Cool stuff this week

Squat
295 x 3
305 x 3 x 2
Last set might've been high. And a note I forgot from last week, I was having trouble with 285 until I tried loosening my belt one notch from where I usually put it. Good to know I'm clearly getting fatter.

Bench
190 x 3 x 2
195 x 3

Speed pulls (conventional)
275 x 3 x 8

Dumbbell bench (1 min rest)
70 x 3
75 x 3 x 4

Military press
115 x 5 x 2
120 x 5
125 x 5 (PR?)
Don't like the seated press at 24Hour since the bar is way too far and way to high for me to do it without a liftoff and also I have no friends

Upper body first results in press PRs but terrible other lifts

Military press

115 x 5 x 2

120 x 5 x 3

Incline bench

145 x 5 x 2

150 x 5 x 2

Dumbbell shoulder press

35 x 10

37.5 x 10

40 x 10

Cable row, face pull superset

reverse curls

Deadlift

pretty much same thing that happened to Luke except I was working with 425

unimportant things

BICEB????

Good morning

335 x 5

345 x 5

355 x 5

365 x 5 x 2

Zercher squats

225 x 5 x 5

Lunges

135 x 8 x 3

hyper abs

Standing military press

110 x 5

115 x 5 x 2

120 x 5 x 2 (rep/set PR?)

Incline bench

145 x 5 x 4

Dumbbell shoulder press

35 x 10 x 3

Cable row,

200 x 10

210 x 10 x 2

face pulls superset

biceb

Bench Assistance

5/20/11

Strict Military Press

95 x 5

105 x 5

115 x 5

105 x 5

Full Tricep Death

135, 145, 145

Arnold Press

45 x 8 x 3

Cable Flyes

60 x 6 x 3

One-Arm Rows

95 x 6 x 4

Strict Press + Metcon 5/14

4x5 Strict Press
75x5x4
80x4
65x10

Superset: Sumo Deadlift High Pull + Push Jerk (65lb)
21-18-15-12-9 SDHP + 9-12-15-18-21 PJ = 75 total reps for time
Time: 10:45

50 GHD Sit Ups
Time: 2:03

Bench Assist Friday 05-13-11

Military Press
95 x 5,5,5
100 x 5

Tricep Death
115 -last 2 off 5 board -_-
95 complete
85 complete

Arny Press
Chest Flies
Face pull
Tricep Iso
Bicep Curls

Bodyweight: 165.5 lbs

Lonesome Bench Assistance 4.23.11

Military Press

55x5x2

60x5x2

Dumbbell Bench

22.5x8x3

25x8

30x8

Bent-over Rows

60x8 (too easy)

80x8x3

Cable Rows

70x12x2

70x10

60x12

Assisted Pull-ups, GHR Abs

Weekend update

Bench

165 x 5

170 x 5

155 x 5 x 3

Dropped weight to correct my tuck and my wrist position

Foam roller press

165 x 5

175 x 5

185 x 5 x 2

Close grip bench

135 x 5 x 2

145 x 4 +f

135 x 5

Barbell shrugs

Weighted pull ups

GMOPs

345 x 5

365 x 5

385 x 5

405 x 5 @9+ (PR)

345 unbelted ain't shit. 365 and above with belt is terrible

Stiff-legged deadlift

255 x 8 @8

275 x 8 @8

295 x 6 @9

Speed work

Deficit deadlift

275 x 5

285 x 5 x 2

Banded hyperextensions

abs superset

Military press

105 x 5

115 x 5 @ 9+

105 x 5 x 2 @8

Started on 115 too early and grinded the last one, so dropped to an easy 105

Dumbbell bench

60 x 8 x 3

60 x 7

Weighted pullups

BW+25 x 5

BW+35 x 5 x 2

Bent over rows

185 x 10 x 3

Cable rows

180 x 12 x 3

Volume begets volume

Standing press

115 x 5 x 2

120 x 5

120 x 4

Incline dumbbell

55 x 8 x 2

60 x 8 x 2

Dips

BW x 15 x 4

Chin ups

BW x 15 x 2

BW x 12 x 2

Cable rows

220 x 5 x 4

I guess for now I'll go back on. 5/3/1 sure I got bored of it but had amazing gains on it..

strict ohP
Barx10
95x5
135x5
155x5
175x7 pR

DB military
4x10

JM press
4x10

BW Pullups
5x10

Knees still a little sore.. IB has been helpin need moar ice!

