Luke 9-18-12 Bench Assist

Close Grip Bench
185 x 5
195 x 5
205 x 5 last rep had a spot PR

Incline Bench
165 x 5
175 x 5 @ 9+
180 x 6 last rep with spot PR

Lat Pulldown
180 x 6
220 x 6
250 x 6
280 x 7 PR

Pull ups
BW x 15, 15, 15, 15, 10, 5, 10, 6, 4, 6 for 101 total

Dips
BW x 20, 20, 20, 20, 14, 11, 15

Luke 9-11-12 Bench Assist

Close Grip Bench Press
180 x 5
190 x 5
200 x 5 @ 9 ties PR

Incline Bench
160 x 5
170 x 5
175 x 8 @ 10 PR

Lat Pulldown
180 x 6
220 x 6
250 x 6
270 x 6 PR

One Arm Cable Rows
up to 160 x 6

Front Dumbbell shoulder Raise

Pull ups, Chin Ups, Neutral Grip Ups BW x 10 each

Dips

Luke 6-9-12 Bench Assist

Standing Press
115 x 3
125 x 3
135 x 2
125 x 2 x 2

neutral grip dumbbell bench
65's x 8 x 2
70's x 8 x 2

Lat pulldown
180 x 8
200 x 8
230 x 8
260 x 5 PR

other stuff mainly biceps and shoulders and abs and triceps

Luke 5-16-12 Bench

Bench
205 x 1
220 x 1
230 x 1 @ 10 PR of 5 pounds

Incline Bench
155 x 5
165 x 5 seat slipped and made this really hard
165 x 5 x 2?

One Arm Cable Rows
100 x 5
130 x 5
150 x 5
170 x 5 per arm PR

Triceps Wounding
155, 165, 175 PR

Lat Pulldowns
up to 230 x 6

21's at 60 pounds

ab wheel

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

Luke 5-9-12 Bench

Bench
195 x 3
205 x 3 @ 10-
210 x 3 @ 9+

Close Grip Incline Press
145 x 5
155 x 5
165 x 5
170 x 5 @ 10+

One Arm Cable Row
100 x 5 per arm
130 x 5 per
150 x 5 per
170 x 5 per PR

Triceps Wounding
155 x 2 board, 3 board 4 board
165 x same
165 x 2 + 3 + 15 or so reps on 4 board

Wide ish Grip Lat Pulldown
200 x 6
220 x 6
250 (stack) x 6

abs floor sweeper

Luke 3:16 Bench Assist

T-bar Rows

4 plates x 5

Floor Press

185 x 5

205 x 5

215 x 3

225 x 3 @ 10

Close Grip Bench

175 x 3

185 x 3

195 x 3

185 x 3 x 2

Lat Pulldowns

200 x 5

230 x 5

265 x 5 PR shitty

250 x 5

Flys

Hammer Curls

up to 70's x 6 per arm

Anti rotation ab thing

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 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 Assistance. Fri. 9/16.

Incline Bench 4x5
120, 120, 120, 120

Db Shoulder Press
40dbs x6, 40dbs x5, 35dbs x7, 30dbs x 10

Pendlay Row 3x8
115, 105, 105

Shrug Machine
3pes x12, 2.5pes x15, 2pes x25

Lat Pulldowns 2x20
110, 110

Nail Bending
-> took 10-12 compression attempts to almost fully bend the nail from being straight to both ends near touching
-> used the "white" Iron Mind nail (which is the easiest one they have haha goodness)

Turkish Get-Ups (Core)
20db x 6 reps, 20db x 6 reps

Cherry Pickers
45db x20, 35db x 40

9.9.11--Deadlift

Deadlift:
135x5
185x5
225x3
275x3
315x3@9
335x3@10 (believe it or not, this ties a PR. My 1 rep max is 415. I need to do more heavy deadlifts, rather than just relying on nose tork and Vit slaps to get my weight up.)

GMOP:
135x5
185x5
225x5

Hamstring Curl Machine, Back Hyperextensions, Lat Pulls, Transversus, Biceps, Rows

Then I went to the driving range and hit balls hard

Luke 9-4-11 LA's 230th B-day

Worked out at 24 hour fitness in Costa Mesa/Newport Beach with Lauren.

