Bench Assistance. Friday, 4/15/11.

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

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

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

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

Tricep Pullaparts 3x15
60, 60, 60

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

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

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

Forearms
-> tennis ball squeezes

Deadlift Assistance 4.14.11

GMOPS

135 x 5

155 x 5

165 x 5

185 x 5

225 x 5

Box Squats

135 x 5

145 x 5

155 x 5

165 x 5

165 x 5 (fail. so. tired.)

Wheely abs

Deadlift Assistance 4/14/2011

GMOP at pin 11
365 x 5
405 x 5
445 x 5 PR

Low Box Squat
315 x 5
355 x 4 PR but wanted 5
315 x 5

Finished with Ab wheel & stretching.

Ryan "Deadlift" 4/14/11

GMoPs-
315 x5
335 x5
365 x5
385 x5
405 x5

Low Box Squats-
135 x5
185 x5
225 x5
275 x5

Calves

Deadlift Assistance

GMOPs (Pin 10)

315 x 5

335 x 5

365 x 5 @10- (30lb PR)

I would have been happy with 365 but Greg and Dave decided that I should do 405.

385 x 3 PR

405 x 3 PR

HI GREG!!!!!!!!

Box squats

135 x 5

185 x 5

225 x 5

275 x 5 (2 rep PR)

Finished with 3 sets of ab wheel, hamstring stretching, and piriformis stretching.

Deadlift Assistance

GMoPs:
405 x 5 @ 10+
435 x 5 @ 10
465 x 5 @ 10-
500 x 5 @ 9

Things felt better the more sets I did. Not sure what was up with that. Still feeling rather beat up from the max dead + max squat combo.

Low Box Squats:
225 x 8
275 x 8 (no belt) @ 9+
315 x 8 (belt) @ 9

Finished with PNF stretching and ab wheel

Stiff-Leg Volume. Thursday, 4/14/11.

Stiff-Leg Deadlifts 5x5 (no belt)
225, 225, 225, 225, 225

Stiff-Leg Deadlifts from on Box 5x5 (no belt)
225, 225, 225, 225, 225
-> ~2 inches off ground (standing on top of the blue 20 kilo plates)

Barbell Shrugs 3x25
-> all w/ double reverse grip
135, 135, 135 (pretty light)

Ab Wheel 3x10
-> all BW+resistance

**** WEIGH-IN: 137.5 LBS (lost a few pounds since the 141 (BW PR tie) weigh-in last quarter) ****

Deadlift Thursday 04-14-11

GMOP
135 x 5
165 x 5
175 x 5
195 x 5
245 x 3

Stifflegs
135 x 5
135 x 8
135 x 8

Abs

Bodyweight: 168.2 lbs

Deadlift Assistance

4/14/11

Super High GMOPS

275, 315, 345, 365, 385, 405 x 5

Stiff-Legged Deadlifts

worked up to 275 x 5

Floor Wipers

Squat and Bench Videos

Here are videos of my two PRs from this week.

Squat (295 lbs)


Bench (195 lbs)

Deadlift assistance

GMOPs
Pin ~ inbetween chest and abs
315x5
335x5
365x5
385x5 PR +20lbs
405x5 PR +40lbs @8, these felt great this week

Box Squats @ around parallel
Super Wide Stance
225x10,10,10
-These were pretty tough, my glutes were on fire.

Banded Abs w/ 2 Purples 1 Grey
3xfail

Prowler
20 yards w/ 180lbs x 2
20 yards w/ 270lbs x 3

Deadlifts 4/14

Good Mornings
125x5
135x5
135x5
140x5
140x5

Stiff-Legged Deadlifts
(Light to work on form b/c never done them before)
135x5
135x5
155x5
155x5

Metcon
5 Rounds:
10 Clean & Jerk (65lb)
5 Handstand Push Ups
Time: 7:38

4/14/2011 Deadlift

Good Mornings
5x5 at 185 lbs

Stiff-Legged Deadlifts
4x5 at 225 lbs

Abs

4/14 Deadlift

GMOP:
135x5
185x5
225x5
275x5
315x5x3

WIDE Box Squat:
135x5
185x5, 5
205x5, 5
225x5

Band Abs
PROWLAH

Ultimate Booty Pump today. Also, my low back and abs are pretty thrashed too. Forgot how good GMOPs were.

4-14-11 Lower Back

Good Mornings

275 x 5

295 x 5

315 x 5

315 x 5

315 x 7 PR

Stiff Legged Deadlifts

275 x 5

295 x 5

315 x 5

Abs

Bench Press 4/12/11

Bench Press
180 x 1
190 x 1
195 x fail

Speed Bench
5 x 3 at 185

Left early for fighting as usual

Bench 4.12.11

I wrecked my body during this workout. Last quarter was spent doing workouts with a shoulder/rotator cuff/whateveritis injury that got aggravated by not only bench workouts but also squat and deadlift. Skipped bench assist all quarter. I finally let the injury heal during finals week and spring break and came back this quarter feeling good. Yesterday, however, did not feel so good. Definitely felt the injury act up again after failing twice. I got too ambitious after squats so I just gotta make sure to be more cautious.

