Friday, December 30, 2011

Winter Training Log

Over the past six weeks, I have been trying to get myself ready for equipped lifting. My strategy for this was to use high weight and low reps as much as possible to condition my body to the heavier weight that I will lift in equipment. So, instead of following the traditional 5-3-1 training cycle, I used 3-1, 3-1, 3-1. I also started eating as much as possible to gain weight. I also did not do any physical activity besides lifting. The only exception to this was week 6, when I played 18 holes of golf before doing bench singles. During fall, I would play basketball for an hour on Monday nights before practice, so I never had really good squat workouts. Before starting this six week period, I was not training very hard. My singles had been falling in weight over the previous twelve weeks. So, I decided to go all out knowing that it would be the only hope I had to qualify for nationals in February. My final sets every time were done at 10 or 10+ on RPE. By the end of these six weeks, I reached one of my major goals and deadlifted 500.

Week 1:
Squat 265x3, 275x3, 285x3
Bench 185x3, 195x3, 205x3x2
DL 385x3, 405x3x3

Week 2:
Squat 275x1, 315x1, 335x1
Bench 205x1, 225x1, 225xf
DL 405x1, 425x1, 445x1

Week 3:
Squat 265x3, 275x3, 285x3, 295x3
Bench 185x3, 195x3, 205x3, 215x3
DL 405x3x2, 415x2

Week 4:
Squat 275x1, 315x1, 335x1, 355xf
Bench 205x1, 225x1, 235xf
DL 405x1, 435x1, 475x1

Week 5:
Squat 275x3, 295x3, 315x3
Bench 185x3, 205x3, 215x3, 225x3
DL 405x3, 425x3

Week 6:
Squat 315x1, 335x1, 355x1
Bench 205x1, 225x1, 235x1, 245xf
DL 405x1, 435x1, 475x1, 500x1

Thursday, December 29, 2011

Bench. Tues. 12/27.

Bench 4x4
135 (@8+), 140 (@9), 145 (@10-), 145 (@10-)

Floor Press 4x2
135 (@8), 150 (@9+), 150 (@10), 145 (@9)

Dumbbell Bench 4x8
40dbs (@ 7), 50dbs (@9), 50dbs (@9), 50dbs (@10)

Power Curls 3x3
-> all w/ Ez-curl bar
-> +30lb.es (@9), +32.5lb.es (@9+), +32.5lb.es (@9+)

Rear Delt Fly Machine 2x12
-> both sets with 10lb.es
(superset with cable rows...)

Cable Rows (medium grip) 2x10
120, 120

Squat. Mon. 12/26.

Back Squat 4x4 (belted)
185 (@9), 195 (@9+), 205 (@10), 195 (@9+)
-> (form still shabby, torso bent over a lot)

Box Squat 4x2 (belted)
155 (@9), 165 (@9+), 175 (@9+), 185 (@10-)

Form Focus Squats 2x8 (belted)
135 (@7), 135 (@7)

Standing Calf Raises (w/ shrug machine) 3x10
BW, 1pes, 1pes
-> (not too heavy, achilles tendons felt so-so)

Rotary Torso Machine 2x16
70, 70

Wednesday, December 28, 2011

Bench Assistance. Fri. 12/23.

Incline Bench 4x5
115 (@9-), 115 (@9-), 125 (@9+), 125 (@9+)

Weighted Dips 4x3
BW+25lbs (@9), BW+25lbs (@9), BW+35lbs (@10), BW+35lbs (@10)

Lat Pulldowns (close-grip)
140x12, 170x6, 140x13, 180x5+f

Iso-Lateral High Row Machine
1p+35lb.es x12, 2.5pes x6, 1p+35lb.es x14, 2.5pes x6

Cable Rows 3x12
80, 120, 100

Grip Strengthening Holds 2x(10 sec.)
-> both sets of 4pes on shrug machine

Bicep Curls 2x9
25dbs, 25dbs

Rear Delt Fly Machine 2x12
-> all w/ 10lb.es

Luke 12-28-11 Legs

Low Box Squat
315 x 3 @ 8+
335 x 3 @ 9+
345 x 2+fail I was mentally and physically tired and did not care enough to get that 3rd rep

Sumo Deficit Deadlift
225 x 5 standing on 2 plates
275 x 5 standing on 1 plate
these were way harder than they should have been and are much harder than the suited version

Weighted Hypers
2 plates x 20
2 plates + 25 x 15 x 2

Transversus a la foam roller

Luke 12-27-11 Bench

Bench
195 x 3 @ 8+
200 x 3 @ 9+
205 x 5? spotter touched literally every rep. I got the first 3 by myself pretty much but I felt like throwing in some more since he was helping.... even after I said don't touch it.

Seated Dumbbell Shoulder Press
50's x 10
60's x 10, 8

Dips, Ultra wide grip pull ups, Abs, sub-scap pull ups superset

Monday, December 26, 2011

Squat 12/26/11

Squat:
155 x 3 x 3
Harder than it should have been, but still definitely a PR.

Pause Squat:
135 x 2 (fail, unbelted, ...)
135 x 3 x 3 (belted)
At this point I felt somewhere in between nausea and passing out, so I decided to call it quits on squat.

Press:
50 x 3 x 3
Some light press.

Saturday, December 24, 2011

Luke 12-24-11 Legs

Got into gym at 3:45 to find out that it closed at 4. Rushed workout with no rest. I did machines to not stress my achilles.

Leg Extensions
2 leg x 2
and single leg x 2
Leg Curls
2 leg x 2
and single leg x 2
Adductors and Abductors

Weighted Hypers

Cable Crunches

Thursday, December 22, 2011

Luke 12-22-11 Bench

The bottom outer sides of my feet and my achilles tendons have been hurting ever since I hiked to Havasupai in the Grand Canyon. I did 24 miles with a backpack on friday and saturday and I'm still in pain. I don't want to do lower body until I figure out what's wrong. Tendinitis maybe?

Bench went really shitty.
185 x 5 @ 10

Dumbbell Bench
55's x 10
65's x 10 x 2

Skull Crushers
Barbell Curls
Shoulder Raises
Flys superset

Deadlift Assistance. Thur. 12/22.

Sumo Rack Pulls 4x2 (belted)
355 (@9-), 365 (@9), 385 (@10), 365 (@10)
-> (I was happy with a 385 double. That is a seasonal PR).

Good Mornings Off Pins 4x4 (belted)
-> (with pins at 11th hole, which is a little higher than last week)
185 (@7), 215 (@9), 235 (@10-), 255 (@10)

Stiff-Leg Deadlifts 3x8
205 (@8), 205 (@9), 205 (@9+)

Transversus Cable Crunches on Aerobics Ball 3x15
100, 130, 150

Bench. Tues. 12/20.

Bench 4x2
155 (@10), 145 (@9+), 145 (@9+), 145 (@9+)
-> (PECS & TRIS STILL REALLY SORE, COULDN'T DO AS MUCH WEIGHT TODAY).

Floor Press 4x4
115 (@7+), 130 (@9), 140 (@9+), 145 (@10)

Power Curls 3x4
-> EZ-curl bar + 25lbs each side, EZ-curl bar + 30lbs each side, EZ-curl bar + 32.5lbs each side

Dynamic Barbell Shrugs
225x30, 245x25, 205x40

Cable Rows (medium grip)
120x12, 140x5+f, 90x20

Squats. Mon. 12/19.

**** TRICEPS, PECS, & LOWER BACK STILL VERY SORE FROM ASSISTANCE WORKOUTS. THIS CERTAINLY LIMITED TODAY'S PERFORMANCE & MY SQUAT FORM WAS HORRIBLE (LEANING OVER, ETC) ****

Back Squat 4x2 (belted)
205 (@9), 215 (@9), 215 (@9), 220(@10)

Box Squat 4x4 (belted)
135 (@8), 135 (@8), 135 (@7), 135 (@7)
-> kept lighter in order to practice good form & keep torso upright.

High Bar Squats 2x8 (belted)
135 (@7), 135 (@8)
-> kept light to focus on form & keep upright.

Form Focus Squats 1x8 (no belt)
135 (@9)

Calf Raises (on the Pony Express Machine) 3x15
20 lbs, 20 lbs, 20 lbs
-> kept light for achilles

Rotary Torso Machine (Core) 3x16
70, 70, 70

Sunday, December 18, 2011

Bench Assistance. Sat. 12/17.

Incline Bench 4x5
115 (@8+), 125 (@9+), 125 (@9+), 125 (@9+)

Weighted Dips 4x3
BW+15lbs (@8), BW+25lbs (@9), BW+35lbs (@10-), BW+35lbs (@10-)
-> (elbows felt good!!)

Db Chest Flys 4x10
-> all w/ 20dbs
-> (all w/ elbows slightly bent)

Close-Grip Lat Pulldowns
140x12, 170x6, 130x13, 165x6

Db Pullovers
50db x12, 60db x6, 45db x12, 55db x7

Iso-Lateral High Row Machine
2pes x12, 2.5pes x5+f, 1p+35lb.es x12, 2p+15lb.es x5+f

Db Bicep Curls 3x10
-> all w/ 20dbs

Saturday, December 17, 2011

Deadlift Assistance. Fri. 12/16/11.

**** (TOOK 5 DAYS OFF AFTER THE MEET) ****

Sumo Rack Pulls 4x4 (belted)
315 (@8), 345 (@9), 355 (@10), 335 (@9+)
-> (my calluses near the bases of my fingers were starting to kind of blister underneath so I had to drop the weight for the last set, I was very satisfied with 355x4 though when a month ago I only got 3 reps with that weight).

Stiff-Leg Deadlifts 4x5
205 (@8), 205 (@8), 205 (@8), 205 (@8)
-> (calluses still hurting from the heavy rack pulls so I did slightly lesser weight, probably could have done 225 for all sets but stayed lighter to save hands).

Good Mornings Off Pins 4x8
-> (using the 10th hold up from the floor on the squat rack at the local gym here)
-> (pins were just a little bit above my torso being parallel to the ground)
135 (@8), 135 (@8), 135 (@8), 135 (@8)
-> (my lower back was fried from the rack pulls & stiff-legs)

"Pony Express" Machine Calf Raises 4x10
-> (no weight on the first set & did the remaining sets with only 20 lbs)
-> stayed really light so as not to aggravate my achilles tendons, the goal is to slowly restrengthen calves without re-inflaming the old achilles strains)
(calves were a little tight)

Cable Abs 4x15
50, 60, 70, 70

UCLA Powerlifting Invitational. Saturday, Dec. 10, 2011.

