Friday, December 31, 2010

12/30/10 Deadlift day and 12/31/10 Bench

Good Mornings:
155 x 5
185 x 5
205 x 5
225 x 5
Low Box Squat:
185 x 5
205 x 5
225 x 5
Stiff-legged Deadlifts:
165 x 15
185 x 13
185 x 15

Plyometrics, Ball rotations, PNF

Standing Press:
100 x 5
110 x 5
120 x 4 (NOOOO!!)
100 x 8

Dumbbell Incline:
50s x 5
55s x 5
55s x 5
60s x 5

Pull-ups:
10, 7, 7, 6

Pulldowns

Barbell Rows:
135 x 5
145 x 5
155 x 5

Bridges, PNF

Bench Assistance

Standing Press
95 x 5
105 x 5
115 x 5
125 x 5
These were easier than last time because I brought my grip in closer.

Incline dumbbell bench
55s x 8
60s x 8, 8, 8

Dumbbell rows
125 x 8, 8

Close grip pullups
BW x 18, 12, 10

Finished with 3 sets of ball bridges.

OHP

Strict Standing OHP-
barx20
95x10
145x11 PR

Stability Bench w/ 2 25 Lb Plates on Each side, 4 total plates
4x10

Tricep pushdown
stack  5x10

BW Pullups
x8,8,7,6

Biceps
3x10

12/31 Last Lifting of the decade

Press:
65x3
95x3
105x1
115x1
120x1
125x1
130x1
135x1, 1, 1

Incline Bench:
135x2
145x2
155x2
165x2
175x2
185x2
195x2
205x1+f

Pull-ups:
5 sets (48 total reps)

Shrows:
3 sets

Preacher Curls:
2 sets

Spent the last few days up in tahoe relaxing, sledding, eating, and showshoeing. Today marks the beginning of meet prep. Bodyweight (with shoes) was 240lbs, a PR. Upper body seems to be responding very well to these low reps for pressing, and high reps for pulling. Lower body (esp quads) have shrunk a little with just low reps, so I may have to add some high-rep assistance work.

Thursday, December 30, 2010

Deadlift

Good mornings
245 x 5
255 x 5
265 x 5
275 x 5 (PR) Hi Darvin :)

Box squat
185 x 5
205 x 5
225 x 5, 5

Hyperextensions
BW+45 x 10
BW+55 x 12, 12, 12

Finished with box jumps, ball rotations, and stretching.

Deadlift Day 12/30/2010

Good Morning

315 x 5
335 x 5
335 x 5
335 x 5

Ultra Low Box Squat

225 x 5
275 x 5
275 x 5
275 x 5

SLDL

275 x 12
275 x 13
275 x 14

Supersetted long jumps with ball rotations
3 sets each

PNF

Deadlift

Juggernaut Method
8's Wave Week 3

Deadlift
135x10
225x10
315x3
405x14

Lunges
135x10
155x10
175x10
185x10

Abs
6 Sets

Reverse Hyper
5x10

Compressing the week

Good mornings
225 x 5
245 x 5
265 x 5
275 x 5 (PR)

Low box squat
185 x 5
195 x 5
205 x 5
215 x 5
225 x 5 (PR)

Hamstring curls

Plyometrics
squat jumps/high jump circuit

abs etc.

Wednesday, December 29, 2010

12/28/10 Bench

Bench:
160 x 1
170 x 1
145 x 2
170 x 2

Decline Bench:
135 x 5
145 x 5
145 x 5
155 x 5

Dumbell Bench:
55 x 8
55 x 8
60 x 8
60 x 8
60 x 8

Wide-grip Pull-ups:
10, 7, 5, 7

Shrugs:
225 x f
225 x f
225 x f
275 x f

Biceps (55 lb curved bar), 3 sets of Cable abs, PNF.

Bench

Bench
205 x 1
185 x 2
195 x 2
All sets were at about an 8 RPE.

Dips (no decline bench at my gym)
BW+45 x 8
BW+55 x 6
BW+65 x 6

Flat dumbbell bench
60s x 8
65s x 8, 8

Wide grip pullups
BW x 12, 12, 8

Barbell shrugs
315 x 15
365 x 12, 12

Alternating dumbbell curls
40s x 10, 8, 8

Pomp

Bench
200 x 1
175 x 2
185 x 2
200 x f
195 x f
Thought I misgrooved the 200 so I went again, terrible mistake

Decline bench
135 x 5
145 x 5
155 x 5
165 x 5

Dumbbell bench
55 x 8
60 x 8 x 4

Pull ups
BW x 15 x 2
BW x 12
BW x 10

Machine shrugs, biceps

Tuesday, December 28, 2010

Bench Day 12/28/2010

Bench

215 x 1
215 x 1
215 x 1
195 x 2
215 x 2

Decline Bench

185 x 5
205 x 5
205 x 5
205 x 5

Dumbbell Bench

75's x 8 per arm
80's x 8 per arm
80's x 8 per arm
75's x 8 per arm
75's x 8 per arm

Wide Grip Pull Ups (supersetted with shrugs and ego curls)

x13
x10
x8
x10

Shrugs
405 x 10 (4 sets)

Ego Curls with 25 lb plates
4 sets; 10 reps per arm
These are basically hammer curls with plates

Cable Crunches
3 sets

PNF

12-28-10 Bench

had to bench in a power rack today, which I hate doing, with no spotter and no liftoffs.

Bench
185 x 1 @ 8
205 x 1 @ 10
185 x 2 @ 9
I may have positioned the bar too low to start but liftoffs felt really shitty. Everything was really hard.

Stability Bench
Bar + 35 lb kettlebells x 5 , 8, 8

Dumbbell Bench
45's x 10, 15, 12

superset with wide grip pull ups
BW x 10, 10

Shrugs
245 x 10
295 x 10
345 x 10
395 x 10
445 x 7 with straps
395 x 7
345 x 7
295 x 8

Bench. Tuesday, 12/28/10.

Bench (belted)
155x1
155x1
155x1
145x2
155x2

Decline Bench 4x5
135
150
150
150

Dumbell Bench 5x8
-> all with 45s

Wide Grip Pullups 4x6 BW

One Arm Rear Delt Flys 3x12
-> all with a 15 lb dumbell

Cherry Pickers 4x20
-> all with a 40 lb dumbell

Banded Rotator Cuff Exercise 3x8

Forearm Wrist Flips 2x20
80
100

Squat. Monday, 12/27/10.

Back Squats (belted)
225x1
225x1
225x1
205x2
225x2

Power Cleans 5x3
-> all at 135

Lunges 3x5
-> all at 125

12/28/2010 Bench

Bench
1x1 at 135 lbs (87.1% max)
1x1 at 140 lbs (90.3% max)
1x1 at 145 lbs (93.5% max)
1x1 at 150 lbs (96.8% max)
3x3 at 135 lbs (87.1% max)
1x1 at 140 lbs (90.3% max)
1x1 at 145 lbs (93.5% max)
1x1 at 150 lbs (96.8% max)

Decline Bench
1x5 at 95 lbs
3x5 at 115 lbs

Dumbbell Bench
1x8 at 40 lbs per arm
2x8 at 45 lbs per arm

For some reason I thought this was supposed to be 3x8..

Wide-Grip Pull-Ups
4x8

Still struggled with the last set (although this went much smoother wihout supersetting dips). Still won't go up in the next workout though.

Shrugs
4x5 at 135 lbs

Biceps Biceps Biceps

Squat Day 12/27/2010

Squat

375 x 1
375 x 1
345 x 2
355 x 2
The last day I hit triples, I hit 355 first so I went with that. The bar moved slower than I would have liked on 345.

Power Cleans

185 x 3
185 x 3
185 x 3
195 x 2(tired)
185 x 3

Lunges

185 x 5 per leg
205 x 5 per leg
205 x 5 per leg

Supersetted calves and transversus
3 sets each

PNF

12-27-10 Squat

Worked out at crossfit again today. Everything was a little lighter than usual, but it didn't feel super easy.

Squat
315 x 1 @ 8
335 x 1 @ 9
315 x 2 @ 8.5
335 x 2 @ 9.5

Band Resisted Squat
135 + greens x 5
135 + greens + reds x 5
185 + greens + reds x 5 x 2

Lunges
135 x 12
155 x 12
175 x 12

Abs
3 sets of swinging leg thing on pull up bar

super set with kettlebell pull throughs
76 x 10 x 3

Last squat of 2010

Squat
285 x 1
265 x 2
275 x 2
285 x 2
What's the RPE for one definitely in left in the tank and maybe an iffy one?

Cleans
135 x 3
145 x 3
155 x 5
155 x 2+f
155 x 3
Feeling better about my drop into these, except the second set of 155.

Bulgarian split squats
lots

abby calby

Squat

Morning workout.
Squat

295 x 1 @8
275 x 2 @8
285 x 2 @9

Power cleans
135 x 3
155 x 3
175 x 3 -slow
155 x 3

Lunges
135 x 6
155 x 6
165 x 6
I used to be better at these.

Finished with calves, ball transversus, and stretching.

Monday, December 27, 2010

12/27/10 Squats

Squats:
305 x 1
315 x 1
295 x 2
305 x 2
Cleans:
135 x 3
145 x 3 (Felt a bit sloppy)
135 x 3
145 x 3
145 x 3
Lunges:
135 x 5
145 x 5
145 x 5 (Sort of. Misael had to catch me on the last rep)

Calf Machine, Transversus abs, PNF.

Squat something

Squat:
405 x 1
425 x 1
445 x 1
465 x 1
405 x 2
425 x 2
445 x 2
465 x 2

This almost looks like a Kyle rep scheme. The drop made 405 feel very light and I think my rebound improved on the second series of sets.

There were no bars with knurling on them, so I wasn't able to do cleans and I didn't have any bands.

Pause Squats:
315 x 3 @ 3 sec, @ 8-
345 x 3 @ 3 sec, @ 8
365 x 3 @ 3 sec, @ 8+

Much easier than I expected.

Finished with leg extensions (for kicks (pun intended)), machine crunches, and pnf.

Bench Assistance

At my local YMCA. The gym is so-so. I was doing standing press in the only squat rack while the Bear's game was on. The TV was right above the rack and people would actually be in the squat rack trying to watch the gym while i was doing standing press. Personal space = personal problem.

