Luke 5-16-12 Bench

Bench
205 x 1
220 x 1
230 x 1 @ 10 PR of 5 pounds

Incline Bench
155 x 5
165 x 5 seat slipped and made this really hard
165 x 5 x 2?

One Arm Cable Rows
100 x 5
130 x 5
150 x 5
170 x 5 per arm PR

Triceps Wounding
155, 165, 175 PR

Lat Pulldowns
up to 230 x 6

21's at 60 pounds

ab wheel

Bench 1 Cycle 2

5/17/12
Bench
225, 245, 265
285 x 1 (10 lb PR)
300 x fail, failed about 2 inches off the chest

Med. Grip Incline Bench
145 x 5, 5, 5

One-Arm Cable Row
110, 110, 120 x 5

Tricep Wounding
165, 175, 185

Lat Pulldown
160, 170, 170 x 8

Ab Wheel

Bench 3x3. Tues. 11/15.

Bench 3x3
145 (@8+), 155 (@10-), 160 (@10+)
->(my triple at 160 is the best triple I've hit in the past 5-6 months, so I guess I can call it a seasonal PR haha. My lockout was incredibly slow with my arms flailing all over the place like a turkey and my butt even came off the bench too but I still locked it out and got the final rep for the set!!)

3-Board Bench 4x3
160 (@10), 160 (@10), 160 (@10), 155 (@10)

Cable Rows 4x11
90, 100, 90, 80
-> (keeping explosive)

Db Shoulder Press
32.5dbs x10, 32.5dbs x8, 32.5dbs x8, 40dbs x6

Ultra-Wide Grip Lat Puldowns
90x9, 100x15, 110x8, 100x12

Cable Flys 3x10
50, 35, 35

Dynamic Shrugs (on machine)
3pes x30, 3.5pes x19, 4pes x14, 3pes x30, 2.5pes x35

Ab Wheel 3x10
-> all reps resisted

**** (WEIGH-IN: 144 LBS BW) ****

Bench 5

Bench:

295 x 5

305 x 5 @ 9+, 5 @ 10-

Getting close to my all-time PR of 310 x 5 (while weighing 220, haha)

Pause Bench:

265 x 3 @ 3sec

275 x 3, 3 @ 3 sec

Dips:

4 sets til failure,

Close-grip pull ups:

5 sets til failure

Shrugs:

405 x 10

495 x 3 sets of something

Finished with ab wheel and PNF

Luke 8-4-11 First Equipped Bench

Bench

45 x 10, 95 x 8, 135 x 5, 185 x 1

205 x 3 to 3 board (added katana)

225 x 3 to 2 board

235 x 3 to 2 board

235 x 3 to 2 board

235 x 2 to 2 board + fail to chest= got it to chest and had no pop... fuck

245 x 3 x 2 to 3 board. lockout felt decent, but needs work

Dumbbell Triceps Extension

30's x 10 x 4

Pendlay Rows

135 x 8 x 2

155 x 8

Hammer Curls

45's x 8 x 4

Overhead shrugs on shoulder press machine

60's x 50

70's x 30

80's x 30

70's x 30

70's x 30

Ab Wheel

Squat 5x5. Mon. 9/19.

Back Squats 5x5
185, 185, 185, 185, 185

Ab Wheel 3x10
-> all reps with resistance

Hill Sprints 2x60m
-> (on bruinwalk)

Squat 1

Squat:

415 x 1

435 x 1 @ 10-

455 x 1 @ 10-

475 x 1 @ 9+

495 x 1 @ 10

My lower back is doing that shaking thing where it catches and then releases half way through. It terrifies the spotters (also, me).

SS-bar pin squats:

225 x 3

275 x 3

315 x 3 @ 9

365 x 2 @ 10+

EFFFF. I used a lower pin then last week. Things were feeling good and I hit 365 x 3 last week, so I thought I might jump straight to it and go up from there. However, I nearly passed out from hitting the second rep. I think I remember it being hard last week too, but I didn't write down my RTS levels, which wrecked my weight planning this week.

Zercher Squats:

225 x 8

275 x 8 @ 8+

295 x 3

The pad rolled out on the last set, so I just stopped.

Finished with ab wheel and pnf stretching. also, some overhead shrugs

Bench meh

Injury status:

left shoulder: 10%. I can't press at all without significant pain (strength is still there)

bicep tendons: 70%. no numbness (yay), but still some discomfort. full strength though

right triceps tendon: 80%. mild tendonitis, mostly during triceps exercises.

I tried just hitting the bar, but the rotator cuff would not have it. It's feeling better, but more rest is needed.

(Sort of) Arnold Press:

35s x 30

45s x 20

55s x 10

65 x 8

75 x 5, 6, 5

If i keep my elbows really close when pressing, the shoulder feels fine, so I did these just to do some sort of compound exercise. Stopped at 75s when I started feeling like stability might be an issue.

Dumbbell Row:

85 x 8 (no pain)

100 x 8

115 x 8

130 x 6?

Gotta keep working on these.

Superset rows with one-arm triceps extensions.

Superset curls (up to 60s) sets of 6 and cable triceps for sets of 30. I did a few very light cable flyes too just to flush the area with blood and maybe remind my pecs what they're there for. :/

Finished with ab wheel and pnf. I really hope this shoulder thing heals quickly.

Bench Assistance

Left shoulder was still wrecked. Focused on upper back for deadlift weakpoint.

Bent-over rows:

275 x 5, 5, 6, 5, 5

Cable Rows:

190? x 10, 10, 10, 10, 10

4-star has this ancient cable row that is plate-loaded. The wire has no grease and it creaks, which is awesome.

superset rows with:

One-arm Tricep extensions:

5 sets up to 55's x 8

Curls:

worked up 50s x 6

superset with Cable Triceps, light sets of 30.

