Luke 3:16 Bench Assist

T-bar Rows

4 plates x 5

Floor Press

185 x 5

205 x 5

215 x 3

225 x 3 @ 10

Close Grip Bench

175 x 3

185 x 3

195 x 3

185 x 3 x 2

Lat Pulldowns

200 x 5

230 x 5

265 x 5 PR shitty

250 x 5

Flys

Hammer Curls

up to 70's x 6 per arm

Anti rotation ab thing

Luke 3-2-12 Bench Assist

T-bar Rows

up to 4 plates + 25 x 5

Floor Press

205 x 5 forgot to warm up so this sucked. stupid.

205 x 5

215 x 3

225 x 2 + fail. I was pretty tired today from going to bed a 6:30. I should be able to get this weight.

Elbow was irritated from tuesday so I skipped close grip bench

Lat Pulldown

200 x 8 x 3

Cable Flys

GHR abs

BW x 10 x 3

superset with hammer curls

35's x 10 x 2

30's x 10

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

Cycle 1 Week 3 Bench Assistance

Push press

155 x 5

165 x 5

175 x 5 @9 PR

T-bar rows (belted)

250 x 8

260 x 8, 5

Floor press

135 x 5

185 x 5, 5

Barbell shrugs

There were about 6 people lifting at my gym today, and oddly they all cleared out right before I started shrugging. Almost as if they knew I had a long day and needed some alone time with a barbell.

495 x 15

585 x 10

635 x 10 PR

In other news, my bodyweight after a pretty big meal and lots of water after lifting: 202.4 lbs...more cushion for the pushin' (and I don't mean benching). However, I weighed 196 lbs in the morning so this was mostly water weight (at least that's what I'll keep telling myself).

Bench Assistance 6/30/11

Push Press
155 x 5 @8
165 x 5 @9
175 x 5 @9
185 x 5 @10
gassed completely after this...

T-Bar Rows
4 plates + QTR x 8
5 plates x 8
5 plates + QTR x 8
6 plates x 8

2-Board
225 x 5
235 x 5
225 x 5
butt kept coming off, still improving technique

Pull Ups
x 15, x12, x12

Dips
x 15, x20, x15

Finished w/ biceps and intense abz

Bench Assistance

Push press

145 x 5

155 x 5

165 x 5

T-bar rows (belted)

225 x 8

250 x 8

260 x 8

Elbows tender so I finished with light pushdowns supersetted with light hammer curls. Back is very sore...heavy squat singles at UCLA tomorrow :)

Bench Assistance 6/24/2011

Push Press
155 x 5 @8
165 x 5 @8
175 x 5 @9
185 x 5 @9.510lb PR
195 x 2 @10 FFFFFFFFF!!!!!!!!!!!!

T-Bar Rows
225 x 8
245 x 8
280 x 8 PR
280 x 8

2 Board
215 x 5
225 x 5
235 x 5
245 x 4 +1 (didn't fail but Greg helped me up in the lockout)

Close Grip Pull Ups
x15, x12, x10, x12

Dips
x15, x15, x15, x15
elbows were hurting after this...

Bicep Machine + Abs

Bench Assistance

6/24/11

Push Press

95, 115, 125, 135, 135 x 5

T-Bar Row

excluding bar weight

200 x 7

205 x 7 x 3

3 Board

215, 225, 235 x 5

Isolateral High Row, Dips, Abs

Bench Assist Friday 06-24-11

Push Press
95 x 5
105 x 5
115 x 5
120 x 5
125 x 5

T-bar Rows
100 x 8
115 x 8
125 x 8
135 x 8

3-Board Press
135 x 5
135 x 5
145 x 5
150 x 5

Pullups
Dips

Abs
Biceps

Bodyweight: 161 lbs

Bench Assistance

Push press

135 x 5

145 x 5

155 x 5 @8+

155 x 5 @9-

T-bar rows

205 x 8

225 x 8

250 x 6, 6

Floor press

185 x 5

195 x 5

205 x 5, 5

SS pullups/dips

3 sets of 10/10, 10/10, 10/10

Finished with some ball transversus and hamstring stretching. Ended up skipping biceps, but honestly, everyone knows that a big Yoke is more impressive.

Bench Assist

Standing press

115 x 5

125 x 5

135 x 5 @10-

Tricep death (2/3.5/5.5 board for 8 reps each)

135, 155, and 165 (failed early but re did the last board)

T-bar rows

180 x 8

225 x 5, 6, 8

Finished with machine dips, bicep curls, and ghr abs.

