Bench Assistance

(on Saturday)

Standing Press:

185 x 1

205 x 1

225 x 1 @ 10

too busy to get the full workout in.

(on Sunday)

Went light since I need to do regular bench on Tuesday.

Incline Dumbbell Bench:

90 x 8

95 x 8

100 x 8

Not sure how I got so strong on these?

Dumbbell Triceps Extensions:

30 x 10

40 x 10

50 x 8 (PR?)

Pull ups:

bw x 15, 8, 10

Shrugs:

405 x 10

495 x 10, 8

It feels like I'm going to pass out after these sets.

Standing Curlzzz w/ EZ bar:

65 x 10

85 x 10, 10, 8

Finished with some overhead shrugs and rotator cuff work

Bench Assistance

Didn't make it to the gym thurs-saturday to get the deadlift workout in :(

Incline Dumbbell Bench:

95 x 3

105 x 3

115 x 3 @ 9+

120 x 3 @ 10+

The 120s were much harder that 115s, but I'm still pretty pleased I could do 240 on this.

Dumbbell Shoulder Press:

70 x 8

80 x 8

90 x 8

Dumbbell Bench:

90 x 8

95 x 8 @ 10-

100 x 8 @ 10

My form is all over the place on these due to my shoulder still mending.

Pull ups:

bw x 15, 8, 8

Wide-grip cable row

200? x 10, 10, 10

Used the rusty cable machine at 4-star. who knows what resistance the machine alone adds, haha.

Incline Curls:

30 x 10

40 x 8

50 x 4

Finished with some rotator cuff work.

Bench 1

Bench:

275 x 1

295 x 1

315 x 1 @ 10-

320 x 1 @ 10

325 x 1 @ 10

These felt much better than the benches at nationals. Lots of good explosion at the bottom and some drive at the top. Shoulder was still sore and the biceps ached, but not too bad.

Overhead pin press:

135 x 5

185 x 3

205 x 3

215 x 3

225 x 3

I didn't have a spotter so I did these just to get some heavy tricep lockout work. Felt hard.

Pendlay Row:

135 x 5

185 x 5

205 x 5

225 x 5

245 x 5 @ 9+

I did these with a loose belt for a change, and whoa, did they feel better. 245 was hard, but not nearly as sloppy as was in the past. I still feel these a lot in my hamstrings. Does anyone else?

Dips:

bw x 10, 30, 25, 25

The first set always feels terrible. Warming up?

Finished with crunches, pnf, and rotator cuff work.

Bench 3

Bench:

275 x 3, 3, 3

285 x 3

295 x 3

Pain was @ 3. The spotter noticed that my left arm was flaring more than my right. Perhaps I'm compensating due to my sore shoulder. I need to video it to see.

Foam roller press:

295 x 5

315 x 5

335 x 5

These felt better. Spotter said I was even on both arms, so I think I must be twisting at the bottom, which makes sense since that's where it feels most uncomfortable.

Triceps extension:

30 x 12

Eh, felt weird, so I stopped.

Dips:

bw x 15, 20, 20

Pendlay Row:

135 x 8

185 x 5, 5, 5

My middle back is mildly sprained and my lower back is sore as eff, so I just skipped shrugs for the time being. I'll probably work them in on friday.

Finished with some foam roller transversus, banded rotator cuff, and pnf stretching.

Banch 5

Bench:

255 x 5

265 x 5, 5 @ 8+

225 x 8, 8 @ 8

Meh. My elbow nerves are stil somewhat painful, which is frustrating. Shoulder feels sore but not painful. I had no spotter and lift off, so I stopped going up and just did some burn out sets. 265 felt way harder than 225, which was weird. I think I'm just deconditioned to heavy weight.

No spotters, so couldn't do board press.

Pendlay Row:

135 x 5

185 x 5

205 x 5, 5

Shrugs:

405 x 5

495 x 5

545 x 5

585 x 5

625 x 5

One-arm tricep extensions.

30 x 10, 10

40 x 10

50 x 6

Switched to single arm exercises to avoid the shoulder issue.

Dips:

bw x 10, 20, 15, 10

Finished with some cable abs, rotator cuff exercises, and light bicep curls.

Overall, a super frustrating day.

Squat 5

I went yesterday, but wasn't feeling it because I left my knee sleeves at home, so I just bagged it at left after running a mile. Came back today.

Squat:

405 x 5, 5, 5, 5, 5 @ 8 w/ monster-minis

Kept it light. Lower back still feels weird, but the legs feel as strong as ever.

SS-bar Squats off Pins:

225 x 5

275 x 5

295 x 5

315 x 5 @9+

I did one set with the barbell, but my shoulders are still feeling rough and the scabs on my back haven't healed from nationals yet, so I switched to the ss-bar. These felt good, but tough. I'm expecting to jump up next week now that I have a feel for where I can start from. This lift reminds me a lot of a conventional deadlift.

Zercher Squats:

135 x 8

185 x 8

225 x 8, 8

I was completely gassed at this point. I noticed that my adductors lit up even when I started warming up with the bar. All of my other squatting is close-stance, so I really need to make sure I'm doing something wide stance each cycle to maintain flexibility, especially for sumo as well.

Finished with ghr abs and a bunch of rotator cuff exercises. Apparently, I'm terribly weak at the backards motion rotator cuff exercises? I could do 50+ reps forward but only 15 or so backwards. Hopefully correcting this imbalance will start to address my shoulder issues.

Bench. Tuesday, 12/28/10.

Bench (belted)
155x1
155x1
155x1
145x2
155x2

Decline Bench 4x5
135
150
150
150

Dumbell Bench 5x8
-> all with 45s

Wide Grip Pullups 4x6 BW

One Arm Rear Delt Flys 3x12
-> all with a 15 lb dumbell

Cherry Pickers 4x20
-> all with a 40 lb dumbell

Banded Rotator Cuff Exercise 3x8

Forearm Wrist Flips 2x20
80
100

Bench Assistance. Friday, 12/24/10.

Standing Press (belted)
95x3
85x4
85x3+f
85x4

Floor Press 4x5
135
135
135
135

Dips 4x8 BW

Wide-Grip Pullups 4x6 BW

Semi Bent Over Rows 4x4
135
135
135
135

Barbell Forearm Grip holds 3 x (10 sec.)
315
315
315

Cherry Pickers 4x20
50
50
40
40

One Arm Rear Delt Flys 3x12
15
15
15

Cable Abs 4x3
110
110
110

(2) Banded Rotator Cuff Exercises 3x10 (each)

(2) Wrist Strengthening Exercises 3x10 (each)
-> with 8 lb weights