8/17 531 Overhead

Week 3 Cycle 1

Push Press:
125x5
135x3
155x4 PR

Bench:
185x5
205x5
225x5

Chins:
BWx 9, 9, 8, 6, 5 (37)

Bleghhhhhh. Brain is melted from studying.

Boring but working

Bench

125 x 5

145 x 5

160 x 10* (spotter helped starting at 5)

135 x 10 x 4

135 x 8

Pull ups

BW x 9

BW x 8

ABS BREAK

Pull ups cont.

BW x 8

BW x 10 x 2

Last 2 sets weren't as strict as I usually do them but I'm starting to think having slightly uglier form will push me past my old plateau.

Upper Back

T-bar rows

200 x 6

210 x 6

225 x 5

235 x 5

Lat pulldowns

220 x 10

230 x 8, 7

Barbell shrugs

405 x 12

455 x 10, 10, 10

Reverse curls

70 x 10, 8

80 x 8

Finished with vertical jumps and jumprope. Afterwards almost died playing a full court bball game for the first time in 3 months. Then played another game and died.

Vinny the Chin - Must Watch

8.17.10--Short Bench

Bench Press:
Warmups
125x5
145x3
155
165--harder than it should be, a sign of a shitty workout

Skullcrusherzzz:
40x8x3

Abs

Weigh In:
159 lbs

ZZZZZ Squat

Feeling like death today. I woke up sore from the deadlift workout 3 days prior, so I must be carrying a heavy sleep deficit right now. I also am still sick.

SS-bar Box Squat:
385 x 3
405 x 3 @ 10-
425 x 2 @ 10

I was all over on these. Form felt worthless. I tried getting myself psyched up with a little nose torque on the last set; ammonia + head cold feels something like this:



Pause Squat:
135 x 5 @ 3 sec
185 x 5 @ 3 sec
225 x 5 @ 3 sec

My joints felt like mush even on these warm-ups so I quit here.

Finished with some cable crunches and hamstring stretching.

Bench Day 8/17/2010

Bench

I'm sticking to my wide grip position.

225 x 2 PR

I seriously think I could have gotten a third one but I got a massive cramp in my lower back. The first two felt good.

215 x 1

215 x 1

215 x 1

Reverse Grip Bench

165 x 3

165 x 3

175 x 3PR

175 x 3

175 x 3

Push Press

155 x 5 ( had trouble locking out the last rep )

155 x 5

165 x 5

165 x 5

Dumbbell Incline Bench w/ 70's

x10

x10

x7

x6

Ab Wheel

3 sets of 15

Jump Rope

1 minute of jumping, 30 sec of rest for 15 minutes

Soccer

About 20 minutes. 2 goals, 1 assist.

5/3/1 Deadlift

Deadlift ( Conventional )
135x5
225x5
340x5
390x5
435x8 PR

GHR
4x10

Good mornings-
155x4x10

Weighted Abs
4x10

Farmer Walks
140 Per hand
100yard per lap
3 Laps

Upper Back Tuesday 08-17-10

Pull-ups
body weight x 3
terence aided x 8
aided 48 lbs x 6, 6

T-bar Rows
100 x 8
145 x 6
125 x 6, 5

Shrugs
225 x 8
275 x 6
315 x 6, 6

Reverse Curls
25 x 8
40 x 8,8,8

Jump Ropes/weighted jumps
3 sets

Body Weight : 162 7/8 lbs

Beginagin

Squat

195 x 5

230 x 5

260 x 6

I liked how light on the back these felt. 7 would've definitely been a possibility if I wasn't a little bitch.

175 x 10 x 4

185 x 10

CYBEX EAGLE GLUTE MACHINE

210 x 10 x 5

Seated calf raises

5 plate and a quarter 10 x 2, 15 x 3

Cable abs

Bench 3

Bench:
285 x 3
295 x 3
300 x 3 @ 9+ (PR)

These felt solid today. Andy and Todd thought I should be in the 335 range now for raw benching, which is surprising.

Push Press:
185 x 3
205 x 3
225 x 3, 3

Last set was sloppy, but fully locked out.

Incline bench:
Used the super incline for this. It was almost a push press motion.
135 x 8
155 x 8
165 x 8
175 x 8 @ 8

Finished with four sets of bodyweight dips and wide grip pull ups. Then hamstring stretching.

Squat Day 8/16/2010

Box Squats

355 x 1 PR

345 x 1

345 x 1

Band Lightened

405 x 3

405 x 3

405 x 3

Front Squats

225 x 8

225 x 8

225 x 8

Power Cleans

175 x 3

175 x 5

175 x 5

Box Jumps

10 jumps on the highest box then 10 jumps on the medium box. I did 5 sets of these with very little rest in between (10-20 seconds). I was sweating my ass off by the time I was done.

PR-I've never jumped on the highest box before.

Abs

Medicine ball; 3 sets

Bench Day 8/14/2010

Foam Roller Bench

225 x 3

245 x 3

255 x 3

255 x 3

265 x 3

Incline Bench

185 x 4

185 x 4

185 x 4

185 x 4

Dumbbell Bench w/ 70's

x10

x10

x9

x9

Wide Grip Pulls Ups

x10

x9

x9

x8

Close Grip Cable Rows

200 x 10

220 x 10

250 x 5

Cardio

Ran steps at Drake. Must not pass 190lbs.

Squat Monday 08-16-10

Squat
205 x 1
215 x 1
225 x 1 <--PR
235 x 1 <--PR

Band-lightened Squat
295 x 3
285 x 3, 3, 3

Eagle Glutes Machine-instead of lunges
110 x 8 each leg
130 x 6, 6

Abe Lincolns
medicine ball decline sit-ups

Body Weight : 161.5 lbs

8/16 531 Squat

Week 3 Cycle 1

Squat:
225x5
255x3
285x9 PR LOL (Will bump training max substantially for next cycle)

Front Squat:
165x5
175x5
185x5

Deadlift:
245x5
295x5
315x5 (supa easy)

Curls:
80x5
100x5

Abs:
10x5
25x6

I was supposed to be in and out of the gym today to study, but I just ended up doing some studying in the gym lol. 285x9 was good, although the weights felt considerably heavier on my back than they did last week. Also, I am including deadlifts in my routine now, but after squatting. I used a hook grip for all of these, and no belt, as I am starting light and working may way up. The hook grip felt substantially less painful than the last time I tried it, but the pain increases with the # of reps that you do.

Also, BW was at 230.

Squat

Box squat

245 x 1

265 x 1

275 x 1

Band lightened squats

315 x 3

335 x 3

345 x 3

315 x 3

Power cleans

155 x 2

175 x 2

185 x 2

195 x 1

Lunges

155 x 6 per leg

175 x 6

185 x 6

Medicine ball abs

3 sets

I guess for now I'll go back on. 5/3/1 sure I got bored of it but had amazing gains on it..

strict ohP
Barx10
95x5
135x5
155x5
175x7 pR

DB military
4x10

JM press
4x10

BW Pullups
5x10

Knees still a little sore.. IB has been helpin need moar ice!

08/16/10 Squat

Hips were tight and sore from deadlifting on Thurs and I might have tweaked a little something in my left hip. Anyways tried to train today and pushed my left hip a bit but it just wasn't up to it and I didn't want to really injure myself. Should not be too bad or anything, probably will be better for deadlift on Thurs.

