Bench Assistance

Can't lift tomorrow, so lifted today.

Dips

BW+45 x 8

BW+55 x 8

BW+70 x 5

BW+75 x 5

BW+80 x 4

BW x 28 -PR

Dumbbell rows

162 x 6

172 x 6, 6

Post training BW = 179.4 lbs

Bench Assistance

Dips:

BW (137.5lbs) x 8

25lbs x 8

35lbs x 8

45lbs x 6

50lbs x 5

60lbs x 3

high rep.: BW x 37 (PR) (disclaimer: shitty form)

Dumbbell Rows:

75 x 8

80 x 8

85 (straps) x 6

95 (straps) x 11

Let's pretend I did all this in one day

Bench

155 x 4 x 2

160 x 4 x 2

165 x 4 x 2

Dips

BW + 25 x 6

BW + 35 x 6

BW + 45 x 6 x 2

Incline bench

135 x 8 x 3

Squat

255 x 2

265 x 2

275 x 2 (PR)

Deadlift

341 x 5

346 x 5

GMOP

195 x 8

205 x 8

215 x 8

banded hamstrings and abs

Chest supported rows

135 x 6 x4

Wide grip pull-ups

BW x 8

BW x 6

BW x 4+1

BW x 6

Cable rows (underhand)

160 x 8

170 x 8

180 x 8

cuuuuuuuuuuuuuurrrrrrrrrllllllllllsssss

Squat/DLift Day 4/29/2010

Squat

2 x 355 ( hard )

2 x 355 ( hard )

2 x 355 ( 2nd one was a grinder )

I meant to start at 345, whoops !

Deadlift

5 x 360

5 x 370

GMOPS

8 x 295

8 x 295

8 x 305

Hamstrings w/ purple band

3 sets

Abs

Reverse crunches and one armed prone bridges

Squat Deadlift

4/29/10

Squat

255 x 2, 2

265 x 2

Deadlift

311 x 5, 5

Hamstring Curls purples

Cable Abs, Roman Chair, Obliques

4-29-10 Squats Deadlifts

Forgot to bring converse or high socks so conditions were less than optimal

Squat

305 x 2

305 x 2

315 x 2 PR 2nd rep was an inch high. Hit my max for set of 2 which is a good sign. All squatting today felt pretty easy, even though I felt tired due to soreness

My right forearm and bicep began to hurt while squatting, tingling returned in my hand, but then went away.

Deadlift

275 x 5 sweaty hands almost slipped by the end

285 x 5

I tried preloading the weight with my hips which helped my second set a lot

Banded hamstring Curls

Purple Band from leg press machine to leg curl machine x 4 sets

GMOPs

135 x 10

135 x 8

185 x 8

205 x 8

I finally made the jump up to heaver weight on GMOPs. I had been afraid to since I hurt myself doing them a while back. They felt fine, but were a lot harder. I actually felt my hamstrings working.

Ball Leg Raises

15 x 3 sets

Deadsquatmornings

Squat

255 x 2

265 x 2, 2

Deadlift

346 x 5

351 x 5

Gotta focus on hips through right after the bar passes my knees.

GMOPs

195 x 8

205 x 8

215 x 8

Banded hamstrings curls

purple x 3 sets

Standing abs

100 x 15

110 x 10

120 x 10, 10, 10

Squat + Deadlift + GMOPs

Squat:

225 x 2

225 x 2

Deadlift:

275 x 5

295 x 5

GMOPS:

195 x 8

205 x 8

205 x 8

Super Sore Squat #2/Deadlift, Thursday 4-29-10

--> I'm still super sore from Monday's squats and broad jumps. The squats did great work for my glutes, hamstrings, and quads. My tibia (front shin) muscles are insanely sore - FRIEDDDD!!!! So, as a result, I backed off a little today and went John McCain on the weights (conservative lol). Note to Obama: Change will come next week. Thank you.

Back Squat
175x2
185x2
185x2
-> all sets no belt

Deadlifts
255x5
265x5
-> felt good, with pauses - no bouncing off the ground
-> both sets no belt, no chalk

Good Mornings Off Pins
155x8 (rack height 11 - possibly a little too low)
-> no belt
-> my elbows aren't feeling 100% (I think because my biceps are really sore and aren't supporting the bar as well so I'm struggling to hold the bar on my back and putting more strain and tension on my elbows - thats my theory at least)

Banded Hamstring Curls
-> with purples
10 reps with 1 mississippi holds
9 reps with 5 mississippi holds

Standing Banded Abs (bending over from waist)
10 reps
10 reps
10 reps
-> all with greens
-> I had to lower bar on Smith machine so I could place my lower hamstrings against it in order to do the exercise because my body weight wasn't enough - otherwise I just lifted myself off the ground haha.

Dumbell Clean Jumps onto Box (just below knee height)
10 reps with 10lbs in each hand
10 reps with 15lbs in each hand
10 reps with 25lbs in each hand
10 reps with 25lbs in each hand

Step-Up Lunge Jumps off Box (just below knee height)
10 reps
10 reps
10 reps
-> all body weight

4/29 DE Squat

Banded Box Squat (Greens): +34 Hardcore, straps down
135x2x2
155x2x2
165x2x6

Speed Pulls:
275x1
315x1x3

Sumo Leg Press:
410x12
500x12, 12

Abs + Hamstrings

Squats were strong and fast. Speed pulls felt awesome off the floor. Briefs arrive next week so I dont have to shimmy into my suit every squat session.

Squat #2

Squat:
starting to get used to the suit again. Had straps down, suit under belt.
455 x 2
475 x 2
495 x 2

All of these felt light and easy. The second 495 rep, I sat back a bit weird and had to use my lower back Jürgensbomb Style™, which i had been trying to avoid. Also, the suit is ludicrously tighter than it was at the American Cup. Hooray weight gain.

Deadlift:
135 x 30, 30, 50 (in 2 parts)

Thanks Jake! These were also ludicrous in a bad way. I'm hoping they help loosen my back up though by working the strain out of whatever's messed up down there.

GMoP:
315 x 8
345 x 8

Lower back wasn't so happy after the bar got twisted due to a misguided rack assist. Stopped 1 set early.

Finished with banded hamstring curls and cable abs.

4/28/10 Bench

Bench
55x4
55x4
65x3 w/ help on last one
65x3 w/ help on last one (I got a little eager to get this, maybe next time)
55x4
55x4
55x4

Assisted Bar Dips
4 sets of 6

Incline Bench
45x8
45x8
45x8

Flyes

My arms are really weak and it's very frustrating having to do assisted pull ups and bar dips. Hopefully I'll see some improvement.

04/28/10 Bench

It was just one of those days. Majority of my body is quite sore due to increase in volume post-meet and re-introduction of upper back work. This caused my strength to be a little off and my overall focus to be low. But given that I am generally happy with the workout. The incline was a surprise. Given I failed 165x5 a few days prior, getting 165x8 so easily was good.

Normal Grip Tounch-n-Go Bench

225 lbs x 4 reps x 3 sets @ 8.5 RPE
225 lbs x 4 reps x 3 sets @ 9 RPE

Incline Bench - 1RM: 250 lbs

135 lbs x 8 reps x 1 sets @ 7 RPE
155 lbs x 8 reps x 1 sets @ 7.5 RPE
165 lbs x 8 reps x 1 sets @ 8 RPE

Weighted Dips - 1RM: 73 lbs

45 lbs x 10 reps x 2 sets @ 8 RPE
45 lbs x 10 reps x 1 sets @ 9 RPE
45 lbs x 9 reps x 1 sets @ 9 RPE

Finished with some seated machine flies.

Total Workout Time: 1h 40 m

BW: 185 (post dinner)...need to watch this with another meet coming up.

4/27/10 Upper Back

Chest Supported T Bar Row
25x6
30x6
35x6
45x6 (w/Matt's help on the last couple)


Wide Grip (Assisted) Pullups
6, 6, 6, 6

Shrug Machine
8, 8, 8, 8 (Can't remember if I did two plates or one? So much for having a notebook to write this stuff down)

Two sets of Superset Curls and Cable Abs
Definitely felt the abs the next day

Video Review

04/27/10 Upper Back

Traditionally I have either included a lot of upper back work in either both bench days or more recently on a fifth training day specific to upper back. However in my last training cycle I neglected much of this work. This training cycle I am working it in on a fifth training day. With the layoff I was a bit weak with the lifts and the next day was ultra-sore.

T-Bar Rows

170 lbs x 8 reps x 3 sets @ 9 RPE

BW Pull-ups

182 lbs x 10 reps x 2 sets @ 8.5 RPE - Neutral-Grip
182 lbs x 10 reps x 2 sets @ 9 RPE - Wide-Grip

Shrug Machine

5 Plates each side x 8 reps x 4 sets @ 9 RPE

Finished with some ez-bar curls and cable abs.

Total Workout Time: 50m

BW: 182.0

bench

bench press:

275x5

295x5x4

275x5

dips:

45x6

90x5x2

incline:

225x8

225x7

205x8

flys:

some weight and some reps

4.28.10--Bench

Bench Press:
warmups
135x5
145x4x5
Matt has noticed a problem in my form that I intend to work on getting better at. Mainly, I am tucking too late and flaring too early. I also got to make sure that my bar position is good from the get go.