****(I rested the week before the meet, however I also did not lift for a full week ~3 weeks before the meet as well [due to the week of Thanksgiving] and I believe this threw off my strength peaking cycle and undermined my performance at this meet)****

**WEIGH-IN: 63.9 kg (or 140.9 lbs)**

**SQUAT**
-1st Attempt: 92.5 kg (or 203.75 lbs)
... [Good Lift with 3 white lights, easy opener]
-2nd Attempt: 107.5 kg (or 236.75 lbs)
... [Good Lift with 3 white lights, very tough, RPE @10]
-3rd Attempt: 117.5 kg (or 259 lbs)
... [No Lift with 3 red lights, couldn't even get out of the hole, failed at the bottom and was leaning forward/ was caved in too much]

**BENCH**
-1st Attempt: 65 kg (or 143.25 lbs)
... [Good Lift with 3 white lights, easy opener]
-2nd Attempt: 75 kg (or 165.25 lbs)
... [No Lift with 2 red lights to 1 white light (center judge), lifted my butt off the bench but still locked it out, RPE @ 9+]
-3rd Attempt: 80 kg (or 176.25 lbs)
... [No Lift with 3 red lights, failed off chest, couldn't even press it more than 2-3 inches up]

**DEADLIFT**
-1st Attempt: 155 kg (or 341.5 lbs)
... [Good Lift with 3 white lights, easy opener]
-2nd Attempt: 170 kg (or 374.75 lbs)
... [No Lift with 2 red lights to 1 white light, I locked it out fully but the judges called it on hitching, although I thought it was just a very slow & very tough lockout, RPE @ 10+]
-3rd Attempt: 170 kg (or 374.75 lbs)
... [No Lift with 3 red lights, got most of the way up but could not get my hips through to lock it out]

**JUDGE'S TOTAL: 327.5 kg (or 722 lbs)**

** MY "WISH TOTAL" (if the second bench attempt & second deadlift attempt were counted as good lifts): 352.5 kg (or 777 lbs) **

--> (my "wish total" is 55 lbs more than the judge's total but still 23 lbs less than my previous [accumulated] PR's total of 800 lbs) ... (previous PR's were 255 squat, 180 bench, 365 deadlift ... meet "wish" lifts 236 squat, 165 bench, 374 deadlift) ... (and my optimum accumulated total [counting a 255 squat, 180 bench, and 374 deadlift] would be 809 lbs).

Friday, December 16, 2011

Bench 12/16/11

Not working out as much as I'd like to, but something is better than nothing. Heavy 5x5 to try to lessen that deficit.

Bench:
65 x 5 x 5

Pause bench:
65 x 3 (something pinched in my elbow here that made it excruciating at the bottom)
55 x 3 x 2 (felt okay at 55 after 5 min of massaging)
65 x 3

Pendlay rows:
85 x 5 x 4

Wednesday, December 14, 2011

Luke 12-14-11 Bench

Bench
185 x 5 @ 8+
190 x 5 @ 9
195 x 5 @ 9+
didn't feel too great today on the bench, maybe because I had a couple of drinks earlier

Bench off pins
up to 205 x 3
this felt really hard, I'm not sure why. I definitely need to work on my lockout these days, but this struggle was something different

Semi bent over rows keeping my upper back really tight
185 x 8
205 x 8
225 x 8

Skull crushers
70 x 10 x 3

superset with barbell curls
70 x 8 x 3

and some rear delt raises, abs, and sub scap pull ups.

Squat 12/14/11

Squat:
135 x 5 x 5
Felt light, but then my legs turned to jello for the rest of the workout.

Pause Squat:
115 x 3 x 3

Lunges:
95 x 5 x 4

Tuesday, December 13, 2011

Luke 12-13-11 Squat

Squat
325 x 1 @ 8-
365 x 1 @ 8+
385 x 1 @ 9 felt too hard to go up to 405
My back is still hurting from deadlift. I was not feeling great today. My squat seems to be getting weaker, I'm not sure. I can wear my belt on hole 5 now which is tighter than ever.

Low Box Squat
315 x 3 @ 9
335 x 3 @ 10-
345 x 3 @ 10-

Leg Press
3 plates + 25's per side x 10 x 2
this machine hurt my back

Cable ball transversus

Some mahines

Sunday, December 11, 2011

UCLA Open Invitational 12/10/11

Body weight: 66.3 (146.1)
Weight class: 67.5 (148.8)

Squat:
67.5 (148.8)
75 (165.3) (knees came in a bit)
80 (176.4) (10 lb PR, looked cleaner, still didn't have elbows under)

Bench press
35 (77.2)
37.5 (82.7) (felt solid)
40 (88.2) (fail, would have been a 3 lb PR but just didn't set up right)

Deadlift:
107.5 (237.0) (2 red lights, sunk a little at the top)
115 (253.5) (went up cleanly)
120 (264.6) (unfortunately don't have vid of the lift and can't check form, but thanks for the backslap Ryan)

Total: 80 (176.4) + 37.5 (82.7) + 120 (264.6) = 237.5 (523.6)
Qualifying total for Collegiate Nationals: 230 (507)

Feels like:

Friday, December 9, 2011

Luke 12-8-11

Benched on wednesday
worked up to 185 x 3, felt super tired

Squat on thursday
325 x 3
365 x 3
385 x 3 @ 10+ the last rep almost stopped. this is 15 pounds off of my PR. I was still tired from lack of sleep and being sick and finals

Thursday, December 8, 2011

post finals idk

did a bunch of rows and heavy shrugs

then worked up to
BW(245) + 70 lbs x 1 pullup

Wednesday, December 7, 2011

12/6/11
Bench
205 x 3
215 x 3
225 x 3
235 x 3
245 x 4 (tied PR) @ 10-

3-Board
255 x 3
265 x 3
265 x 3
My 3-board hasn't been good enough recently.


Close Grip Pause Bench
155, 175, 185 x 3

BW Pullups

Bench 1

I hadn't put the shirt on since Men's Nationals 2010, so I thought I would try it out for fun.

315 x 2 @ 3 board
345 x 1 @ 3 board + 1 @ 2 board
365 x 1 @ 2 board + 1 @ 1 board
365 x 1
385 x 1
405 x 1 (402 was PR)
415 x 1



Not too shabby for 18 months of raw work. Probably had a few pounds left in the tank but I'll save that for another session.

Tuesday, December 6, 2011

Oddity PR

After not seriously training for the majority of this quarter (mainly schoolwork, and light lifting), I go into the gym to dick around as a study break. I do some power cleans, and eventually hit 185x1 (10lb PR). After not squatting heavy or pulling heavy for weeks.

Epic WTF moment

Saturday, December 3, 2011

11.29.11--Bench

Forgot to post this last Tuesday... had a busy week.

Bench:
165x5@9-
170x5@9
175x5@10-
175x5@10
175x4@10+

Isolateral Bench and Isolateral Incline Bench
3 sets each

chest, shoulder, triceps accessories

Deadlift 12/03/11

Deadlift (Raw)
2x1 at 335 lbs
1x1 at 355 lbs

Glute Thrusts
1x8 at 225 lbs
2x5 at 315 lbs
1x5 at 335 lbs

Hamstring things
4 sets

Friday, December 2, 2011

Bench Assist. Fri. 12/2.

Band-Lightened Bench 5x3
-> all w/ minis (reds) doubled
155, 155, 155, 155, 155

Tricep Death
85, 85x22+f, 75x18+f

Bench 3x8
65x8, 65x8, 65x8+f
-> (all w/ brief press calls)

Close Grip Cable Rows 4x8
120, 120, 120, 120

Lat Pulldowns 4x8
130, 110, 110, 110

Hammer Curls 4x7
-> all w/ 25dbs
-> all reps slow & controlled

Bench Assist. 12/2/11

Band-lightened Bench:
85 x 3
90 x 3
95 x 3
100 x 3
105 x 3
All with pink.

Close-grip triceps death:
50 x 25 x 3

Bench:
55 x 9 (fail)
50 x 10 x 2

Cable rows, Dumbbell Rows, Triceps, Biceps, Abs

Thursday, December 1, 2011

Deadlift 12/1/11

Deadlift:
Warmups: 95 x 5, 135 x 4, 165 x 3, 185 x 2, 205 x 1
First attempt: 235 x 1 (@8+/9-)
Second attempt 255 x 1 (@10, much more solid than before; no hitching :D!)

Power Cleans:
95 x 3 (still too heavy for worksets, darn)
85 x 3 x 4

Lunges:
95 x 5 x 5

GHRs, Abs

Deadlift Singles. Thur. 12/1.

****(to initially warm up, i did a 2 sets of 8-10 reps of body weight squats & 2 sets of 8-10 reps of squats with the bar and also leg swings)****

Deadlifts 3x1
-> Warm-Ups: 135x10, 185x3, 225x1, 275x1, 315x1
-> First Attempt: 345x1 (@9+)
-> First Attempt (again): 345x1 (@9)
-> Second Attempt: 365x1 (@10)
(the lockout was the hardest part of each deadlift).

Weighted Hyperextensions 8x3
145lbs, 145, 155, 155, 155, 155, 155, 155

Seated Hamstring Curl Machine 4x15
70, 80, 80, 80

Wednesday, November 30, 2011

Luke 11-29-11 Bench

Raw Bench
195 x 5 @ 9
205 x 3+fail

Pause Bench 3 second self imposed
185 x 3 x 3

3 Board
225 x 3
235 x 1+fail

Close Grip Weighted Pull Ups
up to 2 plates x 5

other stuff

Squat and Bench 11/28 and 11/29

Squat:
425 x 1 (First attempt)
425 x 1 (High)
445 x 1 @ 9- (Second attempt)
Box SS Bar Squats w/ Green bands:
172 x 3
223 x 3
262 x 3 x 2
Leg Press:
4 plates x 8
5 plates x 8 x 3
Transverse Abs, PNF

Bench:
225 x 1 (Opener)
225 x 1
250 x F
2-Board Press:
195 x 3 x 4
Skull Crushers:
70 lbs x 8 x 4
One-arm Chest Supported Rows:
45 x 5
50 x 5
55 x 5 x 2
Seated Dip Machine:
67 kgs x 15
72 kgs x 20
72 kgs x 12
72 kgs x 10
Lat-Pull Downs:
160 x 8 x 4

I've decided to go all-out this meet instead of just hitting what I need to qualify. Benching in the shirt this time didn't feel right for some reason. I think I just didn't keep my back tight and let the weight plop down on my chest. I could push it up like this, but not with more weight than 225. Oh well, now I know what to do for the meet.

Tuesday, November 29, 2011

Bench Tuesday 11-29-11

Bench
135 x 5, 5
145 x 5, 5
155 x 5

Chest Supported Rows
Incline Dumbbell Bicep Curls

Abs

Bench 11/29/11

Bench:
Warmups: bar x 7, 55 x 5, 65 x 3, 70 x 1 (think I need to go lighter on these, will adjust)
First attempt: 80 x 1 (@8- felt easy so thought went for more)
First Second attempt: 85 x 1 (5 lb PR @10-, oof, this was tough, thought it'd be easier)
Second attempt: 85 x 1 (@10-, felt a little more solid)

Pause Bench:
75 x 3
70 x 3 x 3

Pendlay Row:
95 x 3 x 5

Pullups, Dips, Cable Flyes, Shrugs

Ryan Bench 11/28/11

Bench-
245 x1x2 (1st attempt)
275 x1 (2nd attempt)

Pause Bench-
225 x3
235 x3
245 x2+f

Body weight dips x3
Triceps Isolation x3
Rows x3
Lat Pull-downs x3

Bench Singles. Tues. 11/29.

Bench 3x1
-> Warm-Ups: Bar x15, Bar x10, Bar x10, Bar x8, 75x3, 95x1, 115x1
-> First Attempt: 145x1
-> First Attempt (again): 145x1
-> Second Attempt: 165x1 (lifted butt up, & my right elbow is still way in. right arm is also the weak part).

Pause Bench 4x3 (@ 1 sec.)
125, 125, 125, 125

Pendlay Rows 3x9
95, 95, 95

Pullups 3x8
-> all BW

Dips
-> BWx6, BWx6, BWx10

Shrug Machine
3pes x7 -> (stopped early because my upper back/spine was hurting in that position)
2.5pes x10 -> (switched to facing inward but my upper back/spine was still hurting)
1pes x40 -> (upper back/spine felt much better with only a plate but still hurt after I put the weight down ... is this from bad posture while sitting in front of a computer and writing papers??)

