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.

5/15 ME Bench

Bench Press:
205x2
215x1
+ Dave's F6
225x3 (2brd)
245x1 (no touch)
265x1 (too low), 1 (ok)
275x1 (ugly), 1 (ok), 1 (ok)

DB Bench:
75x6
80x6, 6, 6

Pullups & Supine Row things

Well, I tried out the F6 today. Has a good amount more pop from the bottom than the Phenom does. Had to learn how to touch properly in the new shirt, but once I got it, 275 (a PR) flew right up. Tired as hell afterwards though.

+ Dining hall extravagazas

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

05/13/10 Deadlift

My deadliftijng epiphany continues. I have the same width stance but flare out my feet a little more to open up my hips. I am also pre-loading my hamstrings more than I used to - and this has made all the difference. In the meet I last did, which was about a month ago, I only got 501 and it was @ 10 RPE. So 475x3 @ 9 (I almost gave myself an 8.5 for it but it wasn't quite that smooth) is huge for me.

Suited Sumo DL (straps down)
455 lbs x 3 reps x 1 sets @ 8 RPE
475 lbs x 3 reps x 1 sets @ 9 RPE

Good Mornings Off Pins (Pin #11)
275 lbs x 5 reps x 1 sets @ 8 RPE
295 lbs x 5 reps x 1 sets @ 8 RPE
315 lbs x 5 reps x 2 sets @ 9 RPE

Pause Squats (3 sec)
255 lbs x 3 reps x 3 sets @ 8 RPE

Total Workout Time: 2h

BW: 181.8

While the Dave is away the Darvin will use donuts

Bench

180 x 1 x 5

Pause bench (3 sec)

145 x 3 x 2

150 x 3

Floor press

165 x 5 x 2

170 x 5 x 2

Isolateral front lat pulldown

I don't remember but I made sure to throw donuts on

curls

05/12/10 Bench

Going a little easier on the accessory day paid off. This was a much better showing. Following the third set my lifting partner/spotter needed to go to the bathroom so I had a little extra rest hence the drop to an 8.5 RPE. I am really liking the JM press for my triceps. Incline continues to be bipolar/schizophrenic for me. Today it was good so I can't complain.

Normal Grip Competition Pause Bench
245 lbs x 2 reps x 2 sets @ 8.5 RPE
245 lbs x 2 reps x 1 sets @ 9 RPE
245 lbs x 2 reps x 1 sets @ 8.5 RPE
245 lbs x 2 reps x 2 sets @ 9 RPE

JM Press (Elbows Out)
135 lbs x 6 reps x 1 sets @ 7 RPE
155 lbs x 6 reps x 1 sets @ 8 RPE
165 lbs x 6 reps x 2 sets @ 8.5 RPE

Incline Bench
165 lbs x 5 reps x 1 sets @ 7.5 RPE
175 lbs x 5 reps x 2 sets @ 8 RPE

Finished with some machine flyes.

Total Workout Time: 1h 15m

BW: 182.2

05/11/10 Upper Back/Accessory

After a few weeks of hammering this day hard and then the next day having a sub-par bench day I decided to back off a little. I cut out the weighted pull-ups in lieu of some overhead presses. All the sets were heavy but not maxes.

T-bar Rows
Overhead Dumbbell Press
Shrug Machine
Hammer Curls
Cable Abs

05/10/10 Squat

Squats were strong although the last set really fried my lower back. The reverse bands were a little tougher than they should have been and my lower back was crying uncle so I stopped after 4 sets. The box squats felt great - very fast and explosive. A clear improvement in hip strength and speed out of the hole from even a couple months ago.

Squat
335 lbs x 5 reps x 2 sets @ 9 RPE
335 lbs x 5 reps x 1 sets @ 9.5 RPE

Reverse Band Squat (greens)
455 lbs x 3 reps x 2 sets @ 8 RPE
475 lbs x 3 reps x 1 sets @ 8.5 RPE
475 lbs x 3 reps x 1 sets @ 9 RPE

Box Squat (Low Box + Foam)
225 lbs x 8 reps x 3 sets @ 7.5 RPE

Total Workout Time: 1h 30m

BW: 182.2

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

Deadlifts

5/13/10

Deadlifts

345 x 3

355 x 3

Pause Squats

185 x 3, 3 @ 3 secs

195 x 3 @ secs

Abs and Obliques

Intensity 5/13/2010

Squat

375 x 2

Extremely happy. Not as hard as I thought it would be. Going for 405 next week when I do singles.

Bench Press = (

After 4 1/2 weeks of not benching, I was only able to hit 215 for 2 singles.

Deadlift

I felt a sharp pain in my inner thigh after squatting. I had to switch to conventional. It felt awkward at first but I was able to hit 425 for 2. I was fine with that but I really wanted to see if I could do 455 for 2 in sumo position. This morning I woke up extremely sore.

Weighted Wide-Grip Pull-Ups

35lbs x 2

Deadlift:
315 x 3
335 x 3 (PR)

GMOP:

185 x 5
205 x 5
205 x 5
205 x 5
225 x 5 (back rounding)

Pause Squat (3 sec.):
185 , 195, 205

5-13-09 Deadlift

Deadlift
385 x 3
400 x 2+1 hitched -PR, but I need to stop with this hitching business, it's becoming a bad habit
This last hitched rep left me pretty drained for the rest of the workout. My hamstrings, abs, and lower back were fried. From now on I'll just drop the bar instead of hitching it up.

GMOPs
225 x 5 x 5

Pause squats
195 x 3
205 x 3
215 x 3

5-13-10 Deadlift

Deadlift

325 x 3 PR super easy

345 x 3 PR not too hard. My 1 rep PR is 353 and I think I could smash that right now. Also I looked like a badass with the new bumper plates maxing out the bar.

GMOPs pin 10

185 x 8 no belt

205 x 8 no belt

225 x 8 x 2

Pause Squat 3 seconds

245 x 3

265 x 3

275 x 3 PR

Ball Leg Raises

Plyos

5/13 DE Squat

Box Squat (16", Briefs, Straight Weight):
205x2x2
225x2x8

Sumo Stiff-legs:
185x8
225x8, 8, 8

Ab Wheel
Ball Abs

It seems like I'm doing a lot more than I actually am in these workouts. Dave made fun of me as usual for doing my "unique" exercises, and for not wearing pants while squatting. Ab strength and hamstring strength need to come up if I want to squat big in November.

