Luke 11-29-11 Bench

Raw Bench

195 x 5 @ 9

205 x 3+fail

Pause Bench 3 second self imposed

185 x 3 x 3

3 Board

225 x 3

235 x 1+fail

Close Grip Weighted Pull Ups

up to 2 plates x 5

other stuff

Squat and Bench 11/28 and 11/29

Squat:

425 x 1 (First attempt)

425 x 1 (High)

445 x 1 @ 9- (Second attempt)

Box SS Bar Squats w/ Green bands:

172 x 3

223 x 3

262 x 3 x 2

Leg Press:

4 plates x 8

5 plates x 8 x 3

Transverse Abs, PNF

Bench:

225 x 1 (Opener)

225 x 1

250 x F

2-Board Press:

195 x 3 x 4

Skull Crushers:

70 lbs x 8 x 4

One-arm Chest Supported Rows:

45 x 5

50 x 5

55 x 5 x 2

Seated Dip Machine:

67 kgs x 15

72 kgs x 20

72 kgs x 12

72 kgs x 10

Lat-Pull Downs:

160 x 8 x 4

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

Bench Tuesday 11-29-11

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

Chest Supported Rows
Incline Dumbbell Bicep Curls

Abs

Bench 11/29/11

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

Pause Bench:
75 x 3
70 x 3 x 3

Pendlay Row:
95 x 3 x 5

Pullups, Dips, Cable Flyes, Shrugs

Ryan Bench 11/28/11

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

Pause Bench-
225 x3
235 x3
245 x2+f

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

Bench Singles. Tues. 11/29.

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

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

Pendlay Rows 3x9
95, 95, 95

Pullups 3x8
-> all BW

Dips
-> BWx6, BWx6, BWx10

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

Db Curls 2x10
-> all w/ 20s

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

Bench 11/29/11

Bench
1x1 at 155 lbs
1x1 at 165 lbs

Tricep Pull-Down Thingies
3x8 at 50 lbs

Biceps
3x8 at 50 lbs

Squat 11/28/11

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

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

Lunges
1x5 at 95 lbs
2x5 at 115 lbs

Leg Press
3x8 at 360 lbs

Hyper-Extensions
3x20

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

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

11.28.11--Squat

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

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

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

Some bench progress

Hey guys!

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

Squat 11/28/11

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

Pause Squat:
135 x 3 x 3

Zercher Squat:
85 x 5
95 x 5 x 2

Luke 11-28-11 Squat

First time raw squatting this school year

Squat

325 x 5 @ 7

345 x 5 @ 8+

365 x 5 @ 9- (PR is 375 x 5)

I was high on quite a few reps. My form has deteriorated somewhat from all the suit work. The weight felt really light on my back though.

green Band Resisted safety squat bar box squats

80 x 3

130 x 2

180 x 2

200 x 2

180 x 3 x 5

I really suck at these.

Zerchers

185 x 8

Squat Singles. Monday, 11/28.

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

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

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

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

Bench Assist. 11/25/11

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

Pendlay Rows:
95 x 4 x 4

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

Shrugs:
185 x 5 x 4

Biceps

Bench 11/22/11

Dumbbell Bench
4x10 at 50 lbs per arm

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

Bent Over Rows
4x5 at 185 lbs

Descending (or whatever) Shrugs
5 plates per side

Seated Dips
3x12ish at 170 lbs

Ab Wheel

SS workout 11/23/11

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

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

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

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

Luke 11-22-11 Bench

Dumbbell Bench

50's x 10

60's x 10

65's x 10

70's x 10

75's x 6 tired

One arm chest supported rows

1 plate x 5 per arm x 3

Machine Shrugs

5 plates per side drop set

Bench Deload 11/22/11

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

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

Machine Shrugs-
8plates drop set x20 each drop

Squat/Deadlift 11/21/11

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

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

aaaannnd then the gym closed.

Squat 11/22/11

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

Hyperextensions
3x20

Farmer's Walks
3 sets with 100 lbs per arm

Ryan Squat 11/21/11

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

Pause Squat-
265 x3x3

Good Girls x3
Banded reverse hypers x2

11.19.11--Meet Write-Up

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

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

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

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



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

Bench Assist. 11/18/11

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

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

Bench:
55 x 8 x 3

Cable Rows:
80 x 6 x 4

Dumbbell Rows:
30 x 10 x 4

Biceps, triceps, abs

USAPL SoCal Regionals 11/9/11

11/19/11

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

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

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

Total
525 (1157.5 lbs) 3 whites for qualifying

Weight Class: 82.5 kg
BW: 79.5 kg

SoCal Regionals 11/19/11

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

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

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

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

Luke 11-19-11 So Cal Regionals

I will add some videos to this later

Weigh In: 71kg 156 lbs

Squat

418 good, 2 whites

441 bad, 2 reds for depth... looked like I hit depth

463 good, 3 whites PR, state record

Bench

204 good, 3 whites

225 good, 2 whites

231 fail, 3 reds

Deadlift

407 good, 3 whites

451 good, 3 whites

485 fail, 3 reds

Total 517.5 kg 1141 pounds

11-19-11 SoCal Regional Championship Results

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

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

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

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

Bodyweight at check-in: 73.8 kg

Total: 367.5 kg = 810 lbs

Bench Assist. Fri. 11/18.