Ab wheel and stretching.

Deadlift 6/29/11

Deadlift
425 x 5
475 x 5 10lb PR
The first three reps had good speed but I slowed down on the last two and rounded my back. Also, the first set I went Ed Coan stance, but for the second set I went a little wider and the bar moved faster.

Deficit Deadlifts
315 x 8
325 x 8
335 x 8

GHRs
4 sets of 10
Hams were fried...

Calves w/ stack
4 sets of 100

Ab Wheel
BW x 15
25lb plate on my back x 15
45lb plate on my back x 15

PNF Stretching

Bench Day 6/21/2011

Bench
185 x 5 @8
195 x 5 @9
205 x 5 @9.5
210 x 3 @9 +cramp
tightened my belt
210 x 3 @9 +cramp again(lower back/hamstring)

Floor Press
185 x 5
195 x 5
205 x 3 pshhhh
195 x 5

Dumbbell Bench
70's x 8
80's x 8
80's x 8
85's x 5

SS Shrugz & Lat Pull Downs
10 plates x 20, 12 plates x 20, 14 plates x 13, 14 plates x 17
200 x 8, stack x 8 x 3

Scap pushups
3 x 50

Ab wheel
3 sets. On the last two, I had ryan put 25lbs on my back then a plate. It is now hard to stand up.
3 sets of

Bench Assistance

Push Press:

185 x 5

205 x 5

225 x 4, 3

I got tired. I tend to start failing or slowing down maybe 1" before lockout, when I have to grind it up.

Arnold Press:

65 x 8

75 x 8

80 x 5, 5

The 80s felt much heavier than the 75s for some reason.

Wide-grip lat pull down:

210 x 8

250 x 8

270 x 5, 5

I decided to start adding weight to the stack again and finally see if i can get stronger on these.

Cable row:

250 x 8, 8, 8

Superset of tricep extensions and seated curls. Finished with ab wheel.

Bench Day 5/3

Bench with Strict Pause
195 x 1 @8 I'll count this
215 x 1 @8
225 x 1 @9
235 x 1 @9
235 x 1 @10
235 x f (I lowered the bar too slow and didn't bother pressing)
Today was all about form and long pauses

2 Board
225 x 5
225 x 5
225 x 5
225 x 5 easiest set

Close Grip Bench
165 x 8
165 x 8
155 x 6
155 x 8

Shrugz w/ multi ply straps
405 x 15
495 x 12
545 x 3 lost grip :(
495 x 12

Neutral Gril Pull Ups
x15, x12, x12, x10

Scap Push ups
3 sets of 50

ab wheel

Bench 5

Bench:

225 x 5

245 x 5

265 x 5

275 x 5, 5 @ 8

Went really slowly on these to test the waters. Around 265, things started hurting, but since I went lighter, it didn't feel too bad over all.

2-board:

275 x 10, 8, 6

Went for reps instead of weight. I just stopped whenever I felt my biceps get irritated, which saved a lot.

Incline Bench:

138 x 18, 15, 12

I was going for 3 sets of 20, but I was much more gassed than I thought. I guess all that volume earlier did something.

Finished with shrugs, close grip lat pull downs and ab wheel.

Bench 5 Cycle 1

4/19/11

Bench

205 x 5 @ 8

205 x 5 @ 8

215 x 5 @ 8

225 x 5 @ 8+

235 x 3 @ 9+ could've probably hit another rep but didn't want to take any chance of failing

why did I hit such a wall after 225?!?!

This was one of those "tired" days.

3 Board

235 x 5 @ 9

225 x 5 x 4

Close-Grip Bench

155 x 5 x 5 @ 7 but sloppy due to extreme fatigue

Shrugs, Ab Wheel, Tricep Rehabilitation

Bench Tuesday 04-19-11

Bench
115 x 5
125 x 5,5
135 x 5,5

2 Board Bench
145 x 3,3
155 x 3,3,3

Incline Bench
95 x 8,8,8

Lat Pull Downs
Shrugs
Ab Wheel
Shoulder Prehab

Body Weight: 166 lbs (!!)

Deadlift Assistance 4/14/2011

GMOP at pin 11
365 x 5
405 x 5
445 x 5 PR

Low Box Squat
315 x 5
355 x 4 PR but wanted 5
315 x 5

Finished with Ab wheel & stretching.

Deadlift Assistance

GMoPs:
405 x 5 @ 10+
435 x 5 @ 10
465 x 5 @ 10-
500 x 5 @ 9

Things felt better the more sets I did. Not sure what was up with that. Still feeling rather beat up from the max dead + max squat combo.

Low Box Squats:
225 x 8
275 x 8 (no belt) @ 9+
315 x 8 (belt) @ 9

Finished with PNF stretching and ab wheel

Stiff-Leg Volume. Thursday, 4/14/11.

Stiff-Leg Deadlifts 5x5 (no belt)
225, 225, 225, 225, 225

Stiff-Leg Deadlifts from on Box 5x5 (no belt)
225, 225, 225, 225, 225
-> ~2 inches off ground (standing on top of the blue 20 kilo plates)

Barbell Shrugs 3x25
-> all w/ double reverse grip
135, 135, 135 (pretty light)

Ab Wheel 3x10
-> all BW+resistance

**** WEIGH-IN: 137.5 LBS (lost a few pounds since the 141 (BW PR tie) weigh-in last quarter) ****

Deadlift Thursday 04-14-11

GMOP
135 x 5
165 x 5
175 x 5
195 x 5
245 x 3

Stifflegs
135 x 5
135 x 8
135 x 8

Abs

Bodyweight: 168.2 lbs