Squat

Everyone was out of it today. I personally felt really stiff probably because it was so early in the day.

Squat

255 x 5

265 x 5

275 x 5 -depth questionable on these, Kyle took a video

Band lightened squats (greens)

365 x 3

385 x 3

405 x 3, 3, 3

Box squats

135 x 8, 8, 8

Need to work on sitting back more on these. Also, I tried to roll my hands a little higher over the bar while holding it as Matt suggested and this helped prevent it from rolling up and down like it always does. I need to try this out with heavier weight to see how it feels.

Plyos (jump to a high box from squat position on a low box)

3 sets of 7-8

Ball planks

3 sets

Post-training BW: 182 lbs

5/31 ME Deadlift

Conventional Deadlift:

Suit on, straps down
385x1 (warmup)

Suit on, straps up
405x1
425x1
450x1 PR

Ransom Lifts:
115x8
135x8
155x8
165x6

Abs & Plyos

Good day today. Maxed on deadlift for the first time in many months, only to get a 20lb PR. Form pointers would be helpful however, so I linked the video. I felt really really strong off the bottom (probably b/c of the suit), but had a really hard time once it got to around knee level. At least I know I have a new sticking point now.

Edit For Dave & Vit:

ME Overtrain

Completely wiped from the highland games yesterday and being overtrained. Cut the volume intentionally. Had a nasty headache through most of this, which got to the point of nausea. awesome.

Band-lightened Squat:

w/ greens

315 x infinity @ -10

405 x 5, 8, 5, more? @ 7

Did some plyos, calf raises and ball bridges.

Volume Day 5/30/2010

Squats

335 x 5

335 x 5

335 x 5

335 x 4 ( After the 4th rep the bar started rolling down, it because extremely uncomfortable and I had to stop )

335 x 2 ( I was for sure going to fail if I kept going )

Bench

190 x 5

190 x 5

190 x 5

190 x 5

190 x 5

Perfect weight

Bent Over Rows

185 x 5

185 x 5

185 x 5

185 x 5

185 x 5

Weighted Dips

5 w/ 50 lbs

5 w/ 50 lbs

5 w/ 50 lbs

Weighted Pull Ups

5 w/ 25 lbs

5 w/ 25 lbs

5 w/ 25 lbs

Reverse Crunches

3 sets of 15

Bench

5/28/10

Bench

235 x 2, 2, 2

225 x 2

3-Board

235 x 3

225 x 3, 3, 3

Floor Press

185 x 5

205 x 5, 5, 5

Wide-Grip Lat PullDown

One Arm Row

Abs

5-29-10 Bench

Bench

195 x 2

195 x 2

200 x 2

195 x 2

I felt really tired for the first 30 minutes of lifting today. I prefer nighttime.

Foam Roller Press

205 x 3 easssy

225 x 3 x 3 PR

Floor Press

185 x 5 x 3

Wide Grip Lat Pulldown

150 x 10

160 x 10

170 x 10

180 x 6

Hammer Curls

30's x 10 per arm x 3

40's x 10 per arm

Decline Weighted Sit Ups

5.29.10--Bench Press

Bench Press:
warmups
155x2
160x2x2
165x1+f (I bounced the second rep and it got me out of my groove, but that's what I deserve for bouncing like a bitch.) PR for the 165 weight class

Foam Roller Press:
165x3
175x3x2
185x3

Floor Press:
135x5
145x5x3 (with Matt Buttimer certified elbow tuck)

Wide Grip Lat Pulls:
120x8
110x8x2

BB Bicep Curls:
40x10
50x10x2

Decline Sit Ups:
BWx12
BWx10x2

I am very interested to see how I do next week and when I max out. I can definitely get back in the 700 club. Gotta get back to my 170lb strength.

벤치

Bench

175 x 2

180 x 2 x 2

185 x 2

Foam roller bench

185 x 3

205 x 3 x 2

210 x NO CRACKING JOKES WHILE SOMEONE ELSE IS UNDER THE BAR

210 x 3

Floor press

165 x 5

175 x 5

185 x 5 x 2

lat pulldowns and curls

Korean BBQ

tongue, tripe, stomach, small intestine superset

Ice Kiss

monster ice x 1/4

ME Failure

Benching on Thursday and Squatting on Friday came back to bite me hard today.

Bench:

365 x 1 @ 9+

385 x f, f

Horrible day bench. Everything from my shoulders to my elbows hurt badly (~6 level of constant pain). I had no speed and it hurt just sitting there, let alone benching. Overtraining is awesome.

Floor Press:

135 x 20

225 x 5

255 x 5

275 x 5

Managed to muster up some ability and these went better than expected. CNS was gone completely, but 275 x 5 is actually close to a PR if not a PR.

Finished with 4 sets of wide-grip lat pull downs and some pull overs. I need to take a deloading week. Next meet prep, I also need to not do shirt work for 5 weeks in a row.

Bench Assistance

Dips

BW+45 x 5

BW+70 x 5

BW+80 x 5, 5

Shoulders kinda hurt on these. I think the dip bars closer to the power racks are a little wider than the other ones.

Floor press

165 x 5

175 x 5

185 x 5

Dumbbell rows

142 x 8

152 x 8

162 x 8

Barbell curls

80 x 10, 9, 10

Lower Back, Traps, Core, Calves. Saturday 5/29/10

Alternating Calf Press Machine 5x5
300 x 5 each leg
320 x 5 each leg
340 x 5 each leg
360 x 5 each leg
360 x 5 each leg

Standing Calf Raise Machine SHRUGS
260x5
300x8
300x8
300x8 (tough)

Banded Hyper Extensions 3x10
-> all with 1 green (singled) and with "1 Mississippi" holds
10 reps
10 reps
10 reps

Reverse Banded Hyper Extension CRUNCHES
8 reps with 1 purple (singled)
5 reps with 1 green (singled)
5 reps with 1 green (singled)
-> all with pauses
-> this exercise puts my lower back/ spine in an awkward position.

5/29 ME Bench

2-Board:
225x3
245x1
255x1 PR
265xFail

DB Shoulder Press
Pull-ups
Curls

The 2-boards went well today, but my bicep tendon is really kind of irritated. I just took the assistance stuff a bit lighter because of that. Only one more week of hard training before the finals week deload though.

Squat and Deadlift

4/26/10

Squat

285 x 1

295 x 1

305 x 1 (I hit it, would be a PR, but it was high)

Deadlift

335 x 5

345 x 5, 4

Abs

Squat, Deadlift, GMOPS

Squat:

245 x 1

260 x 1 (PR)

270 x 1 (PR)

Deadlift:

305 x 5

315 x 5

325 x 4 (failed last rep, kept bar too far away from body while bringing it up and need to work on keeping it close)

GMOPS:

165 x 10

165 x 10

165 x10

Plyos

jumping from squat position on a box

3 sets of 10

5.28.10--Squatlift

Squat:
warmups
205
215
225

Deadlift:
This is the first time I deadlifted conventionally. Pretty happy with the results.
135x5
185x5
225x3
245x2x2
275x2

Had to go to class so missed out on GMOPs and Pullthroughs.

There goes the presidency

Squat

295 x 1

315 x high school musical

315 x straight up f

Almost good morning'd the second attempt up. I think I leaned forward on that one, since the high attempt wasn't horribly hard.

Deadlift

345 x 5

355 x 5

345 x 5

Tired enough to drop down for the last set.

GMOPs

185 x 10

195 x 10

205 x 10

Pull throughs

Cable abs

Maybe I should go suited, seems to help this guy

Hittin' Switches, Ridin' 3 Wheels

Squat

295 x 1

Planned to go 310 but Scott reasoned that having 3 solid plates would be easier than having a plate, 25, 10, 5, and 2.5 because there would be less torque on the bar.

315 x 1 -PR, slowed down significantly in the middle but was able to drive it up.

300 x 1 -This was tough because I wasn't really in it mentally after the 315 squat.

I guess this brings my "spreadsheet total" to > 930. Your move Luke.

Deadlift

355 x 5, 5

Knee Wrapping

warmed up a few times

1st attempt (Dave's 550 squat) - shitty wrapping

2nd attempt (600) - less shitty wrapping

3rd attempt (625) - slightly less shitty wrapping, but I'll call it a PR since it was a PR squat for Dave.

