Monday 3/19/12 Bench(WK 4)
Warm-Up
Standing Roators: 3x15, 5x15
Side Raises: 5x12, 8x12
Hammer Curls: 8x15, 12x15
Pulldowns: 70x12, 90x12
Bench Press
45x12
95x8
135x5
185x3
225x2
245x1
270x6
275x6, this is my previous 6 rep PR
250x8, last rep paused
385x3(DD shirt) 2 Board
415x3(DD shirt) 2 Board, 10lbs two board PR!!!
Thick-Bar Bench Press(POR grip)
180x5
200x5
220x5
all reps paused
Icarian Rows(wide-grip)
100x12
120x12
140x12
50x10(one-armed)
60x10(one-armed)
Rear DB Raises
15x12
20x12
25x12
Hammer Curls
25x12
30x12
35x12
Strive Tricep Machine
30x20
40x20
50x20
Hammer Shrugs(static hold)
180x12
230x12
270x12
(That was it, had a good workout. Today was supposed to be just raw work, but I missed getting into my shirt last week. So I decided to shirt up for a couple of sets, glad I did. Benches felt really strong, hit a 10lbs PR on the 2 Board Press!)
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