Standing Press:
135 x 5
165 x 5
195 x 3 (going for 5)
185 x 4 + 1f
175 x 5

Got a little too eager to try for a PR on these :/

Close-grip bench machine:
4 sets of something reasonable for 5 reps

4 sets of pull ups

4 sets of dips

a few cable rows

Saturday, December 25, 2010

Bench Assistance. Friday, 12/24/10.

Standing Press (belted)
95x3
85x4
85x3+f
85x4

Floor Press 4x5
135
135
135
135

Dips 4x8 BW

Wide-Grip Pullups 4x6 BW

Semi Bent Over Rows 4x4
135
135
135
135

Barbell Forearm Grip holds 3 x (10 sec.)
315
315
315

Cherry Pickers 4x20
50
50
40
40

One Arm Rear Delt Flys 3x12
15
15
15

Cable Abs 4x3
110
110
110

(2) Banded Rotator Cuff Exercises 3x10 (each)

(2) Wrist Strengthening Exercises 3x10 (each)
-> with 8 lb weights

Friday, December 24, 2010

Bench Assistance 12/24/2010

Overhead Press

145 x 5
145 x 5
145 x 5
145 x 5

20 reps altogether at 145 =PR

Dumbbell Bench

80's x 8
90's x 6
85's x 6
85's x 7

Close Grip Cable Rows
4 sets of 8-10

Dips
4 sets of 20

Supersetted with Wide Grip Pull Ups

x11, x9, x8, x7

Abs

Deadlift

SLDLs:
335 x 8
355 x 8
375 x 8 @ 8+

I think i just must have been a wimp last week, because things started feeling much better this week for deadlifting.

Low box squats:
11" box + aeromat; went high bar

225 x 5
275 x 5
295 x 5
315 x 5 @ 9

Again, much easier than last week, but still the same sort of inflexibility feeling at the bottom. I will need to continue working these in to stretch the adductors out and work on the bottom of the deadlift.

Finished with banded hypers (blues + greens) and foam roller transversus.

12/24/10 Bench Assistance

The gym was closed today by the time I got there, so I had to do these at home.

Standing Press:
102 x 5
112 x 5
112 x 5
122 x 2 + 3 push presses
112 x 5

Pause Bench:
110 x 5
130 x 5
140 x 5
140 x 4 + 1 spot

Barbell Rows:
135 x 8
145 x 8
145 x 8

Push-ups, 3 sets to failure.

12/24/2010 Bench Assist

Standing Press
4x5 at 95 lbs

Floor Press
4x8 at 105 lbs

Dips
4x15

Wide Grip Pull-Ups
4x8 (more or less)

Rows
4x5 at 120 lbs

Gonna do the same amount for dips, pull ups, and rows next time because I struggled so much on them today.

OHP

Juggernaut method
8s wave week 2

Strict Standing OHP
BarxMillion
135x8,8,12

Deadhang pullups
x6,6,6,6,6

DB side Raises
3x12
SS
Rear felt raises
3x10

Tricep pushdown

Biceps biceps biceps

Ryan Bench Assist 12/24/10

Standing Press-
125 x5
135 x5
135 x4 w/ 1 push press
135 x3 w/ 2 push press

Dumbbell Flat-Bench-
80 x7
80 x6
80 x5
75 x6

Seated Rows-
150 x10
150 x10
150 x10
165 x9

Dips w/ Pull-ups-
20, 18, 17, 17

Preacher Curls-
20 (each side) x10
25 x7
25 x5
25 x5

Abs.

12/24 Asstance

Standing Press:
65x4
95x2
105x2
110x2
115x2
120x2
125x2
130x2
135x2
140x2 PR

Push Press:
140x2
145x2
150x2

Incline Bench:
155x4
165x4
175x4
185x4

Pull-ups:
BWx 15, 10, 6, 5, 5 (41)

Shrows (Shrug/Row):
120x8, 8, 8

Preacher Curls:
80x6 (narrow), 3 (wide)

Yet another wake-up-and-lift. Made a PR on the overhead press, 140x2. Getting the bar off of my chest for that 1st rep is my sticking point in the press. And wonderfully enough, working that bottom end strength on the press seems to help the bottom end of my bench.

I decided to get weird with my upper back work - Shrows were on the menu. Basically I load the ez-curl bar up with a 45 on each side, grab the plate handles, and do an upright row to my navel. All the benefits of an upright row without the shoulder strain.

Merry Christmas!

And/or

(all unbelted)
Deadlift
365 x 3 x 2

Good morning
225 x 8 x 2
235 x 8 x 2

Stiff legged deadlift
235 x 8
255 x 8
265 x 8

Plyos
split squat jumps and high jumps

Abtacular

4 rep Deadlift. Thursday, 12/23/10.

Deadlift (belted)
335x4 --> P.R.!!!!
(was originally planning on hitting this for a triple but had a 4th rep left in me so I went for it)!!

Stiff-Leg Deadlift (no belt)
225x8

(**** I WAS IN SAN DIEGO FOR THE DAY VISITING MY 87 YEAR OLD GREAT AUNT. GOT BACK AFTER 9PM. ARRIVED TO THE GYM JUST AFTER 9:30PM AND THEY CLOSE = TURN THE LIGHTS OFF AT 10 PM SHARP, WHICH WAS INCONVENIENTLY DURING THE 2ND REP OF MY 335X4 HAHA (HAD TO MAKE SURE I WAS FULLY WARMED UP THOUGH FIRST WHICH TOOK 25 MIN). THEN I QUICKLY DROPPED THE WEIGHT, DID A QUICK SET OF SLDL'S AND FINISHED THE WORKOUT AT HOME ... ****)

Single Leg Stiff-Leg Deadlifts (no belt) 5x8 ea. leg
-> all with a set of 40 lb dumbells

** Stretching **

12-23-10 Deadlift

I worked out at team crossfit academy, the same place I went last year over break. They stepped their game up and now have those color coded kilo bumper plates and a reverse hyper.

Deadlift
375 x 3 @ 9
396 x 3 @ 9 PR
the 396 set was weird. on my second rep I lost balance at the top and dropped the weight and this happened again on the third rep. This also happened when I maxed at 414. It doesn't really seem like a grip issue. I need to fix this before the meet. Maybe some sumo rack pulls or sumo shrugs will help.

Stiff Legged Deadlift unbelted
265 x 5
265 x 8
after this set my hands started itching and burning. It looked like the hair follicles on my ring fingers were bleeding beneath the skin. I think it was grip related- the bar pushing my bones into the skin of the finger maybe... I don't know, but I didn't like it so I stopped.

Reverse Hyper
machine x 10 x 2
10 x 10
20 x 10
30 x 10

One Leg Step Up Box Jumps
10 x 4 sets

Abs

Thursday, December 23, 2010

Deadlift

Deadlift
415 x 3 -PR

Good mornings
185 x 8, 8, 8, 8

Finished with kneeling abs.

Here is a video of the deadlifts (notice the massive slap at the beginning courtesy of my brother)

12/23/2010 Deadlift

Deadlift (Raw)
1x2 at 245 lbs (86.0% max)
2x3 at 225 lbs (78.9% max)

Stiff-Legged Deadlift
1x8 at 185 lbs
1x6 at 185 lbs
1x1 at 185 lbs
1x8 at 135 lbs

Hamstring Curls
3x10 at 80 lbs
1x10 at 65 lbs

Ryan Deadlift 12/23/10

Missed deadlifts during finals week, so I did deadlifts last week instead of straight legs, so I did straight legs this week.

Straight legs-
335 x8
355 x8
355 x6

Good mornings- really tried to target the hams, so I kept the weight down, plus back was shot from SL
135 x8
155 x8
155 x8

Hyper-extensions w/ green band and pause at top
20, 24, 20

Transverse/calves

12/23/10 Deadlifts

Deadlift:
325 x 3
335 x 1
325 x 0
315 x 3

Pathetic.

Good Mornings:
175 x 8
185 x 8
195 x 8
205 x 8 (PR)

Leg curl machine, plyometrics, ball rotations, PNF.

deadlift

Deadlift
135x8
225x8
315x8
365x8,8,15

Hamstring Curls
5x10

Weighted abs 5x10

cut it short.. so sick

Maxwell 12/23 Depressingliftz

Deads
135, 185, 225 x5
275x4
315x3
365x1 belted
415 fail
405 fail
385 barely
The bar just kinda sat there. It made me a sad panda. Same belt, same mud as when I hit the 405 triple. Probably

SLDL
225x8
245x8
265x8

Ham curlz, abs, etc.

Deadlift Day 12/23/2010

Deadlift

465 x 3
485 x 3 PR (3rd rep was questionable on hitching)

Good Mornings

315 x 8
315 x 8
315 x 10PR

Banded Hyper Extensions
4 sets of 15-23 w/ a green and blue band

Foam Roller Transversus
4 sets

Plyos - long jumps up the steps at drake
4 sets


12/23 Dedlift

Deadlift:
135x8
185x4
225x2
275x2
315x2
365x2
385x2
405x2
425x2 @9

Front Squat:
135x2
165x2
185x2
195x2
205x2
210x2
215x2
220x2
225x2
230x2 PR

Lunges:
95x6/6
105x6/6

Abes

Another good wake-up-and-lift day. The first rep of 425 felt hard b/c I had to pull straight up (octagonal plates), but I was able to pull back on the second rep and it felt about 20lbs lighter. Gotta remember to pull back into the deadlift. Front squats were strong as well - 230x2 is a PR.

Bench

Bench (brief pause)
215 x 1 @9
230 x fail -came down too slowly I think
220 x 1 @10

Close grip bench
155 x 5
165 x 5
175 x 5, 5
My elbows hurt more with each set of these. Is anyone else getting elbow pain from these? I think they've helped my bench a lot but I think my elbows are starting to fight back. Dave, will we be doing close grips next cycle?

Incline bench
135 x 5
145 x 5
155 x 5

Close grip pullups
BW x 18, 13, 10

Wednesday, December 22, 2010

Bench Singles. Tuesday, 12/21/10.