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

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

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

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

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

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

Deadlift Assistance. Thur. 11/17.

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

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

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

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

Ryan Bench Assist 11/18/11

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

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

Bench-
135 x10
155 x10
175 x8

Cable rows x3
One handed chest-supported rows x3
Biceps x3

Good luck to everyone competing tomorrow! Hope to see some posts about big PR totals.

Ryan Deadlift 11/17/11

Deadlift-
445 x3
475 x3 @9+

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

Bad Girls x3
Leg Press x3
Abs x3

Deadlift Assist. 11/17/11

Good Mornings:
165 x 5 x 4

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

Power Cleans:
85 x 3 x 6

Abs, Burrito

So I don't forget

Squat
295 x 3 x 5

Pause squat
245 x 3 x 4

Zercher
up to 255 x 2

Bench
185 x 3 x 3
190 x 3 x 2

Pause bench
160 x 3 x 3
165 x 3

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

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

Lat pull down
200 x 5 x 4

cable flyes

Max 11/15 Bench

Bench/Wrist Isolation

195x3 6

210x3 9+

205x3 9+

195x3 6+

205x3 9

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

Bored Press

215x3

225x3 2 sets

235x3

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

Chest-Supported Bros

135x8,6,6,5

Lat Pulldowns

150x8,7,6,5.5

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

Shoulder Press

Some stuff with 45's, idk.

Fliyies

Weight SetsxReps

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

Bench 11/15/11

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

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

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

Dumbbell Shoulder Press:
20 x 8 x 4

Lat Pulldowns, Cable Flyes, Shrugs, Abs

Ryan Bench 11/14/11

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

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

Bent Over rows-
225 x5x4

Shoulder Press-
65 x10x3

Lat pulldowns
Shrugs up to 9 plates x16
Abs x3

Bench 3x3. Tues. 11/15.

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

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

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

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

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

Cable Flys 3x10
50, 35, 35

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

Ab Wheel 3x10
-> all reps resisted

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

Bench

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

3 board press-
335x3x3

Chest Flies
3x15

Rows
5x10

Wide Grip Lat pulls
3x12

Squat 5x3. Mon. 11/14.

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

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

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

Bench 3x5. Tues. 11/8.

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

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

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

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

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

Cable Flys 3x10
30, 35, 30

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

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

Squat 3x5. Mon. 11/7.

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

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

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

Foam Roller Transversus Crunches 3x10 BW

Squat 11/14/11

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

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

Zercher Squat:
105 x 5 x 4
Better.

Abs

lol

Overhead Lunges-
95x10
115x10
135x10

Lunges
225x10
250x10
275x10

Hamstring Curls
5x10

Ab WHeellllllllll

Weekend update

Squat
295 x 5 (PR)

I don't really remember or care about anything else

Bench Assistance / Deadlift Assistance

11/11/11

Speed Pulls
banded purples
185 x 2 x 6

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

Light Good-Mornings
225 x 5 x 3

Pause Bench
185, 195, 205 x 3

Cable Rows, Abs

Updates

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

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

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

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

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

Luke 11-11-11 Bench Assist

Band Lightened Bench (greens from 6, slightly more tension than last time because bench was not raised)

225 x 3

255 x 3

275 x 3

295 x 3

315 x 3

335 x 3

Pause Bench (with 3 second self imposed pause)

155 x 3

165 x 3

175 x 3

these felt weird after band lightened, slow off the chest then super easy to lockout

