Bench Assistance. Fri. 1/27.

**** I'M GOING TO TEMPORARILY STOP PRESSING HEAVY ON BENCH ASSISTANCE DAY. MY ELBOWS AREN'T DOING WELL WITH PRESSING HEAVY TWICE A WEEK AND MY MAX & REP SETS STILL HAVE'NT GOTTEN BACK TO WHERE I WAS LAST SPRING (when I hit a 180 max for a PR) ****

Bench 3x8
115 (@8), 115 (@8), 115 (@8)
-> (elbows feel so-so, maybe I shouldn't even barbell bench twice a week).

Dumbbell Bench 4x12
40dbs (@6), 40dbs (@7-), 40dbs (@8+), 40dbs (@8+)

"Desert Eagle" Shoulder Raises
20dbs x5, 20dbs x5, 12dbs x15, 12dbs x15

Wide-Grip Cable Rows 4x5
120 (@8), 130 (@9+), 120 (@8), 120 (@8)

Close-Grip Lat Pulldown 4x10
130 (@9), 120 (@9), 120 (@9), 120 (@8)

Rear Delt Machine 4x8 (w/ vertical grip)
115 (@8), 115 (@8), 115 (@8), 115 (@8)

Hammer Curls 3x15
15dbs, 15dbs, 15dbs

Romanian High Chair Core Db Raises 4x8
-> all w/ 10db (could have gone heavier)

Bench 5x3. Tues. 10/4.

Bench 5x3
145, 145, 150, 155, 155
-> (this was too tough, I was hoping to get up to 165 for a triple)

Semi Close-Grip Bench 5x5
115, 115, 125, 125, 125

Pendlay Row 5x5
95, 105, 115, 125, 125

Shrug Machine 5x5
4pes, 4pes, 4pes, 4pes, 3.5pes

Bicep Curls (standing) 3x7
60bb, 60bb, 60bb

Grip Strengthening Holds
-> using C.O.C. Trainer x 20 sec. hold for each hand

**** (TODAY, MY ELBOWS WERE BOTHERING ME A BIT EVEN DURING JUST GIVING LIFT OFFS SO I OPTED OUT OF DOING ANY BOARD PRESSING) *****

Deadlift

3/10/11

Block Pulls just below knee

385, 385, 405, 415, 415 x 3

then I did various other things that hurt my elbow, I could have easily worked through this pain, but with the competition coming up I gotta save my tendons for BENCHING!

Squats. Monday, 10-18-10.

Back Squats 3x3 (belted)
225
225
225
-> NEED TO KEEP CHEST UP.

Pause Squats 3x3 (no belt)
-> with 3 second pauses
155
155
155

Front Squats 3x8 (no belt)
115
115
115

Kettle Bell Pull Throughs 3x20
35
35
35

Sprints
4 x 100 meter sprints
-> warm-up and cool-down

**** STRETCHING ****

--> ** SOME ELBOW PAIN **

Bench

Bench (w/ Katana shirt)
255 x 2 (3 board)
275 x 2 (3 board)
275 x fail x 2 (2 board)
285 x 2 (3 board)
295 x 1 (3 board)
I need to come down with the bar faster. When I come down slowly the shirt pulls the bar too low.

Left elbow felt like hell after all this

Lat pulldowns
200 x 4 x 10

Ab wheel + PNF stretching

8/5 531 Front Squat

Week 1 Cycle 1

Front Squat:
155x5
175x5
195x7 PR?

Power Snatch:
95x3
115x3x3

RDL:
225x8
275x6
315x6

Hammer Curls: 45's x 3 sets

I did quite well on front squats today, but my biceps tendons keep annoying the hell out of me. They hurt when I grip anything more than 225, and when I do any sort of rowing/chinning motion. Last time I had elbow problems, I just dropped all of the exercises that irritated it for a while, so I will be doing the same here. Will be doing light shrugs for the next few weeks just to keep my traps in decent shape, but other than that, no back work.

Lower Body Machines, Thursday 5/13/10

Cybex Eagle Glute Machine
250 ... x5 for left leg, x3 + fail for right leg
210 ... x 5 for left leg, x3 + 2 fail for right leg
170 x 8 for each leg
--> I don't like this machine. It drives your quad into the stiff-pad covered metal. I guess this is a personal problem.
--> My right elbow is hurting from gripping handles and pushing out. darn. oh well.

Seated Hamstring Leg Curl Machine
110x10
110x10

Seated Quadricep Leg Extension Machine
130x10
130x10

Standing Calf Raises
140x15
140x15

Aerobics Ball Core Leg Raises
15 reps
15 reps
15 reps

Step-Off Lunge Jumps
-> all body weight just using the box (height just under knee or so)
16 reps (8 each leg)
16 reps (8 each leg)

--> OVERALL, I STILL HAD SOME ELBOW PAIN TODAY.

Squat/Deadlift, Thursday 5/6/10

Back Squats 2,1,1
-> all belted
195x2
205x1
215x1 -> P.R.!!!!
225xfail -> caved in from bottom of the hole. need more core and lower strength to stay upright all the way through, knees out.

