Bench Assistance. Fri. 9/23.

Incline Bench 4x5
115, 115, 115, 115

Low Pin Press 4x5
135x4+f, 135, 125, 125

Close Grip Cable Rows 3x15
120, 110, 100

Pullover Machine 3x10
-> all w/ 2 plates each side

Shrug Machine 3x20
-> all w/ 3 plates each side

Standing Cable Abs 2x20
70, 60 + a 20 sec. hold at end

Grip Strengthening Work (Forearm Holds)
-> using IronMind Captains of Crush Grippers
Trainer x 30 sec. each hand, Level 1.0 x30 sec. each hand

Wrist Extensors
-> w/ Expand-Your-Hand-Bands
Yellows x 12 reps, Yellows x 7 reps + 3f, Greens x 20 reps

12/20/10 Squat

Band Resisted Squats (Green Band):
265x3 @ 8
295x3 @ 8.5
315x3 @ 9
295x3 @ 8.5
295x3 @ 9

Power Cleans:
165x4 @ 8
185x4 @ 8.5
205x2 @ 10
*Oops. A little rusty with these.

Pause Squats (3 secs):
275x3 @ 8
295x3 @ 8
315x3 @ 8.5
325x3 @ 9 (PR)

Finished with standing cable abs and hypers.