Deadlifts

1/31/10

Deadlifts

353 x 1 (recovering back to normal strength after reading form/technique tips online)

Banded Hyper-Extensions

Abs

1/31 Training

HS Pullover: 230x10 PR
Pull-up: BWx9
BB Shrug: 365x10
Seated BB Curl: 90x8 PR

I think this exercise arrangement is the best one that I have tried in this rotation. Pretty much every part of my back was worked, and with minimal lower back stress so I can keep squatting every week. My weight has not gone up since the last weigh-in, so I need to eat a bit more.

1.30.10--Sicklift Day

GMOP
45x5
95x5
135x5
155x3
185x1
205x1x2

Hyper Extensions
BWx75

Felt like I was going to throw up, so I had to leave.

Shower
epic fail...threw up in the shower. Don't worry Luke, I cleaned it up.

I've been taking both airborne and Multi-System Nighttime cold/flu relief so I can be healthy sooner rather than later. I have two midterms this week (Thurs and Friday), and the meet on Saturday, so hopefully this is just a 24 hour (fashion) bug.

Bench Assistance

Last pre-meet training session

Standing press
105 x 5
115 x 5, 5, 4

Flat dumbbell press
60s x 10, 8, 9

Skull crushers
80 x 4
70 x 8, 6, 6+1fail

Pullups
BW x 12, 12, 10
Came back and ate, but my roommate just bought a new pullup bar and wanted to see if I could do 20:
BW x 20 (neutral grip)

1/30 Training

Floor Press: 195x8 PR
BTN Smith: 110x8 PR, 85x11 PR
Bench Ext.: 95x9

A good lifting session. Took 30 minutes from start to finish, and was quite productive. I will be doing mostly floor pressing from here on out, because that is almost exactly where my sticking point in the bench press is located.

Post-workout Meal: BEEF!

Short Squat

Squat
235 x 1 x 2
265 x 1
185 x 10

No bands so I just did a lighter set of 10 to reinforce form and had Kyle check me. 265 felt a little harder than expected, but I'm just going to attribute that to late night g-mopping.

abs

1/29 Training

Seated Calf: 135x12
Leg Curl: 170x9
Squat: 255x10 PR
V-squat: 230x20

An awesome lifting session today. My legs seem to be responding quite well to the higher rep ranges that I've been using as of late.

1.28.10--Bench Assistance

My 3 Wolves Moon t-shirt came in today. This assures me of PRs in the future.

Standing Press
45x10
65x5
85x3
95x1x3

Bench (varying grips)
warmups
95x5
135x3x2 (wide grip)
135x3 (medium grip)
135x3 (close grip)

Dips
4 sets

Basketball

Do we have a meeting time set for Saturday? As long as I am out of the gym by 4, I am good, but would prefer meeting closer to 2 rather than noon.

G-MOOOOOOOOPPPPPSSSS

GMOP

175 x 5

185 x 3

205 x 1

215 x 1

Cleans

131 x 3

141 x 3 x 2

Hyperextensions

35 x 20 x 4

abs and obliques

Deadlift

Good mornings off pins
185 x 3
195 x 3
205 x 1
225 x 1
225 x 4ish (shitty reps)
-form needs lots of work

Speed Pulls (w/ quadded minis)
134 x 5 sets of 3

Banded back raises (blue band) supersetted with banded pull throughs (green band)
4 sets of 10 on each

Banded GHR abs (purple band)
4 sets

Good Morning Off Pins (level 9) 1x2+f @185, 2x10 @135
Band Resisted Deadlift (reds) 4x3 @135 moved stance in, groin closer to bar
Band Resisted Hyper extensions (greens) 3x15 alt. w/ Band Pull Throughs (green) 3x10
Band Resisted Abs on GHR (greens) 3x8

Bench

1/28/10

Military Press

95 x 5 x 5

Band-Resisted Bench

115 x 2 x 6

Skull Crushers

70 x 8

80 x 6 x 3

Abs

1-27-10 Heavy Bench

Bench with full commands

warmups 45x10 95x8 135x5 165x2

185x1x2

205x1

I will open at 85kg (187) and go to 92.5kg(204) for second attempt. 205 felt fine and goes up consistently with full commands. I will try to hit either 95kg(209) or 97.5kg(215) for my third attempt.

Foam Roller Press

205x3

215x3

225x2+fail PR

Incline Bench

155x5 didn't touch on 2 reps

145x5x2

Cable Flyes

60x10

70x8x3

Bench

Weighed in at 181 after lifting so I should be okay for the meet. Nowadays I'm probably around 178 in the morning.

Bench (w/ F6 shirt and full commands)
205 x 1, 1 -first one came up a little uneven but second one was better
220 x 1 -paused slightly at lockout but i don't think it dipped down at all

Foam roller presses (w/ F6)
225 x 3, 3
245 x 1+1fail

Incline press
135 x 5
145 x 5
155 x 5

Cable flyes
60 x 10
70 x 7
60 x 8, 8

1.27.10--Upper Back

Had to get out quickly so I could finish my homework before last minute sorority dance...I'm sure there will be a Scott story tomorrow to report on this.

Close Grip Lat Pulls
110x10
130x8
140x8x2

Chest Supported Rows
10x10
25x10
45x10
70x8x3

Band Pull Aparts
purplesx10x3

Strength and Honor (Pinwheel) DB Curls
20sx10x3

Made it out in 45 mins...PR

Upper back

Missed yesterday and going to miss the rest of the week because of midterms, but I keep accidentally running into Kyle during my make ups so it works out.

Close-grip lat pull down

180 x 8

200 x 6 x 3

T-bar row

75kg x 6

~80kg x 6

90kg x 8 x 2

Seated BB curl

50 x 8

70 x 6

70 x 5

70 x 4

One-arm rear delt raises

35 x 8 x 3

1/27 Training

HS Pullover: 230x9
WG Lat Pulldown: 230x8 PR
T-bar Row: 175x9, 6
Seated BB Curl: 90x5

Trying to use good form and really focus on working the muscles instead of just slinging around the weights - especially on the T-bars. The pre-exhaust with the pullovers was actually very nice, and I felt like I hit my lats really well today. Also, the weight on the T-bars was the weight on the bar (not including the bar itself).

Squat

1/27/10

Squats

warm-ups 45 x 8, 95 x 5, 135 x 3, 165 x 3, 185 x 2, 205 x 1

235 x 1

265 x 1

Band-Lightened Squats

265 x 2, 2

285 x 4

Box-Jumps, Abs

1.26.10--Squat

Squat
warmups
95x5
135x3
165
175 (opener)
210 (2nd attempt)
Both felt really good.

Band Lightened Squats (purples)
175x2x2
210
Also easy.