Bench
85 x 1
105 x 1 (fail; way too ambitious)
95 x 1 (super easy; 10lb PR)
100 x 1 (fail)

I really don't know why 95 and 100 lbs is such a huge difference for me. Next time I'll make sure to have someone watch my form.

Pause Bench
75x3x2
80x3x2

Incline Bench
65 x 5 (hard)
65 x 5 (adjusted my grip to be a little closer and it was super easy)
75 x 5

Shrugs
4 plates x 30 x 2

Cable abs

Death

4/12 Bench

Singles
105x1
115x1
120x1 (fail)
120x1 (PR)

Pause
95x3
95x3
95x3
105x2 (fail last)

Incline Bench
65x5
85x4 (failz0r last)
75x7

Narrow Grip Strict Pull Ups
4x5

4/11 Squats

Just cause I couldn't upload them Monday night.

Singles
175x1
180x1
185x1
(10 lbs shy of previous PR, not feelin it)

Pause
145x3
145x3
145x3
150x3

Cleans (Terrence suckered me in)
115x3 (power)
115x3 (full squat)
120x3 (power)
120x3 (full squat)
125x3 (full squat)

Bench Day 4/12/2011

Bench
225 x 1
235 x 1
245 x 1 10lb PR

Pause Bench; Strict Kyle counts
185 x 3
195 x 3
205 x 3

Incline Bench
185 x 5
195 x 4 (sd;lkfnadsfndslgkbga;gbjdsglkasdjbgadksbgarewqr)
185 x 7 2 rep PR

Close Grip Lat Pull Downs
3 sets of 8 w/ stack

Inverted rows
x15, x12, x10

Cable Abs/Hammer Curls Superset

Luke 4-12-11 Bench

Bench

205 x 1 @ 8

215 x 1 @ 9+

225 x 1 @ 10- PR

230 x fail almost had it. I maybe could have had this, but I wasn't focused after hitting 225

Band Resisted Bench with greens

95 x 3 x 3

115 x 3 x 3

125 x 3 x 3

135 x 3 x 3 PR

Incline Bench

145 x 5

155 x 5

135 x 10 with pause

Shrugs

315 x 20

405 x 15

455 x 12

405 x 21

superset with close grip chin ups

BW x 21, 15, 11, 10 plus one muscle up

Abs

4/12 Bench

Bench:

185 x 1

195 x 1

205 x F

Band-resisted Bench:

6 sets with 25 lbs, 3 with 30 lbs, and 2 with 35 lbs

Incline:

135 x 5

135 x 5

135 x 5

Shrugs:

315, 405, 405, 365, all til failure.

Pull-ups:

12, 9, 5, 5

Cable/GHR abs

Band-resisted bench really screwed up my elbows. I think it was because after the spotter let go on lift off it felt like more weight was instantly dumped onto me, going straight to my elbows for some reason. Luke seems to have had the same issue.

Bench Tuesday 04-12-11

Bench
145 x 1
150 x 1
155 fail,fail

last my mojo :(

Pause Bench
115 x 3
125 x 3,3

Incline Bench
105 x 5
115 x 5,5

Shrugs
Pullups
Cable abs

BodyWeight: 167 lbs

Bench

4/13/11

Bench

225, 245 last warm-ups

255 tied previous PR from 10 months ago

265 (+10lb PR)

gas left in the tank, I left some room for more PRs in the future; I need to refresh my knowledge of the number system

at nationals 12 days ago, I hit 253 in a shirt (3 whites) and I hit 265 twice (1 white each)

obviously this gym PR wasn't strict form, but something is clearly wrong here as I get negative weight out of my super katana -- FAIL!

Speed Bench band lightened purples

185 x 3 x 3

205 x 3 x 6

Incline Bench

165 x 5

175 x 5

185 x 5 (PR)

Superset shrugs and kneeling cable abs

still no pullups cause it's the worst thing for my tricep tendon

I thought I hurt my tricep doing heavy weight in a shirt, but it wasn't the weight apparently as I felt nothing on these equivalent weight benches (raw & equipped), it must have been the shirt itself

Maxwell 4/12 Bench

Another day, another set of non-main-lift PR's.

Bench

225x1

235x1 rough

235x0 rougher

225x1 easy

Ah, bench, you so crazy...

Paws Bench

185x3

185x2 failed 3rd rep, I can blame the count all I want, but there's no reason for the weight to sit still.

175x3 easy

Incline

135x5

155x5

165x5

175x2 failed 3rd rep

165x5

Shrugs

315x5 3 sets, 315x10 for last set, guess I'm going up in weight next time, huh?

Wide-Grip Pull-Ups

10,10,10,9

Fun fun fun, wish I could've added to Vit's shot PR, but more importantly, wish I hit a 20lb PR to break 1000 total.

4.12.11--Squat and Bench

Due to missing yesterday's squat workout, I found it prudent to at least hit my squat singles before doing my bench workout for the day.

Squat:
warmups
255
275
295 (10 lb PR). Greg got this on vid, will post it when it's available. Felt good. Ready for 300 club!

Bench Press:
warmups
165
185
195 (5 lb PR). Greg also got this on video. As with most of my heavy bench reps, form was kinda shitty and I brought it up into the rack, but still a good lift IMO.
200xf. Just didn't have enough left in the tank following the 195 I guess.

