Barbell bench
worked up to 225 for 5 sets of 3 reps
deficit bench
135 for 5 sets of 3 reps
I put the deficit bench in my sessions occasionally to help keep my shoulders healthy and to help stretch the pecs to help prevent a pec tear while benching. These are never done heavy or treated like speed work.
assisted dips
50 pounds of assistance for 2 sets of 8 reps
30 pounds of assistance for 5 sets of 8 reps
assisted chins
50 pounds of assistance for 2 sets of 10 reps
30 pounds of assistance for 5 sets of 5 reps
standing military press with angle bar
135 for 5 sets of 8 reps
h-raises
30's for 4 sets of 8 reps
barbell curls
empty bar for 4 sets of 15 reps
I put the barbell curls in my sessions occasionally to help keep my arms flexible to help prevent a bicep tear while deadlifting.
