For those who are unaware, this blog is being abandoned and is in the process of being moved to the UCLA Powerlifting Website. It is in the beta stages now, so there is minimal posting, but all of the previous posts from this blog have been imported to the website. You can find the training blog at
www.uclapowerlifting.com
Monday, October 22, 2012
Thursday, September 27, 2012
Luke 9-24, 9-26 Squat and Bench
Squat
365 x 3
395 x 3
415 x 3 @ 9 PR of 10 pounds not all depth
Low Anderson Squats
265 x 3
275 x 3
285 x 3
295 x 3
305 x 3
315 x 3
other stuff
Bench
225 x 3 @ 9
235 x 3 @ 10 PR of 5 pounds
245 x 1 @ 10 ties PR
225 x 3 @ 10-
Band resisted bench
Pull Ups
BW x 30, 15, 15, 10
SS with Standing Press
115 x 5
125 x 5
115 x 5
105 x 5
Shrugs, triceps, chest supported rows,
abs
365 x 3
395 x 3
415 x 3 @ 9 PR of 10 pounds not all depth
Low Anderson Squats
265 x 3
275 x 3
285 x 3
295 x 3
305 x 3
315 x 3
other stuff
Bench
225 x 3 @ 9
235 x 3 @ 10 PR of 5 pounds
245 x 1 @ 10 ties PR
225 x 3 @ 10-
Band resisted bench
Pull Ups
BW x 30, 15, 15, 10
SS with Standing Press
115 x 5
125 x 5
115 x 5
105 x 5
Shrugs, triceps, chest supported rows,
abs
Labels:
anderson squat,
bench,
Luke,
PR,
pull ups,
squat,
standing press
Wednesday, September 26, 2012
Ryan Bench 9/26/12
Bench-
265 x1
275 x1
285 x1 (10lb PR)
Band Resisted Pause Bench w/ greens-
185 x3x4
Standing Press-
135 x5x3
145 x5
135 x5
SS Pullups
Triceps, CSRows, Shrugs
Abs
265 x1
275 x1
285 x1 (10lb PR)
Band Resisted Pause Bench w/ greens-
185 x3x4
Standing Press-
135 x5x3
145 x5
135 x5
SS Pullups
Triceps, CSRows, Shrugs
Abs
Sunday, September 23, 2012
Push
Saturday-
was so tired after the football game
Bench
225x5
245x5
255x5 ties PR
Stability bench-
95 bar weight + 100 lb hanging ( 4 - 25's)
x6,6,6,5
DB military
55's x 8
60s x 8
65s x 8
75s x 6
85s x 3
Front raises
3xfail
side raises
3xfail
flies
3xfail
was so tired after the football game
Bench
225x5
245x5
255x5 ties PR
Stability bench-
95 bar weight + 100 lb hanging ( 4 - 25's)
x6,6,6,5
DB military
55's x 8
60s x 8
65s x 8
75s x 6
85s x 3
Front raises
3xfail
side raises
3xfail
flies
3xfail
Saturday, September 22, 2012
Ryan Bench Assist 9/22/12
Elbows In Dumbell Bench-
65's x5
70's x5
75's x5
80's x5
90's x5
Stability Bench-
60's x10
60's + 10's x10
60's + 20's x5
Pull Ups SS Dips
Rear Delts SS Rows
Bi's
GPP
65's x5
70's x5
75's x5
80's x5
90's x5
Stability Bench-
60's x10
60's + 10's x10
60's + 20's x5
Pull Ups SS Dips
Rear Delts SS Rows
Bi's
GPP
Friday, September 21, 2012
Luke 9-21-12 Bench
Bench
210 x 5 @ 9
215 x 5 @ 10- ties PR for 5
215 x 5 @ 10
Standing Press
115 x 5 x 4
125 x 4
Dumbbell Bench
75's x 10 x 3
Shrugs
many
Dumbbells for the arms
210 x 5 @ 9
215 x 5 @ 10- ties PR for 5
215 x 5 @ 10
Standing Press
115 x 5 x 4
125 x 4
Dumbbell Bench
75's x 10 x 3
Shrugs
many
Dumbbells for the arms
Labels:
bench,
dumbbell bench,
Luke,
standing press
Past week
Tuesday -
Deadlifts-
315x3
365x3
add belt
385x3
405x3@9
(heavy)Chest supported row
-5x5
DB Rows
115sx5,5,5
Row machine
3x 1 min sprint
Weighted planks
3xfailS
SS
DB Grip
3xfail
Thursday-
Pause box squats (1" below parallel)
275x3
315x3
add belt
335x3
350x3@9+
Bulgarian split squats w/ 65 lb DB's
5x5
Ab wheel
3xfail
Friday-
Bike 15 miles through a canyon in acton
Weight slowly going up was 208 on thursday cals ~5000 post workout
Deadlifts-
315x3
365x3
add belt
385x3
405x3@9
(heavy)Chest supported row
-5x5
DB Rows
115sx5,5,5
Row machine
3x 1 min sprint
Weighted planks
3xfailS
SS
DB Grip
3xfail
Thursday-
Pause box squats (1" below parallel)
275x3
315x3
add belt
335x3
350x3@9+
Bulgarian split squats w/ 65 lb DB's
5x5
Ab wheel
3xfail
Friday-
Bike 15 miles through a canyon in acton
Weight slowly going up was 208 on thursday cals ~5000 post workout
Thursday, September 20, 2012
Luke 9-20-12 Squat
Squat
345 x 5
375 x 5
385 x 5 @ 10 uhg
Anderson Squats low
8 sets up to 305 x 3
Machines
Abs
345 x 5
375 x 5
385 x 5 @ 10 uhg
Anderson Squats low
8 sets up to 305 x 3
Machines
Abs
Labels:
anderson squat,
back squat,
Luke
Wednesday, September 19, 2012
Ryan Bench 9/19/12
Bench-
235 x3
245 x3
255 x3
Band Resisted Pause Bench w/ greens-
185 x3
195 x3
185 x3x2
Standing Press-
115 x5
135 x5x4
ss Pullups
Upperback rows
Tris
Abs
235 x3
245 x3
255 x3
Band Resisted Pause Bench w/ greens-
185 x3
195 x3
185 x3x2
Standing Press-
115 x5
135 x5x4
ss Pullups
Upperback rows
Tris
Abs
Tuesday, September 18, 2012
Luke 9-18-12 Bench Assist
Close Grip Bench
185 x 5
195 x 5
205 x 5 last rep had a spot PR
Incline Bench
165 x 5
175 x 5 @ 9+
180 x 6 last rep with spot PR
Lat Pulldown
180 x 6
220 x 6
250 x 6
280 x 7 PR
Pull ups
BW x 15, 15, 15, 15, 10, 5, 10, 6, 4, 6 for 101 total
Dips
BW x 20, 20, 20, 20, 14, 11, 15
185 x 5
195 x 5
205 x 5 last rep had a spot PR
Incline Bench
165 x 5
175 x 5 @ 9+
180 x 6 last rep with spot PR
Lat Pulldown
180 x 6
220 x 6
250 x 6
280 x 7 PR
Pull ups
BW x 15, 15, 15, 15, 10, 5, 10, 6, 4, 6 for 101 total
Dips
BW x 20, 20, 20, 20, 14, 11, 15
Labels:
close grip bench,
dips,
incline bench,
lat pulldown,
Luke,
pull ups
Monday, September 17, 2012
Luke 9-17-12 Deadlift
Deadlift
385 x 5 @ 9
415 x 5 @ 10 PR of 10 pounds, although I've hit 405 x 5 may times and I hit 425 x 4 recently
Zerchers up to 225 x 6
Hip Thrusts up to 365 x 15
Machines
Abs
385 x 5 @ 9
415 x 5 @ 10 PR of 10 pounds, although I've hit 405 x 5 may times and I hit 425 x 4 recently
Zerchers up to 225 x 6
Hip Thrusts up to 365 x 15
Machines
Abs
Sunday, September 16, 2012
Luke 9-14-12 Squat, 9-15-12 Bench
Worked out both days with Alex at AHCCC after Big Bear trip
Squat
375 x 1
395 x 1
415 x 1 @ 9
430 x 1 @ 10
440 x 1 @ 10 5 pounds below PR
Dumbbell Lunges
70's x 10
80's x 10
90's x 10
Overhead Squats
45 x 10
65 x 10 kinda hurt shoulder
45 x 10
some machines
ball cable transversus
Bench
205 x 1
225 x 1 @ 9+
230 x 1 @ 10
235 x 1 @ 10
230 x 1 @ 10
230 x 1 @ 10
the bench setup felt really weird at this gym. I couldn't get my hands right or get my tuck right. Felt heavier.
Standing Press
95 x 5
115 x 5
125 x 5
130 x 4 PR
Dumbbell Bench
75's x 8
85's x 6
90's x 4 PR
Muscle ups
BW x 5 PR
Shoulders Raises, Incline Curls, Triceps extensions
Squat
375 x 1
395 x 1
415 x 1 @ 9
430 x 1 @ 10
440 x 1 @ 10 5 pounds below PR
Dumbbell Lunges
70's x 10
80's x 10
90's x 10
Overhead Squats
45 x 10
65 x 10 kinda hurt shoulder
45 x 10
some machines
ball cable transversus
Bench
205 x 1
225 x 1 @ 9+
230 x 1 @ 10
235 x 1 @ 10
230 x 1 @ 10
230 x 1 @ 10
the bench setup felt really weird at this gym. I couldn't get my hands right or get my tuck right. Felt heavier.
Standing Press
95 x 5
115 x 5
125 x 5
130 x 4 PR
Dumbbell Bench
75's x 8
85's x 6
90's x 4 PR
Muscle ups
BW x 5 PR
Shoulders Raises, Incline Curls, Triceps extensions
Labels:
bench,
dumbbell bench,
dumbbell lunges,
Luke,
muscle up,
PR,
squat,
standing press
Friday, September 14, 2012
Ryan Deadlift 9/14/12
Deadlift-
425 x3
455 x3
Hang Cleans-
65 x3
95 x3
105 x3
115 x3x2
95 x3x2 full cleans
Stiff Legged Deadlifts-
245 x8
295 x8
Abs
425 x3
455 x3
Hang Cleans-
65 x3
95 x3
105 x3
115 x3x2
95 x3x2 full cleans
Stiff Legged Deadlifts-
245 x8
295 x8
Abs
9/13/2012 PUSH
Savickis press
95×5
135×5
145×5 PR +5lb
155×5 PR +10 lb
95×5
135×5
145×5 PR +5lb
155×5 PR +10 lb
2.5 Board press ( paused )
225×5
245×5
255×5
265×5
225×5
245×5
255×5
265×5
Stability bench
4×6 to failure
4×6 to failure
Pushdowns/chest press/shoulder raise super set
Post workout meal
- 1/2 Gallon milk
- 2 Chipotle Steak burritos
- 20 Raw Egg whites
- 1lb Fried Rice
-5 TBSP raw honey
- 1/2 Gallon milk
- 2 Chipotle Steak burritos
- 20 Raw Egg whites
- 1lb Fried Rice
-5 TBSP raw honey
BW 204
Thursday, September 13, 2012
Ryan Bench 9/12/11
Bench (was exhausted from squats yesterday)-
245 x4+f
235 x5
225 x5
Band Resisted Pause Bench-
190 x2x4
Overhead Press-
115 x5
135 x5
145 x5
135 x5x2
SS Pullups
Supine Rows
Shrugs
Triceps
Abs
245 x4+f
235 x5
225 x5
Band Resisted Pause Bench-
190 x2x4
Overhead Press-
115 x5
135 x5
145 x5
135 x5x2
SS Pullups
Supine Rows
Shrugs
Triceps
Abs
Wednesday, September 12, 2012
Update
After about 13 months of non heavy lifting i have been doing heavier lifting the past few weeks
my last 3 workouts-
BW@205
Thursday-
Pause box squat
315x5,5,5
GHR
5x5
Leg Press
5x5
Abs
Saturday-
Bench
255x5
Savickis Press-
135x5,5,5
Incline DB press
90'sx6,6,6,6
DB JM Presses
4x10
Weighted pushups
4x20
Tuesday
Conventional Deadlift
365x5,5,5
DB Rowz
115'sx6,6,6,6
Rear delts
4x8
DB Holds
Rowing Sprints
my last 3 workouts-
BW@205
Thursday-
Pause box squat
315x5,5,5
GHR
5x5
Leg Press
5x5
Abs
Saturday-
Bench
255x5
Savickis Press-
135x5,5,5
Incline DB press
90'sx6,6,6,6
DB JM Presses
4x10
Weighted pushups
4x20
Tuesday
Conventional Deadlift
365x5,5,5
DB Rowz
115'sx6,6,6,6
Rear delts
4x8
DB Holds
Rowing Sprints
Tuesday, September 11, 2012
Ryan Squat 9/11/12
Squat-
335 x5 (Edit: 20 lb pr)
335 x5
335 x4+f
(This was really exhausting for some reason. My back is still really dead from over-training last deadlifts day with the banded SSB. Never again. I can feel how much it limits my lifts)
Edit: Well apparently when I looked at my previous x5 squats, it was actually my x3 squats, bahaha. My old squat PR x5 was 315 so no wonder this felt exhausting. It's probably fair to say that most of the reps were high, though.
Band Resisted Squats w/ greens-
185 x2
205 x2
225 x2
245 x2
SSB Anderson Squats-
260 x3x3
Abs
335 x5 (Edit: 20 lb pr)
335 x5
335 x4+f
(This was really exhausting for some reason. My back is still really dead from over-training last deadlifts day with the banded SSB. Never again. I can feel how much it limits my lifts)
Edit: Well apparently when I looked at my previous x5 squats, it was actually my x3 squats, bahaha. My old squat PR x5 was 315 so no wonder this felt exhausting. It's probably fair to say that most of the reps were high, though.
Band Resisted Squats w/ greens-
185 x2
205 x2
225 x2
245 x2
SSB Anderson Squats-
260 x3x3
Abs
Luke 9-11-12 Bench Assist
Close Grip Bench Press
180 x 5
190 x 5
200 x 5 @ 9 ties PR
Incline Bench
160 x 5
170 x 5
175 x 8 @ 10 PR
Lat Pulldown
180 x 6
220 x 6
250 x 6
270 x 6 PR
One Arm Cable Rows
up to 160 x 6
Front Dumbbell shoulder Raise
Pull ups, Chin Ups, Neutral Grip Ups BW x 10 each
Dips
180 x 5
190 x 5
200 x 5 @ 9 ties PR
Incline Bench
160 x 5
170 x 5
175 x 8 @ 10 PR
Lat Pulldown
180 x 6
220 x 6
250 x 6
270 x 6 PR
One Arm Cable Rows
up to 160 x 6
Front Dumbbell shoulder Raise
Pull ups, Chin Ups, Neutral Grip Ups BW x 10 each
Dips
Labels:
close grip bench,
incline bench,
lat pulldown,
Luke,
one arm cable row,
PR
Monday, September 10, 2012
Luke 9-10-12 Dead Assist
Sumo Rack Pulls
405 x 3
435 x 3
465 x 3
495 x 3 PR
515 x 3 PR
GMOPs
225 x 5
275 x 5
315 x 5
335 x 5
Lunges
135 x 10
185 x 10
205 x 10
Abs
Labels:
GMOP,
Luke,
lunges,
PR,
sumo rack pull
Saturday, September 8, 2012
Ryan Bench Assist 9/8/12
Dumbbell Close Bench-
60's x5
75's x5x2
80's x5x3
Stability Bench-
60's w/ Green x10
60's w/ Green + 10's w/ Reds x10x9
Dips/Pullups
Biceps/Rows/Rear Delts
GPP
Jump Rope
Wall Balls
Hang Snatch w/ 10's then 25's
60's x5
75's x5x2
80's x5x3
Stability Bench-
60's w/ Green x10
60's w/ Green + 10's w/ Reds x10x9
Dips/Pullups
Biceps/Rows/Rear Delts
GPP
Jump Rope
Wall Balls
Hang Snatch w/ 10's then 25's
Friday, September 7, 2012
Ryan Dead Assist 9/7/12
Band-Assisted Deadlifts w/ Greens-
335 x5
425 x2
515 x2
605 x1+f
605 x1+f
565 x2
585 x2x2
Lunges-
135 x10
155 x10x2
GMOPs-
225 x5
275 x8
315 x8
Abs
335 x5
425 x2
515 x2
605 x1+f
605 x1+f
565 x2
585 x2x2
Lunges-
135 x10
155 x10x2
GMOPs-
225 x5
275 x8
315 x8
Abs
Thursday, September 6, 2012
Luke 9-6-12 Bench
Bench
215 x 3 @ 9-
225 x 3 @ 10 5 pounds below PR
215 x 3 @ 9+
220 x 3 @ 10-
220 x 3 @ 9
Seated Press
110 x 5
120 x 5
130 x 5
Dumbbell Bench
70's x 8 palms in
80's x 8 PR palms in
85's x 8 PR
Dumbbell Row
120 x 10 x 3 per arm
Shoulder raises, curls, triceps extensions, abs
Labels:
bench,
dumbbell bench,
Luke,
seated press
Wednesday, September 5, 2012
Ryan Bench 8/5/12
Bench-
245 x1
255 x1
265 x1
275 x1 (old PR)
285 x0.5 (I locked my left arm out but wasn't able to lock my right arm out :(
Band-Resisted Pause Bench 2 count-
185 x3
195 x3x3
Overhead Press SS Pull Ups-
115 x5
135 x5x2
145 x5
135 x5x2
Chest Supported Row-
3 plates x8x3
3 plates +10 x8
SS
Tricep Pull Downs-
Stack x12 x4
SS Shrugs x4
245 x1
255 x1
265 x1
275 x1 (old PR)
285 x0.5 (I locked my left arm out but wasn't able to lock my right arm out :(
Band-Resisted Pause Bench 2 count-
185 x3
195 x3x3
Overhead Press SS Pull Ups-
115 x5
135 x5x2
145 x5
135 x5x2
Chest Supported Row-
3 plates x8x3
3 plates +10 x8
SS
Tricep Pull Downs-
Stack x12 x4
SS Shrugs x4
Luke 9-5-12 Squat
Squat
325 x 3
355 x 3 @ 9
385 x 3 @ 10-
405 x 3 @ 10+ ties PR
Felt really shitty today, like sick to my stomach, also haven't squatted in over 2 weeks
Box Squats
315 x 2
325 x 2
335 x 2
was going for speed, but was completely spent from the last set of squats
Overhead Squats
Other Stuff
325 x 3
355 x 3 @ 9
385 x 3 @ 10-
405 x 3 @ 10+ ties PR
Felt really shitty today, like sick to my stomach, also haven't squatted in over 2 weeks
Box Squats
315 x 2
325 x 2
335 x 2
was going for speed, but was completely spent from the last set of squats
Overhead Squats
Other Stuff
Labels:
back squat,
box squat,
Luke
Monday, September 3, 2012
Luke 9-3-12 Bench Assist
Went to Vegas this weekend, missed dead assist. Back hurt, possibly from my bed, so I'll squat in a couple days.