Incline Press:
105x8x3

DB Tricep Extensions:
12x10x3xeach arm

Cable Flyes:
3 sets

RE Bench

Bench:
275 x 4
285 x 4, 4, 4, 4
275 x 4

Not feeling very explosive today. The elbow pain came back, but not as bad as before. A month ago, these seemed much easier, but I'm not sure if it's over-training or the elbows that have caused the effect.

Dips:
bw + 45 x 6
bw + 90 x 6
bw + 135 x 6, 6

bw ≅ 193ish

Incline Bench:
225 x 8, 8
205 x 8

These made me extremely sore last week. I suspect my arch is really taking out a lot of the range of motion on flat bench, but it has no effect on incline so I'm actually getting decent off-chest work.

Flyes:
60? x a lot, 4 sets

Focused on getting the shoulders to feel good. More prehab than anything.

SWITCH TO 9PM CREW. 4-28-10: weak Bench, Clover Honey Energy Diet

***** TODAY I BEGAN THE CLOVER HONEY ENERGY DIET WHICH IS BASICALLY CONSUMING A TABLESPOON OF HONEY BEFORE AND AFTER WORKOUTS. SWITCHING TO A LATER TIME THAN 7PM, I WAS VERY TIRED AND NEEDED THE BOOST AND LIKED THE RESULTS SO I WILL STICK TO THE PLAN.****

Bench (with pauses)
125x4
125x4
125x4
125x4
125x4
125x4

Incline Bench (touch and go)
105x8
105x7+fail
95x8

Bodyweight Dips
7
8
6
-> breaking parallel on every dip
-> ARMS VERY TIRED. BICEPS SUPER SORE FROM THE EXTRA WIDE-GRIP WEIGHTED PULLUPS YESTERDAY AND THE INNER CLOSE GRIP LAT PULLDOWNS ... AND YES THAT AFFECTED MY DIPS HOMIE ... weak

Machine Flys (vertical pec deck)
100lbs x 5 with pauses and wide grip
90lbs x 5 with pauses and wide grip
80lbs x 6 no pauses and 90 degree close grip
60lbs x 10 no pauses and 90 degree close grip
-> THANK YOU MATT FOR THE MACHINE FLY TIPS.
*NOTE: MY SORE BICEPS ALSO AFFECTED MY FLYS ... weak

---->> STRETCHED AFTERWARDS
(IM GOING TO START WRITING THIS DOWN WHEN I STRETCH - WHICH IS A MUST)!!

Bench

4/29/10

Bench

215 x 4

205 x 4, 4

195 x 4, 4, 4

Incline Bench

125 x 8

135 x 8

155 x 8

Dips

BW + 45 x 10, 6, 6, 6

Cable Seated Flyes

50 x 6

60 x 6

70 x 6

4-28-10 Chest and Shoulders

No bench this week to let my elbows rest

Triceps Pushdowns with rope

worked up to the stack x 6

Flyes

7 or so sets

Shoulder Raises

6 sets or more

Abs

Chest Day ( not bench press ) 4/28/2010

Seated Flyes

8 x 80

8 x 80

7 x 90

7 x 90

5 x 100 ( too heavy )

6 x 90

Pull Overs w/ Dumbbell

8 x 75

8 x 75

7 x 80

7 x 80

6 x 85

6 x 85

Tricep Extension w/ rope

15 x 100

15 x 100

15 x 100

When I do these for high reps, it usually feels good on my elbows. This time it irritated my elbow a little but it went away by the time I left the gym.

Shoulder Raise

8 x 37.5 lb ( on each arm )

7 x 40 lb

6 x 45 lb ( last ones looked shitty )

Pec Deck

8 x 170

8 x 170

8 x 170

This was a rather rushed workout( almost an hr). I really wanted to get in and out of there to get back to studying. I don't know if I went overboard with the pec deck but I felt like doing 3 solid chest exercises.

Bench

Bench
155x4
165x4
165x4
165x4
165x3 grinding the 4th and once my but started coming up I decided it was better to rack it
155x4
-my max was 185 so I was pretty happy putting up 165x4,4,4

Weighted Bar Dips
45x6,6,6,6

Incline Bench
115x7
105x8
105x7 + Dave's nightmare grinder

4 sets of flys

Inspiration for all the Young'ns

Brent Tanka's 600 RAW pull

600@~180 = 3.33xBW pull = Beast.

4/28 ME Bench

Floor Press:
205x3
225x1
235x1
245x1 (+20lb PR)
255xFail

Rev. Grip Bench:
135x10
155x10
165x8

Chest Supported Row
Delt Raises
Biceps

Well, floor pressing was certainly strong today. Reverse grip bench was thrown in there in place of an extension, b/c all of the bars were taken.

Also, its a full moon tonight. Beware of the Lycans.

Upper Back

Chest Supported T Bar Row
(strait grip)
90x6, 6, 6, 6

Wide Grip Pullups
6, 6, 6, 6

Shrug Machine
180x8, 8, 8, 8

Two sets of Superset Curls and Cable Abs
+notes from video review

Squat

Squat:

165 x 5

185 x 5

195 x 5

205 x 5

Upper Back

4/28/10

Chest Supported Row

115 x 6, 6, 6, 6

Wide Grip Pullups

BW + 25 x 6, 6, 6

BW + 35 x 6

Shrugs

3 plates, 3 plates 2 quarters, 4 plates x 6

Curls and Cable Abs

Video Review PR it was very helpful

4-27-10: Upper Back, New Diet, Video Form Review, & Biceps??

*** TODAY I BEGAN THE EXTRA CRUNCHY PEANUT BUTTER, CLOVER HONEY, & TRISCUIT ORIGINAL STYLE CRACKER NIGHT-TIME SNACK DIET ***

------>> for deadlifts, I need to maintain my hamstring pre-loading lift-off as I pull the weight off the ground. that is really helping.

------>> for squats, I need to focus on staying upright with my chest out, and sitting back.

------>> for bench, I need to maintain tuck better and learn how to facilitate and engage my lats (which is why I have begun pause work on upper back day).

Chest Supported T-Bar Rows
-> inner handles, close-grip
55lbs x 5
70x5
60x5
60x5
60x5
-> all sets with standard pauses

Weighted Ultra-Wide Grip Pullups
15lbs x 5
15x5
15x5
-> all sets with standard pauses, and slow and controlled going up and down

Shrug Machine (Seated)
70lbs on each side x 8
90lbs on each side x 8
135lbs on each side x 5 (really tough)

Cable Abs (bending at waist)
150lbs x 8
150lbs x 8
-> all sets with standard pauses

Close-Grip (Inner) Lat Pulldowns
140lbs x 8
140lbs x 7
-> all sets with standard pauses


*** GIVEN THAT I HAVEN'T DONE BICEPS IN A COUPLE MONTHS AT ALL . . . AND TALKING WITH GREG, GREG CONVINCED ME THAT I SHOULD DO AT LEAST 1 BICEP EXERCISE PER WEEK TO MAKE SURE MY BICEPS ARE STRONG ENOUGH SO THAT THEY DO NOT LIMIT MY BACK WORKOUTS.

TOUCHE GREG. TOUCHE.

I WILL RESTART OPERATION BICEPS. OPERATION TRAPS IS STILL UNDERGOING PHASE 2 OF PROGRESS.

Spread the knees

Squat

225 x 5

235 x 5

245 x 5

255 x 5

Pause squat (3 sec)

225 x 3 x 4

Went unbelted for the first 3 sets then belted the last one due to Scott's counting. Did build up my confidence with 2 plates though.

calves

till they hurt

ab wheel

till it hurt

4.27.10--Upper Back

Sorry I missed the video review, but I got some pointers from Darvin, Matt, and Luke.
Pullups:
Neutral Grip BWx3 PR
Wide Grip BWx2
Neutral Grip Bwx2
Neutral Grip BWx1x2

Shrugs:
225x6x4

Cable Rows:
120x10x2
140x8

Ab Wheel:
3 sets

4-27-10 Upper Back

Chest supported Rows

2 plates x 8

2 plates + 25 x 6 x 3

Wide Grip Pull ups

BW +25 x 8

BW +45 x 5

BW +25 x 8

BW x 10

Shrugs

6 plates + 50 x 12 x 2-3

8 plates x 15 with straps

Curls

50's x 10 each arm

70 x 10 x 2 strict form

Cable Abs

1 set then went to form review

Upper Back 4/27/2010

T-bar rows

135 x 8 (easy)

160 x 8

160 x 8

170 x 6

Wide-Grip pull ups

7, 7, 8( shitty eight rep) 5

Shrugs

3 sets on 10 plates

9 w/out straps, 15, 16 w/straps

Abs

Squat/Bench/Upper Back

Squat

225 x 5

235 x 5

245 x 5, 5

1 hour break for the video review session, got some valuable advice about coaching the lifts

Hungry as hell by now so I kinda rushed the rest.

Bench (brief pause)

155 x 4, 4

165 x 4, 4, 4, 4

Incline bench

135 x 7

135 x 5+1 w/ help

135 x 4

Lat pulldowns

220 x 8

230 x 8

240 x 7

Smith shrugs

3 plates x 20

(straps on)

3 plates+25 x 20

4 plates x 15

QE Bacharach

Chest-supported row:
4 plates x 6, 4 sets

Wide-grip pull ups:
4 sets

ran out of time. Elbows still not 100%.

