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

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

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

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?

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

...

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

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) ****

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

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

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.

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.

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

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.

Bench 10/18/11

Bench:
55 x 5 x 2
60 x 5
65 x 5 x 2 (these were barely @ 9...should have gone harder)

Pause Bench:
60 x 3 x 3 (too easy, also should have gone harder)
65 x 3

Pendlay Rows:
65 x 5
75 x 5 x 4

Pull-ups, dips
(laid off of these mid-way and did some cable triceps pushdowns because of bugging left shoulder)

Shrugs:
185 x 5 x 5

Abs, PNF stretching

luke 10-18-11 Bench

Shirted Bench

hit 225 off chest, struggled to lockout

235 off 2 board

205 off chest

I'm learning where to touch. It's hard to get the bar down and even harder to get it back up.

Bench

Bench-
265x5
275x5
285x5 @9+ PR +10

3 Sec Pause Bench
265x3
265x3 PR +10lb
275x3 PR +20 lb

Med Grip Pullups
x10,10
Wide Grip pullups
x8,8
CG Chins
x6,6

BW Drips
3x15

Shrugs
3x10

PR BW 245, I'm about 3-4lbs lighter than when school started, my bench felt so good today, I'm not sure why...

Squat 10/17

Squat:

275 x 5 @10 (less than perfect form, but a PR)

265 x 5, 2 @ 9

Band Lightened:

315 x 5

355 x 5

375 x 5

385 x 5

395 x 5

Low Box:

225 x 5, 3

235 x 5

Power Cleans:

115 x 3

135 x 3

155 x 3

185 x 3, 2

Squat 10/17/11

Squat (Suited, Straps up, no knee wraps)
1x5 at 295 lbs
2x5 at 315 lbs

Box Squats
1x2 at 255 lbs
5x2 at 265 lbs

Power Cleans
5x3 at 115 lbs

So many failed sets today T_T. Looks like I've got a long way to go in the suit before I'm ready to compete.

Squat Monday 10-17-11

Squat
225 x 5 @8
245 x 5 @9+
245 x 5 @10-

Band Lightened Squat
315 x 5
365 x 5,5

Cleans
95 x 3
135 x 3,3

Abs

Bodyweight: 166.5 lbs

Squat 3x5. Mon. 10/17.

Back Squat 3x5 (belted)
195 (@8), 205 (@9), 215 (@10)
-> (I still need to work on staying upright and keeping my elbows tucked in & directly under the bar)

Band-Lightened Squat 5x5 (belted)
-> w/ double-pinks each side
265, 295, 315, 335, 335

Low Box Squats 8x2 (belted)
135, 165, 165, 165, 165, 165, 165, 165
-> (had to rush through these with less than 40 seconds rest between almost every set so I couldn't go heavy)

Box Jumps 3x8
-> all BW, using tall box
(I substitued power cleans with box jumps to reduce overall strain on my achilles tendons - box jumps didn't seem to aggravate tendons too much but we'll see how they feel tomorrow when I walk around).

Superman Core Extensions 3x8
-> all @ 135 w/ resistance on every rep

Squat Day!

Squat
205x5
215x5
225x5
235x5
245x5


Band lightened 2 pink
275x5
315x5
335x5

Box Squats
195x3
195x3
205x3
215x3

not too sure how to rate them but they were all pretty easy imo.

Max 10/17 Squat

Squats

255x5

265x5

275x5

285x5 matched old PR

Right glute was acting up again, so I did a bunch of Bad Girls and foam rolling and stretching for the rest of the workout.

Squat 10/17/11

Squatted earlier today because of obligations tonight from 6-11 PM. Working out sans team is the worst thing ever...did the old Cycle 1 split because I didn't want to attempt band-assisted/box squats for the first time alone/without spotters.

Squat:
115 x 5 x 2
120 x 5
125 x 5
130 x 5 (definitely @ 10-)

Pause Squat:
115 x 5
115 x 3 (not enough rest)
115 x 5 x 3

Lunges:
75 x 5 x 3

Seated box jumps, transversus abs

Hips feeling super tight today :/ icky.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Edit: my thing got canceled so I came back and squatted with the team again.

Squats:
light squats at 95, 115

Band-lightened Squat:
165 x 5 (1 pink)
185 x 5 x 2 (1 pink)

Box Squats:
95 x 3 x 5

Bench Assistance

10/17/11

Incline Bench

165, 175, 185 x 5

Seated Shoulder Press

60 x 8, 7, 6

55 x 10

Chest-Supported Row

115 x 7 x 2

135 x 6

Bench

185 x 8 x 2 I was gassed.

Biceps, Abs

Deadlift Assistance

10/13/11

Good-Mornings

Worked up to 315 x 5

Stiff-Legged DL

245 x 8 x 2

265 x 8

Banded-Hypers, Abs

Bench Assistance. Fri, 10/14.

Incline Bench 3x5
115, 125, 130

Standing Press 4x3
85, 90, 90, 85
-> (first 3 sets all @ effort level 10)

Floor Press 3x5
125, 135x4+f, 125x4+f
--> (**** ON THE LAST 2 SETS, I FAILED BOTH FINAL REPS THE EXACT SAME WAY - AS A RESULT OF NOT STAYING TIGHT, REALIZING I HAD MESSED UP AND THEN TRYING TO RE-TUCK AND BRING IN MY RIGHT ELBOW WAY INSIDE BEFORE PRESSING THE WEIGHT BACK UP AS A LAST SECOND MEASURE IN THE FORM OF A HAIL MARY AND KEPT FAILING WITH MY ELBOWS NOT EVEN MAKING IT 3 INCHES OFF THE FLOOR AND OBVIOUSLY MY RIGHT ARM WAS THE WEAK LINK GIVING OUT ****)

Weighted Pullups 3x5
BW+30lbs, BW+35lbs, BW+35lbs

Bent Over Rows 3x8
95, 95, 95

Db Bicep Curls (standing) 3x9
25dbs, 25dbs, 25dbs


**** THEN, SOME GRIP STRENGTHENING WORK ON SATURDAY ... ****

Forearm Gripper Holds (5 sets x 20 sec. holds)

Wrist Extensors "Finger Spreads" (4 sets x 15 reps)

10.14.11--Deadlift

Forgot to post my Deadlift workout from Friday

Deadlift:
worked my way up to 315x5@9, but couldn't do more because of me stupidly forgetting my chalk (did 335 for one rep but it was slipping out of my sweaty hands)

SLDL:
225x5x2@9, had a painful pinch of my left testicle and decided to stop. Everythings okay now

Leg Curl Machine:
3 sets

Cable Glute Thrusts:
3 sets

Hypers:
about 100 total at BW

Summary

Squat
315 x 1 x 5

Bench
205 x 1 x 2
then a bunch of failures

Good morning
315 x 5
325 x 5 x 3

Incline bench
155 x 5 x 3

Standing press
115 x 3 x 2
120 x 3 x 2

Bench Assistance

Incline Bench:

225 x 3

235 x 3

245 x 3

255 x 3 @ 10-

Standing Press:

185 x 3

205 x 2 + 1f

185 x 4 + 1f

My form was off on these. I was failing 2" below the lockout.

