Bench Assistance 4/8/2011

Push Press
175 x 3
185 x 3
205 x f DAMN IT ! 185 felt easy
185 x 3
185 x 3
185 x 3

T Bar Rows
264 x 3 (2 reds, 2 blues & 2 yellows)
308 x 3 (2 reds & 2 blacks)
308 x 3
319 x 3 (2 reds, 1 black & 1 green)
319 x 3

Close Grip Pin Press; tris were FRIED
185 X 5
205 X 5
215 X 3
205 X 4

Supersetted bis & tris

Chest Supported Rows
135 x 6
160 x 6
170 x 6
170 x 6

Bridges

Bench Assistance at Bally's 12/31/2010

Standing Press

145 x 5

145 x 5

145 x 5

145 x 4 (damn it !)

Incline Dumbbell Bench

80's x 5

90's x 5 PR?

90's x 5 with spotter

80's x 5

80's x 8 ( ? )

Supersetter with

Close Grip Pull Ups

x13, x10, x10, x12

Tricep Isolation with Rope

4 Sets

Barbell Rows

225 x 5

225 x 5

245 x 5

245 x 5

Bridges

4 Sets

PNF

Sign 10: Volume day feels like cardio

Squat

255 x 5

265 x 4

245 x 5

Not even going to say +f for 265 because I straight up gave up after the 4th. Too hungry and drowsy.

Box squat

175 x 8

185 x 8

195 x 8

Cleans

115 x 3

125 x 3

135 x 3

145 x 3

155 x 2+1

box squat jumps, step-up lunge jumps off box, ab bridge superset

Long days

Squat day

Squat

245 x 5

255 x 5 x 2

265 x 5 x 2

Kept it suboptimal this week to make sure I don't fail and mess with recovery like last week. 265 felt fine though.

Band-lightened box squats (green)

365 x 3

405 x 3 x 2

Lunges

135 x 8 x 3

Step-up lunge jumps off box, box squat jumps, bridges circuit I guess

Upper back day

Nothing cool except

Pull ups (neutral grip)

BW+45 x 3 x 2

Squat

12/15/09

Squats

215 x 5 x 2

225 x 5

Box Squats

135 x 8

145 x 8

165 x 8

Hang Cleans

135 x 3 x 3

145 x 2 x 2

Calf Raises, Kneeling Cable Crunches, Bridges

I met a powerlifter today who works at the gym I've been going to (Boston Sports Club). He's been to raw nationals and a bunch of other meets, and will be at the Arnold this year. He told me I wasn't going to the best powerlifting gym and that there's a better gym in the area, but it's pretty far away (that's the gym where he lifts). He also told me to eat more after I told him I compete at 165.

Max Deadlift

Deadlift
warmups
(belt on)
381 x 1 PR
401 x fail - This went up fine until right above my knees where it completely stopped.
401 x fail

Back raises
BW x 50, 50, 50, 50

Abs
2 sets of bridges with 50 lbs

Squat

Squat:
275 x 8
315 x 5
335 x 5
355 x 5
375 x 5

All of these felt pretty solid and form was much better than last week. I was planning to try 405, but my right hamstring felt a little tender and I want to make sure that heals up.

Hang Cleans:
Did a few full cleans, but too much on the hamstring. Switched to hang clean

145 x 5
155 x 5
165 x 5, 2 sets

At this point the gym got crazy busy because it was closing in an hour, so we did whatever we could.

Superset of adductors, leg extensions, calf extensions. Finished with bridges.

Squats

5/25/09

Squats

185 x 5

185 x5

195 x 5

205 x 5

Power Cleans

139 x 5

149 x 4

149 x 5

Calves superset Leg Extensions

Ab Bridges

Bench

Close-grip Bench:
all w/ 1 second pause
235 x 5
255 x 4 + 1 fail
275 x fail (blehh), 265 x 1 (blehh x 2)
205 x 8
225 x 7 + 1 fail

275 felt so heavy even at the top, but I'm not sure why. I would have expected to get at least one.

Bench:
w/ 2 second pause, called out by someone else
225 x 3 (bleh x 3)
225 x 5, 3 sets

Not sure what happened on the first one. We were moving pretty quickly, so maybe not enough rest? still pretty inexcusable.

