Bench Day 9/3/2010

Bench

185 x 5

205 x 5

215 x 4 ( I needed a spot on the fifth rep. 205 x 5 felt easy so I went for it. Maybe next time. )

Incline Bench

185 x 5

185 x 5

185 x 5

These were hard after doing full range bench.

Dumbbell Pull Overs

80 lbs x 10

90 lbs x 8

100 lbs x 6

Close Grip Pull Ups

x 15, x 13, x11, x12

Hammer Curls w/ 50lbs

3 x 10 ( each arm )

Abz - Decline Bench w/ 10lb weight behind my head

3 x 5, followed by 3 sets of one armed/one legged prone bridges

This was a good workout. Looks like my bench is going up slowly every week. I did more reps on this day because I felt like I did some heavy lockout work with the shirt on tuesday.

Deadlift Day 9/2/2010

Deadlift

405 x 5

425 x 5

SLDL

365 x 5

365 x 5

365 x 5

Zercher Squats

225 x 5

225 x 6

245 x 5

Shrug Machine w/ 7 plates on each side

3 x 10

Chest Supported Rows w/ straps

3 plates x 10

3 plates + Qtr x 8

4 plates x 6

Deadlifts felt good and this was a good workout overall. I did this in an hour and a half before a 7hr drive to the bay area and was sweating my ass off.

Bench Assistance

Foam Press

205 x 3

215 x 3

225 x 3, 3 -PR

Pin press (~4 inches off chest)

175 x 5

185 x 5

195 x 4

These felt much better than last week where I struggled with 185

Pullups

BW x 12, 12, 10

Dumbbell curls

40s x 8, 8

StP

Standing press

100 x 5

110 x 3

125 x 3

85 x 10 x 3

85 x 9 x 2

Chin ups

BW x 15

BW x 10 x 4

Reverse curls/machine shrugs superset

(70 x 10, 3 plates and a quarter x 10) x 5

I know why we zercher

Deadlift

300 x 5

340 x 3

380 x 1

235 x 10 x 5

Zercher squats

95 x 10

115 x 10

125 x 10 x 2

135 x 10

I finally realized these feel the same as when I bring my hips down for sumo so I think I'll put them in regular rotation on deadlift day.

9-3-10 Deadlift and pitiful bench accessories and highland games practice

yesterday instead of deadlifting I went up to Eaton Canyon falls and practiced some caber toss. I couldn't flip the 8 foot caber :( but I got it to land at about 10 o'clock. I moved into my apartment today which is why I didn't deadlift prior so I could actually move furniture.

Deadlift

305 x 5 @ 8

325 x 5 @ 9

345 x 4.5 @ 10 I had to reset after the first rep because the octagon plates bounce everywhere and I failed lockout on rep 3, but I reset and did 2 more. I was a little sore from caber tossing the day before. My belt is too thick for deadlift and digs into me and hurts. So many personal problems.

Stiff Legged Deadlift unbelted

225 x 5 @ 6-7

245 x 5 @ 7

265 x 5 @ 8

feeling stronger on the stiffies

Pin Presses from 5" off chest

185 x 5 @ 6

205 x 5 @ 8

225 x 1 @ 9.5

some shoulder pain, maybe I should have warmed up better. I know my lockout is stronger.

Close Grip Pull ups

BW x 15 x 3

Biceps

Triceps

Lat Pulldowns

Abs

Stretching

9/3 Bench

Week 2 Cycle 2

Bench:
185x3
205x3
230x3

Dips:
+35x6
+70x4

Barbell Row:
135x8
185x8, 8
205x8

Felt lethargic and drained of energy today. Add to that, nobody else showed up to the gym today, and I had to unrack my own benches (which irritates the shit out of my elbows) = lame performance.

Back, Bench, and Shoulders. Wednesday, 9/1/10

Pullover Machine 4x5
180
180
180
180

Iso-Lateral Front Lat Pulldown Machine 4x5
-> with the close grip open bicep hold (thumbless grip)
70 lbs each side
80 lbs each side
90 lbs each side (2 plates) --> P.R.!!
90 lbs each side (2 plates)

One Arm (Twisting) Cable Row 3x8
-> thumbless grip
50 lbs x 8 each arm
60 lbs x 8 each arm
60 lbs x 8 each arm

Hammer Curls 1x12
-> one set of 27.5s x 12 reps each arm

**** (DID BACK WORKOUT BEFORE MY SHIFT AT WORK AND BENCH HERE AFTER WORK) ****

Bench 4x5 (with pauses)
125 --> P.R.!!
125
125
130 --> P.R.!!! (I could hit a plate for 5 reps with press calls for sure)

Standing Press 5x5
-> started out with 85 and it felt super heavy so I just dropped the weight and focused on form
65
65
70 (preset barbell)
70
70

Incline Dumbell Bench 4x8
45s
45s
45s
45s x 9

Dumbell Shoulder Press
35s x 5
27.5s x 8
27.5s x 8

Front Shoulder Raises 2x10
15s x 10
15s x 10

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

Rear Delt Flys
7.5s x 15
10s x 10

Tricep Pushdowns
-> 1 tiring set of 60 lbs x 40 reps to flush blood through muscles

Deadlift

9/2/10

Deadlift

305, 315, 325 x 5 (medium difficulty)

Stiff-Legged Deadlift

225, 235, 245 x 5 (easy)

Shrugs, PNF

Bench Assistance

Didn't sleep much the night before due to work, but didn't anticipate how lethargic I felt until I started benching.

2-board:
315 x 3
325 x 5, 5, 5 @ 8+ - 9

Pin Press:
225 x 5
235 x 5
245 x 5 @ 9
255 x 5 @ 10

Supersetted with wide-grip bent over rows.

Finished with a superset of banded curls, and triceps pushdowns. Then hamstring stretching and crunches.

deadlift 9/2/10

deadlift:

515x5x2 PR

stiff legs:

405x5x2

425x5

GMOPs(unbelted):

315x5

365x5x2

Shrugs:

these were really hard after deadlifts

405x10

495x5

one armed rows

stretching

Deadlift

Sumo Deadlift

345 x 5 -not easy

365 x 5 -tough, almost failed the last rep

Conventional

345 x 3 -wanted to try this out just to see how different it would feel after pulling sumo and it felt much faster and easier than 345 sumo, I'll probably be switching back next week

Still legged deads

275 x 5

295 x 5

GMOPs (pin 9)

no belt

185 x 5

205 x 5

225 x 5

Barbell shrugs

405 x 8, 8 -grip gone from deads

Dumbbell rows

132 x 8, 8

9/2 Front Squat

Week 2 Cycle 2

Front Squat:
175x3
195x3
215x5 (same as last time)

Squat:
135x10
185x10
205x10
225x10

Chins:
8@BW
25x8
45x5

BW: 233, no shoes and considerably less bloat

Pretty good session today. Probably could've reached deep down and hit 6 @ 215 today, but it wouldve been really really ugly, and I just didnt want to sacrifice form that much. As compensation for that, I went a little bit harder on the squats afterwards. Did all of this without a belt, which I think is helping out my ab/low back strength and recovery.

