RE Bench

Bench:
275 x 5, 5, 5 w/ 1 sec pause @ 9

Much easier than i expected. I think I was severely overtrained on bench at the end of the last cycle due to all the shirt work

3-board:
335 x 5
345 x 5
355 x 5

Seemed a bit better than last time.

Incline Dumbbell Bench:
75 x 8
85 x 8, 8, 8

Kept it light on this; just volume work.

Finished with 3 set of dips and roman chairs.

Freaking new people out with my exorcism moves

Bench

145 x 3

155 x 3

165 x I don't know what to count because spotter jumped in at like 3 despite me not showing signs of struggling

125 x 10 x 4

135 x 9

Pull ups

BW x 10 x 2

BW x 6

BW x 5+1 x 2

Cable tricep extensions

Abs

Upper Back

Felt like I had a bad fever and wasn't planning on going to the gym. I took some Tylenols and felt a little better so I tried lifting. Felt alright once I started lifting, but hopefully it isn't anything serious that flares up tomorrow.

Dumbbell rows

162 x 10, 8, 8

Barbell shrugs

315 x 10

405 x 10, 10

Cable rows

200 x 8

210 x 8

220 x 8

For those of you interested in soccer...

Here's why we suck!
http://everydayathletetraining.wordpress.com/2010/06/28/the-world-cup-or-why-we-suck-at-soccer/

Also, take note of the American "star's" girlfriend, Bianca Kajlich. WTF.

Squat

Band-lightened squats (purples)

335 x 2

345 x 2

355 x 2

Terence's advice on wrapping my thumbs around the bar and pulling it apart seem to be helping to prevent the bar rolling on my back. Hopefully I can do this with no problems with my heavy squats at the meet.

Power cleans

155 x 2

165 x 2

175 x 2

Lunges

135 x 10 per leg

145 x 10

Left side of my hip started feeling a dull pain after the first set, and it got worse after the second set. I'm still limping slightly when I walk right now. I'm pretty sure this is just a result of squatting twice a week for 7 weeks straight now. I looked back at my training log and apparently my last deload was right after the February meet, which means I've trained for 17 weeks straight. Next week off is much needed as I'm clearly starting to feel beat up. Hopefully I'll be good to go for one last heavy squat session on Thursday though.

Standing abs

2 sets

RE Squat

BACK IN ACTION. Lower back is 80%. Meets are awesome for reversing the healing process.

Squat:
405 x 5, 5, 5

Felt decent. Went 3-4" below parallel apparently. That felt nice to hear after my suited squat problems.

SS-Bar Box Squat:
had it in the reverse setting:
145 x 5
195 x 5 (ughhhh)

flipped to regular setting:
195 x 5, 5, 5, 5

Lower back would start wincing on 5th rep, so I didn't go much higher.

Lunges:
135 x 5, 5

Wanted to do a 3rd set but groin started cramping

Finished with some homemade prowler/sled combo action. Todd has this crazy contraption set up for it, which is super effective. There's a 160 pound keg on top for weight. I'll take a video of it at some point soon.

Sign 11: Cheap velcro lifting belt exploded under the bar

Squat

225 x 3

240 x 3

255 x 6

Belted this with a cheapass belt, popped open the first time so I had to rack and readjust

155 x 10 x 2

165 x 10 x 3

Leg press

3 and a quarter x 10 x 5

Seated calf raise

5 plates x 15 x 5

Abs

All that matters..

...is you believe in yourself.

Deadlifts. Thursday 6/24/10

Deadlifts 2x5
-> all no belt, no chalk.
275
275 (heavy)

Stiff-Legged Deadlifts Standing on 4 inch Box
185x8
185x10 + a good ten second hold at the end for grip's sake

--> ran out of time to do anything more unfortunately.

6-27-10 Bench

Bench
185 x 3 x 4
I had a spotter on the first set, but everything felt easy so I didn't have a spotter for the last 3 sets. I tried to accelerate the bar up each time pushing with max force rather than just hard enough.

Dumbbell Incline Press

60's x 8 x 3

Dips

Dumbbell Rows

80 x 8 per arm

100 x 6 per arm

110 x 4 per arm

Shoulder Raises

Biceps and Forearms

Wide Grip Pull Ups

BW x 13 x 3

Not recovering from the best night of my life

Military press

90 x 5

95 x 5

105 x 6

85 x 8 (135 x .5 ≠ 85 whoops)

65 x 10 x 4

Non-ghetto T-bar row

90 x 10

115 x 10 x 4

Incline curls

Light Bench

Bench

135 x 10

145 x 8, 8

Dips

BW x 3 x 15

Close grip chinups

BW x 3 x 12

Lateral raises

20s x 12

15s x 3 x 15

Post training BW: 182.5 lbs

Sad day in sports

For all of you who enjoy plyometric training, take a moment before your next depth jump to remember the man who brought it you, Dr. Yuri Verkhoshansky. He passed away on June 23rd.

Squat/Deadlift

Squat

295 x 2

305 x 1 -pretty slow

305 x 1 -Terence suggested not going thumbless and it helped slightly with the rolling of the bar on my back

Deadlift

395 x 1

400 x 1

Probably will open at 391.

GMOPs

185 x 8

195 x 8

205 x 8

Back raises

BW x 50, 50

Finished with Supa Dupa Abs suggested by Terence

6-24-10 Deadlift and Squat

My belt came so I tried it out for the first time. It was really stiff and a bitch to break in.

Squat

275 x 3

295 x 3 x 3

all reps felt easy, made the bar shake at the top like terence

Deadlift

315 x 5

320 x 5 last rep was twisted and shitty

320 x 5 better

deadlifting with octogon plates sucked because they would roll and bounce in random directions

GMOP

135 x 8

185 x 8 x 2

Abs

Loading for myself

Deadlift

285 x 5

305 x 5

325 x 5 (shame shame shame)

225 x 10 x 5

Used a bar with knurling so shallow it kind of looked like someone just made quick cross hatches with a butcher knife. Of course, this sucked dick and the main factor was grip.

Left after this in order to sign up for classes, which also went pretty shitty.

Incline Bench and Shoulders. Wednesday 6/23/10

Incline Bench 3x5
115 with pauses (on upper chest)
125x4 + fail (bringing bar to 1 inch above upper chest)
125x4 + fail (bringing bar to 1 inch above upper chest)
-> "fails" were with minimal help
-> TALKING WITH ANOTHER PERSON AT THE GYM, HE TOLD ME HOW BRINGING THE BAR DOWN TO MY UPPER CHEST PUTS A LOT OF UNNECESSARY TENSION ON MY SHOULDERS AND BY BRINGING THE BAR TO JUST 1 INCH ABOVE MY UPPER CHEST WHICH ACTUALLY IS A LOT EASIER ON BOTH OF MY SHOULDERS AND STILL SEEMS TO ALLOW MY CHEST TO STILL DO A LOT OF WORK (AND I CAN DO A LITTLE MORE WEIGHT!! HAHA!!).