Close Grip Bench
175 x 5
185 x 5
195 x 5 @ 9
Incline Bench
155 x 5
165 x 5
170 x 8 @ 10 PR
Lat Pulldown
220 x 6
240 x 6
260 x 6
Triceps
Front Dumbbell Raises
Shrugs
Curls
Labels:
close grip bench,
incline bench,
Luke,
PR
Ryan Squat 9/3/12
Squat-
345 x1
355 x1
365 x1
375 x1 (old PR)
385 x1 @10+++, deep squat, literally the longest grind of my Powerlifting career. 10lb PR.
Band-Resisted Squats w/ Greens-
225 x2x5
SSB Anderson Squats-
260 x3x3
Abs
345 x1
355 x1
365 x1
375 x1 (old PR)
385 x1 @10+++, deep squat, literally the longest grind of my Powerlifting career. 10lb PR.
Band-Resisted Squats w/ Greens-
225 x2x5
SSB Anderson Squats-
260 x3x3
Abs
Saturday, September 1, 2012
Ryan Bench Assist 9/1/2
Close Dumbell Bench-
65's x5
75's x5x4
Stability Bench-
30'2 and 20's x10
60's x7
60's x10
Pull Ups
Dips
Biceps
Lateral Raises
Rows
65's x5
75's x5x4
Stability Bench-
30'2 and 20's x10
60's x7
60's x10
Pull Ups
Dips
Biceps
Lateral Raises
Rows
Friday, August 31, 2012
Ryan Deadlift 8/31/12
Deadlift-
385 x5
405 x5
425 x5
SSB-Band Resisted Low Box Squats-
135 x2
175 x2x2
155 x2x2
Stiff legs-
135 x5
185 x5
275 x5
Abs
385 x5
405 x5
425 x5
SSB-Band Resisted Low Box Squats-
135 x2
175 x2x2
155 x2x2
Stiff legs-
135 x5
185 x5
275 x5
Abs
Wednesday, August 29, 2012
Ryan Bench 8/29/12
Bench-
215 x3
225 x3
235 x3
245 x3x2
Band-Resisted Pause Bench w/ Greens-
155 x3
175 x3
195 x3x2
Standing Overhead Press-
125 x5
125 x5
130 x5x2
125 x5
SS
Pullups
Chest supporte rows
tricep push downs
shrugs w/ 10 plates
Abs
215 x3
225 x3
235 x3
245 x3x2
Band-Resisted Pause Bench w/ Greens-
155 x3
175 x3
195 x3x2
Standing Overhead Press-
125 x5
125 x5
130 x5x2
125 x5
SS
Pullups
Chest supporte rows
tricep push downs
shrugs w/ 10 plates
Abs
Luke 8-29-12 Return to lifting
Bench Press Nationals was this past weekend in Palm Springs. It was the most fun I've ever had at a meet. Highlights include Dr. Anton Reel, who benched 77 pounds at an age of 94. A guy in a wheelchair bombed out. Some guys from Sammy Graham's gym benched 473 at 220 and 551 at SHW, both RAW. 680ish was the heaviest bench. Mike Zawilinski attempted something around there as well and dumped it into face, but us spotters caught it right away. On top of all the set up and spotting and loading and break down, I also got a little workout in.
Close Grip Bench Press
175 x 3
185 x 3
195 x 3
Bent Over Rows
135 x 8
185 x 8
225 x 8
Today I joined 24 hour fitness in Pasadena. I'm feeling a little worn out still from the weekend and I lost a few pounds.
Bench
205 x 5 x 5 @ 8+ to 10-
Seated Press
105 x 5
115 x 5
125 x 5
135 x 4+spot
Dumbbell Bench
65's x 8
75's x 8, 6
One Arm Dumbbell Rows
120's x 10 x 3
Lateral Dumbbell Raises
20's x 10 x 3
Superset with Curls
35's x 10 x 3
and also Dumbbell Triceps Extension
25's x 10 x 2
30's x 10
Abs
Close Grip Bench Press
175 x 3
185 x 3
195 x 3
Bent Over Rows
135 x 8
185 x 8
225 x 8
Today I joined 24 hour fitness in Pasadena. I'm feeling a little worn out still from the weekend and I lost a few pounds.
Bench
205 x 5 x 5 @ 8+ to 10-
Seated Press
105 x 5
115 x 5
125 x 5
135 x 4+spot
Dumbbell Bench
65's x 8
75's x 8, 6
One Arm Dumbbell Rows
120's x 10 x 3
Lateral Dumbbell Raises
20's x 10 x 3
Superset with Curls
35's x 10 x 3
and also Dumbbell Triceps Extension
25's x 10 x 2
30's x 10
Abs
Labels:
bench,
close grip bench,
dumbbell bench,
dumbbell row,
Luke,
seated press
Monday, August 27, 2012
Ryan Squat 8/27/12
Squat-
305 x3
315 x3
325 x3
335 x3
345 x3 (10lb pr, all below depth, checked by Dave)
Band-Resisted Squats-
225 x2
245 x2
255 x2
265 x2
265 x2
245 x2
SSB Anderson Squats-
260 x3x3
Overhead Squats
Abs
305 x3
315 x3
325 x3
335 x3
345 x3 (10lb pr, all below depth, checked by Dave)
Band-Resisted Squats-
225 x2
245 x2
255 x2
265 x2
265 x2
245 x2
SSB Anderson Squats-
260 x3x3
Overhead Squats
Abs
Saturday, August 25, 2012
Ryan Bench Assist 8/25/12
Palms In Close Dumbell Bench-
60's x8x5
Stability Bench-
40lb dumbells x10
50 x10
60 x10
Pull Ups
SS
Dips
Biceps
Rows
Lateral Raises
GPP
60's x8x5
Stability Bench-
40lb dumbells x10
50 x10
60 x10
Pull Ups
SS
Dips
Biceps
Rows
Lateral Raises
GPP
Friday, August 24, 2012
Ryan Deadlift Assistance 8/24/12
Band-Assisted Deadlifts-
470 x2
520 x2 x2
540 x1+f
520 x2x2
Lunges-
135 x10
145 x10
155 10x2
GMOPs-
225 x8 (loooowww)
275 x8 (looowwwww)
275 x8x2 one higher pin
Abs
470 x2
520 x2 x2
540 x1+f
520 x2x2
Lunges-
135 x10
145 x10
155 10x2
GMOPs-
225 x8 (loooowww)
275 x8 (looowwwww)
275 x8x2 one higher pin
Abs
Thursday, August 23, 2012
Luke 8-22-12 Bench: Final Day with UCLA Powerlifting
i love you guys
will edit this later
Bench
225 x 1
235 x 1
245 x 1 @ 10 PR of 5 pounds
185 x 5
205 x 5
Band Resisted Pause Bench
145 x 3
155 x 3
175 x 3 x 2
Standing Press
95 x 5
115x 5
125 x 5
115 x 5
Pull Ups
BW x 15 x 3
BW x 10
Chest Supported Rows
Triceps Pushdowns
Shrugs
315 x 20
405 x 16
405 x 7 + hurt back - done lifting forever
Weigh In: 170 lbs
Progression
Pre Powerlifting: 205, 200, 220 - 625
After almost 3 years: 445, 245, 485 - 1175
will edit this later
Bench
225 x 1
235 x 1
245 x 1 @ 10 PR of 5 pounds
185 x 5
205 x 5
Band Resisted Pause Bench
145 x 3
155 x 3
175 x 3 x 2
Standing Press
95 x 5
115x 5
125 x 5
115 x 5
Pull Ups
BW x 15 x 3
BW x 10
Chest Supported Rows
Triceps Pushdowns
Shrugs
315 x 20
405 x 16
405 x 7 + hurt back - done lifting forever
Weigh In: 170 lbs
Progression
Pre Powerlifting: 205, 200, 220 - 625
After almost 3 years: 445, 245, 485 - 1175
Labels:
bench,
Luke,
PR,
progress and maxes,
weigh in
Wednesday, August 22, 2012
Ryan Bench 8/22/12
Bench-
185 x5
195 x5
205 x5
215 x5
225 x5
Band Resisted 2 Count Pause Bench (BR2CPB)-
165 x3
175 x3x3
185 x3
Standing Press-
135 x5
115 x5x2
135 x5x2
Shrugs
4plates x1 set
5 plates x2 sets
Chest Supported Rows
2plates +25 x8
3plates x8x2
Tricep Extensions x3 sets
185 x5
195 x5
205 x5
215 x5
225 x5
Band Resisted 2 Count Pause Bench (BR2CPB)-
165 x3
175 x3x3
185 x3
Standing Press-
135 x5
115 x5x2
135 x5x2
Shrugs
4plates x1 set
5 plates x2 sets
Chest Supported Rows
2plates +25 x8
3plates x8x2
Tricep Extensions x3 sets
Tuesday, August 21, 2012
Luke 8-20-12 Squat
Squat
315 x 5 @ 7
335 x 5 @ 7
355 x 5 @ 8
375 x 5 @ 9
395 x 5 @ 10- PR of 20 pounds
Band Resisted Squat
265 x 5 purple
265 x 5 green
275 x 5
285 x 5
275 x 5
Anderson SSB squat
263 x 2
283 x 2
213 x 3 extremely low
Abs
315 x 5 @ 7
335 x 5 @ 7
355 x 5 @ 8
375 x 5 @ 9
395 x 5 @ 10- PR of 20 pounds
Band Resisted Squat
265 x 5 purple
265 x 5 green
275 x 5
285 x 5
275 x 5
Anderson SSB squat
263 x 2
283 x 2
213 x 3 extremely low
Abs
Labels:
anderson squat,
band resisted squat,
Luke,
PR,
squat,
ssb
Monday, August 20, 2012
Ryan Squat 8/20/12
Squat-
275 x5
285 x5
295 x5
305 x5
315 x5
Band Resisted Squats-
245 x2
255 x2
265 x2x3
SSB Anderson Squats @12pin-
260 x3x3
Abs
275 x5
285 x5
295 x5
305 x5
315 x5
Band Resisted Squats-
245 x2
255 x2
265 x2x3
SSB Anderson Squats @12pin-
260 x3x3
Abs
Saturday, August 18, 2012
Ryan Bench Assist 8/18/12
Close Grip Bench-
185 x5
195 x5
205 x5x3
Incline-
175 x5
165 x5
155 x5x2
SS
Cable rows
Cable Flys
GPP
185 x5
195 x5
205 x5x3
Incline-
175 x5
165 x5
155 x5x2
SS
Cable rows
Cable Flys
GPP
Luke 8-17-12 Deadlift
Deadlift
385 x 1
425 x 1 @ 8
455 x 1 @ 9
485 x 1 @ 10 PR. previous best was 470 raw sumo, 475 raw conventional, and 480 equipped sumo
Stiffies
225 x 6
275 x 6
315 x 6
385 x 1
425 x 1 @ 8
455 x 1 @ 9
485 x 1 @ 10 PR. previous best was 470 raw sumo, 475 raw conventional, and 480 equipped sumo
Stiffies
225 x 6
275 x 6
315 x 6
Friday, August 17, 2012
Ryan Deadlift 8/17/12
Deadlift (first singles since hiatus)-
485 x1
505 x1 @10+
Stiff Legged Deadlifts-
135 x5
225 x5
275 x5
315 x5
Lunges-
95 x5
135 x5
155 x5
Abs
485 x1
505 x1 @10+
Stiff Legged Deadlifts-
135 x5
225 x5
275 x5
315 x5
Lunges-
95 x5
135 x5
155 x5
Abs
Wednesday, August 15, 2012
Ryan Bench 8/15/11
Bench-
235 x1
245 x1
255 x1 @9+
2 Board Press-
255 x3
265 x2.9
245 (quick) x3x2
Seated Military Press-
115 x5
135 x5
140 x5x2
SS
Pull ups. Because of my height, body weight and arm span, pull ups have always been difficult for me. About 12 weeks ago I decided to consistently do the assisted pull up machine and started on "14" to do 4 sets of 10 reps with proper pull ups (chin above hands). Now, I can do the same set on the "4" which I feel is a pretty cool accomplishment. I hope to continue building my pull up strength.
Triceps
Rows
Lateral Raises
Abs
235 x1
245 x1
255 x1 @9+
2 Board Press-
255 x3
265 x2.9
245 (quick) x3x2
Seated Military Press-
115 x5
135 x5
140 x5x2
SS
Pull ups. Because of my height, body weight and arm span, pull ups have always been difficult for me. About 12 weeks ago I decided to consistently do the assisted pull up machine and started on "14" to do 4 sets of 10 reps with proper pull ups (chin above hands). Now, I can do the same set on the "4" which I feel is a pretty cool accomplishment. I hope to continue building my pull up strength.
Triceps
Rows
Lateral Raises
Abs
Tuesday, August 14, 2012
Luke 8-13-12 Squat
I went by myself and only did squats because I had to get home.
Squat
325 x 1
375 x 1
405 x 1 @ 8+
435 x1 @ 9+ PR of 10 pounds
445 x 1 @ 10+ PR of 20 pounds. This rep was definitely depth; I could tell because I was facing the mirror. Form was good, knees stayed out, but rep was very slow.
Foam Roller Transversus
Squat
325 x 1
375 x 1
405 x 1 @ 8+
435 x1 @ 9+ PR of 10 pounds
445 x 1 @ 10+ PR of 20 pounds. This rep was definitely depth; I could tell because I was facing the mirror. Form was good, knees stayed out, but rep was very slow.