Floor Press:

225 x 5

245 x 5

255 x 5 @ 9

Feeling better about this exercise

Chin Ups:

bw x 17, 15, 12

Bench:

225 x 10, 10

Cable Row:

250 x 10, 10, 8, 5

No rest, so I got exhausted by the last set.

Finished with some GPP.

Updates

Squat
Last week I took a week off of suit work and did some light raw box squats with 225 for sets of 5. Surprisingly I was very sore from this. Today I got back in the suit and went straps up. Finished with a single at 560 with knees wrapped. It was about 4 or 5 inches high. My back wasn't tight enough and the bar rolled on my back causing me to almost drop it. Luckily my spotters saved me. I'll probably be going back to raw work for a few weeks to work on some technique deficiencies (mainly keeping the chest up and not folding over, as well as pushing the knees out more). Here's a video (sorry it's sideways). I obviously look pretty uncomfortable under the weight since it's the most I've ever had on my back haha.



Bench
Just did some raw work last week and worked up to 225 x 2.

Deadlift
Tried going heavy last week. Did 455 for a single and failed 500 a couple inches above the knees (like usual). Can't really complain because looking back I didn't do enough heavy pulling leading up to this. I'll start doing good mornings again over the next few weeks.

Bench Assistance

OHP
115x3
135x2
145x1
155x0
150x0

Dips
45x8
90x2
45x8

Pullups
BWx5
BWx5
25x2
45x1

Bench Press
135x28
185x10
185x9

Shrugs
Biceps

Bench Assist. 10/14/11

Press:
45 x 5 x 2
50 x 3 x 2
60 x 1 x 2

Pull-ups, dips

Bench:
55 x 10 x 3

Shrugs:
185 x 5 x 4

Biceps, abs

Luke 11-14-11 Press

Incline Bench

145 x 5

155 x 5

165 x 5 @ 9

Standing Press

115 x 3 @ 9-

135 x fail

125 x 2 + fail

I'm back to sucking really hard at these

Semi-Bent Over Rows with straps

185 x 5

225 x 5

265 x 5

285 x 5

315 x 5

Bench

135 x 10 @ 8

155 x 10 @ 9

155 x 10 @ 9+

Close Grip Lat Pulldown

200 x 8 x 3

cable abs

overhead shrugs

Trening

Leg work that I can do now includes:
Lunges
Single-leg Leg Press
Deadlifts

Bench on Tuesday was good. I hit 245 for a relatively easy single. Close grips were a little iffy on the elbows though.

Today was overhead work. I hit 155 on Push Presses for 6 singles. Easiest 155 has ever felt.

Deadlift Assistance 10/13/11

Good Mornings
4x5 at 225 lbs

Stiff-Legged Deadlifts
1x8 at 185 lbs
1x8 at 205 lbs
2x8 at 225 lbs

Banded Hyperextensions
4x10

Deadlift Assistance

Hamstrings are getting better. Deadlift warmups felt good until 405, but then things started locking up. Yet another week of just assistance... :(

Good Mornings:

365 x 5

405 x 5

435 x 5 @ 10-

455 x 5 @ 9

The last set was much better than the third. If I don't focus on locking my lower back in place, I end up rounding it due to the hamstring tightness and I start shaking all over. Kyle said I was rotating on the third set, which suggests some uneven tightness.

Lunges:

225 x 5

275 x 5, 5 @ 9

Felt more tired on these due to the heavy good mornings

Banded Hypers:

3 sets

Glutes were fried at this point.

Finished with floor sweeper abs.

Deadlift Assistance. Thur. 10/13.

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

Stiff-Leg Deadlifts 4x8
245, 245, 245, 245

Banded Hyper Extensions
Black x 12 reps,
Black x 12 reps,
Black + Green x 6 reps + hold
Green x 25 reps + hold

Romanian High Chair Core Leg Raises 4x12
-> all w/ 10db

Deadlist Assist Thursday 10-13-11

Good Meownings
185 x 5
205 x 5
225 x 5
245 x 5
275 x 5

Stifflegged Deadlifts
185 x 8
225 x 8, 8

Abs

Deadlifts

something in IM football annihilated my already ailing hip flexor. raising the leg hurts like a mother.
just hope it doesnt affect squats next monday.

anyways,
Deadlifts
275x2
295x1
305x1 (5lb PR)
315x0
315x0

Stiff Legs
135x5
155x5
155x5
185x5
185x5

Kettlebell swings
3x8

Abs.

Deadlift 10/13/11

Deadlift:
185 x 3
205 x 1
225 x 1
245 x 1 (20 lb PR)
265 x 0 (hubris)
All sumo today. Getting to use the 100 lb plates = fun!

SLDL:
155 x 5 x 5

Kettlebell Swings, Banded Hamstring Curls, Abs

The week's total is now 155/75/245 = 475 with an unbelted squat. So close to that 507 qualifying total.

Not bad I guess...but 3 weeks from now I'm gonna wreck these numbers >:).

Max 10/13 Deadlift Assistance

Good Mornings

275x5 rough

275x5 rougher, Terence said I was basically squatting it, also started getting weird pain in my right hip, which persisted through the rest of the workout and probably led to me not going as hard as I should have.

255x5

245x5

SLDL

245x8

265x8

275x8

285x8

Banded Hypers

1x10 with black, green, and purple bands

2x10 with black and green band

...

gmops off pin 10 up to 385 x 5

other shit

Bench 1

Felt pretty gassed going into the workout; long day and little sleep. The weight wasn't hard, but no explosion.