Band Assisted Bench (purples doubled):
185x3x9

Incline Bench:
125x5x3
135x5. Was a lot easier than expected. Gotta force myself to start with the plates next time.

Machine Shrugs supersetted with Close grip pull ups/close grip lat pulls and with cable abs:
setsxreps

My total is now at 875, very close to the elusive 900 total. Furthermore, getting REALLY close to the 200 bench, 300 squat, 400 deadlift goals that I set for myself at the beginning of the year. The fact that I am doing this at roughly 165-170 pounds is kinda shocking to me, in a good way.

Bench Singles

Bench (brief pause)

215 x 1 @9-

235 x 1 @10- (5 lb PR) -very brief pause if any

240 x fail -had a solid pause on this one, got it up to about a 3 board and couldn't grind it out

On the 235 set the weight went up pretty quickly right after I got past about the 3 board region, which is right about where I've set up pin presses these past 2 weeks. Perhaps they've helped?

Speed bench (purples doubled around pin 6)

185 for 9 sets of 3

Incline bench

145 x 5

155 x 5

165 x 5

175 x 5

Machine shrugs

10 plates x 15

12 plates x 31 (added straps)

14 plates x 31

16 plates x 23

All PRs thanks to Ryan setting the number of reps.

Close grip pullups

BW x 20, 12, 10

ss'ed w/ 3 sets of Kneeling abs

Real reason for the bench PR...getting fatter: post-training BW - 193.4 lbs

Ryan "Bench" 4/12/11

Three cheers for shoulder injuries
Shoulder recovery, week 1 of 8

Cable Triceps straight bar-
warm up
stack x12x2
stack +15lb db x10
stack +25lb db x8x2
stack +30lb db x6

Dumbbell rows-
90lb x12x2
95lb x10
(moved two cable one handed rows)
100lb x8
110 x7
110 x5

Tricep Pulldowns w/ rope-
stack x10x2

Shrugs-
10 plates x40
14 plates x30
14 x20
16 x22
drop set

Abs

+15 lb Bench PR!!! (bench singles). Tuesday, 4/12/11.

Bench 3x1 (touch & go)
170 --> P.R.!!!
175 --> P.R.!!!!! (w/ good form too)
180 --> P.R.!!!!!!!! (this is a 15 lb PR!!! I completely lifted my butt up during the lift, but I'm very happy that I got the weight up)!

**** (NOTE: THIS WAS W/ BENCH GRIP OF RING FINGERS ON THE RINGS ON THE BAR) ****

Pause Bench 3 x 3 @ (3 sec.)
135, 135, 135

Incline Bench
135x2+f (-> failed about halfway up)
135x2
135x3 (-> this is close to, or ties, my old incline PR)
95x14+f

**** (NOTE: RIGHT ELBOW TUCKS WELL BUT MY LEFT ARM KEEPS FLARING) ****

Weighted Pullups 3x6
BW+35, BW+35, BW+25

One Arm Rows 4x6 ea
-> all w/ 60 db

Dip Machine 3x20
100, 100, 80

Bicep Curls (outer open grip) 3x20
40 bb, 40 bb, 30 bb

Rear Delts 3x10
-> all w/ 15s (while lying down on bench)

Upward Shoulder Raises (w/ palms up) 3x8
-> all w/ 15s

**** (BODY WEIGHT @ 137 LBS) ****

Bench

Ed Coan Bench W2D1
barx15
135x10
185x3
225x10,10

Close Grip bench-
185x10,10

Incline Bench
175x10,10

got all the sets this week, sweet.

Did some seated Rows, some trap work and lots of stretching

4/12 Bench

CG Bench:
135x3
165x3
185x3
205x3
225x1
235x1
245x1 PR
255xF

Pause Bench:
185x3
195x3
205x3

DB Bench
Shurgs
Face Pulls

4/12/2011 Bench

Bench
3x1 at 155 lbs

Pause Bench
3x3 at 115 lbs

Incline Bench
3x5 at 95 lbs

Shrugs
4x5 at 225 lbs

Pull-Ups
4x7

Luke 4-11-11 Squat workout that was not meant to be

Squat

355 x 1 @ 8+

385 x 1 @ 10- harder than 3 weeks ago

405 x fail I nose torked this one and went down really low. I came up a little but could not get it up

405 x fail I went down slowly on this one and had no rebound

Pause Squat with 3 second Misael count

275 x 3

295 x 3

315 x 3 @ 9 PR

Leg Press

worked up to 6 plates per side x 10 x 3 sets

Plyos

Maxwell 4/11 Squats

Well, enough skipping blog posts, time to get cereal.

For reference, last squat workout was 285x3 on regular squats, up to a rough 225x3 pause squat, and 165x8 zerchers.

Squat Singlez

295x1

315x1 easy

325x0 not so easy =(

I'm very upset with these results. There is no excuse for this sort of behavior.

Paws Squats

205x3

225x3 3 sets

I was mad about the 325.

Zercher Squats

165x8

185x8

205x8

I was still mad about the 325.