Squat
315 x 2 reps x 1 set @8 RPE
365 x 2 reps x 1 set @9 RPE
385 x 2 reps x 1 set @9.5 RPE

Hips hurt a lot after this. I wanted to do another 2 or 3 sets but cut it short.

Just finished with some banded hamstring curls and banded hypers.

Return of the Deadlift

Feeling good, so I decided to deadlift for realz today.

Deadlift:
(lots of warm ups)
405 x 3
455 x 1
495 x 5 @ 8

Form is 90% there despite having pulled twice in 4 months now. No pain at all which is awesome. I'll gradually increase the weight to see where I'm at these days

GMoP:
someone brought in foam padding for the pins, so there's no rebound anymore.
315 x 5, 6, 8

Wow, my lower back was tired.

Zercher Squat:
225 x 5, 5
245 x 5, 5

Finished with ghr abs and hamstring stretching.

Full Body Workout. Thursday, 8/12/10

Incline Dumbell Press 4x7
50s x 7 x 4
-> didn't attempt 7th rep on 4th set. tough.

Zercher Squats
185 x 4
185 x 3 -> biceps couldn't hang on for 4th rep, had to set it down.

Barbell Shrugs 2x6
275 x 6 x 2

Push-Presses
75x5
75x7
85x4 + fail
-> I had no explosion on these.

Face-Pulls
110x8 --> P.R.!!
120x7 --> P.R.!!
120x7

Reverse Crunches 2x8
15 lbs x 8 x 2
-> with holding weight behind head on reverse glute hamstring machine

Hammer Curls
1 set of 10 reps while holding a 45 plate, biceps incredibly tired

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

Zercher Squats. Friday, 8/6/10

Zercher Squats 4x5
185 x 5 x 4
-> these were killer so I used a pad

Dumbell Pullthroughs 2x12
50 x 12 (6 each leg) x 2

Wide-Grip Thick Bar/ Straight Bar Pullups (aka swing set pullups) 2x6
6 reps BW x 2
-> shoulders didn't like these so I only did a few

Shoulders and Back. (resting chest).Tuesday, 8/3/10

Dumbell Shoulder Press 3x5
40s x 5 x 3
-> really tough

Arnold's Shoulder Press 4x6
35s x 6 x 4
-> didn't attempt 6th rep on 4th & final set though

High Row Machine 4x5
115lbs each arm x 5
120lbs each arm x 5 x 3 --> P.R.!!

Medium Hammer-Grip Lat Pulldowns 3x6
160 x 6 x 3
-> bringing down to collar bone

Forearms: Wrist-Flips 2x20
110 x 20
130 x 20

Deadlifts. Sunday, 8/1/10

... a little late to post here, sorry ...

Deadlifts
-> no belt, no chalk
295 x 3 --> P.R.!!!! (I've hit this belted, but not without)
275 x 4

Stiff-Leg Deadlifts
245x3
245x3
225x6
-> no belt, no chalk

Lower Back Extension Machine 3x8
305x8
305x8
305x8

Shrug Machine 3x10
3 plates each side x 10
3 plates each side x 10
3 plates each side x 10

Medicine Ball Core Throws
25 reps
20 reps
20 reps
-> speeding up throws until failure

Forearm Gripper Machine 3x8
70lbs x 8
70lbs x 8
70lbs x 8

Box Jumps (tall box)
3 sets of 8 reps body weight

Knee Jumps
2 sets of 8 reps
-> interesting exercise

**** STRETCHING ****

Light Bench

Bench

155 x 9, 8, 8

Skull crushers

80 x 9, 8, 8

Dips

BW x 20, 15

Chinups

BW x 15, 13

Bench Saturday 08-14-10

Foam Roller Bench
145 x 3
145 x 3
155 x 3

Incline Bench Press
115 x 5
115 x 5
115 x 4 and failed 5th
105 x 5

Dumbbell Press with 35 lbs dumbbells
4 sets of 6

Close Grip Pull-ups
3 1/2 with body weight
6 with 16 lbs assist
6 with 22 lbs assist
5 with 22 lbs assist

Cable Rows
100 x 8
110 x 8
110 x 8
---------------------
Body Weight : 159 lbs

8/14 531 Banch

Week 2 Cycle 1

Bench:
175x3
205x3
225x7 PR!

Push Press:
135x7, 5, 5

Barbell Shrug:
315x25

Chins:
BWx8, 7, 6, 5, 5 (31)

Mini-diet is working ok so far. Still at 231lbs bodyweight, but I have a less substantial gut (still no abs though lol). 225x7 was awesome today - I tried to go for 8, but failed right in the middle of the rep. Also, I took a little bit of a wider grip on the Push Press today, and that felt much more powerful both off the chest and at lockout. Progress is being made, and my pre-workout meal of oatmeal and coffee is helping with those PR's.

THIS MUST BE SEEN

I'm not sure which of these feats is more impressive:
596lb Behind-the-neck Jerk
640lb No-Handed Squat
884lb x 3! Deadlift
420lb Snatch, where he uses one leg to scratch the other with the weight still overhead

I will be rooting for Koklyaev at this year's World's Strongest Man for sure.

Deadlift

8AM final this morning, lack of sleep, 2 final reports due tonight = 4 personal problems -PR

Deadlift (Sumo)

355 x 3

375 x 3

315 x 2, 2, 2 -form work

For some reason I feel a little more reluctant to load my hamstrings quickly on sumo deads. I didn't have too much of a problem doing it on conventional deads. Maybe I should man up.

An Olympic lifter was hogging the platform so I scrapped block pulls. Also, I was too damn lazy to set up the blocks anyway.

GMOPs

205 x 5

225 x 5

235 x 5, 5

Standing abs

100 x 5, 5, 5(slow reps)

Ben & Kyle's Friday GPP

My friend needed some of here furniture moved today, and she asked me to bring along a powerlifter friend. Ben joined me and at 10AM, he and I moved:

2 Bookshelves
1 Coffee Table
1 Lamp
1 3-person Couch

The couch was a monster, but it was fairly easy for Ben and I both to carry it out of the first apartment and load it onto the truck. The real fun came when we arrived at the apartment that we were supposed to relocate it to. The room was on the 2nd floor, and the staircase to get up there was small, confined, and full of awkward angles. Getting the couch in the room was a MAX EFFORT exercise.

That is all for today. Benching at Noon on Saturday if others are interested.

Sheiko

So, I finished the first 2 weeks of Sheiko 37, I can deal with the boring-ness.
My muscles and CNS can too. But my joints cant.
I eat so much, fish oil supps whatever, but I'm not going to hurt myself.
So I'm discontinuing sheiko.

What isa rough outline of what you all do?

Back from the Abyss

So I haven't posted in about a month...tssk tssk, but I have been lifting.

I won't post all those workouts as I don't have them written down and I do not remember all of them. So I will just write some bullet point notes on how its been going.

