Luke 1-24-12 Bench

Bench in my katana

225 x 3 board, 2 board, chest

225 x 2

235 x 1 PR slow ass lockout

225 x fail, fail with belt on

2 board in shirt

235 x 3

245 x 3 PR

Ultra Wide Grip Bench

155 x 8 x 3

Pendlays

135 x 5

155 x 5

175 x 5

Close Grip Lat Pulldown chinups grip

200 x 5

stack (250) x 5, 4

Triceps Pushdowns

stack (150) x 15 x 3

Shrugs

Ab Wheel

So bad about this

Bench

195 x 1

205 x 1

Grinded hard on the 205 so Dave told me to bag it

Band-lightened bench

185 x 3 x 9

Incline bench

145 x 5

145 x 5

155 x 5

145 x 5

Close grip chin ups

BW x 15 x 4

machine shrugs superset

GMOP

315 x 5 x 3

345 x 5 x 2

Stiff legged deadlift

275 x 5

295 x 5

315 x 5

Banded abs

Push press

135 x 3

145 x 3

155 x 3

150 x 3

Chest supported rows

3 plates x 3 x 2

3 plates and a quarter x 3 x 3

Close-grip pin press

135 x 5

155 x 5 x 2

165 x 5 x 2

tris bis

Cable rows

Long day, medium bench

Bench

165 x 5

175 x 5

175 x 4+spotter didn't want me to struggle

Pause bench

155 x 3

165 x 3 x 3

Incline bench

145 x 5 x 2

145 x 4+whoops

These were horrible after all that regular and pause benching

Close grip chin ups

BW x 15 x 4

machine shrugs superset

Luke 3-29-11 21st birthday bench

Bench

175 x 7 @ 8+

180 x 7 @ 9-

185 x 7 @ 9+

21 reps total

Pause Bench with 3 second VICTOR TRAN count

165 x 3 @ 8

175 x 3 @ 9

175 x 3 @ 9

Incline Bench

135 x 7

145 x 7

155 x 3 my right thumb started hurting so I stopped early

Shrugs

315 x 20

405 x 15

455 x 13

Close Grip Chin Ups

BW x 21

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

I'll call this maintenance week

Bench

165 x 5 x 4

Incline bench

135 x 5

145 x 5 x 2

135 x 5

Close grip bench

145 x 5 x 3

Close grip chest ups

BW x 10 x 4

curls

Deadlift

325 x 5 x 2 (unbelted)

Good morning

185 x 5

205 x 5

215 x 5

225 x 5

Reverse hyperextensions

Plyos, abs circuit

Been a while

Squat

285 x 1

295 x 1 x 2

305 x high

I can get 295 for singles pretty consistently now, but anything more is horribly iffy

Band resisted squat (green)

185 x 5

205 x 5

215 x 5 x 2

Cleans

155 x 1

165 x 1

175 x stiff leg deadlift

a few pull throughs here and there

Bench

195 x 1 x 2

200 x what the hell

195 x goddammit

Close grip bench

145 x 5

155 x 5 x 2

Floor press

165 x 3

175 x 3 x 2

185 x 3

Close grip chest ups

BW x 8 x 4

I'm going to work on trying to get to a muscle up, so I'm going to pull myself way high from now on

krulls

windshield wipers

Bench

Had a good bench session today.

Bench (brief pause)

205 x 1

220 x 1 -PR

225 x 1 -PR

Close grip bench (brief pause)

165 x 5

175 x 5, 5, 5

Floor press

185 x 3, 3

195 x 3, 3

SS'd w/ close grip chinups

BW x 18, 12, 12, 12

Hammer curls

50s x 10, 8, 8

Finished with 4 sets of standing abs and some stretching.

I feel like higher volume with compound movements for tricep work like close grips, floor presses, and close grip inclines has helped my tricep strength. I used to think skull crushers were the way to go for tricep strength but my tricep strength and size has increased in this past cycle while doing zero isolation work.

11-23-10 Bench

Bench

185 x 3 @ 8

195 x 3 @ 8.5

205 x 3 @ 9.5 ties PR

210 x 2 @ 9.5 PR did not attempt 3rd rep

Close Grip Bench

165 x 5

175 x 5 x 3

Floor Press

185 x 3

205 x 2+spot

195 x 3

superset with BW chin ups x 15 x 3

Barbell Curls

90 x 5 x 3

60 x 15

Medicine Ball Decline Abs

Rainbow Dragonfly Ponies

Weigh In: 154 lbs

Sub optimal bench

Bench

175 x 3 x 2

175 x 3 (bad spotter lifted with me the whole time)

Close grip bench

135 x 5

145 x 5 x 3

Floor press

155 x 5

165 x 5

155 x 5 x 2

165 felt hard, maybe because I was tired, maybe because I was misgrooved I don't know

Close grip chin ups

BW x 15 x 2

BW x 12 x 2

biiiiiiiiiiiiiiiiiceeeeeeeeeeeeeeeeeeppppppps

cable abs

Pullups are getting easier at least

Bench

175 x 4

165 x 4

165 x 4

Wanted to go 175 x 5 x3 but definitely weaker now.

