We've Moved!

For those who are unaware, this blog is being abandoned and is in the process of being moved to the UCLA Powerlifting Website.  It is in the beta stages now, so there is minimal posting, but all of the previous posts from this blog have been imported to the website.  You can find the training blog at

www.uclapowerlifting.com

Luke 9-24, 9-26 Squat and Bench

Squat
365 x 3
395 x 3
415 x 3 @ 9 PR of 10 pounds not all depth

Low Anderson Squats
265 x 3
275 x 3
285 x 3
295 x 3
305 x 3
315 x 3

other stuff

Bench
225 x 3 @ 9
235 x 3 @ 10 PR of 5 pounds
245 x 1 @ 10 ties PR
225 x 3 @ 10-

Band resisted bench

Pull Ups
BW x 30, 15, 15, 10

SS with Standing Press
115 x 5
125 x 5
115 x 5
105 x 5

Shrugs, triceps, chest supported rows,
abs

Ryan Bench 9/26/12

Bench-
265 x1
275 x1
285 x1 (10lb PR)

Band Resisted Pause Bench w/ greens-
185 x3x4

Standing Press-
135 x5x3
145 x5
135 x5

SS Pullups

Triceps, CSRows, Shrugs

Abs

Push

Saturday-

was so tired after the football game

Bench
225x5
245x5
255x5 ties PR

Stability bench-
95 bar weight + 100 lb hanging ( 4 - 25's)
x6,6,6,5

DB military
55's x 8
60s x 8
65s x 8
75s x 6
85s x 3

Front raises
3xfail

side raises
3xfail

flies
3xfail

Ryan Bench Assist 9/22/12

Elbows In Dumbell Bench-
65's x5
70's x5
75's x5
80's x5
90's x5

Stability Bench-
60's x10
60's + 10's x10
60's + 20's x5

Pull Ups SS Dips

Rear Delts SS Rows

Bi's

GPP

Luke 9-21-12 Bench

Bench
210 x 5 @ 9
215 x 5 @ 10- ties PR for 5
215 x 5 @ 10

Standing Press
115 x 5 x 4
125 x 4

Dumbbell Bench
75's x 10 x 3

Shrugs
many

Dumbbells for the arms

Past week

Tuesday -

Deadlifts-
315x3
365x3
add belt
385x3
405x3@9

(heavy)Chest supported row
-5x5

DB Rows
115sx5,5,5

Row machine
3x 1 min sprint

Weighted planks
3xfailS
SS
DB Grip
3xfail

Thursday-
Pause box squats (1" below parallel)
275x3
315x3
add belt
335x3
350x3@9+

Bulgarian split squats w/ 65 lb DB's
5x5

Ab wheel
3xfail

Friday-
Bike 15 miles through a canyon in acton

Weight slowly going up was 208 on thursday cals ~5000 post workout

Luke 9-20-12 Squat

Squat
345 x 5
375 x 5
385 x 5 @ 10 uhg

Anderson Squats low
8 sets up to 305 x 3

Machines

Abs

Ryan Bench 9/19/12

Bench-
235 x3
245 x3
255 x3

Band Resisted Pause Bench w/ greens-
185 x3
195 x3
185 x3x2

Standing Press-
115 x5
135 x5x4

ss Pullups

Upperback rows
Tris
Abs

Luke 9-18-12 Bench Assist

Close Grip Bench
185 x 5
195 x 5
205 x 5 last rep had a spot PR

Incline Bench
165 x 5
175 x 5 @ 9+
180 x 6 last rep with spot PR

Lat Pulldown
180 x 6
220 x 6
250 x 6
280 x 7 PR

Pull ups
BW x 15, 15, 15, 15, 10, 5, 10, 6, 4, 6 for 101 total

Dips
BW x 20, 20, 20, 20, 14, 11, 15

Luke 9-17-12 Deadlift

Deadlift
385 x 5 @ 9
415 x 5 @ 10 PR of 10 pounds, although I've hit 405 x 5 may times and I hit 425 x 4 recently

Zerchers up to 225 x 6
Hip Thrusts up to 365 x 15
Machines
Abs

Luke 9-14-12 Squat, 9-15-12 Bench

Worked out both days with Alex at AHCCC after Big Bear trip

Squat
375 x 1
395 x 1
415 x 1 @ 9
430 x 1 @ 10
440 x 1 @ 10 5 pounds below PR

Dumbbell Lunges
70's x 10
80's x 10
90's x 10

Overhead Squats
45 x 10
65 x 10 kinda hurt shoulder
45 x 10

some machines
ball cable transversus

Bench
205 x 1
225 x 1 @ 9+
230 x 1 @ 10
235 x 1 @ 10
230 x 1 @ 10
230 x 1 @ 10
the bench setup felt really weird at this gym.  I couldn't get my hands right or get my tuck right.  Felt heavier.

Standing Press
95 x 5
115 x 5
125 x 5
130 x 4 PR

Dumbbell Bench
75's x 8
85's x 6
90's x 4 PR

Muscle ups
BW x 5 PR

Shoulders Raises, Incline Curls, Triceps extensions

Ryan Deadlift 9/14/12

Deadlift-
425 x3
455 x3

Hang Cleans-
65 x3
95 x3
105 x3
115 x3x2
95 x3x2 full cleans

Stiff Legged Deadlifts-
245 x8
295 x8

Abs

9/13/2012 PUSH

Savickis press
95×5
135×5
145×5 PR +5lb
155×5 PR +10 lb

2.5 Board press ( paused )
225×5
245×5
255×5
265×5

Stability bench
4×6 to failure

Pushdowns/chest press/shoulder raise super set

Post workout meal
- 1/2 Gallon milk
- 2 Chipotle Steak burritos
- 20 Raw Egg whites
- 1lb Fried Rice
-5 TBSP raw honey

BW 204

Ryan Bench 9/12/11

Bench (was exhausted from squats yesterday)-
245 x4+f
235 x5
225 x5

Band Resisted Pause Bench-
190 x2x4

Overhead Press-
115 x5
135 x5
145 x5
135 x5x2

SS Pullups

Supine Rows
Shrugs
Triceps
Abs

Update

After about 13 months of non heavy lifting i have been doing heavier lifting the past few weeks

my last 3 workouts-

BW@205

Thursday-
Pause box squat
315x5,5,5

GHR
5x5

Leg Press
5x5

Abs

Saturday-

Bench 
255x5

Savickis Press-
135x5,5,5

Incline DB press
90'sx6,6,6,6

DB JM Presses
4x10

Weighted pushups
4x20

Tuesday
Conventional Deadlift
365x5,5,5

DB Rowz
115'sx6,6,6,6

Rear delts
4x8

DB Holds
Rowing Sprints

Ryan Squat 9/11/12

Squat-
335 x5 (Edit: 20 lb pr)
335 x5
335 x4+f
(This was really exhausting for some reason.  My back is still really dead from over-training last deadlifts day with the banded SSB.  Never again.  I can feel how much it limits my lifts)
Edit: Well apparently when I looked at my previous x5 squats, it was actually my x3 squats, bahaha.  My old squat PR x5 was 315 so no wonder this felt exhausting.  It's probably fair to say that most of the reps were high, though.

Band Resisted Squats w/ greens-
185 x2
205 x2
225 x2
245 x2

SSB Anderson Squats-
260 x3x3

Abs

Luke 9-11-12 Bench Assist

Close Grip Bench Press
180 x 5
190 x 5
200 x 5 @ 9 ties PR

Incline Bench
160 x 5
170 x 5
175 x 8 @ 10 PR

Lat Pulldown
180 x 6
220 x 6
250 x 6
270 x 6 PR

One Arm Cable Rows
up to 160 x 6

Front Dumbbell shoulder Raise

Pull ups, Chin Ups, Neutral Grip Ups BW x 10 each

Dips

Luke 9-10-12 Dead Assist

Sumo Rack Pulls

405 x 3

435 x 3

465 x 3

495 x 3 PR

515 x 3 PR

GMOPs

225 x 5

275 x 5

315 x 5

335 x 5

Lunges

135 x 10

185 x 10

205 x 10

Abs

Ryan Bench Assist 9/8/12

Dumbbell Close Bench-
60's x5
75's x5x2
80's x5x3

Stability Bench-
60's w/ Green x10
60's w/ Green + 10's w/ Reds x10x9

Dips/Pullups

Biceps/Rows/Rear Delts

GPP
Jump Rope
Wall Balls
Hang Snatch w/ 10's then 25's

Ryan Dead Assist 9/7/12

Band-Assisted Deadlifts w/ Greens-
335 x5
425 x2
515 x2
605 x1+f
605 x1+f
565 x2
585 x2x2

Lunges-
135 x10
155 x10x2

GMOPs-
225 x5
275 x8
315 x8

Abs

Luke 9-6-12 Bench

Bench

215 x 3 @ 9-

225 x 3 @ 10 5 pounds below PR

215 x 3 @ 9+

220 x 3 @ 10-

220 x 3 @ 9

Seated Press

110 x 5

120 x 5

130 x 5

Dumbbell Bench

70's x 8 palms in

80's x 8 PR palms in

85's x 8 PR

Dumbbell Row

120 x 10 x 3 per arm

Shoulder raises, curls, triceps extensions, abs

Ryan Bench 8/5/12

Bench-
245 x1
255 x1
265 x1
275 x1 (old PR)
285 x0.5 (I locked my left arm out but wasn't able to lock my right arm out :(

Band-Resisted Pause Bench 2 count-
185 x3
195 x3x3

Overhead Press SS Pull Ups-
115 x5
135 x5x2
145 x5
135 x5x2

Chest Supported Row-
3 plates x8x3
3 plates +10 x8

SS

Tricep Pull Downs-
Stack x12 x4

SS Shrugs x4

Luke 9-5-12 Squat

Squat
325 x 3
355 x 3 @ 9
385 x 3 @ 10-
405 x 3 @ 10+ ties PR
Felt really shitty today, like sick to my stomach, also haven't squatted in over 2 weeks

Box Squats
315 x 2
325 x 2
335 x 2
was going for speed, but was completely spent from the last set of squats

Overhead Squats
Other Stuff

Luke 9-3-12 Bench Assist

Went to Vegas this weekend, missed dead assist.  Back hurt, possibly from my bed, so I'll squat in a couple days.

Close Grip Bench

175 x 5

185 x 5

195 x 5 @ 9

Incline Bench

155 x 5

165 x 5

170 x 8 @ 10 PR

Lat Pulldown

220 x 6

240 x 6

260 x 6

Triceps

Front Dumbbell Raises

Shrugs

Curls

Ryan Squat 9/3/12

Squat-
345 x1
355 x1
365 x1
375 x1 (old PR)
385 x1 @10+++, deep squat, literally the longest grind of my Powerlifting career.  10lb PR.