Box (Stair) Jumps
a lot... made high stair twice

Abs
Weighted planks (25, 45, 55)

1-26-10 Upper Back

Close Grip Lat Pulldown

170x8

190x6

210x5

220x5 PR

Chest Supported Row

90x6

115x6x3

Purple Band Pull Aparts x 10 x 4 sets

Incline Curls

30's x 8 each arm

35's x 6 each arm x 2 sets

40's x 4 each arm

40's x 3 right, 2 left

Upper Back

Close grip pulldowns
220 x 8
240 x 7
250 x 5, 5

Chest supported rows
115 x 8
125 x 7, 8
135 x 6

Band pull aparts
4 sets w/ purple band

Incline curls
30s x 8
35s x 7, 5, 5

1/26 Training

Incline Bench: 165x7
BTN Smith: 105x8 PR, 85x9
Tricep Extension: 90x10

BW: 223

I'm going a little stir-crazy with all of these midterms, so I felt the need to go to the gym today. This took 30 minutes.

1.25.10--Heavy Bench

Bench Press
warmups
95x5
135x3
155x1x2 (easy... originally planning on it being my opener, maybe I should go a little lighter. Thoughts?)
170xf (this was going to be my second attempt, but I failed, despite hitting it pretty easily last week. I got it off the chest, but it came up unevenly and I was fucked)
165x1 (got it up, but it was ugly, especially the rack)
Rest should fix all these problems

3 Board Press
185x2
165x3x2

Incline Bench
105x5
115x5
135x5 with Dean assists on all of them

Shoulder Accessories-YTL/Koala Raises

1-25-10 Squat

Squat

245x1

265x1 PR new max felt pretty easy and my shoulder didn't bother me, maybe because I took ibuprofen before the workout. I think I will open at 237-243 and have a second attempt of 265-270.

BLS single purples from top, didn't feel like they took off much

295?x2

315x2

345x2

Box Jumps on second stair by rock wall

4 or 5 sets of 10-15 at about 36"

Rainbow Dragonfly Ponies 5x2

Squat

Squat (w/ Inzer Hardcore and knee wraps)
305 x 1
335 x 1 -this was really slow and I was planning to do this as my 2nd attempt but will have to lower the weight by maybe 10 pounds

Band lightened squat (purples) -straps down
345 x 2
355 x 2, 2

Finished with Box Jumps near the raquetball courts and Rainbow Dragonfly Ponies (attempts) and GHR abs

Bonch

Bench

155 x 1

155 x 1

170 x 1

175 x 1 (PR)

I think I figured it out. I wasn't staying tight and using my legs at the bottom while waiting for the press call before, because that 170 was fine today.

Board press

185 x 3 x 2

195 x 3

Incline bench

125 x 5

135 x 5

155 x 3+2 Dean

Went a little bit overboard but 135 just felt so easy

Was going to do lateral raises but my left shoulder kind of hurt so I just did YTL raises with light weight

Squat- 1x3 @205, 1x3 @215, not 210....
Squat Band Lightened (purples)- 2x2 @275, 1x2 @315, 1xf @315 (hips)
1x10 step ups
2x8 Depth Jumps
3x1 Dragon Flag Negatives

Bench

1/25/10

Bench

warm-up's 45 x 10, 95 x 6, 135 x 6, 165 x 3

185 x 1, 1

225 x 1

235 x 1

opener - 195

2nd - 235

3 Board

225 x 3 x 3

Incline Bench, Banded Pushups

1/25 Training (B2)

Alt. DB Curl: 40x9/9 PR
Seated Calf Raise: 135x10
Leg Curl: 170x8
Squat: 245x10 PR

Bodyweight: 222 PR

Today was a good day for training. Felt tired and lethargic going into it, but I set a few good PR's - especially on the squats and bodyweight. I also purchased some lactase pills at Ralph's today, so that means protein will be going to 500+ grams per day, and calories approaching 6000. ME Eating.

Also, I will be adding an extra set per body part to my "A" days, as I feel that those body parts recover much faster than my legs, and can therefore take more abuse.

1.22.10--Upper Back Assistance

After the UCLA-Wazzu game, I headed to the gym with Luke to do the upper back assistance I was supposed to do on Thursday or Friday.

Pullups
BWx.75 soooooo close, couldn't lock out.

Assisted Pullups
BW-50x8
BW-50x6
BW-50x5

DB Rows
30 (each arm)x10
45 (each arm)x10

Lat Pulls
130x6x2

1-23-10 Bench Assistance

Standing Press

95x5

105x3

115x3

Dumbbell Bench

55's x 10

65's x 9

75's x 6

Dumbbell Rows, Lat Pulldowns

My bench is retarded

Bench

135 x 3

145 x 2

155 x 1

165 x 1

Easy, but unpaused. Probably just going to open with 155, which was easy paused.

Pin press

145 x 3

155 x 3

165 x 3 x 2

Incline DB bench

50 x 6

55 x 6

60 x 6

Was going do do another set at 65 but my left shoulder started acting up so I stopped benching there. I think it was because I didn't have a spotter for pin presses, so I ended up racking and unracking myself. Shoulder was also the reason I didn't do upper back assistance today.

Machine flyes

1.22.10--Deadlift

Meeting with RD re: Hurricane Scott
10 hours of community service with RAs
1 page personal apology letter to all people affected by incident
5 page paper reflecting on my experiences and how this will impact my future
Remake posters for each room
Housing probation--another violation of rules will result in me being kicked out.
All of these requirements must be completed by Feb. 5 or I get a hold placed on me and may get kicked out.
FAIL

Deadlift
111x5
215x3
250
285
300
315 PR NEW MAX!
I didn't want to go for more, because right now I am pumped and thinking confidently for the meet. I feared that failure would psychologically fuck me over, so I didn't attempt more.
I did make some changes that really helped me. 1) I didn't shoot myself in the foot by coming in with personal problems (such as being drunk from the night before) 2) I chalked up nice and good, and the platform had a good tackiness to it, assuring no grip issues 3) Matt pointed out my stance was way too wide given my shit flexibility, which killed my leg drive. Correcting this gave me the ability to get it off the ground quickly, and I've never really had a lockout problem.

Band-resisted Deadlift (purples)
155x5
215x3x3 with full commands

GMOP
warmups
135x5
145x5
185x3
205x3

Banded Hamstring Curls
35 total

Abs in room

Deadlifting

Deadlift

384 x 1 (PR)

The PR stands for "pretty reasonable." Props to Kyle for both the belt and chalk.

Tried to use Kyle's bands; attempted octuple purples with hilarious results, so I just did

High pulls

151 x 3 x 3

Good mornings

135 x 5

155 x 5

185 x 3 x 2

Honestly, while they felt almost too easy, I got the best stretch with 135 and 155 so I might keep at that weight next time

Hamstring curls, abs superset

1-22-10 Deadlift

Deadlift with wooden center belt which was too loose and offered little

293x2

333x1

353xfail couldn't get it off ground

Stiff legged deadlift

202x8x3

Hamstring Curls supersetted with Weighted Hyperextensions 35 pound plate and then I had to go to class.

1/22 Training (A2)

Went in early today and trained with Darvin (he needed a belt). I think I slept wrong on my left shoulder last night, b/c it hurt a little and felt weak.