Close grip bench

135 x 5 x 2

145 x 5

Floor press

145 x 5 x 2

155 x 5 x 2

Close grip chin ups

BW x 15 x 3

Biceps, windshield wipers superset

Should've waited

Today's deadlifts blew since despite the way I felt I apparently haven't recovered from squats Monday and grip related stuff Tuesday, so I won't talk about screwing up 340 for 5.

Yesterday, however, was fantastic

Bench

125 x 5

145 x 5

165 x 7

135 x 10 x 4

140 x 11 (not allowed to fail since spot at the end)

Close grip pull ups

BW x 12

BW x 10 x 3

BW x 8

Incline curls

20 x 10 x 5

Reverse curls

70 x 10 x 5

9-3-10 Deadlift and pitiful bench accessories and highland games practice

yesterday instead of deadlifting I went up to Eaton Canyon falls and practiced some caber toss. I couldn't flip the 8 foot caber :( but I got it to land at about 10 o'clock. I moved into my apartment today which is why I didn't deadlift prior so I could actually move furniture.

Deadlift

305 x 5 @ 8

325 x 5 @ 9

345 x 4.5 @ 10 I had to reset after the first rep because the octagon plates bounce everywhere and I failed lockout on rep 3, but I reset and did 2 more. I was a little sore from caber tossing the day before. My belt is too thick for deadlift and digs into me and hurts. So many personal problems.

Stiff Legged Deadlift unbelted

225 x 5 @ 6-7

245 x 5 @ 7

265 x 5 @ 8

feeling stronger on the stiffies

Pin Presses from 5" off chest

185 x 5 @ 6

205 x 5 @ 8

225 x 1 @ 9.5

some shoulder pain, maybe I should have warmed up better. I know my lockout is stronger.

Close Grip Pull ups

BW x 15 x 3

Biceps

Triceps

Lat Pulldowns

Abs

Stretching

ME Bench

Bench:
295 x 1
305 x 1 @ 9

Bench is feeling great. Everyone has a 1 second pause. The felt benches here make my leg drive feel fantastic.

Bench w/ Chains:
135 + 40c x 3, 3
135 + 80c x 3, 3, 3, 3
134 + 120c x 3, 3, 3

The chains didn't completely deload at the bottom, so I'm not sure what the weight was.

Supersetted:
Standing Press:
135 x 5
155 x 5
175 x 4, 4

and Close-grip Pull ups:
bw x 20, 15
bw + 20 x 8?
bw + 20 x 8 + 2

Supersetted:
Dumbbell Bench:
90s x 8, 8, 8, 8

Curls:
35s x 8, 40s x 8, 45s x 8, 8 + 30s x 6

and Band Pull-aparts.

Trying to work in some extra volume to promote hypertrophy. I'd like to add some more muscle to my chest for benching in hopes it will carry over strength wise.

Sit-ups.

Pushin' and Pullin'

Bench

155 x 2 x 2

160 x 2 x 2

165 x 2 x 2 (PR?)

Close grip bench

135 x 4+f

135 x 5 x 2

Pull ups

BW x 8 x 4 (PR)

Bent-over row

135 x 8 (Pendlay this set)

175 x 6

185 x 6 x I don't know

Close grip pull up

BW x 6

BW x 7

1.20.10--Upper Back

Cable Rows
100x10
130x8
150x6x4

Neutral Grip Chin Up(s)
BWx1x3 PR
4 second negativesx3

Band Pull Aparts
purplesx10x3

Incline DB Bicep Curls
20 (each arm)x10x2
20 (each arm)x8

I was really excited to get the chin up, but I still need a little more time and hard work to get the BW pull up.

I've got a basketball game tomorrow, so I will lift after the game (around 9:45ish).
Also, we are lifting on Friday instead of Saturday, because Matt and Dave and others will be at Dave's meet and I have another game on Saturday.

Last week's workouts

I planned to get in more work last week, but was stuck in DC with no transportation and nowhere near a gym. I talked a friend into taking me to his gym, but it was $22 per visit, so I only made one.

On Wednesday
Squat:
Straps down, no wraps/sleeves

495 x 1
515 x 1
535 x 1

Did a box jumps, hyper-extensions, crunches, adductors and leg raises

On Sunday: (back in Wooden)
Bench:
275 x 3
285 x 3, 3, 3

Standing Press
185 x 4
155 x 4, 4, 4
These are harder after benching

Finished with Cable Triceps, Cable Flyes and Close-grip pull ups

12-14-09 Heavy Bench

Bench

175x5

185x3

195x4 PR

Close Grip Bench

135x5

155x5

165x5

Standing Press

85x6 staggered legs

100x5

85x6 legs even

100x6

Pullups on Rings x 10

Pullups x 21

Upper Back

Skipped upper back on Tuesday.
Barbell rows (off the ground)
185 x 5
195 x 5, 5, 5

Close grip chinups
BW x 12, 10, 10

Rear delt flyes (dumbbells)
20s x 12, 12, 12

Hammer curls
40s x 10, 10, 10 (per arm)

Bench

1/17/09

no spotter, no confidence

Bench

135 x 8 x 2

185 x 4

175 x 5

165 x 6

155 x 7

135 x 7

Arnold Press

35 x 8

40 x 6 x 2

Dumbbell Chest Press

50 x 8

55 x 8

60 x 6

Tricep Pulldown

100 x 8

120 x 6 x 2

Lateral Raises

25 x 6 x 3

Close Grip Chin Ups

2 sets

Core Work