Bench

Bench Press:
135 X 7
185 X 5
225 X 5
255 X 4 (failed 5th rep)
255 X 4

Close Grip Bench:
205 X 5
225 X 5
235 X 5
245 X 3

Flat Dumbell Press:
85lb X 7
95lb X 6
95lb X 7
105lb X 3

Incline Skull Crushers:
35lb on each side X 10
45lb on each side X 10
50lb on each side X 8
50lb on each side X 6

Cable Press Down:
170 X 10 (4 sets)

Standing Ab Pull:
6 sets

Bench

Bench Press:
135 X 7
185 X 4
225 X 2
245 X 1
275 X 1 (PR)
275 X 1
225 X 9 (failed on 10th rep)

Incline Dumbell Press:
80 X 8
90 X 7
100 X 5
100 X 5

Weighted Dips:
45lb X 8
90lb X 8
135lb X 8
150lb X 5

Incline Close Grip Bench:
135 X 8
155 X 6
185 X 3 (failed on 4th)
185 X 3 (failed on 4th)

Flat Skull Crushers:
3 sets

Transversus Crunches:
15 reps (1 set)
20 reps (2 sets)
25 reps (2 sets)

Standing Ab Pull:
15 reps (1 set)
10 reps (1 set)

Not sucking

After my 4 day vacation I finally got back to the gym and lifted like a champ. On a side note, the vacation won't effect my ability to get all of the workouts done thanks to my distaste for and blatant disregard of rest days.

Clean and jerk 100/1 x 2 115/1 x 2 126/1 130/1 missed twice
Nailed 100% of my max (126) and cleaned 130 on the first try, then failed the clean on the second. Hopefully I'll get 130 by 9-27 so that I can shoot for 135 at the meet Oct. 25 and move up to class I (and past Nathan).

Clean pull 130/2 x 3
Back Squat 115/4 135/5 x 4
stretching, 15 min., hamstrings and groin

The rest of the workout was a good, light introduction back into lifting.

The 4 days off may actually be the best thing that could've happened because 1, I'm recovered and equalled by all time best C&J, and 2, because I'm recovered and so all of the weak muscles (the left side of my body) presented themselves. Basically, my left lat down to my left glute are noticably weaker than my right (my left lat is also visibly smaller than my right). Any recommendations for correcting this?

I made the effort to tag my workout so you better be searching for it like crazy.

DE Lower Body

No gear.

Box Squats:
275 + 100 lbs chain, 7 x 2
315 + 100 lbs chain, 1 x 2

A lot slower than last week. My hips were tired. This confirms my guess that I should be operating on a 2 Week High/1 Week Low cycle. I got pissed off about the slowness, so I went to 315 base weight on the last set. I won't back squat on Thursday, will deadlift and front squat.

Power Cleans:
205, 5 x 3 (that's 5 sets of 3, Dave)

Easy, but still need to train myself to actively let go of the bar and open the hand so the bar rests on the fingertips in the rack position. I'm getting the elbows up, but years of not letting go of shit in the gym has left me with this mental block.

Box Jumps:
Added about 3 inches to the height
5 x 5

Standing Ab Pull:
Worked up to 160 + 5 lbs chain, 1 x 5

45" Back Raise:
Bodyweight + 35 lbs bar, 2 x 10-12

Stretch:
Gettin' better

I think I'm going to set up my ME cycles like this:
Week 1: ME Squat/3-5RM Block Pull/RE Good Mornings
Week 2: ME Deadlift/3RM Front Squat/RE Good Mornings
Week 3: Deload

2 weeks is about all I can do well in a row.

DE Lower Body

No gear.

Box Squats (Below Parallel)
275 + 100 lbs chain, 8 x 2

Power Cleans
205, 7 x 2 (that's 7 sets of 2, Dave)

Box Jumps
5 x 5
What's interesting is that I have to actively will myself to jump this high. My safety mechanisms don't want to let me jump, then I just do it once and plow through them.

Standing Ab Pull
Worked up to 160 x 2 x 5

RE 45' Back Raises
Bodyweight + 35 lb bar
1 x 15
1 x 11

I need to start bringing more fruit juices. I bought some RTD juice from TJ's and it's great in the middle of a session.

DE Upper Body

Speed Bench:
185 + 60 lbs chain, 8 x 3 (24)

Standing Overhead Press (no push):
185, 5 x 3 (15)

Pull/chin-ups:
Bodyweight, 5 x 5 (25)

Standing Ab Pull:
160 x 5
160 x 3

Stretch:
I'm not flexible :'(