Speed Bench
135 x 3
135 x 3
145 x 3
155 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
Monday, April 13, 2009
Front Squatta
Lower back is feeling 100% strong at weight less that 135. I switched to front squat today to stay more upright while still getting in some actual squatting. I can tell the very bottom part isn't fully healed, but it feels good to squat. If I push out as hard as I can when squatting, the pain is minimal. I think this whole injury is probably due to core weakness, which I am actively working on correcting.
Front Squats:
135 x 10
185 x 10
225 x 8
285 x 8
Ab/Ad ducctors:
stack x failure, 3 sets
180 x failure on adductor.
Took nathans advices and did some stretching on these as well.
Front Squats:
The other guys were front squatting, so I jumped back in. MOAR LEGS
185 x 8
205 x 8
225 x 8
Standing cable abs:
These hurt a two weeks ago but felt find today so long as I pushed out. I did a full pause at the top and bottom to increase the contraction. Held the last rep until failure.
90 x failure, 2 sets
100 x failure, 3 sets
Front Squats:
135 x 10
185 x 10
225 x 8
285 x 8
Ab/Ad ducctors:
stack x failure, 3 sets
180 x failure on adductor.
Took nathans advices and did some stretching on these as well.
Front Squats:
The other guys were front squatting, so I jumped back in. MOAR LEGS
185 x 8
205 x 8
225 x 8
Standing cable abs:
These hurt a two weeks ago but felt find today so long as I pushed out. I did a full pause at the top and bottom to increase the contraction. Held the last rep until failure.
90 x failure, 2 sets
100 x failure, 3 sets
Week B #1
Gear:
None / no belt
Shoulder-Stance Back Squat:
375 x 1
345 x 5/4/4
315 x 8 (last one was a squat-morning, bleh)
Medium-grip Bench Press:
345 x 1
325 x 2/2/1
305 x 4
Stiff-Leg DLs w/ Quarter Plates:
365 x 5/4/5
My grip gave out on the 2nd set. Guess I have to start doing these alternate grip.
None / no belt
Shoulder-Stance Back Squat:
375 x 1
345 x 5/4/4
315 x 8 (last one was a squat-morning, bleh)
Medium-grip Bench Press:
345 x 1
325 x 2/2/1
305 x 4
Stiff-Leg DLs w/ Quarter Plates:
365 x 5/4/5
My grip gave out on the 2nd set. Guess I have to start doing these alternate grip.
ME Rehab
Banded Back Extension: BWx20
purplex20
greenx20, 20, 20
bluex10, 10
at this point my lower back felt so pumped that it became uncomfortable
Leg lifts: 20, 20
Leg Press: 180x10
270x10
360x10
GHR Situps: 15, 15, 15
purplex20
greenx20, 20, 20
bluex10, 10
at this point my lower back felt so pumped that it became uncomfortable
Leg lifts: 20, 20
Leg Press: 180x10
270x10
360x10
GHR Situps: 15, 15, 15
LAST FOUR WORKOUTS
Been a while. Here it is. Also, happy birthday to me.
▼ 1. 4/13/09 - Mon - CARDIO/FLEXIBILITY
Weight: 205. (Dehydrated?) Time: 0:40.
• Barbell curl 45x5, 65x3, 85x1, 105x1, 125x1, 145x0
Jake told me he set a new PR on this at 115, so I tried what I could do. Probably could have gotten 135 if I had attempted it.
• Cardio - bike ?? bpm x 20 mins
• Flexibility - soleus, hip flexors, seated groin
▼ 2. 4/11/09 - Sat - SHEIKO #9
Weight: 211. Time: 2:30-ish.
• Squat 230x5 (50), 275x4 (60), 320x3x2 (70), 345x3x6 (75)
• Bench 150x6 (50), 180x5 (60), 210x4 (70), 225x3x3 (75), 240x2x2 (80),
255x1x2 (85), 250x2x2 (80), 225x4 (75), 210x5 (70), 180x6 (60), 150x7
(50)
• Dumbell bench 50x10
• Dips BWx8
• Squat 255x3 (55), 300x3 (65), 345x2x4 (75)
• Good mornings 185x5x5
▼ 3. 4/9/09 - Thu - SHEIKO #8
Weight: 210-ish. Time: 2:30-ish.