Maxwell 4/12/11

4/11 Squat Singles

Squat:

330 x 1

355 x 1

370 x 1 (15 lb PR)

Pause Squat:

275 x 3

285 x 3

295 x 3

Zercher Squats:

185 x 8

225 x 8

245 x 2

225 x 8

Transversus abs, plyos, PNF

Hopefully this trend in squats doesn't go away any time soon. 370 was tough though, I guess I left the sand bags at home this time...

"RAW" Squat Day 4/11/2011

Squats
345 x 3
375 x 3
355 x 3

Pause Squats
275 x 3
315 x 3
305 x 3

Zerchero Squats (as we call them in El Salvador)
185 x 6
225 x 8
275 x 8
275 x 8

Finished with box jumps, calves, abz and stretching.
Boy did I miss RAW lifting...The last time I did this was almost 2 weeks before the February meet. I can only imagine how Greg Feels.

Squat-
95x10
135x10
225x5
315x3
365x1
425x1@9 this was disturbingly hard, had me worried.
465x1@8 Better
495x1 @9 solid
515x1 @ 10- +15 LB PR

Pause Squat 3 sec Vit Count-
365x3
375x3 PR +10lbs
385x3 PR +20lbs

Zurcher Squats-
185x10
225x10,10
never did these before, but they stretched my hip well.

Transversus abs on half moom ball + Box Jumps
__________________

Ryan Squat 4/11/11

Squat-
255 x1
285 x1
305 x1
315 x1 (PR 20LBS)
335 x1 (PR 40 LBS)



Pause Squat-
245 x3
265 x3
275 x3
285 x3

Zurcher-
185 x8
225 x8
275 x8

Calves x3 heavy

plyos, abs

Squat Singles

Squat

315 x 1 @9-

345 x 1 @10+ (10lb PR)

This lift was pretty disgusting. I lost my arch right out of the hole and basically grinded it up the rest of the way. Also, I've developed this bad habit of resting my elbows on my knees when I do heavy squats. This is completely not legal and I actually got a red light for it at the last meet. However, I think I owe this lift to increased strength on good mornings.

Pause squat (3 count)

245 x 3

265 x 3

275 x 3

285 x 3 (10 lb PR)

Zercher squats

135 x 10

185 x 8

225 x 8

Finished with 3 sets of calves, 3 sets of box jumps, 3 sets of transversus, and hamstring stretching. My right hip has been feeling increasingly sore/tight over the past couple of cycles. I think this is less from any one particular exercise and more from wear and tear with increasing weights.

Squats 4.11.11

Missed the week of singles the last cycle so the PRs came out of nowhere :)

Squats

165x1

185x1 PR

205x1 PR

215x1 PR (+40 lb?, ugly grind out)

Pause Squats

135x3

145x3

155x3x2

Leg Press

180 x 8 x 2

230 x 8 x 2

Box Jumps, Abs

Squat 1

Squat:

495 x 1

525 x 1 (+6 PR)

545 x f

545 x 1 (+26 PR) @ 10+

On the first attempt at 545, i didn't sit back and just fell forward. The second attempt went much better. People around said it was below parallel, but it felt higher than 525. I need to make sure I sink these big squats.

Pause Squats:

405 x 3, 3, 3 @ 3 seconds

Zercher Squats:

225 x 8, 4

No pad for these, which made my arm hurt.

Finished with box jumps and bosu ball transversus. Overall not a bad day. Still feeling exhausted from deadlifts, so I cut the volume back a bit to add to the recovery. Next week is going to be "fun" doing 5x5 again...

Squat.. Monday, 4/11/11.

-> (didn't go too heavy today, chose to just get some good volume in).

Back Squats 5x3 (belted)
185, 185, 185, 185, 185

Pause Squats 5 x 3 @ (3 sec.) , (belted)
135, 135, 135, 135, 135

One Arm Bent-Over Barbell Shrugs 3x30 ea
-> all @ 135

Weighted Sit-Ups 3x5
12.5db, 17.5db, 17.5db
-> all w/ db behind neck

Weighted Twisting Sit-Ups
10db x 12, 10db x 8 +f

Squat Monday 04-11-11

Squat
225 x 1
245 x 1
255 x 1 bit struggled

Pause Squat
165 x 3
175 x 3
185 x 3,3

Leg Press
Abs
Plyometrics

BodyWeight: 168 lbs

Post Culture Night Squat

Putting on a culture show yesterday drained me more than finals week so I expect 0 PRs and probably a lot of suboptimal accessories over the next week.

Squat

315 x 1

335 x terrible idea x 2

Pause squat (3 sec)

245 x 3

225 x 3 x 3

Cleans

135 x 5 x 3

Plyos

4/11 Squat

Squat:
135x5
185x3
225x3
275x1
295x1
315x1

Box Squat:
135x3, 3
225x3, 3, 3

PROWLAH!
+90x2 trips (each one about ~10m?)
+180x4 trips
+230x2 trips

Bodyweight: 222lbs?

4/11/2011 Squat

Squat
1x1 at 265 lbs (100.0% max)
2x1 at 275 lbs (103.8% max)

Pause Squat (unbelted)
4x3 at 185 lbs

Zurcher Squat
3x5 135 lbs

10 lb PR. FUCK YEAH I'M A CHAMPION.