Band-Resisted Squats w/ Greens-
225 x2x5

SSB Anderson Squats-
260 x3x3

Abs

Ryan Bench Assist 9/1/2

Close Dumbell Bench-
65's x5
75's x5x4

Stability Bench-
30'2 and 20's x10
60's x7
60's x10

Pull Ups
Dips

Biceps
Lateral Raises
Rows

Ryan Deadlift 8/31/12

Deadlift-
385 x5
405 x5
425 x5

SSB-Band Resisted Low Box Squats-
135 x2
175 x2x2
155 x2x2

Stiff legs-
135 x5
185 x5
275 x5

Abs

Ryan Bench 8/29/12

Bench-
215 x3
225 x3
235 x3
245 x3x2

Band-Resisted Pause Bench w/ Greens-
155 x3
175 x3
195 x3x2

Standing Overhead Press-
125 x5
125 x5
130 x5x2
125 x5

SS
Pullups

Chest supporte rows
tricep push downs
shrugs w/ 10 plates

Abs

Luke 8-29-12 Return to lifting

Bench Press Nationals was this past weekend in Palm Springs.  It was the most fun I've ever had at a meet.  Highlights include Dr. Anton Reel, who benched 77 pounds at an age of 94.  A guy in a wheelchair bombed out.  Some guys from Sammy Graham's gym benched 473 at 220 and 551 at SHW, both RAW.  680ish was the heaviest bench.  Mike Zawilinski attempted something around there as well and dumped it into face, but us spotters caught it right away.  On top of all the set up and spotting and loading and break down, I also got a little workout in.

Close Grip Bench Press
175 x 3
185 x 3
195 x 3

Bent Over Rows
135 x 8
185 x 8
225 x 8

Today I joined 24 hour fitness in Pasadena.  I'm feeling a little worn out still from the weekend and I lost a few pounds.

Bench
205 x 5 x 5 @ 8+ to 10-

Seated Press
105 x 5
115 x 5
125 x 5
135 x 4+spot

Dumbbell Bench
65's x 8
75's x 8, 6

One Arm Dumbbell Rows
120's x 10 x 3

Lateral Dumbbell Raises
20's x 10 x 3

Superset with Curls
35's x 10 x 3

and also Dumbbell Triceps Extension
25's x 10 x 2
30's x 10

Abs

Ryan Squat 8/27/12

Squat-
305 x3
315 x3
325 x3
335 x3
345 x3 (10lb pr, all below depth, checked by Dave)

Band-Resisted Squats-
225 x2
245 x2
255 x2
265 x2
265 x2
245 x2

SSB Anderson Squats-
260 x3x3

Overhead Squats
Abs

Ryan Bench Assist 8/25/12

Palms In Close Dumbell Bench-
60's x8x5

Stability Bench-
40lb dumbells x10
50 x10
60 x10

Pull Ups
SS
Dips

Biceps
Rows
Lateral Raises

GPP

Ryan Deadlift Assistance 8/24/12

Band-Assisted Deadlifts-
470 x2
520 x2 x2
540 x1+f
520 x2x2

Lunges-
135 x10
145 x10
155 10x2

GMOPs-
225 x8 (loooowww)
275 x8 (looowwwww)
275 x8x2 one higher pin

Abs

Luke 8-22-12 Bench: Final Day with UCLA Powerlifting

i love you guys

will edit this later

Bench
225 x 1
235 x 1
245 x 1 @ 10 PR of 5 pounds
185 x 5
205 x 5

Band Resisted Pause Bench
145 x 3
155 x 3
175 x 3 x 2

Standing Press
95 x 5
115x 5
125 x 5
115 x 5

Pull Ups
BW x 15 x 3
BW x 10

Chest Supported Rows

Triceps Pushdowns

Shrugs
315 x 20
405 x 16
405 x 7 + hurt back - done lifting forever

Weigh In: 170 lbs

Progression
Pre Powerlifting: 205, 200, 220 - 625
After almost 3 years: 445, 245, 485 - 1175

Ryan Bench 8/22/12

Bench-
185 x5
195 x5
205 x5
215 x5
225 x5

Band Resisted 2 Count Pause Bench (BR2CPB)-
165 x3
175 x3x3
185 x3

Standing Press-
135 x5
115 x5x2
135 x5x2

Shrugs
4plates x1 set
5 plates x2 sets

Chest Supported Rows
2plates +25 x8
3plates x8x2

Tricep Extensions x3 sets

Luke 8-20-12 Squat

Squat
315 x 5 @ 7
335 x 5 @ 7
355 x 5 @ 8
375 x 5 @ 9
395 x 5 @ 10- PR of 20 pounds

Band Resisted Squat
265 x 5 purple
265 x 5 green
275 x 5
285 x 5
275 x 5

Anderson SSB squat
263 x 2
283 x 2
213 x 3 extremely low

Abs

Ryan Squat 8/20/12

Squat-
275 x5
285 x5
295 x5
305 x5
315 x5

Band Resisted Squats-
245 x2
255 x2
265 x2x3

SSB Anderson Squats @12pin-
260 x3x3

Abs

Ryan Bench Assist 8/18/12

Close Grip Bench-
185 x5
195 x5
205 x5x3

Incline-
175 x5
165 x5
155 x5x2

SS

Cable rows

Cable Flys

GPP

Luke 8-17-12 Deadlift

Deadlift
385 x 1
425 x 1 @ 8
455 x 1 @ 9
485 x 1 @ 10 PR.   previous best was 470 raw sumo, 475 raw conventional, and 480 equipped sumo

Stiffies
225 x 6
275 x 6
315 x 6

Ryan Deadlift 8/17/12

Deadlift (first singles since hiatus)-
485 x1
505 x1 @10+

Stiff Legged Deadlifts-
135 x5
225 x5
275 x5
315 x5

Lunges-
95 x5
135 x5
155 x5

Abs

Ryan Bench 8/15/11

Bench-
235 x1
245 x1
255 x1 @9+

2 Board Press-
255 x3
265 x2.9
245 (quick) x3x2

Seated Military Press-
115 x5
135 x5
140 x5x2

SS

Pull ups.  Because of my height, body weight and arm span, pull ups have always been difficult for me.  About 12 weeks ago I decided to consistently do the assisted pull up machine and started on "14" to do 4 sets of 10 reps with proper pull ups (chin above hands).  Now, I can do the same set on the "4" which I feel is a pretty cool accomplishment.  I hope to continue building my pull up strength.

Triceps
Rows
Lateral Raises
Abs

Luke 8-13-12 Squat

I went by myself and only did squats because I had to get home.

Squat
325 x 1
375 x 1
405 x 1 @ 8+
435 x1 @ 9+ PR of 10 pounds
445 x 1 @ 10+ PR of 20 pounds.  This rep was definitely depth; I could tell because I was facing the mirror.  Form was good, knees stayed out, but rep was very slow.

Foam Roller Transversus

Ryan Squat 8/13/11

Squat-
345 x1
355 x1
365 x1

SSB Low Box Squats-
265 x5
275 x5
295 x2/f

SSB Low Box Squats Band Resisted-
265 xwhoops, way too heavy
205 x2
215 x2x4

Abs
Overhead squats

Hi Luke and Ryan and Misael!

I did a deadlift only meet in Norwalk today.  Didn't go as well as I'd liked, it was outdoors and around 100 degrees outside which sucked.

540 -good
600 -nope
600 -nope

Luke 8-10-12 Dead Assist

Good Mornings
up to 355 x 5

Anderson SSB squats (low)
up to 300 x 3

Leg Press
up to 6 plates x 10

Overhead Squats

Abs

Bench Assist 8/11/12

Close Grip Bench-
185 x3
205 x3
215 x3
225 x2

Incline-
135 x5
175 x5x3

Shrugs
Cable flys
rows
biceps
front raises

Ryan DL Assist 8/10/12

GMs-
315 x5
365 x5
375 x5
385 x5
405 x5

Anderson SSB Squats-
220 x3
260 x3
280 x3
300 x3

Leg press
overhead squats
abs

Luke 8-8-12 Bench

Bench
210 x 3 @ 9+
220 x 3 @ 10-
230 x 3 @ 10+ PR of 5 pounds
elbow was hurting badly so I skipped board work

Seated Press
95 x 5
115 x 5
125 x 5
135 x 5

Close Grip Pulldown
200 x 8
220 x 8
240 x 7
250 x 8

Dumbbell Side Raises, Bent Over Rows, Triceps Extensions

Ryan Bench 8/8/12

Bench-
215 x3
225 x3
235 x3

2 Board Press-
245 x3
245 x2.9 +0.1f

Seated Military Press-
115 x5
135 x5x3
125 x5

Pull Ups
Bent over rows
lateral raises
triceps
abs

Luke 8-6-12 Squat

Squat
365 x 3 @ 8
385 x 3 @ 9-
405 x 3 @ 9+ PR of 5 pounds

SSB low box squat
263 x 5
273 x 5
283 x 5 PR

Band Resisted SSB Low Box Squat
203 x 2
213 x 2
223 x 2
233 x 2
243 x 2

Overhead Squat
45 X 10 X 3

Abs

Ryan Squat 8/6/12

Squat-
305 x3
315 x3
325 x3

SSB Low Box Squat-
225 x5x3

SSB Band Resisted Low Box Squat-
165 x2
175 x2
185 x2x3

Overhead Squats-
bar x8x3

Abs

Ryan Bench Assist 8/4/12

Close grip bench (one finger out from smooth grip)-
175 x5
185 x5
195 x5
205 x5
185 x5

Incline-
135 x5
155 x5
165 x5
175 x5

Shrugs
Cable Flys
Seated Rows
Biceps
Front Raises

Luke 8-4-12 Bench Assist

Close Grip Bench (index finger 1" from smooth part of bar)
165 x 5
175 x 5
185 x 5
195 x 5 @ 10-
200 x 5 @ 10 PR

Incline Bench
155 x 5
165 x 5
175 x 5 @ 10-
180 x 4 with spot


Rows, Flyes


Front Dumbbell Raises, Incline Curls

Luke 8-1-12 Bench

Bench
200 x 5 @ 8
210 x 5 @ 9+
220 x 4 + fail PR almost had 5th rep

3 Board
245 x 3
255 x 3

2 Board
235 x 3 x 2

Seated Press
115 x 5
125 x 5
135 x 5
125 x 5

Close Grip Pulldown
210 x 5
230 x 5
250 x 5 x 2


Lateral Dumbbell Raise
Chest Supported Row
Triceps Extensions
Abs

Ryan Bench 8/1/12

Bench-
185 x5
205 x5
215 x5

2 Board Press-
235 x3
245 x3
235 x3x2

Seated Overhead Press-
115 x5
125 x5
135 x5
125 x5

Pull ups
Chest supported rows
lateral raises
triceps
abs

Ryan Squat 7/30/12

Squat-
265 x5
275 x5
285 x5 @9-

SSB box squats-
185 x5
205 x5
225 x5

SSB band resisted-
135 x2
185 x2
185 x2
165 x2x4

Abs

Luke 7-30-12 Squat

Got a tetanus shot today which made my arm sore and made me really tired.

