7/31 Bench

Bench Press:
225x3
235x3 PR
245x3 (Gregged last rep) PR

2-Board:
225x8, 7 PR

Face Pulls:
140x10x4

DB Laterals:
30x8x3

and some light curls to finish. Today was a very good day for benching. 245x3, even if it was ugly, is a HUGE PR for me. The 2-board is right about where I am stalling in the rep, so I will be working those and my delts really hard for the next 6 weeks.

7-31-10 combined workouts day

Went hiking and cliff jumping yesterday and my ass was a little sore from the long uphill hike so I didn't want to go too heavy on the deadlifts. Also I need to recover by monday for squats so I skipped heavy squats.

Bench

200 x 3 I had this one but the spotter touched it

200 x 3 last rep was a grinder and spotter touched it

185 x 4

Dumbbell Bench

70's x 8 x 3

Rack Pulls from just below knees

275 x 5

315 x 3

365 x 3 x 2

Cleans

135 x 5

155 x 3

155 x 2

shoulders were tired from bench so these didn't feel good

Abs

Hyperextensions

Pull ups

BW x 30

did these on my bar at home. Didn't go to full hang, but they would probably pass at the marines challenge

Heavy Squat/Deadlift 7/29/2010

Band Lightened Squat w/ Purples

405 x 3

425 x 3

405 x 3

Felt awesome

Conventional Deadlifts

405 x 3

425 x 3

445 x 2 ( I think I could have had another one )

375 x 6

GMOPS without the pins

275 x 5

275x 8

295 x 8

Oww!

Supa Dupa Abz

I used to be good at these I swear

Deadlift

275 x 3

315 x 3

350 x 3

225 x 10 x 4

235 x 10

Thinking I should up these since they've stayed the same since last cycle

Don't know how to do hanging leg raises without swinging all over the place so

other form of abs

7.28.10--Bench

This is Wednesday's workout:

Bench Press:
warmups
135x3
155
165
170
175xf
I basically wanted to see where my bench press is at. I'll be able to hit 175 next week. Still getting back into the routine.

Tricep Pulldowns:
80x10x3

Abs:
3 sets of transversus medicine ball stuff

Wednesday Weigh In:
160 lbs

Today I went bicycle riding with my girlfriend for a little while.

Benching / Lockout-work

3-board:
365 x 3 @ 9
385 x 2 + 1f

Had a really bad spot on the second set, with a failed lift off, no help out, and a failed spot. I think I would have gotten the 3rd rep @10 had the liftoff gone smoothly. It was close though

Pin Press:
225 x 5 @ 8
245 x 5 @ 9
255 x 5 @ 10
235 x 5 @ 9+
225 x 5 @ 9+

I really wanted to work off-the-chest today so I managed to get the pins set up so it was maybe .5" off my chest. This is definitely a weakpoint for my raw bench as my lockout is significantly stronger. This pin set up felt right for working that position and my evident weakness shows. I will keep this in the rotation for the summer to see if I can make more progress.

Supersetted cable triceps with one arm rows with the 120s. Then I did curls up to the 60s and ghr abs. I'm starting to feel in better shape again after the post-meet lull.

Squat/Pull

Band-Lightened Squats

315 x 3

325 x 3, 3

Tried going slightly more high bar and was told that my form looked better. I'll have to see how this works out with the heavy non-banded weights though.

Block Pulls

345 x 3

355 x 3

365 x 3

375 x 3

Kyle video'd my 3rd set with his hi-tech awesome iphone 4. Lower back rounding has improved from before but I will gradually increase the weight on these and see how it goes.

GMOPs - it's been a while

185 x 7, 7, 7

Supa Dupa Abs - starting at 25 reps

Max Effort gravy chicken at Roscoe's. The place would've been heaven for Ben if he came.

7/29 Chicken and Waffles

Lifting was of no real consequence tonight. Hit a 225x3 Front Squat, which was a PR, but my elbows were killing me again when I tried to do anything else. This only bothers me on pulling motions that I use my arms on. Pushing and squatting is fine.

And now to the real event of the night. Went to Roscoe's and demolished a 1/2 Chicken smothered in Gravy, 2 Waffles, and a side of Grits. Soooooooo good.

Bench Day 7/28/2010

Bench

195 x 3

205 x 3

215 x 3 ( felt great )

205 x 3

200 x 3

Push Press

145 x 5

155 x 5

165 x 5

155 x 5 ( about a minute after my last set )

Incline Dumbbell Bench

75's x 8

80's x 6

70's x 7

Tricep Cable Pull Downs

3 sets

Flyes

3 sets

Upper Back 7/27/2010

Shrug Machine w/ Straps

25 x 4 plates on each side

20 x 5 plates on each side

20 x 5 plates on each side

20 x 5 plates on each side

Looking back, I probably should have paused to make it harder on myself

Pull Ups

10, 6 ( too short of a break ), 8, 7

Close Grip Rows w/ Straps

180 x 12

200 x 10

220 x 8

240 x 6 ( hard; used momentum a little bit )

Dumbbell Bicep Curls

10 reps per arm w/ 40's

8 reps per arm w/ 45's

6 reps per arm w/ 50's

Ab Roller

4 sets

I was supposed to play soccer but a lot of people flaked. So I went to Drake and sprinted up the steps.

