Bench Assist. Fri/Sat. 1/20-1/21.

**** (MISSED 2 WORKOUTS MID-WEEK DUE TO ILL STOMACH) ****

Band-Lightened Bench 5x3
155 (@8), 165 (@9), 175 (@10), 165 (@10-)
-> w/ purples (doubled)

Standing Press 4x5
65 (@8), 75 (@9+), 75 (@9+), 75 (@9+)

Cable Flys 4x10
35lbs (@7), 50lbs (@9), 50lbs (@9+), 45lbs (@9+)

**** (RAN OUT OF TIME, GYM CLOSES EARLIER ON FRIDAYS, FINISHED SATURDAY MORNING) ****

Wide-Grip Cable Rows 4x5
130 (@9+), 130 (@9+), 130 (@9+), 130 (@9+)

Close-Grip Lat Pulldowns 4x5
170 (@9+), 170 (@9+), 170 (@9+), 170 (@9+)

Rear Delt Fly Machine 4x10 (vertical grip)
85 (@7), 100 (@9), 115 (@10), 115 (@10)

Hammer Curls
30dbs x7, 30dbs x6

Preacher Curls (outer open grip) 2x6
50lbs, 50lbs

EYH Bads (wrist extensors)
-> greens x20 reps, yellows x10 reps, yellows x10 reps

Luke 1-20-12 Bench ASST

Band Lightened Bench (blacks from 6, took off nothing from 4 board+ and about 70-80 at the bottom)

225 x 3

245 x 3

255 x 3 x 3 @ 10

Seated Military Press

95 x 5

115 x 5

125 x 5 @ 9

Bench

135 x 10

145 x 10 x 2 @ 8-, 8

Wide Grip Cable Row

160 x 8

180 x 8 x 2

Close Grip Lat Pulldown

180 x 6

200 x 6

220 x 6

Band Pull Aparts

Biceps

Decline Situps

BW x 12

BW +10 x 6

Bench Assist. Fri. 12/2.

Band-Lightened Bench 5x3
-> all w/ minis (reds) doubled
155, 155, 155, 155, 155

Tricep Death
85, 85x22+f, 75x18+f

Bench 3x8
65x8, 65x8, 65x8+f
-> (all w/ brief press calls)

Close Grip Cable Rows 4x8
120, 120, 120, 120

Lat Pulldowns 4x8
130, 110, 110, 110

Hammer Curls 4x7
-> all w/ 25dbs
-> all reps slow & controlled

Bench Assist. Fri. 11/18.

Band-Lightened Bench 5x3
-> w/ mini-bands doubled
155 (@8+), 155 (@7)-> (this was a better arch), 165 (@9), 175 (@10), 165 (@10-)

Triceps Death (3 sets)
-> (each set with a close grip of ... 5 reps off chest -> 5 reps off a 10lb plate -> 5 reps off a 2-board -> 5 reps off a 3-board -> 5 reps off a 4.5-board)
85, 95x23+f, 85x17+f

Bench 3x8
95x6+f, 85x5+f, 75x8+f

Close Grip Cable Rows
100x15, 120x12, 130x10, 110x15
-> (keeping explosive)

One Arm Rows
55db x 15 each, 65db x 12 each, 80db x 6 each, 55db x 20 each
-> (keeping explosive)

Hammer Curls
32.5dbs x5, 30dbs x8, 30dbs x5, 25dbs x8

Bench Assistance / Deadlift Assistance

11/11/11

Speed Pulls
banded purples
185 x 2 x 6

Band-Lightened Bench
275, 295, 305, 315, 325, 335 x 3

Light Good-Mornings
225 x 5 x 3

Pause Bench
185, 195, 205 x 3

Cable Rows, Abs

Luke 11-11-11 Bench Assist

Band Lightened Bench (greens from 6, slightly more tension than last time because bench was not raised)

225 x 3

255 x 3

275 x 3

295 x 3

315 x 3

335 x 3

Pause Bench (with 3 second self imposed pause)

155 x 3

165 x 3

175 x 3

these felt weird after band lightened, slow off the chest then super easy to lockout

Wide Grip Pull Ups

Cable Rows

Triceps

Luke 11-1-11 Bench

Bench with the shitty Katana

225 x fail (used belt, went down too slow, hard to touch)