Plyos - jumping from squat position on a box

4 sets of 10

Kneeling abs

3 sets at 97.5

ME Squat

Squat:

495 x 1

550 x 1 @ 10

600 x 1 @ 10

Pause Squat:

625 x 1 @ 10+ (+25 PR)

Almost bit it on 495 by coming into the racks. I was on my toes for the entire lift.

550 felt rough and heavy.

I had Vit crank the knee wraps down for 600, which felt better.

625 was like a pause squat. Slow down, then I forgot to move. I must have tweaked the suit slightly because I got it to pop at just the right time and then the weight was no problem. I am really bad at getting any speed when the weight gets heavy, which is very frustrating.

Cleans:

135 x 5

185 x 5, 5, 5

These felt great today. Much faster than last week and no back pain

Pull Throughs:

stack x 4 sets

Finished with cable abs. No pain there either, which hasn't happened in months.

Kind of a workout

squat:

365x1

405x1

455x1

deadlift(I didn't want to do much here because I had no belt):

455x2x2

495x1

went straight to abs because I wasn't feeling to great

Thursday Heavy 5/27/2010

Squat

350 x 3

2nd rep was a grinder, 3rd rep I had more power coming out of the hole.

Bench

195 x 3

Conventional Dead Lift

415 x 3

This really worked my lower back. I’m starting to get used to conventional again.

Weighted pull ups w/ 35 x 3

My pull ups have improved. Woo !

Bench was kind of a bitch. My shoulder bothered me a little from volume day on Sunday. I left the gym feeling like an old man after doing those deadlifts.

Tuesday Recovery 5/25/2010

Squat

295 x 3

295 x 3

295 x 3

Bench

165 x 3

165 x 3

165 x 3

BBRow

160 x 3

160 x 3

160 x 3

Decline situps

I was sore as a mofo. Those weighted dips killed my shoulder. Hopefully I’ll be good to go by Thursday.

RE Bench

Make-up workout for missing last night.

Bench:

275 x 3

285 x 3

295 x 3

285 x 3

275 x 3, 3

These did not feel so awesome today. I'm not sure if I'm just tired or overtrained or weak. Past workouts have seemed better.

Incline Bench:

225 x 5

245 x 5

265 x 2.9 + .1f

Allllmost got the last 265 but the spotter helped.

Dips:

four sets of bw til failure

Cut the accessory work since I have to bench again on Saturday

5-27-10 Squatlift

Squat

315 x 1 this was actually a warmup

335 x 1 PR New Max

345 x 1 PR New Max apparently I hit depth by 1mm

I stopped at 2 sets of 1 because the 345 was pretty tiring. It wasn't too hard, but I was feeling tired today due to feeling sick and not eating before lifting. Also my knee was hurting. My hips hurt a little after my heavy lifts. This 15 pound PR brings my total to 930, that's right Vit.

Deadlift

315 x 5

325 x 5 PR

335 x 5 PR

GMOPs at pin 11 which is lower and so much worse

135 x 10 x 3

Banded Pull Throughs

Abs

Machine Squats and Lower Body. Thursday 5/27/10

V-Squats 3x5
2 plates on each side
2 plates on each side
2 plates on each side

Belted Squats 3x5
2 plates
2 plates
2 plates

Hip Abduction Machine 4x8
145
160
160
160

Hip Adduction Machine 4x8
250
265
265
265

"Knee Drivers" on Multi-Hip Machine 3x8
40x8 for each leg
40x8 for each leg
40x8 for each leg

5/27/10 Squat/Deadlift

Squat
105 x 2
125 x 1
135 x FAIL
135 x EVEN BIGGER FAIL

Deadlift
135 x 5
135 x 5
135 x 5

GmoP
65 x 10
65 x 10
65 x 10

5/27 Box Squat

Box Squat (16", Briefs, Straight Weight):
225x2x2
245x2x6
265x2x2

Good Mornings (Wide Stance):
185x5
205x5
225x5

Strong Band Abs

Box Squats felt pretty strong and explosive today. I'm going to start really trying to push the limits on these to see how much I can improve my squat.

After the squats though, I was pretty tired, and my assistance work suffered a little.

5-26-10 Bench

Bench

185 x 3 x 2

190 x 3 x 2

195 x 3 hard last rep was a grinder, everything felt easy until this set

185 x 3

Incline Bench

135 x 5

145 x 5

155 x 3

165 x 2 + spot a little above chest

Incline felt stronger today

Dips

BW + 35 x 10 x 2

BW + 55

Machine Flyes

60 x 10

70 x 8 x 2

Weigh In: 154.5 lbs

bench 5/26/10

bench press:

275x3

315x3x3

315x2

305x3

foam press(did not know this wasnt part of the workout *cough vit)

335x3x2

incline:

225x5

245x4

255x3

245x3

flies:

irofooenig

5.26.10--Bench

Bench Press:
warmups
145x3x2
150x3x2
155x3
155x2+f (oddly enough, sticking point not right on the chest but rather 2" off)

Incline Bench:
115x5x2
125x3
135x3 PR

Triceps Extension:
12x10x3xeach arm

Cable Flyes:
50x8
45x8x
40x10

Wednesday Weigh In:
159 lbs (+.5lbs from last week)
Weight not returning as fast as I would like. However, strength is starting to make a return, so it's hard for me to complain. 155x3 at 159 lbs is a pretty good sign of that.

05/26/10 Bench

On Tuesday night I bought a 2-liter of soda to try and stretch out my shirt sleeves. It was able to stretch them out a bit. But when I got into the shirt they sleeves were still a bit low on my arm. When trying to seat the shirt better with 315 and 345 it caused more pain in my right biceps brachii tendon. So I just tried to push the bottom edge of both sleeves up farther on my arm to alleviate the tendon pain. This didn’t move the entire sleeve at all but prevented the lower portion from engaging my tendon and torquing it. So the rest of the workout went much better and with far less pain. Also big gains in incline. I think my previous troubles were because of the fact I hadn’t done it much before and my body needed to get readjusted to it again.

Shirted Bench off Foam Roller:
315 x 2 (no foam roller, far from chest, good amount of tendon pain)
345 x 2 (same deal as 315)
365 x 2 @8 (with foam roller and sleeve adjusted…much better)
385 x 2 @9
405 x 2 x 2 @10 (both 2nd reps were never really in doubt but if I went for a 3rd rep I am not sure I would have gotten it)

Incline:
175 x 5 @8
175 x 5 @8
185 x 3 @8
195 x 3 @8.5
205 x 3 @9

Floor Press:
225 x 5 x 2 @8
235 x 3 @8.5
245 x 3 @9.5
255 x 2 @10

Finished with some somewhat light cable tricep extensions super-setted with cable curls.

05/25/10 Upper Back

DB Shoulder Press
60 x8 @7
65 x8 @7
70 x6 @8
75 x6 @9
80 x5 @9

Bent Over Rows:
135 x 8 @7
185 x 8 @7
225 x 8 x 2 @8

Shrugs:
315 x 8 @7
365 x 8 x 3 @8

05/24/10 Squat

A pretty poor workout. Plan was for heavy triples and I was hoping to work up to a couple sets at 365. But I knew when 315 and 335 were as tough as they were it wasn’t going to happen. My hips were just weak and so my explosiveness out of the hole (which isn’t that explosive on a good day) was affected and made everything a lot harder than it should have been. So I ended up scrapping it. The reverse band box (bench) squats went well though as they were slightly higher than parallel I could circumvent my hips a bit and still get some weight on my back.

Squat:
315 x 3 @9
335 x 3 x 2 @10

Reverse Band (green) Box (off bench) Squats:
365 x3 @7
405 x3 @7
455 x3 @8
475 x3 @9
495 x3 x2 @10

Finished with some eagle glute machine and some raised mountain climbers (on physioball).

05/22/10 Bench

Was going to do a shirted bench but it just wasn’t fitting me the right way (my tricpes have grown a little so its making the sleeves a lot tighter) and when I tried working it in with 315 my right sleeve was pulling on my distal biceps brachii tendon, which caused a bit of pain. So I scrapped the workout in the hopes of doing it on Sunday. Come Sunday though I decided it was best to just lay off of it and do the shirt work this coming Wednesday.

05/20/10 Squat/DL

This was a long session due to general busyness within the gym and some bumper plate issues. So it limited the volume of the session. But what was completed made me feel great with where my suited squat and DL are going. Purposely held back a little in the squat (as in not going for more singles at heavier weight) to have something to build off of for the weeks to come.

