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

Today I am a man

Bench
225 x 1 (PR)
shalom

oh also from earlier
Squat
355 x 1
I thought this was a PR until I calculated the plates
dammit

Deadlift (conventional)
405 x 1
Maybe this is coming back up? I don't know

Slowest Squat Award

Squat
515 x 1
540 x 1
560 x 1 (+5 PR)

(just skip to 1:35 and get ready to wait)


I was feeling pretty beat up from 2 hours of GPP on saturday followed immediately by 2 hours of ultimate frisbee, so I wasn't sure if my legs would hold up for today's squat singles. The lower back felt great from the extra recovery, so I just rolled with it. Clearly, the speed was down, but I was still able to grind up the weight for a 10 second squat, hahaha. I feel good about what I could hit rested now too.

Afterwards, we did some sets of core work with this:



Definitely the best oblique and anti-rotation movement, I've ever tried.

Danny Salzetti Squat

Warmups

45x8

135x5
225x3

Suit on, Straps down
315x2

Straps up, Knee wraps
365x2
405x1

1st Attempt

445x1

2nd Attempt

475x1

Danny Salzetti Bench

Warmups

45x8
135x4
185x1

Shirt on
205x2 (4 board, 3 board)
225x2 (2 board, 1 board)
245x1

1st Attempt

265x1

245x1 (misload, 2 plates and 2 tens on one side, just 2 plates on other side)

2nd Attempt

285x1

Luke 2-2-12 Squat

really shitty day in terms of personal problems

Suited Squat

405 x 1 @ 8

435 x 1 @ 9+

465 x 1 @ 10 PR of 2 pounds. I actually stopped on this rep, sunk a little, then finished the lift so it was a red light lift, but it wasn't too heavy. this was the first rep I did with knees wrapped. I need to wrap earlier. Ryan's wraps were too tight to be the first wrapping of the day. If I had a better feel of the wraps I might have been able to go down faster and just pop right up. I used the higher rack for this set so I wouldn't have to bend down as much to start, but I needed help unracking, which threw off my setup. I hurt my calf on this rep.

Band Lightened Squat greens from top

455 x 3 oww

banded Hypers

Transversus

Squat 2/2/12

Squat:
155 x 1
175 x 1 (high)
175 x 1 (fail, rolled forward)
Not. A. Good. Day. Going to rethink my weights for the meet.

Band-lightened Squat:
205 x 3
215 x 3 x 2
225 x 3
Last rep of last set I messed up something in my left hip, sort of felt a small pop. Tried to go in for pause squats and that didn't work at all; hopefully it's not serious and can be taken care of with some ibuprofen/foam rolling (thanks Dave) before the meet :/.

Luke 1-31-12 Bench

Raw Bench

205 x 1 @ 8

225 x 1 @ 10 slow lockout, but pretty smooth, ties PR

Shirted board press

245 x 4 board, 3 board x 2

255 x 4 board, 3 board x 2 added belt

265 x 3 board x 3

275 x 3 board x fail then reset, 3 board x 3 PR but with some Gregging. This is 40 pounds over my raw 3 board.

Skullcrushers

70 x 10

80 x 10 x 2

Barbell Curls

70 x 8

80 x 8

Pendlays

135 x 4 neck was hurting

135 x 5

155 x 5

Ultra Wide Grip Bench

135 x 8

155 x 8

145 x 8

Pull Ups

BW x 12, 15

Luke 1-30-12 Deadlift on monday

Deadlift in suit

435 x 1 @ 9+

465 x 1 @ 10-

495 x f, f

505 x f I wasn't planning on doing another attempt after 465, but I saw the weight on the bar and wanted to lift it

Deficit Sumo Deadlift in suit

335 x 5

355 x 5 x 2 hard

Glute thrusts

GHR

Abs

Bench 1/31/12

Bench (shirted):
95 x 3 board, 2 board (warmup)
105 x 1 (no commands)
105 x 1 (just made this one)
115 x f (shirt not down enough...=choking)
115 x f (belted but that made it way too tight)
Personal problems. Also worked up to my 1st attempt in warm-ups so that might have been part of the problem.

Pause bench:
65 x 3 x 4

Cable Triceps, Shrugs
Shoulder is doing a lot better but still a bit eh, so laying off of it until the meet.