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

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

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

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

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

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

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

Luke 1-24-12 Bench

Bench in my katana

225 x 3 board, 2 board, chest

225 x 2

235 x 1 PR slow ass lockout

225 x fail, fail with belt on

2 board in shirt

235 x 3

245 x 3 PR

Ultra Wide Grip Bench

155 x 8 x 3

Pendlays

135 x 5

155 x 5

175 x 5

Close Grip Lat Pulldown chinups grip

200 x 5

stack (250) x 5, 4

Triceps Pushdowns

stack (150) x 15 x 3

Shrugs

Ab Wheel

Luke Bench 1-17-12

used Greg's 42 super Katana... still suck at shirt

Bench

205 x 3board, 2 board, chest

225 x 2 board, chest x 2 PR

225 x fail

2 board press

195 x 3

205 x 3

215 x 3

ultra wide grip bench

135 x 10

155 x 8

165 x 8

Pendlay Rows

185 x 3 x 2

Weighted Chin Ups

BW + 45 x 5

BW + 90 x 4

BW + 70 x 5

Triceps

Abs

Luke 11-9-11 Bench

Most humiliating day of my life :( but the workout went ok

Bench in KATANA

205 x 1 @ 8- not hard to touch

225 x 1 good

225 x 1 shitty

225 x 1 good

3 board in KATANA

235 x 3 easy

2 board in KATANA

235 x 3 easy

Bench Assistance

7/1/11

Push Press

105, 115, 125, 135, 135 x 5

Doing a plate wasn't too difficult but I have a lot of trouble locking out my elbows at the top and holding it.

2 Board

I think I'm stronger off of a 2 board than a 3. Maybe because I'm relatively quick off my chest, and have a weak lockout. I should probably work with a 3 board then.

225 x 5

225 x 5

235 x 5

245 x 3 I was going for 4, but alex made me laugh.

Bent-Over Barbell Row

165, 175, 185, 195

Dips, Biceps, Abs

Bench Assistance 6/30/11

Push Press
155 x 5 @8
165 x 5 @9
175 x 5 @9
185 x 5 @10
gassed completely after this...

T-Bar Rows
4 plates + QTR x 8
5 plates x 8
5 plates + QTR x 8
6 plates x 8

2-Board
225 x 5
235 x 5
225 x 5
butt kept coming off, still improving technique

Pull Ups
x 15, x12, x12

Dips
x 15, x20, x15

Finished w/ biceps and intense abz

Bench Assistance 6/24/2011

Push Press
155 x 5 @8
165 x 5 @8
175 x 5 @9
185 x 5 @9.510lb PR
195 x 2 @10 FFFFFFFFF!!!!!!!!!!!!

T-Bar Rows
225 x 8
245 x 8
280 x 8 PR
280 x 8

2 Board
215 x 5
225 x 5
235 x 5
245 x 4 +1 (didn't fail but Greg helped me up in the lockout)

Close Grip Pull Ups
x15, x12, x10, x12

Dips
x15, x15, x15, x15
elbows were hurting after this...

Bicep Machine + Abs

Cycle 1 Week 1 Shirted Bench

Shirted Bench (w/ Katana) - had the shirt pulled down for all sets after 225 and was told to belt it as well

3 board

225 x 3

255 x 3 @8

275 x 3 @9-

2 board

275 x 2 @9

295 x 1 @9+

First time in the shirt since February, and I only used it about 4 or 5 times then so I still need to touch higher and need to find the groove in the next few weeks. Bar speed was not bad though, just need to control the bar better. Surprisingly my elbows felt fine after this too.

Close grip bench

155 x 5

165 x 5

175 x 5

185 x 5 @9

Incline dumbbell bench

60s x 8, 10, 9, 8

Wide grip pullups

BW x 15, 12, 12, 10

GHR abs

BW x 4 x 10

Post-training BW: 196.2 lbs

Bench Day 5/3

Bench with Strict Pause
195 x 1 @8 I'll count this
215 x 1 @8
225 x 1 @9
235 x 1 @9
235 x 1 @10
235 x f (I lowered the bar too slow and didn't bother pressing)
Today was all about form and long pauses

2 Board
225 x 5
225 x 5
225 x 5
225 x 5 easiest set

Close Grip Bench
165 x 8
165 x 8
155 x 6
155 x 8

Shrugz w/ multi ply straps
405 x 15
495 x 12
545 x 3 lost grip :(
495 x 12

Neutral Gril Pull Ups
x15, x12, x12, x10

Scap Push ups
3 sets of 50

ab wheel

WHAT'S HAPPENING TO ME

Squat

285 x 1 @ 8

295 x 1 @ 9

305 x 1 @ 9+

315 x 1 @ 9+

315 x f

Dave was telling me I'm not using the bounce out of the hole, but I tried to use it on the last one and just got stuck.

Band resisted squat

185+greens x 5

225+orange x 5 x 4

Pause squat (3 sec)

225 x 3

245 x 3 x 2

I used to be able to do this weight unbelted...

Bench

195 x 1 @ 10-

185 x 1 @ 8+

195 x f

185 x 1 x 2 @ 8+

2 board press

175 x 4

165 x 5 x 4

Close grip bench

135 x 8

145 x 7

145 x 6 x 2

The one thing I didn't suck at this week

Pull ups

BW x 15 x 2

BW x 12

BW x 10+5

machine shrugs superset

Bench

Bench (brief pause)

205 x 1 @7

215 x 1 @9-

225 x 1 @9

235 x 1 @10-

235 x 1 @10+

I wanted to go for 240 PR on the last set but Dave said to repeat 235 which ended up being a good idea because the last set was a grinder. This is why one shouldn't be greedy during the volume phase.

2 board

185 x 5

195 x 5

205 x 5, 5

Close grip bench

145 x 8

155 x 8

165 x 8

155 x 8

Barbell shrugs

495 x 10

545 x 10

Shrug battle between me and Dave:

Round 1: 585

Dave - 15. Me - 17.

Round 2: 675

Dave - 7. Me - 5.

The series is tied at 1-1 until next week....

Finished with the 3 sets of the following:

Neutral grip pullups (BW x 20, 13, 12), scap pushups, and ab wheel.

Bench 5/3

Bench 5x1
120x1 @ 8+
125x1 @ 9-
130x1 @ 10 <-----10 LB PR, BETCH (Shout out to Terence for making this happen)
120x1 @ 9-
120x1 @9-

Board Press 5x5
115x5x3
120x5
120x4

Incline Bench 3x8
65x8
70x8
75x6 (failed rep 5, but did two more. HATE incline)

4.26.11--Bench

Bench Press:
165x3@8
175x3@9
185x3@10 PR
185x1+ Terence took the bar on my second rep because he claimed it was coming towards my face because I flared too soon
175x3@10-

2-Board Press:
175x5x5

Incline Barbell Press:
115x8x3

Close Grip Lat Pulls:
130x8
130x6
130x5

Shrugs:
225x10
385x10 (with straps)
405x10 (with straps)

Abs

Bench

Bench (brief pause)

185 x 3 @8

195 x 3 @9

210 x 3 @10 (PR)

205 x 3, 3 both @9+

2-board

185 x 5

195 x 5

205 x 4.9 <--placed bar in the rack early on the last rep

195 x 5

Close grip bench

155 x 5

165 x 5

175 x 5

185 x 4+1fail

Barbell shrugs

455 x 10

495 x 10

545 x 10

585 x 10

605 x 10 (PR)

Pullups

BW x 15, 15, 15, 12

ss'ed w/ 3 sets of GHR abs