Luke 3-2-12 Bench Assist

T-bar Rows

up to 4 plates + 25 x 5

Floor Press

205 x 5 forgot to warm up so this sucked. stupid.

205 x 5

215 x 3

225 x 2 + fail. I was pretty tired today from going to bed a 6:30. I should be able to get this weight.

Elbow was irritated from tuesday so I skipped close grip bench

Lat Pulldown

200 x 8 x 3

Cable Flys

GHR abs

BW x 10 x 3

superset with hammer curls

35's x 10 x 2

30's x 10

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 Assist. Fri/Sat. 1/20-1/21.

**** (MISSED 2 WORKOUTS MID-WEEK DUE TO ILL STOMACH) ****

Band-Lightened Bench 5x3
155 (@8), 165 (@9), 175 (@10), 165 (@10-)
-> w/ purples (doubled)

Standing Press 4x5
65 (@8), 75 (@9+), 75 (@9+), 75 (@9+)

Cable Flys 4x10
35lbs (@7), 50lbs (@9), 50lbs (@9+), 45lbs (@9+)

**** (RAN OUT OF TIME, GYM CLOSES EARLIER ON FRIDAYS, FINISHED SATURDAY MORNING) ****

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

Close-Grip Lat Pulldowns 4x5
170 (@9+), 170 (@9+), 170 (@9+), 170 (@9+)

Rear Delt Fly Machine 4x10 (vertical grip)
85 (@7), 100 (@9), 115 (@10), 115 (@10)

Hammer Curls
30dbs x7, 30dbs x6

Preacher Curls (outer open grip) 2x6
50lbs, 50lbs

EYH Bads (wrist extensors)
-> greens x20 reps, yellows x10 reps, yellows x10 reps

Bench Assist. Fri. 12/2.

Band-Lightened Bench 5x3
-> all w/ minis (reds) doubled
155, 155, 155, 155, 155

Tricep Death
85, 85x22+f, 75x18+f

Bench 3x8
65x8, 65x8, 65x8+f
-> (all w/ brief press calls)

Close Grip Cable Rows 4x8
120, 120, 120, 120

Lat Pulldowns 4x8
130, 110, 110, 110

Hammer Curls 4x7
-> all w/ 25dbs
-> all reps slow & controlled

Bench Assist. Fri. 11/18.

Band-Lightened Bench 5x3
-> w/ mini-bands doubled
155 (@8+), 155 (@7)-> (this was a better arch), 165 (@9), 175 (@10), 165 (@10-)

Triceps Death (3 sets)
-> (each set with a close grip of ... 5 reps off chest -> 5 reps off a 10lb plate -> 5 reps off a 2-board -> 5 reps off a 3-board -> 5 reps off a 4.5-board)
85, 95x23+f, 85x17+f

Bench 3x8
95x6+f, 85x5+f, 75x8+f

Close Grip Cable Rows
100x15, 120x12, 130x10, 110x15
-> (keeping explosive)

One Arm Rows
55db x 15 each, 65db x 12 each, 80db x 6 each, 55db x 20 each
-> (keeping explosive)

Hammer Curls
32.5dbs x5, 30dbs x8, 30dbs x5, 25dbs x8

Bench Assist Friday 10-28-11

Push Press
105 x 3
115 x 3
125 x 3
135 x 3
145 x 3

Standing Press
85 x 8
95 x 8, 6

Stability Bench
Cable Rows
Dumbbell Rows
Skull Crushers
Hammer Curls

Bench 3

Bench:

275 x 3

295 x 3

315 x 3

315 x 2.7 :'(

295 x 3

Got a bit greedy on the second set of 315. I should've been more conservative.