Coming around full circle

Bench

135 x 3

150 x 3

165 x 8 (PR)

Yeah that felt good.

125 x 10 x 2

135 x 10 x 3

Pull ups

BW x 8 x 2

BW x 6 x 4

Refer back to sign 1 (I haven't gotten better at these since joining the team)

Dips

BW x collapse x 2

Burnt out from bench so instead I did

Cable triceps

Cable curls

Any time I bar curl my ulna hurts so I think I'm going to only curl reverse grip from now on.

Wednesday 7-28

Guest appearance from bench specialist: Borat Tarzan.

Bench press

185 X 3

195 X 3

195 X 3

200 X 2

Incline Dumbbell press

55 X 8

65 X 7

65 X 7

65 X 6

Preacher Curls

50 X 5

60 X 5

65 X 5

65 X 5

Concentration Curls (only negatives)

45 X 5

45 X 5

45 X 5

Dumbbell Tricep Extensions

65 X 5

65 X 5

65 X 5

65 X 5

7/28 Bench

RGBP: 225x5
Push Press: 145x7 PR
Incline DB
DB Laterals
Overhead DB Extensions

My left bicep tendon was irritating me again today. At the bottom of my bench, it felt just like all the strength just gave out on me. I think I'll replace the RGBP with a close grip for the next few weeks just to give it a chance to heal a bit. Still managed to equal a previous PR on that exercise, so I'm not too unhappy. And I hit a huge PR on the Push Press today (previous bests were 135x5 and 165x1)

Tuesday 7-27

Lazy day today.

Seated Military Press

95 X 5

105 X 5

115 X 5

125 X 5

125 X 3

Some Delt machine

110 X 5

110 X 5

110 X 5

Pull ups

10

7

7

5

Embarassing.

Shrugs

135 X 10

225 X 10

225 X 10

225 X 10

Bench

Bench (brief pause)

175 x 3

180 x 3

185 x 3

190 x 2 + 1fail

I think I'm going to reset my weights on the big lifts and work back up over the next few weeks. Jumping right back into poundages I was doing right before the meet is a bad idea.

Push press

135 x 5

145 x 5

155 x 4

Incline dumbbell press

65s x 8, 8, 6.5

Flyes

60 x 10, 9, 8

The extreme arch is catching up to me

Squat

205 x 3

235 x 3

265 x 3

What the fuck, back, man up. (I didn't hurt myself but I'm sort of afraid I will soon.)

165 x 10

175 x 10 x 4

CYBEX EAGLE GLUTE MACHINE

200 x 10 x 5

Calves

only calves

Skwatz

Hip is at 50% now. I popped up a 85lb dumbbell yesterday for incline press and that pretty much ruined my hip's recovery progress :(

Squats:
405 x 3
425 x 3
445 x 3
455 x 3

Something was off on my first 405 and 455, and I fell forward on both reps. Recovered and hit the second two reps fine. Very unsettling though. 445 was the best set.

SS-bar Box Squat:
235 x 5
325 x 5 @ 8
345 x 5 @ 9
375 x 5 @ 10

375 was heavy and my core was gone on the last rep, but it was nice.

Cleans:
135 x 5
155 x 5
185 x 5

Felt better than I thought.

Afterward, crunches + hamstring stretches. I'm really liking this stretching.

7-27-10 RE Bench

Finally some promising news in my bench. I decided to do extra reps if I felt good, stopping before failure.

Bench

180 x 9 PR last rep was grinder

185 x 5 PR definitely had one more in me

190 x 4 PR maybe had more in me

Standing Press

95 x 6

105 x 6 x 2

I don't know how to do push press

Incline Dumbbell

45's x 8

55's x 8 x 2

Wide Grip Lat Pulldown

160 x 10

180 x 8

200 x 6

Weigh In: 151 pounds with clothes and shoes

Upper Back

Had a doctor's appointment in OC, so I couldn't lift with the summer crew today. At the doctor's office:

BW: 179lbs

Height: 5' 11.75" :( Somehow, someday, I will be 6 feet tall.

Dumbbell rows

125 x 15, 15 (regrip), 15

Lat pulldowns

216 x 7

228 x 5

216 x 7

Barbell shrugs

405 x 12, 12, 12

Barbell curls

75 x 10, 10, 10

Plyos

3 sets of weighted vertical jumps (w/ 25s)

2 sets of unweighted vertical jumps

Monday 7-26

Back to work.

Squats

225 X 5

245 X 5

255 X 5

255 X 5

Band Resisted Box Squats

135 X 5

185 X 5

185 X 5

225 X 5

Lunges

135 X 5

155 X 5

155 X 5

Medicine Ball Abs

Jogged a mile.

7/27 Back

Pull-ups: +35x5
Machine Pullover: 230x9
Face Pulls: 150x10
Barbell Shrugs: 315x20
Ez-Bar Curls: 90x8

Trained earlier today with Ben, since he is not able to make most of the training times. It was a good training session, and I tried to keep my form as strict as I could with all of the exercises.