Bench:

275 x 1

295 x 1

315 x 1

325 x 1 @ 10

314 x 1, 1 @ 10-

325 was harder than I would have liked. Putting people's shirts on aggravated my biceps, so I was feeling it a bit. On the plus side, I think I figured out how to stretch that area more to keep the pain down.

Close-grip

225 x 5, 5

235 x 5

Still feeling that tug on my right pec.

3-board:

365 x 3

385 x 3 @ 10-

405 x 3 @ 9+

Somehow 405 was lighter. I think I was coming too high on the first two sets?

Chest Supported Rows:

3 plates x 8, 8, 8

3.5 plates x 8

4 plates x 5

Subbed these for pendlay rows because of lingering hamstring personal problems

Shrugs:

405 x 10

495 x 10

585 x 5 (grip), 18

Finished with 4 sets of ghr abs

Tr'Vel Bench 10/11/11

FIRST INDEPENDENT POST!!

Bench

185

205

225 - old PR

235 - PR

205

Close Grip

185

195x4

Board Press

3 Board

225

235

235

Shrugs

Shrug machine

270, 10 reps

320, 8

360 x 5

450 x 3

Bench 10/11/11

Bench (Shirted)
165 lbs
185 lbs
205 lbs

These were all done with some sort of block for some number of sets.

Tricep Isolation
4x8 at 80 lbs

Pendalay Rows
5x5 at 95 lbs

11/12/11--Bench

Bench Press:
165x3@9-
175x3@9
180x3@9+
185x3@9+ This felt really good, could've hit it for a 4th rep, but decided to save it for 190
190x1+f Completely the opposite of the 4th set. Didn't stay tight, exerted all my energy getting that first rep up.

Iso Lateral Wide Grip Press
3 sets starting at 1 plate on each side and working up to 2 plates and a quarter

Incline Bench:
115x8@10- (triceps pretty gassed at this point)
135x5@10
135x5@10

Iso Lateral Incline Bench
3 sets starting at 1 plate each side and working up to 2 plates

Machine Flyes
Shoulder Press Machine
Shoulder Lateral Raises
Machine Shrugs
Triceps Extensions

Finally a good day, shirted bench

11/11/10

Bench

255 x 1

265 x 1

275 x 1

275 x 1

These got progressively easier, besides the lockout on the last couple of reps. Otherwise it was easier to touch in the right spot with more weight.

Note to self, and anyone else who's having trouble shirted: I need to remember to bench in the shirt just like it's raw. Following the same good technique: back arched, shoulders pinned back, elbows tucked. It made a huge difference.

Board Press, Skull Crushers, Pendlay Rows, Biceps, Abs

Luke Bench 10-11-11

Bench

225 x 4 board, 3 board, 2 board,

235 x same as above

225 x same

245 x 3 board x 3, 2nd rep was really good

245 x 3 board x 3

255 x 3 board x 3

I just want to say I hate equipped lifting, especially shirted bench

Triceps

Pendlays

up to 185 x 6

Pull ups

Overhead Shrugs

70's x 50 x 3

Bench Tuesday 10-11-11

Bench
165 x 1
170 x 1
175 x 1 <-PR
180 x 1 <--PR
185 x fail <--KYLE -___-

Close Grip Bench
115 x 3 <--left shoulder issue
105 x 5
115 x 5
135 x 5, 5

Chest Supported Rows
Shrugs

Biceps
Abs

Bench 10/11/11

Bench:
50 x 5
55 x 5
60 x 3 x 2
70 x 1 (5 lb PR)
75 x 1 (10 lb PR)
80 x 0 (nope)

Close-grip Bench:
60 x 5 x 5

Cable Rows:
80 x 5 x 5

Incline Bench:
50 x 8
45 x 8
45 x 7 (ha)

Pull-ups, biceps, GHRs

It's Panda PR week ♥!

Max 10/11 Bench

Bench

205x1 ez

225x1 rough

225x1 rougher, learned my form was degrading hardcorps

225 fail, see above

215 success

215 success, learned I wasn't keeping my back tight enough

225 x1 success

I've resigned myself to the fact that I'm always going to be learning bench.

Close Grip Bench

165x5

175x5 nasty form

165x5 again, nasty form

165x5 form's getting so nasty I had to drop the weight for the next set

155x5

lol bench day

Bored Press

195 3x3@2 board

Easier than last time, but still... fuarkk

Pendlay Bros

135, 155, 165, 175, 175, 175 x5 each

Shrugs

315x5

365x5 3 sets

Curls, abs, etc. lol bench day

10/11/11--Squat

Squat:
265x3@9-
275x3@9 (only difficult because I split my boxers on the first rep, which happened to me two weeks ago, so it kinda made me laugh)
285x3@9
295x3@9
305x3@10- PR

Calf Press
Leg Press

Bench 10/11/11

Bench Press
215x5
215x5
225x3
225x3
245x1
255xepicfail

Close grip bench
175x5x4
185x5

Pendlay Rows
135x5
155x5
155x5
135x5
135x5

Incline Bench
135x8
155x8
185x3

Pullups
BWx6x3

Biceps
22.5x15x3
30x5

Crunches
1x55

Bench Singles. Tues. 10/11.

Bench 5x1
155, 165 (belted, @9.5), 165 (belted, @9), 170 (belted, @10), 160 (@8)
-> (bench just wasn't happening today, lockout was horrible)

Semi Close Grip Bench 5x5
115, 125, 135, 135, 125
-> (my tuck is getting better with these)

3-Board Press 3x3
155, 155, 165

Shrug Machine 4x5 (facing inward)
4pes, 4p+10lb.es, 4p+20lb.es, 4.5pes

Pendlay Rows 4x8
90bb, 90bb, 90bb, 90bb

Bicep Curls 3x5 (standing)
70bb, 70bb, 70bb
-> (biceps are getting stronger!!)

Shawna Bench: Week 3

Bench
Warm up: 2 x 5 (45, 55)
2 x 5 (65)
2 x 3 (80, 85) failed on last rep of 2nd set
2 x 1 (90) fail both times :( Dammit !

