Deadlift

Block pulls (from below the knee)

335 x 5, 5, 5

385 x 1

415 x 1

415+2 chains x 2 @10

415+2 chains x 2 @10

I think each chain weighed around 15-20 lbs

GHRs

BW+mini band x 4 x 10

Kneeling abs

4 x 10 at 102.5lbs

Finished with some stretching

Luke 8-31-11 Bench Ed Coan wk 11

I decided I'm done with the Ed Coan routine. I am not going to do the last week because I hit a max today and I don't care about maxing my CGBP and incline bench.

Bench

45 x 12

95 x 8

135 x 5

175 x 1

205 x 1

235 x 1 (with slight spot) @10+ PR? ok so for this I told the spotter not to touch it unless I failed. The bar stopped moving pretty much a few inches off my chest and he tapped the bar with 1 finger. I then finished the lift with uneven extension. I want to hit this or 240 for real next time I max (probably won't happen). I think I could have got the lift myself with a better liftoff and better form.

Close Grip Bench

205 x 2 @ 10 PR of 10 lbs. Decided not to do another set to not aggravate shoulder.

Incline Bench

185 x 2 @ 9+

190 x 2 @ 10- PR

Well I definitely improved my bench somewhat from the end of the school year. Although I did not hit a new max I hit my old max for 2 which is great. I made sure to eat a lot and I gained a couple of pounds. PR's from program: 205 x 5, 215 x 3, 225 x 2. My goal now is 250 by end of school year. Goals: 450/250/500 RAW @ 165 for a 1200 lb total.

Pendlay Rows pendly penders

135 x 6

165 x 6

175 x 6

185 x 6 very difficult to touch chest at this weight

Shrugs

405 x 5

455 x 5

485 x 5 hard, shitty ROM

Incline Skull Crushers

80 x 10 x 2 felt bad on elbows

Overhead Dumbbell Triceps Extension

55 x 10

60 x 10 felt bad on left shoulder

Flat bench Close Grip Skull Crushers

80 x 10 x 2 felt good

Kneeling Cable Abs

150 x 12 x 3 went slow to hit abs harder

Triceps Pushdown

150 x 12 x 2

Bench 3

Bench:

295 x 3 @ 8

305 x 3 @ 9

315 x 3 @ 10-

Not bad. Elbow pain was a 3, but abated fairly quickly.

Band-lightened:

loose quadded light bands:

275 x 5

added quadded monster minis:

305 x 5

315 x 5, 5

The light bands were really provided any pop off the chest. Probably 2-3" of no-support at the top, so I wanted to emphasize off-chest speed.

Finished with a tri-set of shoulder raises, pull ups (4 x 8) and cable triceps. Then a super set of shrugs and cable crunches, and then scap push ups. My abs were fried from the ss-bar yesterday.

Luke 4-26-11 Bench

Bench

195 x 3 @ 8+

210 x 3 @ 10 PR

205 x 2 @ 10-

195 x 3 @ 9

205 x 2+ fail

2 Board Press

195 x 5 @ 9-

205 x 5 @ 10

205 x 5 @ 10

3 board (smaller yoga block than last time)

215 x 4 + fail

Incline Bench

145 x 5

135 x 8

135 x 8

superset with neutral grip lat pulldown

200 x 5

220 x 5

250 x 3 + 200 x 5

Shrugs

405 x 20 x 3

Kneeling Cable Crunches

150 x 20

160 x 20

175 x 20

Bench

4/13/11

Bench

225, 245 last warm-ups

255 tied previous PR from 10 months ago

265 (+10lb PR)

gas left in the tank, I left some room for more PRs in the future; I need to refresh my knowledge of the number system

at nationals 12 days ago, I hit 253 in a shirt (3 whites) and I hit 265 twice (1 white each)

obviously this gym PR wasn't strict form, but something is clearly wrong here as I get negative weight out of my super katana -- FAIL!

