Luke 6-13-12 Bench

Bench (adding donuts to every set for muscle confusion)
50 x 10
100 x 6
150 x 4
190 x 1
220 x 1 @ 8+
235 x 1 @ 10 PR of 5 pounds. used 2 donuts per side
240 x fail very very close
230 x 1 @ 10-
230 x 1 @ 10-

3 second Pause Bench
190 x 3 @ 10-
190 x 3 @ 10-
200 x 3 @ 10-

Pull Ups
BW x 5
BW + 45 x 5
BW + 70 x 5
BW + 75 x 5

superset with Dips
same weights above x 6 per set

Shrugs
405 x 12 x 3

Supine Rows
BW x 6 x 3

Rotator Cuff prehab stuff

Ringing the bell

Squat
315 x 1 x 2
325 x 1
335 x 1
345 x 1 (10 lb PR)
355 x 1 (20 lb PR)
345 was deliciously deep, 355 was regular deep. That sixth single was so worth it.

Leg press


Low box squat
245 x 2
255 x 2
265 x 2 x 2
275 x 2 x 2
285 x 2 x 2 (PR)

Cleans
155 x 3 x 3
165 x 3
165 x 2+high pull

Bench
195 x 1
215 x 1 x 3
225 x spotter tap
Pushed my luck.

Pause bench
155 x 3 x 2
165 x 3 x 2

Pendlay row
165 x 5 x 4

Weighted chin up
BW+30 x 5
BW+35 x 5
BW+35 x 6 x 2

dips and shrugs


But really the main point of this is
Squat: 335 355
Deadlift: 435
Bench: 215
Total: 985 1005
I made my dreams come true, doing it our way

Max 11/1 Bench

Bench Press singles (weight@difficulty)

205@7

220@8.5

230@10-

230@10 (changed up my lockout for next 3, thanks to Nick for the tipz)

225@9

230@9+

235@10

240 is my current PR. The tip I got from Nick was: when the lockout gets really tough (around 3 board) start flaring my elbows. The elbows don't really flare, but it activates a LOT more of my tricep. The reps went from being a breeze off the chest and impossible to lockout to being difficult but doable the whole way through, with more weight, even at the end of the singles. If I hadn't done 6 singles first, maybe I could've matched the 240.

Paws Bench

185x3

190 2x3

Dat lockout. Skipped Pendlay rows due to personal problems.

Pullups

3x5@25 extra

Most of the rep is fine, but the VERY top is really hard as the sets wear on. More explosion perhaps?

Dips

1x5@45 extra

2x5@55 extra

SUCH a good chest exercise, wish we did it more.

Shrugs

315x8

365x8

365x5 2 sets

Grip was the limiting factor.

Overall a good workout, finished off with oatloads of foam rolling. I think the hip is doing a LOT better, it's pain-free even during bodyweight squats, if there's still no pain tomorrow I'll do some squats with the bar and start my road to recovery.

Bench Tuesday 10-25-11

Bench
155 x 3
165 x 3
170 x 3

Pause Bench
135 x 3
145 x 3
150 x 2 + 1 greg lift
145 x 3

Pendlay Rows
Pullups
Dips
Shrugs
Abs

Bodyweight: 163 lbs

I'm staring to like the 5 rep days

Squat

275 x 5 @ 9

285 x 5 x 2 @ 9+,10- (PR?)

Leg press

Low box squat

245 x 2 x 4

255 x 2 x 4

Power cleans

135 x 3

145 x 3

155 x 3 x 3

Bench

175 x 5 x 2 @ 9-

180 x 5 @ 9 (PRetty sure)

Pause bench

145 x 3

155 x 3

160 x 3

165 x 3

Pendlay row

165 x 5 x 4

Weighted chin ups

BW+25 x 5 x 2

BW+30 x 5 x 2

Dips, shrugs, and abs

Bench 5

Bench:

295 x 5

305 x 5 @ 9+, 5 @ 10-

Getting close to my all-time PR of 310 x 5 (while weighing 220, haha)

Pause Bench:

265 x 3 @ 3sec

275 x 3, 3 @ 3 sec

Dips:

4 sets til failure,

Close-grip pull ups:

5 sets til failure

Shrugs:

405 x 10

495 x 3 sets of something

Finished with ab wheel and PNF

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 1

Felt pretty gassed going into the workout; long day and little sleep. The weight wasn't hard, but no explosion.

Bench:

275 x 1

295 x 1

315 x 1

325 x 1 @ 10

314 x 1, 1 @ 10-

325 was harder than I would have liked. Putting people's shirts on aggravated my biceps, so I was feeling it a bit. On the plus side, I think I figured out how to stretch that area more to keep the pain down.

Close-grip

225 x 5, 5

235 x 5

Still feeling that tug on my right pec.

3-board:

365 x 3

385 x 3 @ 10-

405 x 3 @ 9+

Somehow 405 was lighter. I think I was coming too high on the first two sets?

Chest Supported Rows:

3 plates x 8, 8, 8

3.5 plates x 8

4 plates x 5

Subbed these for pendlay rows because of lingering hamstring personal problems

Shrugs:

405 x 10

495 x 10

585 x 5 (grip), 18

Finished with 4 sets of ghr abs

Bench Tuesday 10-11-11

Bench
165 x 1
170 x 1
175 x 1 <-PR
180 x 1 <--PR
185 x fail <--KYLE -___-

Close Grip Bench
115 x 3 <--left shoulder issue
105 x 5
115 x 5
135 x 5, 5

Chest Supported Rows
Shrugs

Biceps
Abs

Bench 3

Bench:

275 x 3

295 x 3

315 x 3

315 x 2.7 :'(

295 x 3

Got a bit greedy on the second set of 315. I should've been more conservative.

