Bench Assistance. Saturday, 5/7/11.

Shoulder Press 4x3
95, 95, 95, 95

Dumbbell Bench 4x8
50s, 50s, 50s, 45s

Weighted Pullups 4x3
BW+45, BW+45, BW+45, BW+45

One Arm Rows 4x3 (each arm)
85db, 85db, 85db, 85db

Assisted Dips
-> all w/ level "6" of help:
19 reps + f, 13 reps + f, 15 reps + f

Twisting Dumbbell Curls
-> all w/ 20s:
22 reps + f, 12 reps + f, 10 reps + f

Power Upward Raises (hammer grip)
-> all w/ 20s:
22 reps + f, 13 reps + f, 11 reps + f

Halbert Raises (low incline)
20s x 10, 20s x 8, 20s x 8+f

One Arm Power Rear Delt Flys 2x20
-> all w/ 20s

Week 6 Squat 1

Front Squat:
95x3
135x3
185x3
195x3
205x3
215x3
225x1
235x1
245x1 @ 9

Squat:
255x3x2
265x3x2
275x3

Rear Delts + Abs

More meet prep stuff. I can tell that my body is starting to get a little more fatigued here and there - things like sleeping through Classics in the morning.

Bench. Tuesday, 12/28/10.

Bench (belted)
155x1
155x1
155x1
145x2
155x2

Decline Bench 4x5
135
150
150
150

Dumbell Bench 5x8
-> all with 45s

Wide Grip Pullups 4x6 BW

One Arm Rear Delt Flys 3x12
-> all with a 15 lb dumbell

Cherry Pickers 4x20
-> all with a 40 lb dumbell

Banded Rotator Cuff Exercise 3x8

Forearm Wrist Flips 2x20
80
100

Bench Assistance. Friday, 12/24/10.

Standing Press (belted)
95x3
85x4
85x3+f
85x4

Floor Press 4x5
135
135
135
135

Dips 4x8 BW

Wide-Grip Pullups 4x6 BW

Semi Bent Over Rows 4x4
135
135
135
135

Barbell Forearm Grip holds 3 x (10 sec.)
315
315
315

Cherry Pickers 4x20
50
50
40
40

One Arm Rear Delt Flys 3x12
15
15
15

Cable Abs 4x3
110
110
110

(2) Banded Rotator Cuff Exercises 3x10 (each)

(2) Wrist Strengthening Exercises 3x10 (each)
-> with 8 lb weights

Bench Singles. Tuesday, 12/21/10.

--> ** NOTE: BENCH IMPROVING. CURRENT RAW BENCH TRIPLE AT 155 WHILE RAW CLOSE-GRIP TRIPLE IS NOW 145 ... DOES THIS MEAN MAYBE I'M GRIPPING MY NORMAL BENCH TOO WIDE?? **

Bench (heavy singles, belted)
155 @ 8
165 @ 9.5
165 @ 9.5

Incline Bench 4x5
125
130
130
130

Close-Grip Bench 5x3 (touch & go)
115x5
125
135 --> P.R.!!
140 --> P.R.!!!
145 --> P.R.!!!!

Close-Grip Pullups
10 reps BW
10 reps BW
8 reps BW

Bicep Curls 3x10
-> using inner grip on easy curl bar
-> all sets with easy curl bar + 12.5 lbs each side

One Arm Rear Delt Flys 3x10
-> all sets with a 15 lb dumbell

Barbell Forearm Grip Holds 3 x (10 sec.)
315
315
315

Bench Triples. Tuesday, 12/14/10.

Bench 3x3 (touch & go)
145
155 --> P.R.!!!!
160x2+fail --> (still a 2 rep - P.R., barely failed last rep, didn't stay tight so I started face-pressing it and failed about halfway up)

Incline Bench 4x5 (touch & go)
125
130
130
125

Close-Grip Bench 4x5 (touch & go)
105
115
120
125

Iso-Lateral High Row Machine 4x5
115 lbs each side (2+1/2 plates)
125 lbs each side
130 lbs each side
135 lbs each side (3 plates)

Ultra-Close Grip Pullups
-> (on a straight bar with thumbs of each hand touching each other)
6 BW
6 BW
6 BW
7 BW
-> (not sure if these are best for shoulders)

Preacher Curls (Outer Grip)3x12
easy curl bar + 10s
easy curl bar + 12.5s
easy curl bar + 12.5s

One Arm Rear Delt Flys 3x10
-> with 15 lb dumbell for each arm, very short rest

Bench Singles. Tuesday, 11/30/10.