Incline Dumbell Bench
45s x 5
50s x 5
45s x 7
-> bringing dumbells to about 1 inch above chest

Shoulder Press Machine
-> all sets slow and controlled with hammer grip hold
90x7
90x7
90x7

Lateral Shoulder Raises
12s x 7
12s x 7
-> with dumbells

Front Shoulder Raises
12s x 9
12s x 9
-> with dumbells

Shoulder Press
-> 1 set until failure with the bar (45lbs) until failure (16 reps)

Banded Tricep Work
4 sets of 12 reps

Pump pump pump

Bench

135 x 5

145 x 5

155 x 8

125 x 10 x 3

125 x 9 x 2

Hopefully this keeping one in the tank thing will help with recovery.

Dumbbell row

70 x 10 x 5

Tricep pushdowns

5 sets

6-23-10 Bench

Bench

155 x 10

160 x 8

165 x 6

160 x 8 with 2 second pause on chest.

all sets felt easy.

Standing Press

85 x 6

95 x 6

105 x 4 hard

Triceps Pushdowns

Triceps Dumbbell Extension

Dumbbell Flyes

Some Curls

Bench

Bench (full commands)

195 x 2

205 x 1 -a little slow

205 x 1 -felt easier because I pressed faster off the chest

Foam presses

195 x 3

205 x 3, 3

Incline dumbbell presses

55s x 12

60s x 10, 8, 8

Pushdowns

60 x 20

75 x 12, 12

Next Two Weeks

I will be going AWOL on the blog postings for the next two weeks because I will be up at Lake Tahoe. They do have a gym facility there (if sparsely equipped) so I will try to not lose too much strength.

Upper Back

Dumbbell rows

162 x 8 (w/ straps)

172 x 8 -I tried this without straps and the dumbbell was twisting and slipping pretty badly

182 x 7 -PR (straps back on)

Pullups

BW+45 x 8, 7, 7, 7

Barbell shrugs

315 x 20 (w/ straps)

365 x 20 (alternated grip) -I think I'm stronger with an alternated grip instead of double overhand with straps

405 x 12, 10

Hammer curls

55s x 10

60s x 8, 7

Post-training BW: 185.5 lbs -need to watch this, but I'm pretty sure this is higher than 180 because I've been pigging out for the past 4 days.

Heyo ayeebody

Back to the gym after a week of being a cheapass and waiting for a free month pass to LA Fitness. I've decided to try Wendler's 5/3/1 and going boring but big, because I am uncreative and need someone else to tell me what to do.

Squat

215 x 5

225 x 5

240 x 8 (PR)

155 x 10 x 5

CYBEX® EAGLE® GLUTE MACHINE

averaged out to 200 x 10 x 5

Seated calf raise

5 plates x 10 x 5

Abs

until tetany

Going to the same gym as my uncle. He has his own workout but I met up with him for abs and I feel pretty humbled right now, since he has some crazyass ab bootcamp thing he's been doing for the past few years. I think I might keep doing abs with him whenever he does it (which is apparently every day) except before deadlift day. Or I might avoid him in fear of horrible pain, I don't know yet.

Back. Tuesday 6/22/10

Seated Row Machine 6x3
60 lbs each arm
70
80
90 -> P.R.!!!
90
90
-> using the inner-hammer-grip holds.
-> all with slight pauses, slow and controlled.

Seated High Row Machine 4x4
115 lbs each arm
125
135 (a.k.a. 3 plates) -> P.R.!!!
135

Behind-the-Head Pullups
10 reps BW
9 reps BW
-> on a straight bar.
-> THESE ARE AWESOME BUT APPARENTLY PUT A LOT OF TENSION ON THE ROTATOR CUFFS SO I WILL NOT BE DOING MUCH BEHIND THE HEAD TYPE EXERCISES SINCE I NOW AM AWARE OF THE EXCESSIVE STRAIN.

Regular Pullups
1 set of 8 reps BW
-> on a straight bar.

Squats and Cleans. Monday 6/21/10

Back Squats 4x5 (no belt)
165
175
175
175
-> spotters might have touched the bar a little and gave me some unwanted/un-needed help.

Power Cleans
135x2+fail
135x2
135x2
115x4+fail
115x4
-> I couldn't shrug the weight up real well or get my elbows up at all.
-> I wasn't jumping real explosively either.

Box Squats 3x8
95x8
105x8
105x8
-> form was a little better but I'm still caving forward.

Barbell Shrugs 4x7
225
245
265
265
-> I need a stronger grip, forearms are giving out too soon

Seated Calf Raises 3x12
50
60
60
-> calves really tired from cleans

Turkish Get Ups 3x10 (5 each arm)
10lb dumbell
12lb dumbell
15lb dumbell

Bike Sprints 4x100m
-> did these standing the whole time going up a slight ascending uphill

Squat

Squat

265 x 3, 3, 3

Still working on fixing the bar rolling on my back.

Band lightened squats (purples)

315 x 3

325 x 3

335 x 3

Lunges

135 x 10, 10 (per leg)

Standing abs

110 for 3 sets

Jogged 1 mile with Terence afterwards.

6-21-10 Summer and Squats

I've decided not to the meet in July. Since Dave hasn't sent us anything I decided to write my own workouts for the rest of summer. I'm gonna start with a lot of volume and lighter weights so I won't always need spotters. I'll increase the weights and decrease volume for 3 weeks and repeat this for 4 cycles or if I decide it sucks/Dave tells me what to do. My main goal is to at least maintain my strength over summer which is something I failed at last year. I will probably loose weight which is fine as long as I don't get weaker. If I can increase my lifts I'll be very happy and I will be in good shape to hit 1000 pounds in November. I'm still waiting for my inzer belt to come also.

My maxes right now are 345, 215, and 400 for a total of 960 although I may be a few pounds weaker in all my lifts.

Squat with no belt

235 x 10 x 3 PR. all felt easy. worked on coming up fast. Had some knee pain from basketball before workout which wasn't really an issue.

Cleans

135 x 5 these were hang cleans which I hate, but I was using octogon plates like at Wooden, but enough is enough when it comes to hang cleans. I decided to do full cleans with control.

155 x 4

165 x 4 PR hurt my hand a little on this so I didn't do another set. I need to catch the bar on my fingers instead of palms I think.

Lunges

135 x 14 x 3 right glute definitely sore on these.

Abs

6/22 Bench

RGBP:
165x5
185x5
210x5

BB Row:
135x10
165x10
185x10
205x10

BB Curls

Felt kinda tired and weak today, so I didn't go completely balls to the wall.

Competition!

