Been too long since I've last posted

Hey guys, sorry for my absence from the blog. I have been working out, just forgot to post stuff. Gonna try to be better. As you guys may know, I won't be competing in the Feb meet anymore because I have a job career day and potentially some interviews.

Bench:
warmups
175x3@9
185x3@10-
190x3@10

Incline Bench:
135x8x2

accessory work

11.29.11--Bench

Forgot to post this last Tuesday... had a busy week.

Bench:
165x5@9-
170x5@9
175x5@10-
175x5@10
175x4@10+

Isolateral Bench and Isolateral Incline Bench
3 sets each

chest, shoulder, triceps accessories

11.10.11--Bench

Bench Press:
(including warmups for meet prep)
barx10
95x5
135x5
165x2
180
Attempt 1:
190@9-
Attempt 2:
200@10
200@10

3 second Pause Bench:
155x3@9
160x3@10
160x3@10

Decline Bench:
165x5@9
175x5@10-
185x5@10

Shoulders, Triceps, Chest Accessories

Projected Meet Attempts:
1. 85 kg (187.4 lbs)
2. 90 kg (198.4 lbs)
3. 92.5 kg (203.9 lbs)

11.4.11--Bench

Bench Press:
warmups
185x3@9
190x3@10+ PR
185x3@10

3 second Pause Bench:
155x3x3 @9,10,10

Decline Bench:
155x5@9
175x5x2@10,10

Chest, Shoulders, Triceps

10.26.11--Bench

Bench Press:
warmups
165x5@8
170x5@9-
175x5@9 PR (This felt so good, decided to do another set)
180x4@10+ PR Didn't have it in me to try the 5th one because I paused too long on my first 2 before going touch n go on the last 2, so the 4th rep was a grinder

3 second Pause Bench:
155x3@9-
160x3@10
155x3@9+

Incline Bench:
125x8@9+
135x5@10

Isolateral Chest Press, Isolateral Incline Press, Isolateral Shoulder Press, Shoulder Raises, Machine Flyes, Overhead DB Triceps, Triceps Extensions, Shrugs and Machine Shrugs

Very happy with the 2 big PRs. It's especially meaningful to be able to put up 175 for a set of 5 because I remember that being my max a year ago. Putting up 180 for 4 is also encouraging, because 3 weeks ago I put up 175 for 4, so that suggests that after the meet I should be able to put up 180 for 5 and probably get 185 for 4. I'm hoping I can continue this upward trend so that I can bench 225 by the beginning of next school year

Fatness update: I'm weighing in at about 186.5-187.5 in the mornings. I'm gonna try to gradually lose the weight, but honestly contemplating just competing as a 198 because I may need my fat to get through the winter

10.21.11--Bench

Bench Press:
165@8 (this was still a warmup, I guess)
185@9-
190@9-
195@9
200@10-
205xf SOOOOOOOOOOO close. needed probably only one more inch to activate the triceps and allow for my fairly automatic lockout to finish the lift. I will hit this weight next time I go for it.

Incline Press:
115x8@9
135x6@10-
145x5@10

Decline Press:
155x5@9
165x5@9+
175x5@10-

Isolateral Wide Grip Press
Isolateral Incline Press
I feel like the isolateral presses are helping my weakness off the chest a lot actually. I would recommend incorporating this more into cycles for people who struggle off the chest (normal people), though the weirdos who only struggle with lockout probably could benefit from this too.
Shoulder Press Machine
Shoulder Raises Machine
Flyes Machine
Triceps Pushdowns

11/12/11--Bench

Bench Press:
165x3@9-
175x3@9
180x3@9+
185x3@9+ This felt really good, could've hit it for a 4th rep, but decided to save it for 190
190x1+f Completely the opposite of the 4th set. Didn't stay tight, exerted all my energy getting that first rep up.

