Luke 9-18-12 Bench Assist

Close Grip Bench
185 x 5
195 x 5
205 x 5 last rep had a spot PR

Incline Bench
165 x 5
175 x 5 @ 9+
180 x 6 last rep with spot PR

Lat Pulldown
180 x 6
220 x 6
250 x 6
280 x 7 PR

Pull ups
BW x 15, 15, 15, 15, 10, 5, 10, 6, 4, 6 for 101 total

Dips
BW x 20, 20, 20, 20, 14, 11, 15

Luke 9-11-12 Bench Assist

Close Grip Bench Press
180 x 5
190 x 5
200 x 5 @ 9 ties PR

Incline Bench
160 x 5
170 x 5
175 x 8 @ 10 PR

Lat Pulldown
180 x 6
220 x 6
250 x 6
270 x 6 PR

One Arm Cable Rows
up to 160 x 6

Front Dumbbell shoulder Raise

Pull ups, Chin Ups, Neutral Grip Ups BW x 10 each

Dips

Luke 9-3-12 Bench Assist

Went to Vegas this weekend, missed dead assist.  Back hurt, possibly from my bed, so I'll squat in a couple days.

Close Grip Bench

175 x 5

185 x 5

195 x 5 @ 9

Incline Bench

155 x 5

165 x 5

170 x 8 @ 10 PR

Lat Pulldown

220 x 6

240 x 6

260 x 6

Triceps

Front Dumbbell Raises

Shrugs

Curls

Luke 8-4-12 Bench Assist

Close Grip Bench (index finger 1" from smooth part of bar)
165 x 5
175 x 5
185 x 5
195 x 5 @ 10-
200 x 5 @ 10 PR

Incline Bench
155 x 5
165 x 5
175 x 5 @ 10-
180 x 4 with spot


Rows, Flyes


Front Dumbbell Raises, Incline Curls

Luke 7-28-12 Bench Assist

Clothes Grip Bench (pinkys a finger in from rings)
175 x 5 x 2
185 x 5
195 x 5 x 2 @ 10- PR
155 x 5 closer grip

Incline Bench
155 x 5
165 x 5 @ 9
175 x 5 @ 10 PR
165 x 5 @ 9-


Biceps, Rows, Flyes, Front dumbbell raises, Abs

Luke 5-22-12 Bench

Although this is a rest week I still need to bench to keep my progress up

Bench

185 x 5

200 x 8 @ 10 PR

185 x 10 @ 10 ties PR

Close Grip Incline Bench

135 x 3

155 x 3

175 x 3 @ 9

Pendlays

135 x 6

185 x 6

165 x 6

Ab Wheel

Bench 1 Cycle 2

5/17/12
Bench
225, 245, 265
285 x 1 (10 lb PR)
300 x fail, failed about 2 inches off the chest

Med. Grip Incline Bench
145 x 5, 5, 5

One-Arm Cable Row
110, 110, 120 x 5

Tricep Wounding
165, 175, 185

Lat Pulldown
160, 170, 170 x 8

Ab Wheel

Luke 4-23,25-12 Squat ad Bench

Lunges to rest hips
185 x 10 x 4


Leg Extensions
Hip Machines
Abs

Bench
tried to hit a PR at 230, failed due to lingering effects of cholera
185 x 8 @ 10+
I'm not as strong as I was a few weeks ago, but I think it will come back

Incline Bench
155 x 5
175 x 2 + fail
155 x 5 x 3

Dumbbell Rows
95's x 12 x 3 per arm

Dumbbell Bench
60's x 8
75's x 5,6

Chinups, dips, abs

Luke 4-18-12 Bench

First day back, first day lifting on the new cycle. My left hip hurts a lot, I'm not sure if I should squat.

Bench (Ram your bench)
205 x 3 x 3 @ 9+, 10-, 10

195 x 3 x 2 @ 10-, 10-

Close Grip Incline Press (Slingshot your incline)

135 x 5

155 x 5

165 x 5 @ 10

155 x 5

Dumbbell Rows with loadable handles. I'm gonna say handle weight was 30 lbs

80's x 15

100's x 6

120's x 6

140's x 6

Triceps Wounding

155, 165, 155 (only got 2 reps on 4 board)

Chinups, Dips, Hanging Abs superset

M.E. Incline Bench. Sat. 2/11.

Incline Bench 3x1
135 (@9+), 145 (@10)-> P.R.!!, 135 (@9)

Decline Bench 5x5
135 (@8), 145 (@9), 155 (@10-), 155 (@10-), 155 (@10-)

Seated Row Machine 4x8
85 (@10-), 85 (@9), 85 (@9)
-> (w/ horizontal grip)

D.E. Bench 8x3
-> all w/ 95 lbs

Shrug Machine (Dynamic Shrugs) 2x25
-> all w/ 3pes (facing in)

Db Curls 2x10
-> both w/ 20dbs (didn't push it)

Ab Crunch Machine 3x10
30lbs, 20lbs, 20lbs

Been too long since I've last posted

Hey guys, sorry for my absence from the blog. I have been working out, just forgot to post stuff. Gonna try to be better. As you guys may know, I won't be competing in the Feb meet anymore because I have a job career day and potentially some interviews.

Bench:
warmups
175x3@9
185x3@10-
190x3@10

Incline Bench:
135x8x2

accessory work

Luke 1-10-12 Bench

Bench

185 x 3 @ 8+

195 x 3 @ 9-

205 x 3 @ 10

215 x 1 @ 10-

215 x 1 @ 10-

Incline Bench

135 x 5

155 x 5

165 x 5 x 3

Chest Supported Rows

3 plates x 6 x 3

Neutral Grip Pull ups

BW + 30 x 10, 8, 10

Skull Crushers

70 x 10

80 x 10

70 x 10

Flyes

Ab Wheel

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

Heavy Rack Pulls (doubles) and some bench assistance. Fri. 1/6/12.

