Day Three, Week Four: Bench Press

Week four is a recovery week, and day three has me doing 5 sets of 8 bench presses at 60% of my one-rep max, followed by two supplemental exercises.

Bench Press Day
Exercise	2/21 2011	2/28 2011	3/7 2011	3/14 2011
Bench Press	245x5	280x5	245x5	210x8
	245x5	280x5	280x5	210x8
	245x5	280x5	295x7†	210x8
	245x5			210x8
	245x5			210x8
Dumbbell Press	90x15*	90x15*	90x15*	95x15*
	100x9*	100x12*	100x13*	105x12*
	100x7*	100x7*	100x7*	105x8*
Seated Row	165x15 (P)	175x15 (P)	175x15 (P)	175x15 (P)
	180x15 (P)	185x15 (P)	185x15 (P)	185x15 (P)
	195x9 (P)	195x9 (P)	195x10 (P)	195x10 (P)
* Weight per arm (P) Machine used at the PRO Club † Number of reps until near failure