Deadlift

Today

Deadlift
315 x 3
345 x 3

GmoP
135 x 5
145 x 5
155 x 5
165 x 5
185 x 5

Pause Squats (sad)
155 x 3
165 x 2 + fail
155 x 3

Seated Hamstring Curls
4 sets

Abs
4 sets of situps

----------

Wed 5/12

Bench

165 x 2
175 x 2, 2, 2, 2
185 x 1 + fail

Weighted Dips

+45lbs x 8
+55lbs x 8
+60lbs x 8
+65lbs x 8
+70lbs x 8

Incline Bench

115 x 6, 6, 6

Seated Flyes

3 sets

----------

Monday 5/10

Squat
185 x 5
195 x 5
205 x5 high on the last

Band Lightened Squat
265 x 3
275 x 3
285 x 3
285 x 3
295 x 3

Box Squat
135 x 8
145 x 8
155 x 8

Abs
3 sets of yoga ball cable abs

ME Squat

Wasn't sure what would happen today given the abs.

Squat:
Straps down + knee sleeves
495 x 1 @ 8
525 x 1 @ 8+
550 x 1 @ 9

Squats felt really good today. I think I finally figured out how to hit the hole hard in the suit, which made a big difference. I'm looking forward to putting the straps up + knee wraps and seeing what happens.

Pause Squat:
315 x 3, 3, 3 @ 3sec

Went light to avoid further volume. First set felt almost hard, the last two felt trivial. Not sure why.

Finished with ball leg raises.

Left side feel 85% but not too much worse then when i went in. Lower back feels better than it has in a long time.

Afternoon crew represent

Yesterday

Bench

170 x 2 x 2

175 x 2 x 4

Dips

BW+35 x 10

BW+45 x 8 x 2

BW+50 x 8

Incline bench

135 x 5 x 4

Seated flyes

Today

Deadlift

375 x 3 x 2 (PR)

First set was hard with dick-sucking bar, second was pretty easy with not dick-sucking bar.

GMOP

225 x 5 x 5

Pause squat (3 sec)

225 x 3 x 3

Hamstring curl, ab superset

hanch ranch banch

Bench:
285 x 2
295 x 2
305 x 2
305 x 1 + 1f (attempted longer pause on second; failed)
285 x 2, 2

I was a bit too ambitious on these. I need to back off on my RE days and stay with 285 for most sets, with a few in 295.

Dips:
bw x 20
bw + 45 x 12
bw + 90 x 8, 10, 12

Kept the rep range high intentionally to give the elbows a rest.

Incline Bench:
225 x 5 @ 10
235 x 5 @ 10
245 x 5 @ 10+

These were hard.

Finished with some flyes for sets of 12-15.

banch prass

bench press:

285x2

305x2x3

315x2x2(felt all kinds of light)

body weight dips:

5x10-12

incline:

235x5

245x5,4

flies:

some stuff x some thangs

P.S.

what is the proper way to spell flies(flys,flyes, jgidvni)?

Bench

5/12/10

Bench

225 x 2, 2, 2, 2, 2, 2

Weighted Dips

+45lbs x 8, 7, 7

Incline Bench

165 x 5, 5

155 x 5

Seated Flyes

70 x 3 sets

Workout time: 75 min

5-12-10 Bench

Bench

195 x 2 x 5

185 x 3 I was feeling super tired today, I think I'm getting sick

Dips

BW + 37.5 x 10 x 2

BW + 50 x 10

BW +70 x 10

Incline Bench

135 x 5 x 4

Machine Flyes

5/12 Accessory

Rev. Grip Bench:
165x4
175x4
185x4
195x4 (tired)
155x12

Rolling DB Extensions:
30x12, 12
35x12, 12, 12

Chins:
4 sets @ BW

Delts
Forearms
Pecs

Stayed up most of the night stressing and studying for my midterm today, and then lifted immediately afterwards. I just felt kinda burned out today, so that was the reason for the higher rep stuff.

Banded Back and Bench, Tuesday 5/11/10

Banded Bent-Over Rows (no weight) 5x5
-> with 1 purple (doubled), thumbless grip
5 reps
5 reps
5 reps
5 reps
5 reps

Banded Chest Flys (on flat bench, no weight) 5x5
-> with 1 red (doubled) and palms facing up
5 reps
5 reps
5 reps
5 reps
5 reps

Banded Shrugs (no weight) 4x8
-> with 1 purple (doubled), thumbless grip, last 2 sets with pauses
8 reps
8 reps
8 reps
8 reps

Banded Tricep Pushdowns (no weight) 4x8
-> with 1 purple (singled)
8 reps
8 reps
8 reps
8 reps

Banded Standing Pullovers (no weight) 4x8
-> with 1 purple (singled), and palms facing down, and bringing arms all the way up with hands directly above head to finish every rep
8 reps
8 reps
8 reps
8 reps

Banded Front Raises 4x8
-> with 1 red (singled), and thumbs pointing up
8 reps
8 reps
8 reps
8 reps

Banded Overhead Tricep Extensions (no weight) 3x8
-> with 1 red (singled), arms close together, with pauses
8 reps
8 reps
8 reps
-> I THINK THESE MIGHT HAVE AGGRAVATED MY ELBOWS SLIGHTLY.

Banded Inner Grip Hammer Curls (no weight) 3x8
-> with 1 purple (singled)
8 reps
8 reps
8 reps

-> TODAY DIDN'T QUITE GO AS I WANTED IT TO. DURING THE WORKOUT I DID NOT HAVE ANY SERIOUS ELBOW PAIN LIKE I WAS FEELING ON SOME DAYS LAST WEEK, HOWEVER AS I'M POSTING THIS A FEW HOURS AFTER THE WORKOUT MY ELBOWS AREN'T QUITE FEELING 100%.

Uppr back

Chest supported Rows:
4 plates + 5 x 5
4 plates + 15 x 5, 5, 5

These were irritating my elbow right from the start.

Wide-grip Pull ups:
8, 10, 12, 12, 10

Shrugs:
with a barbell, which was a nice change
405 x 8, 8, 8, 8

My left abdominals (transversus?) on the side really started hurting after 6-7 reps. It's not a point of pain, but rather the entire muscle gets really sore like it's sprained. I think I need to see a sports therapist about this.

Finished with preacher curls. Went too heavy on the last set and the elbows start hurting

Bench:

145 x 6 x 5 reps

Foam roller bench:

150 x 3 x 5 reps

150 x 1 x 4 reps

145 x 1 x 4 reps

chest supported rows:

70 x 10

90 x 10 (heavy; couldn't keep chest to pad)

90 x 10 (heavy; couldn't keep chest to pad)

shrugs:

275 x 3 x 10 reps

Bench/Upper Back

Bench (brief pause)

175 x 2

185 x 2, 2

190 x 2

195 x 2, 2

Foam roller press

185 x 3

195 x 3

205 x 2

215 x 1

225 x 1

Chest supported rows

115 x 10

125 x 8

135 x 7

145 x 7

Barbell shrugs

365 x 12

405 x 6 then grip gave out

365 x 11

Grip was pretty weak today, maybe from the heavy benching.