Also, trying to eliminate more crap from the diet, and get a bit leaner. Going to be listing BW more frequently.

Tuesday 8-28

Bench

185 X 5

195 X 5

195 X 4

195 X 3

Incline Dumbbell Press

60s X 5

65 X 5

65 X 5

65 X 4

Abs

Monday 8-27

Squat

245 X 5

265 X 5

275 X 5

285 X 5

295 X 5

Pause Squat

195 X 5

205 X 5

225 X 5

235 X 5

245 X 5

Front Squat

185 X 5

185 X 3

Abs

Bench Wednesday 09-01-10

So I found a gym nearby and got myself in the free trial week(s). I dont know when it's gonna end.

Bench Press
125 x 5, 5
135 x 5, 5

Push Press
95 x 5
105 x 5, 5
felt funny on the 2nd set, so I didnt go up on the 3rd.

Incline Dumbbell Press
30 x 10
35 x 8,8,8

Dips
bodyweight x 6, 8, 8, 6

Abs

Body Weight: 160.5 lbs

I trusted you, donuts

Bench

145 x 5

160 x 3

180 x 4

135 x 10

140 x 10

140 x 9+f

Whoops

140 x 8

140 x 8

Cable rows

195 x 10 x 5

Chin ups

BW x total of 40

10 minutes on the treadmill

Bench

8/31/10

Bench

205 x 5, 5

215 x 4

205 x 4

Push Press

95, 105, 115 x 5

Incline Dumbbell Press

45 x 10

50 x 10, 15

Lat PullDown

PNF

Squat

8/30/10

Squat

225, 235, 245 x 5

Pause Squat

185 x 3 x 2 @ 3 sec

195 x 3 @ 3 sec

Lunges

135 x 6 x 3

Plyos + Abs + PNF

Is it working?

Squat

230 x 5

260 x 3

290 x 2

175 x 10

185 x 10 x 4

Leg extensions

140 x 10

150 x 10

160 x 10

170 x 10

horrible cardio abs

Pull ups

BW x 15 then goaded into hitting 30 total

Squats. Tuesday, 8/31/10

Box Squats 3x5
-> no belt
135
155
155

Front Squats 3x5
-> no belt
135 --> P.R.!!!
135
135
-> these somewhat aggravated my wrists

Hang Cleans
95x8
105x8
115x10 --> P.R.!!!!

Barbell Shrugs 3x5 (HEAVY)
315
315
315
-> not quite full shrugs but the best I could do, forearms slipping at the end

Calf Raises (on Smith machine) 3x10
225
225
225

Medicine Ball Sit-Ups (Core)
-> on decline bench with arms fully extended holding medicine ball out and above head
18 lb medicine ball x 10 reps
18 lb medicine ball x 10 reps
18 lb medicine ball x 10 reps

Weighted Sit-Ups with Toe Touches (Core)
-> with arms fully extended and touching weight to one foot at a time alternating the leg I lift up with each rep
25 lb plate x 10 reps
25 lb plate x 12 reps
25 lb plate x 12 reps

**** DIDN'T STRETCH AND LATER FEELING TIGHTNESS IN MY RIGHT HAMSTRING ****

Bench Weak Points. Saturday, 8/28/10

... Today, I worked on my bench weak points such as the pause on the chest and my weak tricep lockout ... Also spent some time on my shoulders ... Didn't do any back exercises because my lats and traps are extremely sore and I didn't really have time ... so I hit a few MAX EFFORT BICEP CURLS !!!!


Bench with Extra Long Pauses
-> using 2 full seconds to pause each rep on my chest
135 x 2
135 x 3 --> P.R.!! (for long pause)
135 x 2
135 x 1 + fail (3 second pause on first rep, triceps died)

Shoulder Press
85x5 --> P.R.!!!
75x6
75x7 --> P.R.!!!
-> bringing bar down to just below chin

Pin Press (Bench)
-> started with normal grip and the pins at level '14' (about 3 inches off chest)
115x6
115x5
-> then moved pins up to level '13' (about halfway off chest) with pinkie fingers on the rings (a closer grip)
115x10
115x7 (triceps died)
95x12

Open Bicep Curls
60x8 --> P.R.!!!
60x6

Reverse Curls
50x12 --> P.R.!!!
50x12
50x12

Deadlifts. Thursday, 8/26/10

Deadlifts 3x5
275
275
275
-> using new belt, no chalk
-> felt strong off the ground, lockouts tough though

Stiff-Leg Deadlifts 3x5
225 (belted)
225 (no belt)
225 (no belt)

Thumbless Shrugs (on Shrug Machine)
-> traps are still pretty fried from the power cleans and hang cleans last workout
2 plates each side x 10
2 & 1/2 plates each side x 10
2 & 1/2 plates each side x 10

Pause Squats 3x3
-> 3 second pauses, no belt
135
155 --> P.R.!!!!!
155

Cherry-Pickers (Core)
-> using a dumbell, holding it with both hands
20 x 20
35 x 20
45 x 20 (tough)
45 x 20 (tough)
-> 20 reps means 10 reps each way
-> tried to be explosive, tough to maintain my balance on the bench though at end

Seated Calf Raise Machine 3x5
120
120
120
-> heavy but strict form

Forearm Grip Holds
-> using thumbless grip on shrug machine
3 plates each side x "15 count"
3 & 1/2 plates each side x "12 count"
4 plates each side x "10 count"

Bench

Bench (brief pause)

155 x 5

165 x 5

175 x 5 -all sets so far felt pretty easy

185 x 4+1fail -PR

Push press

145 x 5

155 x 5

165 x 4 -PR

Incline dumbbell press

60s x 10

65s x 8, 9

Lat pulldowns

220 x 10, 10, 8, 8

SSS aka Triple S raises -If you even have to ask what they are, then you're probably not ready for them.

15s x 1 set

20s x 2 sets

Finished with some PNF stretching.

Will be ordering gear soon since I see Misael having so much fun with his new gear and head nearly exploding.

Welcome back, Mr. Squatta

After not squatting for 8 weeks, welcome back to Painville.

Squat:
365 x 5 @ 10
385 x 5 @ 9
385 x 5 @ 8
405 x 5 @ 9

I almost bagged it after that 365 set. My form was awful and my CNS was all over. The strength is there, but my nervous system needs some serious retraining.

Pause Squat:
3 second pause for all
315 x 3 @ 9
335 x 3 @ 8
365 x 3 @ 8+
385 x 3 @ 9

For the 385, they forgot to count so the first rep was like 5 seconds. I started laughing on the way up, which made it even harder. The weight felt so light compared to when I was free squatting. My strength out of the hole feels stronger than ever (probably due to those box squats).