Squat Day 7/26/2010

Squats

325 x 6 PR ( total accident; went overboard )

325 x 6

315 x 6 ( worn out from 6 reps at 325 )

Banded Box Squats w/ Purples

185 x 5 ( easy; had no idea what to expect )

225 x 5

245 x 5

255 x 5

I underestimated the acceleration I needed

Front Squats

185 x 8

205 x 8 PR

205 x 8 PR

225 x 8 PR

Definitely helps me stay up straight.

Abs w/ Medicine Ball

4 sets; once again felt like a champion afterwards

Ran a Mile at Drake

Squat

Squat

255 x 5

265 x 5

255 x 5

As Terence suggested, i'll try to see on Thursday if bar placement slightly higher on my back will help with form (bending over, bar rolling, and everything else wrong in my life).

Band resisted box squats (purples)

135 x 5

165 x 5, 5, 5

Kyle suggested going with a slightly wider stance on these, which definitely felt like it activated my hips better.

Lunges

135 x 7 per leg

155 x 6

165 x 6

Medicine Ball Abs

Blue balls x 15, 15, 15

Jogged 1 mile.

7/26 Moving Day Squat

Back Squat: 285x5 PR
Good Morning: 205x8
V-Squat Machine: 230x10
Calves
GHR Situps

Spent the morning driving down I-5 listening to Mexican music on the radio. Got all settled in down here, got a haircut, put on my dinosaur t-shirt, and got to squatting.

Pre-Workout BW: 233lbs

Almost back in place

Standing military press

80 x 5

95 x 5

110 x 7

65 x 10

75 x 10 x 4

Cable row

180 x 10

195 x 10 x 4

Machine shrugs

3 plates x 10

3 and a 10 x 10

3 and a quarter x 10 x 3

Strength and honor curls

I don't think that's what they're actually called.

Bench

Bench:
275 x 3
285 x 3 @ 9
295 x 3 @ 9+
285 x 3 @ 9

Push Press:
185 x 5 @ 8
205 x 5 @ 9
225 x f @ 11
195 x 4
185 x 5

205 felt nice, but 225 felt heavvy right from the start. I nearly locked out the first rep but lost it and almost dropped the weight on the ground. Still positive about the work though.

Incline Dumbbell:
85s x 8

Popping the dumbbell up really aggravated my right hip so i scrapped these immediately.

Close-grip Bench:
225 x 5, 5, 5, 5 @ 8-10

Paused on the chest for these. Started out feeling good but tired by the end.

finished with some shoulder raises. Did partner stretching for my hamstrings which now feel amazing. I really need to keep stretching them daily. Hopefully that will help my lower back.

7-26-10 Hybrid Day

I missed heavy bench day because I was at the beach all weekend so I tried to throw in some bench accessories and upper back in addition to my shortened squat workout. I started with bench because the squat rack was actually in use for once when I got there.

Close Grip Bench

135 x 10

155 x 6

175 x 4

Dumbbell Bench

65's x 8 x 3

Squat

275 x 6 PR

275 x 8 PR had more in me

295 x 6 PR

I squatted with 2 guys who kinda knew what they were doing. They hit depth at least. One of them was the guy I met a few weeks ago who said he did powerlifting and in that time frame has improved his squat max from 160 to 210.

Lunges

135 x 16

155 x 14 x 2

Neutral Grip Pull Ups

BW x 15 x 2

Chest Supported Rows

Abs

Lower back

(from last friday)

Good Morning Off Pins:
315 x 5, 5
365 x 5, 5

Felt 90%. Slight pain in my lower back on the last two sets. The pins were quite low on this though, which made for a nice stretch.

Block Pulls:
225 x 8
315 x 8
405 x 2 (oww)
315 x 8, 8

My lower back felt right below a pain spasm on 405, so I stopped. The weight wasn't heavy though. After last week, I consider 315 a success. Will increase to 365 this coming week.

Finished with ghr abs and ball reverse hypers to pump up my lower back. A good workout, but I should have tried to squeeze in another secondary exercise

Bench Day 7/25/2010

Bench w/ Foam Roller

225 x 3

245 x 3

255 x 3

255 x 3

265 x 2 ( Needed help on the last one )

Close Grip

165 x 8

165 x 8

165 x 6

( felt good until last set )

Dumbbell Bench

8 reps w/ 70's

8 reps w/ 70's

5 reps w/ 70's

8 reps w/ 60's

Owwwww! Triceps !

Pull Ups

12 reps

6 reps( needed longer break )

10 reps

Revers Flyes

4 sets

Bicep Curls on incline bench

3 sets w/ 35's; 8 reps per arm

7.23.10--Bench

I woke up and my ankle was still super swollen, so I went to the doctor to get advice. He took xrays, which showed no tear or broken bones, just my ligament got stretched, so it'll take another 5 weeks to fully heal. No sports or lifting that could aggravate it. Upper body, hip adductors, hip abductors, leg raises all okay.

Bench Press:
warmups
145x3x4

Close Grip Bench Press:
115x5x2

Overhead Tricep Extensions:
12x10 (each arm)x3
supersetted with Wrist Curls:
12x30 (each arm)x3

Shoulder Press Machine:
50x10
60x7

Weigh In:
159.5 lbs

Subsequent lack of progress

Should not have deadlifted 2 days after squatting

Deadlift

250 x 5

290 x 5

330 x 5

225 x 10 x 5

GMOP

135 x 10 x 5

Kept these light since my lower back felt fried. Also decided to lower the pins by one level for the last set for a stretch.