Kneeling abs

97.5 x 4 sets of 10-12

5-11-10 Upper Back

Chest Supported Rows

90 x 8

115 x 6 x 2

Wide Grip Pull Ups

BW x 12 x 3

Shrugs

315 x 10

405 x 7 hardly any range of motion

365 x 10

had some pain in my mid back so I did a set of 20 chest supported rows at 45 pounds

Hammer Curls

40's x 8 per arm

Curls

45's x 10 per arm x 2

Seated Preacher Curls

70 x 8

80 x 6

80 x 4

Tuesday May 11th Recover

Front Squats

225 x 3

225 x 3

225 x 3

Overhead Press

125 x 3

125 x 3

125 x 3

Barbell Rows

145 x 3

145 x 3

145 x 3

One armed/One legged Prone Bridges

4 sets, alternated

I’m still feeling Sunday’s workout. Thursday I’ll be working up to heavy doubles on squat, bench press ( so long tendonitis ) and deadlift.

Snatch PR

Hit 120 today for a 5kg PR

Squat:

195 x 5

205 x 5

215 x 5

215 x 5

band-lightened squat:

335 x 3

365 x 3

375 x 3

box squat:

135 x 8

155 x 8

155 x 7 (failed last rep)

Epic Belted Squat Day!! - Monday, 5/10/10

Belted Squats
2 plates x 5
2 plates + 10lbs x 5
2 plates + 20lbs x 4 + 1 epic fail haha!! (Kyle unfortunately witnessed it - oops!!)
-> probably could have done 2 plates and a quarter but I hit MEGA-DEPTH on that 5th one and caved forward.

Banded Belted Squat (no weight)
-> using purple (doubled)
8 reps
8 reps
8 reps
8 reps
-> all with increasing tension

Leg Press
3 plates on each side x 8
3 plates on each side x 8
3 plates on each side x 8
-> this was way harder than it should have been!! I haven't done belted squats in a while and they are tough!!

Life Fitness Hip Adduction Machine
295 (stack) x 8
295 (stack) x 8
295 (stack) x 8

Life Fitness Hip Abduction Machine
175x8
175x8
175x8

Box Jumps
-> onto tall box (about 8 inches below waist?)
10 reps
10 reps
10 reps

Box Squat Jumps
-> starting from box a little above parallel and sitting down on the box and then jumping up as high as possible and landing on feet
10 reps
10 reps
10 reps

Transversus Abdominus
72.5 x 10 with holds
77.5 x 10 with holds
82.5 x 10 with holds

-> forgot to stretch after!!

-> OVERALL EPIC DAY THOUGH!! NO ELBOW PAIN!!

Squat

Felt tired throughout today's workout. Still, Darvin didn't outsquat me, so an overall successful training session.

Squat

245 x 5

255 x 5

265 x 5 -PR, last rep looked slow and ugly

Band lightened squats (greens)

365 x 3

375 x 3

385 x 3

395 x 3, 3

Box squats

165 x 8, 8, 8

5-10-10 Squats

Squat

285 x 5 almost lost balance on lest rep

285 x 5

295 x 5 PR

Band Lightened Squat

Greens from top

405 x 3

435 x 3

435 x 3

Box Squats

195 x 8

205 x 8

205 x 8

Jump Stuff

depth jumps, box squat jumps, box jumps

Transversus

Texas Method Volume Day

Squat

325 x 5

325 x 5

325 x 5

325 x 5

325 x 5

Bench

190 x 5

190 x 5

190 x 5

190 x 5

190 x 5

Rows

165 x 5

165 x 5

165 x 5

165 x 5

165 x 5

Weighted Dips

35 x 5

35 x 5

35 x 5

Weighted Pull-ups

10 x 5

10 x 5

10 x 5

Reverse Crunches

3 sets of 10

I started the Texas Method last week during midterms because I didn't have time to go in throughout the week. It's going well so far. Sunday is volume day, tuesday is recovery day, and thursday is intensity where you work up to a heavy single, double or triple.

Squats

squats:

385x5

405x5

435x5

band lightened:

545x3x5

box squats:

315x8

275x8x2

b ball:

1x1

Have to catch up

Squat

245 x 5

255 x 5

265 x 5 (PR)

Good morning'd the last rep of 265 after getting stuck. Thanks GMOPs!

Band-lightened squat (green)

365 x 3

405 x 3 x 4

Box squat

175 x 8 x 2

185 x 8

Plyometrics

Squat

5/10/10

Squat

225 x 5

235 x 5

245 x 5 PR

Band-Lightened Squat greens

385 x 3

395 x 3, 3, 3

Box Squats

165 x 8, 8, 8

Transverse

RE Squat

Squat:
405 x 5 @ 9
435 x 5 @ 9+
455 x 5 @ 9++

Band-lightened Squat:
545 x 3 @ 8+
595 x 3, 3, 3, 3 @ 9-10

Box Squat:
275 x 8, 8

Gassed hard on these. Stopped one set early out of fear of spraining something.

Finished with transversus.

For those that missed the workout, we had a killer soundtrack going tonight. Some highlights:






Eat me a lot of peaches. I totally confused all the passing piranhas.

5/10 ME Lower

Zercher Off Pins (~mid thigh):
245x3
275x1
295x1
315x1 PR?

RDL:
135x15
185x15
205x15

Quad stuff

I love Zerchers. So much strain involved in the lift, and it looks badass. 315 was pretty hard to get started, but wasnt too bad once I got it moving. The RDL's hit my hamstrings hard, and I am trying to increase the amount of work that my lower back can handle. Have to study for a BIG midterm on Wednesday, so no real time for abs.

Also, I will be switching my ME and ACC bench days to accomodate shirt work better. Basically, you dont have to worry about helping me with the shirt on Wednesday Dave.

Strength makes you invincible

http://www.bmj.com/cgi/content/abstract/337/jul01_2/a439

5.10.10--Pity Me

On Wednesday, I felt sick after working out, but slept after class and felt better. Keep in mind that my Wednesday Weigh in was 170lbs.

Things turned for the worse on Wednesday night and continued throughout the weekend. I went home on Friday with so many symptoms, it felt like I had about 4 different illnesses.

On Saturday morning, my mom took my temperature and it was over 102. She took me to see the doctor, but the doctor wasn't there so we had to settle for the nurse practitioner. She thought I had either Strep Throat or Mono. She tested me for Strep; it came back negative. She rapid tested me for Mono, it came back a "faint positive." Saturday Weigh In = 162lbs.

Went back to the doctor this morning. He also assumed Mono. Ran it through the rapid test and it came back... negative. Had to get a full blood test to figure out what I have. Results won't come back until tomorrow or Wednesday. I'm forced to stay home until I know it is not mono. If it is mono, I will be out the whole week. Monday weigh in = 159 lbs. I'm pretty sure the last time I weighed 159 pounds was when I was about 5'7".

FML.

UPDATE:
Hey everybody! I have an announcement to make! We're expecting! The lab called and definitively ruled out me having mono.