Foam Roller Transversus
Labels:
back squat,
Luke,
PR
Monday, August 13, 2012
Ryan Squat 8/13/11
Squat-
345 x1
355 x1
365 x1
SSB Low Box Squats-
265 x5
275 x5
295 x2/f
SSB Low Box Squats Band Resisted-
265 xwhoops, way too heavy
205 x2
215 x2x4
Abs
Overhead squats
345 x1
355 x1
365 x1
SSB Low Box Squats-
265 x5
275 x5
295 x2/f
SSB Low Box Squats Band Resisted-
265 xwhoops, way too heavy
205 x2
215 x2x4
Abs
Overhead squats
Saturday, August 11, 2012
Luke 8-10-12 Dead Assist
Good Mornings
up to 355 x 5
Anderson SSB squats (low)
up to 300 x 3
Leg Press
up to 6 plates x 10
Overhead Squats
Abs
up to 355 x 5
Anderson SSB squats (low)
up to 300 x 3
Leg Press
up to 6 plates x 10
Overhead Squats
Abs
Labels:
good morning,
Luke,
ssb
Bench Assist 8/11/12
Close Grip Bench-
185 x3
205 x3
215 x3
225 x2
Incline-
135 x5
175 x5x3
Shrugs
Cable flys
rows
biceps
front raises
185 x3
205 x3
215 x3
225 x2
Incline-
135 x5
175 x5x3
Shrugs
Cable flys
rows
biceps
front raises
Ryan DL Assist 8/10/12
GMs-
315 x5
365 x5
375 x5
385 x5
405 x5
Anderson SSB Squats-
220 x3
260 x3
280 x3
300 x3
Leg press
overhead squats
abs
315 x5
365 x5
375 x5
385 x5
405 x5
Anderson SSB Squats-
220 x3
260 x3
280 x3
300 x3
Leg press
overhead squats
abs
Thursday, August 9, 2012
Luke 8-8-12 Bench
Bench
210 x 3 @ 9+
220 x 3 @ 10-
230 x 3 @ 10+ PR of 5 pounds
elbow was hurting badly so I skipped board work
Seated Press
95 x 5
115 x 5
125 x 5
135 x 5
Close Grip Pulldown
200 x 8
220 x 8
240 x 7
250 x 8
Dumbbell Side Raises, Bent Over Rows, Triceps Extensions
210 x 3 @ 9+
220 x 3 @ 10-
230 x 3 @ 10+ PR of 5 pounds
elbow was hurting badly so I skipped board work
Seated Press
95 x 5
115 x 5
125 x 5
135 x 5
Close Grip Pulldown
200 x 8
220 x 8
240 x 7
250 x 8
Dumbbell Side Raises, Bent Over Rows, Triceps Extensions
Labels:
bench,
Luke,
PR,
seated military press
Wednesday, August 8, 2012
Ryan Bench 8/8/12
Bench-
215 x3
225 x3
235 x3
2 Board Press-
245 x3
245 x2.9 +0.1f
Seated Military Press-
115 x5
135 x5x3
125 x5
Pull Ups
Bent over rows
lateral raises
triceps
abs
215 x3
225 x3
235 x3
2 Board Press-
245 x3
245 x2.9 +0.1f
Seated Military Press-
115 x5
135 x5x3
125 x5
Pull Ups
Bent over rows
lateral raises
triceps
abs
Monday, August 6, 2012
Luke 8-6-12 Squat
Squat
365 x 3 @ 8
385 x 3 @ 9-
405 x 3 @ 9+ PR of 5 pounds
SSB low box squat
263 x 5
273 x 5
283 x 5 PR
Band Resisted SSB Low Box Squat
203 x 2
213 x 2
223 x 2
233 x 2
243 x 2
Overhead Squat
45 X 10 X 3
Abs
365 x 3 @ 8
385 x 3 @ 9-
405 x 3 @ 9+ PR of 5 pounds
SSB low box squat
263 x 5
273 x 5
283 x 5 PR
Band Resisted SSB Low Box Squat
203 x 2
213 x 2
223 x 2
233 x 2
243 x 2
Overhead Squat
45 X 10 X 3
Abs
Labels:
back squat,
Luke,
PR,
ss bar box squats
Ryan Squat 8/6/12
Squat-
305 x3
315 x3
325 x3
SSB Low Box Squat-
225 x5x3
SSB Band Resisted Low Box Squat-
165 x2
175 x2
185 x2x3
Overhead Squats-
bar x8x3
Abs
305 x3
315 x3
325 x3
SSB Low Box Squat-
225 x5x3
SSB Band Resisted Low Box Squat-
165 x2
175 x2
185 x2x3
Overhead Squats-
bar x8x3
Abs
Sunday, August 5, 2012
Ryan Bench Assist 8/4/12
Close grip bench (one finger out from smooth grip)-
175 x5
185 x5
195 x5
205 x5
185 x5
Incline-
135 x5
155 x5
165 x5
175 x5
Shrugs
Cable Flys
Seated Rows
Biceps
Front Raises
175 x5
185 x5
195 x5
205 x5
185 x5
Incline-
135 x5
155 x5
165 x5
175 x5
Shrugs
Cable Flys
Seated Rows
Biceps
Front Raises
Saturday, August 4, 2012
Luke 8-4-12 Bench Assist
Close Grip Bench (index finger 1" from smooth part of bar)
165 x 5
175 x 5
185 x 5
195 x 5 @ 10-
200 x 5 @ 10 PR
Incline Bench
155 x 5
165 x 5
175 x 5 @ 10-
180 x 4 with spot
Rows, Flyes
Front Dumbbell Raises, Incline Curls
165 x 5
175 x 5
185 x 5
195 x 5 @ 10-
200 x 5 @ 10 PR
Incline Bench
155 x 5
165 x 5
175 x 5 @ 10-
180 x 4 with spot
Rows, Flyes
Front Dumbbell Raises, Incline Curls
Labels:
close grip bench,
incline bench,
Luke,
PR
Thursday, August 2, 2012
Luke 8-1-12 Bench
Bench
200 x 5 @ 8
210 x 5 @ 9+
220 x 4 + fail PR almost had 5th rep
3 Board
245 x 3
255 x 3
2 Board
235 x 3 x 2
Seated Press
115 x 5
125 x 5
135 x 5
125 x 5
Close Grip Pulldown
210 x 5
230 x 5
250 x 5 x 2
Lateral Dumbbell Raise
Chest Supported Row
Triceps Extensions
Abs
200 x 5 @ 8
210 x 5 @ 9+
220 x 4 + fail PR almost had 5th rep
3 Board
245 x 3
255 x 3
2 Board
235 x 3 x 2
Seated Press
115 x 5
125 x 5
135 x 5
125 x 5
Close Grip Pulldown
210 x 5
230 x 5
250 x 5 x 2
Lateral Dumbbell Raise
Chest Supported Row
Triceps Extensions
Abs
Labels:
2 board,
3 board,
bench,
close-grip lat pull down,
Luke,
PR,
seated military press
Wednesday, August 1, 2012
Ryan Bench 8/1/12
Bench-
185 x5
205 x5
215 x5
2 Board Press-
235 x3
245 x3
235 x3x2
Seated Overhead Press-
115 x5
125 x5
135 x5
125 x5
Pull ups
Chest supported rows
lateral raises
triceps
abs
185 x5
205 x5
215 x5
2 Board Press-
235 x3
245 x3
235 x3x2
Seated Overhead Press-
115 x5
125 x5
135 x5
125 x5
Pull ups
Chest supported rows
lateral raises
triceps
abs
Tuesday, July 31, 2012
Ryan Squat 7/30/12
Squat-
265 x5
275 x5
285 x5 @9-
SSB box squats-
185 x5
205 x5
225 x5
SSB band resisted-
135 x2
185 x2
185 x2
165 x2x4
Abs
265 x5
275 x5
285 x5 @9-
SSB box squats-
185 x5
205 x5
225 x5
SSB band resisted-
135 x2
185 x2
185 x2
165 x2x4
Abs
Luke 7-30-12 Squat
Got a tetanus shot today which made my arm sore and made me really tired.
Squat
325 x 5 @ 8
355 x 5 @ 9
375 x 4+fail I went really deep on the last rep I could have grinded it out if I had energy. I was out of my groove as well
SSB low box squat
plate quarter x 5
plate quarter 10 x 5
2 plates x 5
Band Resisted SSB low box squat
Squat
325 x 5 @ 8
355 x 5 @ 9
375 x 4+fail I went really deep on the last rep I could have grinded it out if I had energy. I was out of my groove as well
SSB low box squat
plate quarter x 5
plate quarter 10 x 5
2 plates x 5
Band Resisted SSB low box squat
started at plate, went up to plate quarter 10 x 2, 8 sets total
Abs
Labels:
back squat,
Luke,
safety squat bar box squats
Saturday, July 28, 2012
Luke 7-28-12 Bench Assist
Clothes Grip Bench (pinkys a finger in from rings)
175 x 5 x 2
185 x 5
195 x 5 x 2 @ 10- PR
155 x 5 closer grip
Incline Bench
155 x 5
165 x 5 @ 9
175 x 5 @ 10 PR
165 x 5 @ 9-
Biceps, Rows, Flyes, Front dumbbell raises, Abs
175 x 5 x 2
185 x 5
195 x 5 x 2 @ 10- PR
155 x 5 closer grip
Incline Bench
155 x 5
165 x 5 @ 9
175 x 5 @ 10 PR
165 x 5 @ 9-
Biceps, Rows, Flyes, Front dumbbell raises, Abs
Labels:
close grip bench,
incline bench,
Luke,
PR
Luke 7-27-12 Deadlift
Deadlift inside rack
385 x 3 @ 8
415 x 3 @ 9+
445 x 3 @ 10 PR of 10 pounds
Band Lightened Deadlift
515 x 3
535 x 3 x 3
Lunges
Hamstring Curls
Abs
Calves
385 x 3 @ 8
415 x 3 @ 9+
445 x 3 @ 10 PR of 10 pounds
Band Lightened Deadlift
515 x 3
535 x 3 x 3
Lunges
Hamstring Curls
Abs
Calves
Labels:
band-lightened deadlift,
deadlift,
Luke,
PR
Thursday, July 26, 2012
Luke 7-25-12 Bench
The streak of PR's ended this week :( I think I got a little weaker, maybe from Vegas last weekend. I hit 225 x 3 x 3 last week and 245 x 1 should have been a sure thing.
Bench
225 x 1 @ 8
245 x fail, kinda close
235 x 1 @ 10
230 x 1 @ 10
225 x 1 @ 9-
2 Board
225 x 3
3 Board
245 x 3
255 x 3
4.5 Board
275 x 5
295 x 8
Seated Press up to 135 x 5 superset with close grip pulldown up to stack x 5
triceps and shoulders
Bench
225 x 1 @ 8
245 x fail, kinda close
235 x 1 @ 10
230 x 1 @ 10
225 x 1 @ 9-
2 Board
225 x 3
3 Board
245 x 3
255 x 3
4.5 Board
275 x 5
295 x 8
Seated Press up to 135 x 5 superset with close grip pulldown up to stack x 5
triceps and shoulders
Wednesday, July 25, 2012
USPA Nationals Write Up (6-29-12)
Hi everyone, I never posted a write-up for my performance at USPA Nationals. I cut about 8-10 lbs to make 198s and had some issues with hydrating after weighing in and during the meet. Because of this I started cramping really badly going into deadlifts, during deadlifts, and after the meet. Squats went well, the rest of the meet not so much.
Squat
507 - good lift
523 - no lift (failed midway up)
523 - good lift
Bench
325 - good lift
341 - no lift
341 - no lift (failed at the very top)
Dead
529 - good lift
551 - no lift (failed just shy of lockout)
551 - no lift (same)
Total: 1377 (5lb PR)
I'll be doing a deadlift only meet in Norwalk in a couple of weeks on August 11th. Hoping to actually get a decent deadlift in to kind of redeem myself from nationals.
Squat
507 - good lift
523 - no lift (failed midway up)
523 - good lift
Bench
325 - good lift
341 - no lift
341 - no lift (failed at the very top)
Dead
529 - good lift
551 - no lift (failed just shy of lockout)
551 - no lift (same)
Total: 1377 (5lb PR)
I'll be doing a deadlift only meet in Norwalk in a couple of weeks on August 11th. Hoping to actually get a decent deadlift in to kind of redeem myself from nationals.
Ryan Bench 7/25/12
Bench
185 x3
195 x3
205 x3
215 x3
225 x3
Board Press-
225 x3
225 x3
235 x3
245 x3
Overheard press
115 x5
135 x5
125 x5
Pull ups
overheard tricep extensions
lateral raises
rows
abs
185 x3
195 x3
205 x3
215 x3
225 x3
Board Press-
225 x3
225 x3
235 x3
245 x3
Overheard press
115 x5
135 x5
125 x5
Pull ups
overheard tricep extensions
lateral raises
rows
abs
Tuesday, July 24, 2012
Luke 7-23-12 Squat
Squat
365 x 1 @ 8-
385 x 1 @ 8+
405 x 1 @ 10 felt hard, slow
415 x 1 @ 10
425 x 1 @ 10 at parallel, ties PR
SSB low box squat
2 plates x 5 x 3
Band Resisted SSB low box squat
365 x 1 @ 8-
385 x 1 @ 8+
405 x 1 @ 10 felt hard, slow
415 x 1 @ 10
425 x 1 @ 10 at parallel, ties PR
SSB low box squat
2 plates x 5 x 3
Band Resisted SSB low box squat
1 plate x 2
1 plate 5 x 2
stopped early because everything hurt
machines
Labels:
Luke,
safety squat bar box squats,
squat,
ssb
Monday, July 23, 2012
Ryan Squat 7/23/12
Squat-
305 x1
315 x1
325 x1
335 x1
345 x1
SSB Low Box
225 x5 x3
SSB Band Resisted Low Box
135 x2
175 x2
155 x2 x5
135 x2x1
Abs
305 x1
315 x1
325 x1
335 x1
345 x1
SSB Low Box
225 x5 x3
SSB Band Resisted Low Box
135 x2
175 x2
155 x2 x5
135 x2x1
Abs
Thursday, July 19, 2012
Luke 7-18-12 Bench
Bench
205 x 3 @ 8
225 x 3 @ 10- PR of 5 pounds
225 x 3 @ 10-
225 x 3 @ 10
215 x 3 @ 10
2 Board
235 x 3
225 x 3 x 3
Seated Shoulder Press
up to 125 x 5
Close Grip Lat Pulldown
up to 250 x 6
Bent Over Rows, Shoulders, Triceps superset
Abs
205 x 3 @ 8
225 x 3 @ 10- PR of 5 pounds
225 x 3 @ 10-
225 x 3 @ 10
215 x 3 @ 10
2 Board
235 x 3
225 x 3 x 3
Seated Shoulder Press
up to 125 x 5
Close Grip Lat Pulldown
up to 250 x 6
Bent Over Rows, Shoulders, Triceps superset
Abs
Tuesday, July 17, 2012
Luke 7-16-12 Squat
Squat
315 x 3
335 x 3
355 x 3
375 x 3
395 x 3 @ 10 5 pounds off PR
some left hip pain which isn't bad now
Low SSB box squat
up to 2 plates 5
Band Resisted SSB low box squat
8 sets up to plate + 10 x 2
315 x 3
335 x 3
355 x 3
375 x 3
395 x 3 @ 10 5 pounds off PR
some left hip pain which isn't bad now
Low SSB box squat
up to 2 plates 5
Band Resisted SSB low box squat
8 sets up to plate + 10 x 2
Sunday, July 15, 2012
USPA Fit Expo San Jose
Weight Class - 198
BW - 198
Hey everyone,
I hope you guys have been training hard over the summer. Yesterday I did my first multi-ply meet but I wore my regular single ply gear. The only difference was that I didn't have to walk out my squat. I was originally gonna handle for people but we had a few of our lifters get injured (I found out I was doing this meet 3 weeks ago). Pretty pissed about my deadlift but whatever. I rushed my position on my second attempt and couldn't lock it out. Here are my best lifts
Best Squat - 639 Gym/Meet PR
Best Bench - 402 Meet PR, missed 424 :(
Best Deadlift - 562 Meet PR, missed 606 twice :(
TOTAL: 1603 PR
Thursday, July 12, 2012
Luke 7-11-12 Bench
Bench
205 x 5 @ 8+
215 x 5 @ 10 PR of 5 pounds
205 x 5 @ 9+
205 x 5 @ 10-
205 x 5 @ 10-
2 Board Press
225 x 3 x 3
230 x 3
Seated Shoulder Press
up to 115 x 5 @ 8-
ss with Close Grip Lat Pulldown
200 x 5
230 x 5
250 x 5 x 2
Bent Over Rows
up to 265 x 6
ss with dumbbell lateral raises and triceps extensions
abs
205 x 5 @ 8+
215 x 5 @ 10 PR of 5 pounds
205 x 5 @ 9+
205 x 5 @ 10-
205 x 5 @ 10-
2 Board Press
225 x 3 x 3
230 x 3
Seated Shoulder Press
up to 115 x 5 @ 8-
ss with Close Grip Lat Pulldown
200 x 5
230 x 5
250 x 5 x 2
Bent Over Rows
up to 265 x 6
ss with dumbbell lateral raises and triceps extensions
abs
Labels:
2 board,
bench,
bent-over rows,
Luke,
PR
Tuesday, July 10, 2012
Luke 7-9-12 Squat
First full Squat workout since nationals
Squat
225 x 5
265 x 5
305 x 5 @ 8-
345 x 5 @ 8+
365 x 5 @ 10- 10 pounds off pr
SSB low box squat
plate x 5
plate quarter x 5
plate quarter ten x 5
band resisted SSB low box squat
8 x 2 at around plates
Squat
225 x 5
265 x 5
305 x 5 @ 8-
345 x 5 @ 8+
365 x 5 @ 10- 10 pounds off pr
SSB low box squat
plate x 5
plate quarter x 5
plate quarter ten x 5
band resisted SSB low box squat
8 x 2 at around plates
Saturday, July 7, 2012
Luke 7-6-12 Deadlift
Deadlift
405 x 1 @ 8
435 x 1 @ 10-
465 x 1 @ 10
Band Resisted Speed Pulls
purples + 225 x 3 x 8
Banded Hypers
4 sets
Cable Ball Transversus
4 sets
405 x 1 @ 8
435 x 1 @ 10-
465 x 1 @ 10
Band Resisted Speed Pulls
purples + 225 x 3 x 8
Banded Hypers
4 sets
Cable Ball Transversus
4 sets
Labels:
deadlift,
Luke,
speed pulls
Friday, July 6, 2012
Luke 7-5-12 Bench
Bench
220 x 1 @ 8+
240 x 1 @ 10 PR
245 x fail very close
Pause Bench
195 x 3
205 x 2 + fail
One arm cable rows
Skull crushers
Hammer curls
Shrugs
Weigh In: 166.7 lbs
220 x 1 @ 8+
240 x 1 @ 10 PR
245 x fail very close
Pause Bench
195 x 3
205 x 2 + fail
One arm cable rows
Skull crushers
Hammer curls
Shrugs
Weigh In: 166.7 lbs
Friday, June 29, 2012
Ryan Dead Assist 6/29/12
Week 5 back at practice:
Good Mornings-
345 x5
375 x5
385 x5
395 x5
405 x5
Speed pulls with bands
speed pulls w/o bands
Glute kickback cybex machine
Hamstring curls
abs
Good Mornings-
345 x5
375 x5
385 x5
395 x5
405 x5
Speed pulls with bands
speed pulls w/o bands
Glute kickback cybex machine
Hamstring curls
abs
Luke 6-29-12 Dead Assist
Low Box Squats (lowest box, no mat)
225 x 5
245 x 5
265 x 5
285 x 5
305 x 5 @ 9
slight pain in hip, but no pain after
Speed Pulls
this was just a mess
Cybex Eagle glute machine
hamstring curls
hanging swinging abs
225 x 5
245 x 5
265 x 5
285 x 5
305 x 5 @ 9
slight pain in hip, but no pain after
Speed Pulls
this was just a mess
Cybex Eagle glute machine
hamstring curls
hanging swinging abs
Labels:
low box squats,
Luke
Wednesday, June 27, 2012
Luke 6-27-12 Bench
last sunday I did bench assist
Seated military press (stopping at chin/neck level)
115 x 5
125 x 5
135 x 5
145 x 3
Incline Dumbbell Press
70's x 8 x 3
t bar rows, biceps, other stuff
wednesday
Bench
200 x 3 @ 8-
210 x 3 @ 8+
220 x 3 @ 10- PR of 5 pounds
Pause Bench
190 x 3
200 x 3
200 x 3
close grip cable press and low underhand row machine superset
shrugs, wide grip pull up, curls superset
ab wheel
Seated military press (stopping at chin/neck level)
115 x 5
125 x 5
135 x 5
145 x 3
Incline Dumbbell Press
70's x 8 x 3
t bar rows, biceps, other stuff
wednesday
Bench
200 x 3 @ 8-
210 x 3 @ 8+
220 x 3 @ 10- PR of 5 pounds
Pause Bench
190 x 3
200 x 3
200 x 3
close grip cable press and low underhand row machine superset
shrugs, wide grip pull up, curls superset
ab wheel
Labels:
bench,
incline dumbbell press,
Luke,
pause bench,
PR,
seated military press
Thursday, June 21, 2012
Ji 6/20/12
Hella big gym at pro sports club. takes 5 minutes just to talk to weight room.
Squated for first time since hurting myself way back in week 3 (?) of spring quarter.
barx8
95x5
135x5
185x5 feeling good here.
