Bench Assistance 6/17/2011

Pin Press 2.5 Board
225 x 3 @8
235 x 3 @8
245 x 3 @9
245 x 3 @10
245 x 3 @10

Arnold Press
50's x 8
55's x 8
60's x 8
65's x 5

Tricep Death
3 rounds of drop sets

Supine Row
x16, x13, x12, x13

Isolateral Front Lat Pull Down
6 plates x 8
6 Plates + Qtr x 8
6 Plates + Qtr x 8
6 Plates + Qtr x 8

Biceps
4 sets

Reverse Crunches
4 sets

Deadlift Assistance 4/21/2011

GMOPS
315 x 3
365 x 5
405 x 5
455 x 5 10 lb PR
Had to stop here, felt really out of it.

Leg Press
14 Plates x 5
16 Plates x 5
18 Plates x 5
20 Plates x 2 (came down too low and it was a little scary)
18 Plates x 5

Zercher Squats
245 x 5
275 x 5
295 x 5 20 lb PR

Banded Hypers w/ all the bands we had
3 sets of 15

Reverse Crunches
3 sets of 20

Bench Assistance 3/24/2011

Close Grip Bench
185 x 5
195 x 5
205 x 5

Dumbbell Bench
70's x 8
80's x 8
90's x 7

Close Grip Cable Rows
Stack x5, x5, x8

Superset Pull Ups & Dips
x12, x10, x12; 3 sets of 20

Superset Peck Deck w/ Reverse Crunches

Squat Day 12/13/2010

Squat

355 x 3
375 x 3 PR
355 x 3

Low Box Squats

275 x 5
275 x 5
285 x 5
285 x 5

Lunges w/ 65lbs
5 reps per leg; 3 sets

Super set with

Revers Crunches
3 sets

Happy with the PR. I had someone give me a back spot and this other guy judge depth. They were both squatting before me and they both had good form. The guy judging depth said they were all good (3rd rep was the best). 405, I'm coming for you...

Deadlift Day 11/18/2010

Deadlift

405 x 5
425 x 5

GMOP

275 x 8
275 x 8
315 x 6
335 x 6

SLDL

315 x 8
365 x 8
315 x 8
Trying to get over my rounding habbit

Hamstring Curls w/ Green Bands
x20
x20
x20

Box Jumps
3 sets of 10

supersetted with

Reverse Crunches
3 sets of 20

PNF Stretching

Bench Day 11/9/2010

Dumbbell Bench

75's x 10
75's x 10
75's x 10
75's x 10

Stability Bench

20's on eachside x 10
37.5's on eachside x 10x2

Skull Crushers w/ 80lbs
x10, x10, x10, x8

Wide Grip Pull Ups
x10, x10, x10, x10

Incline Bicep Curls w/ 35's
x10, x10, x10

Reverse Crunches
4 sets of 20

Deadlift Day 10/28/2010

Band Lightened Deadlift

405 x 5

405 x 5

405 x 5

Rack Pulls

405 x 3

405 x 3

405 x 3

GMOPS

225 x 8

225 x 8

225 x 8

Bent Over Rows

185 x 8

185 x 8

185 x 8

Reverse Crunches

Morning bodyweight: 181.4. Back to competition weight !!!

Squats. Monday, 9/27/10

Back Squats 3x3 (no belt)
195
205
205
-> not feeling it today.
-> I NEED TO USE MORE ELBOW DRIVE IN MY SQUATS AND STAY UPRIGHT THE WHOLE TIME.

Banded Back Squats 3x3
-> with purples
135
155
175 --> P.R.!!!

Zercher Squats
135x8
155x8
185x4 + fail (TOUGH) --> P.R.??
135x15 --> P.R.!!!
-> setting bar on quads each rep

Hip Abduction Machine 3x10
145
145
145

Knee Driving Lunge Jumps 3x12 (6 reps each leg)

Weighted Reverse Crunches
25x6 --> P.R.!!!!
25x5 + fail
25x5 + fail

PNF Stretching

Bench Day 9/10/2010

Bench w/ Shirt off pins ( about 3in from my chest )

275 x 3

275 x 3

275 x 3

275 x 3

This felt A LOT better than last time. The first rep of every set was awkward. It was hard to explode for some reason. The second and third rep felt better and more explosive. I'm hoping for a 300 lb shirted bench by Nov. 6

Incline Bench

185 x 5

185 x 5

185 x 5

This was hard after shirted bench

Super Set - Dumbbell Bench ( 80lbs ) / Close Grip Pull Ups

x8 / x14

x7 / x12

x6 / x10

Superset - Bicep Curls ( 55 ) and Reverse Crunches

x12 / x15

x12 / x15

x12 / x15

Cardio - Ran up and Down Janss steps until feeling winded. Drake was closed

Full Body Workout. Thursday, 8/12/10

Incline Dumbell Press 4x7
50s x 7 x 4
-> didn't attempt 7th rep on 4th set. tough.

Zercher Squats
185 x 4
185 x 3 -> biceps couldn't hang on for 4th rep, had to set it down.

Barbell Shrugs 2x6
275 x 6 x 2

Push-Presses
75x5
75x7
85x4 + fail
-> I had no explosion on these.

Face-Pulls
110x8 --> P.R.!!
120x7 --> P.R.!!
120x7

Reverse Crunches 2x8
15 lbs x 8 x 2
-> with holding weight behind head on reverse glute hamstring machine

Hammer Curls
1 set of 10 reps while holding a 45 plate, biceps incredibly tired