04/26/10 Squat

A great workout. PR in the squat. Back felt fine and I was much more explosive out of the hole. The last training cycle where I focused on that with box squats and such seems to have made a difference! I held back a little with the reverse bands so as not to test my back too soon.

Squat

315 lbs x 5 reps x 1 sets @ 8 RPE
325 lbs x 5 reps x 1 sets @ 9 RPE
325 lbs x 5 reps x 1 sets @ 8.5 RPE
325 lbs x 5 reps x 1 sets @ 9 RPE

Reverse Band Squat (greens)

455 lbs x 3 reps x 1 sets @ 8 RPE
475 lbs x 3 reps x 2 sets @ 8.5 RPE
475 lbs x 3 reps x 1 sets @ 9 RPE

Finished up with some eagle glute machine and seated box jumps.

Total Workout Time: 1h 15m

BW: 184.0 (post dinner)

04/24/10 Bench

This is my first real workout since the meet. Still feeling a little bit off - quite sore from the uppers day earlier in the week. But still a solid effort (except for the 3-board).

Normal Grip 3sec Pause Bench

205 lbs x 3 reps x 1 sets @ 8 RPE
215 lbs x 3 reps x 1 sets @ 8 RPE
225 lbs x 3 reps x 2 sets @ 8.5 RPE
225 lbs x 3 reps x 1 sets @ 9 RPE

3-Board Press

225 lbs x 3 reps x 1 sets @ 7 RPE
245 lbs x 3 reps x 1 sets @ 8 RPE
265 lbs x 3 reps x 1 sets @ 9 RPE
275 lbs x 2 reps x 1 sets @ 10 RPE

DB Overhead Press

70 lbs x 7 reps x 1 sets @ 8 RPE
75 lbs x 7 reps x 2 sets @ 9 RPE

Finished with some wide-grip/neutral grip BW pull-ups, and reverse flies.

Total Workout Time: 1h 40m

BW: 182.0

04/22/10 Squat and Such

Just a higher volume low intensity day to get back into things after the meet. Back felt fine.

Squat

275 lbs x 5 reps x 5 sets @ 8 RPE

Good Mornings Off Pins (Pin #10)

225 lbs x 5 reps x 4 sets @ 7 RPE

Speed Sumo Deadlift

315 lbs x 1 reps x 6 sets @ 7 RPE

Finished with some physioball abs.

Total Workout Time: 1h 20 m

BW: 181.0

04/21/10 Bench

Just getting back into the swing of things. Muscles felt fine going into the workout (not sore or fatigued) but once getting into it, I definitely am not at the top of my game.

The incline was a bit of a mistake too. Meant to keep it in the 8-9 RPE range - failed miserably at that. This is an exercise I intend to hit harder for this training cycle. Having a 290ish raw bench, my incline should be better than it is.

Normal Grip Competition Pause Bench

185 lbs x 6 reps x 1 sets @ 8 RPE
205 lbs x 6 reps x 2 sets @ 8 RPE
205 lbs x 6 reps x 1 sets @ 9 RPE
185 lbs x 6 reps x 1 sets @ 8 RPE

Reverse Band Bench (purples at pin 6)

275 lbs x 5 reps x 4 sets @ 8 RPE

Incline Bench

135 lbs x 5 reps x 1 sets @ 7 RPE
185 lbs x 5 reps x 1 sets @ 10 RPE
175 lbs x 4 reps x 1 sets @ 10 RPE
165 lbs x 5 reps x 1 sets @ 9 RPE

Finished with some cable tricep pushdowns, seated cable rows, and hammer curls. Each for sets of 8.

Total Workout Time: 1h 40m

BW: 182.0

Squat Day 4/26/2010

Squats

5 x 315

5 x 325 (felt heavy as fuck and I was hitting depth so I went down 10 lbs )

5 x 315 (felt alright )

5 x 325 ( better than the 1st time I hit this weight; even hit depth every time )

Band Lightened Squats

3 x 455

3 x 475

3 x 475

3 x 475 ( perfect weight )

Lunges

165 x 6 on each leg

165 x 6 " "

175 x 6 " "

hard to do on the power rack; I learned to keep a good pace with these and to control every rep.

plyometric jumps at Drake

6 sets up to the yellow dotted lines. I probably should have stretched or something but I really wanted to get home and eat. My legs feel extremely weak. It was motivating to have everyone line up and start at the same time.

4/26/10

Squats
45 x 5
45 x 5
My hip was feeling ok until I did these, so Dave had me do a bunch of other leg stuff that actually made my hip feel 10x better.

Leg press
145 x 10
190 x 10 x 3
200 x 10 x 2
210 x 10
220 x 5
235 x 5 x 2
235 x 3
I just kept doing sets until my legs got too tired.

Hip abduction machines
Did 4 sets of 20 on each machine ranging from 130-175

Cybex Eagle Glute Machine
110 x 10 x 4 for each leg

Plyos

Squat

4/26/10

Squats

225 x 5, 5

235 x 5

Band-Lightened Squats purples

295 x 5

305 x 5

315 x 5

275 x 5 (I went ass-to-grass on these after Ben politely told me my depth sucked on all the other sets)

Lunges

135 x 6, 6, 8

Plyometrics -- Broad Squat Jumps

4.26.10--Squat

Squat:
warmups
95x5
135x5
165x3
195x5x4 PR

Band Lightened Squats (purples):
275x3
285x3
295x3x2

CYBEX EAGLE GLUTE MACHINE:
210x10x3 for each leg
I need to get over my fear of lunges that I've had ever since I failed lunges (dropped the bar on myself) a while ago.

Plyos

I haven't posted a funny video in a while so here's one of a crack addict on Wheel of Fortune.

squats

squats:

365x5

405x5x3

im really trying to get back to hitting depth, but its rough since i havent been able to squat very often this year

band lightened:

545x3x4

lunges:

185x6-8x3

plyos:

standing broad jumps

Squats

Squat
185x5
185x5
175x5
175x5
I just wasn't going low enough at 185 and dropped it to try to get lower. I still need work on my form.

Band Lightened Squat
275x3
275x3
285x3
275x3
My last set felt really good and I was trusting myself to drop lower.

Barbell Lunges
95x8 each leg
115x8 each leg
115x8 each leg

Broad Jumps x 6 sets

Monday, 4-26-10: Squats

Back Squats
155x5
165x5
175x5
175x5 (wanted to go for 185 but chose to focus on form, and not possibly fail haha)
--> I need to work on keeping my core tight at the bottom and pushing my hips through as I squat upward.

Band-Lightened Squats
-> all with purples
245x3
245x3
245x3 (Jae upped the weight to 255 but I woosed out)
245x3 (Jae lowered the weight back to 245. I have more self-confidence again)

Barbell Lunges
95 x 6 each leg
95 x 6 each leg
95 x 8 each leg

Broad Squat Jumps
(at track)
5 x 6 jumps, 1 x 10 jumps
-> tested 1 rep max: a little over 7 feet

4-26-10 Squat Volumes

Squat

255 x 5 PR

265 x 5 PR

275 x 5 PR

275 x 5 felt like I could have done more

Band Lightened Squat

Greens from top

425 x 3 x 3

My right hand was feeling really weird and numb and tingly so I skipped my last set. I think I was having problems with the weight slipping while I was racking it and it putting too much pressure on my right hand.

Lunges

135 x 7 each leg x 3

Broad Jumps

RE Squat

Squat:
405 x 5 @ 8+
425 x 5 @ 8+
445 x 5 @ 9
455 x 5 @ 10

Felt great on squats. This is the first time that I can remember really hitting the hole effectively. It seems like my attempts at burying my squats are paying off.

Band-lightened Squat:
w/ greens
545 x 3
585 x 3
605 x 3, 3

It occurred to me that we should probably be putting the bands inside the weights to make it harder.

Lunges:
185 x 6, 6, .5

Groin started cramping hard on the last set, so I stopped.

Did a few plyos after Ben gave me a banana, but I was pretty fried at that point.

4/26 ME Lower

GMOP (pin 9):
225x3
245x1
255x1
265x1
285x1 PR

Glute Thrust:
315x5
365x5
405x4 PR

ABS
Leg exensions (prehab)

BW: 222lbs

So today was a day for GMOPs. They all felt good, and I focused on really driving my hips through. What did not feel good was the massive ab cramp that I got when we went out to Drake stadium. Right now, it looks like I am in my third trimester because I cant even stuck my stomach in without pain. Funfun.


Also, per Dave's advice, I will be incorporating band-lightened squats more on ME days.

Friday, 4-23-10: Benching with my cousin

Bench
135x5 (touch & go) --> P.R.!!
135x3 (touch & go) - tired haha
115x5 with extra long pauses (slow "1 mississippi")
115x5 with extra long pauses (slow "1 mississippi")
-> stopped a set short (of 5x5), chest real tired, only have 60 minutes for workout

Weighted Pullups
25lbs for 5
45lbs for 4 --> P.R.!!!!!
45lbs for 4
45lbs for 4

Weighted Pushups
55lbs for 3
65lbs for 3
65lbs for 3
65lbs for 3

One-Arm Rows
70lbs x 5 reps each arm
70lbs x 5 reps each arm

Dumbell Shoulder Press
35s for 8
35s for 8

(ran out of time to finish full workout)

RE Bench

Bench:
275 x 5 x 5

Triceps were obliterated by the skull crushers on weds., so these were harder than they should have been.

