Bench and AW Exercises

October 13, 2012
Noonish

Well today's workout throughout the bench stuff was pretty sluggish. My mind was fuzzy and I was just to hot. I also received a message about halfway through that my AW training partner wasn't feeling well today to I hit some more AW training exercises and they were much stronger today than Wednesday.

1) Bench Press - Paused Reps
45 x 2 x 10r
135 x 5
185 x 3
225 x 1
275 x 1
285 x 5 x 1r

2) Bench Press w/Slingshot
305 x 5, 7, 6, 5, 3

3) Flexed Ring Chin Hangs - BW x 3

4) BB Row w/Manus Grips
185 x 3 x 8r

5) DB Curls
40e x 3 x 8r - Easy peasy today

6) Curl Iso's
55 x 2 x 10s
60 x 10s - These felt strong and easy to lock today

7) Wrist Bar Hammer Curls - Ulnar then Radial back to back
12.5# x 12, 10

8a) DB Wrist Curls w/Manus
40 x 2 x 50r

8b) Hercules Bar - Extensor
25 x 25
12.5 x 35