Iso Lateral Wide Grip Press
3 sets starting at 1 plate on each side and working up to 2 plates and a quarter

Incline Bench:
115x8@10- (triceps pretty gassed at this point)
135x5@10
135x5@10

Iso Lateral Incline Bench
3 sets starting at 1 plate each side and working up to 2 plates

Machine Flyes
Shoulder Press Machine
Shoulder Lateral Raises
Machine Shrugs
Triceps Extensions

10.4.11--Bench

Bench Press:
135x5@8
155x5@9-
160x5@9
165x5@9
170x5@10-
175x4@10 PR (didn't go for 5th rep because 4th rep was a grinder)

Pause Bench (3 second pause):
145x3@9
155x3@9+
160x3@10 PR

Triceps, Chest, Shoulders accessories

15 minutes on the stairmaster

9.21.11-Bench

Gave 2 units of blood on Tuesday, still don't think I was at 100% for today's workout, but whatever.

Bench:
165x3@9
175x3@10-
180x3@10+ Really (pleasantly) surprised I was able to get that 3rd rep out.

(3 second) Pause Bench:
145x3@9-
150x3@9+
155x3@10

Incline Bench:
115x8@9f
135x6@10

DB Flyes, Flyes Machine, press machine, shoulder press and raises, triceps machines, etc.

5.17.11--Bench

Bench Press:
175x3 @9
185x2+f just didn't have it in me today I guess, but I've hit this before
175x3@9+

I really wish we had the bands today, but had to settle for
Low Pin Press:
165x5
165x4+f I fucked up my breath and had to breathe at the bottom, which made me lose all tightness and gave me no realistic shot of getting it up
155x5

Shoulder Raises (SS1):
12.5 DBs x8
30 BB x8x3

Triceps Isolation (SS1):
45 DB overhead twohanded x8
22.5 DB (each arm) x8x3

Machine Shrugs (SS2):
3 plates/side x8-12x3

Lat Pulls (SS2):
120x8x3

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 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

Bench 4/5/2011

Bench
205 x 3
215 x 3
215 x 3
205 x 3

Band Lightened Speed Bench w/ Purples
9 sets of 3

Incline Bench
185 x 5
195 x 5
185 x 5
185 x 5

Close-Grip Lat Pull Downs w/ Straps
3 sets of 8 w/ Stack; shitty form

Superset Tricep machine & Rear delt machine

GHR abz

Good to be training with the broz again : )

Bench Assistance. Friday, 4/1/11.

Shoulder Press 4x5
90, 85, 85, 85

Close-Grip Pin Press 4x5
135, 135, 135, 135
-> w/ pin height about 5 inches off chest

Weighted Pullups (semi-wide hammer grip) 4x5
-> all @ BW+35

Upright Rows 4x5
-> all w/ 60bb (not too heavy)

Biceps
-> 60 bb (open curl) -> 20s (hammer grip)
-> 1st set: 10 reps -> 8 reps; 2nd set: 7r -> 6r; 3rd set: 7r -> 6r

Triceps
-> BW Dips -> 100 lbs on Dip Machine
-> 1st set: 10 reps -> 10 reps; 2nd set: 7r -> 8r; 3rd set: 7r -> 8r

Super Incline Flys 1x10, 2x8
-> all w/ 15s

Rear Delts 3x15
(laying down on bench w/ elbows bent ~90 degree angle)
-> all w/ 15s

**** WEIGH-IN: 139 LBS ****

3 a Days - Bench, Short Run, and Back. Tuesday, 9/14/10

Bench 3x3 (with pauses)
135 @ 9
145 @ 10(can't tell if spotter helped. if so, I should have it next time. if not, PR)
135 @ 9

Incline Bench 3x4 (with pauses)
115 @ 9
115 @ 9
125 @ 10 --> P.R.!!!!

-> USED A SLIGHTLY NARROWER GRIP THAN MY NORMAL FLAT BENCH GRIP by placing my middle fingers on the rings instead of my pointer fingers ... my shoulder press is pretty weak relative to my incline bench ... and my 4 rep PR on flat bench (with pauses) is 135 while my 4 rep PR on incline is now 125 ... SO HAS MY INCLINE JUST GOTTEN REALLY STRONG OR SHOULD I USE A SLIGHTLY NARROWER GRIP ON MY FLAT BENCH TOO??? -maybe I've been a little wide all this time not fully utilizing my chest capacity and tricep lockout since my arms are so far apart??

