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

Luke 5-12-12 Bench Assist

Weighted Supine Rows with hold at top
BW + 45 x 5
BW + 70 x 5
BW + 90 x 5
BW + 105 x 5

Bench
145 x 10
155 x 10
165 x 10

Neutral Grip Dumbbell Bench
60's x 6
65's x 6
70's x 6

Triceps, hammer curls, dips, pull ups abs

Luke 5-4 and 5-5-12 Dead and Bench Asst

Deadlift
385 x 3 @ 8
415 x 3 @ 9+
435 x 3 @ 9+

Stiff Legs
up to 275 x 8

Glute Thrusts, other stuff, machine shrugs up to 5 plates per side no wraps x 6

Weighted Supine Rows with feet on bench
10 x 5 x 2
25 x 5 x 2

Bench
135 x 10
145 x 10
155 x 10
165 x 10 @ 9

Neutral Grip Bench
55's x 6 x 3

Dumbbell Triceps Extensions
27.5 x 10 x 3 per arm

Hammer Curls
50's x 8 per arm x 3

Bench Assistance

Standing Press:

135 x 8

145 x 8

155 x 8, 8

Pendlay Rows:

135 x 6

155 x 8

175 x 6, 6

These were harder than I expected, partially due to me not being that flexible to keep my back flat. I like the forced range of motion though, so I'll keep them in next cycle and see how they progress.

Close-grip bench:

185 x 8, 8, 8, 8

Mild left shoulder irritation with these.

Chin-ups:

5, 17, 8, 8 (pull up on last one).

Felt a weird pull in my left pec on the third set.

Finished with cable flyes for sets of 20 and supine rows til failure.

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

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

Bench Assistance

7/8/11

Hang Clean to Push Press

115 x 5

125 x 4

125 x 5

135 x 4

Supine Row 4 sets

3 Board

ryan and I decided to go up in 10 lb increments until one of us failed

spoiler: we both had a mental lapse at 275 and called it a tie

225, 235, 245, 255, 265 x 5

275 x 3

Dips, Biceps, Abs

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

Bench Assistance

Pin Press:

315 x 5

335 x 5

365 x 5

405 x 5 @ 10

Had these at pin 10? 12? 405 was very heavy.

Arnold Press:

65 x 8

75 x 8

80 x 8

85 x 5

Gassed on the last one.

Did banded triceps extensions and supine rows. then some curls. YEAH!

Bench Assistance

5.5 board (yoga block)

205 x 5 too light

235 x 5

245 x 5

255 x 5

275 x 2+1fail

Arnold press

50s x 4 x 8

Skull crushers

85(?) x 8, 6, 6

Supine rows

3 x 10

Iso Lateral Front Lat Pulldown Medium Wide High Row Flye Up

2 plates+25/side x 8

3 plates/side x 8, 8

Finished with some concentration curls. I'm sore as hell all over.

5.22.10-Bench Press

So I arrive to the Wooden Center at 2:06PM. I attempt to open the door, but no dice as there was a True Blue Celebration in the facility. I was about to walk back to my room because "I am fed up with this world," but I was told the gym is still open and I just need to use the super secret side entrance. Jae told me he would go to the 2:00 lifting, but he never showed up so I hope he didn't think it was closed and just left dejected.

Bench Press:
warmups
145x3
150x3
155x3

With only me and Greg there, 2-Board was interesting as we had to collect strangers to either spot or hold the board, and the strangers were having difficulty with this in any event.
2-Board:
165x4x3
165x3+f

Pause Bench (3 second pause):
135x2+f
125x3x2

Pull ups
Supine Rows
Abs

Bench

5/22/10

Bench

225 x 3, 3, 3

2-Board

225 x 4, 4

235 x 4

Floor Press

195 x 5, 5, 5

205 x 5

Supine Row, Pull Ups, Abs

05/15/10 Bench

First time in the shirt since collegiates. I think the recent JM presses have put some mass on my triceps as the shirt was much more difficult to get on my arms than previous to the meet. In the end I still don't think the sleeves were quite where they needed to be, but I got a good workout in and hopefully stretched the shirt/sleeves a bit.

