tag:blogger.com,1999:blog-76279070270160408082024-03-27T12:19:57.475-07:00UCLA Powerlifting TrainingTraining logs for the UCLA Powerlifting Team and AlumniJuggernaut, thehttp://www.blogger.com/profile/06511401550294272792noreply@blogger.comBlogger256125tag:blogger.com,1999:blog-7627907027016040808.post-61539302596744221582012-03-17T22:55:00.004-07:002012-03-17T23:03:43.661-07:00Max Effort Foam Roller Bench. Sat. 3/17/12.Max Effort Foam Roller Bench 3x1<br />170 (@9), 175 (9+), 180 (@10)<br /><br />Semi Close Grip Incline Bench 3x5<br />105 (@8), 115 (@9), 125x4 (@10)<br />-> (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)<br /><br />Weighted Pullups 3x3<br />BW+45lbs (@9), BW+45lbs (@9+), BW+45lbs (@9+)<br /><br />Shrug Machine 2x20<br />-> (facing in)<br />3 pes, 3 pes<br />-> (my grip wasn't so good due to small blisters)<br /><br />Cable Rows 2x8 <br />-> (medium horizon grip)<br />100, 100<br /><br />Db Curls <br />20dbs x15 (@10-)<br /><br />**** WEIGH-IN: 137 LBS BODYWEIGHT ****Benhttp://www.blogger.com/profile/03667278470835782809noreply@blogger.com0tag:blogger.com,1999:blog-7627907027016040808.post-5922322925386848842012-03-16T22:17:00.003-07:002012-03-16T22:20:29.150-07:00Max Effort Rack Pulls. Fri. 3/16.**** JUST CAME BACK FROM 2 WEEKS OFF DUE TO MINOR STRAIN IN LEFT PEC ****<br /><br />Max Effort Sumo Rack Pulls 3x1 (belted)<br />-> (from ~1-2 inches below knees)<br />365 (@8), 385 (@9), 405 (@10)<br /><br />Stiff-Leg Deadlifts 3x5 (belted)<br />205 (@8), 225 (@9), 245 (@10-)Benhttp://www.blogger.com/profile/03667278470835782809noreply@blogger.com0tag:blogger.com,1999:blog-7627907027016040808.post-84956146178285406572012-03-04T02:23:00.004-08:002012-03-04T02:33:11.469-08:00Max Effort 3-Board Bench. Sat. 3/03.Max Effort 3-Board Bench 3x1<br />165 (@8), 175 (@10-), 180 (@10-)-> P.R.!!<br /><br />Decline Bench 2x5<br />155 (@8), 165 (@10)<br />-> 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.<br /><br />Seated Row Machine 3x8<br />115 (@10-), 115 (@10-), 115 (@10-)<br /><br />Iso-Lateral High Row Machine 3x8<br />-> all w/ 2pes (@10)<br /><br />Shrug Machine (facing in)<br />2pes x40, 2p+10lb.es x40, 2p+10lb.es x30+(3 more reps each with an 8-second hold)<br /><br />Bicep Curls (open grip)<br />60bb x5, 60bb x6, 20dbs x10, 20dbs x10<br /><br />**** 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) ****Benhttp://www.blogger.com/profile/03667278470835782809noreply@blogger.com0tag:blogger.com,1999:blog-7627907027016040808.post-87442446445191503722012-03-02T23:14:00.002-08:002012-03-02T23:16:16.940-08:00Max Effort Band-Lightened Squat. Fri. 3/02.Max Effort Band-Lightened Squat 3x1 (belted)<br />-> w/ the minis (reds)<br />245 (@8+), 265 (@9+), 275 (@10)->P.R.!!