Suited Squat:
405 x 3 @8
455 x 2 @8.5
475 x 1 @8.5 (with knee wraps)
495 x 1 @9 (with knee wraps)

Sumo DL off blocks (~2” below knee):
465 x 3 @8.5 (bumpers are too thick which made the weight distribution really funky)
485 x 1 @9 (was going for 3 but again the bumper issue cause some problems)
515 x1 @9 (switched to regular plated and due to time just went for singles)
535 x 1 @10 PR

05/19/10 Bench

This was a better raw day than I have had recently.

Bench:
225 x 4 @8
235 x 4 @ 8.5
235 x 4 @9
245 x 4 @10
245 x 3 @10
225 x 4 @8

Incline:
175 x 4 x 2 @8
175 x 4 x 2 @9

JM Press:
135 x 8 @7
155 x 8 @7.5
165 x 6 @8
175 x 6 x 2 @9

Finished with some cable crossovers.

Bench

5/26/10

Bench

225 x 3, 3

215 x 3, 3

210 x 3

Incline Bench

155 x 5, 5

175 x 3, 3

Dips

+25lbs x 8, 12

+45lbs x 8, 10

+BW x 18

Band-Resisted Push Ups purples

Traps and Triceps? - Wednesday 5/26/10

V-Squat SHRUGS 3x8
8 reps with 4 plates on each side at "5 Mississippi" holds
8 reps with 4 plates on each side at "5 Mississippi" holds
8 reps with 4 plates on each side at "5 Mississippi" holds

Tricep Pushdowns/Pullaparts 3x50
10lbs x 50 reps
10lbs x 50 reps
10lbs x 50 reps
-> all slow and controlled

Squat Machine SHRUGS 4x12
220x12
300x12
400x12
400x12

Bench/Upper Back

Good training session today. Hit some PRs and also saw Matt play with some big weights.

Bench (brief pause)

175 x 3

185 x 3, 3

190 x 3 -PR, last rep was slow so I dropped back down

185 x 3, 3 -last rep of last set was veeeerry slow and the bar barely stayed in motion

Foam roller bench

195 x 3

205 x 3

215 x 3 -PR

225 x 2+1fail

Lat pulldowns

240 x 8

250 x 5

260 x 5

270 x 5

Barbell shrugs (w/ straps)

315 x 20

405 x 15, 15

455 x 10 -probably should've stuck with 405, form was shitty on this set

Benches

Bench

165 x 3

170 x 3

175 x 3 x 2

185 x 2+f (pretty sure PR)

175 x 3

Originally was going for 175 across but Patrick told me to replace the tens with quarters and I followed. For the best since I think if I had kept myself at 175 I'd plateau there.

Incline bench

135 x 5

145 x 5

155 x 3

165 x 3 (PR)

Sup Luke

Dips

BW + 10 x 12

BW + 25 x 12

BW + 35 x 12

BW + 45 x 11

Cable seated flyes

Squat, cleans, lunges

Squat:

195 x 5

205 x 5

215 x 5

225 x 5 (PR)

235 x 5 (PR)

Cleans:

95 x 3

105 x 3

115 x 3

Lunges:

105 x 8

115 x 8

125 x 8 (PR)

ME PULL UP

Close-grip pull ups:

bw x 6, 10

bw + 45 x 6

bw + 70 x 6

bw + 90 x 5

Because I am fatter than Luke, I am better than him at weighted pull ups.

Bent-over rows:

135 x 20

155 x 20

185 x 12, 20

Kept these light to avoid messing with my back

Shrugs:

315 x 8, 8, 10, 12?

Around the 8 rep range, my back starts feeling like its cramping. It's not painful, but I don't think it's worth it to be risky.

Finished with ball leg raises

Squat

Squat

245 x 5

255 x 5

265 x 5

275 x 5 -PR, last one was good morningish but Scott said they were all to depth so who cares? :)

255 x 5 -Scott took a video of this one. I wanted to see how this narrow stance squatting compares to my old form.

Power cleans

145 x 3

155 x 3

165 x 3

These all felt pretty fast. 195 is my PR. Might need to try 200 again soon.

Lunges

145 x 8 per leg

155 x 8

165 x 8 -PR

Standing abs

110 x 12

120 x 10, 10

5-25-10 Upper Back

Neutral Grip Pull Ups

BW + 45 x 8

BW + 90 x 5 x 3 PR

Bent Over Rows

135 x 8

165 x 8

135 x 10

155 x 8

Shrugs

315 x 10

365 x 5

365 x 10

315 x 10

Yoga ball abs where Dave and Kyle threw yoga balls at me and I fell off my ball

5.25.10--Squat Salomon

Squat:
warmups
175x5
185x5
175x5x3

Cleans:
95x3
115x2+f
115x3

Lunges:
45x5xeach leg
75x5xeach legx2

Cable Abs:
70x10
80x10x2

Long days

Squat day

Squat

245 x 5

255 x 5 x 2

265 x 5 x 2

Kept it suboptimal this week to make sure I don't fail and mess with recovery like last week. 265 felt fine though.

Band-lightened box squats (green)

365 x 3

405 x 3 x 2

Lunges

135 x 8 x 3

Step-up lunge jumps off box, box squat jumps, bridges circuit I guess

Upper back day

Nothing cool except

Pull ups (neutral grip)

BW+45 x 3 x 2

Lower Back & Core. Tuesday 5/25/10.

Banded Hyper Extensions
5 reps with 1 blue (singled)
4 good, full reps with 1 blue (singled)
5 good, full reps with 1 blue (singled)

Reverse Hyper Extensions
25lbs x 8
35lbs x 8
45lbs x 8
50lbs x 8 (tough)

Banded Good Mornings (no weight)
-> all with 1 blue (singled) and pauses. felt good.
10 reps
10 reps
10 reps

Aerobics Ball Core Leg Raises
8 reps
8 reps
8 reps
-> all going slow and controlled with pauses

**** SOME STRETCHING AFTER ****

5/25 Accessory

Reverse Grip Bench:
185x6, 6, 8 PR

JM Press:
115x8
135x8, 8, 8

D-Bag Rows
BB Shrugs
Biceps

Reverse grip PR today. Bicep tendon in the left arm is still a little inflamed, but it only gives me crap when I do rows or something of that sort.

Lower Body. Monday. 5/24/10

Leg Press 5x5
3 plates each side
3 plates + 25lbs on each side
3 plates + 25lbs on each side
4 plates each side
4 plates each side

Belted Squats 5x5
2 plates
2 plates
2 plates
2 plates
2 plates

Seated Hamstring Leg Curls 3x8
130lbs
130lbs
130lbs

Seated Quad Leg Extensions 3x12
85lbs
100lbs
115lbs
-> real explosive.

Box Squat Jumps 3x5
5 reps
5 reps
5 reps

Step-Up Lunge Jumps 3x6 each leg
6 reps each leg
6 reps each leg
6 reps each leg
-> focusing on driving the lead knee upward.

**** SOME STRETCHING AFTER ****

5/25/10 Squat

Squats
65 x 5
75 x 5
85 x 5
95 x 5 x 2

Band-lightened Squats
165 x 3
165 x 3
165 x 3

Lunges
3 sets of 4

5-24-10 Squat

Squat

275 x 5

285 x 5 x 2

295 x 5 x 2

I was having minor depth problems today. Several of my squats were at parallel or a tiny bit high, but most were good I think. When I get tired I don't like to go as low.

Band Lightened Squat

Purples

345 x 3

365 x 3 x 2 PR

Ransom Lifts (Zercher Lunges)

95 x 12

Lunges

135 x 12

155 x 12

Box Squat Jumps supersetted with

Step up Lunge Jumps off Box

3 sets each

Squat

5/24/10

Squats

225 x 5

235 x 5, 5

245 x 5, 5

Band-Lightened Squats Greens

285 x 5

295 x 5

305 x 5

Lunges

135 x 7, 7, 7

Plyos -- Box Jumps, Lunge Jumps

RE Squat

Starting to cut the volume back a bit

Squat:

405 x 3 @ 9

435 x 3 @ 10

445 x 3 @ 9

455 x 3 @ 9+

405 x 3 @ 8

Band-lightened box squat:

I wanted to work on explosion more, but the band-resisted kills my back.

455 x 3

495 x 4, 4

These were probably a bit too light, but felt great for some speed work

Lunges:

185 x 6, 6

225 x 6

Hips have really been bothering me this last week. I almost skipped these due to pain, but it lessened

Finished with plyometrics and bridges. I'm really enjoying the ploymetic work.