Snatch: 110 115 miss 120

Clean and Jerk: 133 miss 136 137

Total: 252 for a 6kg meet PR (5 on the snatch, 1 on the clean and jerk)

3 week absence from the blog

Tomorrow, I leave for a 3 week trip in Israel. If I do get a chance to workout, I won't have the internet access to blog what I did. Congrats to Matt, Dave, and Bryce for their performances at Nationals, and good luck to those competing in the CA State Games.
--Scott

Monday 6-21 Training

Sorry to post this here, but the mailing list isn't letting me post for some reason.

For those of you here for tomorrow, how's 9:30PM for squatting? Cassie, I know you end work at 9 so will this leave enough time in between work and lifting? Does 9:30PM work for everyone else? Everyone meaning Terence, Rainie, Misael, James, Jae, Victor, Frank, and Tim. Am I missing anyone?

6/20 Box Squat

Box Squat:
225x2
255x2
275x2
295x2
315x1

Seated GM:
135x10, 10
185x10, 10

Abs

Bench and Back. Saturday 6/19/10

Bench 4x4 (with pauses)
125
125
125
125 (tough)

Decline Bench 3x5 (touch and go)
135
135
135

Pullovers 3x5
50
50
50
-> all using the easy curl bar (the curved one that we use for preacher curls and what not - which weighs 30lbs alone)
-> I did these pullovers while keeping my elbows slightly bent

Lat Pulldowns (individual/separate handles machine)
140x6
140x6
140x7
-> did these starting wide and twisting arms as I bring them into my upper lats

Single Clap Pushups 2x10
10 reps
10 reps

Forearm "Fingertips" Grip Holds
2 sets until failure holding a 25lb plate in each hand
-> "failure" referring to dropping the weights because I could not hold onto them anymore (lost grip)
-> 1st set I didn't grip them quite right and could only hold on for 5-6 seconds
-> 2nd set I held on a little longer for maybe 10-12 seconds

**** STRETCHED AFTER ****

--> WEIGH-IN: 136LBS BW

6/18 Bench

RGBP:
165x5
185x5
205x8, 4 PR

BB Row:
185x8, 8, 8

Incline Bench
BB Curls

Getting stronger on the RGBP. My triceps and delts are looking more substantial these days, and I attribute that to the RGBP. Hopefully this has a beneficial effect once I return to shirted benching. Also, did some swimming this morning and weighed in at a dehydrated 223. I may need to trim off a little bit of chub before the November meet, but thats a ways down the road.

Doobie Brothers and Chicago tonight, and good luck to Dave and Matt this weekend!

Great Squats and Deads with Misael. Thursday 6/17/10

Back Squats 4x2 (BELTED)
185
195
205 --> P.R.!!! (current 1 rep max is 215 so I'm very happy with this!)
205
--> felt good!! bar with 205 on it felt pretty heavy on my back but I still got it!!

Stiff-Legged Deadlifts 4x4 (NO BELT, NO CHALK)
225
245 --> P.R.!!!!
225
225

Good Mornings 3x8
95
105
105
--> no belt no chalk. I didn't go too heavy on these. Hamstrings feel kind of tight (which doesn't make sense after stiff-legged deadlifts so maybe they were just tired).

Dumbell Pullthroughs 3x10 (5 each arm)
40
40
40
-> really explosive!! (bringing dumbell well above head in the air).

Weighted Medicine Ball Crunches 4x10
10lb with arms bent
10lbs with arms fully extended (this makes it harder)
20lbs with arms fully extended
25lbs with arms fully extended (tough)

Sprints (40 meter dashes)
4 x 40m sprints
-> did 1 warm-up lap, 2 warm-up sprints, 4 hard sprints, 2 lap cool-down.

**** STRETCHED AFTER ****

--->> MY RIGHT ELBOW IS HURTING ... I STARTING FEELING IT DURING THE SPRINTS ... NOT SURE WHAT I DID.

---->> MY RIGHT HEEL ALSO HURTS ... I NOTICED THIS LATER WHEN I GOT HOME AT NIGHT ... RIGHT HEEL HAS MEDIUM, DULL PAIN ... NOT SURE WHAT HAPPENED HERE EITHER.

Pushups and Crunches. Wednesday 6/16/10

-> so apparently the gym closed at 7:45pm ... Terence and I got there at 7:10 ... but they don't let you in within 45 minutes of closing.

Pushups
2 sets of 25
-> last few reps of second set were tough! triceps tired!

Crunches
2 sets of 25
-> abs tired!

"Incline Pushups"?
1 set of 20
-> pushups with my hands on the ground and my feet at a higher height on a bench seat
-> last few reps pretty tough

6.17.10--Benchketball

Made it to the gym for the first time in a week. Training with my friends from high school, all of whom don't go to the gym regularly. AKA I look like Dave compared to them.

Bench Press:
warmups
155x3x4

Pause Bench:
135x2@3 seconds, wrist started hurting so I stopped.

Machine Flyes:
75x10
90x8
75x8

Tricep Pulldowns:
80x10x3

Thursday Weigh In:
160 lbs

Basketball:
I played a lot, then watched the LAKERS WIN!!!111!1!11! Then played some more

6-17-10 Bench

Bench

200 x 2 x 4

Incline Bench

145 x 5 x 2

155 x 5

Floor Press x fail pins didn't go low enough

Triceps Pushdown

150 x 10 x 3

Machine Flyes

Squat/Deadlift

Had to workout early today after having only a small meal but it turned out to be a good training session.

Squat
275 x 2
285 x 2
295 x 3 -PR, was aiming for 2 but I got slapped up pretty good before this set so I was fired up

Deadlift
355 x 5
365 x 5

GMOPs
185 x 10, 10, 8

I'm coming back to SoCal Friday night and will be back with the UCLA lifting crew on Monday.

6/16 Box Squat

Box Squat:
235x2x2
245x2x2
255x2x2

+ Bleh

Was not feeling it today in terms of gym time. I got in, did my box squats, and got out.

Bench

Bench
185 x 2 -easiest this has felt so far
195 x 2
200 x 2.7 -PR, I was going for 2 but the spotter touched the bar on the first rep so I did 2 more
155 x 9, 9

Floor press
175 x 5, 5, 5

Flat dumbbell press
55s x 12
60s x 8, 7

Pushdowns
50 x 20
60 x 15, 15, 15

I talked a little bit with Rich, the guy that I said benched 655 before. He lifts single ply and said his PR is now 720. Anyway, he said that their guys have been benching once a week for a long time now. Usually they do a 6-8 week cycle raw and then follow it up with a cycle of shirted benching. However he said that they made really good gains in this past cycle when they did both raw and shirted benching every workout, working up to however heavy they could go raw, then shirting up. Rich is doing a meet in Chatsworth, CA put on by Scot Mendelson in a couple of months and hopes to put up 800.