<br /><br />Good Mornings 3x5<br />135 (@8), 155 (@10), 155 (@10)<br /><br />**** (had to leave gym early) ****Benhttp://www.blogger.com/profile/03667278470835782809noreply@blogger.com0tag:blogger.com,1999:blog-7627907027016040808.post-90540078496018552432012-03-02T23:01:00.002-08:002012-03-02T23:12:44.347-08:00Max Effort 2-Board Bench. Sat. 2/25.Max Effot 2-Board Bench 3x1<br />165 (@8+), 170 (@9), 175 (@9+/10-)<br /><br />Decline Bench 4x5<br />155 (@8), 165 (@10), 155 (@9), 155 (@9)<br /><br />Dynamic Effort Bench 6x3<br />-> all w/ 95 lbs<br /><br />MTS Seated Row Machine 4x8<br />-> w/ seat all the way up to emphasize the middle back)<br />60lb.es. x8 (@10-), 60lb.es. x8 (@10-), 60lb.es. x8 (@10), 60lb.es. x8 (@10)<br /><br />Shrug Machine (facing in)<br />2.5pes x25, 2p+35lb.es x20, 20+10lb.es x30<br /><br />Iso-Lateral Front Lat Pulldown Machine 3x11<br />-> all w/ 1p+10lb.es (@8)<br /><br />Db Bicep Curls (open) 3x9<br />-> all w/ 22.5dbs (@10)<br /><br />Romanian High Chair Core Leg Raises 3x12<br />-> all w/ 5dbBenhttp://www.blogger.com/profile/03667278470835782809noreply@blogger.com0tag:blogger.com,1999:blog-7627907027016040808.post-38711698323243977402012-02-25T01:04:00.003-08:002012-02-25T01:10:08.748-08:00Max Effort Elevated Deadlift. Fri. 2/24.Max Effort Elevated Deadlifts 3x1<br />-> (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)<br />315 (@9), 345 (@10), 335 (@9+)<br /><br />Good Mornings 4x5<br />135 (@8), 145 (@8+), 155 (@9), 165 (@10-)<br /><br />D.E. Box Squats 8x2<br />first set @ 115, sets 2-8 all @ 135<br /><br />Standing Calf Raises Machine 3x10<br />60 (@6), 100 (@8), 120 (@10)<br />-> (achilles don't feel great but also don't hurt)Benhttp://www.blogger.com/profile/03667278470835782809noreply@blogger.com0tag:blogger.com,1999:blog-7627907027016040808.post-66172302221863273582012-02-19T14:07:00.000-08:002012-02-19T14:13:09.796-08:00Max Effort 1-Board Press. Sat. 2/18.1-Board Press 3x1<br />-> (using a 10lb plate as a substitute for a 1-board)<br />155 (@8+), 165 (@9+), 170 (@10-)<br /><br />Decline Bench 3x5<br />155 (@8+), 155 (@8+), 165 (@10)-> P.R.!!!<br /><br />Seated Row Machine 3x10<br />-> (w/ medium, horizontal grip)<br />70 (@8), 85 (@9), 85 (@9)<br /><br />Seated Row Machine 3x6<br />-> (w/ medium, open grip)<br />100 (@8+), 100 (@8+), 115 (@9+)<br /><br />Db Bicep Curls 2x8<br />25dbs (@8), 25dbs (@8)<br /><br />Weighted Sit-Ups (on a bench)<br />-> (holding weight behind head)<br />15db x5, 15db x7Benhttp://www.blogger.com/profile/03667278470835782809noreply@blogger.com0tag:blogger.com,1999:blog-7627907027016040808.post-24467565827485675472012-02-17T23:27:00.000-08:002012-02-17T23:37:43.947-08:00Max Effort Band-Resisted Box Squat. Fri. 2/17.M.E. Band-Resisted Box Squat 4x1<br />-> w/ purples (singled)<br />165 (@8), 185 (@9), 205 (@10-)->P.R.!!!, 215xf ->(torso not upright enough, caved over).