Progress

Bench

125 x 5

140 x 5

155 x 10

125 x 10 x 3

135 x 10 x 2

Bent over rows

135 x 10 x 2

145 x 10 x 3

Did all but the last set Pendlay style

tris and bis

bros

7-23-10 Squats Rackpulls

Squat

325 x 2 PR

325 x 2 2nd rep may not have been deep enough

335 x 3 PR 10 pounds below my max

325 was just an awkward amount of weight, always has been for me. 335 just felt easier so I went for 3. Last reps were all somewhat slow, but at no point did it feel like it was gonna stop going up.

Rack Pulls bar was at knee level at starting position with legs bent

315 x 3

365 x 3

385 x 3

395 x 3 hands got sweaty and ass started hurting so I stopped after this set

Cleans

135 x 3

155 x 3

165 x 3

165 x 2

Zercher Squats

135 x 8 x 3 no pad so forearms hurt

Cable Abs

100 x 10

120 x 4 too heavy

110 x 8 x 2

Hyperextensions

BW x 25

BW + 35 x 20 x 2

Deadlift/Squat Day 7/22/2010

Squat
315 x 1 hard
365 x fail ( I had NO explosion; felt like shit )
345 x 1
345 x 1
I had no power in my legs to do these, stopped at 2 singles at 87-88% of 1RM

Rack Pulls
425 x 3
425 x 3
425 x 3
425 x 3
Felt ok

SLDL
315 x 8
315 x 8
315 x 8
Killer

Superset
Single-handed Pull Thrus w/ 60 lb Dumbbell & Crunches on Decline Bench
3 sets, 8 per arm ( 16 reps total ), 5 reps of crunches w/ 10lb weight behind my head

Mile at Drake

My body felt beat to shit today. Good workout though

3-board:
315 x 3
365 x 3, 3
375 x 3
385 x 3

Bench w/ Chains:
135 + 80lbs of chains x 3
155 + 80lbs of chains x 3, 7 sets

Incline Bench:
Super steep incline; almost a military press, but not quite. Use a close grip, with pinkies 1" inside the ring.
135 x 8
155 x 8
165 x 8, 8, 8

Supersetted with close-grip pull ups and finished with a few cable tricep extensions

Back to work

Back after family vacation which coincided perfectly with 5/3/1's deload week. Kind of off the normal MTThF schedule but planning to get it back into place within the first 2 waves.

Squat

190 x 5

220 x 5

250 x 8

Way easy, probably should've pushed to 10 but went in thinking I only had 8 in me so I just stopped.

165 x 10 x 2

175 x 10 x 3

Hamstring curls

150 x 10 x 2

160 x 10

150 x 10

140 x 10

cabs

7-22-10

Squat(felt all jacked up)

465x1

445x1

455x1

Deadlift(did regular deadlifts so I can work on my technique off of the bottom)

425x3

515x3x2

cleans:

225x3x4 or 5

Leg curls, calf superset

ran a mile afterwards

7-21-10

Bench:

295x3

315x2(weak)

295x3x2

Push Press:

185x5(holding the bar way too wide)

205x3

225x3x3

Incline(apparently we don't even have 95 pound dumbells anymore...weak sauce)

225x5x3

flies

Supa Dupa Abs

Heavy Squat/Deadlift

Had to go early today so no training partners/spotters :(

Squat

285 x 1 -not sure about depth here

295 x 1 -got depth but I was slow coming up

295 x 1 -extreme grinder, the bar actually stopped in the middle but I kept grinding because I didn't want to look like an ass and dump it on the pins

I've tripled 295 before but I guess I did a meet 2 weeks ago so my strength should be back up in a few weeks.

Block pulls (2 stacked rubber 45s -right below the knees)

I tried to focus on form on these since it's the first time doing them in a while and I've had notoriously bad back rounding problems before.

295 x 3

335 x 3

355 x 3

365 x 3 -first 2 reps weren't bad but I had some rounding on the third

Power cleans

145 x 2

165 x 2

185 x 1

Reverse hypers

The machine outside is not as awesome as a true reverse hyper (haven't actually used one) but you can still get the majority of the motion.

25 x 15

35 x 12

45 x 12, 12

7/22 Bench

Bench Press:
185x5
205x5
225x6, 4 PR

Seated Military:
95x8
135x5, 4
145x4

Delt Raises
Tricep Crap

Another Bench PR. This alternating of Reverse and Competition grip benches seems to be working quite well for me. I'm thinking of dropping most of my tricep isolation work, as the reverse grip and board presses (to be incorporated next week) should be adequate stimulus. Unracking the bar by myself has irritated my elbows again, and I want to give them a chance to heal.

