7/16 Bench

Bench:
185x5
205x5
225x4 + 1 Greg (PR)

Overhead Pin Press:
135x5
165x5, 4

Delts, Pecs, and Triceps

Good solid 4 reps at 225 today. I tried to get a 5th rep, but I got stuck in the middle. This leg drive really helps a lot.

I tried to do some standing presses, but my upper back was fried from yesterday.

7-16-10 Heavy Bench

Bench

190 x 3 x 3 last reps of 2nd and 3rd set were hard

Seated Shoulder Press

95 x 5

115 x 6

125 x 5

Shoulder raises

Machine Shrugs

worked up to 390

Low Cable Rows

150 x 10

180 x 10

200 x 10

7/15/10--Bench

Pretty exhausted today after starting my internship at the Governor's office. It's some pretty cool stuff.

Bench Press:
warmups--when I got to 135, my wrist started giving me problems due to a not serious wrist injury that should be okay within 2 days. Decided to keep it light enough where it didn't hurt my wrist but do enough reps to get the muscle memory back.

Machine Flyes:
75x10x3

Chest Press Machine:
75x10x2

Weigh In:
161 lbs--fully clothed plus shoes, post dinner

Basketball

7-15-10 Heavy Squat no time to deadlift

Had no car so had to be dropped off at gym and rely on twins to get ride home so workout was cut to about 25-30 minutes

Squat

305 x 5 PR

315 x 5 PR

I'm pretty sure I hit depth on all but on of the reps. Originally I had planned to 305 x 3 x 3, but I figured I'd push it harder and do fewer sets because I had no time.

Stiff Legged Deadlift

185 x 8

215 x 8 x 2

haven't done these in a while, didn't feel too awesome

7/15 Upper Back

Straight-Arm Pulldowns:
3 sets

Close Grip Pulldowns:
3 sets

Barbell Shrugs:
6 sets

Rear Delts:
3 sets

and some Curls and Situps to finish everything off.

Bench

Bench (brief pause)

155 x 5

165 x 5

175 x 5

135 x 15 unpaused

Stability bench

25lbs/side x 8, 8, 8

Triceps felt drained after this in an odd way. Must be the stabilizers.

Front raises supersetted w/ Lateral raises

3 sets of 8/8

Did a little bit of plyos and then sprints afterwards.

Post seeing Vit's "post meet workout" workout

Pullups

BW x 26

didn't go down quite all the way. used pull up bar at my house. after jury duty

7/14 Squat/Deadlift

Front Squat:
165x3
175x3
185x3

Sumo Deadlift:
315x5
365x1, 1, 1

DB Swings:
100x8, 8

Just getting back into the leg workouts. I went with a narrower than usual stance on the sumo deadlifts, and it felt pretty good. And I really really suck at front squats, so I guess incorporating them is a good thing.

Post training bodyweight: 233lbs! PR (with shoes)

Post Meet Workout

Pullups

BW x 26 -PR

Jumped some rope, did some plyos, and shot around with Terence for a little bit.

BW afterwards was ~177.5lbs

Also, I came across this video of Scott Smith squatting 700 x 3 raw. His form seems to be perfect even with heavyass weight.

http://www.youtube.com/watch?v=C7dD6qsc7-Q

Banch Prass

Reverse Grip Bench:
185x8
205x5
225x3, 2 (no Gregging this time)

Bench Press:
195x6, 5, 4

Rotator Cuff work
Triceps
Biceps

After shadowing this doctor around and seeing all of the rotator cuff tears and injuries, I have been inspired to do more pre-hab work for the area.

Also, post training body weight (with shoes on) was 228lbs. I attribute this weight gain to the coconut meringue cake my sister made the other day. Looks like I'll be lifting in the 242's come November haha.

7-13-10 RE Bench

went with the twins again from last squat deadlift day

Bench

160 x 10

165 x 8

170 x 6

Foam Roller Press

205 x 3

215 x 3 x 2

225 x 3 x 2

Dumbbell Flyes

32.5's x 10 x 2

Skullcrushers on flat bench

80 x 10 wide grip

60 x 9, 10 close grip

7-12-10 Squat

Lifted in my friends garage and then went swimming in his pool. Lifted for about 15 minutes before others lost interest and wanted to go swimming.

Squat

255 x 8

255 x 10 PR

These were unbelted, no shirt, no shoes. The floor was squishy so it felt real good.

Also my dad and I put in a pretty sweet thick pull up bar at my house so I did some pull ups.

My left forearm is still a little aggravated which I think is due to cleans so I'm not gonna clean until it feels better.

7.12.10--Return from Israel

Didn't get to work out. Got Food poisoning. Now I weigh 160 lbs. My belt came today and its fucking sick. Back to the gym tomorrow.

Posting from Sweden

Congrats to Terence, Vit and Misael on the meet! Great to hear it went well!

Out of town on a conference, so here's the workouts I did before I left

Tuesday
(ran late from work, very tired)
Bench:
275 x 5, 5, 5, 4 + 1f (gassed)

Pin Press:
275 x 3
285 x 3
275 x 3
225 x 5, 5

Incline Bench:
80 x 8
85 x 8
90 x 8, 7


Thursday:

Squat:
405 x 1
435 x 1
455 x 1 @ 8

My right hip was still bothering me, so I switched to olympic stance with no hip flare. I also put on my suit as a briefs to add some tightness. 455 was easier than i expected, given the awkward stance.

Conventional Deadlift:
225 x 5
315 x 5
405 x 2 (owww)

Accidentally had the belt loose on the 405 and my right side started hurting. Very frustrating. I will probably start back with block pulls and work my way back to the floor on these.

