Bench 10/18/11

Bench:
55 x 5 x 2
60 x 5
65 x 5 x 2 (these were barely @ 9...should have gone harder)

Pause Bench:
60 x 3 x 3 (too easy, also should have gone harder)
65 x 3

Pendlay Rows:
65 x 5
75 x 5 x 4

Pull-ups, dips
(laid off of these mid-way and did some cable triceps pushdowns because of bugging left shoulder)

Shrugs:
185 x 5 x 5

Abs, PNF stretching

luke 10-18-11 Bench

Shirted Bench

hit 225 off chest, struggled to lockout

235 off 2 board

205 off chest

I'm learning where to touch. It's hard to get the bar down and even harder to get it back up.

Bench

Bench-
265x5
275x5
285x5 @9+ PR +10

3 Sec Pause Bench
265x3
265x3 PR +10lb
275x3 PR +20 lb

Med Grip Pullups
x10,10
Wide Grip pullups
x8,8
CG Chins
x6,6

BW Drips
3x15

Shrugs
3x10

PR BW 245, I'm about 3-4lbs lighter than when school started, my bench felt so good today, I'm not sure why...

Squat 10/17

Squat:

275 x 5 @10 (less than perfect form, but a PR)

265 x 5, 2 @ 9

Band Lightened:

315 x 5

355 x 5

375 x 5

385 x 5

395 x 5

Low Box:

225 x 5, 3

235 x 5

Power Cleans:

115 x 3

135 x 3

155 x 3

185 x 3, 2

Squat 10/17/11

Squat (Suited, Straps up, no knee wraps)
1x5 at 295 lbs
2x5 at 315 lbs

Box Squats
1x2 at 255 lbs
5x2 at 265 lbs

Power Cleans
5x3 at 115 lbs

So many failed sets today T_T. Looks like I've got a long way to go in the suit before I'm ready to compete.

Squat Monday 10-17-11

Squat
225 x 5 @8
245 x 5 @9+
245 x 5 @10-

Band Lightened Squat
315 x 5
365 x 5,5

Cleans
95 x 3
135 x 3,3

Abs

Bodyweight: 166.5 lbs

Squat 3x5. Mon. 10/17.

Back Squat 3x5 (belted)
195 (@8), 205 (@9), 215 (@10)
-> (I still need to work on staying upright and keeping my elbows tucked in & directly under the bar)

Band-Lightened Squat 5x5 (belted)
-> w/ double-pinks each side
265, 295, 315, 335, 335

Low Box Squats 8x2 (belted)
135, 165, 165, 165, 165, 165, 165, 165
-> (had to rush through these with less than 40 seconds rest between almost every set so I couldn't go heavy)

Box Jumps 3x8
-> all BW, using tall box
(I substitued power cleans with box jumps to reduce overall strain on my achilles tendons - box jumps didn't seem to aggravate tendons too much but we'll see how they feel tomorrow when I walk around).

Superman Core Extensions 3x8
-> all @ 135 w/ resistance on every rep

Squat Day!

Squat
205x5
215x5
225x5
235x5
245x5


Band lightened 2 pink
275x5
315x5
335x5

Box Squats
195x3
195x3
205x3
215x3

not too sure how to rate them but they were all pretty easy imo.

Max 10/17 Squat

Squats

255x5

265x5

275x5

285x5 matched old PR

Right glute was acting up again, so I did a bunch of Bad Girls and foam rolling and stretching for the rest of the workout.

Squat 10/17/11

Squatted earlier today because of obligations tonight from 6-11 PM. Working out sans team is the worst thing ever...did the old Cycle 1 split because I didn't want to attempt band-assisted/box squats for the first time alone/without spotters.

Squat:
115 x 5 x 2
120 x 5
125 x 5
130 x 5 (definitely @ 10-)

Pause Squat:
115 x 5
115 x 3 (not enough rest)
115 x 5 x 3

Lunges:
75 x 5 x 3

Seated box jumps, transversus abs

Hips feeling super tight today :/ icky.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Edit: my thing got canceled so I came back and squatted with the team again.

Squats:
light squats at 95, 115

Band-lightened Squat:
165 x 5 (1 pink)
185 x 5 x 2 (1 pink)

Box Squats:
95 x 3 x 5

Bench Assistance

10/17/11

Incline Bench

165, 175, 185 x 5

Seated Shoulder Press

60 x 8, 7, 6

55 x 10

Chest-Supported Row

115 x 7 x 2

135 x 6

Bench

185 x 8 x 2 I was gassed.

Biceps, Abs

Deadlift Assistance

10/13/11

Good-Mornings

Worked up to 315 x 5

Stiff-Legged DL

245 x 8 x 2

265 x 8

Banded-Hypers, Abs

Bench Assistance. Fri, 10/14.