3-board:
315 x 3
335 x 3
355 x 2 + 1f (gassed)
335 x 3

Tricep exhaustion on these as well.

Dumbbell Shoulder Press:
80s x 8
85s x 8
90s x 7

Finished with 4 sets of close-grip pull ups, 4 sets of reverse flyes (these irritated my elbows when I went heavy), and 3 sets of ab wheel.

Powerlifting vs Other Sports

Win if You Can, Cheat if You Must, But Always Cheat!

Saturday 4/24/10

I managed to catch a cold from someone so i was feeling weak

bench press:

245x5

255x5

265x5

275x5x2

3 board press:

315x3x3

dumbell shoulder press:

80x8

85x6

90x6

pullups;

5x6-8

reverse flyes:

few sets with the stack

Chest Day ( not bench press ) 4/24/2010

Seated Cable Flyes

8 x 80

10 x 80

8 x 90

8 x 90

Pullover w/ a dumbbell on bench

8 w/ 75lb dumbbell

8 w/ 80lb dumbbell

8 w/ 80lb dumbbell

6 w/ 85 lb dumbbell ( grinder; almost smacked my nose when I was bringing it back over )

Tricep extension w/ rope

3 sets

I did high reps for these just for some movement.

Shrug Machine

Worked my way up to 5 plates on each side then did a solo strip set

Shoulder raise w/ cable

3 sets

Abs - One legged/armed prone bridges

4 sets

I woke up really sore from the pullovers and my triceps "hurt so good". I'm gonna give this "elbowless" routine another week. Every time I do something elbow involved the irritation starts again. I wanna go a week without doing that. I've been training with an elbow wrap and it helps a lot with the inflammation.

Bench

Bench
135x5
145x5
155x5
155x3 got distracted mid set and racked it
165x3 couldn't finish the fourth

3 board
175x3
185x3
185x2
175x3

Dumbbell Shoulder Press
37.5s x8
40sx8
50sx6

Pull ups
5 sets

Reverse Flys
4 sets

Ab Wheel

4/24 DE Bench

Bench Press:
135x3x8

Close Grip Floor Press:
185x4
195x4
205x4, 4

Curl Bar Extensions:
80x10
100x10, 10

Cable Rows
Diablo Delts
DB Curls
Ab Wheel

Good lifting today. 4pm was a nice Saturday lifting time and gave a large window for post-party recovery.

Bench felt suprisingly fast compared to the last time I did any sort of speed work, and it didnt tear up my elbows too much. I think floor pressing will be my main go-to supplementary exercise, as I feel it really builds power in the middle of my bench stroke. If I can push my floor press into the 2 plates for reps zone, and my extensions into the 120+ zone my bench should go up considerably.

Deadlift

Deadlift
275x1
305x1
335x1-PR

Cleans

Pause Squats

I need to keep working on getting better form with cleans and really need to work on getting my squat weight up

Friday was bench day

Bench

155 x 5 x 5

Pause bench (3 sec)

135 x 3 x 4

DB shoulder press

40 x 8 x 2

45 x 8 x 2

Pull ups, abs superset

BW x 7, abs

BW x 6, abs x 2

About damn time

Deadlift

405 x 1 (PR)

Been stuck just below 400 for way too long, felt good to finally get it. I actually kind of wanted to do another after this but held back due to the sage advice of Coach David Jurgens.

Cleans

kind of shitty so I won't talk about it

Pause squat (3 sec)

195 x 3

225 x 3

225 x 3

225 x 3

First and last set were unbelted and they did not feel bad at all.

Deadlift

Deadlift:

349 x 1-PR

359 x 1-fail

Lunges:

105 x 8 x 2 per leg

Pause Squats @ 3 second count

145 x 3

165 x 3

175 x 3

Deadlift

Deadlift:
571 x 1
605 x 1

My deep lower back is fahked. Squatting feels fine, but starting the pull feels like murder on it. Foam-roller + Vitamin-I does nothing. I need to go see a PT about this for real to fix whatever's messed up down there before Nationals.

Cleans:
181 x 1
201 x f + 1

No lower-back = no explosion off floor. Bagged it early because I couldn't move fast have personal problems.

Pause Squat:
315 x 3 @ 3
335 x 3 @ 3
365 x 3 @ 3

No pain here. I've been trying to bury these to increase flexibility and hip strength. Feels good so far.

Tried to do rainbow dragonfly ponies for abs, but lots of back pain, so i switched to cable abs, which only had some back pain.

Deadlift

Pulled an all nighter last night.

Deadlift

379 x 1 -last warmup

409 x 1 -off the ground fast but lockout was a little slow

424 x fail right above the knees

I need to fix my form with heavy deadlifts. I have a tendency to pull the weight up to my knees then lean back, ruining my chances of locking out the weight. I should be coming straight up with the weight and pump my hips through. Basically need to get better at humping the bar at the right time.

Power cleans

161 x 2

171 x 1

181 x 1

191 x 1

201 x got it up to my shoulders but couldn't get my elbows through+1 high pull

Pause squats (3 second count)

195 x 3

205 x 3, 3

My knee was bothering me because I think I tweaked it slightly during cleans.

Kneeling abs

97.5 x 4 sets

Pullin Heavy Weight - Deadlifts, 4-23-10

Deadlifts
-single at 315 with belt, no chalk --> P.R.!!!! (weight was slow off bottom but i kept my butt low and chest out and locked it out fairly easy, felt quick) -> feeling really good!!
-attempted single at 345 with belt and with chalk (couldn't lock it out) - lifted butt up too soon

Power Cleans
131x2 --> P.R.!!
131x2
136-fail
136x1 --> P.R.!!!!! (first time ever cleaning over body weight)

Pause Squats
135x2 with 3 second pauses --> P.R.!!
135x3 with 3 second pauses--> P.R.!!
135x3 with 3 second pauses
135x3 with 3 second pauses

Banded Seated Hamstring Curls
-> (with greens)
3x10
3x 5second intervals
4x 10second intervals
5x 10second intervals

Lateral Jumps (over bench about 3 inches below knee height)
10 reps (5 each way)
20 reps (10 each way) -> tiring!
20 reps (10 each way) -> super tiring!

Deadlift Day 4/22/2010

Deadlift

1 x 455 PR

I think I could have done more if my right foot didn't start sliding on the platform and if I got the timing right with my explosion at the bottom. I was barely grasping the bar on the way down.

Pause Squats ( 3 seconds )

3 x 275

3 x 275

3 x 275

Banded hyperextensions w/ blue bands

20 reps w/ 1 blue band

12 reps w/ 2 blue bands

15 reps w/ 2 blue bands

Finished with some reverse crunches

4 sets

4-22-10 Deadlift

Deadlift

335 x 1

I suck

335 was pretty hard. I can lock out about 405 pounds at the top, pull 375? to my knees, but I can only get about 350 off the ground. The first 4 inches are the hardest for me. I think my deadlift will go up again unlike my bench which is fucked forever. I need to work on form and just deadlift more often, because I missed 5 weeks of deadlifts due to injury and break.

Couldn't do cleans because my elbows were on fire so I did some lunges

Lunges

155 x 6 x 2 per leg

Pause Squats at 3 seconds

185 x 3

225 x 3

After this set my elbows were hurting so bad I felt nauseous so I took some ibuprofin

225 x 3

245 x 3

Hyperextensions

blue bands x 15

2 blue bands x 6, 8, 10

Abs

rainbow dragonfly ponies

5, 8

more abs stuff

and then in my room I did a standing vertical jump and touched my ceiling

Standing Vertical Jump 28" PR

Deadlift

Deadlift:

565x1

Cleans:

185x2

225x1

245x1

255x1

265x1

275x1

pause squats

315x3x3x3

4.22.10-Deadlift

Deadlift:
135x5
225x4
275
315
335x.96--I didn't chalk up before this and I got it up and had it but it slipped out of my right hand at the LAST possible second. I got it past my sticking point (the bottom) which is why I know I can hit this. Just kinda frustrating to fail on something I know I can hit. Still having arching problems though.
335xf--chalked up. Couldn't get it off the ground. Fuck.
After setting new maxes in squat and bench this week, I was really bummed about not hitting my deadlift max. However, I am glad I decided to stop rather than keep going with bad form and hurting my back.
Also, I think one of the problems is that I missed 3 or 4 weeks of deadlift throughout this split. Just shitty timing that I missed out on the volume stuff and was there for the lockout stuff when I need more help with off the ground than anything else.

Cleans:
111x3
131x1x2
136xf...I can do this I'm just tired.

Pause Squats:
155x3@3 seconds
135x3x3@3 seconds

4/22 DE Squat

Box Squat (16"):
+ 34 Hardcore, straps down
225x2
245x2x8
275x1
295x1

Banded Hypers:
2Blues x 5, 5, 5

Abs:
3 sets side bends
4 sets pulldown abs w/Blue band

The squats felt nice and fast, which was very nice (the box was just about parallel). I was able to really sit back into the suit due to my improved ham/glute strength. Even 295 went up pretty quickly. I was going to do my glute thrusts this workout, but the rack that I use to do them was occupied by people doing cleans.