Deadlifts 2x5
-> no belt, no chalk
275x5
275x5
-> pretty quick. lifted my butt up a little on later reps. I need to work on keeping butt low and chest upright.

**** SOME ELBOW PAIN ****

Romanian/Stiff-Leg Deadlifts
-> no belt, no chalk, "stealth mode" (no bouncing, light floor touches)
205x5
225x5 -> (tied P.R.!!)
225x5
205x8
175x10

Lower Back Extension Machine
250x8
280x8
305x8

Weighted Depth Jumps
-> off box just below knee height holding 5lbs in each hand
8 reps
8 reps

Forearm Holds
25lbs x "20 Mississippi" count
35lbs x "20 Mississippi" count
35lbs x "20 Mississippi" count

Depth Dumps
-> body weight
-> off box just below knee height onto box about 3 inches below knee height
8 reps
8 reps

**** STRETCHED AFTER ****

Afternoon Bench + Body Weight Gain (New Max), Wednesday 5/5/10

Bench (6x3 with pauses)
135x3
135x3
135x3
135x3
135x3
135x3
-> tough.

Weighted Dips
10lbs x 5
15lbs x 5
15lbs x 5
15lbs x 5
-> SOME ELBOW PAIN AGAIN. DAMN.

Incline Bench (4x6 touch and go)
95x6
95x6
105x6
105x5 (real tough)

Cable Flys (3x10)
35x10
35x10
35x10

Lateral Raises Machine (a.k.a. "GET YOUR EAGLE ON")
50x5
40x8
30x10
30x10
-> brought shoulders up real high (close to ears) on the last 2 sets. this felt smooth.

-> FELT REALLY GOOD TO FINALLY DO SOME LATERAL RAISES. MY LATERAL DELTS ARE PRETTY WEAK. MY SHOULDERS ALL AROUND ARE PRETTY WEAK ...

SOLUTION: GET MY EAGLE ON MORE OFTEN.

**** Body Weight: 138lbs --> P.R.!!!!!!!!!!!!!!!! ****

-> weighed in with only boxer briefs on around 3:30pm with 2 meals in me. I went to the bathroom twice today before weigh-in.

-> TRYNA GET SWOLE IN HERE ... MAYBE THE EXTRA CRUNCHY PEANUT BUTTER, ORIGINAL STYLE TRISCUIT CRACKER, & CLOVER HONEY DIET IS PAYING OFF ... !!!!

Upper Back, Tuesday 5/4/10

Weighted Pullups
-> normal width, hammer curl grip
45lbs x 5 --> P.R.!!!!
45lbs x 5
45lbs x 4 + 1 fail
-> SOME ELBOW PAIN AFTER WEIGHTED PULLUPS. SHRUGS SOLVE EVERYTHING THOUGH ...

Shrug Machine
3 plates on each side x 8
3 & 1/2 plates on each side x 8
4 plates on each side x 5
4 plates + 10 lbs on each side x 5 --> P.R.!!!!
4 plates + 10 lbs on each side x 5
4 plates + 10 lbs on each side x 5 + a "10 mississippi" hold on the last rep

Chest Supported T-Bar Rows
65x8
65x8
65x8
-> all thumbless grip

Standing Curls
-> with preset barbell
50x8
50x8
50x7
-> my biceps are shot from weighted pullups

Cable Abs (standing using the rope attachment on lat pulldown machine)
90x8
90x8
90x8
-> used a little leg drive on last reps haha

**** SOME STRETCHING AFTER ****

Super Sore Squat #2/Deadlift, Thursday 4-29-10

--> I'm still super sore from Monday's squats and broad jumps. The squats did great work for my glutes, hamstrings, and quads. My tibia (front shin) muscles are insanely sore - FRIEDDDD!!!! So, as a result, I backed off a little today and went John McCain on the weights (conservative lol). Note to Obama: Change will come next week. Thank you.

Back Squat
175x2
185x2
185x2
-> all sets no belt

Deadlifts
255x5
265x5
-> felt good, with pauses - no bouncing off the ground
-> both sets no belt, no chalk

Good Mornings Off Pins
155x8 (rack height 11 - possibly a little too low)
-> no belt
-> my elbows aren't feeling 100% (I think because my biceps are really sore and aren't supporting the bar as well so I'm struggling to hold the bar on my back and putting more strain and tension on my elbows - thats my theory at least)

Banded Hamstring Curls
-> with purples
10 reps with 1 mississippi holds
9 reps with 5 mississippi holds

Standing Banded Abs (bending over from waist)
10 reps
10 reps
10 reps
-> all with greens
-> I had to lower bar on Smith machine so I could place my lower hamstrings against it in order to do the exercise because my body weight wasn't enough - otherwise I just lifted myself off the ground haha.

Dumbell Clean Jumps onto Box (just below knee height)
10 reps with 10lbs in each hand
10 reps with 15lbs in each hand
10 reps with 25lbs in each hand
10 reps with 25lbs in each hand

Step-Up Lunge Jumps off Box (just below knee height)
10 reps
10 reps
10 reps
-> all body weight