Speed Bench band lightened purples

185 x 3 x 3

205 x 3 x 6

Incline Bench

165 x 5

175 x 5

185 x 5 (PR)

Superset shrugs and kneeling cable abs

still no pullups cause it's the worst thing for my tricep tendon

I thought I hurt my tricep doing heavy weight in a shirt, but it wasn't the weight apparently as I felt nothing on these equivalent weight benches (raw & equipped), it must have been the shirt itself

Bench Singles

Bench (brief pause)

215 x 1 @9-

235 x 1 @10- (5 lb PR) -very brief pause if any

240 x fail -had a solid pause on this one, got it up to about a 3 board and couldn't grind it out

On the 235 set the weight went up pretty quickly right after I got past about the 3 board region, which is right about where I've set up pin presses these past 2 weeks. Perhaps they've helped?

Speed bench (purples doubled around pin 6)

185 for 9 sets of 3

Incline bench

145 x 5

155 x 5

165 x 5

175 x 5

Machine shrugs

10 plates x 15

12 plates x 31 (added straps)

14 plates x 31

16 plates x 23

All PRs thanks to Ryan setting the number of reps.

Close grip pullups

BW x 20, 12, 10

ss'ed w/ 3 sets of Kneeling abs

Real reason for the bench PR...getting fatter: post-training BW - 193.4 lbs

ZZZZZ Squat

Feeling like death today. I woke up sore from the deadlift workout 3 days prior, so I must be carrying a heavy sleep deficit right now. I also am still sick.

SS-bar Box Squat:
385 x 3
405 x 3 @ 10-
425 x 2 @ 10

I was all over on these. Form felt worthless. I tried getting myself psyched up with a little nose torque on the last set; ammonia + head cold feels something like this:



Pause Squat:
135 x 5 @ 3 sec
185 x 5 @ 3 sec
225 x 5 @ 3 sec

My joints felt like mush even on these warm-ups so I quit here.

Finished with some cable crunches and hamstring stretching.

Lower back

Went to bed and also woke up with crazy pain on my left hip/glute. I could barely walk, so I wasn't sure how this workout would go.

GMoPs:
185 - 315 in quarter increments x 8
365 x 1, pain @ 8

Around 275, I switched to doing just GMs because the pins were too bouncy and were creating some twisting at the bottom. These felt ok, by 365 felt very uncomfortable on my lower back.

Deadlift off Blocks:
225 x 8
315 x 8 pain @ 2
365 x 8 pain @ 3
405 x 8 pain @ 4

More progress this week. I attribute it to the hamstring stretching. 405 was about my limit this week for heavy work that I knew I could recover from.

Zercher Squat:
185 x 5
225 x 5
275 x 5

I found if I went for a very wide stance, these didn't bother my right hip at all. However, they were noticeably harder, which was nice. These feel like a decent substitute for bottom work on the sumo.

Supersetted shrugs up to 405 (no belt) with wide-grip pull ups.

Finished with cable crunches and hamstring stretching.

Upper Back

Dumbbell rows (w/ straps)
130 x 10
175 x 6, 6

Pullups
BW+45 x 8, 7, 7

Barbell shrugs (w/ straps)
315 x 20
405 x 10, 10

Kneeling abs (alternating left and right side)
90 x 10
95 x 10, 10

Hammer curls
45s x 10, 10

Hittin' Switches, Ridin' 3 Wheels

Squat

295 x 1

Planned to go 310 but Scott reasoned that having 3 solid plates would be easier than having a plate, 25, 10, 5, and 2.5 because there would be less torque on the bar.

315 x 1 -PR, slowed down significantly in the middle but was able to drive it up.

300 x 1 -This was tough because I wasn't really in it mentally after the 315 squat.

I guess this brings my "spreadsheet total" to > 930. Your move Luke.

Deadlift

355 x 5, 5

Knee Wrapping

warmed up a few times

1st attempt (Dave's 550 squat) - shitty wrapping

2nd attempt (600) - less shitty wrapping

3rd attempt (625) - slightly less shitty wrapping, but I'll call it a PR since it was a PR squat for Dave.

Plyos - jumping from squat position on a box

4 sets of 10

Kneeling abs

3 sets at 97.5

Bax to the MAXXX

Chest supported row:
4 plates x 6, 6
4 + 25, x 4, 5
4 plates x 6

Wide-grip pull ups:
5 sets ~ 10-12 reps

Shrugs:
5 plates each side x 15, 15, 20, 30, 30

Curls:
45, 50, 60

Finished with crossing cable abs.

Elbow ligaments felt so-so during the middle but decent after getting really really warmed up. No vitamin-I this time either, which is encouraging. One more week of going light and I'll start to ramp up the weight and see how the ligaments respond.

