Bench Assistance. Friday, 3/11/11.

Shoulder Press 5x3
85, 90, 90, 90, 90
-> bringing bar all the way down to collar bone, not too heavy

Tricep Death (all full sets)
-> (chest x5, 1 board x5, 2 board x5, 3 board x5, 4.5 board x5)
95, 105, 115xfail (midway through 3 board)

Stability Bench 4x10
-> all with 27.5 dbs hanging off bar
-> strength/control improving here, feels good

Front Shoulder Raises (hammer grip) 3x10
-> all with a 35 db

Weighted GHR Sit-Ups 4x5
-> all with BW+25

Core Medicine Ball Throws
-> 1st set with 8lb ball, 2nd set with 15lb ball, strip set: 15->8->6->sit-ups

Bench Assistance. Friday, 10/8/10

Extra Long Pause Bench 5x3
135
135
135
135
135

Shoulder Pin Press
75x5 @ 8
85x4 @ 10
75x6 @ 10

Tricep Pushdowns
60x20
60x20
60x25

Weighted Pullups 3x5
BW + 35 x 5
BW + 35 x 5
BW + 35 x 5

Hammer Curls
25s x 15
25s x 10
25s x 10 + fail

Medicine Ball Throws (Core)
3 sets till failure

PNF Stretching

**** WEIGH-IN: BODY WEIGHT @ 136 LBS ****

First Time Benching in the Katana

3-board (w/ Katana shirt)

225 x 3 -didn't touch on any of them

225 x 3 -touched on the first two

245 x 2, 3

265 x 3 -touched on all these, probably the best set

The shirt wasn't on properly today, hopefully I can do better next week.

Incline dumbbell press

55s x 12

60s x 12

65s x 8

Chest supported rows

90 x 10

115 x 8, 8

Finished with Medicine ball abs and PNF stretching

Squat

Squat

235 x 5

245 x 5

255 x 5 -definitely the best set formwise

265 x 5

Pause squats (no belt)

195 x 3

205 x 3, 3

Hang cleans

135 x 3

155 x 3 -terrible form

135 x 3

Lunges

135 x 5

155 x 5

175 x 5

185 x 6

First set on these always feels kinda wobbly but the later ones feel progressively better.

Medicine ball abs

2 sets

Finished with PNF stretching...pain.

Breaking in the Centurion 8/30/2010

Equipped Squat, straps down

315 x 5

355 x 5

385 x 5

405 x 5

None of these were below parallel, but it's my first time using a suit so that's a good thing. The 405 was the best set. I was getting closer to depth and I really felt the support when sitting back. The first couple of sets were awkward but I got more and more comfortable in it.

Pause Squats

265 x 3

275 x 3

285 x 3

Front Squats

225 x 8

225 x 8

225 x 8

These were a bitch to do. I was fried.

Medicine ball abz

3 sets

PNF Stretching...OWWWWW!

This was a long workout. Next week I'll be doing more weight in the suit. Today was just to get a feel for it.

Deadlift

Deadlift (sumo)

335 x 5

355 x 5 (video)

Stiff legged deads

255 x 5

275 x 5

285 x 5

Zercher squats

165 x 5 (belted)

185 x 5 (unbelted) -abs felt it

195 x 5

Barbell shrugs

405 x 10

455 x 10

505 x 10 -PR, but this was mostly leg drive and not much shrug

Dumbbell rows

132 x 12, 12

1 set of Medicine ball abs

Full Body Workout. Monday, 8/16/10

... this was a 3 hour, 45 minute workout ... I got very hungry haha

This was also the first workout I got to use my new belt. It is very stiff and fairly painful to wear yet I pushed through!

Also, thank you Terence for pointing out that possibly moving the bar up on my back a little bit for squats may help me sit back more and maintain a more upright position (keeping my chest up) while squatting. I will work on this.


Weighted Pushups
70x5
70x4
70x6 --> P.R.!!

Bench Machine (Wide Grip)
110x6
110x6
110x7 (tough)

Weighted Pullups 3x4
45x4
45x4
45x4

Box Squats 4x5 (trying to work in new belt)
155x5 (using 12 inch box)
165x5 (using 12 inch box + pad)
165x5 (using 12 inch box + pad)
165x5 (using 12 inch box + pad)

Band-Lightened Squats (purples) 3x4 (still trying to work in new belt)
275x4
275x4
275x4

Bent-Over Rows
-> with back parallel to ground
95x8
115x5 (tough)
105x6
105x6

Hip Adduction Machine 2x8
295x8
295x8

Hip Abduction Machine
190x7
160x8
145x10
145x10
-> tough. I need to strengthen these muscles so i can drive knees out better during squats. Today I definitely had very wobbly knees during all my squats.