~285 lbs til I qualify for Collegiate Nationals.

Bench Assistance

No bicep aching today, which was nice. It's sad that only bench seems to do it :(

Seated Military Press:
185 x 3
205 x 3
225 x 2 @ 10
205 x 3 @ 10

Bent-over rows:
225 x 10
275 x 7, 6, 5

Lower back was much more tired on these than expected.

Close-grip pin press:
225 x 5
245 x 5
265 x 5

Finished with a superset of one-arm tricep extensions and incline curls. Then some leg raises.

Bench Assistance & Deadlifts. Friday, 4/18/11.

Shoulder Press 5x3
85, 85, 85, 95, 95

Close Grip Pin Press 4x5
-> with pins ~5 inches off chest
-> all @ 135

Deadlifts 2x2
315, 315
-> felt ok, form not so great - rounded back, but at least deadlift strength is coming back to what it previously was (when 4 rep PR was w/ 335)

Stiff-Leg Deadlifts 3x10
185, 185, 185

Barbell Shrugs 3x15-20
185, 185, 185
-> all w/ double overhand grip

One Arm Bent-Over Barbell Shrugs
185x11 ea, 135x30 ea
-> this is a new shrug that I thought of, the focus is to hit the back of the traps & upper back more in a shrug movement while keeping my arms fairly straight

Bicep Curls (open grip)
80bb x 3 + f -> P.R.!!!!! , 80 bb x 3 + f

Reverse Curls
50bb x 12, 50bb x 15, 35bb x 17

4.9.11 Bench Assistance

Haven't done a Bench Assist workout in months due to my shoulder injury. Reps/weight kind of all over the place.

Military press (sitting)

45 x 5

55 x 5

65 x 2

55 x 3 x 2

Bent-over Rows

60 x 10

70 x 10 x 2

70 x 20

(went for reps b/c my shoulder started hurting)

Close-grip pin press

65 x 5 x 2

75 x 5 x 2

Triceps, Biceps, Flies

Abs

lots of leg raises making sure to lift the lower back off chair = death

Bench Assistance

Push Press

155 x 3

165 x 3

175 x 3, 3

Dumbbell rows

120 x 25

120 x 15

I was lifting at a 24 hr. fitness in San Diego and these were the heaviest db's.

Close grip pin press (about 2.5 inches off the chest, a little lower than last week)

185 x 5

195 x 5 @10

185 x 5

185 x 4+1sad

Hammer curls

45s x 10

50s x 8, 9

Fail lift 04-07-11

Deadlift
245 fail
245 x 1
265 fail

GMoP

Bench Assistance 4/8/2011

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

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

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

Supersetted bis & tris

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

Bridges

Luke 4-8-11 Bench Assistance

Push Press from hang cleans much to the dismay of others

115 x 3

135 x 3

145 x 3

150 x 3 PR

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

T-bar Rows*

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

*did same as Ryan White

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

185 x 5 @ 9-

195 x 5 @ 10-

185 x 5 @ 9+

185 x 5 @ 10-

Barbell Curls

80 x 10 x 3

Triceps

Bench Assistance

Bench-
barx20
135x10
185x10
185x10

Foam Roller Press-
275x5
295x5
315x5 PR + 20 lbs

DB side Raises
3x10

Bent Over Rows-
135x15
185x5
205x5
225x5
225x5
225x5

Lat Pulldowns
3x15

Weighted Situps

Ryan Bench Assist 4/8/11

Push Press-
135 x3
145 x3
155 x3
stopped because my shoulder was getting aggravated.

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

No Push of Pins 'cause shoulder

Calves
Bis, Tris

Chest support rows (weight only, not bar weight)
45 x10
90 x5
115 x5
125 x5x2

Deadlift Assistance 4/8/2011

GMOP
315 x 5
355 x 5
385 x 5 PR
425 x 5 PR

Low Box Squat
315 x 5
345 x 5 PR
315 x 5

Leg Press
12 Plates x 8
14 Plates x 8
16 Plates x 8
18 Plates x 8 PR???

Banded Hyperextensions
3 sets of 20 w/ blues & greens

Supersetted w/ Calves

Foam Roller Transversus

Deadlift 1

I was running off of 3 hours of sleep and awesome amounts of stress. I fell asleep in my office right before this training session so i was late getting there, haha.

Deadlift:
605 x 1 @9
655 x 1 @10
701 x 1 @10 (+29 PR)



The reason it was a bit quick at the top is that I was debating doing another rep, just for kicks. I broke the second one off the ground but immediately realized i was too tired and stopped. Overall not bad for the situation. Second time picking up 700+ ever and first time doing it raw.

Good Mornings off Pins:
225 x 10
275 x 8
315 x 5

Low Box Squats:
225 x 10, 10

Finished with hypers and foam roller abs. Then a nap.

Deadlift Singles

Deadlift

453 x 1 @10- (23 lb PR) -Greg has a video somewhere

GMOPs (pin 10)

275 x 5

315 x 5 -PR

335 x 5 -PR

Box squats

135 x 8, 8, 8

Finished with 3 sets of transversus and hamstring stretching.

The past few training cycles have been very productive for me and also a lot of other team members. Keep up the good work guys (and girl(s?)).

