Luke 9-24, 9-26 Squat and Bench

Squat
365 x 3
395 x 3
415 x 3 @ 9 PR of 10 pounds not all depth

Low Anderson Squats
265 x 3
275 x 3
285 x 3
295 x 3
305 x 3
315 x 3

other stuff

Bench
225 x 3 @ 9
235 x 3 @ 10 PR of 5 pounds
245 x 1 @ 10 ties PR
225 x 3 @ 10-

Band resisted bench

Pull Ups
BW x 30, 15, 15, 10

SS with Standing Press
115 x 5
125 x 5
115 x 5
105 x 5

Shrugs, triceps, chest supported rows,
abs

Luke 9-21-12 Bench

Bench
210 x 5 @ 9
215 x 5 @ 10- ties PR for 5
215 x 5 @ 10

Standing Press
115 x 5 x 4
125 x 4

Dumbbell Bench
75's x 10 x 3

Shrugs
many

Dumbbells for the arms

Luke 9-20-12 Squat

Squat
345 x 5
375 x 5
385 x 5 @ 10 uhg

Anderson Squats low
8 sets up to 305 x 3

Machines

Abs

Luke 9-18-12 Bench Assist

Close Grip Bench
185 x 5
195 x 5
205 x 5 last rep had a spot PR

Incline Bench
165 x 5
175 x 5 @ 9+
180 x 6 last rep with spot PR

Lat Pulldown
180 x 6
220 x 6
250 x 6
280 x 7 PR

Pull ups
BW x 15, 15, 15, 15, 10, 5, 10, 6, 4, 6 for 101 total

Dips
BW x 20, 20, 20, 20, 14, 11, 15

Luke 9-17-12 Deadlift

Deadlift
385 x 5 @ 9
415 x 5 @ 10 PR of 10 pounds, although I've hit 405 x 5 may times and I hit 425 x 4 recently

Zerchers up to 225 x 6
Hip Thrusts up to 365 x 15
Machines
Abs

Luke 9-14-12 Squat, 9-15-12 Bench

Worked out both days with Alex at AHCCC after Big Bear trip

Squat
375 x 1
395 x 1
415 x 1 @ 9
430 x 1 @ 10
440 x 1 @ 10 5 pounds below PR

Dumbbell Lunges
70's x 10
80's x 10
90's x 10

Overhead Squats
45 x 10
65 x 10 kinda hurt shoulder
45 x 10

some machines
ball cable transversus

Bench
205 x 1
225 x 1 @ 9+
230 x 1 @ 10
235 x 1 @ 10
230 x 1 @ 10
230 x 1 @ 10
the bench setup felt really weird at this gym.  I couldn't get my hands right or get my tuck right.  Felt heavier.

Standing Press
95 x 5
115 x 5
125 x 5
130 x 4 PR

Dumbbell Bench
75's x 8
85's x 6
90's x 4 PR

Muscle ups
BW x 5 PR

Shoulders Raises, Incline Curls, Triceps extensions

Luke 9-11-12 Bench Assist

Close Grip Bench Press
180 x 5
190 x 5
200 x 5 @ 9 ties PR

Incline Bench
160 x 5
170 x 5
175 x 8 @ 10 PR

Lat Pulldown
180 x 6
220 x 6
250 x 6
270 x 6 PR

One Arm Cable Rows
up to 160 x 6

Front Dumbbell shoulder Raise

Pull ups, Chin Ups, Neutral Grip Ups BW x 10 each

Dips

Luke 9-10-12 Dead Assist

Sumo Rack Pulls

405 x 3

435 x 3

465 x 3

495 x 3 PR

515 x 3 PR

GMOPs

225 x 5

275 x 5

315 x 5

335 x 5

Lunges

135 x 10

185 x 10

205 x 10

Abs

Luke 9-6-12 Bench

Bench

215 x 3 @ 9-

225 x 3 @ 10 5 pounds below PR

215 x 3 @ 9+

220 x 3 @ 10-

220 x 3 @ 9

Seated Press

110 x 5

120 x 5

130 x 5

Dumbbell Bench

70's x 8 palms in

80's x 8 PR palms in

85's x 8 PR

Dumbbell Row

120 x 10 x 3 per arm

Shoulder raises, curls, triceps extensions, abs

Luke 9-5-12 Squat

Squat
325 x 3
355 x 3 @ 9
385 x 3 @ 10-
405 x 3 @ 10+ ties PR
Felt really shitty today, like sick to my stomach, also haven't squatted in over 2 weeks

Box Squats
315 x 2
325 x 2
335 x 2
was going for speed, but was completely spent from the last set of squats

Overhead Squats
Other Stuff

Luke 9-3-12 Bench Assist

Went to Vegas this weekend, missed dead assist.  Back hurt, possibly from my bed, so I'll squat in a couple days.

