Bench Assist. Fri. 12/30/11.

Incline Bench 4x5
115 (@8), 125 (@9), 135 (@10)->P.R.!!!!, 120 (@8+)

Weighted Dips 4x3
BW+25lb (@7), BW+35lb (@9-), BW+45lb (@10)-> P.R.!!!!, BW+35lb (@9)

Cable Flys 3x12
100, 100, 100

Lat Pulldowns (close-grip)
130x12,
200x6->P.R.!!!!! (this was the whole stack at my local gym)!!!,
140x12,
180x6

Dynamic Shrugs (on shrug machine)
4pes x20, 3pes x40, 3.5pes x25, 2.5pes x44

Iso-Lateral High Row Machine
1.5pes x12, 2pes x10, 1.5pes x12, 2p+10lb.es x6
-> (all very explosive with good control)

Bicep Curls 3x10
25dbs, 25dbs, 25dbs

EYH Bands (wrist extensors) 3x12
-> all w/ white bands (easiest level)

Bench 3x3. Tues. 11/15.

Bench 3x3
145 (@8+), 155 (@10-), 160 (@10+)
->(my triple at 160 is the best triple I've hit in the past 5-6 months, so I guess I can call it a seasonal PR haha. My lockout was incredibly slow with my arms flailing all over the place like a turkey and my butt even came off the bench too but I still locked it out and got the final rep for the set!!)

3-Board Bench 4x3
160 (@10), 160 (@10), 160 (@10), 155 (@10)

Cable Rows 4x11
90, 100, 90, 80
-> (keeping explosive)

Db Shoulder Press
32.5dbs x10, 32.5dbs x8, 32.5dbs x8, 40dbs x6

Ultra-Wide Grip Lat Puldowns
90x9, 100x15, 110x8, 100x12

Cable Flys 3x10
50, 35, 35

Dynamic Shrugs (on machine)
3pes x30, 3.5pes x19, 4pes x14, 3pes x30, 2.5pes x35

Ab Wheel 3x10
-> all reps resisted

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