Heavy Back Day. Tuesday 6/15/10

One Arm Rows 3x3 (each arm)
80x3
80x3
80x3

Medium Hammer Grip Lat Pulldowns 3x5
180x5 --> P.R.!!
180x5
180x5
-> bringing bar down to collar bone

Ultra Wide-Grip Semi-Upright Bent-Over Rows 3x5
115x5
115x5
115x5

Chinups
-> 1 body weight set of 10
-> right shoulder felt a little weird and kept popping in the way up. (so i switched to chinups for the next set)

Pullups
1 bodyweight set of 7
-> this felt much better on my shoulder. however, i gave myself less than 1 minute rest after the chinups so I couldn't even get 10.

Upper Back

Dumbbell rows (w/ straps)
130 x 10
175 x 6, 6

Pullups
BW+45 x 8, 7, 7

Barbell shrugs (w/ straps)
315 x 20
405 x 10, 10

Kneeling abs (alternating left and right side)
90 x 10
95 x 10, 10

Hammer curls
45s x 10, 10

Recovery Day for Lower Body. Monday 6/14/10

Unfortunately, I dropped something on my right big toe while I was packing up to leave the dorms on Friday and it really hurt actually to the point where I had to ice it and walk easy on it the next day. It felt 98% better today though but I still didn't want to squat heavy so instead I did the following:

45 Minute Bike Ride
-> I took the road bike out on the streets and through the hills. My heart rate was sky high and I was breathing very heavy. Man am I out of shape!! Absolutely no endurance like I used to have in the cross-country days.
-> During the bike ride however I did TWO 150 METER SPRINTS ON MY BIKE UP A STEEP HILL just to get a little explosion going in my legs and that felt really good. The first 150 I was able to stay in the "standing" position and really drive my legs through the pedals but the second 150 I got pretty tired halfway through and had to sit down for some of it.

Body weight Squats
4 sets of 20
-> just to retain muscle memory in the muscles.

Ankle Strengthening Exercises
-> about 4-5 minutes balancing on each leg on my semi-circle foam pad

6-14-10 Squat

Went to a Gold's Gym in Pasadena. It was pretty similar to the Wooden Center in terms of equipment. The squat rack was a simple frame, not a power rack and the pins were a bit higher than I like. Also I had no belt or UCLA powerlifting team to spot me so I wasn't that into it.

Squat (unbelted)

275 x 5

295 x 3 not easy

315 x 1 + fail. lost tightness in hole didn't come up quick enough. Didn't feel heavy.

Pause Squats 3 second self imposed

225 x 3 x 3 easy

Cleans

133 x 5

153 x 3

173 x 1

183 x 1

193 x 1 PR

183 x 1

cleans felt good today

Standing cable abs and wide grip pull ups

working out by myself sucked

Squat

I'm training at a gym called Anytime Fitness in Branson, Missouri which is where I'm staying to visit some family for the next week. It looks like a commercial gym and the title sounds like it'd be a commercial gym but there's actually a few powerlifters that train there but mostly bigass bench only guys. Apparently the huge (but friendly) guy who gave me a weekly pass benches 655. He even offered to let me have a key in case I wanted to train after gym hours.

Squat
265 x 5, 5
275 x 5

Pause squats (3 second self count)
205 x 3, 3

Lunges
135 x 8 (per leg)
155 x 6, 6

I kind of cut this workout short. The right side of my hip was not feeling good while squatting so I did 3x5 instead of 5x5 and only did 2 sets of pause squats. Also I finished the workout in about an hour which left me panting throughout the workout. Okay I'll stop complaining now.

Post-training BW: 180.5lbs

6/14 Bench

RGBP:
165x5
195x10, 7, 5 PR

Pull-ups:
BWx5
+25x5
+45x5, 4

Hammer Curls

Taught my sister how to spot a bench press today. Got a PR on the reverse grip, but I was Gregging pretty hard on the last 2 reps.

First Meet Advice - Dave Tate

A nice informative no-nonsense video from Dave Tate:

6/13 Box Squat

Box Squat (16"):
225x2, 2
235x2, 2
245x2, 2

Front Squat to Box:
135x4
185x4, 4

Leg Raises

Just getting back into it again. I only have my belt and chucks up here in NorCal so I can't get too crazy haha. Just a bunch of box squatting and RG benching until I get back to lifting with the team.

Military Press and Back. Saturday. 6/12/10

-> I've been only benching once a week (on wednesdays) and I've been doing military press and shoulder work on saturdays (along with 2 or 3 back exercises as well).

-> Also, I put some ICY-HOT on both elbows and got to work ... what a great day!!

Seated Military Press 4x4
75x4
85x4
85x4
85x4 (easy)
-> bringing bar all the way down to just below collar bone.
-> I'm surprised I could do 85lbs for 4 reps on these. I don't believe I've ever hit 85lbs for more than 6-8 reps tops. SO I'M VERY HAPPY!!

Weighted Hammer-Grip Pullups 4x4
45x4
45x4
45x4
45x4
-> I'M VERY SURPRISED THAT I COULD HIT 4X4 WITH A PLATE ON THESE!! I'M BACK!!

Arnold Press 3x8
30s x 8
30s x 8
30s x 8

Semi-Bent-Over Row Machine (more upright) 3x8
80x8
90x8
100x8
-> did these very slow and controlled.

Seated Cable Rows 2x10
120x10
120x10

Rear-Delt (bent-over) Flys 2x10
5s x 10
5s x 10

Squat + Deadlift + GMOPs

Squat:

225 x 3 (form on this was bad)

235 x 3 (PR)

245 x 3 (PR)

Deadlift:

295 x 5

305 x 5 (PR)

GMOPs:

185 x 8, 8, 10

6/11 Bench

Reverse Grip Bench:
175x5
185x10 PR
195x7 PR

Standing Press:
95x5x3

Neutral Grip Pullups
Shrugs

Just got back to NorCal as of yesterday and I visited the gym today. Some new stuff there including one of those landmine things and a set of kettlebells. Banch was suprisingly strong today, especially since I had no spotter. Since I will have no real spotter for the next few weeks I will probably do considerably less heavy work, and focus more on the accessory stuff. Its only about 6ish weeks, so that shouldn't really impede any progress.

6.9.10--Bench Press

Bench Press:
warmups
155
170 PR at 165 weight class
180xf--got it 3 inches off chest, which is weird because I can 3 board 185x3... must get stronger.
165
135x7
I know that workout seems all over the place, but I wanted to hit a new max. I could've Gregged my ass of the bench to hit the 180, but it's no big deal.

Tricep Pulldowns:
70x20
80x15
90x10
Supersetted with Lat Pulls:
110x8
110x6
110x6

Wednesday Weigh In:
164.5 lbs

Training with you guys the past year has been awesome. Best of luck to anyone competing over summer. Can't wait to see you guys in September.

See you guys in 3 months

Squat

265 x 3

275 x 3

285 x 3 (PR)

Deadlift

335 x 5 x 2

GMOPs

175 x 10 x 3

Squat/Deadlift

Squat PR's and shitty knee wrapping are the cures to a bad hangover.

Squat

265 x 3

275 x 3

285 x 3 -PR

Deadlift

295 x 3

335 x 2, 2

Just light stuff to work on form. Didn't want to go too hard since we max'd last week. And also Dave's knees needed wrapping.