Sumo Rack Pulls 3x2 (belted)
365 (@8), 385 (@9+), 405 (@10)!!!!
-> (I was incredibly happy to hit 405!!! My PR for this is 405x3 ... my grip was slippping a little while putting down the second rep but I felt good).
-> (pins were 1-2 inches below my knees)

Good Mornings Off Pins 3x4 (belted)
225 (@9), 225 (@9), 245 (@10)

**** (came back to the gym later at night for some bench assistance work) ****

Incline Bench
125x5 (@9) -> my left collar bone area was hurting so I just stopped, I didn't want to risk anything

Close-Grip Lat Pulldowns
120x12, 180x6

Iso-Lateral High Row Machine
1.5 pes x 15, 1.5 pes x 15

**** (gym closed & I ran out of time) ****

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 Assist. Fri. 12/30/11.

Incline Bench 4x5
115 (@8), 125 (@9), 135 (@10)->P.R.!!!!, 120 (@8+)

Weighted Dips 4x3
BW+25lb (@7), BW+35lb (@9-), BW+45lb (@10)-> P.R.!!!!, BW+35lb (@9)

Cable Flys 3x12
100, 100, 100

Lat Pulldowns (close-grip)
130x12,
200x6->P.R.!!!!! (this was the whole stack at my local gym)!!!,
140x12,
180x6

Dynamic Shrugs (on shrug machine)
4pes x20, 3pes x40, 3.5pes x25, 2.5pes x44

Iso-Lateral High Row Machine
1.5pes x12, 2pes x10, 1.5pes x12, 2p+10lb.es x6
-> (all very explosive with good control)

Bicep Curls 3x10
25dbs, 25dbs, 25dbs

EYH Bands (wrist extensors) 3x12
-> all w/ white bands (easiest level)

Bench Assistance. Fri. 12/23.

Incline Bench 4x5
115 (@9-), 115 (@9-), 125 (@9+), 125 (@9+)

Weighted Dips 4x3
BW+25lbs (@9), BW+25lbs (@9), BW+35lbs (@10), BW+35lbs (@10)

Lat Pulldowns (close-grip)
140x12, 170x6, 140x13, 180x5+f

Iso-Lateral High Row Machine
1p+35lb.es x12, 2.5pes x6, 1p+35lb.es x14, 2.5pes x6

Cable Rows 3x12
80, 120, 100

Grip Strengthening Holds 2x(10 sec.)
-> both sets of 4pes on shrug machine

Bicep Curls 2x9
25dbs, 25dbs

Rear Delt Fly Machine 2x12
-> all w/ 10lb.es

Bench Assistance. Sat. 12/17.

Incline Bench 4x5
115 (@8+), 125 (@9+), 125 (@9+), 125 (@9+)

Weighted Dips 4x3
BW+15lbs (@8), BW+25lbs (@9), BW+35lbs (@10-), BW+35lbs (@10-)
-> (elbows felt good!!)

Db Chest Flys 4x10
-> all w/ 20dbs
-> (all w/ elbows slightly bent)

Close-Grip Lat Pulldowns
140x12, 170x6, 130x13, 165x6

Db Pullovers
50db x12, 60db x6, 45db x12, 55db x7

Iso-Lateral High Row Machine
2pes x12, 2.5pes x5+f, 1p+35lb.es x12, 2p+15lb.es x5+f

Db Bicep Curls 3x10
-> all w/ 20dbs

10.26.11--Bench

Bench Press:
warmups
165x5@8
170x5@9-
175x5@9 PR (This felt so good, decided to do another set)
180x4@10+ PR Didn't have it in me to try the 5th one because I paused too long on my first 2 before going touch n go on the last 2, so the 4th rep was a grinder

3 second Pause Bench:
155x3@9-
160x3@10
155x3@9+

Incline Bench:
125x8@9+
135x5@10

Isolateral Chest Press, Isolateral Incline Press, Isolateral Shoulder Press, Shoulder Raises, Machine Flyes, Overhead DB Triceps, Triceps Extensions, Shrugs and Machine Shrugs

Very happy with the 2 big PRs. It's especially meaningful to be able to put up 175 for a set of 5 because I remember that being my max a year ago. Putting up 180 for 4 is also encouraging, because 3 weeks ago I put up 175 for 4, so that suggests that after the meet I should be able to put up 180 for 5 and probably get 185 for 4. I'm hoping I can continue this upward trend so that I can bench 225 by the beginning of next school year

Fatness update: I'm weighing in at about 186.5-187.5 in the mornings. I'm gonna try to gradually lose the weight, but honestly contemplating just competing as a 198 because I may need my fat to get through the winter

10.21.11--Bench

Bench Press:
165@8 (this was still a warmup, I guess)
185@9-
190@9-
195@9
200@10-
205xf SOOOOOOOOOOO close. needed probably only one more inch to activate the triceps and allow for my fairly automatic lockout to finish the lift. I will hit this weight next time I go for it.

Incline Press:
115x8@9
135x6@10-
145x5@10

Decline Press:
155x5@9
165x5@9+
175x5@10-

Isolateral Wide Grip Press
Isolateral Incline Press
I feel like the isolateral presses are helping my weakness off the chest a lot actually. I would recommend incorporating this more into cycles for people who struggle off the chest (normal people), though the weirdos who only struggle with lockout probably could benefit from this too.
Shoulder Press Machine
Shoulder Raises Machine
Flyes Machine
Triceps Pushdowns