Dumbell Shoulder Press 2x8
35s @ 10
35s @ 10
-> bringing dumbells all the way down and all the way up

Tricep Pull-aparts
-> with rope attachment, elbows slightly aggravated
80 x 10
70 x 12

********* DROVE HOME **********

2 Mile Run
-> Effort @ 9 ... pretty tough, breathing fairly hard throughout last mile. couldn't really run that fast though.
-> I want to increase my cardiovascular health but without losing too much body weight (I'm happy staying right around 132 for now) so I went for a run. Don't worry I ate a bowl of ice cream later to replenish the calories burned!!

********* LATER, AFTER DINNER **********

Bent-Over Rows 4x3
135 @ 10
135 @ 10
135 @ 10
135 @ 10

Weighted Pullups (Hammer Grip) 3x4
BW + 45 @ 10
BW + 45 @ 10
BW + 45 @ 10

Open Grip Semi-Bent-Over Rows 3x5
-> did these to get some more back work and make the biceps feel loved
easy curl bar + 50lbs each side @ 9
easy curl bar + 50lbs each side @ 9
easy curl bar + 50lbs each side @ 9

Hammer Grip Curls 3x8
27.5s
27.5s
275.s

Reverse Grip Banded Curls (no weight, just the purple band)
2x10 all the way up
2x10 going halfway up and pausing, then back down

Front Shoulder Raises 2x15
-> one set with about 15lbs weight each arm, second set with bands and pausing at top

Lateral Shoulder Raises 2x15
-> with about 15lbs weight each arm

Rear Delt Flys 2x15
-> with about 10lbs weight each arm

Bench assistance

3 Board Press
225x5
275x5
295x5@8
300x5@9

Low Pin Press ~2 inches off chest
225x5
245x5@8
245x5@9+
225x5

Tricep pushdown
4x10

Pullups
3x10

Bicep curlz
5x10

Home Workout with Resistance Bands. Saturday, 9/4/10

Banded Pushups (with purples)
6 reps
8 reps
8 reps
8 reps

Banded Chest Press (with pauses)
3 x 8 reps

Close-Grip Perfect Pushups
2 x 12 reps

Banded Bent-Over Rows (with pauses, with purples)
4 x 5 reps

Banded "Simulated" Lat Pulldowns
4 x 5 reps

Banded Pullaparts
3 x 8 reps

Banded Tricep Extensions
2 x 12 reps

Bicep Curls
-> with 27lb dumbell??
7 reps each arm
6 reps each arm

Banded Tricep Extension Kickbacks
-> with mini-bands
2 x 15 reps

Banded Hammer Curls (with purples)
2 x 16 reps

Bench and Back. Saturday, 8/7/10

Bench (with pauses)
135x3
140x3 --> P.R.!!!
145x3 (touch & go) --> P.R.!!!
-> I "Gregged" the last rep and lifted my butt up a little on the touch and go.
135x5 (tough and go) --> tied P.R.!!

2-Board Bench (touch & go) 3x3
145 x 3 x 3 (tough)

Lateral Delt Shoulder Raises 2x8
12s x 8 x 2

Rear Delt Flys 2x8
10s x 8 x 2

Shoulder Front Raises 2x7
-> using a 35 plate

Tricep Extensions/Pullaparts 3x10
70 x 10 x 3
-> just kept these real light and easy so as not to strain elbows too much and just focus on form

4/21 ME Bench

Manpon Press:
225x3
245x1
255x1
265x1 PR

DB Bench:
65x10
70x10
75x8, 6

Cable Pressdowns
Chest-Supported Row
Side Laterals


Some good pressing today. Looks like I still retain my lockout abilities from before, as that was a overall raw board press PR (I hit 255 at a 4 board and 285 shirted at a 3 board before).If anyone was wondering, I'm going back to the conjugate periodization style for now. My ME lifts for bench will be the Manpon, Floor Press, and Shirted Bench. My ME lifts for squats will be Zerchers, Squats, and GMOPs.

De Bench

Standing press

95 x 5

105 x 3

125 x 1

135 x not this week x 2

Band-resisted bench (quadded minis)

65 x 3 x 2

75 x 3 x 2

85 x 3 x 2

95 x 3 x 2

Triceps

Lady Gaga songs

0 x 0 ((reverse) PR?)