Shrug Machine 3x10
3 plates each side x 10
3 plates each side x 10
3 plates each side x 10

Medicine Ball Throws
3 sets of 15-20 reps

Box Jumps
2x10 (onto tall box)

Squat Day 8/16/2010

Box Squats

355 x 1 PR

345 x 1

345 x 1

Band Lightened

405 x 3

405 x 3

405 x 3

Front Squats

225 x 8

225 x 8

225 x 8

Power Cleans

175 x 3

175 x 5

175 x 5

Box Jumps

10 jumps on the highest box then 10 jumps on the medium box. I did 5 sets of these with very little rest in between (10-20 seconds). I was sweating my ass off by the time I was done.

PR-I've never jumped on the highest box before.

Abs

Medicine ball; 3 sets

Squat

Box squat

245 x 1

265 x 1

275 x 1

Band lightened squats

315 x 3

335 x 3

345 x 3

315 x 3

Power cleans

155 x 2

175 x 2

185 x 2

195 x 1

Lunges

155 x 6 per leg

175 x 6

185 x 6

Medicine ball abs

3 sets

Deadlifts. Sunday, 8/1/10

... a little late to post here, sorry ...

Deadlifts
-> no belt, no chalk
295 x 3 --> P.R.!!!! (I've hit this belted, but not without)
275 x 4

Stiff-Leg Deadlifts
245x3
245x3
225x6
-> no belt, no chalk

Lower Back Extension Machine 3x8
305x8
305x8
305x8

Shrug Machine 3x10
3 plates each side x 10
3 plates each side x 10
3 plates each side x 10

Medicine Ball Core Throws
25 reps
20 reps
20 reps
-> speeding up throws until failure

Forearm Gripper Machine 3x8
70lbs x 8
70lbs x 8
70lbs x 8

Box Jumps (tall box)
3 sets of 8 reps body weight

Knee Jumps
2 sets of 8 reps
-> interesting exercise

**** STRETCHING ****

Squat

Box squat

225 x 3

235 x 3

245 x 3

Band lightened squats (purples)

315 x 3

325 x 3

335 x 3

Power cleans

135 x 2

165 x 2

175 x 2

185 x 1

205 x failed twice - first one I almost got but couldn't get my elbows under the bar, second one was a high pull

Lunges

155 x 6 per leg

165 x 8

185 x 6 -PR

Medicine ball abs

3 sets of 10-15

Squat

Box Squat

185 x 5

195 x 5

205 x 5

225 x 5

Went with a wider stance as Kyle suggested and I definitely felt my hips and hamstrings activate more.

Band lightened squats

315 x 3

325 x 3

335 x 3

This is pretty hard after doing box squats

Lunges

135 x 8 per leg

165 x 6

175 x 6

These felt unusually good today

Medicine ball abs

3 sets of 10-15

Jogged 1 mile.

Squat

Squat

255 x 5

265 x 5

255 x 5

As Terence suggested, i'll try to see on Thursday if bar placement slightly higher on my back will help with form (bending over, bar rolling, and everything else wrong in my life).

Band resisted box squats (purples)

135 x 5

165 x 5, 5, 5

Kyle suggested going with a slightly wider stance on these, which definitely felt like it activated my hips better.

Lunges

135 x 7 per leg

155 x 6

165 x 6

Medicine Ball Abs

Blue balls x 15, 15, 15

Jogged 1 mile.

Squat. Monday 6/7/10.

Back Squats 5x4
165x4
165x4
165x4
165x4
165x4
-> first 2 sets really tough, but then it got easier.

Power Cleans
115x5
115x5
115x5
115x5
95x7 (to focus on form more)
-> I need to get elbows up more and not spread feet as much when I land/catch the weight.

Banded Box Squats
-> all with purples (1 each side)
95x5
95x8
95x8
95x8
-> last few reps were really tiring.

Medicine Ball Throws with Akram
2sets till failure with 6kg ball
-> these were pretty tough.

Weighted Box Jumps onto Tall Box
3 sets of 8 reps while holding the 5lb weights in each hand.
-> on the 4th rep of the last set, my right foot landed on the corner of the box and I slipped off and scraped up the middle of my right shin and my right hamstring. No serious damage or injury. Just embarrassing and disappointing.
-> I need to narrow my stance a little bit on the box jumps so I land with both feet on the box and not on/near the edges!!