5/24 ME Squat

Squat:
+34 Hardcore, straps down
275x3
+straps up
315x1
335x1
355x1
365x1 (50lb PR!)

Ransom Lift:
115x8
135x8, 8, 8

Abs

Decided to give the squat suit a whirl today and was awesomely suprised. The suit felt nice and snug, which lent itself to massive PR's.

After the squats, I wanted to do lunges, and decided to get a little weird with it. So I did Zercher-style lunges (bar in the elbows). Dave thought this was so frickin crazy that he christened it the "Ransom Lift".

Edit: Videos are now posted online.

standing press, dips, dumbbell rows

Standing press

85 x 5

95 x 3

100 x 1

Dips
BW+45 x 10, 10, 10

Dumbbell rows

(straps) 80 x 10

(no straps) 80 x 15

ME Bench

Bench:

365 x 1 @ 9

385 x 1 (fast) @ 9

405 x 1, f, 1 @ 10

Tried to go a bit faster on the descent for the second 405 single; right wrist wrap popped off at the bottom and I lost my arch. fun. The re-do rep went fine, but I still want them faster. I am ordering new wrist wraps now that both of them are popping off at random.

3-board:

405 x 3

415 x 1 @ 9

425 x 1 @ 10

435 x 1 @ 9+

Cranked the shirt down on the 435 and it felt great. I need to try cranking it for realz next week to see if I can touch cleanly.

Floor Press:

225 x 8, 8, 8 @ 8

Went light to get some lock-out area volume in

Finished with some pull ups and free motion rows for the upper back

5-23-10 Bench

Bench

185 x 3

195 x 3 PR, hard

185 x 3

2 Board

205 x 3 hard

195 x 3 easy, miscommunication caused this to be 3 reps instead of 4

195 x 4 hard had help on last rep

195 x 4 not as hard

Floor Press

175 x 5

185 x 5 x 3

Wide Grip Pull Ups

BW x 10, 15, 15, 15

Volume 5/23/2010

Squat

330 x 5

330 x 5

330 x 5

330 x 5

330 x 5

I didn't get this last week but I sure as hell got it this time. Moving onto 335 5x5 next sunday.

Bench

195 x 5 w/ help

Had to deload to 185. Felt really heavy for some reason.

185 x 5

185 x 5

185 x 5

185 x 5

185 x 5

w/ slight pauses and only flared my shoulders out in 2 of the 25 reps.

Barbell Rows

180 x 5

180 x 5

180 x 5

180 x 5

180 x 5

Weighted Dips

5 x BW +45lbs

5 x BW +45lbs

5 x BW +45lbs

Weighted Pull-Ups

5 x BW + 25lbs

5 x BW + 25lbs

4 x BW + 25lbs; I won't count the last one.

Reverse Crunches

3 x 15

Lower Back, Traps, Calves, & Core. Saturday 5/22/10

Reverse Hyper Extensions (Courtyard) 7x5
25x5
35x5
45x5
55x5
60x5
60x5
60x5

V-Squat SHRUGS!! 5x5
-> all with "1 Mississippi" pauses on each rep
4 plates on each side x 5
4 plates + 25lbs on each side x 5
4 plates + 25lbs on each side x 5
4 plates + 25lbs on each side x 5
4 plates + 25lbs on each side x 5

Banded Good Mornings (no weight) 6x10
1 blue (singled) x10
1 blue (singled) + 1 purple (singled) x10
1 blue (singled) + 1 purple (singled) x10
1 blue (singled) + 1 purple (singled) x10
1 blue (singled) + 1 purple (singled) x10
1 blue (singled) + 1 purple (singled) x10

Seated Calf Raises 4x5
-> all reps with pauses
2 plates x 5
2 plates + 25lbs x 5
2 plates + 25lbs x 5
2 plates + 25lbs x 5 (tough)

Banded Tricep Pushdowns 3x20
20 reps with 1 red (singled)
20 reps with 1 red (singled)
20 reps with 1 red (singled)
-> all with palms facing down
-> just to get some blood flow through the elbows (not intense resistance but significant enough)

Banded Standing Transversus Holds
-> all with 1 purple (doubled) over lat pull down
6 reps with pauses
5 reps with "5 Mississippi" holds (super tough)
5 reps with "5 Mississippi" holds (could barely make it through!!)

Friday 5/21/2010 Intensity; Heavy Singles

Squat

395 x 1 PR

I didn’t get 5x5 for volume on Monday at 330. So, I decided to max out at 395 instead of 405.

OH

145 x 1

Wanted to do 150... just didn’t happen.

Deadlift

450 x 1 PR for conventional

Only 5 lbs away from my sumo PR. Again, I wanted to go sumo but theres a weird pain in my inner left thigh when I do anything sumo. I think I might just stick with conventional. I noticed I go a little wider on my squats now. Maybe that has something to do with.

5.22.10-Bench Press

So I arrive to the Wooden Center at 2:06PM. I attempt to open the door, but no dice as there was a True Blue Celebration in the facility. I was about to walk back to my room because "I am fed up with this world," but I was told the gym is still open and I just need to use the super secret side entrance. Jae told me he would go to the 2:00 lifting, but he never showed up so I hope he didn't think it was closed and just left dejected.

Bench Press:
warmups
145x3
150x3
155x3

With only me and Greg there, 2-Board was interesting as we had to collect strangers to either spot or hold the board, and the strangers were having difficulty with this in any event.
2-Board:
165x4x3
165x3+f

Pause Bench (3 second pause):
135x2+f
125x3x2

Pull ups
Supine Rows
Abs

Bench

5/22/10

Bench

225 x 3, 3, 3

2-Board

225 x 4, 4

235 x 4

Floor Press

195 x 5, 5, 5

205 x 5

Supine Row, Pull Ups, Abs

5/22 ME Bench

Manpon Press:
225x3
245x3 PR?
255x1
275x1
285x1 PR

"JM" Press:
95x8
115x10
135x10

Pullups
Vsquat Shrugs
Hammer Curls
Light Extensions (Prehab)

Not too shabby. Got some strong manpon PR's today. I tried to help Matt with his Katana today, but was unsuccessful in helping him get the shirt seated just right (problematic sleeves).

Tried doing some JM presses today. I found a grrove that felt pretty good - but it may not be the exact same movement as a JM (hence the "").

Also, unrelated to training, this website is ridiculous.

Bench Assistance

Standing press
115 x 5
125 x 5
135 x 2+1 fail
135 x 3

Dips
BW+45 x 10, 10, 10

Dumbbell rows (no straps)
120 x 15
120 x 20 -last few reps were tough

Squat and deadlift sandwiched between two pieces of bench

Two days ago

Bench

170 x 4 x 2

175 x 4

175 x 3 + f

175 x 4

165 x 4

Incline bench

135 x 5 x 4

Dips

BW + 25 x 10 x 4

Cable flyes

One day ago

Squat

275 x 1

285 x 1

295 x 1

Deadlift

375 x 3 x 2

405 x 1

GMOPs

225 x 5

235 x 5

245 x 5

Cable pull throughs

stack x 12 x 4

Ab bridges

Zero days ago

Bench

175 x 3

175 x 3

165 x 3

Spotter kept giving slight touches to the 175 but just as well since they were heavy as shit.

Pause bench (closest I could mentally approximate to 3 count while under the bar)

140 x 3

145 x 3 x 2

150 x 3

Dumbbell bench

65 x 4 x 4

Cable row

190 x 8

200 x 8

210 x 8

220 x 8

Incline curls and a little bit of abs

Another good day

Cleaned 140 today twice, missed the jerk both times. That's a 3 or 4 kg pr in the clean and the jerk was pretty close on the first one. This program is pretty brutal but my lifts keep going up so I'm not going to complain.

In other news, I squatted 365 for 4x4 today.

