Bench Press

Great workout tonight, considering. I'm going to start wearing wrist wraps and see if that improves my stability in the bench.

BENCH
bar x 10
135 x 5
185 x 5
225 x 5
275 x 3
275 x 3
315 x 1

ROWS
4 sets of 10

PUSH DOWNS and FACE PULLS SUPERSET
3 sets of 10

Squat & Bodyweight

Tonight felt pretty good, but I only worked up to one double. 500 for a double seems to be close to my limit.

SQUAT
bar x 5
135 x 5
225 x 5
315 x 3
405 x 2
455 x 2
500 x 2

Felt good!!

PULL THRU
80 x 8
120 x 8 x 2

Feels good to do some accessory work. Gotta keep doing this and pumping up the volume.

Weight: 352
Same as last time. Gotta work harder!

Bench

Tonight I adjusted myself higher on the bench and tried the "hips off the bench" technique to unrack. It was helpful and I didn't get out of position as much as I did last time. I still struggled with 315x2 and had some elbow flaring about midway through the lift. I think next time I'll stay at 275 and do several sets of 2 or 3.

BENCH
barx10
135x5
185x5
225x3
275x2
315x2
315x2
225x8

ROW
3 sets of 10

PUSHDOWNS
3 sets of 10

Squat

Tonight was a good night. I moved up to 5 plates for a double and, for the first time in a long time, really felt alive in the gym.

SQUAT

135x5
225x5
315x5
405x3
455x2
495x1
495x2

Next time I'll try to get in some accessory work.

Bench

Decided to bench tonight to avoid the crowd tomorrow night.

BENCH PRESS
bar x 10
135 x 5
185 x 5
225 x 5
275 x 3
315 x 2
315 x 1

Not bad, but I had trouble getting set up since I didn't have a spotter. I'm going to have to slide up farther and see if that helps.

PUSHDOWNS & FACE PULLS
90, 100, 110 & 30, 30, 30
10 reps per set

CROSS BODY DB CURLS
3 sets of 10 each arm, 25#