Squat
325 x 5 @ 8
355 x 5 @ 9
375 x 4+fail I went really deep on the last rep I could have grinded it out if I had energy.  I was out of my groove as well

SSB low box squat
plate quarter x 5
plate quarter 10 x 5
2 plates x 5

Band Resisted SSB low box squat

started at plate, went up to plate quarter 10 x 2, 8 sets total

Abs

Luke 7-28-12 Bench Assist

Clothes Grip Bench (pinkys a finger in from rings)
175 x 5 x 2
185 x 5
195 x 5 x 2 @ 10- PR
155 x 5 closer grip

Incline Bench
155 x 5
165 x 5 @ 9
175 x 5 @ 10 PR
165 x 5 @ 9-


Biceps, Rows, Flyes, Front dumbbell raises, Abs

Luke 7-27-12 Deadlift

Deadlift inside rack
385 x 3 @ 8
415 x 3 @ 9+
445 x 3 @ 10 PR of 10 pounds

Band Lightened Deadlift
515 x 3
535 x 3 x 3


Lunges


Hamstring Curls


Abs


Calves

Luke 7-25-12 Bench

The streak of PR's ended this week :(  I think I got a little weaker, maybe from Vegas last weekend.  I hit 225 x 3 x 3 last week and 245 x 1 should have been a sure thing.

Bench
225 x 1 @ 8
245 x fail, kinda close
235 x 1 @ 10
230 x 1 @ 10
225 x 1 @ 9-

2 Board
225 x 3

3 Board
245 x 3
255 x 3

4.5 Board
275 x 5
295 x 8

Seated Press up to 135 x 5 superset with close grip pulldown up to stack x 5

triceps and shoulders

USPA Nationals Write Up (6-29-12)

Hi everyone, I never posted a write-up for my performance at USPA Nationals.  I cut about 8-10 lbs to make 198s and had some issues with hydrating after weighing in and during the meet.  Because of this I started cramping really badly going into deadlifts, during deadlifts, and after the meet.  Squats went well, the rest of the meet not so much.

Squat
507 - good lift
523 - no lift (failed midway up)
523 - good lift

Bench
325 - good lift
341 - no lift
341 - no lift (failed at the very top)

Dead
529 - good lift
551 - no lift (failed just shy of lockout)
551 - no lift (same)

Total:  1377 (5lb PR)

I'll be doing a deadlift only meet in Norwalk in a couple of weeks on August 11th.  Hoping to actually get a decent deadlift in to kind of redeem myself from nationals.

Ryan Bench 7/25/12

Bench
185 x3
195 x3
205 x3
215 x3
225 x3

Board Press-
225 x3
225 x3
235 x3
245 x3

Overheard press
115 x5
135 x5
125 x5

Pull ups
overheard tricep extensions
lateral raises
rows
abs

Luke 7-23-12 Squat

Squat
365 x 1 @ 8-
385 x 1 @ 8+
405 x 1 @ 10 felt hard, slow
415 x 1 @ 10
425 x 1 @ 10 at parallel, ties PR

SSB low box squat
2 plates x 5 x 3

Band Resisted SSB low box squat

1 plate x 2

1 plate 5 x 2

stopped early because everything hurt

machines

Ryan Squat 7/23/12

Squat-
305 x1
315 x1
325 x1
335 x1
345 x1

SSB Low Box
225 x5 x3

SSB Band Resisted Low Box
135 x2
175 x2
155 x2 x5
135 x2x1

Abs

Luke 7-19-12 Deadlift

Deadlift
385 x 5
425 x 4 PR lost grip on 4th

Cleans

Hypers

Rock Wall

Luke 7-18-12 Bench

Bench
205 x 3 @ 8
225 x 3 @ 10- PR of 5 pounds
225 x 3 @ 10-
225 x 3 @ 10
215 x 3 @ 10

2 Board
235 x 3
225 x 3 x 3

Seated Shoulder Press
up to 125 x 5

Close Grip Lat Pulldown
up to 250 x 6

Bent Over Rows, Shoulders, Triceps superset

Abs

Luke 7-16-12 Squat

Squat
315 x 3
335 x 3
355 x 3
375 x 3
395 x 3 @ 10 5 pounds off PR
some left hip pain which isn't bad now

Low SSB box squat
up to 2 plates  5

Band Resisted SSB low box squat
8 sets up to plate + 10 x 2

USPA Fit Expo San Jose Weight Class - 198 BW - 198 Hey everyone, I hope you guys have been training hard over the summer. Yesterday I did my first multi-ply meet but I wore my regular single ply gear. The only difference was that I didn't have to walk out my squat. I was originally gonna handle for people but we had a few of our lifters get injured (I found out I was doing this meet 3 weeks ago). Pretty pissed about my deadlift but whatever. I rushed my position on my second attempt and couldn't lock it out. Here are my best lifts Best Squat - 639 Gym/Meet PR Best Bench - 402 Meet PR, missed 424 :( Best Deadlift - 562 Meet PR, missed 606 twice :( TOTAL: 1603 PR

Luke 7-11-12 Bench

Bench
205 x 5 @ 8+
215 x 5 @ 10 PR of 5 pounds
205 x 5 @ 9+
205 x 5 @ 10-
205 x 5 @ 10-

2 Board Press
225 x 3 x 3
230 x 3

Seated Shoulder Press
up to 115 x 5 @ 8-

ss with Close Grip Lat Pulldown
200 x 5
230 x 5
250 x 5 x 2

Bent Over Rows 
up to 265 x 6

ss with dumbbell lateral raises and triceps extensions

abs

Luke 7-9-12 Squat

First full Squat workout since nationals

Squat
225 x 5
265 x 5
305 x 5 @ 8-
345 x 5 @ 8+
365 x 5 @ 10- 10 pounds off pr

SSB low box squat
plate x 5
plate quarter x 5
plate quarter ten x 5

band resisted SSB low box squat
8 x 2 at around plates

Luke 7-6-12 Deadlift

Deadlift
405 x 1 @ 8
435 x 1 @ 10-
465 x 1 @ 10

Band Resisted Speed Pulls
purples + 225 x 3 x 8

Banded Hypers
4 sets

Cable Ball Transversus
4 sets

Luke 7-5-12 Bench

Bench
220 x 1 @ 8+
240 x 1 @ 10 PR
245 x fail very close

Pause Bench
195 x 3
205 x 2 + fail

One arm cable rows
Skull crushers
Hammer curls
Shrugs


Weigh In: 166.7 lbs

Ryan Dead Assist 6/29/12

Week 5 back at practice:

Good Mornings-
345 x5
375 x5
385 x5
395 x5
405 x5

Speed pulls with bands
speed pulls w/o bands
Glute kickback cybex machine
Hamstring curls
abs

Luke 6-29-12 Dead Assist

Low Box Squats (lowest box, no mat)
225 x 5
245 x 5
265 x 5
285 x 5
305 x 5 @ 9
slight pain in hip, but no pain after

Speed Pulls
this was just a mess

Cybex Eagle glute machine


hamstring curls


hanging swinging abs

Luke 6-27-12 Bench

last sunday I did bench assist

Seated military press (stopping at chin/neck level)
115 x 5
125 x 5
135 x 5
145 x 3

Incline Dumbbell Press
70's x 8 x 3

t bar rows, biceps, other stuff

wednesday

Bench
200 x 3 @ 8-
210 x 3 @ 8+
220 x 3 @ 10- PR of 5 pounds

Pause Bench
190 x 3
200 x 3
200 x 3

close grip cable press and low underhand row machine superset

shrugs, wide grip pull up, curls superset

ab wheel

Ji 6/20/12

Hella big gym at pro sports club. takes 5 minutes just to talk to weight room. Squated for first time since hurting myself way back in week 3 (?) of spring quarter. barx8 95x5 135x5 185x5 feeling good here. 225x5 easy. 245x5 SI joint area/hip hurt a little after. stretched it out. cracked back. should be fine for now. seated rows 130x8x4 rotator cuff stuff that dave said to do. 2x20 each arm

Luke 6-20-12 post grad solstice bench

Bench with secret hidden donuts
45 x 10
100 x 6
150 x 4
190 x 5 @ 8
200 x 5 @ 9
210 x 5 @ 10 PR of 5 pounds

Pause Bench 3 seconds
190 x 3 x 2
200 x 2 + spot

Skull Crushers
80 x 10
100 x 10 x 2


Close Grip Cable Press


Low Rows Machine


Wide Grip Pull Ups


Shrugs


Curls

Luke 6-13-12 Bench

Bench (adding donuts to every set for muscle confusion)
50 x 10
100 x 6
150 x 4
190 x 1
220 x 1 @ 8+
235 x 1 @ 10 PR of 5 pounds. used 2 donuts per side
240 x fail very very close
230 x 1 @ 10-
230 x 1 @ 10-

3 second Pause Bench
190 x 3 @ 10-
190 x 3 @ 10-
200 x 3 @ 10-

Pull Ups
BW x 5
BW + 45 x 5
BW + 70 x 5
BW + 75 x 5

superset with Dips
same weights above x 6 per set

Shrugs
405 x 12 x 3

Supine Rows
BW x 6 x 3

Rotator Cuff prehab stuff

Luke 6-9-12 Bench Assist

Standing Press
115 x 3
125 x 3
135 x 2
125 x 2 x 2

neutral grip dumbbell bench
65's x 8 x 2
70's x 8 x 2

Lat pulldown
180 x 8
200 x 8
230 x 8
260 x 5 PR

other stuff mainly biceps and shoulders and abs and triceps

Ro 6/10/12 Bench Assistance

Standing Press:
95 x 5
105 x 5
115 x 5
120 x 5
115 x 5
Neutral Grip Bench:
60s x 8 x 2
65s x 8 x 2
Chest-supported rows:
90 x 8
100 x 8
100 x 8
110 x 8
Lateral Raises:
12.5 x 10 x 4
Lat Pull-downs:
160 x 8 x 2
170 x 8 x 2
Biceps:
50 lb curl bar x 15, 18 , 21

Ro 6/8/12 Deadlift

Deadlift:
405 x 5 @ 9+
Rack Pulls:
365 x 5
405 x 5
435 x 5
455 x 5
GHRs:
45 x 15 x 3
Dave's P90X Ab Exercise:
4 x 10

Luke 6-8-12 Deadlift

Deadlift
365 x 5 @ 8
405 x 5 @ 8+ had to reset because plates fell off

Stiff Leg Deadlift
265 x 8
285 x 8 x 2

Hypers

Ro 6/6/12 Bench

Bench
175 x 3 x 2
185 x 2 (Racked after 2nd grinder rep)
175 x 3 x 2
Pause Bench:
155 x 3 x 2
165 x 3
One-armed Rows:
130 x 8
140 x 8
120 x 6
130 x 6
Lateral Raise Machine:
80 x 5 x 3
Tricep-Pressdown:
130 x 12
140 x 15
140 x 10
Lat Pull-downs:
160 x 8 x 4
100 x 15 x 3
GHR Abs:
8 x 3

Luke 6-6-12 Bench

Bench
205 x 3 @ 9+
210 x 3 @ 10-
210 x 3 @ 10-
210 x 3 @ 10-
215 x 3 @ 10 ties PR

3 second Pause Bench
185 x 3 x 2
195 x 3 PR

Rows and Biceps and Triceps and stuff

Luke 6-4-12

Last friday
sumo deficit deadlift
295 x 5
335 x 5
345 x 5 these suck

stiff legs
245 x 8 x 3 these hurt my shoulder sometimes

other stuff

last saturday
Standing Press
105 x 5
115 x 5 x 4

other stuff

monday
lunges
165 x 10
185 x 10
205 x 10
135 x 20

machines

Vit - Update

Hey everyone, I'm 3.5 weeks out from USPA Nationals and will be doing my last few heavy workouts over the next couple of weeks.  I have a squat video from last Saturday (a little high) and a deadlift video from yesterday.  Didn't take any bench videos on Monday but progress is slow as usual (hit 335, which is 5lbs over my meet PR).  My training weight is around 210lbs so we will see how my lifts are affected with the cut to 198s.

