Bench Assistance. Friday, 3/4/11.

*** KEPT MOST SHOULDER STRENGTH!! VERY HAPPY!! ***

Shoulder Press 4x5
85, 85, 85, 95
-> bringing weight down to collar bone

Tricep Death (2, 3, & 4.5 boards)
full: 105
partial: 135 (failed last rep)
partial: 130 (failed first rep on last board)

Stability Bench 3x10
-> bar + 30s (hanging on purples)
10 reps, 9 reps + fail, 7 reps + fail

"Eagle Fly" Machine (Lateral Shoulder Raises)
45x15+f, 35x18+2f

5 Rep Bench. Tuesday, 1/25/11.

Bench 4x5 (NO ARCH, NO LEG DRIVE)
135
135
135
135 (tough)

Paused Bench 3 x 5 @ (3 sec. pauses)
105
115
115 (tough)

Super Close Grip Bench (for TRICEPS) 4x20
-> all with 50 lb preset bar
-> really tough, triceps not used to high reps
(but lighter weight is easier on the elbows)

Seated Dip Machine 5x15 (w/ only 15 sec. rest)
-> first 3 sets at 60 lbs (very light)
-> last 2 sets at 80 lbs (still fairly light)
-> elbows feel really good on these, with light weight

Lateral Delt "Eagle Fly" Machine 4x15 (w/ only 15 sec. rest)
-> all at 20 lbs (tough)

Front Raises 4x12 (w/ only 15 sec. rest)
-> all w/ 10 lb weights

Forearm Gripper Machine Holds 3 x (15 sec. holds)
-> all at 3 plates