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

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

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

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

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

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

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

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

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

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

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

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

9/13/2012 PUSH

Savickis press
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

Stability bench
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

BW 204

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

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

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

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

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

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

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

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

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

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

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

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

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