Squats:
325 x 3
345 x 3
355 x 3
365 x 3
375 x 3
These were definitely high. I'm having trouble out of the hole which is why I decided on...
Pause Squats:
275 x 3 x 2
285 x 3
Lunges:
95 x 10
115 x 10 x 2
Calves: 
400 x 100 x 3
Leg Extension:
170 x 10, 130 x 10, 90 x 10 x 3
Ab Wheel:
4 x 10

Ro 6/3/12 Bench Assistance

Standing Press:

95 x 5

105 x 5

115 x 5 x 3 @ 9+

Neutral-grip DB Bench:

50s x 8

55s x 8

60s x 8

65s x 8

Chest-Supported Rows:

90 x 8

100 x 8

110 x 8

110 x8

Lateral Raises:

12 x 10 x 4

Close-grip Pull-downs:

160 x 8 x 4

One-armed Tricep Extension:

25 x 10 x 3

21s:

50 x 19

40 x 21

40 x 21

Ro 6/1/12 Deadlift Assistance

Deficit Sumo Deadlifts:

305 x 5

335 x 5 

345 x 5

Stiff-legged Deadlifts:

275 x 5 

295 x 5 

305 x 5

315 x 5

Shrug Machine:

4 plates x 30

5 plates x 15 

5 plates + 25 x 15

6 plates x 15

Box Jumps

Leg-Curls:

90 x 10, 70 x 10, 50 x 10, 30 x 10

100 x 10, 80 x 10, 60 x 10, 40 x 10 

Did two sets of these

Transverses Abs:

3 sets

Ro 5/30/12 Bench

Bench:
155 x 5
165 x 5
175 x 5
175 x 5
180 x 5
Band-resisted Bench W/ 3 sets of bands:
95 x 3 x 9
One-armed Cable Rows W/ Mucho Ingles:
130 x 5 x 2 per arm
140 x 5 x 2 per arm
Cable Tricep Extension:
70 x 30
120 x 8
130 x 11
Dumbbell Tricep Extension
25 x 8 x 3 per arm
Lat-Pull Downs:
160 x 8 x 4
Close-grip on the Fly Machine:
60 x 10
70 x 10 x 2
P90X Ab thing that Dave showed me:
3 sets of 8

Luke 5-30-12 Bench

Bench
205 x 5 @ 10 ties PR
195 x 5 @ 9
200 x 5 @ 10-
200 x 5 @ 10-
205 x 4+fail

Band Resisted Bench
9 sets, many bands, several at 125 x 3

One Arm Cable Rows
up to 160 x 5 per arm

Triceps


Pull Ups


Close Grip Cable Press

Rolando 5/28/12 Squats

Squat:
315 x 5
325 x 5
335 x 5
345 x 5
315 x 5
Lunges:
95 x 5 x 2
115 x 5
Cleans:
135 x 3 x 3

Calves:
400lb x 100 x 3
Ham String Curls, Leg Extensions.

Overall a pretty rushed workout on Memorial Day.

Luke 5-25-12 Bench Assist

Weighted Chin Ups in the squat rack
BW x 5
BW + 45 x 5
BW + 90 x 5
BW + 115 x 2.5
BW + 90 x 5

Press
115 x 5
125 x 5 @ 10 PR?
135 x 1 @ 10 maybe I could get more fresh, but it feels like a grinder the whole way

Decline Bench Sit Ups

and then later we had a max reps competition at Justin's night club (garage)

Bench
135 x 10
135 x 28+fail PR

Luke 5-22-12 Bench

Although this is a rest week I still need to bench to keep my progress up

Bench

185 x 5

200 x 8 @ 10 PR

185 x 10 @ 10 ties PR

Close Grip Incline Bench

135 x 3

155 x 3

175 x 3 @ 9

Pendlays

135 x 6

185 x 6

165 x 6

Ab Wheel

Luke 5-18, 5-19 Dead, Bench Assist

Deadlift
435 x 1 @ 10
485 x fail couldn't get off ground

Stiffies
up to 300 x 8 kinda hurt right shoulder from this, but it's better now

other stuff

Weighted Pull Ups
BW x 5
BW + 45 x 5
BW + 70 x 5
BW + 90 x 4
BW + 70 x 5

Bench
145 x 10
155 x 10
165 x 12

more other stuff

Luke 5-16-12 Bench

Bench
205 x 1
220 x 1
230 x 1 @ 10 PR of 5 pounds

Incline Bench
155 x 5
165 x 5 seat slipped and made this really hard
165 x 5 x 2?

One Arm Cable Rows
100 x 5
130 x 5
150 x 5
170 x 5 per arm PR

Triceps Wounding
155, 165, 175 PR

Lat Pulldowns
up to 230 x 6

21's at 60 pounds

ab wheel

Bench 1 Cycle 2

5/17/12
Bench
225, 245, 265
285 x 1 (10 lb PR)
300 x fail, failed about 2 inches off the chest

Med. Grip Incline Bench
145 x 5, 5, 5

One-Arm Cable Row
110, 110, 120 x 5

Tricep Wounding
165, 175, 185

Lat Pulldown
160, 170, 170 x 8

Ab Wheel

Possibly the slowest squat I've ever done

Squat:
 515x1
 545x1
 565x1 (+5 PR)
 

 So slow I could call Grandma during it. Not really feeling explosive or rested, but decided to go for a PR anyway. Definitely an @10+ lift.

Luke 5-14-12 Squat

Lunges
185 x 10
205 x 10 x 2

Squat
225 x 6 x 2

Quads Death
started at full stack, 25 reps on squat
started at 250, 22 reps on squat

Leg Curls and Calves and Abs

Squat 1 Cycle 2

5/14/12
Squat
315 x 1 @ 9+
345 x 1 @ 10
365 x 1 @ 10+ (10 lb PR)


Lunges
135, 145, 155, 155 x 5

Anderson Squats
225, 235, 245 x 3

Abs

Luke 5-12-12 Bench Assist

Weighted Supine Rows with hold at top
BW + 45 x 5
BW + 70 x 5
BW + 90 x 5
BW + 105 x 5

Bench
145 x 10
155 x 10
165 x 10

Neutral Grip Dumbbell Bench
60's x 6
65's x 6
70's x 6

Triceps, hammer curls, dips, pull ups abs

Max 5/12 Bench Assist

Press

135x3

140x3

145x3

150x3 2 sets

Didn't think I was gonna hit the 150 so I only made small jumps, then I hit it anyway.

Reverse-Grip Bench

165x5

155x5

160x5 3 sets

Weird exercise...

Cable Rows

180x5 4 sets

190x5

21's

50lb x21, 19, 21

Yep.

Overhead Squat

95 4x5

Luke 5-11-12 Deadlift

Good Mornings instead of box squats
up to 315 x 8

Deadlift
315 x 5 x 3

Power Cleans
135 x 3
155 x 3
175 x 3
185 x 3

GHR's and GHR abs

Deadlift Assistance

5/11/12
Band-Resisted Box Squats (reds)
165 x 2 x 2
185 x 2 x 4
225 x 2 x 2

Deadlifts
275 x 5 x 3

Power Cleans
135, 145, 155 x 3
165, 175, 165, 175 x 1

GHRs and Abs

Bench 3 Cycle 2

5/9/12
Bench
235 x 3
245 x 3
255 x 3 (10 lb PR)

Medium Grip Incline Bench
135, 145, 155, 165 x 5

One-Arm Cable Row
110 x 5 x 2
120 x 5 x 2

Tricep Wounding
155, 165, 165

Lat Pulldown
160 x 8 x 3

Ab Wheel

Luke 5-9-12 Bench

Bench
195 x 3
205 x 3 @ 10-
210 x 3 @ 9+

Close Grip Incline Press
145 x 5
155 x 5
165 x 5
170 x 5 @ 10+

One Arm Cable Row
100 x 5 per arm
130 x 5 per
150 x 5 per
170 x 5 per PR

Triceps Wounding
155 x 2 board, 3 board 4 board
165 x same
165 x 2 + 3 + 15 or so reps on 4 board

Wide ish Grip Lat Pulldown
200 x 6
220 x 6
250 (stack) x 6

abs floor sweeper

Max 5/9 Bench

Bench

210x3

220x3

230x3 PR

Incline Bench

170x5

175x5 2 sets

180x5

185x3

The last one was for the ego.

Dips

45x5

60x5

65x5

70x5,4,4

Better than last time?

Pull-Ups

25x5

35 4x5

The bicep crunch at the top is killing me, I need to do more 21s

Overhead Squat

95 3x5

Hip's been giving me trouble lately, but it's still moving so it hasn't rotated. I'll do ez stuff like this until it's better.

Squat 3 Cycle 2

5/7/12
Squat
275, 285, 295 x 3
then kevin did 300 so I did 305 x 3 (10lbs less than PR)

Lunges
135 x 5 x 4

Anderson Squat
225 x 3 x 2 These were much harder than last week and I definitely hit my fatigue stop after this set
185 x 3 This set wasn't great

Arnold Superset (Leg Extension + Squat)
135 x 26

Calves, Transverse Abs, Hamstring Curls

Luke 5-7-12 Squat

Lunges
135 x 10
185 x 10
195 x 10 high bar
190 x 10 high bar
185 x 10 high bar

Ken Anderson Squats off pin 11, 1 lower than last week
315 x 5
365 x 5
405 x 5

Quadriceps Death
Calves
Transversus

Luke 5-4 and 5-5-12 Dead and Bench Asst

Deadlift
385 x 3 @ 8
415 x 3 @ 9+
435 x 3 @ 9+

Stiff Legs
up to 275 x 8

Glute Thrusts, other stuff, machine shrugs up to 5 plates per side no wraps x 6

Weighted Supine Rows with feet on bench
10 x 5 x 2
25 x 5 x 2

Bench
135 x 10
145 x 10
155 x 10
165 x 10 @ 9

Neutral Grip Bench
55's x 6 x 3

Dumbbell Triceps Extensions
27.5 x 10 x 3 per arm

Hammer Curls
50's x 8 per arm x 3

Max 5/2 Bench and 5/5 Bench Assist

5/2

Bench

205x5

215x5 5lb PR

220x3

Failed the 4th about 2-3cm away from lockout due to degradation of form, forgetting to extend my arms, and generally being a little bitch.