Squat, deadlift, GMOPS

Squat:

235 x 1

245 x 1 (PR)

255 x 1 (PR)

Deadlift:

305 x 3

315 x 3 (PR)

355 x 1 (PR)

GMOPS:

185 x 5

195 x 5

205 x 5

Video Game Healthcare

Brought to you by CollegeHumor

Squat and Leg Machines, Lower Body, & Traps. Thursday, 5/20/10

**** BEFORE WORKOUT, I PUT ICYHOT ON BOTH ELBOWS ****

V-Squat (Plated) Machine 3x1
2 plates on each side x 1 rep (single)
2 plates + 10lbs on each side x 1 rep (single)
2 plates + 20lbs on each side x 1 rep (single)
-> all sets going all the way down and back up (no bounce off the bottom, if anything a slight pause)

Belted Squats 3x3
2 plates on chain x 3 reps
2 plates + 10lbs on chain x 3 reps
2 plates + 10lbs on chain x 3 reps

Barbell Glute Thrusts 4x5
185x5
225x5 -> P.R.!! (although I've never done these before haha).
225x5
225x5 (tough)

Hamstring (standing) Leg Curl Machine 4x8
60lbs x 8 for each leg
60lbs x 8 for each leg
60lbs x 8 for each leg
60lbs x 8 for each leg

Hyperextensions 3x20
20 reps bodyweight
20 reps bodyweight
20 reps bodyweight

Standing Calf Raises
140x8
140x8
140x8
-> starting with heels all the way down

Standing Calf Raise Machine SHRUGS 5x8
140x8
200x8
220x8 with 1 second pauses
240x8 with 1 second pauses
260x8 with 1 second pauses
-> NEW EXERCISE!! ELBOWLESS WAY TO WORK TRAPS!!

Banded Hyperextensions 3x10
-> all with 1 purple (singled) and looped around a 25lb plate to slightly increase tension
10 reps
10 reps
10 reps

Box Jumps 3x10
-> all onto tall box
10 reps
10 reps
10 reps

Incline Sit-UPs
-> all bodyweight with arms fully extended (to simulate holding weight)
15 reps slow
9 reps slow and controlled with negatives on the way down
7 reps slow and controlled with negatives on the way down

**** STRETCHED AFTER ****

--->>> ELBOWS FEEL OK!!!

Squat/Deadlift

Squat

285 x 1

295 x 1

305 x 1 -depth questionable but Kyle said 2 whites so I'll call it a PR.

315 x hopefully coming soon to a theatre near you...

Deadlift

375 x 3, 3 -first set was kinda tough but I got slapped up for the second set which helped

405 x 1 -lockout felt slow but Matt said it looked just like 375

GMOPs

205 x 5, 5, 5 -didn't push these because I was pretty fried from squats and deads

5.20.10--Squatlift

I know I was supposed to do 3 singles, but I really didn't know where my strength was at so I kinda warmed up too much/other problems.

Squat:
warmups
165
185
205x1x3

New strategy on deadlift. Use proper form at light weight so I do not injure my back.
Deadlift:
135x5
185x3
225x3
245x3
275xf (couldn't get it off the ground unless I reverted to shitty form)
255-reverted to shitty form :(

GMOP:
135x8
145x5
165x5
185x5

Cable Pullthroughs:
110x10
140x10
150x10

Abs:
1 set bridges
2 sets medicine ball incline

5-20-10 Squat and Deadlift

Squat

325 x 1 x 3

I wanted to go up to 335 and 345, but I was having some trouble and Dave told me not to. I was having speed and balance issues, but the weight did not feel too heavy.

Deadlift

335 x 3

355 x 3 PR, NEW MAX

375 x 1 PR, NEW MAX!!

hand bruised and hurt during these

It was great to hit a new max on deadlift. 375 didn't even feel too hard. This brings my total up to 915 and accomplishes my goal of 375 although it is no longer 2.5 times body weight, at least not at the end of the day.

GMOP

225 x 5 x 2

235 x 5

245 x 5

Cable Pull Throughs

150 x 12 x 3

Ball Bridges

3 sets of 20

5/20 Box Squat

Box Squat (16", Briefs):
225x2x5
235x2x3
255x2
275x2

Good Mornings:
135x5
165x5
185x5
205x5, 5

Glute Thrusts
Abs

Good stuff today. Squats started off slow, but got faster as the sets went on. Did my 2 heavier doubles today, and 275 actually went up much much faster than 255 did.

Also, did good mornings for the first time since god knows when. They felt good so long as my abs and hamstrings took the brunt of the strain. Going to be doing these more in the future.

ME Squat

Squat:

straps up + loose knee wraps

495 x 2

550 x 1 @ 8

575 x 1 @ 9

600 x 1 @ 9+ (ties PR)

Not too bad. I'm not able to hit the hole as hard as I want with the straps up yet. Granted, this is my first week using them, but I'd like to see more speed. 600 felt decent and was definitely below depth, which was nice. I'll see how it goes next week when I go up.

Cleans

135 x 5

185 x 5, 5

No pain = success. Not my best clean day, but it felt good to pull something off the floor with no belt and no pain. Since box squats still kill my back, I'm going to have to rely on these and plyos for speed work until the meet.

Pause Squat:

315 x 3, 3, 3 @ 3 sec

Easy. Tried to get some pop at the top to work on my acceleration. I felt a little faster this today than normal.

Finished with 4 sets of ab wheel.

Wednesday Recovery 5/19/2010

Front Squats

230 x 3

230 x 3

230 x 3

Bench

185 x 3

185 x 3

185 x 5

Barbell Rows

150 x 3

155 x 3

155 x 3

Finished up with 3 sets of reverse crunches

5.19.10--BENCH

Strolled into the Wooden Center late, but still earlier than Barzan.

Bench Press:
warmups
135x4
145x4x4
145x3+f (I laughed as I was going down on my last rep. I would've failed anyway, but the loss of tightness did me in)

Incline Bench:
105x5x4

Cable Flyes:
45x8x3

Tricep Pulldowns (metal V bar):
60x15
70x12
110x2
80x8

Wednesday Weigh In:
158.5 (11.5 less than two weeks ago. Fuck sickness)

5-19-10 Bench

Bench with pauses as usual

175 x 4

180 x 4 x 2

185 x 4 x 3

this was probably a PR for 3 sets of 4.

Incline Bench

135 x 5

145 x 5 x 3

right shoulder were hurting

Dips

BW x 12

BW + 37.5 x 10 x 2

BW x 12

Cable Flyes

4 sets

Triceps Push down with metal v

150 (stack) x 10, 8

Weigh In: 154.5 lbs

RE Bench

Bench:
Paused on the chest for all sets
275 x 4, 4 @9
285 x 4, 4 @9
275 x 4, 4 @9

Incline Bench:
225 x 5 @ 9
235 x 5 @ 9+
245 x 5 @ 10
225 x 5 @ 9 (paused on these)

Dips:
bw x 26
bw + 45 x 19, 20

Went for volume on these today

Finished with flyes and some lateral raises (my shoulders have been a bit rough lately, so I wanted to do a little prehab work).

MOON BENCH

http://ditillo2.blogspot.com/2010/05/free-weight-pullovers.html

Sign I'm getting fat: pull ups are getting harder

Pull ups

BW x 8

BW+10 x 8

BW+25 x 6 x 2

BW +45 x 3

DB rows

90 x 8

112 x 6 x 3

Machine shrugs

4 plates x 10

5 plates x 10 x 2 (strapped)

4 plates x 10

I like how much easier 4 feels after doing 5 for a few sets.

Incline curls

shame

Upper back

Close-grip pull ups
bw x 8, 10, 15, 18, 15?

Dummmmbell rows:
112 x 8
132 x 6, 6, 6

Used Vit's fancy plate loaded dumbbell

Shrugs:
5 plates x 20, 20, 20

no straps

Incline Curls:
some sets x some reps

Bench, Upper Back, Shoulders

Bench:

135 x 4, 4

140 x 4, 4

145 x 4, 3 (failed last rep)

Foam roller press:

135 x 4

145 x 4

145 x 4

150 x 3 (failed last rep)

Pull ups:

BW x 10, 10, 10

Shrugs (used big boy kyle's straps)

6 plates x 10

6 plates x 10

8 plates x 10

5-18-10 Upper Back

Pull Ups

BW x 10

Neutral Grip Pull Ups

BW + 45 x 10 PR

BW + 70 x 6 PR

BW + 90 x 4 PR

BW + 115 x 2 PR, This was a 1.75 x BW pull up. I wasn't able to get up as high with this weight.

Dumbbell Rows

80 x 8 each arm

112 x 3 each arm, felt too heavy on shoulder

80 x 10 each arm

Standing Barbell Curls

80 x 10, 8, 10 PR I think

supersetted with machine Shrugs, holding at top, no straps

6 plates x 10

8 plates x 10

6 plates + 50 x 10, 10

Quick workout, left early to eat gnocchi

Bench/Upper Back

Bench (brief pause)

165 x 4

170 x 4, 4

175 x 4, 4, 4

Foam roller press

185 x 4

190 x 4

195 x 4

200 x 4

Pullups

BW+45 x 7, 8, 7

Machine shrugs

I used Kyle's thick black straps for these. They felt really great, like I could hold onto anything.

