Bench Assistance. Fri. 12/23.

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

Weighted Dips 4x3
BW+25lbs (@9), BW+25lbs (@9), BW+35lbs (@10), BW+35lbs (@10)

Lat Pulldowns (close-grip)
140x12, 170x6, 140x13, 180x5+f

Iso-Lateral High Row Machine
1p+35lb.es x12, 2.5pes x6, 1p+35lb.es x14, 2.5pes x6

Cable Rows 3x12
80, 120, 100

Grip Strengthening Holds 2x(10 sec.)
-> both sets of 4pes on shrug machine

Bicep Curls 2x9
25dbs, 25dbs

Rear Delt Fly Machine 2x12
-> all w/ 10lb.es

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)

Bench 5x3. Tues. 10/4.

Bench 5x3
145, 145, 150, 155, 155
-> (this was too tough, I was hoping to get up to 165 for a triple)

Semi Close-Grip Bench 5x5
115, 115, 125, 125, 125

Pendlay Row 5x5
95, 105, 115, 125, 125

Shrug Machine 5x5
4pes, 4pes, 4pes, 4pes, 3.5pes

Bicep Curls (standing) 3x7
60bb, 60bb, 60bb

Grip Strengthening Holds
-> using C.O.C. Trainer x 20 sec. hold for each hand

**** (TODAY, MY ELBOWS WERE BOTHERING ME A BIT EVEN DURING JUST GIVING LIFT OFFS SO I OPTED OUT OF DOING ANY BOARD PRESSING) *****

Bench 5x5. Tues. 9/27.

Bench 5x5
135, 135, 135, 145, 150
-> (feeling good!! I'm very confident for bench!! the last set at 150 felt good - I am improving my arch and my tuck).

Semi Close-Grip Bench 5x5
125, 125, 125, 125, 135
-> (w/ grip @ ~a thumb length away from smooth part of bar)

3-Board Press 4x3
145, 145, 155, 165

Cable Row 5x5
140, 120, 120, 120, 130

Hammer Curls 2x12
-> all w/ 25dbs

Shrug Machine (facing in) 2x5
-> all w/ 4 plates each side

Grip Strengthening Work (Forearm Holds)
-> Gripper Level #1.5 x 20 sec. hold (for each hand)

Wrist Extensors 2x10
-> w/ green bands

Bench Assistance. Fri. 9/23.

Incline Bench 4x5
115, 115, 115, 115

Low Pin Press 4x5
135x4+f, 135, 125, 125

Close Grip Cable Rows 3x15
120, 110, 100

Pullover Machine 3x10
-> all w/ 2 plates each side

Shrug Machine 3x20
-> all w/ 3 plates each side

Standing Cable Abs 2x20
70, 60 + a 20 sec. hold at end

Grip Strengthening Work (Forearm Holds)
-> using IronMind Captains of Crush Grippers
Trainer x 30 sec. each hand, Level 1.0 x30 sec. each hand

Wrist Extensors
-> w/ Expand-Your-Hand-Bands
Yellows x 12 reps, Yellows x 7 reps + 3f, Greens x 20 reps