Bench: 195x9
BTN Smith: 105x7 PR
Floor Extension: 95x12
WG Lat Pulldown: 230x7 PR
BB Row: 180x10

A good session for one that started with shoulder pain. It held me back on the bench and extensions a little bit, but I matched PR's on both of them and will just smash them next time. The lat pulldowns are a PR, especially b/c I used really slow negatives on all of the reps. I am also assuming that the smith bar weighs ~15lbs.

FitExpo tomorrow, and Squats on Monday.

Deadlift

Deadlift (w/ Inzer Hardcore suit)

419 x fast off the ground but failed at the very top and couldn't lock it out...this left me pissed off and mentally not there for the rest of the workout

Band resisted deadlifts

one green + 111 x 3, 3

two green + 111 x failed at the top

GMOP

185 x 5 -form was not good so I dropped the weight down

155 x 5, 5

185 x 3

Standing abs

100 x 4 x 10

De Bench

Standing press

95 x 5

105 x 3

125 x 1

135 x not this week x 2

Band-resisted bench (quadded minis)

65 x 3 x 2

75 x 3 x 2

85 x 3 x 2

95 x 3 x 2

Triceps

Lady Gaga songs

0 x 0 ((reverse) PR?)

1.21.10--Speed Bench

UCLA v. Washington
Holy shit what a game! If you didn't see this, find a replay somewhere to watch me in the front row get on television like 10 times and then storm the court and make it all the way to the center. Yeah we won in epic fashion. PR

Rehydration for 10 minutes

Bench Press (varying grips)
warmups
95x5
135x3x2 (wide grip)
135x3x2 (medium grip)
135x3x2 (close grip)
135x3x2 (closer grip)
I was surprisingly quick with these weights, which is good.

Standing Press
45x5
65x5
75x3
85x1
95x1

Tricep Pulldowns
70x10
100x10x3

Deadlift 1x5 @274, 1x1 @219, 1x1 @249
Deadlift Band Resisted (one strap of green) 3x3 @111
Good Mornings off pins 2x5 @155, 2x3 @185
Dragon Flags 1x negative
Reverse sit ups 3x10

1/20 Training

The White Devil returns to the training log.

I have been training 3 times per week, because of a rather fast-paced school schedule this quarter. I am going off of an A1/B1/A2/B2 split (A is chest, shoulders, triceps, back; B is biceps, forearms, legs) doing 1 set to failure for each body part - allowing me to get in and out of the gym in a fairly short period of time while still adding muscle mass and strength. My goal is to reach a bodyweight of 240-250 by the beginning of Fall 2010.

Here was yesterday's training:

Seated Barbell Curl: 90x7
Pinwheel Curl: 40x13/13
Standing Calf Raise: 220x12
Sumo Leg Press: 520x20
V-Squat Machine: 270x17

It was a "B" day, and also the day that had nothing low back intensive. I'm finding that my lower back needs a bit more recovery time than usual, so I give it a break on one of the B days. Next training day is Friday.

Diet wise, I am trying to get in 3-4lbs of meat and .5lbs of peanuts a day, and stay consistent with that. This makes up the bulk of my caloric intake (somewhere around 5-5.5k) and protein intake (usually around 400g). The rest of my diet is fruit, fruit juice, vegetables, oats, and grits. Going to Costco tomorrow to stock up on meat.

1-20-10 Heavy Bench

Bench

185x3

195x2

205x1

210x1 slight spot

3 Board

205x3

215x3 slight help on last

205x3

210x3 slight help on last

Incline Bench

135x6

145x6

135x6 so tired after these

Machine Flyes

145x15

175x10

190x8

Upper Back

Cable Rows

200x6

220x6

240x6

250 x 6 x2

Pullups (alternating wide and neutral grips)

BW x 8 x 4

Band Pull Aparts

15x4

Barbell Curls

60 x 8 x 3

1.20.10--Upper Back

Cable Rows
100x10
130x8
150x6x4

Neutral Grip Chin Up(s)
BWx1x3 PR
4 second negativesx3

Band Pull Aparts
purplesx10x3

Incline DB Bicep Curls
20 (each arm)x10x2
20 (each arm)x8

I was really excited to get the chin up, but I still need a little more time and hard work to get the BW pull up.

I've got a basketball game tomorrow, so I will lift after the game (around 9:45ish).
Also, we are lifting on Friday instead of Saturday, because Matt and Dave and others will be at Dave's meet and I have another game on Saturday.

Bench

Bench (w/ F6)
190 x 3
200 x 3
210 x 1
220 x 1 -this felt pretty good and may be my second attempt at the meet

3-board press (w/ F6)
215 x 3
225 x 3, 3, 2+1spot

Incline press
135 x 6
145 x 5+1spot
135 x 5+1spot

Machine flyes
130 x 10
145 x 8, 8

01/19/10 Heavy Squat

Suited Squat:
warmups
455 x 3 not at parallel, worked suit in
495 x 1 Easy but approx 2 inches from depth
525 x FAIL didn't stay tight in the hole, shoulda went for another try, but was running low on time

Suited Reverse Band (greens) Squat:
495 x 3
585 x 3

Walkouts (suited):
585 x 1
635 x 1
635 x FAIL
Lost focus and immense forearm pain

done

01/18/10 Heavy Bench

Shirted Bench:
warmups
335 x 2 no touch
345 x 1 inch away, but low
355 x 1 too low
365 x 1 borderline

I am fucked for the meet and will need to take a token raw opener x 1 set

Shirted 3-board Press:
365 x fail
315 x 3
315 x 3 much easier and I lowered the bar faster (which I need to do for my full ROM bench)
325 x 3

Incline DB Press:
85s x 6 for 4 sets

Toasted...bad day 4/10

1.19.10--Squat

Making progress with Natalie, as she immediately waved to me when I passed her at the fitwell desk.

Squats
warmups
95x5
135x3
145x3
165x1
185x1 (opener)
205x1 pretty easy, I should be hitting 225 next week.
still having problems sitting back far enough, resulting in my knees really coming forward. I need to work on this some more.

Band Lightened Squat (greens)
225x3 (too light...I felt like I was doing a lot of work just to get low enough)
275x3x2
315x3

Walkouts
315x10 secondsx3

Abs
lots of different shit...my abs will still hurt tomorrow. But I need to hit the core hard as it is one of my weaknesses.

CYBEX EAGLE GLUTE MACHINE!!!
170x10 (each leg)x3

Squat

I just did what Greg did

Squat

1/19/10

Squats

195 x 3

215 x 2

235 x 1 (opener)

Band-Lightened Squats

315 x 3

345 x 3

365 x 3

Walk-Outs

365 x 3

415 x 3

445 x 3

Core Work

Cable Rows: 1x8 @120, 1x8 @170, 1x8 @160, 1x8 @150, 1x8 @140, 1x8 @150
Pull ups: fucked around with them
Band Pull Aparts (purples): 4x12
Standing Barbell Curl 3x4ish @70

1-19-10 Upper Back

Cable Rows

170x6

180x6

200x6

220x6

250 (stack) x6

Pullups

Body Weight x 15 x 3sets

Neutral Grip x 10

Band Pull Aparts

15x3

Standing Barbell Curls

80x8x3

Upper Back

Cable rows
250 x 8
260 x 7
270 x 6, 5, 5

Pull ups
2 sets of 10 wide grip
2 sets of 10 neutral grip

Band pull-aparts (using purple band on a bench)
4 sets of 8

Straight bar curls
80 x 10, 8, 7

Bench

1/19/10

Bench

185 x 3

205 x 2

215, 225, 235 x 1

3-Board Press

215 x 3

225 x 3

235 x 3

Seated Shoulder Press

55 x 5 x 2

60 x 5

1.18.10--Heavy Bench

Bench Press
warmups
95x5
135x3
145x2
155x1 (opener)
165x1
Both the 155 and 165 were really easy to get up, but I want my opener to be 155 because I want to just give it the business and get something I have 100% confidence about.