Close-grip bench:

225 x 5

235 x 5

245 x 5

Keeps getting better

3-board:

315 x 3

345 x 3

365 x 3

385 x 3

Penday Rows:

135 x 5

185 x 5, 5

235 x 5, 5

Barbell Shrug:

405 x 10

495 x 10

585 x 10, 8

Crazy sore from these later

Hammer Curls:

65 x 10

80 x 8

Finished with ghr abs and pnf stretching

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...

Yeah I'm still posting here

Squat
295 x 3 x 4
295 x 2
Shouldn't have hesitated after the second one. A mistake I make over and over.

Pause squat
205 x 5 x 3
215 x 5 x 2

squat jumps and abs


Bench
180 x 3 x 3
185 x 3 x 2

Close grip bench
145 x 5 x 2
150 x 5
155 x 5 x 2

Pin press
155 x 5 x 5

Pendlay row
155 x 5 x 5

Shrugs
365 x 5 x 3

Sick Bench Tuesday 10-04-11

Bench
145 x 3
150 x 3
155 x 3
160 x 3
165 x 3 <--PR cant wait till next week for singles

Close Grip Bench
125 x 5
135 x 5
145 x 5

Pendlay Rows
Shrugs
Biceps
Rainbow Dragonfly Ponies

Bench Tuesday 09-27-11

Bench
135 x 5
140 x 5
145 x 5
150 x 5
155 x 5

Close Grip Bench
115 x 5
125 x 5, 5, 5
130 x 5

Pendlay Rows
Shrugs

Bicep Curls
Abs

Bench 5 Cycle 1

10/27/11

Bench

205 x 5 @ 7

215 x 5 @ 8
215 x 5 @ 8+

225 x 5 @ 9

225 x 5 @ 9+ felt good today

3-Board

245 x 3 @ 8+

255 x 3 @ 9+

265 x 3 @ 10++++

255 x 3 @ 10

Bent-Over Row and Pendlay Row

155 x 5 x 5

Skull Crushers

75 x 7

75 x 6

65 x 8

Shrugs, Biceps, Abs

Bench Assistance

(on Saturday)

Standing Press:

185 x 1

205 x 1

225 x 1 @ 10

too busy to get the full workout in.

(on Sunday)

Went light since I need to do regular bench on Tuesday.

Incline Dumbbell Bench:

90 x 8

95 x 8

100 x 8

Not sure how I got so strong on these?

Dumbbell Triceps Extensions:

30 x 10

40 x 10

50 x 8 (PR?)

Pull ups:

bw x 15, 8, 10

Shrugs:

405 x 10

495 x 10, 8

It feels like I'm going to pass out after these sets.

Standing Curlzzz w/ EZ bar:

65 x 10

85 x 10, 10, 8

Finished with some overhead shrugs and rotator cuff work

Shrugs N Bros

9/14/11

Shrugs

I worked up to 455 for a couple sets of 3. These were dirty and I wanted to do more weight but wasn't sure I should continue to get dirtier.

Pendlay Rows

Just wanted to comment that I don't feel these in my hamstrings; but, I do love the exercise.

There was a sick bro doing REVERSE GRIP BENCH! I've seen a lot of weird stuff at gyms, but seeing reverse grip bench outside of Kyle's presence is a new one.

Were we supposed to max?

Squat
315 x 1 x 3 @9+

Low pin squat
225 x 5
235 x 5 x 2
245 x 5

Zercher squat
225 x 6 x 3

abs


Bench
215 x 1 x 3 @9+ to 10
Spotter helped way too much for the second and third, but I probably would've failed the third

Neutral grip dumbbell bench
65 x 5 x 2
70 x 5 x 2

Dumbbell skullcrushers
25 x 8 x 4

Pendlay row
155 x 8 x 4

Shrugs
up to 425 x 2

Luke 9-13-11 Bench and Vacation

I went to Mammoth and Yosemite with my family for the past 5 days. Yesterday I did the Nevada falls hike which is 1900 ft of elevation gain (and loss) over 3 miles (each way.) This was the most strenuous hike I've done in a while, but with my conditioning from bike riding and strength from powerlifting, the uphill was a breeze. Nevertheless, my ass is sore.

I got home today and wanted to hit up the gym so I did bench after skipping press and lower back days. I think I will combine squat and deadlift on thursday when I am less sore.

Bench

45 x 13, 45 x 10, 95 x 8, 135 x 5, 165 x 1

195 x 8 @ 10- PR (10 pound PR, previous best was 195 x 5)

Pause Bench with self imposed 2-3 second pause

185 x 5 @ 10- PR

185 x 5 @ 10+ last 3 reps felt @ 10

Skull Crushers

80 x 10 x 2 felt hard today

EZ Barbell Curls

80 x 10

Shrugs

455 x 3

505 x 3

535 x 3 barely could move it

T-bar Rows

worked up to 5 plates (225) x 6

also I fell on my ass on 4 plates when the handle slipped lol

Abs

Deadlift

Deadlift:

Sumo felt terrible, so I went with conventional, which felt mildly better

384 x 1

475 x f, 1 @ 10

I couldn't pick up 475, but then i got irritated and picked it up.

SS-bar box squat:

315 x 3

365 x 3

385 x 3 @ 10-

These were bruutal.

Shrugs:

585 x 4

675 x 4

725 x 3

efff. 725 was heavy.

Finished with ghr abs, banded hamstring curls, and some light leg press to stretch out the lower back.