Superset:
Low Box Squats:
off a 12" box (lowww)
135 x 6-10 reps, 4 sets

Lying hamstring curls:

Finished with ghr abs and hamstring stretching

08/31/10 Bench

Had a surprisingly great day today for bench. Going into the day my legs were very sore from yesterdays lifting, and my anterior delts and lats were slightly sore. So I figured it might not be the best day - but it went quite well.

Bench:
225 x 5 @7.5
245 x 5 @8.5
255 x 5 @9.5
245 x 5 @9
245 x 5 @9.5

I really used my legs on all of these and I think that is what made the biggest difference. I have known for a while now I don't always use a leg drive, but I have had trouble developing a mental cue to make sure I do it. Hopefully I can build off of what I did today.

Pin Presses (~2-3 board):
255 x 4 @8
275 x 4 @8.5
295 x 4 @9.5
315 x 2 @10

Seated front shoulder press (machine)
4 sets of 8

I's, Y's, and T's:
2 x 10,10,10 with 10#

Finished with some hanging leg raises

8/31 Press

Week 2 Cycle 2

Press:
95x3
115x3
130x6 PR

30 minute break to help Dean and Misael with bench shirts

Dips:
8@BW
25x5
45x5, 5
65x5 (Adding in BW, this is a 300lb dip, which is a PR)

Barbell Rows:
135x10
185x8
225x5, 5
245x5 PR
175x12

Good session today, and one of many it seems. I did the presses from a hang clean today, which made a large difference in how easy the weight felt off my chest (dont know why). Also in the idk category is that my shoulder hurts a bit with BW dips, but hurts less the more I pile on the weight. ::shrugs::

Also, my inspiration for re-including dips into my program (he says that they are his favorite assistance exercise for bench).

Breaking in the Katana 8/31/2010

Bench w/ Shirt

245 x 3 w/ Foam Roller

273 x 3 w/ Foam Roller

275 x 3 w/ 2-Board

275 x 2 w/ 2-Board

These were painful. It wasn't until the third set where I could somewhat comfortably touch the board. I'll keep working on it. I decided to go suited today because I'm going back home this weekend. I'll do 3-4 x 5 for bench on Friday.

Push Press

165 x 5

165 x 5

175 x 5

Incline Dumbbell Bench

75's x 10

75's x 10

75's x 10

Pull Ups

x13, x12, x8, x8

Shoulder Raises with 22.5 lbs.

3 Supersets raising the dumbbells up straight, up sideways, and bending over. About 18 reps per set.

Finished up w/ 20 minutes on the Stationary Bike and then stretched.

Going heavy with the shirt really took it out of me. I didn't think it was going to be that tiring. Hopefully next time I'll be able to go down to a 1-board distance.

8-31-10 Sub Par Bench

Sore today in the quads and hips from squats and traps and lats from cleans (didn't get the email for the workout until after I did the workout, although I should have known cleans would make me sore after not doing them for a few weeks.) The result was reduced leg drive and lat engagement which made for a sub par bench day... and by sub par I don't mean below par which in golf is desirable. I mean par as average and my performance was below that. I just watched The Office today where Jan explains sports metaphors during a women's seminar and she brings up a good point about that one.

Bench

165 x 5 @8.5

175 x 5 @8.5

185 x 5 @9

185 x 5 @9.5

I don't think I've ever got 185 x 5 x 2 before. I would have gone for 190 or 195, but today wasn't having it.

Push Press

95 x 5

115 x 4 or 5? PR?

115 x 4+failed lockout

I don't feel explosive on these. My shoulders hurt a little in the beginning of the movement and I struggle to lock it out once the bar slows.

Incline Dumbbell

60's x fail couldn't get them up to start, tired from push presses

50's x 10 x 3 lockouts felt hard.

Front Shoulder Raises

12's x 10 x 3

supersetted with Wide Grip Pull Ups

BW x 15, 15, 11

sweaty hands made grip difficult. at this point in the workout I was very tired and was almost out of breath. I hadn't eaten for 4 hours prior which may have accounted for some of the tiredness.

Hamstring stretching at home

5/3/1 Deadlift

Deadlift-
135x5
225x5
385x5
445x5
500x2 PR

Deep good morning
165x5x10

Hanging leg raises w/ 15 lb DB
5x10

15 mins cardio

I was really hoping for a 3rd at 500..but I wasnt feeling it, my lower back was still sore from squatting Saturday, and no Deload in 8 or 9 weeks, I need one...

Retard strength

Standing press

90 x 3

105 x 3

120 x 5

85 x 10 x 5

I had planned to just do 75 for a few sets and see how 85 felt as the last set, but I misloaded 2 10s on each side and didn't catch it until the 4th set in. Nice to see how much my work capacity has increased from the beginning of the summer.

Dumbbell row

80 x 10 x 5

Chin ups

BW x 15

BW x 12+3

BW x 10

Reverse curls

70 x 10 x 5

Squat

Squat

235 x 5

245 x 5

255 x 5 -definitely the best set formwise

265 x 5

Pause squats (no belt)

195 x 3

205 x 3, 3

Hang cleans

135 x 3

155 x 3 -terrible form

135 x 3

Lunges

135 x 5

155 x 5

175 x 5

185 x 6

First set on these always feels kinda wobbly but the later ones feel progressively better.

Medicine ball abs

2 sets

Finished with PNF stretching...pain.

8/30 Squat

Week 2 Cycle 2

Squat:
235x3
265x3
300x5 PR

Front Squat:
135x8
165x8
185x8

Chins:
8 @ BW (235 w/shoes)
25x6
45x4
25x6
8 @ BW

Hamstring stretches (Need to do these twice a week for maximal awesomeness)

300x5 today was a good solid PR. Reps 1-4 were hard, but rep 5 was mysteriously easier. Dunno about that. Gonna hit 315 next week and see how many reps I get.

Breaking in the Centurion 8/30/2010

Equipped Squat, straps down

315 x 5

355 x 5

385 x 5

405 x 5

None of these were below parallel, but it's my first time using a suit so that's a good thing. The 405 was the best set. I was getting closer to depth and I really felt the support when sitting back. The first couple of sets were awkward but I got more and more comfortable in it.

Pause Squats

265 x 3

275 x 3

285 x 3

Front Squats

225 x 8

225 x 8

225 x 8

These were a bitch to do. I was fried.

Medicine ball abz

3 sets

PNF Stretching...OWWWWW!

This was a long workout. Next week I'll be doing more weight in the suit. Today was just to get a feel for it.

08/30/10 Squat

After taking last week off to let my hips heal I am back to squatting. Wasn't sure how my hips would do, but all was fine.

Box Squat w/ Foam (14" box):
275 x 5 @ 7.5
315 x 5 @ 8.5
335 x 5 @ 9
335 x 5 @ 9.5
335 x 5 @ 9.5

Good Mornings:
4 x 8 x 225 @7.5

Kept these light as my back was a bit fried.