Close grip:
1 x 5 (75 failed on 5th rep)
4 x 5 (70) failed on last rep of third and fourth set

Cable Row:
5 x 5 (90)

Incline Bench:
3 x 8 (55)

Pull ups Assist:
Lev 11-12

Biceps:
40 lb barbell 4 sets (8,5,6,8)
Abs:
Ghd 6 sets of about 5 or so

Squat 1 Cycle 1

10/10/11

Squat

315 x 5 straps down

365 x 3 straps up

i wrapped my knees and straps up for all the rest

after wrapping 3 other people and then myself I was pretty exhausted

405 x 2 x a lot of sets

only hit depth on the last rep of the day

Band-Lightened Squat, Leg Press, Transverse

Squat 10/10/11

Squat:
95 x 5
115 x 5
125 x 3
135 x 3
155 x 1 (10 lb PR - barely made it)
155 x 1 (super easy [??])
No idea what happened on that 155...but a belted 165+ should go smoothly in a couple weeks.

Pause Squat:
115 x 3
125 x 3 x 4

Lunges:
75 x 5 x 3

Squat Jumps, Abs

Luke 10-11-11 Equipped Squat

Squat

45 x 10, 135 x 6, 225 x 3

315 x 2 (added super centurion straps down)

365 x 2

405 x 1

425 x 1 @ 9 hit depth (knees wrapped starting this set)

435 x 1 @ 9 1 inch high

445 x 1 @ 9- 1 inch high

455 x 1 @ 9- PR half inch high

Band Lightened Squat

405 x 5

425 x 5

445 x 5

Leg Press

Foam Roller Transversus

3 glasses of milk and 1 pound of beef short ribs with Greg

Squat Monday 10-10-11

Squat
245 x 1
265 x 1
275 x 1
285 x 1 <-old PR
295 x 1 <--PR

Pause Squat
225 x 3
245 x 3

Lunges
95 x 5,5,5

Abs
Box Jumps

Bodyweight: 163.5 lbs

Squat 10/11/11

Squat (suited, straps up)
1x1 at 225 lbs
1x1 at 275 lbs
1x1 at 315 lbs
1x1 at 345 lbs
1x1 at 375 lbs (knees wrapped)

Band-Lightened Squat (suited, straps up)
1x5 at 365 lbs
1x5 at 385 lbs
1x5 at 405 lbs

Squat 1

Squat:

405 x 1

445 x 1

465 x 1

475 x 1

485 x 1

500 x 1

Hamstring personal problems were better today but still not great. My knees are still coming forward, which is beating my knees up.

Pause Squats:

385 x 3 @ 3 seconds

405 x 3 @ 3 seconds

425 x 3 @ 3 seconds

Messed up the second rep of the second set and had to grind it.

Leg Press:

3 plates x 20

4 plates x 20

5 plates x 20

finished with 3 sets of foam roller transversus and seated box jumps.

Squat Singles

10/10/11
Squat
225x5
225x5
255x3
265x3
285x1
295x0


Pause Squats
215x3x3

Lunges
135x5x3

Squat Jumps
2x8

Banded Hypers
Blueband x 40

Squat Singles. Mon. 10/10.

Back Squats 5x1
215, 225, 235, 245, 250-> P.R.!!!!!!
-> (245 felt good which tied my old PR)
-> (250 was tough but I definitely have more in the tank)!!

Pause Squats 3 x 3 @ (3 sec.)
165, 165, 165

Front Squats 3x10
115, 115, 115

Romanian High Chair Leg Raises (Core) 3x10
BW, 15db, 15db

Max 10/10 Skwquoatz

Squats

295x1 for last warmup

315x1

325 4x1

Not the numbers I wanted to hit, but I'm making weight gains and sleeping and eating, so the gains should manifest shortly. Really want to get 365 by winter break. A great singles workout though. Hit my pre-summer PR for 4 solid singles. Ain't bad.

Paws Squats

225 2x3 belted

195 2x3 unbelted

The 195 would've been a lot easier if I hadn't just done 4 heavy singles. At least, I'd like to think so.

Lunges

155x5

155x8 (during this set, about 271,828 8:00 people came and I knew I'd have to get out of there or risk staying another half hour)

Squat box jumps 3x10, then a burrito.

Bench Assistance

Incline Bench:

225 x 5

235 x 5, 5

These were harder than I expected for some reason.

Standing Press:

135 x 3

165 x 3

185 x 3

200 x 3 (misload: should have been 195)

205 x 3

Floor Press:

225 x 5, 5, 5

Did one set of 6 pull ups between. I should have warmed up.

Chest-supported Rows:

135 x 5

180 x 5, 5

Ughh, came to practice late and was running out of time to finish all the sets. Lots of personal problems.

Bench Press:

225 x 10, 8

Then did some beach GPP.

Lunge Day :(

Hamstrings were sore to the touch, and I couldn't pick up 405 again :( Maybe next week?

Good Mornings:

315 x 5

365 x 5

405 x 5

Ughh.. hamstrings were too tight to properly rotate, which was pulling my lower back out of position.

Lunges:

225 x 5

245 x 5

265 x 5

Finished with banded hamstring curls, kettlebell pull throughs, and bosu ball bridges

Bench 3

Bench:

275 x 3

295 x 3

315 x 3

315 x 2.7 :'(

295 x 3

Got a bit greedy on the second set of 315. I should've been more conservative.

Close-grip bench:

225 x 5

235 x 5

245 x 5

Keeps getting better

3-board:

315 x 3

345 x 3

365 x 3

385 x 3

Penday Rows:

135 x 5

185 x 5, 5

235 x 5, 5

Barbell Shrug:

405 x 10

495 x 10

585 x 10, 8

Crazy sore from these later

Hammer Curls:

65 x 10

80 x 8

Finished with ghr abs and pnf stretching

Stagnant

Deadlift
365 x 3 x 3
Tried conventional, don't know why

Rack pull
365 x 4 x 2
365 x 3 x 2

kettlebell swings and abs


Incline bench
155 x 5 x 3

Standing press
115 x 3 x 2
120 x 3 x 2
It's been way too long since doing these. I almost forgot my grip.

Floor press
155 x 5 x 2
165 x 5
pull ups superset
BW x 15 x 2
BW x 12+3

Bent-over row
185 x 5 x 3

Bench
135 x 10
135 x 9 x 2

closer

10.9.11--Upper Back and Biceps

I have my first midterm tomorrow in Contracts. Took a small break to go to the gym and get some upper back, biceps, and cardio in.