5-9-10 Bench

went by myself so I had to deal with semi-competent spotters

Bench with pauses

195 x 2 easy, no lift off

200 x 2 lift off

205 x 1 + spot, lift off, the spotter helped too early, but I don't think I would have gotten it

195 x 3 no lift off, spotter touched the bar on the last rep, but I don't think he helped, regardless I would have had the lift either way. This would have been a PR. I hit 195 x 4 before, but that was touch n go and had a slight spot on last rep.

3 Second Pause Bench

155 x 4

165 x 3 x 2

Incline Dumbbell Press

55's x 10 then I decided not to do any more

Triceps Pushdowns

150 x 10 with short bar

150 x 10 x 2 with metal "V"

Cable Flyes

60 x 10

70 x 10 x 2

Close Grip Pulldown

180 x 8

210 x 6

220 x 5 not good form or range of motion

Curls

80 x 6 x 3

Triceps Extension

22.5 x 10 per arm x 2

Weigh In: 154.5 lbs

Abs in room

Dips:

BW + 45 x 8

BW + 55 x 8

BW + 70 x 3

BW + 70 x 3

Dumbbell rows

80 x 8

90 x 8

95 x 8

Bicep Curls (on machine b/c wrist still in pain)

65 x 10

65 x 10

65 x 10

This One's for The Haters - Banded Bench and Back Day 5/8/10

-> Since I experienced some elbow pain last week, I am going to do mostly the same workouts but with the resistance bands instead of the weights to not aggravate my very important elbow joints further.

-> great idea Dave for "Body by Ben" however somebody beat us to it haha (bodybyben.com -> I am not an official sponsor, please note that BodyByBen does not endorse this statement). However, this did not stop me from having an amazing day and coming up with some new exercises that use only resistance bands. The creativity is always flowing.

... SO WITHOUT FURTHER ADO, HERE IT IS ...

Banded Bench (no weight)
8 reps with 1 purple (doubled) and 1 red (doubled)
2 reps with 1 purple (doubled) and 1 purple (singled -> looped around me)
4 reps with 1 purple (doubled) and 1 purple (singled -> looped around me)
4 reps with 1 purple (doubled) and 1 purple (singled -> looped around me)

Banded Incline Bench (no weight)
5 reps with 1 purple (doubled) and 1 red (doubled)
5 reps with 1 purple (doubled) and 1 red (doubled)
4 reps with 1 purple (doubled) and 1 red (doubled)
5 reps with 1 purple (doubled) and 1 red (doubled)

Banded Shoulder Press (no weight)
8 reps with 1 purple (singled - looped around me)
8 reps with 1 purple (singled - looped around me)
8 reps with 1 purple (singled - looped around me)

Banded One-Arm Rows (looped bands through handles on the 100lb plates)
7 reps each arm with 1 red (doubled)
5 reps each arm with 1 red (doubled) and holding the 10lb plate looped through the bands
5 reps each arm with 1 red (doubled) and holding the 10lb plate looped through the bands
5 reps each arm with 1 red (doubled) and holding the 10lb plate looped through the bands

Banded Lateral Lat Pulldown (no weight)
8 reps with 1 red (doubled)
8 reps with 1 red (doubled)

Banded Face Pulls (no weight)
8 reps with 1 red (doubled)
8 reps with 1 red (doubled)
8 reps with 1 red (doubled)

Banded Chest Flys (no weight, thumbs in)
8 reps with 1 red (doubled)
8 reps with 1 red (doubled)
8 reps with 1 red (doubled)

Banded Shrugs
8 reps while stepping on 1 red (doubled)
8 reps while stepping on 1 red (doubled) & holding 10lb plate looped through bands in each hand
10 reps while stepping on 1 red (doubled) & holding 10lb plate looped through bands in each hand

---->>> NO ELBOW PAIN TODAY!!!!

**** SOME STRETCHING AFTER ****

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

5/8 Accessory

Reverse Grip Bench:
165x4
185x4, 4
195x4 PR

Floor Press:
185x8
205x6, 6
185x16 LOLPR

Reverse Pushups
Band Face Pulls

Saturday training. Did reverse grips instead of speed work to save my elbows, and made a PR there. On the last set of floor presses, Greg wanted to rep out 185 so I made it into a competition. He got 11, and I got 16. Victory!

Squat/Deadlift, Thursday 5/6/10

Back Squats 2,1,1
-> all belted
195x2
205x1
215x1 -> P.R.!!!!
225xfail -> caved in from bottom of the hole. need more core and lower strength to stay upright all the way through, knees out.

Deadlifts 2x5
-> no belt, no chalk
275x5
275x5
-> pretty quick. lifted my butt up a little on later reps. I need to work on keeping butt low and chest upright.

**** SOME ELBOW PAIN ****

Romanian/Stiff-Leg Deadlifts
-> no belt, no chalk, "stealth mode" (no bouncing, light floor touches)
205x5
225x5 -> (tied P.R.!!)
225x5
205x8
175x10

Lower Back Extension Machine
250x8
280x8
305x8

Weighted Depth Jumps
-> off box just below knee height holding 5lbs in each hand
8 reps
8 reps

Forearm Holds
25lbs x "20 Mississippi" count
35lbs x "20 Mississippi" count
35lbs x "20 Mississippi" count

Depth Dumps
-> body weight
-> off box just below knee height onto box about 3 inches below knee height
8 reps
8 reps

**** STRETCHED AFTER ****

Bench Assistance

Dips

BW+45 x 8

BW+80 x 5

BW+90 x 4

BW+90 x 3+1fail

Flat dumbbell press

65s x 10, 8, 8

Dumbbell rows

162 x 7, 7, 7

Hammer curls

50s x 10

55s x 8

60s x 8 -No Luke, I didn't use perfect form.

Post-training BW: 180.0 lbs

WHY?

Do we only have the biographies for 3 people on the prototype powerlifting site? Email your info to Scott so he can put it up there.

Link

Weekly Thu/Fri Digest

Squat

270 x 2

285 x 1

300 x 1 (PR)

Deadlift

353 x 5

363 x 5

Props to Vit for writing this for me.

GMOP

215 x 5

225 x 5

235 x 5

Banded hamstring curls

Ab wheel

Friday

Bench

170 x 2 x 2

175 x 2 x 2

Pause bench (3 sec)

145 x 3 x 4

Floor press

165 x 5 x 3

165 x 4+1(spotter just jumped right in from the bottom of the last rep)

Cable row

180 x 8

190 x 8

200 x 8

210 x 8

Curls

every single one

05/06/10 Squat/DL

Met up with a friend for dinner so did this session in the afternoon and had to make it quick. Suited squats were at parallel, so I need to have a bit more convincing depth.

