Bench Assistance. Sat. 12/17.

Incline Bench 4x5
115 (@8+), 125 (@9+), 125 (@9+), 125 (@9+)

Weighted Dips 4x3
BW+15lbs (@8), BW+25lbs (@9), BW+35lbs (@10-), BW+35lbs (@10-)
-> (elbows felt good!!)

Db Chest Flys 4x10
-> all w/ 20dbs
-> (all w/ elbows slightly bent)

Close-Grip Lat Pulldowns
140x12, 170x6, 130x13, 165x6

Db Pullovers
50db x12, 60db x6, 45db x12, 55db x7

Iso-Lateral High Row Machine
2pes x12, 2.5pes x5+f, 1p+35lb.es x12, 2p+15lb.es x5+f

Db Bicep Curls 3x10
-> all w/ 20dbs

Bench Day 10/22/2010

2-Board Bench w/ strict pauses

225 x 4

225 x 4

225 x 4

225 x 4

Incline Bench

185 x 6

185 x 6

185 x 6

Pull Overs w/ 90lb dumbbell

x8

x7

x7

Wide Grip Pull Ups

x12

x10

x10

x10

Bench Day 10/15/2010

2-Board Bench w/Strict Pauses

225 x 4

225 x 4

225 x 4

225 x 4

This didn't feel too bad. I guess that's progress since the summer, where I would bounce off the 2 board with 235 for 3 reps. I was able to get four full sets of four with 225.

Speed Bench w/ 135 ( about 45-60 sec rest )

3 x 8

Incline Bench

185 x 5

185 x 5

185 x 5

Dumbbell Pullovers w/ 90lbs.

x10, x8, x8

supersetted with...

BW Pullups

x13, x10, x10

Cable Abs

Bench Day 10/8/2010

Foam Bench

225 x 3

235 x 3

245 x 3

255 x 3

265 x 3

Incline Bench

185 x 5

185 x 5

185 x 4

185 x 4

Had to stop at 4 reps. Elbows were killing me.

Dumbbell Pull Overs

90lbs x 10

90lbs x 10

90lbs x 10

Bent Over Rows

185 x 6

205 x 6

225 x 6

Bicep Curls

4 sets of 10 with preset bar at 90lbs

Ab Wheel

Bench Assistance. Friday, 10-1-10

Extra Long Pause Bench
-> 3-second pauses
135x3 @ 10
135x2 + fail @ 10
125x3 @ 10

Incline Bench 4x5 (with pauses)
105 @ 9
105 @ 9
105 @ 9
105 @ 9

Tricep Pullaparts
60x10
70x10
70x10
50x27
-> first 3 sets using the "fat gripz" handles

Wide grip Pullups
10 BW
10 BW
10 BW

Preacher Curls
40x8
35x6
30x11 + fail

Dumbell Pullovers
50x10
50x10
50x13 + 2/3 failed reps (lat/tricep burn major)

PNF Stretching