8_25_Bench ME

Z outside
Last bench ME sess 8_14
Barr mix before hand
1 c green tea

No lifting partner

Music--new Slipknot CD--just came in the mail today. It is AWESOME

Flat Bench
95 x 10, 95 w chains x8, 135 w chains x 3
165 x 3
165 w chains x1
195 x 2 slow touch and go
195 w all chains (about 60 lbs) iso hold at top x8 seconds
205 x 2 touch and go

KB Press
16 x 5/8 R/L
24 x 4/4
24 x 4/4
24 x 4/4
28 x2/2
28 x 1/1

2 board press bench
Mid finger at rings 135 w chains x 3 (1-2 pause at bottom)
3 board pinky at rings 135 w chains x 3 with 3 sec pause at bottom

KB floor presses (with 10 lbs chains on each)
24 x 10/10 (elbows at side)

Ring Rows--various positions, super set
BW x 18 (feet up)