Don't really remember all the weights I did, but I did 3 sets of:

Chest Supported Rows
Cable Rows
Lat Pulls
Incline Chest Supported Row
Iso Lateral Pulldown
Cable Biceps
BB Biceps Curls
Machine Biceps Curls

15 minute Bike Cardio- Alpine Mode

10/9/2011 - USPA San Jose Open Powerlifting Championship

What's up guys !

So I did my first USPA meet with Diablo as a 198 and it looks like I've made some progress, except for dlift :(

Weight Class: 198
BW: 192 (after a ton of gatorade and breakfast)

Squat
1. 485 - 3 whites
2. 512 - 3 whites
3. 551 - 3 whites (surprisingly easy) 50lb Meet PR, Ted said I left about 25lbs in the tank.

Bench
1. 303 - 3 whites
2. 325 - 3 whites 50lb Meet PR
3. 340 - 3 reds, couldn't lock out with my left arm, also my leg position was a little off.

Deadlift
1. 485 - 3 whites
2. 518 - 3 reds, crappy set up cost me a glute cramp
3. 518 - 3 whites, this would have cost me some prowler trips if I had missed it.

Total: 1,394 88lb Meet PR

I'm doing USPA for now bc they have meets in NorCal so it's really convenient. But don't worry, the thought of drug use has never crossed my mind. Also, I'll be coming down to LA on the 28th and I'd like to join y'allz for GPP.

Keep lifting strong!

551



325




518

Bench Assist Friday 10-07-11

Incline Bench
115 x 5
125 x 5
135 x 5

Standing Press
105 x 3
115 x 3,3

Floor Press
135 x 5,5,5

Pullups
Rows
Bench Press
105 x 10
115 x 10
140 x 5.5

Biceps
Abs

Sick Deadlift Assist 10-06-11

Deadlift
275 x 5
295 x 2...

Deficit Deadlift
185 x 5
225 x 5
245 x 5

Kettle Bells
Banded Hamstring Curles
Abs

Bench Assistance

10/9/11

Incline Bench

165 x 5 @ 8

175 x 5 @ 9

185 x 5 @ 10-

Seated Shoulder Press

55 x 5

60 x 5

65 x 5

55 x 8

Chest-Supported Row, Cable Row

Bench

175 x 13

175 x 10

185 x 10

Biceps, Abs

Shawna: Bench Assist Week 2

Strict Shoulder Press

1 x 10 (45)
3 x 5 (65)
2 x 3 (70)
1 x 3 (75) failed last rep of 2nd set
Tried to get 1 rep at 80 and failed.

Pullup SS
Level 9-11 assist
Dip assist

8-10 assist

Bench
Warm up: 1 x 10 (45)
1x6 (65) didn't have a spotter so I stopped.
1x8(65) failed on 8th.
1x10 (65) w/ leg drive

Shrugs
1 x 8 hands hurt so only 1 set

Bicep curls, dumbbells
17.5 lbs (3 x 10, 5, 8)

Bench Assistance. Fri. 10/7.

Incline Bench 3x5
125, 125, 125

Strict Standing Press 4x3
85, 95, 90, 95
-> (w/ 95 I leaned back a lot and struggled to lock it out but I still got it).

Floor Press 3x5
125, 130, 135

Weighted Pullups 3x7
BW+25lb, BW+25lb, BW+30lb

Pendlay Rows 3x9
95, 95, 95

Bicep Curls 3x7
60bb, 60bb, 60bb

Bench Assist. 10/7/11

Press:
50 x 5 x 3
55 x 3 x 2
55 x 2 (fail D:<)

Assisted pull-ups/dips

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

Shrugs:
135 x 10
185 x 5 x 3

Biceps, Abs

Proceeded to mess around with sumo again a little.

Deadlift:
115 x 5 (conventional)
165 x 1 (conventional)
165 x 2 (sumo)

The sumo felt way easier, but needs more rigorous experimentation...

Max 10/7 Bench Assistance

Press
135x3
145x3
145x3
145x2 something made me crack up before the last rep. I might've gotten it, but it would've been crazy, and today wasn't that good of a day, so whatever.

Pull-Ups
3x5 at 25lb extra

Floor press
155x5 easy
185 3x5
Fun fun fun fun

Bench
135x10
145x10
155x9 triceps ALMOST failed on the last rep, knew I couldn't lock out another one.

Preacher Curls
60lb 3x8
AWW YEE

Updates

Hi everyone, it's good to see a lot of new lifters posting on the blog. Here are some updates from this past week of training:

Squat

Worked up to 540 for a single with straps down in the Super Centurion suit and got down to about 3.5 inches above parallel, which is lower than last week. My back is tending to fold over the closer I get into the hole. It is a form issue but hopefully it gets a little better once the suit is broken in more so I can descend quicker (descent is slow now because I'm just not used to this much weight on my back and not fully confident in the suit yet).

Bench

Worked up to 345 for a single in the Katana shirt and got it down to about a 3.5 board. Keeping my arch in the shirt is getting better but it's still far from perfect.

Deadlift

Did speed pulls with 225 against quadded mini bands for five singles. I used my old Centurion suit for these. The plan was to take the straps in inch but I think I've put on some weight and it was pretty hard to grab the bar. I'll hold off on any tailoring until after I try it out again next week.

Bench Assistance

OHP
155x5
175x5
195x5 PR +5lbs

OHP pin lockouts from eye level
155x5,5,5

Deadhang pullups
4x8

Brocep

Bench Assistance 10/07/11

Incline Bench
1x5 at 115 lbs
1x5 at 125 lbs
1x5 at 135 lbs

Standing Press
4x3 at 105 lbs

Pull-ups
1x5
1x7
1x9

Chest-Supported Rows
3x8 at 45 lbs

Bench
1x10 at 95 lbs
1x10 at 115 lbs
1x10 at 135 lbs

Biceps
2x8 at 22.5 lbs per arm
1x5 at 22.5 lbs per arm

Luke 10-7-11 Bench Assist

Incline Bench

135 x 5

155 x 5 @ 10-

165 x 5 @ 10

Standing Press

felt shitty, worked up to 115 x 5 partial ROM, was hurting shoulder kinda

superset with wide Grip Pullups

BW x 15 x 3

Bench

135 x 10

145 x 10 @ 10 felt so hard

Chest Supported Rows

2 plates + 25 x 6

Incline Curls

35's x 6 x 3

Deadlift 2x5. Thur. 10/6.