--> ** NOTE: BENCH IMPROVING. CURRENT RAW BENCH TRIPLE AT 155 WHILE RAW CLOSE-GRIP TRIPLE IS NOW 145 ... DOES THIS MEAN MAYBE I'M GRIPPING MY NORMAL BENCH TOO WIDE?? **

Bench (heavy singles, belted)
155 @ 8
165 @ 9.5
165 @ 9.5

Incline Bench 4x5
125
130
130
130

Close-Grip Bench 5x3 (touch & go)
115x5
125
135 --> P.R.!!
140 --> P.R.!!!
145 --> P.R.!!!!

Close-Grip Pullups
10 reps BW
10 reps BW
8 reps BW

Bicep Curls 3x10
-> using inner grip on easy curl bar
-> all sets with easy curl bar + 12.5 lbs each side

One Arm Rear Delt Flys 3x10
-> all sets with a 15 lb dumbell

Barbell Forearm Grip Holds 3 x (10 sec.)
315
315
315

12-22-10 Bench: Mission Accomplished

Bench
205 x 1 @ 8
225 x 1 @ 9 PR
235 x spot

The weights felt super easy today. Everything felt about 20 pounds lighter off the chest. Maybe this was because the bar only weighed 25 pounds I though... so I weighed it and it weighed 45 pounds! I felt like I could have gotten a second rep at 225. It was so easy that I didn't rest enough for 235 which I almost had and maybe could have grinded out if I had been focusing more. Anyway 225 was a long term goal that I finally hit. This also brings my total to 1004 lbs. 1000 pound club! I think the weight felt so easy because of the bench I was on at PHS. It was super squishy so I could sink into and get a great arch without my back slipping. Hopefully I can reproduce this at Wooden.

Incline Bench
145 x 5 @ 7
155 x 5 @ 8.5
165 x 5 @ 9 PR
165 x 5 @ 10

Triceps Pushdowns

Ran out of time. I was working out at Pasadena High School's weight room with the football team and had to leave when they left.

Weigh In: 156 pounds with wet shoes and clothes so about 153-154

Fuck the rain

Bench
195 x 1 x 2
200 x 1
200 x fuck had to do the roll down the abs bail
Noticed I've been touching really high for these. I know I have a tendency to flare early when it gets heavier but I think it's been getting really bad.

Incline bench
145 x 5 x 2
150 x 5 x 2

Close grip bench
155 x 3 x 2
165 x 3 x 2

Chin ups
BW x 15 x 4

abceps

Also, as I was driving back I saw a car hydroplane into another right in front of me and into my lane. Luckily it was far enough that I could pull over and brake to avoid slamming into them.

Tuesday, December 21, 2010

Reverse Hyper almost done

Just needs padding

Ryan Bench 12/21/10

Bench w/ solid pause-
225 x1
235 x1
245 x1 (pr)
250 xf
235 x1

Incline-
185 x5
175 x5
175 x5
165 x5 (was just getting exhausted)

Close grip-
165 x5
165 x5
165 x5
155 x5 (again exhausted)

Close Grip Pull-ups-
15, 12, 10, 8

Standing Biceps w/ straight bar-
70 x8
70 x6
70 x6
60 x8

Abs

Maxwell 12/21 Bench

Bench
215x1
225x1 3 singles
Idk why, my bench just felt horrible today. My biceps started hurting during the exercise, and though you can't bench without biceps, getting a burning in a muscle you're not even working directly tends to indicated shoddy form. I'll ask someone to have a look when I get back.

Incline Bench
135x5
135x5
140x5
145x5
Equally pathetic.

Close-Grip Bench
155, 165, 175, 185, all for 5
The last one, the beastmode bro who was spotting me might've taken the bar away early, so that 5th rep might not count.

Pull-Ups
4x8
It's about here that I start getting another disgusting tension headache. I take deep breaths to stop the pain, but it's still very unsettling to get that sharp of a pain all up in your brain.

Overall a pretty bad day. At least I know I can hit 225 for a single on a bad day though. Onward and upward next cycle!

Bench Day 12/21/2010

Bench w/ Pause

225 x 1
235 x 1
245 x fail (this was dumb; 235 felt easy though)
235 x 1 (fine)
240 x fail (DAMN IT !)
Should have done 235 then 240 instead of 245.

Incline Bench

185 x 5
195 x 5
185 x 5
185 x 5

Close Grip Bench Paused

165 x 5
165 x 5
165 x 5
165 x 5

Close Grip Pull Ups (full motion, ignore my brother's post)
x15, x13, x9, x7

Bicep Curls w/ 70lbs straight bar
4 sets of 8

Abs
Ball Rotations, 3 sets of 30

I failed 235 last cycle, but I got it a couple of months ago touch and go. I guess it should count as a PR since I paused both times I did it.

Squat 1

At 4-star

Squat:
475 x 1 @ 10
495 x 1 @ 10
505 x f

Ughh.. Wasn't feeling 100% today but the 495 wasn't a 10+ so I went for a small increase and botched it. It didn't feel like a misgroove, but at the time, it didn't feel like a weakness failure. I'll chalk it up to lack of mental focus at the time? Either way, i shouldn't have missed that rep, which is still irritating even now.

Squats w/ chains
315 + 144 in chains x 5, 5
315 + 176 in chains x 5

Felt easy. I will miss chain work.

SS-bar box squats:
225 x 5
315 x 5, 5, 5

Ughsadhiuahsfasdf. 4-star's ss-bar has a slightly different camber than SS&P's bar, which makes it much harder in terms of torque as the weight increases. I think I've worked up to 365 x 5 on 4 star's, but today's work felt like a stiff punch in the abs on every rep of 315. Great core work though. I can't wait until we get our SS-bar.

Finished with cable abs and kettlebell pull throughs. also pnf.

Bench 3

From last saturday?

Standing Press
165 x 5
185 x 5 (ties pr)
175 x 5
165 x 5

Not bad for not doing any standing press for a while. Definitely felt gassed after the 185. My sticking/slow point seems to have moved up several inches to just above my head.

Dips:
bw x 15+ x 4 sets

Wide-grip pull ups:
14
2 + injury

ughh... during the second set, i felt one of my forearm flexors completely sprain. It feels like there's a solid cord of rope in my arm from where it was. I couldn't hold on to anything after that despite trying random things out to finish the pulling segment.

Cable triceps.
one arm with just the ball (no handle)
60 x 10
70 x 10, 10
60 x 10

Wanted to do some heavy isolation work. These don't bother my elbow, which was nice.

Finished with ball crunches.

Deadlift

(from last thursday)
Cut short due to Wooden hours

SLDL's

315 x 8, 8, 8

These felt much harder than they should have been. I think my lower back has actually gotten weaker, while my legs have gotten stronger.

Wide-stance Box Squat:
Used low box
135 x 5
185 x 5
225 x 5
275 x 5, 5

Also much harder than expected. I figured out that my adductors are not nearly as flexible as they used to be. I thought this might be the case due to my issue in setting up on sumo. Looks like not doing anything wide stance for 6 months due to hip rehab has taken its toll.

Overall, quite an informative workout, so I'll keep these two exercises in the rotation for the next few weeks for me to address these weak points.

12/21/2010 Bench

Bench:
1x1 at 140 lbs (90.3% max)
1x1 at 145 lbs (93.5% max)
1x1 at 150 lbs (96.8% max)
1x1 at 155 lbs (100% max)

These felt pretty good. I plan to push myself hard on bench for the next cycle and hopefully break my PR by at least 10 pounds.

Incline Bench:
1x4 at 120 lbs
2x5 at 115 lbs
1x5 at 110 lbs

Close-grip Bench:
1x3 at 115 lbs
1x3 at 120 lbs
1x3 at 125 lbs
1x3 at 135 lbs

Close-grip Pull-ups:
4x8

Biceps Biceps Biceps

Bench

Pause Bench(2 sec Pause)
barx8
135x8
205x8,8,14

Incline DB Press 70 LB DB's
4x10

Chest Supported Rows
5x10

Axle Floor Press-
185x10,8,7

12/21/10 Bench

Bench:
165 x 1
175 x 1
175 x 1
180 x 1
Incline Bench:
125 x 5 x 4
Close-grip Bench:
135 x 5 x 4
Close-grip Pull-ups (Misael style partial pull-ups):
17, 12, 8



12/21 Banch

Bench Press:
95x8
135x4
165x2
185x2
195x2
205x2
215x2
220x2
225x2
230x2
235x2
240x2
245x2

Close-Grip Bench:
195x4
200x4, 4

Face Pulls
DB Upright Rows


Managed to get a few random guys to give me liftoffs on the last two sets, which helped my set-up. Benching was a little slower than I would have liked but overall a good training day. I am right at where I want to be going into meet prep.

Squat Singles. Monday, 12/20/10.

Back Squat (heavy singles belted)
245 @ 9
255 x fail (the weight felt light on my back and legs, but I made a silly amateur error and lost my good form and tightness, caved in out the hole and barely failed).

Low Box Squat 4x5 (belted)
-> with hips about 3 inches below parallel
155
155
155
155
-> kept these lighter to focus on form and (my weak point->) staying upright

Power Cleans 5x3
135
135
140 --> P.R.??
145x2+fail
145x2+fail
-> got the weight up here and just couldn't finish it with the elbow flip

Cherry Pickers
40x20
40x20
50x20 --> P.R.!!
50x20

Cable Abs 4x8
80
90
90
90

Squat Day at 4Star 12/20/2010

Squat

365 x 1
385 x 1
385 x 1
365 x 1
Every one of these was hard. On the last 365, I leaned forward too much.

Squats w/ Chains

225 x 5 w/ 2 chains on each side (not sure how much each weighed)
225 x 5 w/ 3 chains on each side (not sure how much each weighed)
225 x 5 w/ 4 chains on each side (not sure how much each weighed)

Squats with Safety Bar

225 x 5
245 x 5
225 x 5

Cable Abs
4 Sets

Kettlebell Pull Throughs
12 per arm; 3 sets

PNF

12/20/10 Squat

Band Resisted Squats (Green Band):
265x3 @ 8
295x3 @ 8.5
315x3 @ 9
295x3 @ 8.5
295x3 @ 9

Power Cleans:
165x4 @ 8
185x4 @ 8.5
205x2 @ 10
*Oops. A little rusty with these.

Pause Squats (3 secs):
275x3 @ 8
295x3 @ 8
315x3 @ 8.5
325x3 @ 9 (PR)

Finished with standing cable abs and hypers.