4.7.11 Deadlift

First post ever WHAT UPPPP

Deadlift

241x1

263x1

273x1 (fail)

new PR (+28 lbs) WOOT

Felt like I was rounding my back on the 263. I was told I rolled the bar away from me right before I tried the 273 which made me not only pull the weight up vertically but also towards me. Bad move.

Dave told me I need to get my butt lower when I deadlift.

GMOPs

115X5

135X5X2

Possibly sandbagged those.

Box Squats

95X8

135X8

145X7

Foam roller transverses

Deadlift

Squat-
135x10
225x10

Deadlift
135x10
225x10
315x3
405x1
475x1@7-
533x1@7+
585x1@9.5 + 14 LB PR

Good mornings off low pins
225x5
275x5
315x5
365x5
These were pretty easy/light

* I sufficiently suck at these, so I'm going to force myself to do them for the next few weeks, and stop pushing them to the side and being a bitch.

Low Box squat
225x10,10,10

Transverses abs/stretching

Ryan Deadlift 4/7/11

I'm pretty stoked about this. I set out to hit it by the next singles of deadlift, and that's exactly what I did.

Deadlifts-
425? x1
473 x1
503 x1 (48lb PR)

hello 500 club

GMoPs-
185 x5
225 x5
275 x5
315 x5
335 x5
355 x5

Low boxies-
135 x8x2

Absectional

4-5-11

Bench
165x3
175x2
165x3

Band Resisted Bench
95x3x3
105x3x3
115x3x3
105x3x3

Dumbbell Incline Press
45x8
45x8
45x8

Just a little late...

4.7.11--Deadlift

Deadlift:
Decided that today would be the day I hit 405, but as they say you plan and G-d laughs...
hit 353 pretty easily
403xf (got it just below the knees, video of this).
Nick suggested that I bring my hands in closer, flare my feet more, and I have it.
Dave suggested more low box squats.

GMOP:
135x8
185x5
205x5

Box Squats:
135x5
185x5
225x3

04/07/11 Deadlift

Deadlift
1x1 at 275 lbs (98.2% max)
1x1 at 285 lbs (101.8% max)

Good-Morning off Pins
3x5 at 185 lbs

Stiff-Legged Deadlift
1x5 at 185 lbs
1x5 at 205 lbs
1x3 at 225 lbs

Got a bit overzealous on the stiff legs, but FUCK YEAH DEADLIFT PR UP IN HERE UP IN HERE BITCHEZZZZZZZZZZZZZZZZZZZZZZZZZZZ.

295 lbs til Collegiate qualification (roughly).

Personal problems catch up to me in a big way

Deadlift

385 x 1

415 x faint

So this makes 2 faints and a nosebleed on deadlift day.

GMOP

295 x 5

315 x 5

335 x 5 (PR)

345 x 5 (PR)

Stiff-legged deadlift

263 x 5

283 x 5

303 x 5 (belted)(PR)(hilariously easy)

Damn, maybe I really should switch to conventional

Luke 4-7-11 Deadlift

Deadlifted with Darvin at noon. No chalk or nose tork for heavy singles. I think I may need both to hit a big PR.

Deadlift

385 x 1 @ 9+

400 x 1 @ 9- Darvin misloaded 405

425 x 1 @ 10- I tried twice because I didn't like my initial set up and it felt like it would go up too slowly. Once it came off the ground it felt pretty easy, but I had trouble getting it off the ground at first.

GMOPs at pin 10 I think

275 x 8

305 x 5

325 x 5 PR

345 x 5 PR

Stiff Legged Deadlift

243 x 5

283 x 5

303 x 5

323 x 5 PR

Bench Tuesday 04-05-11

Bench
135 x 3
145 x 2 + fail
135 x 3

Pause Bench
115 x 3
125 x 3,3,3

Incline Bench
105 x 5,5,5,5

Shrugs
Pullups

Bodyweight: 168 lbs

4.5.11--Bench Press

On Monday, I went to squat, but had to stop early because I was not feeling well. Kinda did the throw-up-in-mouth thing on the walk back. Not cool.

Squat:
245x3
255x3
265x2+f (just feeling weak from illness)

Anyway, this was what I did yesterday for bench

Bench Press:
165x3
170x3
175x3

Band Resisted Press (Greens tied together under the bench):
95x3x3
105x3x3
115x3x3
125x3x3

Barbell Incline Press:
115x8x2
115x5+f

Shrug Machine supersetted with close grip lat pulls

abs

4/4, 5, & 6

So, squatting and benching on Monday and Tuesday this week both felt crappy. Crappy enough to not want to post.

Today, I decided to do some cardio, since I won't be at GPP on Saturday. I decided upon the erg (rowing machine), as my friend Nick asked me about my 500m split time. My technique has deteriorated considerably, so I only pulled a 1:26. I promptly vomited afterwards. PR?

Bench 4/5/2011

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

Band Lightened Speed Bench w/ Purples
9 sets of 3

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

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

Superset Tricep machine & Rear delt machine

GHR abz

Good to be training with the broz again : )

Bench Rehab

I'm still trying to work around the chronic biceps injury (while waiting for an appointment with sports med). The next few weeks will be mostly volume-based, with a random exercise selection to see what doesn't hurt.