I think I have had a slight epiphany with the DL. Its been a weak lift for a while now (somewhat due to some lower back issues) and recently I have been trying to tweak my form. The two things I am working on are: 1) Pre-loading my hamstrings prior to initiating the pull, and 2) near lockout pushing my hips towards the bar instead of the bar to my hips. As shown below, following my attempts at 485 I went to 515 and was hoping for a near max single. But finally the pre-loading clicked and it made 515 easier than the 485 - a PR.

Suited Squat

435 lbs x 2 reps x 1 sets @ 8.5 RPE
455 lbs x 2 reps x 2 sets @ 9 RPE

Sumo Deadlift Off Blocks

465 lbs x 3 reps x 1 sets @ 8.5 RPE
485 lbs x 3 reps x 1 sets @ 9 RPE
515 lbs x 3 reps x 1 sets @ 8.5 RPE

05/05/10 Bench

Again this was a harder session for me. I like the extra day hitting my upper back and accessory stuff but doing it a day prior to a bench day, hurts my bench. I am not sure what to do about it.

Normal Grip Competition Pause Bench

245 lbs x 3 reps x 2 sets @ 8.5 RPE
245 lbs x 3 reps x 1 sets @ 9 RPE
245 lbs x 3 reps x 1 sets @ 9.5 RPE
235 lbs x 3 reps x 2 sets @ 9 RPE

JM Press (Elbows Out)

95 lbs x 8 reps x 1 sets @ 7 RPE
115 lbs x 8 reps x 1 sets @ 7 RPE
135 lbs x 8 reps x 1 sets @ 8 RPE
155 lbs x 6 reps x 2 sets @ 8.5 RPE

Incline Bench

165 lbs x 6 reps x 1 sets @ 8 RPE
175 lbs x 5 reps x 1 sets @ 10 RPE
165 lbs x 6 reps x 1 sets @ 9 RPE
165 lbs x 6 reps x 1 sets @ 9 RPE

Total Workout Time: 1h 15m

BW: 181.4

PS

legs n things

squats:

455x2

495x1

505x1(P.R.)

deadlifts:

475x5x2

cleans:

some light weight, just working on form

GMOP:

315x5

banded hamstrings

abs

Deadlift day

Squat
335*2
355*1
365*2

Deadlift
350+*5
350+*5

GMoP
225*8
225*8
275*5

Banded Leg Curl
3 sets

Squat Deadlift

5/6/10

Squat

265 x 2

275 x 1

285 x 1

300 x 1 PR joined the 300 club

Deadlift

325 x 5

335 x 4

Banded-Hamstring Curls quaded purples

Ab Wheel

5-6-10 Heavy Squats Light Deadlifts

Squat

315 x 2

325 x 1 PR new max

330 x 1 PR NEW MAX

Deadlift

295 x 5

305 x 5 PR

GMOPs pin 11

225 x 5 x 3 PR

Banded Hamstrings

3 sets

Ab Wheel

4 sets

Squat/Deadlift

Wore my glasses today instead of contacts and hit a big squat PR. Maybe I need to wear them more often.

Squat

270 x 2

285 x 1

300 x 1 -PR, been wanting to get this for a while now

I think I'm stronger with this narrower stance that I'm trying out because I get more pop out of the hole. Because of this I can be faster through the middle of the lift where I'm slowest.

For the record, here are the final results of the recent "Race to 300" :

1. Luke - hit 300 like 4 or 5 weeks ago

2. Me - hit 300 around 8 PM tonight

3. Darvin - hit 300 around 8:10 PM tonight

4. Greg - hit 300 around 8:25 PM tonight

I'm pretty happy that all of our squats are getting stronger.

Deadlift

353 x 5

363 x 5 -still need to think about pushing the hips through earlier in the lifts instead of pulling back all the way through

I moved my hands in slightly so my arms are more vertical rather than grabbing the bar further out at a slight angle. It's a minor change, but the range of motion is reduced probably by a couple millimeters and I'll take any advantage I can get lol

GMOPs

225 x 5

235 x 5

245 x 5

Finished with 4 sets of banded leg curls (quadded purple) and 3 sets of ball leg raises

ME Squat

Squat:
suit w/ straps down
495 x 2
515 x 1 @ 8 +
535 x 1 @ 8 +

Once the suit got seated, these didn't feel too bad. I think I'm being a bit too conservative on the attempts due to not having used the suit enough lately.

Deadlift:
135 x 30
185 x 25, 25

These were harder that I expected, haha. Planned on going "up" to 225, but my back started catching(?) after the first set, so I only went up a little. There's no pain, but I can tell things aren't quite fixed down there.

GMoP:
225 x 5

These didn't feel so hot, so I bagged it.

Finished with banded hamstring curls, CYBEX EAGLE GLUTE MACHINE, and ball leg raises

5/6 DE Skwat

Box Squat:
Purple bands, 38 Briefs
185x2x8
225x2
245x2

Speed Pull:
308x1
333x1x4

Leg Press:
470x8
520x8, 8, 8

Abs
Reverse Curls

I did upper back Tuesday

And bench Wednesday

Bench

160 x 3

165 x 3 x 5

Dips

+25 x 8

+35 x 6

+45 x 6 x 2

Incline bench

135 x 6 x 4

some skullcrushers

New stuff

Yesterday:

Power snatched 103 for a 1kg PR

Today:

Back squatted 425 for a 5lb PR then doubled 405 twice for a "number of sets of 2 at 405" PR

Bench

bench press:

155x3

165x3

165x3 felt good so jumped up

175x2 wasn't a good idea
165x2 jumped back down
165x2

dips:

45x8
45x8
55x8

60x7

incline bench:

105x6 easy

115x6

125x5 grinder on #6 but didn't have the exorcist head movement that i did last week.

115x3, racked it, switched to widen grip, then did two more.

skull crushers:

50x8

50x8 shoulder was hurting a bit so i didn't set up as far back

60x8

60x8

Bench felt good since my max was 185 and i almost had the 175x3 but i just couldn't grind it out. Slight shoulder pain today (they were pretty sore after upper back yesterday) but the change up on the skull crushers alleviated it.

5/5 ME Bench

Manpon Press:
225x3
235x1
255x1
275x1 PR

Rolling DB Extensions:
30x10, 10, 10
35x10, 10

Neutral Grip Pullups:
BWx10x4

A short but productive lifting session today. PR'ed and got the hell out of Dodge.

cinco de mayo

bench press:

275x3

285x3

295x3x4

315x2(just cause I felt like it :])

dips:

45x8

90x6

body weight x 20

incline:

225x6

245x6

245x5

225x6

skull crushers:

80x5

100x5

120x5

120x5

Bench

5/5/10

Bench

225 x 3

215 x 3, 3, 2

205 x 3, 3

Dips

+25lbs x 8

+45lbs x 8

+55lbs x 6

+25lbs x 12

Incline Bench

165 x 5

145 x 6, 6, 6

Skull Crushers

70 x 6

80 x 6, 6

5.5.10--Cinco de Drinco

Lifted with Ben and Luke at 2 today. Didn't feel that great due to soreness from Squat day and just a general malaise that has come over me.