<br /><br />Good Mornings 3x5 (belted)<br />135 (@8), 135 (@9), 135 (@9)<br /><br />D.E. Box Squats 8x2 (no belt)<br />-> all w/ 115<br /><br />Standing Calf Raise Machine 2x20<br />20 lbs, 20 lbs<br />-> (kept very light, achilles felt so-so)Benhttp://www.blogger.com/profile/03667278470835782809noreply@blogger.com0tag:blogger.com,1999:blog-7627907027016040808.post-1823000852685504502012-02-11T22:00:00.000-08:002012-02-11T22:05:01.338-08:00M.E. Incline Bench. Sat. 2/11.Incline Bench 3x1<br />135 (@9+), 145 (@10)-> P.R.!!, 135 (@9)<br /><br />Decline Bench 5x5<br />135 (@8), 145 (@9), 155 (@10-), 155 (@10-), 155 (@10-)<br /><br />Seated Row Machine 4x8<br />85 (@10-), 85 (@9), 85 (@9)<br />-> (w/ horizontal grip)<br /><br />D.E. Bench 8x3<br />-> all w/ 95 lbs<br /><br />Shrug Machine (Dynamic Shrugs) 2x25<br />-> all w/ 3pes (facing in)<br /><br />Db Curls 2x10<br />-> both w/ 20dbs (didn't push it)<br /><br />Ab Crunch Machine 3x10<br />30lbs, 20lbs, 20lbsBenhttp://www.blogger.com/profile/03667278470835782809noreply@blogger.com0tag:blogger.com,1999:blog-7627907027016040808.post-91120351133212049592012-02-10T22:52:00.000-08:002012-02-10T23:00:01.112-08:00FIRST DAY OF WEEKEND WARRIOR TRAINING. Rack Pulls. Fri. 2/10.**** TOOK ALL OF LAST WEEK OFF (REST WEEK) ****<br /><br />Conventional Rack Pulls 3x1<br />-> (from 2-3 inches below knees)<br />355 (@9), 365 (@9+), 375 (@10-)<br />-> (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)<br /><br />Good Mornings 3x8 (belted)<br />115 (@9), 115 (@9), 115 (@8-)<br />-> did these with strict form (going down to where back was parallel with the floor) but didn't go as heavy after rack pulls<br /><br />Dynamic Effort Low Box Squats 10x2 (no belt)<br />95, 115, 115, 135, 135, 135, 135, 135, 115, 115<br /><br />Standing Calf Raise Machine<br />80x5, 100x5, 60x9<br />-> going a little havier but not until failureBenhttp://www.blogger.com/profile/03667278470835782809noreply@blogger.com0tag:blogger.com,1999:blog-7627907027016040808.post-40302835334078697432012-01-28T01:12:00.000-08:002012-01-28T01:21:40.841-08:00Bench Assistance. Fri. 1/27.**** I'M GOING TO TEMPORARILY STOP PRESSING HEAVY ON BENCH ASSISTANCE DAY. MY ELBOWS AREN'T DOING WELL WITH PRESSING HEAVY TWICE A WEEK AND MY MAX & REP SETS STILL HAVE'NT GOTTEN BACK TO WHERE I WAS LAST SPRING (when I hit a 180 max for a PR) ****<br /><br />Bench 3x8 <br />115 (@8), 115 (@8), 115 (@8)<br />-> (elbows feel so-so, maybe I shouldn't even barbell bench twice a week).<br /><br />Dumbbell Bench 4x12<br />40dbs (@6), 40dbs (@7-), 40dbs (@8+), 40dbs (@8+)<br /><br />"Desert Eagle" Shoulder Raises<br />20dbs x5, 20dbs x5, 12dbs x15, 12dbs x15<br /><br />Wide-Grip Cable Rows 4x5<br />120 (@8), 130 (@9+), 120 (@8), 120 (@8)<br /><br />Close-Grip Lat Pulldown 4x10<br />130 (@9), 120 (@9), 120 (@9), 120 (@8)<br /><br />Rear Delt Machine 4x8 (w/ vertical grip)<br />115 (@8), 115 (@8), 115 (@8), 115 (@8)<br /><br />Hammer Curls 3x15<br />15dbs, 15dbs, 15dbs<br /><br />Romanian High Chair Core Db Raises 4x8<br />-> all w/ 10db (could