3 Board Press
185x3x4

Incline DB Press
40s (each arm) x6x4
I tried 50s but it was too heavy

Meet Goals
Bench
155 opener
170-175 2nd attempt
180-185 3rd attempt

Squat
185 opener
215 2nd attempt
225-235 3rd attempt

Deadlift
250 opener
280 2nd attempt
300 3rd attempt (May be more... depends on how I lift the next two Saturdays)

Total: 705-720

1-18-10 Squat

Squats

225x3

245x1

255x1 pretty easy, but shoulder hurt after this. Supposed to be opener. I opted not to do walk outs or band assisted since my shoulder hurt. I took 3 ibuprofen at this point

Cleans

133x6,5

143x6,5

153x3 failed twice after this so dropped weight to finish 133x2

EAGLE GLUTE MACHINE

5 sets

Leg Extensions

160x12x3

jan 18

Squat- 1x3 @205, 1x1 @215
Band Lightened Squats (greens) - 1x2 @315, 2x3 @365??
Squat Walk Outs (10 seconds)- 315, 405, 405, 405

Squat

Squat (w/ Inzer Hardcore and knee wraps)
275 x 2+fell back on the third rep
315 x 1 -felt pretty easy
345 x an inch above parallel
-the knee wraps were pretty painful but i think they helped with knee stability in the whole

Band lightened squats (greens)
405 x 3
425 x 3
445 x 2

Squat walkouts
(the bar was walked out, set on the pins about 3 inches below the hooks, then held for 10 seconds)
405 x 1
455 x 1
505 x 1 -over 500 for you Matt

Deadlift

1/17/09

Deadlifts

fail

not sure what I'm gonna do for the meet, my squat and bench feel good but deadlift does not

Bench Assistance

Standing press
105 x 5
115 x 5
125 x 4
135 x 1+1fail

Flat dumbbell press
60s x 9, 8, 8, 8

Skull crushers
70 x 10, 8, 8, 8

1.16.10--Deadlift

Deadlift
155x5
185x3
205x1
235x3

Good Mornings off Pins
warmups
95x5
135x5x3
155x5

High Pulls (explosiveness)
60x5x3
110x5x4

Banded Hamstring
4 sets

Cable Abs
4 sets

UCLA v. USC
Epic fail.

Just for shits and giggles (mentioned today because of background song)
http://www.youtube.com/watch?v=rRb0NMvR2mk

Bench Assistance

Standing Press:
185 x 3, 3, 3, 3

Foam-roller Press:
Went touch-and-go (lockout work only)

315 x 3
345 x 3
365 x 3
385 x 3
405 x 2

This was a confidence booster for the meet.

Finished with cable triceps, pull ups, and hanging leg raises.

We are training at 3pm on Monday due to holiday closing hours

Some LOLZ

http://www.youtube.com/watch?v=XQZf4ZzHT-w

1.15.10--Bench Assistance

Sorry for missing out on yesterday's benching... I was obligated to go to the Kings-Ducks game (story to come later). Luckily, there was an unofficial powerlifting make up day today, as I saw Luke, Ben, Misael, and Darvin also working out today.

Standing Press
warmups
65x5
95x4 (first lift was ugly, but subsequent 3 were good)
95x4 (first lift was ugly, but subsequent 3 were good)
105xf...too hard to get it off my chest, which was the problem with my 95 lifts too. Once I get started, I can do it easily I think.
100x2 (first lift I cheated by resting on my head... a stupid idea) PR
100xf
okay enough dicking around with the standing press.

Bench Press (working on speed and explosiveness, varying grips)
115x4x2 (wide grip)
115x4x2 (medium grip)
115x4 (close grip)
115x8 (close grip)
Not as explosive as I wanted to be. But still a good workout.

Tricep Pulldowns
80x10
100x8
110x8
110x10 PR

Lat Pulldowns
140x3
140x2
150x2
170xf
160x1 PR

1-15-10 Speed Bench

Standing Press

105x3

115x3 PR

125xfail

125x1 PR my head felt like it was gonna explode, like a super bad headache

120xfail

Bench with alternating grips, focused on speed

155x4x5

155x12

Triceps Pulldown

120x10

130x8

140x8

150(stack)x8

Lat Pulldowns

140x10

150x10

170x8

I don't know how to ME bench

But I think I have DE bench down

Standing press

95 x 3

105 x 3

125 x 1

135 x 1 (PR)

DB bench

60 x 4 x 2

65 x 4 x 2

70 x 4 x 2

75 x 3 (PR)

65 x 4

Planned on 2 sets of 4 for 75 but I was drained. Also, this is about 15 lbs off from my BB single PR so I don't know what the hell

Dips

BW x 15

BW x 12

BW x 10 x 2

Bent-over rows

95 x 8

115 x 8

125 x 8

135 x 8

ME Squat

Squat:
465 x 1
515 x 1
570 x 1
600 x 1

These were nowhere near as fast as they were last week. I'm not sure if it's the cardio or the weight loss, but it wasn't very reassuring. At least I can grind 600 up reliably...

video of the lift:


Cleans:
155 x 5
175 x 4
191? x 3
211 x 2
221 x 1

Finished with banded abs and EAGLE GLUTE MACHINE!!!!!!!

Deadlift

Deadlift
370 x 3 (PR)

Stiff-legged deadlifts
255 x 5
265 x 5
285 x 5 x 2

Cleans
131 x 4.75
131 x 4
131 x 3
141 x 2
141 x 1

Standing banded abs

Deadlift

Deadlift (w/ Inzer Hardcore suit)
389 x 3 -PR

(updated with video:)


Stiff legged deadlifts
255 x 5
265 x 5
(belt on)
285 x 5, 5

Power cleans
141 x 5
151 x 4
161 x 3
171 x 2
181 x fail -may have slightly tweaked my right shoulder on this, but it feels better now

Banded standing abs
4 sets

Got out of the gym at like 9:50...Ridiculously long but a good training session.

1-14-10 Deadlift

Deadlift

320x3 PR

Stiff Legged Deadlift (instead of GMOP to save shoulder)

181x8

201x8

221x8

231x8

Cleans

155x5 should have started lighter

151x4

161x2+fail PR

171x2 PR new max

181xfail

I felt extremely tired by the time I was cleaning. I could hit 181 on a good day.

