RE Bench

Bench:
275 x 5, 5, 5 w/ 1 sec pause @ 9

Much easier than i expected. I think I was severely overtrained on bench at the end of the last cycle due to all the shirt work

3-board:
335 x 5
345 x 5
355 x 5

Seemed a bit better than last time.

Incline Dumbbell Bench:
75 x 8
85 x 8, 8, 8

Kept it light on this; just volume work.

Finished with 3 set of dips and roman chairs.

Freaking new people out with my exorcism moves

Bench

145 x 3

155 x 3

165 x I don't know what to count because spotter jumped in at like 3 despite me not showing signs of struggling

125 x 10 x 4

135 x 9

Pull ups

BW x 10 x 2

BW x 6

BW x 5+1 x 2

Cable tricep extensions

Abs

Upper Back

Felt like I had a bad fever and wasn't planning on going to the gym. I took some Tylenols and felt a little better so I tried lifting. Felt alright once I started lifting, but hopefully it isn't anything serious that flares up tomorrow.

Dumbbell rows

162 x 10, 8, 8

Barbell shrugs

315 x 10

405 x 10, 10

Cable rows

200 x 8

210 x 8

220 x 8

For those of you interested in soccer...

Here's why we suck!
http://everydayathletetraining.wordpress.com/2010/06/28/the-world-cup-or-why-we-suck-at-soccer/

Also, take note of the American "star's" girlfriend, Bianca Kajlich. WTF.

Squat

Band-lightened squats (purples)

335 x 2

345 x 2

355 x 2

Terence's advice on wrapping my thumbs around the bar and pulling it apart seem to be helping to prevent the bar rolling on my back. Hopefully I can do this with no problems with my heavy squats at the meet.

Power cleans

155 x 2

165 x 2

175 x 2

Lunges

135 x 10 per leg

145 x 10

Left side of my hip started feeling a dull pain after the first set, and it got worse after the second set. I'm still limping slightly when I walk right now. I'm pretty sure this is just a result of squatting twice a week for 7 weeks straight now. I looked back at my training log and apparently my last deload was right after the February meet, which means I've trained for 17 weeks straight. Next week off is much needed as I'm clearly starting to feel beat up. Hopefully I'll be good to go for one last heavy squat session on Thursday though.

Standing abs

2 sets

RE Squat

BACK IN ACTION. Lower back is 80%. Meets are awesome for reversing the healing process.

Squat:
405 x 5, 5, 5

Felt decent. Went 3-4" below parallel apparently. That felt nice to hear after my suited squat problems.

SS-Bar Box Squat:
had it in the reverse setting:
145 x 5
195 x 5 (ughhhh)

flipped to regular setting:
195 x 5, 5, 5, 5

Lower back would start wincing on 5th rep, so I didn't go much higher.

Lunges:
135 x 5, 5

Wanted to do a 3rd set but groin started cramping

Finished with some homemade prowler/sled combo action. Todd has this crazy contraption set up for it, which is super effective. There's a 160 pound keg on top for weight. I'll take a video of it at some point soon.

Sign 11: Cheap velcro lifting belt exploded under the bar

Squat

225 x 3

240 x 3

255 x 6

Belted this with a cheapass belt, popped open the first time so I had to rack and readjust

155 x 10 x 2

165 x 10 x 3

Leg press

3 and a quarter x 10 x 5

Seated calf raise

5 plates x 15 x 5

Abs

All that matters..

...is you believe in yourself.

Deadlifts. Thursday 6/24/10

Deadlifts 2x5
-> all no belt, no chalk.
275
275 (heavy)

Stiff-Legged Deadlifts Standing on 4 inch Box
185x8
185x10 + a good ten second hold at the end for grip's sake

--> ran out of time to do anything more unfortunately.

6-27-10 Bench

Bench
185 x 3 x 4
I had a spotter on the first set, but everything felt easy so I didn't have a spotter for the last 3 sets. I tried to accelerate the bar up each time pushing with max force rather than just hard enough.