Block Pulls:
405 x 5
455 x 5, 2
225 x 18, 22

Tried to get a pump on the last two sets to flush some blood in. These felt good though.

Finished with some sled dragging and hamstring curls.


Friday:

Bench:
295 x 1
305 x 1

3-board:
345 x 1
365 x 1
375 x 1
385 x 1 (PR?)

Felt pretty good on the 3-board. I think i could've done 395, but decided to stop early.

Push Press:
135 x 5
165 x 5
185 x 5, 5

Todd suggested push presses as an alternate for plain standing press due to the carry over from increased bar speed. I hadn't done them seriously before, but I think I will rotate them in to see how it works.

Tricep Extensions:
15s to 40s x 8

Worked up slowly. My right elbow tendon still feels really bad with these, but if I warm up slowly it's almost manageable.

My First Meet - Cal State Games

Well yesterday was an AWESOME experience and I’m super pumped to compete again in November. I actually got the bronze for the 181 weight class which was pretty cool. I over-anticipated the weight-in and woke up at 178. Better safe than sorry.

Squat:

1st attempt- 347lbs ( easy ) 3 white lights

2nd attempt- 385.7 lbs ( moderate ) 3 white lights

3rd attempt- 402.2 - No lift. Ran out of air a couple of inches out of the hole and felt my right leg give out.

Squat - 385.7

Bench:

1st attempt - 198.2 ( easy ) three white lights

2nd attempt - 209.2 ( not bad ) 2 white lights, 1 red light. Not sure but I think I sunk the bar a little after the press call.

3rd attempt - 220.2 ( semi-grinder ) three white lights. Happy with it, not my best but I wanted to make sure I got the 3 lifts for bench.

Bench Total - 220.2

Deadlift:

1st attempt- 418.7 ( easy ) three white lights

2nd attempt - 451.7 ( not too bad ) three white lights

3rd attempt - 473.7 PR!!! ( hard as a mofo ) extreme grinder but I got the three lights.

Deadlift - 473.7

Meet Total - 1079.6

Pretty happy w/ the result. I was kinda bummed I didn’t get the 402. I really thought I would get it. Longest day of my life but it was worth it. Thanks to Matt and Vit for driving my ass there and back. Thanks to Rainy for taking pictures and video clips. And thanks to Terrance for the hard slaps on the back. And of course, thanks to all of you who helped get me ADDICTED to this awesome sport. I’ll be taking this week off and playing as much soccer as I possibly can. Then I’ll be going back to lifting.

Upper Back

Pull-ups:
BWx8, 5
25x5
45x5, 3

Lat Pulldowns:
180x8
210x8
225x8

T-bar Row:
100x10
145x10
170x10
190x10
225x5

July 10th Meet Results

2010 CA State Games

BW: 79.8kgs (175.6lbs)

Squat

286.5lbs -3 whites: didn't keep my core tight so this felt a little hard

308.5lbs -3 whites: came forwards slightly on the way up. ugly lift.

319.5lbs -no lift: came up with it and got stuck in the middle, strength wasn't there today

Bench

192.75lbs -3 whites: not too bad

203.75lbs -3 whites: slowed down a little after blasting it off the chest, making it hard

209.25lbs -3whites: more explosive off the chest on this one, went up a little slow

Deadlift

391.25 -3 whites: easy

424.25 -3 whites (4lb PR): struggled a little above the knees but grinded it out

435.25 -no lift: got stuck right above the knees

Total: 942lbs (40lb PR)

Overall pretty happy with the results. I was jittery throughout squats because my warmups were rushed and my nerves got the best of me on my 3rd attempt. Bench went pretty well. I initially planned on doing 209 on my second attempt, but I felt better making a smaller jump to ensure I got at least 203 in. May have been good for 429 on deadlifts, but I'm happy with the PR considering how tired I was by the time deads came around.

Big thanks to Rainie for supporting us and taking like 78 videos at the meet. Also big thanks to Matt for driving down 900 miles from Thousand Oaks to help out/support us.

Post #3,000!!!!!!!!1!!! Squat

Post #3000! Wooo!

Kind of a lame post though. Just getting back into squatting after the 2 week layoff, so my poundages are down.

Squat:
225x5
235x5
245x5

Box Squat (with pad thing on the bar):
185x3, 3, 3

Calves and Abs

Hope everyone competing today did well!

7-10-10 who will be mr 3000? bench

Bench

205 x 1 x 3

had lift offs, not too hard

Standing Press

95 x 5

115 x 4 x 2 PR

Dips supersetted with Wide Grip Pull Ups and Roman Chairs

2 sets of biceps

Felt light headed after this

Post #2,998: Post-Tahoe Bench

Got back from a two week stint in Tahoe. I mainly golfed and drank milkshakes. They had a gym at the place I was staying, but it was only equipped with a bench. Thought I would have lost more bench strength, but...

Reverse Grip Bench:
185x8
205x5
215x3
225x3 PR (Gregging on last rep)

Regular Bench:
185x5, 5, 5

Triceps, Biceps, Forearm and Delt work

Just kind of said "what the hell" when it came to the Reverse Grip, so I hit a hard triple at 225. Wouldn't have passed at a meet, but it went up.

Regular bench numbers were a little lower b/c I basically blew my load on the Reverse Grips (need to increase my work capacity lol), and b/c I am trying to keep my wrists straighter. The first two sets sucked pretty hard just because of the awkward hand position/elbow flare. The third set, I took a thumbless grip on the bar, and it felt like DE work b/c I was able to tuck more and keep my wrists straight.