Db Curls 2x10
-> all w/ 20s

**** (WEIGH-IN: 144 LBS) ****

Bench 11/29/11

Bench
1x1 at 155 lbs
1x1 at 165 lbs

Tricep Pull-Down Thingies
3x8 at 50 lbs

Biceps
3x8 at 50 lbs

Squat 11/28/11

Squat (Suited, straps up, no wraps)
1x1 at 315 lbs
1x1 at 365 lbs

First time with the newly tailored suit. Felt good, just needs some more getting used to.

Lunges
1x5 at 95 lbs
2x5 at 115 lbs

Leg Press
3x8 at 360 lbs

Hyper-Extensions
3x20
11/28/11
Squat
first raw squats in a few months so I went really light getting back into it...
225, 235, 245 x 5
255 x 5 (belted)

Band-Resisted Safety Squat Bar Box Squat
with greens
82 x 3
173 x 2
130 x 3
150 x 2
130 x 3
130 x 3
130 x 3
I suck at these so I need to do a lot of it.

11.28.11--Squat

Squat:
warmups
265x5@9
275x5@10
Had to stop because felt like I was gonna puke or pass out

Leg Press:
3 plates each side x 8@9+
3 plates and a quarter on each side x 6 @10
Had to stop because I felt like I was gonna puke or pass out

Just decided to end the workout there... don't know if my shittiness was caused by exhaustion or chinese food I had for lunch not sitting well, but just wasn't working for me.

Some bench progress

Hey guys!

Great job to all of you at the meet. I just thought I'd give you some updates on my bench. My previous shirted PR was 275 at around 185 BW. About a week ago I benched 365 in my shirt and did a RAW 2-Board at 305 (195 BW). TECHNIQUE IS EVERYTHING so I hope you guys hammer that down. I know we haven't been too great at benching as a team but I hope you guys don't do what I was doing, which was to hope for a strength increase without improving technique. I have a meet on Dec 10 in Modesto so I'll be putting up vids for that as well. My lifts are a little shaky but I think my technique has gotten better. BTW yes I kept my ass down. Keep lifting strong y'all!



Monday, November 28, 2011

Squat 11/28/11

Squat:
Warmups: bar x 7, 70 x 5, 95 x 4, 115 x 2, 135 x 1
First attempt: 145 x 1 (@6, way too easy; just wanted to make sure I could hit this)
First attempt: 155 x 1 (@7, what I actually want for my first attempt)
Second attempt: 165 x 1 (@8-, even this felt super easy)

Pause Squat:
135 x 3 x 3

Zercher Squat:
85 x 5
95 x 5 x 2

Luke 11-28-11 Squat

First time raw squatting this school year

Squat
325 x 5 @ 7
345 x 5 @ 8+
365 x 5 @ 9- (PR is 375 x 5)
I was high on quite a few reps. My form has deteriorated somewhat from all the suit work. The weight felt really light on my back though.

green Band Resisted safety squat bar box squats
80 x 3
130 x 2
180 x 2
200 x 2
180 x 3 x 5
I really suck at these.

Zerchers
185 x 8

Squat Singles. Monday, 11/28.

**** (TOOK LAST WEEK OFF FULLY, MY ELBOWS FEEL THANKFUL HAHA!!) ****

Back Squat 3x1
-> Warm-Ups: BWx8, Barx7, Barx6, Barx5, 95x3, 135x1, 175x1
-> First Attempt: 205x1 (@7)
-> First Attempt: 205x1 (@7)
-> Second Attempt: 235x1 (@9+)

Band-Resisted Safety Squat Bar Box Squats 8x3
-> +15lbes, +20lbes, +20lbes, +20lbes,
+20lbes, +20lbes, +25lbes, +25lbes

Romanian High Chair Core Leg Raises 3x6
-> all w/ a 10db & mini-pauses at top

Saturday, November 26, 2011

Bench Assist. 11/25/11

Press:
50 x 3
55 x 3 x 2
60 x 1 (fail :( someday)

Pendlay Rows:
95 x 4 x 4

Bench:
55 x 10 x 2
60 x 10 x 2

Shrugs:
185 x 5 x 4

Biceps

Thursday, November 24, 2011

Bench 11/22/11

Dumbbell Bench
4x10 at 50 lbs per arm

Stability Bench
1x10 at 95 lbs
2x10 at 115 lbs

Bent Over Rows
4x5 at 185 lbs

Descending (or whatever) Shrugs
5 plates per side

Seated Dips
3x12ish at 170 lbs

Ab Wheel

Wednesday, November 23, 2011

SS workout 11/23/11

Medium-heavy Starting Strength workout at home. Will do either a lighter Starting Strength B day on Friday (squat, press, power clean) or a bench assistance day.

Squat:
135 x 3
140 x 3
145 x 3
150 x 3
155 x 3 @9+

Bench:
55 x 3
60 x 3
65 x 3
70 x 3
75 x 3 @8+

Deadlift:
warmups
225 x 4 @ 10-
Was going for 5, but that was sweaty grip and no chalk = nuh-uh.

Luke 11-22-11 Bench

Dumbbell Bench
50's x 10
60's x 10
65's x 10
70's x 10
75's x 6 tired

One arm chest supported rows
1 plate x 5 per arm x 3

Machine Shrugs
5 plates per side drop set

Tuesday, November 22, 2011

Bench Deload 11/22/11

Stability Bench-
25's x10
40's x10
50's x10
60's x10

Bent over rows-
185 x5
225 x5
275 x5
315 x5

Machine Shrugs-
8plates drop set x20 each drop

Squat/Deadlift 11/21/11

Band-resisted Box Squat:
115 x 2 x 6
120 x 2 x 6

Band-resisted Deadlift:
75 x 3 (2 pink bands)
95 x 3 (2 pink bands)
125 x 3 (lopsided...2 pink bands)
135 x 2 (nope)
135 x 3 (1 pink band)

aaaannnd then the gym closed.

Squat 11/22/11

Band Resisted Box Squats
6x2 at 225 lbs (2 red bands)
6x2 at 225 lbs (1 purple band)

Hyperextensions
3x20

Farmer's Walks
3 sets with 100 lbs per arm

Monday, November 21, 2011

Ryan Squat 11/21/11

Squat-
255 x5
265 x5
275 x5
285 x5
295 x5 @9+

Pause Squat-
265 x3x3

Good Girls x3
Banded reverse hypers x2

11.19.11--Meet Write-Up

Competing in the 82.5 kg (181.7 lbs) weight class
Body weight at weigh in: 90.3 kg (178.89 lbs)
Body weight after my last deadlift attempt: 185.3 lbs
Hooray weight maniuplation!!!

Squat:
1. 140 kg (308.6)- 3 whites. Nice and easy opener to get into the meet
2. 150 kg (330.7) -1 white, 2 bullshit reds. I don't have an angle from the side, but every time I watch the clip of this lift, I have no doubt I hit depth
3. 150 kg (330.7)- 3 whites. Easy weight. Would've liked to go for more, but went conservatively. 22.5 kg (50 lb) meet PR

Bench Press:
1. 85 kg (187.4)-3 whites. Easy opener
2. 90 kg (198.4)- 3 whites. Felt good, but back was cramping.
3. 92.5 kg (203.9)- 2 whites 1 red. Got hard where it normally does, but once I got it to where I can activate my triceps, it was smooth sailing. 7.5 kg (16.5 lb) meet PR, 3.9 lb PR

Deadlift:
1. 170 kg (374.8): 3 whites. Easy opener.
2. 182.5 kg (402.3): 3 whites. Easiest that has ever felt. 7.5 kg (16.5 lb) meet PR
3. 200 kg (440): 3 reds. Ripped it off the ground, but it was too far from my body and when I pulled it closer, it knocked into me, causing me to lose my balance and fall back. Oh well, I decided to go big and I don't regret it.



Total: 425 kg (937 lbs); 37.5 kg (83 lb) meet PR

Bench Assist. 11/18/11

Band-lightened Bench:
95 x 3
105 x 3 x 2
110 x 3 x 2
Pink band.

Close-grip Triceps Death:
45 x 25
50 x 25

Bench:
55 x 8 x 3

Cable Rows:
80 x 6 x 4

Dumbbell Rows:
30 x 10 x 4

Biceps, triceps, abs

USAPL SoCal Regionals 11/9/11

11/19/11

Squat
175 (385.8 lbs) 3 whites
185 (407.9 lbs) 2 reds, questionable call on depth
190 (418.9 lbs) 3 whites
None of these attempts were too difficult.

Bench
115 (253.5 lbs) 3 whites
120 (264.6 lbs) 3 whites
125 (275.6 lbs) 3 whites

Deadlift
185 (407.9 lbs) 3 whites
205 (451.9 lbs) 3 whites
210 (463.0 lbs) 3 whites (18 lb PR)

Total
525 (1157.5 lbs) 3 whites for qualifying

Weight Class: 82.5 kg
BW: 79.5 kg

SoCal Regionals 11/19/11

Squat
365 lbs - easy
395 lbs - failed because the rack height was too high and couldn't set up properly
395 lbs - hit it with the new rack height, gotta be careful of the setup in the future

Bench
205 lbs - easy
225 lbs - failed because i didn't tuck my shoulder blades in enough
225 lbs - easy and wish i'd gone heavier

Deadlift
335 lbs - easy
405 lbs - failed; too much weight
405 lbs - same as before

MEET TOTAL: 955 lbs
Could have gone heavier if I wasn't going balls to the wall on deadlift. Hopefully I'll be able to qualify during the December meet.

Sunday, November 20, 2011

Luke 11-19-11 So Cal Regionals

I will add some videos to this later

Weigh In: 71kg 156 lbs

Squat
418 good, 2 whites
441 bad, 2 reds for depth... looked like I hit depth
463 good, 3 whites PR, state record

Bench
204 good, 3 whites
225 good, 2 whites
231 fail, 3 reds

Deadlift
407 good, 3 whites
451 good, 3 whites
485 fail, 3 reds

Total 517.5 kg 1141 pounds

11-19-11 SoCal Regional Championship Results

Men's Raw Open Junior
75 kg(165 lbs) weight class

Squat

1st att - 130 kg 3 white lights
2nd att - 137.5 kg 3 white lights
3rd att - 142.5 kg 3 white lights <----10 pound PR

Bench
1st att - 77.5 kg 3 white lights
2nd att - 82.5 kg 3 white lights
3rd att - 85 kg No Lift

Deadlift
1st att -132.5 kg 3 white lights
2nd att - 142.5 kg 3 white lights
3rd att - 150 kg No Lift

Bodyweight at check-in: 73.8 kg

Total: 367.5 kg = 810 lbs

Friday, November 18, 2011

Bench Assist. Fri. 11/18.

Band-Lightened Bench 5x3
-> w/ mini-bands doubled
155 (@8+), 155 (@7)-> (this was a better arch), 165 (@9), 175 (@10), 165 (@10-)

Triceps Death (3 sets)
-> (each set with a close grip of ... 5 reps off chest -> 5 reps off a 10lb plate -> 5 reps off a 2-board -> 5 reps off a 3-board -> 5 reps off a 4.5-board)
85, 95x23+f, 85x17+f

Bench 3x8
95x6+f, 85x5+f, 75x8+f

Close Grip Cable Rows
100x15, 120x12, 130x10, 110x15
-> (keeping explosive)

One Arm Rows
55db x 15 each, 65db x 12 each, 80db x 6 each, 55db x 20 each
-> (keeping explosive)

Hammer Curls
32.5dbs x5, 30dbs x8, 30dbs x5, 25dbs x8

Deadlift Assistance. Thur. 11/17.

