Bench Assist. Fri/Sat. 1/20-1/21.

**** (MISSED 2 WORKOUTS MID-WEEK DUE TO ILL STOMACH) ****

Band-Lightened Bench 5x3
155 (@8), 165 (@9), 175 (@10), 165 (@10-)
-> w/ purples (doubled)

Standing Press 4x5
65 (@8), 75 (@9+), 75 (@9+), 75 (@9+)

Cable Flys 4x10
35lbs (@7), 50lbs (@9), 50lbs (@9+), 45lbs (@9+)

**** (RAN OUT OF TIME, GYM CLOSES EARLIER ON FRIDAYS, FINISHED SATURDAY MORNING) ****

Wide-Grip Cable Rows 4x5
130 (@9+), 130 (@9+), 130 (@9+), 130 (@9+)

Close-Grip Lat Pulldowns 4x5
170 (@9+), 170 (@9+), 170 (@9+), 170 (@9+)

Rear Delt Fly Machine 4x10 (vertical grip)
85 (@7), 100 (@9), 115 (@10), 115 (@10)

Hammer Curls
30dbs x7, 30dbs x6

Preacher Curls (outer open grip) 2x6
50lbs, 50lbs

EYH Bads (wrist extensors)
-> greens x20 reps, yellows x10 reps, yellows x10 reps

Bench Assist Friday 10-07-11

Incline Bench
115 x 5
125 x 5
135 x 5

Standing Press
105 x 3
115 x 3,3

Floor Press
135 x 5,5,5

Pullups
Rows
Bench Press
105 x 10
115 x 10
140 x 5.5

Biceps
Abs

PRing and cutting things short

Squat
275 x 5 x 5

Pause squat
185 x 5
195 x 5
205 x 5
215 x 5
225 x 5

squat jump and abs


Bench
175 x 5 x 5
Both the main lift 5 x 5 sets are volume PRs. Huh.

Close grip bench
135 x 5
140 x 5
145 x 5 x 3

Pendlay row
155 x 5 x 5

Pin press
135 x 5
145 x 5 x 2
because I don't got no boards
biceb superset

Luke 9-4-11 LA's 230th B-day

Worked out at 24 hour fitness in Costa Mesa/Newport Beach with Lauren.

Incline Bench

135 x 8 @ 8

145 x 8 @ 9-

155 x 8 @ 10- PR

Dumbbell Shoulder Press

50's x 8

55's x 8

60's x 8

Dumbbell Bench

75's x 5 really hard to get up, also hard as 3rd exercise

70's x 8

70's x 7

Wide Grip Cable Row (neutral grip) SS1

120 x 6

140 x 6

160 x 6

180 x 6

200 x 6

Lat Pulldown SS1

180 x 5

200 x 5

210 x 5

220 x 5

Scap Pull Ups SS1

BW x 10-12 x 4

Incline Sit Ups SS2

BW x 10 x 4

Preacher Curls SS2

75 x 8,10,10,8

Bench Assist Friday 08-12-11

Standing Press
85 x 5
95 x 5,5, 4

Incline Press
95 x 5
115 x 5,5,5

Cable Flyes
Cable Abs
Preacher Curls

Bodyweight: 162.5 lbs

gone for a week. see u in week 3!

Bench Assistance

7/22/11

Incline Bench

135, 155, 165, 175, 185 x 5

Dumbbell Shoulder Press

40, 45, 50 x 10

Isolateral High Row, High Cable Row, One-arm preacher hammer curls (killer), Roman Chair, PNF

Bench Assistance 5/14/2011

Standing Press
135 x 5
135 x 5
135 x 5
135 x 5
This was harder than it should have been. But then again, my back was fried and it was 8am.

Tricep Death
I put a 25lb plate on each side of the bar and three 10lb on top. I then benched it close grip with 155 x 5, 135 x 5, 115 x 5 and then 95 x 5. I did three sets of this and my triceps were fried.

Arnold Press
50's x 8
50's x 8
50's x 8
50's x 8

Flyes
4 sets of 8

Supersetted Inverted Rows and Tricep pull downs
4 sets of 10-15 each.

Supersetted Preacher Curl Machine & Chest Supported Rows
4 sets of 10 each

Weighted Pullups Triples. Wednesday, 3/9/11.

Weighted Pullups (Medium/Wide Hammer Grip) 3x3
-> BW+35, BW+45, BW+45

Weighted Pullups (Close Hammer Grip) 3x3
-> BW+45, BW+50, BW+50

Shrug Machine (2 strip sets)
3 plates each side x 30 -> 2 pes x 30 -> 1 pes x 30
4 pes -> 3 pes -> 2 pes -> 1 pes

Preacher Curls (inner open grip)
50x12, 40x14+f, 50x6+f, 40x11+f

Face Pulls (hammer grip) 4x15
-> on individual handles machine
60, 60, 60, 60

Weighted Pullups, Heavy Triples. Sunday, 3/6/11.

