Bench Assistance

11/4/11

Shoulder Press

60, 65, 70, 70 x 5

Bench

185 x 8 x 3

Decline Bench

175 x 8 x 2

165 x 7

These sets were moving fast and I didn't have a spot so I took it easy.

Stability Bench

I had to get 1 set in because I love stability bench.

Cable Row, Chest-Supported Row, Biceps, Abs

Bench Assistance

10/17/11

Incline Bench

165, 175, 185 x 5

Seated Shoulder Press

60 x 8, 7, 6

55 x 10

Chest-Supported Row

115 x 7 x 2

135 x 6

Bench

185 x 8 x 2 I was gassed.

Biceps, Abs

Finally a good day, shirted bench

11/11/10

Bench

255 x 1

265 x 1

275 x 1

275 x 1

These got progressively easier, besides the lockout on the last couple of reps. Otherwise it was easier to touch in the right spot with more weight.

Note to self, and anyone else who's having trouble shirted: I need to remember to bench in the shirt just like it's raw. Following the same good technique: back arched, shoulders pinned back, elbows tucked. It made a huge difference.

Board Press, Skull Crushers, Pendlay Rows, Biceps, Abs

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

Stagnant

Deadlift
365 x 3 x 3
Tried conventional, don't know why

Rack pull
365 x 4 x 2
365 x 3 x 2

kettlebell swings and abs


Incline bench
155 x 5 x 3

Standing press
115 x 3 x 2
120 x 3 x 2
It's been way too long since doing these. I almost forgot my grip.

Floor press
155 x 5 x 2
165 x 5
pull ups superset
BW x 15 x 2
BW x 12+3

Bent-over row
185 x 5 x 3

Bench
135 x 10
135 x 9 x 2

closer

10.9.11--Upper Back and Biceps

I have my first midterm tomorrow in Contracts. Took a small break to go to the gym and get some upper back, biceps, and cardio in.

Don't really remember all the weights I did, but I did 3 sets of:

Chest Supported Rows
Cable Rows
Lat Pulls
Incline Chest Supported Row
Iso Lateral Pulldown
Cable Biceps
BB Biceps Curls
Machine Biceps Curls

15 minute Bike Cardio- Alpine Mode

Bench Assistance

10/9/11

Incline Bench

165 x 5 @ 8

175 x 5 @ 9

185 x 5 @ 10-

Seated Shoulder Press

55 x 5

60 x 5

65 x 5

55 x 8

Chest-Supported Row, Cable Row

Bench

175 x 13

175 x 10

185 x 10

Biceps, Abs

Bench 3 Cycle 1

10/4/11

Bench

shirted

245 3 board, 2 board x 2

255 3 board, 2 board, chest

255 2 board, chest x 2

255 2 board, chest

Overall wasn't too bad. I think I'm coming down too fast and don't have enough power to touch my chest in the spot of maximal tension. I was touching low. I need to crank the shirt slightly more, touch in a better spot, and get more out of it.

3 Board

no shirt

245 x 3 x 2

Tricep Overhead Extension, Pendlay Rows, 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 Assistance

9/30/11

Incline Bench

135, 155, 165, 175 x 5

Standing Press

This hurt my shoulder that I tweaked over the summer as well as my left tricep/bicep. I should probably stop overhead pressing, everything else felt fine.

115 x 3, 3

125 x 3, 3

Bent-Over Row

135, 155, 165, 175 x 6/7

Bench

185 x 13

195 x 8 tired from previous set

Biceps, Abs

Bench 5 Cycle 1

10/27/11

Bench

205 x 5 @ 7

215 x 5 @ 8
215 x 5 @ 8+

225 x 5 @ 9

225 x 5 @ 9+ felt good today

3-Board

245 x 3 @ 8+

255 x 3 @ 9+

265 x 3 @ 10++++

255 x 3 @ 10

Bent-Over Row and Pendlay Row

155 x 5 x 5

Skull Crushers

75 x 7

75 x 6

65 x 8

Shrugs, Biceps, Abs

Yep

Dreadlift

385 x 3 x 3

385 x 2.7

Rack pulls

385 x 1

huh

Shrugs

315 x 8 x 3

GHRs

Incline bench

135 x 8

140 x 8

145 x 8

My wrist is back!