Deadlift 2x5
295, 315 (felt good)

Sumo Rack Pulls 2x5
345, 365
-> (w/ bar starting 1 inch or so below my knees)

Banded Hamstring Curls 3x10
-> all w/ black band

Kettlebell Pullthroughs 2x15
-> all w/ 53lb kb

Aerobics Ball Planks
-> 2 sets x 30 sec. w/ kicking resistance

Max 10/6 Deadlift

Deadlift

345x5 rough but solid

365x5 far rougher, but still solid

Worked on maintaining form while still pushing my strength to the limit, the 365 was a great set. Thanks to Ben for yelling helpful things at me during the lift, and to Miran for the chalk.

Deficit Deadlift

275x5 4 sets

Kettlebell swings, hamstring curls, abs, whatever.

Deadlift 10/6/11, Weeks 1 + 2 Summary

Deadlift:
185 x 3 x 2
205 x 3 x 2
Wanted to hit 215 for a triple but form was going at the first 205. It can wait.

SLDL:
145 x 5 x 5

Kettlebell Swings
Banded hamstring curls

Had Dave coach the sumo. Felt weird but possibly easier, we'll see how it goes next week.

Deadlift (Sumo):
185 x 3

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Weeks 1 + 2 Summary:

9/24/11: Did my last Starting Strength workout (2 months of SS) then joined the team for testing maxes. Hit 145/65/225 after already squatting that day for a total of 435 (BW: 145); hope to no, will, smash that next week.

Week 1 Squat:
115 x 5 x 5
pause @ 115, lunges @ 75.

Week 1 Bench:
55 x 5 x 2
60 x 5 x 3
close-grip @ 55, bent-over rows @ 60, incline @ 45, assisted pull-ups, curls.

Week 1 Deadlift:
185 x 5 (felt heavy)
165 x 5 x 2
SLDLs @ 115, kettlebell swings, banded hamstring curls, abs.

Week 1 Bench Assist.:
45 x 5 x 5
assisted pull-ups/dips, bench @ 45, shrugs @ 135, curls.

Week 2 Squat:
125 x 3
135 x 2 (fail on last rep >:[)
135 x 3 (first two reps good, barely hit parallel on last)
125 x 3 x 2
pause @ 115, lunges @ 65 (mondo tired at this point), box jumps.

Week 2 Bench:
55 x 5 x 3
65 x 3 x 3
close-grip @ 55/60, cable rows @ 80, incline @ 45, assisted pull-ups, curls.

Luke 10-6-11 Equipped Deadlift

For those who didn't know, I had a dart thrown into my neck last night by my roommate. I went to Ashe Center today and I'm fine.

Sumo Suited Deadlift

135 x 8

225 x 5

285 x 3 straps ups belted

325 x 1

375 x 5 @ 8

405 x 5 @ 10 (ties raw PR) 2nd rep felt really good, last 2 were shitty, video to come

Sumo Suited Rack Pulls (from 2nd lowest in half rack, 2 inches below knee)

405 x 5

425 x 5

445 x 5

Kettlebell Swings

56 lbs x 12 x 3

Banded Hamstring Curls

Deadlift 5

10/7/11

Deadlift

suited

385 x 5 @ 9

this was way too easy and I wanted to go up, but I tore a huge callous on my hand so I decided to work on rack pulls cause the bar was slowing down a lot during the lockout

Rack Pulls

about .75 inches below knee cap

385, 405, 415 x 3

KB Swings, Banded Hamstring Curls, Abs

Deadlift 10/07/11

Deadlift (suited)
1x5 at 295 lbs
1x5 at 315 lbs

Deficit Deadlift (suited)
4x5 at 225 lbs

Banded Hamstring Curls
4x20

Kettlebell Pullthroughs

Squat Bench DL

10/3/11
Squat
225x5
225x5
225x5
245x3
255x3
265x3

3-sec Pause Squats
185x3
205x3x2

Lunges
135x5x3

10/4/11
Bench
205x5
215x5
215x5
225x3
235x2
225x3

Close grip
175x5
185x5
195x4
185x5
185x4

Rows
115x5
135x5x4

Incline bench
135x8x2 some rotator cuff thing at the back killing me at this point.

ended with some rotator cuff stuff and overhead shrugs

10/6/11
DL
265x3
285x3
295x3 (30lb pr?)
295x0

Stiff legged
115x5
145x5
115x5x3

Kettlebell swings
52x8x4

Green band hamstring curls
3x15

Ryan Deadlift 10/6/11

Deadlift-
405 x5
425 x5

Deficit DL-
275 x5x3

Banded Hamstring Curls
50lb Kettle Bell Pull Throughs
Floor Sweeps
Stretching

Shawna: Deadlift + Notes Week 2

New to PL. Recent CF experience: 2-3 months. 1-2 years ago: 6 months lifting high volume weight training w/ crew team.

Deadlift:

Warm up: 2 x 5 (95, 135)

4 x 3 (135, 155, 155, 135)

1 set was Sumo DL, felt slightly awkward but definitely felt hamstrings engaged.

3rd set I felt my back round so I dropped the weight. Had Dave look at my form and he said it wasn't bad and it will get better in time.

Stiff Legged Deadlift:

5 x 5 (135, 95, 95, 95, 115)

Again, dropped the weight because I felt form was compromised.

Kettlebell Swing:

4 x 8 (35, 35, 35, 46)

Banded Hamstring Curls:

4 x 15

Did 4 sets of ab work. Not the best ab workout, I was pretty tired at this point. Warm up was 2 mile run.

Note

Feels like Conventional DL uses more back for leverage vs legs. Felt like legs were getting a better workout w/ SDL.

Earlier this week:

Squat (3 x 5, 3 x 3 ), & 3 sec pause squat (5 x 5). All at 115 lbs.

Lunges 45-65 lbs.

Bench (3 x 3) 80 lbs & 3 sec pause bench (5 x 5) at 65 lbs.

Yeah I'm still posting here

Squat
295 x 3 x 4
295 x 2
Shouldn't have hesitated after the second one. A mistake I make over and over.

Pause squat
205 x 5 x 3
215 x 5 x 2

squat jumps and abs


Bench
180 x 3 x 3
185 x 3 x 2

Close grip bench
145 x 5 x 2
150 x 5
155 x 5 x 2

Pin press
155 x 5 x 5

Pendlay row
155 x 5 x 5

Shrugs
365 x 5 x 3

Bench 5x3. Tues. 10/4.

