Luke 5-17-11 Bench

Bench

195 x 3 @ 8+

205 x 3 @ 10

205 x 3 @ 10

wanted to go for 215 but wasn't feeling it today. I benched on the bench that is uneven with the ceiling without a pad and I found my ass slipping down every rep which messes up leg drive and my arch. I've switched to a wider grip and it helps my tuck a lot.

no bands... again, so Low Pin Presses

185 x 5

195 x 5

195 x 5

205 x 3

Front Raises

50 x 8 x 3

superset with tricep dumbbell extension

65 x 10 x 3

Machine Shrugs

4 plates per side x 15 x 4

superset with Wide Grip Lat Pulldown

180 x 8 x 4

5 Rep Bench. Tuesday, 1/25/11.

Bench 4x5 (NO ARCH, NO LEG DRIVE)
135
135
135
135 (tough)

Paused Bench 3 x 5 @ (3 sec. pauses)
105
115
115 (tough)

Super Close Grip Bench (for TRICEPS) 4x20
-> all with 50 lb preset bar
-> really tough, triceps not used to high reps
(but lighter weight is easier on the elbows)

Seated Dip Machine 5x15 (w/ only 15 sec. rest)
-> first 3 sets at 60 lbs (very light)
-> last 2 sets at 80 lbs (still fairly light)
-> elbows feel really good on these, with light weight

Lateral Delt "Eagle Fly" Machine 4x15 (w/ only 15 sec. rest)
-> all at 20 lbs (tough)

Front Raises 4x12 (w/ only 15 sec. rest)
-> all w/ 10 lb weights

Forearm Gripper Machine Holds 3 x (15 sec. holds)
-> all at 3 plates

New Bench PR. Tuesday, 10/5/10

**** RAN 2 MILES IN THE MORNING WHEN I WOKE UP ****

Bench 5x1 (heavy singles)
155 @ 9.5
160 @ 10 --> P.R.!!!!
150 @ 9.5
145 @ 9
145 @ 9

3-Board Bench 5x3
155 @ 8
165 @ 8
175 x 2 + fail --> P.R.!!
165 @ 9
165 @ 9

Incline Dumbell Bench
50s x 8 @ 10
50s x 8 @ 10
40s x 12 @ 10

Cable Rows
120x10
120x10
110x12
100x12

Lateral Delt Raises
12s x 8
10s x 15

Front Raises
10s x 20
10s x 20

**** WEIGH-IN ... BODY WEIGHT @ 135 LBS ... I'VE CUT 2 LBS ... 3 TO GO!!! ****

Back to Wooden

Going to finish up this cycle then probably go back to the split

Yesterday

Squat

225 x 3

255 x 3

280 x 2+f

High, I think I have to regain form after losing it over summer.

Band-resisted squat (green?)

155 x 3

185 x 3 x 3

Front squat

135 x 5

145 x 5

155 x 5

Abs and plyos

PNF

Today

Bench

135 x 3

155 x 3

175 x 5

Foam roller bench

205 x 5

215 x 4+f

Little bit too much for 5 but I haven't gone heavy for assistance for a while so went with that.

215 x 3 x 3

Incline bench

135 x 6

145 x 5 x 3

Wide grip pull ups

BW x 10 x 4

Front raises

17.5 x 10

20 x 10 x 3

Cable row

200 x 8 x 4

PNF

Bench Day 8/27/2010

2-Board Bench w/ pause

225 x 3

225 x 3

235 x 3

245 x 3PR

255 x 2PR

Incline Bench

185 x 6PR

185 x 6

185 x 4 ( felt fried )

165 x 7

Superset - Bent Over Rows and Delt Raises w/ Preset Barbell ( 90lbs )

185 x 8; x 6

195 x 6; x 6

195 x 6; x 6

Dumbbell Pull Overs

70 lbs x 10

80 lbs x 8

70 lbs x 7

Abs - Crunches on decline bench w/ 10lb weight

3 sets of 5

Cardio - Treadmill

2 min @ 4.5mph, 2 min @ 7.5mph

20 minutes total

Stretch

Great work out. A couple of weeks ago I only hit 335 for two on the 2-board. I feel like I have better form and more control of the weight. I'm also getting better at incline bench.

