Bench Assist. Fri. 11/4.

Push Press 5x3
95 (@8), 105 (@10), 95 (@9), 95 (@8), 105 (@10)

Strict Standing Press 3x8
65 (@8+), 65 (@9), 65 (@9)

Stability Bench 3x10
-> first 2 sets w/ one 27.5db on each side
-> 3rd set w/ one 27.5db + a 10db on each side (but failed on 9th rep)

Cable Rows 4x12 (explosive)
100, 100, 100, 100

One Arm Db Rows 4x12 ea.
45db, 55db, 55db, 55db
-> (staying explosive on each rep)

Power Curls (heavy)
80x4, 80x4+f

Incline Db Curls 3x10 (light)
20dbs, 20dbs, 20dbs

Bench Assist. Fri. 10/28.

Push Press 5x3
85, 95, 95, 105-> P.R.!!!!, 105

Stability Bench 3x10
-> all w/ one 27.5db on each side

Standing Press 3x8 (belted)
65, 65, 65

One Arm Row 4x10 ea.
65db, 65db, 65db, 65db

Cable Rows 4x8
120, 110, 110, 110

Db Bicep Curls 4x10
20dbs, 20dbs, 20dbs, 20dbs

Bench Assist Friday 10-28-11

Push Press
105 x 3
115 x 3
125 x 3
135 x 3
145 x 3

Standing Press
85 x 8
95 x 8, 6

Stability Bench
Cable Rows
Dumbbell Rows
Skull Crushers
Hammer Curls

Gold for cash

Dadlifts
365 x 3 x 3
It's like I'm trading my strength

everything else

Push press
135 x 3
145 x 3 x 2
150 x 3 x 2

Standing press
95 x 8 x 3
Apparently this is what I traded it for, because this is a volume PR

the other everything else

Combined 5 Hour Workout: Deadlifts & Bench Assist. Fri. 10/21.

--> DEADLIFT ASSISTANCE WORKOUT

Deadlifts 3x3 (belted)
315 (@8), 335 (@9+), 345 (@10) --> P.R.!!! (very touch finish, I hitched the bar up somewhat at the end, lockout is still my weakpoint on deadlifts)

Sumo Rack Pulls 4x5 (belted)
-> (starting w/ bar from about 1 inch below knees)
315, 335x3 (losing grip), 335, 355x4+f (couldn't lock out last rep, just couldn't get hips through, also tough to grip)

Hamstring Curl Machine 3x8
60lbs ea., 60lbs ea., 60lbs ea.

**** (HALFTIME HAHA - ATE A SANDWHICH AND TOOK A HALF HOUR BREAK FROM LIFTING) ****

--> BENCH ASSISTANCE WORKOUT

Push Press 5x3 (belted)
85 (@8), 90 (@9), 90 (@9), 95 (@9), 100 (@9)
-> push press is improving!! my sets with 95 & 100 felt much easier today than in the past!! (& this was after deadlifting too)!!

Standing Press (strict) 3x8
65 (@8), 65 (@8), 65 (@8)

Stability Bench 3x10
-> all w/ one 25db on each side

Cable Rows 4x8
130, 130, 130, 130

One Arm Db Row 4x10 ea.
75db, 65db, 65db, 65db

Db Bicep Curls 4x10
20dbs, 20dbs, 20dbs, 20dbs
-> (didn't go heavy, kept good form, elbows feel good)

Transversus Cable Crunches on Aerobics Ball 4x15
57.5lb, 57.5lb, 67.5lb, 77.5lb

**** (STRETCHING & 3 MIN. COOL-DOWN) ****

Luke 10-21-11 Press

Worked out at the Calabasas rec center with my roommate and his little bro. I got to show off and be a tool.

