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

Bench

3/6/12
Bench
275 x 1, fail
275 x didn't touch chest, 1
275 x 2
275 x 3 I finally "got it" by really reaching my chest up to the bar but my butt probably came off the bench.

3 Board
295 x 3
305 x 3
315 x 3 (easy, PR)

Max Effort 3-Board Bench. Sat. 3/03.

Max Effort 3-Board Bench 3x1
165 (@8), 175 (@10-), 180 (@10-)-> P.R.!!

Decline Bench 2x5
155 (@8), 165 (@10)
-> stopped early because my upper left pec (under collar bone) tightened up during the middle of the 2nd set. I probably should have stopped mid-rep but I finished the set since the pain was not piercing. I hope this wasn't a strain. It just felt "off" during the rest of the workout and I still feel it 10 hours later as I'm typing this.

Seated Row Machine 3x8
115 (@10-), 115 (@10-), 115 (@10-)

Iso-Lateral High Row Machine 3x8
-> all w/ 2pes (@10)

Shrug Machine (facing in)
2pes x40, 2p+10lb.es x40, 2p+10lb.es x30+(3 more reps each with an 8-second hold)

Bicep Curls (open grip)
60bb x5, 60bb x6, 20dbs x10, 20dbs x10

**** WEIGH-IN: 137 LBS BODY WEIGHT --> I am lean & mean right now haha!! (this is 8lbes less than what I was weighing in at consistently at the end of fall quarter, which was my PR bodyweight of 145 lbs) ****

Luke 2-28-12 Bench

Bench

175 x 5 @ 8

185 x 5 @ 8+

195 x 5 x 3 @ 10-

Shirted 3 Board

225 x 3

245 x 3

265 x 3 belted

275 x fail belted, idk what happened, but I had no tightness in the shirt

my left elbow and bicep started hurting after this so I skipped the dumbbell press

Pullovers

4 sets up to 4 plates x 10

Reverse Flyes

115 x 12 x 3 on machine

Weighted Crunch Bench

30 x 20, 15

40 x 15

Luke 1-31-12 Bench

Raw Bench

205 x 1 @ 8

225 x 1 @ 10 slow lockout, but pretty smooth, ties PR

Shirted board press

245 x 4 board, 3 board x 2

255 x 4 board, 3 board x 2 added belt

265 x 3 board x 3

275 x 3 board x fail then reset, 3 board x 3 PR but with some Gregging. This is 40 pounds over my raw 3 board.

Skullcrushers

70 x 10

80 x 10 x 2

Barbell Curls

70 x 8

80 x 8

Pendlays

135 x 4 neck was hurting

135 x 5

155 x 5

Ultra Wide Grip Bench

135 x 8

155 x 8

145 x 8

Pull Ups

BW x 12, 15

Bench Assist. Fri. 1/13.

Band-Resisted Bench 9x3
-> all w/ minis (red)
95, 105, 115, 115, 125, 125, 135, 145, 135

3-Board Bench 4x3
155 (@8), 165 (@9+), 170 (@10-), 175 (@10-)

Shoulder Press 3x8
65, 65, 70

Wide-Grip Lat Pulldown 4x8
120x8, 120x8, 120x8, 110x8

Cable Rows (med. grip) 4x8
140x5, 110x8, 110x8, 110x8

Shrug Machine (facing in)
3pes x16, 3.5pes x10, 3.5pes x10, 3pes x ?

Db Bicep Curls 3x8
-> all w/ 25dbs

Bench Assist. 1/13/12

Band-resisted bench:
weighted orange bands x 3 x 2
It was way too much of a hassle to switch bands so I only did a couple sets of these and focused on shirted 3-board.

3-board (shirted):
95 x 3
105 x 3
115 x 3
125 x 3

Press
45 x 7 x 3

Cable Rows, Wide-grip Lat Pulldowns, Shrugs

Bench Assist. 1/7/12

Band-resisted Bench:
45 x 3 x 9 (orange bands off dumbbells)

3-board:
95 x 3 x 4

Seated Overhead Press:
45 x 5, 6
45 x 6 (band-lightened a la Dave :P)
35 x 6

Lat pulldowns, Cable Rows, Shrugs, Biceps Biceps Biceps, Abs

Bench 11/15/11

Bench:
65 x 3 x 2
70 x 3
75 x 3
80 x 3 (PR - yet again, this was my 1RM 2 weeks ago, woo :] gonna kill singles week)

3-Board:
85 x 3
90 x 3
95 x 3
100 x 3
Even that last set was easy...I don't know what is going on here but that was way easier than last week.

Bent-Over Rows:
125 x 5 x 6
Was doing these kinda wrong so did a couple more to make up for those.

Dumbbell Shoulder Press:
20 x 8 x 4

Lat Pulldowns, Cable Flyes, Shrugs, Abs

Bench 3x3. Tues. 11/15.

Bench 3x3
145 (@8+), 155 (@10-), 160 (@10+)
->(my triple at 160 is the best triple I've hit in the past 5-6 months, so I guess I can call it a seasonal PR haha. My lockout was incredibly slow with my arms flailing all over the place like a turkey and my butt even came off the bench too but I still locked it out and got the final rep for the set!!)

3-Board Bench 4x3
160 (@10), 160 (@10), 160 (@10), 155 (@10)

Cable Rows 4x11
90, 100, 90, 80
-> (keeping explosive)

Db Shoulder Press
32.5dbs x10, 32.5dbs x8, 32.5dbs x8, 40dbs x6

Ultra-Wide Grip Lat Puldowns
90x9, 100x15, 110x8, 100x12

Cable Flys 3x10
50, 35, 35

Dynamic Shrugs (on machine)
3pes x30, 3.5pes x19, 4pes x14, 3pes x30, 2.5pes x35

Ab Wheel 3x10
-> all reps resisted

**** (WEIGH-IN: 144 LBS BW) ****

Bench 3x5. Tues. 11/8.

