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 Assistance

11/4/11

Shoulder Press

60, 65, 70, 70 x 5

Bench

185 x 8 x 3

Decline Bench

175 x 8 x 2

165 x 7

These sets were moving fast and I didn't have a spot so I took it easy.

Stability Bench

I had to get 1 set in because I love stability bench.

Cable Row, Chest-Supported Row, Biceps, Abs

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

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) ****

Bench sort of

Last chest day in 4-star, so I figured i should take advantage of the dumbbells on the off week

Dumbbell Bench:

80 x 5

100 x 5

110 x 5

120 x 5

130 x 5* @ 10+ (PR?)

Spotter helped slightly on the last one :( Maybe I would have gotten it?

Stability Bench:

165 x 10, 10, 10

These felt a little shaky at first, but much better by rep 5. No rotator cuff issues either.

Dips:

bw x 13, 20, 30, 25

PAHMP

Pendlay Rows:

135 x 5

205 x 5

255 x 5

275 x 5 (+30 PR)

Gotta get better at these. Decided tonight was the night.

Finished with some pnf. Wanted to do abs, but my left ribs are still hurting from squatting :/

Bench

Bench 5:

275 x 5

285 x 5

295 x 5, 5, 5

The spotter misloaded the first set at 295, which messed things up. The other sets were a bit off because of that. My shoulders felt a bit rough today.

Stability bench:

60 x 10, 10

80 x 7, 7

Incline bench:

60 x 10

70 x 10

75 x 10

80 x 10

Tricep extensions:

30 x 15

35 x 15

40 x 15

45 x 15

Wide-grip pull ups:

4 sets

superset:

Supine rows:

4 sets

Dips:

4 sets

Cycle 0 Week 1 Bench

6/14/11

Bench

205 x 5

215 x 5

215 x 5

225 x 4 (maybe I forgot how to bench)

205 x 5

Decline

225 x 4

225 x 5

225 x 4

Stability finally I was warmed up by this point and remembered how to bench

15's and 17.5's x 7

15's and 20's x 7

17.5's and 20's x 5

15's, 17.5's, and 20's x 6

Tricep Rehab

6/14 Cycle 0 Bench 2

5x3 Bench
115x3x3
120x3x2

Decline Bench
125x5x2
125x3x2 (a few minor mishaps haha)

Stability Bench - 15db
5, 5, 12, 10 (decided to rep out the last ones)

Bench Day 6/14/2011

Bench
205 x 3 @8
215 x 3 @9
220 x 3 @9.5 PR 5lbs
220 x 3 @10
205 x 3 @9
Yay

Decline Bench
205 x 5
205 x 6
205 x 7 (fuck pausing)
205 x 6

Stability Bench
125 x 10 (3 sets)
These went a lot better than last week

Close Grip Lat Pull Downs
3 sets of 10

Machine Shrugs
5 plates on each side, x10, x15, x16

Scap Pushups
3 sets of 50

GHR Abz

Bench 5

Bench:

275 x 5, 5

285 x 5

290 x 5 @ 10

285 x 5 @ 10-

Misael was hovering right over me on the fourth set and I lost focus.

Decline Bench:

245 x 8, 8

255 x 8, 8

massive pahmp

Stability bench:

bar + 60s x 10

bar + 60s + 20s x 9.5, 7

Hard.

Finished with some shrugs, close-grip lat pull downs, and ghr abs

Bench 5

Bench:

275 x 5

285 x 5

295 x 5 @ 10-, 5 @ 10, 5 @ 10+

Solid day

Decline:

275 x 5 @ 10

245 x 8, 8

255 x 8

These were harder than i had remembered.

Did some stability bench, wide-grip lat pull down, shrugs, scap push ups and ghr abs

Bench Day 6/7/2011

Bench
185 x 5
195 x 5
195 x 5 brough in my grip WAY closer; felt good
205 x 5
205 x 4.5 (ro helped me even though I was still grinding it up)

Decline Bench
185 x 7
185 x 7
205 x 5
205 x 5

Stability Bench
Bar w/ 40lb dumbbells on the side x9, then x10
Added 10lbs to each side and got 5 reps.