Bench 5x3
145, 145, 150, 155, 155
-> (this was too tough, I was hoping to get up to 165 for a triple)

Semi Close-Grip Bench 5x5
115, 115, 125, 125, 125

Pendlay Row 5x5
95, 105, 115, 125, 125

Shrug Machine 5x5
4pes, 4pes, 4pes, 4pes, 3.5pes

Bicep Curls (standing) 3x7
60bb, 60bb, 60bb

Grip Strengthening Holds
-> using C.O.C. Trainer x 20 sec. hold for each hand

**** (TODAY, MY ELBOWS WERE BOTHERING ME A BIT EVEN DURING JUST GIVING LIFT OFFS SO I OPTED OUT OF DOING ANY BOARD PRESSING) *****

Bench 3 Cycle 1

10/4/11

Bench

shirted

245 3 board, 2 board x 2

255 3 board, 2 board, chest

255 2 board, chest x 2

255 2 board, chest

Overall wasn't too bad. I think I'm coming down too fast and don't have enough power to touch my chest in the spot of maximal tension. I was touching low. I need to crank the shirt slightly more, touch in a better spot, and get more out of it.

3 Board

no shirt

245 x 3 x 2

Tricep Overhead Extension, Pendlay Rows, Biceps, Abs

Max 10/4 Bench

Bench

195x3

205x3

210x3

215x2 failed 3rd

205x3

Close grip bench

175x5 5 sets, failed last rep of last set

Wide-Grip Pullups

5 @ 0lb extra

5 @ 25lb extra

2 almost 3 @ 45lb extra, broke the dip belt =(

11 @ 0lb extra

Cable Rows

3x6-8 @ 170

Preacher curls

3x5-8 @ 60lbs

Shrugs

3x8 @ 4plate on machine

Lots of failure, possibly due to lack of sleep. I'll work on it.

10.4.11--Bench

Bench Press:
135x5@8
155x5@9-
160x5@9
165x5@9
170x5@10-
175x4@10 PR (didn't go for 5th rep because 4th rep was a grinder)

Pause Bench (3 second pause):
145x3@9
155x3@9+
160x3@10 PR

Triceps, Chest, Shoulders accessories

15 minutes on the stairmaster

Luke 8-4-11 First Equipped Bench

Bench

45 x 10, 95 x 8, 135 x 5, 185 x 1

205 x 3 to 3 board (added katana)

225 x 3 to 2 board

235 x 3 to 2 board

235 x 3 to 2 board

235 x 2 to 2 board + fail to chest= got it to chest and had no pop... fuck

245 x 3 x 2 to 3 board. lockout felt decent, but needs work

Dumbbell Triceps Extension

30's x 10 x 4

Pendlay Rows

135 x 8 x 2

155 x 8

Hammer Curls

45's x 8 x 4

Overhead shrugs on shoulder press machine

60's x 50

70's x 30

80's x 30

70's x 30

70's x 30

Ab Wheel

Sick Bench Tuesday 10-04-11

Bench
145 x 3
150 x 3
155 x 3
160 x 3
165 x 3 <--PR cant wait till next week for singles

Close Grip Bench
125 x 5
135 x 5
145 x 5

Pendlay Rows
Shrugs
Biceps
Rainbow Dragonfly Ponies

Ryan Not-Bench 10/4/11

Benched a little, nope

Pendlay Rows-
185 x5x4

Barbell shrugs up to 12 plates x5

Abs x4

bench

Hip is pretty sore from yesterday feels better after rolling out constantly

Bench-
275x5
285x5
295x5,5

3 sec pause bench
255x3
265x3
275x3 PR + 20 lbs?

Pullups
60 reps intermediately in between helping assist in bench shirts

Bench 10/04/11

Bench
1x5 at 155 lbs
4x5 at 165 lbs

3 Board Bench
1x3 at 165 lbs
1x3 at 175 lbs
3x3 at 185 lbs

Elbow problems prevented me from pushing it

Tricep Isolation
Biceps
Pendelay Rows

Squat 10/03/11

Squat (knees wrapped)
2x5 at 275 lbs
1x5 at 285 lbs
1x5 at 295 lbs
1x5 at 305 lbs

It was a shitty day.

Max 9/30 Bench Assistance and 10/3 Squat

Standing Press

125x5

135 3x5

125x5

Good stuff.

Pull-Ups and Dips

Some sets/reps with 30lb added, sets of 4-5 pullups and 6-8 dips

Bench 3x10 or so with 135 (tried 155 first, nope.jpg)

Then some other stuff or whatever.

Squat

265x3

285x3

295x3

315x3

^10lb PR, finally broke lmao3plate. Next goal: 365 for a single.

Paws Squat

225 2x3 belted

185 2x3 unbelted, too easy

I can really feel my core working, doing unbelted after belted on pause squats. And I can DEFINITELY feel my core the next day. Maybe I'll keep doing this.

Lunges

145 3x5 each leg

Squat Box Jumps, 3x10

Sick Squat Monday 10-03-11

Squat
215 x 3
225 x 3
235 x 3
255 x 3
265 x 3

Pause Squat
185 x 3
225 x 3
245 x 3

BW Lunges
Abs

Bodyweight: 164.5 lbs

Luke 8-3-11 Squat

Squat

45 x 10, 135 x 6, 225 x 3 315 x 2 (added super centurion straps down, belt, and wrist wraps) 365 x 2 (straps up)

405 x 3 high

425 x 3 inch high

445 x 3 @ 10- 2nd rep was depth other were barely high

455 x fail (knees wrapped for this set lead to many personal problems. I couldn't unrack the weight or walk it out properly.

405 x 3 with Greg wrapped knees, felt much nicer than Dave's

I was really pissed about 455. This workout took almost 3 hours. This sucks. I need to learn to walk out heavy weights with knee wraps and to squat with knee wraps.

Band Lightened Squats with 2 reds per side

385 x 3

405 x 3

405 x 5 @ 8

Leg Press

worked up to 6 plates per side x 10

Jumps up the large steps by rock climbing wall

Ball sweeps

Ryan Squat 10/3/11

Squat-
265 x3
275 x3
295 x3
315 x3
325 x3

Pause Squat-
265 x3
275 x3
285 x3

Lunges-
135 x5x3

Plyos
Abs

Squat 3

Hamstrings were extremely sore going into this workout. I tried massage, foam roller, and multiple PNF sessions.

