Bench 1 Cycle 2

5/17/12
Bench
225, 245, 265
285 x 1 (10 lb PR)
300 x fail, failed about 2 inches off the chest

Med. Grip Incline Bench
145 x 5, 5, 5

One-Arm Cable Row
110, 110, 120 x 5

Tricep Wounding
165, 175, 185

Lat Pulldown
160, 170, 170 x 8

Ab Wheel

Bench Assist. Fri. 11/18.

Band-Lightened Bench 5x3
-> w/ mini-bands doubled
155 (@8+), 155 (@7)-> (this was a better arch), 165 (@9), 175 (@10), 165 (@10-)

Triceps Death (3 sets)
-> (each set with a close grip of ... 5 reps off chest -> 5 reps off a 10lb plate -> 5 reps off a 2-board -> 5 reps off a 3-board -> 5 reps off a 4.5-board)
85, 95x23+f, 85x17+f

Bench 3x8
95x6+f, 85x5+f, 75x8+f

Close Grip Cable Rows
100x15, 120x12, 130x10, 110x15
-> (keeping explosive)

One Arm Rows
55db x 15 each, 65db x 12 each, 80db x 6 each, 55db x 20 each
-> (keeping explosive)

Hammer Curls
32.5dbs x5, 30dbs x8, 30dbs x5, 25dbs x8

Bench Assist. Fri. 11/4.

Push Press 5x3
95 (@8), 105 (@10), 95 (@9), 95 (@8), 105 (@10)

Strict Standing Press 3x8
65 (@8+), 65 (@9), 65 (@9)

Stability Bench 3x10
-> first 2 sets w/ one 27.5db on each side
-> 3rd set w/ one 27.5db + a 10db on each side (but failed on 9th rep)

Cable Rows 4x12 (explosive)
100, 100, 100, 100

One Arm Db Rows 4x12 ea.
45db, 55db, 55db, 55db
-> (staying explosive on each rep)

Power Curls (heavy)
80x4, 80x4+f

Incline Db Curls 3x10 (light)
20dbs, 20dbs, 20dbs

Bench Assist. Fri. 10/28.

Push Press 5x3
85, 95, 95, 105-> P.R.!!!!, 105

Stability Bench 3x10
-> all w/ one 27.5db on each side

Standing Press 3x8 (belted)
65, 65, 65

One Arm Row 4x10 ea.
65db, 65db, 65db, 65db

Cable Rows 4x8
120, 110, 110, 110

Db Bicep Curls 4x10
20dbs, 20dbs, 20dbs, 20dbs

Combined 5 Hour Workout: Deadlifts & Bench Assist. Fri. 10/21.

--> DEADLIFT ASSISTANCE WORKOUT

Deadlifts 3x3 (belted)
315 (@8), 335 (@9+), 345 (@10) --> P.R.!!! (very touch finish, I hitched the bar up somewhat at the end, lockout is still my weakpoint on deadlifts)

Sumo Rack Pulls 4x5 (belted)
-> (starting w/ bar from about 1 inch below knees)
315, 335x3 (losing grip), 335, 355x4+f (couldn't lock out last rep, just couldn't get hips through, also tough to grip)

Hamstring Curl Machine 3x8
60lbs ea., 60lbs ea., 60lbs ea.

**** (HALFTIME HAHA - ATE A SANDWHICH AND TOOK A HALF HOUR BREAK FROM LIFTING) ****

--> BENCH ASSISTANCE WORKOUT

Push Press 5x3 (belted)
85 (@8), 90 (@9), 90 (@9), 95 (@9), 100 (@9)
-> push press is improving!! my sets with 95 & 100 felt much easier today than in the past!! (& this was after deadlifting too)!!

Standing Press (strict) 3x8
65 (@8), 65 (@8), 65 (@8)

Stability Bench 3x10
-> all w/ one 25db on each side

Cable Rows 4x8
130, 130, 130, 130

One Arm Db Row 4x10 ea.
75db, 65db, 65db, 65db

Db Bicep Curls 4x10
20dbs, 20dbs, 20dbs, 20dbs
-> (didn't go heavy, kept good form, elbows feel good)

Transversus Cable Crunches on Aerobics Ball 4x15
57.5lb, 57.5lb, 67.5lb, 77.5lb

**** (STRETCHING & 3 MIN. COOL-DOWN) ****

Bench 5x5. Tues. 9/20.