Only getting rep PRs because I never tried before

Standing military press

95 x 3

105 x 3

115 x 6 (rep PR)

65 x 10 x 4

75 x 10

Cable row

165 x 10

180 x 10

195 x 10 x 3

Abs

Bench

1/28/10

Military Press

95 x 5 x 5

Band-Resisted Bench

115 x 2 x 6

Skull Crushers

70 x 8

80 x 6 x 3

Abs

Speed Bench

Bench

alternated grip every set

155 x 3 x 6

Decline Bench

185 x 5

195 x 5

205 x 5

215 x 3

Dumbbell Incline

65 x 6 x 2

Arnold Press

45 x 5

50 x 5

Military Press

115 x 3,4

Core Work

Bench

Bench (all reps paused)
165 x 3
175 x 2
190 x 1, 1, 1

Band lightened bench
225+purples x 2+1fail
190+purples x 4
200+purples x 4, 4

Standing overhead press
95 x 7
105 x 6
115 x 6

Finished with some cable flyes

10/21 Bench

Shirted Bench: 225 (2brd) x 3
225x1
245x1, 1
265xFail
255x1

Reverse Purple Band Bench: 255x3
245x3, 4

Standing Press: 95x8
105x8
115x6

Cable Flyes: 2 sets

Going to see the doctor tomorrow about my back. It has started to actively hurt, so time to figure out exactly whats wrong.

Update: Went to Ashe center, and they said that it is a purely muscular pain with my lower back. No herniated disks, no nerve pinching, just muscles. I got some muscle relaxers and a physical therapy appointment.

Bench

10/14/09

Bench

with commands

205 x 2

215 x 1

225 x 1

235 x 1 hips off bench

235 x fail

230 x fail

Light Military Press

Close-Grip Bench

155 x 6

145 x 6

Tricep Death

105 x 25

125 x 25

10/14 Shirted Bench

Bench Press (w/Phenom): 225 (3-brd) x 3
245 (2brd) x 1
265x1, Fail PR
245x1, 1 (only one with full meet commands - felt good)

Standing Military Press: 95x8
115x5, 5, 3

Close-grip Bench: 155x8, 8
Tricep Death: 115x Full
135x Full PR

Good stuff today. I am thoroughly battered and bruised from the Phenom, but handling the heavy weights was good for me. I think somewhere in the range of 275-295 is entirely possible at the meet, which would be very nice. Tricep Death today felt a lot stronger than usual too. Improvement!

Bench

6/3/09

Bench

175 x 10

185 x 11 (PR)

195 x 7 (PR)

225 x 2

Band-Assisted Bench

red bands

215 x 5

purple bands

225 x 5

245 x 5

245 x 5

Military Press

95 x 5

105 x 5

115 x 4

Bench

5/13/09

Military Press

worked up to

135 x 1 (PR)

145 x fail

140 x fail

135 x 1

Close-Grip Bench

2 second pause each rep

155 x 5

165 x 5

175 x 3 + 2 fail

165 x 5

One Arm Tricep Extension

22.5 x 8 x 4

Dumbbell Bench

65 x 5

70 x 5

75 x 5

previous PR 75 x 0

80 x 5

85 x 1 + 1 fail

got some leg drive into it for the next set

85 x 5

90 x 2 + 1 fail

Bench

5/6/09

Bench

2 second pause each rep

215 x 2

205 x 2 + 1 semi-fail

195 x 3

175 x 5

175 x 5

last 2 sets too easy

Floor Press

185 x 5

185 x 5

155 x 8

155 x 10

last 2 sets too easy again

Military Press

95 x 6 x 4

feeling progress on these

Cable Tricep Extensions

finished up with high reps, low weight