Luke 9-27-11 Bench

Shitty bench day, maybe because of weight loss, maybe because of 5 hours of class and little sleep, maybe because of excessive dart playing, maybe because of equipped squats. I feel like I lost all progress from over summer. I am now trying to eat a ton to counter my weight and strength loss.

Bench

185 x 5 @ 9-

190 x 5 @ 9+

195 x 5 @ 10-

185 x 5 @ 9+

185 x 5 @ 10- pathetic. I hit 185 x 10 and 195 x 8 2 weeks ago.

3 Board Press (closer to 4 board using yoga block)

225 x 3 x 4 @ 10- My lockout is no longer strong

Dumbbell Tricep Extension

32.5's x 8 x 3

superset with cable row

200 x 8 x 3

Bench 4/19/2011

Mad list of personal problems going into this workout
Bench
185 x 5 at 8
205 x 5 at 10
185 x 5 at 9
185 x 5 at 9

3.5 Board
225 x 5
235 x 5
235 x 5
225 x 5

Close Grip & Close Grip Lat Pull Down Superset
175 x 5 / Stack x 8; 3 sets
155 x 6
165 x 6

Rear Delt Machine
3 sets of 10

Luke Bench 4-19-11

Bench

185 x 5 @ 8+

190 x 5 @ 9

195 x 5 @ 10-

195 x 5 @ 10+ super grinder on last rep 195 x 5 ties PR and I hit it for 2 sets

185 x 5 @ 10-

3.5 Board Press

205 x 5 @ 8+

215 x 5 @ 8+

225 x 5 @ 9 PR

235 x 2 + fail. I failed really fast on that last rep,it felt like I didn't even try

Incline Bench

145 x 5 @ 8

155 x 5 @ 10-

155 x 5 @ 10-

superset with close grip lat pull down

200 x 8

210 x 8

220 x 6

Shrugs

tried some hook grip and double overhand with no straps and had trouble holding it

365 x 17 @ 7 with alternating grip, stopped early because my underhand grip arm's bicep was too bent

Incline Sit Ups

BW x 10 x 3

superset with shoulder stuff like scap push ups

3.16.11-Bench

Bench Press:
175
180
185
190 PR
195xf (fail a little off the chest)

Board Press (3.5 board):
185x5
195x5
205x5

Pause Bench (3 seconds):
145x3x3

Shrugs supersetted with pull ups

Luke 3-16-11 Bench

Bench

185 x 4 @ 9-

190 x 4 @ 9

195 x 4 @ 10-

200 x 3 @ 10

185 x 4 @ 9

3.5 board bench

205 x 5 @ 9-

215 x 4 @ 10

215 x 5 @ 9 went a tiny bit wider

Pause Bench with 3 second Scott count

175 x 3 @ 9+

175 x 3 @ 10

175 x 3 @ 10 + toe cramp

Shrugs

315 x 15

405 x 12

455 x 17

superset with wide grip pull ups

BW x 23, 18, 15

Bench

Woke up from a nap 30 minutes before lifting and felt pretty shitty with a sore throat and runny nose. Had a good training session though so I guess this is more evidence that lifting sick is the way to go.

Bench (brief pause)

195 x 1

205 x 1 @9

215 x 1 @10-

225 x 1 @10

230 x 1 @10 (5lb PR) <--pause was pretty questionable, as the video shows, I can't really tell where the bar is moving the slowest, probably around a 3 or 4 board?

3.5 board press (yoga board)

195 x 5

225 x 3 <--sandbagged

225 x 5, 5

3 second pause bench

165 x 3

175 x 3, 3

Barbell shrugs

405 x 10

455 x 10, 10

ss'd with wide grip pullups

BW x 15, 11, 10, 10

Finished with 3 sets of GHR abs

Bench

Bench (brief pause)

175 x 3

185 x 3

195 x 3

210 x 2+1fail

195 x 3

I thought the 210 set was a PR but it actually wasn't :(

http://uclapowerlifting.blogspot.com/2011/01/bench_11.html

Funny thing is that workout was almost exactly the same as this one. Definitely shrugged more today though lol

3.5 board (yoga block)

195 x 5

205 x 5

215 x 5

225 x 3

3 second pause bench

155 x 3

165 x 3

175 x 3

Barbell shrugs

405 x 10

455 x 10

495 x 10

545 x 8

585 x 6

Wide grip pullups

BW x 15, 12, 12, 10

Supersetted these with 3 sets of GHRs.

Bench Assistance

Where was everybody??? Only Alex, Max, and I lifted at 4:30.

3.5 board press (yoga block)

185 x 4 sets of 6

Flat dumbbell press

60s x 12, 8

50s x 12

Cable rows

250 x 6, 6, 6, 6

Neutral grip pullups

BW x 12, 12, 12

Finished with 3 sets of ball rotations and 30 minutes on the stationary bike. Need to kick up the cardio since I'm consistently weighing 187-188 in the mornings.