Bench 5x5
135, 135, 135, 135, 135

3-Board Press 4x5
135, 145, 145, 145

Shrug Machine 4x10
-> all w/ 4 plates each side (facing window)
(my spine felt the strain of heavy shrugging on every single rep after shrugging for higher reps all summer long)

One Arm Rows 3x6 (each arm)
-> all w/ 85db

Bicep Curls (standing)
60x8, 60x6, 50x9

**** (feels good to get back to heavy barbell training) ****

Bench Assistance

8/13/11

Seated Pin Press

95, 115, 135, 135, 145 x 5

Bench

185 x 10 x 3

Weighted Pushup

BW + 25 x 10

BW + 45 x 10

BW + 70 x 10

One-Arm Row

110 x 5 x 3

Pullups, Dips, Biceps, Abs

Bench Assistance

5/20/11

Strict Military Press

95 x 5

105 x 5

115 x 5

105 x 5

Full Tricep Death

135, 145, 145

Arnold Press

45 x 8 x 3

Cable Flyes

60 x 6 x 3

One-Arm Rows

95 x 6 x 4

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

Weighted Pullup PR. Thursday, 4/28/11.

Weighted Pullups
BW+80 x 1 --> P.R.!!!!
BW+70 x 1
BW+70 x 1
BW+45 x 4
BW+45 x 3

One Arm Rows 5x5 ea
65db, 80db, 80db, 80db, 80db

Seated Hammer Curls
27.5s x10, 27.5s x7+f, 27.5s x6+f

Weighted Sit-Ups 3x3
-> all BW+25

(Light) One Legged Calf Press 3x20 ea
-> all w/ only 60 lbs
(mild pain /warming or burning sensation in achilles tendons)

**** (ACHILLES TENDONS BEEN HURTING SOMEWHAT OVER PAST FEW DAYS SINCE THE LIGHT HANG CLEANS ON MONDAY) ... I HAVE BEEN ICING AND TAKING IBUPROFEN) ****

5x5 Bench. Tuesday, 4/19/11.

Bench 5x5 (touch & go)
145, 145, 145, 135, 135

3-Board Press 5x5
135, 135, 135, 135, 135

Incline Bench 2x5
115, 105
-> left elbow clicking so I stopped early

Weighted Pullups 3x4
BW+45, BW+45, BW+45

One Arm Rows 4x4 ea
70db, 80db, 90db, 80db

Upward Shoulder Raises 3x6
-> explosive up w/ leg drive on way up & controlled negative down
-> all w/ 35 plate

Rear Delt Flys 3x7
-> while laying down on bench
-> all w/ 10s

**** (TODAY WASN'T QUITE THE BENCH SESSION I WAS HOPING FOR. HAD TO DO A LITTLE LESS WEIGHT THAN I SHOULD HAVE BEEN LIFTING JUST TO GET THE WORK IN. I'LL GET IT NEXT TIME.) ****

+15 lb Bench PR!!! (bench singles). Tuesday, 4/12/11.

Bench 3x1 (touch & go)
170 --> P.R.!!!
175 --> P.R.!!!!! (w/ good form too)
180 --> P.R.!!!!!!!! (this is a 15 lb PR!!! I completely lifted my butt up during the lift, but I'm very happy that I got the weight up)!

**** (NOTE: THIS WAS W/ BENCH GRIP OF RING FINGERS ON THE RINGS ON THE BAR) ****

Pause Bench 3 x 3 @ (3 sec.)
135, 135, 135

Incline Bench
135x2+f (-> failed about halfway up)
135x2
135x3 (-> this is close to, or ties, my old incline PR)
95x14+f

**** (NOTE: RIGHT ELBOW TUCKS WELL BUT MY LEFT ARM KEEPS FLARING) ****

Weighted Pullups 3x6
BW+35, BW+35, BW+25

One Arm Rows 4x6 ea
-> all w/ 60 db

Dip Machine 3x20
100, 100, 80

Bicep Curls (outer open grip) 3x20
40 bb, 40 bb, 30 bb

Rear Delts 3x10
-> all w/ 15s (while lying down on bench)

Upward Shoulder Raises (w/ palms up) 3x8
-> all w/ 15s

**** (BODY WEIGHT @ 137 LBS) ****

Bench + Light Deadlift Assistance

3/22/11

Bench

found my shirted opener at around 250 lbs

3/24/11

Good-Mornings

225, 245, 245, 255 x 5

Low Box Squats

185 x 5 x 3

Dumbbell Lunges

One-Arm Rows

Deadlift

10/21/10

Deadlift

worked up to 375 x 3 (not a huge PR, but a PR nonetheless)

Easy ^^^^^

Block Pulls

381, 401, 411, 421 x 3

Not too hard

Shrugs, One-arm rows, abs, PNF

My lower back is definitely feeling some effects of tough/over training.

