Luke 11-22-11 Bench

Dumbbell Bench

50's x 10

60's x 10

65's x 10

70's x 10

75's x 6 tired

One arm chest supported rows

1 plate x 5 per arm x 3

Machine Shrugs

5 plates per side drop set

11/12/11--Bench

Bench Press:
165x3@9-
175x3@9
180x3@9+
185x3@9+ This felt really good, could've hit it for a 4th rep, but decided to save it for 190
190x1+f Completely the opposite of the 4th set. Didn't stay tight, exerted all my energy getting that first rep up.

Iso Lateral Wide Grip Press
3 sets starting at 1 plate on each side and working up to 2 plates and a quarter

Incline Bench:
115x8@10- (triceps pretty gassed at this point)
135x5@10
135x5@10

Iso Lateral Incline Bench
3 sets starting at 1 plate each side and working up to 2 plates

Machine Flyes
Shoulder Press Machine
Shoulder Lateral Raises
Machine Shrugs
Triceps Extensions

Bench Day 7/26/2011

3 White Lights Bench
225 x 1 @ 8
230 x 1 @ 8
240 x 1 @ 8.5
These were done with full commands
Opener: 231.2
2nd attempt: 242.5
3rd attempt: ???

Pause Bench
185 x 5 @8
185 x 5 @8
185 x 5 @8

One set of Tricep Death
Two sets of banded tricep extension

Chest Supported Rows
3 sets w/ 3 plates

Machine Shrugs
3 sets of 20 with 5 plates on each side

Abz

Bench 7/19/11

Bench
225 x 3 @9 hmm
225 x 3 @9
225 x 1 stopped bc liftoff screwed me off, i benched this with my back flat on the bench
225 x 3 @10
Not feeling it today, last week I got these for 5

Pause Bench
185 x 3
205 x 3
205 x 3

Close Grip off 2-Board
185 x 5

Then I saw Ryan and Danny doing Tricep Death so I decided to join
135
155
135
missed a couple of reps on the 2nd & 3rd set

Chest Supported Rows
3 plates x 8
3 plates + Qtr x 8
3 plates + 35lb x 8

Supersetted w/ Machine Shrugs
12 plates x 15
14 plates x 10
14 plates x 10

Abs

Bench Day 7/12/2011

Bench
205 x 5 @8
225 x 5 @9.5 15lb PR
235 x 3 ffffffffffffff
Still having trouble keeping a locked position with my butt down. All of these were done with a strict pause though

Pause Bench
185 x 5
195 x 5
205 x 3

3-Board Close Grip Bench
185 x 5
195 x 5
205 x 5
205 x 5
waaay tired

SS Chest Supported Rows
3 plates x 8
3 plates + QTR x 8
3 plates + 35lb x 8

Machine Shrugs
10 plates x 25
12 plates x 20
14 plates x 20

Abs

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

Bench Day 6/14/2011

Bench
205 x 3 @8
215 x 3 @9
220 x 3 @9.5 PR 5lbs
220 x 3 @10
205 x 3 @9
Yay

Decline Bench
205 x 5
205 x 6
205 x 7 (fuck pausing)
205 x 6

Stability Bench
125 x 10 (3 sets)
These went a lot better than last week

Close Grip Lat Pull Downs
3 sets of 10

Machine Shrugs
5 plates on each side, x10, x15, x16

Scap Pushups
3 sets of 50

GHR Abz

Luke 6-7-11 Bench

Bench

decided to do 5 x 10 because starting a cycle with volume gives you a big chest cuz