- First couple weeks of bench was a bit off. Since I took 3 weeks off from benching that is to be expected. I just recently had a workout where I did doubles and did 1 set at 275 and 3 more at 265 all with pauses. The 275 was @~9.5 and the 265s were @~9, so that's a PR. Since I have been home and going to Gold's I didn't have a way to overload with bands or chains or anything, so I just bought a pair of average (green) bands. The power rack at Gold's is the same as at UCLA, so I set up for band-lightened bench and the increase of weight was definitely a shock to the CNS. I was only able to work up to triples at 365 which were pretty hard, and my PR is 405. So I need to re-acclimate my CNS to heavy weight. I have also been hammering the incline press and triceps. I definitely think my bench has improved due to my strength increase in incline (did 6 sets of 2 with 225 @9 - huge PR) and increased tricep size/hypertrophy.

- Squat is getting better by leaps and bounds. I just did a double with 385 @9 which is a PR. Nothing too noteworthy as far as the training methods.

- I dedicated myself to improve my deadlift lockout after what happened at Nationals. So I did a few weeks worth of heavy rack pulls (was able to hit 600 @10 from just above the knee). Yesterday I switched to band-lightened deadlifts, so I could get some form work from off the ground and still overload the lockout.

I will start posting daily again this coming Monday.

Deadlift Day 8/12/2010

Conventional Deadlift

425 x 3 ( felt fine )

455 x 3 PR

Rack Pulls

405 x 5

405 x 5

405 x 5

Zercher Squats

185 x 8

225 x 8

245 x 8

245 x 8

Pull Thru's & Standing Cable Crunches ( super-set )

3 sets

I watched a lot of glute-ham raise videos and I wasn't sure which one to follow. Pull thru's are always good though.

Soccer ( 35 min )

0 goals, 2 assists

I was really concerned about doing upper back the day before but it really didn't make a difference to me. I think I'll do the same thing next week.

Upper Back 8/11/2010

Shrug Machine

5 Plates on each side w/ short pause

x 10, x 10

+2 more plates on top

x 8, x9ish + Strip set

Bent Over Rows

185 x 6

185 x 6

185 x 6

Close Grip Pull Ups w/ BW

x14

x10

x10

Superset Seated Bicep Curls w/ Reverse Flyes

30 lbs dumbbells for biceps and 40 lbs for flyes

3 sets of 8-10

Volume feels good but makes me feel weak

Behind the neck press

55 x 10

65 x 10 x 4

Front raises

20 x 10 x 5

Close-grip lat pull down

135 x 10

150 x 10

165 x 10

165 x 8 x 2

Dumbbell row

60 x 10 x 5

Finish with reverse curls and cable abs

Thursday 8-12-10 Deadlift

First Post!!

Deadlift
245 x 3
265 x 1 + failed 2nd rep
^PR btw

Deadlift off blocks
245 x 5 x 4

Leg press
2 plates on each side for 5 reps for 4 sets
I dont know what the default weight is for the machine

FIRST POST!

Bench Assistance

2-board:
315 x 3
325 x 3
335 x 3
345 x 3 @ 10

345 was harder than intended. I should have stuck with a second set of 335 to keep the intensity lower for my assistance day.

Pin Presses:
225 x 5
245 x 5
255 x 5
245 x 5

I managed to arch enough that I'm touching the bar right where the pins start. This is great off-chest work for me, but it's starting to feel easier.

Superset
Speed Bench:
alternated 3 reps with hands inside, splitting and outside the rings.
135 + 120lbs chains
142.5 + 120lbs chains
162.5 + 120lbs chains

Working in with someone, so that's why the weights were wonky.

and Close-grip pull ups

Then supersetted cable triceps and one arm rows with the 120s.

Finished with alternating leg ball bridges and hamstring stretching

Thursday 8-12

Had 45 minutes.

Dumbbell Tricep Extensions

70 X 5

70 X 5

75 X 5

75 X 5

Tricep Pulldowns

115 X 7

115 X 7

125 X 4

115 X 7

A Big Carl afterwards. Workout... negated.

8/12 531 Front Squat

Week 2 Cycle 1

Front Squat:
165x3
185x3
205x6 PR

Squat:
255x4
225x5, 5

GM:
135x8
165x8, 8

Barbell Curl:
65x8
95x6

GHR Abs:
25x5, 5

Good training session today, even if it was only me and Jae. Also, I did back squats after front squats for the first time today, and that shit was HARD. Should push the squat up though.

Condensing recovery

Deficit deadlift

185 x 10

205 x 10 x 4

Did these off 3 plates. I have no idea how thick that is

Floor glute-ham raise

BW x 10 x 5

All of these were awful, but I can barely walk right now so I guess I did them right enough.

Seated calf raises

5 plates x 10 x 5

2 and a half miles on the elliptical

Wednesday 8-11

Bench

185 X 5

195 X 5

195 X 5 (failed on 5th)

135 X 16 (failed on 16th)

Decline Jumping Push ups

20

15

15

Bench

Finals, projects, and presentations throughout this week so I've been lifting at odd times. Luckily I ran into Alex and Jae and made them slow down their bench workout so I could catch up :)

Bench (brief pause)

175 x 3

185 x 3

190 x 3 -failed this 2 weeks ago so I think my bench strength is coming back

RGBP

135 x 5, 5

145 x 5

Still having trouble grooving these properly on every rep.

Incline dumbbell press

65s x 8, 8, 8

Flies

60 x 10, 10, 10

Sheiko 37 Week 2 Day 2

weightx(RepxSet)
Deadlift to Knees-
135x5
265x4
315x4
365x4x4

Bench-
165x5
195x2x5
225x5x4

these felt really good!

Chest Flies-
10x5

Deadlift-

265x4
315x4
365x2x3
390x5x3

Lunges-
135x10x3

Finish time 2 hour 20 minutes. By far the longest and hardest Sheiko workout for me so far.
My hams/glutes were still pretty sore from monday, Deadlifts felt great though.
Heres a video from my last set of Deadlift.

Tuesday 8-10

Came in early, too much homework.

Seated Military Press

95 X 5

115 X 5

125 X 5

135 X 3

135 X 3

Dumbbell Side Raises

27.5 X 10

27.5 X 10

27.5 X 10

Incline Curls

35 X 5

35 X 5

35 X 5

35 X 5

Concentration Curls (negatives)

45 X 5

45 X 5

45 X 5

Superset some abs with machine/leglifts.

Monday 8-9

Box Squats

225 X 5

255 X 3

275 X 3

295 X 1 (failed on 2)

295 X 1 (failed on 2)

Band Lightened Squat

315 X 3

325 X 3

Front Squat

135 X 5

165 X 5

185 X 5

Unimportant deload updates

Since the 5/3/1 spreadsheet I've been using has been telling me to do things like squat 175 x 5 as my last work set, I'm just going to post the random assistance work I've been doing.

Yesterday

Cleans

135 x 5 x 5

Pistols

I used to be so much better at these. Now it's all power no balance.

