Luke 5-25-12 Bench Assist

Weighted Chin Ups in the squat rack
BW x 5
BW + 45 x 5
BW + 90 x 5
BW + 115 x 2.5
BW + 90 x 5

Press
115 x 5
125 x 5 @ 10 PR?
135 x 1 @ 10 maybe I could get more fresh, but it feels like a grinder the whole way

Decline Bench Sit Ups

and then later we had a max reps competition at Justin's night club (garage)

Bench
135 x 10
135 x 28+fail PR

Max 5/12 Bench Assist

Press

135x3

140x3

145x3

150x3 2 sets

Didn't think I was gonna hit the 150 so I only made small jumps, then I hit it anyway.

Reverse-Grip Bench

165x5

155x5

160x5 3 sets

Weird exercise...

Cable Rows

180x5 4 sets

190x5

21's

50lb x21, 19, 21

Yep.

Overhead Squat

95 4x5

Max 5/2 Bench and 5/5 Bench Assist

5/2

Bench

205x5

215x5 5lb PR

220x3

Failed the 4th about 2-3cm away from lockout due to degradation of form, forgetting to extend my arms, and generally being a little bitch.

Incline

165 2x5

170 2x5

Pull-ups and Dips

Weight on dips was below what I did last week, varied the weight a lot. I think my shoulders were tired from all the benching, or just from being a little bitch. Pullups I got +37.5lb for a gross 4x5

5/5

Standing Press

135x5

140 3x5

^suck it, Tim.

Herp derp front lever rows and 21's finished off the workout, as I am at home and the only cable I have access to is Nathan Summers.

Bench Assist. 1/13/12

Band-resisted bench:
weighted orange bands x 3 x 2
It was way too much of a hassle to switch bands so I only did a couple sets of these and focused on shirted 3-board.

3-board (shirted):
95 x 3
105 x 3
115 x 3
125 x 3

Press
45 x 7 x 3

Cable Rows, Wide-grip Lat Pulldowns, Shrugs

Squat 12/26/11

Squat:
155 x 3 x 3
Harder than it should have been, but still definitely a PR.

Pause Squat:
135 x 2 (fail, unbelted, ...)
135 x 3 x 3 (belted)
At this point I felt somewhere in between nausea and passing out, so I decided to call it quits on squat.

Press:
50 x 3 x 3
Some light press.

Bench Assist. 11/25/11

Press:
50 x 3
55 x 3 x 2
60 x 1 (fail :( someday)

Pendlay Rows:
95 x 4 x 4

Bench:
55 x 10 x 2
60 x 10 x 2

Shrugs:
185 x 5 x 4

Biceps

Bench Assist. 11/4/11

Press:
50 x 3 x 2
55 x 3 x 2 (finally)

Incline Bench:
60 x 5 x 3 (too easy)
65 x 5 (still kinda easy)
Why does my incline bench feel so much stronger than my normal bench...?

Pullups

Dumbbell bench:
22.5 x 10 x 4

Cable Rows:
70 x 10 x 4

Biceps, triceps, abs

Bench Assist. 10/28/11

Press:
50 x 4 x 3
55 x 3 (fail...eh...I'm just not ready for 55)

Incline Bench:
55 x 5 x 4

Pull-ups

Dumbbell Bench:
20 x 10
22.5 x 10 x 3

Cable Rows:
70 x 10 x 4

Triceps, biceps

Bench Assist. 10/21/11

xposting here and the website.

Press:
50 x 5 x 4
55 x 3 (fail)

Incline Bench:
50 x 5 x 4

Pull-ups

Dumbbell Bench:
25 x 8
25 x 6 (nope)
20 x 10 x 3

Cable Rows:
60 x 10 x 4

Triceps, biceps

Bench Assist. 10/14/11

Press:
45 x 5 x 2
50 x 3 x 2
60 x 1 x 2

Pull-ups, dips

Bench:
55 x 10 x 3

Shrugs:
185 x 5 x 4

Biceps, abs

Bench Assist. 10/7/11

Press:
50 x 5 x 3
55 x 3 x 2
55 x 2 (fail D:<)

Assisted pull-ups/dips

Bench:
50 x 10 x 2
55 x 9 (fail D:<)

Shrugs:
135 x 10
185 x 5 x 3

Biceps, Abs

Proceeded to mess around with sumo again a little.

Deadlift:
115 x 5 (conventional)
165 x 1 (conventional)
165 x 2 (sumo)

The sumo felt way easier, but needs more rigorous experimentation...