12/18/10 Bench

Pause Bench (3 secs):
225x4 @ 8
245x4 @ 9
235x4 @ 9
*Really need to work these hard this cycle.

Floor Press:
225x5 @ 8
245x5 @ 8.5
255x5 @ 9
235x5 @ 9

JM Press (elbows out):
165x8 @ 8
175x8 @ 9
*Right elbow started bothering me, so I cut these short.

Finished with some chest-supported rows, shrugs, and foam roller transversus.

12/17/10 Deadlift

Rack Pulls (1" above the knee):
495x5 @ 9
545x3 @ 8.5
585x1 @ 8
615x1 @ 9
635x1 @ 10 (PR)
*At some point during these I tweaked my neck. Nothing too serious but it did bother me the rest of the workout.

Good Mornings:
225x5 @ 8
275x5 @ 8
295x5 @ 8.5
315x5 @ 8.5
315x5 @ 9

Zerchers:
185x6 @ 8
205x6 @ 8
225x6 @ 9
*Trying to get the hang of these. Should be better in weeks to come.

Finished with some hypers and neutral grip bar curls.

12/14/10 Bench

Reverse Band (Greens):
315x5 @ 7.5
345x5 @ 8.5
365x5 @ 9
355x5 @ 9.5
*I am a bit rusty with these, but I should be back to where I was in a couple weeks.

Incline Press:
165x5 @ 8
185x5 @ 8
195x5 @ 8
205x5 @ 9
195x5 @ 8.5
195x5 @ 9
*These went much better than I could have ever expected coming off the meet, pretty happy with them.

Overhead DB Press:
60s x3 x8

Finished with some seated rows and chest fly machine.

12/13/10 Squat

This is my first workout since the American Open.

Band Resisted Squats (Green Band):
225x5 @ 8
255x5 @ 8
275x5 @ 9
*At this point I nearly passed out. Not sure what was up, but clearly my work capacity had diminished. Took about a 10 minute break to come to my senses.
265x5 @ 8.5

Power Cleans:
135x8 @ 7
155x8 @ 8
155x8 @ 8
*Kept these light and easy, although I was still not feeling well and my body was spent. Was supposed to follow these up with some pause squats, but scrapped them.

Finished with some hanging leg raises and EZ bar curls.

I don't know what size pants to buy anymore

Squat
285 x 1
295 x 1 x 3
First felt the most solidly legit since I thought I was going to die after getting up. Second one felt way high. Third was Luke-level low bar and didn't feel bad anywhere besides my wrists.

Low box squat
205 x 5 x 2
210 x 5 x 2
First 3 sets were ultra wide stance but after noticing that my vastus lateralis was looking kind of gross I decided to do the last one extra narrow stance.

Lunges
135 x 5
Lower back hurt so I switched to
Leg press

cabs

Monday, December 20, 2010

Squat

Squat
305 x 1 @9+
325 x 1 @10+ (10lb PR)
This was an extreme grinder from right out of the hole through the middle of the lift. Probably the longest squat rep I've ever done. I'm getting no explosion at all out of the hole. More pause squats? Or more squat suit?

Pause squats (3 count)
225 x 3
235 x 3
245 x 3, 3

Lunges
135 x 6, 6, 6

Finished with calves, ball transversus, and stretching.

Squats

Squat -
135x8
225x8
295x3
315x8,8,14

Leg press
700x10,10,10

Banded hypertension
3xfail

Medicine ball abs
3x15

12/20/10 Squats

Squats:
320 x 1
320 x 1
320 x 1

I have feeling these weren't done right (maybe too high, not explosive).

Box Squats:
225 x 5
255 x 5
265 x 5
265 x5

Judging by what other people are posting for these, I think I did them wrong. Are we supposed to sit down on the box? I was kind of just tapping it with my ass.

Cleans:
135 x 3
135 x 3
145 x 2
135 x 3

Transversus abs

12-20-10 Squat

Squat
315 x 1 @ 8
335 x 1 @ 8.5
355 x 1 @ 9.5
375 x 1 with spot at the bottom @ 9, but really a fail

Lunges
135 x 12
185 x 12 x 2

Low Box Squat
225 x 5
245 x 5 @ 9
These felt really hard out of the hole. This may have been because of doing lunges first though. I need to do them more.

Maxwell 12/20 Squatz

24 Hour Fitness. There's one squat rack in the whole building, which I luckily got to. Some guy was supersetting 3 types of curls.

Squats
260x1 My max triple w/0 a belt, with a belt it felt like a plate.
280x1 I failed this 3 weeks ago.
295x1 Solid, but could definitely add more.
305x1 Nice, solid single.
315x1 LMAO 3 PLATE

Box Squats
185, 195, 205, 215, all for 5

Lunges
135x8
135x6, failed the second leg of the 7th rep and got a disgusting tension headache.
135x4 2 sets

Abz etc

12/20/2010 Squat

Raw Squat
2x1 at 225 lbs (91.8% max)

These were a bitch out of the hole.

I couldn't complete the rest of the workout due to personal problems. :(

12/20 Skwat

Squat:
135x6
185x4
225x2
255x2
275x2
285x2
295x2
300x2
305x2
310x2
315x2
320x2

Pause Squat:
255x2, 2
265x2, 2

Lunge:
95x6/6, 6/6

This was a roll-out-of-bed-and-lift day, and it went suprisingly well. My knees felt a little creaky, but everything felt pretty powerful. The only sets that were not fast and explosive were the 315 and 320, which is definite progress. Lunges starting to suck less.

Sunday, December 19, 2010

It has begun

Bench Assistance. Saturday, 12/18/10.

Standing Press 4x5 (belted)
85
85 (tough)
75
75

** (gym closed at 6pm, I had gotten there at 5:45pm though, so the rest of my workout I had to improvise at home) **

Banded Pushups 4x8
-> all with a purple band (doubled)

Dumbell Shoulder Press
40s x 5
40s x 5
30s x 8
20s x 15
-> (bringing dumbells down to about eye level, not to low to avoid elbow pain)

Dumbell Semi Bent Over Rows 4x10
-> all with 40s

Dumbell Fully Bent Over Rows 4x10
-> all with 40s

Open Bicep Curls 3x10
-> all with 20s

Rear Delt Flys 3x15
-> all with 10s

Forearm Fingertip Holds 3 x (10 sec.)
-> all with 20s

Bench Assistance

Standing OHP-
barxmillion
95x8
125x8,8,8,8,12

DB Side Raises-
4x10

Dead hang pullups
x6,6,5,5,5

Biceps
SS
Triceps

Saturday, December 18, 2010

Still running on an endorphin high as I type this

Standing press
105 x 5
110 x 5
115 x 5
120 x 5 (PR)

Pause bench (3 sec)
145 x 3
155 x 3
160 x 3
165 x 3 (PR)

Dips,
BW x 15 x 4

Chin ups superset
BW x 15
BW x 12 x 3

Cable abs
and a strip set of machine curls because I felt like it

12/18 Asstance

Standing Press:
65x2
95x2x2
100x2x2
105x2x2
110x2x2
115x2x2
120x2x2
125x2x2
130x2x2
135x2

Floor Press:
135x4
185x4
195x4
205x4
215x4

Face Pulls
Preacher Curls


Volume feels pretty alright on the press. Also, floor presses felt very effective at working that weak spot in the middle of my bench.

Friday, December 17, 2010

Bench Assistance

Standing press
115 x 5, 5, 5, 5

Floor press
175 x 5
185 x 5
195 x 5 (PR), 5

T-bar rows
225 x 5, 5, 5, 5

Dips/Wide grip pullups superset
BW x 20/12
BW x 13/9
BW x 15/7

Finished with ball rotations.

Deadlift Assistance. Friday, 12/17/10.

Stiff-Leg Deadlifts 3x5 (belted)
275
275
275
-> (these felt heavier than they should have)

Good Mornings 4x5 (belted)
135
155
155
155

Weighted Hamstring Curls 4x8
25 lbs each leg
35 lbs each leg x 7
25 lbs each leg
25 lbs each leg

Cable Abs 4x8
90
90
90
90

Cherry Pickers 3x20
35
35
35

Ankle Strengthening/Stability 3 x (10 sec.)
-> on semi-circle aerobics ball equipment

** Stretching **

Bench Assistance at Bally's 12/17/2010

Overhead Press

135 x 5
145 x 5
155 x 3 PR (Damn it !!!!!!!!)
135 x 7

Dumbbell Bench

80's x 8
90's x 6
80's x 7
80's x 7

Close Grip Cable Rows
4x10

Massive Super Set

Dips - x20, x16, x20, x20
Wide Grip Pull Ups- x12, x12, x11, x12
Then I did four sets of this GPP workout in the Studio Room, except I did clap push ups instead. Felt winded and had a massive pump going...Arnold would have called it orgasmic.

Some workouts

I think this is all I have to report. My workouts have been short because my weights aren't actually at my house. I have to go elsewhere to use them and I usually have time constraints.

Squat
135 x 5
185 x 5
225 x 3
255 x 3
275 x 3

Not bad; more than I have done on squats in a while, but still weaker than where I was

----------------

Bench
75 x 5
105 x 5
135 x 5 x 6 sets various grips

----------------

Good Morning
Worked up to
135 x 5
185 x 5
205 x 5
225 x 5
235 x 5 Not sure I went down far enough on these.

SLDL
Back was done so I went light.

205 x 8 x 3 sets

Rows
135 x 8 x 4 sets

I had time today, just didn't remember what to do.

Overall some lame, pussyfooting workouts. But whatever

12/16/10 Deadlifts and 12/17/10 Bench

I skipped deadlifts to do squats last week so I didn't know what to do this week.
Deadlifts:
285 x 5
315 x 3
Good Mornings:
165 x 8
175 x 8
185 x 8
195 x 8

Hamstring curls, pylometrics, pnf

Standing Press:
90 x 5
100 x 5
110 x 5
120 x 5 (PR)

Pin Press
155 x 5
165 x 3
155 x 6
155 x 5

Dips:
14, 14, 15, 14

Wide-Grip Pull-ups:
4, 4, 5, 4

Barbell Rows:
120 x 5
140 x 5
140 x 8

12/17/2010 Bench Assist

Standing Press
4x5 at 90 lbs

Floor Press
4x8 at 95 lbs

Dips
4x14

Wide Grip Pull-Ups
4x7

Cable Rows
4x5 at 110 lbs

Maxwell 12/17 Bench Assist

So I get up today, and it's cloudy. And 50 degrees out. By the time I start my workout, it's started to sprinkle. Challenge accepted.

