Bench Assist Friday 08-26-11

Standing Press
95 x 5, 5

Standing Pin Press
95 x 5
105 x 5
115 x 5

Bench
95 x 10
105 x 10
115 x 10

Weighted Push-ups
Pullups
Dips

Inverted Rows
Abs

Bodyweight: 163 lbs

Bench Assistance 7/9/11

Seated Military Press
135 x 5 @8
135 x 5 @9
145 x 5 @9.5
145 x 5 @10
135 x 5 @10

Chest Supported Rows
3 plates + Qtr x 8
3 plates + Qtr x 8
3 plates + Qtr x 8
3 plates + Qtr x 8


Decline Bench
185 x 5
205 x 5
205 x 5
205 x 5
These felt nice on my lower back.

Shrugs
315 x 20
315 x 20
315 x 20
315 x 20
Wanted to go light on these. Took about a minute break between sets

Superset Inverted Rows & BW Dips
x15, x12, x12, x12 / x15, x20, x20, x20

Timed Ab work w/ exercise ball
3 minutes

The inflammation in my lower back is almost completely gone. I can now get out of bed without guiding myself up by using the wall and my desk. I am still amazed at the work that chiropractor did. Tomorrow I'll do front squats and avoid exercises like regular squats and good mornings where the weight rests on my back.

Bench Assistance 6/10/2011

Pin Press 2-3 Board
205 x 5
215 x 5
215 x 5
225 x 5 PR
235 x 5 PR

Arnold Press
50's x 8
50's x 8
50's x 12
50's x 12

Skull Krushers
25's on each side of the crooked bar
4 sets of 8

Inverted Row
x20
x15
x12
x12

Isolateral High Rows
3 plates on each side x 8
3 plates + Qtrs on each side x 8
3 plates + Qtrs on each side x 8
4 plates on each side x 8

Biceps
4 sets of ???????

Supersetted abs and Scap pushups
4 sets of 20; 4 sets of 50

Bench Assistance Study Break 5/29/11

Overhead Press
125 x 5 @8
135 x 5 @9
145 x 5 @10

My version of tricep deth; see previous blog entries.
3 sets

Arnold Press
50 x 8 x 4

Flyes
4 sets of 10

Superset inverted rows & Tricep Pull downs
4 sets each

Superset Close-grip lat pull downs & Hammer Curls
4 sets each

Ball Bridges

Bench Assistance 5/14/2011

Standing Press
135 x 5
135 x 5
135 x 5
135 x 5
This was harder than it should have been. But then again, my back was fried and it was 8am.

Tricep Death
I put a 25lb plate on each side of the bar and three 10lb on top. I then benched it close grip with 155 x 5, 135 x 5, 115 x 5 and then 95 x 5. I did three sets of this and my triceps were fried.

Arnold Press
50's x 8
50's x 8
50's x 8
50's x 8

Flyes
4 sets of 8

Supersetted Inverted Rows and Tricep pull downs
4 sets of 10-15 each.

Supersetted Preacher Curl Machine & Chest Supported Rows
4 sets of 10 each

Bench Day 4/12/2011

Bench
225 x 1
235 x 1
245 x 1 10lb PR

Pause Bench; Strict Kyle counts
185 x 3
195 x 3
205 x 3

Incline Bench
185 x 5
195 x 4 (sd;lkfnadsfndslgkbga;gbjdsglkasdjbgadksbgarewqr)
185 x 7 2 rep PR

Close Grip Lat Pull Downs
3 sets of 8 w/ stack

Inverted rows
x15, x12, x10

Cable Abs/Hammer Curls Superset

Bench Assistance 3/18/2011

Decline Bench Machine
3 plates on each side x 5
3 plates + Qtrs on each side x 5
3 plates + 35's on each side x 5
3 plates + Qtrs on each side x 5

Close Grip Bench
185 x 3
195 x 3
205 x 3
205 x 3

Partial Tricep Death
185 x 15
205 x 15
205 x 15

T Bar Rows
5 Plates x 5
5 Plates + Qtr x 5
6 Plates x 5
6 Plates x 5

Inverted Rows
x20, x15, x15

Weighted Pullup 1 rep MAXES. Sunday, 3/13/11.

*** NOTE: CURRENT BODY WEIGHT IS 139 LBS ***

Weighted Pullups (1 rep maxes)
-> BW+70lbs (plate+quarter) x 1 --> P.R.!!!! --> (OVER 50% OF BODY WEIGHT)!!!
-> BW+90lbs (2 plates) x fail --> (got about 85% of the way up, just couldn't fully lock it out)
-> hammer grip: BW+90lbs (2plates) x fail --> (again, made it about 85% up and then couldn't fully lock out)
... (then some lighter doubles) ...
-> BW+55lbs x 2
-> semi-open grip: BW+55lbs x 2
-> hammer grip: BW+55lbs x 2

Shrug Machine 4x12
-> all with 2 plates + 10 each side
-> grips: open, closed, open, closed

Face Pulls 4x18
55, 55, 55, 55

Bicep Curls (twisting)
32.5s x8+f, 20s x18, 32.5s x7+f, 20s x18+2f

Inverted Rows 3x8 (BW)

Bench Assistance 3/10/2011

Decline Bench Machine
3 plates on each side x 10
3 plates + qtrs on each side x 8
3 plates + qtrs on each side x 8
3 plates + 35's on each side x 6
3 plates + qtrs on each side x 8

Tricep Death
2 Full sets at 155
1 partial set at 175

Dumbbell Rows (not sure how much that bar weighs)
185 x 8 per arm
205 x 8 per arm
225 x 6 per arm

Inverted Rows
x18, x15, x15

Lateral Shoulder Raises
27.5's x 12; 3 sets

Bench Assistance 3/5/2011

Floor Press
185 x 5
195 x 5
205 x 5
205 x 5
These were very slow and I went down as low as my neck would let me.

Tricep Death
135 x 25 reps
145 x 25 reps
155 x 23 reps (missed the last 2 4-board reps)
135 x 25 reps

Dumbbell Rows (plus the weight of the bar)
100 x 10
120 x 10
150 x 10
170 x 10

Inverted Rows
x15, x15, x12

Supersetted w/ Shoulder Raises
3 sets of 12 w/ 30 lb dumbbell

Cardio at Drake