Weighted Pullups 3x3
-> BW+35, BW+45, BW+50

Weighted Pullups (semi-open grip) 3x3
-> BW+45, BW+55, BW+55

Face Pulls 4x12
100, 100, 100, 100

Shrugs (facing window) 12, 30, 20, 30
-> heavy sets: with 100 lbs each side (2 plates + 10)
-> light sets: with 125 lbs each side (2 plates + 35)

Preacher Curls
-> 1st set: negatives, 70x3
-> 2nd set: 50x8+f

Core/Oblique Twists (on decline bench) 5, 10
-> 1st set: 5 reps each way with 25 db behind head
-> 2nd set: 10 reps each way with 10 lb behind head

Dat dere sarcoplasmic hypertrophy

Bench

135 x 10 x 4

135 x 8

Flyes,

35 x 8 x 4

lat raises superset

20 x 8 x 4

Tricep pushdown,

120 x 8 x 2

130 x 8 x 2

lat pulldown,

180 x 8 x 4

preacher curl reallybig set

50 x 10 x 4

Good mornings

225 x 10

245 x 8

245 x 10 x 2

Cleans

130-something x 5 x 5

Lunges

135 x 8 x 3

Leg press, calf raise superset

12/31 Last Lifting of the decade

Press:
65x3
95x3
105x1
115x1
120x1
125x1
130x1
135x1, 1, 1

Incline Bench:
135x2
145x2
155x2
165x2
175x2
185x2
195x2
205x1+f

Pull-ups:
5 sets (48 total reps)

Shrows:
3 sets

Preacher Curls:
2 sets

Spent the last few days up in tahoe relaxing, sledding, eating, and showshoeing. Today marks the beginning of meet prep. Bodyweight (with shoes) was 240lbs, a PR. Upper body seems to be responding very well to these low reps for pressing, and high reps for pulling. Lower body (esp quads) have shrunk a little with just low reps, so I may have to add some high-rep assistance work.

12/24 Asstance

Standing Press:
65x4
95x2
105x2
110x2
115x2
120x2
125x2
130x2
135x2
140x2 PR

Push Press:
140x2
145x2
150x2

Incline Bench:
155x4
165x4
175x4
185x4

Pull-ups:
BWx 15, 10, 6, 5, 5 (41)

Shrows (Shrug/Row):
120x8, 8, 8

Preacher Curls:
80x6 (narrow), 3 (wide)

Yet another wake-up-and-lift. Made a PR on the overhead press, 140x2. Getting the bar off of my chest for that 1st rep is my sticking point in the press. And wonderfully enough, working that bottom end strength on the press seems to help the bottom end of my bench.

I decided to get weird with my upper back work - Shrows were on the menu. Basically I load the ez-curl bar up with a 45 on each side, grab the plate handles, and do an upright row to my navel. All the benefits of an upright row without the shoulder strain.

Merry Christmas!

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 Assistance. Friday, 12/10/10.

Standing Press 4x5 (belted)
85x4 (tough)
75
80
80

Floor Press 4x5
135 --> P.R.!!!!
135
135
135x4+f

Dips 4x8 BW
-> (to just above/around parallel so as not to aggravate elbows)

Wide-Grip Pullups 4x6 BW

Semi Bent Over Rows 4x5
115
115
115
115

Preacher Curls (Inner Grip) 3x8
50
50
50

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

5 rep Bench. Tuesday, 12/7/10.

Bench 3x5 (touch & go)
135 (felt good!!)
145 --> P.R.!!!!!
145

Incline Bench 4x5 (touch & go)
135 --> P.R.!!!!!
135x4
125x4+f (muscles fatigued)
115

Close-Grip Bench 4x5
95
105
105
105

Hammer-Chin Pullups 4x8 BW

Preacher Curls (Outer Grip)
40x10
40x10
40x13+f

Forearm Grip Holds 3 x (10 sec.)
-> on shrug machine
3+1/2 plates each side
4 plates each side
4+1/2 plates each side --> P.R.!!!!
(forearms slipping at end but still held on for the last second!!)

12-7-10 Bench

Bench

165 x 5 @ 8

175 x 5 @ 8

185 x 5 @ 8.5

195 x 4 + fail PR

Incline Bench

135 x 5

155 x 5 @ 8.5

165 x 4 + fail PR

155 x 5 @ 9

Close Grip Bench

155 x 5

165 x 5

175 x 4 + fail, tired from incline I guess

Pull Ups

BW x 15 x 3

Preacher Curls

Weigh In: 154 lbs

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 ****

Bench Accessory. Saturday, 11/20/10.

Close-Grip Incline Bench 4x5
115
115
115
115 (tough)

Shoulder Press 4x5
85
80x4+f
75
70
-> shoulders fatigued.

Body weight Dips
8 reps
7 reps
6 reps + fail
5 reps + fail
-> triceps fatigued.

Wide-Grip Pullups
7 reps BW
7 reps BW
7 reps BW
5 reps BW

Semi Bent-Over Rows 4x5
115
115
115
115

Preacher Curls (Open Grip)
50x5
50x4+f
50x3+f
-> this was way harder than it should have been.

Forearm Grip Holds (on Shrug Machine)
3 & 1/2 plates on each side x 10 second hold
4 plates on each side x 10 second hold
4 plates on each side x 10 second hold

(2) Light Rotator Cuff Exercises 3x8
-> just with the 5 lb weights