Zero bench
4 sets of 50 reps (2 sets close grip, 2 sets bench grip)
dumbbell press
70's for 3 sets of 20 reps
chest supported barbell rows
135 for 4 sets of 8 reps
assisted dips
70 pounds of assistance for 4 sets of 10 reps
assisted chins
70 pounds of assistance for 4 sets of 10 reps
standing military press with angle bar
95 for 4 sets of 10 reps
I used to love doing dips and loved doing them heavy...but as time went on they became painful on my elbows without assistance. I think the movement is still beneficial provided I can do them pain-free so I use assistance.