Bench Press:
155x3x6
On one of these, I had a slight fuck up in that I lost the tightness in my scaps, so I locked out one side right into the rack. It was weird. I also had one instance where I brought the bar up and hit the rack 3 different times. Weird.

Everybody's Favorite...Dips!
BW-28x6
BW-28x7
BW-28x8

Incline Press:
105x6x2
115x6x2

Cable Flyes:
45x8
35x10
40x8

Shoulder Press:
80x10

Lateral Raises:
50x10x3

Wednesday Weigh In:
170

RE Bench

Felt a little rough today from running on 3.5 hours sleep and no appetite.

Bench:
275 x 3
285 x 3 x 5

Tiring. Mild elbow discomfort

Dips:
plate x 8
2 plates x 8
3 plates x 6, 6

better than expected

Incline Bench:
225 x 6, 6, 6, 5 + 1f

Started hitting the wall here. Darvin once again let me fail and sit there with the bar on my chest while he figures out how to spot. <3

SKULLCRUSHERS:
120 x 8
140 x 8
170 x 6, 5
120 x 10

Only meant to do 4 sets, but forgot about the first one. My triceps were on empty by the end. I plan to rotate these in every two weeks to get more tricep work in. Also, I want to do my bodyweight for 1 rep at some point...

Afternoon Bench + Body Weight Gain (New Max), Wednesday 5/5/10

Bench (6x3 with pauses)
135x3
135x3
135x3
135x3
135x3
135x3
-> tough.

Weighted Dips
10lbs x 5
15lbs x 5
15lbs x 5
15lbs x 5
-> SOME ELBOW PAIN AGAIN. DAMN.

Incline Bench (4x6 touch and go)
95x6
95x6
105x6
105x5 (real tough)

Cable Flys (3x10)
35x10
35x10
35x10

Lateral Raises Machine (a.k.a. "GET YOUR EAGLE ON")
50x5
40x8
30x10
30x10
-> brought shoulders up real high (close to ears) on the last 2 sets. this felt smooth.

-> FELT REALLY GOOD TO FINALLY DO SOME LATERAL RAISES. MY LATERAL DELTS ARE PRETTY WEAK. MY SHOULDERS ALL AROUND ARE PRETTY WEAK ...

SOLUTION: GET MY EAGLE ON MORE OFTEN.

**** Body Weight: 138lbs --> P.R.!!!!!!!!!!!!!!!! ****

-> weighed in with only boxer briefs on around 3:30pm with 2 meals in me. I went to the bathroom twice today before weigh-in.

-> TRYNA GET SWOLE IN HERE ... MAYBE THE EXTRA CRUNCHY PEANUT BUTTER, ORIGINAL STYLE TRISCUIT CRACKER, & CLOVER HONEY DIET IS PAYING OFF ... !!!!

Upper Back, Tuesday 5/4/10

Weighted Pullups
-> normal width, hammer curl grip
45lbs x 5 --> P.R.!!!!
45lbs x 5
45lbs x 4 + 1 fail
-> SOME ELBOW PAIN AFTER WEIGHTED PULLUPS. SHRUGS SOLVE EVERYTHING THOUGH ...

Shrug Machine
3 plates on each side x 8
3 & 1/2 plates on each side x 8
4 plates on each side x 5
4 plates + 10 lbs on each side x 5 --> P.R.!!!!
4 plates + 10 lbs on each side x 5
4 plates + 10 lbs on each side x 5 + a "10 mississippi" hold on the last rep

Chest Supported T-Bar Rows
65x8
65x8
65x8
-> all thumbless grip

Standing Curls
-> with preset barbell
50x8
50x8
50x7
-> my biceps are shot from weighted pullups

Cable Abs (standing using the rope attachment on lat pulldown machine)
90x8
90x8
90x8
-> used a little leg drive on last reps haha

**** SOME STRETCHING AFTER ****

5-5-10 Cinco de Bencho

Went at 2pm today with Scott and Ben so I could be free later tonight

Bench

185 x 3 x 4

190 x 3 x 2

Not technically a PR, but it the best I have done for 6 sets of 3. All reps felt fairly easy. I paused fully on all reps except the first set of 190 which was almost touch n go. Maybe my bench is finally going up. I have switched to a wider grip and I am liking it a lot. Index finger is now on ring. I felt strong today, needed less rest between sets and overall it was a great bench session.

Dips

BW + 45 x 10

BW + 55 x 10

BW + 45 x 10

some minor shoulder annoyance on these

Incline Bench

135 x 6 x 2 first set felt hard, second was fine

115 x 5 x 2 with a 3 second pause on chest. I dropped the weight and widened my grip because my elbow started hurting a tiny bit and I wanna make sure I don't aggravate it.

Cable Flyes

60 x 10 x 3

Lateral Shoulder Raise Machine

65 x 10 x 4

Weigh In: 155.5 lbs

5-4-10 May the Fourth Be With You

Chest Supported Rows

2 plates x 8

2 plates + 35 x 6 x 3

Wide Grip Pull Ups

BW + 25 x 8 x 2

BW x 10 x 3 went way wider on these sets

Machine Shrugs

6 plates x 10

8 plates x 10

10 plates x 10 with straps

10 plates x 7.5 no straps

Parallel Grip Curls

Biceps x biceps x biceps

Cable Abs

Stack x 15

Stack + 20 x 15 Dave pushed down on the last few I suspect making them especially difficult

stack + 20 x 15 x 2

Bax to the MAXXX

Chest supported row:
4 plates x 6, 6
4 + 25, x 4, 5
4 plates x 6

Wide-grip pull ups:
5 sets ~ 10-12 reps

Shrugs:
5 plates each side x 15, 15, 20, 30, 30

Curls:
45, 50, 60

Finished with crossing cable abs.

Elbow ligaments felt so-so during the middle but decent after getting really really warmed up. No vitamin-I this time either, which is encouraging. One more week of going light and I'll start to ramp up the weight and see how the ligaments respond.

Squat

(From Monday)

Squat:
405 x 5 @ 9+
425 x 5 @ 9
435 x 5 @ 9
445 x 5 @ 10
425 x 5 @ 8+

Warm-ups felt great. As soon as I walked out 405, everything felt heavy. whoops!

Band-lightened Squat:
495 x 3
545 x 3
585 x 3

Put the bands on the inside today. ~30lbs harder? 585 was ... fun, especially after 5 x 5 on squats.

Lunges:
185 x 6, 6, 6

No cramping on these this time, thankfully. Pretty gassed by the end though.

Finished with lateral jump work for plyometrics. 4 sets?