Cable Bench:
120 x 10
140 x 10
160 x 10
170 x 10, 6

These were harder than i expected at the top.

Skull crushers:
120 x 10, 10
140 x 10, 10

Incline Dumbbell:
60s x 20, 30, 20

We have nothing higher than 60 pound dumbbells now :'(

Close-grip Lat pull downs:
stack x 8, 8, 8

Shrugs:
5 plates x 15
6 x 15
7 x 15
8 x 23

Finished with GHR abs

Ryan Bench 4/5/11

Bench-
225 x3
215x3x2

Speed bench w/ bands assisted-
195x3x9

Incline-
135 x5
145 x5
155 x5
165 x5

Shrugs up to 8 plates x20

Abs, pizza

2011 USAPL Collegiate Nationals

4/2/11

Location: Scranton, PA (The Electric City)

Bodyweight: 73kg / 162.9lbs

Weight Class: 75kg / 165.3lbs

Age: 20

Squat

380

402

418 (+16 lb PR)

Bench

253

265 (1 white -- got it up)

265 (1 white -- got it up)

Deadlift

402

429

451 (1 white -- got it up, would have been +22 lb PR)

Total: 500 kg / 1100 lbs (+16 lb PR)

Wilks: 360.000

I don't know what happened on my bench. 265 went up easily several times in practice, I thought I would hit much more. It was much easier to touch higher on my chest than I remembered in practice (not good?). Maybe the sleeve torque was wrong (don't think so), maybe loosing ~7 lbs did it?

Deadlift was a hitch, but not my worst ever.

Bench Recovery

4/5/11

Bench

185 x 10 x 3

a year ago, my max reps at 185 was 12, I think I could obliterate that now

Speed Bench w/ band-resisted greens

95 x 3 x 3

105 x 3 x 3

125 x 3 x 6

Incline Dumbbell Press

60 x 6 x 3

Shrugs, Curls

Bench

Bench (brief pause)

195 x 3 @9-

205 x 3 @10

205 x 3 @9 -went up much smoother than the 2nd set I think because I kept the bar path in the right groove this time

Band-lightened bench (purples doubled over pin 6)

195 for 9 sets of 3 -not as quick as last week, but we moved faster and did 10lbs more

Incline bench

145 x 5

155 x 5

165 x 5

175 x 4+1fail

Machine shrugs

10 plates x 12

12 plates x 15

14 plates x 12

16 plates x 15

Neutral grip pullups

BW x 20, 17, 17

ss'd w/ GHR abs

3 sets of 10

Finished with some hamstring PNFing

Bench Triples. 4/5/11.

Bench 3x3
145, 145, 145

Band-Resisted Bench 9x3
-> all at 65 lbs with thin black bands resisting
-> explosive off chest, but slow to lock out

Incline Bench 3x5
105, 105, 105

Weighted Pullups 5x3
-> all at BW+45

Cable Rows (close grip) 4x14
-> all at 100 lbs

Luke 4-5-11 Pizza Bench

Bench

1 slice of pizza

185 x 3 @ 8+

205 x 3 @ 9+

205 x 3 @ 10 PR for 2 sets of 3

Band Resisted Bench

95 x 3 x 3 @ 7-

105 x 3 x 3 @ 7-

115 x 3 x 3 @ 7-

125 x 3 x 3 @ 7

Incline Dumbbell Press

60's x 8 x 2

65's x 8

Machine Shrugs

superset with close grip lat pulldown

Abs

04/05/2011 Bench

Bench
1x2 at 155 lbs
2x3 at 145 lbs

Speed Bench
9x3 at ~75 lbs

Pull Ups
2x7
2x6

Incline Bench
2x5 at 105 lbs
1x3 at 115 lbs

Shrugs
4x5 at 275 lbs

Bench

Ed Coan Bench W1D1

Flat Bench-
95x20
135x10
185x5
225x10,10

Close Grip Bench-
195x10,8*

Incline
185x10,8*

Pullups, Biceptors

* I didn't get the 10 reps on incline and CG, but i know its because 2 things
1) i havent benched raw in 6 weeks,
2) all my shirted work has been in the 1-3 rep range for the last 6 weeks.

Next week is the same poundages and i will smash them.
my arms feel like jelly tho

Breaking in the belt

Squat

275 x 3

285 x 3

295 x 2+what happened last week

Pause squat

245x 3

245 x 3

255 x 3 x 2

Plyos

at least 2

very magical pony unicorn squats

Squat-
95x15
135x10
225x10
315x5
405x2
365x20 huge PR



Single Legged Leg Press-
135x10 per leg
135x10 per leg
225x10 per leg
225x10 per leg

Banded Hypers
2 lights
x25,25

Lots of Abs and Box Jumps

4/5/11 Squats

Squat:

315 x 3

330 x 3 (5 lb PR)

345 x 3 (15 lb PR)

Pause Squats:

275 x 3

275 x 3

285 x 3

Zercher Squats:

185 x 8

215 x 8

235 x 8

Transversus Abs, Plyometrics, PNF

Squat. Monday, 4/4/11.