Dumbbell Incline Press

60's x 8 x 3

Dips

Dumbbell Rows

80 x 8 per arm

100 x 6 per arm

110 x 4 per arm

Shoulder Raises

Biceps and Forearms

Wide Grip Pull Ups

BW x 13 x 3

Not recovering from the best night of my life

Military press

90 x 5

95 x 5

105 x 6

85 x 8 (135 x .5 ≠ 85 whoops)

65 x 10 x 4

Non-ghetto T-bar row

90 x 10

115 x 10 x 4

Incline curls

Light Bench

Bench

135 x 10

145 x 8, 8

Dips

BW x 3 x 15

Close grip chinups

BW x 3 x 12

Lateral raises

20s x 12

15s x 3 x 15

Post training BW: 182.5 lbs

Sad day in sports

For all of you who enjoy plyometric training, take a moment before your next depth jump to remember the man who brought it you, Dr. Yuri Verkhoshansky. He passed away on June 23rd.

Squat/Deadlift

Squat

295 x 2

305 x 1 -pretty slow

305 x 1 -Terence suggested not going thumbless and it helped slightly with the rolling of the bar on my back

Deadlift

395 x 1

400 x 1

Probably will open at 391.

GMOPs

185 x 8

195 x 8

205 x 8

Back raises

BW x 50, 50

Finished with Supa Dupa Abs suggested by Terence

6-24-10 Deadlift and Squat

My belt came so I tried it out for the first time. It was really stiff and a bitch to break in.

Squat

275 x 3

295 x 3 x 3

all reps felt easy, made the bar shake at the top like terence

Deadlift

315 x 5

320 x 5 last rep was twisted and shitty

320 x 5 better

deadlifting with octogon plates sucked because they would roll and bounce in random directions

GMOP

135 x 8

185 x 8 x 2

Abs

Loading for myself

Deadlift

285 x 5

305 x 5

325 x 5 (shame shame shame)

225 x 10 x 5

Used a bar with knurling so shallow it kind of looked like someone just made quick cross hatches with a butcher knife. Of course, this sucked dick and the main factor was grip.

Left after this in order to sign up for classes, which also went pretty shitty.

Incline Bench and Shoulders. Wednesday 6/23/10

Incline Bench 3x5
115 with pauses (on upper chest)
125x4 + fail (bringing bar to 1 inch above upper chest)
125x4 + fail (bringing bar to 1 inch above upper chest)
-> "fails" were with minimal help
-> TALKING WITH ANOTHER PERSON AT THE GYM, HE TOLD ME HOW BRINGING THE BAR DOWN TO MY UPPER CHEST PUTS A LOT OF UNNECESSARY TENSION ON MY SHOULDERS AND BY BRINGING THE BAR TO JUST 1 INCH ABOVE MY UPPER CHEST WHICH ACTUALLY IS A LOT EASIER ON BOTH OF MY SHOULDERS AND STILL SEEMS TO ALLOW MY CHEST TO STILL DO A LOT OF WORK (AND I CAN DO A LITTLE MORE WEIGHT!! HAHA!!).

Incline Dumbell Bench
45s x 5
50s x 5
45s x 7
-> bringing dumbells to about 1 inch above chest

Shoulder Press Machine
-> all sets slow and controlled with hammer grip hold
90x7
90x7
90x7

Lateral Shoulder Raises
12s x 7
12s x 7
-> with dumbells

Front Shoulder Raises
12s x 9
12s x 9
-> with dumbells

Shoulder Press
-> 1 set until failure with the bar (45lbs) until failure (16 reps)

Banded Tricep Work
4 sets of 12 reps

Pump pump pump

Bench

135 x 5

145 x 5

155 x 8

125 x 10 x 3

125 x 9 x 2

Hopefully this keeping one in the tank thing will help with recovery.

Dumbbell row

70 x 10 x 5

Tricep pushdowns

5 sets

6-23-10 Bench

Bench

155 x 10

160 x 8

165 x 6

160 x 8 with 2 second pause on chest.

all sets felt easy.

Standing Press

85 x 6

95 x 6

105 x 4 hard

Triceps Pushdowns

Triceps Dumbbell Extension

Dumbbell Flyes

Some Curls

Bench

Bench (full commands)

195 x 2

205 x 1 -a little slow

205 x 1 -felt easier because I pressed faster off the chest

Foam presses

195 x 3

205 x 3, 3

Incline dumbbell presses

55s x 12

60s x 10, 8, 8

Pushdowns

60 x 20

75 x 12, 12