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

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

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

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

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

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

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

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

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

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

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

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

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

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.

Squats:
325 x 3
345 x 3
355 x 3
365 x 3
375 x 3
These were definitely high. I'm having trouble out of the hole which is why I decided on...
Pause Squats:
275 x 3 x 2
285 x 3
Lunges:
95 x 10
115 x 10 x 2
Calves: 
400 x 100 x 3
Leg Extension:
170 x 10, 130 x 10, 90 x 10 x 3
Ab Wheel:
4 x 10

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

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