Good Mornings 4x5 (belted)
135, 155, 155, 155

Low Box Squats 4x5 (belted)
135, 155, 155, 165

Weighted Hyperextensions 6x3
2.5 plates, 3 plates, 3.5 plates--> P.R!!!,
3.5 plates, 3.5 plates, 3.5 plates

Romanian High Chair Core Leg Raises 4x6 (w/ short pauses)
12.5db, 12.5db, 12.5db, 12.5db

Ryan Bench Assist 11/18/11

Band-Assited Bench w/Greens-
315 x3
345 x3
365 x2
355 x3 (with a little help on last rep)

Tricep Death-
145, 155, 135 (fail at 4 board)

Bench-
135 x10
155 x10
175 x8

Cable rows x3
One handed chest-supported rows x3
Biceps x3
Good luck to everyone competing tomorrow! Hope to see some posts about big PR totals.

Ryan Deadlift 11/17/11

Deadlift-
445 x3
475 x3 @9+

Ultra-Low-Ultra-Wide-Box-Squats-
185 x5
225 x5
265 x5 @9++

Bad Girls x3
Leg Press x3
Abs x3

Deadlift Assist. 11/17/11

Good Mornings:
165 x 5 x 4

Wide-stance Low Box Squats:
115 x 5
105 x 5
These...are difficult.

Power Cleans:
85 x 3 x 6

Abs, Burrito

Wednesday, November 16, 2011

So I don't forget

Squat
295 x 3 x 5

Pause squat
245 x 3 x 4

Zercher
up to 255 x 2

Bench
185 x 3 x 3
190 x 3 x 2

Pause bench
160 x 3 x 3
165 x 3

Bent over row
185 x 5 x 2
195 x 5 x 2

Dumbbell shoulder press
50 x 8 x 2
55 x 8 x 2

Lat pull down
200 x 5 x 4

cable flyes

Max 11/15 Bench

Bench/Wrist Isolation
195x3 6
210x3 9+
205x3 9+
195x3 6+
205x3 9
I've been told lately that my wrists aren't straight, so I took today to rectify the situation. I think it helped too; my wrists feel better after the workout, and once they get used to the weight I'll probably be stronger anyway, lever arms and whatnot.

Bored Press
215x3
225x3 2 sets
235x3

Much better than I've been doing lately. Wrists also felt better, though at one point one started wobbling...

Chest-Supported Bros
135x8,6,6,5

Lat Pulldowns
150x8,7,6,5.5

Tried to go heavy on these, gotta get dat stable back. I'm REALLY loving the chest-supported rows. We'll see how they help me.

Shoulder Press
Some stuff with 45's, idk.

Fliyies
Weight SetsxReps

Good chest day. PT appointment tomorrow, let's see if my 350 max squat will ever be broken, or if I'll be foreverbenchonly.

Tuesday, November 15, 2011

Bench 11/15/11

Bench:
65 x 3 x 2
70 x 3
75 x 3
80 x 3 (PR - yet again, this was my 1RM 2 weeks ago, woo :] gonna kill singles week)

3-Board:
85 x 3
90 x 3
95 x 3
100 x 3
Even that last set was easy...I don't know what is going on here but that was way easier than last week.

Bent-Over Rows:
125 x 5 x 6
Was doing these kinda wrong so did a couple more to make up for those.

Dumbbell Shoulder Press:
20 x 8 x 4

Lat Pulldowns, Cable Flyes, Shrugs, Abs

Ryan Bench 11/14/11

Bench-
235 x3
245 x3
255 x3 @9- (10lb pr)

Board Press (3 board)-
285 x3
305 x3
315 x3
325 x3

Bent Over rows-
225 x5x4

Shoulder Press-
65 x10x3

Lat pulldowns
Shrugs up to 9 plates x16
Abs x3

Bench 3x3. Tues. 11/15.

Bench 3x3
145 (@8+), 155 (@10-), 160 (@10+)
->(my triple at 160 is the best triple I've hit in the past 5-6 months, so I guess I can call it a seasonal PR haha. My lockout was incredibly slow with my arms flailing all over the place like a turkey and my butt even came off the bench too but I still locked it out and got the final rep for the set!!)

3-Board Bench 4x3
160 (@10), 160 (@10), 160 (@10), 155 (@10)

Cable Rows 4x11
90, 100, 90, 80
-> (keeping explosive)

Db Shoulder Press
32.5dbs x10, 32.5dbs x8, 32.5dbs x8, 40dbs x6

Ultra-Wide Grip Lat Puldowns
90x9, 100x15, 110x8, 100x12

Cable Flys 3x10
50, 35, 35

Dynamic Shrugs (on machine)
3pes x30, 3.5pes x19, 4pes x14, 3pes x30, 2.5pes x35

Ab Wheel 3x10
-> all reps resisted

**** (WEIGH-IN: 144 LBS BW) ****

Bench

Bench-
275x3@8-
295x3@9-
315x3@9 PR +10LBS

3 board press-
335x3x3

Chest Flies
3x15

Rows
5x10

Wide Grip Lat pulls
3x12

Squat 5x3. Mon. 11/14.

Back Squat 5x3 (belted)
195 (@8), 205 (@9+), 215 (@10-), 225 (@10), 205 (@8)

Band-Resisted Safety Squat Bar Box Squats 6x3
-> all w/ 25lbs each side

Zercher Squats 6x2
135, 175, 195, 205, 215->P.R.!!, 225->P.R.!!!!!!!
-> (belted the last set with 225 & it felt great!! & even easier than the unbelted 215 set)!

Bench 3x5. Tues. 11/8.

**** (STILL ADJUSTING TO NEW WIDER GRIP, WITH MIDDLE FINGERS ON THE RINGS) ****

Bench 3x5
145 (@10), 145 (@10), 145 (@9+)

3-Board 3x3
155 (@10), 155 (@10), 155 (@8)
->(my form, especially tuck, was best on last set!)

Db Shoulder Press
35s x5, 35s x5, 30s x10

Ultra-Wide Grip Lat Pulldowns 4x11
100, 100, 80, 90
-> (jeeoubg exokisuve ib akk reps)

Cable Flys 3x10
30, 35, 30

Dynamic Barbell Shrugs
225x40, 275x25, 245x38, 205x60
-> (keeping explosive)

**** (THE NEXT DAY, I FELT A SLIGHT STRAIN IN THE SIDE OF MY LEFT INDEX FINGER AND IT WAS STILL HURTING BY THURSDAY SO I DIDN'T DEADLIFT OR DO THE BENCH ASSISTANCE WORKOUT ... I WONDER IF THESE DYNAMIC SHRUGS WITH THE CONSTANT EXPLOSIVE PULLS FROM THE START OF EACH REP AGGRAVATED OLD PAINS IN MY LEFT INDEX FINGER??) ****

Squat 3x5. Mon. 11/7.

Back Squat 3x5
205 (@8+), 205 (@9-), 205 (@9)
-> (given that I've hit 215x5 before, I was hoping to work up to 225x5 but 205 was just really tough today & my form was bad).

Band-Resisted Safety Squat Bar Box Squats 5x3
-> all w/ 25lbs on each side

Zercher Squats 3x8
135, 165, 185->P.R.!!!

Foam Roller Transversus Crunches 3x10 BW

Monday, November 14, 2011

Squat 11/14/11

Squat:
115 x 3
125 x 3
135 x 3
140 x 3
145 x 3 @ 9-
Way too easy. Everything felt super solid, probably because I just got my new belt :].

Pause Squat:
125 x 3
130 x 3
135 x 3 x 2

Zercher Squat:
105 x 5 x 4
Better.

Abs

lol

Overhead Lunges-
95x10
115x10
135x10

Lunges
225x10
250x10
275x10

Hamstring Curls
5x10

Ab WHeellllllllll

Sunday, November 13, 2011

Weekend update

Squat
295 x 5 (PR)

I don't really remember or care about anything else

Bench Assistance / Deadlift Assistance

11/11/11

Speed Pulls
banded purples
185 x 2 x 6

Band-Lightened Bench
275, 295, 305, 315, 325, 335 x 3

Light Good-Mornings
225 x 5 x 3

Pause Bench
185, 195, 205 x 3

Cable Rows, Abs

Saturday, November 12, 2011

Updates

My bodyweight has stabilized at about 203 lbs in the morning.

Squats
I've been able to get a little deeper with the suit. Here is a video from today:

Bench
On Monday I learned how to pull the bar straight down instead of letting the shirt pull the weight out of the groove. Worked up to 3 reps at 315 but none of them touched. Next week I'll probably add a little more weight and see if I can touch while still pulling the bar down into the right groove.

Deadlift
I've been working on my deadlift setup the past couple of weeks, mainly locking the shoulders back and keeping the back tight. I worked up to 405x3 on Tuesday. I haven't taken the weight up much on deadlifts lately because I've been trying to work on fixing technique.

Here is a pretty cool video I took today of one of the oc strength club guys, Dennis Reneau, who has some incredible pressing strength. He takes 765 in a single-ply super katana.

Luke 11-11-11 Bench Assist

Band Lightened Bench (greens from 6, slightly more tension than last time because bench was not raised)
225 x 3
255 x 3
275 x 3
295 x 3
315 x 3
335 x 3

Pause Bench (with 3 second self imposed pause)
155 x 3
165 x 3
175 x 3
these felt weird after band lightened, slow off the chest then super easy to lockout

Wide Grip Pull Ups

Cable Rows

Triceps

Luke 11-10-11 Deadlift

Good Mornings
275 x 8
295 x 8
315 x 8

Deadlifts against green bands
235 x 3 x 2
245 x 3 x 2
275 x 3 x 2 all reps were quick

Banded hypers

Transversus

Deadlift/Bench Assistance 11/11/11

Speed Pulls (Suited, Straps Up, Purple bands)
6x2 at 185 lbs

Band-lightened Bench (Green bands)
1x3 at 225 lbs
1x3 at 255 lbs
1x3 at 275 lbs
1x3 at 295 lbs
1x3 at 315 lbs

Good Mornings
1x5 at 185 lbs
3x5 at 225 lbs

Pause Bench
1x3 at 135 lbs
2x3 at 145 lbs

Cable Rows
3x8 at 100 lbs

abs

Bench assist

Db military
60sx5
70sx5
80sx5
90sx5
These weren't too hard

Pull ups
4x10
These felts awesome today

Db side raises
3x12

Skullcrushers
3x15

Cg lat pulls
4x10

Friday, November 11, 2011

Bench Assist. 11/11/11

Band-lightened Bench:
95 x 3
115 x 3
125 x 3
105 x 3 x 2 (moved the band/safety bar down)
All with pink band.

Close-grips Triceps Death:
45 x 25 x 3

Bench:
55 x 10 x 3

Cable Rows:
80 x 8 x 2
90 x 6 x 2

Dumbbell Rows:
30 x 10 x 4

Biceps, Triceps, Abs

Deadlift 11/10/11

Deadlift:
185 x 3
205 x 3
225 x 3
Ehhh not a great night...midway through these I think Ro mentioned shoulders back, which helped a lot with form; thanks :D!