Light/Recovery Deadlift Day. Thursday, 10-14-10

**** 15 MIN. CARDIO IN MORNING ****

Deadlifts Off Blocks 4x3 (light)
-> with bar starting just above knees
361
361
361
399 --> P.R.!!! + a good 10 second hold at the end of last rep

Good Mornings 4x5
135
135
135
135

Deadlifts
1 burnout set: 115 lbs x 60 reps
-> all with good form, touch & go (light touches, no bouncing)

Shrugs 3x10
225
225
225

One Arm Rows 3x8 each arm
65
65
65

Banded Hyperextensions (with greens)
10 reps
12 reps
15 reps
-> all with pauses

PNF Stretching

Deadlift Day 10/14/2010

Rack Pulls

450 x 3

470 x 3PR

500 x 3PR

500 x 3

Unbelted GMOPS

275 x 5

275 x 5

275 x 5

Deadlift

115 x 70PR

Shrugs

405 x 15

405 x 15

405 x 15

Supersetted with...

One Armed Rows

Vit's row bar with four 25s and two 10s

3 sets of 10

Supersetted with...

Banded Hyperextensions

Purple and blue bands ( 3 sets of 15 )

Ab wheel - 4 sets with resistance.

Deadlifts. Thursday, 9-30-10

Deadlifts (belted)
315x3 @ 9
335x2 --> P.R.!!!! (form was bad, kept lifting butt up first, so I did not attempt a 3rd rep but I could definitely hit this for a triple)

Squats Off Pins 3x3
205
215
225

Good Mornings 3x5
115
125
135 --> P.R.!!

Shrug Machine 3x10
3 plates x 10
3.5 plates x 10
3.5 plates x 10

One Arm Rows 3x5 each arm
75 --> P.R.!!!
75
75

Cable Ab Crunches (with pauses)
100x6 --> P.R.!!
100x4
90x6 + 5 second hold

**** Body Weight: 137 lbs ****

--> I'VE GAINED 5 LBS SINCE SCHOOL STARTED IN THESE FIRST 2 WEEKS BACK.

Deadlift Thursday 09-30-10

It was a sicklift day, so.....:(

Deadlift
245 x 3
255 x fail
255 x 1 + fail
I NEED HELP!

Squat off Pins
205 x 3
225 x 3,3,3

Good Meow-nings
135 x 5
155 x 5
135 x 5

Shrugs
One arm rows
Abs

Body Weight: 164lbs

Bench Singles and Back. Saturday, 9/18/10

Bench 3x1
155 @ 9.5 -> P.R.!!!
155 @ 9.5
155 @ 9.5

Incline Bench 3x2
135 @ 9
135 @ 9
135 @ 9

Shoulder Press
85x5 @ 9
95x3 + fail --> P.R.!!

Super Close Grip Incline Bench
55x25
65x17
65x15 + fail

Lat Pulldowns 3x5
170 @ 10
170 @ 10
170 @ 10

Semi-Bent-Over Row Machine 3x6
2 & 1/2 places
2 & 1/2 places
2 & 1/2 places

One-Arm Rows 3x6 each arm
70 @ 10
70 @ 10
70 @ 10

Hammer Curls
20s x 20
20s x 16
20s x 15

Forearms "Twisters"
2 sets x 30 seconds with ~ 25 lbs

Bench and Back. Tuesday, 9/7/10

Bench 3x4 (with pauses)
135
135
135

Decline Dumbell Bench 3x8
45s
50s
55s

One-Arm Rows 3x8 (each arm)
65
65
65

Shoulder Press (seated)
65x10
75x8
75x7

Ultra-Wide Grip Lat Pulldown
140x8
140x7
130x8

Super Close-Grip Bench (for TRICEPS)
-> using curved preset easy curl bar and with keeping elbows in
80x12
80x8
70x8
60x9 + fail

Bicep Curls
60x8
50x7 + fail
50 x 5-second negatives x 5 reps