Shirted 2-board
315 x 3 reps x 1 set @8 RPE
345 x 3 reps x 1 set @8 RPE
365 x 2reps x 2 sets @8.5 RPE
375 x 1 rep x 1 set @9 RPE
385 x 1 rep x 1 set @9 RPE

Floor Press
185 x 8 reps x 1 set @7 RPE
195 x 13 reps x 1 set @8.5 RPE
225 x 6 reps x 2 sets @8 RPE

Finsihed with some supine rows and supinated chin-ups.

Total Workout Time: 2h

BW: 186.0 (after big team lunch)

ME Bench

Bench:
in shirt
365 x 2
385 x 1, 1
395 x 1, 1

Felt decent. Some reps were better than others though. The lockout isn't where I want it to be right now though.

Foam roller:
405 x 3, 3, 3

My lockout seems to have gotten a bit weaker, which is worrisome. I have the speed off the chest now, but I need to be able to grind out those last few inches if I'm going to be able to go over 402.

Floor Press:
195 x 11 (12?)
225 x 8 + 2 (kyle interrupted)
225 x 9

Went for more volume on these to avoid heavy overtraining and maybe to get some hypertropy.

Finished with chin ups (one set of 22) and supine rows.

Bench

5/15/10

Bench

235 x 1, 1, 1, 1

245 x 1

2-board

235 x 3, 3

245 x 2, 2

255 x 2

Floor Press

185 x 7, 9, 9

195 x 9

Supine Row superset Pull Ups

05/08/10 Bench

Awful workout today. The normal grip comp pause bench was horrendous. Some of it was the fact that my triceps were still pretty sore from the JM Presses the session prior, but still not an excuse to do this poorly. Just need to regroup. The last set of the reverse band was the easiest of all the sets. I think part of the problem with that exercise is that I haven't handled heavy weight since the meet. Floor presses went well.

Normal Grip Competition Pause Bench
255 lbs x 2 reps x 1 sets @ 9 RPE
265 lbs x 1 reps x 1 sets @ 10 RPE
255 lbs x 1 reps x 1 sets @ 10 RPE
245 lbs x 2 reps x 1 sets @ 9 RPE

Reverse Band Bench (greens at pin 6)
315 lbs x 3 reps x 2 sets @ 8 RPE
335 lbs x 3 reps x 1 sets @ 9 RPE
335 lbs x 3 reps x 1 sets @ 8 RPE

Floor Press (Medium Grip)
225 lbs x 5 reps x 4 sets @ 8 RPE

Finished with some supine rows, banded face pulls, and banded curls.

Total Workout Time: 2 hours (lazy Saturday)

BW: 183.2

ME Bench

Bench:
"Slipped" into the Katana (rhymes with banana) after a few months leave. I love weight gain and its effect on bruising.

315 x 1 @ 2 board
345 x 2 @ 2 board
365 x 1 (not quite seated)
375 x 1, 1 (better)
385 x 1

Not too bad. It took a bit to get the shirt where I wanted it but taking the slack out actually helped the touching point some. Got some nice bruising on the arms.

2-board:
385 x 2, 2, 2, 2

Nothing too hard here. My wrist (especially the left one) felt pretty banged up after this.

Floor Press:
225 x 5
245 x 5, 5, 5

zzzzzzz

Supersetted with Supine Rows

Bench

5/8/10

Bench

225 x 2

235 x 2 PR

225 x 2, 2

2-Board

225 x 3, 3

235 x 3, 3

Floor Press

185 x 5, 7, 7, 11

Supine Row aka Australian pull-up aka Reverse push-up aka Inclined pull-up aka Inverted Row

4 sets

Face Pulls

4 sets