225x5 easy.
245x5
SI joint area/hip hurt a little after. stretched it out. cracked back. should be fine for now.
seated rows 130x8x4
rotator cuff stuff that dave said to do. 2x20 each arm
Wednesday, June 20, 2012
Luke 6-20-12 post grad solstice bench
Bench with secret hidden donuts
45 x 10
100 x 6
150 x 4
190 x 5 @ 8
200 x 5 @ 9
210 x 5 @ 10 PR of 5 pounds
Pause Bench 3 seconds
190 x 3 x 2
200 x 2 + spot
Skull Crushers
80 x 10
100 x 10 x 2
Close Grip Cable Press
Low Rows Machine
Wide Grip Pull Ups
Shrugs
Curls
45 x 10
100 x 6
150 x 4
190 x 5 @ 8
200 x 5 @ 9
210 x 5 @ 10 PR of 5 pounds
Pause Bench 3 seconds
190 x 3 x 2
200 x 2 + spot
Skull Crushers
80 x 10
100 x 10 x 2
Close Grip Cable Press
Low Rows Machine
Wide Grip Pull Ups
Shrugs
Curls
Labels:
bench,
Luke,
pause bench,
PR,
skullcrushers
Wednesday, June 13, 2012
Luke 6-13-12 Bench
Bench (adding donuts to every set for muscle confusion)
50 x 10
100 x 6
150 x 4
190 x 1
220 x 1 @ 8+
235 x 1 @ 10 PR of 5 pounds. used 2 donuts per side
240 x fail very very close
230 x 1 @ 10-
230 x 1 @ 10-
3 second Pause Bench
190 x 3 @ 10-
190 x 3 @ 10-
200 x 3 @ 10-
Pull Ups
BW x 5
BW + 45 x 5
BW + 70 x 5
BW + 75 x 5
superset with Dips
same weights above x 6 per set
Shrugs
405 x 12 x 3
Supine Rows
BW x 6 x 3
Rotator Cuff prehab stuff
50 x 10
100 x 6
150 x 4
190 x 1
220 x 1 @ 8+
235 x 1 @ 10 PR of 5 pounds. used 2 donuts per side
240 x fail very very close
230 x 1 @ 10-
230 x 1 @ 10-
3 second Pause Bench
190 x 3 @ 10-
190 x 3 @ 10-
200 x 3 @ 10-
Pull Ups
BW x 5
BW + 45 x 5
BW + 70 x 5
BW + 75 x 5
superset with Dips
same weights above x 6 per set
Shrugs
405 x 12 x 3
Supine Rows
BW x 6 x 3
Rotator Cuff prehab stuff
Labels:
bench,
dips,
Luke,
pause bench,
PR,
pull ups,
shrugs,
supine row
Monday, June 11, 2012
Luke 6-9-12 Bench Assist
Standing Press
115 x 3
125 x 3
135 x 2
125 x 2 x 2
neutral grip dumbbell bench
65's x 8 x 2
70's x 8 x 2
Lat pulldown
180 x 8
200 x 8
230 x 8
260 x 5 PR
other stuff mainly biceps and shoulders and abs and triceps
115 x 3
125 x 3
135 x 2
125 x 2 x 2
neutral grip dumbbell bench
65's x 8 x 2
70's x 8 x 2
Lat pulldown
180 x 8
200 x 8
230 x 8
260 x 5 PR
other stuff mainly biceps and shoulders and abs and triceps
Ro 6/10/12 Bench Assistance
Standing Press:
95 x 5
105 x 5
115 x 5
120 x 5
115 x 5
Neutral Grip Bench:
60s x 8 x 2
65s x 8 x 2
Chest-supported rows:
90 x 8
100 x 8
100 x 8
110 x 8
Lateral Raises:
12.5 x 10 x 4
Lat Pull-downs:
160 x 8 x 2
170 x 8 x 2
Biceps:
50 lb curl bar x 15, 18 , 21
95 x 5
105 x 5
115 x 5
120 x 5
115 x 5
Neutral Grip Bench:
60s x 8 x 2
65s x 8 x 2
Chest-supported rows:
90 x 8
100 x 8
100 x 8
110 x 8
Lateral Raises:
12.5 x 10 x 4
Lat Pull-downs:
160 x 8 x 2
170 x 8 x 2
Biceps:
50 lb curl bar x 15, 18 , 21
Friday, June 8, 2012
Ro 6/8/12 Deadlift
Deadlift:
405 x 5 @ 9+
Rack Pulls:
365 x 5
405 x 5
435 x 5
455 x 5
GHRs:
45 x 15 x 3
Dave's P90X Ab Exercise:
4 x 10
405 x 5 @ 9+
Rack Pulls:
365 x 5
405 x 5
435 x 5
455 x 5
GHRs:
45 x 15 x 3
Dave's P90X Ab Exercise:
4 x 10
Luke 6-8-12 Deadlift
Deadlift
365 x 5 @ 8
405 x 5 @ 8+ had to reset because plates fell off
Stiff Leg Deadlift
265 x 8
285 x 8 x 2
Hypers
365 x 5 @ 8
405 x 5 @ 8+ had to reset because plates fell off
Stiff Leg Deadlift
265 x 8
285 x 8 x 2
Hypers
Labels:
deadlift,
Luke,
stiff-legged deadlift
Thursday, June 7, 2012
Ro 6/6/12 Bench
Bench
175 x 3 x 2
185 x 2 (Racked after 2nd grinder rep)
175 x 3 x 2
Pause Bench:
155 x 3 x 2
165 x 3
One-armed Rows:
130 x 8
140 x 8
120 x 6
130 x 6
Lateral Raise Machine:
80 x 5 x 3
Tricep-Pressdown:
130 x 12
140 x 15
140 x 10
Lat Pull-downs:
160 x 8 x 4
100 x 15 x 3
GHR Abs:
8 x 3
175 x 3 x 2
185 x 2 (Racked after 2nd grinder rep)
175 x 3 x 2
Pause Bench:
155 x 3 x 2
165 x 3
One-armed Rows:
130 x 8
140 x 8
120 x 6
130 x 6
Lateral Raise Machine:
80 x 5 x 3
Tricep-Pressdown:
130 x 12
140 x 15
140 x 10
Lat Pull-downs:
160 x 8 x 4
100 x 15 x 3
GHR Abs:
8 x 3
Luke 6-6-12 Bench
Bench
205 x 3 @ 9+
210 x 3 @ 10-
210 x 3 @ 10-
210 x 3 @ 10-
215 x 3 @ 10 ties PR
3 second Pause Bench
185 x 3 x 2
195 x 3 PR
Rows and Biceps and Triceps and stuff
205 x 3 @ 9+
210 x 3 @ 10-
210 x 3 @ 10-
210 x 3 @ 10-
215 x 3 @ 10 ties PR
3 second Pause Bench
185 x 3 x 2
195 x 3 PR
Rows and Biceps and Triceps and stuff
Labels:
bench,
Luke,
pause bench,
PR
Wednesday, June 6, 2012
Luke 6-4-12
Last friday
sumo deficit deadlift
295 x 5
335 x 5
345 x 5 these suck
stiff legs
245 x 8 x 3 these hurt my shoulder sometimes
other stuff
last saturday
Standing Press
105 x 5
115 x 5 x 4
other stuff
monday
lunges
165 x 10
185 x 10
205 x 10
135 x 20
machines
sumo deficit deadlift
295 x 5
335 x 5
345 x 5 these suck
stiff legs
245 x 8 x 3 these hurt my shoulder sometimes
other stuff
last saturday
Standing Press
105 x 5
115 x 5 x 4
other stuff
monday
lunges
165 x 10
185 x 10
205 x 10
135 x 20
machines
Labels:
Luke,
lunges,
standing press,
sumo deficit deadlift
Vit - Update
Hey everyone, I'm 3.5 weeks out from USPA Nationals and will be doing my last few heavy workouts over the next couple of weeks. I have a squat video from last Saturday (a little high) and a deadlift video from yesterday. Didn't take any bench videos on Monday but progress is slow as usual (hit 335, which is 5lbs over my meet PR). My training weight is around 210lbs so we will see how my lifts are affected with the cut to 198s.
Monday, June 4, 2012
Ro 6/3/12 Bench Assistance
Standing Press:
95 x 5
105 x 5
115 x 5 x 3 @ 9+
Neutral-grip DB Bench:
50s x 8
55s x 8
60s x 8
65s x 8
Chest-Supported Rows:
90 x 8
100 x 8
110 x 8
110 x8
Lateral Raises:
12 x 10 x 4
Close-grip Pull-downs:
160 x 8 x 4
One-armed Tricep Extension:
25 x 10 x 3
21s:
50 x 19
40 x 21
40 x 21
Friday, June 1, 2012
Ro 6/1/12 Deadlift Assistance
Deficit Sumo Deadlifts:
305 x 5
335 x 5
345 x 5
Stiff-legged Deadlifts:
275 x 5
295 x 5
305 x 5
315 x 5
Shrug Machine:
4 plates x 30
5 plates x 15
5 plates + 25 x 15
6 plates x 15
Box Jumps
Leg-Curls:
90 x 10, 70 x 10, 50 x 10, 30 x 10
100 x 10, 80 x 10, 60 x 10, 40 x 10
Did two sets of these
Transverses Abs:
3 sets
Ro 5/30/12 Bench
Bench:
155 x 5
165 x 5
175 x 5
175 x 5
180 x 5
Band-resisted Bench W/ 3 sets of bands:
95 x 3 x 9
One-armed Cable Rows W/ Mucho Ingles:
130 x 5 x 2 per arm
140 x 5 x 2 per arm
Cable Tricep Extension:
70 x 30
120 x 8
130 x 11
Dumbbell Tricep Extension
25 x 8 x 3 per arm
Lat-Pull Downs:
160 x 8 x 4
Close-grip on the Fly Machine:
60 x 10
70 x 10 x 2
P90X Ab thing that Dave showed me:
3 sets of 8
155 x 5
165 x 5
175 x 5
175 x 5
180 x 5
Band-resisted Bench W/ 3 sets of bands:
95 x 3 x 9
One-armed Cable Rows W/ Mucho Ingles:
130 x 5 x 2 per arm
140 x 5 x 2 per arm
Cable Tricep Extension:
70 x 30
120 x 8
130 x 11
Dumbbell Tricep Extension
25 x 8 x 3 per arm
Lat-Pull Downs:
160 x 8 x 4
Close-grip on the Fly Machine:
60 x 10
70 x 10 x 2
P90X Ab thing that Dave showed me:
3 sets of 8
Thursday, May 31, 2012
Luke 5-30-12 Bench
Bench
205 x 5 @ 10 ties PR
195 x 5 @ 9
200 x 5 @ 10-
200 x 5 @ 10-
205 x 4+fail
Band Resisted Bench
9 sets, many bands, several at 125 x 3
One Arm Cable Rows
up to 160 x 5 per arm
Triceps
Pull Ups
Close Grip Cable Press
205 x 5 @ 10 ties PR
195 x 5 @ 9
200 x 5 @ 10-
200 x 5 @ 10-
205 x 4+fail
Band Resisted Bench
9 sets, many bands, several at 125 x 3
One Arm Cable Rows
up to 160 x 5 per arm
Triceps
Pull Ups
Close Grip Cable Press
Labels:
band resisted bench,
bench,
Luke,
one arm cable row
Wednesday, May 30, 2012
Rolando 5/28/12 Squats
Squat:
315 x 5
325 x 5
335 x 5
345 x 5
315 x 5
Lunges:
95 x 5 x 2
115 x 5
Cleans:
135 x 3 x 3
Calves:
400lb x 100 x 3
Ham String Curls, Leg Extensions.
Overall a pretty rushed workout on Memorial Day.
315 x 5
325 x 5
335 x 5
345 x 5
315 x 5
Lunges:
95 x 5 x 2
115 x 5
Cleans:
135 x 3 x 3
Calves:
400lb x 100 x 3
Ham String Curls, Leg Extensions.
Overall a pretty rushed workout on Memorial Day.
Saturday, May 26, 2012
Luke 5-25-12 Bench Assist
Weighted Chin Ups in the squat rack
BW x 5
BW + 45 x 5
BW + 90 x 5
BW + 115 x 2.5
BW + 90 x 5
Press
115 x 5
125 x 5 @ 10 PR?
135 x 1 @ 10 maybe I could get more fresh, but it feels like a grinder the whole way
Decline Bench Sit Ups
and then later we had a max reps competition at Justin's night club (garage)
Bench
135 x 10
135 x 28+fail PR
BW x 5
BW + 45 x 5
BW + 90 x 5
BW + 115 x 2.5
BW + 90 x 5
Press
115 x 5
125 x 5 @ 10 PR?
135 x 1 @ 10 maybe I could get more fresh, but it feels like a grinder the whole way
Decline Bench Sit Ups
and then later we had a max reps competition at Justin's night club (garage)
Bench
135 x 10
135 x 28+fail PR
Labels:
bench,
Luke,
PR,
press,
weighted chinups
Tuesday, May 22, 2012
Luke 5-22-12 Bench
Although this is a rest week I still need to bench to keep my progress up
Bench
185 x 5
200 x 8 @ 10 PR
185 x 10 @ 10 ties PR
Close Grip Incline Bench
135 x 3
155 x 3
175 x 3 @ 9
Pendlays
135 x 6
185 x 6
165 x 6
Ab Wheel
Labels:
bench,
incline bench,
Luke,
PR
Sunday, May 20, 2012
Luke 5-18, 5-19 Dead, Bench Assist
Deadlift
435 x 1 @ 10
485 x fail couldn't get off ground
Stiffies
up to 300 x 8 kinda hurt right shoulder from this, but it's better now
other stuff
Weighted Pull Ups
BW x 5
BW + 45 x 5
BW + 70 x 5
BW + 90 x 4
BW + 70 x 5
Bench
145 x 10
155 x 10
165 x 12
more other stuff
435 x 1 @ 10
485 x fail couldn't get off ground
Stiffies
up to 300 x 8 kinda hurt right shoulder from this, but it's better now
other stuff
Weighted Pull Ups
BW x 5
BW + 45 x 5
BW + 70 x 5
BW + 90 x 4
BW + 70 x 5
Bench
145 x 10
155 x 10
165 x 12
more other stuff
Labels:
bench,
deadlift,
fail,
Luke,
stiff-legged deadlift,
weighted pullups
Thursday, May 17, 2012
Luke 5-16-12 Bench
Bench
205 x 1
220 x 1
230 x 1 @ 10 PR of 5 pounds
Incline Bench
155 x 5
165 x 5 seat slipped and made this really hard
165 x 5 x 2?
One Arm Cable Rows
100 x 5
130 x 5
150 x 5
170 x 5 per arm PR
Triceps Wounding
155, 165, 175 PR
Lat Pulldowns
up to 230 x 6
21's at 60 pounds
ab wheel
205 x 1
220 x 1
230 x 1 @ 10 PR of 5 pounds
Incline Bench
155 x 5
165 x 5 seat slipped and made this really hard
165 x 5 x 2?
One Arm Cable Rows
100 x 5
130 x 5
150 x 5
170 x 5 per arm PR
Triceps Wounding
155, 165, 175 PR
Lat Pulldowns
up to 230 x 6
21's at 60 pounds
ab wheel
Labels:
21's,
ab wheel,
bench,
lat pulldown,
Luke,
one arm cable row,
PR,
tricep wounding
Bench 1 Cycle 2
5/17/12
Bench
225, 245, 265
285 x 1 (10 lb PR)
300 x fail, failed about 2 inches off the chest
Med. Grip Incline Bench
145 x 5, 5, 5
One-Arm Cable Row
110, 110, 120 x 5
Tricep Wounding
165, 175, 185
Lat Pulldown
160, 170, 170 x 8
Ab Wheel
Bench
225, 245, 265
285 x 1 (10 lb PR)
300 x fail, failed about 2 inches off the chest
Med. Grip Incline Bench
145 x 5, 5, 5
One-Arm Cable Row
110, 110, 120 x 5
Tricep Wounding
165, 175, 185
Lat Pulldown
160, 170, 170 x 8
Ab Wheel
Labels:
ab wheel,
bench,
greg,
incline bench,
lat pulldown,
one arm rows,
tricep wounding
Wednesday, May 16, 2012
Possibly the slowest squat I've ever done
Squat:
515x1
545x1
565x1 (+5 PR)
So slow I could call Grandma during it. Not really feeling explosive or rested, but decided to go for a PR anyway. Definitely an @10+ lift.
515x1
545x1
565x1 (+5 PR)
So slow I could call Grandma during it. Not really feeling explosive or rested, but decided to go for a PR anyway. Definitely an @10+ lift.
Tuesday, May 15, 2012
Luke 5-14-12 Squat
Lunges
185 x 10
205 x 10 x 2
Squat
225 x 6 x 2
Quads Death
started at full stack, 25 reps on squat
started at 250, 22 reps on squat
Leg Curls and Calves and Abs
185 x 10
205 x 10 x 2
Squat
225 x 6 x 2
Quads Death
started at full stack, 25 reps on squat
started at 250, 22 reps on squat
Leg Curls and Calves and Abs
Labels:
back squat,
Luke,
lunges,
quad death
Monday, May 14, 2012
Squat 1 Cycle 2
5/14/12
Squat
315 x 1 @ 9+
345 x 1 @ 10
365 x 1 @ 10+ (10 lb PR)
Lunges
135, 145, 155, 155 x 5
Anderson Squats
225, 235, 245 x 3
Abs
Squat
315 x 1 @ 9+
345 x 1 @ 10
365 x 1 @ 10+ (10 lb PR)
Lunges
135, 145, 155, 155 x 5
Anderson Squats
225, 235, 245 x 3
Abs
Labels:
abs,
anderson squat,
greg,
lunges,
PR
Sunday, May 13, 2012
Luke 5-12-12 Bench Assist
Weighted Supine Rows with hold at top
BW + 45 x 5
BW + 70 x 5
BW + 90 x 5
BW + 105 x 5
Bench
145 x 10
155 x 10
165 x 10
Neutral Grip Dumbbell Bench
60's x 6
65's x 6
70's x 6
Triceps, hammer curls, dips, pull ups abs
BW + 45 x 5
BW + 70 x 5
BW + 90 x 5
BW + 105 x 5
Bench
145 x 10
155 x 10
165 x 10
Neutral Grip Dumbbell Bench
60's x 6
65's x 6
70's x 6
Triceps, hammer curls, dips, pull ups abs
Labels:
bench,
Luke,
neutral grip dumbbell bench,
supine row
Saturday, May 12, 2012
Max 5/12 Bench Assist
Press
135x3
140x3
145x3
150x3 2 sets
Didn't think I was gonna hit the 150 so I only made small jumps, then I hit it anyway.
