9/22

Earlier:

1-Arm DB Press:
25x5
40x5
55x3x5

1-Arm DB Row:
55x15
75x10
90x5
105x5
125x5

BB Curl:
75x5
90x3x5

Later:

Car Pushes - did not vomit or pass out (PR)

9/19 & 20

Monday:

Drove down from NorCal and did the following with 115lbs at the Activities Fair:

No-handed Front Squats & Back squats
Snatches
Overhead presses

Tuesday:

Worked out at my apt. I brought down a spare DB handle that I had at home. Normally unused, since it fits the small-holed weight plates, but my apt complex has ~200lbs of small-holed plates. This means that I have access to a DB that potentially holds up to 155lbs of weight, and a barbell (non-revolving) that holds up to 210lbs of weight.

1-arm DB Press/1-arm DB Row:
25x6/6
40x6/6
55x6/6, 3/6
70x1/6x3

1-Arm Db Row:
105x6x2

BW Dips/BB Curls (75lbs)
10/6x3

I did some BW dips on the railing of the staircase in the fire escape at my apt. The 90 degree angle of the railing is actually amazingly comfortable for dips - much more so than parallel bars. I suppose I can eventually weight them using a backpack or something.

Later: (because I was bored)

Standing Press:
75x8, 8
125x2x6

Barbell Row:
125x6x2
175x6x3

BW Dips:
10, 8, 4, 4, 4

09/08/10 Bench

Bench:
225 x 3 @8
255 x 3 @8.5
275 x 3 @9.5
275 x 3 @10
275 x 2 @10

The 2nd rep on the last set at 275 was solid but I definitely knew that I would fail on a 3rd so I racked it. I have never done more than 2 reps at 275 with a pause so to do multiple triples at 275 was definitely a PR.

Pin Press (at 2-3 board height):
225 x 2 @7.5
255 x 2 @8
275 x 2 @9
295 x 2 @10

The regularly benching took more out of me than I originally thought so these were tougher than normal.

Smith Machine JM Press:
175 x 6 for 4 sets @9

This was a pretty good pure tricep isolation movement.

DB Rows:
3 sets of 8 with 135 @9

Coming off a poor squat day it felt good to have a better day today.

1.22.10--Upper Back Assistance

After the UCLA-Wazzu game, I headed to the gym with Luke to do the upper back assistance I was supposed to do on Thursday or Friday.

Pullups
BWx.75 soooooo close, couldn't lock out.

Assisted Pullups
BW-50x8
BW-50x6
BW-50x5

DB Rows
30 (each arm)x10
45 (each arm)x10

Lat Pulls
130x6x2

8/15 Bench

Incline Bench: 95x10
115x5
135x5
155x3
185x1 (WTF?)
135x10, 9, 7, 7, 7

Smith Shrug (bar weighs 15lbs): 285x10
375x12, 12, 12, 12, 12

DB Row: 80x10/10
100x10/10
120x12/12 PR

I dont know what happened today. 155 felt super light, but 185 just stapled me after the first rep. Maybe I just need to handle heavier weights more often instead of this high rep stuff. Maybe instead of 5x10 on the main exercise, change it to 5x5. The higher reps for back work are working well, however, so they can stay the same.

8/8 Bench

Bench: 135x6
155x5
185x5
205x2
225x1 (the plan was to do 2 or 3, but I failed to lock out the second one)
165x10, 8, 7, 5, 5

Smith Rev. Grip Bench: 1px10, 10, 10

Smith Shrugs: 3px12
4px10x5

DB Rows: 85x15/15, 12/12

The upper back work is getting heavier Dave. I was dissapointed about the bench though. The first rep blasted off my chest, and so did the second, but i just couldnt press it out. Lame.

Upper back

DB Rows:
140s x failure, 5 sets

Pull ups:
used a 75lb chain around my neck. Looks ludicrous, but is rather awkward as the chain is 10' long, so it flails around and constantly hits me in the knees and feet.

4 sets

Did a giant set of lat pull downs, band pull-aparts, hammer curls and cable abs.

11-5 Another long workout

P. cl. + pu. j. + ohs 92/2+2+2 x 4
C&J 105,107,109,111,111 all 2+1 missed jerk on first 111
Cl. pull 111/3 118/3 x 3 132/2 x 3
Cl. pu. to straight leg 145/2 x 5
Press 135/4 145/3 140/4 135/4
Fr. Sq 102/4 127/5 x 4
DB Rows 110/8 x 3 Improving really fast
Pull ups 5,5,5,1 Also improving, but 5 reps is pretty gay
Very short stretching after

Super long workout

P.sn 75/4 x 5
sn. 75/2 x 3 84, 86, 88, 90, 93, 95x1 all the rest x 2
sn. pull 95/4 x 3 102/3 x 3 109/3 x 3
sn pull to st leg 120/2 x 5
bench 4x 4 - 185, 195, 205, 205
db row 105, 90, 90 x 8
fr. sq 85/5 105/4 x 5
ver jump sn grip 52/5 x 4
stretching

So the bent rows were done with a db and supported on a bench, whereas the previous bent rows were done Chinese style:
http://www.flickr.com/photos/dehwang/405683960/in/datetaken/
I guess it's harder.

Bench was hard....Which is gay. Although at least I got 205 x 4, so I can still bench 225 for sure. I suppose it'll go up quickly but I have a long way to go with upper body.

I think the strength I gain from finally doing some upper body will really help both my pull and my jerk.