Squat:

405 x 3

435 x 3

465 x 3

475 x 3

Hamstrings were really killing me today. They were tight enough to cause my lower back to round and the tightness in the left one really made me twist. The third pre was always the best though after stretching them out.

Pause Squats:

365 x 3 @ 3 sec

385 x 3 @ 3 sec

405 x 3 @ 3 sec

These were somewhat better since I could just stretch out the hamstrings alllll the way down.

Leg Press:

450 x 20

360 x 20, 20

I could barely straighten out my legs at the top, my hamstrings were so tight :'(

Finished with foam roller transversus and pnf stretching

Cheryl's Training Week 3

Week 3 - Sept 26

SQUAT
5x3 - 165, 175, 185, 190, 195 (20 LB PR!!!!)
Thruster Singles - 93, 103, 113, 118
Overhead Squat - 3x10 @ 95, 3x8 @ 105

BENCH
5x3 - 120, 125, 130 (5lb PR)

DEADLIFT
Skipped cause workouts were MASSIVE volume - 85 total reps @ 135 w. other shit.
Back was blasted after Tuesday.

BENCH ASSISTANCE
Push Press Singles - 105, 110, 115, 120

Sh*tty Squattin Cycle 1

10/3/11

Squats

275 x 4 straps down

315 x 3 straps up, all high

345 x 4 straps up, all high

365 x 4 straps up, all high

405 x 3 straps up, all high

445 x 2 + 1 fail straps up, first 2 reps high, then I hit the hole with a ton of acceleration, actually hit depth!!!!!!! and then got pinned and couldn't move the weight

405 x 3 straps up, all high

It's clearly going to take some work to get depth in a 165 suit now that I'm on the w(ay)eight up. My BW is somewhere between 173 and 176 -- I can only imagine how the suit will feel at 180+.

I need to have tons of speed into the hole, no more inching.

Band-Lightened Squat two reds

365 x 5 x 3

Leg Press, Tranverse

Squat 5x3. Mon. 10/3.

Back Squat 5x3
195, 205, 215, 215, 215
-> (felt good, I definitely want to hit a triple with 225 next cycle).

Pause Squats 3x3 @ 3 sec.
155, 165, 165

Front Squats 3x8
115, 115, 115

GHR Crunches
25lb BTN x6, 25lb BTN x6, 25lb BTN x2 -> BWx15
-> (on last set, dropped weight b/c my left leg inner thigh tightened up and I felt a sharp pain)

**** (FORM CHANGE: ON BACK SQUATS, I AM WORKING ON KEEPING MY CHEST UPRIGHT BY SQUEEZING BACK MY SHOULDER BLADES MORE AND KEEPING MY ELBOWS/FOREARMS MORE DIRECTLY UNDER THE BAR) ****

10.3.11-Squat

Squat:
225x5@8+
245x5@9
265x5@9+
275x5@10-
285x5@10 PR
This getting this volume in felt like doing the prowler. I had to quit after that, but still obviously really happy with the PR. Paying more attention to my depth now too after seeing how high I was on 335, so most of these were 2 whites/1red or better.

Potential reasons why this was so tiring for me:
1) only got 5 hours of sleep last night, so pretty lethargic at the gym
2) went to gym earlier than I normally go, so not used to lifting mid-day
3) made a turkey grilled cheese for lunch about a half hour before I went to the gym, and this felt really heavy inside me
4) deadlifted on Friday instead of Thursday, so 1 less day of recovery than normal
5) did not take an off week for GPP between last cycle's maxes and cycle 1
6) I'm still fat.

Bench Assistance. Fri. 9/30.

Incline Bench 3x5
125, 135x4+f (P.R.!!!), 120
-> (failed halfway up on 5th rep of 135)

Strict Standing Press 4x3
85, 85, 85, 85

Floor Press 3x5
135, 135, 135

Bench 2x(8-10)
115x10, 115x9

Pendlay Rows 3x(10-12)
90x12, 90x11, 90x10

Shrug Machine
3pes x20, 2pes x40

Squat

Havent Squatted in 6 weeks

Squat-
315x8,8,8,8
315x15 @ 7+

Hamstring Curls
Glute Activation
Lunges
Abs

My hip flexors/joint felt good, I did feel some tightness in my back though and had to roll out alot after Overall I'm pretty happy, still need to ease back in though.

Bench Assistance

9/30/11

Incline Bench

135, 155, 165, 175 x 5

Standing Press

This hurt my shoulder that I tweaked over the summer as well as my left tricep/bicep. I should probably stop overhead pressing, everything else felt fine.

115 x 3, 3

125 x 3, 3

Bent-Over Row

135, 155, 165, 175 x 6/7

Bench

185 x 13

195 x 8 tired from previous set

Biceps, Abs

Deadlift Assistance

9/29/11

Good-Mornings

After improving my flexibility a good deal, I was able to have pretty good form on these sets, except for the last.

225 x 5, 5

315 x 5, 5

Stiff-Legged Deadlift

I was more focused on coaching the younger guys at this point and was too unfocused to count reps.

185, 225, 275, 275 x 6/7

Kettlebell Swings

I think the heaviest were 20kg/44 lbs.

4 sets

Deadlift Assistance. Thur. 9/29.

Good Mornings 3x8
135, 135, 165

Stiff-Leg Deadlifts 4x5
225, 245, 265, 275!!!
-> (I was very happy with my 275x5 stiff-leg pull)

Band-Resisted Hyper Extensions
-> all w/ thick black band
12 reps +f, 10 reps +3f, 7 reps +3f

Foam Roller Transversus 3x12

9.30.11-Deadlift

First Deadlift singles since my Summer of Getting Fat and Not Lifting. I had chalk, but no nose tork and no Vit slaps.

Deadlift:
315@9-
355@9+
370@10+
Kind of disappointed 370 was so hard given that I ripped 415 off the ground in the mini meet, but I was pretty exhausted before I went to the gym and that tiredness kind of lingered throughout the day (including my drive home from Ktown to Calabasas and sitting on the couch watching tv with the gf and falling asleep... at 9:00)
Long story short, a week straight of waking up at 7:00 AM really takes its toll on me when I get to Friday.
So, given all of that, 370 is not that bad, I think I'll easily be back to 415 in time for the Nov meet

SLDL
135x8x3@8, 9-, 9 *went light because exhaustion

lower back machine

hamstring curls