Incline Bench

135 x 8 @ 8

145 x 8 @ 9-

155 x 8 @ 10- PR

Dumbbell Shoulder Press

50's x 8

55's x 8

60's x 8

Dumbbell Bench

75's x 5 really hard to get up, also hard as 3rd exercise

70's x 8

70's x 7

Wide Grip Cable Row (neutral grip) SS1

120 x 6

140 x 6

160 x 6

180 x 6

200 x 6

Lat Pulldown SS1

180 x 5

200 x 5

210 x 5

220 x 5

Scap Pull Ups SS1

BW x 10-12 x 4

Incline Sit Ups SS2

BW x 10 x 4

Preacher Curls SS2

75 x 8,10,10,8

Yep

Dreadlift

385 x 3 x 3

385 x 2.7

Rack pulls

385 x 1

huh

Shrugs

315 x 8 x 3

GHRs

Incline bench

135 x 8

140 x 8

145 x 8

My wrist is back!

Dumbbell shoulder press

50 x 8 x 2

50 x 6

Neutral grip dumbbell bench

55 x 8 x 3

Lat pulldown

180 x 5

190 x 5

200 x 5 x 2

wide grip cable row

190 x 5

200 x 5

210 x 5 x 3

scap pull ups giant set

bicepsual

Bench

Bench

215 x 1 @8

225 x 1 @8+

225 x 1 @8+

225 x 1 @9

185 x 3, 3, 3

Worked on trying to keep my back arched, shoulders pinned back, belly up, and leg drive.

Incline dumbbell bench

65s x 4 x 8

Lat pulldowns (w/ neutral grip bar)

150 x 15

170 x 10

180 x 10, 8

Bench

Back to training at OCSC.

Bench

185 x 3 @7

195 x 3 @8

205 x 3 @9-

I was told that my back was flattening out pretty badly so I dropped the weight to focus on keeping a tighter arch

185 x 3, 3

Close grip bench

165 x 5

175 x 5, 5

135 x 5 (regular grip)

I'm also trying to play around with my foot placement to find out where I can get the best leg drive.

Lat pulldowns

180 x 4 x 8

Raw Bench

I'm in Kauai with my family this week. I found a gym near where we're staying called Kauai Muscle and Fitness. They have a squat rack and bench press and dumbbells up to 100s and a bunch of machines and cardio equipment. The bars are slightly rusted from the humidity though. Still functional though.

Bench
175 x 5
185 x 5 @8-
195 x 5 @8+
205 x 5 @9 (5 lb PR)
210 x 4+1 fail

I contemplated repeating 205 for my last set but ended up being greedy and trying 210. I have this tendency to get greedy right after a meet I guess because I'm excited to be training again after basically 2 weeks off. Greg said in the Cycle 1 email: "Remember, there should never be failing in a 5/3/1 EVER"....I have failed you Mr. President :(


Elbow flaring is happening too early.

Close grip bench
155 x 8
165 x 8, 8

Lat pulldowns
I started doing these with my shoulders retracted and a slight backward lean to mimic pulling the bar in during a shirted bench.
180 x 4 x 8 (various grips)

Hammer curls
55s x 8, 6
45s x 8

Bench 6/28/11

Bench w/ pause
205 x 3 @8
215 x 3 @8
225 x 3 @9 5lb PR
235 x 3 @9 15lb PR
245 x 3 @10 25lb PR
Ever since I brought my grip closer my speed off the bottom has been amazing. Fixed my arch to avoid lower back pain but it kept my butt off the bench by an inch. I'm hoping my new olympic shoes will improve my arch/lower back problems so I can look like this guy (fast forward to his bench). I know I'm always watching the russians, but this guy's arch is ridiculous. Plus, he's the world champion in my weight class in the IPF.



Floor Press
185 x 5 @8
195 x 5 @9
195 x 5 @9
205 x 5 @10

Dumbbell Bench
75's x 8
80's x 8 hard...
75's x 8
75's x 8

Shrug Machine
10 plates x 25
12 plates x 20
14 plates x 17

Lat Pull Down
200 x 8
220 x 8
Stack x 8

GHR abs
3 sets of 10

Bench 6.27.11 Cycle 1 Week 1

Time crunch. Orientation eats my life.

Bench

75x5x2

85x5x2

90x5

Dumbbell Bench

27.5x8x3

Lat Pulls

90x8x3

Shrugs

2 plates on each side

Foam Roller Transversus Abs

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 Day 6/21/2011

Bench
185 x 5 @8
195 x 5 @9
205 x 5 @9.5
210 x 3 @9 +cramp
tightened my belt
210 x 3 @9 +cramp again(lower back/hamstring)

Floor Press
185 x 5
195 x 5
205 x 3 pshhhh
195 x 5

Dumbbell Bench
70's x 8
80's x 8
80's x 8
85's x 5

SS Shrugz & Lat Pull Downs
10 plates x 20, 12 plates x 20, 14 plates x 13, 14 plates x 17
200 x 8, stack x 8 x 3

Scap pushups
3 x 50

Ab wheel
3 sets. On the last two, I had ryan put 25lbs on my back then a plate. It is now hard to stand up.
3 sets of