Bench Assistance 6/30/11

Push Press
155 x 5 @8
165 x 5 @9
175 x 5 @9
185 x 5 @10
gassed completely after this...

T-Bar Rows
4 plates + QTR x 8
5 plates x 8
5 plates + QTR x 8
6 plates x 8

2-Board
225 x 5
235 x 5
225 x 5
butt kept coming off, still improving technique

Pull Ups
x 15, x12, x12

Dips
x 15, x20, x15

Finished w/ biceps and intense abz

Ryan Bench Assist 6/30/11

Push Press-
edit: whoops this was wrong
135 x5
145 x5x2
155 x5**
165 x2 +fail**

T-bar row-
160 x8x2
180 x8
205 x8

Board Press @3 board-
225 x5
235 x5
245 x5
265 x2 +rack too eager

Dips
Bi's
Abs

Deadlift 5

6/30/11

Deadlift

365 x 5

385 x 5 (20 lb PR i guess)

GHRs

We tried to do GHRs as in this video: http://www.youtube.com/watch?v=dgLY8laPytg

And after taking a long time to set it up, couldn't even get 1 full rep.

Luke 6-30-11 Deadlift

First time deadlifting since the mini meet

Deadlift

365 x 5 @ 8

395 x 4 @ 10

the gym only has octagon plates which bounce awkwardly on the ground so I had to reset foot positioning or roll try to move the bar for every rep. It kinda felt like 4 singles of 395 with about 5-10 seconds rest for each one. My back felt fine and my shoulders felt good. The weight wasn't too bad, but rep 4 was slow so I didn't go for a 5th. I think I could hit more with bumper plates.

Deficit Deadlift- Conventional off of 45, double overhand grip

225 x 8

255 x 8

first time doing this

Calves

worked up to 520 x 30

Hyperextensions

Update

Well, I've been up in Tahoe for a few days now, and the gym here is quite poorly equipped. My solution has been lifting rocks instead. I have 4 different rocks: #1 I can clean & press for sets of 8, #2 I can clean and press for 3, #3 I can get to my chest, and #4 I can only get to deadlift lockout. Also supplementing with pushups, bodyweight squats, and lots of golf.

Bench Assistance

Push press

145 x 5

155 x 5

165 x 5

T-bar rows (belted)

225 x 8

250 x 8

260 x 8

Elbows tender so I finished with light pushdowns supersetted with light hammer curls. Back is very sore...heavy squat singles at UCLA tomorrow :)

Deadlift 6/29/11

Deadlift
425 x 5
475 x 5 10lb PR
The first three reps had good speed but I slowed down on the last two and rounded my back. Also, the first set I went Ed Coan stance, but for the second set I went a little wider and the bar moved faster.

Deficit Deadlifts
315 x 8
325 x 8
335 x 8

GHRs
4 sets of 10
Hams were fried...

Calves w/ stack
4 sets of 100

Ab Wheel
BW x 15
25lb plate on my back x 15
45lb plate on my back x 15

PNF Stretching

Ryan Deadlift 6/29/11

I've reset my deadlift to prevent my hips from coming up quick and basically stiff legging it. Mis watching my form said it looks a lot better.

Deadlift-
385 x5
405 x5

Deficit Deadlift-
315 x8 (too heavy and was coming up too slow)
275 x8
285 x8
much better speed.

GHR-
4 x15

Calves x4
Floor sweep abs x4
PNF

Midnight trainings

Squat

275 x 3 x 5 @ 9

Zercher squat

185 x 5

195 x 5

205 x 5

225 x 5

I think I'm getting back into the groove for these

Pause squat

225 x 3 x 3

plyabs

Bench

165 x 3

170 x 3 x 3

175 x 3

Floor press

165 x 5 x 2

175 x 5

175 x 4

1 in the tank, always 1 in the tank

Dumbbell bench

65 x 8 x 2

65 x 6

65 x 8

Lat pulldown,

180 x 8 x 4

barbell shrugs superset

315 x 8 x 4

Deadlift

Deadlift assistance 

Good Mornings- 
( first time doing these. I've done GMoPs for a cycle, never without pins tho)
these seem to be using way more core than gmops 
135x10
225x5
315x5
365x5,5
405x5
455x5@9
not bad want to hit 500x5 on these

Front squat
225x5
275x5,5
315x5

Banded hypers
Heavy band
3x30

Trans ABs

My workout was alright. Happy, considering the circumstances 
I was swinging a sledgehammer 8 hours today and was sooooo tired by my workout
was really dehydrated, i've noticed the biggest gains in deadlift when i keep trying to PR on my dead assistance weeks.

Bench 3 Cycle 1

6/29/11

Bench

205 x 3 @ 8

215 x 3 @ 8

225 x 3 @ 9

235 x 3 @ 9+

245 x 2 + 1 FFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFail

Floor Press

205 x 5 x 2

205 x 3 then my wrist wrap fell off and my bicep starting killing so I stopped

Dumbbell Bench

70 x 5

80 x 5

85 x 5

85 x 6

Shrugs, Cable Row, Abs

Luke 6-28-11 Bench Ed Coan wk 2

did this workout without a spotter or liftoffs

Bench

165 x 10 @ 9

165 x 10 @ 9+

Close Grip Bench

140 x 10 @ 10

140 x 9.5 @ 10+

Incline Bench

115 x 10 @ 10

115 x 10 @ 9

I was supposed to be doing about 130 for this, but I wanted to hit all the reps

Shrugs

315 x 15

405 x 15

455 x 15 hurt my back a little bit, worried for deadlift day

Close Grip Lat Pulldown

200 x 8 @ 9

220 x 6 @ 9+

240 x 2 drop to 200 x 3 @ 10

Abs

180 crunches on "abench"

Bench 5

I messed up my squat grip yesterday and majorly irritated my bicep tendons, which had been feeling good. Pain was @5 and nausea @2 today because of that.

Bench:

275 x 5

295 x 5

305 x 5 (-5 below PR)

Very pleased with this, as it's not too far from where I was last summer when I was 15 pounds heavier.

Incline dumbbell bench:

65 x 10

75 x 10

80 x 10

85 x 10

Hands were numb and pain was crazy so I sandbagged until the Vitamin-I kicked in.

I tried doing lat pull downs, but I switched to band-assisted pull ups, as the assistance at the bottom seemed to make it easier on my elbows. Did 4 sets until failure of those.

Finished with tricep extensions, scap push ups, and ghr abs

Squat 5

Last squat day for volume cycle.

Squat:
w/ monster minis (+20/30?)
445 x 5 @9+
465 x 5 @ 10+
485 x 5 @ 10+ (ties PR)

Well, i got what I set out to do, which was tie my current 5-rep PR but have bands on. I was completely wrecked after the 3rd set, but the second set felt hardest for some reason. I fell forward on the 4th rep and had to GM the 5th one as well.

SS-bar low box squat:
wide stance, 12" box
225 x 5
255 x 5
275 x 5, 5

4-star's SS-bar seems much harder than ours. Also I was sucking wind bad between these. Out of shape, maybe?