Bench Day 7/21/2010

Bench
185 x 5
185 x 5
195 x 5
195 x 5
195 x 5

Push Press
135 x 5
145 x 5
155 x 5
155 x 5
These are awesome

Inclince Dumbbell
75 in each hand x 8
75 in each hand x 8
75 in each hand x 5 ( grinder...so tired )

Flyes
4 sets

Tricep Pull downs
4 sets

Bench

Bench (brief pause)

175 x 3

185 x 3, 3, 3

Push press

115 x 5

135 x 5, 5

145 x 4

Damn, these are much easier than strict presses.

Edit: It's easier to get the weight up but the movement itself is harder to do.

Incline dumbbell press

60s x 10, 9, 8

Flies

60 x 10, 8

50 x 8

Supa Dupa Abs - cramped badly and couldn't finish

7/21 Upur Bak

Pull-ups (Neutral grip):
+25x5
+35x5
+45x4

Face Pulls:
135x10
150x10
165x10, 8

Barbell Cheat Curls:
95x5
105x5
115x5

Nothing much to say. Pull-ups are a bit harder with about 10-12lbs more bodyweight. The +45 set was about a 280lb pullup.

Squat

Had the suit bottoms on like briefs again today to protect the front hip. It's still at 50% after a week off, which is disappointing.

Squat:
close stance
405 x 5, 4 sets

I hate having such a narrow stance, but any wider and the hip is no bueno. At least I'm getting some quad work in. Apparently, i'm sinking 3-4" below parallel on these too, which is nice?

SS-bar Box Squat:
235 x 5
285 x 2+5, 5, 5

Unbelted for the 235, but my lower back got irritated so I threw on the belt after the partial set of 2 at 285. These were easy, but went light to avoid irritating the hip.

Zercher Squat:
123 x 5, 5, 5

These did not feel good unlike last week. Kept it light just to get the motion in.

Threw in some ghr abs too.

Upper Back 7/20/2010

My traps were already sore from the new bar positioning of my squats. Since I brought in my grip closer it forced my traps to stay tighter.

T Bar Rows
200 lbs x 10
200 lbs x 8
245 lbs x 5
245 lbs x 6

Pull Ups
10, 6 ( too short of a break ), 8, 8

Shrugs w/ Barbell
405 x 12
405 x 10
465 x 8
495 x 5 plus strip set down to 1 plate on each side

Straight bar Brocep curls
10 w/ 80 lbs
10 w/ 80 lbs
8 w/ 90 lbs plus 10 w/ 50 lbs

Jump Rope, Plyo Jumps w/ Qtrs in each hand, then sprints @ Drake

Tuesday 7-20

Today was my arms day. Don't judge.

Seated Military Press

95 X 5

105 X 5

115 X 5

125 X 4

115 X 5

Machine Flyes

105 X 5

105 X 5

105 X 5

Afterwards, ate a super meaty spaghetti, eggs, protein drink. Protein baby.

Preacher Curls

50 X 5

60 X 5

65 X 5

65 x 5

65 X 4

Concentration Curls (only negatives)

35 X 5

35 X 5

35 X 5

Dumbbell Tricep Extensions

60 X 7

65 X 7

65 X 7

65 X 7

Tricep Pull Downs

45 X 9

45 X 9

45 X 9

7-20

T-bars:

245x8

290x6-8x2?

Pull ups:

10x2

8x1

Shrugs:

405x10

495x10

545x5

585x5

635x5

BBBBIIIIICCCCEEEEPPPPSSSSSS!!!!!!!!!

some hammer curls

skipped a little rope, did some weighted jumps, and sprints

Upper Back

T-bar rows -will probably start doing these regularly again

180 x 5

200 x 5

210 x 5

220 x 5

Pullups

BW+35 x 10

BW+45 x 8, 7

Barbell shrugs

365 x 15, 15

405 x 12

455 x 8

Hammer curls

50s x 10

55s x 8, 8

50s x 8

Plyos

Jump rope

Weighted vertical jumps

Sprints on the track x 4

7/20 Squat

Squat:
275x3
295x3 PR?
315x1 (was good for more, but the bar hit the pins at the bottom of my 2nd rep and it threw me off balance)

Good Morning:
185x5
205x5, 5

Leg Press:
400x12
490x12

Sit-ups

Legs are back to feeling strong again. The 315 was kinda dissapointing though, as a blunder prevented me from setting a PR. Will get more reps at that weight next week though. The Good Mornings felt really good today. Even though I'm using less weight, my form is a lot more strict.

7-20-10 RE Bench

Bench

170 x 8 could have done more easily

175 x 6

180 x 4

175 x 6

Incline

135 x 5 x 2

Triceps Pushdown

150 x 10

160 x 8

160 x 6

Dips supersetted with super wide grip pull ups and roman chairs

Quick Bench

Just back from Sweden and it feels good to train again. Had to keep this workout short though due to external time commitments.

Bench:
265 x 5
275 x 5, 5
265 x 5

Todd suggested dropping the weight some for my RE days in order to recover more. Given that 275 is around 85% of my max, I decided to try backing off more with lighter sets. We'll see how it works.

Push Press:
135 x 8
155 x 7, 8
185 x 5, 5

Apparently, I'm unusual in that I do these starting from a split stance, so the push press is just based on one leg's thrust. Less bar speed I guess, but everyone thought my form was good. I'm liking how these feel for my lockouts.