Good mornings

185 x 10

205 x 8, 8

Squat Meet tune-up

Squat:

450 x 3 (straps down)

500 x 3

550 x 2, 2

Tried to work on hitting the hole harder. Speed seems to be my biggest problem in the suit, as I'm just not used to where to pop once the suit starts tightening. I think I finally got it with 550, but let's just hope the judges think so too.

Lunges:

135 x 6

185 x 6, 6

Messed around with some standing leg curls for fun.

ME Bench

Bench:

365 x 1

385 x 1, 1

Felt good. Much better than the last shirt work day. Weights feel light once again. Didn't quite get the shirt seated up high enough, but I let the sleeves rotate out enough that was lose enough to touch.

Foam-roller Press:

405 x 2

415 x 1

425 x 1 @ 9

I know that if can get it touched smoothly, I should be able to lock out this weight.

Incline Bench:

135 x 8

155 x 8

185 x 3

On the last set, my right elbow felt a sharp pain. Stopped immediately. Hopefully nothing serious.

Bench and (some) Back. Wednesday 6/9/10.

Bench 5x5
-> all with pauses
115x5
115x5
115x5
115x5
115x5
-> this weight was tough but felt good. I didn't lose too much strength. I'm a happy power-lifter.

Foam Roller Bench Press
135x5 (easy)
185xFAIL -> 155x2? ... I made a joke about upping the weight to 185 and Dave called me on it.
135x5 (pretty tough after all that fun with 185 haha, 185 was easy to control down but not up!!)
135x5

Medium Grip Behind-the-Head Lat Pulldowns 3x8
120x8
120x8
120x8
-> these felt pretty good. not too difficult but challenging on later reps. I have kept almost all of my back strength!! - which is great!!

Incline Bench
-> all with pauses
95x5+fail (off of lower pecs)
75x7 (off of upper pecs just below clavicle -> these made my right shoulder feel uncomfortable. I didn't like the tension I was feeling so I stopped).

Bent-Over Rows 2x10
95x10 (easy)
95x10 (last reps TOUGH)

--> I ran out of time to do more back exercises. I am satisfied with today's bench work though!

Bench and Upper back

Bench:

135 x 3

145 x 3

150 x 3

115 x10, 10

foam presses:

135 x 5

155 x 5

155 x 4

135 x 5

lat pull downs:

120 x 10

130 x 10,10

shrugs:

2 plates x 10

3 plates x 10, 10, 1o

I see a pattern

Bench

175 x 3

180 x 3 x 2

135 x 10

Second set of 180 was actually pretty easy after getting a spotter to do liftoff.

Pause bench (3 sec)

145 x 3

155 x 3 x 2

Dumbbell shoulder press

50 x 6

55 x 6 x 2

Close-grip lat pulldown

160 x 8

170 x 8 x 2

Hammer curls

40 x 8

45 x 8

50 x 8

6-9-10 Bench

Bench

205 x 1

215 x 1 PR New Max

205 x 1

205 x 1

205 x 1

Triceps Pushdowns

150 x 10 x 3

Wide Grip Pull Ups

BW x 5 x 5

Weigh In: 153.5 lbs

Bench/Upper Back

For the next 3 weeks leading up to the July meet I'll be benching heavy on Wednesdays and light on Saturdays.

Bench (brief pause)

175 x 3

185 x 3, 3

145 x 10, 10

Foam presses

185 x 5

205 x 3+2fails

225 x 1+1fail

185 x 5

Lat pulldowns

230 x 9

240 x 8

250 x 7, 7

Machine shrugs

10 plates x 15, 15, 15, 17

Tuesday 6/8/2010 Recovery

Box Squats

245 x 3

245 x 3

245 x 3

Overhead Press

105 x 3

105 x 3

105 x 3

This was a killer on my shoulder. I was definitely feeling those weighted dips from sunday.

Bent over Rows

160 x 3

160 x 3

160 x 3

Sit ups on decline bench w/ 10 lbs

5x5

Squat. Monday 6/7/10.

Back Squats 5x4
165x4
165x4
165x4
165x4
165x4
-> first 2 sets really tough, but then it got easier.

Power Cleans
115x5
115x5
115x5
115x5
95x7 (to focus on form more)
-> I need to get elbows up more and not spread feet as much when I land/catch the weight.

Banded Box Squats
-> all with purples (1 each side)
95x5
95x8
95x8
95x8
-> last few reps were really tiring.

Medicine Ball Throws with Akram
2sets till failure with 6kg ball
-> these were pretty tough.

Weighted Box Jumps onto Tall Box
3 sets of 8 reps while holding the 5lb weights in each hand.
-> on the 4th rep of the last set, my right foot landed on the corner of the box and I slipped off and scraped up the middle of my right shin and my right hamstring. No serious damage or injury. Just embarrassing and disappointing.
-> I need to narrow my stance a little bit on the box jumps so I land with both feet on the box and not on/near the edges!!

DE Squat

Sort of recovering, trying to squeeze in as much speed work as possible before the meet

Band-resisted box squats:

greens + purples

225 x 2, 7 sets

245 x 2, 5 sets

Not too bad. I can tell I haven't done these in a while as I'm not quite firing the way I'd like to be. The explosion isn't very smooth either. More bar weight might fix that though. I might work these in over the summer.

Cleans:

135 x 5

185 x 3, 5

205 x 4 + 2f

Felt pretty good on these. A bit tired from the box squats

Finished with pylos and ball abs.

6.7.10--Squat

Squat:
warmups
185
215
235 PR for 165 weight class. Now all of my lifts are within 15 pounds of my 181 maxes. I might have been able to get 245, but probably not much more than that. Happy with the 10 pound PR.

DB Walking Lunges:
20sxwalk from squat rack to water fountainx2

Plyos (box step ups and box squat jumps) supersetted with Abs (ball planks)

DEDEDEDEDEDE Squat

Band-resisted box squat (green)

175 x 2 x 9

185 x 2 x 3

Cleans

135 x 3 x 5

Just working on form. I think I figured out the problem last time. My hands were were too wide before; this time they were just a little more than hip width and they all felt easy.

Plyometrics

unimaginative so the same shit I've been doing for the past 3 weeks

Squat + Cleans

Squat:

205 x 5 (high on most of them)

215 x 5

225 x 5

235 x 5 (struggled but got it done)

Cleans:

115 x 5, 5, 5

95 x 5 (dropped back down on the weight to work on form)

Band Resisted Box Squat:

purples:

95 x 8,

115 x 8, 8

greens:

95 x 9 (went for 10 reps but the bar slipped off my back on the last rep)

Plyos and Abs

6-7-10 Squat

Band Resisted Box Squat
Greens and Purples
135 x 4 x 1
135 x 2 x 2
155 x 2 x 3
175 x 2 x 6

12 sets was annoying. No belt on most sets. Used wrist wraps.