Finished with one-legged jump plyos and abs.

Hurried Bench

I was in Seattle on Saturday and through an odd series of events, ended up at Seattle Strength and Power by myself with 45 minutes on the parking meter. This is all I could manage:

Bench:
275 x 5, 5, 5, 5, 3

Almost no rest, and I had no spotter so I cut it early on the last set.

Standing press:
135 x 6, 5, 5, 6

These are way harder after bench

superset with close-grip pull ups:
8, 8, 8, 8

Cycle 1 Week 2 Suited Deads

Deadlift (w/ Centurion straps down)

405 x 4+10 second break+1 @10-

I'm trying to take a big breath at the top and hold it for the entire rep but this doesn't work so well with 5 reps.

365 x 1, 1, 1 (straps up)

Good mornings

225 x 8

275 x 8, 8

Reverse hypers

50lbs for 3x10

Finished with 3 sets of ball transversus and hamstring stretching. I'm tired.

Bench 6/28/11

Bench w/ pause
205 x 3 @8
215 x 3 @8
225 x 3 @9 5lb PR
235 x 3 @9 15lb PR
245 x 3 @10 25lb PR
Ever since I brought my grip closer my speed off the bottom has been amazing. Fixed my arch to avoid lower back pain but it kept my butt off the bench by an inch. I'm hoping my new olympic shoes will improve my arch/lower back problems so I can look like this guy (fast forward to his bench). I know I'm always watching the russians, but this guy's arch is ridiculous. Plus, he's the world champion in my weight class in the IPF.



Floor Press
185 x 5 @8
195 x 5 @9
195 x 5 @9
205 x 5 @10

Dumbbell Bench
75's x 8
80's x 8 hard...
75's x 8
75's x 8

Shrug Machine
10 plates x 25
12 plates x 20
14 plates x 17

Lat Pull Down
200 x 8
220 x 8
Stack x 8

GHR abs
3 sets of 10

Ryan Bench 6/28/11

Bench-
195 x3
205 x3
215 x3
225 x3
235 x3 (10lb PR)

I'm comin' for you, Greg

Floor Press-
185 x5
195 x5x2
205 x5

Dumbell Press-
65's x 8
70's x8
75's x7, x6

Shrugs, Pull Downs, GHR Abs x3

6/28 Cycle 1 Bench 2 BEST BENCH DAY EVER

I LOVE BENCH PRESS XOXO

Bench 5x3
115x3
120x3 (previous max)
125x3
130x3x2 <---- WIN WIN WIN

Floor Press 4x5
105x5x2
115x5x2

Dumbbell Bench
35x8
45x8
45x7
45x6

Superset (3 sets)
Lat Pulldowns (100) + Shrugs (215)

Superset 2 (3 sets)
20 Abs (V-Ups) + 30 sec handstand taps

Bench 6.27.11 Cycle 1 Week 1

Time crunch. Orientation eats my life.

Bench

75x5x2

85x5x2

90x5

Dumbbell Bench

27.5x8x3

Lat Pulls

90x8x3

Shrugs

2 plates on each side

Foam Roller Transversus Abs

Squat 6.25.11 Cycle 1 Week 1

Schedule is way off because of Orientation. Also, I miss you guys :'(

Squat (unbelted)

155x5x2

165x5x3

Zercher Squats

95x5

105x5

115x5

125x5

Pause Squats

145x5

155x5x2

Power Cleans (for the hell of it)

75x5x3

85x5x3

Cable Abs

Bench

Bench
BarX20
95x10
135x5
185x5
225x3
Add super Katana
No boards today
275x3 ~ 4board
315x3 ~ 1 board
335x3,3,3 to chest all @ 8.5 ish pretty easy comfortable opener weight

4 board
365x5
375x5
385x5 @ 7 theSe flew up

DB Bench with 75s
3x15

Wide grip pullups
5x8

Shrugs
5x20

My bench is feeling a lot better. 600/400/620 looks obtainable

Squat Day 6/28/2011

Squat
375 x 3 @8
385 x 3 @9
395 x 3 @9
Then the bar starts moving faster...
405 x 3 @9
420 x 3 @10 15lb PR, also my 1 rep Max

Zerchers
225 x 5
275 x 5
295 x 2
bar was rolling off...2 minute break
295 x 3
I no longer like these...

Pause Squat
315 x 3
335 x 3
345 x 3 10lb PR

Supersetted Box Jumps & Transversus

PNF Stretching

Bench Assistance 6/24/2011

Push Press
155 x 5 @8
165 x 5 @8
175 x 5 @9
185 x 5 @9.510lb PR
195 x 2 @10 FFFFFFFFF!!!!!!!!!!!!

T-Bar Rows
225 x 8
245 x 8
280 x 8 PR
280 x 8

2 Board
215 x 5
225 x 5
235 x 5
245 x 4 +1 (didn't fail but Greg helped me up in the lockout)

Close Grip Pull Ups
x15, x12, x10, x12

Dips
x15, x15, x15, x15
elbows were hurting after this...

Bicep Machine + Abs

Deadlift Assistance 6/23/11

Good Mornings
315 x 5 @8
355 x 5 @8
365 x 5 @9
365 x 5 @9
385 x 5 @10

Band Resisted Dlift
225 x 5 @8
Then...
Deficit Band Resisted Deadlift (standed on 45lb bumper plates)
225 x 5 @8
275 x 5 @9
315 x 5 @10
275 x 5 @10

Lunges
185 x 8 per leg
185 x 5 per leg
185 x 5 per leg

Banded Hypers
3 x 20
Fried ....

Cable Abs
3 sets 10-20

PNF

Squat 3 Cycle 1

6/27/11

Squat

265 x 3 @ 8+

275 x 3 @ 8+

285 x 3 @ 9+

295 x 3 @ 9

315 x 3 @ 10 (10 lb PR)

Zerchers

185 x 5

185 x 5

205 x 5

Pause Squats

185 x 3 x 2 unbelted

205 x 3 belted, easy

Box Jumps, Transverse, PNF

Ryan Squat 6/27/11

Squat-
275 x3
285 x3x2
295 x3
305 x3 (-10 pr)

Zurcher-
185 x5
205 x5
225 x5

Focused a lot more on keeping my back and chest upright

Pause-
185 x3 (no belt)
225 x3
235 x3

High Box jumps, Cable Transverse, PNF sesh with Victor <3

Cycle 1 Week 2 Shirted Bench

Bench

Went without boards today to help learn the shirt groove. Also, shirt was pulled down more than last week so it was a little tighter.

255 x 2 ~4 board

275 x 2 ~4 board

295 x 2, 2 @10- ~3 or 4 board

245 x 3, 3 -lowest one was probably at 1.5 or 2 board region

4 board press

300 x 5 @9+

285 x 5

Incline dummbbell press

40s x 15

45s x 12, 12, 12

Wide grip pullups

BW x 15, 12, 10, 10

bicep bicep bicep

Squat Monday 06-27-11

Squat
205 x 3
205 x 3
215 x 3
225 x 3
235 x 3

Zerchers
135 x 5
155 x 5
135 x 5

Pause Squat
185 x 3
205 x 3
215 x 3 <--PR?