225 x 1 x 3 sets (used no belt, was able to grind out every rep)

Green doubled Band lightened bench from pin 6

225 x 3

255 x 3

275 x 3

300 x 3

315 x 3 @ 10-

Pendlays

Ro uses too much English

triceps biceps shrugs pulls

Bench

11/2/11

Bench

In super katana

255 x @ 10-

265 x @ 10

265 x @ 10-

If I can just keep a really good arch and shoulders pinned back my shirt will actually add pounds. I have been going down to my chest slower so as to hit high enough, but now I think I'm too slow and am touching too low. Just before the bar hits my chest I work around the bubble versus through the bubble.

Band-Lightened Bench

Greens

225, 275, 300, 315 x 3

Pendlay Rows

135, 155, 165, 165 x 5

Bench Day 5/24/2011

Pause Bench w/ 3 sec count
185 x 3
195 x 3
205 x 3
215 x 3 PR this is also my 3 rep max. weird

Band Lightened Bench
245 x 5
265 x 5
275 x 5
275 x 4 + cramp

Superset BW Dips + Shoulder raises
x23, x20, x20, x25 PR
35's x 10, 45's x 10, 45's x 10, 45's x 10

BW Close Grip Pull Ups and Rear Delts
4 sets each

Ball Rotations & Scap Push ups
3 sets

Luke 5-24-11 Bench

Band Lightened Bench (quadded oranges from 7? one pin lower than last time and bands set up inside plates so less tension throughout)

205 x 5 @ 7

215 x 5 @ 8

225 x 5 @ 8

Triceps shoulders superset

shrugs lat pulldowns superset

with a highlight of 5 plates + 5 on one side and 5 plates + 10 on the other for a set of 12 or so lol

Bench Singles

Bench (brief pause)

225 x 1 @9-

240 x 1 @10 (PR)

Wanted to try 245 today but I think that would've just been greedy. Next time.

Reverse band bench (pin 6 w/ oranges)

note: oranges have more tension than purples

225 x 5

235 x 5

245 x 5, 5

Light banded pushdowns

3 sets of 20-30

ss'ed w/ Neutral grip pullups

BW x 20, 15, 15

Finished with 3 sets of ball rotations and 3 sets of scap pushups.

Bench 1

Bench:
315 x 1
330 x 1
340 x 1 @ 10

All were done with a full press call. Maybe had 345 in me, which would have tied a PR. I definitely aggravated the bicep with the 340, but managed to keep it under control. I'm still not able to stay as tight as I would want at the bottom when the weight gets heavy due to the nerve issue. Hopefully sports med can help with that.

Band-lightened bench:
looped oranges

275 x 5, 5, 5, 5 @ 7

Finished with shoulder raises, pull ups, scap push ups, and floor sweepers.

75% of last week's workout

Bench Assistance 5/21/2011
Overhead Press
120 x 5 at 8
130 x 5 at 8
140 x 5 at 9
150 x 5 at 10 PR

Tricep Death
I put a 25lb plate on each side of the bar and three 10lb on top. I then benched it close grip with 155 x 5, 135 x 5, 115 x 5 and then 95 x 5. For the next two sets I went up to 6 reps then 7 reps per round.

Arnold Press
60 x 5
60 x 5 too burn out
50 x 8
50 x 8

Superset Tricep Pull downs & Inverted Rows
4 sets of 10-15, BW x20, x15, x15, x15

Superset Close Grip Chest Supported Rows & Broceps
115 x 10 (4 sets with pause to target scap muscles) 4 sets of 10 w/ 80lb preset barbell

Superset flyes & Ball Bridges
4 sets each


Deadlift Assistance 5/19/11
GMOP
405 x 5
425 x 5
455 x 5
475 x 5 Heavy as fuck

SLDL
335 x 8
355 x 8
355 x 8

Deficit DL (a lot faster than last week)
355 x 5
385 x 5
385 x 5

Supersetted Kettlebell Pullthrus & Abs


Bench 5/17/11 (personal/hamstring problems)
205 x 3 at 8
215 x 3 at 9
225 x 1 cramp
225 x 2 cramp (no belt; maybe I should always use it on bench day)
185 x 7

Band Lightened Bench
225 x 5
245 x 5
245 x 5
275 x 1

Supersetted Dips & Lateral Shoulder Raises

Supersetted Shrugs & Lat Pull Downs
10 plates x 12 ; Stack x 6
12 plates x 12 ; Stack x 6
6 plates + Qtr x 12 ; Stack x 6
6 plates + Qtr x 12 ; Stack x 6

Superset Scap Push ups w/ GHR Abs
3 sets of 50; 3 sets of 20

Bench 3 Cycle 2

5/18/11

Bench

225 x 3 @ 8+

235 x 3 @ 9+

245 x 2 + 1 fail @ 10

I got out of the grove on the last one, I think I can definitely hit that.