Standing Press
125x5
130x5
135x4
Here I deshirt
135x5

Now the rain has begun to pick up a bit, but because my masculinization station is under an oak canopy, the bar is barely moist. I try to do floor press by putting my wooden spotter stands at my sides on the bench, but with the shortened range of motion, this amounts to doing bench lockouts. I realize I'll have to do floor press in the dirt, which is slowly becoming mud. I reshirt: challenge accepted.

Floor Press
185x5
185x5
Here the rain becomes roughly horizontal, and for this I am thankful. With my body close to the ground, I avoid it completely, and the bare earth upon which I rest my body can't become damp when the water's not touching the ground.
185x6
185x4
My shirt now bears mud stains where my scapulae and spinal erectors dug into the ground. The rain is now fairly steady, and I face my most daunting challenge yet: pull-ups and dips.

Wide-Grip Pullups
7,5(after which I again deshirt),4,5
My pull-up bar is welded by hand; therefore, the small metal bracers that hold the welded top horizontal component to the vertical support beams provide ample grip (despite being completely soaked) to complete my sets.

Dips posed an even more significant enigma, as I don't really have a place to do them when it's dry, and now it's raining pretty steadily. I cleverly pull the Lambo up next to my Maserati and lo and behold, the hoods are level, though also completely soaked. The dents in the hoods will cost the GNP of a moderately-size banana republic to repair, but the workout must continue.

Dips
15,12,14,14

Even though the rain has saturated the canopy and my weight set is drenched, not to mention I'm covered in a shiny layer of sweat, rain, and pure testosterone, the workout must continue. I grab the tire iron, which luckily serves my purposes well, dig a small hole for the other end of the bar, and start my final exercise.

T-Bar Rows
135x8
160x8 (none complete)
145x8 2 sets

With a shoulder pump that would make Arnold moan, I head inside, eat two sandwiches of 5 (dozen??!?!??!!) eggs apiece, two sausage patties (read: entire wild boars), and a banana.

I hope the rain doesn't keep up; I'd hate to do squat singles with a wet bar.

12/17 Dedlift

Deadlift:
135x a bunch
225x2
275x2
315x2
335x2
365x2
385x2
405x2

Front Squat:
135x2
185x2, 2
195x2, 2
205x2, 2
215x2
225x2

Lunges

In preparation for the meet, I have begun actually training my deadlift. Worked up to a pretty chill 405x2. Not very hard at all, but enough to get my hamstrings & lower back working. I'll gradually work my way up in weight on these. Front squatting afterwards was pretty hard, but it felt very productive.

Lunges keep sucking pretty hard - I'm doing 80lbs for sets of 8 per leg. Glaring weakness right there that needs to be fixed.

12.16.10--Lots of activities

From last Friday:
Standing Press:
75x5
85x5
95x3
85x5

Floor Press:
155x3x3

Pull Ups

Today:
got a 7 day pass to Gold's Gym not too far from my house. I checked it out today.

Squat:
185x5
205x3
225x3x3 (probably could've upped the weight a little, but no spotter)

Bench Press:
155x3
165x3x2 (kinda, spotter was helping at the very smallest sign of struggle, not because I asked for it)

DB Overhead Tricep Extension:
15sx10x3 (each arm)

Cable Rows:
100x10
120x10
140x10

Abs x a million

Thursday, December 16, 2010

Deadlift

Stomach felt very bloated from eating a huge meal right before lifting.

Good mornings
225 x 5
245 x 5
255 x 5, 5

Stiff legs
275 x 8
285 x 8
305 x 8 (PR)

Finished with lying hamstrings and stretching.

Deadlift

Deadlift
335x8,8,8,16 ( this was a conservative 16)

Banded GHR
4xfail ~ 12

Transverses Abs
4x10

Leg Curls
3x15

Deadlift Day 12/16/2010

Good Mornings

275 x 8
295 x 8
315 x 8
335 x 8 PR
Doing these first was a pain. It took me forever to feel warmed up. The last two sets felt a lot better than the first two.

SLDL

365 x 8
385 x 8PR
385 x 8

Hamstring Curls & Abs (Superset)
3 sets each

Plyos
Long jumps on the steps at Drake (Went up three rows)

Stretching

Maxwell 12/16 DEADZ

Deadlift
365x3
405x3
Finally got the belt! It's a MyHouse and I fit in the 5th out of 8 holes comfortably, so there's room to grow and shrink as needed. Danny was absolutely right; the lower I drop my ass the better my back is during the lift. Also, lol 4 plate. All the weight I own adds up to 450, so I'm gonna try that next Thursday.

SLDLz
245x8
265x8
285x8
10 pounds on last time, and much more solid.

Hammie curlz, plyos, etc

Gassed

Good mornings
185 x 6
205 x 8
225 x 8
235 x 8

Stiff leg deadlift
235 x 8
255 x 8
275 x 8
Really did not want to do anything else after these, buuuut...

Hamstring curls
calves
plyos

Wednesday, December 15, 2010

Ryan Bench 12/14

Bench-
185 x5
205 x5
225 x3 x3 (pr)

Incline-
185 x5 x4

Banded Close-Grip -
135+Greens x5 x3

Close Grip Pull-Up
15, 15, 10, 8

Biceps
Incline Isolation Curls w/ Dumbbells
25 x10 x4

Ab Ball

12/15 Banch

Bench:
135x6
165x6
185x6
205x6
215x6

Incline:
135x6
145x6
155x6

Chins + Rows:
4 sets of 8+8

Face Pulls:
3 sets of 10

Meh, tried reps above 5 today. No bueno - full of grinding and slow reps. Singles, doubles, and the like from here on out!

Bodyweight was 237 again.

Bench Triples. Tuesday, 12/14/10.

Bench 3x3 (touch & go)
145
155 --> P.R.!!!!
160x2+fail --> (still a 2 rep - P.R., barely failed last rep, didn't stay tight so I started face-pressing it and failed about halfway up)

Incline Bench 4x5 (touch & go)
125
130
130
125

Close-Grip Bench 4x5 (touch & go)
105
115
120
125

Iso-Lateral High Row Machine 4x5
115 lbs each side (2+1/2 plates)
125 lbs each side
130 lbs each side
135 lbs each side (3 plates)

Ultra-Close Grip Pullups
-> (on a straight bar with thumbs of each hand touching each other)
6 BW
6 BW
6 BW
7 BW
-> (not sure if these are best for shoulders)

Preacher Curls (Outer Grip)3x12
easy curl bar + 10s
easy curl bar + 12.5s
easy curl bar + 12.5s

One Arm Rear Delt Flys 3x10
-> with 15 lb dumbell for each arm, very short rest

Bench

Bench-
Barx20
95x10
135x10
190x8,8,8,8,15

Incline DB Press W/ 70 LB Dumbells
x10,10,10,10

Chest Supported Rows-
3 Plates
5x10

CG Tricep Death w/ 205 LBS
all supersetted as 1 set
1boardx5
2boardx5
3boardx5
4boardx5

Medicine Ball Throws
2 x 20

It's going okay

Bench
175 x 3 x 2
185 x 3

Incline bench
135 x5
145 x 5 x 3

Close grip bench
145 x 5 x 2
150 x 5 x 2

Pull ups
BW x 15 x 3
BW x 12+3

Seated dumbbell curls
Machine shrugs (long hold)
Cable abs

Tuesday, December 14, 2010

Bench

Bench (brief pause)
185 x 3
205 x 3 (5lb PR)
195 x 3

Close grip bench (brief pause)
155 x 5
165 x 5
155 x 5, 5

Incline Bench
135 x 5, 5
Cut these short because my elbow started hurting pretty bad after close grips. I think it was a combo of having to unrack the weight without a spotter and not resting much between sets.

Close grip pullups
BW x 15, 15, 10, 10
Usually can get 20 on these but I weighed in at 191.4 lbs tonight so I'm guessing it's due to the extra phat I've put on.

Finished with incline curls and GHR abs.

Bench Day 12/14/2010

Bench (w/ Strict Pause)

195 x 3
205 x 3
215 x 3
215 x 2 (hamstring cramp on 3rd rep)

Incline Bench

185 x 5
195 x 5
185 x 5
175 x 8

Band Resisted Close Grip Bench

135 x 5
135 x 5
135 x 5

Close Grip Pull Ups
x20, x13, x10

Bicep Curls w/ 60lb straight bar
x10, x10, x10

GHR Abs
3 sets

Maxwell 12/13 Squats 12/14 Bench

Squat
245x3
255x3
265x3
No belt for any of these, but it's in the mail. The last set was pretty solid, but with no belt I was hesitant to go heavier. Pretty damn sure I'll hit 280 raw on Monday (still not going to have the belt), maybe more? We'll see.

Box Squat
185x5
205x5
215x5 3 sets
The box I used was really just a big metal bucket, which was a couple inches lower than proper box height. Super low box squats, anyone?

Lunges
135x6 3 sets, 135x8
Figured I might as well force out the last couple reps on the last set. The form was pretty bad; I keep falling over, or having to use my back leg to get back up. My ass hurts like hell the next day though, so they're probably doing their job.

Bench
205x3
210x3
215x3
Last set wasn't quite as hard as I would've liked, but 5 more pounds would probably have done me in. 5 pound Pee Arr, but I'm pretty sure I'll hit a PR next Tuesday.

Incline Bench
155x5
165x5
175x5
180x3
175x5
Tried for great things, didn't quite work out.

Close-Grip Bench
155x5
165x5
175x5
180x5
180x3
Worked out, then idk.

Pull-Ups
10,7,8,9
Had to get them done in a hurry, then realized I had more time. Uneven rest=strange sets.

Biceps etc

12/14/2010 Bench

Bench
1x3 at 135 lbs
1x3 at 140 lbs
1x3 at 145 lbs

I had random dudes spot me on the last 2 sets. The first guy did pretty good and I definitely felt the struggle although I think he helped on the last rep. The second guy I think was bad and the set felt way too easy for the weight (I'm guessing he helped all the way through).

