Luke 2-8-11 Bench

Bench with full commands

195 x 1 @ 8.5

195 x 1 @ 8.5

210 x 1 @ 9.5

Pause Bench with 3 second Nick O count

175 x 3 @ 9

185 x 3 @ 10

185 x 3 @ 10

Triceps Pushdown

130 x 10

140 x 10

150 x 10 x 2

Barbell Shrugs

225 x 10

315 x 10

405 x 6

435 x 3

superset with wide grip pull ups

BW x 20, 16, 16

Cable Rows on the machine with 2 handles

160 x 10

180 x 10

200 x 10

140 x 10

The Gripper

2.8.11--Bench

Bench Press (with full commands):
165x1x2 (opener)
180 (2nd attempt) felt good. Whether I go for 185ish or 190ish will depend on how I'm feeling on meet day.

Pause Bench (brutal 3 second Nick Orton count):
145x3x4

Triceps Pushdowns

Shrugs (for grip) supersetted with Pull Ups

Gripper Machine

Cable Rows

12.2.09 Upper Back

Close Grip Lat Pulldowns:
100x10
120x8
130x8

Cable Rows:
100x10
120x8x3

Incline Curls:
20sx8x3 (each arm)

Shrug "Machine":
225x8
245x8x2

Gripper:
45x30x2
70x30

12-2-09 Upper Back

Close Grip Lat Pull Down

160x10

180x8

200x6 PR

210x5 PR

Cable Rows

130x10

150x8

170x6

160x6

Incline Curls

30's x 10 x 4 sets didn't finish the very last 2 reps PR

Shrug Machine 4 sets from 2 plates per side to 3 plates + 35 per side

Gripper 4 sets of 20 reps at 2 plates

Reverse Grip Curls 50x10x2

11-16-09 Heavy Bench

Bench with full pause

165x5x3

Band lightened bench

red bands 195x5

purple bands 215x5

purple bands 225x5 PR these flew right up, first time I've ever lifted 225

Floor press

165x5

175x5x2

185x5

Dips

BWx12x2

triceps pulldown

120x12x4

"The Gripper"

2 plates x20

3 plates x15x2