Finished with cable triceps and biceps. I can tell that I haven't been hitting triceps very hard lately (due to the elbow pain) as the extensions felt harder than I remembered. Need to work on that.

Monday 7-19

Don't know the last time I've used the blog.

Bench

185 X 5

205 X 3

215 X 1

225 stolen from me. STOLEN

I was going to stop at 215 but it felt too easy, so I went for 225. I did it and I thought it would be harder. Turns out my spotter touched the bar. Darn skinny asian guys. I will have my revenge.

Push ups (decline, clapping)

20 X 3

Squat

225 X 5

245 X 4 (w/o belt)

235 X 5 (w/ belt)

245 X 5

245 X 5

Box Squat

225 X 5

235 X 5

245 X 5

245 X 5

Lunges

135 X 8

135 X 8

135 X 8

Abs w/ medicine ball (w/ Misael)

4 sets. Abs of steel.

Monday 7-19

Squat:

I just started squatting with the bar a little lower, and it felt great

365x5

405x5x3

Box Squat:

365x2(fatigued as hell)

315x5x3

lunges:

First time actually being able to do this without crumbling in a whhiillleee

135x whatever

185 x whatever

leg press:

just threw some light weight on to stretch my hips and what not(tip form Pete Wilson)

Cable Abs

cardio:

5 laps

Never will I understand how people find joy in running

P.S.

I finished uploading the videos with some pretty generic titles. If anyone wants to go and put descriptions with the amount of weight and whatnot, be my guest.

Squat Day 7/20/2010

Good to be back after a week off from lifting. I was gonna do some conditioning last week but I had the stomach flu pretty bad. The big thing today was to get my squat to a more Russian style. By that I mean to bring in my hands closer and not low bar so much. This will help keep me straight up during the whole lift. It's gonna take a little bit to get used to but I'm getting the hang of it.

Squat

315 x 5

325 x 5

335 x 5

315 x 5 ( easy; there was no way I was going to get 335 for 5 so I lowered the weight to get some reps in )

Box Squats

275 x 5

285 x 5

295 x 5

These felt a little awkward because I haven't done them in a while.

Front Squats

185 x 8

195 x 8

205 x 6

I did these instead of lunges because my weakness is rounding my back and staying upright.

Abs w/ Medicine Ball w/ Victor

4 sets; kicked my ass

Ran for 1.25 miles at Drake. Excellent lifting day that ended with a footlong tuna sandwich from subway.

The Return of Volume and Victor and Misael

Had 5 lifters today which was a nice change from the usual 2 dark guys powerlifting in the corner of the gym (Terence and I).

Squat

255 x 5, 5, 5, 5

-lower back flexibility needs to be improved..I can't seem to stay upright when I squat, making it impossible for me to hit depth without my knees coming forward

Box Squat

205 x 5

185 x 5 (unbelted) -hard...Terence claims that my lower back is weak because I use the belt too much

185 x 5 (belted) -easier

Lunges

135 x 8, 7, 8 per leg

Standing abs

These were done slow on the way down and slow on the way up.

90 x 4

100 x 4, 3

Jogged 1.25 miles.

Plyo's and sprints will be done tomorrow.

7-19-10 Squat

Squat

265 x 8 x 3 PR easy weight

I was feeling tired and lazy so everything was kinda slow because I didn't feel like lifting fast

Lunges

135 x 8 per leg x 2

forearm is feeling better, but I want to make sure I don't re-hurt it. I think I will clean again next week.

Calves

320 x 20

360 x 20

420 x 20

Abs

7/19 Bench

Reverse Grip Bench:
185x5
205x5
225x5 PR

Incline Bench:
155x5
165x5
175x5

Delt Raises and Tricep Extensions

Was able to get a decent hand-off for bench today, so the 225 flew up compared to a week ago. Decided to incorporate a little more incline bench to knock out the chest/shoulder work in one blow. The 1500 calories worth of meatballs pre-gym may have helped too.

7/18 Upper Back

A bunch of exercises x a bunch of sets x a bunch of reps

Nothing to report really.

Light Bench

Bench

135 x 10

145 x 10

155 x 7

Skull crushers

70 x 10

80 x 6, 7

Dumbbell rows - grip was the limiting factor on these today

125 x 13

125 x 15 -had to regrip once on each hand

7/16 Squat

Squat:
225x5
255x5
275x5
225x8

Good Morning:
135x12
165x12, 12

1-leg Leg Press:
90x10/10
180x10/10
270x10/10

Calf Raises
Weighted Situps

Good session today. Squatting strength is returning, and hopefully my legs will get a little bigger to help fill out the Hardcore next time I wear it. Weight was 233 again today. The Good Mornings really sucked today b/c I focused on strict form (killer low back pump).

Also, my t-shirt arrived today. Scott and Luke have their 3 Wolf Moon shirts, Vit has his Immortal shirt, Dave has those weird-ass cat shirts, and now I have my t-shirt.

7.16.10--Squat

Just getting back into my workout, so I'm going kinda soft. This was my first workout in over a month.
This also marks the first time I used my weight belt. It commands respect.