Deadlifts

4/22/10

Deadlifts

Me: 375 x 1 (alright)

Alex: 355 x 1 (10lbs below PR, pretty good)

Chest Day ( not bench press ) 4/21/2010

Flyes

5 x 5

Pec Dec

4 sets

Tricep extension w/ purple bands

Pull Overs

5 plates x 6

6 plates x 5

5 plates & Qtr x 6

Shrug Machine

Worked my way up to 5 plates on each side and did a set of 17

Trap extension w/ purple bands

4 sets

Enjoy

http://www.youtube.com/user/BROZKNOWS?blend=2&ob=1

Also, I back squatted 420 yesterday for a 5lb PR.

ME Bench

Bench:
with calls:
315 x 1
325 x f
without calls (but still pause)
325 x .99 (matt touched it)

Not thrilled, but i feel solid about a 314 raw bench. My sticking point moved up to about 4-5" off the chest. I think my triceps may actually be the limiting factor.

Incline Bench:
225 x 5
235 x 5
245 x 5
185 x 10

Quite out of practice on these

Skjullkrjushers:
130 x 8
150 x 8, 8, 8

These feel harder than normal. Given that I haven't really worked out my triceps hard in over a year, it may be time to return to some heavy tricep work. After warming up with the bar and then 80lbs, the elbows felt fine. I'll probably work these in regularly now.

Finished with pull ups, which were harder than expected

4.21.10--Max Bench

Bench Press:
warmups
95x5
135x2
155
175 (tied PR)
180 NEW MAX!
185--failed. on the chest. like always.

Incline Press:
125x5
115x5x2

Skull Crusherzzz:
40x8
50x8
60x8

Wednesday Weigh In:
169 pounds... This should be something that more members do. It's nice to keep track of your weight on a weekly basis

Mile:
7:39.
My best time ever running the mile is 7:23 and that was all the way back in 6th grade. When I ran my last timed mile in 9th grade it was somewhere around 10:30. Just nice to know that my overall fitness has improved. I'd love to PR in the mile by the end of the year.

Total now up to 755!

Also, everyone make sure you check out the prototype website at: https://sites.google.com/site/uclaclubpowerlifting/ and post your max squat, bench, deadlift, and total on the google groups doc. email me your bios and pics you want me to use at wlcm2dabighouze@gmail.com

Bench

bench press(con pause)
315x1
335x1
345x1

random 315x2 because i wanted to

incline
245x5
255x5x2

skull crushers
120x8x2
130x6

Bench

Bench
185x1
195 fail
190 fail
190 fail
The 185 felt good so i got too confident and jumped to 195. After the fail at 195 it just wasn't happening.

Incline Bench
115x5
125x5
135x3+2 last two with some help

Skull Crushers (using 30 lb curl bar)
50x8
70x8
80x8

Not feeling too good at the begging of the workout and not happy about the bench but happy with the rest.

IT WORKED

Bench

185 x 1 (PR)

190 x 1 (PR)

195 x 1 (PR)

200 x f

I'm going to keep doing exactly what I've been doing.

Incline bench

135 x 5

145 x 5

140 x 5

145 felt hard enough that I didn't really want to try it again and fail, especially on a cooldown.

Skullcrushers and triceps and junk

ME Bench

4/21/10

Bench

245 x 1

250 x 1 PR (questionable buttage but I didn't have official judge Scott to determine that)

4-21-10 I quit bench

November 2, 2009 Bench Max: 205

December 7, 2009 Bench Max: 210

February 6, 2010 at meet Benched 209.25

April 21, 2010 Bench Max: failed at 220, probably had 210 in me

I'm sick of bench. Old max before powerlifting was 215. It was touch n go so I decided today I would try to hit a new touch n go max. I went for 220 and failed. My elbowed then started hurting really bad. I couldn't do any pressing exercises and even just standing I felt pain in my elbows. I've gained 10 pounds and have only seen about 5 pound bench increase. It's very frustrating. I should probably take some time off to let my elbow recover. I don't know what to do to improve my bench. I always fail at the point, about 4 inches off the chest, right around a 3 board height. Once my elbows break the plane of my chest I can lock out about 275. Whatever, at least my squat has improved.

Bench

220 x fail

Incline Press

115 x fail

Machine Flyes

205 x 10

220 x 8

235 x 8

Lat Pullovers Machine

3 plates x 10

4 plates x 10

5 plates x 10

Weigh in: 154 lbs

Then I went with Scott to Drake Stadium

Mile: 5:34

Not too bad a time considering my PR is around 5:19 and I weighed 20 pounds less at the time, and I've have practically no running training since high school.

By the way fuck bench

4/21 ME Bench

Manpon Press:
225x3
245x1
255x1
265x1 PR

DB Bench:
65x10
70x10
75x8, 6

Cable Pressdowns
Chest-Supported Row
Side Laterals


Some good pressing today. Looks like I still retain my lockout abilities from before, as that was a overall raw board press PR (I hit 255 at a 4 board and 285 shirted at a 3 board before).If anyone was wondering, I'm going back to the conjugate periodization style for now. My ME lifts for bench will be the Manpon, Floor Press, and Shirted Bench. My ME lifts for squats will be Zerchers, Squats, and GMOPs.

Bench Soft Max, Tuesday 4-20-10

Bench (with press calls)
-single at 145 (same as old P.R.)
-fail at 155
-single at 145

Incline Bench (tough and go)
115x5 (P.R.!!)
135x2 (P.R.!!) -> first time i ever threw on the big plate for the incline
115x5 (P.R.!!)

Standing Press
10 reps with 60lb preset barbell
8 reps with 70lb preset barbell
4 reps with 80lb preset barbell
11 reps with 60lb preset barbell (till failure -> couldn't have hit a 12th rep)

Tricep Pushowns (holding rope about halfway down and splitting/spreading arms)
80lbs for 10 reps
80lbs for 10 reps
60lbs for 15 reps
--> **elbows bothering a little

Body-weight Dips
-1 set for 8 reps to finish everything off!!

Squat
240 x 1 -PR
250 x fail
250 x fail

Band-lightened squats (purples)
255 x 2
265 x 2
275 x 2
295 x 2

Cool down squats
155 x 10, 10, 10

Bench

Bench

(paused) 215 x fail ~4 inches off the chest

(touch n go) 215 x got it with a slight spot at around the same sticking point

I probably should've just gone for 210, but I really thought I had 215 in me. Bad day I guess.

Incline bench

135 x 9

145 x 6

155 x 5

Pullups

BW x 15, 14, 12 (different grips)

4-20-10 GPP

tired

GPP Pushing Cars / Building Character

4/20/10

Official Car Push Competition Results

Courtesy Driver: Cassi

Special thanks to Matt for letting us push his car, and Cassie for being our F1 driver.

Car: Nissan Altima 2.5s

Curb Weight (lbs) 3,193

Circuit 1: ~300m total, 130m slight incline, 20m flat turn, 130m slight decline, 20m flat turn

Circuit 2: roughly twice circuit 1

Circuit 1:

Team of 4: 1:04

Dave's Team: 1:00 Best Lap previous best: 1:15

Matt's Team: 1:05

Team of 4: 1:09

Dave's Team: 1:07

Matt's Team: 1:13

Circuit 2:

Team of 4: 2:52

Dave, Matt, Misael, Luke: 2:40

Team of 5: 2:31 Best Lap Tie

Dave, Matt, 3 more: 2:31 Best Lap Tie

Winner: Dave's Team

C0-MVP's: Dave & James

4/20 GPP

Car Pushes. TEAM RED almost broke the 1 minute mark, and I reenacted this scene

4.19.10--SQUAT MAX DAY HARDCORE

Squat:
warmups
95x5
135x4
185
215
235
250 NEW MAX! I can't wait to see the video on this one, a.k.a the 10 minute squat attempt.

Band Lightened Squat (Purples):
275x2x2
285x2
295x2

Cool Down Squats:
155x5
135x7
115x8

Abs

With my new squat, my total is now 750!

Take that, meet numbers

Squat

265 x 1

285 x 1 (ugly but if passable then PR)

295 x f

Kind of disappointed I'm not at 300 quite yet. I think I could've hit 295, but my ass went up before the rest of me and GMOPs are not quite strong enough to squat-morning out of it.