Close Grip Bench

175 x 5

185 x 5

195 x 5 @ 9

Incline Bench

155 x 5

165 x 5

170 x 8 @ 10 PR

Lat Pulldown

220 x 6

240 x 6

260 x 6

Triceps

Front Dumbbell Raises

Shrugs

Curls

Luke 8-29-12 Return to lifting

Bench Press Nationals was this past weekend in Palm Springs.  It was the most fun I've ever had at a meet.  Highlights include Dr. Anton Reel, who benched 77 pounds at an age of 94.  A guy in a wheelchair bombed out.  Some guys from Sammy Graham's gym benched 473 at 220 and 551 at SHW, both RAW.  680ish was the heaviest bench.  Mike Zawilinski attempted something around there as well and dumped it into face, but us spotters caught it right away.  On top of all the set up and spotting and loading and break down, I also got a little workout in.

Close Grip Bench Press
175 x 3
185 x 3
195 x 3

Bent Over Rows
135 x 8
185 x 8
225 x 8

Today I joined 24 hour fitness in Pasadena.  I'm feeling a little worn out still from the weekend and I lost a few pounds.

Bench
205 x 5 x 5 @ 8+ to 10-

Seated Press
105 x 5
115 x 5
125 x 5
135 x 4+spot

Dumbbell Bench
65's x 8
75's x 8, 6

One Arm Dumbbell Rows
120's x 10 x 3

Lateral Dumbbell Raises
20's x 10 x 3

Superset with Curls
35's x 10 x 3

and also Dumbbell Triceps Extension
25's x 10 x 2
30's x 10

Abs

Luke 8-22-12 Bench: Final Day with UCLA Powerlifting

i love you guys

will edit this later

Bench
225 x 1
235 x 1
245 x 1 @ 10 PR of 5 pounds
185 x 5
205 x 5

Band Resisted Pause Bench
145 x 3
155 x 3
175 x 3 x 2

Standing Press
95 x 5
115x 5
125 x 5
115 x 5

Pull Ups
BW x 15 x 3
BW x 10

Chest Supported Rows

Triceps Pushdowns

Shrugs
315 x 20
405 x 16
405 x 7 + hurt back - done lifting forever

Weigh In: 170 lbs

Progression
Pre Powerlifting: 205, 200, 220 - 625
After almost 3 years: 445, 245, 485 - 1175

Luke 8-20-12 Squat

Squat
315 x 5 @ 7
335 x 5 @ 7
355 x 5 @ 8
375 x 5 @ 9
395 x 5 @ 10- PR of 20 pounds

Band Resisted Squat
265 x 5 purple
265 x 5 green
275 x 5
285 x 5
275 x 5

Anderson SSB squat
263 x 2
283 x 2
213 x 3 extremely low

Abs

Luke 8-17-12 Deadlift

Deadlift
385 x 1
425 x 1 @ 8
455 x 1 @ 9
485 x 1 @ 10 PR.   previous best was 470 raw sumo, 475 raw conventional, and 480 equipped sumo

Stiffies
225 x 6
275 x 6
315 x 6

Luke 8-13-12 Squat

I went by myself and only did squats because I had to get home.

Squat
325 x 1
375 x 1
405 x 1 @ 8+
435 x1 @ 9+ PR of 10 pounds
445 x 1 @ 10+ PR of 20 pounds.  This rep was definitely depth; I could tell because I was facing the mirror.  Form was good, knees stayed out, but rep was very slow.

Foam Roller Transversus

Luke 8-10-12 Dead Assist

Good Mornings
up to 355 x 5

Anderson SSB squats (low)
up to 300 x 3

Leg Press
up to 6 plates x 10

Overhead Squats

Abs

Luke 8-8-12 Bench

Bench
210 x 3 @ 9+
220 x 3 @ 10-
230 x 3 @ 10+ PR of 5 pounds
elbow was hurting badly so I skipped board work

Seated Press
95 x 5
115 x 5
125 x 5
135 x 5

Close Grip Pulldown
200 x 8
220 x 8
240 x 7
250 x 8

Dumbbell Side Raises, Bent Over Rows, Triceps Extensions

Luke 8-6-12 Squat

Squat
365 x 3 @ 8
385 x 3 @ 9-
405 x 3 @ 9+ PR of 5 pounds

SSB low box squat
263 x 5
273 x 5
283 x 5 PR

Band Resisted SSB Low Box Squat
203 x 2
213 x 2
223 x 2
233 x 2
243 x 2

Overhead Squat
45 X 10 X 3

Abs

Luke 8-4-12 Bench Assist

Close Grip Bench (index finger 1" from smooth part of bar)
165 x 5
175 x 5
185 x 5
195 x 5 @ 10-
200 x 5 @ 10 PR

Incline Bench
155 x 5
165 x 5
175 x 5 @ 10-
180 x 4 with spot


Rows, Flyes


Front Dumbbell Raises, Incline Curls