Power Cleans:
95 x 2 (woo! but a bit heavy)
85 x 3 x 5

Lunges:
85 x 5 x 2
90 x 5
95 x 5 (woo!)

Banded Hamstring Curls, Abs, PNF
http://www.youtube.com/watch?v=9-seDrv1eQo

11.10.11--Bench

Bench Press:
(including warmups for meet prep)
barx10
95x5
135x5
165x2
180
Attempt 1:
190@9-
Attempt 2:
200@10
200@10

3 second Pause Bench:
155x3@9
160x3@10
160x3@10

Decline Bench:
165x5@9
175x5@10-
185x5@10

Shoulders, Triceps, Chest Accessories

Projected Meet Attempts:
1. 85 kg (187.4 lbs)
2. 90 kg (198.4 lbs)
3. 92.5 kg (203.9 lbs)

Thursday, November 10, 2011

Bench 11/9/11

Bench (Shirted)
2x1 at 205 lbs
1x1 at 225 lbs

3-Boarded Bench
1x3 at 185 lbs
3x3 at 205 lbs

Bent-Over Rows
4x5 at 135 lbs

Lat Pull-Throughs
1x8 at 100 lbs
3x8 at 120 lbs

Shrugs
4x5 at 360 lbs

11.9.11-Squat

Squat:
Given that I can triple 315, I feel pretty good about that being my opener. Including warmups here for reference when meet comes around
barx5
95x5
135x5
185x3
put on belt
225x3
275
295
Attempt 1:
315@8+/9-
Attempt 2:
335@10- (much better now than when I attempted this last time. For sure got depth, but my walkout sucked by taking twice as long as it should've to get my feet set)
335@10+ (much better set up. unquestionable depth. Grinder on the way up, but a good lift still)

Leg Press Machine:
3 plates on each side x8
3 plates and a quarter on each side x 6
4 plates on each side x5

Ellyptical (cardio)
16 mins, 200 calories burned.

So to sum up, plan for the meet re squats:
1) 142.5 kg (314.2 lbs)
2) 150 kg (330 lbs)
3) 155 kg (341.7 lbs)
Does this sound good? Should I open lighter? heavier 2nd and 3rd attempts?

Wednesday, November 9, 2011

Luke 11-9-11 Bench

Most humiliating day of my life :( but the workout went ok

Bench in KATANA
205 x 1 @ 8- not hard to touch
225 x 1 good
225 x 1 shitty
225 x 1 good

3 board in KATANA
235 x 3 easy

2 board in KATANA
235 x 3 easy

Bench 11/9/11

Bench:
65 x 5
70 x 5
75 x 5? (dunno, weird spotting on this one)

3-Board:
80 x 3 x 4

Bent-over Rows:
115 x 5 x 4

Dumbbell Shoulder Press:
20 x 6 x 4

Lat Pulldowns, Cable Flyes, Shrugs, Abs

Bench Tuesday 1180 -07-11

Bench
1st Attempt

180 x 1 @10-

2nd Attempt
185 x 1 @9+

Rows
Presses
Pulls
Shrugs
Abs

Bodyweight:
163.5 lbs

Bench

Bench-
275x5
280x5@9
290x5@10 PR +5lb

3board, with pause
315x3x3

Weighted pushups with 1 plate
3x20

CSR-x10,8,8,8

Lat pulls
x12,5,5

Shrugs

Max 11/9 Bench

Maxed out at 205x5, then some 3board with 2.1111111111111111111111plate and some other stuff.

Tuesday, November 8, 2011

Squat 11/8/11

Squat:
115 x 5
125 x 5
135 x 3 (fail)
That plate set should have been easy...personal problems.

Pause Squat:
115 x 3
120 x 3 x 3

Zercher Squat:
95 x 5 x 4
I can't get these right at allllll, GRRR.

Abs

Squat 11/8/11

Squat (Suited)
1x1 at 365 lbs
1x1 at 395 lbs

Leg Press
4x5 at 360 lbs

Squat Monday 11-07-11

Squat
1st Attempt
275 x 1 @8

2nd Attempt

305 x 1 @9/+

Band resisted box SS bar squat
Zercher
Abs

Luke 11-8-11 Squat

Suited squat
425 x 1 @ 8-
455 x 1 @ 10

Leg Press

Transversus

11/7/11 Squats

Suited Squats (No wraps):
385 x 5 @ 9
385 x 5 @ 9+
405 x 5 @10-
Green-banded Safety Squat Bar:
Bar weights 80 lbs or so?
170 x 3
220 x 3
260 x 3
260 x 3
Zercher Squats:
185 x 5
225 x 5
245 x 5
255 x 5
Transverse Abs, PNF


Sunday, November 6, 2011

Bench Assist. Fri. 11/4.

Push Press 5x3
95 (@8), 105 (@10), 95 (@9), 95 (@8), 105 (@10)

Strict Standing Press 3x8
65 (@8+), 65 (@9), 65 (@9)

Stability Bench 3x10
-> first 2 sets w/ one 27.5db on each side
-> 3rd set w/ one 27.5db + a 10db on each side (but failed on 9th rep)

Cable Rows 4x12 (explosive)
100, 100, 100, 100

One Arm Db Rows 4x12 ea.
45db, 55db, 55db, 55db
-> (staying explosive on each rep)

Power Curls (heavy)
80x4, 80x4+f

Incline Db Curls 3x10 (light)
20dbs, 20dbs, 20dbs

Deadlift Singles. Thur. 11/3.

Deadlifts 2x1 (belted)
355, 365 (@10)
-> (lockouts very slow)
-> (365 tough but easier than past)

Sumo Rack Pulls 4x5 (belted)
-> (from about 1 inch below knees)
315, 335, 345, 355x3 (calluses acting up)

Weighted Hyper Extensions 5x8
-> all at 2.5 plates (or 115 lbs)
-> (holding weight w/ arms fully extended/hanging)

Seated Hamstring Curl Machine 4x15
80, 80, 80, 80

Cable Transversus Crunches on Aerobics Ball 4x15
62.5 lbs, 82.5 lbs, 87.5 lbs, 77.5 lbs

Saturday, November 5, 2011

11.4.11--Bench

Bench Press:
warmups
185x3@9
190x3@10+ PR
185x3@10

3 second Pause Bench:
155x3x3 @9,10,10

Decline Bench:
155x5@9
175x5x2@10,10

Chest, Shoulders, Triceps

Friday, November 4, 2011

Luke 11-4-11 Bench Assist

Seated Dumbbell Shoulder Press
50's x 5
55's x 5
60's x 5
65's x 8 PR

Bench
145 x 8
155 x 8 x 2

Decline Bench
135 x 8
155 x 8 x 3

Dumbbell Rows
90's x 10 x 3

Cable Rows
180 x 8 x 3

Skull Crushers
80 x 10 x 3

superset with Barbell Curls
80 x 8, 6, 8

Bench assist

Push press
185x5
195x5
205x5
230x5

DB military
60s- 3x10

Skull crushers
3x6

Pull ups
X10,9,9,8

Rows
3x10

Biceps
3x10

Bench Assistance

11/4/11
Shoulder Press
60, 65, 70, 70 x 5

Bench
185 x 8 x 3

Decline Bench
175 x 8 x 2
165 x 7
These sets were moving fast and I didn't have a spot so I took it easy.

Stability Bench
I had to get 1 set in because I love stability bench.

Cable Row, Chest-Supported Row, Biceps, Abs

Deadlift

11/3/11
Deadlift
suited
415 x 1 @ 8
445 x 1, 1 @ 9 (ties raw PR)
the last 2-3 inches of the lockout is slow but the pulls haven't been hard so far

Bench Assist. 11/4/11

Press:
50 x 3 x 2
55 x 3 x 2 (finally)

Incline Bench:
60 x 5 x 3 (too easy)
65 x 5 (still kinda easy)
Why does my incline bench feel so much stronger than my normal bench...?

Pullups

Dumbbell bench:
22.5 x 10 x 4

Cable Rows:
70 x 10 x 4

Biceps, triceps, abs

Deadlift 11/4/11

Deadlift: W/Super Centurion
405 x 1 @ 8
455 x 1 @ 8+ 50 lb PR in singles
500 x 1 @ 9+ 95 lb PR in singles
Update: After watching the video I see that I hitched the weight up and it wouldn't have passed. I think the strength is there, but I didn't set up properly (you can see that I jerked the weight up at the bottom).

Deficit Sumo
295 x 5
315 x 5
345 x 5
Kettlebell Pull-throughs:
22 kgs? x 15 x 4
PNF, Bridges

Thursday, November 3, 2011

Deadlift 11/3/11

Deadlift:
235 x 1
255 x 1 (technically a 10 lb PR...possible hitching)
265 x 1 (technically a 20 lb PR...belted, thanks Kevin)
I can't even count the last one really...lots of hitching, dropped it at the end (on my shin, no less).

Technically that brings up my total to 165 + 80 + 265 = 510 > 507 qualifying total for 148 weight class, but eh, I'll celebrate when I hit the my (dead)lifts more solidly.

Good Mornings:
135 x 5 x 3 (too light)
155 x 5 x 2

Power Cleans:
75 x 3 x a lot

Banded hyperextensions, abs

Luke 11-3-11 Deadlift

found out I got kicked off the google group today. I'm failing myself and the team right now. This past quarter trying to learn the gear and focusing on nationals (and myself) has put me in a really bad place mentally. I don't want to get into the details, but what is really upsetting me is this: powerlifting used to be something fun that took my mind off of personal problems, but now it is a cause of stress both in the gym and outside.

Deadlift sumo in super centurion
385 x 1 @ 8-
455 x 1 @ 9-
455 x 1 @ 9

Conventional Block pulls off 2 fat 45's
445 x 5
465 x 3 these feel hard to get started

Deficit sumo
315 x 6
345 x 5

1 set of kettlebell swings...


Meet Attempts
424.2, 457.2, 473.7
198.2 raw, 225.7, 236.7
418.7 or whatever it takes to total 1075, 468.2, 501.5

Deadlift Thursday 11-03-11

Deadlift
275 x 1
295 x 1
315 x 1 <--20 lbs PR

Deficit Deadlift
225 x 5
245 x 5
225 x 5

Banded Hamstring Curls
Abs

Bodyweight:
162 lbs

This is probably the best way to describe how my training has been going

Bench 11/2/11

Bench (Shirted)
1x1 at 195 lbs
1x1 at 205 lbs
1x1 at 215 lbs

Band-Lightened (Unshirted)
1x3 at 225 lbs
1x3 at 255 lbs
1x3 at 275 lbs
1x3 at 300 lbs
1x3 at 315 lbs

Pendalay Rows
4x5 at 135 lbs

Tricep Isolation
4x5 at 20 lbs

Wednesday, November 2, 2011

Ringing the bell

Squat
315 x 1 x 2
325 x 1
335 x 1
345 x 1 (10 lb PR)
355 x 1 (20 lb PR)
345 was deliciously deep, 355 was regular deep. That sixth single was so worth it.

Leg press


Low box squat
245 x 2
255 x 2
265 x 2 x 2
275 x 2 x 2
285 x 2 x 2 (PR)

Cleans
155 x 3 x 3
165 x 3
165 x 2+high pull

Bench
195 x 1
215 x 1 x 3
225 x spotter tap
Pushed my luck.