10 plates x 20

12 plates x 12

14 plates x 8

Edit: Measured my bicep after back work (right arm) at 16" and forearm at 12.5"

5/18 Accessory

Reverse Grip Bench:
165x3x8
185x3x2

Rolling Extensions:
35x12, 12, 12
40x10, 10

Face Pulls
Delt Raises
Reverse Curls

Patrick did not bring the tamarind candy today. Was very upset.

5.18.10--Speed Upper Back Day

Neutral Grip Pull Ups:
BWx2x3

DB Rows:
50x10x3xeach arm

Shrug Machine:
2 plates pausedx8x3

Powersnatch

Got 107 for a 2kg PR. For some reason the snatch is improving really easily on this program but my clean and jerk is stagnant. I switched it to first in the workout to try and work it fresh, so hopefully that will allow it to catch up. I'm not really sure what else to do...

Squat:

195 x 5

205 x 5

215 x 5

215 x 5

Pause Squat:

165, 185, 195 x 3 each

Lunges:

105 x 8

115 x 2 sets x 8

05/17/10 Squat

With nationals less than a month away I need to begin to cut some volume and start increasing intensity. With the workout I maintained the volume prescribed but cut back the intensity as opposed to the past few weeks. I wanted to hit a heavy set of 5 for a potential PR and then take it a little easy. The first work set at 315 felt tougher than it should but I am learning my first work set always seems a bit difficult but I come back strong on the second set.

Squat
315 x 5 reps x 1 set @8 RPE
345 x 5 reps x 1 set @8.5 RPE
325 x 5 reps x 1 set @8.5 RPE
325 x 5 reps x 1 set @9 RPE

Reverse band squat (greens)
455 x 3 reps x 1 set @8.5 RPE
475 x 3 reps x 1 set @9 RPE
495 x 3 reps x 1 set @9.5 RPE
505 x 3 reps x 1 set @10 RPE

Finished with eagle glute machine and some plyos (low box+foam jumps and one-legged step-ups)

Total Workout Time: 1h 20m

BW: 185.6 (post dinner...need to watch this!!)

05/15/10 Bench

First time in the shirt since collegiates. I think the recent JM presses have put some mass on my triceps as the shirt was much more difficult to get on my arms than previous to the meet. In the end I still don't think the sleeves were quite where they needed to be, but I got a good workout in and hopefully stretched the shirt/sleeves a bit.

Shirted 2-board
315 x 3 reps x 1 set @8 RPE
345 x 3 reps x 1 set @8 RPE
365 x 2reps x 2 sets @8.5 RPE
375 x 1 rep x 1 set @9 RPE
385 x 1 rep x 1 set @9 RPE

Floor Press
185 x 8 reps x 1 set @7 RPE
195 x 13 reps x 1 set @8.5 RPE
225 x 6 reps x 2 sets @8 RPE

Finsihed with some supine rows and supinated chin-ups.

Total Workout Time: 2h

BW: 186.0 (after big team lunch)

Lethargic squat

Squat

245 x 5 x 2

255 x 4+f

235 x 5

Went way down after gassing myself at 255. Pretty awful day that I'm going to blame on rushing through homework before coming, lack of sleep, and most importantly shitty weather.

Band-lightened squat (purple)

315 x 3 x 3

325 x 3

Left early to go see Aziz Ansari and laugh my dick off

Volume 5/17/2010

Squats

330 x 5

330 x 5

330 x 5

330 x 2

330 x 1

Terrible Terrible Terrible. Crazy weekend in SB and now I’m paying the price. My hamstrings are killing me.

Overhead Press

120 x 5

120 x 5

120 x 5

120 x 5

120 x 5

Perfect amount of weight for a 5x5. Last two reps were grinders in the last two sents.

Bent Over Rows

175 x 5

175 x 5

175 x 5

175 x 5

175 x 5

Weighted Dips

40lbs x 5

40lbs x 5

40lbs x 5

Weighted PullUps

15lbs x 5

20lbs x 5

20lbs x 5

This workout could have been better. Although I felt crappy going into it, my lifts were good enough to cause soreness.

Squat, Monday 5/17/10

Back Squats 4x5
165
165
165
165
-> NO BELT. KEPT CORE TIGHT AND LOWER BACK UPRIGHT!!

Band Lightened Squats 4x3
315
335
335
335
-> ALL BELTED. WITH GREENS.

Lateral Leg Raises (on Multi-Hip Machine)
40x8 each leg (tough)
25x10 each leg
25x10 each leg

Box Squat Jumps
3x8

Step-Up Lunge Jumps
3x6 each leg
-> NEED TO WORK ON DRIVING LEAD KNEE UP.

**** STRETCHING AFTER ****

--> RIGHT ELBOW PAIN BEFORE I STARTED WORKOUT. RIGHT ELBOW STILL HURTING AFTER BUT NO WORSE THAN WHEN I STARTED. I ICED IT AFTER.

5/17/10 Squat

I've been MIA from the blog, but I have it all written down in random places. A massive post soon to follow (whenever I find my notebook).

Squats
65 x 5
75 x 5
85 x 5
95 x 5 x 2

Band-lightened Squats
155 x 3
165 x 3
175 x 3
185 x 3

Lunges
55 x 6
55 x 6
65 x 6

Plyos and abs

5-17-10 Tired Squats

Squat

275 x 5 x 2

285 x 5

275 x 5

I felt pretty tired before this workout due to midterm and and lack of sleep. Also my legs and lower back were a little sore from jumping a lot this weekend. It's good that I can still hit 285 for 5 on a bad day. All the reps felt somewhat hard and weren't as fast as I like.

Band Lightened Squat

Purples from top

335 x 3

345 x 3

355 x 3

Lunges

135 x 8 per leg x 3

Plyos: Squat Jumps off box and one leg box leap ups

Transversus

Biceps: 14"

Forearms: 12"

RE Squat

Squat:
405 x 5 @ 9
405 x 5, 5, 5 @ 8

Wasn't feeling so hot today, so I kept it light. My abs felt a bit more than last Thursday, probably due to the increased volume. Also, my left gastroc was hurting today, which I think is due to the increased velocity in the hole. It's been bothering me for the past two weeks, but not as bad as today.

I skipped band-lightened to cut back on the volume

Lunges:
185 x 6, 8, 8

Not too bad.

Finished with some seated jumps and one legged step-ups for plyometrics. These were recommended by someone on the basketball team, and they felt really good. No pain in the lower back either, which was a huge win (it hurt even last thursday doing them).

Also transversus work.

5/17 ME Squat

Reverse Band Squat (Purples):
275x3
315x1
365x1
385x1 (tough)

RDLs:
185x15
205x15
225x15

Banded Hypers
Plyo Crap
Transversus

Not much to say here. I probably should lower my box height on my DE days, as hitting depth raw seemed a little difficult today. Moar stretching is needed as well. The RDL's and such are just to increase to workload capacity of my lower back so it doesnt become a limiting factor in my training.

Also in other news, we measured biceps and such today. My Measurements:
Biceps - 15.5" PR
Forearms - 13.5" PR
Neck - 17.5"

Up about an inch on my biceps from last year, and 1.5 inches on my forearms. Neck is about the same.

5.17.10--Return of the Squat

After a week of recovery from my illness, it was time to take a nice 'n' slow transition back into working out.

Squat
45x5
95x5
135x5x4

Hypers

Calves

Pretty tiring stuff. My strength will come back soon enough though.

Squats

5/17/10

Squats

235 x 5, 5

245 x 5

255 x 5 PR

Lunges

135 x 8, 8, 8

Squat

Couldn't make it tonight so here's the early workout:

Squat

245 x 5

255 x 5

265 x 5

270 x 5 -PR, nobody was watching depth so I guess it was questionable

Pause squats (no bands so these were substituted)

205 x 3

215 x 3

225 x 3

Lunges

135 x 8 per leg

155 x 8 -tough set

165 x 6

Standing abs

110 x 10, 10, 10, 12

Banded Bench and Back, Saturday 5/15/10

Reverse Banded Supine Rows
5x5 with 1 purple (doubled) at Smith Machine
--> couldn't get chest to touch bar but band resistance was good
--> elbows feel good.