Abs
Plyos

Bodyweight: 163 lbs

Luke 6-27-11 Squat

Squat

275 x 3 @ 8-

315 x 3 @ 8

345 x 3 @ 9

365 x 5 @ 9 PR My back was hurting a little bit during squats, but as long as I stayed really tight it was fine. I didn't have much time and I didn't feel like doing an extra heavy set so I decided to go for 5 reps as long as my back was feeling ok.

Pause Squat with self imposed 3 second count

315 x 3 @ 8

325 x 3 @ 9 PR

Some silly leg machines

Today was actually a really good squat day considering last week. I hit 2 PRs and although the weight felt heavy on my back from lack of heavy lifting recently, it moved pretty easily.

Luke 6-25-11 Press

Push Press

115 x 5 @ 7

125 x 5 @ 8

135 x 5 @ 9+

145 x 5 @ 10- PR

150 x 3 @ 10

Pin Press from 5 board height

185 x 5 @ 7

205 x 5 @ 7

225 x 5 @ 8+

245 x 5 @ 9+

265 x 2 @ 9+ felt like I could get another, but reset, and couldn't

Dumbbell Row

100 x 10 per arm

100 x 7

100 x 8

120 x 10 with straps, heaviest dumbbells

Dips

BW x 16, 14, 14

superset with hammer Grip Pull ups

Bw x 12, 12, 10 fatigue

Biceps and abs superset

Bench Assistance

6/24/11

Push Press

95, 115, 125, 135, 135 x 5

T-Bar Row

excluding bar weight

200 x 7

205 x 7 x 3

3 Board

215, 225, 235 x 5

Isolateral High Row, Dips, Abs

Cycle 1 Week 2 Suited Squats

Squat (w/ Centurion) -used a Mastadon bar which is fatter and weighs 60lbs

straps down, knees wrapped

380 x 3 @8+

400 x 3 @9-

straps up, knees wrapped

430 x 3 @10-

440 x 2 @10

I'm seeing some carryover from gaining raw strength in the past few months as these were all PR's today. At OCSC everyone wraps their own knees except for very heavy singles so these were all with self wrapped knees. I'd give myself probably a C on most of these, maybe C+ on the last set. Like in bench and deadlift, everyone pointed out many technique flaws, the biggest one being my torso bending over too much. I straight up good morning'ed the 2nd rep on the 440 set.

SSB Squat

155 x 8

185 x 8

205 x 8

195 x 8

Reverse hypers

no weight x 8

50lbs x 8, 10, 8

Finished with 4 sets of ball rotations and hamstring stretching.

Squatz

Squats-
Hip mobility
Rolling
Barx10,10
150x10
240x5
330x3
Add super centurion
Straps down
380x1
420x1
475x3
Straps up
495x3
Add knee wraps
530x3 @9- PR +15lbs

Safety bar squats
150x8
240x8
280x8,8

Reverse hyper
4x15

Ball abs

Luke 6-24-11 Lower Back

I was a little worried going into this workout because I hurt my back on monday squatting. I gave it an extra day off before this workout and went a little lighter to ease back into things.

5 minutes of rowing to warmup

Good Mornings

135 x 10

185 x 7

225 x 5 @ 7

275 x 5 @ 8-

295 x 5 @ 8- only felt a little bit of pain in my lower back when I reracked it, but not during the lift

Zercher Squats

135 x 5

185 x 5 @ 7

225 x 5 @ 8

245 x 5 @ 9

The huge ass 24 hour fitness in Arcadia has like 12 foam rollers but about zero pads for the bars so I wrapped my wrist wraps around the bar for padding on these. My biceps and forearms are all full of broken blood vessels now.

Lunges

135 x 12 @ 7

185 x 12 @ 8+

hyper extensions

BW x a few

these hurt my back

Abs

Stationary Bike

4 minute tababta interval

Overall I was very happy with this workout. I hit decent depth on the good mornings and did around my PR for zerchers. Hopefully my back makes a full recovery by monday, or I may have to skip squats. I think all of my lifts have regressed a little bit since the mini meet and I hope to be back at around the same strength level or a little higher, but without feeling overtrained.

Also I made a dip belt out of chain, a carabiner, foam pipe insulation and duct tape. I tried it out last night at did a set of pullups BW + 35 x 12. It should be able to hold 200 pounds.

Bench Assist Friday 06-24-11

Push Press
95 x 5
105 x 5
115 x 5
120 x 5
125 x 5

T-bar Rows
100 x 8
115 x 8
125 x 8
135 x 8

3-Board Press
135 x 5
135 x 5
145 x 5
150 x 5

Pullups
Dips

Abs
Biceps

Bodyweight: 161 lbs

Deadlift Assistance

6/23/11

Good-Mornings

265, 275, 295, 315 x 5

Band-Resisted Deadlifts

short oranges + quadded long oranges

225 x 5

225 x 4

215 x 5

Leg Press

4 plates x 3 sets

Banded Hypers, Abs, PNF

Deadlift Assist Thursday 06-23-11

Good Mornings
165 x 5
185 x 5
205 x 5
205 x 5
225 x 5

Band Resisted Deadlift
135 x 5

Leg Press
4 plates x 6,6,6,6

Abs

Bodyweight: 162 lbs

Bench Assistance

Push press

135 x 5

145 x 5

155 x 5 @8+

155 x 5 @9-

T-bar rows

205 x 8

225 x 8

250 x 6, 6

Floor press

185 x 5

195 x 5

205 x 5, 5

SS pullups/dips

3 sets of 10/10, 10/10, 10/10

Finished with some ball transversus and hamstring stretching. Ended up skipping biceps, but honestly, everyone knows that a big Yoke is more impressive.

Ryan Dead Assist 6/23/11

Good Mornings-
315 x5
335 x5
355 x5
375 x5
405 x5

Banded Deadlifts-
Orange Normal + Small Orange +:
2 Plates x5x2
2 plates +10 x5x2
2 plates -5 x5

Leg Press-
8 plates x8
10 x8
12 x8

Banded Hypers, PNF

Coming home again

Bench

155 x 5 @8

165 x 5 @ 8+

170 x 5 x 2 @ 9

170 x 4 @ 9+

Floor press

155 x 5

165 x 5 x 2

175 x x 5

Dumbbell bench

60 x 8

65 x 8 x 2

65 x 6+2

Lat stuff

curl stuff

Bench assistance.

Strict Press-
barx20
95x20
135x5
135x5
185x1
135x10
135x10
135x10
PushPress
225x3

CG Band Bench w/ Doubled Monster Mini's+EFS Short Light Bands ~ 250 lbs at the top
95+bands x10,10
135+bandsx5,5

Chest Suppored Rows
5x3 up to 5 plates

Wide Grip Lat pulldowns
-a bunch

Luke 6-22-11 Bench wk1

So I'm starting the Ed Coan bench routine because Nick improved his max from 315 to 330 with it.