Close-grip bench:

225 x 5

235 x 5

245 x 5

Keeps getting better

3-board:

315 x 3

345 x 3

365 x 3

385 x 3

Penday Rows:

135 x 5

185 x 5, 5

235 x 5, 5

Barbell Shrug:

405 x 10

495 x 10

585 x 10, 8

Crazy sore from these later

Hammer Curls:

65 x 10

80 x 8

Finished with ghr abs and pnf stretching

Luke 8-4-11 First Equipped Bench

Bench

45 x 10, 95 x 8, 135 x 5, 185 x 1

205 x 3 to 3 board (added katana)

225 x 3 to 2 board

235 x 3 to 2 board

235 x 3 to 2 board

235 x 2 to 2 board + fail to chest= got it to chest and had no pop... fuck

245 x 3 x 2 to 3 board. lockout felt decent, but needs work

Dumbbell Triceps Extension

30's x 10 x 4

Pendlay Rows

135 x 8 x 2

155 x 8

Hammer Curls

45's x 8 x 4

Overhead shrugs on shoulder press machine

60's x 50

70's x 30

80's x 30

70's x 30

70's x 30

Ab Wheel

Bench 5x5. Tues. 9/27.

Bench 5x5
135, 135, 135, 145, 150
-> (feeling good!! I'm very confident for bench!! the last set at 150 felt good - I am improving my arch and my tuck).

Semi Close-Grip Bench 5x5
125, 125, 125, 125, 135
-> (w/ grip @ ~a thumb length away from smooth part of bar)

3-Board Press 4x3
145, 145, 155, 165

Cable Row 5x5
140, 120, 120, 120, 130

Hammer Curls 2x12
-> all w/ 25dbs

Shrug Machine (facing in) 2x5
-> all w/ 4 plates each side

Grip Strengthening Work (Forearm Holds)
-> Gripper Level #1.5 x 20 sec. hold (for each hand)

Wrist Extensors 2x10
-> w/ green bands

Luke 8-12-11 Press

Standing Pin Press (Pins below eye level)

105 x 5 @ 8-

125 x 5 @ 10-

125 x 5 @ 10-

125 x 5 @ 10

Seated Dumbbell Shoulder Press (same ROM as standing pin press)

55's x 8

60's x 8 PR

Pause Bench (with 3 second Chase count)

155 x 5 @ 9

175 x 3 @ 10-

Low Cable Row

180 x 8

210 x 8

240 x 8

270 x 6

300 x 3 PR this was the entire stack. getting into the starting position felt like a heavy deadlift

Pull Ups / Dips superset

BW + 45 x 5,5,5 / 8,12,10 (pull ups were dead hang)

Hammer Curls

35's x 8 x 3

Abs

Triceps Pushdowns

130 x 10 x 2

Shrugs (because friends were doing them. super hard after shrugs and deadlifts)

275 x 10 hook grip

315 x 6 hook grip

405 x 10 straps

Return of the bench (and pain)

Decided to test out the shoulder today...

Bench:
133 x 20
183 x 15
221 x 8, 8, 8

The shoulder didn't have any pain today, which was amazing. There was definitely some discomfort though by the time i hit 225, so I just stayed there and did reps until it felt uncomfortable. However, the bicep tendon pain was unreal after the third set. I have no idea why it was so bad, as i haven't done anything to irritate it. It was probably the worst it's ever been to the point that i felt like i was going to pass out from the pain.

Bent over-rows:
245 x 8
267 x 5, 6, 8

These were tough because it hurt a lot just to bend my arm. Once bent, I could rep it out and then try not o hyperventilate from the pain after the set.

Lat-pull Down:
250 x 8, 8, 8, 8

Machine Dips:
4 sets?

No idea what the weight was

Did some of the following: Cable Flyes, Tricep Extensions, 1 set of hammer curls. transversus cruches, and pnf.

By the time the workout ended, the pain was down from an @7 to an @4. I really hope that it goes away. The shoulder discomfort stuck around but not nearly as bad as it had been (no pain though). I'll probably take the week off from benching proper but keep up the pressing and triceps.