Band-lightened squat (purple)

315 x 2 x 2

325 x 2

335 x 2

more squats

185 x 10 x 3

Hungry Monday, Squats 4-19-10

--> only meal i was able to eat today was lunch, lifted with 7pm crew feeling out of it

Back Squats:
-single at 205 (P.R.)
-->should have hit 215 but did not attempt since 205 was pretty tough today

Band-Lightened Squats:
-with purples
225x2
245x2
265x2
275x2

Back Squats (again):
135x10
135x10
135x10
--> BEAST MODE. feeling pretty damn good, im not gonna lie

(skipped core so I could make it to covel by 9pm to eat second meal of day)

Weak Bench on Sat. 4-17-10

Bench:
145x1 (really tough)
140x1 (still tough)
135x1
135x1
135x1

Weighted Pushups:
45lbs on back for 2 reps
70lbs on back for 2 reps
70lbs on back for 1 rep + 1 fail
60lbs on back for 2 reps
65lbs on back for 2 reps
-->feeling quite BEASTLY

Floor Press:
115x5
115x5
115x5 (grinder on last one)
115x5 (grinder)
-->all trying to keep elbows tucked in

Pullover Machine:
-all sets with 1 second pauses
135lbs for 8 reps
135lbs for 8 reps
135lbs for 8 reps
160lbs for 8 reps

Rear Delt Machine:
135lbs for 8
135lbs for 8
135lbs for 8
135lbs for 6 + 120lbs for 2

Squat

Squats

75 x 2

85 x 1
95 x 1

Band-lightened

135 x 2
145 x 2
155 x 2
165 x 2

Cool-down Squats

Just did some reps with the bar

Abs
Medicine ball

Deadlift 4-15-10 with Vit and Fireman

(legs still really sore from banded jumps and squats on Monday, 4-12 --> major personal problem)

Deadlifts:
275x3
245x5
255x5
265x5
-->felt really good
---> all NO BELT, NO CHALK

Romanian/Stiff-Leg Deadlifts:
205x5
215x5
215x5
215x5
--> all in STEALTH MODE (no bouncing, quiet floor touches)

Power Cleans:
111 (yellows) x5
111x4+fail
111x5
--> I'm ridiculously tired (personal problem)
---> couldn't get elbows up (personal problem)
----> not explosive at all (personal problem)

Shrugs:
3x10 with the 100lb plates

Machine Cable Lower Back Extensions:
(similar to cable rows but with arms fully extended and performing the motion of a stiff-leg deadlift)
-50lbs for 15 (easy)
100lbs for 15
150lbs for 15 --> grip kept slipping at end (personal problem), lower back probably could have done 200lbs for 15 though)

Planks on Aerobics Ball:
-bringing knees to chest and alternating legs
3x20

4-19-10 Squat Wars Episode V: Soft Max Strikes Back

Squat

315 x 1 easy PR new max!

330 x .9 aka fail I almost got it up. It was going up, but I asked for help after what seemed like at least 5 seconds. I think I could have completed the lift if I had maintained speed out of the hole. 325 probably would have been a sure thing, but I wanted to push myself.

Band Lightened Squat

Purples

325 x 2

335 x 2

Greens

405 x 2

445 x 2 this one felt super heavy when I walked it out, bar dug into my back

Squat Cool Down/Work

225 x 10 x 3 PR these felt super easy after the band lightened stuff. My shoulder started hurting again though after my second set. I need to be careful when squatting and goodmorninging for the next few weeks.

Abs

high school musical, starring 3bone

squats:

455x1

475x1

495x1

band lightened:

495x2

515x2

525x2

545x2

cool down:

some sets at 315

abs:

medicine ball

Squat

Squat

290 x 1 -PR, I think this was right at parallel if not barely high. My shorts were somewhat baggy which didn't help.

300 x fail -no chance, denied entrance into the 300 lb club

Dave was saying I need to jam my head back on the way up because I'm leaning over way too much. Also be faster into the hole because right now I'm squatting with grandma speed.

Band lightened squats (purples)

295 x 2

305 x 2

315 x 2

325 x 2

Cool down squats

185 x 13 -I had trouble breathing on this one so I dropped one hole on my belt

185 x 15 -some serious lower back rounding on the last couple of reps

ME Squat

4/19/10

Squat

275 x 1

295 x 1 (not quite depth, but still hit it, close enough, a couple or one white?)

Band-Lightened Squat (purples)

295 x 2, 2, 2, 2

Squat

185 x 8, 8, 10

ME Squat

Squat:
455 x 1
495 x 1 (PR)
505 x 1 (PR)

I have videos of all three that will be posted next week. Felt good to join the 500 club officially. 505 wasn't too bad of a grinder, but I need to do more.

Band-lightened Squat:
495 x 2
535 x 2
585 x 2
605 x 2

The last one was pretty beastly on my core. I need to go heavier on these in preparation for geared training.

Squat:
365 x 8, 8, 8

Cool down set; got a nice pump, haha.

Finished with ball leg raises.

4/19 ME Squat

Squat:
245x1
275x1
295x2+ 1fail

Glute Thrust:
315x5
365x5, 5

And some hammer curls + abs to finish. I've gotten slower and weaker over these past few weeks, so I figure that I need to start incorporating more low reps and speed work into my program.

Squat Day 4/19/2010

Squats

1 x 365

1 x 385 NEW PR !!!

Band-lightened

2 x 405

2 x 425

2 x 445

2 x 495 ( Huge jump I know )

Cool-down Squats

7 x 275

7 x 275

7 x 275

Abs

Bench Day 4/17/2010

Bench

195 x 2

205 x 2

Tendonitis kicked in so I stopped.

Flyes

4 sets

Pec Deck

4 sets

Rope Tricep extension

4 sets

Finished with pullovers and shrugs ( 3 sets of 12 at 5 plates on each side then did a strip set )

Squats

Squats
215x1
225x1

Banded Squats
225x4
265x2
275x2
285x2

Warm down Squats
155x10
135x10
135x10

Yoga ball leg lifts
3 sets of 12 rep

80 year old powerlifter

http://www.powerliftingwatch.com/node/15134

Pretty amazing lifts at that age. This man is outsquatting me. Big time personal problem.

Bench Assistance

Flat dumbbell press
75s x 5, 5
80s x 4+1fail
80s x 5

Dips
BW x 24 -For some reason I'm having trouble getting past this 24 rep barrier
BW x 15, 15

Dumbbell rows (w/ straps)
162 x 6, 6, 6
I don't think the straps allowed me to do more reps than I would have without them, but they made it feel like I kept better form towards the end of the sets since my grip wasn't slipping.

Seated dumbbell curls
35s x 10
40s x 6, 6

Post-training BW: 182.8 lbs

Bench

4/17/10

Bench

235 x 1

240 x 1

245 x 1 PR

240 x 1

235 x 1

Incline Dumbbell Press

60 x 6

65 x 6, 6

Weighted Dips, Band Pull Aparts

4-17-10 The most tired Bench workout I did today

Bench with pause, no commands

200 x 1

205 x 1

205 x 1 hard

200 x 1

200 x 1

I felt really tired during this whole workout. I wasn't too weak, but I felt like I couldn't use close to my max effort.

Incline Dumbbell Press

50's x 10

60's x 6

60's x 7

Dips

BW x 10

BW + 25 x 10

BW + 45 x 10 x 2

BW + 55 x 10

I don't go all the way to parallel on dips due to fear of aggravating past shoulder injury

Abs

Band Pull Aparts

Curls

Irresponsible bench

Should be studying

Bench

175 x 1

180 x 1 x 4 (PR)

Hard enough I didn't want to try 185 until next week's soft maxes, but pretty good considering how fatigued I felt going in.

Pause bench

145 x 3

140 x 3

145 x 3

Floor press

135 x 5

145 x 5

160 x 5 x 2

Overestimated how tired I was the first set and went light.

Bench

Bench Press
60x1
65x1
65x1 w/ help
60x1
60x1

(Almost) Push ups
5 sets of 2
Can't do a full push up yet...workin on it.

Floor Press
45x5
55x5
55x5
65x5

Pull Overs
25x8
30x8
35x8
45x8

4 sets of rear delts superset with pull overs

4/17 Crappy Bench

Bench Press:
175x10, 10, 8, 7, 6

Shoulder Press:
115x10, 10, 8, 8, 7

Dips:
15x10, 10, stop b/c of shoulder pain

Was partying at a friend's apartment last night, so today's 11am workout was far from ideal. Also, got some strange shoulder pain on dips today, so I stopped that set prematurely. Maybe I've been doing too much pressing volume - who knows. Going to keep milking this plan for as long as I can.

Bench

Bench Press
185x1
195x1 with help
185x1
185x1
185x1

Weighted Push ups
45x2
70x2
90x2
90x2
95x2

Floor Press
135x5
145x5
155x5 with help on last 2
145x5 with help on last 1

Pull Overs
135x8
180x8
180x8
180x8
got tough at the ends

4 sets of rear delts superset with the pull overs

Bench

bench press (with legitimate pause)
315x1
325x1
335x1
345 fail, ill get it soon though, maybe with a shorter pause
335x1

weighted push ups
135x2
180x2x3
190x2

floor press
255x5
265x5
265x4
255x5

pull overs/rear delt superset
some weights x some reps

4/16 Back, etc

Chin-ups:
10x10, 10, 10, 6, 6

EzBar Row:
130x10x5

EzBar Curl:
70x10, 10, 8, 8, 6

Deadlift Day 4/15/2010

Deadlift

405 x 1

435 x 1

435 x 1

445 x 1

445 x 1

SLDL

275 x 5

315 x 5

335 x 3

GMOP

275 x 10

275 x 10

275 x 10

The workout took two hours so I didn't stay for hamstrings. I think they got a good workout though.

Yesterday's deadlift

Deadlift

365 x 1 x 3

345 x 3

325 x 5

Stiff-legged deadlift

237 x 5

247 x 5

257 x 5

GMOP

185 x 10

195 x 10

205 x 10

Picking it up and putting it down

deadlift:
495x1x4
515x1

stiff legged:
365x5x3

GMops:
275xsomething, hurt my back so I put the pins to a more reasonable level
275x10
315x10

3.15.10--Deadlift

Deadlift:
135x5
185x5
225x4
265x3
295
315
315 Really did not keep my lower back arched well on these :(
285x3 PR
265x5
exhaustion.

