9.21.11-Bench

Gave 2 units of blood on Tuesday, still don't think I was at 100% for today's workout, but whatever.

Bench:
165x3@9
175x3@10-
180x3@10+ Really (pleasantly) surprised I was able to get that 3rd rep out.

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

Incline Bench:
115x8@9f
135x6@10

DB Flyes, Flyes Machine, press machine, shoulder press and raises, triceps machines, etc.

8.31.11--Bench

Bench Press:
warmups
165@8
175@9
185@9
190@10-
195xf (couldn't get it off the chest, I'll hit it easily in 3 weeks though)

Incline Press:
115x8@9-
125x8@9+
125x8@9+
The weight was going up, but it is still tiring for me to do long sets. Hopefully it will be better as I get back into my routine.

DB Flyes:
20sx8
30sx8x2

Fly machine, triceps machine, some weird inner chest machine

Shrugs:
my grip took an unexpected hit over summer. I'm going to be working hard to get it back soon, starting with my deadlift workout tonight. I have chalk, so I should be pretty good, but holy shit it was hard for me to hold on to the bar last night.
225 x a lot
275 until grip failure
315 until grip failure

Knowing that my weakness in bench is off the chest, I'm really focusing more on not sandbagging my upperback, shoulders, and pecs.

Dat dere sarcoplasmic hypertrophy

Bench

135 x 10 x 4

135 x 8

Flyes,

35 x 8 x 4

lat raises superset

20 x 8 x 4

Tricep pushdown,

120 x 8 x 2

130 x 8 x 2

lat pulldown,

180 x 8 x 4

preacher curl reallybig set

50 x 10 x 4

Good mornings

225 x 10

245 x 8

245 x 10 x 2

Cleans

130-something x 5 x 5

Lunges

135 x 8 x 3

Leg press, calf raise superset

7-13-10 RE Bench

went with the twins again from last squat deadlift day

Bench

160 x 10

165 x 8

170 x 6

Foam Roller Press

205 x 3

215 x 3 x 2

225 x 3 x 2

Dumbbell Flyes

32.5's x 10 x 2

Skullcrushers on flat bench

80 x 10 wide grip

60 x 9, 10 close grip

7-7-10 RE Bench

Bench

175 x 6

180 x 4

185 x 3

Incline Bench

135 x 6 x 3

Skull Crushers

70 x 10

80 x 10 x 2

Dumbbell Flyes

30's x 10

40's x 10 x 2

Shoulder Raises

3-10-10 Bench

Bench

175 x 3 x 2

180 x 3

185 x 3 x 2

185 x 2 +spot

This workout was twice as many sets as sunday's at the same % of max so I guess I did pretty well for 6 sets, but I'm not quite satisfied as I failed.

3 Board Press

185 x 5 x 2

195 x 4 +spot

Seated Shoulder Press

95 x 6 easy

115 x 6 pretty hard

125 x 2 with spots this one was overwhelmingly hard, my strength just isn't at this level

115 x 6 hard

Dumbbell Flys

30's x 10 x 3 slowly

03/10/10 Bench

Improvement from last week. Was able to get 275x2 legitimately and got a new PR of 285. Although I didn't have much of a pause on it. Foam roller press felt good. Starting to really work my shoulders hard - a lot more OH pressing movements to come!

Normal Grip Competition Pause Bench

225 lbs x 2 reps x 1 sets @ 8 RPE
245 lbs x 2 reps x 1 sets @ 8 RPE
265 lbs x 2 reps x 1 sets @ 9 RPE
275 lbs x 2 reps x 1 sets @ 9.5 RPE
285 lbs x 1 reps x 1 sets @ 9.5 RPE

Foam Roller Press

275 lbs x 3 reps x 1 sets @ 8 RPE
285 lbs x 3 reps x 1 sets @ 9 RPE
295 lbs x 3 reps x 1 sets @ 10 RPE
285 lbs x 3 reps x 1 sets @ 9 RPE

Standing OH Pin Press (Pin 4)

115 lbs x 5 reps x 1 sets @ 7 RPE
135 lbs x 5 reps x 1 sets @ 8 RPE
155 lbs x 3 reps x 1 sets @ 9 RPE
165 lbs x 3 reps x 1 sets @ 10 RPE
155 lbs x 4 reps x 1 sets @ 10 RPE

Finished with some incline DB flies.

Total Workout Time: 1h30m

BW (pre-dinner): 187.2

1-2-10 Bench

Bench 135x10, 155x10, 155x10

Dumbbell Flyes 20's x 30

Dumbbell Pull Through's / Front Raises 20's each arm x 10 x 2

Bench

1/1/10

Bench

heavy-ish singles because no spotter

205 x 1

215 x 1

225 x 1, 1

Incline Bench

145 x 5 x 3

Dumbbell Bench

65 x 5

75 x 5

75 x 5

80 x 3

Overhead Tricep Press

50 x 7, 7

60 x 7, 7

Dumbbell Flyes

30 x 7 x 3

12-25-09 Christmas Accessories

Standing Press

85x8

95x8 PR

105x6 PR had to lean to lock out last rep

115x2 PR new max

Standing Barbell Curls

85x7x2

Lateral Raises supersetted with frontal raises and dumbbell flyes.

and I did a bunch of finger curls with 10 pound plates for forearm grip strength.