Bench Assistance

7/22/11

Incline Bench

135, 155, 165, 175, 185 x 5

Dumbbell Shoulder Press

40, 45, 50 x 10

Isolateral High Row, High Cable Row, One-arm preacher hammer curls (killer), Roman Chair, PNF

Good evening

Good mornings

325 x 5

335 x 5

345 x 5

355 x 5

365 x 5

Lunges

135 x 8 x 4

Leg press

whatever

GHR (weakling version), cable abs superset

Push press

135 x 5 x 2

145 x 5 x 2

145 x miss+3+miss

Cable row

200 x 8

210 x 8

220 x 8

230 x 8

Incline bench

135 x 5

145 x 5

150 x 5 x 2 sort of

Pull ups,

BW x 15 x 2

BW x 12 x 2

BW x 6

dips superset

BW x 10 x 4

biceb

aps

Bench Assist Friday 07-08-11

Push Press
95 x 5
105 x 5
115 x 5
125 x 5, 5

Supine Rows (fatboy pullups?)
4 sets

3 Board Press
135 x 5, 5
145 x 5, 5

Pullups
Dips

Abs
Hammer Curls with 20 lbs

Bodyweight: 163.5

Coming home again

Bench

155 x 5 @8

165 x 5 @ 8+

170 x 5 x 2 @ 9

170 x 4 @ 9+

Floor press

155 x 5

165 x 5 x 2

175 x x 5

Dumbbell bench

60 x 8

65 x 8 x 2

65 x 6+2

Lat stuff

curl stuff

Bench Assistance Study Break 5/29/11

Overhead Press
125 x 5 @8
135 x 5 @9
145 x 5 @10

My version of tricep deth; see previous blog entries.
3 sets

Arnold Press
50 x 8 x 4

Flyes
4 sets of 10

Superset inverted rows & Tricep Pull downs
4 sets each

Superset Close-grip lat pull downs & Hammer Curls
4 sets each

Ball Bridges

Weighted Pullup PR. Thursday, 4/28/11.

Weighted Pullups
BW+80 x 1 --> P.R.!!!!
BW+70 x 1
BW+70 x 1
BW+45 x 4
BW+45 x 3

One Arm Rows 5x5 ea
65db, 80db, 80db, 80db, 80db

Seated Hammer Curls
27.5s x10, 27.5s x7+f, 27.5s x6+f

Weighted Sit-Ups 3x3
-> all BW+25

(Light) One Legged Calf Press 3x20 ea
-> all w/ only 60 lbs
(mild pain /warming or burning sensation in achilles tendons)

**** (ACHILLES TENDONS BEEN HURTING SOMEWHAT OVER PAST FEW DAYS SINCE THE LIGHT HANG CLEANS ON MONDAY) ... I HAVE BEEN ICING AND TAKING IBUPROFEN) ****

Luke 4-15-11 Press

Push Press from hang clean

135 x 3

135 x 3

145 x 3

145 x 3

Bent Over Rows

205 x 8

225 x 5

245 x 3

265 x 3

275 x 3 PR

Close Grip Pin Press (bench was lower than last week, same pin)

185 x 5

205 x 5 x 3 the last rep of each set was a grinder

Hammer Curls

35's x 8, 8, 10, 10

Triceps Pushdown

130 x 10

150 x 10 x 2

Cable Row

180 x 8

200 x 8 x 2

Bench Day 4/12/2011

Bench
225 x 1
235 x 1
245 x 1 10lb PR

Pause Bench; Strict Kyle counts
185 x 3
195 x 3
205 x 3

Incline Bench
185 x 5
195 x 4 (sd;lkfnadsfndslgkbga;gbjdsglkasdjbgadksbgarewqr)
185 x 7 2 rep PR

Close Grip Lat Pull Downs
3 sets of 8 w/ stack

Inverted rows
x15, x12, x10

Cable Abs/Hammer Curls Superset

Bench Assistance

Push Press

155 x 3

165 x 3

175 x 3, 3

Dumbbell rows

120 x 25

120 x 15

I was lifting at a 24 hr. fitness in San Diego and these were the heaviest db's.

Close grip pin press (about 2.5 inches off the chest, a little lower than last week)

185 x 5

195 x 5 @10

185 x 5

185 x 4+1sad

Hammer curls

45s x 10

50s x 8, 9