post finals idk

did a bunch of rows and heavy shrugs

then worked up to
BW(245) + 70 lbs x 1 pullup

Bench Singles. Tues. 11/29.

Bench 3x1
-> Warm-Ups: Bar x15, Bar x10, Bar x10, Bar x8, 75x3, 95x1, 115x1
-> First Attempt: 145x1
-> First Attempt (again): 145x1
-> Second Attempt: 165x1 (lifted butt up, & my right elbow is still way in. right arm is also the weak part).

Pause Bench 4x3 (@ 1 sec.)
125, 125, 125, 125

Pendlay Rows 3x9
95, 95, 95

Pullups 3x8
-> all BW

Dips
-> BWx6, BWx6, BWx10

Shrug Machine
3pes x7 -> (stopped early because my upper back/spine was hurting in that position)
2.5pes x10 -> (switched to facing inward but my upper back/spine was still hurting)
1pes x40 -> (upper back/spine felt much better with only a plate but still hurt after I put the weight down ... is this from bad posture while sitting in front of a computer and writing papers??)

Db Curls 2x10
-> all w/ 20s

**** (WEIGH-IN: 144 LBS) ****

Bench Tuesday 10-25-11

Bench
155 x 3
165 x 3
170 x 3

Pause Bench
135 x 3
145 x 3
150 x 2 + 1 greg lift
145 x 3

Pendlay Rows
Pullups
Dips
Shrugs
Abs

Bodyweight: 163 lbs

Bench Tuesday 10-18-11

Bench
150 x 5
155 x 5
160 x 5

Pause Bench
115 x 3
130 x 3
140 x 3
150 x 3

Pendlay Rows
Pullups
Dips

Abs

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

Back on the Map!! Wed. 9/14.

Hello fellow lifters!! I am back on the map!! During this summer, the majority of the time I was lifting during lunch breaks and nights off while working at a summer camp. I have been doing more reps and a lot more dumbbell work to try to maintain weight and for the past month and a half, I've been training every other day in an attempt to accumulate more mass. Main upper body lifts I've used have been dumbbell pressing, dumbbell rowing, shrugs and power cleans and front squats to mix it up for lower body.

Beginning of Summer: 139 lbs BW
Summer Peak: 145 lbs BW

--> 6 lb gain!!!

This past week I didn't lift at all ... and after a rest week I came back and tested to rep maxes:

Bench
135x11 --> Rep PR!!!!

Pullups
BWx15
(thought I would get more, my rep max is 20)

Bench

I missed bench on Monday and am leaving for D.C. tomorrow night so I had to settle for this as my only upper body training for this week. I'll squeeze in some squats before leaving tomorrow as well.

Bench

205 x 3 @9-

215 x 3 @10-

220 x 3 @10 (PR) -last rep was very ugly

185 x 2

Barbell shrugs

455 x 10

495 x 10

545 x 10

605 x 10

Pullups

BW x 20, 12 -not bad for a 203lb fatass

Dumbbell shoulder press

50s x 10

55s x 8

60s x 8

Bench Assist Friday 08-26-11

Standing Press
95 x 5, 5

Standing Pin Press
95 x 5
105 x 5
115 x 5

Bench
95 x 10
105 x 10
115 x 10

Weighted Push-ups
Pullups
Dips

Inverted Rows
Abs

Bodyweight: 163 lbs

Cycle 2 Week 2 Bench Assistance

I realized about half way through this workout that doing all this assistance work may not be doing much positive for me this close to the meet but instead may just be hindering recovery for the power lifts. My shoulder joints were feeling sore during floor press, which was most likely from the heavy shirt work on Tuesday.

Floor press

185 x 5

205 x 5

Dumbbell rows

170 x 10

Pullups

BW x 15, 10

Barbell shrugs

405 x 15, 15

Finished with 3 supersets of light shoulder press/hammer curls.

Post-training BW: 198.2 lbs

Bench Assist Friday 06-24-11

Push Press
95 x 5
105 x 5
115 x 5
120 x 5
125 x 5

T-bar Rows
100 x 8
115 x 8
125 x 8
135 x 8

3-Board Press
135 x 5
135 x 5
145 x 5
150 x 5

Pullups
Dips

Abs
Biceps

Bodyweight: 161 lbs

Bench Assistance

Push press

135 x 5

145 x 5

155 x 5 @8+

155 x 5 @9-

T-bar rows

205 x 8

225 x 8

250 x 6, 6

Floor press

185 x 5

195 x 5

205 x 5, 5

SS pullups/dips

3 sets of 10/10, 10/10, 10/10

Finished with some ball transversus and hamstring stretching. Ended up skipping biceps, but honestly, everyone knows that a big Yoke is more impressive.

Cycle 1 Week 1 Shirted Bench

Shirted Bench (w/ Katana) - had the shirt pulled down for all sets after 225 and was told to belt it as well

3 board

225 x 3

255 x 3 @8

275 x 3 @9-

2 board

275 x 2 @9

295 x 1 @9+

First time in the shirt since February, and I only used it about 4 or 5 times then so I still need to touch higher and need to find the groove in the next few weeks. Bar speed was not bad though, just need to control the bar better. Surprisingly my elbows felt fine after this too.

