Luke 2-21-12 Mardi Gras Bench

Bench

185 x 3 @ 7

205 x 3 @ 9-

215 x 2+fail I thought I would have had this, the first 2 felt easy. 215 x 3 was my PR over summer

205 x 3 @ 10-

Floor Press

185 x 5

205 x 5 x 2

215 x 5 PR

Pendlays

135 x 5

155 x 5

175 x 5

185 x 5

Neutral Grip Pull Ups

BW x 22, 15, 12

Incline Skullcrushers

70 x 12

90 x 10 x 2

Ab Wheel

Bench Day 3/1/2011

Shirted Bench (2-Board)
255 x 3
265 x 3
275 x 3
285 x 3
295 x 3

Pause Bench
185 x 3
205 x 2
195 x 3

Skull Crushers
80lbs x 12; 3 sets

Supersetted with Neutral Grip Pull Ups
x20, x15, x12

Chest Supported Rows
4 plates x 8
4 plates + Qtr x 5
4 plates + Qtr x 5

GHR Abs
3 sets of 12

PNF Stretching

Last Pre-Meet Training...Now We Wait.

Incline dumbbell press

75s x 7, 6, 6, 6 <--last rep was a major grinder lol

Close grip cable press

40 x 4 sets of 15

Cable rows

250 x 6, 6, 7, 7

Neutral grip pullups

BW x 10, 10, 10

Cardio: 20 minutes on the stationary bike. Still need to lose about 4-5 lbs by meet day.

Bench Assistance

Where was everybody??? Only Alex, Max, and I lifted at 4:30.

3.5 board press (yoga block)

185 x 4 sets of 6

Flat dumbbell press

60s x 12, 8

50s x 12

Cable rows

250 x 6, 6, 6, 6

Neutral grip pullups

BW x 12, 12, 12

Finished with 3 sets of ball rotations and 30 minutes on the stationary bike. Need to kick up the cardio since I'm consistently weighing 187-188 in the mornings.

Luke 2-4-11 Bench Assistance

Arnold Press

35's x 5

40's x 5

45's x 5

50's x 5 x 2

Dumbbell Bench

65's x 8

75's x 8 x 2

Decline Bench

185 x 5 x 4

Cable Flyes

Neutral Grip Pull Ups

BW x 20, 18, 11

and abs superset

Chest Supported Rows

BenchAss

Standing press

125 x 3

135 x 3, 3, 3 all @ about 8+

Incline bench

135 x 8, 8

Shoulders/elbows felt like garbage after this.

Chest supported rows

160x 5

170 x 5

180 x 5

Skipped dips because the shoulders/elbows were still not feeling good.

Neutral grip pullups

BW x 3 x 12

Tried to do some light biceps but it didn't help the elbows. I blame shirted benching. Why are there push/pull meets but no squat/pull meets? I'm starting a new federation: World Association of Squatters and Deadlifters (WASDL). Or maybe WASB: World Association of Shitty Benchers.

Bench Assistance

Standing press

115 x 3

125 x 3

135 x 3

150 x 3 @10 -PR, more than Kyle.

135 x 3

Incline bench

135 x 8, 8, 8, 8

Sandbagging to save elbows for shirted benching next week.

Dips

BW x 18, 15, 15

Chest supported rows

145 x 5

160 x 5

170 x 5

160 x 5

Neutral grip pullups

BW x 18, 12, 12

Finished with pulldown abs and some isometric hold type weighted abs that Tri introduced.

Weighed in at 191 lbs afterwards. Yeah I'm fat. Anyway, my 46 Katana arrived today so it's time to get down to business next week. I hope it fits.

Bench Assistance

Standing press

115 x 5

125 x 5

135 x 5 -PR

135 x 5

Incline dumbbell press

60s x 8

65s x 8 ,8, 8

Elbows started hurting on these and carried over to dips too. Could be from playing basketball this week.

Dips

BW x 15, 13, 13

Chest supported rows

135 x 5

145 x 5

160 x 5

145 x 5

Neutral grip pullups

BW x 16, 12, 10

Bench Assistance

Incline bench

145 x 5

155 x 5

165 x 5

Seated press

95 x 8

115 x 5

125 x 5

135 x 5 -PR

T-bar rows

160 x 8

180 x 6

205 x 5

215 x 5

Dips/Neutral grip pullups superset

BW x 15/12, 15/12, 10/10

11-9-10 Bench

3 Second Pause Bench

175 x 4 x 3 PR

Dumbbell Bench

65's x 10

75's x 4 x 3

Dumbbell Rows

90 x 8 per arm x 2

Skullcrushers

70 x 10 x 3

Neutral Grip Pull Ups

BW x 16 x 2

superset with Roman Chair Abs

BW x 20 x 2

Weigh In: 154 lbs

Last week of 5/3/1

Yesterday

Deadlift

305 x 5

345 x 3

385 x 3

Squats off pins

315 x 3

345 x 3

365 x 3

Worse than walkouts

Good Mornings

185 x 5 x 2

205 x 6

Shrugs, neutral grip pull ups superset

315 x 8 x 3

BW x 10 x 3

Today

Standing press

95 x 5

115 x 3

135 x 1

Low pin press

165 x 3

145 x 5 x 2

155 x 5

Wide grip pull ups

BW x 15

BW x 10 x 3

Tricep pushdowns

110 x 10

120 x 10

120 x 8 x 2

Biceps biceps biceps

for the bicepxuals

9-30-10 Deadlift

Deadlift

365 x 3 @ 8.5

385 x 3 @ 9 PR

Squats off Pins set at 10

365 x 3

385 x 3

405 x 3 @ 8.5

The bar is so low on my back that I don't go down very far on these

Good Mornings

155 x 6

185 x 6

205 x 6

Shrugs

315 x 15, 15, 7, 5

supersetted with Neutral Grip Pull Ups

BW x 15 x 3

Abs and Stretching

Light Bench

Bench
155 x 8, 8, 8

Skull crushers
80 x 10, 8, 8

Dips supersetted w/ Neutral grip pullups
3 sets of 15/10