Incline Bench
2x5 at 115 lbs
1x3 at 115 lbs.
1x5 at 105 lbs.

I didn't have a spotter for these so I took it easy. Didn't take the risk on the 4th rep of the 3rd set so I dropped by 10 lbs. on the next one to make sure I could get it.

Close-Grip Pull-Ups
4x7

Biceps Biceps Biceps

Apparently I was supposed to do close-grip bench also. Unfortunately, I missed it when looking at the training split and only found out after I got home. I mad.

12/14/10 Solo Bench at Bally's

Bench:
150 x 3
160 x 3 (Dude spotting me helped me out too much)
170 x 3
Incline Bench:
125 x 5
125 x 5
135 x 5
135 x 5
Close-Grip Bench:
125 x 5
135 x 5
145 x 5 (Felt too heavy to pause at the bottom)
135 x 5
Close-Grip Pull-ups:
BW x 16
BW x 13
BW x 11
BW x 6

Biceps,GHR abs, PNF @ home.

12/14 Skwat

Squat:
135x6
185x6
225x6
235x6
245x6
255x6

Front Squat:
185x3
195x3, 3

Walking Lunges
Abs


Light day of squatting. Going to be alternating heavy and light days of squatting, as my form seems to break down after that 3rd rep. Lunges still suck, but that just means that I need to work them more.

Also, weighed 237 today with gym clothes on (translates to about 234 nekkid).

12-14-10 Bench

Bench
185 x 3 @ 8.5
195 x 3 @ 9.5
200 x 3 @ 9.5
I felt really tired and weak today

Close Grip Bench
155 x 5
165 x 5 x 2

Incline Bench
145 x 5
155 x 5 x 2

Cable Flys
80 x 10 x 3

Squat

working out with cousins!


First workout in 2 weeks, sore as FUUU but my hip doesnt hurt day after, back is feeling good, sore but good.

Squat-
135x10
225x8
295x8,8,8,8,13
I can't remember a time in the last year, I've done reps over 5 with squats.... ridiculous

Leg Press-
4 platex12
5 platex12
6 platex12
7 platex12

Heavy banded hyper extensions w/ average band
3xfail ~15

Random abs

4 Prowler Laps

and my cousins have a prowler too dave!

Squat Triples. Monday, 12/13/10.

Back Squat 3x3 (belted)
215
225
235 --> P.R.!!!
-> depth may have possibly been questionable, although I believe I broke parallel.

Low Box Squats 4x5 (belted)
145
145
145
160
-> box height made hips sink about 3 inches below parallel
-> (kept these a little lighter, only had a spot for last set)

Power Cleans 5x3
135
135
135
135
135

Cable Abs 4x5
100
100
100
90

Weighted Cherry Pickers 4x20
35
35
35
35
-> these are getting better, my core stabilizers have improved.

**Stretching**

Making do

Squat (unbelted)
255 x 3 x 3

Box squat (extra wide stance)
195 x 5
205 x 5 x 3
This stance really forces me to push my knees out to get it up. Kind of like it.

CYBEX EAGLE GLUTE MACHINE

calves, abs superset

Monday, December 13, 2010

Squat

Squat
285 x 3 @9
300 x 2 @10
275 x 3 @8+
I feel stronger in the middle of the lift now, but I'm feeling really weak in the hole. Side effect of band-resisted squats? Or a personal problem?

Pause squats (Didn't have bands or a low box)
225 x 3, 3
235 x 3

Lunges
135 x 6
155 x 6, 6

Finished with calves, ball transversus and stretching.

Squat 3

Not sure how today was going to go after running. I was crazy score all today. Then traffic went nuts on PCH and there was a basketball game so I had all sorts of personal problems trying to make it to Wooden by 6. Scrapped that plan and went to 4-star with Phil.

Squat:
435 x 3
455 x 3
475 x 1* + 2

On the first rep of 475, Phil said i failed so he touched the bar. Then i did it for two more reps unassisted. Must have been the Jurgens™ technique for ultra-slow first rep... Overall not bad. Lower back felt great from takin last thursday off, but I my legs were definitely too gassed for heavy triple work today.

Chain Squats:
315 + 120 in chains x 5, 5, 5

Still trying to work on that stretch reflex. Chains were fully loaded at the top and maybe 20% loaded at the bottom?

Lunges:
135 x 6, 6, 8

zzzzzzzz. dead.

Squat Day 12/13/2010 Part II

Power Cleans

185 x 3
185 x 3
195 x 3 PR?
195 x 3

Calves
3 sets

Sprints at Drake

PNF

12/13/10 Solo Squats at Bally's

Squat:
275 x 3
295 x 3
315 x 1
305 x 3
Box Squat:
265 x 5
265 x 5
255 x 5
255 x 5
Cleans:
135 x 3
140 x 3
145 x 3
150 x 1
135 x 3

Transversus abs, PNF

I know, I decreased the weight a lot but I really want to make sure I hit these.

12/13 Banch

Bench:
135x3
165x3
185x3
195x3
205x3
215x3
225x3x2
235x3x2
205x3x3

Pull-up + Row (185lbs):
4 sets of 6+6

Face Pull:
3 sets of 8

Getting the work capacity up. The sets at 235 were not bad at all - not fast, but not grinders. The sets at 205 were meant to be speedier.

12-13-10 Squat

Squat
315 x 3 @ 8.5
335 x 3 @ 9.5
345 x 3 @ 9.5 PR last rep was high though

Lunges
135 x 16
185 x 12 x 3

Cleans
135 x 3
155 x 3
175 x 3

Plyos and Abs

12/13/2010 Squat

Squat (Low Bar)
1x3 at 205 lbs (83.7% max)
1x2 at 205 lbs (83.7% max)
1x3 at 185 lbs (75.5% max)

Pause Squat
4x5 at 135 lbs

Today was the first day I used the Gold's Gym in my town. I was alone and didn't have a spotter or belt, so I was being a bit on the careful side with squats. In addition, I didn't have a box or bands to do box squats or band resisted squats so I just substituted in pause squats (about 1.5 seconds at the bottom). Also, there really didn't seem like a good place to do power cleans or lunges so I had to skip those. :/ On the bright side, my legs feel like jello.

The goal of my winter break training is to at the very least maintain my strength. That way I can improve in January from where I left off with the rest of the team.

Squat Day 12/13/2010

Squat

355 x 3
375 x 3 PR
355 x 3

Low Box Squats

275 x 5
275 x 5
285 x 5
285 x 5

Lunges w/ 65lbs
5 reps per leg; 3 sets

Super set with

Revers Crunches
3 sets

Happy with the PR. I had someone give me a back spot and this other guy judge depth. They were both squatting before me and they both had good form. The guy judging depth said they were all good (3rd rep was the best). 405, I'm coming for you...

Sunday, December 12, 2010

GPP

I did this 5K today:



it was pretty ludicrous. We did everything the video showed and a few things more. The best part was after the race when we watched the guys with the jousting sticks just take out racers in cold blood right before they cross the finish line. hilarious. Squatting tomorrow is going to be interesting.

Bench Assistance. Friday, 12/10/10.

Standing Press 4x5 (belted)
85x4 (tough)
75
80
80

Floor Press 4x5
135 --> P.R.!!!!
135
135
135x4+f

Dips 4x8 BW
-> (to just above/around parallel so as not to aggravate elbows)

Wide-Grip Pullups 4x6 BW

Semi Bent Over Rows 4x5
115
115
115
115

Preacher Curls (Inner Grip) 3x8
50
50
50

Forearm Grip Holds 3 x (10 sec.)
3+1/2 plates each side
3+1/2 plates each side
3+1/2 plates each side
-> on shrug machine

Bench Assistance

Bench
75 x 8
105 x 5
135 x 5
145 x 5
155 x 5 bounced and unpaused, but a PR (even for bouncing and not pausing)

Floor Press
75 x 5
125 x 5
155 x 3
170 x 3 PR

Pullups
BW x 5 x 3 sets

Dips
BW x 8,8,6

Wide Grip Rows
135 x 8 x 3 sets

Rear Delt Flys
Some

12-12-10 Upper back

Weighted Pull Ups
BW x 10
BW + 45 x 5
BW + 70 x 5
BW + 90 x 4
BW + 90 x 5 (close grip chin ups)

Machine Shrugs
295 x 10
385 x 10
475 x 5
475 x 10 (with straps)

Cable Rows on the machine with two grips
140 x 10
160 x 10
180 x 10

Ultra Wide Grip Pull Ups
BW x 10 x 2

Incline Curls
30's x 10
40's x 5

superset with Forearm Curls
30's x 10
40's x 10

Saturday, December 11, 2010

Bench Assistance Day 12/10/2010

Standing Press

125 x 5
135 x 5 PR
145 x 5 PR
135 x 7 PR

Floor Press

185 x 5
195 x 5
205 x 5 PR
205 x 5

Dips - x20, x15, x13, x15

Supersetted with ...

Wide Grip Pull Ups - x12, x10, x8, x7

Close Grip Cable Rows
4 sets

Flyes
4 sets

Cable Abs

Cardio - Ran steps at Drake

Great workout.

Deadlift Day 12/9/2010

Deadlift

425 x 5
435 x 5 PR

SLDL

345 x 8
355 x 8
365 x 8 PR
375 x 8 PR

Banded Hamstring Curls
4 sets

Plyo - 3 sets of Box Jumps

Ball Rotations

PNF

12/11 Squat

Squat:
135x3
185x3
225x3
255x3
275x3
285x3
295x3
305x3
315x1, 1, 1

Front Squat:
185x5, 5, 5

Walking Lunges

Getting my stride back on the squats after the finals layoff. Also, decided to do some walking lunges just to get some single leg work in. I hate lunges so much, but they were good at stretching everything out after squatting.

