Bench Day 10/29/2010

Foam Press

245 x 3
245 x 3
245 x 3
245 x 3

Speed Bench w/ Purples
8x3 with 115lbs

Incline Bench

165 x 6
165 x 6
165 x 6

Tricep Pull Downs
3 sets

supersetted with...

Wide grip pull ups
x12, x10, x10

Ab wheel
3 sets

Bench Assistance

Foam press

205 x 3

215 x 3

225 x 3

Speed bench (purples)

95 x 3

115 x 7 sets of 3

Incline bench

135 x 5, 5, 5

Finished with 3 sets of hammer curls and 3 sets of standing abs

That concludes training for this meet. Now to sit back and do nothing for 7 days.

Triples week

Squat

255 x 3

265 x 3 x 2

Luke-bar'd my squats this day. Felt different, but lighter on the back. I might try it again next week to see if it magically boosts my squat.

Box squat

225 x 5 x 2

235 x 5 x 2

Zercher squat

185 x 5 x 3

Plyos, windshield wipers/hanging leg raises superset

Bench

185 x 3 x 3

Foam press

195 x 5

205 x 3 x 3

Push press,

115 x 5 x 4

cable row superset

190 x 10 x 2

200 x 10 x 2

Curly curls

Standing abs

10.19.10--Bench Press

Bench Press:
155x3x3

Foam Roller Press:
165x6
175x5
185x5

Cable Rows:
40s (each arm) x 10
50s (each arm) x10x3

Push Press:
95x5x3

Ninja Curls:
65x10x3

Machine Abs

Weigh In:
161 lbs

Bench Tuesday 10-19-10

Bench Press
145 x 3
150 x 3
150 x 3

Foam Press
165 x 5
170 x 5
165 x 5

Seated Military Dumbbell Press
30 lbs dumbbells
4 sets of 8

Cable Rows
Pullups
Hammer Curls

Body Weight: 164 lbs

back still hurts....

Bench Assistance

Foam press

195 x 3

205 x 3

215 x 3

225 x 3

Speed bench

115 for 5 sets of 3

-shoulders started hurting in a bad way so I stopped

Incline bench

135 x 5

145 x 5, 5

Pullups

BW x 20, 20 -PR

Finished with a couple sets of standing abs.

10.12.10--Bench

Bench Press:
135x3
155x4.5+tucking fail
155x3

Foam Roller Press:
165x5x4

Push Press:
95x5x3

Bent Over Rows:
90x10x3

Biceps, Biceps, BICEPS!

Weigh In:
160.5 lbs

I filled out the paperwork for the Nov meet, and will compete given that I get the day off from work, which shouldn't be a problem!

Bench. Tuesday, 10-12-10.

Bench 3x5 (with pauses)
135
135
135
--> THIS IS THE FIRST 3X5 BENCH MOVEMENT I'VE COMPLETED WITH 135 FOR ALL SETS!!

Foam Press 4x5
155x4
145
145
145

Push Press 4x5
65
75
85
85
-> need to push head through more as I drive the bar upward

Bent-Over Rows 4x10
90
90
90
90
-> medium/wide grip, fully bent over (parallel with ground)

Bicep Curls (Twisting) 3x10
27.5s
27.5s
27.5s

Reverse Glute Ham Raise Sit-Ups
3 sets of 5-8 reps

Bench Day 10/8/2010

Foam Bench

225 x 3

235 x 3

245 x 3

255 x 3

265 x 3

Incline Bench

185 x 5

185 x 5

185 x 4

185 x 4

Had to stop at 4 reps. Elbows were killing me.

Dumbbell Pull Overs

90lbs x 10

90lbs x 10

90lbs x 10

Bent Over Rows

185 x 6

205 x 6

225 x 6

Bicep Curls

4 sets of 10 with preset bar at 90lbs

Ab Wheel

Bench

275x1@8.5
300x1@9.5 PR
285x1@9

Foam Press
275x5
285x5
295x5

Incline DB press w/ 80 lbs DB's
3x15

Scarecrows
3x10

BW Chinups
4x10

Abs Stretching