Max Effort 3-Board Bench. Sat. 3/03.

Max Effort 3-Board Bench 3x1
165 (@8), 175 (@10-), 180 (@10-)-> P.R.!!

Decline Bench 2x5
155 (@8), 165 (@10)
-> stopped early because my upper left pec (under collar bone) tightened up during the middle of the 2nd set. I probably should have stopped mid-rep but I finished the set since the pain was not piercing. I hope this wasn't a strain. It just felt "off" during the rest of the workout and I still feel it 10 hours later as I'm typing this.

Seated Row Machine 3x8
115 (@10-), 115 (@10-), 115 (@10-)

Iso-Lateral High Row Machine 3x8
-> all w/ 2pes (@10)

Shrug Machine (facing in)
2pes x40, 2p+10lb.es x40, 2p+10lb.es x30+(3 more reps each with an 8-second hold)

Bicep Curls (open grip)
60bb x5, 60bb x6, 20dbs x10, 20dbs x10

**** WEIGH-IN: 137 LBS BODY WEIGHT --> I am lean & mean right now haha!! (this is 8lbes less than what I was weighing in at consistently at the end of fall quarter, which was my PR bodyweight of 145 lbs) ****

Max Effort 2-Board Bench. Sat. 2/25.

Max Effot 2-Board Bench 3x1
165 (@8+), 170 (@9), 175 (@9+/10-)

Decline Bench 4x5
155 (@8), 165 (@10), 155 (@9), 155 (@9)

Dynamic Effort Bench 6x3
-> all w/ 95 lbs

MTS Seated Row Machine 4x8
-> w/ seat all the way up to emphasize the middle back)
60lb.es. x8 (@10-), 60lb.es. x8 (@10-), 60lb.es. x8 (@10), 60lb.es. x8 (@10)

Shrug Machine (facing in)
2.5pes x25, 2p+35lb.es x20, 20+10lb.es x30

Iso-Lateral Front Lat Pulldown Machine 3x11
-> all w/ 1p+10lb.es (@8)

Db Bicep Curls (open) 3x9
-> all w/ 22.5dbs (@10)

Romanian High Chair Core Leg Raises 3x12
-> all w/ 5db

Max Effort 1-Board Press. Sat. 2/18.

1-Board Press 3x1
-> (using a 10lb plate as a substitute for a 1-board)
155 (@8+), 165 (@9+), 170 (@10-)

Decline Bench 3x5
155 (@8+), 155 (@8+), 165 (@10)-> P.R.!!!

Seated Row Machine 3x10
-> (w/ medium, horizontal grip)
70 (@8), 85 (@9), 85 (@9)

Seated Row Machine 3x6
-> (w/ medium, open grip)
100 (@8+), 100 (@8+), 115 (@9+)

Db Bicep Curls 2x8
25dbs (@8), 25dbs (@8)

Weighted Sit-Ups (on a bench)
-> (holding weight behind head)
15db x5, 15db x7

M.E. Incline Bench. Sat. 2/11.

Incline Bench 3x1
135 (@9+), 145 (@10)-> P.R.!!, 135 (@9)

Decline Bench 5x5
135 (@8), 145 (@9), 155 (@10-), 155 (@10-), 155 (@10-)

Seated Row Machine 4x8
85 (@10-), 85 (@9), 85 (@9)
-> (w/ horizontal grip)

D.E. Bench 8x3
-> all w/ 95 lbs

Shrug Machine (Dynamic Shrugs) 2x25
-> all w/ 3pes (facing in)

Db Curls 2x10
-> both w/ 20dbs (didn't push it)

Ab Crunch Machine 3x10
30lbs, 20lbs, 20lbs

11.10.11--Bench

Bench Press:
(including warmups for meet prep)
barx10
95x5
135x5
165x2
180
Attempt 1:
190@9-
Attempt 2:
200@10
200@10

3 second Pause Bench:
155x3@9
160x3@10
160x3@10

Decline Bench:
165x5@9
175x5@10-
185x5@10

Shoulders, Triceps, Chest Accessories

Projected Meet Attempts:
1. 85 kg (187.4 lbs)
2. 90 kg (198.4 lbs)
3. 92.5 kg (203.9 lbs)

11.4.11--Bench

Bench Press:
warmups
185x3@9
190x3@10+ PR
185x3@10

3 second Pause Bench:
155x3x3 @9,10,10

Decline Bench:
155x5@9
175x5x2@10,10

Chest, Shoulders, Triceps

Luke 11-4-11 Bench Assist

Seated Dumbbell Shoulder Press

50's x 5

55's x 5

60's x 5

65's x 8 PR

Bench

145 x 8

155 x 8 x 2

Decline Bench

135 x 8

155 x 8 x 3

Dumbbell Rows

90's x 10 x 3

Cable Rows

180 x 8 x 3

Skull Crushers

80 x 10 x 3

superset with Barbell Curls

80 x 8, 6, 8

Bench Assistance

11/4/11

Shoulder Press

60, 65, 70, 70 x 5

Bench

185 x 8 x 3

Decline Bench

175 x 8 x 2

165 x 7

These sets were moving fast and I didn't have a spot so I took it easy.

Stability Bench

I had to get 1 set in because I love stability bench.

Cable Row, Chest-Supported Row, Biceps, Abs

10.21.11--Bench

Bench Press:
165@8 (this was still a warmup, I guess)
185@9-
190@9-
195@9
200@10-
205xf SOOOOOOOOOOO close. needed probably only one more inch to activate the triceps and allow for my fairly automatic lockout to finish the lift. I will hit this weight next time I go for it.