Bench Assistance 4/22/2011

Pin Press
185 x 5 1boardish
195 x 5 1boardish
205 x 4 1 board
215 x 5 2 board
205 x 5 2 board

Dumbbell Bench
75's x 8
75's x 8
85's x 5
85's x 8

Weighted Pull Ups
BW + 25 x 5
BW + 35 x 5
BW + 25 x 5

T-Bar Rows
200 x 8
245 x 8
270 x 8
270 x 8

Cable Rows
4 sets of 10

Sprints at Drake

Bench Assistance 4/15/2011

Push Press
185 x 3
195 x 2 slfknasdgoignrgbegernbe
185 x 4 (PR but wanted to get 5)
185 x 3

Tbar Rows
225 x 3
270 x 3
315 x 3
340 x 3 PR felt hard as fuck
315 x 5 PR

Close Grip Bench w/ 3 board (elbows were hurtin bad)
185 x 5
205 x 5
215 x 5

Biceps & Triceps

Chest Supported Rows
3 plates x 5
3 plates + Qtrs x 5
4 plates x 5

Bench Assistance. Friday, 4/15/11.

Push Press 4x3
85, 85, 95, 95
-> had way more strength w/ a narrower grip (inside rings), 95 felt good.

T-Bar Rows 2x20, 2x12, 1x25
-> 2 plates, 2 plates, 3 plates, 3 plates, 2.5 plates

Close-Grip Board Press 3x5
-> using 3-board
115, 135, 135

Power Curls 3x6
70bb, 70bb, 70bb

Tricep Pullaparts 3x15
60, 60, 60

Pullovers (explosive) 3x18
30bb, 30bb, 30bb

Halbert Raises 3x10
-> (laying on low incline bench)
-> all w/ 15s

Low Incline Flys (explosive) 3x13
-> all w/ 15s (exploding from the bottom)

Forearms
-> tennis ball squeezes

Bench Assistance 4/8/2011

Push Press
175 x 3
185 x 3
205 x f DAMN IT ! 185 felt easy
185 x 3
185 x 3
185 x 3

T Bar Rows
264 x 3 (2 reds, 2 blues & 2 yellows)
308 x 3 (2 reds & 2 blacks)
308 x 3
319 x 3 (2 reds, 1 black & 1 green)
319 x 3

Close Grip Pin Press; tris were FRIED
185 X 5
205 X 5
215 X 3
205 X 4

Supersetted bis & tris

Chest Supported Rows
135 x 6
160 x 6
170 x 6
170 x 6

Bridges

Luke 4-8-11 Bench Assistance

Push Press from hang cleans much to the dismay of others

115 x 3

135 x 3

145 x 3

150 x 3 PR

155 x 2.5 PR it was really hard so I stopped trying on the third rep

T-bar Rows*

T-bar rows (weight only, not including bar weight)
110 x10
154 x10
194 x5
219 x5
239 x3
264 x3 (two reds, two blues, two yellows: I think that's all we did)

*did same as Ryan White

Close Grip Pin Press from pin 13, about 4 inches off chest

185 x 5 @ 9-

195 x 5 @ 10-

185 x 5 @ 9+

185 x 5 @ 10-

Barbell Curls

80 x 10 x 3

Triceps

Bench Assistance 3/18/2011

Decline Bench Machine
3 plates on each side x 5
3 plates + Qtrs on each side x 5
3 plates + 35's on each side x 5
3 plates + Qtrs on each side x 5

Close Grip Bench
185 x 3
195 x 3
205 x 3
205 x 3

Partial Tricep Death
185 x 15
205 x 15
205 x 15

T Bar Rows
5 Plates x 5
5 Plates + Qtr x 5
6 Plates x 5
6 Plates x 5

Inverted Rows
x20, x15, x15

3.4.11--Press

Push Press (cleaning bar first):

95 x 5

115 x 5 x 3

T-bar Rows:

worked up to 190 x 3

Triceps death (chest to + sides of yoga block, 20 reps total):

115 x 3

Cable Rows on the machine with 2 handles

100 x 10

120 x 10 x 2

Luke 3-4-11 Press

Push Press (cleaning bar first)

115 x 5

125 x 5

135 x 5 PR

135 x 3 + 2

T-bar Rows

worked up to 220 x 3

Triceps death (chest to sides of yoga block, 20 reps total)

135

145

145

Cable Rows on the machine with 2 handles

140 x 10

160 x 10

180 x 10

200 x 10

Bench Assistance

Standing press

115 x 5, 5, 5, 5

Floor press

175 x 5

185 x 5

195 x 5 (PR), 5

T-bar rows

225 x 5, 5, 5, 5

Dips/Wide grip pullups superset

BW x 20/12

BW x 13/9

BW x 15/7

Finished with ball rotations.