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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Hi Luke and Ryan and Misael!

I did a deadlift only meet in Norwalk today.  Didn't go as well as I'd liked, it was outdoors and around 100 degrees outside which sucked.

540 -good
600 -nope
600 -nope

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

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

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

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

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

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

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

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

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

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

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