Upper Back

T-bar rows

90 x 8

100 x 8

100 x 8
115 x 6

Wide Grip Pull-ups
4 sets of 8

Machine Shrugs

270 x 12

360 x 10

360 x 10

450 x 8

450 x 8

Bicep Curls and Cable Abs
4 sets superset

Weighted Pull-ups:

35 x 5

35 x 5

35 x 4

Shrugs:

335 x 10

335 x 10

405 x 10

405 x 10

405 x 10

T-bar rows:

70 x 8

70 x 8

70 x 8

biceps (machine):

60 x 10

70 x 9

70 x 9

Bench/Upper Back

Bench (brief pause)

175 x 3, 3

180 x 3, 3

185 x 3, 3 -PR

Foam roller press

175 x 5

185 x 5

190 x 5

195 x 4+1fail -hamstring cramped

I did these instead of inclines today since I can't do these on the weekends by myself.

Lat pulldowns

230 x 9 +another hamstring cramp

240 x 7

250 x 5, 6

Machine shrugs (no straps)

10 plates x 20

12 plates x 10, 8

10 plates x 20

Standing abs

100 x 12

110 x 10

120 x 10, 10

4/29/10 Squat/Deadlift

Squat

95 x 2

105 x 2 PR

115 the first was a little high, the second I went low enough but the spotters had to help me up. Next time.

Deadlift

95 x 5

95 x 5
I don't remember exactly what I did for deadlift, but I know it wasn't as much at my squat. I'm not completely comfortable with my form, this was the second time I've deadlifted ever, so I'm sure I can do more weight.

GMOP

3 sets

Banded Hamstrings
3 sets

Abs
3 sets

05/03/10

Missed my Saturday workout due to a project and also did not eat or sleep well entering this workout. So I wasn't sure how it would go. Definitely felt lackadaisical going into it and my right hip was super tight, but the lifts got better and better as the workout progressed. PRs in both the regular and reverse band squats.

Squat

325 lbs x 5 reps x 1 sets @ 9 RPE
325 lbs x 5 reps x 1 sets @ 8.5 RPE
325 lbs x 5 reps x 1 sets @ 9 RPE
325 lbs x 5 reps x 1 sets @ 8.5 RPE
335 lbs x 5 reps x 1 sets @ 9 RPE

Reverse Band Squat (greens)

475 lbs x 3 reps x 1 sets @ 8 RPE
495 lbs x 3 reps x 2 sets @ 9 RPE

Finished with the eagle glute machine and some lateral speed jumps.

Total Workout Time: 1h 40 m

BW: 181.0

04/29/10 Squat and DL

Legs were really sore from the volume on Monday. Good workout despite though - have never doubled 365 before. Still working up on the GMOPs but the back it feeling better and getting stronger.

Squat

355 lbs x 2 reps x 1 sets @ 8.5 RPE
365 lbs x 2 reps x 2 sets @ 9 RPE

Sumo Deadlift

361 lbs x 5 reps x 1 sets @ 8 RPE
371 lbs x 5 reps x 1 sets @ 8 RPE

Good Mornings Off Pins (Pin #11)

275 lbs x 8 reps x 3 sets @ 8.5 RPE

Finished up with some banded hamstring curls.

Total Workout Time: 2h

BW: 183.0

Back Squat:

205 x 5

205 x 5

205 x 5

215 x 5

220 x 5

Band-lightened squat:

365 x 3

375 x 3

385 x 3

Lunges:

105 x 8 (each leg)

105 x 8 (each leg)

115 x 8 (each leg)

Lateral Steps:

BW x step up knee-height bench (3 sets x 10 reps each leg)

Squats

I got 3 hours of sleep last night (personal problem) and fully expected to have a rough workout, but surprisingly it turned out to be a great training session.

Squat

235 x 5

245 x 5

255 x 5, 5, 5 -PR

So today I decided that I would try and go back to a narrower stance which is what I used at my first meet in November. It felt pretty good..or maybe I'm just saying that because of the PR.

Pros -more pop out of the hole, easier to push knees out

Cons -knees have to come further forward for me to hit depth, it's harder to hit depth because it's a longer distance down

Let me know if you guys have any opinions on this.

Band-lightened squats (greens on the inside of the plates)

405 x 3, 3, 3

Have to work on being fast into the hole on these. First set was slow as shit.

Lunges

135 x 8 (per leg)

145 x 9 (instead of 8 because of a minor counting error)

155 x 8 -probably would've stopped at 6 reps if Matt, Ben, and Akram weren't there yelling at me

Foam roller jumps (plyometrics)

3 sets of 15-20

Squat, Monday 5/3/10

Back Squats
165x5
175x5
175x5
175x5
175x5
-> all NO BELT.
-> FORM: I NEED TO STAY UPRIGHT AND PUSH MY KNEES OUT!!

Band-Lightened Squats
-> all with greens inside the plates
315x3
335x5
345x5
-> all WITH BELT.
-> all hitting super depth!!

Barbell Lunges
95x8 for each leg
95x8 for each leg
95x8 for each leg
-> all explosive 'kickoffs' from bottom of lunge
-> all NO BELT

Lateral Jumps (over bench about 3 inches below knee height)
20 reps (10 each way)
20 reps (10 each way)
20 reps (10 each way)

Quick Lateral Jumps (low side to side fast twitch movement)
-> I set up a few little 5 pound plates in a straight line and jumped back and forth as fast as I could
40 reps (20 each way)
40 reps (20 each way)
40 reps (20 each way)

**** STRETCHING AFTER ****

Linear progression

Squat

235 x 5

245 x 5 x 2

255 x 4+f

245 x 5

Last set was the easiest out of all of them. Still don't seem to know the line between heavy and failure.

Band-lightened squat (green)

365 x 3

405 x 3 x 2

415 x 3

Lunges

115 x 8

125 x 8

135 x 8

Side jumps

5 sets

5-3-10 fivebyfive Squat

Squat

265 x 5

275 x 5

285 x 5 PR

285 x 5

285 x 5

Band Lightened Squats

greens from top

405 x 3 too easy

435 x 3

435 x 3

Lunges

135 x 10 or so then shoulder started hurting like it did back when I hurt it GMOPing so I switched to

CYBEX EAGLE GLUTE MACHINE!!!

STACK x 8 PER LEG x 2 SETS!!

Plyos

Lateral jumps over Gregs Belt and my bag

supersetted with Step Up Jumps

20-25 x 3 sets

Weigh In: 155 lbs

5.3.10--Squat

Squat:
warmups
195x5x3
205x5x2 PR
I'd just like to say that the second rep of my second set at 195 was the best squat I've ever done in my life (form-wise).

Band Lightened Squats (Purples):
275x3
295x3x2

Lunges:
I came out of retirement for the lunges. Kept the weight light and reps low so I can transition back into it.
85x3 each leg
75x4 each leg
85x4 each leg

Plyos:
lateral jumps and box step ups jumps

Weigh In:
172... guess it wasn't the 5 glasses of water yesterday.