Weighted Hypers:
4 x 12 x 45 @8

Abs - rolling planks w/ physioball
4 sets of 15

Incline Curls
4 x 6 x 35

Bench 5

Bench:
everything was paused.
275 x 5
295 x 5
305 x 5 (+10 PR)
310 x 5 (+15 PR)

No idea what happened here. Two weeks ago I felt good about 305 x 3, but that felt really easy today. I've been sick for two weeks and my bench is making ridiculous process out of nowhere. I think that's a sure proof of the Jürgens Method™.

Push Press:
185 x 5, 5, 5, 5

I just kept these light after putting in so much heavy volume on bench.

Incline Dumbbell:
85s x 10, 10, 10, 10

light.

Finished with lateral cable raises and some stretching.

5/3/1 OHP

Strict OHP-
barx10
95x5
155x5
175x3
195x4 big PR, 4th was a grinder at lockout

BW Chin-ups-
5x10

Incline DB Press-
60lb Dumbbell-
3x15

1 Arm Dumbbell Floor Press-
95 Lb Dumbbell-
4x10(each arm)

I'm trying to pickout a singlet for november,
is the 33$ Inzer one fine? is it okay to leave the the Inzer logo?
I like their products, they always seem quality.

8-30-10 Squat 531 1.1

I ran into 3 guys from my high school who were deadlifting. I taught them how to do d-bag rows.

Today is the start of 531. I looked the program up online, but I know David can and probably will change it without any prior indication. As for now I'm gonna follow what it says with conservative loading maxes. My loading maxes will be 345, 205, and 375.

I realize that I used the wrong percentages today. I used 75, 80, 85 instead of 65, 75, 85.

Squat

255 x 5 unbelted

275 x 5 belted

295 x 7 PR belted

Pause Squat 3 seconds self imposed, all unbelted

225 x 3

245 x 3

245 x 3

Cleans

135 x 5

155 x 5

165 x 3

165 x 2

Roman Chairs

20 x 3

Calf Raises

300 x 20

400 x 20

500 x 20

supersetted with abench

20 x 3

Weigh In: 153.5 with clothes and shoes

Bench Assistance

Foam press

175 x 3

195 x 3

205 x 3

215 x 3

Pin press (~4 inches off the chest)

175 x 5

185 x 5

175 x 5

Lateral raises

15 x 4 x 15

08/27/10 Bench

Band-Lightened Bench (doubled greens at pin 6):
275 x 3 @7
315 x 3 @7.5
345 x 3 @8.5
365 x 3 @9
385 x 3 @10
405 x 2 @10

The bench I used for this setup was between 1-2 inches higher than last week so I had less band tension at my chest and the last 2-3 inches of lockout was the full weight. Considering this fact I am very happy with how this went. It is great to have heavy weight in my hands again.

Incline Bench:
185 x 8 @8
185 x 8 @8
185 x 8 @9
185 x 8 @9.5

Lat Pulldown:
4 sets of 8 at 200

Shrugs:
365 x 10
405 x 10
405 x 10
455 x 10

Super-setted the shrugs with tricep pushdowns against average band.

5/3/1 squat

2 months ago, I switches from 5/3/1 to 1 ME lower and 1 DE lower weekly, and my squat stood still . I'm really hoping switching back to squatting/ pulling heavy weekly will help me get past this plateau.

Squat
135x3
225x3
335x3
385x3
430x3

12" box squats
250+gray average bandsx5x5

Weighted abs SS jumprope
5 sets

I'm not mad about not getting a PR. I might have had a 4th. But I didn't want to get hurt, I just got back from Hawaii today and woke up at 3 AM off 3 hours of sleep. I want to hit 500 so bad in November while staying a 242.

Re-returning of the Deadlift

Deadlift:
315 x 3 @ 10
365 x 1 @ 10
405 x 1 @ 10
455 x 1 @ 10
495 x 1 @ 10
545 x 5 @ 10

Every single rep felt like a ME lift today. This suckssss. My off-the-floor strength is horrible right now. I need to figure out how to fix it pronto.

SLDL:
315 x 5, 5, 5, 5 @ 8

Zerchers:
225 x 5
275 x 5 @ 10, 5 @ 9

Finally trying to move up in weight on these

One arm rows:
120 x 6, 8, 10, 12

supersetted with some cable abs.

Did one sled trip with 300 lbs, and finished with stretching

8-28-10 Bench

Bench

165 x 5

175 x 5

185 x 8 PR

205 x 1

Pin Presses

Pins were an inch above chest, these were harder than normal bench

185 x 3

205 x fail

185 x 2, 3

Incline Dumbbell Press

55's x 8

60's x 6, 7

Bent Over Rows

110 x 10 x 3

supersetted with lateral and front deltoid raises

Triceps Pushdown

110 x 10 x 3

supersetted with Close Grip Pull Ups

BW x 10 x 3

5/3/1 bench

Bench--
Barx10
135x3
185x3
225x3
250x3
285x3 PR

DB bench
90x5x10

1 arm DB Row
105x5x10

Bench

8/27/10

Foam Roller Press

225 x 3

235 x 3

245 x 3

255 x 2 + 1 fail

Pin Press

235 x 4 x 3

Upright Row

185 x 5 x 3

Dean Raises

35lbs x 6 x 3

Pullups superset Abs

Bench Day 8/27/2010

2-Board Bench w/ pause

225 x 3

225 x 3

235 x 3

245 x 3PR

255 x 2PR

Incline Bench

185 x 6PR

185 x 6

185 x 4 ( felt fried )

165 x 7

Superset - Bent Over Rows and Delt Raises w/ Preset Barbell ( 90lbs )

185 x 8; x 6

195 x 6; x 6

195 x 6; x 6

Dumbbell Pull Overs

70 lbs x 10

80 lbs x 8

70 lbs x 7

Abs - Crunches on decline bench w/ 10lb weight

3 sets of 5

Cardio - Treadmill

2 min @ 4.5mph, 2 min @ 7.5mph

20 minutes total

Stretch

Great work out. A couple of weeks ago I only hit 335 for two on the 2-board. I feel like I have better form and more control of the weight. I'm also getting better at incline bench.

8/27 Bench

Week 1 Cycle 2

Bench:
175x5
195x5
220x8 PR

Press:
95x8
105x6
115x4, 4

Dip:
BWx8
25x6, 6, 5

Barbell Row:
135x8
185x5, 5
205x5
225x5, 5 PR?
135x20 (for teh PUMPZ)

+Stretching

This workout today felt really effective. The benching was solid, and a nice PR for me. The pressing feels like it might be getting stronger, and the dips were done in a fashion that did not irritate my shoulder. I also set a PR on Barbell Rows, and plan on incorporating them more often.

