USAPL State Championships 2/11/12

Body weight: 66.1 (145.4) (dehydrated too much for this)
Weight class: 67.5 (148.8)

Squat:
67.5 (148.8)
75 (165.3) (2 red lights on depth, at parallel)
77.5 (170.5) (5 lbs less than my 1RM, but I consider it a success in light of being injured)

Had 4 Advil about 30 min before warming up and couldn't feel a thing, but definitely feel it today.

Bench press
35 (77.2)
37.5 (88.2) (3 lb PR)
42.5 (93.5) (ha, noooope)

Deadlift:
107.5 (237.0)
120 (264.6) (lost balance and leaned forward a bit so missed the top 3 inches)
120 (264.6) (same as my 1RM)

Total: 77.5 (170.5) + 37.5 (88.2) + 120 (264.6) = 237.5 (523.6)

Qualified for Collegiate Nationals (raw) again. Was hoping to make some big PRs, but at least established some state records! Hopefully the hip will feel better soon and I can squat bigger.

UCLA Open Invitational 12/10/11

Body weight: 66.3 (146.1)
Weight class: 67.5 (148.8)

Squat:
67.5 (148.8)
75 (165.3) (knees came in a bit)
80 (176.4) (10 lb PR, looked cleaner, still didn't have elbows under)

Bench press
35 (77.2)
37.5 (82.7) (felt solid)
40 (88.2) (fail, would have been a 3 lb PR but just didn't set up right)

Deadlift:
107.5 (237.0) (2 red lights, sunk a little at the top)
115 (253.5) (went up cleanly)
120 (264.6) (unfortunately don't have vid of the lift and can't check form, but thanks for the backslap Ryan)

Total: 80 (176.4) + 37.5 (82.7) + 120 (264.6) = 237.5 (523.6)
Qualifying total for Collegiate Nationals: 230 (507)

Feels like:

Bench Tuesday 11-29-11

Bench
135 x 5, 5
145 x 5, 5
155 x 5

Chest Supported Rows
Incline Dumbbell Bicep Curls

Abs

Max 11/15 Bench

Bench/Wrist Isolation

195x3 6

210x3 9+

205x3 9+

195x3 6+

205x3 9

I've been told lately that my wrists aren't straight, so I took today to rectify the situation. I think it helped too; my wrists feel better after the workout, and once they get used to the weight I'll probably be stronger anyway, lever arms and whatnot.

Bored Press

215x3

225x3 2 sets

235x3

Much better than I've been doing lately. Wrists also felt better, though at one point one started wobbling...

Chest-Supported Bros

135x8,6,6,5

Lat Pulldowns

150x8,7,6,5.5

Tried to go heavy on these, gotta get dat stable back. I'm REALLY loving the chest-supported rows. We'll see how they help me.

Shoulder Press

Some stuff with 45's, idk.

Fliyies

Weight SetsxReps

Good chest day. PT appointment tomorrow, let's see if my 350 max squat will ever be broken, or if I'll be foreverbenchonly.

Bench Tuesday 1180 -07-11

Bench
1st Attempt
180 x 1 @10-

2nd Attempt
185 x 1 @9+

Rows
Presses
Pulls
Shrugs
Abs

Bodyweight: 163.5 lbs

Bench Tuesday 11-01-11

Bench
175 x 1
180 x 1
185 x 1 <--PR
all with press calls

Pause Bench
135 x 3
145 x 3
155 x 3
145 x 3

Pendlay Rows
Pullups
Dips
Shrugs
Abs

Bench Tuesday 10-25-11

Bench
155 x 3
165 x 3
170 x 3

Pause Bench
135 x 3
145 x 3
150 x 2 + 1 greg lift
145 x 3

Pendlay Rows
Pullups
Dips
Shrugs
Abs

Bodyweight: 163 lbs

Max 10/25 Bench

Bench

205x3

210x3 4 sets

Not feeling a PR today, but Nick taught me to put my weight on my traps instead of the middle of my back, and the exercise feels a lot more tight, especially out of the bottom.

Paws Bench

175x3

185x3 2 sets

185x2

Different person counting on the last set (who I'm not blaming) led to the last rep being a real grinder, so I didn't go for a third.

Pendlay Rows

165x5

185x5 4 sets

Up from last week. Aww yee.

Weighted Pullups

3x5 with 25 extra, last few reps I didn't get all the way up.

Weighted Dips

3x5 with 45 extra, not very heavy

Racks were full and the machine doesn't work my grip as well and dumbbells don't weigh 200 pounds so after the dips I bounced. I also did some Bulgarian split squats with a plate on my shoulders for sets of 5-10 while I rested during Pendlay rows. The lunges yesterday made my glutes feel SUPER sore today, which is good, considering usually after a leg day I don't feel them at all. Gonna keep stretching and lunging and Bulgarian split squatting and hopefully get my glutes caught up with the rest of my legs before long. I've decided to take this break from heavy lower body lifts as an opportunity to fix the muscular imbalances that caused the injury. My body is ready.

