Back To The Bench (for reals) 10/20/15

Warm up stuff 

●●●●●●●●●●● 

50lb DB shrugs 50x 

●●●●●●●●●●● 

Bench: 

Open bar 2 quick lifts, rerack 10x 

25lb paused rows 5x ea side 

95lb 3x 

Rows 5x ea 

100lb 2x, 

rows 5x ea 

I think 5 sets 

●●●●●●●●●●●● 

Inclined DB press / rear felt flies 

20lb 22x / 10lb 10x 

25lb 5x / 10lb 10x 

30lb 5x (some assistance) / 10lb 10x 

Lowered bench a bit 

35lb 5x (assistance) / 10lb 10x 

20lb 23x / 10lb 24x 

●●●●●●●●●●●●●● 

Dips with band assist / FG Pull ups 

7x / 12x 3 sets 

Wide dip static hold about 30 sec (I guess, I didn't count) 

FG pull up static hold, top position about 20sec. 

●●●●●●●●●●●● 

Core work: Pushup position on 2 foam rollers and walk them 20' x 2