Luke 6-9-12 Bench Assist

Standing Press
115 x 3
125 x 3
135 x 2
125 x 2 x 2

neutral grip dumbbell bench
65's x 8 x 2
70's x 8 x 2

Lat pulldown
180 x 8
200 x 8
230 x 8
260 x 5 PR

other stuff mainly biceps and shoulders and abs and triceps

Luke 5-12-12 Bench Assist

Weighted Supine Rows with hold at top
BW + 45 x 5
BW + 70 x 5
BW + 90 x 5
BW + 105 x 5

Bench
145 x 10
155 x 10
165 x 10

Neutral Grip Dumbbell Bench
60's x 6
65's x 6
70's x 6

Triceps, hammer curls, dips, pull ups abs

Were we supposed to max?

Squat
315 x 1 x 3 @9+

Low pin squat
225 x 5
235 x 5 x 2
245 x 5

Zercher squat
225 x 6 x 3

abs


Bench
215 x 1 x 3 @9+ to 10
Spotter helped way too much for the second and third, but I probably would've failed the third

Neutral grip dumbbell bench
65 x 5 x 2
70 x 5 x 2

Dumbbell skullcrushers
25 x 8 x 4

Pendlay row
155 x 8 x 4

Shrugs
up to 425 x 2

PRing some ways, being terrible in others

Squat

285 x 3

295 x 3

305 x 2

This might still be a PR. Actually was going to go for a third rep but I didn't really push for it since I didn't have a spotter. Does that still count as flat out failure?

Low pin squat

225 x 5 x 2

235 x 5

245 x 5

Set these right at parallel. Are these supposed to feel like box squats? Because I was gassed

Zercher squat

225 x 6 x 2

235 x 6

Bench

175 x 3

180 x 3

185 x 3 @9

Baby steps, almost literally

Neutral grip dumbbell bench

60 x 5

65 x 5 x 3

Pendlay row

145 x 8

155 x 8 x 3

Shrugs

up to 405 x 2