Push Press

115 x 3

135 x 3

145 x 2+fail

135 x 3

Did a muscle up and a one armed chin up with my right arm to show off

Seated Dumbbell Shoulder Press

55's x 8 x 3

Bench

135 x 10

145 x 10

155 x 9+fail tired

Semi Bent Over Rows

225 x 5

275 x 5

295 x 5

Barbell Curls

Triceps Pushdowns

Cable Abs

Basketball

played for about 3 minutes and felt like I was gonna throw up... shit.

Also tried some jumping and was able to hang from rim with 2 hands in shitty shoes.

Bench assist

Push press
185x1
205x1
225x1
245x1

3 board
275x3
295x3
315x3
335x3
365x3@8 this was really easy

Shoulder flies
3x20

Pull ups
6x8

Bis

In other news
I worked up to 225x5 squat
And 315x3 deadlift, though these are about 45% of maxes, I'm pain free which is good because pulling 225 and bw squat used to hurt

Trening

Leg work that I can do now includes:
Lunges
Single-leg Leg Press
Deadlifts

Bench on Tuesday was good. I hit 245 for a relatively easy single. Close grips were a little iffy on the elbows though.

Today was overhead work. I hit 155 on Push Presses for 6 singles. Easiest 155 has ever felt.

8/10

Squat:
95x5
135x5
185x3
225x1
245x1
265x1
285x1
295x1
225x6x2

Push Press:
95x5
115x3
135x1, 1
145x1
150x1
155x1
160x1
165xF, F
135x6x2

Rows 5x6
Curls (worked up to 105)
Abs + Stretching

You know that post-meet-hit-by-a-truck feeling? I feel like I got hit by a smart car. Body is trying to adapt to increased daily maxes and everything just kinda aches. The new push press technique feels so much better, but I just didn't have the power needed for 165+ today.

8/8

Squat:
Barx10, 10
95x5
135x5
185x3
225x1
245x1
265x1
285x1 (belt)
295x1
245x3x3

Push Press:
Barx10, 10
65x5
95x3, 3
115x1
125x1
135x1
140x1 (belt)
145x1
150x1
155x1
160xF, F, 1
165xF, F, 1
170x1 PR
145x3x3

Rows
Curls
Abs

Another day where I just dragged myself to the gym. Legs and shoulders were stiff when I woke up this morning, so extra warming up was needed. 295 on squat felt ok, but not powerful enough to warrant going up. The sets at 245 were supe explosive though, which was nice.

As for the push press, I had like minimal energy going after squats. I almost failed 150, and instead of backing off I got super pissed and decided I was making a PR today come hell or high water. It turns out that my timing was a little off with some of the weights, and once I got the arms & legs working together everything went much better. 170 is an all-time PR, which is weaksauce, but progress.

8/6

Squat:
Barx10
95x5
135x5
185x3
225x1
245x1
265x1
275x1 (belt)
295x1
305x1
315x1
325xF
265x3x3

Push Press:
Barx8
95x5
115x3
125x1
135x1 (belt)
140x1
145x1
150x1
155x1
160xF
135x3x3

Rows 5x5
Curls
Abs

Felt like lifting instead of taking a day off, so I went to le squat racks. Squatting felt really good up until I failed with 325. 315 was fast and felt at about an 8.5 RPE, but with 325 my hips came up too soon out of the hole. All signs of progress though. Push pressing was kinda lame again. Hopefully it will improve with time and frequent practice. Bodyweight is maintaining a pretty constant 222-224lbs.

8/2 & 3

8/2

Nothing much to report here. Just hit a bunch more sets at 230ish on squat and 135 on push press, working on form and explosion.

8/3

Felt much much stronger today, so it was back to maxing

Squat:
Barx10
95x5
135x3, 3
185x3
225x1
235x1
245x1
255x1
265x1
275x1 (belt)
285x1
295x1
305x1
315x1 PR for high-bar squat
255x3x3

Push Press:
Barx5
95x3
105x3
115x1
125x1
135x1
140x1
145x1
150x1
155x1
160xf
135x3x3

After a few days of lighter technique work, my squat felt much better. 315 eclipses my former high-bar squat PR of 285. Kept upright throughout the squat too - no tacoing. Push pressing was kinda meh b/c the legs were tired. Abs, biceps, and shoulder work were done afterwards as usual.

