Luke 3:16 Bench Assist

T-bar Rows

4 plates x 5

Floor Press

185 x 5

205 x 5

215 x 3

225 x 3 @ 10

Close Grip Bench

175 x 3

185 x 3

195 x 3

185 x 3 x 2

Lat Pulldowns

200 x 5

230 x 5

265 x 5 PR shitty

250 x 5

Flys

Hammer Curls

up to 70's x 6 per arm

Anti rotation ab thing

Luke 3-2-12 Bench Assist

T-bar Rows

up to 4 plates + 25 x 5

Floor Press

205 x 5 forgot to warm up so this sucked. stupid.

205 x 5

215 x 3

225 x 2 + fail. I was pretty tired today from going to bed a 6:30. I should be able to get this weight.

Elbow was irritated from tuesday so I skipped close grip bench

Lat Pulldown

200 x 8 x 3

Cable Flys

GHR abs

BW x 10 x 3

superset with hammer curls

35's x 10 x 2

30's x 10

Luke 2-21-12 Mardi Gras Bench

Bench

185 x 3 @ 7

205 x 3 @ 9-

215 x 2+fail I thought I would have had this, the first 2 felt easy. 215 x 3 was my PR over summer

205 x 3 @ 10-

Floor Press

185 x 5

205 x 5 x 2

215 x 5 PR

Pendlays

135 x 5

155 x 5

175 x 5

185 x 5

Neutral Grip Pull Ups

BW x 22, 15, 12

Incline Skullcrushers

70 x 12

90 x 10 x 2

Ab Wheel

Luke 2-14-12 Bench

I hurt my back on sunday because my roommate stood on it to hang up a decoration... so I skipped squats. My calf/ leg is feeling mostly better from when Ryan wrapped it and my back feels better today.

Bench

185 x 5 @ 8+

195 x 5 @ 9+

195 x 5 @ 10

Floor Press

185 x 5 x 2

195 x 5

205 x 5 @ 10- PR

Pendlays

135 x 5 x 2

155 x 5

185 x 5

Lat Pulldowns

160 x 8

230 x 6

250 x Ro

Triceps

Car Pushing

sandbagged

Bench Doubles. Tues. 1/3/2012.

Bench 4x2
145 (@8), 155 (@9-), 165 (@10-), 165 (@9+)
-> (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).

Floor Press 4x4
135 (@8), 145 (@9+), 145 (@10-), 145 (@10)

Dumbbell Bench 4x8
45dbs (@8), 50dbs (@9+), 55dbs (@10), 50dbs (@9)

Cable Rows (medium grip)
120x12, 160x6, 120x12, 160x6

Rear Delt Fly Machine 3x12
-> all w/ 10lb.es.

EYH Bands (wrist extensors) 3x20
-> all w/ white bands (easiest level)

Bench. Tues. 12/27.

Bench 4x4
135 (@8+), 140 (@9), 145 (@10-), 145 (@10-)

Floor Press 4x2
135 (@8), 150 (@9+), 150 (@10), 145 (@9)

Dumbbell Bench 4x8
40dbs (@ 7), 50dbs (@9), 50dbs (@9), 50dbs (@10)

Power Curls 3x3
-> all w/ Ez-curl bar
-> +30lb.es (@9), +32.5lb.es (@9+), +32.5lb.es (@9+)

Rear Delt Fly Machine 2x12
-> both sets with 10lb.es
(superset with cable rows...)

Cable Rows (medium grip) 2x10
120, 120

Bench. Tues. 12/20.

Bench 4x2
155 (@10), 145 (@9+), 145 (@9+), 145 (@9+)
-> (PECS & TRIS STILL REALLY SORE, COULDN'T DO AS MUCH WEIGHT TODAY).

Floor Press 4x4
115 (@7+), 130 (@9), 140 (@9+), 145 (@10)

Power Curls 3x4
-> EZ-curl bar + 25lbs each side, EZ-curl bar + 30lbs each side, EZ-curl bar + 32.5lbs each side

Dynamic Barbell Shrugs
225x30, 245x25, 205x40

Cable Rows (medium grip)
120x12, 140x5+f, 90x20

Bench Assistance. Fri, 10/14.

Incline Bench 3x5
115, 125, 130

Standing Press 4x3
85, 90, 90, 85
-> (first 3 sets all @ effort level 10)

Floor Press 3x5
125, 135x4+f, 125x4+f
--> (**** ON THE LAST 2 SETS, I FAILED BOTH FINAL REPS THE EXACT SAME WAY - AS A RESULT OF NOT STAYING TIGHT, REALIZING I HAD MESSED UP AND THEN TRYING TO RE-TUCK AND BRING IN MY RIGHT ELBOW WAY INSIDE BEFORE PRESSING THE WEIGHT BACK UP AS A LAST SECOND MEASURE IN THE FORM OF A HAIL MARY AND KEPT FAILING WITH MY ELBOWS NOT EVEN MAKING IT 3 INCHES OFF THE FLOOR AND OBVIOUSLY MY RIGHT ARM WAS THE WEAK LINK GIVING OUT ****)

Weighted Pullups 3x5
BW+30lbs, BW+35lbs, BW+35lbs

Bent Over Rows 3x8
95, 95, 95

Db Bicep Curls (standing) 3x9
25dbs, 25dbs, 25dbs


**** THEN, SOME GRIP STRENGTHENING WORK ON SATURDAY ... ****

Forearm Gripper Holds (5 sets x 20 sec. holds)

Wrist Extensors "Finger Spreads" (4 sets x 15 reps)

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.