Banded Bench (no weight)
8 reps
10 reps
10 reps
12 reps
-> all at same resistance with 1 purple (doubled)

Banded Upright Row (Lower Back, Inner Lat)
-> with 1 purple (doubled) and close grip and body at 45 degree angle above parallel
5x8

Seated Front Raises (Banded)
5 reps
8 reps
8 reps
8 reps
-> all with 1 purple (singled) and bringing arms all the way up

Banded Pull Aparts
4x8
-> with 1 purple (doubled)

Banded Tricep Push-Downs
4x10 with 1 purple (singled)
-> pushing bands apart/out and down

Ultra-Wide Grip Pullups
3x8 body weight, slow and controlled
-> ELBOW FEELS GOOD!!

Banded Flys
3x10
-> standing with 1 purple (doubled) and wrapped around back

--> ELBOW FEELS SO-SO.

**** STRETCHING AFTER ****

Lower Body Machines, Thursday 5/13/10

Cybex Eagle Glute Machine
250 ... x5 for left leg, x3 + fail for right leg
210 ... x 5 for left leg, x3 + 2 fail for right leg
170 x 8 for each leg
--> I don't like this machine. It drives your quad into the stiff-pad covered metal. I guess this is a personal problem.
--> My right elbow is hurting from gripping handles and pushing out. darn. oh well.

Seated Hamstring Leg Curl Machine
110x10
110x10

Seated Quadricep Leg Extension Machine
130x10
130x10

Standing Calf Raises
140x15
140x15

Aerobics Ball Core Leg Raises
15 reps
15 reps
15 reps

Step-Off Lunge Jumps
-> all body weight just using the box (height just under knee or so)
16 reps (8 each leg)
16 reps (8 each leg)

--> OVERALL, I STILL HAD SOME ELBOW PAIN TODAY.

Dips:

BW + 45 x 8

BW + 55 x 8

BW + 55 x 8

BW + 55 x 8

BW x 24

Dumbbell rows:

95 x 3 x 8 reps

Bench Assistance

Dips

BW+45 x 10

BW+55 x 8, 8, 8

BW x 20

Dumbbell rows

132 x 10

142 x 8, 8

Dumbbell curls

40s x 10, 7, 7

5-16-10 Bench

Bench

205 x 1 x 5 each rep felt harder, first one felt easy, no lift offs

Pin Press

Pins were just above chest

195 x 3

205 x 1 + fail

Moved pins up 1

225 x 1

225 x 2

Floor Press

175 x 5

185 x 6

195 x 5 spotter had his hands on the bar for every rep. It felt easy, but I don't know if he was helping

Wide Grip Pull Ups

BW x 12

Chin Ups

BW x 22

Cable Row

200 x 10

230 x 8

250 x 6

The Metal Gods have taken home their greatest Son

http://new.music.yahoo.com/ronnie-james-dio/news/--62001717

I nearly shed a tear, but that would blasphemy.

ME Bench

Bench:
in shirt
365 x 2
385 x 1, 1
395 x 1, 1

Felt decent. Some reps were better than others though. The lockout isn't where I want it to be right now though.

Foam roller:
405 x 3, 3, 3

My lockout seems to have gotten a bit weaker, which is worrisome. I have the speed off the chest now, but I need to be able to grind out those last few inches if I'm going to be able to go over 402.

Floor Press:
195 x 11 (12?)
225 x 8 + 2 (kyle interrupted)
225 x 9

Went for more volume on these to avoid heavy overtraining and maybe to get some hypertropy.

Finished with chin ups (one set of 22) and supine rows.

5/15 ME Bench

Bench Press:
205x2
215x1
+ Dave's F6
225x3 (2brd)
245x1 (no touch)
265x1 (too low), 1 (ok)
275x1 (ugly), 1 (ok), 1 (ok)

DB Bench:
75x6
80x6, 6, 6

Pullups & Supine Row things

Well, I tried out the F6 today. Has a good amount more pop from the bottom than the Phenom does. Had to learn how to touch properly in the new shirt, but once I got it, 275 (a PR) flew right up. Tired as hell afterwards though.

+ Dining hall extravagazas

Bench

5/15/10

Bench

235 x 1, 1, 1, 1

245 x 1

2-board

235 x 3, 3

245 x 2, 2

255 x 2

Floor Press

185 x 7, 9, 9

195 x 9

Supine Row superset Pull Ups

05/13/10 Deadlift

My deadliftijng epiphany continues. I have the same width stance but flare out my feet a little more to open up my hips. I am also pre-loading my hamstrings more than I used to - and this has made all the difference. In the meet I last did, which was about a month ago, I only got 501 and it was @ 10 RPE. So 475x3 @ 9 (I almost gave myself an 8.5 for it but it wasn't quite that smooth) is huge for me.

Suited Sumo DL (straps down)
455 lbs x 3 reps x 1 sets @ 8 RPE
475 lbs x 3 reps x 1 sets @ 9 RPE

Good Mornings Off Pins (Pin #11)
275 lbs x 5 reps x 1 sets @ 8 RPE
295 lbs x 5 reps x 1 sets @ 8 RPE
315 lbs x 5 reps x 2 sets @ 9 RPE

Pause Squats (3 sec)
255 lbs x 3 reps x 3 sets @ 8 RPE

Total Workout Time: 2h

BW: 181.8

While the Dave is away the Darvin will use donuts

Bench

180 x 1 x 5

Pause bench (3 sec)

145 x 3 x 2

150 x 3

Floor press

165 x 5 x 2

170 x 5 x 2

Isolateral front lat pulldown

I don't remember but I made sure to throw donuts on

curls

05/12/10 Bench

Going a little easier on the accessory day paid off. This was a much better showing. Following the third set my lifting partner/spotter needed to go to the bathroom so I had a little extra rest hence the drop to an 8.5 RPE. I am really liking the JM press for my triceps. Incline continues to be bipolar/schizophrenic for me. Today it was good so I can't complain.

Normal Grip Competition Pause Bench
245 lbs x 2 reps x 2 sets @ 8.5 RPE
245 lbs x 2 reps x 1 sets @ 9 RPE
245 lbs x 2 reps x 1 sets @ 8.5 RPE
245 lbs x 2 reps x 2 sets @ 9 RPE

JM Press (Elbows Out)
135 lbs x 6 reps x 1 sets @ 7 RPE
155 lbs x 6 reps x 1 sets @ 8 RPE
165 lbs x 6 reps x 2 sets @ 8.5 RPE

Incline Bench
165 lbs x 5 reps x 1 sets @ 7.5 RPE
175 lbs x 5 reps x 2 sets @ 8 RPE

Finished with some machine flyes.

Total Workout Time: 1h 15m

BW: 182.2

05/11/10 Upper Back/Accessory

After a few weeks of hammering this day hard and then the next day having a sub-par bench day I decided to back off a little. I cut out the weighted pull-ups in lieu of some overhead presses. All the sets were heavy but not maxes.

T-bar Rows
Overhead Dumbbell Press
Shrug Machine
Hammer Curls
Cable Abs

05/10/10 Squat

Squats were strong although the last set really fried my lower back. The reverse bands were a little tougher than they should have been and my lower back was crying uncle so I stopped after 4 sets. The box squats felt great - very fast and explosive. A clear improvement in hip strength and speed out of the hole from even a couple months ago.

Squat
335 lbs x 5 reps x 2 sets @ 9 RPE
335 lbs x 5 reps x 1 sets @ 9.5 RPE

Reverse Band Squat (greens)
455 lbs x 3 reps x 2 sets @ 8 RPE
475 lbs x 3 reps x 1 sets @ 8.5 RPE
475 lbs x 3 reps x 1 sets @ 9 RPE

Box Squat (Low Box + Foam)
225 lbs x 8 reps x 3 sets @ 7.5 RPE

Total Workout Time: 1h 30m

BW: 182.2

05/08/10 Bench

Awful workout today. The normal grip comp pause bench was horrendous. Some of it was the fact that my triceps were still pretty sore from the JM Presses the session prior, but still not an excuse to do this poorly. Just need to regroup. The last set of the reverse band was the easiest of all the sets. I think part of the problem with that exercise is that I haven't handled heavy weight since the meet. Floor presses went well.