Squat:
warmups (lots of them to ensure good form)
165x5
185x3x4

2-on-2 Basketball:
went up for a rebound. Came down on someone's foot. Rolled my ankle. Very swollen now. I'm icing it and taking motrin to reduce swelling. I'll update you guys on my progress as it occurs. FML

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.

Ordering tomorrow

Deadlift

285 x 5

325 x 3

365 x 2

Went for 3 but the velcro belt I borrowed busted open halfway up so I let it go. Got distracted but didn't really feel like I would fail though. Should've kept going in retrospect.

225 x 10 x 5

GMOP

175 x 10 x 2

185 x 10

195 x 10 x 2

Calves, abs superset

7-8-10 Squat and Deadlift

Squat

315 x 2

330 x 1

315 x 2

the 330 was the same speed or even faster than the 315

Deadlift

335 x 3 x 3

didn't feel too easy. I miss that period during may when every deadlift workout felt easy and I was constantly hitting PR's.

Tranversus

This workout took forever because I was helping 2 of my friends with squat and deadlift.

Weigh In: 150 lbs with shoes, shorts, no shirt, pre dinner. I think I weigh about 148 in the morning now.

Randomass Pointless Workout

I got sicker over the weekend and took antibiotics and am now feeling about 90% healthy. I weighed in at 176.2 lbs before lifting so I've lost weight over this past week from sickness. Since I was already at the gym I thought might as well do some light lifting since it's all I was thinking about in class.

Squat

135 x 3, 3

Bench

95 x 5, 5

Deadlift

185 x 3, 3

7-7-10 RE Bench

Bench

175 x 6

180 x 4

185 x 3

Incline Bench

135 x 6 x 3

Skull Crushers

70 x 10

80 x 10 x 2

Dumbbell Flyes

30's x 10

40's x 10 x 2

Shoulder Raises

Hmm...

Bench

135 x 5

155 x 3

175 x 3

Hmm...

125 x 10 x 2

135 x 10

135 x 8

135 x 7

Dumbbell row

75 x 10 x 5

Skullcrushers

50 x 10 x 2

55 x 10 x 3

Curls

30 x 10 x 5

Working around injury squat

I tried warming up for squatting but my right hip is still bothering me at the bottom of the hole. I can squat on it, but I don't trust it to be as explosive as I want to be.

SS-bar Box Squat:
used a 14" box, which is .5 inches below parallel for me. I normally use a 13" but wanted to keep it higher to avoid aggravating the hip.

285 x 5
325 x 2, 5, 5, 5

The first set of 325, I was jet powered due to my stomach feeling horrible. I stopped after 2 to avoid having the jets burn solid fuel ifyouknowwhati'msayin'. The other 3 sets felt fine, thankfully.

Zercher Squat:
1 second pause on the top of the legs. Used a fat bar today for these which was much better on my forearms. With a bit of padding, it might even be bearable at heavier weights.

173 x 5
213 x 5
263 x 5, 5

These feel pretty good, almost like a weird front squat. I recommend them to everyone.

Lunges hurt badly so I scratched them. Finished with some leg extensions/curls, ghr abs and 5 trips with the sled + 160 lbs. keg on top.

Pho powered squat

Squat

215 x 5

240 x 3

275 x 2

I guess this is okay for being alone and unbelted. I guess...

165 x 10 x 5

CYBEX EAGLE GLUTE MACHINE

200 x 10 x 5

Seated calf raise/cable abs superset

(5 plates x 10, stack + 2 extra weight things x 10) x 5

7-5-10 Squat

I met some kid who said he was doing powerlifting today. His deadlift was 315 and his squat was 155. lol.

Squat

245 x 8 PR

255 x 6 PR

265 x 5

everything easy. My back has been hurting randomly still, but it hasn't affected my squats.

Box Squat

225 x 5 x 4

knee was kinda clicking during these. If I find that squats are giving me knee problems I think I need to see a doctor, because as of now only jumping aggravates it. Squats don't hurt it at all, but if it gets to the point where bending my leg hurts then I'm fucked and probably need a new meniscus or some bullshit.

Cleans

135 x 5

155 x 2

175 x 2

185 x 1

195 x fail

175 x 1

Cable abs

used pulldown machine with backpad

7-4-10 4th of July Bench

Bench

195 x 2 x 3

didn't feel too awesome, didn't feel bad either

Standing Press

95 x 3

105 x 3

115 x 3

This was the lightest standing press has ever felt. I started at about neck level which made it feel better and easier.

Shrugs

225 x 10

315 x 10

365 x 6,6 hands got sweaty and grip was issue at this point

315 x 10

225 x 10

supersetted with Neutral Grip pullups

BW x 10 x 5

and then some abs

ME Bench

Bench:
295 x 1
305 x 1 @ 9

Bench is feeling great. Everyone has a 1 second pause. The felt benches here make my leg drive feel fantastic.

Bench w/ Chains:
135 + 40c x 3, 3
135 + 80c x 3, 3, 3, 3
134 + 120c x 3, 3, 3

The chains didn't completely deload at the bottom, so I'm not sure what the weight was.

