Luke 12-27-11 Bench

Bench

195 x 3 @ 8+

200 x 3 @ 9+

205 x 5? spotter touched literally every rep. I got the first 3 by myself pretty much but I felt like throwing in some more since he was helping.... even after I said don't touch it.

Seated Dumbbell Shoulder Press

50's x 10

60's x 10, 8

Dips, Ultra wide grip pull ups, Abs, sub-scap pull ups superset

Luke 11-4-11 Bench Assist

Seated Dumbbell Shoulder Press

50's x 5

55's x 5

60's x 5

65's x 8 PR

Bench

145 x 8

155 x 8 x 2

Decline Bench

135 x 8

155 x 8 x 3

Dumbbell Rows

90's x 10 x 3

Cable Rows

180 x 8 x 3

Skull Crushers

80 x 10 x 3

superset with Barbell Curls

80 x 8, 6, 8

Luke 8-12-11 Press

Standing Pin Press (Pins below eye level)

105 x 5 @ 8-

125 x 5 @ 10-

125 x 5 @ 10-

125 x 5 @ 10

Seated Dumbbell Shoulder Press (same ROM as standing pin press)

55's x 8

60's x 8 PR

Pause Bench (with 3 second Chase count)

155 x 5 @ 9

175 x 3 @ 10-

Low Cable Row

180 x 8

210 x 8

240 x 8

270 x 6

300 x 3 PR this was the entire stack. getting into the starting position felt like a heavy deadlift

Pull Ups / Dips superset

BW + 45 x 5,5,5 / 8,12,10 (pull ups were dead hang)

Hammer Curls

35's x 8 x 3

Abs

Triceps Pushdowns

130 x 10 x 2

Shrugs (because friends were doing them. super hard after shrugs and deadlifts)

275 x 10 hook grip

315 x 6 hook grip

405 x 10 straps

Bench Assist Friday 07-29-11

Standing Press
95 x 5, 5, 4
85 x 5, 5

Incline Press
95 x 5
105 x 5
115 x 5
125 x 5, 5

Dumbbell Military Press
Heavy Rows
FacePull
Preacher Curls
Abs

Bodyweight: 161.5

Probably should go for more incremental PRs

Squat

295 x 1

315 x f

205 x 8 x 2

Knees came in badly, but 295 feels easy as shit.

Pause squat (3 sec)

225 x 3 x 4

Zercher/front squat

135 x 5 x 4

Bench

195 x 1

205 x 1 (PR)

215 x f

Probably too big of a jump, but 5 lb PR still.

Block press (approximately equivalent to 2 board)

185 x 5

195 x 3

205 x 3

205 x 2.8

Got out of groove for that last one.

Seated dumbbell press, cable row superset

50 x 8, 200 x 10 x 4

Seated curls

Windshield wipers

Bench Tuesday 10-26-10

Bench
150 x 1
155 x 1
160 x 1
165 fail

Ice Block Press
165 x 2 + fail
160 x 3
160 x 3

Dumbbell Military Press
Cable Rows
Abs

Bench Tuesday 10-19-10

Bench Press
145 x 3
150 x 3
150 x 3

Foam Press
165 x 5
170 x 5
165 x 5

Seated Military Dumbbell Press
30 lbs dumbbells
4 sets of 8

Cable Rows
Pullups
Hammer Curls

Body Weight: 164 lbs

back still hurts....