Cleans

135 x 5, 6, 6

155 x 4

Plyos and Abs

(shoulders and back - sorry guys!). saturday 6/5/10

-> I'm only benching once a week right now to let the elbows phase in easier. Today I am not going super heavy but getting back into it. Most of these sets of 8 were not max effort but I probably could not do more than 1-3 more reps at most of these given weights.

Ultra-Wide Grip Lat Pulldowns 4x8
100x8
110x8
120x8
120x8

Dumbell Shoulder Front Raises 4x8
12sx8
12sx8
12sx8
12sx8

Close Grip Seated Cable Row 3x10
100x10
100x10
100x10

Dumbell Shoulder Lateral Raises 3x10
10sx10
10sx10
10sx10

Swinging Bar Pullups (at the track)
1 Bodyweight set of 12 reps

Recovery Pushing Movements

Still trying to take time off to recover on bench

Shoulder Press:
135 x 8
185 x 6, 6
135 x 8, 8

Skullcrushers:
80 x 2

Not feeling it in the elbows; didn't want to risk it so close to the meet

Machine Flyes:
stack x some reps

Cable triceps w/ rope:
4 sets

Volume Day Sunday 6/6/2010

Squat

335 x 5

335 x 5

335 x 5

I quit playing around and hit the hole hard. Some of these were grinders because I was going down too slow.

335 x 5 WAY easier

335 x 2 + 335 x 3

I had crappy grip for the first 2 reps. I did 2, racked it, took a 30 sec break, and did 3 more.

The last 3 weren’t too hard. I guess I just got out of the rack with the bar too low the first time. Moving on to 340 5x5 next volume day. Vit said I can handle it. I’ll take his word.

Bench

195 x 5

195 x 5

195 x 5

195 x 3

195 x 3

I’ll need to try these again next week.

Powercleans

135 x 5

135 x 5

135 x 5

135 x 5

135 x 5

Nothing fancy. Just getting used to the form. I’m gonna need more practice and get the bar to rest on my fingers instead of my palms when I’m at the top. Still got me tired though.

Weighted Dips

5 reps w/ 55lbs

5 reps w/ 55lbs

5 reps w/ 55lbs

Weighted Pull Ups

5 reps w/ 30 lbs

5 reps w/ 30 lbs

4 reps w/ 30 lbs

I’ll be doing these again next week.

Finished with some reverse crunches. 3 sets

Squat

Had to squat today because of my finals schedule. I'll most likely be back in the gym on Wednesday to bench.

While warming up I felt a slight twinge on the right side of my hip but it wasn't a sharp pain or anything so hopefully it's nothing serious.

Squat

255 x 5

265 x 5, 5, 5 -wasn't sure if I was getting depth on these but Misael watched the 3rd set and said depth was good

I tried rolling my hands a little higher up on the bar to prevent it from chaotically rolling up and down my back like it has been for the past year. It helped, but some rolling still happened on my later sets. Misael suggested chalking my hands up which helped slightly as well. Hopefully if I just get used to this new style of gripping the bar the problem will go away.

Lunges

135 x 4 x 8 (per leg)

Power cleans (light)-wasn't planning on doing these but Misael was doing them so I joined him

135 x 3, 5, 5

Standing abs

100 x 12

110 x 12

120 x 10, 12

Qualifying Totals

Since Greg keeps talking about the qualifying totals for Collegiate Nationals, I figured that I would just post a list of them on the blog.

Men's (in lbs):
132 - 885
148 - 1025
165 - 1075
181 - 1145
198 - 1250
220 - 1275
242 - 1290

Women's (in lbs):
105 - 391
114 - 418
123 - 440
132 - 462
148 - 507

These totals must be made at a USAPL meet after Jan 1 of the year in which you will be competing. For us, that meet would probably be the February meet at Velocity Sports Performance. I should also add that these totals can be made either raw or with equipment, but 99.9% of people at nationals will be using equipment.

Bench

Bench

225 x 1

235 x 1

245 x 1

255 x 1 (PR) this didn't even feel like max effort

Where I'm @:

Squat: 305

Bench: 255

Dead: 415

Total: 975

This puts my total at 100lbs below qualifying for collegiate nationals. I could even hit this raw, but I should definitely be able to total 1075 equipped by the January or February meet.

Our Mentor's Mentor

http://www.powerliftingwatch.com/node/15622

Dave's old coach, Bull Stewart, pulling some big weight.

234

Yesterday's Upper back

the usual

Today's bench

Bench

175 x 1

185 x 1

190 x 1

195 x 1

200 x 1 (PR)

Barrier broken. I see you, 2 plates.

2 board

185 x 3 x 2

195 x 2

195 x 1

205 x 1

Floor press

165 x 5

175 x 5 x 3

Dumbbell row

112 x 6 x 3

Curls

in the squat rack

Light Bench

Bench (paused)

155 for 5 sets of 3

3 board press

185 x 5

195 x 5

205 x 3, 3

Dumbbell rows (w/ straps)

132 x 12, 12, 12

Barbell curls - in the squat rack :)

85 x 10

95 x 6, 8

6/5 Bench

Close Grip 2-brd:
205x3
225x3
235x3

Standing Press
Rolling Ext
Weighted Pullups
Brunch

Bleh. Finals are taking their toll on my body stress-wise, so this is my last lifting session this quarter. Something comparatively light. Next lifting update will be on the 14th.

Good luck on Finals everyone!

Deadlift 4-3-10

Deadlift:

195x1 yay!!

Deadlift 6-4-10

Deadlift:

545x1

565x1

575x1 PR

Cleans:

185x2

225x2

255x1

275x1

285x1 PR

Seated Good Mornings:

Man these made my groin feel much better, which in turn made my knee feel better. Definitely doing these every week.

225x6

275x6

315x6

Supa Abs:

If you wanna know what they are, you gotta do them

Thursday 6/3/2010 Not a complete failure...

Squat 365 x 1

Had to stop here. I felt a terrible pain in my lower abdomen. It was anything bad but it hurt like a bitch. I was originally gonna go for a double at 385. As I was warming up I realized this wasn’t the best idea for today. I think I went too heavy on the front squats on wednesday.

Bench 205 x 2

Still feel weak in my left elbow but slowly getting my strength back. As long as it doesn’t hurt, right ?

Conventional Deadlift 445 x 3 PR!

I was going for a double but I had another one in the tank. Had to make up for what I didn’t do for my squats. The third one was a bit of a grinder. So long sumo d-lifts.

Pull Ups.

3 reps w/ 35

2 reps w/ 45

Adjustments for my Texas Method routine:

I’m not getting too much out of barbell rows. I’m taking those out and replacing them with powercleans. I need to work on my explosiveness. I can still to extra upper back work when I do the weighted pull ups.

For recovery day, I’m replacing front squats with box squats. This should help with my hip power.

I’m going to vary my heavy days with heavy triples, 3x2, and an occasional single.

