Monday 10/1/12 Bench(WK 1)

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 15x15

Bench Press
45x12
95x8
135x5
185x3
225x1
250x3, 6 sets(last rep paused on all sets)

Close-Grip BP(thumb-length from smooth)
225x3x5

Wide-Grip Seated Rows(plate loaded)
90x12
110x12
140x12
160x12
40x2x12(one-armed)

Rear DB Raises
10x12
12x12
15x12

(That was it. My brother wanted to workout with me today, so we lifted at my house. All bench sets felt really strong today.)