Luke 12-24-11 Legs

Got into gym at 3:45 to find out that it closed at 4. Rushed workout with no rest. I did machines to not stress my achilles.

Leg Extensions

2 leg x 2

and single leg x 2

Leg Curls

2 leg x 2

and single leg x 2

Adductors and Abductors

Weighted Hypers

Cable Crunches

PRing and cutting things short

Squat
275 x 5 x 5

Pause squat
185 x 5
195 x 5
205 x 5
215 x 5
225 x 5

squat jump and abs


Bench
175 x 5 x 5
Both the main lift 5 x 5 sets are volume PRs. Huh.

Close grip bench
135 x 5
140 x 5
145 x 5 x 3

Pendlay row
155 x 5 x 5

Pin press
135 x 5
145 x 5 x 2
because I don't got no boards
biceb superset

Banch 5

Bench:

255 x 5

265 x 5, 5 @ 8+

225 x 8, 8 @ 8

Meh. My elbow nerves are stil somewhat painful, which is frustrating. Shoulder feels sore but not painful. I had no spotter and lift off, so I stopped going up and just did some burn out sets. 265 felt way harder than 225, which was weird. I think I'm just deconditioned to heavy weight.

No spotters, so couldn't do board press.

Pendlay Row:

135 x 5

185 x 5

205 x 5, 5

Shrugs:

405 x 5

495 x 5

545 x 5

585 x 5

625 x 5

One-arm tricep extensions.

30 x 10, 10

40 x 10

50 x 6

Switched to single arm exercises to avoid the shoulder issue.

Dips:

bw x 10, 20, 15, 10

Finished with some cable abs, rotator cuff exercises, and light bicep curls.

Overall, a super frustrating day.

I found grips that don't hurt

Hack squat machine

315 x 5 x 3

Zercher squat

225 x 6 x 3

Bulgarian split squats

30 x 8 x 4

whatnot

Reverse grip bench

135 x 5

145 x 5

150 x 3+2

Wrist extension hurts with pressure, but apparently only when pronated so supinated and semipronated grips are fine. Although later in the workout I found myself able to extend my wrist while pronated so it might just be a matter of stretching. Hope it goes away eventually though.

Neutral grip dumbbell bench

55 x 5

60 x 5

65 x 5 x 2

Tate press

25 x 8 x 4

Pendlay row

135 x 8 x 2

145 x 8

155 x 8

Shrugs

365 x 5

385 x 5

405 x 4

315 x 8

Bench Assist Friday 08-12-11

Standing Press
85 x 5
95 x 5,5, 4

Incline Press
95 x 5
115 x 5,5,5

Cable Flyes
Cable Abs
Preacher Curls

Bodyweight: 162.5 lbs

gone for a week. see u in week 3!

Luke 8-11-11 Deadlift

So I messed up the cycle and deadlifted today instead of next week. Not a big deal. I also was helping my friend deadlift. I put pads under the plates today which greatly reduced bouncing.

Deadlift

365 x 5 @ 8

385 x 5 @ 10 first 4 reps were easy

405 x 4.9 @ 10 grip failed past knees on last rep. no chalk. shitty bar. 3rd set. 2 beers deep.

I haven't completed the final set of deadlifts for the past 4 deadlift workouts... however today's workout was a huge improvement over last.

Ultra Wide Sumo Deadlift

245 x 6

265 x 6 no belt

285 x 6 belted, easiest set

Hamstring Curls

Hyper Extensions

Cable Abs

Alone time

Squat

255 x 5

265 x 5

275 x 5

280 x 5

280 x 4

sllllooooooowwwww progress

Zercher squat

225 x 5 x 4

Pause squat

225 x 3 x 3

plyabs

Bench

155 x 5

165 x 5

170 x 5

175 x 5 x 2

Pause bench

155 x 3 x 3

Pin press

145 x 5

155 x 5 x 3

I don't know why I'm so bad at these

Dumbbell row,

90 x 8

100 x 6 x 3

upright row superset

Notice the order

Bench

195 x 1

205 x 1

215 x 1 (5 lb unnoticeable PR)

Pause bench

145 x 5 x 2

155 x 5

Decline bench

165 x 5

175 x 5 x 2

Chest supported row, upright row superset

Squat

295 x 3 x 3

Some sets started ugly but I fixed it in the middle and end

Front squat

175 x 5 x 4

Leg press, cable abs superset

BICEB????

Good morning

335 x 5

345 x 5

355 x 5

365 x 5 x 2

Zercher squats

225 x 5 x 5

Lunges

135 x 8 x 3

hyper abs

Standing military press

110 x 5

115 x 5 x 2

120 x 5 x 2 (rep/set PR?)