have gone heavier)Benhttp://www.blogger.com/profile/03667278470835782809noreply@blogger.com0tag:blogger.com,1999:blog-7627907027016040808.post-81575023259442787502012-01-28T01:10:00.000-08:002012-01-28T01:12:42.212-08:00Deadlift Assistance. Thur. 1/26.Speed Pulls 6x3<br />185, 225, 225, 225, 225, 225<br /><br />Standing Calf Raise Machine 3x20<br />-> all w/ 20lbs<br /><br />Hip Adduction Machine 3x10<br />295 (@10), 265 (@7), 265 (@8)<br /><br />Hip Abduction Machine 3x10<br />160 (@10), 130 (@9-), 115 (@8)Benhttp://www.blogger.com/profile/03667278470835782809noreply@blogger.com0tag:blogger.com,1999:blog-7627907027016040808.post-11320295427546334982012-01-28T01:05:00.000-08:002012-01-28T01:09:57.605-08:00Bench Triples. Tues. 1/24.Bench 3x3<br />145 (@9), 155 (@10-)x1+->spotter took second rep (I had messed up my flare but I still had the weight) 155 x2 -> just racked it, wasn't feeling this<br /><br />Pause Bench 3x3 @ (3 sec.)<br />115 (@8), 125 (@9), 135 (@10)<br /><br />Pendlay Rows 4x3<br />135 (@8), 145 (@10-), 145 (@10-), 145 (@10-)<br /><br />Close-Grip Weighted Pullups 4x5<br />BW+25lbs, BW+25lbs, BW+25lbs, BW+25lbs<br /><br />Db Curls 3x12<br />-> all w/ 15dbsBenhttp://www.blogger.com/profile/03667278470835782809noreply@blogger.com0tag:blogger.com,1999:blog-7627907027016040808.post-12418161071799156122012-01-28T00:59:00.000-08:002012-01-28T01:05:00.429-08:00Squat Triples. Mon. 1/23.Back Squat 3x3 (belted)<br />205 (@9-), 205 (@9-), 215 (@9)<br />-> (squat sessions have just been like a boring march down the same street every monday ... it's been over a year since I hurt my achilles and before then I hit 225x4 on squats ... lately the best I done with 225 is 2 reps ... my form is also horrible ... working on improving it and keeping my torso upright)<br /><br />Band-Lightened Squat 4x3<br />-> w/ the big greens<br />3pes (@7), 3p+15lb.es (@8+), 3.5pes (@9+), 3.5pes (@9+)<br /><br />Safety Squat Bar Pause Squats 3x3 @ (3 sec.)<br />+35lbs (@8), +40lbs (@10-), +40lbes (@10-)<br /><br />Foam Roller Transversus 3x16<br /><br />Standing Calf Raises 3x10<br />60lbs (@7), 80lbs (@7), 100lbs (@8+)Benhttp://www.blogger.com/profile/03667278470835782809noreply@blogger.com0tag:blogger.com,1999:blog-7627907027016040808.post-27975072428865383312012-01-23T11:45:00.000-08:002012-01-23T11:52:55.290-08:00Bench Assist. Fri/Sat. 1/20-1/21.**** (MISSED 2 WORKOUTS MID-WEEK DUE TO ILL STOMACH) ****<br /><br />Band-Lightened Bench 5x3<br />155 (@8), 165 (@9), 175 (@10), 165 (@10-)<br />-> w/ purples (doubled)<br /><br />Standing Press 4x5<br />65 (@8), 75 (@9+), 75 (@9+), 75 (@9+)<br /><br />Cable Flys 4x10<br />35lbs (@7), 50lbs (@9), 50lbs (@9+), 45lbs (@9+)<br /><br />**** (RAN OUT OF TIME, GYM CLOSES EARLIER ON FRIDAYS, FINISHED SATURDAY MORNING) ****<br /><br />Wide-Grip Cable Rows 4x5<br />130 (@9+), 130 (@9+), 130 (@9+), 130 (@9+)<br /><br />Close-Grip