Standing calves

horrible, horrible 30 minute ab routine

Today

Reverse grip bench

95 x 10 x 3

105 x 10 x 2

Dips

BW x 10 x 5

Dumbbell triceps

horrible, horrible 30 minute ab routine

Nobody else did upper back today? :(

Dumbbell rows

162 x 8, 8, 11 -PR

Barbell shrugs

405 x 12, 12, 12

Pullups

BW x 16, 11.5, 9 -biceps fried

8/10 531 Press

Week 2 Cycle 1

Push Press:
115x3
135x3
145x6 (Clavicles were bruised from cleans, so leg drive was awkward)

Bench:
205x6, 6
185x10

Chins:
BWx5x5 (25)

BB Curl:
65x6


Biceps were magically feeling much better today, so back work was added in. Throwing lots of food at injuries seems to work pretty well, but a side effect is a bit of chub. I think I may need to streamline my diet a bit more - cut back on the starches and keep it to milk, chicken, fruits, veggies, etc.

Squat 5

No suit today

SS-bar Box Squat:
used a lower 13" box.
335 x 5
365 x 5
385 x 5 @ 9+

Considering that I was on a lower box and had no briefs, it feel reassuring to hit the same weight as what I did when I had the higher box and briefs.

Band-lightened Squats:
used blues. nothing at the top ~185 at the bottom

405 x 5, 5
455 x 5 @ 8

Kept these light. My form feels good but the hip was only 80% still. Having full weight on my back again is a trip.

Pause Squats:
315 x 3 @ 3sec
335 x 3 @ 3sec
315 x 3 @ 3sec

Went up the 335, but my hip wasn't having it. 315 felt so light though.

Finished with leg raises and calf raises.

Bench Day 8/10/2010

Bench

205 x 3

215 x 3

215 x 2

205 x 3

Reverse Grip Bench

155 x 5

155 x 5

155 x 5 done...

Push Press

155 x 5

155 x 5

165 x 5

165 x 5

Hard to explode after doing squats and power cleans the day before.

Incline Dumbbell w/ 70's

x10, x8, x 6

15 Minutes of Jump-roping

( Jump for one minute, rest for 30 seconds )

Sooo tiring

Ab Wheel

3 sets of 15

This was a really fast paced workout. ( 1hr, 30 minutes ) After the push press I felt really tired. I'm doing upper back tomorrow morning on my own. Hopefully it won't affect thursday's workout too bad. This is the first time I've done bench right after squats. I felt no leg drive whatsoever.

8.10.10--Bench/Upper Back

Bench Press:
warmups
145x3
155x2x4

Incline Bench Press:
95x5
105x5
115x5x2

Close Grip Lat Pulls supersetted with Row Machine:
120x7x2-lat pulls
75x10x3--rows

Medicine Ball Incline Abs:
2 sets

Weigh In:
157 lbs

Ankle is feeling a lot better, gonna return to squats and deadlifts soon I guess.

8-10-10 Everything Day

I'm leaving on vacation (Pennsylvania, Vermont, and maybe Montreal) for 2 weeks tomorrow so I tried to cram the entire weeks workout into one day. I won't have access to a gym so I'm thinking of maybe doing some body weight exercises so I don't lose strength as fast.

Bench Press

my friend was at the gym when I got there so I had a spotter and liftoffs which was nice

185 x 3

195 x 3

205 x 3 PR

Box Squat on 12" box + 2" pad

275 x 3

285 x 3 x 2

these felt heavy at the bottom

Deadlift

295 x 2 only noteworthy because I did this with my grip reversed. Left hand was overhand grip and right hand was underhand which is opposite of normal. I noticed my right shoulder was coming forward which is why I wanted to try this

335 x 3

365 x 1 Decided not to triple because this one was a bitch to get up. Maybe I was extra fatigued in the hips from box squats or from not having a full week between deadlifts, but today I was way weaker than last thursday.

Lunges

135 x 10

165 x 14

185 x 14

Incline Dumbbell Press

45's x 10

60's x 8 x 2

according to my friend incline dumbbell made his bench go up more than bench press alone did and should be done at the beginning of the workout. I like the exercise so why disagree.

Abs and stretching at home

Weigh In: 147 lbs on my scale at home which is a bout 2 pounds light so: 149 lbs

Sheiko 37 week 2 Day 1

Went into 24 hour at 10 PM -_-
(RepxSet)




Squatz-
235x5
285x2x4
335x2x3
380x5x2 ( 80 % )

Bench-
165x5
195x4
225x2x3
260x6x2

DB side Raises-
5x10

Weighted Pushups-
5x10

Squats !-
265x3
335x3
355x4x3 tiredd

Good mornings-
225x5x5

Its kinda an ego buster to be only 5RMing 50lbs less than your true 5rm
but I'm really liking sheiko. the 3 days gives me more rest, my form is feeling way better, and oddly enough i'm feeling a little leaner..
heres a video of my final set of 380 from my first round of squats, critiques are welcome!!

Squat Day 8/9/2010

Box Squats

285 x 3

315 x 3 PR

335 x 3 PR

Band Lightened Squats w/ Purple bands

405 x 3

405 x 3

405 x 3

Front Squats

225 x 8

225 x 8

225 x 8

Power Cleans

175 x 3

175 x 3

175 x 3

175 x 3

Still gotta work on getting my elbows through. Front squats help

Box Squats

10 jumps w/ 10 seconds of rest

10 sets

This lasted about 6-8 minutes but I was sweating and breathing heavy

Abz w/ Medicine Ball

Squat

Box squat

225 x 3

235 x 3

245 x 3

Band lightened squats (purples)

315 x 3

325 x 3

335 x 3

Power cleans

135 x 2

165 x 2

175 x 2

185 x 1

205 x failed twice - first one I almost got but couldn't get my elbows under the bar, second one was a high pull

Lunges

155 x 6 per leg

165 x 8

185 x 6 -PR

Medicine ball abs

3 sets of 10-15

8/9 531 Squat

Week 2 Cycle 1

Squat:
215x3
245x3
275x11 PR (+2 Reps, w/better form and depth)

Front Squat:
165x5, 5 (tried the harness - did not like)

Power Cleans and High Pulls:
A bunch of sets with 3's and 5's, most around 135. Hit 160x2 Power Clean, which is a PR. Just going to stick with high pulls.

GHR Abs:
10x10, 10

This training session should be prefaced with the fact that I spent most of the day today with what seemed to be a mild case of food poisoning (Foreman grill didnt cook the chicken right). Pepto Bismol MAX saved me, and allowed me to do some SERIOUS work in the gym today. I hit an all-time squat rep PR, and 275 felt ridiculously light on my back. SICKNESS=STRENGTH.


I will most definitely be re-adjusting my maxes for next cycle on squat and bench.

squat:

squat:

405x5

435x5

455x3

475x2

475x1

front squat:

185x5

225x5

275x3 (dat mess hurt)

cleans:

225x5

245x3

255x2

225x5

225x3x2

lunges:

185x6

225x6

medicine ball abs

additionally, I weighed in and im officially back in the 242's

Bench 5

Bench:
285 x 5 @ 9+/10-
275 x 5, 5 @ 9

Felt pretty good today on these. Normally, I would have gone for a second set of 285, but I'm still trying to back off on my percentages on the 5-rep days to avoid overtraining. 275 felt easy though.

Push Press:
185 x 5
205 x 5
215 x 5 (PR)
185 x 5 + 2f (due to stupidity)

I was going for reps on the last set but the weight felt so light after 215 that I misgrooved on the 5th rep and couldn't regain my balance for two more reps. scrapped it after that. I think I'm finally getting the motion for these.