Pause bench
155 x 3 x 2
165 x 3 x 2

Pendlay row
165 x 5 x 4

Weighted chin up
BW+30 x 5
BW+35 x 5
BW+35 x 6 x 2

dips and shrugs


But really the main point of this is
Squat: 335 355
Deadlift: 435
Bench: 215
Total: 985 1005
I made my dreams come true, doing it our way

First Post Of the Year

Squat: Suit + Wraps
405 x 1 @ 8
435 x 1 @ 9 (High)
435 x 1 @ 9+ (Good depth)
Box Squats:
315 x 2
335 x 2
355 x 2
365 x 2
375 x 2
365 x 2

T-abs, PNF

Bench: W/ Shirt
225 x 1 @ 8
235 x 1 @ 9-
245 x 1 @ 9
Band Lightened Bench:
225 x 3
255 x 3
275 x 3
300 x 3 unlocked reps
275 x 3
Pendlay Rows (too much Ingles)
95 x 8
135 x 5
155 x 5
135 x 8
All using a lot of legs.
Tricep extensions, GHR Abs

11.2.11--Squat

Squat:
warmups
295x3@9
305x3@10-
315x3@10+ PR
On all of these I was doing the first rep at probably an inch below parallel just to make sure I can do that for the meet, 2nd and 3rd reps were usually around parallel or a little high

Leg Press Machine
3 plates on each side x 8 x 3

Leg Extensions Machine

Luke 11-1-11 Bench

Bench with the shitty Katana
225 x fail (used belt, went down too slow, hard to touch)
225 x 1 x 3 sets (used no belt, was able to grind out every rep)

Green doubled Band lightened bench from pin 6
225 x 3
255 x 3
275 x 3
300 x 3
315 x 3 @ 10-

Pendlays
Ro uses too much English

triceps biceps shrugs pulls

Bench Tuesday 11-01-11

Bench
175 x 1
180 x 1
185 x 1 <--PR
all with press calls

Pause Bench
135 x 3
145 x 3
155 x 3
145 x 3

Pendlay Rows
Pullups
Dips
Shrugs
Abs

Bench

11/2/11
Bench
In super katana
255 x @ 10-
265 x @ 10
265 x @ 10-

If I can just keep a really good arch and shoulders pinned back my shirt will actually add pounds. I have been going down to my chest slower so as to hit high enough, but now I think I'm too slow and am touching too low. Just before the bar hits my chest I work around the bubble versus through the bubble.

Band-Lightened Bench
Greens
225, 275, 300, 315 x 3

Pendlay Rows
135, 155, 165, 165 x 5

Squatoween

10/31/11
Squat
straps up and knees wrapped
385 x 1 @ 10 knee wraps @ C-
405 x fail knee wraps @ C+/B-
405 x 1 @ 10 knee wraps @ B/B+
415 x 1 @ 9 knee wraps @ B+/A-

Bench

Bench Press-
275x1
305x1
325x1
340x1 +5LB PR @ 9+
345x1 +10LB PR @ 10

Pause Bench-
275x3x3

Tri Pushdowns
3x20

Rows
x10,10,8,8,6

Pullupsx10,8,8

Tuesday, November 1, 2011

Bench 11/1/11

Bench:
65 x 1
70 x 1
75 x 1
80 x 1 (5 lb PR)
85 x 0 (fail)
Looks like I'm hitting what I need to...fingers crossed for Thursday.

Pause Bench:
70 x 3 x 2
65 x 3 x 2

Pendlay Rows:
75 x 5
85 x 3
75 x 3 x 2

Pullups, dips

Shrugs:
185 x 5 x 2
205 x 5 x 2

Abs

Bench Singles. Tues. 11/01.

**** FORM CHANGE: I SWITCHED TO A WIDER GRIP TODAY. AFTER BENCHING WITH MY RING FINGERS ON THE BAR RINGS FOR A SOLID 6 MONTHS NOW, OR HOWEVER LONG IT HAS BEEN, I AM NOW SWITCHING BACK TO BENCHING WITH MY MIDDLE FINGERS ON THE RINGS TO HELP GET A BETTER TUCK & KEEP MY ELBOWS IN WITH MY LONG ARMS. ****

Bench 3x1
155 (@8), 165 (@10), 165 (@10)

Pause Bench 4x3 @ (3 sec.)
115, 115, 115, 125
-> (working on keeping elbows against lats during tuck).

Pendlay Rows 5x5
115, 115, 115, 115, 115

Weighted Pullups 4x8
BW+10lbs, BW+10lbs, BW+10lbs, BW+10lbs

BW Dips 4x5

Barbell Shrugs (*high reps*)
225x20, 225x30, 225x27, 225x40
-> (did all reps very quick & explosive).
-> (kept going during set even after reps were not full range of motion anymore).

Max 11/1 Bench

Bench Press singles (weight@difficulty)
205@7
220@8.5
230@10-
230@10 (changed up my lockout for next 3, thanks to Nick for the tipz)
225@9
230@9+
235@10

240 is my current PR. The tip I got from Nick was: when the lockout gets really tough (around 3 board) start flaring my elbows. The elbows don't really flare, but it activates a LOT more of my tricep. The reps went from being a breeze off the chest and impossible to lockout to being difficult but doable the whole way through, with more weight, even at the end of the singles. If I hadn't done 6 singles first, maybe I could've matched the 240.

Paws Bench
185x3
190 2x3

Dat lockout. Skipped Pendlay rows due to personal problems.

Pullups
3x5@25 extra

Most of the rep is fine, but the VERY top is really hard as the sets wear on. More explosion perhaps?

Dips
1x5@45 extra
2x5@55 extra

SUCH a good chest exercise, wish we did it more.

Shrugs
315x8
365x8
365x5 2 sets

Grip was the limiting factor.

Overall a good workout, finished off with oatloads of foam rolling. I think the hip is doing a LOT better, it's pain-free even during bodyweight squats, if there's still no pain tomorrow I'll do some squats with the bar and start my road to recovery.

Squat 11/1/11

Squat (Suited, Straps Up, Knees Wrapped)
1x1 at 355 lbs
1x1 at 395 lbs
1x1 at 415 lbs (failed)

Box Squats (Raw)
1x3 at 225 lbs
1x3 at 245 lbs
3x3 at 265 lbs

Luke 10-31-11 Halloween Squat

Squat with mexican wrestler mask and super centurion and knee wraps
405 x 1 @ 8
425 x 1 @ 9-
455 x 1 @ 9+/10-
455 x 1 @ 10

Squatoween 10/31/11

Squat:
135 x 1
145 x 1
155 x nope (bar slipped...silly)
155 x 1
160 x 1 (5 lb PR)
165 x 1 (10 lb PR)
Thank you to those who let me borrow belts ♥. Now I just gotta hit a 5 lb PR tonight and a 20 lb PR on Thursday...

Band-lightened Squat:
195 x 5 (oof, that's heavy)
185 x 5

Box Squats:
115 x 3 x 4

Abs

The knee is feeling much better. Still a little stiff, but otherwise okay...it feels good to be back.

Squat

Lunges
185x10
205x10
225x10
255x10 PR+10lb

squats
225x5
255x5
275x5

these felt good!!!!! im excited.

Leg press
8platex20,20,20

ab wheel

Squat Monday 10-31-11

Squat
275 x 1
295 x 1
305 x 1 <--PR hello 300 lbs

Bandlightened Squat
275 x 5, 5, 5, 5

Box Squat
185 x 2
195 x 2
205 x 2
225 x 2

Box Jumps
Abs

Bodyweight:
163.5 lbs

Squat Singles. Mon. 10/31.

Back Squat 3x1 (belted)
225, 245, 255->P.R.!!!!
-> (I'm improving at keeping upright & keeping back tight. Terence suggests I do higher rep shrugs & rows to build more upper back muscle to help stay tight & keep upright).

Band-Lightened Squats 5x5 (belted)
-> all w/ one red band on each side
275, 275, 275, 275, 275

Low Box Squats 8x2
135, 155, 165, 165, 165, 165, 135, 135

Reverse GHR Crunches 3x8
BW, BW+5lbs, BW+10lbs

Monday, October 31, 2011

Bench Assist. Fri. 10/28.

Push Press 5x3
85, 95, 95, 105-> P.R.!!!!, 105

Stability Bench 3x10
-> all w/ one 27.5db on each side

Standing Press 3x8 (belted)
65, 65, 65

One Arm Row 4x10 ea.
65db, 65db, 65db, 65db

Cable Rows 4x8
120, 110, 110, 110

Db Bicep Curls 4x10
20dbs, 20dbs, 20dbs, 20dbs

Deadlift Assistance. Thur. 10/27.

Good Mornings 4x5 (belted)
155, 165, 165, 165

Stiff-Leg Deadlifts 4x5
245, 245, 245, 245

Banded Hyper Extensions
Black x 20 reps, Black x 15 reps, Green x 30 reps

Reverse Banded Hypers (Core)
Purple x 18 reps, Green x 12 reps

Saturday, October 29, 2011

Max 10/28 Bench Assist

Push Press
135x3
145x5
155x3 3 sets

Last time got 160. The last bit of the lockout on every single rep was a real grinder.

Standing Press
95x8
105x8
105x8

Also rough, especially on lockout. I think I'm getting weaker.

Stability Bench (25lb dumbbells on the red bands)
+10 to each side x10
+15 x10
+20 x8

See above

Cable Rows
160 3x8

Strict Curls 2x8 each arm with 30lb dumbbell

Hip feels like I might have actually hurt it again on G'margles. Think I'll be out for longer than I thought I'd be out. Oh well.

Bench Assist Friday 10-28-11

Push Press
105 x 3
115 x 3
125 x 3
135 x 3
145 x 3

Standing Press
85 x 8
95 x 8, 6

Stability Bench
Cable Rows
Dumbbell Rows
Skull Crushers
Hammer Curls

10.28.11--Deadlift

Deadlift:
warmups
315x3@9-
345x3@9+
was debating about going for a third set around 360 lbs, but decided to go conservative with the meet coming up.

Hamstring Curls Machine
Hypers
Abs

Friday, October 28, 2011

Bench Assist. 10/28/11

Press:
50 x 4 x 3
55 x 3 (fail...eh...I'm just not ready for 55)

Incline Bench:
55 x 5 x 4

Pull-ups

Dumbbell Bench:
20 x 10
22.5 x 10 x 3

Cable Rows:
70 x 10 x 4

Triceps, biceps
Dumbbell Shoulder Press
5x5 at 35 lbs

Bench Press
3x8 at 135 lbs

Decline Bench
1x5 at 95 lbs
1x5 at 105 lbs
1x5 at 115 lbs

Cable Rows
3x5 at 100 lbs

Bicep Curls
3x5 at 60 lbs

Tricep Isolation
3x5 at 20 lbs

Luke 10-28-11 Benchyish

Dumbbell Shoulder Press
55's x 8
60's x 8 x 2

Bench
135 x 8
145 x 8
155 x 8 x 2 @ 8

Dumbbell Row
95's x 10 x 3 per arm

Cable Row
200 x 6 x 2
210 x 6

Preacher Curls and Triceps Dumbbell Extensions

Deadlift Assist Thursday 10-27-11

Good Morning
185 x 5
205 x 5
225 x 5
245 x 5
275 x 5 <--bad form

Stifflegged Deadlift
185 x 6
225 x 5, 5

Hamstring Curls
Abs with Terence

Thursday, October 27, 2011

Deadlift 10/27/11

Deadlift:
205 x 3
215 x 3
225 x 3 (this was my 1RM that first Saturday...progress!)
Easy unbelted triple :) a solid night. Ben noted I could afford to sink even lower (thanks for watching!) and get some more weight up which I definitely will next week :D.