Deadlift Day 8/26/2010

Deadlift

405 x 5

425 x 5

SLDL

335 x 6 (I did an extra rep by accident, but it set the trend for the other sets)

345 x 6

355 x 6PR

365 x 6PR

Super Set - Zercher Squats and Shrugs on Smith Machine

225 x 5 & 405 x 8

225 x 6 & 405 x 8

225 x 6 & 405 x 8

This got me sweating pretty bad.

Weighted Inverted Rows w/ 45lbs

x10

x8

x8

I tried doing one armed rows but I started cramping up on my left leg, maybe it was the positioning. Instead, I did inverted rows with a 45lb plate on my chest.

Ab Wheel

3 sets of 15

Deadlift 8/26/2010

Deadlift:

505x5x2 PR

Stiff legs

445x5x2(feeling shitty due to some bad food choices earlier in the day. Wont go into more detail than that on the blog)

Zercher Squats:

225x5

315x5

335x5

My vein in my arm is now swollen. Done with these

Shrugs:

405x10

495x10

535x5

some one arm rows

I hate having to use the 'shitty' tag

Deadlift

280 x 3

320 x 3

360 x 2+1

First time I haven't been able to hit the minimum work. Pissed off enough I decided to take a breather and get one more single out at that weight just for 3 total, though I get the feeling that's not the way to go about the program.

235 x 10 x 5

Floor GHR

BW x 10 x 5

The amount of cheating I do with these fluctuates every set, in no small part due to the fear of cramping due to my set-up. I really want to go back to Wooden and take advantage of the machine now.

wanted to finish with hanging leg raises but my grip was having none of that so

cable abs

Deadlift

Deadlift (sumo)

335 x 5

355 x 5 (video)

Stiff legged deads

255 x 5

275 x 5

285 x 5

Zercher squats

165 x 5 (belted)

185 x 5 (unbelted) -abs felt it

195 x 5

Barbell shrugs

405 x 10

455 x 10

505 x 10 -PR, but this was mostly leg drive and not much shrug

Dumbbell rows

132 x 12, 12

1 set of Medicine ball abs

Bench Assistance

2 board:
315 x 5
325 x 5 @ 8+
335 x 5 @ 9

All with a pause. Felt easy

4 board:
385 x 1 @ 7
425 x 3 @ 8
445 x 3 @ 10
455 x 1 + 1f @ 10+

455 was heavvvvvy.

Pin Press:
225 x 5, 5, 5, 5 @ 8
235 x 5, 5 @ 8

The racks were all full, so I cobbled together the deadlift blocks next to the bench to simulate pin presses. Got it right above my chest. Kind of a nice variation since the blocks here force the bar back in the same position for every rep.

Supersetted with parallel grip lat pull down.

Finished with curls and hamstring stretching

08/25/10 Legs/Accessories

Hips are bothering me a bit still, so on Monday I ended up skipping my workout all together. Today I wanted to get some stuff in but kept it light - mostly to get some blood flow and stretch the muscles. As a side note, Ben White (IFBB pro bodybuilder who apparently lives in my area) was training at the gym doing some heavy rack pulls.

Banded Hamstrings:
4 sets of 10

Banded Hypers:
4 sets of 10

Hammer Curls/Low-Half, Top-Half, Full-Range Curls/Cable Curls:
12 sets of 10

Cable Abs.

08/24/10 Bench

Bench:
225 x 2 @8
255 x 2 @8.5
275 x 2 @9.5 (2nd rep was sorta outta the grove making it harder than it should have been and I didn't have as good a leg drive)
275 x 2 @9 (better bar placement and leg drive)
275 x 2 @10
265 x 2 @9.5

Bench Pin-Press (bar starting at ~2-3 board):
225 x 3 @8
255 x 3 @8.5
275 x 3 @8.5
295 x 3 @9.5
315 x 3 @10

This was much better than last week.

Push Press:
4 sets of 5 at 155 @9

I should be able to do more but it has been a while and it just didn't feel very comfortable. I will work on it the next few weeks.

Incline Skullcrushers:
4 sets of 10 at 80 @8.5

Deadlift Thursday 08-26-10

Deadlift
225 x 5
245 x 5

Stiffleg
185 x5
195 x 5,5,5

Zerchers
95 x 5
135 x 5,5,5

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

Dumbbell Rows
25 lbs on each side x 6,6,6

Body Weight : 164.5 lbs

8/26 Front Squat

Week 1 Cycle 2

Front Squat:
155x5
185x5
200x8 PR

Squat:
135x8
185x8
225x8

Chins:
BWx8
25x6, 6

Bodyweight: 238 (with shoes) PR

Good training today. My front squat is coming along, and I have definitely seen some increased leg size since I started this program. And it was proven last week that the lack of deadlifts in my program is increasing my deadlift, so I will keep on keeping on.

Decline Bench and Back. Wednesday, 8-25-10

Today, for the front and back of my body, I attempted to lift a 3x5, 3x5, 3x8, 3x10 rep scheme. I think the 5 rep range for my first 2 movements works really well to develop my strength. The 6-8 rep range for the accessory work helps add additional muscle break-down and then one exercise for some isolation work.


Decline Bench 3x5 (with pauses)
135
145 --> P.R.!!!
145

Standing Press 3x5
75
75
75
-> I need to do more vertical shoulder strengthening work. My base feels strong lifting the weight off my upper chest but my lockout is very weak.

Close-Grip Incline Bench (touch & go)
95x7 + fail (slight)
95x8
95x8
-> used more leg drive on the last 2 sets. felt explosive off chest.

Weighted Pullups 3x5
45
40
35x4 (cut out early. too tired. barely got 5th reps on first 2 sets)

Seated High Row Machine 3x5
105 lbs each side (weak)
105 lbs each side
105 lbs each side

Face Pulls (Hammer Grip) 3x8
100
120
120

Dip Machine 3x10
70 lbs each side
70 lbs each side
70 lbs each side

Leaning-Over Bicep Curls
-> using a vertical bench and training one arm at a time
15 lbs x 10 each arm
15 lbs x 10 each arm
15 lbs x 8 each arm

8-26-10 Deadlift

I'm back from vacation. I did a little bench yesterday, but 135 was feeling heavy so I did one set 165 x 5 and jumped in the pool. We took some dumbbells into the pool and walked across underwater which counts as GPP.