Also, I’m adding in plyometrics on heavy days.

Today I was just so out of it with the final I had in the morning and the presentation I had to give afterwards. Next week should be better.

6.4.10--Deadlift/Schmeadlift

It was just two weeks ago that I decided to start over on the deadlift. Last week, I deadlifted conventionally for the first time. Continue reading to see how I did trying to go heavy...

Deadlift (Conventional):
135x5
185x4
225x2
275
315 PR @165 weight class Back in the 700 club! Woohoo!
335xf (I get it up 3/4ths of the way and it slips out of my hand because I had no chalk)
335xf (couldn't get it off the ground :/)
Happy with the 40 pound PR for this weight class, and only 10 pounds under PR for 181 weight class, but I need to be shrugging heavier weight so my grip is not a factor at this weight.

Back Hyperextensions:
BWx100

Cable Pull Throughs:
140x10
150x10x2

Abs:
Crunches and sit ups

6/3/10 Deadlift

Deadlift

135 x 2
155 x 1 PR
165 x 1 PR
175 x 1 PR

Learned how to do cleans today...woohoo
45 x 5 x 2
65 x 5 x 1

Return of the Deadlift

After a nearly 3 month hiatus...

Deadlift:

550 x 1

605 x 1 @ 8 (best rep of the day)

655 x 1 @ 8+

Minimal pain (but not pain free). Reps weren't super quick as the videos will show, but I'm pleased to not be down for the count on these at nationals.

video of the 655:

Cleans:

185 x 1

Ow. stopped before i hurt myself

Finished with like 200 reps of hyperextensions.

Bonus rep: i can still touch the basketball rim. <3

Deadlift

Deadlift (Previous 345PR)
355 x1 PR
375 x1 . . . PR
395 Fail
395 x1 . . . . . . . PR!!!!!!

Hyper Extensions
BW x100 x2

Surprised myself today!

Epic Box Squats with Kyle! Thursday, 6/3/10.

Box Squats 10x2
135
135
135
135
135
135
135
135
135
135
-> the box height was right at parallel. these doubles were not heavy doubles but more "medium" focusing on sitting back and squatting up quickly (explosive).

Good Mornings 5x5
95
95
95
95
95
-> I also kept these at "medium" to stay real explosive.

Barbell Glute Thrusts 3x3
225
225
225
-> very heavy. I'm real tired.

Back Extension Machine 4x6
305
305
305
305
-> did these with lifting up my butt to simulate the lockout on deadlifts.

Core Leg Raises with Dumbell
17.5 lbs x 5
17.5 x 4
17.5 x 4
Body weight x 15

Fast-Twitch Line Jumping
2 x 30 second intervals

Body weight Hyper Extensions
2x15

**** STRETCHING AFTERWARDS ****

6-3-10 Massive Deadlift PR Day

Deadlift

365 x 1

385 x 1 PR NEW MAX

400 x 1 PR NEW MAX

So Great to deadlift 400. This was a 25 pound PR and a 100 pound improvement from when I first maxed in november.

Cleans

135 x 2

155 x 2

165 x 1

175 x 1

185 x 1 PR

195 x fail, fail, high pull

185 x 1

Hyper Extensions

Vertical Jumps, rim touches, dunk attempts including women's ball alley oop which I kinda pushed in.

Errday

Deadlift

395 x 1

420 x 1 (puur)

Cleans

135 x 2

145 x 2

155 x 1

High pulls

165 x 1 x 3

doot doot doo...

My form on cleans is pretty bad so I did some more singles at 135 after this to reinforce form. I can get the bar where it needs to be but I can't drop down into it quick enough.

Hyperextensions

Deadlift

Deadlift

405 x 1

420 x 1 -PR, SMOKE WEED EVERYDAY DEADLIFT EVERYDAY

Power cleans

165 x 2

175 x 2

185 x 1

195 x 1

200 x 1 -PR

Back raises

BW x 50, 50, 50

Good day for UCLA Powerlifting. Collectively over 100 lbs worth of PR's. Great work everyone!!

6/3 Box Squats

Box Squats (16"):
185x2x8

Good Mornings:
140x5x5

Glute Thrusts
Abs

Starting my finals de-load. Everything felt pretty weak, so just taking it easy was probably the best course of action. My lower back was a little tweaked too, b/c I have been sitting down hunched over my computer far too much.

Deadlift

6/3/10

Deadlift

385 x 1

405 x 1 PR

415 x 1 PR

LE Bench

Attempting to recover so did minimal work

Bench:

225 x 8, 10, 8, 8

Incline Bench:

135 x 10

155 x 8, 8

Dips:

bw x 2

Man these hurt bad. I felt fine until I tried doing them and then my deltoids went crazy, which was unexpected. Something about these really irritates the lower tendon.

Finished with light lateral cable raises to get some blood in the area for recovery.

Bench

6/2/10

Bench

235 x 2, 2

225 x 2, 2

Incline Bench

155 x 5, 5

165 x 5, 5

Dips

+25lbs x some amount

+45lbs x 7, 8

+0lbs x 20

Bentsh

Bench

175 x 2 x 2

180 x 2

185 x 2 x 3

Incline bench

135 x 5

145 x 5

155 x 5 x 2

145 x 5

Bad incline day, only managed to tie Luke. Would've stayed at 155 for the last set but was kind of concerned about a weird feeling in my shoulder during the fourth set.

Dips

BW + 45 x 6

BW + 45 x 8

BW + 45 x 10 x 2

Cable seated flyes

BACK TO BENCH!! FEELING GOOD!! Wednesday, 6/2/10.

***** FIRST DAY BENCHING IN OVER A MONTH. I'M STARTING FAIRLY LIGHT TO PHASE BACK INTO THINGS. MY ELBOWS FELT GOOD TODAY. I'M VERY EXCITED. IT'S GOING TO BE A GREAT SUMMER. I LIFTED WEIGHTS TODAY AND IT WENT A LITTLE SOMETHING LIKE THIS:

Bench 3x8
-> all slow and controlled with pauses
95
95
95
-> feels good.

Incline Bench 3x8
-> all slow and controlled with pauses
75
75
75

Banded Bench (no weight) 3x8
-> all with 1 purple (doubled) and with tricep emphasis

Light Bicep Curls 3x8
-> Dean suggested these and I like them!!
-> only with 10 lbs in each hand, slow and controlled, always flexing the triceps at the bottom.
-> ELBOWS FEEL GOOD!!

Light Banded Tricep Work
3x8 pushdowns with 1 red (singled)
3x8 overhead spread-aparts with 1 red (singled)

**** STRETCHED AFTERWARDS ****

Bench and Upper Back

First time doing singles on bench. Experienced shoulder and wrist pain for the longest time and couldn't do much benching these past few months.

bench:

145 x 1
155 x 1 (PR)

165 x 1 (PR)

170 x 1 (fail)

165 x 1 (fail) almost had it, got it half way up and couldn't finish

Incline bench:

95 x 5

105 x 5

115 x 5, 5, 5

BW Pull ups:

3 sets x 10 (started swinging on the last few reps of the last 2 sets)

Shrugs:

3 plates (315) x 20,20, 20

Heavy Bench/Upper Back

Pulled an all-nighter last night, but training wasn't too bad.

