ME Bench

Bench:
295 x 1
305 x 1 @ 9

Bench is feeling great. Everyone has a 1 second pause. The felt benches here make my leg drive feel fantastic.

Bench w/ Chains:
135 + 40c x 3, 3
135 + 80c x 3, 3, 3, 3
134 + 120c x 3, 3, 3

The chains didn't completely deload at the bottom, so I'm not sure what the weight was.

Supersetted:
Standing Press:
135 x 5
155 x 5
175 x 4, 4

and Close-grip Pull ups:
bw x 20, 15
bw + 20 x 8?
bw + 20 x 8 + 2

Supersetted:
Dumbbell Bench:
90s x 8, 8, 8, 8

Curls:
35s x 8, 40s x 8, 45s x 8, 8 + 30s x 6

and Band Pull-aparts.

Trying to work in some extra volume to promote hypertrophy. I'd like to add some more muscle to my chest for benching in hopes it will carry over strength wise.

Sit-ups.

Bench

4/17/10

Bench

235 x 1

240 x 1

245 x 1 PR

240 x 1

235 x 1

Incline Dumbbell Press

60 x 6

65 x 6, 6

Weighted Dips, Band Pull Aparts

03/13/10 Bench

Wanted to use greens for the reverse band work (to get more weight in my hands) but they weren't available so I settled for purples. Bands took 115 off the bottom and zero at the top. Hitting the single at 365 was a good feeling. Close grip wasn't quite as good as last week, but by then my triceps were pretty done.

Reverse Band Bench (purples at pin 6)

275 lbs x 3 reps x 1 sets @ 7 RPE
315 lbs x 3 reps x 1 sets @ 8 RPE
335 lbs x 3 reps x 1 sets @ 9 RPE
355 lbs x 2 reps x 1 sets @ 10 RPE
365 lbs x 1 reps x 1 sets @ 9.5 RPE

Normal Grip Pin Press (pin 13)

225 lbs x 3 reps x 1 sets @ 7 RPE
245 lbs x 3 reps x 1 sets @ 8 RPE
265 lbs x 3 reps x 1 sets @ 8 RPE
275 lbs x 3 reps x 1 sets @ 9 RPE
285 lbs x 3 reps x 1 sets @ 10 RPE

CG Bench (no pause)

225 lbs x 3 reps x 1 sets @ 8 RPE
245 lbs x 3 reps x 1 sets @ 9 RPE
265 lbs x 2 reps x 1 sets @ 10 RPE

Finished with some inverted hanging rows in the squat rack and band pull-aparts.

Total Workout TIme: 1h40m

BW (post-lunch): 187.8 (only had one small meal all of friday due to finishing term paper)

Band

Lifting in the afternoon does not get you the most gym appropriate music. I mean I like alternative and indie pop but I'm not getting pumped listening to the Arcade Fire.

Bench

155 x 2 x 2

160 x 2

160 x 1+f

Pause bench (3 sec)

95 x 3

115 x 3

125 x 3 x 2

Band-resisted bench

85 x 2

95 x 2

105 x 2 x 2

115 x 2

Banded inverted rows

UCLA Powerlifting is also a place to exercise your creativity. Props to Misael.

Band pull aparts

02/20/10 Bench

Very happy with this workout. It was the first time since I have been recovering from my forearm injury that I put a decent load on it. In the beginning it hurt a little, but as I worked the pain subsided totally.

I measured the purples to take 125# off at my chest and 0# for the last inch or so of the lockout. The 315 ties a PR and considering I haven't benched heavy or worked on my lockout in a little while, im quite happy.

The standing OH pin press was an interesting movement and one I had never done before. I felt a good isolation in my front delts and triceps - my two week points in the bench.

By the time I got to the CG I was a bit spent so I opened up with 185. And as can sometimes happen with me I caught my "second wind" and as I continued the weight got easier so I was able to work up to 215.

Reverse Band Bench (purples at pin 6)

275 lbs x 5 reps x 1 sets @8
295 lbs x 5 reps x 2 sets @8
315 lbs x 5 reps x 1 sets @10
295 lbs x 5 reps x 1 sets @8.5
275 lbs x 5 reps x 1 sets @8

Standing OH Pin Press (Pin 3)

95 lbs x 8 reps x 1 sets @7
115 lbs x 6 reps x 1 sets @8
135 lbs x 5 reps x 1 sets @8.5
155 lbs x 5 reps x 2 sets @9
135 lbs x 5 reps x 1 sets @9

CG Bench (no pause)

185 lbs x 5 reps x 2 sets @8
205 lbs x 5 reps x 2 sets @8
215 lbs x 5 reps x 2 sets @8.5

I finished with some tricep pushdowns against a purple band and some band pull-aparts also against a purple.

1.27.10--Upper Back

Had to get out quickly so I could finish my homework before last minute sorority dance...I'm sure there will be a Scott story tomorrow to report on this.