Incline

165 2x5

170 2x5

Pull-ups and Dips

Weight on dips was below what I did last week, varied the weight a lot. I think my shoulders were tired from all the benching, or just from being a little bitch. Pullups I got +37.5lb for a gross 4x5

5/5

Standing Press

135x5

140 3x5

^suck it, Tim.

Herp derp front lever rows and 21's finished off the workout, as I am at home and the only cable I have access to is Nathan Summers.

Luke 4-30, 5-2-12 Squat and Bench

did lunges because squatting hurts my hip

up to 195 x 10

High Anderson Squats

up to 405 x 5

Bench

195 x 5 x 2 hard

185 x 5

Close Grip Incline Bench

up to 165 x 5

One Arm Cable Rows

up to 160 x 6 per arm

Wide Grip Lat Pulldown

up to 220 x 6 

Relearning the Bench Shirt

Here's some vids from my first shirted day since my last meet. It has never been so hard to touch my chest with this damned shirt. One of the most frustrating days at Diablo by far. You'll see on the failed 385 that I struggled going down and tried to force the last inch. Then I was able to double it. On the 405 I was so focused on touching that I did a touch and go. I'm going in the shirt one more time to hit my opener a couple of times for clean singles. 385 x f 385 x 2 405 x 1

Max 4/28 Bench Assist

Press

135x1

145x1

150x1

155x1

160x1 <-PR

Close Grip Lat Pulldown

200x5

210 3x5

Tried the stack, but couldn't get the handle past the top of my head. Last time I couldn't even move it though, so that's progress, right?

Squats

225 4x5

Easy. I might start coming to squat day again before the end of the quarter if I don't get reinjured.

Luke 4-27-12 Deadlift

Deadlift
225 x 5
275 x 8
315 x 8 @8
365 x 8 @8 PR
I miss my suit for deadlift, but I want to get some more off the floor strength

High Pulls
135 x 3
155 x 3
185 x 3
205 x 3
185 x 3, 3
205 x 3, 3

Hamstrings n' things

Luke 4-23,25-12 Squat ad Bench

Lunges to rest hips
185 x 10 x 4


Leg Extensions
Hip Machines
Abs

Bench
tried to hit a PR at 230, failed due to lingering effects of cholera
185 x 8 @ 10+
I'm not as strong as I was a few weeks ago, but I think it will come back

Incline Bench
155 x 5
175 x 2 + fail
155 x 5 x 3

Dumbbell Rows
95's x 12 x 3 per arm

Dumbbell Bench
60's x 8
75's x 5,6

Chinups, dips, abs

4/25 Bench

Bench Singulls

225 success

235 success

245 fail

225 success

235 success

240 success

I'm failing at like... 4 board... idk

4.5-bored

240x5

3-boar'd

240x2

235x3 3 sets

Rough, just how I like it.

Pull-Ups

+35x5

+40x4

+35x5,5,4,4

Dips

+70x3,2,1 (strange set, weight started swinging)

+70x4

+70x5 2 sets

+70x4

Overhead Squats, worked up to 135x4, failed the 5th because my left shoulder was tired (read: personal problems)

Burrito

Luke 4-20,4-21-12 Lower Back, Bench Assist GPP

Friday
Good Mornings up to 275 x 10 with good depth
some hip stuff.  My hip is still hurting

Saturday
Semi Bent Over Rows
up to 185 x 6 or 8 light weight
Other rows, pulldowns, dumbbell shoulder press

GPP
stairs, burpees and sprints.  I felt like I was gonna throw up.  I need to get in better shape.

Luke 4-18-12 Bench

First day back, first day lifting on the new cycle. My left hip hurts a lot, I'm not sure if I should squat.

Bench (Ram your bench)
205 x 3 x 3 @ 9+, 10-, 10

195 x 3 x 2 @ 10-, 10-

Close Grip Incline Press (Slingshot your incline)

135 x 5

155 x 5

165 x 5 @ 10

155 x 5

Dumbbell Rows with loadable handles. I'm gonna say handle weight was 30 lbs

80's x 15

100's x 6

120's x 6

140's x 6

Triceps Wounding

155, 165, 155 (only got 2 reps on 4 board)

Chinups, Dips, Hanging Abs superset

Luke 4-14-12 USAPL Collegiate Nationals 2012

USAPL Collegiate Nationals 2012, Baton Rouge

I did not have a very good start to this meet. I got sick with cholera (not really) and threw up the night before lifting, stayed up until 2 coughing, woke up at 6:40 and weighed in light at 158 pounds. I had a bad cough the whole trip and almost threw up again between 225 and 315 when warming up for squats. Considering this, I did pretty well.

Squat

207.5 kg (457 lbs) 2 whites. 1 red for depth. easy

217.5 kg (480 lbs) 2 whites. 1 red for depth. 16 pound meet PR. This one felt pretty hard and I only would have gone up 5 kilos, but I decided to go for 500 since I already had a big lead

227.5 kg (501 lbs) 3 reds. Failed just out of the hole. I blame the cholera.

Bench

95 kg (210 lbs) 3 whites. easy

105 kg (231 lbs) whites. pretty easy. 5 pound meet PR.

110 kg (243 lbs) 3 reds. almost had it, but failed in the transition to lockout

Deadlift

195 kg (430 lbs) 3 reds. went up super fast, but I fell forward and dropped it at the top.

202.5 kg (446 lbs) 3 whites. easy. I wanted to repeat my first because I was scared, but Mis made me move up because it was so easy

217.5 kg (480 lbs) 3 whites. easy. 28 pound meet PR. Had 10+ pounds in me.

Total: 540 kg (1190 lbs) 49 pound meet PR

Pretty good meet. I definitely had more in me, but the judging was very strict and I was not feeling near my best. I hit a triple body weight squat and deadlift. Thank you everyone that helped, especially my teammates for cranking my wraps, helping me warm up, and bringing me tums and other requests, Misael for submitting my attempts and helping in general, and Dave for handling my gear, coaching, and eating my tasty cakes.

4-2-12 and 4-4 Deadlift and Bench

Deadlift

455 x 1 lost balance at top

455 x 1 hitched

455 x 1 good, but still shitty

this was supposed to be my opener, looks like I will have to lower it

Bench

225 x 1 struggled lockout

225 x 1 ass came off

225 x 1 good?

probably should lower opener for this also

and then I hurt my shoulder

things are not looking good for the meet

Rough numbers for meet:

461, 485, 507

210, 230, 242

430, 468, 480-501

Sorry for my absence!

Hey guys, I know it's been a long time since I've posted here. Sorry. I still make it to the gym at least twice a week. Unfortunately, I can't even remember the last time I trained my deadlifts...

Just wanted to give a quick update on where my squat and bench are.

Bench:
Max: 210
1x3: 195
1x5: 185

Squat:
Max: 345
1x3: 315
1x5: 295

All of this is at roughly 185-190 pounds bodyweight.

Passover is coming, so I'll probably lose some weight, goal is to be around 175, but not lose strength.

New Squat PR and More Weaknesses to Work on

Hey guys,

I hit 625 for a new squat PR last night (30lbs); 204 lb BW after dinner. Depth was about parallel but without knee wraps. I was pretty stoked considering I hadn't broken the 600 barrier before. I'm posting my 505 warm up video to show what I wish my 625 looked like on the way up. I feel like I had a good, controlled arched back on the way down but leaned forward on the way up. Also, I BOOKED MY TICKET FOR NATIONALS !!! WOO!!!

625


505

Luke 3-27-12 Bench

Shirted Bench

225 x 3

225 x 3

235 x 3 PR

Shirted 2 Board

245 x 3

255 x 3

250 x 3

Chest Supported Rows

Cable Flys

Incline Curls

Lat Pulldowns

Abs

Triceps

Luke 3-26-12 Squat

My left hip has been tight and painful. After nationals I will take a few weeks off.

Squat in Peter's 34 super centurion (suit has been getting easier to put on, I think I lost weight)

415 x 1

455 x 3 @ 9+ knees wrapped

465 x 3 @ 10 knees wrapped, potential opener

then they wouldn't let us check out the SSB or the bands...

pause squats

275 x 3 bad idea on the hips

Front Squats

155 x 5

175 x 5

185 x 5

Leg Press

Hamstring Curls

Foam roller transversus

Matt Buttimer - Alive and Well

Haven't posted in quite a while, so I figured I would give a quick update on my PL pursuits. I have been training as hard as ever and like Vit did a meet yesterday as well. Here is how it went (I competed at 181):

Squat:
534 3 whites...easy
567 2 reds, 1 white...called for depth, and one of the red lights was from the head judge, who has no business calling depth unless it is egregious, which it was not. It was an easy lift though. I have seen the head judge before at national meets and knew he was tough, bordering on unfair. This blew my hope for going for 600.
573 3 whites (26lb PR)...went up 2.5 kilos just to shove it in the head judges face and I took the squat down WAY below parallel to leave no doubt. This hurt me though as I had a long way to get back up and it was a good 5-6 second grinder - left me gassed.

Bench:
363 3 whites
385 3 whites
402 3 whites (17lb PR)
Good bench day considering in training I only touched my chest twice. Have been having some elbow/tendon issues in my shirt, but got it seated well for the meet and it didn't become an issue. Might have had another 10-15 lbs left in me.

Deadlift:
501 2 whites, 1 red...same judge as from the squats said one of my knees wasn't locked.
540 3 reds...lost my balance near the top and couldn't finish the lift.
540 3 whites...I had pulled 562 back in a meet last November (although I didn't bench in that meet) so I was hoping for more, but that last squat took a lot out of me.

1515 lb total (80 lb meet PR)

All in all a solid day and something to build off of for Men's Nationals.

Also I am about 85% sure I will come out for Collegiates, so I hope to see the UCLA competitors there.

USPA CA State Meet 2012

Hi everyone. I did a meet today :) Overall very happy with my results. I will post videos soon.