• Deadlift to knees 275x4 (50), 330x4 (60), 385x4x4 (70)
• Bench 165x5 (55), 195x5 (65), 210x5x4 (70)
• Dumbell bench 50x10x5
• Deadlift 275x4 (50), 330x4 (60), 385x3 (70), add suit, 420x3 (70), 450x3x5 (75)
• Lunges 135x5x5
▼ 4. 4/8/09 - Wed - CARDIO/FLEXIBILITY
• Cardio - bike ?? x 25 mins
• Flexibiility - usual
Highland Games Update
Talked with Dave Garman, the coordinator for the athletic events, and he gave me the registration for for the games.
Since we will all be in the Novice Category, we will be competing on Sunday, 5/24. You need a kilt and the hose in order to compete. It is a $25 entry fee, and it must be postmarked by 5/15 if you want to compete.
If you are interested, give me your email so I can send you the entry form.
Since we will all be in the Novice Category, we will be competing on Sunday, 5/24. You need a kilt and the hose in order to compete. It is a $25 entry fee, and it must be postmarked by 5/15 if you want to compete.
If you are interested, give me your email so I can send you the entry form.
Saturday, April 11, 2009
Bench Accessory
Wanted to go in today and work my overhead pressing. It is weak, and my DE days have kind of stagnated at 135 for all of my sets, so I figure switching it up for 3 weeks may do me some good.
Strict Military Press: 95x5x5
Standing Pin Press: 135x5x3
Pull-ups: 8, 8, 8, 5
HS High Row: 2p+25x10x3
Pushdowns: Stack x 15, 15
GHR Situps: 15, 15, 15
My lower back didn't feel too bad on all of these. I probably just wont do too much squatting/deadlifting this week and just work lowback/hamstrings/abs with special exercises on Monday & Friday.
Since I had no lower back issues, I will go with my plan of replacing the 8x3 Bench with 8x3 Standing Press, and then the usual workout applying from then on.
Strict Military Press: 95x5x5
Standing Pin Press: 135x5x3
Pull-ups: 8, 8, 8, 5
HS High Row: 2p+25x10x3
Pushdowns: Stack x 15, 15
GHR Situps: 15, 15, 15
My lower back didn't feel too bad on all of these. I probably just wont do too much squatting/deadlifting this week and just work lowback/hamstrings/abs with special exercises on Monday & Friday.
Since I had no lower back issues, I will go with my plan of replacing the 8x3 Bench with 8x3 Standing Press, and then the usual workout applying from then on.
DE Squat + Pain
Box Squat: 185x2x4
195x2x4
225x2
245x1
265x1 PR
Good Mornings: 135x8
185x3 PAIN!
While doing the GM's I went a tad bit too low (was doing them beltless) and I felt a sharp twinge in my lower back (left side near the glute insertion). I stopped immediately, did some back raises and limped back to the dorm. Did hot/cold shower and took 4 advil. Feeling better today but still stiff. No sharp pains, but more of a dull ache constantly in my left lower back. Bleh.
195x2x4
225x2
245x1
265x1 PR
Good Mornings: 135x8
185x3 PAIN!
While doing the GM's I went a tad bit too low (was doing them beltless) and I felt a sharp twinge in my lower back (left side near the glute insertion). I stopped immediately, did some back raises and limped back to the dorm. Did hot/cold shower and took 4 advil. Feeling better today but still stiff. No sharp pains, but more of a dull ache constantly in my left lower back. Bleh.
Friday, April 10, 2009
RAWWW DEADS
Today was the sixth and final week of the Ed Coan program. I will test my RAW max in 2 weeks.
Deadlift:
501 X 3 (PR)
Here is the side angle. Should be another angle up soon.
Upper Back
Deadlift:
501 X 3 (PR)
Here is the side angle. Should be another angle up soon.