Deadlift

285 x 5 unbelted

325 x 5 belted

Stiff Legged Deadlift

225 x 8 unbelted

255 x 6 belted

275 x 4 belted PR

Zercher Squats

135 x 6,8

wasn't feeling these today

Shrugs

225 x 15

275 x 10 x 3

Dumbbell Rows

75 x 8 per arm

100 x 5 x 2 per arm

Curls

30's x 8

35's x 8

40's x 5

Abs

Calf Raises

worked up to 520 x 20

Weigh In: 154 pounds with clothes and shoes

Bench Day 8/24/2010

Bench

185 x 5

195 x 4

205 x 3

215 x 2

225 x 1

Push Press

155 x 3

165 x 3

175 x 3 PR

182 x 2 PR ( I dropped the bar on the first set and it threw me off. I'll get three next time )

Superset - Close Grip Bench w/ Close Grip Pull Ups

155 x 8; x15

165 x 8; x12

175 x 7; x10

175 x 6; x10

Superset - Cable Tricep Pulldowns & Cable Biceps

3 sets

Abs

3 sets of Cable Crunches and Prone Bridges

Cardio

Jump Rope, 20 minutes. 1 min jumping, 30 sec rest

This workout is dedicated to my boy Cheng

Bench

135 x 3

150 x 3

170 x 6

135 x 10 x 5

Pull ups

BW x 10 x 5

Some kipping during the end of the last 2 sets but these felt good.

Reverse curls

60 x 10

70 x 10 x 4

1.5 miles on elliptical

I might have to do this from now on to stay a 181

5/3/1 pullz

Deadlift( conventional )
Barx10
135x
225x3
365x3
405x3
475x5 PR!, then I held the 5th rep for 24 seconds

Deep arched Goodmornings
145x5x10

BW hanging Leg raises
5x15

BW GhR
3x10

15 mins elliptical

Great workout and the gym in Hawaii has a real GHR WTF!
Sorry I'm not tagging the tagging on my phone browser sucks

Bench Tuesday 08-24-10

Bench
115 x 5
125 x 4
135 x 3
145 x 2
150 x 1

Push Press
95 x 5
105 x 5
115 x 5
135 x 3

Close Grip Bench Super-setted with Pull-ups
115 x 8 / body weight x 4
115 x 6 / Alex supported x 6
115 x 6 / Vit supported x 6
115 x 6 / Terence supported x 8

Reverse Grip Curls
40 x 8 for 4 sets

Abs

Body Weight : 161.5 lbs

Bench 8-24-10

Bench:
295x5 pr
315x2
325x1(easy)
335x0 blew this off of my chest, but my triceps succombed to bitchassness, even though this is relatively light weight. Time for some triceps death.

push press:
225x3
245x3 PR
255x2PR
too weak to go for rep 3

close grip/pullup superset
225x8
10 pullups
225x10
10 pullups
225x5
10 pullups

push down/bicep curl superset

Days late

Forgot to add press day on Saturday so I'll just mention the main work

Standing press

85 x 5

100 x 5

110 x 8

Today

Squat

215 x 3

245 x 3

275 x 3

I think my knees came forward on the first one and I kind of crumpled in a way that I had to GM it up but overall the set didn't feel bad, especially since I decided to go the rest of the summer unbelted.

175 x 10 x 4

185 x 10

Lying hamstring curls

130 x 10 x 5

Cardio abs

Seated calf raises

5 plates and a quarter x 15 x 3

Tuesday 8-24

Had to go light today because I benched on Sunday with Ben.

Bench

175 X 5

185 X 4

195 X 3

205 X 1

Push Press

95 X 5

115 X 5

125 X 5

135 X 5

Close Grip Bench Press

135 X 8

145 X 8

155 X 7

165 X 6

Pull Ups

25 X 4

25 X 4

25 X 4

25 X 4

Reverse Grip Curls

Heard a sound and a twinge in my arm when I was doing this, can't move my wrist anymore. My forearms are weak.

Squat 1

SS-bar Box Squat:
13" box
385 x 1
425 x 1
445 x 1 @ 10
455 x 1 @ 10

Switched the box to the 13" i normally use at 425. big mistake. The box I had done all my warm ups on was 14", not 13", which wrecked my sense of depth. 455 was pretty brutal on my CNS. I think I would have had maybe 10-15 more in me, but I was really hoping to attempt 500 based on my performance last time with the 14" box and suit bottoms. Oh well.

Pause Squats:
315 x 3 @ 3 sec, 4 (5?) sets

These felt super light, but my iliopsoas is still bothering me in the hole.

Power cleans:
185 x 5, 5
195 x 5

Finished with alternating leg ball bridges and hamstring stretching

Bench

Bench (brief pause)

165 x 5

175 x 3

185 x 2

195 x 1

All sets felt pretty easy.

Push press

135 x 3

145 x 3

155 x 3

165 x 3 -PR

Close grip bench

135 x 8

145 x 8, 8, 8

supersetted w/ Pullups

BW+35 x 8, 8, 8, 8

Rope pushdowns

60 x 10

65 x 10, 10

supersetted w/ Rope curls

60 x 10

65 x 8, 8

Cleaning Some Weight. Monday, 8-23-10

Power Cleans
125x5 --> P.R.!!!!
125x5
125x5
125x2 + fail + fail
-> not much explosion. couldn't get elbows up.

Hang Cleans
105x5
95x8
95x8

Bent-Over Rows
-> with back completely parallel to ground
95x8
95x8

Bus Drivers (Core)
bar + 25 x 8
bar + 25 x 8

Benching with Victor!! Sunday, 8-22-10

Bench (tough and go)
115x8
135x6 --> P.R.!!!
145x2 (tough)
135x4

Close Grip Floor Press
115x3 + fail ... (triceps died on me)
95x8 (easy)
105x7
110x5 + fail

Incline Bench
95x8
105x6
105x5 + fail
95x6 (very tough, triceps done)

Tricep Extensions/Pull-aparts
50x10
60x10
60x10

Bench

8/24/10

Bench

185 x 5

205 x 3

225 x 2

240 x 1

Push Press

I have never done these before and had no idea to do.

So I did 5+ sets at 95lbs to get the form down which I finally accomplished by the end.

Close-Grip Bench superset Weighted Pull Ups

145 x 8

155 x 8

145 x 6, 6

Skullkrushzr superset Curls

same 70lb EZ-bar, 3 sets each

these were fun -- for the ultimate arm PAMP!

Some Abs

5/3/1 press

Well this week I'm in Hawaii and you gotta be 25 to drive the rental so I was able to bug my dad enough to get him to drive me 45 mins to the 24 hour :)

Strict OHP
Barx10
95x3
145x3
165x3
185x5 PR

JM press
185x5x10

BW pullups
5x10

Assorted pushups

Hopefully I can get 2 more workouts in while here.. Crossing fingers

8/24 Press

Week 1 Cycle 2

Press:
95x5
105x5
120x8 PR

Bench:
135x5
185x5
205x5
225x5

Pullover:
65x8
85x8
115x8 PR
65x12

Chins:
50 reps @ BW

Nothing much to say, other than that I am ashamed of my overhead weakness. Also, I need to start sleeping differently, as this matress that I am using now is destroying my shoulders and elbows.