Close Grip Lat Pulls
110x10
130x8
140x8x2

Chest Supported Rows
10x10
25x10
45x10
70x8x3

Band Pull Aparts
purplesx10x3

Strength and Honor (Pinwheel) DB Curls
20sx10x3

Made it out in 45 mins...PR

1-26-10 Upper Back

Close Grip Lat Pulldown

170x8

190x6

210x5

220x5 PR

Chest Supported Row

90x6

115x6x3

Purple Band Pull Aparts x 10 x 4 sets

Incline Curls

30's x 8 each arm

35's x 6 each arm x 2 sets

40's x 4 each arm

40's x 3 right, 2 left

Upper Back

Close grip pulldowns
220 x 8
240 x 7
250 x 5, 5

Chest supported rows
115 x 8
125 x 7, 8
135 x 6

Band pull aparts
4 sets w/ purple band

Incline curls
30s x 8
35s x 7, 5, 5

Upper Back

Cable Rows

200x6

220x6

240x6

250 x 6 x2

Pullups (alternating wide and neutral grips)

BW x 8 x 4

Band Pull Aparts

15x4

Barbell Curls

60 x 8 x 3

1.20.10--Upper Back

Cable Rows
100x10
130x8
150x6x4

Neutral Grip Chin Up(s)
BWx1x3 PR
4 second negativesx3

Band Pull Aparts
purplesx10x3

Incline DB Bicep Curls
20 (each arm)x10x2
20 (each arm)x8

I was really excited to get the chin up, but I still need a little more time and hard work to get the BW pull up.

I've got a basketball game tomorrow, so I will lift after the game (around 9:45ish).
Also, we are lifting on Friday instead of Saturday, because Matt and Dave and others will be at Dave's meet and I have another game on Saturday.

1-19-10 Upper Back

Cable Rows

170x6

180x6

200x6

220x6

250 (stack) x6

Pullups

Body Weight x 15 x 3sets

Neutral Grip x 10

Band Pull Aparts

15x3

Standing Barbell Curls

80x8x3

Upper Back

Cable rows
250 x 8
260 x 7
270 x 6, 5, 5

Pull ups
2 sets of 10 wide grip
2 sets of 10 neutral grip

Band pull-aparts (using purple band on a bench)
4 sets of 8

Straight bar curls
80 x 10, 8, 7

Upper Back

Barbell Shrugs

225x10

275x10

315x10

365x10

275x20

315x15

Wide Grip Weighted Pull Ups

BW+25x8

BW+35x6

BW+45x6

BW+55x3,2

Hammer Curls 35x10 each arm, 30x10x2 each arm

Incline Curls 30x5, 30x7 each arm

Reverse Grip Curls 50x10,60x10

Wrist Curls 45x15x2 each arm

Band Pull Apart

redx10

purplex10x3

Upper Back

BB Shrugs

315 x 12

365 x 8, 12

385 x 8

405 x 10

Pull-ups

BW x 8
+25 x 6, 5

+35 x 3+.5 with slow negative

Bench Band Pull-aparts

Purple x 8 x 3

10/27 Back

Chest Supported Rows: 2p+25x6
3px6, 5
3p+25x4, 4

BB Shrugs: 225x30, 30

Pull-ups: BWx6, 8, 6, 6, 6
+25x4

Bench Band Pull-aparts: Purplex10x3

LE uppr back

Low volume since I'm pulling this week


Bent-over rows
185 x 6
225 x 6
245 x 8
265 x 8
285 x 8

Wide-grip pull ups
18, 16, 15, 12

Finished with incline curls and band pull aparts

Quick Uppr Back

Due to compressed workout schedule this week, I had to move upper back day to right before deadlifts. Reduced volume to compensate.

Band-resisted Pull ups:
Used blue band; close grip

12, 12, 10, 10, 8

Bent Over Rows:
These didn't feel so good. Tired?

185 x 6, 4 sets

Finished with:
Hammer Curls
Band Pull aparts

Upper Back

DB Rows:
140s x 13, 12, 11, 10, 10

T-bar rows:
135, 170, 205, 240, 275 x 8

Todd suggests using 35s for these for increased range of motion. Seems promising.

Finished with close-grip pull ups, incline curls (for Brent), band pull aparts and cable abs.

One of the guys has one of the new Super Centurions that he mis-ordered. Another guy tried it on but it was too loose, so I gave it a shot. The suit had a weird build where it was very (very) tight in the legs, loose in the hip and had big straps. I managed to get it almost into position, but the straps were loose enough I could put them on myself. If the legs had been slightly looser and the hips tighter, I might have considered buying it off him.

Upper back

DB Rows:
140s x failure, 5 sets

Pull ups:
used a 75lb chain around my neck. Looks ludicrous, but is rather awkward as the chain is 10' long, so it flails around and constantly hits me in the knees and feet.

4 sets

Did a giant set of lat pull downs, band pull-aparts, hammer curls and cable abs.

LE Bench

Bench w/ chains
had 80lbs of chain on there.

225 + 80 x 3, 5 sets

The first 2 sets were weird because not enough of the chain deloaded. I messed up the second reworking and I think it was near 305 the entire lift. Right pec felt irritated during that set, which was disconcerting.

The gym was busy today, but the coach doesn't really have other people lift off that often, so I got stuck waiting around for an hour trying to finish this set. I need to improve this situation somehow so I can get my workout done more quickly.

Close-grip:
1 second pause on these
225 x 5, 4 sets

Harder than I would have liked from the chest.

Super sets of t-bar rows + banded tricep extensions.
Then a super set of band pull-aparts and front raises