Bench Singles. Tuesday, 5/3/11.

Bench 5x1 (w/ wrists wrapped)
155, 155, 160, 160, 160
-> (these felt weak, didn't push it)

Incline Bench 5x5 (w/ wrists wrapped)
115, 115, 115, 115, 115

Incline Dumbbell Bench 3x8 (w/ wrists wrapped)
40s, 40s, 40s

Weighted Pullups (semi-wide grip) 4x3
BW+45, BW+45, BW+45, BW+45

Pullovers 2x20
-> w/ elbows bent
-> all w/ 40bb

Bench Assistance. Friday, 4/15/11.

Push Press 4x3
85, 85, 95, 95
-> had way more strength w/ a narrower grip (inside rings), 95 felt good.

T-Bar Rows 2x20, 2x12, 1x25
-> 2 plates, 2 plates, 3 plates, 3 plates, 2.5 plates

Close-Grip Board Press 3x5
-> using 3-board
115, 135, 135

Power Curls 3x6
70bb, 70bb, 70bb

Tricep Pullaparts 3x15
60, 60, 60

Pullovers (explosive) 3x18
30bb, 30bb, 30bb

Halbert Raises 3x10
-> (laying on low incline bench)
-> all w/ 15s

Low Incline Flys (explosive) 3x13
-> all w/ 15s (exploding from the bottom)

Forearms
-> tennis ball squeezes

5 rep Bench. Tuesday, 3/29/11.

Bench 3x5
135, 135, 135

Close-Grip Bench 3x5
115, 115, 115

Incline Bench 3x5
115, 105, 105

Weighted Pullups 3x5
-> all at 35

Pullovers 3x5
-> 2.5 plates each side

Front Shoulder Raises
2 sets of: 12 reps (w/ 15s hammer) -> 12 reps (w/ 20bb palms up)

Rear Delt Flys
2 sets of : 5 reps (w/ 15s) -> 5 reps (w/ 10s)

Lateral Delt Raises
10s x 10 reps, 10s x 8 reps + 2f

3/13 Press

Press:
65x5
95x3
105x3
115x3
125x3
135x3

Push Press:
135x3
140x3
145x3
150x3
135x5, 4, 4

Press (wide grip):
65x10, 10, 8, 8, 8

Pullover:
50x10x5

Overhead Press - Y U SO WEAK? Hopefully more direct work + more volume + more frequency will fix my problems here. Bodyweight was 231 today. Probably need to eat moar dead animal and less fruit.

Tuesday and Wednesday

Studying is in full swing, so I kept my AWOL lifting sessions to about 25-30 minutes.

Tuesday:

Squat:
135x10
185x15, 15, 15

DB Pullover (Superset with Squats):
50x15, 15, 15

Horrible quad soreness today because of this workout. I think my quads get very neglected with low-rep squatting, so this should do the trick. Also, looking back on my training log entries, after I do a stint of high-rep squatting my deadlift always gets stronger. Food for thought.

Wednesday:

Press:
95x5
105x3
115x3
125x3
135x1
140x1
145xf

Bench:
135x5
185x5
215x3
225x3

Barbell Row:
135x5
185x5
205x5
225x5
245x5

More food for thought: Whenever I bench first and press second both of them are strong, but whenever I press first and bench second both of them are weak. Don't really know whats going on there, but it is clear what I must do.

Bench Assistance. Friday, 10/22/10.

Extra Long Pause Bench 4x3 (with 3-second pauses)
135
135
135
135

Incline Bench 4x8 (with pauses)
105
95
95
95

Tricep Pushdowns 3x15 (with pauses)
60
70
80

Pullover Machine 4x12
140
140
140
140

Condor Shoulder Raises 4x15
10s
10s
10s
10s

LIGHT Pec Deck Flys 3x12
60
60
60

LIGHT Hammer Curls 3x12
10s
10s
10s

Weighted Situps
10lb x 12
10lb x 12 + BW x 8

Bench. Tuesday, 10/19/10.

**** WEIGH-IN: BODY WEIGHT AT 139LBS ... THIS IS BEFORE WORKOUT AND BEFORE DINNER ****

--> GOT MY WEIGHT BACK UP + 2 MORE POUNDS!! I'VE BEEN EATING A LOT.

Bench 3x3 (with pauses)
145 --> P.R.!!!
155x2 + fail --> P.R.!!!!
145 (tough)
-> I know that I can hit hit a triple at 155 (I failed on 3rd rep about halfway up). Given my 1 rep PR is 160, this was a huge jump for me. 145 for the first triple felt really controlled!! My bar pop off the chest is getting way better. I credit this to the extra long pause bench.

