9.14.11--Bench

Feeling a little better than yesterday. Got an early gym workout in. Really happy with how I benched today, weight was going up easier than it ever has. Maybe this is because I weigh 185 lbs now, which is still a good 10-15 more than my normal weight last year, but still, I think I'm making nice strides in my accessory work and it's helping a lot. Also, my new roommate is pretty strong, but had never done free weights before we started working out together, so I'm constantly pushing myself to do more weight than him (then again, I weigh 35 pounds more than him haha).

Bench:
warmups
155x5@8+
165x5@9
170x5@10- (ties PR)

(3 second) Pause Bench:
145x3@9-
150x3@9+
155x3@10- PR I believe

Decline Bench:
135x5@9
155x5@9+
165x5@10 (really tired by this point)

DB Shoulder Raises (lateral supersetted with front)
10sx8x3 for each exercise

Cable Flyes, Triceps Machine, Dips Machine, Shrug "Machine," other various chest/tris/shoulders exercises

Bench 1

Bench:
315 x 1
330 x 1
340 x 1 @ 10

All were done with a full press call. Maybe had 345 in me, which would have tied a PR. I definitely aggravated the bicep with the 340, but managed to keep it under control. I'm still not able to stay as tight as I would want at the bottom when the weight gets heavy due to the nerve issue. Hopefully sports med can help with that.

Band-lightened bench:
looped oranges

275 x 5, 5, 5, 5 @ 7

Finished with shoulder raises, pull ups, scap push ups, and floor sweepers.

Bench Assistance. Friday, 4/29/11.

**** (LEFT WRIST STILL BOTHERING ME SOMEWHAT FROM THE MINOR STRAIN WHEN I TWEAKED IT WHILE DUMBBELL BENCHING LAST FRIDAY ... PRESSING TODAY FELT ALRIGHT THOUGH) ****

Shoulder Press 4x4
85, 95, 95, 95

Dumbbell Bench 4x8
50s, 50s, 50s, 50s
-> (left wrist feeling alright)

Rolling Tricep Extensions
22.5s x 8, 22.5s x 7, 22.5s x 13 (w/ rests on shoulders)

... (then a mini body building session, I'll be honest haha) ...

Assisted Dips
-> all w/ level "8" of assistance:
27 reps + f, 19 reps + f, 15 reps + f

Halbert Raises
-> all/ 12s:
(first on low incline): 20 reps + f, 16 reps + f
(then on steeper incline): 11 reps + f, 10 reps + f

Rear Delt Flys
-> all while laying on bench
(w/ elbows bench slightly): 12s x 8, 12s x 10+f, 12s x 10+f
(w/ straight arms): 5s x 21+f, 5s x 17+f

Seated Upward Shoulder Raises
12s x 12+f, 12s x 9+f, 12s x 8+f

Incline Flys
12s x 16+f, 12s x 12+f, 12s x 11+f

Seated Lateral Raises
12s x 6+f, 12s x 5+f, 12s x 5+f

**** (DID WARM-UP & STRETCHING + COOL-DOWN) ****

5 rep Bench. Tuesday, 3/29/11.

Bench 3x5
135, 135, 135

Close-Grip Bench 3x5
115, 115, 115

Incline Bench 3x5
115, 105, 105

Weighted Pullups 3x5
-> all at 35

Pullovers 3x5
-> 2.5 plates each side

Front Shoulder Raises
2 sets of: 12 reps (w/ 15s hammer) -> 12 reps (w/ 20bb palms up)

Rear Delt Flys
2 sets of : 5 reps (w/ 15s) -> 5 reps (w/ 10s)

Lateral Delt Raises
10s x 10 reps, 10s x 8 reps + 2f

Dat dere sarcoplasmic hypertrophy

Bench

135 x 10 x 4

135 x 8

Flyes,

35 x 8 x 4

lat raises superset

20 x 8 x 4

Tricep pushdown,

120 x 8 x 2

130 x 8 x 2

lat pulldown,

180 x 8 x 4

preacher curl reallybig set

50 x 10 x 4

Good mornings

225 x 10

245 x 8

245 x 10 x 2

Cleans

130-something x 5 x 5

Lunges

135 x 8 x 3

Leg press, calf raise superset

Bench. Tuesday, 10/19/10.

**** WEIGH-IN: BODY WEIGHT AT 139LBS ... THIS IS BEFORE WORKOUT AND BEFORE DINNER ****

--> GOT MY WEIGHT BACK UP + 2 MORE POUNDS!! I'VE BEEN EATING A LOT.

Bench 3x3 (with pauses)
145 --> P.R.!!!
155x2 + fail --> P.R.!!!!
145 (tough)
-> I know that I can hit hit a triple at 155 (I failed on 3rd rep about halfway up). Given my 1 rep PR is 160, this was a huge jump for me. 145 for the first triple felt really controlled!! My bar pop off the chest is getting way better. I credit this to the extra long pause bench.

