Look at all these arnold presses I'm getting

Bench

145 x 3

150 x 3

155 x 3

160 x 3

165 x 3

170 x 3 (PR)

Decent pause on most of these, except the last 2 on 170 were definitely touch and go.

Close grip bench

135 x 4

145 x 4 x 3

DB shoulder press

40 x 8

45 x 8

50 x 8

50 x 7

Cable flyes (going upwards)

I like how these work my "flipping shit over" muscles

4/7 Bench, etc.

Bench Press:
210x5

Shoulder Press:
140x5, 5, 5 PR?

Dips:
60x5, 5, 5

Bodyweight: 219 lbs

First day of implementing the new plan went well. My back slid around on the bench when I tried to use leg drive though, which resulted in some form breakdown.

As for the accessory work, I have not hit anything higher than 135x6 before (or so my logbook says) so it is techinically a PR. I probably could have ground out 8 reps or so on the first set though. I'm liking this simplified training method a lot.

UB

Short workout session because i had to leave right at 8

Weighted close-grip pull ups:
bw x 8
bw + 45 x 6
bw + 90 x 6
bw + 90 x 6
bw + 100 x 4 (harrrd)

Isometric mid row something or other:
3 plates x 8 @ 4
4 plates x 8 @ 7
4.5 plates x 7, 8, 8 @ 9

Worked up to 3 sets of shrugs with 5 plates x 33 and 40.

Finished with hammer curls 70s x 8, 85s x 6, 90s x 6

4.6.10--Upper Back

Sorry I missed group lifting. I went to the UCLA Baseball game to watch us take on Cal State Fullerton. I was 20 minutes late because the car we wanted to take was blocked in and we needed to wait for the owner to move it. I get to Jackie Robinson Stadium at the bottom of the first inning...5-0 Fullerton. Fail. We ended up losing 6-1.

After the game, I decided to get a burrito as Passover had ended and I wanted to eat something that I could not eat while observing Passover. I finally headed over to the gym at 11.

Pullups:
BWx2 PR Fuck yeah.

Lat Pulls (wide grip):
100x10
120x8
130x6x2
I had horrible BO so I couldn't keep doing lat pulls as it was making it uncomfortable for me and some of the people around me to breathe. LOL

Shrug Machine:
3 sets until failure with 2 plates on each side

Cable Row:
100x10
120x8x2

Bicep Curls:
50x8x2
50x5

Upper Back 4/6/2010

Cable Rows

8 @ 200lbs

9 @ 200lbs

7 @ 210lbs

6 @ 220 lbs

Lat pull down

I did four sets on the lat pull down where there's one bar and two cables. Hard to describe.

Shrugs

Did a super-set to 5 plates. I worked my way up and worked my way down.

biceps

ab roller

3 sets of 15

Upper Back

4/6/10

Neutral Grip Lat Pulldown

170, 180, 190 x 5

Seated Row

180, 190, 190, 200 x 5

One Arm Dumbbell Row (Vit and Brent's advice to strengthen D-lift lockout)

95 x 5 reps x 4 sets

Weird Seated Row Machine

Curls (with emphasis on reverse curls to strengthen wrists for benching)

Abs

Bench/Upper Back

Bench (paused)
165 x 3, 3
175 x 3, 3
185 x 3 -PR, last rep was a grinder
180 x 2+1w/spot -last rep stalled right around the 3 board sticking point for like 3 seconds
My left elbow has been irritating me lately and it got progressively worse throughout these sets but not to the point where it was too painful. I think it may be due to heavy dips on Saturday's. I may have to stop doing those. I feel like they may be helping with bench strength, but I'm pretty sure my recent progress on the bench is mostly from doing all of the volume benching during this cycle.

Close grip bench
155 x 4
165 x 4, 4
155 x 4

Barbell shrugs
405 x 12
425 x 10
445 x 8
455 x 8

Lat pulldowns
230 x 8
240 x 8
250 x 7
260 x 5

Barbell curls
80 x 8, 8, 8, 8

Doing upper back work after benching is pretty tiring, but I think it was better today since I ran into all the 9 o'clock guys (instead of being alone and sad).

4-6-10 Upper Back

One Armed Douche Bag Rows

90 x 7 each arm

95 x 6 x 2 each arm

105 x 4 right arm

95 x 4 left arm

Shrugs

3 plates x 12

4 plates x 5 ish

3 plates + 25's x 8

3 plates x 20

Lat Pull Down

180 x 8

200 x 8

220 x 6

close grip 200 x 8

Biceps Biceps Biceps Biceps

We have a 'shitty' tag?

Not going to post yesterday's shitty squat work due to the fact I was still recovering from Khmer culture night on Sunday. Probably shouldn't even have gone in yesterday since I was falling asleep between sets.

Bent-over row

185 x 7

195 x 6 x 3

Lat pull down (neutral grip)

160 x 8 x 2

170 x 8 x 2

Machine shrugs

3 plates x 20 x 4

curls for like 25 minutes

abs

4/6 Back, etc.