Bench and Back. Saturday, 8/7/10

Bench (with pauses)
135x3
140x3 --> P.R.!!!
145x3 (touch & go) --> P.R.!!!
-> I "Gregged" the last rep and lifted my butt up a little on the touch and go.
135x5 (tough and go) --> tied P.R.!!

2-Board Bench (touch & go) 3x3
145 x 3 x 3 (tough)

Lateral Delt Shoulder Raises 2x8
12s x 8 x 2

Rear Delt Flys 2x8
10s x 8 x 2

Shoulder Front Raises 2x7
-> using a 35 plate

Tricep Extensions/Pullaparts 3x10
70 x 10 x 3
-> just kept these real light and easy so as not to strain elbows too much and just focus on form

Volume feels good but makes me feel weak

Behind the neck press

55 x 10

65 x 10 x 4

Front raises

20 x 10 x 5

Close-grip lat pull down

135 x 10

150 x 10

165 x 10

165 x 8 x 2

Dumbbell row

60 x 10 x 5

Finish with reverse curls and cable abs

Bench

Bench (brief pause)

155 x 5

165 x 5

175 x 5

135 x 15 unpaused

Stability bench

25lbs/side x 8, 8, 8

Triceps felt drained after this in an odd way. Must be the stabilizers.

Front raises supersetted w/ Lateral raises

3 sets of 8/8

Did a little bit of plyos and then sprints afterwards.

(shoulders and back - sorry guys!). saturday 6/5/10

-> I'm only benching once a week right now to let the elbows phase in easier. Today I am not going super heavy but getting back into it. Most of these sets of 8 were not max effort but I probably could not do more than 1-3 more reps at most of these given weights.

Ultra-Wide Grip Lat Pulldowns 4x8
100x8
110x8
120x8
120x8

Dumbell Shoulder Front Raises 4x8
12sx8
12sx8
12sx8
12sx8

Close Grip Seated Cable Row 3x10
100x10
100x10
100x10

Dumbell Shoulder Lateral Raises 3x10
10sx10
10sx10
10sx10

Swinging Bar Pullups (at the track)
1 Bodyweight set of 12 reps

4-28-10 Chest and Shoulders

No bench this week to let my elbows rest

Triceps Pushdowns with rope

worked up to the stack x 6

Flyes

7 or so sets

Shoulder Raises

6 sets or more

Abs

Bench

Bench:
275 x 3
295 x 2
305 x fail

Felt unusually sore to start. Then i realized that I bench on Sunday and today was only Tuesday, so I hadn't recovered. My training is all kinds of awesome right now.

Band-lightened Bench:
Used loose purples
285 x 5, 2 sets
295 x 5, 2 sets

These were all easy. Kept it light to avoid destroying my pecs further, which were already sore to the touch.

Seated Military Pin Presses:
185 x 5
205 x 5
225 x 3
205 x 5

Finished with front dumbbell raises and ab wheel

01/04/10 Heavy Bench

First workout after a 2 week absence. All-in-all id give it a 7/10 but considering I was expecting a 4 or 5/10 I was happy with it.

Bench:
225 x 5
235 x 3
245 x 3
250 x 2 +1FAIL

Reverse Band (greens+purples) Bench:
325 x 3 (only used greens)
365 x 3
375 x 2+1FAIL
345 x 3
355 x 3

Close-grip Pin Press:
255 x 4
275 x 3
started getting out of the groove on each set, in turn my front delts became toast so I cut it short...weight didn't feel too heavy though.

Front/Lateral Delt Raises:
20 x 10/10
22.5 x 10/10
22.5 x 10/10

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."

ME Bench

Last shirt work for two weeks

Bench:
345 x 1
365 x 1
385 x 1
405 x 1 (3 pound PR)

All felt easy. This confirms my idea of opening heavier at the meet.