Monday 8-23

Squat

225 X 5

235 X 5

245 X 5

245 X 5

255 X 5

Pause Squats

185 X 3

195 X 3

205 X 3

225 X 3

Cleans

95 X 5

115 X 5

135 X 4

Machine Abs

Squat Day 8/23/2010

Squats

275 x 5

285 x 5

295 x 5

305 x 5

315 x 5

Pause Squats

245 x 5

255 x 5

265 x 5

275 x 5

Power Cleans

175 x 4

175 x 5

175 x 5

Abs w/ Medicine Ball

3 Sets

Box Jumps

10 jumps on big box, 10 jumps on medium box. 30 secs rest and started over; 5 sets.

I went very conservative on the squatting today. The hardest thing for me was keeping my knees out. Ever since I started squatting w/ a more Russian style, my knees have been caving in a little. Dean said today's squats were perfect. This workout was still challenging because we did 3 weeks without regular squats.

squat 9/24/2010

squat:

405x5

455x5

465x5 pr

475x3 (will do five next time)

pause squat:

365x3 (felt horrble)

385x#(felt okay)

405x3(felt easy)

cleans:

225x3

245x3

265xa

275xf for some mark ass reason

Squat

Squat

225 x 5

235 x 5

245 x 5

255 x 5

Terence said my form was good on all these sets. More chest up and less bar rolling. We'll see if I can keep this up once the weights get heavier later in the cycle.

Pause squats (3 seconds)

205 x 3 (no belt)

225 x 3 -abs felt it on these since it wasn't belted, almost failed the last rep. Weak abs :(

225 x 3 (belted)

Power cleans

155 x 3

165 x 3

175 x 3

Lunges

155 x 8

Left side of my hip was fatigued I think from pause squats. I'd like to keep lunges in the program though so I might throw them in on Thursday.

Bench 1

Bench:
300 x 1
325 x 1 @ 10 (PR +5)
335 x 1 @ 10 (PR +15)

Benching felt really solid today. Everything was done with a strict pause too. The judges watching said 335 wasn't a max single either and I was probably good in the 340-350 range.

Push Press:
185 x 3
205 x 3
215 x 3
225 x 3
235 x 3 (PR +10)

These are coming along well. The world class strongman in the gym said i had excellent form, but that I'm still weird for doing them in a split stance, haha.

Incline Dumbbell:
85 x 10, 10, 10, 10

Cheap volume work.

Supersetted with 4 sets of wide-grip pull ups until failure.

Finished with cable triceps and hamstring stretching. My hamstrings were extremely sore from the SLDLs, which was nice, and yet not nice.

Squat Monday 08-23-10

Squat
185 x 5
195 x 5
205 x 5
205 x 4 + failed 5th rep
195 x 5

Pause Squat
155 x 3
165 x 3
175 x 3
185 x 3
I've never done'em before so i started light and moved up

Power Cleans
95 x 5
115 x 5
115 x 5
115 x 3

Medicine Ball Abs
3 sets

Body Weight : 161.5 lbs

8/23 Squat

Week 1 Cycle 2

Squat:
215x5
245x5
285x10 PR (Apparently first 5 were deep, last five got progressively more shallow)

Front Squat:
165x5
185x5, 5

Cheat Curl:
95x5
105x5
115x5

And that's all. This squatting cycle will be a lot harder than the other one, and my reps shouldn't be as high.

Monday 8-23

Bench

175 X 8

185 X 6

195 X 4

195 X 3

Floor Press

135 X 5

175 X 3

165 X 7

165 X 6

175 X 4

Incline Bench Press

135 X 8

145 X 8

155 X 6

155 X 6

Bench Day 8/21/2010

2 Board

225 x 3

225 x 3

235 x 3

235 x 3

Incline Bench

185 x 5 PR?

185 x 5

185 x 5

185 x 5

Dumbbell Bench

70's x 10

70's x 8

70's x 8

Wide Grip Pull Ups

x10

x9

x8

x9

Dumbbell Rows

85's x 10 ( per arm )

95's x 10 ( per arm )

95's x 10 ( per arm )

Great workout today. I did 20 minutes on the treadmill afterwards.

I'm gonna order my gear this week and I wanted to clear something up. For a bench shirt, how exactly do I measure my shoulder width? I wasn't sure what they ( andersonpowerlifting.com person I spoke to ) meant because there's more than one way to measure your shoulders.

Speed Bench

Bench

115 for 8 sets of 3

Dips

BW x 30 -PR

BW x 18, 16

Chinups

BW x 19, 11, 10

Achieved the Ultimate Upper Body Pump.

Returning of the Deadlift

Deadlift:
415 x 3
465 x 1 @ 10
515 x 5 @ 9

I managed to wake up in time for my work set, which felt good. Speed was good and my form is coming back.

SLDL:
225 x 5
275 x 5
315 x 5, 5 @ 8+

Wasn't sure how these would go, but it felt fine. I could definitely tell my hamstrings were tight though.

Shrugs:
315 x a lot
405 x some reps
495 x 7, 9

Finished with crunches and one arm rows. then hamstring stretching.

Bench Saturday 08-21-10

Board Press
145 x 3,3,3,3

Incline Press
95 x 5
105 x 5
115 x 5,5

Wide Grip Pull-ups
46 lbs aided x 6,5,5

Skull Krushers
45 x 6, 5

Body Weight : 162 lbs

8/21 531 Bench

Week 3 Cycle 1

Bench:
185x5
205x3
235x5 PR

Standing Press:
95x5
115x5
135x3, 2 PR?

Barbell Pullover:
95x8
115x6
95x8

Chins:
25 BW Pre-Workout
BWx5
25x5, 5, 4


Good day in the gym today. Benching felt pretty strong, but kinda slow. Still set a good PR though, so I am nowhere near complaining. Switched out Push Presses for Standing Presses b/c my legs are tired as hell from Thursday. Will be doing the same for my 531 lift.

I noticed that my triceps were shrinking a bit, so I added in my bent-arm Barbell Pullovers. Soooooo awesome. My entire shoulder girdle and triceps were fried after doing them, and I think I could work my way up to doing some big weight without the elbow strain that normal extensions provide.

Also, here are my training maxes for the next 531 Cycle:

Squat: 330
Press: 140
Front Squat: 235
Bench: 255

08/20/10 Bench

Band-Lightened Bench (doubled greens at pin 6):
275 x 4 @7
315 x 4 @8
345 x 4 @8.5
365 x 4 @9
385 x 3 @9.5
405 x 2 @9.5
405 x 2 @10

Just a couple weeks ago with this I was struggling to do triples at 365. But it was the first time since nationals I had had over 275 in my hands, so I just needed to re-acclimate my CNS to the heavy weight. The doubles at 405 tie my PR.

Incline Bench:
185 x 8 @8
185 x 8 @9
185 x 8 @9.5

I have been really hammering the incline the past few weeks and have improved a lot with it and consequently my flat bench has been going up too. Prior to my focus on the incline I was lucky if I could do 1 set of 6 at 185 or a triple with 205. But last week I did 6 sets of doubles, 3 at 235 and 3 at 225. Today I just focused on some volume work for the incline.