7/31

I had to skip gym yesterday in order to take MCAT practice test. This will be a weekly occurrence, so I'm only training 6 days now.

Squat (wanted to just do something light):
Barx10
95x8
135x5
185x3
225x1x15

Push Press:
Barx10
65x5
95x3
115x1
125x1
135x1x10

Shrugs
Biceps

7/28

Squat:
Barx10
95x8
135x5
185x3
225x3
255x1
275x1
225x2x3

Push Press:
Barx10
65x8
95x3
105x3
115x1
125x1
135x1x8

Felt kinda zombie mode b/c I woke up early and didnt eat much. That's what minimums are for.

7/26

Squat:
275x1x3
225x3x2

Push Press:
160x1
145x1x2

The deadlift platform was taken over by a couple of dudes and I really didnt feel like waiting for them to finish. So more volume on squats and presses instead. I'm embarassingly weak when it comes to overhead strength, so that will be a main priority along with the 3 powerlifts.

7/25

Squat:
305x1 (belted)

Push Press:
155x1
135x1x3

Deadlift:
315x1x3

Hips were still a little stiff this afternoon. Probably from me sitting on my ass for MCAT prep all the time. Good news is that I am pretty much back to my opener strength (from the Feb. meet). Not too shabby for 8 days of lifting.

Additional workout:

Since I have recently added the Iron Gym Doorway Chin-up bar, I am doing more bodyweight exercises in the evening. Tonight I did about 50 pull-ups, and about 30 push-ups. Shoulder girdle is feeling nice after doing all of those, and I can limit my Wooden sessions to about 75 minutes.

7/24

Squat:
275x1

Push Press:
135x1x3

Just wanted to go in and lift some things today. Didnt really feel like killing it.

Luke 7-9-11 Press

Somewhat rushed for time... I seem to be getting worse each week on push press, although last week I was feeling sick and today I was somewhat hungover and tired.

Push Press

115 x 5 @ 8

135 x 5 @ 10 I actually failed the 4th rep and had to retry it

135 x 5 @ 9 I pushed my head through and my arms back on these and it helped

145 x 3+fail tired and weak, mostly weak

Pin Press (2-3 board aka weak point)

185 x 6 @ 10-

205 x 3 @ 10+

blah I hate doing these because I feel like a tool benching in the only squat rack. Same goes for floor press. I could do foam roller press, but I need 2 spotters for that, at least of whom needs to be competent. I really need to do some board work or partial range work, but it is difficult when I'm by myself. I know my strength in bench is way lower now from the Ed Coan routine and I fear I will end up maxing at 205-210 when it's over.

Dumbbell Rows with straps

120 x 8 x 2 per arm

Pull Ups Dips superset

Good evening

Good mornings

325 x 5

335 x 5

345 x 5

355 x 5

365 x 5

Lunges

135 x 8 x 4

Leg press

whatever

GHR (weakling version), cable abs superset

Push press

135 x 5 x 2

145 x 5 x 2

145 x miss+3+miss

Cable row

200 x 8

210 x 8

220 x 8

230 x 8

Incline bench

135 x 5

145 x 5

150 x 5 x 2 sort of

Pull ups,

BW x 15 x 2

BW x 12 x 2

BW x 6

dips superset

BW x 10 x 4

biceb

aps

Bench Assist Friday 07-08-11

Push Press
95 x 5
105 x 5
115 x 5
125 x 5, 5

Supine Rows (fatboy pullups?)
4 sets

3 Board Press
135 x 5, 5
145 x 5, 5

Pullups
Dips

Abs
Hammer Curls with 20 lbs

Bodyweight: 163.5