Incline Dumbbells:
80s x 8
85s x 8, 8, 8 (@ 10 for last one)

Finished with ghr abs and dips.

Overall a great workout. Things are feeling strong. I don't feel overtrained but I do feel like I'm getting decent work in still.

Bench Day 8/7/2010

Bench

205 x 2

215 x 2

215 x 2(w/spotter on 2nd)

205 x 3

205 x 3

Speed Bench w/ Purple Bands ( about 45-55 seconds rest in between each set )

135 x 3

145 x 3

145 x 3

145 x 3

145 x 3

155 x 3

155 x 3

145 x 3

Skull Crushers w/ Preset barbell

70’s x 10

70’s x 10

70’s x 10

70’s x 10

Ultra Wide Grip Pull Ups

10

8

8

7

Reverse Crunches and Prone Bridges

3 sets each

Deadlift Day 8/5/2010

Deadlift

385 x 5

405 x 5

425 x 5

DLifts Off Blocks

405 x 5

415 x 5

425 x 5

GMOPS w/out touching pins

275 x 8

295 x 8

295 x 8

Pull Throughs w/ 65’s

8 sets each hand x 3

Cable Abs

4 sets

Bench Day 8/4/2010

Bench

195 x 5

205 x 5(slight help from spotter)

195 x 5

195 x 5

Reverse Grip Bench

135 x 5

155 x 5

155 x 5

Push Press

155 x 5

155 x 5

175 x 5

Incline Dumbbell Bench

70’s x 8

70’s x 8

70’s x 7

Flyes

3 sets

Sunday 8-8

On a time constraint (Alex Nau bitchin about being tired)

Bench

195 X 3

195 X 3

205 X 2 (failed on 3rd try)

205 X 2 (failed on 3rd try)

135 X 16

Tricep Pulldowns

115 X 7

115 X 7

115 X 8

Machine Flyes

195 X 5

205 X 5

235 X 5

235 X 7

Lots of ab stuff. Can't make it to supa dupa abz tomorrow.

what motivated me to look into COMMI powerlifters

I know Konstantinovs doesn't do sheiko, but this video is most motivating thing ever.
he just hit 925 in a meet, i want him to take down boltons raw pull!

Light Bench

Bench
155 x 8, 8, 8

Skull crushers
80 x 10, 8, 8

Dips supersetted w/ Neutral grip pullups
3 sets of 15/10

Lower back

Showed up to a completely empty gym today. Not very motivating for leg work. :(

SS-bar Good mornings:
155 x 8
245 x 5, 5
295 x 5, 5

These were harder than I expected. I started off pins, but the ss-bar bounced too much so I help playing with the pin setting and for the last two sets, I just went free standing. The exercise felt ok, but I was feeling off on these.

Deadlift off blocks:
315 x 5, pain @ 0
405 x 3, pain @ 0
455 x 8, pain @ 3, effort @ 8

Wow, I had no pain on these for the first time in a lonnnng time. The 455 had a bit of discomfort, but was still very doable. This is a great progress considering how rough it was a few weeks ago. If i continue making 50 lb. jumps, i should be pulling 800 x 8 in a few months!! (j/k) I'll stick on this for one more week and then start trying pulling closer to the floor.

Superset
Zercher squats:
123 x 8
213 x 6, 8, 8

Shrugs:
315
365 for 3 sets

These felt great today. A little groin twinge on the second zercher, but it didn't interfere with the reps. Shrugs were done with a 2 second pause on top and until failure.

Finished with a super set of:
wide-grip pull ups, curls, and alternating cable crunches.

I'll start posting from my most recent 2 workouts,
thanks for letting me post here! pumped to meet everyone in the fall!
I logged all of my workouts since I started stregnth training on BB forums = /
they're right here.. http://forum.bodybuilding.com/showthread.php?t=120681551
my current bests are 475/315/520 at 240

Thursday 8/5/2010

Bench Press (rep,set)
155x7
175x6
190x5
205x4
225x2x3
235x2x2
225x2x3
205x4
190x6
175x8
155x10

Bench anyone? geez

chest flies
10x5

Squat
135x5
225x5
285x2x4
335x2x3
355x5x3

tricep pushdown
10x5

seated good mornings
5x5


Finish time 1 Hour 30 minutes -_-


Last night
8/6/2010
50 chins til done
And some prowler for the ladies..

I'm making the most steady progress in the one lift we don't compete in

Standing press

95 x 5

110 x 3

120 x 5

75 x 10 x 5

Non ghetto T-bar row

90 x 10

100 x 10 x 2

115 x 10 x 2

Hammer curls

40 x 10 x 5

8/7 531 Bench

Week 1 Cycle 1

Bench:
165x5
185x5
210x10 PR (Calculated Max: ~280)

Push Press:
135x5x4

Delt Raises

A good solid session today. My biceps tendon did not hurt at all, and I set another rep PR on Bench (previous was 205x8). I'll give the tendons a rest for this next full week, and then add in pull-ups bit by bit.

I am also going to start listing the "Calculated Maxes" along with my PR's to keep track of how each week's PR corresponds to the next workout. The formula is Weight x Reps x .0333 + Weight = Calculated Max. It seems to be more accurate with lower rep sets, but it is still a good tool to see how my lifts might be doing.

Thursday 8-5

Deadlift

295 X 5

315 X 5

325 X 4

335 X 2

325 X 5

Rack Pulls

295 x 5

315 X 5

335 X 1

315 X 5

GMOPS

135 X 5

135 X 5

155 X 5

165 X 5

Ab Crunch Machine/Leg lift Superset

Sumo Videos

335 x 5


375 x 2

Lame Bench

Showed up to the gym late, everyone left as soon as I got there. Completely exhausted from playing a full 90 minute soccer game during the day. Also, a migraine.

Pin Press:
same set up as last week, 1" off the chest
225 x 5
245 x 5
265 x 5 @ 10
225 x 10 @ 10
225 x 10 @ 10

Pin Press w/ chains:
135 + 40-60 lbs of chains?
3 x 3 x 3 w/ 30 seconds rest between groups
alternated group, inside, split and outside ring

I was originally planning to do full speed work, but with no spotter, i lost motivation.

Finished with Front raises, rope cable triceps and leg lifts

Losing My Sumo Virginity

Pulled sumo today for the first time with more than 225. Kyle took a couple of videos that I'll embed later so everyone can make fun of my form.

Sumo Deadlift

335 x 5

355 x 3

375 x 2

Hips coming up too early and all that other bad stuff. But now I'm slow off the ground and lockout is slightly easier (opposite of conventional). I'm going to try and improve these over the next few weeks before I decide whether I'll commit to switching to sumo style (sorry Misael, Greg, and Terence..I might have to conform :(

Block Pulls

335 x 5

345 x 5, 5

GMOPs

185 x 8

195 x 8

205 x 8

Pull throughs

50lb x 8, 8, 8

Standing abs

100 x 3 sets of 5 (slow reps)

Met a new incoming freshman lifter named Nick today. He's a really nice guy and is very interested in powerlifting. He seems to have a good amount of knowledge already and he just started a 13 week Sheiko cycle. He said he totals around 1300 raw so he's a pretty strong dude as well. Also, he has a bunch of equipment like farmer's walk handles, boards, bands...and a PROWLER!!!! (I don't know how to do blinking text but if I knew, I'd definitely invoke those skills here)

8/5 531 Front Squat

Week 1 Cycle 1

Front Squat:
155x5
175x5
195x7 PR?