3-board:
425 x 2
425 x 2 @ 10.10
405 x 2
405 x 2

Second set was ME to the limit with a 20 second grinder to the top. My lock out seems to be abnormally week at the moment though, which is worrisome. These reps were all paused too.

Finished with four sets of banded tricep extensions, three sets of dumbbell front raises and two sets of dips til failure.

Due to stupidity and a challenge. I did a negative on stability bench with 110 in dumbbells on the bar, hanging very low. I thought I was going to die.

11/05/09 Speed Bench

Reverse Band Bench (purples):
275 x 4 for 4 sets

Close-grip Bench:
205 x 5
215 x 5
225 x 5 for 2 sets

Front Raises/Lateral Raises (Shoulder):
3 x 10/10

ME Bench

Was going to put on the blue katana, but accidentally left it at home.

3-Board
315 x 3
355 x 3
375 x 3
395 x 3
415 x 2 + 1 fail (PR compared to last time)

Misgrooved the last one 2" low. Felt pretty heavy, so I'm not sure if I would have gotten it anyway. The difference between my 3-board and my 2-board is pretty depressing.


Speed Bench:
used quadded minis

185 x 3, 6 sets

I am going to switch to ring-finger on the rings for volume work for the next few weeks. I'm hoping the added range of motion will work the off-the-chest area harder.

Finished with some cable triceps and front deltoid raises.

Shoulders

I have a conflict on Satuday, so I needed to compress the workout schedule even further. I purposefully left out all major pressing to avoid working the pec. I want to rest it due to the irritation from tuesday.

Standing press:
135 x 5
155 x 5
175 x 3
185 x 3
195 x 2, 2

These feel so much better when I'm fresh.

Super-set with Chest Supported Rows
135 x 5
180 x 5, 4 sets

Standing Pin Presses:

I think Kyle did these a while ago, so I thought I woudl try them out. Same form as the standing press with the bar starting from a dead stop right below my chin.

135 x 5
155 x 5
175 x 4
185 x 3, 2

Started out easier than I expected, but I got tired as the sets went on.

Super-set with MTS High Row:
270 x 5
290 x 4
310 x 4

Tried doing some skull crushers, but the elbow still hurt.

bodyweight Chin ups + Dips, 4 sets

Finished with dumbbell front raises and regular curls.

Is anyone around yet? There's a new guy who just showed up and wants to train with us

ME Bench

Bench:
275 x 1
295 x 1
315 x fail
305 x 1
310 x fail

Pretty disappointed in this. I had USAPL judges calling the pauses, but I've been preparing for that for a while.

Close-Grip Bench:
225 x 5
235 x 5
245 x 5, 4

Standing Press:
135 x 6, 6, 6, 7

Felt pretty burned out by this point

Shoulder Raises:
30, 35, 40, 45s

cable abs

LE Bench

Bench w/ chains
had 80lbs of chain on there.

225 + 80 x 3, 5 sets

The first 2 sets were weird because not enough of the chain deloaded. I messed up the second reworking and I think it was near 305 the entire lift. Right pec felt irritated during that set, which was disconcerting.

The gym was busy today, but the coach doesn't really have other people lift off that often, so I got stuck waiting around for an hour trying to finish this set. I need to improve this situation somehow so I can get my workout done more quickly.

Close-grip:
1 second pause on these
225 x 5, 4 sets

Harder than I would have liked from the chest.

Super sets of t-bar rows + banded tricep extensions.
Then a super set of band pull-aparts and front raises

RE Bench

My pecs were painfully sore right where they insert into the sternum. Maybe this is from the pull-overs? I haven't experienced soreness there like I did today.

Bench:
2 second pause
255 x 8
245 x 8, 2 sets

Foam-rolled Bench:
1 second pause
315 x 5
335 x 5
345 x 5
365 x 5 (no pause)

Floor Press:
245 x 5 (too light; my fault)
255 x 5
265 x 4
245 x 7

I seem to just hit a wall on these at some point. Rep x will be easy, but x+1 will be impossible.

Front Deltoid Raises:
db x reps per arm
35 x 8
40 x 8
45 x 6
50 x 6