Worked out at 24 hour fitness in Arcadia. Went with Lauren, saw Kion Bell.

Bench

160 x 10 @ 9-

165 x 10 @ 10- felt harder than when I did sets of 10 2 weeks ago

Close Grip Bench

140 x 10 @ 10

140 x 10 @ 10+ may have had some help on the reps 8 and 9

Incline Bench

125 x 6 @ 10 arms dead at this point. after rep 5 I had trouble locking it out which may be due to the close grip

125 x 8 @ 10

Shrugs

315 x a bunch

405 x 15

405 x 20

shrugs did not bother my shoulder which is good news. weight felt heavier than I remember though

Wide Grip Lat Pulldowns

195 x 10

210 x 8

195 x 8

Transversus

Cycle 1 Week 1 Deadlift (Tuesday)

Deadlifted with the suit again to work on technique some more. I worked up to 3 sets of 2 with 365 when I was told (by two 700 lb deadlifters) that I should just restart from 135 and work on fixing various technique issues especially having the weight shifted onto my heels. I did about ten sets working up to 385 for a single. Also was told to try out wrestling shoes for deadlifts to help stay on the heels. Afterwards I tried doing the assistance work but I was too fried from deadlifting to do much.

Good mornings

135 x some, 225 x 3, not happening.

Leg press

10 plates x 8

6 plates x 8, 8, 6

Shrugs

405 x 15

495 x 12

and some reverse hypers

Bench Day 6/21/2011

Bench
185 x 5 @8
195 x 5 @9
205 x 5 @9.5
210 x 3 @9 +cramp
tightened my belt
210 x 3 @9 +cramp again(lower back/hamstring)

Floor Press
185 x 5
195 x 5
205 x 3 pshhhh
195 x 5

Dumbbell Bench
70's x 8
80's x 8
80's x 8
85's x 5

SS Shrugz & Lat Pull Downs
10 plates x 20, 12 plates x 20, 14 plates x 13, 14 plates x 17
200 x 8, stack x 8 x 3

Scap pushups
3 x 50

Ab wheel
3 sets. On the last two, I had ryan put 25lbs on my back then a plate. It is now hard to stand up.
3 sets of

Bench Tuesday 06-21-11

Bench
115 x 5
125 x 5
130 x 5
135 x 5
145 x 5

Floor Press
115 x 5
115 x 5
115 x 4
95 x 5

Dumbbell Press
45 x 5
40 x 8, 7
35 x 8

Lat Pulldowns
Shrugs
Biceps
Cable Abs

Bodyweight: 163 lbs

Squat Monday 06-20-11

Squat
165 x 5
175 x 5
185 x 5
185 x 5
205 x 5

Zerchers
115 x 8
135 x 6
155 x 5

Pause Squat
165 x 3
175 x 3

6/21 Cycle 1 Bench 1

Bench 5x5
105x5
110x5
110x5
115x5 (PR!)
115x4

Floor Press 3-4x5
115x3 (yeah, right.)
95x5
100x5
105x5

Dumbbell Bench 4x8
25x8
30x8
35x8
35x7

3 Rounds Superset:
Lat Pulldowns x8 (100lb)
Shrugs x8 (215lb)

Cable Abs 4x10 @ 130

Bench 5 Cycle 1

6/21/11

Bench

205 x 5 @ 8

215 x 5 @ 8+

225 x 5 @ 9+ meeh should be easier

225 x 4 + .5 fail @ 9+

slowly getting back into it

Floor Press

205 x 5 @ 9

205 x 5 @ 8

215 x 4 @ 9

205 x 5 @ 8+

Dumbbell Bench

65 x 7 @ 8

75 x 7 @ 8

80 x 6 @ 9

80 x 4 @ 10

Shrugs, Cable Row, Abs

Ryan Bench 6/21/11

Bench-
195 x5
205 x5
215 x5 @10- (pr 20lbs)
205 x5x2

Apparently not benching since mock meet week, and taking those weeks off helped me make a 20lb pr for x5

Floor Bench-
165 x5
175 x5
185 x5
195 x5
185 x5

Dumbell Bench-
60's x8,8,8,7

Shrugs, Pull Downs, Abs

Deadlift

Deadlift-
135x10
225x5
315x3
405x1
455x1
510x5 PR +10

Leg Press
10 platesx10
12platesx10
14platesx10
16platesx10

Banded Hypers w/ Grey Medium band
3x30

Hanging Leg Raises
3xfail

Ryan Squat 6/20/11

Squat-
235 x5
245 x5
255 x5
265 x5
275 x5 @9+

Zurchers-
185 x5
225 x5
275 x5x2

Pause Squat-
205 x3
215 x3
225 x3

Plyos, Abs

Bench

lol so i've been training mostly at Max Power Gym, Mario P's
but today he wanted to meet and workout at 24 hour with a few other guys
The manager <3's powerlifters........ not


This workout was cut short by him telling us to "get our fu@#*%ing "Lumber yard" ( the boards )
out of his, something something gym.




Oh well, it was sick to See 765x1 to a 1 board fly up in a katana.


Benchy bench

Bench
bar x 15,15
95x10
135x5
185x5
225x3
255x1
Add Super Katana

4 Board-
275x3

3 Board
315x3

2 Board
335x3
365x3@8
385x3@10 PR + 50lbs from 2 months ago,
the first 2 flew up, got a little out of the groove and had to grind the 3rd.

Stability Bench
45lbs + 100lbs suspended weight x10
95lbs + 100lbs suspended weight x10,10

3 sec dead hang pullups
5x5

Squat Day 6/20/2011

Squat
355 x 5 @8
365 x 5 @8
375 x 5 @9
385 x 5 @10 ties my PR
I REALLY wanted 395x5 but 385 was damn hard. The last couple of reps were slow grinders.

Beltless Zerchers
225 x 5
275 x 5
295 x 5

Pause Squat
315 x 3
335 x 3 PR
335 x 5

Box jumps
3 sets of 10

SS Calves & Weighted Bridges

Squat 5 (wk 2)

Well, I tried. I was suppose to go to this gym. I got there at 7, but was running late. Apparently, the later crew wasn't lifting this week, so there were only two dudes there and they were leaving in 20 minutes. Mostly a scheduling conflict, as the owner sounded really cool. So instead of lifting here:

I lifted here:

LA Fitness. ... The rainbow banner in the back reads "sweat plus effort equals success"

=

Squats:

405 x 1

435 x 5

455 x 5

475 x 5 @ 9

I wasn't planning on not using bands for another two weeks. There were no spotters so I dragged on the trainers over for my 475. He ended up helping with his finger tips on the last two reps, so I ended up bagging it after that since it wasn't quality work.

I noticed my lower back was grabbing at me today, which happened last time I had that piriformis tightness. I've been stretching it daily since last thursday, but I'm concerned that it's tightened back up on me.

Lunges:

135 x 5

185 x 5

225 x 5, 5

I couldn't find anything else there, so I just did leg extensions and leg curls for a few supersets and hit up some abs. Did some much needed stretching as well.