Reverse-Grip Bench
165x5
155x5
160x5 3 sets
Weird exercise...
Cable Rows
180x5 4 sets
190x5
21's
50lb x21, 19, 21
Yep.
Overhead Squat
95 4x5
Luke 5-11-12 Deadlift
Good Mornings instead of box squats
up to 315 x 8
Deadlift
315 x 5 x 3
Power Cleans
135 x 3
155 x 3
175 x 3
185 x 3
GHR's and GHR abs
up to 315 x 8
Deadlift
315 x 5 x 3
Power Cleans
135 x 3
155 x 3
175 x 3
185 x 3
GHR's and GHR abs
Labels:
deadlift,
good morning,
Luke,
power clean
Deadlift Assistance
5/11/12
Band-Resisted Box Squats (reds)
165 x 2 x 2
185 x 2 x 4
225 x 2 x 2
Deadlifts
275 x 5 x 3
Power Cleans
135, 145, 155 x 3
165, 175, 165, 175 x 1
GHRs and Abs
Band-Resisted Box Squats (reds)
165 x 2 x 2
185 x 2 x 4
225 x 2 x 2
Deadlifts
275 x 5 x 3
Power Cleans
135, 145, 155 x 3
165, 175, 165, 175 x 1
GHRs and Abs
Bench 3 Cycle 2
5/9/12
Bench
235 x 3
245 x 3
255 x 3 (10 lb PR)
Medium Grip Incline Bench
135, 145, 155, 165 x 5
One-Arm Cable Row
110 x 5 x 2
120 x 5 x 2
Tricep Wounding
155, 165, 165
Lat Pulldown
160 x 8 x 3
Ab Wheel
Bench
235 x 3
245 x 3
255 x 3 (10 lb PR)
Medium Grip Incline Bench
135, 145, 155, 165 x 5
One-Arm Cable Row
110 x 5 x 2
120 x 5 x 2
Tricep Wounding
155, 165, 165
Lat Pulldown
160 x 8 x 3
Ab Wheel
Thursday, May 10, 2012
Luke 5-9-12 Bench
Bench
195 x 3
205 x 3 @ 10-
210 x 3 @ 9+
Close Grip Incline Press
145 x 5
155 x 5
165 x 5
170 x 5 @ 10+
One Arm Cable Row
100 x 5 per arm
130 x 5 per
150 x 5 per
170 x 5 per PR
Triceps Wounding
155 x 2 board, 3 board 4 board
165 x same
165 x 2 + 3 + 15 or so reps on 4 board
Wide ish Grip Lat Pulldown
200 x 6
220 x 6
250 (stack) x 6
abs floor sweeper
195 x 3
205 x 3 @ 10-
210 x 3 @ 9+
Close Grip Incline Press
145 x 5
155 x 5
165 x 5
170 x 5 @ 10+
One Arm Cable Row
100 x 5 per arm
130 x 5 per
150 x 5 per
170 x 5 per PR
Triceps Wounding
155 x 2 board, 3 board 4 board
165 x same
165 x 2 + 3 + 15 or so reps on 4 board
Wide ish Grip Lat Pulldown
200 x 6
220 x 6
250 (stack) x 6
abs floor sweeper
Wednesday, May 9, 2012
Max 5/9 Bench
Bench
210x3
220x3
230x3 PR
Incline Bench
170x5
175x5 2 sets
180x5
185x3
The last one was for the ego.
Dips
45x5
60x5
65x5
70x5,4,4
Better than last time?
Pull-Ups
25x5
35 4x5
The bicep crunch at the top is killing me, I need to do more 21s
Overhead Squat
95 3x5
Hip's been giving me trouble lately, but it's still moving so it hasn't rotated. I'll do ez stuff like this until it's better.
Squat 3 Cycle 2
5/7/12
Squat
275, 285, 295 x 3
then kevin did 300 so I did 305 x 3 (10lbs less than PR)
Lunges
135 x 5 x 4
Anderson Squat
225 x 3 x 2 These were much harder than last week and I definitely hit my fatigue stop after this set
185 x 3 This set wasn't great
Arnold Superset (Leg Extension + Squat)
135 x 26
Calves, Transverse Abs, Hamstring Curls
Squat
275, 285, 295 x 3
then kevin did 300 so I did 305 x 3 (10lbs less than PR)
Lunges
135 x 5 x 4
Anderson Squat
225 x 3 x 2 These were much harder than last week and I definitely hit my fatigue stop after this set
185 x 3 This set wasn't great
Arnold Superset (Leg Extension + Squat)
135 x 26
Calves, Transverse Abs, Hamstring Curls
Labels:
abs,
anderson squat,
back squat,
calves,
greg,
hamstring curls,
lunges
Monday, May 7, 2012
Luke 5-7-12 Squat
Lunges
135 x 10
185 x 10
195 x 10 high bar
190 x 10 high bar
185 x 10 high bar
Ken Anderson Squats off pin 11, 1 lower than last week
315 x 5
365 x 5
405 x 5
Quadriceps Death
Calves
Transversus
135 x 10
185 x 10
195 x 10 high bar
190 x 10 high bar
185 x 10 high bar
Ken Anderson Squats off pin 11, 1 lower than last week
315 x 5
365 x 5
405 x 5
Quadriceps Death
Calves
Transversus
Labels:
anderson squat,
Luke,
lunges
Luke 5-4 and 5-5-12 Dead and Bench Asst
Deadlift
385 x 3 @ 8
415 x 3 @ 9+
435 x 3 @ 9+
Stiff Legs
up to 275 x 8
Glute Thrusts, other stuff, machine shrugs up to 5 plates per side no wraps x 6
Weighted Supine Rows with feet on bench
10 x 5 x 2
25 x 5 x 2
Bench
135 x 10
145 x 10
155 x 10
165 x 10 @ 9
Neutral Grip Bench
55's x 6 x 3
Dumbbell Triceps Extensions
27.5 x 10 x 3 per arm
Hammer Curls
50's x 8 per arm x 3
385 x 3 @ 8
415 x 3 @ 9+
435 x 3 @ 9+
Stiff Legs
up to 275 x 8
Glute Thrusts, other stuff, machine shrugs up to 5 plates per side no wraps x 6
Weighted Supine Rows with feet on bench
10 x 5 x 2
25 x 5 x 2
Bench
135 x 10
145 x 10
155 x 10
165 x 10 @ 9
Neutral Grip Bench
55's x 6 x 3
Dumbbell Triceps Extensions
27.5 x 10 x 3 per arm
Hammer Curls
50's x 8 per arm x 3
Labels:
bench,
deadlift,
Luke,
stiff-legged deadlift,
supine row
Saturday, May 5, 2012
Max 5/2 Bench and 5/5 Bench Assist
5/2
Bench205x5
215x5 5lb PR
220x3
Failed the 4th about 2-3cm away from lockout due to degradation of form, forgetting to extend my arms, and generally being a little bitch.
Incline
165 2x5
170 2x5
Pull-ups and Dips
Weight on dips was below what I did last week, varied the weight a lot. I think my shoulders were tired from all the benching, or just from being a little bitch. Pullups I got +37.5lb for a gross 4x5
5/5
Standing Press
135x5
140 3x5
^suck it, Tim.
Herp derp front lever rows and 21's finished off the workout, as I am at home and the only cable I have access to is Nathan Summers.
Friday, May 4, 2012
Luke 4-30, 5-2-12 Squat and Bench
did lunges because squatting hurts my hip
up to 195 x 10
High Anderson Squats
up to 405 x 5
Bench
195 x 5 x 2 hard
185 x 5
Close Grip Incline Bench
up to 165 x 5
One Arm Cable Rows
up to 160 x 6 per arm
Wide Grip Lat Pulldown
up to 220 x 6
Labels:
bench,
injury,
Luke,
lunges,
one arm cable row
Sunday, April 29, 2012
Relearning the Bench Shirt
Here's some vids from my first shirted day since my last meet. It has never been so hard to touch my chest with this damned shirt. One of the most frustrating days at Diablo by far. You'll see on the failed 385 that I struggled going down and tried to force the last inch. Then I was able to double it. On the 405 I was so focused on touching that I did a touch and go. I'm going in the shirt one more time to hit my opener a couple of times for clean singles.
385 x f
385 x 2
405 x 1
Labels:
Misael,
shirt work
Max 4/28 Bench Assist
Press
135x1
145x1
150x1
155x1
160x1 <-PR
Close Grip Lat Pulldown
200x5
210 3x5
Tried the stack, but couldn't get the handle past the top of my head. Last time I couldn't even move it though, so that's progress, right?
Squats
225 4x5
Easy. I might start coming to squat day again before the end of the quarter if I don't get reinjured.
Labels:
bench assistance,
max,
squat
Saturday, April 28, 2012
Luke 4-27-12 Deadlift
Deadlift
225 x 5
275 x 8
315 x 8 @8
365 x 8 @8 PR
I miss my suit for deadlift, but I want to get some more off the floor strength
High Pulls
135 x 3
155 x 3
185 x 3
205 x 3
185 x 3, 3
205 x 3, 3
Hamstrings n' things
225 x 5
275 x 8
315 x 8 @8
365 x 8 @8 PR
I miss my suit for deadlift, but I want to get some more off the floor strength
High Pulls
135 x 3
155 x 3
185 x 3
205 x 3
185 x 3, 3
205 x 3, 3
Hamstrings n' things
Thursday, April 26, 2012
Luke 4-23,25-12 Squat ad Bench
Lunges to rest hips
185 x 10 x 4
Leg Extensions
Hip Machines
Abs
Bench
tried to hit a PR at 230, failed due to lingering effects of cholera
185 x 8 @ 10+
I'm not as strong as I was a few weeks ago, but I think it will come back
Incline Bench
155 x 5
175 x 2 + fail
155 x 5 x 3
Dumbbell Rows
95's x 12 x 3 per arm
Dumbbell Bench
60's x 8
75's x 5,6
Chinups, dips, abs
185 x 10 x 4
Leg Extensions
Hip Machines
Abs
Bench
tried to hit a PR at 230, failed due to lingering effects of cholera
185 x 8 @ 10+
I'm not as strong as I was a few weeks ago, but I think it will come back
Incline Bench
155 x 5
175 x 2 + fail
155 x 5 x 3
Dumbbell Rows
95's x 12 x 3 per arm
Dumbbell Bench
60's x 8
75's x 5,6
Chinups, dips, abs
Labels:
bench,
incline bench,
Luke,
lunges
Wednesday, April 25, 2012
4/25 Bench
Bench Singulls
Burrito
225 success
235 success
245 fail
225 success
235 success
240 success
I'm failing at like... 4 board... idk
4.5-bored
240x5
3-boar'd
240x2
235x3 3 sets
Rough, just how I like it.
Pull-Ups
+35x5
+40x4
+35x5,5,4,4
Dips
+70x3,2,1 (strange set, weight started swinging)
+70x4
+70x5 2 sets
+70x4
Overhead Squats, worked up to 135x4, failed the 5th because my left shoulder was tired (read: personal problems)
Burrito
Sunday, April 22, 2012
Luke 4-20,4-21-12 Lower Back, Bench Assist GPP
Friday
Good Mornings up to 275 x 10 with good depth
some hip stuff. My hip is still hurting
Saturday
Semi Bent Over Rows
up to 185 x 6 or 8 light weight
Other rows, pulldowns, dumbbell shoulder press
GPP
stairs, burpees and sprints. I felt like I was gonna throw up. I need to get in better shape.
Good Mornings up to 275 x 10 with good depth
some hip stuff. My hip is still hurting
Saturday
Semi Bent Over Rows
up to 185 x 6 or 8 light weight
Other rows, pulldowns, dumbbell shoulder press
GPP
stairs, burpees and sprints. I felt like I was gonna throw up. I need to get in better shape.
Labels:
Luke
Thursday, April 19, 2012
Luke 4-18-12 Bench
First day back, first day lifting on the new cycle. My left hip hurts a lot, I'm not sure if I should squat.
Bench (Ram your bench)
205 x 3 x 3 @ 9+, 10-, 10
Bench (Ram your bench)
205 x 3 x 3 @ 9+, 10-, 10
195 x 3 x 2 @ 10-, 10-
Close Grip Incline Press (Slingshot your incline)
135 x 5
155 x 5
165 x 5 @ 10
155 x 5
Dumbbell Rows with loadable handles. I'm gonna say handle weight was 30 lbs
80's x 15
100's x 6
120's x 6
140's x 6
Triceps Wounding
155, 165, 155 (only got 2 reps on 4 board)
Chinups, Dips, Hanging Abs superset
Labels:
bench,
dumbbell row,
incline bench,
Luke,
tricep death
Monday, April 16, 2012
Luke 4-14-12 USAPL Collegiate Nationals 2012
USAPL Collegiate Nationals 2012, Baton Rouge
I did not have a very good start to this meet. I got sick with cholera (not really) and threw up the night before lifting, stayed up until 2 coughing, woke up at 6:40 and weighed in light at 158 pounds. I had a bad cough the whole trip and almost threw up again between 225 and 315 when warming up for squats. Considering this, I did pretty well.
Squat
207.5 kg (457 lbs) 2 whites. 1 red for depth. easy
217.5 kg (480 lbs) 2 whites. 1 red for depth. 16 pound meet PR. This one felt pretty hard and I only would have gone up 5 kilos, but I decided to go for 500 since I already had a big lead
227.5 kg (501 lbs) 3 reds. Failed just out of the hole. I blame the cholera.
Bench
95 kg (210 lbs) 3 whites. easy
105 kg (231 lbs) whites. pretty easy. 5 pound meet PR.
110 kg (243 lbs) 3 reds. almost had it, but failed in the transition to lockout
Deadlift
195 kg (430 lbs) 3 reds. went up super fast, but I fell forward and dropped it at the top.
202.5 kg (446 lbs) 3 whites. easy. I wanted to repeat my first because I was scared, but Mis made me move up because it was so easy
217.5 kg (480 lbs) 3 whites. easy. 28 pound meet PR. Had 10+ pounds in me.
Total: 540 kg (1190 lbs) 49 pound meet PR
Pretty good meet. I definitely had more in me, but the judging was very strict and I was not feeling near my best. I hit a triple body weight squat and deadlift. Thank you everyone that helped, especially my teammates for cranking my wraps, helping me warm up, and bringing me tums and other requests, Misael for submitting my attempts and helping in general, and Dave for handling my gear, coaching, and eating my tasty cakes.
Labels:
back squat,
bench,
collegiate nationals,
deadlift,
katana,
Luke,
meet,
meet video,
PR,
shirt work,
suit work,
super centurion,
weigh in
Thursday, April 5, 2012
4-2-12 and 4-4 Deadlift and Bench
Deadlift
455 x 1 lost balance at top
455 x 1 hitched
455 x 1 good, but still shitty
this was supposed to be my opener, looks like I will have to lower it
Bench
225 x 1 struggled lockout
225 x 1 ass came off
225 x 1 good?
probably should lower opener for this also
and then I hurt my shoulder
things are not looking good for the meet
Rough numbers for meet:
461, 485, 507
210, 230, 242
430, 468, 480-501
Tuesday, April 3, 2012
Sorry for my absence!
Hey guys, I know it's been a long time since I've posted here. Sorry. I still make it to the gym at least twice a week. Unfortunately, I can't even remember the last time I trained my deadlifts...
Just wanted to give a quick update on where my squat and bench are.
Bench:
Max: 210
1x3: 195
1x5: 185
Squat:
Max: 345
1x3: 315
1x5: 295
All of this is at roughly 185-190 pounds bodyweight.
Passover is coming, so I'll probably lose some weight, goal is to be around 175, but not lose strength.
Just wanted to give a quick update on where my squat and bench are.
Bench:
Max: 210
1x3: 195
1x5: 185
Squat:
Max: 345
1x3: 315
1x5: 295
All of this is at roughly 185-190 pounds bodyweight.
Passover is coming, so I'll probably lose some weight, goal is to be around 175, but not lose strength.
Labels:
back squat,
bench,
PR,
Scott
Wednesday, March 28, 2012
New Squat PR and More Weaknesses to Work on
Hey guys,
I hit 625 for a new squat PR last night (30lbs); 204 lb BW after dinner. Depth was about parallel but without knee wraps. I was pretty stoked considering I hadn't broken the 600 barrier before. I'm posting my 505 warm up video to show what I wish my 625 looked like on the way up. I feel like I had a good, controlled arched back on the way down but leaned forward on the way up. Also, I BOOKED MY TICKET FOR NATIONALS !!! WOO!!!
625
505
I hit 625 for a new squat PR last night (30lbs); 204 lb BW after dinner. Depth was about parallel but without knee wraps. I was pretty stoked considering I hadn't broken the 600 barrier before. I'm posting my 505 warm up video to show what I wish my 625 looked like on the way up. I feel like I had a good, controlled arched back on the way down but leaned forward on the way up. Also, I BOOKED MY TICKET FOR NATIONALS !!! WOO!!!
625
505
Tuesday, March 27, 2012
Luke 3-27-12 Bench
Shirted Bench
225 x 3
225 x 3
235 x 3 PR
Shirted 2 Board
245 x 3
255 x 3
250 x 3
Chest Supported Rows
Cable Flys
Incline Curls
Lat Pulldowns
Abs
Triceps
Labels:
2 board,
bench,
Luke,
PR,
shirt work
Luke 3-26-12 Squat
My left hip has been tight and painful. After nationals I will take a few weeks off.