155 x 10 @ 8

165 x 10 @ 9-

175 x 10 @ 10- PR

165 x 10 @ 9+

155 x 10 @ 9

Decline Bench felt hard after so many reps of bench

155 x 7

165 x 7

175 x 7

Dumbbell Bench

65's x 6 x 2

Close Grip Lat Pulldowns

200x 8

220 x 6

210 x 8

superset with Machine Shrugs

3 plates per side x 20 x 3

Abs

Hidden exercise

Bench

155 x 5 @ 8-

160 x 5 x 2 @ 8

165 x 5 @ 8+

170 x 5 @ 9

Decline bench

165 x 6

175 x 6

185 x 6

195 x 4

Dumbbell bench

65 x 5 x 4

Lat pulldowns, machine shrugs superset

Luke 5-24-11 Bench

Band Lightened Bench (quadded oranges from 7? one pin lower than last time and bands set up inside plates so less tension throughout)

205 x 5 @ 7

215 x 5 @ 8

225 x 5 @ 8

Triceps shoulders superset

shrugs lat pulldowns superset

with a highlight of 5 plates + 5 on one side and 5 plates + 10 on the other for a set of 12 or so lol

Haven't PR'd in a while

Bench

175 x 3 @8

180 x 3 @8+

185 x 3 @9

Close grip bench

145 x 5

155 x 5 x 3

Despite the title I actually think this is a PR

Chin ups

BW x 16

BW x 15 x 3

machine shrugs superset

GMOPs

315 x 5

335 x 5

345 x 5 x 2

Went off 10 this time VIT

Stiff-legged deadlift

275 x 8

295 x 8 x 2

Cardio

Ultra wide sumo deadlifts

225 x 8 x 2

245 x 8

cablabs

5.17.11--Bench

Bench Press:
175x3 @9
185x2+f just didn't have it in me today I guess, but I've hit this before
175x3@9+

I really wish we had the bands today, but had to settle for
Low Pin Press:
165x5
165x4+f I fucked up my breath and had to breathe at the bottom, which made me lose all tightness and gave me no realistic shot of getting it up
155x5

Shoulder Raises (SS1):
12.5 DBs x8
30 BB x8x3

Triceps Isolation (SS1):
45 DB overhead twohanded x8
22.5 DB (each arm) x8x3

Machine Shrugs (SS2):
3 plates/side x8-12x3

Lat Pulls (SS2):
120x8x3

Luke 5-17-11 Bench

Bench

195 x 3 @ 8+

205 x 3 @ 10

205 x 3 @ 10

wanted to go for 215 but wasn't feeling it today. I benched on the bench that is uneven with the ceiling without a pad and I found my ass slipping down every rep which messes up leg drive and my arch. I've switched to a wider grip and it helps my tuck a lot.

no bands... again, so Low Pin Presses

185 x 5

195 x 5

195 x 5

205 x 3

Front Raises

50 x 8 x 3

superset with tricep dumbbell extension

65 x 10 x 3

Machine Shrugs

4 plates per side x 15 x 4

superset with Wide Grip Lat Pulldown

180 x 8 x 4

Bench Day 5/10/2011

Bench w/ Pauses
185 x 5 @8
195 x 5 @8.5
210 x 5 @10 5lb PR Didn't set my legs where I usually have them, this wrecked my lower back.

Band Lightened Bench w/ Greens
245 x 5
235 x 5
bar wasn't moving as fast as I would have liked so I lowered the weight
235 x 5
235 x 5

Superset Shoulder Raises w/ 35 lb dumbbells and Skull Krushers w/ 25lbs on each side of the curvy bar.
4 sets of 8 for each one

Supersetted Machine Shrugs with Wide Grip Lat pull downs
5 plates on each side x 10 / 200lbs x 8
5 plates on each side x 15 / 220lbs x 8
5 plates on each side x 12 / 240lbs x 8
5 plates on each side x 25 w/straps / stack x 8

Superset GHR ABz and Bicep Curls
3 sets each

Finished with scap pushups
3 sets of 50

Luke 5-10-11 Bench

Bench

185 x 5 @ 8 paused

200 x 5 @ 10 (5 lb PR) mostly touch n go

195 x 5 @ 10

Band Lightened Bench- Purples from 6? took off no weight at top 2-3 inches)

225 x 5 @ 7

245 x 5 @ 8

265 x 4 @ 10

265 x 4 @ 10

Triceps and Shoulders Superset

32.5 pound dumbbell raise x 8 x 4, 50 pound barbell x 8 x 4

Shrugs Machine and Lat Pulldown Superset

4 plates x a bunch x 5, 180 x 8 x 4

WHAT'S HAPPENING TO ME

Squat

285 x 1 @ 8

295 x 1 @ 9

305 x 1 @ 9+

315 x 1 @ 9+

315 x f

Dave was telling me I'm not using the bounce out of the hole, but I tried to use it on the last one and just got stuck.