Bench (heavy singles, touch and go)
155x1
165x1 (tied my paused max, but did this touch and go)
165x1
155x1

Close-Grip Bench 4x5
115
115
125
125

Floor Press 4x3
135
155x2
145
145

Hammer-Chin Pullups
8 BW
8 BW
8 BW
13 BW

Preacher Curls (Inner Grip) 3x8
50
50
40

Cable Abs 5x5
100
100
100
100
100

One Arm Rear Delt Flys 3x10
15
15
15

(2) Light Rotator Cuff Exercises 2x8
-> with 5 lbs

Forearm Grip Holds 3 x (10 sec.)
-> all with 3 + 1/2 plates each side on the shrug machine

RACK PULLS 405 X 3 AT BODY WEIGHT 137. friday, 11/26/10.

Rack Pulls/ Deadlifts Off Blocks
405x1
405x3 --> P.R.!!!!!!
405x3
405x2
-> all belted, with rack pins just below knees.

Barbell Shrugs 3x5 (belted)
-> all @ 315

Good Mornings 3x5 (belted)
-> all @ 135

Stiff-Leg Deadlifts (belted)
225x8
275x5

Semi Close-Grip Incline Bench 4x5
-> with hands just inside rings
115
115
115
125 (easier than expected, controlled weight and stayed tight)

Standing Press 4x5 (belted)
-> all @ 80

Tricep Pullaparts 3x15, burnout
70x15
70x15
70x15
50x20

Wide-Grip Pullups 4x5 BW

Semi Bent-Over Rows 4x5
-> all @ 115

Preacher Curls (Open Grip) 3x10
-> with easy curl bar + 10s = 50 lbs ?

Cable Abs 4x3
110 --> P.R.!!!
100
100
100

One Arm Rear Delt Flys 3x10
-> all with 15 lb dumbell

Weighted Cherry Pickers (Core)
50x10
35x20
35x20
35x26

Front Delt Raises 3x10
-> with 15 lb dumbells

Lateral Delt Raises 3x8
-> with 10 lb dumbells

Forearm Grip Holds 3 x (10 sec.)
-> with 3 plates on each side of shrug machine

Forearm Wrist Flips 3x20
-> all @ 100 lbs

(2) Light Rotator Cuff Exercises 3x10
-> with 5 lb weights

Bench - Heavy Triples. Tuesday, 11/23/10.

Bench 3x3 (touch & go)
135 = 82% of max
145 = 88% of max
145 = 88% of max
-> wanted to go up but the weight felt heavy so I wanted to make sure I hit the sets/reps instead of fail heavier.

Close-Grip Bench 4x5 (touch & go)
105
115
115
115

Close-Grip Floor Press 4x3
115
115
115
115

Standing Press 3x5
75
75
75

Hammer-Chin Pullups 4x6 BW

Semi Bent-Over Rows 4x5
115
115
115
115

Preacher Curls (Inner Grip)
50x7
50x7
50x5 (started laughing hearing these 2 guys talk in a different language which sounded hilarious haha, this messed up my set. I think I could have got 9 reps).

Forearm Grip Holds (on shrug machine) 3 x 10 sec. holds
-> all at 3 and a half plates on each side

(2) Light Rotator Cuff Work 2x10
-> each with 5 lb weights

One-Arm Rear Delt Flys 3x10
-> all with 15 lb dumbell, short rest

**** WEIGH-IN: 140 LBS BODY WEIGHT ****

Upper back

Missed yesterday and going to miss the rest of the week because of midterms, but I keep accidentally running into Kyle during my make ups so it works out.

Close-grip lat pull down

180 x 8

200 x 6 x 3

T-bar row

75kg x 6

~80kg x 6

90kg x 8 x 2

Seated BB curl

50 x 8

70 x 6

70 x 5

70 x 4

One-arm rear delt raises

35 x 8 x 3

Duke Remmington von Hassleback

Chest-supported Rows:

135 x 8
180 x 7
150 x 7
150 x 8
150 x 8

Lat Pull Down:
250 x 8, 2 sets
250 x 10
250 x 8

Rear-delts:
machine was broken, so we tried Kyle's one-arm monkey business

35 x 10, each arm
45 x 8, each arm

The motion when doing the left arm made my lower back feel irritated. I am still in let-it-recover mode, so I stopped there

Preacher Curls:
70 x 10
90 x 8
80 x 7
80 x 8

My work capacity is still low, which is frustrating. The weight feels so easy the first reps and then exhaustion sets in. I need to keep going steady to get it back. I had a bad caffeine hang-over headache today, which didn't help though...