Foam Roller Bench 4x5
160 --> P.R.!!!
150
150
155

Push Press 4x5
75
75
80
80
-> stayed moderate with these. wanted to focus on form. didn't go heavy.

Pullover Machine 4x8
180 = 4 plates
180
180
180

Cable Rows 2x15
100
100
-> slow and controlled, to get blood flow through elbows. elbows feeling mostly better. little pain.

Rear Delt Flys 2x10
12s
12s

Light Hammer Curls 2x10
12s
12s
-> very light, very slow and controlled, simply to get blood flow through elbows.

Cable Ab Crunches 3x10
80
80
80

Lateral Delt Raises 2x10
12s
12s

Forearm Fingertip Holds
2 sets with the 25 plates
-> lasted about 10 seconds each set, forearms fatigued!!

Running
-> 1 mile at 9:20 pace on track, slow and easy

Whoops

Bench

195 x 1

225 x f

I'll admit, this was pretty dumb

195 x 1 x 2

Pause bench (3 sec)

145 x 3

155 x 3 x 3

Incline dumbbell bench

60 x 8 x 3

Cable row,

200 x 8 x 3

200 x 10

lateral raise superset

20 x 10 x 4

abba dabba doo

Reaping the rewards of 5/3/1

Bench

145 x 5

165 x 3

185 x 4

I thought I had 3 at most but here we are

Foam roller press

185 x 5

195 x 5

205 x 5 x 2

Dumbbell incline bench

45 x 10

55 x 9

55 x 8 x 2

Weighted pull ups

BW+10 x 8 x 2

BW+10 x 6 x 2

reverse curls, lateral raises superset

abs

Bench Assistance

Foam press

175 x 3

195 x 3

205 x 3

215 x 3

Pin press (~4 inches off the chest)

175 x 5

185 x 5

175 x 5

Lateral raises

15 x 4 x 15

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.

Light Bench

Bench

135 x 10

145 x 8, 8

Dips

BW x 3 x 15

Close grip chinups

BW x 3 x 12

Lateral raises

20s x 12

15s x 3 x 15

Post training BW: 182.5 lbs

(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

LE Bench

Attempting to recover so did minimal work

Bench:

225 x 8, 10, 8, 8

Incline Bench:

135 x 10

155 x 8, 8

Dips:

bw x 2

Man these hurt bad. I felt fine until I tried doing them and then my deltoids went crazy, which was unexpected. Something about these really irritates the lower tendon.

Finished with light lateral cable raises to get some blood in the area for recovery.

RE Bench

Bench:
Paused on the chest for all sets
275 x 4, 4 @9
285 x 4, 4 @9
275 x 4, 4 @9

Incline Bench:
225 x 5 @ 9
235 x 5 @ 9+
245 x 5 @ 10
225 x 5 @ 9 (paused on these)

Dips:
bw x 26
bw + 45 x 19, 20

Went for volume on these today

Finished with flyes and some lateral raises (my shoulders have been a bit rough lately, so I wanted to do a little prehab work).

5-5-10 Cinco de Bencho

Went at 2pm today with Scott and Ben so I could be free later tonight

Bench

185 x 3 x 4

190 x 3 x 2

Not technically a PR, but it the best I have done for 6 sets of 3. All reps felt fairly easy. I paused fully on all reps except the first set of 190 which was almost touch n go. Maybe my bench is finally going up. I have switched to a wider grip and I am liking it a lot. Index finger is now on ring. I felt strong today, needed less rest between sets and overall it was a great bench session.

Dips

BW + 45 x 10

BW + 55 x 10

BW + 45 x 10

some minor shoulder annoyance on these

Incline Bench

135 x 6 x 2 first set felt hard, second was fine

115 x 5 x 2 with a 3 second pause on chest. I dropped the weight and widened my grip because my elbow started hurting a tiny bit and I wanna make sure I don't aggravate it.

Cable Flyes

60 x 10 x 3

Lateral Shoulder Raise Machine

65 x 10 x 4

Weigh In: 155.5 lbs

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 (paused)
Dave let me use his F6 bench shirt. It felt good but I definitely need to get better at using it.
185 x 2
195 x 3
205 x 2+1fail -I came down too low on these
205 x 2 -May have been legal but still a little low

Band assisted bench (purples)
245 x fail -I couldn't touch with the shirt on and couldn't lock it out so I took the shirt off.
205 x 3
215 x 3
225 x 2+1fail
225 x 2+1fail

Close grip pin presses
185 x 5
195 x 5
205 x 5
215 x 5
225 x 5

Lateral raises
25s x 3 x 12

Good amount of shit talking today but I think it helped us push each other. My new year's resolution is to stop getting out-benched by a bunch of underclassmen.

Bunch

Bench

135 x 5

145 x 3

155 x 2+fail x 2

Making up for lack of failures earlier by failing extra hard today

Band lightened bench (purple)

185 x 3

195 x 3

205 x 3

215 x 3

225 x 3

Close grip pin press

175 x 5

185 x 5

195 x 5

205 x 5

225 x 5

So my problem isn't the lockout

Lateral raises

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."

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