Superset
Machine Shrugs w/ Lat Pull Downs & Scap Push ups
5 plates on each side x20x4; 200x10, 210x10, Stackx6, Stackx10 w/ straps
4 sets of 50 on scap push ups

Ball Rotations & Stretching

6/7 Cycle 0 Bench 1

Bench 5x5
105x5
110x5x4

Decline Bench 4x7
95x7
105x7
110x7x2

Stability Bench 3x
65x7x2
95x4 <-- haha

Superset 4 Rounds:
8 lat pulls (100lbs)
30-40 scapular push ups

Week 1 Bench

Bench

175 x 5

185 x 5

195 x 5 @9+

185 x 5, 5 @9-

Decline bench

185 x 5, 5, 7, 5

Stability bench

40s x 7, 9, 7+1fail

Tri sets:

Lat pulldowns

200 x 10

210 x 10

250 x 8, 8

Machine shrugs

5 plates x 4 x 15

Scap pushups

3 x 50

Bench Assistance. Friday, 3/11/11.

Shoulder Press 5x3
85, 90, 90, 90, 90
-> bringing bar all the way down to collar bone, not too heavy

Tricep Death (all full sets)
-> (chest x5, 1 board x5, 2 board x5, 3 board x5, 4.5 board x5)
95, 105, 115xfail (midway through 3 board)

Stability Bench 4x10
-> all with 27.5 dbs hanging off bar
-> strength/control improving here, feels good

Front Shoulder Raises (hammer grip) 3x10
-> all with a 35 db

Weighted GHR Sit-Ups 4x5
-> all with BW+25

Core Medicine Ball Throws
-> 1st set with 8lb ball, 2nd set with 15lb ball, strip set: 15->8->6->sit-ups

Bench Assistance

Push Press

135 x 3

155 x 3

165 x 3

175 x 3 -PR

165 x 3

Dumbbell rows (w/ straps)

162 x 6

Did the next sets standing. This took some strain off of the off-hand elbow and allowed for the use of more weightz.

192 x 5

202 x 5

Tricep death

all sets partial (2, 3, 4.5 board) because elbows were dying

155, 165, 175

Stability bench

27.5s x 10

40s x 10, 10

Finished with biceps on the miniband.

Bench Assistance

Seated Military Press:

185 x 5

205 x 5

205 x 3

185 x 5

I wanted to protect my hip a bit more, so I opted for the seated version instead of push press.

Tricep Death:

chest/10lb/2/3.25/4.5 board (the foam block)

225 x 5,5,5,4

185 x 5,5,5,5,5

245 x partial on the 2/3/4 block

Bent-over rows:

225 x 5

275 x 5

295 x 5

315 x 5, 5

Stability Bench:

25 on minis, 45s on greens.

6, 7, 8

the loose minis make this harrrd.

Cable rows:

stack x 6, 8

stack + 25 x 8

Ab wheelz

Bench Assistance. Friday, 3/4/11.

*** KEPT MOST SHOULDER STRENGTH!! VERY HAPPY!! ***

Shoulder Press 4x5
85, 85, 85, 95
-> bringing weight down to collar bone

Tricep Death (2, 3, & 4.5 boards)
full: 105
partial: 135 (failed last rep)
partial: 130 (failed first rep on last board)

Stability Bench 3x10
-> bar + 30s (hanging on purples)
10 reps, 9 reps + fail, 7 reps + fail

"Eagle Fly" Machine (Lateral Shoulder Raises)
45x15+f, 35x18+2f

DE/RE

Push press

115 x 5

125 x 5 x 2

135 x 4+nah man

Dumbbell row

132 x 6 x 4

Tricep death

115 x full

135 x partial

155 x partial

Stability bench

30s x 10

30s+10 x 8

30s+10 x 7+f

wobble wobble

Cable rows