Good Mornings:
95 x 5
115 x 5
125 x 5
135 x 5 x 2

Power Cleans:
65 x 3 x 2
75 x 3 x 2
85 x 3 x 2
95 x nope

Banded hyperextensions, abs, PNF

Max 10/27 Bad-idea-Mornings

Good Mornings
225x5
245x5
225x5 2 sets
Probably WAY too heavy for how my hip is doing, but last time it was literally throbbing in pain, so that's improvement, right? Did these with a really wide stance and pulled my knees apart, it hit my glutes rather nicely. Hopefully not too nicely. Last time I was glad I went as hard as I did, let's see if the same thing happens this time.

Lunges
105x10
105x8
115x5

Very tired and hip was just getting irritating. Rest of the day was stretching, foam rolling, etc.

On an unrelated note, am I asspained, or butthurt? Opinions are welcome.

Luke 10-27-11 Lower Back

Worked out at wooden earlier today, because I was dealing with some personal shit. I may have some big personal problems coming up.

GMOPs off pin 10
325 x 5
365 x 5
405 x 5

Stiff Leg Deadlift
225 x 6
265 x 6
245 x 6
I tried to keep a really straight upper back and lock my shoulder blades back, but this made me unable to touch the ground easily and hurt my right shoulder, like RDL's did last year.

Also did a one armed pull up with my right arm and almost got one with my left.

Hyper Extensions

Abs

Calling out Darvin

Yo Big D,

I'm calling you out. Our squat and bench are nearly identical at this point, and I'm not too far behind in deadlift either. Might as well make some competition out of it (even if we aren't training together). What do you want to race to?
Squat: 365?
Bench: 225?
Deadlift: 450?

Wednesday, October 26, 2011

Alright

Squat
295 x 3 x 3

Low box squat
245 x 2
255 x 2
265 x 2 x 6

others


Bench
185 x 3 x 5

Pause bench
155 x 3
160 x 3
165 x 3 x 2

Pendlay row
165 x 5 x 4

Weighted chin ups
BW +30 x 5
BW +30 x 8 x 3

this and that

10.26.11--Bench

Bench Press:
warmups
165x5@8
170x5@9-
175x5@9 PR (This felt so good, decided to do another set)
180x4@10+ PR Didn't have it in me to try the 5th one because I paused too long on my first 2 before going touch n go on the last 2, so the 4th rep was a grinder

3 second Pause Bench:
155x3@9-
160x3@10
155x3@9+

Incline Bench:
125x8@9+
135x5@10

Isolateral Chest Press, Isolateral Incline Press, Isolateral Shoulder Press, Shoulder Raises, Machine Flyes, Overhead DB Triceps, Triceps Extensions, Shrugs and Machine Shrugs

Very happy with the 2 big PRs. It's especially meaningful to be able to put up 175 for a set of 5 because I remember that being my max a year ago. Putting up 180 for 4 is also encouraging, because 3 weeks ago I put up 175 for 4, so that suggests that after the meet I should be able to put up 180 for 5 and probably get 185 for 4. I'm hoping I can continue this upward trend so that I can bench 225 by the beginning of next school year

Fatness update: I'm weighing in at about 186.5-187.5 in the mornings. I'm gonna try to gradually lose the weight, but honestly contemplating just competing as a 198 because I may need my fat to get through the winter

Bench 3x3. Tues. 10/25.

Bench 3x3
145 (@8), 155x1+f, 145 (@8)
-> (on the second set, I just stopped on the second rep because my right elbow tuck once again was just not right and completely out of the groove and instead of failing this rep while putting 100% effort into it, I simply had the spotter take it)
-> (my third set felt very good, I focused on pinching my shoulder blades back together and really keeping my lats and traps tight which helped my tuck).

Pause Bench 4x3 @ (3 sec.)
115, 115, 115, 115

Pendlay Rows 5x5
115, 115, 115, 115, 115

Weighted Chinups 4x5
BW+35, BW+35, BW+35, BW+30

Dips
BWx5, BWx5, BWx5, BWx6

Shrug Machine 4x5
4pes, 4pes, 4pes, 4pes

Bench Tuesday 10-25-11

Bench
155 x 3
165 x 3
170 x 3

Pause Bench
135 x 3
145 x 3
150 x 2 + 1 greg lift
145 x 3

Pendlay Rows
Pullups
Dips
Shrugs
Abs

Bodyweight:
163 lbs

Bench

Bench
295x3@8
300x3@9+
305x3@10- PR +5lb

3 sec pause bench-
275x3x3

CSR
6x10

DB Shrugs w/ 95's
3x30

Tricep pushdowns
3x15

Tuesday, October 25, 2011

...

Bench
in shirt failed 205 and 215
took off shirt hit 205 x 1 @ 9

3 Board
205 x 3 easy
225 x failfuck fail someone misloaded a 35 on what was supposed to be 215

weighted chin up
BW + 1 plate x 8
BW + 2 plates x 6
BW + 3 plates x 1 PR

and who gives a fuck about the rest

Bench 10/25/11

Bench (shirted)
185 lbs for some sets
205 lbs for some sets

Still working on the bench shirt. Still feels pretty shitty but better than last time.

Pendalay Rows
4x5 at 95 lbs

Bench 10/25/11

Bench:
60 x 3
65 x 3 x 2
70 x 3
75 x 2.75 (PR - considering this was my 1RM two weeks ago...I'm pleased :])
Bench has felt a lot more solid since I started arching more; it really solidifies the leg drive. Next week is gonna be awesome.

Pause Bench:
65 x 3 x 4

Pendlay Rows:
75 x 5 x 5

Pullups, dips

Shrugs:
185 x 5 x 4

GHR abs

Knee doesn't feel any better today, but doesn't feel worse (even after squatting), so that's a good sign at least?

Squat 10/24/11

Squat (suited, straps up)
1x3 at 335 lbs
2x3 at 355 lbs

Box Squats (suited, straps up)
1x3 at 315 lbs
1x3 at 335 lbs
1x3 at 355 lbs

Power Cleans
4x5 at 95 lbs

10.25.11--Squat

Yesterday I did about an hour's worth of upper back, biceps, and abs yesterday but forgot to post it. Not terribly important. Today, I hit the squat rack on a mission.

Squats:
warmups
275x5@9+
285x5@10-
295x5@10 PR

3 Second Pause Squats:
215x3@9
225x3@9
235x3@9+

Had to call it quits here because not 100% from cold I've been battling. Mucous buildup was too much to continue working out, but pleased with the PR

Max 10/25 Bench

Bench
205x3
210x3 4 sets
Not feeling a PR today, but Nick taught me to put my weight on my traps instead of the middle of my back, and the exercise feels a lot more tight, especially out of the bottom.

Paws Bench
175x3
185x3 2 sets
185x2

Different person counting on the last set (who I'm not blaming) led to the last rep being a real grinder, so I didn't go for a third.

Pendlay Rows
165x5
185x5 4 sets
Up from last week. Aww yee.

Weighted Pullups
3x5 with 25 extra, last few reps I didn't get all the way up.

Weighted Dips
3x5 with 45 extra, not very heavy

Racks were full and the machine doesn't work my grip as well and dumbbells don't weigh 200 pounds so after the dips I bounced. I also did some Bulgarian split squats with a plate on my shoulders for sets of 5-10 while I rested during Pendlay rows. The lunges yesterday made my glutes feel SUPER sore today, which is good, considering usually after a leg day I don't feel them at all. Gonna keep stretching and lunging and Bulgarian split squatting and hopefully get my glutes caught up with the rest of my legs before long. I've decided to take this break from heavy lower body lifts as an opportunity to fix the muscular imbalances that caused the injury. My body is ready.

Finally a good day, squatting with some confidence

10/24/11
Squats
I worked up to a horrible 365 with no depth and then I hit depth and got pinned in the hole.
Then Luke suggested I move my stance out and it made all the difference in the world.

FINALLY!

I was essentially olympic squatting in my suit and once I hit depth I had no tension in the suit.

I moved each foot out about 4 inches.

365 x 3 DEPTH! EASY!
385 x 2 DEPTH! EASY!

Squat Monday 10-24-11

Squat
245 x 3
265 x 3, 3

Box Squat
185 x 2
205 x 2
215 x 2
225 x 2
235 x 2

Plyos
Abs

Bodyweight: 163 lbs

Monday, October 24, 2011

Max 10/24 Squat

Warmed up to a triple at 225, before Nick Loporchio told me to stop it and got me lunging for sets of 10 at less than a plate. He told me to sit back when I did them, and I got the strangest sensation, like I couldn't feel what was providing the upward force on the lunges. I told Nick, and his diagnosis for my growing list of personal problems is that I have inactive glutes, which probably led to the back and hip and leg problems, and need to do a lot of glute activation work and I'll be hopefully squatting again in a few weeks. I was also told that my squat wouldn't lose its strength in this time, but I have my doubts. The hip is really painful again, though not as bad as it was on Thursday, so hopefully I didn't make it any worse.

I'm really not excited to be not-squatting and not-deadlifting for the next few weeks, but I'll do what I have to.

Squat 10/24/11

Knee issues (some pain last Monday but went away, yesterday started clicking/popping nonstop when I bend or straighten plus minor pain). Was going to go for light squatting today, Dave suggested wrapping, which helped.

Squat:
45 x 2 (:/)
45 x 5 (wrapped felt much better...thank you Greg + Dave)
95 x 5 x 2
115 x 3 x 2

Box Squat:
95 x 3 x 8 (not wrapped...these felt okay)

Dave then suggested that it could be hip adductor/abductor weakness with things pulling other things out of place, so did some good girl/bad girl for a bit, then adductor/ITB foam rolling.

GRAWRRRRR.

Luke 10-24-11 Squat

Equipped Squat
405 x 3 @ 9 (hit depth every rep)
435 x 3 @ 10- (hit depth 1st 2 reps) knees wrapped
too tired for 3rd set

Box Squats (straps down)
315 x 2
325 x 2
335 x 2
these feel hard, like the suit isn't helping at all

Power Cleans
135 x 3
155 x 3
175 x 3
195 x 1+fail

Squats 3x3. Mon. 10/24.

Back Squats 3x3 (belted)
215 (@9), 225 (@10), 225 (@10-)
-> (getting better at keeping elbows tucked & staying upright)

Band-Lightened Squats 4x5
-> w/ double reds on each side
315, 315, 315, 315

Low Box Squats 8x2
135, 155, 155, 155, 155, 155, 165 (belted), 165 (belted)

Foam Roller Transversus 3x12
-> all BW, slow & controlled

Romanian High Chair Core Leg Raises 3x8
-> all w/ 20db

**** (STRETCHING) ****

Sunday, October 23, 2011

Gold for cash

Dadlifts
365 x 3 x 3
It's like I'm trading my strength

everything else

Push press
135 x 3
145 x 3 x 2
150 x 3 x 2

Standing press
95 x 8 x 3
Apparently this is what I traded it for, because this is a volume PR

the other everything else

Deadlift

10/21/11
Deadlift
415 x 3 (suited) a little light

Bench Assist. 10/21/11

xposting here and the website.

Press:
50 x 5 x 4
55 x 3 (fail)

Incline Bench:
50 x 5 x 4

Pull-ups

Dumbbell Bench:
25 x 8
25 x 6 (nope)
20 x 10 x 3

Cable Rows:
60 x 10 x 4

Triceps, biceps

Saturday, October 22, 2011

Combined 5 Hour Workout: Deadlifts & Bench Assist. Fri. 10/21.