Friday, December 10, 2010

12/10/2010 Bench Assist

Standing Press
2x5 at 85 lbs
2x5 at 90 lbs

Floor Press
1x3 at 135 lbs
1x5 at 115 lbs
2x5 at 120 lbs

Dips
4x13

Wide Grip Pull-Ups
4x6

Cable Rows

4x8 at 100 lbs

Still mentally out

Standing press
95 x 5 x 2
100 x 5
105 x 5

Pause bench
135 x 5
135 x 4
145 x 4
155 x 3

Dips,
BW x 15 x 3
pull ups superset
BW x 15
BW x 12
BW x 10

Chest supported rows
115 x 5
135 x 5 x 3

Machine shrugs

12-10-10 Bench Assistance

Standing Press
95 x 5
105 x 5
115 x 5

Floor Press
185 x 3
195 x 3
205 x 3 PR

superset with Wide Grip Pull Ups
BW x 10, 10, 15, 10


5 Rep Deadlifts. Thursday, 12/9/10.

Deadlifts 2x5 (belted)
300
315 --> P.R.!!!!
-> felt good, lockout improving, hips coming through quicker.

Stiff-Leg Deadlifts 3x8 (belted)
245
245
245x12 --> P.R.!!!!

Banded Hyperextensions 4x12
-> with greens (singled)

Box Jumps (tall box) 3x10 BW

Weighted Reverse GHR Sit-Ups (Core)
25x5
25x5
25x4+f

Aerobics Ball Leg Raises (Core)
3 sets x 3 big circles each way

**** PNF Stretching ****

Thursday, December 9, 2010

Deadlift

Deadlift
135 x 7
185 x 5
245 x 3
315 x 5 shouldn't have done this
365 x 1
405 x 3 PR, going for 5 though

Good Morning
205 x 5 x 3 sets

Everything a little weak. Still not a bad workout.

Deadlift

Deadlift
405 x 4 -PR
375 x 5

Stiff legs
275 x 8, 8
295 x 8, 8

Left to study for my last final tomorrow.

12-9-10 Deadlift

Much better deadlift showing this week

Deadlift
325 x 5 @ 8.5
365 x 5 @ 9- PR this was a 10 pound PR and I probably had at least another 10-20 pounds in me

Good Morning
135 x 8
185 x 8
225 x 8 x 2

Hamstring Curls

Stupid Ball Leg Ab Transversus Thing

Maxwell 12/9 Deadlifts

Deads
325x5 no belt
365x5 Wooden Center ghetto belt
Apparently my back was rounding pretty bad on the last couple, but Danny said the closer I get to the bar when I start the lift, the better my back is during the lift, so I'm gonna work on dropping my hips lower. Still, skeet skeet skeet! 20lb PR, and 405 is in sight.

Straight-Legged Deadlift
225x8
245x8
275x8
Last set was really tough. All w/o belt.

Hamstring Curls (Machine)
135x10 3 sets
150x10
Calf cramping up, I need to remember to stretch first.

Plyos, abs, etc.

I'll call this maintenance week

Bench
165 x 5 x 4

Incline bench
135 x 5
145 x 5 x 2
135 x 5

Close grip bench
145 x 5 x 3

Close grip chest ups
BW x 10 x 4

curls

Deadlift
325 x 5 x 2 (unbelted)

Good morning
185 x 5
205 x 5
215 x 5
225 x 5

Reverse hyperextensions
Plyos, abs circuit

12/09/2010 Deadlift

Deadlift (Raw)
1x5 at 225 lbs (78.9% max)
1x2 at 245 lbs (86.0% max)

Stiff Leg Deadlift
1x8 at 135 lbs
1x8 at 155 lbs
1x8 at 185 lbs

Hamstring Curls

1x10 at 70 lbs
3x10 at 90 lbs

Pylos

3 circuits

12/9 Incline

Incline:
135x3
155x3
165x3
175x3
185x3
195x1
205x1
165x3x4

Back Work Circuit: Chins, Rows, Face Pulls
4 sets of 6/6/6

DB Laterals

BW: 230lbs

More maintenance-type work. I really like doing all of my upper back work as a circuit, and I think I will continue doing this up until the meet. So easy to get volume in that way (those 4 circuits amounted to a total of 72 reps).

Wednesday, December 8, 2010

Maxwell 12/7 Bench

Bench
185x5
195x5
205x3
195x3
Got too ambitious. I thought I got 200 for a 5 last week (lol) and figured I might as well just go for a 5lb PR. Turns out I actually got a triple with 200 last week. I guess this is still a PR?

Incline Bench
155x5
165x5 3 sets
Started at 155 and realized that was probably a bad idea. Got all my sets tho!

Close Grip Bench
155x5
165x5 3 sets
See above

Pull-Ups
9, 8, 7, 7

Curls
30 plus whatever the bar weighs, 35 plus whatever the bar weighs, some sets some reps
Saving the best for last, as always!

Bench 5

Bench:
295 x 5 @ 10
275 x 5 @ 10, 5 @ 10

Rough day. My nerve damage was flaring up even before i started benching. I wasn't feeling over trained until I started benching, so it's probably a sign to take a day off to heal and rest.

Band-resisted bench:
looped greens under the bench. maybe 70 lbs?
185 x 5
205 x 5
235 x 5, 5

I couldn't really feel the bands until it hit 235. Things just seemed to press up like always. Also my hands were pain-numbed by this point, so that could have been it, haha.

Close-grip Bench:
185 x 8
205 x 8
215 x 8

Went for volume. Last set was easy

Tried rowing / pull ups, couldn't do anything. Same with curls (did 25s for whatever). Finished with ghr abs

5 rep Bench. Tuesday, 12/7/10.

Bench 3x5 (touch & go)
135 (felt good!!)
145 --> P.R.!!!!!
145

Incline Bench 4x5 (touch & go)
135 --> P.R.!!!!!
135x4
125x4+f (muscles fatigued)
115

Close-Grip Bench 4x5
95
105
105
105

Hammer-Chin Pullups 4x8 BW

Preacher Curls (Outer Grip)
40x10
40x10
40x13+f

Forearm Grip Holds 3 x (10 sec.)
-> on shrug machine
3+1/2 plates each side
4 plates each side
4+1/2 plates each side --> P.R.!!!!
(forearms slipping at end but still held on for the last second!!)

Bench

Bench (brief pause)
165 x 5
175 x 5
190 x 5 (5lb PR)
185 x 5

Band-resisted bench (purples knotted at about 8 inches and looped around a 75lb dumbbell)
145 x 5 -after this a knot came undone and we redid it with more tension
145 x 3+1fail
125 x 5

Close grip bench (brief pause)
135 x 8
155 x 5
165 x 5, 5

Close grip pullups
BW x 20, 12, 17, 12

Finished with 3 sets of incline curls and 3 sets of GHR abs

Tuesday, December 7, 2010

Bench Day 12/7/2010

Bench

185 x 5
185 x 5
195 x 5
195 x 5

Band Resisted Bench (w/ Greens)

145 x 5
145 x 5
155 x 5
145 x 5

Close Grip Bench

165 x 5
165 x 5
165 x 6
165 x 5

Close Grip Pull Ups
x21, x15, x13, x10?

Bicep Curls
3 sets

GHR abs

I miss wooden squats

Squat (unbelted)
225 x 5
245 x 5 x 3
Started way too light. 245s weren't that hard at all, which was nice

Box squat
205 x 5 x 3
215 x 5
Went extra wide stance for these, like toes touching the sides of the rack. Hard. Reminiscent of a Zercher when I rested at the bottom though.

Lunges
135 x 6 x 3

calves, cable pull through superset
windshield wipers

12/7

Front Squat:
95x3
135x3
165x3
185x3
195x3
205x3x3
215x3
195x3

RDL:
225x10x3

Triples are definitely a good range for squatting in. My PRs on front squats are 225x3 and 245x1 for reference. Also, met a possible recruit named Sean who squatted 455 to USAPL depth.

12-7-10 Bench

Bench
165 x 5 @ 8
175 x 5 @ 8
185 x 5 @ 8.5
195 x 4 + fail PR

Incline Bench
135 x 5
155 x 5 @ 8.5
165 x 4 + fail PR
155 x 5 @ 9

Close Grip Bench
155 x 5
165 x 5
175 x 4 + fail, tired from incline I guess

Pull Ups
BW x 15 x 3

Preacher Curls

Weigh In: 154 lbs

12.7.10--A day that will live in Benchfamy

Bench Press:
135x5
145x5
155x5x2 PR

Incline Bench:
115x5
135x5
135x3+f
125x5

Close Grip Bench:
135x4+f (lost my groove)
115x5
125x4+f (just plain tired by this point)

Pull Ups

Biceps, Biceps, BICEPS

Weigh In: 167 lbs

Maxwell 12/6 Squat

Squat
215x5
235x5 2 sets
245x5
Ben came out of nowhere with a belt, or I was gonna hit 235 again. Thanks, broseidon.

Box Squat
185x5
205x5
215x5 2 sets
Might've been 205x5 for 3 sets and no 215 =S

Lunges
135x5 per leg, 3 sets
The day after, my buttcheeks are very tender. Good stuff.

Abz etc

American Open Meet Recap

I competed raw at this meet, my first raw meet. I competed in the 181 lb (82.5 kg) weight class. Weighed in at exactly 82.5 kgs...which required the removal of all clothing, including underwear lol.

Squat:
402.2 lbs (182.5 kgs) 3 whites
424.2 lbs (192.5 kgs) 3 whites
440.7 lbs (200 kgs) 3 reds

Bench:
275.5 lbs (125 kgs) 3 whites
292 lbs (132.5 kgs) 3 reds
292 lbs (132.5 kgs) 3 reds

Deadlift:
501.5 lbs (227.5 kgs) 3 whites
523.5 lbs (237.5 kgs) 3 whites
540 lbs (245 kgs) 3 reds

I am pretty happy with my squat. My week off leading up to the meet I developed some inflammation in my lower back which wasn't relieved for the meet, so I was cognizant of it. Opener felt nice and strong, although I had a bit of a forward lean. My 2nd attempt was also good, although I also had a bit of a forward lean and my hips shot a bit up, so for a small portion of the lift I had to good morning the bar back into position. On my 3rd attempt I decided to descend a bit slower to try and maintain more of an upright posture but hit the hole pretty statically so the reversal was slow and took a lot out of me and didn't have enough speed or strength to finish the lift. Looking at some videos of my squats, I went WAY BELOW parallel - I mean like 3 inches below. This obviously is overkill and I will fix it but is also good in that my strength and speed out of the hole had been lacking and now is rectified. My weakness now is the portion of the lift about 2 to 3 inches above parallel.