GMOP:
135x10x3

Abs

Wednesday Thursday Weigh In
169.5lbs

Best of luck to Matt and Dean at Nationals!

Deadlift

Deadlift
399 x 2+1hitched rep -PR, hips were coming up early on the first 2 reps and needless to say the third rep was straight up ugly
333 x 3, 3

Stiff legged deads
263 x 5
283 x 5, 5, 5

Lunges
135 x 8 (per leg)
155 x 8
165 x 6
Massive quad/booty pump.

Back raises
BW x 20, 30, 30
Just to get a little blood into the pulling muscles.

Ball bridges
3 sets of 10-15 reps

Note: Akram the Fireman hit 319 x 3 on deads. Watch your backs Luke, Scott, and Ben. Also, we gotta get him a blog/mailing list invite.

4-15-10 Deadlift

Deadlift

315 x 1 hard after 50 pound jump

325 x 1

335 x fail, got it an inch off ground and couldn't get it higher

295 x 3 farted twice

285 x 5

Stiff Legged Deadlift

207 x 5

227 x 5 x 2

GMOPs

135 x 10 x 3

some jump stuff

4/15 Squats

Squat:
205x20 PR

Glute Thrusts:
225x10x5

Calf Raise:
135x10x5

I widened my squat stance considerably today, and had people check for depth on my warm-up sets. It felt pretty good after squatting super narrow for all that time, although my hips will be killing me tomorrow.

In other news, I am debating the merits of going raw or equipped for my next meet. In equipped, I would have to total 1155 to make Class 3 in the 100kg weight class (~405/300/450). That would be a huge jump from my numbers right now, but I think I could do it with the right training and eating plans.

Deadlifts

4/15/10

Deadlifts

worked up to 335 x 1

then my midterm tomorrow called me

Good Luck Matt and Dean @ Collegiate Nationals

Bring Back the Biggest Sword (for Dave, and the rest of us)

Yesterday's bench

Bench

150 x 2

155 x 2

160 x 2

165 x 2

170 x 2

175 x 2 (PR)

Close grip bench

145 x 5 x 2

150 x 5

Seated pin press

135 x 7

135 x 8 x 2

Cable flyes

4.14.10--Barzan Day

Bench Press:
warmups
95x5
135x3
155x2x2
160x2x2
165x2
165x1+slightest of help on second rep

Close Grip Bench Press:
135x5x3

Pin Press:
95x8x2
115x4

Cable Rows:
100x10
120x8
140x8

Upper Back Machine:
2 sets

Machine Flyes:
3 sets at some weight


BICEPS BICEPS BICEPS

Wed 4-14-10 Bench

Bench: 6x2 with pauses - all at 135lbs (the big Plate!! haha)
Close-Grip Bench: 3x5 with pauses and keeping elbows in - 105, 115, 115
Seated Shoulder Pin Press: 75lbs for 10 reps, 75lbs for 9 reps, 75 lbs for 7 reps -> shoulders done
Incline Cable Flys (machine): 35lbs (heavy, not fast), last 3 sets at 25lbs -> real explosive
Shoulder Front Raises: 3x8 with 25lb plate raising it almost all the way above head

4-14-10 Bench

Bench

185 x 2 paused, easy

195 x 2 paused

200 x 2 paused, PR I think

200 x 2 grinder, brief pause, PR if you count back to back sets

200 x 1 + fail, full paused

190 x 2 paused, easy

Close Grip Bench

175 x 3 + fail, paused, elbow pain in right elbow

155 x 5 stopped so as not to aggravate elbow

Shoulder Pin Presses

135 x 8,8,6

Front Deltoid Raises/ Lateral Deltoid Raises

10's x 10 x 4 sets total

Machine Flyes

3 Sets

4/14/10

Bench Press

135x2

165x2x3

175x2

Closed Grip Bench

135x5x3

Shoulder Pin Press

95x10

115x7

135x5

Flyes

Abs

Bench

4/14/10

Bench

225 x 2, 2, 2, 2

215 x 2, 2

Close-Grip Bench

185 x 4

175 x 4

Shoulder Pin Press

135 x 8, 7

Flyes

4-14-2010

Yes, this is a post from Terence Davy.

bench press:

275x2

285x2

295x2x2

305x2x2

close grip:

245x5x2

255x5

standing pin press:

155x6

185x3x3

(victory hold at the end of each)

Flyes:

some amount of weight x some amount of reps x some amount of sets

4/14 Bench, etc

Bench Press:
215x3 (WTF?)

Shoulder Press:
145x5, 5, 5 PR

Dips:
65x5, 5, 5

Lame-ass bench effort today. On 215 the 1st rep felt nice and solid, the 2nd rep I started to slide, and on the 3rd rep, my arch slid out from under me. Goddamn benches in the central area are slick as hell and I can't get my setup right when we go heavy. I will give my plan another week or two before laying all of the blame on the program.

Bench Day 4/14/2010

Regular Bench

2 x 185

2 x 185

2 x 195

2x 195

2 x 205

2 x 205

Overhead Pin Press

8 x 135

6 x 165

5 x 175

5 x 175

3 x 185

Flyes

Shoulder Raises w/ Straight bar

It was awesome to go back into the gym today. That week off helped but there was no way I was going to do close grip bench. My elbow got irritated after the 4th set of regular bench. Hopefully it'll go away 100% soon.

Bench

Bench:
285 x 2
295 x 2
305 x 2
305 x 1 + .99 (bar was touched)
295 x 2
285 x 2

Felt great until second set of 305. Elbows started getting sore and I started getting tired.

Close-grip:
225 x 5, 5, 5

Went light intentionally

Standing Pin Press:
pins right at eye level
165 x 5
175 x 5
185 x 5
205 x 3 @ 10

Finished with 4 sets of cable flyes for 15 reps

4-13-10 upper back

Pullups varied 2 sets wide grip, 2 sets medium grip and one set chin ups

Body Weight x 12 x 5 sets total

Cable Rows

Biceps Curls

Shrugs

Ab Wheel

Bench/Upper Back

Bench (brief pause)
175 x 2
180 x 2, 2
185 x 2
190 x 2 -PR
195 x 2 -PR

Close grip bench
155 x 5
165 x 5
175 x 3+1w/help
I think these are probably tearing up my elbows as they were pretty tender afterwards, but I'm reluctant to change anything because my bench seems to be improving.

Lat pulldowns
240 x 8
250 x 7, 7, 6

Machine shrugs (w/ straps)
5 plates/side x 20
6 plates/side x 15, 15

4/13 Back, etc

Chin-ups:
45x7

EzBar Rows:
180x5, 5, 5

EzBar Curls:
90x5, 5, 5

Here we go. On the blog for good.

Back Squats: 175x3, 185x3, 195x3 --> P.R.!!!
Band-Lightened Squats (with purples): 225x5, 245x5, 245x5, 245x5, 245x5 - all sets/reps I squatted almost all the way down and got some nice speed out of the bottom.
Front Squats: 105x8, 105x8, 105x8
Banded Jumps (with purples): 2x30 second intervals --> I'm really tired.

3.12.10--Squat

This video was described to me by my suitemate as the funniest video ever. You can decide for yourself.



Squat:
warmpus
95x5
135x5
185
205x3
215x3 PR
225x3 PR Really happy with this Arnold PRess
Form pretty good on these, although some of them were a little high.

Band Lightened Squat (purples):
275x5
295x3+f+high
285x3x3
exhausted after these

Front Squats:
45x5
75x8x3
still not very good at these, but I was able to do it with good form because it was so light.

Calves:
1 set of calves machine
2 sets of Band Resisted Jumps

Drake Stadium:
jogged 2 laps

That Big Red freshness lasts right through it

Squat

255 x 3

265 x 2+f

265 x 3

Second set felt way easier thanks to Big Red®. Also apparently I can watch youtube on a horse with it so that's cool

Band-lightened squat (green)

365 x 5 x 3

375 x 5 x 2

Band resisted jumps

30 seconds x 3 sets

Squat

Squat
255 x 3
265 x 3 -some serious squat morning action on the last rep
275 x 3 -these probably didn't look too good but I got them, letting out a squeaky fart on the last rep :)

Band lightened squats (greens)
365 x 5
375 x 5
385 x 5, 5 -I think my back was rounding on the last rep of these sets causing me to get a massive lower back pump
365 x 5
I noticed that whenever I stop before my last rep of a set to catch my breath, I end up not being able to take as big of a breath before finishing the set, causing me to not be able to stay as tight on my last rep.

Pause squats (3 second count)
185 x 3
205 x 3
215 x 3

Standing abs -abs still really sore from ball leg raises on Thursday
100 x 10, 10
110 x 10, 10

Squat

4/12/10

Squat

205, 215, 225 x 3

Band-Lightened Squat (purples)

255 x 5, 5

275 x 5, 5

Cable Abs

4-12-10 Squat

Squat

275 x 3 x 2

285 x 3 PR not too hard

Band Lightened Squat purples

315 x 5 x 2

335 x 5 x 3

Band Resisted Jumps with purples

60 seconds

45 seconds

30 seconds

this was the most exhausting exercise that I can remember doing. I think it took years off my life.

