Squat 1/23/12

Squat (Suited, Straps Up, Knees Wrapped)
1x3 at 375 lbs
1x3 at 395 lbs
1x3 at 405 lbs

Band-Assisted Squat
1x3 at 425 lbs
1x3 at 445 lbs
1x3 at 455 lbs

Safety Squat Bar Pause Squats
3x3 at 225 lbs

Squat 1/16/12

Squat (Straps Down, Knees Wrapped)
1x5 at 345 lbs
2x5 at 375 lbs

Band-Lightened Squat
1x3 at 315 lbs
1x3 at 365 lbs
1x3 at 405 lbs
1x3 at 425 lbs
1x3 at 455 lbs

Safety-Squat Bar Pause Squats
1x3 at 175 lbs
2x3 at 225 lbs

Bench 1/10/12

Bench (Shirted)
1x3 at 225 lbs (3-Board)
1x2 at 245 lbs (3-Board, 2-Board)
1x3 at 245 lbs (3-Board)
2x1 at 235 lbs (1-Board)

Squat 1/09/12

Squat (Straps Up)
1x3 at 345 lbs
1x2 at 375 lbs
1x3 at 375 lbs (knees wrapped)
1x1 at 405 lbs (knees wrapped)
1x1 at 415 lbs (knees wrapped)

Good Mornings Off Pins
5x5 at 245 lbs

Transversus Abs

Bench Assistance 1/06/12

Deadlift
1x3 at 315 lbs
1x5 at 315 lbs
1x3 at 335 lbs

Rack Pulls
1x3 at 315 lbs
1x3 at 335 lbs
1x3 at 355 lbs
1x3 at 375 lbs

Glute Thrusts
2x8 at 315 lbs
1x8 at 335 lbs

Glute Ham Raises
3x8

Transversus-Focused Abs
3 sets

Bench 1/04/12

Bench Press
5x5 at 155 lbs

Dumbbell Bench
4x5 at 50 lbs per arm

Bent-Over Rows
4x5 at 185 lbs

Chin-Ups
1x8
1x4
1x4
1x4

Skull-Crushers
1x8 at 65 lbs
1x6 at 65 lbs
1x5 at 65 lbs
1x8 at 55 lbs

Cable Flies
3x10 at 50 lbs

Squat 1/03/12

Squat (Suited, Straps Down)
1x5 at 275 lbs

Squat (Suited, Straps Down, Knees Wrapped)
1x5 at 315 lbs
1x5 at 335 lbs
1x5 at 355 lbs
1x5 at 345 lbs

Good Mornings Off Pins
1x5 at 225 lbs
1x5 at 245 lbs
1x5 at 265 lbs
1x5 at 255 lbs

Safety Squat Bar Box Squats
1x3 at 175 lbs
1x3 at 195 lbs
2x3 at 205 lbs
1x3 at 215 lbs
1x3 at 225 lbs

Walk-Outs (10 seconds)
1 at 395
1 at 365

Deadlift 12/03/11

Deadlift (Raw)
2x1 at 335 lbs
1x1 at 355 lbs

Glute Thrusts
1x8 at 225 lbs
2x5 at 315 lbs
1x5 at 335 lbs

Hamstring things
4 sets

Bench 11/29/11

Bench
1x1 at 155 lbs
1x1 at 165 lbs

Tricep Pull-Down Thingies
3x8 at 50 lbs

Biceps
3x8 at 50 lbs

Squat 11/28/11

Squat (Suited, straps up, no wraps)
1x1 at 315 lbs
1x1 at 365 lbs

First time with the newly tailored suit. Felt good, just needs some more getting used to.

Lunges
1x5 at 95 lbs
2x5 at 115 lbs

Leg Press
3x8 at 360 lbs

Hyper-Extensions
3x20

Bench 11/22/11

Dumbbell Bench
4x10 at 50 lbs per arm

Stability Bench
1x10 at 95 lbs
2x10 at 115 lbs

Bent Over Rows
4x5 at 185 lbs

Descending (or whatever) Shrugs
5 plates per side

Seated Dips
3x12ish at 170 lbs

Ab Wheel

Squat 11/22/11

Band Resisted Box Squats
6x2 at 225 lbs (2 red bands)
6x2 at 225 lbs (1 purple band)

Hyperextensions
3x20

Farmer's Walks
3 sets with 100 lbs per arm

SoCal Regionals 11/19/11

Squat
365 lbs - easy
395 lbs - failed because the rack height was too high and couldn't set up properly
395 lbs - hit it with the new rack height, gotta be careful of the setup in the future

Bench
205 lbs - easy
225 lbs - failed because i didn't tuck my shoulder blades in enough
225 lbs - easy and wish i'd gone heavier

Deadlift
335 lbs - easy
405 lbs - failed; too much weight
405 lbs - same as before

MEET TOTAL: 955 lbs
Could have gone heavier if I wasn't going balls to the wall on deadlift. Hopefully I'll be able to qualify during the December meet.

Deadlift/Bench Assistance 11/11/11

Speed Pulls (Suited, Straps Up, Purple bands)
6x2 at 185 lbs

Band-lightened Bench (Green bands)
1x3 at 225 lbs
1x3 at 255 lbs
1x3 at 275 lbs
1x3 at 295 lbs
1x3 at 315 lbs

Good Mornings
1x5 at 185 lbs
3x5 at 225 lbs

Pause Bench
1x3 at 135 lbs
2x3 at 145 lbs

Cable Rows
3x8 at 100 lbs

abs

Bench 11/9/11

Bench (Shirted)
2x1 at 205 lbs
1x1 at 225 lbs

3-Boarded Bench
1x3 at 185 lbs
3x3 at 205 lbs

Bent-Over Rows
4x5 at 135 lbs

Lat Pull-Throughs
1x8 at 100 lbs
3x8 at 120 lbs

Shrugs
4x5 at 360 lbs

Squat 11/8/11

Squat (Suited)
1x1 at 365 lbs
1x1 at 395 lbs

Leg Press
4x5 at 360 lbs

Bench 11/2/11

Bench (Shirted)
1x1 at 195 lbs
1x1 at 205 lbs
1x1 at 215 lbs

Band-Lightened (Unshirted)
1x3 at 225 lbs
1x3 at 255 lbs
1x3 at 275 lbs
1x3 at 300 lbs
1x3 at 315 lbs

Pendalay Rows
4x5 at 135 lbs

Tricep Isolation
4x5 at 20 lbs

Squat 11/1/11

Squat (Suited, Straps Up, Knees Wrapped)
1x1 at 355 lbs
1x1 at 395 lbs
1x1 at 415 lbs (failed)

Box Squats (Raw)
1x3 at 225 lbs
1x3 at 245 lbs
3x3 at 265 lbs

Dumbbell Shoulder Press
5x5 at 35 lbs

Bench Press
3x8 at 135 lbs

Decline Bench
1x5 at 95 lbs
1x5 at 105 lbs
1x5 at 115 lbs

Cable Rows
3x5 at 100 lbs

Bicep Curls
3x5 at 60 lbs

Tricep Isolation
3x5 at 20 lbs

Bench 10/25/11

Bench (shirted)
185 lbs for some sets
205 lbs for some sets

Still working on the bench shirt. Still feels pretty shitty but better than last time.

Pendalay Rows
4x5 at 95 lbs