Foam Roller Bench 4x5
160 --> P.R.!!!
150
150
155

Push Press 4x5
75
75
80
80
-> stayed moderate with these. wanted to focus on form. didn't go heavy.

Pullover Machine 4x8
180 = 4 plates
180
180
180

Cable Rows 2x15
100
100
-> slow and controlled, to get blood flow through elbows. elbows feeling mostly better. little pain.

Rear Delt Flys 2x10
12s
12s

Light Hammer Curls 2x10
12s
12s
-> very light, very slow and controlled, simply to get blood flow through elbows.

Cable Ab Crunches 3x10
80
80
80

Lateral Delt Raises 2x10
12s
12s

Forearm Fingertip Holds
2 sets with the 25 plates
-> lasted about 10 seconds each set, forearms fatigued!!

Running
-> 1 mile at 9:20 pace on track, slow and easy

Bench Day 10/1/2010

2 Board Bench ( w/ joga brick )

225 x 4

225 x 4

225 x 4

225 x 6 (touch and go; the others had strict pauses)

Incline Bench

185 x 5

185 x 5

185 x 5

ELBOW PAIN!!!!

Dumbbell Pullovers w/ 90lbs

x8

x8

x6

Wide Grip Pull Ups

x10

x8

x8

Dumbbell Bicep Curls

45lbs x 10 ( per hand )

45lbs x 10 ( per hand )

45lbs x 10 ( per hand )

Reverse Crunches - 3 sets of 20

PNF

Bench Assist Friday 10-01-10

Pause Bench Press
135 x 3
135 x 3
145 x 3 butt came off completely and half on the last rep
135 x 3

Incline Press
105 x 5
115 x 5
125 x 5, 5

Pull Overs
Chest Supported Rows

and still feeling sick, so i got out of there :(

Bench Day 9/24/2010

Foam Bench

225 x 3

235 x 3

245 x 3

255 x 3

265 x 2

Low Pin Press

195 x 5

205 x 5

205 x 5

Dumbbell Pullovers

90lbs x 10

90lbs x 8

90lbs x 8

Close Grip Pull Ups

x10

x10

x10

Bicep Curls w/ 45lbs

x10 ( 3 sets )

Cable Abs

Conditioning

Punched a punching bag in the blue room and did some jump-roping. Then, I saw a huge punching bag laying on the mat. I decided to treat this as a tire and flipped it from one side to the other. I don't know how hard flipping tires is, but I tried to flip as fast as I could and it got my heart rate up pretty fast. This conditioning workout lasted about 16 minutes. I tried to keep the rest under a minute.

Back, Bench, and Shoulders. Wednesday, 9/1/10

Pullover Machine 4x5
180
180
180
180

Iso-Lateral Front Lat Pulldown Machine 4x5
-> with the close grip open bicep hold (thumbless grip)
70 lbs each side
80 lbs each side
90 lbs each side (2 plates) --> P.R.!!
90 lbs each side (2 plates)

One Arm (Twisting) Cable Row 3x8
-> thumbless grip
50 lbs x 8 each arm
60 lbs x 8 each arm
60 lbs x 8 each arm

Hammer Curls 1x12
-> one set of 27.5s x 12 reps each arm

**** (DID BACK WORKOUT BEFORE MY SHIFT AT WORK AND BENCH HERE AFTER WORK) ****

Bench 4x5 (with pauses)
125 --> P.R.!!
125
125
130 --> P.R.!!! (I could hit a plate for 5 reps with press calls for sure)

Standing Press 5x5
-> started out with 85 and it felt super heavy so I just dropped the weight and focused on form
65
65
70 (preset barbell)
70
70

Incline Dumbell Bench 4x8
45s
45s
45s
45s x 9

Dumbell Shoulder Press
35s x 5
27.5s x 8
27.5s x 8

Front Shoulder Raises 2x10
15s x 10
15s x 10

Lateral Shoulder Raises 2x8
12s x 8
12s x 8

Rear Delt Flys
7.5s x 15
10s x 10

Tricep Pushdowns
-> 1 tiring set of 60 lbs x 40 reps to flush blood through muscles

8/24 Press

Week 1 Cycle 2

Press:
95x5
105x5
120x8 PR

Bench:
135x5
185x5
205x5
225x5

Pullover:
65x8
85x8
115x8 PR
65x12

Chins:
50 reps @ BW

Nothing much to say, other than that I am ashamed of my overhead weakness. Also, I need to start sleeping differently, as this matress that I am using now is destroying my shoulders and elbows.

8/21 531 Bench

Week 3 Cycle 1

Bench:
185x5
205x3
235x5 PR

Standing Press:
95x5
115x5
135x3, 2 PR?