Cycle 1 Week 1 Shirted Bench

Shirted Bench (w/ Katana) - had the shirt pulled down for all sets after 225 and was told to belt it as well

3 board

225 x 3

255 x 3 @8

275 x 3 @9-

2 board

275 x 2 @9

295 x 1 @9+

First time in the shirt since February, and I only used it about 4 or 5 times then so I still need to touch higher and need to find the groove in the next few weeks. Bar speed was not bad though, just need to control the bar better. Surprisingly my elbows felt fine after this too.

Close grip bench

155 x 5

165 x 5

175 x 5

185 x 5 @9

Incline dumbbell bench

60s x 8, 10, 9, 8

Wide grip pullups

BW x 15, 12, 12, 10

GHR abs

BW x 4 x 10

Post-training BW: 196.2 lbs

Squat 5 Cycle 1

6/20/11

Squat

235 x 5 @ 8

245 x 5 @ 8+

255 x 5 @ 9+

255 x 5 @ 9+

255 x 5 @ 9+

I was really tight, especially in my hip flexers, and couldn't get close to my max.

Zerchers

165, 175, 185, 205 x 5

Pause Squats

205 x 3 x 3 @ 3 sec

Abs

Week breaks make me feel disgusting

Squat

245 x 5

255 x 5 x 2

265 x 5

275 x 4

Zercher squat

155 x 5 x 4

Went light since there was no manpon to use, so I rolled up a yoga mat for an extra fat bar. Turned out really hard for my upper body.

Pause squat

225 x 3 x 3

Cable abs

6-20-11 Squat (probably the day Ro surpasses me)

Squat

315 x 5 @ 8

325 x 5 @ 9

325 x 5 @ 9 decided not to go up in weight because my strength has decreased since the mini meet

325 x 3 stopped this set early after I felt a sharp twinge in my lower back. Hopefully the pain goes away in a couple days. I have never hurt my back before by squatting. I think this may have been brought on by the fact that I did a lot of situps last night and my abs were sore today or because my back was hurting from sitting in bed too much.

So now I have hurt both my shoulders and my back since the mini meet. My body is telling to become a body builder?

6/20 Sandbagging at Fitness 19

Squats:

275 x 5

295 x 5

315 x 5

335 x 5 @ 9-

Zercher Squats:

225 x 5

235 x 5

235 x 5

Pause Squats:

275 x 3

275 x 3

285 x 3

Plyos, Transverse Abs, PNF

Not too bad of a gym, for the price at least. Today I only went for the one-day guest pass, though. For the next week I'll probably go to 24 Hour with the 7 day pass. I guess I'm just working up the courage to talk to people at Diablo Barbell.

Bench Assistance

Push Press:

185 x 5

205 x 5

225 x 4, 3

I got tired. I tend to start failing or slowing down maybe 1" before lockout, when I have to grind it up.

Arnold Press:

65 x 8

75 x 8

80 x 5, 5

The 80s felt much heavier than the 75s for some reason.

Wide-grip lat pull down:

210 x 8

250 x 8

270 x 5, 5

I decided to start adding weight to the stack again and finally see if i can get stronger on these.

Cable row:

250 x 8, 8, 8

Superset of tricep extensions and seated curls. Finished with ab wheel.

Luke 6-19-11 Press

First Workout since 2 thursdays ago when I did Romanian Deadlifts and hurt my shoulder. I have been sick with a cold since I got home so I have just been resting and feeling awful for the past week. I worked out at home today, and I will sign up for a gym membership tomorrow probably.

Standing Press

95 x 10 PR

105 x 10 PR

115 x 4+ push press tired

Pullups

BW x 20 x 2 tired

Bent Over Rows

115 x 16 x 2

Bench Assistance 6/17/2011

Pin Press 2.5 Board
225 x 3 @8
235 x 3 @8
245 x 3 @9
245 x 3 @10
245 x 3 @10

Arnold Press
50's x 8
55's x 8
60's x 8
65's x 5

Tricep Death
3 rounds of drop sets

Supine Row
x16, x13, x12, x13

Isolateral Front Lat Pull Down
6 plates x 8
6 Plates + Qtr x 8
6 Plates + Qtr x 8
6 Plates + Qtr x 8

Biceps
4 sets

Reverse Crunches
4 sets

Ryan Bench Assist 6/17/11

Bench off Pins (somewhere around a 2-3 board)-
225 x3x2
235 x3x2
235 x2 (rack, no fail)

Arnold Press-
40's x8x4

Tricep Pull Down-
130 x10x3

Supine Row-
failure x4

IHR-
6 plates x8x4

Biceps, Abs

Cycle 1 Week 1 Squat

Today I just tried to get used to the feel of the suit and tried to hit depth.

Squat (straps down)

315 x 5

335 x 5

335 x 5

355 x 5 -knees wrapped

365 x 5 -knees wrapped, fire alarm went off here and I was forced to rush this set because everyone already evacuated and the staff wasn't too happy with us...however, being rushed helped me descend quicker and hit the hole harder...also I think this was a PR :)

Leg press

10 plates x 8

12 plates x 6, 6, 8

Finished with 4 sets of transversus and hamstring stretching

My back is pretty fried from lifting twice today.

Ryan Deadlift 6/16/11

Deadlift-
445 x5
I was told that my back was rounding. I guess this is the phase that I start really trying to perfect my form.
425 x4
gassed at this point.

RDL-
315 x5
415 x5x2

Yay fire alarm

Leg press-
8 x10
10 x10
12 x10
14 x10

GHR, Pull throughs, Ball sweeps, PNF

Deadlift Day 6/16/2011

Deadlift
425 x 5 @8
465 x 5 @10 10lb PR
Form could have been better bc the bar kept pinching my thighs. I didn't wear baby powder so the bar didn't make contact with my body during the reps the whole time.

Romanian Deadlifts
405 x 5 @10
405 x 5 @10
405 x 5 @10
My hands were fried

Leg Press
10 plates x 10
12 plates x 10
14 plates x 10

Banded Pull Throughs/ GHRs
5 sets of ? on each one

Abs & PNF Stretching

Bench Assistance

Squatting tonight at UCLA so I abbreviated this workout slightly.

Pin press (~5 board)

225 x 3

245 x 3

265 x 3 @9

275 x 2 @10 <--both grinders

255 x 3 @9+

Arnold press

50s x 8, 8, 8

Isolateral front lat pulldown

3 plates/side x 8, 8

Incline curls x 3 sets of 8

Cycle 0 Week 1 Bench

6/14/11

Bench

205 x 5

215 x 5

215 x 5

225 x 4 (maybe I forgot how to bench)

205 x 5

Decline

225 x 4

225 x 5

225 x 4

Stability finally I was warmed up by this point and remembered how to bench

15's and 17.5's x 7

15's and 20's x 7

17.5's and 20's x 5

15's, 17.5's, and 20's x 6

Tricep Rehab

Cycle 0 Week 2 Bench Deadlift 6.15.11

Off to SD for a few days so I tried to do two workouts at once...didn't get through much of either :(

Bench

85x3

90x3

95x3x2

100x3

My previous PR for a single is 100 so I think I'm seeing some progress :) Also, Tr'vel was screaming his head off at me when I was finishing that last set, followed by "You always finish the set when I yell. You're into that kinky shit huh?" -_-

Decline Bench

95x5 This set was killer; I think my muscles were still used to regular bench.

