Bench Triples and Singles. Tues. 1/10/12.

Bench 3x3, 2x1
145x3 (@8), 155x3 (@10-), 155x3 (@10),
165x1 (@10), 165x1 (@10)

Incline Bench 4x5
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)

Semi-Bent Over Rows
95x15, 135x5, 95x15, 135x5

Chin-Ups
BWx10, BWx8, BWx9, BWx10

Weighted Dips 3x4
BW+35lbs, BW+35lbs x3+f, BW+25lbs x3+f

Db Bicep Curls 3x6
-> all w/ 27.5 dbs

I was waiting for the PDF

Now that we have an official workout for the new cycle I wanted to return to using the blog. Nothing interesting happened in the month of doing screw around workouts except for a lot of cleans, culminating in
Cleans
175 x 1 x 2 (PR)

And now for the split
Squat
275 x 5 x 5
Not feeling it

GMOPs
315 x 5 x 5

(Extra) Low box squats
225 x 3 x 6
Minimized rest time between sets for these

Bench
175 x 5 x 2
180 x 4
175 x 5
175 x 4
I'll attribute this to doing shoulder stuff on Sunday

Incline bench
145 x 5 x 4

Bent over row
185 x 5 x 2
195 x 5 x 2

Chin ups
BW x 15 x 2
BW x 12 x 2

Skullcrushers and cable flyes

Bench Assistance

Incline Bench:

225 x 3

235 x 3

245 x 3

255 x 3 @ 10-

Standing Press:

185 x 3

205 x 2 + 1f

185 x 4 + 1f

My form was off on these. I was failing 2" below the lockout.

Floor Press:

225 x 5

245 x 5

255 x 5 @ 9

Feeling better about this exercise

Chin Ups:

bw x 17, 15, 12

Bench:

225 x 10, 10

Cable Row:

250 x 10, 10, 8, 5

No rest, so I got exhausted by the last set.

Finished with some GPP.

8/30 Deadlift

Warmed up with some back extensions and a lot of stretching. My left hamstring was super tight, so that may be having an effect on my hip problems.

Deadlift:
135x5x3
185x5x2
245x2
295x2
335x1
385x1
425x1 @9ish
335x5x5

Sumo Deadlift:
245x10x3

Chins:
30 reps @ BW

Abs

OMG so tired. Since I have no squatting to do, I decided to go all out with the deadlifting. 425 wasn't too bad - just slow off the floor. Suprisingly sumo pulling does not bother my hips, so I will use it to maintain leg & glute strength. 10 reps were a mistake though. 5x5 is a better choice.

Bench Assistance

Standing Press:

135 x 8

145 x 8

155 x 8, 8

Pendlay Rows:

135 x 6

155 x 8

175 x 6, 6

These were harder than I expected, partially due to me not being that flexible to keep my back flat. I like the forced range of motion though, so I'll keep them in next cycle and see how they progress.

Close-grip bench:

185 x 8, 8, 8, 8

Mild left shoulder irritation with these.

Chin-ups:

5, 17, 8, 8 (pull up on last one).

Felt a weird pull in my left pec on the third set.

Finished with cable flyes for sets of 20 and supine rows til failure.

8/26 Bench

Less than a week until MCAT. Long nights studying and lots of stress.

Bench:
185x3
205x3
225x3
195x5x5

Chins/Dips:
BWx5/5x5

Row:
5 sets of 10

Curls & Rotator Cuff

As much as I hate doing volume work, I think I need it to get stronger. 1 set isnt cutting it anymore. As for the RC work, I found an exercise that works really well. Not sure what it's called, but it uses a barbell and is a combo upright row + external rotation + overhead press. My shoulders feel amazing after doing a couple sets with the 45lb bar.

EDIT: This is the rotator cuff exercise. Looks lame, feels great.

Bench

Bench:

225 x 8, 8, 8, 8, 8

Went just for volume to get the muscles used to working out again. No shoulder or elbow pain, which is awesome.

Incline Dumbbell:

70 x 8, 8

75 x 8

80 x 8

Chin ups:

10

15

12

I felt a weird tightness in my left rhomboid area when I first started. Someone suggested that tightness in this area might be responsible for shoulder pain, so I think it's good i managed to stretch it out.

Dips:

10

20

20

Cable Row:

200 x 15, 15, 15

Dumbbell Triceps Extensions:

30 x 10

40 x 10

45 x 10

Bicep curlz:

50 x 7

55 x 5

60 x 5

Finished with 3 sets of transversus crunches and some pnf stretching. The stretching felt awesome after playing ultimate frisbee on tuesday, which I'm still crazy sore from.

