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

I was waiting for the PDF

Now that we have an official workout for the new cycle I wanted to return to using the blog. Nothing interesting happened in the month of doing screw around workouts except for a lot of cleans, culminating in
Cleans
175 x 1 x 2 (PR)

And now for the split
Squat
275 x 5 x 5
Not feeling it

GMOPs
315 x 5 x 5

(Extra) Low box squats
225 x 3 x 6
Minimized rest time between sets for these

Bench
175 x 5 x 2
180 x 4
175 x 5
175 x 4
I'll attribute this to doing shoulder stuff on Sunday

Incline bench
145 x 5 x 4

Bent over row
185 x 5 x 2
195 x 5 x 2

Chin ups
BW x 15 x 2
BW x 12 x 2

Skullcrushers and cable flyes

Bench Assist. Fri. 12/30/11.

Incline Bench 4x5
115 (@8), 125 (@9), 135 (@10)->P.R.!!!!, 120 (@8+)

Weighted Dips 4x3
BW+25lb (@7), BW+35lb (@9-), BW+45lb (@10)-> P.R.!!!!, BW+35lb (@9)

Cable Flys 3x12
100, 100, 100

Lat Pulldowns (close-grip)
130x12,
200x6->P.R.!!!!! (this was the whole stack at my local gym)!!!,
140x12,
180x6

Dynamic Shrugs (on shrug machine)
4pes x20, 3pes x40, 3.5pes x25, 2.5pes x44

Iso-Lateral High Row Machine
1.5pes x12, 2pes x10, 1.5pes x12, 2p+10lb.es x6
-> (all very explosive with good control)

Bicep Curls 3x10
25dbs, 25dbs, 25dbs

EYH Bands (wrist extensors) 3x12
-> all w/ white bands (easiest level)

Bench Assistance. Fri. 12/23.

Incline Bench 4x5
115 (@9-), 115 (@9-), 125 (@9+), 125 (@9+)

Weighted Dips 4x3
BW+25lbs (@9), BW+25lbs (@9), BW+35lbs (@10), BW+35lbs (@10)

Lat Pulldowns (close-grip)
140x12, 170x6, 140x13, 180x5+f

Iso-Lateral High Row Machine
1p+35lb.es x12, 2.5pes x6, 1p+35lb.es x14, 2.5pes x6

Cable Rows 3x12
80, 120, 100

Grip Strengthening Holds 2x(10 sec.)
-> both sets of 4pes on shrug machine

Bicep Curls 2x9
25dbs, 25dbs

Rear Delt Fly Machine 2x12
-> all w/ 10lb.es

So I don't forget

Squat
295 x 3 x 5

Pause squat
245 x 3 x 4

Zercher
up to 255 x 2

Bench
185 x 3 x 3
190 x 3 x 2

Pause bench
160 x 3 x 3
165 x 3

Bent over row
185 x 5 x 2
195 x 5 x 2

Dumbbell shoulder press
50 x 8 x 2
55 x 8 x 2

Lat pull down
200 x 5 x 4

cable flyes

Bench 3x3. Tues. 11/15.

Bench 3x3
145 (@8+), 155 (@10-), 160 (@10+)
->(my triple at 160 is the best triple I've hit in the past 5-6 months, so I guess I can call it a seasonal PR haha. My lockout was incredibly slow with my arms flailing all over the place like a turkey and my butt even came off the bench too but I still locked it out and got the final rep for the set!!)

3-Board Bench 4x3
160 (@10), 160 (@10), 160 (@10), 155 (@10)

Cable Rows 4x11
90, 100, 90, 80
-> (keeping explosive)

Db Shoulder Press
32.5dbs x10, 32.5dbs x8, 32.5dbs x8, 40dbs x6

Ultra-Wide Grip Lat Puldowns
90x9, 100x15, 110x8, 100x12

Cable Flys 3x10
50, 35, 35

Dynamic Shrugs (on machine)
3pes x30, 3.5pes x19, 4pes x14, 3pes x30, 2.5pes x35

Ab Wheel 3x10
-> all reps resisted

**** (WEIGH-IN: 144 LBS BW) ****

Bench 3x5. Tues. 11/8.

**** (STILL ADJUSTING TO NEW WIDER GRIP, WITH MIDDLE FINGERS ON THE RINGS) ****

Bench 3x5
145 (@10), 145 (@10), 145 (@9+)

3-Board 3x3
155 (@10), 155 (@10), 155 (@8)
->(my form, especially tuck, was best on last set!)

Db Shoulder Press
35s x5, 35s x5, 30s x10

Ultra-Wide Grip Lat Pulldowns 4x11
100, 100, 80, 90
-> (jeeoubg exokisuve ib akk reps)

Cable Flys 3x10
30, 35, 30

Dynamic Barbell Shrugs
225x40, 275x25, 245x38, 205x60
-> (keeping explosive)

**** (THE NEXT DAY, I FELT A SLIGHT STRAIN IN THE SIDE OF MY LEFT INDEX FINGER AND IT WAS STILL HURTING BY THURSDAY SO I DIDN'T DEADLIFT OR DO THE BENCH ASSISTANCE WORKOUT ... I WONDER IF THESE DYNAMIC SHRUGS WITH THE CONSTANT EXPLOSIVE PULLS FROM THE START OF EACH REP AGGRAVATED OLD PAINS IN MY LEFT INDEX FINGER??) ****

Bench Assistance

Standing Press:

135 x 8

145 x 8

155 x 8, 8

Pendlay Rows:

135 x 6

155 x 8

175 x 6, 6

These were harder than I expected, partially due to me not being that flexible to keep my back flat. I like the forced range of motion though, so I'll keep them in next cycle and see how they progress.