Dumbbell Shoulder Press:
80 x 4
70 x 8, 2 sets
75 x 7 + 1 fail

Skullcrushers:
120 x 10
140 x 8
140 x 8
120 x 10

These felt unusually heavy today.

Finished with angry bridges.

My triceps are more than just horseshoe models

Bench:
275 x 5
275 x 3 (wtf?)
245 x 8

Bench felt weak sauce today for some reason. That heavy tricep workout on saturday made my triceps sore even today.

Close-grip:
banded w/ purples
185 x 5
185 x 5
195 x 5
185 x 5

Standing Press:
135 x 8
135 x 7
135 x 6
115 x 7.9

Dips:
bw x 20
bw x 20
bw + 45 x 20
bw + 70 x 14
bw + 90 x 5

Kevin kept goading me to add more weight and I caved. Then my triceps caved on the last set, haha.

Finished with some bridges.

Time off + cardio has sapped my strength. I need to get back to the gym more now. I am fired up.

Squats

1/19/09

Squats

175 x 5 x 3

185 x 5 x 2

Box Squats

135 x 5

155 x 5

175 x 5

185 x 5

185 x 5

205 x 1 + 2 fail (I think my issue here was not keeping my chest up and back strong)

Power Cleans

119 x 5

139 x 5

149 x 4 + 1 fail

159 x 2 + 2 fail (Fatigued)

Froggers (Band-Resisted Jumping)

3 sets till failure

Bridges

3 sets

ME Squat

Squat:

455 x 1 (suit + wraps)
495 x 1
550 x 3



Box Squat:
blues and purples together

135 x 4 (too easy)
225 x 4
315 x 4

That last set had to be getting close to 600 at the top. It definitely felt heavier than that 550.

Box Jumps
4 sets of 8

Bridges:
whatever that thing was that Dean taught us. These are killer after squat day. It felt like my abs were going to tear apart

2 sets alternating
2 sets w/ people kicking

Bench Day

10/07/08

Bench Press (need to work on not bouncing off chest)  

Bar x 10

95 x 10

115 x 10

135 x 8

135 x 10

155 x 8

155 x 8

165 x 8

Reverse Band Bench:

Quadded Purples

135 x 8

155 x 8

165 x 8

Quadded Greens

185 x 6

185 x 6

205 x 3 (Kyle showed me who's boss)

Tricep Death (yes, they died, I need to work on them)

Close Grip Bench

Chest, 1 Foam Roller, 2 Foam Rollers

Superset 1

145 x 5

145 x 4 (failure)

145 x 2

Superset 2

135 x 5

135 x 5

135 x 4 (failure)

Regular Grip Bench

Chest, 1 Foam Roller, 2 Roam Rollers

Superset

155 x 5

155 x 5

155 x 4 (failure)

Bridges (abs)

3 sets of alternating leg bridges on ball

2 sets of bridges on ball being kicked until fall off ball

Bench Day Bench

Bench:
275 x 3 (warm up)

Shirt work:
I decided to try the F6 on again and see how it felt.
315 x 3
365 x 1
Feels alright, but the Ol' Cutter (read: 48 Phenom) seems to work better.

Reverse Band Bench:
Quadded purples:
275 x 8
295 x 8
295 x 5

Quadded Greens
315 x 5
315 x 5
325 x 4

Tricep Death:
Did a 3-set superset off the chest, 1 foam roller, 2 foam rollers. Foam roller = 2.5 board?

close grip:
195 x 5 x 3 (easy)
225 x 5 x 3 (not at easy)

regular grip:
225 x 5 x + 4 reps. Could not get the 5th rep to finish it. arrgh

Bridges (abs):
2 sets of alternating-leg bridges on ball
3 sets of bridges on ball where people kick the ball until you fall over.

Belated Bench

Late post from Saturday

Shirted Bench:
315 x 3 board
365 x 3 board
365 x .9 (fail)

Shirt was cutting horribly and I was just not in the mood to bleed from my armpits. Thus endeth shirted benching for today.

Board press:

365 x fail (wut??)
315 x 5
335 x 5
365 x 3 (much better)

Military Press:
135 x 10
185 x 5
185 x 6
185 x 6
135 x 12

Face Pulls:
1 set w/ purple band
1 set w/ green band
2 sets w/ purple + green

Bridges:
1 set where Dean kicked the ball a lot
3 sets of alternating leg bridges. These were pretty good.