In other news I ran into and talked to one of my friends from back home at a party. I told him I do powerlifting and he told me he's getting into body building. I asked him if he practices tanning, the application of oils, and posing. He said "No, well posing yeah."

Bench Assistance

Standing Press

95 x 3 x 2

105 x 2

115 x 1 x 2

DB Incline Bench, Pullup superset

(50 x 8, BW x 8) x 2

55 x 8, BW x 6

BW x 5+1

DB Flyes, DB row superset

25 x 12, 65 x 6

25 x 12, 75 x 6

(30 x 12, 85 x 6) x 2

abs

12-17 Bench Assistance and Upper Back

Worked out at my house today

Standing Press

105 x 3 x 2 PR

115 x fail x 2

105 x 2

110 x 1 PR new max

I had to clean the bar then press it, so I ended up doing standing shoulder presses with a somewhat close grip. I also did a few bent over rows between sets.

Incline Dumbbell Press

33's x 10

43's x 10+10 wide grip

48's x 10

supersetted with Hammer Curls

33's x 10, 43's x 6, 48's x 8 each arm for all sets

Dumbbell Flyes

20's x 10 x 2, 20's x 15

supersetted with Dumbbell Rows

48's x 10 x 3 each arm

Finished with 60 wrist curls per arm at 20 pounds and 60 reverse grip wrist extensions per arm at 5 pounds

The dumbbells have weird amounts like 33 and 48 because they are the kind that use mini plates and the bar itself weighs 3 pounds.

12/10/09 Shirted Bench

Standing Press:
155 x 3
165 x 2
175 x 1
My overhead press sucks something awful right now, and standing press is bothering my back. So I need to find some heavy movement exercises to do in place.

Shirted Bench:
315 x 2 (3-board then 2-board)
315 x 2 (2-board)
335 x 2 (1-board)
335 x 2 (1-board)

Close-grip Pin Presses:
225 x 5
245 x 5
255 x 4

DB Flies:
30s x 8 for 3 sets

MAX BENCH

warmups

165x2

185x1

195x1

205x1 PR

210 x almost

My old max was 215, but 205 is a new max for this school year. It's the first time I've hit 200 this quarter. I think I will count it as a PR because the 215 wasn't with powerlifting form.

Seated Shoulder Press

65x8

75x8

95x8

105x8

Dumbbell Flies

25's x10

35's x10x2

Sheiko Week 1 Day 5

Workout time: 1:32, Glutes were pretty sore from lunges on Wednesday.
Bench
95 x 5
115 x 4
135 x 4
140 x 3
150 x 2, 2
160 x 1, 1
150 x 2, 2
140 x 3
125 x 5
105 x 5

Dumbbell flies
20s x 5 x 10 -these hurt the back of my shoulders slightly but I'm not sure if I should just stick with it for a little longer or switch to dumbbell presses

Squat
warmup
125 x 5
150 x 3, 3
175 x 3, 3
185 x 3, 3, 3, 3

Dips
BW x 5 x 8 -last couple sets weren't that easy

Good Mornings
115 x 5 x 5

Sheiko Week 1 Day 1

Bench
105 x 4
115 x 3
135 x 3
145 x 3, 3, 3, 3

Squat
125 x 5 -groin felt tight here but it loosened up on the following sets
150 x 5
175 x 5, 5, 5, 5

Bench
105 x 4 -one of my hip muscles started cramping on this set (probably from the squats?) but I stretched it out a little and it went away afterwards
125 x 4, 4
135 x 4, 4, 4, 4

Dumbbell flies
20s x 5 x 10

Good mornings
115 x 5 x 5 -finally starting to feel these in my hamstrings

Sheiko Conditioning Week Day 5

Bench
95 x 5
115 x 4, 4
135 x 3, 3, 3

Flat dumbbell flies
20s x 10, 10, 10

Squat
125 x 5
150 x 4, 4
175 x 3, 3, 3

Dips
BW x 8, 8, 8

Good mornings
115 x 5, 5, 5

Sheiko Conditioning Week Day 1

Bench (all reps paused from now on)
95 x 5
115 x 4, 4
135 x 3, 3, 3

Squat
125 x 5
150 x 4, 4
175 x 3, 3, 3

Flat dumbbell flies
20s x 10, 10, 10

Good mornings
95 x 5
115 x 5
135 x 5

RDE Bench Day

I'm on the 4th rewrite of my quals paper. Mentally i'm only 20% into these workouts as all i can think about it writing.

Band-resisted Bench:
135 x 4
185 x 4
225 x 2
195 x 4
205 x 4

Board Press:
315 x 5
335 x 5
355 x 2 + 1 fail + 2 @ 315
315 x 8

Tricep Death:
185 all the way (baby)

Dumbbell flyes:
45 x 12
55 x 10
50 x 12
50 x 12

I can bench too

Board press:
315 x 5 - 3 board
315 x 5 - 2 board

felt slow from being over trained, so I stopped.

Dumbbell Military Press:
65 x 10
85 x 8
85 x 6
85 x 5

Close-grip Bench:
(it ain't what it used to be :'( )
185 x 10
225 x 6
225 x 5
225 x 5

Dumbbell Flyes:
(hadn't done these in ~4 years)
35 x 10 (warm-up))
45 x 10
55 x 8
55 x 8
55 x 8