198lb Junior Single Ply Division

Squat

501 -no lift, 2 to 1 reds for depth

501 -good lift, 2 to 1 (44 lb PR)

534 -no lift

Bench

314 -good lift, 3 whites

330 -good lift, 3 whites (27 lb PR)

341-no lift, it was coming up but the bar rolled in my hands and went towards the racks

Deadlift

490 -good lift, 3 whites

518 -good lift, 3 whites

540 -good lift, 3 whites (78 lb PR)

Total: 1372 (150 lb PR)

Luke 3-22-12 Dead assist

Good Mornings

325 x 5

365 x 5

405 x 8

Rack Pulls

405 x 5

425 x 5

Deadlifts

275 x 5

295 x 5

Weighted GHR's

Floor Sweeper Abs

Luke 3-21-12 Bench

Bench

200 x 5 @ 9

210 x 4+fail PR no liftoff

185 x 5 @ 9

Shoulder Press

50's x 5

55's x 5

60's x 9

Pullovers

Rows

Abs

First squat in 7 months

So for anyone that doesnt know I herniated an L4-L5 disc and havent been able to do much this year.
I'm about 218 lbs 11-12% BF
Found out yesterday the herniation has subsided completely So i gave it a whirl.

Psoas/glute activation.
10 min

atg squat paused
135x10
225x10,10
250x10,10,10,10

Ab work.

pretty weak, but my muscle conditioning is horrible. back is pretty sore atm. Hip feels good though and no pain while squatting. no sciatica.

Luke 3-19-12 Squat

Squat in 34 super centurion straps down
365 x 5
405 x 5 @ 9- with knee wraps, major bar slippage
425 x 5 @ 9+ PR knees wrapped, slightly high

Black Band resisted SSB squats
205 x 5
225 x 5
245 x 5

Leg Press

Hamstring Curls

Foam Roller Abs

Max Effort Foam Roller Bench. Sat. 3/17/12.

Max Effort Foam Roller Bench 3x1
170 (@9), 175 (9+), 180 (@10)

Semi Close Grip Incline Bench 3x5
105 (@8), 115 (@9), 125x4 (@10)
-> (on the last set, I brought my elbow in too far and failed on the 2nd rep, a simple form error, but I was fatigued and racked it after the 4th rep)

Weighted Pullups 3x3
BW+45lbs (@9), BW+45lbs (@9+), BW+45lbs (@9+)

Shrug Machine 2x20
-> (facing in)
3 pes, 3 pes
-> (my grip wasn't so good due to small blisters)

Cable Rows 2x8
-> (medium horizon grip)
100, 100

Db Curls
20dbs x15 (@10-)

**** WEIGH-IN: 137 LBS BODYWEIGHT ****

Max Effort Rack Pulls. Fri. 3/16.

**** JUST CAME BACK FROM 2 WEEKS OFF DUE TO MINOR STRAIN IN LEFT PEC ****

Max Effort Sumo Rack Pulls 3x1 (belted)
-> (from ~1-2 inches below knees)
365 (@8), 385 (@9), 405 (@10)

Stiff-Leg Deadlifts 3x5 (belted)
205 (@8), 225 (@9), 245 (@10-)

Luke 3:16 Bench Assist

T-bar Rows

4 plates x 5

Floor Press

185 x 5

205 x 5

215 x 3

225 x 3 @ 10

Close Grip Bench

175 x 3

185 x 3

195 x 3

185 x 3 x 2

Lat Pulldowns

200 x 5

230 x 5

265 x 5 PR shitty

250 x 5

Flys

Hammer Curls

up to 70's x 6 per arm

Anti rotation ab thing

Deadlift 3/16/12

Deadlift (suited):
245 x 3
255 x 3 (10 lbs below my raw 1RM!)
These felt easy even, but was too tired to think I could get 265 x 3. Finally getting how to use the suits for deadlifts feels great.

Good Mornings:
135 x 5
145 x 5
155 x 5

Bench 3/13/12

Bench:
115 x 1 (touched my belt...which had ridden up, but still)
There were various attempts from 115-135 mixed in here, all failures. Just a bad shirt day overall.

Luke 3-15-12 Deadlift

Deadlift in suit

415 x 3 @ 8

455 x 3 @ 10 PR of 10 pounds. scraped my knee up

Good Mornings

back was hurting too much to do these

Anderson Squats off high pins (11)

225 x 5

275 x 5

315 x 5

335 x 5

Weighted GHRs

BW + 20 x 10 x 3

Abs

Luke 3-13-12 Bench

Shirted Bench

225 x 1

225 x 1

225 x 1

225 x 1 best rep, didn't slow down at lockout

235 x 1

I'm so fucked for bench. I think my only gains have come from getting stronger. I could probably hit 235 raw.

2 Board Press in shirt

245 x 2 tired by this point

225 x 3 x 2

pullovers, reverse flys, abs

Bench Singles

3/14/12
Bench
shirted
285 x 1
275 x 1
275 x 1
285 x 1
295 x fail, got stuck around 2 board

Was hoping to get close to 300.  Need to fix things.

2 Board
305 x 2
285 x 3

Pullovers, Ab Wheel

Max 3/13 Bench

Bench

215x1

230x1

235x1

240x1 <-matched old PR from over a year ago

245x1 <-new PR

Paws Bench

185x3

195x3 <-PR

200x3 <-PR

200x2 failed 3rd

195x2 failed 3rd

These failures were entirely my fault.

Cable Rows

190x5

200x5 4 sets <-PR

Arnold Press

40x8

45 3x8 <-PR

Squat

195 5x5

Squat Singles

3/12/12
Squat
405 x 1 @ 9
435 x 1 @ 10- right above or at parallel (potential opener)
445 x 1 @ 10 at parallel

Thank you Danny S. for great wraps.

465 x 1 @ 10+ at parallel (20lb gym PR, 50lb meet PR) (potential 2nd attempt)

I wanted to go 455 but after Dave wrapped my knees I decided not to waste it and go for 465.
Thanks for the A+'s.

Shirted Bench 275

Just wanted to post the vid.  Not amazing but a PR nonetheless.

Luke 3-12-12 Squat

Squat in Peter's 34 super centurion

415 x 1 @ 8

455 x 1 @ 8

475 x 1 @ 9+ lost balance

500 x 1 @ 10- PR of 25 pounds borderline depth from video

Walkouts 10 seconds

565, 585, 605

Band Resisted SSB Squats

205 x 5

205 x 5

225 x 5

Hamstring Curls

Foam Roller Transversus

Squat 3/12/12

Squat:
185 x 1 (Dave said don't count this because it was too light, perfect light wraps from Danny)
225 x 1 (Nice light wraps from Dave on this and the next but the squat was too easy)
235 x 1
255 x 1 (A bit high but easy, brutally awesome knee wraps from Greg)

This took until 10:30 and I had to go, though I was also super tired because of the time change and wouldn't have had much more in me.

Overall work in the suit has been going a lot better lately and I think I'll be able to open at nationals at 265/275...+?

Bench Assist. 3/9/12

T-bar rows:
90 x 5
95 x 5
100 x 5
105 x 5
115 x 5

Floor press:
85 x 5 x 2
85 x 3 x 2 (I get worn down after the first couple sets of 5)

Wide-grip bench:
65 x 3
75 x 3
Messed up my shoulder on these so laid off after that and just did light auxiliary work.

Lat pulldowns, Cable Flys

Bench Assist 3/9

Chest-Supported Bros

3plaet 5x5

Floor Press

205x5

210x5

215x3

225x3

Banded One-Bored

185 4x3

Lat Pulldown

170 4x5

Dumbbell Press

40s 3x8

Pause Squat

135 x5

155 4x5

New Deadlift PR

Hey guys,

Here's footage of me pulling 585 for the first time in my centurion (202 BW). Ted told me to go for 605 but I leaned forward too much. You'll see the difference in the two lifts:

585 x 1 (20lb PR)


605 x f :(

Deadlift Assist. 3/8/12

Good Mornings:
135 x 5
135 x 5
145 x 5
155 x 5
165 x 5
Was pretty tired so went light to work on form more.

Deadlift:
135 x 5
165 x 5 x 2

Rack Pulls:
255 x 3
265 x 3
275 x 3
The 275 was surprisingly easy and could have probably gone for more; I've had trouble with that in the suit but it was nothing raw.

Box Jumps

Bench 3/6/12

Bench:
85 x some boards
95 x boards, almost chest but not quite
105 x 2
105 x 3
This took a lot out of me, but I'm happy that I'm learning the shirt better.

Shirted board work:
125 x 5
135 x 5

Bench

3/6/12
Bench
275 x 1, fail
275 x didn't touch chest, 1
275 x 2
275 x 3 I finally "got it" by really reaching my chest up to the bar but my butt probably came off the bench.

3 Board
295 x 3
305 x 3
315 x 3 (easy, PR)

Squat

3/5/12
Squat
385, 405, 415, 435 x 3
no depth but I got close

Walkouts
495, 525

Equipped Week 1

Squat
2/27/12
335, 345, 365, 385, 405 x 5
straps down

Walkouts
475, 495, 505

Bench
best set 285 x 3 off 3 board

Deadlift
My CNS was so fried and I was exhausted from not sleeping so I could barely deadlift.

Luke 3-6-12 Bench

Raw Bench

185 x 3 @ 8

195 x 3 @ 8+

205 x 3 @ 9

210 x 3 @ 10-

215 x 3 @ 10 ties PR

shirted bench

225 x 4 board, 3 board, 2 board

235 x 3 board, 2 board, chest

245 x 3 board, 3 board, 2 board

245 x 3 board, 2 board, chest fail

245 x same

245 x 1 board, 1 board fail

Dumbbell Press

45's x 8

55's x 8 x 2

Pullovers

up to 4 plates + 50 x 10

Reverse Flyes

Weighted Crunch bench

30 x 20 x 3

3/6/12 Bench

Raw Bench:

155 x 3

165 x 3

175 x 3

Shirted Bench:

225 x 3 (3 board, 3 board, two board)

225 x 3 (3 board, 2 board, chest)

235 x 1 (2 board, failed chest)

225 x 1 (straight to chest)

Board work (3 board):

235 x 3

235 x 3

245 x 3

Dumbbell Bench:

65 x 8 x 3

Cable Rows:

130 x 10 x 4

120 x 10 (Too much ingles on the 4th set, dropped down a little)

Weighed in at 146 after this workout. This doesn't make much sense to me given how I haven't been watching how I eat at all, and usually I gain weight pretty easily. The shirt was super loose today, not a good sign. On the other hand, my squat suit is way too tight. I can't afford to lose weight at this point, but getting my suit on and off won't be getting much easier. I don't really know what my best option is when it comes to dealing with gear and I need to figure something out fast.

Max 3/6 Bench

Bench

220x3 2 sets

215x3 3 sets

Paws Bench

185x3 4 sets

Cable Rows

180x5

190x5 4 sets

Ahnold Press

50 4x8

Squat

185 5x5

Squat 3/5/12

Squat:
175 x 3
185 x 3
195 x 3
205 x 3
215 x 3
I definitely started too light on these; my form was much better at 205 and 215. None of these were depth but the 205 set, but 215 got close and would have been easy to I just wasn't trying hard enough.

