11.10.11--Bench

Bench Press:
(including warmups for meet prep)
barx10
95x5
135x5
165x2
180
Attempt 1:
190@9-
Attempt 2:
200@10
200@10

3 second Pause Bench:
155x3@9
160x3@10
160x3@10

Decline Bench:
165x5@9
175x5@10-
185x5@10

Shoulders, Triceps, Chest Accessories

Projected Meet Attempts:
1. 85 kg (187.4 lbs)
2. 90 kg (198.4 lbs)
3. 92.5 kg (203.9 lbs)

Bench Assistance

10/17/11

Incline Bench

165, 175, 185 x 5

Seated Shoulder Press

60 x 8, 7, 6

55 x 10

Chest-Supported Row

115 x 7 x 2

135 x 6

Bench

185 x 8 x 2 I was gassed.

Biceps, Abs

Bench Assistance

10/9/11

Incline Bench

165 x 5 @ 8

175 x 5 @ 9

185 x 5 @ 10-

Seated Shoulder Press

55 x 5

60 x 5

65 x 5

55 x 8

Chest-Supported Row, Cable Row

Bench

175 x 13

175 x 10

185 x 10

Biceps, Abs

10.4.11--Bench

Bench Press:
135x5@8
155x5@9-
160x5@9
165x5@9
170x5@10-
175x4@10 PR (didn't go for 5th rep because 4th rep was a grinder)

Pause Bench (3 second pause):
145x3@9
155x3@9+
160x3@10 PR

Triceps, Chest, Shoulders accessories

15 minutes on the stairmaster

Luke 2-26-11 Arms and stuff

Seated Shoulder Press

95 x 8

105 x 5

115 x 5

125 x 5

125 x 5 didn't go all the way down on the heavy sets

95 x 8

Dumbbell Bench

50's x 10

60's x 10, 8

tried to go down far

Bent Over Rows

135 x 10

185 x 10 x 2

135 x 10

Cable Rows

180 x 8 x 3

Triceps Pushdowns

and some dips and abs

Bench

10/19/10

Running on a couple hours of sleep.

Physical capabilities were about 45%.

Close-Grip Incline Bench

165 x 5

175 x 5, 5, 5

Seated Shoulder Press

60 x 5, 5

This was very hard today. Normally sets of 5 would be ~70.

Cable Rows

180, 190, 200 x 5

Pull-Ups, Dips, Ball Bridges