Band resisted squat

185+greens x 5

225+orange x 5 x 4

Pause squat (3 sec)

225 x 3

245 x 3 x 2

I used to be able to do this weight unbelted...

Bench

195 x 1 @ 10-

185 x 1 @ 8+

195 x f

185 x 1 x 2 @ 8+

2 board press

175 x 4

165 x 5 x 4

Close grip bench

135 x 8

145 x 7

145 x 6 x 2

The one thing I didn't suck at this week

Pull ups

BW x 15 x 2

BW x 12

BW x 10+5

machine shrugs superset

Not taking care of myself

Squat

265 x 3

275 x 3

285 x 3 x 2

285 x 2+f

I'm starting to use knees out as a tool to get the correct leverage. As in I start the ascent knees in, then goe out to push myself past the sticking point. Maybe should fix this.

Box squat

225 x 5 x 5

Pause squat

no

Hang cleans

Bench

175 x 3 x 3

155 x 3

165 x 3

Incline bench

135 x 8

145 x 6

135 x 8 x 2

Dips

BW x 15

BW+10 x 12

BW+25 x 10

BW+45 x 8

Chin ups,

BW x 15

BW+10 x 12

BW+25 x 6

BW+45 x 5

machine shrugs superset

So bad about this

Bench

195 x 1

205 x 1

Grinded hard on the 205 so Dave told me to bag it

Band-lightened bench

185 x 3 x 9

Incline bench

145 x 5

145 x 5

155 x 5

145 x 5

Close grip chin ups

BW x 15 x 4

machine shrugs superset

GMOP

315 x 5 x 3

345 x 5 x 2

Stiff legged deadlift

275 x 5

295 x 5

315 x 5

Banded abs

Push press

135 x 3

145 x 3

155 x 3

150 x 3

Chest supported rows

3 plates x 3 x 2

3 plates and a quarter x 3 x 3

Close-grip pin press

135 x 5

155 x 5 x 2

165 x 5 x 2

tris bis

Cable rows

4.12.11--Squat and Bench

Due to missing yesterday's squat workout, I found it prudent to at least hit my squat singles before doing my bench workout for the day.

Squat:
warmups
255
275
295 (10 lb PR). Greg got this on vid, will post it when it's available. Felt good. Ready for 300 club!

Bench Press:
warmups
165
185
195 (5 lb PR). Greg also got this on video. As with most of my heavy bench reps, form was kinda shitty and I brought it up into the rack, but still a good lift IMO.
200xf. Just didn't have enough left in the tank following the 195 I guess.

Band Assisted Bench (purples doubled):
185x3x9

Incline Bench:
125x5x3
135x5. Was a lot easier than expected. Gotta force myself to start with the plates next time.

Machine Shrugs supersetted with Close grip pull ups/close grip lat pulls and with cable abs:
setsxreps

My total is now at 875, very close to the elusive 900 total. Furthermore, getting REALLY close to the 200 bench, 300 squat, 400 deadlift goals that I set for myself at the beginning of the year. The fact that I am doing this at roughly 165-170 pounds is kinda shocking to me, in a good way.

Long day, medium bench

Bench

165 x 5

175 x 5

175 x 4+spotter didn't want me to struggle

Pause bench

155 x 3

165 x 3 x 3

Incline bench

145 x 5 x 2

145 x 4+whoops

These were horrible after all that regular and pause benching

Close grip chin ups

BW x 15 x 4

machine shrugs superset