415 x 1
455 x 3 @ 9+ knees wrapped
465 x 3 @ 10 knees wrapped, potential opener
then they wouldn't let us check out the SSB or the bands...
pause squats
275 x 3 bad idea on the hips
Front Squats
155 x 5
175 x 5
185 x 5
Leg Press
Hamstring Curls
Foam roller transversus
Labels:
back squat,
front squat,
Luke,
suit work
Sunday, March 25, 2012
Matt Buttimer - Alive and Well
Haven't posted in quite a while, so I figured I would give a quick update on my PL pursuits. I have been training as hard as ever and like Vit did a meet yesterday as well. Here is how it went (I competed at 181):
Squat:
534 3 whites...easy
567 2 reds, 1 white...called for depth, and one of the red lights was from the head judge, who has no business calling depth unless it is egregious, which it was not. It was an easy lift though. I have seen the head judge before at national meets and knew he was tough, bordering on unfair. This blew my hope for going for 600.
573 3 whites (26lb PR)...went up 2.5 kilos just to shove it in the head judges face and I took the squat down WAY below parallel to leave no doubt. This hurt me though as I had a long way to get back up and it was a good 5-6 second grinder - left me gassed.
Bench:
363 3 whites
385 3 whites
402 3 whites (17lb PR)
Good bench day considering in training I only touched my chest twice. Have been having some elbow/tendon issues in my shirt, but got it seated well for the meet and it didn't become an issue. Might have had another 10-15 lbs left in me.
Deadlift:
501 2 whites, 1 red...same judge as from the squats said one of my knees wasn't locked.
540 3 reds...lost my balance near the top and couldn't finish the lift.
540 3 whites...I had pulled 562 back in a meet last November (although I didn't bench in that meet) so I was hoping for more, but that last squat took a lot out of me.
1515 lb total (80 lb meet PR)
All in all a solid day and something to build off of for Men's Nationals.
Also I am about 85% sure I will come out for Collegiates, so I hope to see the UCLA competitors there.
Squat:
534 3 whites...easy
567 2 reds, 1 white...called for depth, and one of the red lights was from the head judge, who has no business calling depth unless it is egregious, which it was not. It was an easy lift though. I have seen the head judge before at national meets and knew he was tough, bordering on unfair. This blew my hope for going for 600.
573 3 whites (26lb PR)...went up 2.5 kilos just to shove it in the head judges face and I took the squat down WAY below parallel to leave no doubt. This hurt me though as I had a long way to get back up and it was a good 5-6 second grinder - left me gassed.
Bench:
363 3 whites
385 3 whites
402 3 whites (17lb PR)
Good bench day considering in training I only touched my chest twice. Have been having some elbow/tendon issues in my shirt, but got it seated well for the meet and it didn't become an issue. Might have had another 10-15 lbs left in me.
Deadlift:
501 2 whites, 1 red...same judge as from the squats said one of my knees wasn't locked.
540 3 reds...lost my balance near the top and couldn't finish the lift.
540 3 whites...I had pulled 562 back in a meet last November (although I didn't bench in that meet) so I was hoping for more, but that last squat took a lot out of me.
1515 lb total (80 lb meet PR)
All in all a solid day and something to build off of for Men's Nationals.
Also I am about 85% sure I will come out for Collegiates, so I hope to see the UCLA competitors there.
Saturday, March 24, 2012
USPA CA State Meet 2012
Hi everyone. I did a meet today :) Overall very happy with my results. I will post videos soon.
198lb Junior Single Ply Division
Squat
501 -no lift, 2 to 1 reds for depth
501 -good lift, 2 to 1 (44 lb PR)
534 -no lift
Bench
314 -good lift, 3 whites
330 -good lift, 3 whites (27 lb PR)
341-no lift, it was coming up but the bar rolled in my hands and went towards the racks
Deadlift
490 -good lift, 3 whites
518 -good lift, 3 whites
540 -good lift, 3 whites (78 lb PR)
Total: 1372 (150 lb PR)
Friday, March 23, 2012
Luke 3-22-12 Dead assist
Good Mornings
325 x 5
365 x 5
405 x 8
Rack Pulls
405 x 5
425 x 5
Deadlifts
275 x 5
295 x 5
Weighted GHR's
Floor Sweeper Abs
Labels:
good morning,
Luke,
rack pull
Wednesday, March 21, 2012
Luke 3-21-12 Bench
Bench
200 x 5 @ 9
210 x 4+fail PR no liftoff
185 x 5 @ 9
Shoulder Press
50's x 5
55's x 5
60's x 9
Pullovers
Rows
Abs
Labels:
bench,
dumbbell shoulder press,
Luke
Tuesday, March 20, 2012
First squat in 7 months
So for anyone that doesnt know I herniated an L4-L5 disc and havent been able to do much this year.
I'm about 218 lbs 11-12% BF
Found out yesterday the herniation has subsided completely So i gave it a whirl.
Psoas/glute activation.
10 min
atg squat paused
135x10
225x10,10
250x10,10,10,10
Ab work.
pretty weak, but my muscle conditioning is horrible. back is pretty sore atm. Hip feels good though and no pain while squatting. no sciatica.
I'm about 218 lbs 11-12% BF
Found out yesterday the herniation has subsided completely So i gave it a whirl.
Psoas/glute activation.
10 min
atg squat paused
135x10
225x10,10
250x10,10,10,10
Ab work.
pretty weak, but my muscle conditioning is horrible. back is pretty sore atm. Hip feels good though and no pain while squatting. no sciatica.
Labels:
back squat,
nick
Luke 3-19-12 Squat
Squat in 34 super centurion straps down
365 x 5
405 x 5 @ 9- with knee wraps, major bar slippage
425 x 5 @ 9+ PR knees wrapped, slightly high
Black Band resisted SSB squats
205 x 5
225 x 5
245 x 5
Leg Press
Hamstring Curls
Foam Roller Abs
365 x 5
405 x 5 @ 9- with knee wraps, major bar slippage
425 x 5 @ 9+ PR knees wrapped, slightly high
Black Band resisted SSB squats
205 x 5
225 x 5
245 x 5
Leg Press
Hamstring Curls
Foam Roller Abs
Labels:
back squat,
Luke,
ss bar squats
Saturday, March 17, 2012
Max Effort Foam Roller Bench. Sat. 3/17/12.
Max Effort Foam Roller Bench 3x1
170 (@9), 175 (9+), 180 (@10)
Semi Close Grip Incline Bench 3x5
105 (@8), 115 (@9), 125x4 (@10)
-> (on the last set, I brought my elbow in too far and failed on the 2nd rep, a simple form error, but I was fatigued and racked it after the 4th rep)
Weighted Pullups 3x3
BW+45lbs (@9), BW+45lbs (@9+), BW+45lbs (@9+)
Shrug Machine 2x20
-> (facing in)
3 pes, 3 pes
-> (my grip wasn't so good due to small blisters)
Cable Rows 2x8
-> (medium horizon grip)
100, 100
Db Curls
20dbs x15 (@10-)
**** WEIGH-IN: 137 LBS BODYWEIGHT ****
170 (@9), 175 (9+), 180 (@10)
Semi Close Grip Incline Bench 3x5
105 (@8), 115 (@9), 125x4 (@10)
-> (on the last set, I brought my elbow in too far and failed on the 2nd rep, a simple form error, but I was fatigued and racked it after the 4th rep)
Weighted Pullups 3x3
BW+45lbs (@9), BW+45lbs (@9+), BW+45lbs (@9+)
Shrug Machine 2x20
-> (facing in)
3 pes, 3 pes
-> (my grip wasn't so good due to small blisters)
Cable Rows 2x8
-> (medium horizon grip)
100, 100
Db Curls
20dbs x15 (@10-)
**** WEIGH-IN: 137 LBS BODYWEIGHT ****
Friday, March 16, 2012
Max Effort Rack Pulls. Fri. 3/16.
**** JUST CAME BACK FROM 2 WEEKS OFF DUE TO MINOR STRAIN IN LEFT PEC ****
Max Effort Sumo Rack Pulls 3x1 (belted)
-> (from ~1-2 inches below knees)
365 (@8), 385 (@9), 405 (@10)
Stiff-Leg Deadlifts 3x5 (belted)
205 (@8), 225 (@9), 245 (@10-)
Max Effort Sumo Rack Pulls 3x1 (belted)
-> (from ~1-2 inches below knees)
365 (@8), 385 (@9), 405 (@10)
Stiff-Leg Deadlifts 3x5 (belted)
205 (@8), 225 (@9), 245 (@10-)
Labels:
ben,
stiff-legged deadlift,
sumo rack pull
Luke 3:16 Bench Assist
T-bar Rows
4 plates x 5
Floor Press
185 x 5
205 x 5
215 x 3
225 x 3 @ 10
Close Grip Bench
175 x 3
185 x 3
195 x 3
185 x 3 x 2
Lat Pulldowns
200 x 5
230 x 5
265 x 5 PR shitty
250 x 5
Flys
Hammer Curls
up to 70's x 6 per arm
Anti rotation ab thing
Labels:
close grip bench,
floor press,
lat pulldown,
Luke,
t-bar rows
Deadlift 3/16/12
Deadlift (suited):
245 x 3
255 x 3 (10 lbs below my raw 1RM!)
These felt easy even, but was too tired to think I could get 265 x 3. Finally getting how to use the suits for deadlifts feels great.
Good Mornings:
135 x 5
145 x 5
155 x 5
245 x 3
255 x 3 (10 lbs below my raw 1RM!)
These felt easy even, but was too tired to think I could get 265 x 3. Finally getting how to use the suits for deadlifts feels great.
Good Mornings:
135 x 5
145 x 5
155 x 5
Bench 3/13/12
Bench:
115 x 1 (touched my belt...which had ridden up, but still)
There were various attempts from 115-135 mixed in here, all failures. Just a bad shirt day overall.
115 x 1 (touched my belt...which had ridden up, but still)
There were various attempts from 115-135 mixed in here, all failures. Just a bad shirt day overall.
Labels:
bench,
miran,
panda,
personal problems
Luke 3-15-12 Deadlift
Deadlift in suit
415 x 3 @ 8
455 x 3 @ 10 PR of 10 pounds. scraped my knee up
Good Mornings
back was hurting too much to do these
Anderson Squats off high pins (11)
225 x 5
275 x 5
315 x 5
335 x 5
Weighted GHRs
BW + 20 x 10 x 3
Abs
Wednesday, March 14, 2012
Luke 3-13-12 Bench
Shirted Bench
225 x 1
225 x 1
225 x 1
225 x 1 best rep, didn't slow down at lockout
235 x 1
I'm so fucked for bench. I think my only gains have come from getting stronger. I could probably hit 235 raw.
2 Board Press in shirt
245 x 2 tired by this point
225 x 3 x 2
pullovers, reverse flys, abs
Labels:
2 board,
bench,
Luke,
shirt work
Bench Singles
3/14/12
Bench
shirted
285 x 1
275 x 1
275 x 1
285 x 1
295 x fail, got stuck around 2 board
Was hoping to get close to 300. Need to fix things.
2 Board
305 x 2
285 x 3
Pullovers, Ab Wheel
Bench
shirted
285 x 1
275 x 1
275 x 1
285 x 1
295 x fail, got stuck around 2 board
Was hoping to get close to 300. Need to fix things.
2 Board
305 x 2
285 x 3
Pullovers, Ab Wheel
Tuesday, March 13, 2012
Max 3/13 Bench
Bench
215x1
230x1
235x1
240x1 <-matched old PR from over a year ago
245x1 <-new PR
Paws Bench
185x3
195x3 <-PR
200x3 <-PR
200x2 failed 3rd
195x2 failed 3rd
These failures were entirely my fault.
Cable Rows
190x5
200x5 4 sets <-PR
Arnold Press
40x8
45 3x8 <-PR
Squat
195 5x5
Squat Singles
3/12/12
Squat
405 x 1 @ 9
435 x 1 @ 10- right above or at parallel (potential opener)
445 x 1 @ 10 at parallel
Thank you Danny S. for great wraps.
465 x 1 @ 10+ at parallel (20lb gym PR, 50lb meet PR) (potential 2nd attempt)
I wanted to go 455 but after Dave wrapped my knees I decided not to waste it and go for 465.
Thanks for the A+'s.
Squat
405 x 1 @ 9
435 x 1 @ 10- right above or at parallel (potential opener)
445 x 1 @ 10 at parallel
Thank you Danny S. for great wraps.
465 x 1 @ 10+ at parallel (20lb gym PR, 50lb meet PR) (potential 2nd attempt)
I wanted to go 455 but after Dave wrapped my knees I decided not to waste it and go for 465.
Thanks for the A+'s.
Labels:
back squat,
greg
Luke 3-12-12 Squat
Squat in Peter's 34 super centurion
415 x 1 @ 8
455 x 1 @ 8
475 x 1 @ 9+ lost balance
500 x 1 @ 10- PR of 25 pounds borderline depth from video
Walkouts 10 seconds
565, 585, 605
Band Resisted SSB Squats
205 x 5
205 x 5
225 x 5
Hamstring Curls
Foam Roller Transversus
Labels:
back squat,
Luke,
PR,
ss bar squats,
walk outs
Monday, March 12, 2012
Squat 3/12/12
Squat:
185 x 1 (Dave said don't count this because it was too light, perfect light wraps from Danny)
225 x 1 (Nice light wraps from Dave on this and the next but the squat was too easy)
235 x 1
255 x 1 (A bit high but easy, brutally awesome knee wraps from Greg)
This took until 10:30 and I had to go, though I was also super tired because of the time change and wouldn't have had much more in me.
Overall work in the suit has been going a lot better lately and I think I'll be able to open at nationals at 265/275...+?
185 x 1 (Dave said don't count this because it was too light, perfect light wraps from Danny)
225 x 1 (Nice light wraps from Dave on this and the next but the squat was too easy)
235 x 1
255 x 1 (A bit high but easy, brutally awesome knee wraps from Greg)
This took until 10:30 and I had to go, though I was also super tired because of the time change and wouldn't have had much more in me.
Overall work in the suit has been going a lot better lately and I think I'll be able to open at nationals at 265/275...+?
Bench Assist. 3/9/12
T-bar rows:
90 x 5
95 x 5
100 x 5
105 x 5
115 x 5
Floor press:
85 x 5 x 2
85 x 3 x 2 (I get worn down after the first couple sets of 5)
Wide-grip bench:
65 x 3
75 x 3
Messed up my shoulder on these so laid off after that and just did light auxiliary work.
Lat pulldowns, Cable Flys
90 x 5
95 x 5
100 x 5
105 x 5
115 x 5
Floor press:
85 x 5 x 2
85 x 3 x 2 (I get worn down after the first couple sets of 5)
Wide-grip bench:
65 x 3
75 x 3
Messed up my shoulder on these so laid off after that and just did light auxiliary work.
Lat pulldowns, Cable Flys
Labels:
bench assistance,
miran,
panda
Friday, March 9, 2012
Bench Assist 3/9
Chest-Supported Bros
3plaet 5x5
Floor Press
205x5
210x5
215x3
225x3
Banded One-Bored
185 4x3
Lat Pulldown
170 4x5
Dumbbell Press
40s 3x8
Pause Squat
135 x5
155 4x5
Labels:
bench assistance,
max
New Deadlift PR
Hey guys,
Here's footage of me pulling 585 for the first time in my centurion (202 BW). Ted told me to go for 605 but I leaned forward too much. You'll see the difference in the two lifts:
585 x 1 (20lb PR)
605 x f :(
Here's footage of me pulling 585 for the first time in my centurion (202 BW). Ted told me to go for 605 but I leaned forward too much. You'll see the difference in the two lifts:
585 x 1 (20lb PR)
605 x f :(
Thursday, March 8, 2012
Deadlift Assist. 3/8/12
Good Mornings:
135 x 5
135 x 5
145 x 5
155 x 5
165 x 5
Was pretty tired so went light to work on form more.
Deadlift:
135 x 5
165 x 5 x 2
Rack Pulls:
255 x 3
265 x 3
275 x 3
The 275 was surprisingly easy and could have probably gone for more; I've had trouble with that in the suit but it was nothing raw.
Box Jumps
135 x 5
135 x 5
145 x 5
155 x 5
165 x 5
Was pretty tired so went light to work on form more.
Deadlift:
135 x 5
165 x 5 x 2
Rack Pulls:
255 x 3
265 x 3
275 x 3
The 275 was surprisingly easy and could have probably gone for more; I've had trouble with that in the suit but it was nothing raw.
Box Jumps
Labels:
deadlift assistance,
miran,
panda
Bench 3/6/12
Bench:
85 x some boards
95 x boards, almost chest but not quite
105 x 2
105 x 3
This took a lot out of me, but I'm happy that I'm learning the shirt better.
Shirted board work:
125 x 5
135 x 5
85 x some boards
95 x boards, almost chest but not quite
105 x 2
105 x 3
This took a lot out of me, but I'm happy that I'm learning the shirt better.
Shirted board work:
125 x 5
135 x 5
Equipped Week 1
Squat
2/27/12
335, 345, 365, 385, 405 x 5
straps down
Walkouts
475, 495, 505
Bench
best set 285 x 3 off 3 board
Deadlift
My CNS was so fried and I was exhausted from not sleeping so I could barely deadlift.
2/27/12
335, 345, 365, 385, 405 x 5
straps down
Walkouts
475, 495, 505
Bench
best set 285 x 3 off 3 board
Deadlift
My CNS was so fried and I was exhausted from not sleeping so I could barely deadlift.