Instead of left tricep pain I had left bicep pain <-- I'll blame failing on that.

Gotta love personal problems.

Band-Lightened Bench

Purples

255 x 5

Purples + Monster Minis

305 x 3

285 x 4 Blame it on the 'ceps.

Shoulder Raises, Cable Rows, Shrugs, Tricep Rehab, Bicep Rehab

Bench 3

Bench:

295 x 3 @ 8

305 x 3 @ 9

315 x 3 @ 10-

Not bad. Elbow pain was a 3, but abated fairly quickly.

Band-lightened:

loose quadded light bands:

275 x 5

added quadded monster minis:

305 x 5

315 x 5, 5

The light bands were really provided any pop off the chest. Probably 2-3" of no-support at the top, so I wanted to emphasize off-chest speed.

Finished with a tri-set of shoulder raises, pull ups (4 x 8) and cable triceps. Then a super set of shrugs and cable crunches, and then scap push ups. My abs were fried from the ss-bar yesterday.

Bench 5.11.11

Bench

80x5

85x5

90x3+fail

Band-lightened Bench

115x5x3

Skipped shoulders because of my injury.

Cable Triceps

50x12x3

Shrugs

4 plates x30x3

Lat Pulls

90x10

100x8

110x8

Bench 5 Cycle 2

4/10/11

Bench

I warmed up to 215 and couldn't get more than 2 reps due to massive elbow pain.

For future reference my goal at this point was 235 x 5.

Band-Lightened Bench

I did this instead of bench, with both purples and monster minis in order to take essentially all the weight and pressure off the bottom but overload the lockout. This felt better than bench but not great.

255 x 5

275 x 5

285 x 5

295 x 5

305 x 5

Shoulder Raises, Tricep Rehab (arghghehhh!)

Bench Tuesday 05-10-11

Bench
135 x 5
140 x 5
145 x 5

Band-lightened Bench
185 x 5
205 x 4 + fail lockout
195 x 5
195 x 5

Triceps
Shoulders
Shrugs
Pull downs
Abs

Bodyweight: 163 lbs <-made it

Bench Day 5/10/2011

Bench w/ Pauses
185 x 5 @8
195 x 5 @8.5
210 x 5 @10 5lb PR Didn't set my legs where I usually have them, this wrecked my lower back.

Band Lightened Bench w/ Greens
245 x 5
235 x 5
bar wasn't moving as fast as I would have liked so I lowered the weight
235 x 5
235 x 5

Superset Shoulder Raises w/ 35 lb dumbbells and Skull Krushers w/ 25lbs on each side of the curvy bar.
4 sets of 8 for each one

Supersetted Machine Shrugs with Wide Grip Lat pull downs
5 plates on each side x 10 / 200lbs x 8
5 plates on each side x 15 / 220lbs x 8
5 plates on each side x 12 / 240lbs x 8
5 plates on each side x 25 w/straps / stack x 8

Superset GHR ABz and Bicep Curls
3 sets each

Finished with scap pushups
3 sets of 50

Bench 5

First time really benching in a while.

Bench:

275 x 5

285 x 5

295 x 5 @ 9+

Not too bad considering I haven't gone heavier in a long while. My biceps didn't feel too bad on these at all.

Band-lightened bench:

used quadded purples.

295 x 5, 5, 5 @ 8-

the bands felt like they weren't doing much. maybe 20-30 pounds?

Shrugs:

405 x 12?, 15?, 11?

My traps were fried from the ss-bar last night. With deadlift day coming up, I sandbagged.

Pull ups:

bw x 8, 12, 11, 10

Finished with some cable triceps, shoulder raises, ghr abs, and scap push ups.