Bench Singles. Tues. 11/01.

**** FORM CHANGE: I SWITCHED TO A WIDER GRIP TODAY. AFTER BENCHING WITH MY RING FINGERS ON THE BAR RINGS FOR A SOLID 6 MONTHS NOW, OR HOWEVER LONG IT HAS BEEN, I AM NOW SWITCHING BACK TO BENCHING WITH MY MIDDLE FINGERS ON THE RINGS TO HELP GET A BETTER TUCK & KEEP MY ELBOWS IN WITH MY LONG ARMS. ****

Bench 3x1
155 (@8), 165 (@10), 165 (@10)

Pause Bench 4x3 @ (3 sec.)
115, 115, 115, 125
-> (working on keeping elbows against lats during tuck).

Pendlay Rows 5x5
115, 115, 115, 115, 115

Weighted Pullups 4x8
BW+10lbs, BW+10lbs, BW+10lbs, BW+10lbs

BW Dips 4x5

Barbell Shrugs (*high reps*)
225x20, 225x30, 225x27, 225x40
-> (did all reps very quick & explosive).
-> (kept going during set even after reps were not full range of motion anymore).

Midnight trainings

Squat

275 x 3 x 5 @ 9

Zercher squat

185 x 5

195 x 5

205 x 5

225 x 5

I think I'm getting back into the groove for these

Pause squat

225 x 3 x 3

plyabs

Bench

165 x 3

170 x 3 x 3

175 x 3

Floor press

165 x 5 x 2

175 x 5

175 x 4

1 in the tank, always 1 in the tank

Dumbbell bench

65 x 8 x 2

65 x 6

65 x 8

Lat pulldown,

180 x 8 x 4

barbell shrugs superset

315 x 8 x 4

Stiff-Leg Volume. Thursday, 4/14/11.

Stiff-Leg Deadlifts 5x5 (no belt)
225, 225, 225, 225, 225

Stiff-Leg Deadlifts from on Box 5x5 (no belt)
225, 225, 225, 225, 225
-> ~2 inches off ground (standing on top of the blue 20 kilo plates)

Barbell Shrugs 3x25
-> all w/ double reverse grip
135, 135, 135 (pretty light)

Ab Wheel 3x10
-> all BW+resistance

**** WEIGH-IN: 137.5 LBS (lost a few pounds since the 141 (BW PR tie) weigh-in last quarter) ****

Bench Assistance & Deadlifts. Friday, 4/18/11.

Shoulder Press 5x3
85, 85, 85, 95, 95

Close Grip Pin Press 4x5
-> with pins ~5 inches off chest
-> all @ 135

Deadlifts 2x2
315, 315
-> felt ok, form not so great - rounded back, but at least deadlift strength is coming back to what it previously was (when 4 rep PR was w/ 335)

Stiff-Leg Deadlifts 3x10
185, 185, 185

Barbell Shrugs 3x15-20
185, 185, 185
-> all w/ double overhand grip

One Arm Bent-Over Barbell Shrugs
185x11 ea, 135x30 ea
-> this is a new shrug that I thought of, the focus is to hit the back of the traps & upper back more in a shrug movement while keeping my arms fairly straight

Bicep Curls (open grip)
80bb x 3 + f -> P.R.!!!!! , 80 bb x 3 + f

Reverse Curls
50bb x 12, 50bb x 15, 35bb x 17