Close-grip bench:

185 x 8, 8, 8, 8

Mild left shoulder irritation with these.

Chin-ups:

5, 17, 8, 8 (pull up on last one).

Felt a weird pull in my left pec on the third set.

Finished with cable flyes for sets of 20 and supine rows til failure.

8.24.11-Bench

Bench Press:
warmups
155x3@9-
165x3@9+
170x3@10
170x3@10- (this one felt easier for whatever reason)
175x2+f, would've gotten it had I gone for it on my 4 set, but not enough left in the tank to grind it out

Incline Press:
95x8@9
115x8@9+
125x8@10+, any more weight or reps I wouldn't have gotten it

Various machines to work triceps, chest, and shoulders

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!

Bench Assistance

8/9/11

Dumbbell Bench

85 x 5

90 x 5 x 2

95 x 4 bogey

Decline Bench

185 x 5 x 2

195 x 5

205 x 5

215 x 5

Flyes, Cable Row, Biceps, Tricep Rehab, Abs

Return of the bench (and pain)

Decided to test out the shoulder today...

Bench:
133 x 20
183 x 15
221 x 8, 8, 8

The shoulder didn't have any pain today, which was amazing. There was definitely some discomfort though by the time i hit 225, so I just stayed there and did reps until it felt uncomfortable. However, the bicep tendon pain was unreal after the third set. I have no idea why it was so bad, as i haven't done anything to irritate it. It was probably the worst it's ever been to the point that i felt like i was going to pass out from the pain.

Bent over-rows:
245 x 8
267 x 5, 6, 8

These were tough because it hurt a lot just to bend my arm. Once bent, I could rep it out and then try not o hyperventilate from the pain after the set.

Lat-pull Down:
250 x 8, 8, 8, 8

Machine Dips:
4 sets?

No idea what the weight was

Did some of the following: Cable Flyes, Tricep Extensions, 1 set of hammer curls. transversus cruches, and pnf.

By the time the workout ended, the pain was down from an @7 to an @4. I really hope that it goes away. The shoulder discomfort stuck around but not nearly as bad as it had been (no pain though). I'll probably take the week off from benching proper but keep up the pressing and triceps.

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

Bench Tuesday 07-19-11

Bench
145 x 3
145 x 3
155 x 3

Pause Bench
125 x 3
135 x 3
140 x 3

Cable Flys
Chest Supported Rows
Shrugs
Abs

Body Weight: 162.5lbs

Bench Tuesday 07-12-11

Bench
135 x 5
145 x 5,5

Pause Bench
135 x 4 no fail
115 x 5, 5

Flys
Shrugs
Chest Supported Rows
Incline Dumbbell Curls
Abs

Bodyweight: 162.5 lbs

Bench Assistance

5/20/11

Strict Military Press

95 x 5

105 x 5

115 x 5

105 x 5

Full Tricep Death

135, 145, 145

Arnold Press

45 x 8 x 3

Cable Flyes

60 x 6 x 3

One-Arm Rows

95 x 6 x 4

5.13.11--Bench Assistance

Well, my attendance to bench assistance is not very good, and it shows lol

Overhead Press:
45x5
65x5
85x5
95x5x2
105x2+f. Had this been push press, it would've been fine.

Triceps Death (chest, 10 plate, yoga block short, medium, high):
95-success
105-success
115-success

Arnold Press:
25sx8x3

Cable Flyes:
60x8
60x6
50x8

Triceps Pushdown supersetted with seated row machine

Bench Assistance 2/25/2011

Dumbbell Press
60's x 5
60's x 5
70's x 5
70's x 5
70's x 5
My neck hurt like a bitch when I actually tried to do Arnold Presses correctly

Bent Over Rows
205 x 8
225 x 8
225 x 8
225 x 6

Tricep Death-Tricep Extension drop set
3 sets of a shit ton of reps. Massive tricep pump

Flyes
3 sets of 12. Massive chest pump

Cable Rows
4 sets of 8-10 reps

Puberty

Volume work gave me a huge chest pump today. I feel like a teenage girl all over again.

Arnold press

45 x 5 x 3

50 x 5 x 2

Bent over row

145 x 8

165 x 8 x 2

175 x 8 x 2

Triceps death

115 x chest to 4 board x 2

135 x 1 board to 2 board

Cable flee yes

Cable ro wes

Christ I need a foam roller

Good mornings

275 x 5

295 x 5

305 x 5

315 x 5 (PR)

Low box squat

245 x 3

255 x 3 x 2 (first normal stance, second extra wide)

265 x 3 x 2 (first normal stance, second extra wide)

Since these were all unbelted, I legitimately think I might be better at these than normal squats at this point

Banded hyperextensions

gray x 12 x 4

Calves, hanging leg raises superset

Arnold press

45 x 5 x 5

Dumbbell bench

60 x 8 x 4

Decline bench

155 x 5

175 x 5

185 x 5

195 x 4+whoops

Chin ups

BW x 15 x 3

BW x 12

flyesceps