Max Effort Foam Roller Bench. Sat. 3/17/12.

Max Effort Foam Roller Bench 3x1
170 (@9), 175 (9+), 180 (@10)

Semi Close Grip Incline Bench 3x5
105 (@8), 115 (@9), 125x4 (@10)
-> (on the last set, I brought my elbow in too far and failed on the 2nd rep, a simple form error, but I was fatigued and racked it after the 4th rep)

Weighted Pullups 3x3
BW+45lbs (@9), BW+45lbs (@9+), BW+45lbs (@9+)

Shrug Machine 2x20
-> (facing in)
3 pes, 3 pes
-> (my grip wasn't so good due to small blisters)

Cable Rows 2x8
-> (medium horizon grip)
100, 100

Db Curls
20dbs x15 (@10-)

**** WEIGH-IN: 137 LBS BODYWEIGHT ****

M.E. Incline Bench. Sat. 2/11.

Incline Bench 3x1
135 (@9+), 145 (@10)-> P.R.!!, 135 (@9)

Decline Bench 5x5
135 (@8), 145 (@9), 155 (@10-), 155 (@10-), 155 (@10-)

Seated Row Machine 4x8
85 (@10-), 85 (@9), 85 (@9)
-> (w/ horizontal grip)

D.E. Bench 8x3
-> all w/ 95 lbs

Shrug Machine (Dynamic Shrugs) 2x25
-> all w/ 3pes (facing in)

Db Curls 2x10
-> both w/ 20dbs (didn't push it)

Ab Crunch Machine 3x10
30lbs, 20lbs, 20lbs

Bench Triples. Tues. 1/24.

Bench 3x3
145 (@9), 155 (@10-)x1+->spotter took second rep (I had messed up my flare but I still had the weight) 155 x2 -> just racked it, wasn't feeling this

Pause Bench 3x3 @ (3 sec.)
115 (@8), 125 (@9), 135 (@10)

Pendlay Rows 4x3
135 (@8), 145 (@10-), 145 (@10-), 145 (@10-)

Close-Grip Weighted Pullups 4x5
BW+25lbs, BW+25lbs, BW+25lbs, BW+25lbs

Db Curls 3x12
-> all w/ 15dbs

Bench Singles. Tues. 11/29.

Bench 3x1
-> Warm-Ups: Bar x15, Bar x10, Bar x10, Bar x8, 75x3, 95x1, 115x1
-> First Attempt: 145x1
-> First Attempt (again): 145x1
-> Second Attempt: 165x1 (lifted butt up, & my right elbow is still way in. right arm is also the weak part).

Pause Bench 4x3 (@ 1 sec.)
125, 125, 125, 125

Pendlay Rows 3x9
95, 95, 95

Pullups 3x8
-> all BW

Dips
-> BWx6, BWx6, BWx10

Shrug Machine
3pes x7 -> (stopped early because my upper back/spine was hurting in that position)
2.5pes x10 -> (switched to facing inward but my upper back/spine was still hurting)
1pes x40 -> (upper back/spine felt much better with only a plate but still hurt after I put the weight down ... is this from bad posture while sitting in front of a computer and writing papers??)

Db Curls 2x10
-> all w/ 20s

**** (WEIGH-IN: 144 LBS) ****

Bench Assistance. Fri, 10/14.

Incline Bench 3x5
115, 125, 130

Standing Press 4x3
85, 90, 90, 85
-> (first 3 sets all @ effort level 10)

Floor Press 3x5
125, 135x4+f, 125x4+f
--> (**** ON THE LAST 2 SETS, I FAILED BOTH FINAL REPS THE EXACT SAME WAY - AS A RESULT OF NOT STAYING TIGHT, REALIZING I HAD MESSED UP AND THEN TRYING TO RE-TUCK AND BRING IN MY RIGHT ELBOW WAY INSIDE BEFORE PRESSING THE WEIGHT BACK UP AS A LAST SECOND MEASURE IN THE FORM OF A HAIL MARY AND KEPT FAILING WITH MY ELBOWS NOT EVEN MAKING IT 3 INCHES OFF THE FLOOR AND OBVIOUSLY MY RIGHT ARM WAS THE WEAK LINK GIVING OUT ****)

Weighted Pullups 3x5
BW+30lbs, BW+35lbs, BW+35lbs

Bent Over Rows 3x8
95, 95, 95

Db Bicep Curls (standing) 3x9
25dbs, 25dbs, 25dbs


**** THEN, SOME GRIP STRENGTHENING WORK ON SATURDAY ... ****

Forearm Gripper Holds (5 sets x 20 sec. holds)

Wrist Extensors "Finger Spreads" (4 sets x 15 reps)