Bench

1/14/09

Bench

used the real phenom today -- best and worst thing I've ever felt

195 x 1

205 x 2

215, 225, 235 x 1

245 x 1 (3 reds for butt off bench) PR

Skull Crushers

70 x 7

80 x 7 x 2

Upper Back

1/13/10

Pull ups

worked up to my goal of

BW + 90lbs x 2.75

Shrugs

405 x 7 x 3

455 x 6

Cable Rows

160 x 6

180 x 6

200 x 6

210 x 6

Bench

Yesterday's training:
Bench (paused using F6 shirt)
185 x 3
195 x 2
215 x 1 (+10lbs over best paused raw bench) -Pulling the shirt down before this set made it tighter across the chest which I think helped
225 x failed a few inches short of lockout

Band lightened bench (purples)
275 x fail, 245 x 1+1fail
225 x 3
235 x 3
255 x 1+1fail

Close grip pin presses
185 x 5
195 x 5
205 x 4+1fail
190 x 5

Cable flyes
50 x 10
60 x 8, 8, 7

Jan 13

Bench Press 1x3 @185, 1x3 @195**, 1x1 @205, 1xf @215
Band Lightened Bench Press 1x4 @225, 1x4 @245, 1xf @275
Bench off Pins worked up to 1x3 @225, 1x5 @205, 1x5 @185
Rope Extensions 1x15 @120, 1x4@ 150, 1x15 @100

1.13.10--Upper Back

I need people to start reminding me to really push myself on upper back day. It truly is my worst day overall because I feel like I don't push myself hard enough and I'm afraid to make progress. I really want to hit my goal of being able to do a BW pullup by the end of the school year. At this rate, I won't make it.

I am also trying to accomplish a new goal of becoming friends with all the lovely ladies working at the Wooden Center. Today I met Natalie, a cute blonde at the fitwell desk. We joked about fees for losing the dip belts. I will see if she remembers me next time... for now I can call it a warmup rep, but nothing close to my PR.

Weight Assisted Pullups
BW-64 assistance is roughly 110 pounds.
110x10
110x8
110x6
110x5x2

Cable Rows
110x10
120x8
130x8
150x5

Shrugs
225x6
275x3 + grip strengthening a.k.a "fuck that hurts my hands"
245x4x2

Bicep BB Curls
50x10
60x5
50x6
40x6

Reverse BB Bicep Curls
40x4
40x2 + grip issues due to going thumbless

Also, I will be missing tomorrows workout do to me having tickets to the Kings-Ducks game. I will be lifting probably around 11:30 to do my bench assistance.

1-13-10 Heavy Bench

Bench with press commands

185x3x2

195x1

205x1 harder than it should have been

took it lighter than I would have because I was feeling tired and my shoulder is messed up

Band Assisted Bench purple bands

275x3

265x3

275x3x2 easy

Close Grip Pin Presses pins lower than last week, much harder

225xfail

185x5

205x5

225x2 +1 neutral grip

left early to eat dinner

Failed ME Bench

Extreme Technical Difficulties today

Bench:
shirt on
315 x 2
345 x 1
370 x .99, .99

The shirt felt abnormally loose. 315 touched easily and no amount of cranking the neck seemed to make it better. Both attempts at 370 went up in stages with a slight dip (red light). I was about to go for the third attempt at 370 when I realized I had torqued the sleeves in the wrong direction. Matt helped me fix this, which made a huge difference.

315 x no touch (good)
345 x 1 (into the pins)
370 x 1
405 x fail

Much much easier. The shirt was never quite seated right, and by the 405 I was gassed. I made a huge mistake in not checking my own equipment today, which was unfortunate.

Bench off pins:
275 x 5
295 x 5
295 x 3
275 x 5

Finished with cable flyes

Jan 12

Neutral Grip Pull ups 1x4
Wide Grip Pull Ups 1x4, 2x3, 2x2, 1x1
Shrugs 1x5 @225, 1x8@315, 1x8 @335, 1x8 @365 (tried with sumo dead lift stance =better)
Cable Rows 1x10 @160, 1x8 @180, 1x10 @170
Incline DB Curl Both arms at once 2x5 @27.5, 2x3 @32.5

1.12.10--Squat

You know you're in for a good lift when Lady GaGa is the first thing you hear as you enter the Wooden Center.

Squat
warmups
95x5
135x5
165x3
185x3
205x1
215x1 NEW MAX!! Felt pretty good. This may be my opener at the meet depending on how the next 3 weeks of lifting go.

Band Assisted Squats (purples)
195x3
225x2
235x2

Squat Lockouts off Pins
205x2
225x2
235x2
245x2

Scrapped lunges because I was tired.

Abs--Transversus

Squatting without fail

Squat

235 x 3

245 x 3

265 x 1 (PR)

275 x 1 (PR)

Thanks Greg for calling me out and making me do 265 for my first single.

Band-lightened squat (purple)

245 x 3

275 x 3

295 x 2

315 x 2

High pin squat

275 x 2

275 x 2

285 x 2

295 x 2

Transverse

1-12-10 Upper Back

Wide Grip Weighted Pullups

BW+25x8

BW+45x6

BW+55x6

BW+60x6

BW+65x6

BW+90x2 PR

Shrugs

315x10x2

365x10x2

Cable Rows

180x8

190x8

200x8

Curls

Squats

1/12/10

Squats

in the inzer max dl suit, gave me nothing

255 x 3

265 x 1

275 x 1

285 x fail

Band-Lightened Squat

275 x 3

295 x 3

305 x 2

Transverse x 3 sets

01/12/10 Heavy Squat

Suited Squat:
warmups
405 x 3 (not at parallel, just working in the suit, straps down, no wraps)
455 x 2 (not at parallel, straps down, no wraps)
485 x 2 (first 1 slightly above parallel, second 1 at parallel, straps up altho loose, knees wrapped)
505 x 2 (first 1 at parallel, second 1 just below parallel, straps up, knees wrapped) - EASY (could've prob done a 3rd rep, HUGE PR

Reverse Band (purples) Squat:
365 x 3
385 x 2
385 x 2

A lot of HW so I had to bounce early.

01/11/10 Heavy Bench

Shirted Bench:
warmups
335 x 2 (no touch)
365 x passed out
365 x 1 (touched low)
365 x FAIL (good touch, couldn't drive it up)
1 set of being pissed off

Reverse Band (purples) Bench:
295 x 2 (bands were set up too far down my chest, so it they were pulling the bar out of my groove)
295 x 3 (bands re-adjusted)
305 x 3
315 x 3 (last one was a grinder)

Close-grip Pin Press:
255 x 5
275 x 4
275 x 3
265 x 4

Tired, sore, pissed off (a trifecta of personal problems) - so I called it a day.

Upper Back

Weighted pullups
45 x 6
60 x 5
70 x 5
70 x 4
90 x 1 -Luke did it so I had to try it.

Barbell shrugs
405 x 10
455 x 10
485 x 10
500 x 10 -PR

Cable rows
220 x 8
230 x 8
240 x 8
250 (stack) x 8 -I'm a big kid now.