Bench Assistance

Incline Bench:

225 x 5

235 x 5, 5

These were harder than I expected for some reason.

Standing Press:

135 x 3

165 x 3

185 x 3

200 x 3 (misload: should have been 195)

205 x 3

Floor Press:

225 x 5, 5, 5

Did one set of 6 pull ups between. I should have warmed up.

Chest-supported Rows:

135 x 5

180 x 5, 5

Ughh, came to practice late and was running out of time to finish all the sets. Lots of personal problems.

Bench Press:

225 x 10, 8

Then did some beach GPP.

Stagnant

Deadlift
365 x 3 x 3
Tried conventional, don't know why

Rack pull
365 x 4 x 2
365 x 3 x 2

kettlebell swings and abs


Incline bench
155 x 5 x 3

Standing press
115 x 3 x 2
120 x 3 x 2
It's been way too long since doing these. I almost forgot my grip.

Floor press
155 x 5 x 2
165 x 5
pull ups superset
BW x 15 x 2
BW x 12+3

Bent-over row
185 x 5 x 3

Bench
135 x 10
135 x 9 x 2

closer

Bench Assist Friday 10-07-11

Incline Bench
115 x 5
125 x 5
135 x 5

Standing Press
105 x 3
115 x 3,3

Floor Press
135 x 5,5,5

Pullups
Rows
Bench Press
105 x 10
115 x 10
140 x 5.5

Biceps
Abs

Bench Assistance. Fri. 10/7.

Incline Bench 3x5
125, 125, 125

Strict Standing Press 4x3
85, 95, 90, 95
-> (w/ 95 I leaned back a lot and struggled to lock it out but I still got it).

Floor Press 3x5
125, 130, 135

Weighted Pullups 3x7
BW+25lb, BW+25lb, BW+30lb

Pendlay Rows 3x9
95, 95, 95

Bicep Curls 3x7
60bb, 60bb, 60bb

Bench Assistance. Fri. 9/30.

Incline Bench 3x5
125, 135x4+f (P.R.!!!), 120
-> (failed halfway up on 5th rep of 135)

Strict Standing Press 4x3
85, 85, 85, 85

Floor Press 3x5
135, 135, 135

Bench 2x(8-10)
115x10, 115x9

Pendlay Rows 3x(10-12)
90x12, 90x11, 90x10

Shrug Machine
3pes x20, 2pes x40

Cycle 2 Week 2 Bench Assistance

I realized about half way through this workout that doing all this assistance work may not be doing much positive for me this close to the meet but instead may just be hindering recovery for the power lifts. My shoulder joints were feeling sore during floor press, which was most likely from the heavy shirt work on Tuesday.

Floor press

185 x 5

205 x 5

Dumbbell rows

170 x 10

Pullups

BW x 15, 10

Barbell shrugs

405 x 15, 15

Finished with 3 supersets of light shoulder press/hammer curls.

Post-training BW: 198.2 lbs

Cycle 2 Week 1 Bench Assistance/Cycle 2 Week 2 Suited Squat

AM Bench Assistance

Floor press

185 x 5

195 x 5

205 x 5

Dumbbell rows

160 x 10, 10

PM Squats at UCLA <33333

Squat

405 x 1

440 x 1 @9+ <--planned second attempt

Leg press

8 plates x 3 x 15

Barbell shrugs

405 x 20

455 x 15, 15

Finished with 3 supersets of light shoulder press/light bicep curls.

"Bench" Day 7/6/2011

Floor Press
185 x 8
185 x 8
185 x 8
185 x 8
185 x 8
I had to do these since I threw out my back on squats.

Bench Press Machine thing
4 sets of 5

Dips
3 sets of 15

Pull Ups
x12, x10, x10

Machine Rows
3 sets of 10

Bis and Tris

Cycle 1 Week 3 Bench Assistance

Push press

155 x 5

165 x 5

175 x 5 @9 PR

T-bar rows (belted)

250 x 8

260 x 8, 5

Floor press

135 x 5

185 x 5, 5

Barbell shrugs

There were about 6 people lifting at my gym today, and oddly they all cleared out right before I started shrugging. Almost as if they knew I had a long day and needed some alone time with a barbell.

495 x 15

585 x 10

635 x 10 PR

In other news, my bodyweight after a pretty big meal and lots of water after lifting: 202.4 lbs...more cushion for the pushin' (and I don't mean benching). However, I weighed 196 lbs in the morning so this was mostly water weight (at least that's what I'll keep telling myself).

7/5 Cycle 1 Bench 3 PR-DOM

Bench Singles - 'MERICA
130x1
140x1
145x1 -- Fail
145x1 -- OWNED

3x5 Floor Press
105x5
115x5
115x5

Dumbbell Bench - must. start. higher.
35x8
35x8
35x10
40x8
50x4

Bench 1 Cycle 1

7/5/11

Bench

worked up to

275 x 1 (10 lb PR)

Floor Press

205 x 5 x 2

215 x 5

Dumbbell Bench

75, 80, 85, 90 x 5

95 x 7 Danny and I had a comp. at repping 95's