I landed in Pittsburgh at 530pm and headed straight to the gym. I knew I wasn't up for a big bench today after an exhausting weekend, so I planned to do my assistance work and then hit my max effort bench Friday.
Reverse grip DB bench
2x20
Shoulderok 2x10
2 board close grip
225x10
315x10
These didn't feel very good so I cut it there.
Walking 1/4 dips
4 trips
Lying tricep ext
5x10
The dips are pretty self explanatory. Start at one end. Set the bar higher so you're only doing a 1/4 dip. Press up. Land on your heels. Walk one hand forward. Repeat on the opposite side. I do these with weight but for the purposes of the video I just did bodyweight.
[youtube=http://www.youtube.com/watch?v=jgdsuw7nCYs]
