Shanker Bench Day 04/27

Bench Press
45x10
95x10
135x8
185x5

225x5
225x4 F
225x4 F
225x3 F
225x3
(F indicates failed rep beyond # of reps indicated)

yea...seems about right. nailed 225x4x5 2 weeks ago, but my BP progress has always lagged the GVT expected progress. Conservatively this should project to a 250 lb lift, maybe with an opener at 235/240. but I have a month to get stronger, so let's see. Also I need to transition to benching with flat feet. Dicked around with this a little and it all felt pretty uncomfortable. Needs to be a big priority.

Military
45x10
75x8
95x6

125x4
125x4 (belted)
125x4 (belted)
125x4 (belted)

DB Row
62x12
112x9

Grip shot from DL's.

Weighted Pullup
BW+55 x5
BW+55 x5
BW+55 x5
BW+55 x5

Seated Russian Twist 10kgx22
V-Up BWx24
H.W.W. BWx12
Hanging Leg Raises (a side note for anyone who cares to read this...any type of hanging core work should be done with arms in a tense half-pullup position, not fully extended. More tension through core this way. Ab straps are also cheating.) BWx8