Upper Back
Week A #3
Gear:
Belt
Shoulder-Stance Back Squat:
365 x 1
425 x 1
405 x 2
395 x 2/2
365 x 3 (bleh)
Dumbbell Bench Press:
135s x 5/3
130s x 5/5/5
Conventional Rack Pulls @ Mid-shin:
465 x 3
485 x 3
505 x 2
Belt
Shoulder-Stance Back Squat:
365 x 1
425 x 1
405 x 2
395 x 2/2
365 x 3 (bleh)
Dumbbell Bench Press:
135s x 5/3
130s x 5/5/5
Conventional Rack Pulls @ Mid-shin:
465 x 3
485 x 3
505 x 2
Comp # 7
Power snatch 80/2 x 2 90/1 x 2 At 90 they were basically just snatches
C&J 102/1 x 2 116/1 x 2 123/1 x 2 Yes! These felt good
Jerk 100 - 3,2+miss More jerks for more technique
Clean pull 125/2 x 4
Jerk support 130/2 140/2 145/1 x 2 These were good, I feel it more in my back now.
Couldn't squat, so I came back at night and did:
Back squat 170 - 4,4,4,3+miss Sign me up for the squat-only meet.
C&J 102/1 x 2 116/1 x 2 123/1 x 2 Yes! These felt good
Jerk 100 - 3,2+miss More jerks for more technique
Clean pull 125/2 x 4
Jerk support 130/2 140/2 145/1 x 2 These were good, I feel it more in my back now.
Couldn't squat, so I came back at night and did:
Back squat 170 - 4,4,4,3+miss Sign me up for the squat-only meet.
CLUB SPORTS UPDATE
This Tuesday (4/14), Greg, Trey, and myself need to meet with Adam Pruett at 10:30 AM to discuss our Club Sport Application. His office is 2131 John Wooden Center.
Thursday, April 9, 2009
Deads
Deadlift
warmups
(belt on)
309 x 8 (10 second rest between 7th and 8th rep) PR
Slight hitch on the 7th rep. This set was pretty hard.
183 x 5
Tried to use perfect technique on this set, but probably should have upped the weight a little.
Good mornings
155 x 5
165 x 5
175 x 5
Glute hams
BW x 12, 12, 12
Standing ab pulldowns
90 x 10
100 x 10, 10
warmups
(belt on)
309 x 8 (10 second rest between 7th and 8th rep) PR
Slight hitch on the 7th rep. This set was pretty hard.
183 x 5
Tried to use perfect technique on this set, but probably should have upped the weight a little.
Good mornings
155 x 5
165 x 5
175 x 5
Glute hams
BW x 12, 12, 12
Standing ab pulldowns
90 x 10
100 x 10, 10
Comp #8
Snatch 100/1 105 - missed 3x
Felt really slow today...Hopefully I'll be recovered for my test day in 2 weeks...
Sn. Pull 112/2 x 4
P. Cl. + Pu J 95/1+2 x 4
Almost passed out on every rep. Not a good day when I'm light headed all the time.
Back squat 120/3 160/4 x 3
Easiest 160 has ever felt. I should've stuck with powerlifting.
Felt really slow today...Hopefully I'll be recovered for my test day in 2 weeks...
Sn. Pull 112/2 x 4
P. Cl. + Pu J 95/1+2 x 4
Almost passed out on every rep. Not a good day when I'm light headed all the time.
Back squat 120/3 160/4 x 3
Easiest 160 has ever felt. I should've stuck with powerlifting.
Wednesday, April 8, 2009
be.n.ch.
RAW 3-Board Press:
295 X 3
315 X 2 (failed on the 3rd rep)
315 X 3
285 X 7
Flat Dumbbell Bench:
85s X 8
95s X 8
105s X 6
115s X 4
Weighted Pushups
Heavy Skullcrushers
Cable Extensions
Lateral Raises
Biceps
This 5'4" 165lb. 27-year old Korean guy came in to bench with us. He looks like a small truck and has a very thick build...pretty much looks like a bencher. It turns out he's a pretty damn good one. Here are his numbers on the bench:
225 X 10, 245 X 10, 275 X 8, 315 X 2, 335 X 0 (almost).
I got a lot of catching up to do...
