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

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.

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

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

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

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

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

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.

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

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

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

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

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

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

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

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

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

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

Max 5/2 Bench and 5/5 Bench Assist

5/2

Bench

205x5

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.

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