Incline bench

145 x 5 x 4

Dumbbell shoulder press

35 x 10 x 3

Cable row,

200 x 10

210 x 10 x 2

face pulls superset

biceb

Might be the shortest workout post on the blog

Squat

275 x 5 x 5

Front squat

155 x 5

175 x 5 x 3

Leg press, cable abs superset

Bench 5 Cycle 2

7/12/11

Bench

225 x 5 @ 8+

235 x 5 @ 9+

245 x 4 (1 rep PR)

Pause Bench

for some reason I had zero energy left here

205, 195, 185 x 5

Arnold Press

45 x 8, 8, 6, 6

These were nearly supersetted.

Chest supported row, shrugs, abs

Good evening

Good mornings

325 x 5

335 x 5

345 x 5

355 x 5

365 x 5

Lunges

135 x 8 x 4

Leg press

whatever

GHR (weakling version), cable abs superset

Push press

135 x 5 x 2

145 x 5 x 2

145 x miss+3+miss

Cable row

200 x 8

210 x 8

220 x 8

230 x 8

Incline bench

135 x 5

145 x 5

150 x 5 x 2 sort of

Pull ups,

BW x 15 x 2

BW x 12 x 2

BW x 6

dips superset

BW x 10 x 4

biceb

aps

Midnight trainings

Squat

275 x 3 x 5 @ 9

Zercher squat

185 x 5

195 x 5

205 x 5

225 x 5

I think I'm getting back into the groove for these

Pause squat

225 x 3 x 3

plyabs

Bench

165 x 3

170 x 3 x 3

175 x 3

Floor press

165 x 5 x 2

175 x 5

175 x 4

1 in the tank, always 1 in the tank

Dumbbell bench

65 x 8 x 2

65 x 6

65 x 8

Lat pulldown,

180 x 8 x 4

barbell shrugs superset

315 x 8 x 4

Deadlift Assistance 6/23/11

Good Mornings
315 x 5 @8
355 x 5 @8
365 x 5 @9
365 x 5 @9
385 x 5 @10

Band Resisted Dlift
225 x 5 @8
Then...
Deficit Band Resisted Deadlift (standed on 45lb bumper plates)
225 x 5 @8
275 x 5 @9
315 x 5 @10
275 x 5 @10

Lunges
185 x 8 per leg
185 x 5 per leg
185 x 5 per leg

Banded Hypers
3 x 20
Fried ....

Cable Abs
3 sets 10-20

PNF

Bench Tuesday 06-21-11

Bench
115 x 5
125 x 5
130 x 5
135 x 5
145 x 5

Floor Press
115 x 5
115 x 5
115 x 4
95 x 5

Dumbbell Press
45 x 5
40 x 8, 7
35 x 8

Lat Pulldowns
Shrugs
Biceps
Cable Abs

Bodyweight: 163 lbs

Week breaks make me feel disgusting

Squat

245 x 5

255 x 5 x 2

265 x 5

275 x 4

Zercher squat

155 x 5 x 4

Went light since there was no manpon to use, so I rolled up a yoga mat for an extra fat bar. Turned out really hard for my upper body.

Pause squat

225 x 3 x 3

Cable abs

5.7.11 Bench Assistance

My bench assistance workouts have been inconsistent the past couple weeks...more like months. Went for more reps. No single exercise aggravated my shoulder though it's a little bothersome today (Sunday). Squats and GMOPs definitely aggravate my shoulder the most.

Standing Press
40x10x2
50x5x3

Dumbbell Bench
27.5x8x3

Bent-over Rows
80x8x3
90x8

Cable Rows
60x10x2
70x10x2

Cable Abs, Assisted Pull-ups

Yeeeeeep

GMOPs

355 x 5 x 2

365 x 5 x 2

These were harder than last week for some reason

Stiff legged deadlift

275 x 8 x 3

Deficit deadlift

275 x 5 x 3

Ball reverse hypers

Transversus

Seated military press

115 x 3

120 x 3 x 2

125 x 3 x 2

Did this because my back is wrecked from yesterday

Dumbbell bench

65 x 8 x 3

65 x 7

Weighted pull ups

BW x 5

BW+20 x 5

BW+30 x 5

BW+45 x 4+1

BW+45 x 5

Chest supported rows

2 plates x 8

2 plates and 2 tens x 8

2 plates and a quarter x 8 x 2

Cable rows

180 x 10 x 4

cable abs superset

5.3.11--Bench (AKA the day I joined the 900 club)

You can call me Mr. 900, Squat Salomon, or whatever you'd like. This quarter has been awesome for me in terms of PRs.

Bench PRess:
165@8-
180@8
190@9+
200@10 PR
185@9-

Decline Bench Press:
135x5
155x5x3
165x5

Incline Bench Press:
115x8x3

Shrugs (with straps):
315x13
315x10
365x10
405x10ish

Wide Grip Lat Pulls:
120x8
140x6
140x5
120x6

supersetted with shoulder assistance and kneeling cable abs

Deadlift Assist Thursday 04-21-11

GMoP
165 x 5
185 x 5
195 x 5
205 x 5

Stiff-legged Deadlifts
135 x 8
155 x 8
155 x 8

Deficit Deadlift
135 x 5,5
155 x 5,5

Banded Hypers
Cable Abs

Body Weight: 167 lbs