Deadlift

Pulled an all nighter last night.

Deadlift

379 x 1 -last warmup

409 x 1 -off the ground fast but lockout was a little slow

424 x fail right above the knees

I need to fix my form with heavy deadlifts. I have a tendency to pull the weight up to my knees then lean back, ruining my chances of locking out the weight. I should be coming straight up with the weight and pump my hips through. Basically need to get better at humping the bar at the right time.

Power cleans

161 x 2

171 x 1

181 x 1

191 x 1

201 x got it up to my shoulders but couldn't get my elbows through+1 high pull

Pause squats (3 second count)

195 x 3

205 x 3, 3

My knee was bothering me because I think I tweaked it slightly during cleans.

Kneeling abs

97.5 x 4 sets

Pulling

Feeling better today. Mostly runny nose which is not as bad as a sore throat in my opinion.

Power cleans
185 x 1
195 x 1 -PR
175 x 1, 1, 1
My wrists felt kind of beat up after this probably because my form is especially bad with heavier weights.

GMOPs (off the 10th pin down which I think is the same height as Wooden)
205 x 5, 5, 5, 5

Kneeling abs
95 x 12
102.5 x 12
110 x 10

Squat

Squats
215 x 5
225 x 5
235 x 3
245 x 3

Box squats
155 x 8
165 x 8
175 x 6

Front squats
135 x 5
155 x 5 -I was feeling these primarily in my lower back so I did a couple sets of lunges

Lunges
135 x 7, 7

Kneeling abs
92.5 x 10
97.5 x 10, 10

Squat

Can't make it tomorrow so I squatted today. This workout was rushed and took about 50 minutes, which was a bad idea...

Squat
205 x 5
215 x 5
225 x 5

Pause squats (3 seconds)
185 x 3
195 x 3, 3

Lunges
135 x 5 (per leg) -This set felt good but my hamstrings and glutes started cramping when I tried another set so I stopped.

Kneeling ab pulldowns
95 x 12, 12, 10 -Got a massive cramp in my lower abs after this last rep which lasted for like 10 minutes.
Lesson learned: Don't rush squat workouts after not squatting for 3 weeks.
It feels good to be back in the gym though.

Deadlift

Deadlift
360 x 5 PR
305 x 2, 2

Stiff legged deadlift
225 x 4 x 8

Kneeling ab crunches
95 x 4 x 8 (2 sets alternating sides, 2 sets straight down)

Deadlift

Forgot my belt today.
Goodmornings
185 x 5, 5
195 x 5
205 x 5

Stiff legged deadlifts
225 x 8
245 x 8, 8

Kneeling ab crunches
87.5 x 10
95 x 8
102.5 x 6

Squat

12/15/09

Squats

215 x 5 x 2

225 x 5

Box Squats

135 x 8

145 x 8

165 x 8

Hang Cleans

135 x 3 x 3

145 x 2 x 2

Calf Raises, Kneeling Cable Crunches, Bridges

I met a powerlifter today who works at the gym I've been going to (Boston Sports Club). He's been to raw nationals and a bunch of other meets, and will be at the Arnold this year. He told me I wasn't going to the best powerlifting gym and that there's a better gym in the area, but it's pretty far away (that's the gym where he lifts). He also told me to eat more after I told him I compete at 165.

Squat

Post #2000!

Squats
225 x 5
235 x 5
245 x 3
255 x 2+1 high

Box squats (lowest box I could find was right at parallel if not half an inch above)
185 x 4, 4, 4

Leg press
320 x 9
340 x 8
360 x 8

Kneeling cable crunches
80 x 10
87.5 x 8
95 x 8

Fu Manchu

Squat
225 x 5

225 x 5(failed somewhere along the way, don't remember where)
235 x 2+f

225 x 3

Band resisted box squats (purple band, weird box, weird pad)
135 x 4
185 x 2+horrible failure
155 x 4

165 x 4

Cleans:
111 x 5
121 x 4
131 x 3
141 x 2
151 x f

Kneeling cable crunches

Awful day for me, all but forgot what made low bar last week go so well and felt like I messed up pretty much every work set. I think I'm going to have to take some extra time to get a feel for it. Every time I get under the bar it doesn't feel quite secure on my back.