Bench 1 Cycle 2

5/17/12
Bench
225, 245, 265
285 x 1 (10 lb PR)
300 x fail, failed about 2 inches off the chest

Med. Grip Incline Bench
145 x 5, 5, 5

One-Arm Cable Row
110, 110, 120 x 5

Tricep Wounding
165, 175, 185

Lat Pulldown
160, 170, 170 x 8

Ab Wheel

Squat 1 Cycle 2

5/14/12
Squat
315 x 1 @ 9+
345 x 1 @ 10
365 x 1 @ 10+ (10 lb PR)


Lunges
135, 145, 155, 155 x 5

Anderson Squats
225, 235, 245 x 3

Abs

Squat 3 Cycle 2

5/7/12
Squat
275, 285, 295 x 3
then kevin did 300 so I did 305 x 3 (10lbs less than PR)

Lunges
135 x 5 x 4

Anderson Squat
225 x 3 x 2 These were much harder than last week and I definitely hit my fatigue stop after this set
185 x 3 This set wasn't great

Arnold Superset (Leg Extension + Squat)
135 x 26

Calves, Transverse Abs, Hamstring Curls

Bench Singles

3/14/12
Bench
shirted
285 x 1
275 x 1
275 x 1
285 x 1
295 x fail, got stuck around 2 board

Was hoping to get close to 300.  Need to fix things.

2 Board
305 x 2
285 x 3

Pullovers, Ab Wheel

Squat Singles

3/12/12
Squat
405 x 1 @ 9
435 x 1 @ 10- right above or at parallel (potential opener)
445 x 1 @ 10 at parallel

Thank you Danny S. for great wraps.

465 x 1 @ 10+ at parallel (20lb gym PR, 50lb meet PR) (potential 2nd attempt)

I wanted to go 455 but after Dave wrapped my knees I decided not to waste it and go for 465.
Thanks for the A+'s.

Shirted Bench 275

Just wanted to post the vid.  Not amazing but a PR nonetheless.

Bench

3/6/12
Bench
275 x 1, fail
275 x didn't touch chest, 1
275 x 2
275 x 3 I finally "got it" by really reaching my chest up to the bar but my butt probably came off the bench.

3 Board
295 x 3
305 x 3
315 x 3 (easy, PR)

Squat

3/5/12
Squat
385, 405, 415, 435 x 3
no depth but I got close

Walkouts
495, 525

Equipped Week 1

Squat
2/27/12
335, 345, 365, 385, 405 x 5
straps down

Walkouts
475, 495, 505

Bench
best set 285 x 3 off 3 board

Deadlift
My CNS was so fried and I was exhausted from not sleeping so I could barely deadlift.

11/28/11
Squat
first raw squats in a few months so I went really light getting back into it...
225, 235, 245 x 5
255 x 5 (belted)

Band-Resisted Safety Squat Bar Box Squat
with greens
82 x 3
173 x 2
130 x 3
150 x 2
130 x 3
130 x 3
130 x 3
I suck at these so I need to do a lot of it.

USAPL SoCal Regionals 11/9/11

11/19/11

Squat
175 (385.8 lbs) 3 whites
185 (407.9 lbs) 2 reds, questionable call on depth
190 (418.9 lbs) 3 whites
None of these attempts were too difficult.

Bench
115 (253.5 lbs) 3 whites
120 (264.6 lbs) 3 whites
125 (275.6 lbs) 3 whites

Deadlift
185 (407.9 lbs) 3 whites
205 (451.9 lbs) 3 whites
210 (463.0 lbs) 3 whites (18 lb PR)

Total
525 (1157.5 lbs) 3 whites for qualifying

Weight Class: 82.5 kg
BW: 79.5 kg

Bench Assistance / Deadlift Assistance

11/11/11

Speed Pulls
banded purples
185 x 2 x 6

Band-Lightened Bench
275, 295, 305, 315, 325, 335 x 3

Light Good-Mornings
225 x 5 x 3

Pause Bench
185, 195, 205 x 3

Cable Rows, Abs

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

Deadlift

11/3/11

Deadlift

suited

415 x 1 @ 8

445 x 1, 1 @ 9 (ties raw PR)

the last 2-3 inches of the lockout is slow but the pulls haven't been hard so far

Bench

11/2/11

Bench

In super katana

255 x @ 10-

265 x @ 10

265 x @ 10-

If I can just keep a really good arch and shoulders pinned back my shirt will actually add pounds. I have been going down to my chest slower so as to hit high enough, but now I think I'm too slow and am touching too low. Just before the bar hits my chest I work around the bubble versus through the bubble.

Band-Lightened Bench

Greens

225, 275, 300, 315 x 3

Pendlay Rows

135, 155, 165, 165 x 5

Squatoween

10/31/11

Squat

straps up and knees wrapped

385 x 1 @ 10 knee wraps @ C-

405 x fail knee wraps @ C+/B-

405 x 1 @ 10 knee wraps @ B/B+

415 x 1 @ 9 knee wraps @ B+/A-

Finally a good day, squatting with some confidence

10/24/11

Squats

I worked up to a horrible 365 with no depth and then I hit depth and got pinned in the hole.

Then Luke suggested I move my stance out and it made all the difference in the world.

FINALLY!

I was essentially olympic squatting in my suit and once I hit depth I had no tension in the suit.

I moved each foot out about 4 inches.

365 x 3 DEPTH! EASY!

385 x 2 DEPTH! EASY!

Deadlift

10/21/11

Deadlift

415 x 3 (suited) a little light

Bench 5 Cycle 2

10/18/11

Bench

225 x 5 x 3

This was easy. I was planning on doing more, but my elbows and shoulders aren't 100% due to benching in the shirt.

3 Board

245, 255, 265 x 3

Pendlay Rows, Dips, Abs

Squat

10/17/11

Squat

After gaining 10 lbs, the only way to hit depth is to pull the suit up so high that there's no tension. I'm bigger and stronger and squatting less than I did when my suit fit looser. Time for a new suit?

TL;DR Personal Problems