Back Squats 3x5
155, 155, 155
-> (about 90% effort)

Box Squats 3x3
135, 135, 135

Cherry Pickers (Core) 2x40
-> w/ 35kb

Kettle Bell Pull-Throughs 2x10
-> w/ 35kb

Squat 3

Slept like 4 hours last night. I need sleep desperately.

Squat:
485 x 3
495 x 3 @ 10 (+10 PR)
505 x 3 @ 10 (+20 PR)



Pause Squats:
405 x 3 @ 3sec, @ 10
425 x 3 @ 3sec, @ 10+

gassed hard.

Zercher Squats:
225 x 8
275 x 8, 8

Finished with two rounds of plyos and bosu ball transversus.

Squat Monday 04-04-11

Squat
185 x 3
205 x 3
225 x 2 + fail :(

Pause Squat
155 x 3,3
175 x 3,3

Zerchers
115 x 8
135 x 8,8

Abs
Plyometrics

Body Weight: 168 lbs

Ryan Squat 4/4/11

Squat-
275 x3
295 x3
305 x2 +f
I'm having more of a problem with me leaning forward and not keeping my chest up. I need to address this issue somehow.

Pause-
235 x3
245 x3
255 x3x2

Zurcher-
185 x8
225 x8x3

Plyos, Abs

Squat

Squats

295 x 3 @9+ These were high, not a good set.

305 x 3 @9+

315 x 3 @10- (10 lb PR) (video below)

As can be seen in the video, the bar is starting to roll slightly on my back. I was having this problem last summer and got rid of it, so I think I just need to consciously squeeze the bar tighter.

Pause squats (3 count)

245 x 3

255 x 3

265 x 3

275 x 3 (10 lb PR)

Zercher squats

135 x 8

185 x 8

225 x 8

Finished with 3 sets of calves, 3 sets of transversus, 2 sets of box jumps, and a little piriformis stretching.

Luke Squat 4/4/11

Squat

345 x 3 @ 9-

365 x 3 @ 10 ties PR. stopped after this set because I almost failed

Pause Squat

275 x 3

285 x 3

295 x 3

Zercher Squat

185 x 8

205 x 8 x 2

Transversus

4/04/2011 Squat

Squat
1x3 at 225 lbs (84.9% max)
2x3 at 235 lbs (88.7% max)

The 2nd set killed me due to bad form.

Pause Squat
1x3 at 185 lbs
1x3 at 165 lbs
2x3 at 145 lbs

New WR Deadlift

Ryan Bench Assist 4/2/11

Push Press-
135 x5x3
155 x5x2

T-bar rows-
135 x3x2
185 x3x2

Close Grip Normal Bench-
135 x5
155 x5
175 x5
185 x5

Bis, Tris, cable rows, abs

Bench Assistance. Friday, 4/1/11.

Shoulder Press 4x5
90, 85, 85, 85

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

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

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

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

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

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

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

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

Deadlifts. Thursday, 3/31/11.

Deadlifts 5x5
185, 205, 235, 255, 255

Stiff-Leg Deadlifts 5x5
185, 185, 205, 205, 225

Superman Core Extensions 3x10
-> all at 135 w/ resistance

Bench Assistance

Trained solo today :'(

Push press

135 x 5

145 x 5 @8

155 x 5 @9

155 x 5 @9

Dumbbell rows (w/ straps)

190 x 6

210 x 5 (PR)

210 x 6 (PR)

Close grip pin press (off pin 13)

185 x 5

195 x 5

205 x 3

195 x 5

At pin 13 these were right around my sticking point at ~3 or 4 board. They were very slow to move off the pins, and the third set was just bad.

Finished with 3 sets of barbell curls, 3 sets of ball rotations+nasty ab cramp, and hamstring and piriformis stretching.

5 rep Bench. Tuesday, 3/29/11.

Bench 3x5
135, 135, 135

Close-Grip Bench 3x5
115, 115, 115

Incline Bench 3x5
115, 105, 105

Weighted Pullups 3x5
-> all at 35

Pullovers 3x5
-> 2.5 plates each side

Front Shoulder Raises
2 sets of: 12 reps (w/ 15s hammer) -> 12 reps (w/ 20bb palms up)

Rear Delt Flys
2 sets of : 5 reps (w/ 15s) -> 5 reps (w/ 10s)

Lateral Delt Raises
10s x 10 reps, 10s x 8 reps + 2f

4/1 Fool Bench

Reverse Grip:
135x10
165x8
185x5
205x3
225x5
185x8

Low Pin Press:
135x5
185x5
205x5

Chins

Yay Reverse Grip!

4/01/2011 Bench Assist

Push Press
4x5 at 95 lbs

Rows
1x3 at 135 lbs
1x3 at 155 lbs
3x3 at 185 lbs

Pin Press
4x5 at 135 lbs

Biceps Triceps

Cable Rows
3x5

3/31/2011 Deadlift

Good Mornings
5x5 at 185 lbs

Stiff-Legged Deadlifts
4x8 at 185 lbs

Deadlift Assistance 3/31

GMOPs

225 x 5
275 x 5
315 x 5
335 x 5 (Dave insisted I show up Vit)

Had to leave early to go fight korean girls