85x7x2

95x7 Way easier than the first time.

Dumbbell Bench

25x8x2

27.5x8

-->Sandbagged

Deadlifts (unbelted)

185x5x2

205x3 --killed my back

185x5

6/14 Cycle 0 Bench 2

5x3 Bench
115x3x3
120x3x2

Decline Bench
125x5x2
125x3x2 (a few minor mishaps haha)

Stability Bench - 15db
5, 5, 12, 10 (decided to rep out the last ones)

FUUUUU

Been going to gym a bit these past few weeks, and have experienced a massive drop in strength. It's gross. Regressed for some unknown reason to poundages handled winter of last year. Will not be posting until strength is back at decent levels.

Personal Problems

Ryan Bench 6/15/11

Bench-
185 x3
205 x3
215 x3x4
205 x3

Decline Bench-
185 x8
205 x6
195 x8x2

Stability Bench-
Okay this is the first time I've ever tried this
40's
x8
x8
x7
Man that gets you tired

Pull Downs, Shrugs, Scap Pushes x3 sets
GHR Abs

Bench Day 6/14/2011

Bench
205 x 3 @8
215 x 3 @9
220 x 3 @9.5 PR 5lbs
220 x 3 @10
205 x 3 @9
Yay

Decline Bench
205 x 5
205 x 6
205 x 7 (fuck pausing)
205 x 6

Stability Bench
125 x 10 (3 sets)
These went a lot better than last week

Close Grip Lat Pull Downs
3 sets of 10

Machine Shrugs
5 plates on each side, x10, x15, x16

Scap Pushups
3 sets of 50

GHR Abz

Bench 5

Bench:

275 x 5, 5

285 x 5

290 x 5 @ 10

285 x 5 @ 10-

Misael was hovering right over me on the fourth set and I lost focus.

Decline Bench:

245 x 8, 8

255 x 8, 8

massive pahmp

Stability bench:

bar + 60s x 10

bar + 60s + 20s x 9.5, 7

Hard.

Finished with some shrugs, close-grip lat pull downs, and ghr abs

Squat 5

Band-resisted Squat:

used the pinks and oranges. felt like less bands than last week

405 x 5 @ 9

435 x 5 @ 10-

455 x 5 @ 9+

475 x 5 @ 10+

Was planning on a 5x5, but the 475 was way more intense than I expected to I stopped there.

Power Cleans:

185 x 5 x 6 sets

Right hip started feeling funny, so I stayed lighter.

Lunges:

135 x 5

155 x 5

185 x 5

Better than last week.

Finished with foam roller transversus and plyos. Right hip twinged nasty when i was getting up from abs and i was walking with a limp the entire next day

Bench Assistance

Pin Press:

315 x 5

335 x 5

365 x 5

405 x 5 @ 10

Had these at pin 10? 12? 405 was very heavy.

Arnold Press:

65 x 8

75 x 8

80 x 8

85 x 5

Gassed on the last one.

Did banded triceps extensions and supine rows. then some curls. YEAH!

Deadlift Assistance

Romanian Deadlifts:

495 x 5, 5

545 x 5, 5 @ 8

I hate these. never again.

Zerchers:

275 x 5

315 x 5

335 x 5

Finished with banded pull throughs and cable transversus

Bench 5

Bench:

275 x 5

285 x 5

295 x 5 @ 10-, 5 @ 10, 5 @ 10+

Solid day

Decline:

275 x 5 @ 10

245 x 8, 8

255 x 8

These were harder than i had remembered.

Did some stability bench, wide-grip lat pull down, shrugs, scap push ups and ghr abs

Cycle 0 Week 2 Deadlifts

Put on the suit for the first time in a while today. Didn't fit too tight since I'm around 192lbs now and that's about the weight I trained at in the suit for the last meet. Hopefully will put on a few lbs before the meet though.

Deadlift (suit on straps up-also used a flex bar)

375 x 2

405 x 2

425 x 2 @10 -ugly set

405 x 2

One of the guys there, Gary, kept saying that my shoulders and the bar were way too far forward. He suggested I do some lighter sets to get the form down.

335 x 2, 2, 2

On the second set of these, I tried looking straight forward (instead of looking downwards like I usually do) and this tremendously helped me keep my shoulders back. The pulls felt way smoother and I think the range of motion even decreased with this form tweak. Hopefully I can hammer this down by August.

Hamstrings were fried after this so I skipped Romanians.

Shrugs <--skipped them yesterday because of deadlifts today

405 x 12

455 x 12

495 x 12

545 x 12

Finished with:

4 sets of pullthru's with a 45

5 sets of reverse hypers (first time doing these on a real one)

3 sets of kneeling abs

Hamstring stretching

6/13 Cycle 0 Squat 2

IFT Class - 15 Min AMRAP
(Max Rounds in 15 Minutes of)

8 Push Jerk (85lb)
20 Double Unders
[11 rounds + 3 push jerk]

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

Band Resisted Squat 5x3
155x3x2
165x3x2
175x3

Power Cleans 5x5
115x5x3
125x5x2

No lunges. hip flexors fried.

Squat Day 6/13/2011

Band Resisted Squat with Red + Orange Minis
355 x 3 @9
365 x 3 @9
365 x 3 @10
375 x 3 @10 (fastest set)
385 x 1 @10 On the second rep, I went past my normal depth and could drive the bar up :(

Power Cleans
185 x 5
185 x 5
185 x 3
155 x 5
155 x 5

Lunges
185 x 5 per leg
3 sets

Finished w/ abs & Plyos

Cycle 0 Week 2 Squat 6.13.11

Band-resisted Squats (micro-minis, smaller than last week)
175x3 @ 8+
175x3 @ 8+
185x3 @ 9
185x3 @ 9
195x3 @ 9+

Power Cleans
65x8x2
85x5x4

Lunges
again, wrecked
65x5
75x5x2

Transversus Foam Roller Abs, Calves

Cycle 0 Week 1 Squat

6/13/11

Squat

band-resisted micro-minis

225 @ 8

235 @ 8

245 @ 8+

255 @ 9+

255 @ 9+

Power Cleans

135 x 5 x 3

145 x 5 x 2

Lunges

135 x 5

155 x 5

155 x 5

Aerobic Ball Transverse

Cycle 0 Week 2 Bench

Went to OC Strength Club for the first time today. It's a garage gym run by the owner of the house (Manny). All the guys today there were pretty strong. I was definitely the smallest, weakest guy there. One of the guys I met, Mike, was on PLwatch the other day. Very strong and very friendly guy.

Benching was done on a Forza competition bench. Nice and wide.