Chin-ups:
40x3, 3, 3

EzBar Row:
175x5, 5, 5

EzBar Curl:
85x5, 5, 5

I think that I may need to adjust my heavy days a bit. I'm fine with the way most of it is working out, but my main exercises are frustrating me a bit (squat, bench, chin). I'm trying to boost these as high as possible, and I just feel like I'm cruising too much just doing 3x3. I think I may adjust it to 1 set to failure just like I was doing last quarter, and still keep the volume pretty high on the assistance days (maybe a little lower volume on squats there too). I may or may not make better progress, but it will keep me a little more sane.

I really noticed this yesterday with my squats. Getting under the weight for the first set, I was focused and banged out my three reps. However, the next two sets just seemed like a pain in the ass to do, and I felt lacking in motivation. The weights I have planned for me should keep me in a reasonably heavy rep range (<7), so it should all be kosher there.

4/5/2010 Squat Day

Squats

345 x 2

345 x 2

355 x 2

355 x 2

355 x 2

355 x 2

It wasn't until the last set where I felt I could have done more. I found that my depth was better when I started going down faster.

Front Squats ( my elbow was killing me )

185 x 2

225 x 2

225 x 2

225 x 2

225 x 2

Superset w/ bungie chord and sled ( 3 sets each )

Abs ( transversus work )

4.5.10--Squat

Squat:
45x5
95x5
135x5
185x3
195x2
205x2x4

Bench Press to compensate for missing Saturday:
45x10
95x5
140x3
145x3
155x3

Bungie Sprints supersetted with Sledding:
3 sets including massive harness fail on Sled. My bad.

Transversus:
3 sets

Squat

4/6/10

Recovery Squats

205 x 2, 2

215 x 2, 2

225 x 2

235 x 2

Band-Lightened Squats

225 x 2

235 x 2

245 x 2

255 x 2

275 x 2

Sled Pulls

Made James sit on 6 plates and hold 2 more

Bungee Sprints

4-5-10 First to 300 squat

Squat

255 x 2

265 x 2

275 x 2

285 x 2 PR first set that felt hard

295 x 2 PR NEW MAX

305 x 2 PR NEW MAX this set was really hard, both reps were slow and I almost stopped on the second but it is a 20 pound PR and I hit it for 2 reps.

Bench

185 x 3 x 3 almost no pause, had to make up for missing saturday, more difficult than it should be

Bungee Sprints x 3 lol supersetted with

sled pulls x 3 with 6 plates plus Scott, Patrick and Kyle

and some jump stuff

then tranversus 3 sets held for 5 to 10 seconds

Squat

Squats
235 x 2
245 x 2, 2
255 x 2, 2
265 x 2 -still having trouble with knees coming forward when I get to the hole

Band lightened squats (greens)
405 x 2, 2, 2, 2 -these got progressively slower
405 x 1+1fail, 2 -this last set may have been my fastest

Bungee sprints/Sled dragging
3 sets of 20 seconds/3 sets of 6 plates+Dave

Squat Day

Squat:
425 x 2
445 x 2, 2, 2
455 x 2
465 x 2

Felt better as the sets went on. Hamstrings were incrediably sore to start, which threw me off. No quad pain though, which was great.

Band-lightened Squats:
495 x 2
545 x 2,
585 x 2, f+2, 2, 2

On the fourth set, I just couldn't move and got stuck at the bottom. After getting helped up, it wasn't too bad. My core felt quite dead today though.

Finished with 3 bungee sprints and 3 trips of the sled with 6 plats + Vit. Massive quad pump...

4/5 Heavy Squat

Squat:
275x3, 3, 3

Glute Thrust:
245x5, 5, 5

Seated Calf:
165x5, 5, 5

Sled Drags:
a few culminating with 6 plates + Darvin + 90lb DB (~530lbs)

Bench Assistance

Dips
BW+55 x 6
BW+70 x 5
BW+80 x 4.5, 4
BW x 24.5 -PR

Dumbbell rows
142 x 8
152 x 8
162 x 6

I had a 40 about half an hour before this workout (Olde English), so I'm happy with the PR.

Bench

4/3/10

Bench

225 x 3

215 x 3, 3

Floor Press

185 x 5, 5

195 x 4, 5

Dips

BW x 10-15 x 4 sets

Pullovers, Chest Supported Rows, Abs

Movin' on up

Bench

155 x 3

160 x 3

165 x 3 (PR)

Pause bench

135 x 3 x 2

140 x 3

145 x 3

This right here, this is the the thing. Self imposed 5 second pause from the second set onward, which is probably closer to a 3 second pause from someone else.

Dips

BW+10 x 12 x 4 (PR)

Chin ups/abs superset

BW x 8

BW x 7

BW x 5

Cable rows

190 x 8

200 x 8 x 2