Shoukderok 3x5 each way
DB bench 60# 4x25
135x5x2 sets
225x5
315x2
365x2
425x2
455x2
475x1, missed 2
455x2x3 sets
After I missed my second rep at 475 I was pissed for a couple of reasons:
1. I knew in the back of my mind I should have stayed at 455, even though I had doubled 475 for 3 or 4 sets about five weeks ago.
2. It was the combination of my hamstring and the bad deadlift day prior to this bench, and then the missed bench, that made me snap.
Now I'll have you know that we all laughed about this immediately after. I was able to move on and get something out of training today.
Dips 100# DB
4x15
DB high Tate presses
3x15
[youtube=http://www.youtube.com/watch?v=_iKdD4VpNhg&edit=vd]