Wide Grip Pull Ups

Cable Rows

Triceps

Luke 11-10-11 Deadlift

Good Mornings

275 x 8

295 x 8

315 x 8

Deadlifts against green bands

235 x 3 x 2

245 x 3 x 2

275 x 3 x 2 all reps were quick

Banded hypers

Transversus

Deadlift/Bench Assistance 11/11/11

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

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

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

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

Cable Rows
3x8 at 100 lbs

abs

Bench assist

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

Pull ups
4x10
These felts awesome today

Db side raises
3x12

Skullcrushers
3x15

Cg lat pulls
4x10

Bench Assist. 11/11/11

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

Close-grips Triceps Death:
45 x 25 x 3

Bench:
55 x 10 x 3

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

Dumbbell Rows:
30 x 10 x 4

Biceps, Triceps, Abs

Deadlift 11/10/11

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

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

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

Banded Hamstring Curls, Abs, PNF

http://www.youtube.com/watch?v=9-seDrv1eQo

11.10.11--Bench

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

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

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

Shoulders, Triceps, Chest Accessories

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

Bench 11/9/11

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

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

Bent-Over Rows
4x5 at 135 lbs

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

Shrugs
4x5 at 360 lbs

11.9.11-Squat

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

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

Ellyptical (cardio)
16 mins, 200 calories burned.

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

Luke 11-9-11 Bench

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

Bench in KATANA

205 x 1 @ 8- not hard to touch

225 x 1 good

225 x 1 shitty

225 x 1 good

3 board in KATANA

235 x 3 easy

2 board in KATANA

235 x 3 easy

Bench 11/9/11

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

3-Board:
80 x 3 x 4

Bent-over Rows:
115 x 5 x 4

Dumbbell Shoulder Press:
20 x 6 x 4

Lat Pulldowns, Cable Flyes, Shrugs, Abs

Bench Tuesday 1180 -07-11

Bench
1st Attempt
180 x 1 @10-

2nd Attempt
185 x 1 @9+

Rows
Presses
Pulls
Shrugs
Abs

Bodyweight: 163.5 lbs

Bench

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

3board, with pause
315x3x3

Weighted pushups with 1 plate
3x20

CSR-x10,8,8,8

Lat pulls
x12,5,5

Shrugs

Max 11/9 Bench

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

Squat 11/8/11

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

Pause Squat:
115 x 3
120 x 3 x 3

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

Abs

Squat 11/8/11

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

Leg Press
4x5 at 360 lbs

Squat Monday 11-07-11

Squat
1st Attempt
275 x 1 @8

2nd Attempt
305 x 1 @9/+

Band resisted box SS bar squat
Zercher
Abs

Luke 11-8-11 Squat

Suited squat

425 x 1 @ 8-

455 x 1 @ 10

Leg Press

Transversus

11/7/11 Squats

Suited Squats (No wraps):

385 x 5 @ 9

385 x 5 @ 9+

405 x 5 @10-

Green-banded Safety Squat Bar:

Bar weights 80 lbs or so?

170 x 3

220 x 3

260 x 3

260 x 3

Zercher Squats:

185 x 5

225 x 5

245 x 5

255 x 5

Transverse Abs, PNF

Bench Assist. Fri. 11/4.

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

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

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

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

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

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

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

Deadlift Singles. Thur. 11/3.

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

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

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

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

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

11.4.11--Bench

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

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

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

Chest, Shoulders, Triceps

Luke 11-4-11 Bench Assist

Seated Dumbbell Shoulder Press

50's x 5

55's x 5

60's x 5

65's x 8 PR

Bench

145 x 8

155 x 8 x 2

Decline Bench

135 x 8

155 x 8 x 3

Dumbbell Rows

90's x 10 x 3

Cable Rows

180 x 8 x 3

Skull Crushers

80 x 10 x 3

superset with Barbell Curls

80 x 8, 6, 8

Bench assist

Push press
185x5
195x5
205x5
230x5

DB military
60s- 3x10

Skull crushers
3x6

Pull ups
X10,9,9,8

Rows
3x10

Biceps
3x10

Bench Assistance

11/4/11

Shoulder Press

60, 65, 70, 70 x 5

Bench

185 x 8 x 3

Decline Bench

175 x 8 x 2

165 x 7

These sets were moving fast and I didn't have a spot so I took it easy.

Stability Bench

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

Cable Row, Chest-Supported Row, Biceps, Abs

Deadlift

11/3/11

Deadlift

suited

415 x 1 @ 8

445 x 1, 1 @ 9 (ties raw PR)

the last 2-3 inches of the lockout is slow but the pulls haven't been hard so far

Bench Assist. 11/4/11

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

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

Pullups

Dumbbell bench:
22.5 x 10 x 4

Cable Rows:
70 x 10 x 4

Biceps, triceps, abs

Deadlift 11/4/11

Deadlift: W/Super Centurion

405 x 1 @ 8

455 x 1 @ 8+ 50 lb PR in singles

500 x 1 @ 9+ 95 lb PR in singles

Update: After watching the video I see that I hitched the weight up and it wouldn't have passed. I think the strength is there, but I didn't set up properly (you can see that I jerked the weight up at the bottom).

http://www.youtube.com/watch?v=9wtHejZ-xYk&feature=channel_video_title

Deficit Sumo

295 x 5

315 x 5

345 x 5

Kettlebell Pull-throughs:

22 kgs? x 15 x 4

PNF, Bridges

Deadlift 11/3/11

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

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

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

Power Cleans:
75 x 3 x a lot

Banded hyperextensions, abs

Luke 11-3-11 Deadlift

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

Deadlift sumo in super centurion

385 x 1 @ 8-

455 x 1 @ 9-

455 x 1 @ 9

Conventional Block pulls off 2 fat 45's

445 x 5

465 x 3 these feel hard to get started

Deficit sumo

315 x 6

345 x 5

1 set of kettlebell swings...