Power Snatch:
95x3
115x3x3

RDL:
225x8
275x6
315x6

Hammer Curls: 45's x 3 sets

I did quite well on front squats today, but my biceps tendons keep annoying the hell out of me. They hurt when I grip anything more than 225, and when I do any sort of rowing/chinning motion. Last time I had elbow problems, I just dropped all of the exercises that irritated it for a while, so I will be doing the same here. Will be doing light shrugs for the next few weeks just to keep my traps in decent shape, but other than that, no back work.

8-5-10 Deadlylifts

Deadlift

315 x 5

335 x 5

350 x 5 PR

woohoo hit a deadlift PR after neglecting my deadlift these past several weeks.

Zercher Squats

135 x 10

185 x 10, 8

Hamstring Curls

4 sets

Chest Supported Rows

90 x 6

115 x 6

Incline Curls

25's x 8

30's x 8

35's x 8

Wednesday 8-4

I've been in this weird slump for a while, tired and can't lift as much weight for the past week or so. I've been eating a lot, getting sleep but it doesn't help. I think I'll go light or won't go to the gym at all. Just for a while.

Bench

185 X 5

185 X 5

185 X 5

185 X 5

185 X 5 (help on last one)

Incline Bench

135 X 5

155 X 5

165 X 5

135 X 6

Seated Dumbbell Shoulder Press

65s X 1 (heavy as balls, I couldn't do math)

55s X 5

55s X 5

55s X 4

55s X 2

Seated Dumbbell Tricep Extensions

70 X 5

70 X 5

70 X 5

70 X 5

Typical

Deadlift

290 x 5

330 x 3

370 x 1

225 x 10 x 2

235 x 10 x 3

Want to make a note that I think I'm starting to figure out preloading the bar, since the first 290 was actually easier than the warmups leading up to it. Of course, no consistency because the next two sets did not feel this easy.

Hamstring curls, calves, abs

all 5 sets of 10 at weights I don't remember

Also, thinking of adding some cardio starting next week during the deload and continuing throughout the next few cycles, if for no other reason than to look like Goku

No Arms Squat

http://www.youtube.com/watch?v=1giQN1GoesY&NR=1&feature=fvwp

This is the video I was talking about the other day.

Bench

Bench (brief pause)

155 x 5

165 x 5

175 x 5

175 x 4+1 w/ help

Felt fast off the chest today. Perhaps high rep benching on saturday's is helping?

RGBP

95 x 5 -shoulders hurt a little

135 x 5, 5 -brought the bar down a little lower and tried to set up a little tighter

These didn't feel too bad. My lower back was trying to cramp up because you're forced to set up properly on these

Push press

135 x 5, 5

Incline dumbbell press

60s x 10, 8, 8

Month-Long Madness. Combined July Workouts Post.

PREFACE:

To start off, yes I just used a 'preface' on the UCLA Power-lifting Blog page. Since this post will appear something similar to a novel, it fits. Here we go ...

I have been lifting anywhere from 2-4 times a week. For the month of July, I averaged around 3 times a week. I made sure that most weeks I always hit all the major muscle groups twice in the week though whether that was 2 workouts doing EVERYTHING or 4 workouts with 2 upper body days and 2 lower body days or a fun 3 with lots of mix/match.

Also, my body weight has fluctuated between 133lbs to an all time high of 141lbs (HUGE P.R.) which took place 2 days after my 1 week family vacation to Alaska which consisted of all-you-can-eat buffets and lots of STEAK AND ICE CREAM (and mashed potatoes). The morning after that 141 weigh-in I was still 137lbs which is an all-time wake-up/morning P.R. as well.

WORKOUTS:

Squats & Deadlifts. Thursday, 7/1/10

Back Squats 3x3
-> no belt, no chalk
185 x 3 x 3

Stiff-Legged Deadlifts 3x5
-> no belt, no chalk
225 x 5 x 3
-> with resetting the weight on the ground each rep (no bouncing, no momentum)

Barbell Shrugs
275x8 (just one set, ran out of time)
-> forearms/grip tired and slipping at the end

First Day on Alaska Cruise. Bench and Back. Saturday, 7/3/10

Bench
115x8 (touch & go)
115x5 with pauses
115x5 with pauses
115x5 with pauses

Dumbell Bench 4x5
50s x 4 x 5 (feels good)

One Arm Rows 4x5 (each arm)
65 x 4 x 5

Lat Pulldown (Medium Grip) 4x4
162.5 x 4 x 4
-> all thumbless grip, bringing it down to just below chin level

** (ran out of time) **

Third Day on Alaska Cruise. Squats & Core. Monday, 7/5/10

Back Squats
135x8
135x8
135x10
-> these were extremely difficult to maintain balance because boat was moving during the workout and rocking back and forth over the waves.

Machine (Horizontal) Leg Press
240x8
260x8
280x6 (tough)

Good Mornings 2x10
95
95
-> these were still tough with the boat rocking.

Aerobics Ball Crunches with Dumbell Behind Head
40x5
40x9
40x12

Fourth Day on Alaska Cruise. Incline Bench and Back. Tuesday, 7/6/10

Incline Dumbell Bench 4x7
50s x 4 x 7

Traditional Row Machine 4x8
-> similar to a bent-over barbell row, medium grip
112.5 x 8 x 4

Arnold's Shoulder Press
30s x 8
35s x 6
35s x 7 (tough)

Barbell Shrugs 2x12
225 x 12 x 2

Chest Fly Machine 2x10
62.5 x 10 x 2

Lateral Dumbell Shoulder Raises 2x8
15s x 8 x 2 (very tough)

Front Dumbell Shoulder Raises
20s x 7 (tough)
15s x 13

Rear Delt Flys
10s x 12
10s x 15

Tricep Extension Pushdowns
100lbs? x 15
100lbs? x 20

Bicep Curls
25s x 8 reps (one set for incline curls)
25s x 10 reps (one set for standing, twisting curls)

Seventh and Final Day on Alaska Cruise. Bench, Back, & Lower Body. Friday, 7/9/10

Traditional Row Machine 3x6
125 x 6 x 3
-> using thumbless hammer grip. machine similar to one arm row.