Heavy Walkouts:
275 x 3
Had to go after this.

3/2/12 Bench Assistance

Forgot to post this workout:

T-Bar Rows:

3 Plates x 5

3 + 10 x 5

3 + 15 x 5

3 + 20 x 5

3 + 25 x 5

Floor Press:

175 x 5 x 2

185 x 3

185 x 2 + 1F

Close-grip Bench:

155 x 3 x 5

Lat-Pulldowns:

160 x 5 x 4

Cable Flyes, Hammer Curls

Luke 3-5-12 Squat

Squat in Peter's 34 super centurion

405 x 3 @ 8-

435 x 3 @ 8

455 x 3 @ 8+ PR

475 x 3 @ 9+ PR previous 1 rep max was 465. These reps were deep enough or at least right at parallel.

Heavy Walkouts for 10 seconds

515 x 1

555 x 1 PR

585 x 1 PR felt like my head was gonna pop at first, but then felt fine

Black Band Resisted SSB squat

155 x 5

205 x 5

245 x 5 x 2 @ 10

Hamstring Curls

150 x 12 x 2

170 x 3

superset with foam roller transversus

hyperextensions

BW x until I got bored

3/5/12 Squats

Squat:

405x3

425x3

435x3

Just three sets. Every rep was high. After taking 45 minutes to put the suit on and 1 hour and a half raking it off this is all I got done.

Voluminous

Squat
275 x 5 x 5

Bench
175 x 5
185 x 5 x 4

Never really sure if I get better at assistance work or my form just gets worse

Max Effort 3-Board Bench. Sat. 3/03.

Max Effort 3-Board Bench 3x1
165 (@8), 175 (@10-), 180 (@10-)-> P.R.!!

Decline Bench 2x5
155 (@8), 165 (@10)
-> stopped early because my upper left pec (under collar bone) tightened up during the middle of the 2nd set. I probably should have stopped mid-rep but I finished the set since the pain was not piercing. I hope this wasn't a strain. It just felt "off" during the rest of the workout and I still feel it 10 hours later as I'm typing this.

Seated Row Machine 3x8
115 (@10-), 115 (@10-), 115 (@10-)

Iso-Lateral High Row Machine 3x8
-> all w/ 2pes (@10)

Shrug Machine (facing in)
2pes x40, 2p+10lb.es x40, 2p+10lb.es x30+(3 more reps each with an 8-second hold)

Bicep Curls (open grip)
60bb x5, 60bb x6, 20dbs x10, 20dbs x10

**** WEIGH-IN: 137 LBS BODY WEIGHT --> I am lean & mean right now haha!! (this is 8lbes less than what I was weighing in at consistently at the end of fall quarter, which was my PR bodyweight of 145 lbs) ****

Bench Assist. 3/2/12

T-bar Rows:
90 x 5
115 x 5
100 x 5
105 x 5
115 x 5

Floor Press:
75 x 5 (too easy)
85 x 5 (also seemed easy so went for quarters twice but couldn't get it)
85 x 3
85 x 3

Close-grip Bench:
75 x 3 x 5

Lat pulldowns, Cable Flys

Deadlift 3/1/12

Deadlift:
225 x 5
245 x 2 (1,f,1,f,f)
Thanks to some coaching from Kevin and Ro (and Ro's tip from Misael) I FINALLY "get" the suit. The 225 was way easy, and I failed on some of the 245s just at the top of lockout and not keeping the momentum, but I am way more excited to pull in the suit now :D!

Good Mornings:
145 x 5
155 x 5
165 x 5

Anderson Squat:
95 x 5 x 3
Brutal!

GHRs, Box Jumps

Max Effort Band-Lightened Squat. Fri. 3/02.

Max Effort Band-Lightened Squat 3x1 (belted)
-> w/ the minis (reds)
245 (@8+), 265 (@9+), 275 (@10)->P.R.!!

Good Mornings 3x5
135 (@8), 155 (@10), 155 (@10)

**** (had to leave gym early) ****

Max Effort 2-Board Bench. Sat. 2/25.

Max Effot 2-Board Bench 3x1
165 (@8+), 170 (@9), 175 (@9+/10-)

Decline Bench 4x5
155 (@8), 165 (@10), 155 (@9), 155 (@9)

Dynamic Effort Bench 6x3
-> all w/ 95 lbs

MTS Seated Row Machine 4x8
-> w/ seat all the way up to emphasize the middle back)
60lb.es. x8 (@10-), 60lb.es. x8 (@10-), 60lb.es. x8 (@10), 60lb.es. x8 (@10)

Shrug Machine (facing in)
2.5pes x25, 2p+35lb.es x20, 20+10lb.es x30

Iso-Lateral Front Lat Pulldown Machine 3x11
-> all w/ 1p+10lb.es (@8)

Db Bicep Curls (open) 3x9
-> all w/ 22.5dbs (@10)

Romanian High Chair Core Leg Raises 3x12
-> all w/ 5db

Luke 3-2-12 Bench Assist

T-bar Rows

up to 4 plates + 25 x 5

Floor Press

205 x 5 forgot to warm up so this sucked. stupid.

205 x 5

215 x 3

225 x 2 + fail. I was pretty tired today from going to bed a 6:30. I should be able to get this weight.

Elbow was irritated from tuesday so I skipped close grip bench

Lat Pulldown

200 x 8 x 3

Cable Flys

GHR abs

BW x 10 x 3

superset with hammer curls

35's x 10 x 2

30's x 10

Luke 3-1-12 Deadlift

Deadlift in super centurion size 36

385 x 5 @ 8

425 x 5 @ 9+

I was feeling kinda beat up still from the 5x5 squats, so I am very happy with the 425 x 5. It was a lot cleaner than the 435 x 5 I did last time.

Good Mornings

225 x 5

255 x 5

285 x 5

315 x 5

forgot to do Anderson squats, plus I got kicked off the rack by a personal trainer

Weighted GHR's

10 x 10

25 x 6

35 x 7, 8

Floor Sweeper Abs

3/1/12 Deadlift

Deadlift:

405 x 5 @9- Didn't feel too heavy, but I squatted on Tuesday and today felt like I might pull my groin or something if I did another hard set.

Good Mornings:

225 x 5

275 x 5

285 x 5

Anderson Squats:

225 x 5

265 x 5

275 x 5

GHRs, Box Jumps.

2/28/12 Squat + Bench

Squat w/pink Bands:

315 x 5 @7+

325 x 5 @8+

335 x 5 @9+

345 x 5 @10

315 x 5 @8+

Pause Squat:

275 x 3

285 x 3

295 x 3

Bench:

165 x 5 @ 9

165 x 5 @ 9-

175 x 5 @ 10

165 x 5 @ 9-

165 x 5 @ 9-

2-Board Press:

195 x 3

205 x 2 (Didn't go for the third)

195 x 1 (Gassed? Lost tightness)

185 x 3

Dumbbell Bench:

55 x 8

60 x 8

65 x 5

65 x 7

Pull Overs:

90 x 10

100 x 10 x 2

Flyes:

115 x 10 x 3

Bench 2/28/12

Bench:
65 x 5
70 x 5 x 3
75 x 5 (5 lb PR)

Shirted 3-board:
125 x
135 x 2 x 2 (woo 1 plate)

Dumbbell Press:
20 (2) x 8 x 4

Pullovers, Reverse Flys

Squat 2/27/12

Squat:
155 x 5 x 2
165 x 5
175 x 5
185 x 3 (failed on 4th from instability)

Heavy Walkouts:
225 x 1
235 x 1
245 x 1

Band-Resisted SSB:
bar + 15 x 3 (for some reason i thought we were doing x 3)
bar + 15 x 5 x 2

Hamstring Curls

Luke 2-28-12 Bench

Bench

175 x 5 @ 8

185 x 5 @ 8+

195 x 5 x 3 @ 10-

Shirted 3 Board

225 x 3

245 x 3

265 x 3 belted

275 x fail belted, idk what happened, but I had no tightness in the shirt

my left elbow and bicep started hurting after this so I skipped the dumbbell press

Pullovers

4 sets up to 4 plates x 10

Reverse Flyes

115 x 12 x 3 on machine

Weighted Crunch Bench

30 x 20, 15

40 x 15

Max 2/28 Bench

Bench

200x5

205x5 4 sets, failed the last rep =(

Paws Bench

185x3 2 sets

185x2 2 sets =((

Cable Rows

170x5

190x5 4 sets

Ahnold Press

35x8

40x8, 7, 6, 7

Preacher Curls

65x8, 8, 7, 6

Luke 2-27-12 Squat

Squat with straps down (Peter's 34 super centurion)

365 x 5

375 x 5

385 x 5

405 x 5 @ 9 light self knee wrap

415 x 5 @ 9 PR light self knee wrap

Walkouts @ 10 seconds

475, 495, 515

Band Resisted SSB Squat

155 + reds x 5

165 + reds x 5

165 + reds + blacks x 5

205 + blacks x 5

Leg Press

up to 6 plates x 10

superset with hamstring curls

foam roller transversus

Max Effort Elevated Deadlift. Fri. 2/24.

Max Effort Elevated Deadlifts 3x1
-> (standing above floor level with a standard 45lb plate under each foot, feet were ~1.5 inches above platform while weight rested on the platform)
315 (@9), 345 (@10), 335 (@9+)

Good Mornings 4x5
135 (@8), 145 (@8+), 155 (@9), 165 (@10-)

D.E. Box Squats 8x2
first set @ 115, sets 2-8 all @ 135

Standing Calf Raises Machine 3x10
60 (@6), 100 (@8), 120 (@10)
-> (achilles don't feel great but also don't hurt)

Bench Assist. 2/24/12

Press:
50 x 5
55 x 3 (was going for 5, nope)
50 x 5
55 x 3

Triceps Death:
55 x 1
50 x 2

T-Bar Rows, Chinups, Cable Flyes, Biceps

Deadlift 2/23/12

Good Mornings:
155 x 5 x 2
165 x 5 x 2
175 x 5

Deadlift:
135 x 5 x 3

Glute Thrusts:
245 x 5
225 x 5 x 2

GHRs, Box Jumps, Abs

Luke 2-24-12 Bench Assist

Close Grip Bench

175 x 5

185 x 5 x 2 closer than last week

Triceps Death

155 x chest, 10, 2, 3, 4 PR?