Lat Pulldowns 4x5<br />170 (@9+), 170 (@9+), 170 (@9+), 170 (@9+)<br /><br />Rear Delt Fly Machine 4x10 (vertical grip)<br />85 (@7), 100 (@9), 115 (@10), 115 (@10)<br /><br />Hammer Curls<br />30dbs x7, 30dbs x6<br /><br />Preacher Curls (outer open grip) 2x6<br />50lbs, 50lbs<br /><br />EYH Bads (wrist extensors)<br />-> greens x20 reps, yellows x10 reps, yellows x10 repsBenhttp://www.blogger.com/profile/03667278470835782809noreply@blogger.com0tag:blogger.com,1999:blog-7627907027016040808.post-47712315863726782362012-01-20T23:48:00.000-08:002012-01-20T23:57:03.502-08:00Squat. Mon. 1/16.Back Squat 3x5 (belted)<br />185 (@8), 195 (@9), 205 (@10-)<br />-> (working on staying upright)<br /><br />Band-Lightened Squats 4x3<br />-> all w/ purples (singled)<br />275 (@9), 275 (@9), 275 (@9), 275 (@9)<br />-> (focusing on straight torso w/ "chest to chin")<br /><br />Safety Squat Bar Pause Squats 5x3 @ (3 sec.)<br />+1pes (@10), +40lbes (@10), +35lbes (@9), +35lbes (@9), +40lbes (@9+)<br /><br />Hyperextensions 3x30 BW<br /><br />Hip Adduction Machine 4x30<br />40lbs (very easy), 85lbs (easy), 130lbs (medium), 175lbs (tough)<br /><br />Aerobics Ball Transversus Crunches 4x12<br />57.5lb (@8), 57.5lb (@9), 57.5lb (@8+), 62.5lb (+ 10 sec.) hold (@10)Benhttp://www.blogger.com/profile/03667278470835782809noreply@blogger.com0tag:blogger.com,1999:blog-7627907027016040808.post-23713403545570257542012-01-20T23:43:00.000-08:002012-01-20T23:47:48.142-08:00Bench Assist. Fri. 1/13.Band-Resisted Bench 9x3<br />-> all w/ minis (red)<br />95, 105, 115, 115, 125, 125, 135, 145, 135<br /><br />3-Board Bench 4x3<br />155 (@8), 165 (@9+), 170 (@10-), 175 (@10-)<br /><br />Shoulder Press 3x8<br />65, 65, 70<br /><br />Wide-Grip Lat Pulldown 4x8<br />120x8, 120x8, 120x8, 110x8<br /><br />Cable Rows (med. grip) 4x8<br />140x5, 110x8, 110x8, 110x8<br /><br />Shrug Machine (facing in)<br />3pes x16, 3.5pes x10, 3.5pes x10, 3pes x ?<br /><br />Db Bicep Curls 3x8<br />-> all w/ 25dbsBenhttp://www.blogger.com/profile/03667278470835782809noreply@blogger.com0tag:blogger.com,1999:blog-7627907027016040808.post-88093358190453008242012-01-20T23:38:00.000-08:002012-01-20T23:43:05.179-08:00Deadlift Assistance. Thur. 1/12/12.Speed Pulls 8x3 (no belt)<br />225, 245, 245, 245, 245, 265, 265, 245<br /><br />Box Squats 5x5 (belted)<br />135 (@9), 135 (@9), 135 (@9), 135 (@9), 135 (@9)<br />-> focusing on squatting straight up<br /><br />Lunges 3x10<br />95 (@8), 95(@8), 95 (@8)<br /><br />Reverse GHR Sit-Ups<br />-> all w/ green medicine ball behind head<br />7 reps, 8 reps, 10 reps<br /><br />Free Motion Seated Calf Press<br />100x10ea, 160x10ea, 160x10ea, 100x10eaBenhttp://www.blogger.com/profile/03667278470835782809noreply@blogger.com0tag:blogger.com,1999:blog-7627907027016040808.post-65003726805408396422012-01-11T00:18:00.000-08:002012-01-11T00:23:13.711-08:00Bench Triples and Singles. Tues. 