Sick Bench Tuesday 10-04-11

Bench
145 x 3
150 x 3
155 x 3
160 x 3
165 x 3 <--PR cant wait till next week for singles

Close Grip Bench
125 x 5
135 x 5
145 x 5

Pendlay Rows
Shrugs
Biceps
Rainbow Dragonfly Ponies

11-23-10 Bench

Bench

185 x 3 @ 8

195 x 3 @ 8.5

205 x 3 @ 9.5 ties PR

210 x 2 @ 9.5 PR did not attempt 3rd rep

Close Grip Bench

165 x 5

175 x 5 x 3

Floor Press

185 x 3

205 x 2+spot

195 x 3

superset with BW chin ups x 15 x 3

Barbell Curls

90 x 5 x 3

60 x 15

Medicine Ball Decline Abs

Rainbow Dragonfly Ponies

Weigh In: 154 lbs

Squat

Squat (w/ Inzer Hardcore and knee wraps)
305 x 1
335 x 1 -this was really slow and I was planning to do this as my 2nd attempt but will have to lower the weight by maybe 10 pounds

Band lightened squat (purples) -straps down
345 x 2
355 x 2, 2

Finished with Box Jumps near the raquetball courts and Rainbow Dragonfly Ponies (attempts) and GHR abs

1-11-10 SQUNOT

Squat warmed up to 185 and my shoulder started hurting bad so I had to stop and do leg presses like a bitch. I worked up to 600 pounds for 4 or 5 reps. Doesn't matter. What matters is that my shoulder gets better so I can actually lift again. This fucking sucks I get so depressed when I'm injured. I also did leg curls, leg extensions, calf raises, hyperextensions x 130, cybex eagle glute machine and abs including rainbow dragonfly ponies. I also did box jumps at the track after and depth drops. I hurt my shoulder doing good mornings last thursday and it is holding the bar on my back that hurts it the most. If I can't heal and get in my training, competition in 4 weeks is looking like a waste of $65.

1-7-10 Deadlift

Deadlift

243x5

263x3

295x5 PR

343x1 PR New Max had to try twice in a row, but I got it up. It was pretty shaky.

Good Mornings off Pins

95x8

135x5x2

155x5

165x5 my left shoulder started hurting during these

Banded Hamstring Curls Supersetted with Banded Pull Throughs

Weighted Incline Situps

Rainbow Dragonfly Ponies

Deadlift

Deadlift
369 x 3 PR

Block pulls
369 x 3
379 x 3 -PR (definitely some lower back rounding though)
359 x 3

Seated sumo pulls
221 x 6, 5, 4 -these felt incredibly awkward and my form basically sucked

Finished with rainbow dragon fly ponies and back raises
3 sets each

ME Deadlift

Deadlift:
629 x 3

This felt heavy. I seem to have lost all speed and strength since the meet. Definitely an @10 lift for me. Also, I think a huge PR but whatever; it should have been easier.

Deadlift off Blocks:
479 x fail
401 x fail

I couldn't get this to move for anything. Completely fried from the triple. bleh.

Seated Sumo Pulls:

221 x 7, 7
271 x 6

Felt good but still heavy. I had planned on the work sets being around 360.

Finished with some rainbow dragonfly ponies, hyperextensions and EEAAAAAGGGLEEEE GLUUUUTEEEEE MACCCCHIIIIIIIIIINNNEEEEE (to attempt to make up for the failure in block work).

12-1-09 Squat

Squat

205x5

215x5

235x3 PR new max

250x3 PR new max, last rep was slow, but not too hard

Box Squats

135x4

175x4

185x4x2

the box was a little higher than the one the rest of you guys used, but there was no pad. We also didn't have bands. They felt really easy. Probably the box was too high.

Cleans

111x5

121x4

131x3

141x2

161x1 PR felt lightheaded after this

Cybex Eagle Glute

210x10 each leg

Lunges

115x7 each leg

115x8 each leg

Abs

Standing ab cable pulldowns 90x10 100x10 110x10

Decline Sit-ups

Rainbow Dragonfly Ponies

11-24-09 Squat

Squat

205x5

215x5

225x5 PR!

225x5 the last 3 were assisted a little

Green Band Assisted Squat

335x4

345x4

355x4x2

Pause Squats with 3 second pause

165x3

175x3

185x3 last one was a grinder as Matt said

Lunges

50 pound dumbbells each arm x 6 each leg x 3 sets

Abs

medicine ball throws: 3 sets

rainbow dragonfly ponies: 9 total

Uprr Bcck

T-Bar Rows:
A lot x A lot of sets

I tried doing more, but the legs gave out when trying to pick up the weight. Way to go legs.

Pull ups:
Widest grip possible for all definitions of possible.
bw x 10, 12
bw + 45 x 8, 8
bw x 16

Hammer Curls:
70s x 8
80s x 8
90s x 6, 5

Rainbow Dragonfly Ponies
4? 5?