Chest Press Machine 3x6
125 x 6 x 3
-> hammer grip hold

Machine (Horizontal) Leg Press 3x6
-> had position of seat so close that hip joints broke parallel relative to knees
220 x 6 x 3

Ultra-Wide Grip Lat Pulldown 2x8
112.5 x 8 x 2

Chest Fly Machine 2x10
-> had position super wide (>180 degrees) so that I was starting with my arms way back
50 x 10 x 2

Power Cleans
111 x 5 + fail
111 x 6
111 x 6
-> couldn't get elbows up at all
-> legs tired after machine leg press
-> i had very little explosion

Forearms
1 set of "back & forths" with wrists

Lifting on Land Again. Squat Day Big Time on my Birthday with my Younger Brother. Monday, 7/12/10

Back Squats 5x5
-> no belt
185x5
195x5 --> P.R.!!!
195x5
195x5
195x5

Box Squats 5x5
135 x 5 x 5
-> on the 12 inch box

Pause Squats (3 second pauses) 3x3
135 x 3 x 3

Barbell Lunges 3x6 each leg
95 x 6 x 3 (feels good)
-> right glute a little tight

Shrug Machine 5x5
3 1/2 plates each side x 5 x 5

Bus-Drivers (Core) 4x8 each way
-> first set with a 25 plate on the bar
-> second set with a 35 plate on the bar
-> third set with a 35 plate on the bar (tough)
-> fourth set with a 25 plate on the bar

Bench and Back. Saturday, 7/17/10

Bench (with pauses) 4x4
135 x 4 --> P.R.!!!
135x4
135x4
135x4

Dumbell Bench (with pauses)
50s x 5
50s x 6
50s x 6
50s x 6

Close Grip Bench (with pauses)
115x5 + fail
115x4 + fail
115x4 + barely fail + fail

Bent-Over Rows 4x4
135 x 4 x 4 --> P.R.!!!
-> with back parallel to ground

Semi-Bent Over Row Machine 4x5
2 1/2 plates (115) x 5
115x5
115x5
125x5 (tough)

Ultra-Wide Grip Lat Pulldown 3x5
-> bringing bar to just below chin
160 x 5 x 3 (tough)

** STRETCHED **

Squats and Sprints. Monday, 7/19/10

Back Squats 4x4
-> no belt
205x4 --> P.R.!!!
205x4
205x4
205x4 (tough)
-> bad form, caved in/forward a lot, knees wobbly, but I got the weight up!!

Box Squats
155x4 --> P.R.!!
155x4
165x4 --> P.R.!!!
165x4
-> using the 12 inch box

Sprints
5 sets of 40 meter sprints on a slight uphill at the park on dirt/glass witha jogging start, kind of slow today

** STRETCHED **

Incline Bench, Stiff-Leg Deadlifts, and Cleans. Thursday, 7/22/10

Incline Bench 3x4
-> tough and go off of upper pecs
115x4
125x4 --> P.R.!!!
125x4 (easy)

Stiff-Legged Deadlifts
-> no belt, no chalk
255x4 --> P.R.!!!
275x4 --> P.R.!!!!!!!! HUGE P.R.!!!!!!!

Power Cleans
135x3 -> P.R.!! (tough)

Hang Cleans
115x3 + fail

Back at Wooden for Back. Tuesday, 7/27/10

Weighted Pullups
-> worked up to a heavy set
55lbs x 4 reps --> P.R.!!!

Pullover Machine
180x5
180x5
180x4 + fail -> pause/hold

Weighted Face Pulls
-> on lat pulldown machine
100x8
110x8
110x7 + fail

Barbell Shrugs 2x12
225x12
225x12

Bicep Curls
60x5 open grip
40x10 reverse grip
40x10 reverse grip

Bench. Wednesday, 7/28/10

Bench (tough & go)
135 x 5 --> P.R.!!
135x3 -> stopped early mid-set because my right middle back didn't feel right during the arch

Iso-Lateral Bench Machine
1 plate each side x 6 reps (tough)
1 plate each side x 5 reps (tough)

Decline Bench Machine
-> 1 strip set of 40lbs each side x 10 reps, 30lbs each side x 5 reps, 20lbs each side x 15 reps

** (ran out of time) **

Fun with Kyle and Misael and the 2-Board. Saturday, 7/31/10

2-Board Bench
135x5
155x3 --> P.R.!!!!
155x3 (tough)
155x3

2-Board Close-Grip Bench 2x5
-> medium close-grip (thumb length away from smooth part of bar)
135x5
140x5 --> P.R.!!!

Floor Press
115x8 (one set)

Weighted Face Pulls 4x5
120 x 5 x 4

Close-Grip Cable Rows
150x4
130x6
130x6

Individual/Separate Handles Lat Pulldown Machine
130x8 (just one set)

Rear Delt Flys Machine 3x8
115 x 8 x 3

Standing Bicep Curls 2x8
-> twisting dumbells in on the way up
25s x 8 x 2 for each arm

**** Weigh-In: 134.5 lbs (boxer briefs) ****

** STRETCHING **

CONCLUSION:

Lifting 3-4 times a week and doing 10-12 sets total of 3-4 solid exercises does me very well. By lifting less times a week I burn less calories working out and the lower number of days I am in the gym, my metabolism is not as high for those days which helps my gain weight as well as eating lots of steak and ice cream and mashed potatoes!! By doing 10-12 sets total and less accessory work I can focus on my 3-4 main lifts and get out of the gym without over-training my muscles.

Upper Back 8/3/2010

Shrugs on Machine

5 plates on each side + short pause

x6, x8, x8, x8+strip set

Bent Over Barbell Rows

185 x 5

185 x 5

185 x 5

195 x 5

Close Grip Pull Ups

x10, x12, x 10, x9

Ab Wheel

Still sore from yesterday

Ran up and down the steps at Drake

8/3/10 Upper Back

Pullups

BW+55 x 6

BW+70 x 5, 5, 4

Dumbbell rows

162 x 7, 7, 7

Barbell shrugs

405 x 10, 10, 10

Hammer curls

55s x 8, 8

50s x 10

Plyos

Jumprope, weighted vertical jumps, broad jumps, sprints

Tuesday 8-3

Pull ups

7 X Body weight

7 X body weight

5 X 25

2 X 45

3 X 25

Disgraceful I know.

Dumbbell Rows

62 X 10

82 X 10

102 X 10

112 X 5

Shrugs

225 X 10

275 X 10

315 X 5

275 X 10

Preacher Curls

50 X 5

60 X 5

65 X 5 (help on last two)

65 X 4 (help on last two)

Concentration Curls (just negatives)

45 X 5

45 X 5

I don't know how many of these are PRs

Bench

140 x 5

155 x 3

175 x 5

135 x 10 x 3

135 x 9

135 x 8

Close grip pull ups

BW x 9 countdown to 1

EZ bar curls

50 x 10 x 5

pumppumppumppump

ME Squat

Still with the suit-as-briefs. Hip is feeling much better

SS-bar Box Squat:
apparently, the bar is 65, not 55. 14" box.

335 x 2
385 x 1
425 x 1
455 x 1 @ 10
475 x 1 @ 9+ (PR +90)

Hit the groove on the last one and it felt nice. Todd said i had around 20lbs left. Alan notices that I was rounding my upper back at the bottom, which I fixed in the last one. Not bad overall.

Band-lightened squat:
greens with no resistance at the top
315 x 5
365 x 5, 5, 5

Did these with my normal stance, which was a first in four weeks. Not too much pain thanks to the band-lightening at the bottom.

Cleans
135 x 5
185 x 5, 5

Kind of tired, stopped there.

finished with ball twists and stretching

8/3 531 Press

Week 1 Cycle 1

Push Press:
105x5
120x5
140x9 PR

Close-Grip Bench:
185x6, 6, 6 (suprisingly difficult after OH pressing)

Barbell Row:
135x10
155x10x4

Hammer Curls:
30's for 3 sets

Good PR on the Push Press today. The Close Grip Benches were interesting, as 1. I had to adjust my grip to accomodate to my new set-up, and 2. my delts were exhausted.

