Strength
Resting 60 seconds between sets:
Bench Press 2-2-2-2-2-2-2-2-2-2

Held 225-pounds across all sets. These were slower -- can be done with lighter weight on the barbell and bands on the bar for speed (see Westside Barbell Speed Bench Day - 111121 from mainsite).

Midline
5X 12+:10 Hollow Rocks+Hollow Hold