Bench Assistance 5/6/2011

Close Grip Pin Press
1 inch from chest
185 x 5 @8
185 x 5 @9
195 x 5 @10
3 inches from chest
205 x 5 @10
205 x 5 @10

Dumbbell Shoulder Press
60's x 8 @8
70's x 8 @9 PR
70's x 8 @10
70's x 6 @10

Weighted Pull Ups; Neutral Grip
BW + 35's x 5
BW + 45's x 5
BW + 45's x 5
BW + 45's x 5

Bent-over Rows
185 x 8
225 x 8
255 x 8
275 x 8
315 x 8 PR

Finished up with some rowing on the close grip row machine.
4 sets of 10

I have no idea why my right shoulder was hurting throughout this workout. Maybe last night's GMOPS did it.

Horrible Squatting

Squat:
Worked up to 365 x 2. My right hip was bothering me really badly, so I stopped. Also, my back. It's frustrating to be limited so early.

Cleans:
185 x 3, 3, 3, 3

Felt so-so on these because my back was aching.

Supersetted
zerchers @ 135 x 8 with bent over rows @ 135 x 8-10

Finished with leg extensions and machine row. + ghr abs

ME Left Trapezius Only

Shrugs:
5 plates per size x a lot, a lot, a lot
did some with purples, then greens,
then a strip set.

Strip sets on the shrug machine are clearly the way to go. I plan to hit these hard the next two months.

Isolateral front lat eagle glute row machine:
4 sets

Isometrictonic front low lat pull down eagle glute row machine
4 sets

I like doing these two machines as they hit the upper back hard and I can't actually max out either yet, so there's something to work up to.

Finished with thumbless reverse-grip curls.