09/14/10 Bench

Bench:
225 x 1 @7
255 x 1 @8
275 x 1 @8.5
290 x 1 @9
300 x 1 @9.5

This is a PR. There was a brief pause but when it comes to USAPL/IPF judging it was borderline at best. Probably had 5-10 pounds left in the tank. My off the chest and lockout strength are fine, my weakness is still at about a 2-3 board, however it is much improved from where it used to be. I think focusing on a lot more incline benching in tandem with pin presses has made the difference.

Pause Bench (5 secs):
205 x 5 @8
215 x 5 @8.5
215 x 5 @9

Close-grip Bench:
185 x 8
185 x 8
185 x 8

Seated Rows

Hammer Curls

Cable Tricep Pushdowns

Back. Tuesday 6/22/10

Seated Row Machine 6x3
60 lbs each arm
70
80
90 -> P.R.!!!
90
90
-> using the inner-hammer-grip holds.
-> all with slight pauses, slow and controlled.

Seated High Row Machine 4x4
115 lbs each arm
125
135 (a.k.a. 3 plates) -> P.R.!!!
135

Behind-the-Head Pullups
10 reps BW
9 reps BW
-> on a straight bar.
-> THESE ARE AWESOME BUT APPARENTLY PUT A LOT OF TENSION ON THE ROTATOR CUFFS SO I WILL NOT BE DOING MUCH BEHIND THE HEAD TYPE EXERCISES SINCE I NOW AM AWARE OF THE EXCESSIVE STRAIN.

Regular Pullups
1 set of 8 reps BW
-> on a straight bar.

Bench

4/10/10

Bench

225 x 2, 2, 2, 2 PR

Floor Press

185 x 5, 5

195 x 5

205 x 5 PR

Band-Resisted Bench Greens

135 x 5, 5, 5

Rows and Abs

Upper Back

4/6/10

Neutral Grip Lat Pulldown

170, 180, 190 x 5

Seated Row

180, 190, 190, 200 x 5

One Arm Dumbbell Row (Vit and Brent's advice to strengthen D-lift lockout)

95 x 5 reps x 4 sets

Weird Seated Row Machine

Curls (with emphasis on reverse curls to strengthen wrists for benching)

Abs