--> DEADLIFT ASSISTANCE WORKOUT

Deadlifts 3x3 (belted)
315 (@8), 335 (@9+), 345 (@10) --> P.R.!!! (very touch finish, I hitched the bar up somewhat at the end, lockout is still my weakpoint on deadlifts)

Sumo Rack Pulls 4x5 (belted)
-> (starting w/ bar from about 1 inch below knees)
315, 335x3 (losing grip), 335, 355x4+f (couldn't lock out last rep, just couldn't get hips through, also tough to grip)

Hamstring Curl Machine 3x8
60lbs ea., 60lbs ea., 60lbs ea.

**** (HALFTIME HAHA - ATE A SANDWHICH AND TOOK A HALF HOUR BREAK FROM LIFTING) ****

--> BENCH ASSISTANCE WORKOUT

Push Press 5x3 (belted)
85 (@8), 90 (@9), 90 (@9), 95 (@9), 100 (@9)
-> push press is improving!! my sets with 95 & 100 felt much easier today than in the past!! (& this was after deadlifting too)!!

Standing Press (strict) 3x8
65 (@8), 65 (@8), 65 (@8)

Stability Bench 3x10
-> all w/ one 25db on each side

Cable Rows 4x8
130, 130, 130, 130

One Arm Db Row 4x10 ea.
75db, 65db, 65db, 65db

Db Bicep Curls 4x10
20dbs, 20dbs, 20dbs, 20dbs
-> (didn't go heavy, kept good form, elbows feel good)

Transversus Cable Crunches on Aerobics Ball 4x15
57.5lb, 57.5lb, 67.5lb, 77.5lb

**** (STRETCHING & 3 MIN. COOL-DOWN) ****

Bench 3x5. Tues. 10/18.

Bench 3x5
155x4+f (@10), 145 (@10), 135 (@10)
-> (I'm still messing up with my elbows and getting my tuck right. I'm not sure what to do. Maybe I need to change my grip and move my hands wider or narrower on the bar or work on tucking both elbows in more -although then this feels like a close grip and I can't press up much weight- or keeping both elbows out?? ... I'm very frustrated with my bench right now ...)

Pause Bench 4x3 (@ 3sec.)
115, 115, 115, 115

Pendlay Row 5x5
95, 115, 125, 125, 125

Weighted Chinups 4x5
BW+45, BW+45, BW+40, BW+35 x (4+f) -> failed about halfway up

Dips (all BW)
7 reps, 5 reps, 5 reps, 6 reps

Shrug Machine 4x5
4pes, 4pes, 4pes, 4pes

Luke 10-21-11 Press

Worked out at the Calabasas rec center with my roommate and his little bro. I got to show off and be a tool.

Push Press
115 x 3
135 x 3
145 x 2+fail
135 x 3

Did a muscle up and a one armed chin up with my right arm to show off

Seated Dumbbell Shoulder Press
55's x 8 x 3

Bench
135 x 10
145 x 10
155 x 9+fail tired

Semi Bent Over Rows
225 x 5
275 x 5
295 x 5

Barbell Curls

Triceps Pushdowns

Cable Abs

Basketball
played for about 3 minutes and felt like I was gonna throw up... shit.
Also tried some jumping and was able to hang from rim with 2 hands in shitty shoes.

10.21.11--Bench

Bench Press:
165@8 (this was still a warmup, I guess)
185@9-
190@9-
195@9
200@10-
205xf SOOOOOOOOOOO close. needed probably only one more inch to activate the triceps and allow for my fairly automatic lockout to finish the lift. I will hit this weight next time I go for it.

Incline Press:
115x8@9
135x6@10-
145x5@10

Decline Press:
155x5@9
165x5@9+
175x5@10-

Isolateral Wide Grip Press
Isolateral Incline Press
I feel like the isolateral presses are helping my weakness off the chest a lot actually. I would recommend incorporating this more into cycles for people who struggle off the chest (normal people), though the weirdos who only struggle with lockout probably could benefit from this too.
Shoulder Press Machine
Shoulder Raises Machine
Flyes Machine
Triceps Pushdowns

Bench assist

Push press
185x1
205x1
225x1
245x1

3 board
275x3
295x3
315x3
335x3
365x3@8 this was really easy

Shoulder flies
3x20

Pull ups
6x8

Bis

In other news
I worked up to 225x5 squat
And 315x3 deadlift, though these are about 45% of maxes, I'm pain free which is good because pulling 225 and bw squat used to hurt

Friday, October 21, 2011

10.21.11--Bench

Deadlift 10/20/11

Deadlift (Suited, Straps Up)
1x3 at 315 lbs
2x3 at 345 lbs

Rack Pulls (Suited, Straps Up)
1x3 at 345 lbs
1x3 at 365 lbs
1x3 at 385 lbs

Banded Hamstring Curls
3 sets

Shawna: Deadlifts

Deadlift:
Warm up: (45,65,135 lbs)
2 x 5 (155, 165 lbs)
2 x 3 (175, 165 lbs)

Good mornings:
5 x 5 (95 lbs) - didn't feel heavy, just awkward placement of the bar.

Cleans- definitely need some work.
9 x 3 (65 lbs)

Abs

Yesterday:
Backsquats warm up then 1 x 5 (135 lbs) & 1 x 5 (145 lbs).

Today:
Just wasn't feeling deadlifts today. I have not reached my capacity on deadlifts because I can feel my form compromised. Hopefully Good mornings will build up hamstrings and lower back.

Thursday, October 20, 2011

Luke 10-20-11 Deadlift

Suited Deadlift
405 x 3 @ 8+
435 x 3 @ 9+ PR

Rack Pulls
445 x 5

Cowbell Pull Throughs

Banded Hypers

Deadlift 10/20/11

Hips are still feeling icky...like my right femur is going to pop out of my pelvis when I get down into sumo. Stuck to conventional.

Deadlift:
185 x 5
205 x 5 (form issues)
205 x 5 (belted [thanks Kevin], still form issues)
Lots of personal problems today.

Good Mornings:
95 x 5 x 5

Power Cleans:
45 x 3 x 2
65 x 3 x 4-5
75 x 3 x 4-5 (I don't know, I lost count)

Hyperextensions, Abs, PNF Stretching (thanks Shawna)

In other completely different news, I did an unassisted chin-up for the first time in my life yesterday. Hooray :]!

Max 10/20 Deadlift

Deadlift
315 3x3

Hip's still fucked but was feeling better today, still decided to go fairly light. No belt. Skipped deficits because the end of deadlifts was starting to really irritate the hip.

Finished up the workout with hamstring curls, kettlebell swings, foam roller abs, pnf, and a heaping oatload of foam rolling, stretching, and massaging. I'm pretty sure the hip pain has resolved itself to one area, at what I believe is the upper attachment point of my gluteus medius. I think it's there because there's a huge knot there, and now that the workout's over it's throbbing with pain. If it's really just a muscle/tendon problem, I'll just keep massaging and stretching the bejeezus out of it and hopefully I'll be ready to squat and deadlift heavy again by next cycle. For now, I just want to maintain my ability to squat and deadlift, while letting this heal. To all the new lifters, this is why you have good form and keep your flexibility up, so you don't get injured. Take note.

Wednesday, October 19, 2011

10.19.11-Squat

Squat:
warmups
285@9-
305@9
315@9+
325@10-
335@? I asked for two side spots on this set, because its equal to my max. I explicitly told them don't touch the bar unless I'm failing and need help. Right spotter got the message, but the left spotter for reasons I still don't know decided to hold the bar while I was still on my way down, effectively ruining the lift for me. I think I would've gotten it anyway, but still really annoying.

Leg Extensions and Calf Presses and Leg Press Machine

I'm staring to like the 5 rep days

Squat
275 x 5 @ 9
285 x 5 x 2 @ 9+,10- (PR?)

Leg press

Low box squat
245 x 2 x 4
255 x 2 x 4

Power cleans
135 x 3
145 x 3
155 x 3 x 3

Bench
175 x 5 x 2 @ 9-
180 x 5 @ 9 (PRetty sure)

Pause bench
145 x 3
155 x 3
160 x 3
165 x 3

Pendlay row
165 x 5 x 4

Weighted chin ups
BW+25 x 5 x 2
BW+30 x 5 x 2

Dips, shrugs, and abs

Bench 5

Bench:
295 x 5
305 x 5 @ 9+, 5 @ 10-

Getting close to my all-time PR of 310 x 5 (while weighing 220, haha)

Pause Bench:
265 x 3 @ 3sec
275 x 3, 3 @ 3 sec

Dips:
4 sets til failure,

Close-grip pull ups:
5 sets til failure

Shrugs:
405 x 10
495 x 3 sets of something

Finished with ab wheel and PNF

Squat 5

Squat:
435 x 5
455 x 5 @ 10-
475 x 5 @ 10-

Ughh.. Form was terrible on 455 due to trying to fix it on every rep. Also, this took 2 hours to finish due to lots of gym-related personal problems.

Box Squats:
315 x 2
325 x 2
335 x 2
345 x 2
355 x 2
365 x 2

It turns out that I'm horrible on these now. Everything seems to lock up and I can't really explode off the box like normal.

Power Cleans:
135 x 3 (8 sets)

Pure speed.

Finished with some foam roller abs.


Shawna Bench: Week 4- 10/18/11

Bench
Warm up: 1 x 5 (45)
1 x 5 (70)
4 x 5 (70, 75, 75, 75) failed on last rep of 4th set.

3 sec pause bench:
4 x 3 (70) 

Pendlay Row:
4-5 x 5 (65, 75,75,75,75)

Close grip Pull ups Assist & Dips:
4 sets till failure (Level 10- 52 lb assist) 5 reps
4 sets till failure

Ab wheel
PNF stretching

Bench 5 Cycle 2

10/18/11
Bench
225 x 5 x 3
This was easy. I was planning on doing more, but my elbows and shoulders aren't 100% due to benching in the shirt.

3 Board
245, 255, 265 x 3

Pendlay Rows, Dips, Abs

Squat

10/17/11
Squat
After gaining 10 lbs, the only way to hit depth is to pull the suit up so high that there's no tension. I'm bigger and stronger and squatting less than I did when my suit fit looser. Time for a new suit?

TL;DR Personal Problems

Bench Tuesday 10-18-11

Bench
150 x 5
155 x 5
160 x 5

Pause Bench
115 x 3
130 x 3
140 x 3
150 x 3

Pendlay Rows
Pullups
Dips

Abs

Tuesday, October 18, 2011

Max 10/18 Bench

Bench
195x5
200x5
205x5

PR is 210, so I'm a little disappointed, but I guess it's something to work toward. Sticking point is definitely around the two-board, when my triceps kick in.

Paws Bench
165x3
175x3 2 sets
185x3

This has gotten a lot easier.

Pendlay Bros
165x5
175x5 4 sets
Aggravated the glute a bit

Weighted Pullups
5,4@25 added lbs
4,4@20 added lbs

Dips
4x5, some with 20 extra pounds, very light either way

Shrugs
315x5
365x5
405x5 barely moved my shoulders
365x5

My right glute is still being an ass (lol), all the stretching and foam rolling is making it feel different all the time, which I hope is healing. I'm gonna go light on everything on Thursday and next Monday, and hopefully it'll be operational enough to do deadlift triples the Thursday after. Let's hope I don't lose all my strength before then and have to start back at 1plate.