Luke 3-6-12 Bench

Raw Bench

185 x 3 @ 8

195 x 3 @ 8+

205 x 3 @ 9

210 x 3 @ 10-

215 x 3 @ 10 ties PR

shirted bench

225 x 4 board, 3 board, 2 board

235 x 3 board, 2 board, chest

245 x 3 board, 3 board, 2 board

245 x 3 board, 2 board, chest fail

245 x same

245 x 1 board, 1 board fail

Dumbbell Press

45's x 8

55's x 8 x 2

Pullovers

up to 4 plates + 50 x 10

Reverse Flyes

Weighted Crunch bench

30 x 20 x 3

Bench Assistance 7/15/2011

Overhead Press
115 x 5 @8
125 x 5 @ 9
135 x 5 @10
135 x 5 @10
135 x 5 @10
These felt ridiculously hard at 8:30 am

Incline Bench
185 x 5
185 x 5
185 x 5
195 x 5

Dumbbell Overhead Press
60's x 10
65's x 10
65's x 10

SS Cable Rows @ Facepulls

SS Biceps & Abs
effin beat after this.

Bench Tuesday 06-21-11

Bench
115 x 5
125 x 5
130 x 5
135 x 5
145 x 5

Floor Press
115 x 5
115 x 5
115 x 4
95 x 5

Dumbbell Press
45 x 5
40 x 8, 7
35 x 8

Lat Pulldowns
Shrugs
Biceps
Cable Abs

Bodyweight: 163 lbs

Bench Assistance 4/22/2011

Pin Press
185 x 5 1boardish
195 x 5 1boardish
205 x 4 1 board
215 x 5 2 board
205 x 5 2 board

Dumbbell Bench
75's x 8
75's x 8
85's x 5
85's x 8

Weighted Pull Ups
BW + 25 x 5
BW + 35 x 5
BW + 25 x 5

T-Bar Rows
200 x 8
245 x 8
270 x 8
270 x 8

Cable Rows
4 sets of 10

Sprints at Drake

3.8.11-Bench

Bench Press:
155x3
165x3
170x3
175x3
180x3 PR. Surprisingly easy too, considering my max is at 187.

Decline Bench:
135x5
155x5x3

Dumbbell Bench:
35sx8
50sx5
50sx2+ form issue
40sx8
40sx10

Shrugs supersetted with wide grip pull ups

3/8 Press

Push Press:
95x5
115x3
125x3
135x3x4
140x3x2
145x3x2

OH Pin Press:
135x3x2
145x3, 2

DB Press:
40x8/8
45x8/8, 8/8

Upright Row:
45x8/8
55x8/8, 8/8

Biceps

Working the volume end of the spectrum on my main lifts (squat and push press). It felt pretty good today, but what I have to focus on is getting maximum explosion on each and every set - not trying to conserve energy.

Also tried standing overhead pin presses today. I don't think these are a good move, as I end up leaning waaaaaay too far back.

The Quest for Stronger Shoulders continues...