Bench (full commands)

195 x 1

205 x 1 -didn't feel too bad

210 x 1 with help -Matt didn't want me to struggle too much since it was the 3rd set so he helped the bar up

210 x 1 (brief pause) -PR, this was a max effort very slow rep, ass might have come up

205 x 1 (brief pause) -felt pretty easy

Don't know why 205 was so much easier than 210 today. My bench has felt good this past training cycle and I've been hitting 2 rep and 3 rep PRs but this doesn't seem to carry over to my 1 rep max much on bench. For the next few weeks leading up to the July meet I'll try and get more heavy benching in. Maybe I'll do 1 light day and 1 heavy day.

Incline bench

135 x 5

145 x 5

155 x 5, 5, 5

Wide grip pullups

BW x 12, 12, 12

Barbell shrugs (w/ straps)

315 x 20, 20, 20

Banch 6-2-10

(for the ramainder of this post, i refuse to use any vowels other than "a")

banch prass:

315x2x6

225x10

anclane:

225x5x5

daps:

bwx18

bwx15

flaas

6-2-10 Bench

Bench

195 x 2 x 3 super easy

200 x 2 x 2 felt light

205 x 2 PR last rep was slow around my sticking point

I'm always stronger on wednesday than saturday

Incline Bench

135 x 5

145 x 5 x 2

155 x 5 x 2 PR

Dips

BW x 12

BW +45 x 10

BW + 55 x 8

BW x 12

I hate dips

Supersetted with roman chair abs

Cable Flyes

70 x 8 x 4

Weigh In: 155.5 lbs

6/2 Post-Birthday Bench

Reverse Grip Bench:
185x5
195x5
205x5 PR
175x12 PR

OH Pin Press:
155x5, 5, 5

Face Pulls
Shrugs

Obviously the beer that I consumed last night lent itself to breaking my previous reverse grip records. I'm finally a real adult yay!

6.2.10--Bench Press

Bench:
warmups
155x2x4
160x2x2

Incline Bench:
115x5x5

Weight Assisted Dips:
BW-34x10
BW-28x10
BW-22x10

Cable Flyes:
45x8x3

Wednesday Weigh In:
162.5 pounds

6/1/2010 Recovery

Front Squats

235 x 3

235 x 3

235 x 3

Overhead Press

110 x 3

110 x 3

110 x 3

still sore from Sunday

Barbell Row

165 x 3

165 x 3

165 x 3

Sit ups on decline bench

3 sets with a 5lbs weight behind my head

FIRST DAY BACK TO THE WEIGHTS. (Back) Tuesday 6/1/10

---> BACK ON THE MAP!! I TOOK ABOUT 1 MONTH OFF DUE TO PAIN IN BOTH OF MY ELBOW JOINTS. MY LEFT ELBOW FEELS 98% BETTER BUT MY RIGHT ELBOW IS STILL NOT QUITE THERE BUT NEITHER ELBOW HURT TODAY. NOTHING REALLY BOTHERED ME. I PUT ICYHOT ON BOTH ELBOWS BEFORE I STARTED WHICH HELPED A LOT.

Pullups 3x10
10 reps
10 reps
10 reps
-> all body weight and done very slow and controlled. last few reps of each set were tough.

Bent-Over Rows 3x10
95x10
95x10
95x10
-> bent all the way over so my upper body was parallel with the ground, these were very tough. my biceps are shot from the pullups.

Barbell Shrugs 4x8
225
225
225
225
-> oh boy, 2 plates hasn't been this hard to shrug or hold onto in a while!

Hips? and Plyos. Monday. 5/31/10

Hip Adduction Machine 4x10
235
250
250
250
-> felt good

Hip Abduction Machine 4x10
145
160
160
145
-> third set was tough. had to drop weight.

Multi-Hip Machine Lateral Raises
25lbs x 10 reps each leg
40lbs x 10 reps each leg
40lbs x 10 reps each leg

Lateral Jumps over Bench
3 x 8 reps each leg

Box Jumps
1 set of 10 reps onto tall box

Box Squat Jumps from Depth onto Tall Box
4 x 10 reps
-> I was very impressed that Matt could do these so easily and so smoothly!! I like this exercise!

Mountain Climbers (Core)
2x10 each leg
-> my left hip/groin feels weird - somewhat unstable - on these. I stopped early.

miscellaneous 6-1-10

squat:

405x2

425x2

455x2

315x10

pull up, bent over row super set

rear delt machine

all the weights x every last one of the reps

plyos

squat jumps

6.1.10--Holy shit it's already June Squat

Squat:
weird progression for my warmups because I was feeling tightness on the outer side of my left leg near the hip and it took more warming up than I anticipated to make it feel better. Then I hit:
175x5
185x5x2 I probably could have hit 195

Box Squat:
135x8x3 felt like I had just ran a marathon after this.

Cleans:
95x5
105x3x2
95x4
form still not great, but getting better explosiveness of the ground.

Plyometrics (box jumps) supersetted with Abs (ball planks)

Personal Problems:
Just really tired today... I don't know if it's because I had shots (TB and tetnis booster, not alcohol) earlier in the day. Also I didn't have much sleep and I wasn't exactly used to the 4pm lifting time. That being said, good fortunes await me for maxing new week. I'm feeling confident I'll be back to pre-illness strength in the skwat.

Uppr Back

Close-grip pull ups:

bw x 8

bw x 20+

bw x 30 PR?

bw x 8 @ 10 (haha)

Felt good to rep these out

Bent-over rows:

185 x 8, 10, 12, 15

No pain

Shrugs:

315 x 8, 10, 12

405 x 8

No pain here either, but I wasn't pushing it too much. No belt either.

Finished with curls and ball twists

Sign 10: Volume day feels like cardio

Squat

255 x 5

265 x 4

245 x 5

Not even going to say +f for 265 because I straight up gave up after the 4th. Too hungry and drowsy.

Box squat

175 x 8

185 x 8

195 x 8

Cleans

115 x 3

125 x 3

135 x 3

145 x 3

155 x 2+1

box squat jumps, step-up lunge jumps off box, ab bridge superset

6-1-10 Upper Back

missed squats on monday, don't plan on making it up

Neutral Grip Pull Ups

BW + 45 x 10 x 4 PR

Bent Over Rows

135 x 10

155 x 10

165 x 10

185 x 8

Machine Shrugs

6 Plates x 10

8 Plates x 10 x 2

8 Plates + 50 x 10

Transversus

Biceps Triangle/Square

50 x 10,9,8,7,6,5,4,3,2,1