Labels:
back squat,
bench,
deadlift,
greg
Wednesday, March 7, 2012
Luke 3-6-12 Bench
Raw Bench
185 x 3 @ 8
195 x 3 @ 8+
205 x 3 @ 9
210 x 3 @ 10-
215 x 3 @ 10 ties PR
shirted bench
225 x 4 board, 3 board, 2 board
235 x 3 board, 2 board, chest
245 x 3 board, 3 board, 2 board
245 x 3 board, 2 board, chest fail
245 x same
245 x 1 board, 1 board fail
Dumbbell Press
45's x 8
55's x 8 x 2
Pullovers
up to 4 plates + 50 x 10
Reverse Flyes
Weighted Crunch bench
30 x 20 x 3
Labels:
bench,
dumbbell press,
Luke,
shirt work
3/6/12 Bench
Raw Bench:
155 x 3
165 x 3
175 x 3
Shirted Bench:
225 x 3 (3 board, 3 board, two board)
225 x 3 (3 board, 2 board, chest)
235 x 1 (2 board, failed chest)
225 x 1 (straight to chest)
Board work (3 board):
235 x 3
235 x 3
245 x 3
Dumbbell Bench:
65 x 8 x 3
Cable Rows:
130 x 10 x 4
120 x 10 (Too much ingles on the 4th set, dropped down a little)
Weighed in at 146 after this workout. This doesn't make much sense to me given how I haven't been watching how I eat at all, and usually I gain weight pretty easily. The shirt was super loose today, not a good sign. On the other hand, my squat suit is way too tight. I can't afford to lose weight at this point, but getting my suit on and off won't be getting much easier. I don't really know what my best option is when it comes to dealing with gear and I need to figure something out fast.
Tuesday, March 6, 2012
Max 3/6 Bench
Bench
220x3 2 sets
215x3 3 sets
Paws Bench
185x3 4 sets
Cable Rows
180x5
190x5 4 sets
Ahnold Press
50 4x8
Squat
185 5x5
Squat 3/5/12
Squat:
175 x 3
185 x 3
195 x 3
205 x 3
215 x 3
I definitely started too light on these; my form was much better at 205 and 215. None of these were depth but the 205 set, but 215 got close and would have been easy to I just wasn't trying hard enough.
Heavy Walkouts:
275 x 3
Had to go after this.
175 x 3
185 x 3
195 x 3
205 x 3
215 x 3
I definitely started too light on these; my form was much better at 205 and 215. None of these were depth but the 205 set, but 215 got close and would have been easy to I just wasn't trying hard enough.
Heavy Walkouts:
275 x 3
Had to go after this.
3/2/12 Bench Assistance
Forgot to post this workout:
T-Bar Rows:
3 Plates x 5
3 + 10 x 5
3 + 15 x 5
3 + 20 x 5
3 + 25 x 5
Floor Press:
175 x 5 x 2
185 x 3
185 x 2 + 1F
Close-grip Bench:
155 x 3 x 5
Lat-Pulldowns:
160 x 5 x 4
Cable Flyes, Hammer Curls
Luke 3-5-12 Squat
Squat in Peter's 34 super centurion
405 x 3 @ 8-
435 x 3 @ 8
455 x 3 @ 8+ PR
475 x 3 @ 9+ PR previous 1 rep max was 465. These reps were deep enough or at least right at parallel.
Heavy Walkouts for 10 seconds
515 x 1
555 x 1 PR
585 x 1 PR felt like my head was gonna pop at first, but then felt fine
Black Band Resisted SSB squat
155 x 5
205 x 5
245 x 5 x 2 @ 10
Hamstring Curls
150 x 12 x 2
170 x 3
superset with foam roller transversus
hyperextensions
BW x until I got bored
Labels:
back squat,
hamstring curls,
Luke,
PR,
ss bar squats,
suit work,
walk outs
3/5/12 Squats
Squat:
405x3
425x3
435x3
Just three sets. Every rep was high. After taking 45 minutes to put the suit on and 1 hour and a half raking it off this is all I got done.
Sunday, March 4, 2012
Voluminous
Squat
275 x 5 x 5
Bench
175 x 5
185 x 5 x 4
Never really sure if I get better at assistance work or my form just gets worse
275 x 5 x 5
Bench
175 x 5
185 x 5 x 4
Never really sure if I get better at assistance work or my form just gets worse
Max Effort 3-Board Bench. Sat. 3/03.
Max Effort 3-Board Bench 3x1
165 (@8), 175 (@10-), 180 (@10-)-> P.R.!!
Decline Bench 2x5
155 (@8), 165 (@10)
-> stopped early because my upper left pec (under collar bone) tightened up during the middle of the 2nd set. I probably should have stopped mid-rep but I finished the set since the pain was not piercing. I hope this wasn't a strain. It just felt "off" during the rest of the workout and I still feel it 10 hours later as I'm typing this.
Seated Row Machine 3x8
115 (@10-), 115 (@10-), 115 (@10-)
Iso-Lateral High Row Machine 3x8
-> all w/ 2pes (@10)
Shrug Machine (facing in)
2pes x40, 2p+10lb.es x40, 2p+10lb.es x30+(3 more reps each with an 8-second hold)
Bicep Curls (open grip)
60bb x5, 60bb x6, 20dbs x10, 20dbs x10
**** WEIGH-IN: 137 LBS BODY WEIGHT --> I am lean & mean right now haha!! (this is 8lbes less than what I was weighing in at consistently at the end of fall quarter, which was my PR bodyweight of 145 lbs) ****
165 (@8), 175 (@10-), 180 (@10-)-> P.R.!!
Decline Bench 2x5
155 (@8), 165 (@10)
-> stopped early because my upper left pec (under collar bone) tightened up during the middle of the 2nd set. I probably should have stopped mid-rep but I finished the set since the pain was not piercing. I hope this wasn't a strain. It just felt "off" during the rest of the workout and I still feel it 10 hours later as I'm typing this.
Seated Row Machine 3x8
115 (@10-), 115 (@10-), 115 (@10-)
Iso-Lateral High Row Machine 3x8
-> all w/ 2pes (@10)
Shrug Machine (facing in)
2pes x40, 2p+10lb.es x40, 2p+10lb.es x30+(3 more reps each with an 8-second hold)
Bicep Curls (open grip)
60bb x5, 60bb x6, 20dbs x10, 20dbs x10
**** WEIGH-IN: 137 LBS BODY WEIGHT --> I am lean & mean right now haha!! (this is 8lbes less than what I was weighing in at consistently at the end of fall quarter, which was my PR bodyweight of 145 lbs) ****
Saturday, March 3, 2012
Bench Assist. 3/2/12
T-bar Rows:
90 x 5
115 x 5
100 x 5
105 x 5
115 x 5
Floor Press:
75 x 5 (too easy)
85 x 5 (also seemed easy so went for quarters twice but couldn't get it)
85 x 3
85 x 3
Close-grip Bench:
75 x 3 x 5
Lat pulldowns, Cable Flys
90 x 5
115 x 5
100 x 5
105 x 5
115 x 5
Floor Press:
75 x 5 (too easy)
85 x 5 (also seemed easy so went for quarters twice but couldn't get it)
85 x 3
85 x 3
Close-grip Bench:
75 x 3 x 5
Lat pulldowns, Cable Flys
Labels:
bench assistance,
miran,
panda
Deadlift 3/1/12
Deadlift:
225 x 5
245 x 2 (1,f,1,f,f)
Thanks to some coaching from Kevin and Ro (and Ro's tip from Misael) I FINALLY "get" the suit. The 225 was way easy, and I failed on some of the 245s just at the top of lockout and not keeping the momentum, but I am way more excited to pull in the suit now :D!
Good Mornings:
145 x 5
155 x 5
165 x 5
Anderson Squat:
95 x 5 x 3
Brutal!
GHRs, Box Jumps
225 x 5
245 x 2 (1,f,1,f,f)
Thanks to some coaching from Kevin and Ro (and Ro's tip from Misael) I FINALLY "get" the suit. The 225 was way easy, and I failed on some of the 245s just at the top of lockout and not keeping the momentum, but I am way more excited to pull in the suit now :D!
Good Mornings:
145 x 5
155 x 5
165 x 5
Anderson Squat:
95 x 5 x 3
Brutal!
GHRs, Box Jumps
Labels:
deadlift,
miran,
no personal problems,
panda
Friday, March 2, 2012
Max Effort Band-Lightened Squat. Fri. 3/02.
Max Effort Band-Lightened Squat 3x1 (belted)
-> w/ the minis (reds)
245 (@8+), 265 (@9+), 275 (@10)->P.R.!!
Good Mornings 3x5
135 (@8), 155 (@10), 155 (@10)
**** (had to leave gym early) ****
-> w/ the minis (reds)
245 (@8+), 265 (@9+), 275 (@10)->P.R.!!
Good Mornings 3x5
135 (@8), 155 (@10), 155 (@10)
**** (had to leave gym early) ****
Labels:
band-lightened box squat,
ben,
good morning
Max Effort 2-Board Bench. Sat. 2/25.
Max Effot 2-Board Bench 3x1
165 (@8+), 170 (@9), 175 (@9+/10-)
Decline Bench 4x5
155 (@8), 165 (@10), 155 (@9), 155 (@9)
Dynamic Effort Bench 6x3
-> all w/ 95 lbs
MTS Seated Row Machine 4x8
-> w/ seat all the way up to emphasize the middle back)
60lb.es. x8 (@10-), 60lb.es. x8 (@10-), 60lb.es. x8 (@10), 60lb.es. x8 (@10)
Shrug Machine (facing in)
2.5pes x25, 2p+35lb.es x20, 20+10lb.es x30
Iso-Lateral Front Lat Pulldown Machine 3x11
-> all w/ 1p+10lb.es (@8)
Db Bicep Curls (open) 3x9
-> all w/ 22.5dbs (@10)
Romanian High Chair Core Leg Raises 3x12
-> all w/ 5db
165 (@8+), 170 (@9), 175 (@9+/10-)
Decline Bench 4x5
155 (@8), 165 (@10), 155 (@9), 155 (@9)
Dynamic Effort Bench 6x3
-> all w/ 95 lbs
MTS Seated Row Machine 4x8
-> w/ seat all the way up to emphasize the middle back)
60lb.es. x8 (@10-), 60lb.es. x8 (@10-), 60lb.es. x8 (@10), 60lb.es. x8 (@10)
Shrug Machine (facing in)
2.5pes x25, 2p+35lb.es x20, 20+10lb.es x30
Iso-Lateral Front Lat Pulldown Machine 3x11
-> all w/ 1p+10lb.es (@8)
Db Bicep Curls (open) 3x9
-> all w/ 22.5dbs (@10)
Romanian High Chair Core Leg Raises 3x12
-> all w/ 5db
Luke 3-2-12 Bench Assist
T-bar Rows
up to 4 plates + 25 x 5
Floor Press
205 x 5 forgot to warm up so this sucked. stupid.
205 x 5
215 x 3
225 x 2 + fail. I was pretty tired today from going to bed a 6:30. I should be able to get this weight.
Elbow was irritated from tuesday so I skipped close grip bench
Lat Pulldown
200 x 8 x 3
Cable Flys
GHR abs
BW x 10 x 3
superset with hammer curls
35's x 10 x 2
30's x 10
Labels:
floor press,
ghr abs,
hammer curls,
lat pulldown,
Luke,
t-bar rows
Luke 3-1-12 Deadlift
Deadlift in super centurion size 36
385 x 5 @ 8
425 x 5 @ 9+
I was feeling kinda beat up still from the 5x5 squats, so I am very happy with the 425 x 5. It was a lot cleaner than the 435 x 5 I did last time.
Good Mornings
225 x 5
255 x 5
285 x 5
315 x 5
forgot to do Anderson squats, plus I got kicked off the rack by a personal trainer
Weighted GHR's
10 x 10
25 x 6
35 x 7, 8
Floor Sweeper Abs
Labels:
deadlift,
floor sweeper abs,
ghr,
Luke
3/1/12 Deadlift
Deadlift:
405 x 5 @9- Didn't feel too heavy, but I squatted on Tuesday and today felt like I might pull my groin or something if I did another hard set.
Good Mornings:
225 x 5
275 x 5
285 x 5
Anderson Squats:
225 x 5
265 x 5
275 x 5
GHRs, Box Jumps.
Wednesday, February 29, 2012
2/28/12 Squat + Bench
Squat w/pink Bands:
315 x 5 @7+
325 x 5 @8+
335 x 5 @9+
345 x 5 @10
315 x 5 @8+
Pause Squat:
275 x 3
285 x 3
295 x 3
Bench:
165 x 5 @ 9
165 x 5 @ 9-
175 x 5 @ 10
165 x 5 @ 9-
165 x 5 @ 9-
2-Board Press:
195 x 3
205 x 2 (Didn't go for the third)
195 x 1 (Gassed? Lost tightness)
185 x 3
Dumbbell Bench:
55 x 8
60 x 8
65 x 5
65 x 7
Pull Overs:
90 x 10
100 x 10 x 2
Flyes:
115 x 10 x 3
Tuesday, February 28, 2012
Bench 2/28/12
Bench:
65 x 5
70 x 5 x 3
75 x 5 (5 lb PR)
Shirted 3-board:
125 x
135 x 2 x 2 (woo 1 plate)
Dumbbell Press:
20 (2) x 8 x 4
Pullovers, Reverse Flys
65 x 5
70 x 5 x 3
75 x 5 (5 lb PR)
Shirted 3-board:
125 x
135 x 2 x 2 (woo 1 plate)
Dumbbell Press:
20 (2) x 8 x 4
Pullovers, Reverse Flys
Squat 2/27/12
Squat:
155 x 5 x 2
165 x 5
175 x 5
185 x 3 (failed on 4th from instability)
Heavy Walkouts:
225 x 1
235 x 1
245 x 1
Band-Resisted SSB:
bar + 15 x 3 (for some reason i thought we were doing x 3)
bar + 15 x 5 x 2
Hamstring Curls
155 x 5 x 2
165 x 5
175 x 5
185 x 3 (failed on 4th from instability)
Heavy Walkouts:
225 x 1
235 x 1
245 x 1
Band-Resisted SSB:
bar + 15 x 3 (for some reason i thought we were doing x 3)
bar + 15 x 5 x 2
Hamstring Curls
Luke 2-28-12 Bench
Bench
175 x 5 @ 8
185 x 5 @ 8+
195 x 5 x 3 @ 10-
Shirted 3 Board
225 x 3
245 x 3
265 x 3 belted
275 x fail belted, idk what happened, but I had no tightness in the shirt
my left elbow and bicep started hurting after this so I skipped the dumbbell press
Pullovers
4 sets up to 4 plates x 10
Reverse Flyes
115 x 12 x 3 on machine
Weighted Crunch Bench
30 x 20, 15
40 x 15
Labels:
3 board,
bench,
Luke,
pullover machine
Max 2/28 Bench
Bench
200x5
205x5 4 sets, failed the last rep =(
Paws Bench
185x3 2 sets
185x2 2 sets =((
Cable Rows
170x5
190x5 4 sets
Ahnold Press
35x8
40x8, 7, 6, 7
Preacher Curls
65x8, 8, 7, 6
Luke 2-27-12 Squat
Squat with straps down (Peter's 34 super centurion)
365 x 5
375 x 5
385 x 5
405 x 5 @ 9 light self knee wrap
415 x 5 @ 9 PR light self knee wrap
Walkouts @ 10 seconds
475, 495, 515
Band Resisted SSB Squat
155 + reds x 5
165 + reds x 5
165 + reds + blacks x 5
205 + blacks x 5
Leg Press
up to 6 plates x 10
superset with hamstring curls
foam roller transversus
Labels:
back squat,
leg press,
Luke,
PR,
ss bar squats,
suit work,
walk outs
Saturday, February 25, 2012
Max Effort Elevated Deadlift. Fri. 2/24.
Max Effort Elevated Deadlifts 3x1
-> (standing above floor level with a standard 45lb plate under each foot, feet were ~1.5 inches above platform while weight rested on the platform)
315 (@9), 345 (@10), 335 (@9+)
Good Mornings 4x5
135 (@8), 145 (@8+), 155 (@9), 165 (@10-)
D.E. Box Squats 8x2
first set @ 115, sets 2-8 all @ 135
Standing Calf Raises Machine 3x10
60 (@6), 100 (@8), 120 (@10)
-> (achilles don't feel great but also don't hurt)
-> (standing above floor level with a standard 45lb plate under each foot, feet were ~1.5 inches above platform while weight rested on the platform)
315 (@9), 345 (@10), 335 (@9+)
Good Mornings 4x5
135 (@8), 145 (@8+), 155 (@9), 165 (@10-)
D.E. Box Squats 8x2
first set @ 115, sets 2-8 all @ 135
Standing Calf Raises Machine 3x10
60 (@6), 100 (@8), 120 (@10)
-> (achilles don't feel great but also don't hurt)
Friday, February 24, 2012
Bench Assist. 2/24/12
Press:
50 x 5
55 x 3 (was going for 5, nope)
50 x 5
55 x 3
Triceps Death:
55 x 1
50 x 2
T-Bar Rows, Chinups, Cable Flyes, Biceps
50 x 5
55 x 3 (was going for 5, nope)
50 x 5
55 x 3
Triceps Death:
55 x 1
50 x 2
T-Bar Rows, Chinups, Cable Flyes, Biceps
Labels:
bench assistance,
miran,
panda
Deadlift 2/23/12
Good Mornings:
155 x 5 x 2
165 x 5 x 2
175 x 5
Deadlift:
135 x 5 x 3
Glute Thrusts:
245 x 5
225 x 5 x 2
GHRs, Box Jumps, Abs
155 x 5 x 2
165 x 5 x 2
175 x 5
Deadlift:
135 x 5 x 3
Glute Thrusts:
245 x 5
225 x 5 x 2
GHRs, Box Jumps, Abs
Luke 2-24-12 Bench Assist
Close Grip Bench
175 x 5
185 x 5 x 2 closer than last week
Triceps Death
155 x chest, 10, 2, 3, 4 PR?