Bench went terrible. Warm-ups felt fine, but 275 was much harder than it should have been. The lift-off guy was horrible and it was a pretty long press call but I got 275. I should have re-evaluated my 2nd attempt and did something lower but thought that the struggle with 275 was a fluke. Needless to say, it wasn't a fluke and I failed with 292 twice. I was slow off the chest and failed at about a 2-board.

Deadlift went ok. I have never felt as tired going into the deadlift as I did for this meet. All the warm-ups went fine though. 501 was a solid opener with no issues. I had meant to go for 529 for my second attempt, but mistakenly put 523 in. 523 while a little harder than 501, might be my most technically sound meet deadlift to date. I just wasn't strong enough for 540 by this time and got it about 3 to 4 inches off the ground and then my hips shot up and I was all out of position, so I just dropped it.

My plan for my next training cycle is as follows:

Squat - high box squats, pause squats, good mornings, and regular squats
Bench - pause bench, pin press, reverse band bench, overhead press
Deadlift - basically to deadlift more frequently, front squats, RDLs, and power cleans.

Squat

Squat
255 x 5
275 x 5
285 x 5 -PR, last two were grinders and high though

Band resisted squats (greens)
185 x 5
195 x 5, 5

Lunges
135 x 6
165 x 6, 6
First time doing these in a while. Already sore.

Finished with calves, foam roller transversus and some stretching,

Monday, December 6, 2010

Squat 5

Wasn't feeling too bad when this started, but my lower back was actually still obliterated from last thursday.

Squat:
405 x 5 @ 10
425 x 5 @ 10
445 x 5 @ 10

guhhhh... The first rep is always unbelievably slow due to my lower back freaking out. Each rep was so slow that these really took a lot out of me.

Band-resisted Squat:
w/ greens
275 x 5
295 x 5
315 x 5

All do-able, but not super fast.

Lunges:
135 x 6, 6
165 x 6

Completely gassed at this point.

Finished with transversus, calves, and pnf.

Squat Day 12/6/2010

Squat

315 x 5
335 x 5
345 x 5 PR
315 x 5

Band Resisted Squat

245 x 5
255 x 5
245 x 5

Lunges

185 x 8 per leg
185 x 6 per leg
185 x 6 per leg

Calves, Foam Roller Abs and PNF
Great workout. The PR didn't feel too bad. I brought my feet closer this week and it really made a difference. This whole time I've kept my equipped stance.

Squat

Squat
Worked up to
225 x 5
245 x 5 Not hard
225 x 5 x 2 sets

Held off here, fucked around with my belt positioning/depth.

Band Lightened Squat purples
275 x 5
315 x 5
335 x 5 Felt pretty quick, though the belt was digging into my hip.

Then a speedy single with 225, unbanded.

Lunges
Bar x 16
65 x 10
95 x 10

12-6-10 Squat

Squat
275 x 5 @ 8.5
295 x 5 @ 9
315 x 5 @ 9

Cleans
155 x 3
165 x 3
175 x 3
185 x 3 PR
175 x 3

Band Resisted Squats Greens
195 x 5
215 x 5

Foam Roller Transversus

5 rep Squats. Monday, 12/6/10.

Back Squat 3x5 (belted)
205
215 --> P.R.!!!
215

Box Squat 4x5 (belted)
-> box height below parallel
155
165
165
165


Power Cleans 5x3
135
135
135
135
135
(felt good, getting more explosive)

Cable Abs 3x5
100
110 --> P.R.!!!
100

Transversus Foam Roller Leg Raises 3x20

12/6

Pause Bench:
135x3
155x3
165x3
175x3
185x3
195x3
205x3

Incline:
135x5
155x5, 5

Chins + Rows + Face Pulls:
4 rounds of 5 reps each

More study break training. I tried to keep the speed of these reps high, and just nixed the sets when the speed slowed down.

12/05/2010 Squat

Squat
1x5 at 185 (75.5% max)
3x5 at 195 (79.5% max)

Box Squat (to Parallel)
1x5 at 135
3x5 at 155

Lunges
4x5 at 95

Sunday, December 5, 2010

12/5

Pause Squat:
135x3
185x3
205x3
225x3
235x3
245x3

Front Squat:
165x3, 3, 3

RDL:
165x10, 10

Basically this was a 15 minute study break to ward off any atrophy that might happen during finals week. Everything was at about a 7 on the RTS scale.

12-5-10 Bench Assistance

Horrible Day. My left shoulder started hurting during warmups for dumbbell bench so I tried seated shoulder press instead which still kinda hurt so I did chest supported rows first and then incline dumbbell which was better.

Chest Supported Row
90 x 6
115 x 6 x 3

Incline Dumbbell Bench
50's x 10
60's x 8
65's x 8
60's x 8

Tired

Saturday, December 4, 2010

Maxwell 12/3 Bench Assist

Narrow-Grip Incline Bench
165x5
175x5
175x3

Wide-Grip Seated Press
120x5
125x5
125x4

Wide-Grip Pullups
6 6 6

Dips
12 9 12

T-Bar Rows
135x10
160x10x2

Abs etc

Ryan Bench Assist 12/4/10

Close-Grip Incline Bench
175 x5
185 x5
185 x5
195 x5

Military Press
95 x8
115 x8
135 x6
135 x5

Dips
15, 15, 15, 15

Pull Ups
Seated Row x8
Per hand:
80
90
100
90

Ab Wheel

Friday, December 3, 2010

Punched right in the ego

Deadlift
395 x 1
Should've realized something was wrong considering how hard this was for my last warmup
405 x f
Failed at the knees for some reason, walked to the squat rack, leaned against it, aaaaaaaaaaaand straight up fainted on my feet. Going to put waaaaaaaaaay more carbs and food total in my diet

Good mornings
185 x 10
205 x 8
225 x 5 x 2

Stiff legged deadlift
245 x 8 x 3

Incline DB bench
60 x 5
65 x 5
70 x 5 x 2

Seated military press
95 x 8
105 x 6
115 x 5 x 2

Chest supported row
115 x 8
135 x 5 x 3

Chest ups,
BW x 8 x 4
Dips superset
BW x 10 x 4
Still trying to work on muscle ups, can't get the grip quite right.

Hanging leg raises

Bench Assisstance

12/3/10
Incline Close Grip Bench
165, 175 x 5
185 x 4

Seated Military Press
95 x 7
115 x 5, 5

T-bar Rows
135, 225, 225

Pullups superset Dips
GHR Abs

Bench Accessory. Friday, 12/3/10.

Incline Bench 4x5 (with hands just inside rings)
125
125
125
115

Shoulder Press 4x5
75
75
75
75

Dips (Bodyweight)
6 reps
6 reps
6 reps
10 reps (elbows alright)

Wide-Grip Pullups 4x6 BW

Semi-Bent Over Rows 4x5
-> all @ 115

**** (CHOSE NOT TO DO MY FOREARM HOLDS. BODY FEELING PRETTY FATIGUED. GRIP AND HAND CALLUSES FEELING INCREDIBLY WORN FROM BANDED DEADS AND STIFF-LEGS YESTERDAY) ****

Banded Deadlifts. Thursday, 12/2/10.

Band Resisted Deadlifts (purples doubled)
245x1 --> P.R.!!!!
245xfail (barely failed at top, nonetheless could not lock it out)
245x1
-> slowly improving at these. cleans are helping my explosion off floor.

Good Mornings 4x5
135
155
175 --> P.R.!!!!
175

Stiff-Leg Deadlifts 3x8
225
225
225

Banded Hamstring Curls (with green) 3x8 + long pause

Transversus Foam Roller Leg Raises 3x20

Free Motion Calf Press 3x10 (each leg)
260
260
260

Cable Abs 3x5
100
110x4 --> P.R.!!!
100
DB Bench
55 x 5,8,8 PR
60 x 5 PR

Stronger on these today.
Seated OH Press
95 x 5
115 x 5
115 x 5

Didn't feel like pushing these
Pullups
BW x 5 x 3 sets (successively worse)

superset
Dips
BW x 10,8,8

Chest Supported Row
2 plates x 5 Messy
Plate, Quarter x 5
Plate, Quarter, Ten x 5

Hyper Abs BTN
BW x 20
5 x 10
10 x 8

12/3

Standing Press:
65x3
95x3
105x3
115x3
120x3
125x3
130x3

Incline Bench:
135x3
145x3
155x3
165x3
175x3
185x3
195x3 PR

Chins + Face Pulls
T-bar Rows
Abs


Gonna use the assistance day to really up my chest/shoulder strength. Not really sure what my previous numbers were for incline, but I know that 195x3 is a PR. I liked the ramping of standing to incline as well.

Bench Assistance

Incline bench (closer grip)
155 x 5
165 x 5
175 x 5 -PR

Seated press
95 x 10
115 x 6
125 x 5

T-bar rows
180 x 8
205 x 5
225 x 5

Dips
BW x 18, 16, 16
ss'd w/ Pullups
BW x 14, 11, 11

Finished with GHR abs.

12/03/10 Bench Assist

Incline Bench (Close-Grip)
1x2 at 135
3x5 at 115

Military Press
2x8 at 75
1x8 at 95

Dips
4x12

Wide Grip Pull-Ups
4x5

Cable Rows
3x8 at 100

Its been a really hectic/busy week and I feel that the workout has suffered drastically. I plan on trying to stay on par during finals week. Inevitably, my numbers will go down over winter break (hopefully I'll be able to offset the decline slightly though) so I'll have to double my efforts when we get back so I'll be ready for February.

12-2-10 Deadlift

Deadlift
365 x 1 @ 9
385 x 1 @ 9.5 (I've tripled this before)
405 x fail couldn't break off ground
365 x 1 @ 8.5
idk why I had so much trouble with deadlift. maybe it was because I hardly got any sleep this week or because I've only deadlifted once since the beginning of November and squatted twice since then. I did manage to hit 345 x 5 2 weeks ago so I think I still have my strength, it just wasn't clicking today. I felt like a bitch. The original 365 was supposed to be a warmup.

Good Morning (no belt)
185 x 8
205 x 8
225 x 12

Stiff Legged Deadlift
225 x 8
245 x 8
265 x 8 belted

Plyos and Abs