Normal Grip Competition Pause Bench
255 lbs x 2 reps x 1 sets @ 9 RPE
265 lbs x 1 reps x 1 sets @ 10 RPE
255 lbs x 1 reps x 1 sets @ 10 RPE
245 lbs x 2 reps x 1 sets @ 9 RPE

Reverse Band Bench (greens at pin 6)
315 lbs x 3 reps x 2 sets @ 8 RPE
335 lbs x 3 reps x 1 sets @ 9 RPE
335 lbs x 3 reps x 1 sets @ 8 RPE

Floor Press (Medium Grip)
225 lbs x 5 reps x 4 sets @ 8 RPE

Finished with some supine rows, banded face pulls, and banded curls.

Total Workout Time: 2 hours (lazy Saturday)

BW: 183.2

Deadlifts

5/13/10

Deadlifts

345 x 3

355 x 3

Pause Squats

185 x 3, 3 @ 3 secs

195 x 3 @ secs

Abs and Obliques

Intensity 5/13/2010

Squat

375 x 2

Extremely happy. Not as hard as I thought it would be. Going for 405 next week when I do singles.

Bench Press = (

After 4 1/2 weeks of not benching, I was only able to hit 215 for 2 singles.

Deadlift

I felt a sharp pain in my inner thigh after squatting. I had to switch to conventional. It felt awkward at first but I was able to hit 425 for 2. I was fine with that but I really wanted to see if I could do 455 for 2 in sumo position. This morning I woke up extremely sore.

Weighted Wide-Grip Pull-Ups

35lbs x 2

Deadlift:
315 x 3
335 x 3 (PR)

GMOP:

185 x 5
205 x 5
205 x 5
205 x 5
225 x 5 (back rounding)

Pause Squat (3 sec.):
185 , 195, 205

5-13-09 Deadlift

Deadlift
385 x 3
400 x 2+1 hitched -PR, but I need to stop with this hitching business, it's becoming a bad habit
This last hitched rep left me pretty drained for the rest of the workout. My hamstrings, abs, and lower back were fried. From now on I'll just drop the bar instead of hitching it up.

GMOPs
225 x 5 x 5

Pause squats
195 x 3
205 x 3
215 x 3

5-13-10 Deadlift

Deadlift

325 x 3 PR super easy

345 x 3 PR not too hard. My 1 rep PR is 353 and I think I could smash that right now. Also I looked like a badass with the new bumper plates maxing out the bar.

GMOPs pin 10

185 x 8 no belt

205 x 8 no belt

225 x 8 x 2

Pause Squat 3 seconds

245 x 3

265 x 3

275 x 3 PR

Ball Leg Raises

Plyos

5/13 DE Squat

Box Squat (16", Briefs, Straight Weight):
205x2x2
225x2x8

Sumo Stiff-legs:
185x8
225x8, 8, 8

Ab Wheel
Ball Abs

It seems like I'm doing a lot more than I actually am in these workouts. Dave made fun of me as usual for doing my "unique" exercises, and for not wearing pants while squatting. Ab strength and hamstring strength need to come up if I want to squat big in November.

Deadlift

Today

Deadlift
315 x 3
345 x 3

GmoP
135 x 5
145 x 5
155 x 5
165 x 5
185 x 5

Pause Squats (sad)
155 x 3
165 x 2 + fail
155 x 3

Seated Hamstring Curls
4 sets

Abs
4 sets of situps

----------

Wed 5/12

Bench

165 x 2
175 x 2, 2, 2, 2
185 x 1 + fail

Weighted Dips

+45lbs x 8
+55lbs x 8
+60lbs x 8
+65lbs x 8
+70lbs x 8

Incline Bench

115 x 6, 6, 6

Seated Flyes

3 sets

----------

Monday 5/10

Squat
185 x 5
195 x 5
205 x5 high on the last

Band Lightened Squat
265 x 3
275 x 3
285 x 3
285 x 3
295 x 3

Box Squat
135 x 8
145 x 8
155 x 8

Abs
3 sets of yoga ball cable abs

ME Squat

Wasn't sure what would happen today given the abs.

Squat:
Straps down + knee sleeves
495 x 1 @ 8
525 x 1 @ 8+
550 x 1 @ 9

Squats felt really good today. I think I finally figured out how to hit the hole hard in the suit, which made a big difference. I'm looking forward to putting the straps up + knee wraps and seeing what happens.

Pause Squat:
315 x 3, 3, 3 @ 3sec

Went light to avoid further volume. First set felt almost hard, the last two felt trivial. Not sure why.

Finished with ball leg raises.

Left side feel 85% but not too much worse then when i went in. Lower back feels better than it has in a long time.

Afternoon crew represent

Yesterday

Bench

170 x 2 x 2

175 x 2 x 4

Dips

BW+35 x 10

BW+45 x 8 x 2

BW+50 x 8

Incline bench

135 x 5 x 4

Seated flyes

Today

Deadlift

375 x 3 x 2 (PR)

First set was hard with dick-sucking bar, second was pretty easy with not dick-sucking bar.

GMOP

225 x 5 x 5

Pause squat (3 sec)

225 x 3 x 3

Hamstring curl, ab superset

hanch ranch banch

Bench:
285 x 2
295 x 2
305 x 2
305 x 1 + 1f (attempted longer pause on second; failed)
285 x 2, 2

I was a bit too ambitious on these. I need to back off on my RE days and stay with 285 for most sets, with a few in 295.

Dips:
bw x 20
bw + 45 x 12
bw + 90 x 8, 10, 12

Kept the rep range high intentionally to give the elbows a rest.

Incline Bench:
225 x 5 @ 10
235 x 5 @ 10
245 x 5 @ 10+

These were hard.

Finished with some flyes for sets of 12-15.

banch prass

bench press:

285x2

305x2x3

315x2x2(felt all kinds of light)

body weight dips:

5x10-12

incline:

235x5

245x5,4

flies:

some stuff x some thangs

P.S.

what is the proper way to spell flies(flys,flyes, jgidvni)?

Bench

5/12/10

Bench

225 x 2, 2, 2, 2, 2, 2

Weighted Dips

+45lbs x 8, 7, 7

Incline Bench

165 x 5, 5

155 x 5

Seated Flyes

70 x 3 sets

Workout time: 75 min

5-12-10 Bench

Bench

195 x 2 x 5

185 x 3 I was feeling super tired today, I think I'm getting sick

Dips

BW + 37.5 x 10 x 2

BW + 50 x 10

BW +70 x 10

Incline Bench

135 x 5 x 4

Machine Flyes

5/12 Accessory

Rev. Grip Bench:
165x4
175x4
185x4
195x4 (tired)
155x12

Rolling DB Extensions:
30x12, 12
35x12, 12, 12

Chins:
4 sets @ BW

Delts
Forearms
Pecs

Stayed up most of the night stressing and studying for my midterm today, and then lifted immediately afterwards. I just felt kinda burned out today, so that was the reason for the higher rep stuff.

Banded Back and Bench, Tuesday 5/11/10

Banded Bent-Over Rows (no weight) 5x5
-> with 1 purple (doubled), thumbless grip
5 reps
5 reps
5 reps
5 reps
5 reps

Banded Chest Flys (on flat bench, no weight) 5x5
-> with 1 red (doubled) and palms facing up
5 reps
5 reps
5 reps
5 reps
5 reps

Banded Shrugs (no weight) 4x8
-> with 1 purple (doubled), thumbless grip, last 2 sets with pauses
8 reps
8 reps
8 reps
8 reps

Banded Tricep Pushdowns (no weight) 4x8
-> with 1 purple (singled)
8 reps
8 reps
8 reps
8 reps

Banded Standing Pullovers (no weight) 4x8
-> with 1 purple (singled), and palms facing down, and bringing arms all the way up with hands directly above head to finish every rep
8 reps
8 reps
8 reps
8 reps

Banded Front Raises 4x8
-> with 1 red (singled), and thumbs pointing up
8 reps
8 reps
8 reps
8 reps

Banded Overhead Tricep Extensions (no weight) 3x8
-> with 1 red (singled), arms close together, with pauses
8 reps
8 reps
8 reps
-> I THINK THESE MIGHT HAVE AGGRAVATED MY ELBOWS SLIGHTLY.

Banded Inner Grip Hammer Curls (no weight) 3x8
-> with 1 purple (singled)
8 reps
8 reps
8 reps

-> TODAY DIDN'T QUITE GO AS I WANTED IT TO. DURING THE WORKOUT I DID NOT HAVE ANY SERIOUS ELBOW PAIN LIKE I WAS FEELING ON SOME DAYS LAST WEEK, HOWEVER AS I'M POSTING THIS A FEW HOURS AFTER THE WORKOUT MY ELBOWS AREN'T QUITE FEELING 100%.