Bench

185 x 3 @8

195 x 3 @9

205 x 3 @10

185 x 3, 3 @8

I ended up just chatting with Manny for a while after everyone finished benching. There were a couple of guys doing other accessory stuff but it was getting kind of late and I didn't want to hold up Manny from closing up the garage so I finished the assistance work at my usual gym, which is only a 3-4 minute drive away.

Flat dumbbell bench

70s x 4 x 8

70s x 7.5

My elbows already started acting up today during bench :( Once shirted benching starts next week I'm probably just gonna be living off of ibuprofen. Definitely will be cutting down assistance work if I have to.

Wide grip pullups

BW x 12, 12, 12

Scap pushups

3 x 50

Cycle 0 Week 2 Squat

Squat

275 x 3 @8+

285 x 3 @9

295 x 3 @10-

275 x 3, 3 @8+/9-

Power cleans

135 x 5

155 x 5

165 x 5

175 x 5

Lunges

135 x 5

165 x 5

185 x 5

Felt a slight twinge in the left side of my hip. This was much better than last week though and I think it's just a matter of getting used to keeping everything stable while doing these.

Finished with 3 sets of ball transversus and hamstring stretching.

Bench Assistance 6.11.11

4-5 Board Bench
95x5
105x5
115x5x3

Arnold Press
17.5x8x2
20x7x2

Skull Crushers
40x8x3

Cable Rows
80x8
90x8x3

Isolateral High Rows
55x8x3

Rotator Cuff Exercises

When I attempted the supine rows, I felt my shoulder act up again so I stopped and did cable rows instead. Didn't feel it as badly on those. Isolateral High Rows were a bit uncomfortable on the shoulder. I need to make sure I'm doing those rotator cuff exercises each time I come to the gym.

Bench Assistance 6/10/2011

Pin Press 2-3 Board
205 x 5
215 x 5
215 x 5
225 x 5 PR
235 x 5 PR

Arnold Press
50's x 8
50's x 8
50's x 12
50's x 12

Skull Krushers
25's on each side of the crooked bar
4 sets of 8

Inverted Row
x20
x15
x12
x12

Isolateral High Rows
3 plates on each side x 8
3 plates + Qtrs on each side x 8
3 plates + Qtrs on each side x 8
4 plates on each side x 8

Biceps
4 sets of ???????

Supersetted abs and Scap pushups
4 sets of 20; 4 sets of 50

Deadlift Assist. Cycle 0 Week 1

6/9/11

RDLs

335 x 5

355 x 4

335 x 5

I was being lazy on these and rounding my lower back hard, Cheryl called me out.

Zerchers

after messing up my back previously, I ended up wearing a belt and worked up to

205 x 5

6.9.11 Deadlift Assistance

Romanian Deadlifts
185x5
225x5x2

Zercher Squats
115x5
135x5x2

Pull Throughs
4 sets or something--never got the hang of these and I can't really pinpoint what it is. Squeezing the glutes, hips through...I think my grip strength is too weak where I can't hold the bands at an appropriate distance where it actually works my glutes.

GHR
3 sets

Cable Transversus Abs
3 sets

69-11 Deadlift with hungover crew

Romanian Deadlift

295 x 5

335 x 5 right shoulder hurt

355 x 5 right shoulder hurt

weight was easy, but it felt like my right shoulder was getting pulled out of the socket. I usually grip left hand underhand, but I switch it for assistance. I have had some pain in my left shoulder ever since deadlifting 470, but I thought it had gone away. I don't know why my right shoulder hurt so much today, maybe it was an awkward angle.

Zercher Squats

185 x 5

225 x 5

245 x 5

255 x 5 PR will go heavier next time

GHR's

forgot about pull throughs

Abs

6/9 Cycle 0 Dead/Bench Assistance

RDL 5x5
185x5
205x5
215x5
MASSIVELY tweaked my back loading Greg's stupid plate.
Stopped.

5 Board Press 5x5
155x5x2
175x5x3

'n other shit.

Ryan dead ass 6/9/11

Time sure flies.

Romanian Deadlifts-
405 x5
455 x5
475 x5
495 x5

Zurchers-
225 x5
275 x5
295 x5

Banded Pull-throughs-
3x reps

GHRs-
3x 10-15 reps

Cable Transverse Abs-
3 sets x hell

Deadlift Assistance 6/9/11

Romanian Deadlifts
405 x 5
455 x 5
475 x 5
495 x 5

Zercher Squats
225 x 5
275 x 5
275 x 5
295 x 5

Banded Pull Throughs
5 sets of ?????

GHRS
4 sets of ?????

Cable Transversus
3 sets

Bench Assistance

5.5 board (yoga block)

205 x 5 too light

235 x 5

245 x 5

255 x 5

275 x 2+1fail

Arnold press

50s x 4 x 8

Skull crushers

85(?) x 8, 6, 6

Supine rows

3 x 10

Iso Lateral Front Lat Pulldown Medium Wide High Row Flye Up

2 plates+25/side x 8

3 plates/side x 8, 8

Finished with some concentration curls. I'm sore as hell all over.

USAPL

USAPL National governing board voted today in favor of new weight classes at Mens, Womens, Masters & Bench Nationals.

130

145

163

183

205

231

264

264+

these being the new mens classes, and each number being the top of each weight class.

Rumor is these will be at the regional level in 2012? idk??

Deadlift Assistance

Lifted today to try and get my schedule synced with OC Strength Club's.

Romanian Deads

315 x 5

335 x 5

355 x 5

For those of you doing this tomorrow, these have to be done either out of the half rack or the deadlift platform off of plates because the 2 squat racks don't have a pin setting low enough.

Zercher squats

245 x 5

265 x 5

275 x 5

Finished with 3 sets of pullthru's with a 40, 3 sets of GHRs, and 3 sets of ball transversus.

Bench Day 6/7/2011

Bench
185 x 5
195 x 5
195 x 5 brough in my grip WAY closer; felt good
205 x 5
205 x 4.5 (ro helped me even though I was still grinding it up)

Decline Bench
185 x 7
185 x 7
205 x 5
205 x 5

Stability Bench
Bar w/ 40lb dumbbells on the side x9, then x10
Added 10lbs to each side and got 5 reps.