Dumbbell shoulder press

50 x 8 x 2

50 x 6

Neutral grip dumbbell bench

55 x 8 x 3

Lat pulldown

180 x 5

190 x 5

200 x 5 x 2

wide grip cable row

190 x 5

200 x 5

210 x 5 x 3

scap pull ups giant set

bicepsual

8.29.11--Squat

Squat:
warmups
225x3@9-
245x3@9
255x3@9
265x3@9+
275x3@10

Pretty sure I'm high school musical on all of these, but the more workouts I get under my belt (which is not fitting like it used to), the better my depth will get.

Some leg presses, calf press, and upperback/biceps

BW: 186 lbs

Raw Bench

I'm in Kauai with my family this week. I found a gym near where we're staying called Kauai Muscle and Fitness. They have a squat rack and bench press and dumbbells up to 100s and a bunch of machines and cardio equipment. The bars are slightly rusted from the humidity though. Still functional though.

Bench
175 x 5
185 x 5 @8-
195 x 5 @8+
205 x 5 @9 (5 lb PR)
210 x 4+1 fail

I contemplated repeating 205 for my last set but ended up being greedy and trying 210. I have this tendency to get greedy right after a meet I guess because I'm excited to be training again after basically 2 weeks off. Greg said in the Cycle 1 email: "Remember, there should never be failing in a 5/3/1 EVER"....I have failed you Mr. President :(


Elbow flaring is happening too early.

Close grip bench
155 x 8
165 x 8, 8

Lat pulldowns
I started doing these with my shoulders retracted and a slight backward lean to mimic pulling the bar in during a shirted bench.
180 x 4 x 8 (various grips)

Hammer curls
55s x 8, 6
45s x 8

Bench Assistance

8/13/11

Seated Pin Press

95, 115, 135, 135, 145 x 5

Bench

185 x 10 x 3

Weighted Pushup

BW + 25 x 10

BW + 45 x 10

BW + 70 x 10

One-Arm Row

110 x 5 x 3

Pullups, Dips, Biceps, Abs

Bench Tuesday 07-26-11

Bench
160 x 1
165 x 1 GOOD LIFT PR
170 x 1 <--butt came off---BAD LIFT PR

Pause Bench
135 x 3, 5, 5

Weak Point Iso--Cable Flyes
Chest Supported Rows
Shrugs
Biceps
Abs

Bodyweight: 161 lbs

I'm falling apart 7/22/11

Strict Press
115 x 5 @8
135 x 5 @ 8
145 x 5 @9
145 x 5 @9
155 x 3 @10 FFFFFFFF
I had to sit down for 15 minutes because of glute cramp, I seriously couldn't bend my leg.

Incline Press
185 x 5
185 x 5
195 x 5
195 x 5

Shoulder Press
As I was pressing with 65lb dumbbells, my right arm went backwards and did a backstroke movement and I dropped the weight. This fucked right shoulder. Thankfully it's just a sprain. Note to self: Have a spotter even on accessory work.

Pec Deck
3 sets of 10

Iso Lat Machine - 4 sets
Face Pulls - 4 sets
Biceps & Abz 4 sets
Icing and Ibuprofen

Bench Assistance 7/15/2011

Overhead Press
115 x 5 @8
125 x 5 @ 9
135 x 5 @10
135 x 5 @10
135 x 5 @10
These felt ridiculously hard at 8:30 am

Incline Bench
185 x 5
185 x 5
185 x 5
195 x 5

Dumbbell Overhead Press
60's x 10
65's x 10
65's x 10

SS Cable Rows @ Facepulls

SS Biceps & Abs
effin beat after this.

Bench Assistance

7/8/11

Hang Clean to Push Press

115 x 5

125 x 4

125 x 5

135 x 4

Supine Row 4 sets

3 Board

ryan and I decided to go up in 10 lb increments until one of us failed

spoiler: we both had a mental lapse at 275 and called it a tie

225, 235, 245, 255, 265 x 5

275 x 3

Dips, Biceps, Abs

Bench Assistance 6/30/11

Push Press
155 x 5 @8
165 x 5 @9
175 x 5 @9
185 x 5 @10
gassed completely after this...

T-Bar Rows
4 plates + QTR x 8
5 plates x 8
5 plates + QTR x 8
6 plates x 8

2-Board
225 x 5
235 x 5
225 x 5
butt kept coming off, still improving technique

Pull Ups
x 15, x12, x12

Dips
x 15, x20, x15

Finished w/ biceps and intense abz