1/10/12.Bench 3x3, 2x1<br />145x3 (@8), 155x3 (@10-), 155x3 (@10),<br />165x1 (@10), 165x1 (@10)<br /><br />Incline Bench 4x5<br />115 (@8), 115 (@8+), 125x4+f -> (stopped on the last rep because I flared too wise and my right shoulder just felt off - didn't want to risk anything so I also skipped the last set)<br /><br />Semi-Bent Over Rows <br />95x15, 135x5, 95x15, 135x5<br /><br />Chin-Ups<br />BWx10, BWx8, BWx9, BWx10<br /><br />Weighted Dips 3x4<br />BW+35lbs, BW+35lbs x3+f, BW+25lbs x3+f<br /><br />Db Bicep Curls 3x6<br />-> all w/ 27.5 dbsBenhttp://www.blogger.com/profile/03667278470835782809noreply@blogger.com0tag:blogger.com,1999:blog-7627907027016040808.post-3116713441037262802012-01-11T00:10:00.000-08:002012-01-11T00:17:56.584-08:00Squat Triples and Singles. Mon. 1/9/12.Back Squat 3x3, 2x1 (belted)<br />205x3 (@8+), 215x3 (@9-), 215x3 (@9),<br />235x1 (@9), 255xf -> (I had that squat!! However, I didn't drive my legs enough while focusing so much on staying semi-upright and then I still caved in and my torso flopped so I lost my chance of squatting the weight further up)<br />-> (the weight was do-able though - and it didn't feel heavy on my back - just a technical mistake)<br /><br />Good Mornings Off Pins 5x5 (belted)<br />225 (@8), 245 (@9-), 245 (@9), 245 (@9), 245 (@9)<br />-> (w/ pins at squat rack level #10)<br /><br />Hyperextension Machine (in courtyard) 4x8<br />-> all @ 35lbs, keeping explosive<br /><br />Reverse GHR Sit-Ups 3x8<br />BW+10lbs, BW+10lbs, BW+10lbsBenhttp://www.blogger.com/profile/03667278470835782809noreply@blogger.com0tag:blogger.com,1999:blog-7627907027016040808.post-69418281558624825162012-01-08T22:40:00.001-08:002012-01-08T22:45:34.434-08:00Heavy Rack Pulls (doubles) and some bench assistance. Fri. 1/6/12.Sumo Rack Pulls 3x2 (belted)<br />365 (@8), 385 (@9+), 405 (@10)!!!!<br />-> (I was incredibly happy to hit 405!!! My PR for this is 405x3 ... my grip was slippping a little while putting down the second rep but I felt good).<br />-> (pins were 1-2 inches below my knees)<br /><br />Good Mornings Off Pins 3x4 (belted)<br />225 (@9), 225 (@9), 245 (@10)<br /><br />**** (came back to the gym later at night for some bench assistance work) **** <br /><br />Incline Bench <br />125x5 (@9) -> my left collar bone area was hurting so I just stopped, I didn't want to risk anything<br /><br />Close-Grip Lat Pulldowns<br />120x12, 180x6<br /><br />Iso-Lateral High Row Machine <br />1.5 pes x 15, 1.5 pes x 15<br /><br />**** (gym closed & I ran out of time) ****Benhttp://www.blogger.com/profile/03667278470835782809noreply@blogger.com0tag:blogger.com,1999:blog-7627907027016040808.post-90628851125670136132012-01-03T17:56:00.000-08:002012-01-03T18:02:10.853-08:00Bench Doubles. Tues. 1/3/2012.Bench 4x2<br />145 (@8), 155 (@9-), 165 (@10-), 165 (@9+)<br />-> (for most of this past quarter, 165 has been tough for me when just hitting singles so it was good to knock out some doubles with this weight!! -seasonal PR). <br /><br />Floor Press 4x4<br />135 (@8), 145 (@9+), 145 (@10-), 145 (@10)<br /><br />Dumbbell Bench 4x8<br />45dbs (@8), 50dbs (@9+), 55dbs (@10), 50dbs (@9)<br /><br />Cable Rows (medium grip)<br />120x12, 160x6, 120x12, 160x6<br /><br />Rear Delt Fly Machine 3x12<br />-> all w/ 10lb.es.