Max 10/11 Bench

Bench

205x1 ez

225x1 rough

225x1 rougher, learned my form was degrading hardcorps

225 fail, see above

215 success

215 success, learned I wasn't keeping my back tight enough

225 x1 success

I've resigned myself to the fact that I'm always going to be learning bench.

Close Grip Bench

165x5

175x5 nasty form

165x5 again, nasty form

165x5 form's getting so nasty I had to drop the weight for the next set

155x5

lol bench day

Bored Press

195 3x3@2 board

Easier than last time, but still... fuarkk

Pendlay Bros

135, 155, 165, 175, 175, 175 x5 each

Shrugs

315x5

365x5 3 sets

Curls, abs, etc. lol bench day

Luke 9-13-11 Bench and Vacation

I went to Mammoth and Yosemite with my family for the past 5 days. Yesterday I did the Nevada falls hike which is 1900 ft of elevation gain (and loss) over 3 miles (each way.) This was the most strenuous hike I've done in a while, but with my conditioning from bike riding and strength from powerlifting, the uphill was a breeze. Nevertheless, my ass is sore.

I got home today and wanted to hit up the gym so I did bench after skipping press and lower back days. I think I will combine squat and deadlift on thursday when I am less sore.

Bench

45 x 13, 45 x 10, 95 x 8, 135 x 5, 165 x 1

195 x 8 @ 10- PR (10 pound PR, previous best was 195 x 5)

Pause Bench with self imposed 2-3 second pause

185 x 5 @ 10- PR

185 x 5 @ 10+ last 3 reps felt @ 10

Skull Crushers

80 x 10 x 2 felt hard today

EZ Barbell Curls

80 x 10

Shrugs

455 x 3

505 x 3

535 x 3 barely could move it

T-bar Rows

worked up to 5 plates (225) x 6

also I fell on my ass on 4 plates when the handle slipped lol

Abs

4.26.10--Squat

Squat:
warmups
95x5
135x5
165x3
195x5x4 PR

Band Lightened Squats (purples):
275x3
285x3
295x3x2

CYBEX EAGLE GLUTE MACHINE:
210x10x3 for each leg
I need to get over my fear of lunges that I've had ever since I failed lunges (dropped the bar on myself) a while ago.

Plyos

I haven't posted a funny video in a while so here's one of a crack addict on Wheel of Fortune.

4.14.10--Barzan Day

Bench Press:
warmups
95x5
135x3
155x2x2
160x2x2
165x2
165x1+slightest of help on second rep

Close Grip Bench Press:
135x5x3

Pin Press:
95x8x2
115x4

Cable Rows:
100x10
120x8
140x8

Upper Back Machine:
2 sets

Machine Flyes:
3 sets at some weight


BICEPS BICEPS BICEPS

4.8.10--Deadlift

http://www.youtube.com/watch?v=kZwhNFOn4ik

Deadlifts:
135x5
After my first set, I had quickly realized that this felt a little foreign... Then I remembered that I missed last week, the week before it due to Spring Break, and the week before that due to finals. I had a feeling that today would be a pretty shitty deadlift day.
185x3
255
These served as my warmups for my band lightened deadlifts

Band Lightened Deadlifts (Greens, pin 5)
275x5 (last warmup)
315x5x2
325x5x2
335x5
Contrary to my prediction, I actually had a great deadlifting session. My form was really great on these, as I maintained my arch through my full lifts. Some were slower than I liked, but when Vit told me to be quick, I was always able to rip them off the ground. This was encouraging, but I already knew my lockout was strong so I'm hoping my overall better form leads to a new max around 350 pounds when this training split is done. This will count on me getting it off the ground quickly.

GMOP (pin 9/10):
I have found these to really be the best hamstring exercise for me, oddly enough (besides partner stretching).
135x5x4

Cable Abs:
80x10x3

This Saturday, I'm busy from like 9-4 so I'll probably bench on Sunday afternoon if anyone wants to join.

Dave, please post The Room drinking game.

3.3.10--Heavy Bench

Bench Press:
warmups
95x6
135x4x6

3 Board Press:
155x5
165x5x2
175x5

Dumbbell Triceps:
15x8x4 for the right arm
15x8x3 and 15x5 for the left arm
Conclusion: 15s were too light for the right arm and too heavy for the left arm.

Cable Flyes:
45x8x3

Funny Video of the Week:
Does this video remind anyone of a member on our team? *cough* CLAY *cough*
http://www.youtube.com/watch?v=v4cD-gblAa8

2.24.10--Heavy Bench

Bench Press (2 second pauses):
warmups
95x5
135x2
155x2x3
155x1+fx2 (the pause killed me)
115x10 (1 second pauses)

Incline Press:
115x1 (too heavy to do sets after being drained from bench)
95x5
105x5x2

Dips supersetted with Abs
3 sets

I won't be at the gym for Deadlift day because I have a basketball game, but I'll head to Wooden around 2ish on Friday if anyone wants to have a makeup day also.

Funny Videos for the week:
http://www.youtube.com/watch?v=ZhcdBuTLk6s&feature=related the original
http://www.youtube.com/watch?v=JQTXawaAKNA the remix
http://www.youtube.com/watch?v=PbIplIIJTP4 no, not those stats
http://www.youtube.com/watch?v=jBizgLZX7W0&feature=related awesome movie scene

Just for LOLs

GTL:
http://www.facebook.com/home.php?ref=home#!/album.php?aid=2092033&id=11705312

Video I was talking to Vit about:
http://www.youtube.com/watch?v=PbIplIIJTP4