Bench Singles. Tues. 10/11.

Bench 5x1
155, 165 (belted, @9.5), 165 (belted, @9), 170 (belted, @10), 160 (@8)
-> (bench just wasn't happening today, lockout was horrible)

Semi Close Grip Bench 5x5
115, 125, 135, 135, 125
-> (my tuck is getting better with these)

3-Board Press 3x3
155, 155, 165

Shrug Machine 4x5 (facing inward)
4pes, 4p+10lb.es, 4p+20lb.es, 4.5pes

Pendlay Rows 4x8
90bb, 90bb, 90bb, 90bb

Bicep Curls 3x5 (standing)
70bb, 70bb, 70bb
-> (biceps are getting stronger!!)

Bench 5x3. Tues. 10/4.

Bench 5x3
145, 145, 150, 155, 155
-> (this was too tough, I was hoping to get up to 165 for a triple)

Semi Close-Grip Bench 5x5
115, 115, 125, 125, 125

Pendlay Row 5x5
95, 105, 115, 125, 125

Shrug Machine 5x5
4pes, 4pes, 4pes, 4pes, 3.5pes

Bicep Curls (standing) 3x7
60bb, 60bb, 60bb

Grip Strengthening Holds
-> using C.O.C. Trainer x 20 sec. hold for each hand

**** (TODAY, MY ELBOWS WERE BOTHERING ME A BIT EVEN DURING JUST GIVING LIFT OFFS SO I OPTED OUT OF DOING ANY BOARD PRESSING) *****

Bench 5x5. Tues. 9/27.

Bench 5x5
135, 135, 135, 145, 150
-> (feeling good!! I'm very confident for bench!! the last set at 150 felt good - I am improving my arch and my tuck).

Semi Close-Grip Bench 5x5
125, 125, 125, 125, 135
-> (w/ grip @ ~a thumb length away from smooth part of bar)

3-Board Press 4x3
145, 145, 155, 165

Cable Row 5x5
140, 120, 120, 120, 130

Hammer Curls 2x12
-> all w/ 25dbs

Shrug Machine (facing in) 2x5
-> all w/ 4 plates each side

Grip Strengthening Work (Forearm Holds)
-> Gripper Level #1.5 x 20 sec. hold (for each hand)

Wrist Extensors 2x10
-> w/ green bands