Superset
Machine Shrugs w/ Lat Pull Downs & Scap Push ups
5 plates on each side x20x4; 200x10, 210x10, Stackx6, Stackx10 w/ straps
4 sets of 50 on scap push ups

Ball Rotations & Stretching

Luke 6-7-11 Bench

Bench

decided to do 5 x 10 because starting a cycle with volume gives you a big chest cuz

155 x 10 @ 8

165 x 10 @ 9-

175 x 10 @ 10- PR

165 x 10 @ 9+

155 x 10 @ 9

Decline Bench felt hard after so many reps of bench

155 x 7

165 x 7

175 x 7

Dumbbell Bench

65's x 6 x 2

Close Grip Lat Pulldowns

200x 8

220 x 6

210 x 8

superset with Machine Shrugs

3 plates per side x 20 x 3

Abs

Hidden exercise

Bench

155 x 5 @ 8-

160 x 5 x 2 @ 8

165 x 5 @ 8+

170 x 5 @ 9

Decline bench

165 x 6

175 x 6

185 x 6

195 x 4

Dumbbell bench

65 x 5 x 4

Lat pulldowns, machine shrugs superset

6/7 Cycle 0 Bench 1

Bench 5x5
105x5
110x5x4

Decline Bench 4x7
95x7
105x7
110x7x2

Stability Bench 3x
65x7x2
95x4 <-- haha

Superset 4 Rounds:
8 lat pulls (100lbs)
30-40 scapular push ups

6/6 Cycle 0 Squat 1

Band Resisted Squat
135x5x5

Power Cleans
115x5x5
120x5x2

(8am final had to skip lunges & box jumps)

6.7.11--Bench

Bench Press:
95x10@7
125x10@8
135x10@9
145x10@9+
155x10@10 PR

Decline Bench:
135x7
145x7
155x7

Dumbbell Bench:
40sx8
45sx8
45sx7

Close Grip Lat Pulls:
150x5
140x6x2

Abs

Bench 6/7/2011

Bench

165 x 5 x 3 @8, @8+

170 x 5 x 2 @9, @10

Decline Bench

155 x 5 x 1

165 x 5 x 1

175 x 5 x 2

Stability Bench

25 x 8 x 1

25+10 x 8 x 1

25+10 x 6 x 1

Machine Shrugs/Lat Pull downs/Scapular Pushups?

8 x 4 @ 4 plates/170,180,190 x 8,8,5/ 3 x 50

Week 1 Bench

Bench

175 x 5

185 x 5

195 x 5 @9+

185 x 5, 5 @9-

Decline bench

185 x 5, 5, 7, 5

Stability bench

40s x 7, 9, 7+1fail

Tri sets:

Lat pulldowns

200 x 10

210 x 10

250 x 8, 8

Machine shrugs

5 plates x 4 x 15

Scap pushups

3 x 50

Bench 6.7.11

Bench
75x5 @ 8
75x5 @ 8+
80x5 @ 9
80x5 @ 9-
85x3--fail :(

Decline Bench--first time ever
75x7
85x7
90x5x2

Dumbbell Bench (in place of Stablility Bench)
22.5x8
25x8x3

Skipped lat pulls because I think I pulled my lat during the mini meet :(
Also, traps were shredded from the cleans yesterday, so I just did some iso biceps (just for Danny).

GHR abs

6/6/11 Squat

Banded Squats:

275 x 5

285 x 5

295 x 5

305 x 5

315 x 5

PNF Stretching

Back on track

Band resisted squat

225 x 5 @ 8

235 x 5 @ 8

245 x 5 @ 9

255 x 5 @ 9+

245 x 5 @ 9

Way too slow on 255 so I went back down

Cleans

135 x 5

145 x 5

155 x 5 x 5

Set and rep PR considering I used to have trouble doing this for 1. Form is still shitty though.

Lunges

135 x 5 x 3

Plyos and transversus

Squat day 6/6

Band-resisted squats
315x5 @8
325x5 @9
335x5 @10
345x5 @10
355x4 @10 leaned over on the fifth rep

Power cleans
165x5
175x5
175x5
175x5
185x5
185x4
185x5

Lunges
185x5 per leg
3 sets

Finished with foam roller abs and plyos

Squats 6.6.11

Band-resisted Squats (unbelted)
145x5 @ 8+
145x5 @ 9-
145x5 @ 8
155x5 @ 10
145x5 @ 9

Power Cleans
65x8x2
75x5x2
85x5x2
95x5
-I like these, even though my form is subpar (for now). I wanna beef up my traps! :)

Lunges
-so wrecked at this point
65x5
75x5
85x3--failed

Transversus Foam Roller Abs, Box Jumps

Squat 5

Band-resisted Squat:

heavy minis(?) something like 40 pounds at the top

405 x 5

435 x 5 @ 9+

455 x 5 @ 10

465 x 5 @ 10

475 x 5 @ 10

Set 3 was a mess and I almost fell over twice and got stuffed. So I went up. Everything else was just really hard. I did my best to pretend the bands weren't there and managed to get within 10 pounds of my 5-rep PR, so that doesn't seem too shabby.

Power Cleans:

??? x 5

195 x 5

205 x 5

215 x 5

225 x 5

I was brain dead when I got to these. Squats to everything out of me.

Lunges:

135 x 5, 5, 5 @ 10

I was worthless and could barely step with my own bodyweight.

Skipped plyos and just did foam roller transversus. Welcome back to squatting. <3

6.6.11--Squat

Band Resisted Squat (bigger than minis, smaller than purples):
185x5
205x5
225x4+balance fail b/c of bands
225x5
235x5

A lot of these people said I didn't get depth on a lot of these attempts, but to be fair, it's really hard to judge depth once you go so low that the bands aren't doing anything. Plus, practically everyone was a little high school musical today. Cheryl was the only one who I felt had unquestionable depth on every attempt, but I didn't watch everyone obviously so don't get offended.

Cleans:
75x5
95x5
115x5x2
125x5
135x5 PR I think

Lunges:
135x5, then quit because I needed to eat dinner

Luke 6-6-11 Squat

Band Resisted Squat (reds that were in between purple and minis)

275 x 5 @ 8-

295 x 5 @ 9

315 x 5 @ 10 almost failed 3rd rep

Power Cleans

135 x 5

155 x 5

155 x 5

165 x 5

175 x 5 PR

185 x 5 PR

I got some advice from cheryl which seemed to help my cleans

Lunges

135 x 10

185 x 10

205 x 10

2 finals tomorrow so I cut some things short

Week 1 Squats

I trained at UCI today and had an hour and five minutes to get everything done so it was definitely a rushed workout.

Band-resisted squat (red minis)
265 x 5 @9
Bands were moving around so I had to change the setup, adding more tension.
265 x 5 @10-
245 x 5, 5 @8
255 x 5 @9-

Power cleans
135 x 3
155 x 3
175 x 3

I did a set of 135 x 5 on lunges and felt a slight tweak just above my right glute so I switched to leg presses and did 2 sets of 10 with 4 plates/side. I don't think it's anything serious but I didn't want to push it too hard in the first week of pre meet training.

Finished with 3 sets of transversus and 2 sets of calves.

Bench Assist

Standing press

115 x 5

125 x 5

135 x 5 @10-

Tricep death (2/3.5/5.5 board for 8 reps each)

135, 155, and 165 (failed early but re did the last board)

T-bar rows

180 x 8

225 x 5, 6, 8

Finished with machine dips, bicep curls, and ghr abs.

Luke 5-31-11 GPP and meet videos

Prowler Pushes

7 short trips + 2 trips to the second light pole, no puking, but felt dizzy and sick

2nd attempt Bench: 215- success

2nd attempt Squat: 400- success, @10

3rd attempt Squat: 410- success, 10 pound PR, felt like @10+

kinda ugly

3rd attempt Deadlift: 455- success, @10-

4th attempt Deadlift: 470- success, @10/10-

edit--

OK I deleted the 5 separate videos and replaced them with one so it loads faster