Reverse EZ bar curls (thumbless)
80 x 9, 9, 9, 8

Bench

1/11/09

Bench

tried out the phenom shirt, it felt much tighter in the chest than the F6 but looser everywhere else

205 x 2

225 x 1

235 x 1

245 x fail

Band-Lightened Bench

purples

245 x 3

265 x 2

245 x 3

245 x 3

Close Grip Pin Press

205 x 5 x 4

205 x 10

LE Squat

Plane got in an hour early to Seattle, so I drove straight to Seattle Strength and Power to see if I could train there while people were still around. I discovered that they put up a list of people's deadlift-to-bodyweight ratio for those to train there. #1: David Jurgens w/ 633 @ 181. Way to go me, haha.

Kept it lighter / low volume today in preparation for Thursday's squat session.

Squat w/ chains:
315 + 80 in chains x 5
315 + 120 in chains x 5, 5, 5

SS-bar box squat:
off 13" box. get lowwww.
235 x 5, 5
255 x 5
285 x 5, 5

Finished with leg extensions, calf raises and ab wheel.

Failing all day err day

Bench
145 x 3
155 x 3
165 x 1
175 x f
165 felt so easy I almost wanted to try 185, but this seemed to be right when Saturday's benching caught up to me. Everything else I did today felt way harder than they did last week.

Band-lightened bench (purple)
205 x 3
215 x 3
225 x 2+Greg
225 x 3

Close-grip pin press
185 x 5 x 3
195 x 5
195 x 4+f

1.11.10--Heavy Bench

Walking into the Wooden Center, it appeared as if all the New Year's Resolution Lifters (NYRLs) agreed that 7:00 was the correct meeting time, so it took a good 25 minutes to get on our rack and start our workout, an omen of the long day to come.

Bench Press
warmups
95x5
135x3
145x3
160x1
170x1 NEW MAX!!!

Band Assisted Bench Press (purples quadded)
195x3
205x3
215x3
225x3 PR

Close Grip off Pins
185x5x3
195x4.5 (got it up..it tilted backwords and I dropped it on the pins)
195x5 PR

Looked at the clock...9:30 and two Lady GaGa songs had played while we were there. These workouts are getting too long. We need to fix this.

1-11-10 SQUNOT

Squat warmed up to 185 and my shoulder started hurting bad so I had to stop and do leg presses like a bitch. I worked up to 600 pounds for 4 or 5 reps. Doesn't matter. What matters is that my shoulder gets better so I can actually lift again. This fucking sucks I get so depressed when I'm injured. I also did leg curls, leg extensions, calf raises, hyperextensions x 130, cybex eagle glute machine and abs including rainbow dragonfly ponies. I also did box jumps at the track after and depth drops. I hurt my shoulder doing good mornings last thursday and it is holding the bar on my back that hurts it the most. If I can't heal and get in my training, competition in 4 weeks is looking like a waste of $65.

Squat

Squat (w/ Inzer Hardcore suit)
275 x 3 -straps down/depth questionable on all three reps
285 x 3 -straps up/ depth still questionable according to Clay
325 x failed halfway up -I went too deep to the point where my knees came forward and I couldn't drive it up properly.
325 x 1 -I sat back much better in the suit on this one but I'm still coming down way too slowly

Band lightened squats (greens from top of rack)
405 x 3
435 x 2
455 x 1+1fail

Leg press
320 x 8, 8

Hanging leg raises
3 x 20

Jan 11

Squat- 2x3 @185, 1x1 @205, 1x1 @215
Band-Lightened (Purple) Squats- 1xmg @315, 1x2 @315, 1x2 @345
Leg Press 3x3 @270
Dragon Flags 2x3

Bench Assistance

Standing Press:
185 x 5
205 x 1 + 1 fail (too eager)
195 x 3
185 x 3

Speed Bench:
w/ quadded minis
135 x 3 x 3
185 x 3 x 9

Skull Crusherz:
parallel grip
105 x 10
135 x 10

Then the bar broke :'(

Finished with some cable triceps and close grip lat pulls. Then a nice 45 minute walk up hill. both ways.

dec 10

Depth Drops 8x10
Upper Body Plyo 2x5

1.09.10--Deadlift

Forgot to post this yesterday.

Strolled into Wooden Center at noonish a little drunk from the night before...disastrous results.
Deadlift:
111x3
199x1
220x2+f (this is what I was hoping to hit for the heavy set of 5. Had some focus problems which I blame on the al-al-al-al-alcohol.)
Decided it was not safe for me to continue lifting while still feeling the effects of the previous night. Probably a good idea.

After drinking more water and feeling better again I continued my workout
Good Mornings Off Pins (GMOP):
95x5
135x5 (horrible form...decided to go down in weight to nail the form)
115x5
115x5
135x5 (form WAY better)

Feeling better, I really wanted to hit a set of 5 in my deadlift
Deadlift (again)
155x5 easy
180x5 easy, but tired.

banded hamstring curls, banded pull throughs, BB rolling abs

01/09/10 Deadlift

Deadlift:
warmups
405 x 5, slightly lower than I would have normally gone for but my legs were still sore from squatting so I took it easy.

Good Mornings Off Pins (GMOP):
warmups
225 x 5
255 x 5
275 x 5
295 x 5
315 x 5
325 x 5

banded hamstring curls, banded pull throughs, BB rolling abs

Deadlift

1/9/10

Deadlift

still recovering from being an idiot over break

worked up to 335 x 1

Good-Mornings Off Pins

185 x 5

225 x 5 x 2

Band-Resisted Hamstring Curls

3 sets

Banded Pull Throughs

multiple sets of my new favorite exercise ever

Bench

1/7/10

Bench

first time using any shirt (F6), probably a little loose for me

185, 205, 215 x 3

225 x 2

235 x 1 (tied raw PR pretty easily)

205 x 1 x 8 (singles)

225 x 1

Helping my bench

Overhead press

95 x 5

105 x 3

115 x 3

120 x 3

Band-resisted bench (red; normal, wide, wider grips)

65 x 3 x 3

85 x 3 x 3

95 x 3 x 3

Incline skull crushers

65 x 8

75 x 8

then the skullcrusher thing broke so
Triceps pushdowns

110 x 8

High row

180 x 8 x 3

abs

Jan 09 2010

OHP-- 1x5 @100, 3x3 @115
Speed Bench (All with Red Bands Resisting)-- 3x3 @65. 3x3 @85, 6x3 @95
Incline Skull Crushers-- Work up to 1x8 @75
Rope Triceps Extensions-- 1x8 @100, 1x4 @150, 1x2 @150
Upper Row-- 3x8 @180

Jan 07 2010
Semi-Sumo Deadlift-- 1x5 @263
Good Mornings off Pins-- 1x5 @95, 1x5 @135, 3x5 @185
Dragon Flags Negatives-- 6x1

Jan 06 2010
Bench Press. Lots of xf

DE Deadlift

Band-resisted Deadlift:
Quadded the bands to 100s and then had people stand on them.
201 + greens x 3
133 + blues x 3
201 + blues x 3
263 + blues x 3

Greens had to be each ~150 at the top. Blues were near ~280, as Clay was standing on the 100 and he was nearly lifted up. I estimate the last rep was around 730ish at the top?