**** (STILL ADJUSTING TO NEW WIDER GRIP, WITH MIDDLE FINGERS ON THE RINGS) ****

Bench 3x5
145 (@10), 145 (@10), 145 (@9+)

3-Board 3x3
155 (@10), 155 (@10), 155 (@8)
->(my form, especially tuck, was best on last set!)

Db Shoulder Press
35s x5, 35s x5, 30s x10

Ultra-Wide Grip Lat Pulldowns 4x11
100, 100, 80, 90
-> (jeeoubg exokisuve ib akk reps)

Cable Flys 3x10
30, 35, 30

Dynamic Barbell Shrugs
225x40, 275x25, 245x38, 205x60
-> (keeping explosive)

**** (THE NEXT DAY, I FELT A SLIGHT STRAIN IN THE SIDE OF MY LEFT INDEX FINGER AND IT WAS STILL HURTING BY THURSDAY SO I DIDN'T DEADLIFT OR DO THE BENCH ASSISTANCE WORKOUT ... I WONDER IF THESE DYNAMIC SHRUGS WITH THE CONSTANT EXPLOSIVE PULLS FROM THE START OF EACH REP AGGRAVATED OLD PAINS IN MY LEFT INDEX FINGER??) ****

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 11/9/11

Bench:
65 x 5
70 x 5
75 x 5? (dunno, weird spotting on this one)

3-Board:
80 x 3 x 4

Bent-over Rows:
115 x 5 x 4

Dumbbell Shoulder Press:
20 x 6 x 4

Lat Pulldowns, Cable Flyes, Shrugs, Abs

Bench 5 Cycle 2

10/18/11

Bench

225 x 5 x 3

This was easy. I was planning on doing more, but my elbows and shoulders aren't 100% due to benching in the shirt.

3 Board

245, 255, 265 x 3

Pendlay Rows, Dips, Abs

Bench 1

Felt pretty gassed going into the workout; long day and little sleep. The weight wasn't hard, but no explosion.

Bench:

275 x 1

295 x 1

315 x 1

325 x 1 @ 10

314 x 1, 1 @ 10-

325 was harder than I would have liked. Putting people's shirts on aggravated my biceps, so I was feeling it a bit. On the plus side, I think I figured out how to stretch that area more to keep the pain down.

Close-grip

225 x 5, 5

235 x 5

Still feeling that tug on my right pec.

3-board:

365 x 3

385 x 3 @ 10-

405 x 3 @ 9+

Somehow 405 was lighter. I think I was coming too high on the first two sets?

Chest Supported Rows:

3 plates x 8, 8, 8

3.5 plates x 8

4 plates x 5

Subbed these for pendlay rows because of lingering hamstring personal problems

Shrugs:

405 x 10

495 x 10

585 x 5 (grip), 18

Finished with 4 sets of ghr abs

Bench Singles. Tues. 10/11.

Bench 5x1
155, 165 (belted, @9.5), 165 (belted, @9), 170 (belted, @10), 160 (@8)
-> (bench just wasn't happening today, lockout was horrible)

Semi Close Grip Bench 5x5
115, 125, 135, 135, 125
-> (my tuck is getting better with these)

3-Board Press 3x3
155, 155, 165

Shrug Machine 4x5 (facing inward)
4pes, 4p+10lb.es, 4p+20lb.es, 4.5pes

Pendlay Rows 4x8
90bb, 90bb, 90bb, 90bb

Bicep Curls 3x5 (standing)
70bb, 70bb, 70bb
-> (biceps are getting stronger!!)

Bench 3

Bench:

275 x 3

295 x 3

315 x 3

315 x 2.7 :'(

295 x 3

Got a bit greedy on the second set of 315. I should've been more conservative.

Close-grip bench:

225 x 5

235 x 5

245 x 5

Keeps getting better

3-board:

315 x 3

345 x 3

365 x 3

385 x 3

Penday Rows:

135 x 5

185 x 5, 5

235 x 5, 5

Barbell Shrug:

405 x 10

495 x 10

585 x 10, 8

Crazy sore from these later

Hammer Curls:

65 x 10

80 x 8

Finished with ghr abs and pnf stretching

Bench 5

Bench:

275 x 5

285 x 5

295 x 5, 5

300 x 5

A pretty surprising workout. Minimal elbow pain and rotator cuff felt ok.

Close-grip bench:

225 x 5, 5, 5

These make my rotator cuff feel uncomfortably stretched for some reason. It doesn't hurt, but I went light due to the unusual feeling.

3-board:

315 x 5

345 x 5

365 x 5 @ 10+

Pretty gassed by the end.

Pull ups:

bw x 18, 12

Finished with more ball bridges and some overhead shrugs.

Bench 5x5. Tues. 9/27.

Bench 5x5
135, 135, 135, 145, 150
-> (feeling good!! I'm very confident for bench!! the last set at 150 felt good - I am improving my arch and my tuck).

Semi Close-Grip Bench 5x5
125, 125, 125, 125, 135
-> (w/ grip @ ~a thumb length away from smooth part of bar)

3-Board Press 4x3
145, 145, 155, 165

Cable Row 5x5
140, 120, 120, 120, 130

Hammer Curls 2x12
-> all w/ 25dbs

Shrug Machine (facing in) 2x5
-> all w/ 4 plates each side

Grip Strengthening Work (Forearm Holds)
-> Gripper Level #1.5 x 20 sec. hold (for each hand)

Wrist Extensors 2x10
-> w/ green bands