<br /><br />EYH Bands (wrist extensors) 3x20<br />-> all w/ white bands (easiest level)Benhttp://www.blogger.com/profile/03667278470835782809noreply@blogger.com0tag:blogger.com,1999:blog-7627907027016040808.post-57336541636737056072012-01-02T23:27:00.000-08:002012-01-03T18:02:34.494-08:00Squat Doubles. Mon. 1-02-2012.Back Squat 4x2 (belted)<br />205 (@8+), 215 (@9), 215 (@9), 225 (@10)<br /><br />Box Squat 4x4 (belted)<br />145 (@8+), 155 (@9), 165 (@9+), 170 (@10-)<br /><br />Form Focus Squats 4x8 (belted)<br />115 (@7), 135 (@9), 115 (@7), 115 (@7)<br /><br />Standing Calf Raises 3x15<br />-> standing on a 1 inch wooden board and using shrug machine<br />1 pes, 1 pes, 1 pes<br /><br />Rotary Torso Machine (core) 3x12<br />80, 80, 80Benhttp://www.blogger.com/profile/03667278470835782809noreply@blogger.com0tag:blogger.com,1999:blog-7627907027016040808.post-64502710615252599822012-01-02T23:18:00.000-08:002012-01-02T23:35:21.434-08:00Bench Assist. Fri. 12/30/11.Incline Bench 4x5<br />115 (@8), 125 (@9), 135 (@10)->P.R.!!!!, 120 (@8+)<br /><br />Weighted Dips 4x3<br />BW+25lb (@7), BW+35lb (@9-), BW+45lb (@10)-> P.R.!!!!, BW+35lb (@9)<br /><br />Cable Flys 3x12<br />100, 100, 100<br /><br />Lat Pulldowns (close-grip) <br />130x12, <br />200x6->P.R.!!!!! (this was the whole stack at my local gym)!!!,<br />140x12,<br />180x6<br /><br />Dynamic Shrugs (on shrug machine)<br />4pes x20, 3pes x40, 3.5pes x25, 2.5pes x44<br /><br />Iso-Lateral High Row Machine<br />1.5pes x12, 2pes x10, 1.5pes x12, 2p+10lb.es x6<br />-> (all very explosive with good control)<br /><br />Bicep Curls 3x10<br />25dbs, 25dbs, 25dbs<br /><br />EYH Bands (wrist extensors) 3x12<br />-> all w/ white bands (easiest level)Benhttp://www.blogger.com/profile/03667278470835782809noreply@blogger.com0tag:blogger.com,1999:blog-7627907027016040808.post-30575135332478147992012-01-02T23:13:00.000-08:002012-01-02T23:17:34.874-08:00Deadlift Assistance. Thur. 12/29.Sumo Rack Pulls 4x4 (belted)<br />315 (@7+), 335 (@8+), 355 (@9), 365 (@10)<br /><br />Good Mornings Off Pins 4x2 (belted)<br />-> (w/ pins at the 11th hole of the squat rack at my local gym)<br />225 (@8+), 245 (@9), 265 (@9+), 275 (@9+)<br />-> (last 2 sets were kind of a semi-squat/GMOP)<br /><br />Standing Calf Raises 3x20<br />-> all BW<br /><br />Weighted Sit-Ups <br />25dbx5f, 10dbx9, 10dbx6+f<br />->(w/ 20 seconds rest between sets, gym closed early. I ran out of time.)Benhttp://www.blogger.com/profile/03667278470835782809noreply@blogger.com0