Barbell Pullover:
95x8
115x6
95x8

Chins:
25 BW Pre-Workout
BWx5
25x5, 5, 4


Good day in the gym today. Benching felt pretty strong, but kinda slow. Still set a good PR though, so I am nowhere near complaining. Switched out Push Presses for Standing Presses b/c my legs are tired as hell from Thursday. Will be doing the same for my 531 lift.

I noticed that my triceps were shrinking a bit, so I added in my bent-arm Barbell Pullovers. Soooooo awesome. My entire shoulder girdle and triceps were fried after doing them, and I think I could work my way up to doing some big weight without the elbow strain that normal extensions provide.

Also, here are my training maxes for the next 531 Cycle:

Squat: 330
Press: 140
Front Squat: 235
Bench: 255

7/27 Back

Pull-ups: +35x5
Machine Pullover: 230x9
Face Pulls: 150x10
Barbell Shrugs: 315x20
Ez-Bar Curls: 90x8

Trained earlier today with Ben, since he is not able to make most of the training times. It was a good training session, and I tried to keep my form as strict as I could with all of the exercises.

Bench and Back. Saturday 6/25/10

Bench 4x2
-> all with press calls
135
135
135
135
-> tough when I didn't quite get leg drive quite right

Foam Roller Bench 3x8
135
135
135

Decline Dumbell Bench
50s x 8
50s x 7 + fail
50s x 6 +fail

Ultra-Wide Grip Lat Pulldown
100x8 with pauses
130x6
130x6

Close-Grip Cable Rows
130x7
130x7
130x7

Pullover Machine
140x8
160x8
160x8

Light Bicep Curls with Tricep Holds 2x10
-> all with 10lb weights

Bench and Back. Saturday 6/19/10

Bench 4x4 (with pauses)
125
125
125
125 (tough)

Decline Bench 3x5 (touch and go)
135
135
135

Pullovers 3x5
50
50
50
-> all using the easy curl bar (the curved one that we use for preacher curls and what not - which weighs 30lbs alone)
-> I did these pullovers while keeping my elbows slightly bent

Lat Pulldowns (individual/separate handles machine)
140x6
140x6
140x7
-> did these starting wide and twisting arms as I bring them into my upper lats

Single Clap Pushups 2x10
10 reps
10 reps

Forearm "Fingertips" Grip Holds
2 sets until failure holding a 25lb plate in each hand
-> "failure" referring to dropping the weights because I could not hold onto them anymore (lost grip)
-> 1st set I didn't grip them quite right and could only hold on for 5-6 seconds
-> 2nd set I held on a little longer for maybe 10-12 seconds

**** STRETCHED AFTER ****

--> WEIGH-IN: 136LBS BW

Weak Bench on Sat. 4-17-10

Bench:
145x1 (really tough)
140x1 (still tough)
135x1
135x1
135x1

Weighted Pushups:
45lbs on back for 2 reps
70lbs on back for 2 reps
70lbs on back for 1 rep + 1 fail
60lbs on back for 2 reps
65lbs on back for 2 reps
-->feeling quite BEASTLY

Floor Press:
115x5
115x5
115x5 (grinder on last one)
115x5 (grinder)
-->all trying to keep elbows tucked in

Pullover Machine:
-all sets with 1 second pauses
135lbs for 8 reps
135lbs for 8 reps
135lbs for 8 reps
160lbs for 8 reps

Rear Delt Machine:
135lbs for 8
135lbs for 8
135lbs for 8
135lbs for 6 + 120lbs for 2

Bench

4/3/10

Bench

225 x 3

215 x 3, 3

Floor Press

185 x 5, 5

195 x 4, 5

Dips

BW x 10-15 x 4 sets

Pullovers, Chest Supported Rows, Abs

Heavy Bench

Bench:
285 x 3 @9
295 x 3, 3 @10

Last rep was slow on 295, but ok.

Band-lightened Bench:
Greens were 205 off the chest.

365 x 5
385 x 5
405 x 3 (going for 5; got tired)
385 x 5(?)

Dips
bw x 3 sets of 20

Finished with some high rows and pull overs.

12-6-09 Deadlift and Upper Back

Deadlift

Belted

281x3 PR

329x1 PR new max

349x fail couldn't get it off the ground

Pull ups BW x 10 x 3 sets

Sub-Scap pull ups 10 reps x 2 sets

Lat pullovers 4 plates x 10 reps x 3 sets

Incline Curls 32.5x8 35x6 37.5x5

Reverse grip curls 40x10x2

Wrist Curls 50x10x2 each arm