Lat Pulldown:
4 sets of 8 at 200

Machine Shrugs:
6 plates x 10
8 plates x 10
10 plates x 10
12 plates x 10

Finished with some physioball abs.

08/19/10 Deadlift

Band-Lightened Deadlift (greens single-choked at pin 6)
405 x 2@7
455 x 2@8
495 x 2@8

Stopped here because my hips were really bothering me. Last week I did the same thing and worked up to a double at 585. This coming week I am going to take it easy on my lower days. I have been going pretty hard at it and with my hip bothering me, a lower intensity/higher volume week is needed.

Finished with some banded hamstring curls, banded hypers, and leg extensions.

5/3/1 squat

Warmup
5 minute bike
Foam roll
Mobility drills

Squat
135x5
225x5
315x5
355x5
405x6 PR
225x5x10

Weighted sit ups
5x10

PreHab-

TkEs-
5x10

Leg curls
2x15

I'm thinking of duct taping my shins

Deadlift

260 x 5

300 x 5

340 x 5

Not good good but I brought my hips lower and these felt really easy off the floor. Had to keep resetting my grip though. Also, got a new shin scrape through my high socks during either these or my BBB sets.

235 x 10 x 5

Floor GHR

BW x 10 x 2

Doing these in a weird position caused my calves to cramp so I switched to

GMOP

175 x 10

185 x 10

195 x 10

Cable abs and hanging leg raises

Bench Assistance

Still sick, maybe 80% health, so I kept the volume lower than normal.

2-board:
315 x 5, 5
325 x 5 @ 9

Felt good on these, even with the pause.

Bent-over Row:
waiting on the bench again, so threw these in for something to do.
185 x 8
205 x 8
225 x 8, 8

Pin Press:
Slightly different setup today; pin was right on the chest.
225 x 5
245 x 5
255 x 5
265 x 4 + 1f @ 10

Pretty solid progress on these.

Finished with 4 sets of cable triceps with the rope and chin ups. and hamstring stretching

Deadlift Day 8/19/2010

Deadlift

500 x 1 ( 26.5lb PR )

Looks like I'm in the 500 lb club. I hitched a little on the way up but the weight didn't feel too bad. I would have had a way smoother lift if I had a singlet on with baby powder.

SLDL

345 x 5

345 x 5 PR

355 x 5 PR

Zercher Squats

225 x 8

225 x 8

255 x 6

Super Set - Pull throughs w/ 65 lb and Cable Abs

8 reps with each hand, 10 reps on cable abs

3 sets

Cardio

Ran up and down steps at Drake. I wanted to play soccer but the lights were turned off in the IM field.

Deadlift Thursday 08-19-10

Deadlift
265 fail, fail
245 x 1
255 x 1
265 x 1
275 x 1 <--PR

GMoP
135 x 6
155 x 6,6,6

Dumbbell Pull-Through
35 x 8 with each arm for 3 sets

Super-Duper Abs
from 25

Body Weight : 164 lbs

Deadlift

Edit: updated with videos.

Deadlift (sumo)

375 x 1

405 x 1

Form still sucks. Kyle took videos to prove it.

Good mornings off pins

225 x 5

235 x 5

245 x 5, 5

Hang cleans

135 x 3, 3, 3

Supa Dupa Abs

8/19 531 Front Squat

Week 3 Cycle 1

Front Squat:
175x5
195x3
215x5 PR
135x15

Deadlift:
295x5
345x5
375x5 PR
405x3 PR (Vit wanted to hit this weight and I was being a total dick, so I hit it too)

GHR Abs:
10x5
25x8

Upper Back 8/18/2010

Shrug Machine

6 plates on each side

x 10

x 10

7 plates on each side

x 10

x 10

Close Grip Pull Ups

x 15

x 13

x 12

Bent Over Rows

185 x 6

185 x 6

185 x 6

Superset - Seated Incline Bicep Curls ( 30 lbs ) & Reverse Flyes ( 45 lbs )

4 sets

Full Body Workout. Monday, 8/16/10

... this was a 3 hour, 45 minute workout ... I got very hungry haha

This was also the first workout I got to use my new belt. It is very stiff and fairly painful to wear yet I pushed through!

Also, thank you Terence for pointing out that possibly moving the bar up on my back a little bit for squats may help me sit back more and maintain a more upright position (keeping my chest up) while squatting. I will work on this.


Weighted Pushups
70x5
70x4
70x6 --> P.R.!!

Bench Machine (Wide Grip)
110x6
110x6
110x7 (tough)

Weighted Pullups 3x4
45x4
45x4
45x4

Box Squats 4x5 (trying to work in new belt)
155x5 (using 12 inch box)
165x5 (using 12 inch box + pad)
165x5 (using 12 inch box + pad)
165x5 (using 12 inch box + pad)

Band-Lightened Squats (purples) 3x4 (still trying to work in new belt)
275x4
275x4
275x4

Bent-Over Rows
-> with back parallel to ground
95x8
115x5 (tough)
105x6
105x6

Hip Adduction Machine 2x8
295x8
295x8

Hip Abduction Machine
190x7
160x8
145x10
145x10
-> tough. I need to strengthen these muscles so i can drive knees out better during squats. Today I definitely had very wobbly knees during all my squats.

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

Medicine Ball Throws
3 sets of 15-20 reps

Box Jumps
2x10 (onto tall box)

5/3/1 bench

Bench(paused)
Barx10
Barx10
95x5
135x5
205x5
235x5
270x5
165x5x10

DB Row (105 LB DB)
5x10

Shoulder prehab( scarecrows )
3x15

10 mins elliptical

Bench

Bench (brief pause)

195 x 1

205 x 1, 1 -second single was misgrooved and slow

I think for next cycle I'll be doing touch and go benching so I can handle more weight on bench days. I've been doing paused benching for about 6 months now with little progress so it's probably time for a change.

RGBP

155 x 3, 3, 3

Push press

135 x 5

145 x 5

155 x 5 -last rep was tough at lockout

Incline dumbbell press

60s x 10, 9, 8

Bench Wednesday 08-18-10

Bench Press
145 x 2
155 fail
150 fail
145 fail
-Not a good day

Reverse Hand Grip Bench Press
95 x 5
105 x 5, 5

Push Press
95 x 5
105 x 5, 5

Dips
body weight x 6 x 3

Body Weight: 162 lbs

08/18/10 Bench

Bench (brief pause):
225 x 2 @8
255 x 2 @8.5
275 x 2 x 2 @10
265 x 2 x 2 @9

Bench Pin-Press (bar starting at ~2-3 board):
225 x 3 @8
255 x 3 @8.5
275 x 3 @9
295 x 2 @10
275 x 3 @9.5

JM Press:
155 x 8 x 4

DB Shoulder Press:
70s x 8 x 4

Finished with some face-pulls