Good morning off pins:
315 x 5
405 x 5
455 x 5

Pins were set a bit higher than before. I didn't realize this until too late.

Finished with banded hamstring and banded pull throughs

Deadlift

Deadlift (with Inzer squat suit)
369 x 5 -need to get used to all the tension at the bottom. I had a hard time grabbing the bar and like with all other geared work this week, my head felt like it was gonna explode at the bottom.

Good mornings off pins
185 x 5
195 x 5
225 x 5
205 x 5
-pretty bad form partially squatting up all the reps on this

3 sets of banded leg curls

3 sets of banded pull throughs

BLOODLIFT

Deadlift

359 x 5 (PR)

Last rep was a struggle to lock out but I managed to get it, though not without shedding some blood. Got a wicked nosebleed at the top, kind of looked like I got punched in the face.

Good Mornings off Pins

135 x 5

185 x 5 x 2

195 x 5

Banded hamstring curl, Banded pull through superset

1.7.10--Bench Assistance

Standing Press
55x8
65x6
75x5
85x3
95x3x2

Band Resisted Bench (purple singled)
95x3x2 (wide grip)
95x3x2 (medium grip)
95x3x2 (close grip)
105x3x2 (wide grip)
105x3x2 (medium grip)
105x3x2 (close grip)

Triceps Isolation
15x8(each arm)x2
17.5x8(each arm)

Sub-Scap Pullups
did about 3 before my hands gave out from personal problems related to yesterday's lifting.

1-7-10 Deadlift

Deadlift

243x5

263x3

295x5 PR

343x1 PR New Max had to try twice in a row, but I got it up. It was pretty shaky.

Good Mornings off Pins

95x8

135x5x2

155x5

165x5 my left shoulder started hurting during these

Banded Hamstring Curls Supersetted with Banded Pull Throughs

Weighted Incline Situps

Rainbow Dragonfly Ponies

01/07/10 Speed Bench

Shoulder Press:
155 x 5
175 x 3
175 x 3
185 x 2

Speed Bench (against doubled minis):
9 sets of 3 x 135

JM Press:
3 sets of 10 x 95

was pretty sore after all this, and because i had done upper back yesterday, i packed it in for the day.

01/06/10 Upper Back Etc.

T-Bar Rows:
5 sets x blues, reds, yellows...unsure of weight

Shrugs (on machine):
4 sets of 10 - 5 plates each side

Cable Rows:
5 x 220
5 x 230
5 x 230

Curls:
5 x 85 (preacher)
5 x 85 (preacher)
10 x 100 (cable curls)
10 x 100 (cable curls)

Squats

1/5/10

Squats

first time using any suit (used the metal squatter v-type)

I could hit depth very easily, the suit was very loose so it barely did anything

205 x 5

255 x 3

285 x 1

Band-Lightened Squats

greens

315 x 3

345 x 3

375 x 3

395 x 3

Hang Cleans

161 x 5

Power Cleans

161 x 2

151 x 3

141 x 5

141 x 5

1/6/10

Tried on the Inzer Max DL. Was in my room so no weight to test but there was definitely resistance when I went down, so I'll see if it treats me better than the metal suit.

Upper Back

1/6/10

T-Bar Rows

5 sets

Shrug Machine

4 plates each side x 7 reps x 5 sets

Cable Row

170 x 6

180 x 6

200 x 6

210 x 6 (straps)

back to back

Did some mts low row, wide grip pull ups, and regular curls (w/ 70s).

Then cardio for 45 minutes to keep dropping that weight.

Bench

Bench (paused)
Dave let me use his F6 bench shirt. It felt good but I definitely need to get better at using it.
185 x 2
195 x 3
205 x 2+1fail -I came down too low on these
205 x 2 -May have been legal but still a little low

Band assisted bench (purples)
245 x fail -I couldn't touch with the shirt on and couldn't lock it out so I took the shirt off.
205 x 3
215 x 3
225 x 2+1fail
225 x 2+1fail

Close grip pin presses
185 x 5
195 x 5
205 x 5
215 x 5
225 x 5

Lateral raises
25s x 3 x 12

Good amount of shit talking today but I think it helped us push each other. My new year's resolution is to stop getting out-benched by a bunch of underclassmen.

1.6.10--Upper Back

T-bar rows
33x10
77x8
132x6
132x5
132x5
154x5
154x5 (disputed... I think I got 5 but Matt only remembered me doing 4)

Shrug "Machine"
180x10x2
230x10x2
270x10

Cable rows
100x10
110x8x2
110x12
120x6

Preacher Curls
50x2 (too heavy for my tired biceps)
30x10
40x6
40x3

UCLA vs. Cal
great game. Epic win.

Bunch

Bench

135 x 5

145 x 3

155 x 2+fail x 2

Making up for lack of failures earlier by failing extra hard today

Band lightened bench (purple)

185 x 3

195 x 3

205 x 3

215 x 3

225 x 3

Close grip pin press

175 x 5

185 x 5

195 x 5

205 x 5

225 x 5

So my problem isn't the lockout

Lateral raises

1-6-10 Heavy Bench

Bench with full commands

175x5

185x3x2

195x2+ .5 fail

Band Assisted Bench purple bands from hole 5 or 6, took off 135 at bottom, nothing at lock out

225x3x2

235x3

245x3

255x3

Close Grip Pin Presses pins set at rack level

225x5

245x5

255?x5

265x5

275x5 PR

Lateral and Front Delt Raises

1-5-10 Upper Back, Biceps, Arm Wrestling

T-Bar Rows

187 x 5
198 x 5
209 x 5
220 x 5

Shrugs

275x10

315x10

365x10

405x5

315x12

Grip hurt bad after these

Cable Rows

140x10

150x10

200x10

Standing Barbell Curls

70x10x3

Arm Wrestling

Greg x Right Arm x Victory good match I beat Greg with my superior technique

Greg x Left Arm x Fail it was pretty even, but my arm felt like it was gonna snap so I gave up

Also I lost to a 240 pound guy, beat someone who was decently strong at my body weight right handed, and beat 2 girls at once

Bench

Bench:
275 x 3
295 x 2
305 x fail

Felt unusually sore to start. Then i realized that I bench on Sunday and today was only Tuesday, so I hadn't recovered. My training is all kinds of awesome right now.

Band-lightened Bench:
Used loose purples
285 x 5, 2 sets
295 x 5, 2 sets

These were all easy. Kept it light to avoid destroying my pecs further, which were already sore to the touch.

Seated Military Pin Presses:
185 x 5
205 x 5
225 x 3
205 x 5

Finished with front dumbbell raises and ab wheel

01/05/10 Heavy Squat

Squat:
warmups
315 x 5
345 x 3 (w/ light knee wrap)
365 x 1 FAIL (knee wraps...hit the hole well, but didn't stay tight enough and lost the weight forward. Looking back now I should have given it another shot, as its an easy weight, and would've helped my psyche to get it, but oh well.)
295 x 5

Reverse Band (greens) Squat:
435 x 3
465 x 3
485 x 3

Power Cleans:
161 x 5
161 x 5
171 x 5
171 x 5
171 x 5
These were surprisingly easy, but kept the weight low to keep it extremely explosive.