135 x same
Chest Supported Rows
Chinups
Curls
Flys
Labels:
close grip bench,
Luke,
tricep death
Luke 2-23-12 Deady
G'morning
275 x 5
315 x 5
335 x 5
365 x 5
Deadlift
275 x 5
315 x 5 x 2 second set felt much easier as I kept my upper back tighter
Glute Thrusts
up to 445 x 6
Box jumps
abs
Labels:
deadlift,
glute thrust,
good morning,
Luke
Wednesday, February 22, 2012
Building up my power levels
Last time on Dragonball Z
Squat
285 x 5
295 x 5 x 2
Sidenote: pretty sure I gave myself whiplash when doing cleans for this week
Bench
185 x 5
190 x 5 x 2
Deadlift (conventional)
355 x 5 x 2
This week on Dragonball Z
Squat
295 x 3
305 x 3 x 3
Front squat
175 x 5 x 4
185 x 5 x 2
machine accessories
that anti rotation thing
I don't think I did it right because I had no trouble getting out of bed or moving the next day
Bench
190 x 3 x 3
195 x 3
Floor press
175 x 5 x 3
185 x 5 x 2
pendlay row superset
175 x 5 x 5
Dumbbell triceps extensions
25 x 10 x 4
Chin ups
BW x 15 x 2
BW x 12 x 2
Squat
285 x 5
295 x 5 x 2
Sidenote: pretty sure I gave myself whiplash when doing cleans for this week
Bench
185 x 5
190 x 5 x 2
Deadlift (conventional)
355 x 5 x 2
This week on Dragonball Z
Squat
295 x 3
305 x 3 x 3
Front squat
175 x 5 x 4
185 x 5 x 2
machine accessories
that anti rotation thing
I don't think I did it right because I had no trouble getting out of bed or moving the next day
Bench
190 x 3 x 3
195 x 3
Floor press
175 x 5 x 3
185 x 5 x 2
pendlay row superset
175 x 5 x 5
Dumbbell triceps extensions
25 x 10 x 4
Chin ups
BW x 15 x 2
BW x 12 x 2
Bench Assist. 2/17/12
Close-grip Bench:
65? x 5 x 4
Triceps death:
45 x 1
50 x 1 x 2
T-bar Rows, Cable Flyes, Chinups
65? x 5 x 4
Triceps death:
45 x 1
50 x 1 x 2
T-bar Rows, Cable Flyes, Chinups
Labels:
bench assistance,
miran,
panda
Luke 2-21-12 Mardi Gras Bench
Bench
185 x 3 @ 7
205 x 3 @ 9-
215 x 2+fail I thought I would have had this, the first 2 felt easy. 215 x 3 was my PR over summer
205 x 3 @ 10-
Floor Press
185 x 5
205 x 5 x 2
215 x 5 PR
Pendlays
135 x 5
155 x 5
175 x 5
185 x 5
Neutral Grip Pull Ups
BW x 22, 15, 12
Incline Skullcrushers
70 x 12
90 x 10 x 2
Ab Wheel
Labels:
bench,
floor press,
Luke,
neutral grip pullups,
pendlay row,
PR,
skullcrushers
Tuesday, February 21, 2012
Max 2/21 Bench
Bench
200x5
210x5
220x4
215x4
Didn't go for the last rep on the last two.
Floor Press
185x5 some sets
Chest-Supported Bros
135 3x5, 145x5
Triceps, chinups, burrito.
Monday, February 20, 2012
Luke 2-20-12 Squat
Squat in Peter's size 34 super centurion regular stance
365 x 3 straps down
405 x 3 @ 8-
435 x 3 knees wrapped @ 8
455 x 1+ fail lost balance, definitely could have hit 3 reps tho, would have been PR
Front Squat
135 x 5
155 x 5
175 x 5
185 x 5
195 x 5
Leg Press
Hamstring Curl
Calves
Ab rotation strap thing
Labels:
back squat,
front squat,
Luke,
suit work
USPA West Coast Open 2/18/2012
Hey guys,
So I did my 3rd meet with Diablo Barbell on Saturday. This was my 3rd meet in 5 months. (Ted believes me and the other new guy should compete as much as often as we can). I was aiming high for a 1600 total but only got 1503.
Weight Class: 198
BW: 197
Squat
1st attempt - 573 - 2 Reds No Lift (You could see how loose I was at the bottom, too much time between last warm-up and first attempt)
2nd attempt - 573 - 3 Whites (got xtra low)
3rd attempt - 600 - No lift; I was coming up nicely out of the hole but couldn't lock it out. This pissed me off bc I hit 595 in the gym without knee wraps. Oh well...
Here's 595 in the gym with no knee wraps:
Bench
1st attempt - 363 - 3 Whites
2nd attempt - 385 - 3 Reds; butt came off
3rd attempt - 385 - 3 Whites; butt stayed on :)
Deadlift (conventional)
1st attempt - 545 - 3 Whites
2nd attempt - 562 - 3 reds; Couldn't lock it
3rd attempt - Ted pulled me off the platform bc I almost passed out from my 2nd attempt. Didn't take my 3rd.
Total: 1503 (previous meet in Dec was 1432). Vids to come
Congrats to those going to Nationals and to those that hit new PRs! Hope you guys are doing well!
So I did my 3rd meet with Diablo Barbell on Saturday. This was my 3rd meet in 5 months. (Ted believes me and the other new guy should compete as much as often as we can). I was aiming high for a 1600 total but only got 1503.
Weight Class: 198
BW: 197
Squat
1st attempt - 573 - 2 Reds No Lift (You could see how loose I was at the bottom, too much time between last warm-up and first attempt)
2nd attempt - 573 - 3 Whites (got xtra low)
3rd attempt - 600 - No lift; I was coming up nicely out of the hole but couldn't lock it out. This pissed me off bc I hit 595 in the gym without knee wraps. Oh well...
Here's 595 in the gym with no knee wraps:
Bench
1st attempt - 363 - 3 Whites
2nd attempt - 385 - 3 Reds; butt came off
3rd attempt - 385 - 3 Whites; butt stayed on :)
Deadlift (conventional)
1st attempt - 545 - 3 Whites
2nd attempt - 562 - 3 reds; Couldn't lock it
3rd attempt - Ted pulled me off the platform bc I almost passed out from my 2nd attempt. Didn't take my 3rd.
Total: 1503 (previous meet in Dec was 1432). Vids to come
Congrats to those going to Nationals and to those that hit new PRs! Hope you guys are doing well!
Sunday, February 19, 2012
Luke 2-17-12 Bench assist
Close Grip Bench
165 x 5
175 x 5
185 x 5 x 2 @ 10- PR
Triceps Death
135 x all
145 x all
135 x 2 extra reps on last board
Chest Supported Rows
Chinups
BW x 10 x 3
Tri and Bis baby
Abs
Labels:
close grip bench,
Luke,
PR,
tricep death
Max Effort 1-Board Press. Sat. 2/18.
1-Board Press 3x1
-> (using a 10lb plate as a substitute for a 1-board)
155 (@8+), 165 (@9+), 170 (@10-)
Decline Bench 3x5
155 (@8+), 155 (@8+), 165 (@10)-> P.R.!!!
Seated Row Machine 3x10
-> (w/ medium, horizontal grip)
70 (@8), 85 (@9), 85 (@9)
Seated Row Machine 3x6
-> (w/ medium, open grip)
100 (@8+), 100 (@8+), 115 (@9+)
Db Bicep Curls 2x8
25dbs (@8), 25dbs (@8)
Weighted Sit-Ups (on a bench)
-> (holding weight behind head)
15db x5, 15db x7
-> (using a 10lb plate as a substitute for a 1-board)
155 (@8+), 165 (@9+), 170 (@10-)
Decline Bench 3x5
155 (@8+), 155 (@8+), 165 (@10)-> P.R.!!!
Seated Row Machine 3x10
-> (w/ medium, horizontal grip)
70 (@8), 85 (@9), 85 (@9)
Seated Row Machine 3x6
-> (w/ medium, open grip)
100 (@8+), 100 (@8+), 115 (@9+)
Db Bicep Curls 2x8
25dbs (@8), 25dbs (@8)
Weighted Sit-Ups (on a bench)
-> (holding weight behind head)
15db x5, 15db x7
Friday, February 17, 2012
Max Effort Band-Resisted Box Squat. Fri. 2/17.
M.E. Band-Resisted Box Squat 4x1
-> w/ purples (singled)
165 (@8), 185 (@9), 205 (@10-)->P.R.!!!, 215xf ->(torso not upright enough, caved over).
Good Mornings 3x5 (belted)
135 (@8), 135 (@9), 135 (@9)
D.E. Box Squats 8x2 (no belt)
-> all w/ 115
Standing Calf Raise Machine 2x20
20 lbs, 20 lbs
-> (kept very light, achilles felt so-so)
-> w/ purples (singled)
165 (@8), 185 (@9), 205 (@10-)->P.R.!!!, 215xf ->(torso not upright enough, caved over).
Good Mornings 3x5 (belted)
135 (@8), 135 (@9), 135 (@9)
D.E. Box Squats 8x2 (no belt)
-> all w/ 115
Standing Calf Raise Machine 2x20
20 lbs, 20 lbs
-> (kept very light, achilles felt so-so)
Deadlift Assistance 2/16/12
Stiff-Legged Deadlift:
175 x 3 (fail, still wrecked from the meet)
155 x 5 x 2
Zercher Squat:
85 x 5
95 x 5 x 4
Banded hyperextensions, hamstring curls
175 x 3 (fail, still wrecked from the meet)
155 x 5 x 2
Zercher Squat:
85 x 5
95 x 5 x 4
Banded hyperextensions, hamstring curls
Labels:
deadlift assistance,
miran,
panda
Bench 2/14/12
Bench:
65 x 5
70 x 5
65 x 5
Floor Press:
65 x 5
75 x 5 x 3
85 x 3 (fail)
Pendlay Rows:
65 x 5
85 x 5 x 4
Lat pulldowns
65 x 5
70 x 5
65 x 5
Floor Press:
65 x 5
75 x 5 x 3
85 x 3 (fail)
Pendlay Rows:
65 x 5
85 x 5 x 4
Lat pulldowns
Thursday, February 16, 2012
Luke 2-16-12 Deadlift
Deadlift in suit
365 x 5 @ 7
415 x 4+plates fell off @ 9- PR
435 x 5 @ 10+ PR of 30 pounds. The last rep was locked out, but I couldn't really hold it, nothing baby powder and chalk can't fix.
Zercher Squats
185 x 8
205 x 8
225 x 6 uhg these feel shitty, I know I can heavier, but shit
GHR's
BW x 12 x 4
Abs
Labels:
deadlift,
ghr,
Luke,
PR,
zercher squats
Tuesday, February 14, 2012
Luke 2-14-12 Bench
I hurt my back on sunday because my roommate stood on it to hang up a decoration... so I skipped squats. My calf/ leg is feeling mostly better from when Ryan wrapped it and my back feels better today.
Bench
185 x 5 @ 8+
195 x 5 @ 9+
195 x 5 @ 10
Floor Press
185 x 5 x 2
195 x 5
205 x 5 @ 10- PR
Pendlays
135 x 5 x 2
155 x 5
185 x 5
Lat Pulldowns
160 x 8
230 x 6
250 x Ro
Triceps
Car Pushing
sandbagged
Labels:
bench,
floor press,
Luke,
PR
Ryan Squat 2/13/12
Squat-
Really focused on keeping my knees out and chest up, so I widened my stance significantly and flared my feet. This helped a lot with keeping my knees out and chest up, but was much more difficult to hit depth, and was also more difficult to squat.
245 x5 @8
265 x5 @9
All my lifts were either at, or only slightly below parallel and were tough.
Brought my stance in a few inches on each side but kept a big flare.
275 x5 @9-
Bringing my stance in a little made hitting depth a lot easier, and I was also able to easily keep my knees out, and the lift was easier and quicker overall. I like this stance.
Cleans-
105 x3
145 x3
165 x3
????
????
185 x3
205 x2
225 xf
Leg press-
5, 6, 7, 8 plates each side x8 reps
Hamstring curls x3
calves x3
abs
Really focused on keeping my knees out and chest up, so I widened my stance significantly and flared my feet. This helped a lot with keeping my knees out and chest up, but was much more difficult to hit depth, and was also more difficult to squat.
245 x5 @8
265 x5 @9
All my lifts were either at, or only slightly below parallel and were tough.
Brought my stance in a few inches on each side but kept a big flare.
275 x5 @9-
Bringing my stance in a little made hitting depth a lot easier, and I was also able to easily keep my knees out, and the lift was easier and quicker overall. I like this stance.
Cleans-
105 x3
145 x3
165 x3
????
????
185 x3
205 x2
225 xf
Leg press-
5, 6, 7, 8 plates each side x8 reps
Hamstring curls x3
calves x3
abs
Labels:
ryan
Monday, February 13, 2012
USAPL State Championships 2/11/12
Body weight: 66.1 (145.4) (dehydrated too much for this)
Weight class: 67.5 (148.8)
Squat:
67.5 (148.8)
75 (165.3) (2 red lights on depth, at parallel)
77.5 (170.5) (5 lbs less than my 1RM, but I consider it a success in light of being injured)
Had 4 Advil about 30 min before warming up and couldn't feel a thing, but definitely feel it today.
Bench press
35 (77.2)
37.5 (88.2) (3 lb PR)
42.5 (93.5) (ha, noooope)
Deadlift:
107.5 (237.0)
120 (264.6) (lost balance and leaned forward a bit so missed the top 3 inches)
120 (264.6) (same as my 1RM)
Total: 77.5 (170.5) + 37.5 (88.2) + 120 (264.6) = 237.5 (523.6)
Qualified for Collegiate Nationals (raw) again. Was hoping to make some big PRs, but at least established some state records! Hopefully the hip will feel better soon and I can squat bigger.
Weight class: 67.5 (148.8)
Squat:
67.5 (148.8)
77.5 (170.5) (5 lbs less than my 1RM, but I consider it a success in light of being injured)
Had 4 Advil about 30 min before warming up and couldn't feel a thing, but definitely feel it today.
Bench press
35 (77.2)
37.5 (88.2) (3 lb PR)
Deadlift:
107.5 (237.0)
120 (264.6) (same as my 1RM)
Total: 77.5 (170.5) + 37.5 (88.2) + 120 (264.6) = 237.5 (523.6)
Qualified for Collegiate Nationals (raw) again. Was hoping to make some big PRs, but at least established some state records! Hopefully the hip will feel better soon and I can squat bigger.
Labels:
bench press,
competition,
deadlift,
meet,
miran,
panda,
PR,
squat
Danny Salzetti CA State Championships
Body Weight: 96.7 kg (212.75 lbs)
Weight Class: 100kg (220 lbs)
1st: 202.5 kg (445.5 lbs) 2 whites, 1 red
2nd: 215 kg (473 lbs) 3 whites
3rd: 227.5 (500.5 lbs) No lift
Bench
1st: 120 kg (264 lbs) 3 whites
2nd: 130 kg (286 lbs) 3 whites
3rd: 137.5 kg (302.5 lbs) 3 whites
Deadlift
1st: 215 kg (473 lbs) 3 whites
2nd: 227.5 kg (500.5 lbs) No lift
3rd: 227.5 kg (500.5 lbs) 3 whites
Total: 580 kg (1276 lbs)
Best Lifts:
2nd Deadlift:
On my 2nd Attempt Deadlift, I think I pinched my Sciatic Nerve. I warmed up again in the back room before hitting my 3rd attempt. I've had really bad back pain since then. At least I qualified for nationals (by 1 pound).
Labels:
danny salzetti,
injury,
qualifying totals
Saturday, February 11, 2012
M.E. Incline Bench. Sat. 2/11.
Incline Bench 3x1
135 (@9+), 145 (@10)-> P.R.!!, 135 (@9)
Decline Bench 5x5
135 (@8), 145 (@9), 155 (@10-), 155 (@10-), 155 (@10-)
Seated Row Machine 4x8
85 (@10-), 85 (@9), 85 (@9)
-> (w/ horizontal grip)
D.E. Bench 8x3
-> all w/ 95 lbs
Shrug Machine (Dynamic Shrugs) 2x25
-> all w/ 3pes (facing in)
Db Curls 2x10
-> both w/ 20dbs (didn't push it)
Ab Crunch Machine 3x10
30lbs, 20lbs, 20lbs
135 (@9+), 145 (@10)-> P.R.!!, 135 (@9)
Decline Bench 5x5
135 (@8), 145 (@9), 155 (@10-), 155 (@10-), 155 (@10-)
Seated Row Machine 4x8
85 (@10-), 85 (@9), 85 (@9)
-> (w/ horizontal grip)
D.E. Bench 8x3
-> all w/ 95 lbs
Shrug Machine (Dynamic Shrugs) 2x25
-> all w/ 3pes (facing in)
Db Curls 2x10
-> both w/ 20dbs (didn't push it)
Ab Crunch Machine 3x10
30lbs, 20lbs, 20lbs
Friday, February 10, 2012
FIRST DAY OF WEEKEND WARRIOR TRAINING. Rack Pulls. Fri. 2/10.
**** TOOK ALL OF LAST WEEK OFF (REST WEEK) ****
Conventional Rack Pulls 3x1
-> (from 2-3 inches below knees)
355 (@9), 365 (@9+), 375 (@10-)
-> (I haven't done conventional rack pulls in a very long time and I felt like my form was breaking down so I didn't go for an all-out single)
Good Mornings 3x8 (belted)
115 (@9), 115 (@9), 115 (@8-)
-> did these with strict form (going down to where back was parallel with the floor) but didn't go as heavy after rack pulls
Dynamic Effort Low Box Squats 10x2 (no belt)
95, 115, 115, 135, 135, 135, 135, 135, 115, 115
Standing Calf Raise Machine
80x5, 100x5, 60x9
-> going a little havier but not until failure
Conventional Rack Pulls 3x1
-> (from 2-3 inches below knees)
355 (@9), 365 (@9+), 375 (@10-)
-> (I haven't done conventional rack pulls in a very long time and I felt like my form was breaking down so I didn't go for an all-out single)
Good Mornings 3x8 (belted)
115 (@9), 115 (@9), 115 (@8-)
-> did these with strict form (going down to where back was parallel with the floor) but didn't go as heavy after rack pulls
Dynamic Effort Low Box Squats 10x2 (no belt)
95, 115, 115, 135, 135, 135, 135, 135, 115, 115
Standing Calf Raise Machine
80x5, 100x5, 60x9
-> going a little havier but not until failure
Subscribe to:
Posts (Atom)