Luke 9-14-12 Squat, 9-15-12 Bench

Worked out both days with Alex at AHCCC after Big Bear trip

Squat
375 x 1
395 x 1
415 x 1 @ 9
430 x 1 @ 10
440 x 1 @ 10 5 pounds below PR

Dumbbell Lunges
70's x 10
80's x 10
90's x 10

Overhead Squats
45 x 10
65 x 10 kinda hurt shoulder
45 x 10

some machines
ball cable transversus

Bench
205 x 1
225 x 1 @ 9+
230 x 1 @ 10
235 x 1 @ 10
230 x 1 @ 10
230 x 1 @ 10
the bench setup felt really weird at this gym.  I couldn't get my hands right or get my tuck right.  Felt heavier.

Standing Press
95 x 5
115 x 5
125 x 5
130 x 4 PR

Dumbbell Bench
75's x 8
85's x 6
90's x 4 PR

Muscle ups
BW x 5 PR

Shoulders Raises, Incline Curls, Triceps extensions

Luke 3-13-11 Bench assist

Push Press (from hang clean)

115 x 3

125 x 3

135 x 3

145 x 2 PR

145 x 3 PR

Bent Over Rows with straps

185 x 6

205 x 5

225 x 3

255 x 3

245 x 3

Muscle Ups

BW x 5 PR

Triceps Death

135 x full (5 reps at chest, 10lb, + sides of yoga block for 25 reps total)

155 x partial (5 reps on each yoga block side for 15 reps total)

165 x partial

Dumbbell Bench

60's x 10

65's x 10 x 3

Cable Rows on the machine with 2 handles

160 x 10

180 x 10

200 x 10 x 2