Supersetted:
Standing Press:
135 x 5
155 x 5
175 x 4, 4

and Close-grip Pull ups:
bw x 20, 15
bw + 20 x 8?
bw + 20 x 8 + 2

Supersetted:
Dumbbell Bench:
90s x 8, 8, 8, 8

Curls:
35s x 8, 40s x 8, 45s x 8, 8 + 30s x 6

and Band Pull-aparts.

Trying to work in some extra volume to promote hypertrophy. I'd like to add some more muscle to my chest for benching in hopes it will carry over strength wise.

Sit-ups.

Horrible Squatting

Squat:
Worked up to 365 x 2. My right hip was bothering me really badly, so I stopped. Also, my back. It's frustrating to be limited so early.

Cleans:
185 x 3, 3, 3, 3

Felt so-so on these because my back was aching.

Supersetted
zerchers @ 135 x 8 with bent over rows @ 135 x 8-10

Finished with leg extensions and machine row. + ghr abs

Only getting rep PRs because I never tried before

Standing military press

95 x 3

105 x 3

115 x 6 (rep PR)

65 x 10 x 4

75 x 10

Cable row

165 x 10

180 x 10

195 x 10 x 3

Abs

Squat

Still feeling sick.

Squat

285 x 1, 1 (opener)

Both of these were slow, which is unsettling. I hope I feel better after this week off.

Good mornings off pins

185 x 8, 8, 8

Standing abs

3 sets

7/1/10 Bench

Finally back in the gym and my bench surprisingly seemed to get a tad better after my little lifting hiatus.

Bench
65 x 5
65 x 5
70 x 2
65 x 5
65 x 5

Foam Presses
75 x 3
75 x 3
85 x 0
75 x 3
80 x 3

I have really crappy stability on the bench press, gotta work on that.


Incline Dumbbell Press
12's x 8
12's x 8
12's x 8


Finished the workout by schoolin Terence in some bball. You just can't get past my defense, buddy ;)

Bench

Felt a little feverish going into the gym, then felt better once I started lifting.

Bench (full commands)

195 x 1

195 x 1 -Terence said these looked pretty fast but they felt kinda heavy, maybe just meet jitters

Foam presses

205 x 2

215 x 2 -didn't sink the first one in enough

215 x 2

Incline dumbbell press

60s x 8, 10, 10

Dips

BW x 12, 12, 12

Post-training BW: 180.3 lbs

I left the gym and felt feverish again...maybe I should just live in the gym and lift 24/7 to stay healthy.

Getting a belt soon

Deadlift

305 x 3

325 x 3

345 x 4

225 x 10 x 5

Can't blame my grip on that last heavy set. Belts apparently give +30 STR

GMOP - OP

175 x 10 x 2

155 x 10

Lightened this set to try to get better stretch, didn't feel a difference so went back up

175 x 10 x 2

Abs

6-30-10 RE Bench

I skipped Squat this week because my lower back was really hurting me. It may have been from arching my back and benching heavy, or from swinging on rings trying to do gymnastics stuff, or from too much sitting playing internet games. Went to 24 hour fitness magicsport in altadena which had the best benches I've ever seen. Scott would appreciate this more than anyone. The benches have posts to rack the weights like at Wooden, but here's the exciting part. There are 6 posts per side and each one is labeled from 2.5 to 45 so people rack the weights like not idiots. It kinda works.

Bench

165 x 8

170 x 6

175 x 4

Incline Bench

135 x 5, 6, 6

Incline Skull Crushers

65 x 10 x 3

Dips

BW x 15-20 x 3

Machine Flyes

3 sets

Roman Chairs

20, 20, 16 (elbowed got sweaty and slipped)

BTW my high score for dolphin olympics 2 is 227 million.

Incline and Shoulder Press and Back. Wednesday 6/29/10

Incline Bench 5x5
105, 110, 115, 120, 120x4+fail
-> brought bar down to 1 inch above upper chest

One Arm Rows 5x5 (each arm)
65, 65, 65, 65, 65

Shoulder Press 5x3
85, 85, 85, 85, 85
-> brought bar down to just below chin level

Pullups on Thick Bar
10 BW, 8 BW, 8 BW
-> all thumbless
-> did these at the park on the bar that holds up all the swings

Banded Pullaparts 3x10
-> no weight, just the mini band

Power Cleans and Hang Cleans. Monday 6/27/10

I didn't feel like squatting today and had no trusty spotter and very little time so I just did a few cleans.

Power Cleans 3x5
115
115
115
-> horrible form (couldn't get elbows even slightly up and no explosion today)

Hang Cleans 2x10
95
95 (tough)

Shrug Machine
95lbs each side -> for 1 set of 20 reps, slow and controlled

Triangle Jumps
1 set of 50 (25 each way) over a parking curb

Bench and Back. Saturday 6/25/10

Bench 4x2
-> all with press calls
135
135
135
135
-> tough when I didn't quite get leg drive quite right

Foam Roller Bench 3x8
135
135
135

Decline Dumbell Bench
50s x 8
50s x 7 + fail
50s x 6 +fail

Ultra-Wide Grip Lat Pulldown
100x8 with pauses
130x6
130x6

Close-Grip Cable Rows
130x7
130x7
130x7

Pullover Machine
140x8
160x8
160x8

Light Bicep Curls with Tricep Holds 2x10
-> all with 10lb weights