Close grip bench

155 x 5

165 x 5

175 x 5

185 x 5 @9

Incline dumbbell bench

60s x 8, 10, 9, 8

Wide grip pullups

BW x 15, 12, 12, 10

GHR abs

BW x 4 x 10

Post-training BW: 196.2 lbs

Cycle 0 Week 2 Bench

Went to OC Strength Club for the first time today. It's a garage gym run by the owner of the house (Manny). All the guys today there were pretty strong. I was definitely the smallest, weakest guy there. One of the guys I met, Mike, was on PLwatch the other day. Very strong and very friendly guy.

Benching was done on a Forza competition bench. Nice and wide.

Bench

185 x 3 @8

195 x 3 @9

205 x 3 @10

185 x 3, 3 @8

I ended up just chatting with Manny for a while after everyone finished benching. There were a couple of guys doing other accessory stuff but it was getting kind of late and I didn't want to hold up Manny from closing up the garage so I finished the assistance work at my usual gym, which is only a 3-4 minute drive away.

Flat dumbbell bench

70s x 4 x 8

70s x 7.5

My elbows already started acting up today during bench :( Once shirted benching starts next week I'm probably just gonna be living off of ibuprofen. Definitely will be cutting down assistance work if I have to.

Wide grip pullups

BW x 12, 12, 12

Scap pushups

3 x 50

Bench Singles

Bench (brief pause)

225 x 1 @9-

240 x 1 @10 (PR)

Wanted to try 245 today but I think that would've just been greedy. Next time.

Reverse band bench (pin 6 w/ oranges)

note: oranges have more tension than purples

225 x 5

235 x 5

245 x 5, 5

Light banded pushdowns

3 sets of 20-30

ss'ed w/ Neutral grip pullups

BW x 20, 15, 15

Finished with 3 sets of ball rotations and 3 sets of scap pushups.

Bench

Personal problem of the day: slept only 2 hours last night.

Thankfully I randomly ran into Nick so he was kind enough to handoff for me.

Bench (brief pause)

195 x 3 @8

205 x 3 @9 touch n go for some reason

215 x 3 @10- (PR) very brief pause

Elbows were trashed even before my first workset so I just moved on to isolation work after this.

4 sets of light high rep pushdowns supersetted with 4 sets of light lateral raises (12.5lbs)

Barbell shrugs (no chalk)

455 x 10

475 x 8

405 x 12

Couldn't hold onto these without chalk :( Chalk whore?

Pullups

BW x 15, 15, 15

These were hard...but I weighed in at 199lbs after eating in-n-out post workout...

Bench

Bench (brief pause)

175 x 5

185 x 5

200 x 5 @9- (5lb PR) -surprisingly easy

Band-lightened bench (purples from pin 6)

225 x 5, 5, 5, 5

Barbell Shrugs

455 x 15

495 x 15, 12

ss'ed w/ Neutral grip pullups

BW x 15, 15, 15

Supersetted light pushdowns with lateral raises (3 sets) and supersetted scap pushups with GHR abs (3 sets).

Bench

Bench (brief pause)

205 x 1 @7

215 x 1 @9-

225 x 1 @9

235 x 1 @10-

235 x 1 @10+

I wanted to go for 240 PR on the last set but Dave said to repeat 235 which ended up being a good idea because the last set was a grinder. This is why one shouldn't be greedy during the volume phase.

2 board

185 x 5

195 x 5

205 x 5, 5

Close grip bench

145 x 8

155 x 8

165 x 8

155 x 8

Barbell shrugs

495 x 10

545 x 10

Shrug battle between me and Dave:

Round 1: 585

Dave - 15. Me - 17.

Round 2: 675

Dave - 7. Me - 5.

The series is tied at 1-1 until next week....

Finished with the 3 sets of the following:

Neutral grip pullups (BW x 20, 13, 12), scap pushups, and ab wheel.

Bench

Bench (brief pause)

185 x 3 @8

195 x 3 @9

210 x 3 @10 (PR)

205 x 3, 3 both @9+

2-board

185 x 5

195 x 5

205 x 4.9 <--placed bar in the rack early on the last rep

195 x 5

Close grip bench

155 x 5

165 x 5

175 x 5

185 x 4+1fail

Barbell shrugs

455 x 10

495 x 10

545 x 10

585 x 10

605 x 10 (PR)

Pullups

BW x 15, 15, 15, 12

ss'ed w/ 3 sets of GHR abs

Bench Tuesday 04-26-11

Bench
135 x 3,3,3
140 x 3
145 x 3

2 Board Bench
135 x 5
140 x 5,5
145 x 5,5

Incline Bench
95 x 8,6
85 x 7

Shrugs
Pullups/Pulldowns

Abs

Bodyweight: 166 lbs

Bench Tuesday 04-05-11

Bench
135 x 3
145 x 2 + fail
135 x 3

Pause Bench
115 x 3
125 x 3,3,3

Incline Bench
105 x 5,5,5,5

Shrugs
Pullups

Bodyweight: 168 lbs