Fine I'll start doing heavy shrugs again

Rack pull

365 x 4 x 4

That's all my hands can stands and they can't stands no more

(holy crap my grip strength is really going down, this wasn't even close to hard for my back)

Stiffies

275 x 5 x 4

Glute-ham raise

BW x 8 x 4

I moved all around the gym looking for a good place to do these

abs

Standing pin press

115 x 3

120 x 3 x 2

125 x 3

130 x 3

Made sure to allow the bar to fully rest between each rep

Bench press

135 x 10

140 x 10 x 2

Weighted pushups

BW+25 x 10 x 4

Chin ups

BW+30 x 5 x 2

BW+30 x 6 x 2

dips superset

BW x 8 x 4

KRULLS

Haven't PR'd in a while

Bench

175 x 3 @8

180 x 3 @8+

185 x 3 @9

Close grip bench

145 x 5

155 x 5 x 3

Despite the title I actually think this is a PR

Chin ups

BW x 16

BW x 15 x 3

machine shrugs superset

GMOPs

315 x 5

335 x 5

345 x 5 x 2

Went off 10 this time VIT

Stiff-legged deadlift

275 x 8

295 x 8 x 2

Cardio

Ultra wide sumo deadlifts

225 x 8 x 2

245 x 8

cablabs

Not taking care of myself

Squat

265 x 3

275 x 3

285 x 3 x 2

285 x 2+f

I'm starting to use knees out as a tool to get the correct leverage. As in I start the ascent knees in, then goe out to push myself past the sticking point. Maybe should fix this.

Box squat

225 x 5 x 5

Pause squat

no

Hang cleans

Bench

175 x 3 x 3

155 x 3

165 x 3

Incline bench

135 x 8

145 x 6

135 x 8 x 2

Dips

BW x 15

BW+10 x 12

BW+25 x 10

BW+45 x 8

Chin ups,

BW x 15

BW+10 x 12

BW+25 x 6

BW+45 x 5

machine shrugs superset

Bench 3 (really 5)

Bench:

265 x 5

275 x 5, 5, 5, 5 @8+/9-

Less pain than before, but still not comfortable. Kept it light with sets of 5 instead of 3 this week to avoid rushing to heavier weight that might aggravate the joints further.

2-board:

275 x 8, 8, 8, 8 @ 8+

Incline Bench:

135 x 21, 11, 12

Wow. got tired on these fast.

Shrugs:

some sets x some reps.

Chin ups:

20, 15?, 12

ghr abs

4/1 Fool Bench

Reverse Grip:
135x10
165x8
185x5
205x3
225x5
185x8

Low Pin Press:
135x5
185x5
205x5

Chins

Yay Reverse Grip!

3/29 Bench

Bench:
135x10
165x8
185x5
205x3
225x5 @ 8.5

Close Grip:
135x8
165x8
175x8
185x8

Chins

Back to banching. Felt pretty good, and my shoulders felt a bit stronger.

Christ I need a foam roller

Good mornings

275 x 5

295 x 5

305 x 5

315 x 5 (PR)

Low box squat

245 x 3

255 x 3 x 2 (first normal stance, second extra wide)

265 x 3 x 2 (first normal stance, second extra wide)

Since these were all unbelted, I legitimately think I might be better at these than normal squats at this point

Banded hyperextensions

gray x 12 x 4

Calves, hanging leg raises superset

Arnold press

45 x 5 x 5

Dumbbell bench

60 x 8 x 4

Decline bench

155 x 5

175 x 5

185 x 5

195 x 4+whoops

Chin ups

BW x 15 x 3

BW x 12

flyesceps

Week 5 Bench

Bench:
135x3
165x3
185x3
205x3
225x3
245x1x3 (simulated calls)

Incline
Chins

Worked on my opener today on a shitty bench, no wrist wraps, and unracking by myself. 245 was still decently easy, so it will be a nice opener.

I actually mean Arnold presses this time

Arnold press

40 x 5

45 x 5 x 3

50 x 5

Dumbbell bench

65 x 8 x 3

65 x 6

Decline bench

135 x 5

145 x 5 x 2

155 x 5

Cable flyes

Chin ups

BW x 15

BW x 15

BW x 12

BW x 10

Cable rows

Week 4 Incline

Incline:
95x5
135x3
155x3
165x3
185x3
195x3
205x1
215x1
225x1 (matches PR, but without gregging)

Bench:
225x3x3 (w/ pause)

6 sets of Chins

Other stuff

Good pressing today. Nothing much to say.

YUMP

Standing press

120 x 3 x 3

125 x 3

Incline dumbbell bench

60 x 8 x 4

Dips

BW x 15 x 3

BW x 20

Chin ups

BW x 15 x 2

BW x 13

BW x 10

I realized that doing these towards the end limits me due to dat dere pump

Reverse curls

oh you know

Week 3 Bench

Bench:
135x5
165x3
185x3
205x3
225x3
245x3
255x2 PR!

Incline:
185x3x3

Standing Press:
135x3
125x3x3

Chins:
BWx 5
45x5, 5, 5

Good pressing today. Had some hand-off confusion with the 255, but it worked out in the end. Also, moved my hand spacing out a bit wider with the pressing today as my elbows were a tad bit tender. Felt strong on incline, and a bit weaker on military.

Vid of 255:

At the cost of accesories

Standing press

120 x 3 x 5

Incline dumbbell bench

55 x 8

60 x 8 x 2

Dips

BW x 15

BW x 14

BW x 15

BW x 12

Chin ups

BW x 15

BW x 14

BW x 12

BW x 11

Cable rows

210 x 5

220 x 5 x 3