Upper Back

T-Bar Rows

100kg x 6 x probably 4

I just realized that the last time I did these I was doing 120 kg so I will make sure to stop being a bitch

Pterodactyl Pull Ups

BW x 8

+10 x 8

+25 x 6

+35 x 4

+45 x 1 with slow negative

bonus set of chin ups for 5

Hammer Curl

35 x 6 x 2

45 x 6 x 2

50 x 6

Rainbow Dragonfly Ponies

Upper Back

10/13/09

Upright Rows

Pull-Ups

Reverse Flyes

Curls

Reverse Grip Curls

Rainbow Dragonfly Ponies

7/23 Deadlift

Deadlift: 225x3
275x3
295x3
315x3
225x8, 8 (stiff-leg)

Shrugs: 275x10x5

Leg Press Calves: 400x25x2

Rainbow Dragonfly Ponies: 5x5

My arms are still sore from tuesday lol, so I guess I did something right. The deadlift poundages are still low b/c my back is still not 100%. I am trying to work everything else hard, so when I get my back up to par again (doing stiff legs with 308 for reps) I can have a bigger and better deadlift. Oh, and all of these are being done conventional.

MAX BAX 3: Backus–Naur Form

Pull-ups:
bw x 31 (not sure how many i could before)
bw + 45 x 10
bw + 90 x 6
bw + 115 x 4
bw x 20?

Shrugs:
270 x 10
360 x 10
450 x 8
450 x 13
500 x 9

(superset)
Rear-delt Flyes:
215 x 10
265 x 10 (PR)
295 x 10 (PR #2)
stack x 6 + 2 + 2 (PR^MAX)

Face-pull
purple x 20+
green x 10+
p + g x 10? (my bw is too light; the bands picked me up if i pulled too hard)
purple x failure

(superset)
Incline Curls:
40 x 10 (smoke show?)
50 x 8
55 x 8 (PR)
60 x 2 (PR)

These felt ridiculously easy today. Time to challenge Brent to a strict curl...

Rainbow Dragonfly Ponies:
4 sets

Upper Back

Pullups (close grip)
BW x 22 PR
BW+45 x 5
BW+50 x 5
BW+55 x 4.5

Smith machine shrugs (thumbless)
315 x 13
365 x 10, 12
405 x 12 PR

Face pulls
purple band x 15, 15, 15, 15

supersetted w/
Rear delt flye machine
130 x 12, 12
145 x 10, 10

Incline curls
30s x 10, 10, 10
35s x 8

Rainbow Dragonfly Ponies
2 sets

Deadlifts

4/9/09

Deadlifts

Good-Mornings

185 x 5

205 x 5

225 x 10

GHR's

Abs (Rainbow dragonfly ponies)

Roper sack

Close-grip pull ups
bw + 45 x 5
bw + 90 x 5
bw + 115 x 5
bw + 135 x 4
bw + 90 x 6

(superset)
Shrugs:
thumbless grip + full pause at the top
315 x 12
315 x 15
405 x 8 (kept slipping)
315 x 21

Bent-over Rows:
super strict, with weight touching the ground (no bounce) between each rep
165 x 8
250 x 8
250 x 10
275 x 6

(superset)
Band-resisted curls:
40 + greens x 8
40 + greens x 10
40 + greens x 8
40 + greens x 6

Reverse Flyes:
160 x 10
205 x 10
245 x 10
275 x 10

Finished the 3 sets of rainbow dragonfly ponies, for 3, 5 and 7 reps. (Abs were sore from the ab wheel yesterday)

Deadlifts

12/4/08

Deadlifts

201 x 5

291 x 5

301 x 5

Stiff Legged Deadlifts

161 x 9

201 x 7

201 x 6

High Pulls

111 x 7

131 x 6

131 x 6

Rainbow Dragonfly Ponies

4 sets

GHR's (Glute-Ham Raises)

3 sets

12/5/08

Lunch with Brent and Trey

Eating x PR

Stealing x failure

Pre-finals Deadlift

Conventional Deadlift: 290x3
320x5
340x5 PR

Deficit Deads (standing on about a 3" platform): 200x6
250x6, 6
260x6

High Pulls: 110x5
160x5, 5, 5

3 sets of GHR and Rainbow Dragonfly Ponies to finish.

Historically, conventional has been my stronger stance for DL, so I wanted to try it out again. The 340 for 5 went up pretty easily, and when I pulled that hard 335x5 sumo, I was wearing a suit. Dave told me to train conventional for the Feburary meet, so that's what I'll do.

The main problem is just my strength off the floor. If it moves, its going up, but it gets to be an issue with heavy weights. My back is still stronger than my legs. UCLA Rowing FTW.

Livelift Day

Back is still too tended to risk deadlifting.

LEG PRESS:
ughhhh....

450 x 10
540 x 10
630 x 10
720 x 5
810 x 5
900 x 1 + 1 fail (almost but not quite)

Was going for lunges, but those hurt my glute.

Calf Raises:
450 x 30
630 x 30, 2 sets
720 x 20?, 3 sets

Standing Leg Curls:
100 x 10,
120 x 10,
150 x 10, 3 sets

Rainbow Dragonfly Ponies:
Decided to do these again to see if they still worked. I was sore for 2 days after we did them last time.

5 sets x failure (4-10 reps)

Pretty good, they still hurt.