Squat Monday 01-09-11

Squat
225 X 3
245 x 3
255 x 2 + fail

265 x 1 @10-
265 x 1 @8+

GMoPs
185 x 5
225 x 5
205 x 5, 5

Safety Bar Box Squat
135 x 3, 3, 3, 3, 3 ,3

Heavy Walkout
315
345
365

Abs

Bench Tuesday 11-29-11

Bench
135 x 5, 5
145 x 5, 5
155 x 5

Chest Supported Rows
Incline Dumbbell Bicep Curls

Abs

11-19-11 SoCal Regional Championship Results

Men's Raw Open Junior
75 kg(165 lbs) weight class

Squat
1st att - 130 kg 3 white lights
2nd att - 137.5 kg 3 white lights
3rd att - 142.5 kg 3 white lights <----10 pound PR

Bench
1st att - 77.5 kg 3 white lights
2nd att - 82.5 kg 3 white lights
3rd att - 85 kg No Lift

Deadlift
1st att -132.5 kg 3 white lights
2nd att - 142.5 kg 3 white lights
3rd att - 150 kg No Lift

Bodyweight at check-in: 73.8 kg

Total: 367.5 kg = 810 lbs

Bench Tuesday 1180 -07-11

Bench
1st Attempt
180 x 1 @10-

2nd Attempt
185 x 1 @9+

Rows
Presses
Pulls
Shrugs
Abs

Bodyweight: 163.5 lbs

Squat Monday 11-07-11

Squat
1st Attempt
275 x 1 @8

2nd Attempt
305 x 1 @9/+

Band resisted box SS bar squat
Zercher
Abs

Deadlift Thursday 11-03-11

Deadlift
275 x 1
295 x 1
315 x 1 <--20 lbs PR

Deficit Deadlift
225 x 5
245 x 5
225 x 5

Banded Hamstring Curls
Abs

Bodyweight: 162 lbs

Bench Tuesday 11-01-11

Bench
175 x 1
180 x 1
185 x 1 <--PR
all with press calls

Pause Bench
135 x 3
145 x 3
155 x 3
145 x 3

Pendlay Rows
Pullups
Dips
Shrugs
Abs

Squat Monday 10-31-11

Squat
275 x 1
295 x 1
305 x 1 <--PR hello 300 lbs

Bandlightened Squat
275 x 5, 5, 5, 5

Box Squat
185 x 2
195 x 2
205 x 2
225 x 2

Box Jumps
Abs

Bodyweight: 163.5 lbs

Bench Assist Friday 10-28-11

Push Press
105 x 3
115 x 3
125 x 3
135 x 3
145 x 3

Standing Press
85 x 8
95 x 8, 6

Stability Bench
Cable Rows
Dumbbell Rows
Skull Crushers
Hammer Curls

Deadlift Assist Thursday 10-27-11

Good Morning
185 x 5
205 x 5
225 x 5
245 x 5
275 x 5 <--bad form

Stifflegged Deadlift
185 x 6
225 x 5, 5

Hamstring Curls
Abs with Terence

Bench Tuesday 10-25-11

Bench
155 x 3
165 x 3
170 x 3

Pause Bench
135 x 3
145 x 3
150 x 2 + 1 greg lift
145 x 3

Pendlay Rows
Pullups
Dips
Shrugs
Abs

Bodyweight: 163 lbs

Squat Monday 10-24-11

Squat
245 x 3
265 x 3, 3

Box Squat
185 x 2
205 x 2
215 x 2
225 x 2
235 x 2

Plyos
Abs

Bodyweight: 163 lbs

Bench Tuesday 10-18-11

Bench
150 x 5
155 x 5
160 x 5

Pause Bench
115 x 3
130 x 3
140 x 3
150 x 3

Pendlay Rows
Pullups
Dips

Abs

Squat Monday 10-17-11

Squat
225 x 5 @8
245 x 5 @9+
245 x 5 @10-

Band Lightened Squat
315 x 5
365 x 5,5

Cleans
95 x 3
135 x 3,3

Abs

Bodyweight: 166.5 lbs

Deadlist Assist Thursday 10-13-11

Good Meownings
185 x 5
205 x 5
225 x 5
245 x 5
275 x 5

Stifflegged Deadlifts
185 x 8
225 x 8, 8

Abs

Bench Tuesday 10-11-11

Bench
165 x 1
170 x 1
175 x 1 <-PR
180 x 1 <--PR
185 x fail <--KYLE -___-

Close Grip Bench
115 x 3 <--left shoulder issue
105 x 5
115 x 5
135 x 5, 5

Chest Supported Rows
Shrugs

Biceps
Abs

Squat Monday 10-10-11

Squat
245 x 1
265 x 1
275 x 1
285 x 1 <-old PR
295 x 1 <--PR

Pause Squat
225 x 3
245 x 3

Lunges
95 x 5,5,5

Abs
Box Jumps

Bodyweight: 163.5 lbs

Bench Assist Friday 10-07-11

Incline Bench
115 x 5
125 x 5
135 x 5

Standing Press
105 x 3
115 x 3,3

Floor Press
135 x 5,5,5

Pullups
Rows
Bench Press
105 x 10
115 x 10
140 x 5.5

Biceps
Abs

Sick Deadlift Assist 10-06-11

Deadlift
275 x 5
295 x 2...

Deficit Deadlift
185 x 5
225 x 5
245 x 5

Kettle Bells
Banded Hamstring Curles
Abs

Sick Bench Tuesday 10-04-11

Bench
145 x 3
150 x 3
155 x 3
160 x 3
165 x 3 <--PR cant wait till next week for singles

Close Grip Bench
125 x 5
135 x 5
145 x 5

Pendlay Rows
Shrugs
Biceps
Rainbow Dragonfly Ponies