Jump Stuff

ME Squat

Squat:
435 x 3 @ 9
455 x 3 @ 9
465 x 3 @ 9

Felt really good today on these. The lower back was tired, but not fried. Elbows started getting irritated, but not nearly as bad as on Thursday.

Band-lightened Squat:
495 x 5, 5 @ 7
525 x 5, 5 @ 8
545 x 5 @ 8+

Kept it a bit light on this to focus on form in the hole. My core felt much stronger this week.

Finished with band-resisted jumps for 60, 30, 30 seconds and 3 sets of cable abs

4/12 Squat

Squat:
285x4

Glute Thrust:
255x5, 5, 5

Calf Raise:
170x5, 5, 5

Eh. I was trying to get 285x5, but did not happen. I'll just have to shoot for 295x5 next week.

4.11.10-Bench

Kinda had a shitty lifting because my girlfriend came down and visited me so I didn't sleep much.

Bench Press:
warmups
95x5
135x3
160x2
160x1+f
155x2x2

3 Second Pause Bench:
135x3
140x3
145x2+f

Dips:
BWx8x3

Close Grip Lat Pulls:
100x8x3

Abs:
lots of 'em

4-11-10 Bench

Bench with commands

190 x 2 x 3

195 x 1+ spot I really should have been able to get this 190 felt so easy

3 second pause Bench with comands because Darvin is getting stronger

165 x 3

170 x 3

175 x 3

Dips

BW x 16

BW + 35 x 10 x 3

Dumbbell Rows

75 x 12 each arm

80 x 10 each arm

85 x 8 each arm

Abs

knees to chest

Bench

Bench:
295 x 2
305 x 2, 2, 1+f

Failed 6" off the chest on the last one. Unusual spot for me. Elbows were feeling rough at that point, so not the best training session overall

Floor Press:
245 x 5
255 x 5
265 x 5
275 x 5

These went surprisingly well. The last set may have been a PR, based on previous attempts.

Band-resisted Bench:
185 x 3, 3 (greens)
205 x 3, 3
225 x 3

Felt good

Finished with pull-overs and ab wheel

Bench Assistance

Dips
BW+45 x 8
BW+70 x 5
BW+80 x 5
BW+90 x 3+1fail -a failed dip does not feel nice on the shoulders

Flat dumbbell press
60s x 10
65s x 8

Dumbbell rows
152 x 10
172 x 6
182 x 5

4/10 Bench, etc.

Bench Press:
170x10, 10, 10, 10, 10

Shoulder Press:
110x10, 10, 10, 10, 10

Dips:
10x10, 10, 10, 9, 8

Good session. Improved substantially in reps and weight from last week, and I remembered how to bench using my lats today.

Also, I will put in my vote for our unofficial mascot to be Bachelor Frog.

Bench

4/10/10

Bench

225 x 2, 2, 2, 2 PR

Floor Press

185 x 5, 5

195 x 5

205 x 5 PR

Band-Resisted Bench Greens

135 x 5, 5, 5

Rows and Abs

Maybe I'll just save up posts for a week and do them all in one

Thursday

Band-lightened deadlift (greens at 4)

425 x 2

455 x 1+f

425 x 2 x 3

I'm not sure if this is better or worse than last time, but it probably is since last time was 5 x 5.

Stiff-legged deadlift

221 x 5

241 x 5

251 x 5

GMOP

185 x 10

195 x 10 x 2

Standing banded abs

Friday

Bench

160 x 2 x4

Pause bench (3 sec)

135 x 3 x 3

Dumbbell bench

60 x 5

65 x 5 x 2

Cable row

170 x 8

180 x 8

190 x 8

200 x 8

GHR abs

4/9 Back, etc

Chin-ups:
5x10, 10, 10, 10, 9

EzBar Rows:
125x10, 10, 10, 10, 10

EzBar Curls:
65x10, 10, 8, 8, 10

Good back session today. Progressed in weight and reps on chin-ups, and it feels like I am encouraging some new lat and upper back growth with them and the rows. Workin' the chesticles, shoulders, and triceptuals tomorrow.

LoBack

I didn't want to risk irritating my elbows with heavy pulling, so opted in favor of on-the-back legs stuff

Pause Squats:
365 x 3, 3 sec @ 8.5
385 x 3, 3 sec @ 9
405 x 3, 3 sec @ 10
415 x 3, 3 sec @ 10+

I tend to start helicoptering on these, but I think it's due to the bar changing position on my back.

Half way through, my elbows started getting irritated again from picking up the weights. By the last set, I was getting that numbing pain in my forearms and hands and couldn't do much. That just shuts me down mentally from focusing, which is extremely frustrating.

GMoP:
off the lower pin today
135 x f (turned into squats on all reps)
225 x 10
315 x 10, 10

Looks like I need at least 225 to stretch out my hamstrings on this

Lunges:
135 x 12
225 x 12
225 x 12

Finished with ball leg raises

4.8.10--Deadlift

http://www.youtube.com/watch?v=kZwhNFOn4ik

Deadlifts:
135x5
After my first set, I had quickly realized that this felt a little foreign... Then I remembered that I missed last week, the week before it due to Spring Break, and the week before that due to finals. I had a feeling that today would be a pretty shitty deadlift day.
185x3
255
These served as my warmups for my band lightened deadlifts

Band Lightened Deadlifts (Greens, pin 5)
275x5 (last warmup)
315x5x2
325x5x2
335x5
Contrary to my prediction, I actually had a great deadlifting session. My form was really great on these, as I maintained my arch through my full lifts. Some were slower than I liked, but when Vit told me to be quick, I was always able to rip them off the ground. This was encouraging, but I already knew my lockout was strong so I'm hoping my overall better form leads to a new max around 350 pounds when this training split is done. This will count on me getting it off the ground quickly.

GMOP (pin 9/10):
I have found these to really be the best hamstring exercise for me, oddly enough (besides partner stretching).
135x5x4

Cable Abs:
80x10x3

This Saturday, I'm busy from like 9-4 so I'll probably bench on Sunday afternoon if anyone wants to join.

Dave, please post The Room drinking game.

Deadlift

Band-lightened deadlifts (greens on pin 5)
375 x 5
385 x 5
395 x 5
405 x 5
405 x 4+1slight hitch at the very top+10 second hold at the top by Dave's count

GMOPs
205 x 5
225 x 5 -PR
235 x 5 -PR
255 x 5 -PR
Dave forced me to go up in weight which helped today.

Lunges
135 x 8, 8, 8 per leg

Finished with 3 sets of Ball leg raises and Ball reverse hypers

4-8-10 Deadlift

Band Lightened Deadlift Greens at 5?

315 x 5

345 x 5

355 x 5

365 x 5

375 x 5

GMOPs at 9

135 x 10 x 4

Jump Stuff

2500

2500th Post!!!!!

Recovery Band-Lightened Deadlifts

315 x 5, 1, 2, 3, 1

Recovery GMOPs

135 x 5, 5, 5

Recovery Band-Resisted Hyperextensions

Bench

4/7/10

Bench

215 x 5, 5

205 x 5, 5, 5, 5

Close-Grip Bench

165 x 5

175 x 5, 5

185 x 5

Shoulder Press, Flyes

4/8 Squat

Squat:
195x20

Glute Thrust:
185x10, 10, 10, 10, 10

Seated Calf:
130x10, 10, 10, 10, 10

Reducing volume heavily on squats. One set of heavy squats (3-5 reps) and one set of light squats (15-20 reps) per week. I feel like this will greatly help out my recovery and should not interfere with my strength gains at all. Still keeping the assistance volume high, as it is not super-stressful like squatting.

4-7-10 Bench

Bench with pause

175 x 3 x 2 easy

185 x 3 x 2 pretty easy

195 x 2 + fail

190 x 2 + fail

Close Grip Bench

155 x 4

165 x 4

175 x 4 PR I think but it was touch n go

175 x 3 + fail

Shoulder Pin Press

135 x 5

Arnold Press

45's x 6

40's x 6

Dumbbell Shoulder Press

45's x 8

Basketball

Track Work

Weigh In: 152 lbs

Benching in the city of chess

Bench:
285 x 3 @ 9, x 3,3,3 @ 10
295 x 3 @ 10+
285 x 3 @ 10

Yesterday I irritated my elbows doing the isolateral row. Bench really irritated them today to the point where my hands were going numb and I couldn't pick up anything due to the pain when stretching my arms. Vitamin-I didn't seem to help.

Close-grip Bench:
225 x 5
235 x 5
245 x 4 (going for 5)

Overhead Pin Press:
Thing started feeling better at this point (perhaps the Vitamin-I kicked in?)
185 x 6
205 x 6, 6
155 x 10

Finished with cable rope triceps for 4 sets.

Probably won't deadlift tomorrow to rest the elbow ligaments. GMoP instead, which is fun but not as fun as deadlifting.

4.7.10--One Night in Benchkok

http://www.youtube.com/watch?v=hlL0jB0j3YA for anyone who doesnt get the reference of the title of the post.

Bench Press:
45x10
95x5
135x3
155x3x4
155x2+f
145x3

Close Grip Bench Press:
115x4
125x4
135x4
145x3+f

Shoulder Pin Press:
95x8x3
105x8

Flyes:
3 sets of 8

Wednesday Weigh-In:
168lbs

Running at Drake:
100m sprint
200m buildupsx3
6 laps total