Meet Attempts

424.2, 457.2, 473.7

198.2 raw, 225.7, 236.7

418.7 or whatever it takes to total 1075, 468.2, 501.5

Deadlift Thursday 11-03-11

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

Deficit Deadlift
225 x 5
245 x 5
225 x 5

Banded Hamstring Curls
Abs

Bodyweight: 162 lbs

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

Bench 11/2/11

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

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

Pendalay Rows
4x5 at 135 lbs

Tricep Isolation
4x5 at 20 lbs

Ringing the bell

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

Leg press


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

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

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

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

Pendlay row
165 x 5 x 4

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

dips and shrugs


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

First Post Of the Year

Squat: Suit + Wraps

405 x 1 @ 8

435 x 1 @ 9 (High)

435 x 1 @ 9+ (Good depth)

Box Squats:

315 x 2

335 x 2

355 x 2

365 x 2

375 x 2

365 x 2

T-abs, PNF

Bench: W/ Shirt

225 x 1 @ 8

235 x 1 @ 9-

245 x 1 @ 9

Band Lightened Bench:

225 x 3

255 x 3

275 x 3

300 x 3 unlocked reps

275 x 3

Pendlay Rows (too much Ingles)

95 x 8

135 x 5

155 x 5

135 x 8

All using a lot of legs.

Tricep extensions, GHR Abs

11.2.11--Squat

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

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

Leg Extensions Machine

Luke 11-1-11 Bench

Bench with the shitty Katana

225 x fail (used belt, went down too slow, hard to touch)

225 x 1 x 3 sets (used no belt, was able to grind out every rep)

Green doubled Band lightened bench from pin 6

225 x 3

255 x 3

275 x 3

300 x 3

315 x 3 @ 10-

Pendlays

Ro uses too much English

triceps biceps shrugs pulls

Bench Tuesday 11-01-11

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

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

Pendlay Rows
Pullups
Dips
Shrugs
Abs

Bench

11/2/11

Bench

In super katana

255 x @ 10-

265 x @ 10

265 x @ 10-

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

Band-Lightened Bench

Greens

225, 275, 300, 315 x 3

Pendlay Rows

135, 155, 165, 165 x 5

Squatoween

10/31/11

Squat

straps up and knees wrapped

385 x 1 @ 10 knee wraps @ C-

405 x fail knee wraps @ C+/B-

405 x 1 @ 10 knee wraps @ B/B+

415 x 1 @ 9 knee wraps @ B+/A-

Bench

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

Pause Bench-
275x3x3

Tri Pushdowns
3x20

Rows
x10,10,8,8,6

Pullupsx10,8,8

Bench 11/1/11

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

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

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

Pullups, dips

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

Abs

Bench Singles. Tues. 11/01.

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

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

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

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

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

BW Dips 4x5

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

Max 11/1 Bench

Bench Press singles (weight@difficulty)

205@7

220@8.5

230@10-

230@10 (changed up my lockout for next 3, thanks to Nick for the tipz)

225@9

230@9+

235@10

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

Paws Bench

185x3

190 2x3

Dat lockout. Skipped Pendlay rows due to personal problems.

Pullups

3x5@25 extra

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

Dips

1x5@45 extra

2x5@55 extra

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

Shrugs

315x8

365x8

365x5 2 sets

Grip was the limiting factor.

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

Squat 11/1/11

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

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

Luke 10-31-11 Halloween Squat

Squat with mexican wrestler mask and super centurion and knee wraps

405 x 1 @ 8

425 x 1 @ 9-

455 x 1 @ 9+/10-

455 x 1 @ 10

Squatoween 10/31/11

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

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

Box Squats:
115 x 3 x 4

Abs

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

Squat

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

squats
225x5
255x5
275x5

these felt good!!!!! im excited.

Leg press
8platex20,20,20

ab wheel

Squat Monday 10-31-11

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

Bandlightened Squat
275 x 5, 5, 5, 5

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

Box Jumps
Abs

Bodyweight: 163.5 lbs

Squat Singles. Mon. 10/31.

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

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

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

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