Abs:
Planks w/ 20 kg plate on my back.

11.5.10--Squats

Squat
warmups
95x5
145x5
185x2+f (got it up on my own, but lost balance and my foot moved)
205x1 NEW MAX!!!!
155x5

Band Assisted Squat (purples)
255x3
295x2.5(almost threw up on this one...face blood red. On the third one, I didn't get helped up, but I was helped from falling on my face) PR
275x3 (got a little help on the last one, but I'm still counting it)

On most of my squats I was hitting depth no problem. I was even told some times that I was going too deep, which was music to my ears considering my previous challenges hitting depth. I still need to work on keeping the weight on my heels.

Cleans
can't do 'em yet. So instead I did the Matt Buttimer pathway to cleaning like a champion by taking a 60 pound barbell and doing leg burst and shrugs 5 times, then leg burst+shrugs into the standing row 5 times for 5 sets.
Then I got ambitious and tried just working on high cleans with 75 pounds, which I did a couple times, but never really did great form. I need help going from the row to the snatch.

Abs
did some decline medicine ball work with Ben until failure for 3 sets. I really need to work on strengthening my core in the next 4 weeks.

Grip day

T-bar rows
187 x 5
198 x 5
209 x 5
220 x 4

Barbell shrugs
315 x 10

365 x 7

365 x 8
405 x 8
315 x 10

Cable rows
170 x 8
190 x 8
200 x 8
210 x 8

dem curls

Upper Back

T-bar rows
187 x 5
198 x 5
209 x 5
220 x 5

Barbell shrugs
365 x 15
405 x 10
445 x 10
455 x 10 -PR

Cable rows
200 x 8
210 x 8
220 x 8
230 x 8

Hammer curls
55 x 9
60 x 7
65 x 5
70 x 5 -bicep PR

Bench

1/4/10

Bench

195 x 5

205 x 3 x 3

Band-Lightened Bench

greens

225, 250, 275 x 3

285, 295 x 2

Close-Grip Pin Press

205 x 5 x 3

215 x 1

Squat

Squat
Dave let me try out his Inzer squat suit. I liked it.
275 x 3
315 x 1 half an inch high
315 x 1 good (+29 lbs over my best raw squat)

Band lightened squats (w/ blues)
405 x fail -didn't realized that these bands were set up about a foot lower than usual so the completely deweighted 405 felt really heavy at the top
355 x 3
355 x 2+1 fail

I felt really tired after squatting in the suit, which I guess is central nervous system fatigue.

Leg press
320 x 4 x 8

Standing abs
100 x 12
110 x 12
120 x 10, 10

Squat

Squat

225x5

235x3

255x1

Hilariously easy single. My depth problems apparently show up the most when doing reps, because the single was convincingly deep.

Band Lightened Squat (blue band)

245x3

275x3

295x3

Cleans

133x5

133x4+high pull

131x5 (hello yellow and 10)

121x5

Cable abs

01/04/10 Heavy Bench

First workout after a 2 week absence. All-in-all id give it a 7/10 but considering I was expecting a 4 or 5/10 I was happy with it.

Bench:
225 x 5
235 x 3
245 x 3
250 x 2 +1FAIL

Reverse Band (greens+purples) Bench:
325 x 3 (only used greens)
365 x 3
375 x 2+1FAIL
345 x 3
355 x 3

Close-grip Pin Press:
255 x 4
275 x 3
started getting out of the groove on each set, in turn my front delts became toast so I cut it short...weight didn't feel too heavy though.

Front/Lateral Delt Raises:
20 x 10/10
22.5 x 10/10
22.5 x 10/10

1-4-10 Squat

Squat

215x5 easy

255xfail possibly too big of a jump

245x3

255x2

Band Lightened Squat (blue band from not too high, not quadded, only helped at the bottom)

275x3

295x3

315x3

Cleans

133x5

133x5

141x5

jumped and touched rim 3 times

155x5 PR

Cable Abs

100x10

110x10x3

My squats were disappointing today. I've hit 255x3 before easy. My cleans were a big PR though.

1/4/10--Heavy Bench

It was really good to be back in the Wooden Center to lift with the powerlifting buddies for the first time this year. That, and being able to listen to three Lady GaGa songs. And the countless influx of New Years Resolutions n00bs christening Benchfest2010®.

Heavy Bench
warmups
95x5
115x5
135x3
145x3
155x3 PR

Band Assisted Bench (purples)
185x3
195x3
195x3
205x2+f PR
195x3

Close Grip Bench Off Pins
145x5
155x5
185x5
185x4+f
185x5

YTL's/Frontal Raises/Koala Raises supersetted with incline flyes
5s for the Koala Raises for each arm (wide, 45 degree, forward)x3
12s for each arm for the first set of flyes
15s for each arm for the last two sets of flyes

ME Squat/Deadlift

Squat:
suit + straps + wraps
495 x 1
525 x 1
570 x 1
600 x 1 (PR)

Depth on 600 was questionable, but I'm confident I can correct this at the meet.

Deadlift:
555 x 1
631 x 1

555 was extremely easy. 631 was not so much due to environmental difficulties.

Finished with cable abs.

Last week's workouts

I planned to get in more work last week, but was stuck in DC with no transportation and nowhere near a gym. I talked a friend into taking me to his gym, but it was $22 per visit, so I only made one.

On Wednesday
Squat:
Straps down, no wraps/sleeves

495 x 1
515 x 1
535 x 1

Did a box jumps, hyper-extensions, crunches, adductors and leg raises

On Sunday: (back in Wooden)
Bench:
275 x 3
285 x 3, 3, 3

Standing Press
185 x 4
155 x 4, 4, 4
These are harder after benching

Finished with Cable Triceps, Cable Flyes and Close-grip pull ups

1-2-10 Bench

Bench 135x10, 155x10, 155x10

Dumbbell Flyes 20's x 30

Dumbbell Pull Through's / Front Raises 20's each arm x 10 x 2

jan 02

Bench 1x12 @95, 1x6 @115, 1x4 @135, 1x2 @185, 1x1 @205

Light bench

Bench (paused)
135 x 6 sets of 3 (alternated wide, medium, and narrow grips)

Incline dumbbell press
60s x 8, 6, 6

Skull crushers
80 x 6, 6, 6 (spot on the last rep)

1-1-10 Deadlift Upper Back

Conventional Deadlift

135x10, 165x10, 180x10x2

Shrugs 180x30, 180x20

Medicine Ball Sit Ups

Bench

1/1/10

Bench

heavy-ish singles because no spotter

205 x 1

215 x 1

225 x 1, 1

Incline Bench

145 x 5 x 3

Dumbbell Bench

65 x 5

75 x 5

75 x 5

80 x 3

Overhead Tricep Press

50 x 7, 7

60 x 7, 7

Dumbbell Flyes

30 x 7 x 3