295 X 3
315 X 2 (failed on the 3rd rep)
315 X 3
285 X 7
Flat Dumbbell Bench:
85s X 8
95s X 8
105s X 6
115s X 4
Weighted Pushups
Heavy Skullcrushers
Cable Extensions
Lateral Raises
Biceps
This 5'4" 165lb. 27-year old Korean guy came in to bench with us. He looks like a small truck and has a very thick build...pretty much looks like a bencher. It turns out he's a pretty damn good one. Here are his numbers on the bench:
225 X 10, 245 X 10, 275 X 8, 315 X 2, 335 X 0 (almost).
I got a lot of catching up to do...
Bench
Close grip bench (paused)
135 x 5
145 x 5
160 x 3
125 x 8
135 x 7
Bench (2 second pause count)
135 x 5, 5, 5, 4
Dumbbell shoulder press
40s x 8
45s x 7, 5, 7
One arm dumbbell triceps (per arm)
25 x 5
22.5 x 8, 7, 6
Abs
Bridges with the blue balls.
135 x 5
145 x 5
160 x 3
125 x 8
135 x 7
Bench (2 second pause count)
135 x 5, 5, 5, 4
Dumbbell shoulder press
40s x 8
45s x 7, 5, 7
One arm dumbbell triceps (per arm)
25 x 5
22.5 x 8, 7, 6
Abs
Bridges with the blue balls.
Comp. #9 (Yesterday)
P. Sn. 80/3 x 3
C&J 95/2+1 110/1 x 4 (missed last jerk)
Jerk 110/2 90/3 x 3 (was supposed to go to 90% but was super tired...)
Came back at night and finished:
Cl. Pull. Bel. Kn. 95/4 110/3 125/2 x 2
Jerk Support 130/1 142/1 x 3
Back squat 120/3 x 4
All week I have been sleeping like a log and having trouble getting up. Don't really know why I'm so messed up. probably a little overtrained. Not a big deal though, after this week it gets easier.
C&J 95/2+1 110/1 x 4 (missed last jerk)
Jerk 110/2 90/3 x 3 (was supposed to go to 90% but was super tired...)
Came back at night and finished:
Cl. Pull. Bel. Kn. 95/4 110/3 125/2 x 2
Jerk Support 130/1 142/1 x 3
Back squat 120/3 x 4
All week I have been sleeping like a log and having trouble getting up. Don't really know why I'm so messed up. probably a little overtrained. Not a big deal though, after this week it gets easier.
Bench
Close-grip Bench:
all w/ 1 second pause
235 x 5
255 x 4 + 1 fail
275 x fail (blehh), 265 x 1 (blehh x 2)
205 x 8
225 x 7 + 1 fail
275 felt so heavy even at the top, but I'm not sure why. I would have expected to get at least one.
Bench:
w/ 2 second pause, called out by someone else
225 x 3 (bleh x 3)
225 x 5, 3 sets
Not sure what happened on the first one. We were moving pretty quickly, so maybe not enough rest? still pretty inexcusable.
Dumbbell Shoulder Press:
80 x 4
70 x 8, 2 sets
75 x 7 + 1 fail
Skullcrushers:
120 x 10
140 x 8
140 x 8
120 x 10
These felt unusually heavy today.
Finished with angry bridges.
all w/ 1 second pause
235 x 5
255 x 4 + 1 fail
275 x fail (blehh), 265 x 1 (blehh x 2)
205 x 8
225 x 7 + 1 fail
275 felt so heavy even at the top, but I'm not sure why. I would have expected to get at least one.
Bench:
w/ 2 second pause, called out by someone else
225 x 3 (bleh x 3)
225 x 5, 3 sets
Not sure what happened on the first one. We were moving pretty quickly, so maybe not enough rest? still pretty inexcusable.
Dumbbell Shoulder Press:
80 x 4
70 x 8, 2 sets
75 x 7 + 1 fail
Skullcrushers:
120 x 10
140 x 8
140 x 8
120 x 10
These felt unusually heavy today.
Finished with angry bridges.
Bench
4/8/09
Close-Grip Bench
135 x 5
145 x 5
165 x 3
125 x 8
135 x 8
Bench
2 second pause each rep
175 x 4 + 1 fail
165 x 5
155 x 5
155 x 5
Seated Shoulder Press
45 x 8
45 x 8
50 x 6
50 x 6
Seated Tricep Press
25 x 6 x 4
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