135 x same

Chest Supported Rows

Chinups

Curls

Flys

Luke 2-23-12 Deady

G'morning

275 x 5

315 x 5

335 x 5

365 x 5

Deadlift

275 x 5

315 x 5 x 2 second set felt much easier as I kept my upper back tighter

Glute Thrusts

up to 445 x 6

Box jumps

abs

Building up my power levels

Last time on Dragonball Z
Squat
285 x 5
295 x 5 x 2
Sidenote: pretty sure I gave myself whiplash when doing cleans for this week

Bench
185 x 5
190 x 5 x 2

Deadlift (conventional)
355 x 5 x 2

This week on Dragonball Z
Squat
295 x 3
305 x 3 x 3

Front squat
175 x 5 x 4
185 x 5 x 2

machine accessories


that anti rotation thing
I don't think I did it right because I had no trouble getting out of bed or moving the next day

Bench
190 x 3 x 3
195 x 3

Floor press
175 x 5 x 3
185 x 5 x 2
pendlay row superset
175 x 5 x 5

Dumbbell triceps extensions
25 x 10 x 4

Chin ups
BW x 15 x 2
BW x 12 x 2

Bench 2/21/12

Bench:
65 x 5
70 x 5 x 2

Floor Press:
75 x 5 x 5

Pendlay Rows:
85 x 5 x 5

Triceps, Chinups

Bench Assist. 2/17/12

Close-grip Bench:
65? x 5 x 4

Triceps death:
45 x 1
50 x 1 x 2

T-bar Rows, Cable Flyes, Chinups

Luke 2-21-12 Mardi Gras Bench

Bench

185 x 3 @ 7

205 x 3 @ 9-

215 x 2+fail I thought I would have had this, the first 2 felt easy. 215 x 3 was my PR over summer

205 x 3 @ 10-

Floor Press

185 x 5

205 x 5 x 2

215 x 5 PR

Pendlays

135 x 5

155 x 5

175 x 5

185 x 5

Neutral Grip Pull Ups

BW x 22, 15, 12

Incline Skullcrushers

70 x 12

90 x 10 x 2

Ab Wheel

Max 2/21 Bench

Bench

200x5

210x5

220x4

215x4

Didn't go for the last rep on the last two.

Floor Press

185x5 some sets

Chest-Supported Bros

135 3x5, 145x5

Triceps, chinups, burrito.

Luke 2-20-12 Squat

Squat in Peter's size 34 super centurion regular stance

365 x 3 straps down

405 x 3 @ 8-

435 x 3 knees wrapped @ 8

455 x 1+ fail lost balance, definitely could have hit 3 reps tho, would have been PR

Front Squat

135 x 5

155 x 5

175 x 5

185 x 5

195 x 5

Leg Press

Hamstring Curl

Calves

Ab rotation strap thing

USPA West Coast Open 2/18/2012

Hey guys,

So I did my 3rd meet with Diablo Barbell on Saturday. This was my 3rd meet in 5 months. (Ted believes me and the other new guy should compete as much as often as we can). I was aiming high for a 1600 total but only got 1503.

Weight Class: 198
BW: 197

Squat
1st attempt - 573 - 2 Reds No Lift (You could see how loose I was at the bottom, too much time between last warm-up and first attempt)



2nd attempt - 573 - 3 Whites (got xtra low)




3rd attempt - 600 - No lift; I was coming up nicely out of the hole but couldn't lock it out. This pissed me off bc I hit 595 in the gym without knee wraps. Oh well...



Here's 595 in the gym with no knee wraps:



Bench
1st attempt - 363 - 3 Whites
2nd attempt - 385 - 3 Reds; butt came off
3rd attempt - 385 - 3 Whites; butt stayed on :)

Deadlift (conventional)
1st attempt - 545 - 3 Whites
2nd attempt - 562 - 3 reds; Couldn't lock it
3rd attempt - Ted pulled me off the platform bc I almost passed out from my 2nd attempt. Didn't take my 3rd.

Total: 1503 (previous meet in Dec was 1432). Vids to come

Congrats to those going to Nationals and to those that hit new PRs! Hope you guys are doing well!

Luke 2-17-12 Bench assist

Close Grip Bench

165 x 5

175 x 5

185 x 5 x 2 @ 10- PR

Triceps Death

135 x all

145 x all

135 x 2 extra reps on last board

Chest Supported Rows

Chinups

BW x 10 x 3

Tri and Bis baby

Abs

Max Effort 1-Board Press. Sat. 2/18.

1-Board Press 3x1
-> (using a 10lb plate as a substitute for a 1-board)
155 (@8+), 165 (@9+), 170 (@10-)

Decline Bench 3x5
155 (@8+), 155 (@8+), 165 (@10)-> P.R.!!!

Seated Row Machine 3x10
-> (w/ medium, horizontal grip)
70 (@8), 85 (@9), 85 (@9)

Seated Row Machine 3x6
-> (w/ medium, open grip)
100 (@8+), 100 (@8+), 115 (@9+)

Db Bicep Curls 2x8
25dbs (@8), 25dbs (@8)

Weighted Sit-Ups (on a bench)
-> (holding weight behind head)
15db x5, 15db x7

Max Effort Band-Resisted Box Squat. Fri. 2/17.

M.E. Band-Resisted Box Squat 4x1
-> w/ purples (singled)
165 (@8), 185 (@9), 205 (@10-)->P.R.!!!, 215xf ->(torso not upright enough, caved over).

Good Mornings 3x5 (belted)
135 (@8), 135 (@9), 135 (@9)

D.E. Box Squats 8x2 (no belt)
-> all w/ 115

Standing Calf Raise Machine 2x20
20 lbs, 20 lbs
-> (kept very light, achilles felt so-so)

Deadlift Assistance 2/16/12

Stiff-Legged Deadlift:
175 x 3 (fail, still wrecked from the meet)
155 x 5 x 2

Zercher Squat:
85 x 5
95 x 5 x 4

Banded hyperextensions, hamstring curls

Bench 2/14/12

Bench:
65 x 5
70 x 5
65 x 5

Floor Press:
65 x 5
75 x 5 x 3
85 x 3 (fail)

Pendlay Rows:
65 x 5
85 x 5 x 4

Lat pulldowns

Luke 2-16-12 Deadlift

Deadlift in suit

365 x 5 @ 7

415 x 4+plates fell off @ 9- PR

435 x 5 @ 10+ PR of 30 pounds. The last rep was locked out, but I couldn't really hold it, nothing baby powder and chalk can't fix.

Zercher Squats

185 x 8

205 x 8

225 x 6 uhg these feel shitty, I know I can heavier, but shit

GHR's

BW x 12 x 4

Abs

Luke 2-14-12 Bench

I hurt my back on sunday because my roommate stood on it to hang up a decoration... so I skipped squats. My calf/ leg is feeling mostly better from when Ryan wrapped it and my back feels better today.

Bench

185 x 5 @ 8+

195 x 5 @ 9+

195 x 5 @ 10

Floor Press

185 x 5 x 2

195 x 5

205 x 5 @ 10- PR

Pendlays

135 x 5 x 2

155 x 5

185 x 5

Lat Pulldowns

160 x 8

230 x 6

250 x Ro

Triceps

Car Pushing

sandbagged

Ryan Squat 2/13/12

Squat-
Really focused on keeping my knees out and chest up, so I widened my stance significantly and flared my feet. This helped a lot with keeping my knees out and chest up, but was much more difficult to hit depth, and was also more difficult to squat.
245 x5 @8
265 x5 @9
All my lifts were either at, or only slightly below parallel and were tough.
Brought my stance in a few inches on each side but kept a big flare.
275 x5 @9-
Bringing my stance in a little made hitting depth a lot easier, and I was also able to easily keep my knees out, and the lift was easier and quicker overall. I like this stance.

Cleans-
105 x3
145 x3
165 x3
????
????
185 x3
205 x2
225 xf

Leg press-
5, 6, 7, 8 plates each side x8 reps

Hamstring curls x3
calves x3
abs

USAPL State Championships 2/11/12

Body weight: 66.1 (145.4) (dehydrated too much for this)
Weight class: 67.5 (148.8)

Squat:
67.5 (148.8)
75 (165.3) (2 red lights on depth, at parallel)
77.5 (170.5) (5 lbs less than my 1RM, but I consider it a success in light of being injured)

Had 4 Advil about 30 min before warming up and couldn't feel a thing, but definitely feel it today.

Bench press
35 (77.2)
37.5 (88.2) (3 lb PR)
42.5 (93.5) (ha, noooope)

Deadlift:
107.5 (237.0)
120 (264.6) (lost balance and leaned forward a bit so missed the top 3 inches)
120 (264.6) (same as my 1RM)

Total: 77.5 (170.5) + 37.5 (88.2) + 120 (264.6) = 237.5 (523.6)

Qualified for Collegiate Nationals (raw) again. Was hoping to make some big PRs, but at least established some state records! Hopefully the hip will feel better soon and I can squat bigger.

Danny Salzetti CA State Championships

Body Weight: 96.7 kg (212.75 lbs)

Weight Class: 100kg (220 lbs)

Squat

1st: 202.5 kg (445.5 lbs) 2 whites, 1 red

2nd: 215 kg (473 lbs) 3 whites

3rd: 227.5 (500.5 lbs) No lift

Bench

1st: 120 kg (264 lbs) 3 whites

2nd: 130 kg (286 lbs) 3 whites

3rd: 137.5 kg (302.5 lbs) 3 whites

Deadlift

1st: 215 kg (473 lbs) 3 whites

2nd: 227.5 kg (500.5 lbs) No lift

3rd: 227.5 kg (500.5 lbs) 3 whites

Total: 580 kg (1276 lbs)

Best Lifts:

2nd Deadlift:

On my 2nd Attempt Deadlift, I think I pinched my Sciatic Nerve. I warmed up again in the back room before hitting my 3rd attempt. I've had really bad back pain since then. At least I qualified for nationals (by 1 pound).

M.E. Incline Bench. Sat. 2/11.

Incline Bench 3x1
135 (@9+), 145 (@10)-> P.R.!!, 135 (@9)

Decline Bench 5x5
135 (@8), 145 (@9), 155 (@10-), 155 (@10-), 155 (@10-)

Seated Row Machine 4x8
85 (@10-), 85 (@9), 85 (@9)
-> (w/ horizontal grip)

D.E. Bench 8x3
-> all w/ 95 lbs

Shrug Machine (Dynamic Shrugs) 2x25
-> all w/ 3pes (facing in)

Db Curls 2x10
-> both w/ 20dbs (didn't push it)

Ab Crunch Machine 3x10
30lbs, 20lbs, 20lbs

FIRST DAY OF WEEKEND WARRIOR TRAINING. Rack Pulls. Fri. 2/10.

**** TOOK ALL OF LAST WEEK OFF (REST WEEK) ****

Conventional Rack Pulls 3x1
-> (from 2-3 inches below knees)
355 (@9), 365 (@9+), 375 (@10-)
-> (I haven't done conventional rack pulls in a very long time and I felt like my form was breaking down so I didn't go for an all-out single)

Good Mornings 3x8 (belted)
115 (@9), 115 (@9), 115 (@8-)
-> did these with strict form (going down to where back was parallel with the floor) but didn't go as heavy after rack pulls

Dynamic Effort Low Box Squats 10x2 (no belt)
95, 115, 115, 135, 135, 135, 135, 135, 115, 115

Standing Calf Raise Machine
80x5, 100x5, 60x9
-> going a little havier but not until failure