Incline Bench 3x5
115, 125, 130

Standing Press 4x3
85, 90, 90, 85
-> (first 3 sets all @ effort level 10)

Floor Press 3x5
125, 135x4+f, 125x4+f
--> (**** ON THE LAST 2 SETS, I FAILED BOTH FINAL REPS THE EXACT SAME WAY - AS A RESULT OF NOT STAYING TIGHT, REALIZING I HAD MESSED UP AND THEN TRYING TO RE-TUCK AND BRING IN MY RIGHT ELBOW WAY INSIDE BEFORE PRESSING THE WEIGHT BACK UP AS A LAST SECOND MEASURE IN THE FORM OF A HAIL MARY AND KEPT FAILING WITH MY ELBOWS NOT EVEN MAKING IT 3 INCHES OFF THE FLOOR AND OBVIOUSLY MY RIGHT ARM WAS THE WEAK LINK GIVING OUT ****)

Weighted Pullups 3x5
BW+30lbs, BW+35lbs, BW+35lbs

Bent Over Rows 3x8
95, 95, 95

Db Bicep Curls (standing) 3x9
25dbs, 25dbs, 25dbs


**** THEN, SOME GRIP STRENGTHENING WORK ON SATURDAY ... ****

Forearm Gripper Holds (5 sets x 20 sec. holds)

Wrist Extensors "Finger Spreads" (4 sets x 15 reps)

10.14.11--Deadlift

Forgot to post my Deadlift workout from Friday

Deadlift:
worked my way up to 315x5@9, but couldn't do more because of me stupidly forgetting my chalk (did 335 for one rep but it was slipping out of my sweaty hands)

SLDL:
225x5x2@9, had a painful pinch of my left testicle and decided to stop. Everythings okay now

Leg Curl Machine:
3 sets

Cable Glute Thrusts:
3 sets

Hypers:
about 100 total at BW

Summary

Squat
315 x 1 x 5

Bench
205 x 1 x 2
then a bunch of failures

Good morning
315 x 5
325 x 5 x 3

Incline bench
155 x 5 x 3

Standing press
115 x 3 x 2
120 x 3 x 2

Bench Assistance

Incline Bench:

225 x 3

235 x 3

245 x 3

255 x 3 @ 10-

Standing Press:

185 x 3

205 x 2 + 1f

185 x 4 + 1f

My form was off on these. I was failing 2" below the lockout.

Floor Press:

225 x 5

245 x 5

255 x 5 @ 9

Feeling better about this exercise

Chin Ups:

bw x 17, 15, 12

Bench:

225 x 10, 10

Cable Row:

250 x 10, 10, 8, 5

No rest, so I got exhausted by the last set.

Finished with some GPP.

Updates

Squat
Last week I took a week off of suit work and did some light raw box squats with 225 for sets of 5. Surprisingly I was very sore from this. Today I got back in the suit and went straps up. Finished with a single at 560 with knees wrapped. It was about 4 or 5 inches high. My back wasn't tight enough and the bar rolled on my back causing me to almost drop it. Luckily my spotters saved me. I'll probably be going back to raw work for a few weeks to work on some technique deficiencies (mainly keeping the chest up and not folding over, as well as pushing the knees out more). Here's a video (sorry it's sideways). I obviously look pretty uncomfortable under the weight since it's the most I've ever had on my back haha.



Bench
Just did some raw work last week and worked up to 225 x 2.

Deadlift
Tried going heavy last week. Did 455 for a single and failed 500 a couple inches above the knees (like usual). Can't really complain because looking back I didn't do enough heavy pulling leading up to this. I'll start doing good mornings again over the next few weeks.

Bench Assistance

OHP
115x3
135x2
145x1
155x0
150x0

Dips
45x8
90x2
45x8

Pullups
BWx5
BWx5
25x2
45x1

Bench Press
135x28
185x10
185x9

Shrugs
Biceps

Bench Assist. 10/14/11

Press:
45 x 5 x 2
50 x 3 x 2
60 x 1 x 2

Pull-ups, dips

Bench:
55 x 10 x 3

Shrugs:
185 x 5 x 4

Biceps, abs

Luke 11-14-11 Press

Incline Bench

145 x 5

155 x 5

165 x 5 @ 9

Standing Press

115 x 3 @ 9-

135 x fail

125 x 2 + fail

I'm back to sucking really hard at these

Semi-Bent Over Rows with straps

185 x 5

225 x 5

265 x 5

285 x 5

315 x 5

Bench

135 x 10 @ 8

155 x 10 @ 9

155 x 10 @ 9+

Close Grip Lat Pulldown

200 x 8 x 3

cable abs

overhead shrugs