Squats

Squat

175 x 5

175 x 5

185 x 5
185 x 5
195 x 5

Band-Lightened Squat

275 x 3

285 x 3

295 x 3 a little help on the crux of the last one but kept grinding

Lunges

115 x 8,8,8

Plyometrics -- Side Jumps and Lunge Jumps

Weigh In
154 lbs - lukes one extra pound is why he squats so much more

Squat

5/3/10

Squat

225 x 5, 5

235 x 5

245 x 5

Band-Lightened Squat purples

305 x 3

315 x 3, 3

Lunges

135 x 6, 6, 6

Plyometrics -- Side Jumps and Lunge Jumps

5/3 ME Lower

Reverse Band Box Squat:
+ Purple bands, 16" Box, 38 Inzer Briefs
bunch of warm-up sets
365x1
385x1
405x1

RDL:
155x20
175x20, 20

Traps
Abs
Reverse Curls

So I got my briefs in the mail today, and I wanted to try them out. Box squats were on the menu, and I decided on reverse bands to really pile on the weight. The briefs were tight enough to get some hip support, but loose enough to not really give too much pop. I'm really hammering the box work b/c I feel that it reinforces my squat form the best. 405 was pretty frickin heavy at the top.

Sunday Bench #2 - 5/2/10

Bench
135x3
135x3
135x3
-> all with pauses
-> NEED TO WORK ON KEEPING FEET STABLE

Weighted Pushups
55lbs x 3
88lbs x 1 + 2 fail --> P.R.!!!
(major misload. oh well. good to know i can do a pushup with 88lbs on my back)
70lbs x 3 --> P.R.!!! (i'm very happy with this especially after almost maxing out haha)
70lbs x 3
70lbs x 3

Floor Press
115x5
115x5
115x5
115x5

Bent-Over Rows (with back parallel to ground, very strict form, no leg drive - all back)
95x8
95x8
95x8
95x8
-> all thumbless grip

Ultra-Wide Grip Cable Row Shrugs
100lbs x 8
130lbs x 8
130lbs x 8
-> all thumbless grip
-> only using traps and scaps, very short range of motion

Still-Rings Pullups (Bodyweight)
12 reps
8 reps
5 reps + 1 fail (damn I'm tired)

Dips (Bodyweight)
6 reps
6 reps
5 reps

**** Stretched Afterwards ****

----->>> Current Body Weight: 135 lbs in boxer briefs
(this weigh-in took place at 3:30pm with only 1 big meal in me and no other snacks, also went to the bathroom in morning)

5.2.10--Bench

Bench Press:
warmups
155x3x3

Foam Roller Press:
185x2+f (don't know why I failed...weird)
175x3
185x3 (easy...like I said I have no idea why I failed before)
took a shit
185x3
190x3

3 Second Pause Bench:
135x3
145x3
145x2+f

DB Rows:
50x10x3x each side

Shrug Machine:
2 plates per side for high reps with pause at top

Abs:
until they could not crunch anymore.

Weigh In:
171 pounds. A little heavier than I usually am. Not sure why.

5-2-10 Return to Bench

I'm back from my retirement to bench again

Bench

180 x 3

185 x 3

190 x 3 good set Luke

I'm going wider grip from now on, maybe it will make my elbows hurt less.

Foam Roller Press

205 x 3 super easy

215 x 3

225 x fail, 1, fail

215 x 3 hard

215 x 3 easier

3 Second Pause Bench

165 x 3 x 3

Pullups

BW x 12

Dumbbell Rows

80 x 8,8,6

Biceps Curls

40 x 10 each arm

45 x 10 each arm

Machine Shrugs

4 plates x 20 x 3

Abs

Weigh In: 156 lbs

I'm gaining weight, and I wonder how I will be able to get back down to 148

Bench and Upper Back

Bench

155 x 3

165 x 3

165 x 3

Weighted Push-Ups

65x3
88x3
99x3
110x3
110x3

Floor Press

135 x 8

165 x 4

155 x 5 Last one was a grinder

155 x 5 The first four felt pretty easy but the last one was another grinder

Bent-Over Barbell Row

135 x 8

135 x 8

135 x 8

145 x 8

Ultra Wide Grip Cable Row Shrug

150 x 12

150 x 12

150 x 12

Gymnastic Rings Pull-Ups (3 sets of 8) and Dips (3 sets of 12) at Drake

Bench + Upper Back

5/2/10

Bench

225 x 3

225 x 3

215 x 2 + 1 fail

Push-Ups

+88lbs, +110lbs, + 110lbs, + 110lbs, +110lbs, +115lbs x 3

Floor Press

195 x 5

195 x 4

195 x 3

175 x 9

Bent-Over Barbell Row

155 x 7

165 x 8

175 x 8

185 x 8

Ultra Wide Grip Cable Row Shrug

170 x 7, 7

190 x 7

200 x 7

Pull-Ups and Dips at Drake

Most failures during bench day in a long time

Bench

165 x 3 x 2

175 x 3 (PR)

3-board

185 x 3

205 x 1+f

195 x 3

185 x 3 x 3

Dave had too much confidence in me.

Floor press

185 x 3+f

165 x 5 x 3

I had too much confidence in me.

Chin ups

ME Bench

Another classic wake-up-and-lift training day.

Bench:
295 x 3, 3, 2+1f

Not really feeling so hot on the bench right now. Left rotator cuff felt nasty until I warmed it up. Could be over-training, but I think I'm just not used to the volume.

3-board:
335 x 3
345 x 3
355 x 3
365 x 2 + 1f
315 x 6

Floor Press:
245 x 5, 5, 5

Finished with 5 sets of chin ups
Much harder than expected after all the prior pressing.

5/1 DE Bench

Bench:
140x3x8

Seated Pin Press: (forehead)
135x5
155x5
175x5
185x5 PR

Tricep Extensions
Chest Supported Rows
Lat Pulldowns
Reverse Curls

Today was an interesting day in the gym. My left bicep tendon (right at the elbow) is kind of inflamed, so doing any sort of extension work was a big pain in the butt. It kind of hindered me on the rows as well. However, when I tried the reverse curls, the pain pretty much went away. My theory is that my brachialis may just be weak, and is unable to support the loads on squat and bench days. Moar reverse curls to fix this weakness.

Squat

Squat

195 x 2

205 x 2

215 the first was a little high and went low enough on the second but couldn't drive it all the way up.

Deadlift

275 x 5

285 x 5

GMOP

3 sets
I was still trying to get a feel for the GMOP and finally on my last set I felt comfortable. I think i just was trying to strait leg it too much without any bend in my knees all and as Matt pointed out I wasn't arching my back at all. After it relaxed my legs and arched my back it felt much better.

Banded Hamstrings
3 sets

Abs
3 sets