Incline Press:
115x8@9
135x6@10-
145x5@10

Decline Press:
155x5@9
165x5@9+
175x5@10-

Isolateral Wide Grip Press
Isolateral Incline Press
I feel like the isolateral presses are helping my weakness off the chest a lot actually. I would recommend incorporating this more into cycles for people who struggle off the chest (normal people), though the weirdos who only struggle with lockout probably could benefit from this too.
Shoulder Press Machine
Shoulder Raises Machine
Flyes Machine
Triceps Pushdowns

9.14.11--Bench

Feeling a little better than yesterday. Got an early gym workout in. Really happy with how I benched today, weight was going up easier than it ever has. Maybe this is because I weigh 185 lbs now, which is still a good 10-15 more than my normal weight last year, but still, I think I'm making nice strides in my accessory work and it's helping a lot. Also, my new roommate is pretty strong, but had never done free weights before we started working out together, so I'm constantly pushing myself to do more weight than him (then again, I weigh 35 pounds more than him haha).

Bench:
warmups
155x5@8+
165x5@9
170x5@10- (ties PR)

(3 second) Pause Bench:
145x3@9-
150x3@9+
155x3@10- PR I believe

Decline Bench:
135x5@9
155x5@9+
165x5@10 (really tired by this point)

DB Shoulder Raises (lateral supersetted with front)
10sx8x3 for each exercise

Cable Flyes, Triceps Machine, Dips Machine, Shrug "Machine," other various chest/tris/shoulders exercises

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

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

If you follow closely you'll notice I skipped something

Deadlift

uneventful with grip issues

Bench

175 x 3 @8

180 x 3 @9-

185 x 3 @9

Pause bench (3 sec)

135 x 5

145 x 5 x 4

Higher rep pause bench with no one to count kind of screws me up

Decline bench

155 x 5 x 2

165 x 5 x 2

Chest supported rows, upright rows superset

abs

Bench Assistance 7/9/11

Seated Military Press
135 x 5 @8
135 x 5 @9
145 x 5 @9.5
145 x 5 @10
135 x 5 @10

Chest Supported Rows
3 plates + Qtr x 8
3 plates + Qtr x 8
3 plates + Qtr x 8
3 plates + Qtr x 8


Decline Bench
185 x 5
205 x 5
205 x 5
205 x 5
These felt nice on my lower back.

Shrugs
315 x 20
315 x 20
315 x 20
315 x 20
Wanted to go light on these. Took about a minute break between sets

Superset Inverted Rows & BW Dips
x15, x12, x12, x12 / x15, x20, x20, x20

Timed Ab work w/ exercise ball
3 minutes

The inflammation in my lower back is almost completely gone. I can now get out of bed without guiding myself up by using the wall and my desk. I am still amazed at the work that chiropractor did. Tomorrow I'll do front squats and avoid exercises like regular squats and good mornings where the weight rests on my back.

I'm still a powerlifter I swear

Squat

295 x 1 x 3 @9

305 x 1 x 2@9

Zercher squat

205 x 5

225 x 5 x 3 at least I kind of lost count

Pause squat

225 x 3 x 2

235 x 3

Abs and jump lunges

Bench

195 x 1 x 4 @9 to 9+

195 x I suck

Dumbbell bench

60 x 8

65 x 8 x 3

Decline bench

145 x 5 x 4

Don't know if it was the lack of decline or the burnout from dumbbell but these were really hard

Lat pulldown,

180 x 8 x 4

upright rows superset

70 x 8 x 4

Going to try upright rows because I don't feel shrugs in my traps anymore

even more abs

Cycle 0 Week 1 Bench

6/14/11

Bench

205 x 5

215 x 5

215 x 5

225 x 4 (maybe I forgot how to bench)

205 x 5

Decline

225 x 4

225 x 5

225 x 4

Stability finally I was warmed up by this point and remembered how to bench

15's and 17.5's x 7

15's and 20's x 7

17.5's and 20's x 5

15's, 17.5's, and 20's x 6

Tricep Rehab

Cycle 0 Week 2 Bench Deadlift 6.15.11

Off to SD for a few days so I tried to do two workouts at once...didn't get through much of either :(

Bench

85x3

90x3

95x3x2

100x3

My previous PR for a single is 100 so I think I'm seeing some progress :) Also, Tr'vel was screaming his head off at me when I was finishing that last set, followed by "You always finish the set when I yell. You're into that kinky shit huh?" -_-

Decline Bench

95x5 This set was killer; I think my muscles were still used to regular bench.

85x7x2

95x7 Way easier than the first time.

Dumbbell Bench

25x8x2

27.5x8

-->Sandbagged

Deadlifts (unbelted)

185x5x2

205x3 --killed my back

185x5

6/14 Cycle 0 Bench 2

5x3 Bench
115x3x3
120x3x2

Decline Bench
125x5x2
125x3x2 (a few minor mishaps haha)

Stability Bench - 15db
5, 5, 12, 10 (decided to rep out the last ones)

Bench Day 6/14/2011

Bench
205 x 3 @8
215 x 3 @9
220 x 3 @9.5 PR 5lbs
220 x 3 @10
205 x 3 @9
Yay

Decline Bench
205 x 5
205 x 6
205 x 7 (fuck pausing)
205 x 6

Stability Bench
125 x 10 (3 sets)
These went a lot better than last week

Close Grip Lat Pull Downs
3 sets of 10

Machine Shrugs
5 plates on each side, x10, x15, x16

Scap Pushups
3 sets of 50

GHR Abz

Bench 5

Bench:

275 x 5, 5

285 x 5

290 x 5 @ 10

285 x 5 @ 10-

Misael was hovering right over me on the fourth set and I lost focus.

Decline Bench:

245 x 8, 8

255 x 8, 8

massive pahmp

Stability bench:

bar + 60s x 10

bar + 60s + 20s x 9.5, 7

Hard.

Finished with some shrugs, close-grip lat pull downs, and ghr abs