If my back exercise weights seem a little off right now, its because I'm focusing on working my mid-back harder. It's been a neglected area for quite some time b/c I've just been slinging the weights around and my rear delts/low back took the brunt of the stress.

8-3-10 Bench

Bench

185 x 7 PR spotter touched the bar way too early on the last rep so I got 6 by myself. I would have had the last rep though.

175 x 5 x 3

Reverse Grip Bench

45 x 3 x 2 PR

this is retarded

Push Press

95 x 5

95 x 7 kinda got the hang of it

115 x 2 + 1 not locked out

Incline Dumbbell Press

45's x 3 stopped due to shoulder pain

Triceps Pushdowns

110 x 10

120 x 10

130 x 10 x 2

Abs

stretching

Squat

skwat:

405x5

425x5

435x5

455x3

band resisted box skwat:

315 and greens 4x3?

hang cleans:

225x5x2

245x3

255x1(easy)

265x0(not easy)

lunges(my knee was feeling really good):

185x6x3

medicine ball abs

running for some reason

hey guys I want to box squat too

Squat

225 x 5

250 x 3

280 x 3

Probably high.

Box (bench) squat

175 x 10 x 5 or 6

Kind of forgot to keep count but I did at least 5.

Leg extensions

4 set ramp up to 175 x 10

the usze the ushze the yusge the [juʒ]

Monday 8-2

Still recovering from this weird fatigue. I've been trying to overeat to beat it.

Box Squat

225 X 5

245 X 5

255 X 5

265 X 5

Band Lightened Squat

315 X 3

335 X 3

345 X 0

345 X 2

Front Squat

135 X 5

185 X 5

Had to skip cleans because I needed to get home by 930.

Ab machine and leg lifts

Squat

Box Squat

185 x 5

195 x 5

205 x 5

225 x 5

Went with a wider stance as Kyle suggested and I definitely felt my hips and hamstrings activate more.

Band lightened squats

315 x 3

325 x 3

335 x 3

This is pretty hard after doing box squats

Lunges

135 x 8 per leg

165 x 6

175 x 6

These felt unusually good today

Medicine ball abs

3 sets of 10-15

Jogged 1 mile.

ME Bench

Played ultimate for 2 hours on Sunday. Everything from the knees down is sore.

Bench:
295 x 1
315 x 1
320 x 1

320 felt pretty good. Smooth, with a pause. Hopefully I can hit 325 after the next minicycle

Push Press:
135 x 5
185 x 5
195 x 3 (ughh)
185 x 5, 5

Felt fairly slow on these. I think the ultimate took its toll on my legs.

Incline dumbbell:
80s x 8
85s x 10, 10, 8

Went for reps here. Had a lift off for these to save my right hip. Felt fine.

Dips:
14-20 reps for 3 sets

finished ghr abs and hamstring stretching

Box Squat

275 x 5

275 x 5

285 x 5

305 x 5

Band Lightened Squat

405 x 3

405 x 3

405 x 3

Front Squats

225 x 5

225 x 5

235 x 5

245 x 5

Jump Rope + Vertical Jumps Holding Qtrs

Abz

This workout took every ounce of energy from me. I think doing band lightened second helped that.

531 Squat

Week 1, Cycle 1

Squat:
195x5
225x5
255x10 (left a few in tank, but kept good form)

Front Squat:
155x6, 6, 6 (focused on form again)

Standing Calf:
200x10x3

GHR Abs:
15, 15

Summer school is starting, and I didnt want to think too much about what I was going to do training-wise. So I just plugged #'s into my Excel spreadsheet, and I'm going to get to work on Squat, Overhead Press, Front Squat, and Bench.

8-2-10 Squat

Box Squat

225 x 5 on a 12 inch box plus plate plus pad, no belt

245 x 5 took off plate from box, no belt

245 x 5 belted

265 x 5 belted

Lunges

135 x 12

155 x 12

165 x 12

Box Jumps on thigh height box

BW x 15 x 2

BW + 10's x 10

BW + 15's x 10

Abs

Knees to Chest

3 x 20

Abench

3 x 25

Stretching

Sunday 8-1

The fatigue from playing basketball for 3+ hours everyday and lifting afterwards finally caught up to me. I played tennis on Saturday and I felt so weak. The only time I've ever felt like this was when I was trying to get to 132 weight class by going on that salad tofu water diet. Which was probably the dumbest decision I've ever made.

Bench

185 X 4

185 X 4

185 X 4

135 X 10

Incline Bench

135 X 5

155 X 5

155 X 4

155 X 5

Seated Shoulder Press

95 X 5

105 X 5

115 X 5

115 X 5

Supa Dupa Abz

Thursday 7-29

Played 3 hours of basketball before lifting, didn't know we squatted on Thursdays too now.

Band Lightened Squat w/ Purples

315 x 3

315 x 3

335 x 3

335 X 3

Rack Pulls

345 x 3

355 x 3

365 x 3

375 x 3

Skipped GMOPS

Supa Dupa Abz

Light Bench

Bench

145 x 10

155 x 7, 8

Skull crushers

70 x 12

80 x 8, 8

Dips

BW x 15, 15, 15

Close grip pullups

BW x 12, 10, 10

Bench/Assistance Work 7/31/2010

2-Board Bench

215 x 3

225 x 3

235 x 2, needed spot for the third one.

235 x 1

225 x 4, spotter helped on the fourth set

Close Grip Bench

165 x 6

185 x 5

185 x 3

185 x 6

Reverse Grip Bench ( really uncomfortable )

135 x 3 PR!!!!!!

Dumbbell Bench

75's x 5

75's x 5

75's x 5 + strip set; 60's x 5 + 40's x 5

Pull Ups

x9 ( went too soon after strip set )

x 11

x 10

Super Set Rear Delt Machine w/ 80lb straight barbell bicep curls

3 sets

Pretty good workout even though my reps were all over the place. But I guess variety doesn't hurt every once in a while.

Lower back

Went to bed and also woke up with crazy pain on my left hip/glute. I could barely walk, so I wasn't sure how this workout would go.

GMoPs:
185 - 315 in quarter increments x 8
365 x 1, pain @ 8

Around 275, I switched to doing just GMs because the pins were too bouncy and were creating some twisting at the bottom. These felt ok, by 365 felt very uncomfortable on my lower back.

Deadlift off Blocks:
225 x 8
315 x 8 pain @ 2
365 x 8 pain @ 3
405 x 8 pain @ 4

More progress this week. I attribute it to the hamstring stretching. 405 was about my limit this week for heavy work that I knew I could recover from.

Zercher Squat:
185 x 5
225 x 5
275 x 5

I found if I went for a very wide stance, these didn't bother my right hip at all. However, they were noticeably harder, which was nice. These feel like a decent substitute for bottom work on the sumo.

Supersetted shrugs up to 405 (no belt) with wide-grip pull ups.

Finished with cable crunches and hamstring stretching.

Press day might be my favorite

Standing press

90 x 3

100 x 3

115 x 6

65 x 10

75 x 10 x 4

Close-grip lat pulldowns

reverse grip curls