Bench Tuesday 10-18-11

Bench
150 x 5
155 x 5
160 x 5

Pause Bench
115 x 3
130 x 3
140 x 3
150 x 3

Pendlay Rows
Pullups
Dips

Abs

Max 10/18 Bench

Bench

195x5

200x5

205x5

PR is 210, so I'm a little disappointed, but I guess it's something to work toward. Sticking point is definitely around the two-board, when my triceps kick in.

Paws Bench

165x3

175x3 2 sets

185x3

This has gotten a lot easier.

Pendlay Bros

165x5

175x5 4 sets

Aggravated the glute a bit

Weighted Pullups

5,4@25 added lbs

4,4@20 added lbs

Dips

4x5, some with 20 extra pounds, very light either way

Shrugs

315x5

365x5

405x5 barely moved my shoulders

365x5

My right glute is still being an ass (lol), all the stretching and foam rolling is making it feel different all the time, which I hope is healing. I'm gonna go light on everything on Thursday and next Monday, and hopefully it'll be operational enough to do deadlift triples the Thursday after. Let's hope I don't lose all my strength before then and have to start back at 1plate.

Luke 11-14-11 Press

Incline Bench

145 x 5

155 x 5

165 x 5 @ 9

Standing Press

115 x 3 @ 9-

135 x fail

125 x 2 + fail

I'm back to sucking really hard at these

Semi-Bent Over Rows with straps

185 x 5

225 x 5

265 x 5

285 x 5

315 x 5

Bench

135 x 10 @ 8

155 x 10 @ 9

155 x 10 @ 9+

Close Grip Lat Pulldown

200 x 8 x 3

cable abs

overhead shrugs

Bench Tuesday 10-11-11

Bench
165 x 1
170 x 1
175 x 1 <-PR
180 x 1 <--PR
185 x fail <--KYLE -___-

Close Grip Bench
115 x 3 <--left shoulder issue
105 x 5
115 x 5
135 x 5, 5

Chest Supported Rows
Shrugs

Biceps
Abs

Max 10/11 Bench

Bench

205x1 ez

225x1 rough

225x1 rougher, learned my form was degrading hardcorps

225 fail, see above

215 success

215 success, learned I wasn't keeping my back tight enough

225 x1 success

I've resigned myself to the fact that I'm always going to be learning bench.

Close Grip Bench

165x5

175x5 nasty form

165x5 again, nasty form

165x5 form's getting so nasty I had to drop the weight for the next set

155x5

lol bench day

Bored Press

195 3x3@2 board

Easier than last time, but still... fuarkk

Pendlay Bros

135, 155, 165, 175, 175, 175 x5 each

Shrugs

315x5

365x5 3 sets

Curls, abs, etc. lol bench day

Bench Assist Friday 10-07-11

Incline Bench
115 x 5
125 x 5
135 x 5

Standing Press
105 x 3
115 x 3,3

Floor Press
135 x 5,5,5

Pullups
Rows
Bench Press
105 x 10
115 x 10
140 x 5.5

Biceps
Abs

Sick Bench Tuesday 10-04-11

Bench
145 x 3
150 x 3
155 x 3
160 x 3
165 x 3 <--PR cant wait till next week for singles

Close Grip Bench
125 x 5
135 x 5
145 x 5

Pendlay Rows
Shrugs
Biceps
Rainbow Dragonfly Ponies

Bench Tuesday 09-27-11

Bench
135 x 5
140 x 5
145 x 5
150 x 5
155 x 5

Close Grip Bench
115 x 5
125 x 5, 5, 5
130 x 5

Pendlay Rows
Shrugs

Bicep Curls
Abs

Bench Tuesday 09-06-11

Bench
145 x 3
155 x 3
160 x 3

Foam Roller Bench
160 x 5
170 x 5
175 x 5

Skull Krushers
Pendley Rows
Shrugs
Abs

Bench Tuesday 08-30-11

Bench
145 x 5
150 x 5, 5

Foam Roller Bench
155 x 5,5
165 x 5
170 x 5

P-Rows
Skull Crushers
Shrugs
Abs

Bodyweight: 165 lbs

Bench Assist Friday 08-26-11

Standing Press
95 x 5, 5

Standing Pin Press
95 x 5
105 x 5
115 x 5

Bench
95 x 10
105 x 10
115 x 10

Weighted Push-ups
Pullups
Dips

Inverted Rows
Abs

Bodyweight: 163 lbs

Bench Tuesday 08-23-11

Bench
135 x 3
135 x 3
140 x 3
145 x 3
150 x 3

Pause Bench
135 x 3
145 x 3, 3

Pin Press
145 x 5, 4
135 x 5, 4

Cable Rows
Shrugs

Abs

Bodyweight: 163 lbs