No pushing

Squat

295 x 1

305 x 1

315 x 1

325 x 1

335 x f

I was feeling good until I tried to tie my old PR and choked

Front squat

175 x 5

180 x 5

185 x 5

190 x 4+f

Terrible idea, screwed up my wrist for the next day (see below)

Pause squat

225 x 3

235 x 3

245 x 3

whatevs

Bench

hilarious

Can't extend my wrist too far without a sharp pain so I laid off pushing and replaced with pulling

Pull ups

BW x 15 x 2

BW x 12 x 2

BW x 6

lats and biceps

wicked pump bro

Upper body first results in press PRs but terrible other lifts

Military press

115 x 5 x 2

120 x 5 x 3

Incline bench

145 x 5 x 2

150 x 5 x 2

Dumbbell shoulder press

35 x 10

37.5 x 10

40 x 10

Cable row, face pull superset

reverse curls

Deadlift

pretty much same thing that happened to Luke except I was working with 425

unimportant things

Bench Assistance & Deadlifts. Friday, 4/18/11.

Shoulder Press 5x3
85, 85, 85, 95, 95

Close Grip Pin Press 4x5
-> with pins ~5 inches off chest
-> all @ 135

Deadlifts 2x2
315, 315
-> felt ok, form not so great - rounded back, but at least deadlift strength is coming back to what it previously was (when 4 rep PR was w/ 335)

Stiff-Leg Deadlifts 3x10
185, 185, 185

Barbell Shrugs 3x15-20
185, 185, 185
-> all w/ double overhand grip

One Arm Bent-Over Barbell Shrugs
185x11 ea, 135x30 ea
-> this is a new shrug that I thought of, the focus is to hit the back of the traps & upper back more in a shrug movement while keeping my arms fairly straight

Bicep Curls (open grip)
80bb x 3 + f -> P.R.!!!!! , 80 bb x 3 + f

Reverse Curls
50bb x 12, 50bb x 15, 35bb x 17

YUMP

Standing press

120 x 3 x 3

125 x 3

Incline dumbbell bench

60 x 8 x 4

Dips

BW x 15 x 3

BW x 20

Chin ups

BW x 15 x 2

BW x 13

BW x 10

I realized that doing these towards the end limits me due to dat dere pump

Reverse curls

oh you know

How Darvin Got His Swole Back

Pre-flu weight: 175

Post-flu weight: 165

Goddammit

Bench

135 x 10 x 2

135 x 8 x 2

Seated military press

95 x 6

95 x 8

105 x 5 x 2

Chin ups

BW x 15

BW x 12 x 4

Wanted to do dips with them but still sore from stability bench

bis and tris

I think I did this 3 weeks ago

Deadlift

385 x 3

Block pulls

401 x 3 x 2

411 x 3

421 x 3

Shrugs

Chin ups, windshield wipers superset

Pause bench (3 sec)

165 x 3 x 2

170 x 3

165 x 3

Incline bench

145 x 5 x 2

155 x 5 x 2

Pull ups,

BW x 10 x 4

dips superset

BW x 18

BW x 15 x 3

Reverse curls

80 x 10 x 3

Week part 2

Deadlift

315 x 5

345 x 5

Block Pulls

405 x 3

415 x 3

425 x 3

435 x 3

Good Mornings

185 x 5

195 x 5

205 x 5 x 2

Shrugs

315 x 10

345 x 8 x 3, straps

Bent Over Rows

135 x 8

185 x 6 x 2

Pause bench (3 sec)

155 x 5 x 3

160 x 4+f

Misloaded a 5 on one side yet it almost felt okay.

Incline bench

145 x 5 x 2

135 x 5 x 2

Speed bench

115 x 3 x 8

Triceps pushdowns, chin ups superset

slruc

Reaping the rewards of 5/3/1

Bench

145 x 5

165 x 3

185 x 4

I thought I had 3 at most but here we are

Foam roller press

185 x 5

195 x 5

205 x 5 x 2

Dumbbell incline bench

45 x 10

55 x 9

55 x 8 x 2

Weighted pull ups

BW+10 x 8 x 2

BW+10 x 6 x 2

reverse curls, lateral raises superset

abs

Deadlift Thursday 09-23-10

Deadlift
225 x 5
245 x 5

Squat off Pins
195 x 3
215 x 3
225 x 3
235 x 3
235 x 3

Good Mornings
135 x 5,5,5

Shrugs
275 x 5
315 x 5,5,5

Dumbbell Rows
65lbs x 6,6,6,6

Reverse Grip Curls
40 x 6,6,6,6

Abs

Bench Assistance. Friday, 9/24/10

Extra Long Pause Bench
-> 3 second pauses
120x3
120x3
125x4
135x3 --> P.R.??!! (if not, then tied PR)

Shoulder Pin Presses
75x6
85x4
75x6

Tricep Pushdowns (with rope) 3x10
60
70
70

Weighted Ultra-Wide Grip Pullups
BW + 25 lbs x 7 reps
BW + 25 lbs x 6 reps
BW + 25 lbs x 6 reps

Reverse Curls 3x8
50
50
50

Forearms
3 sets of 8-12 reps
-> + a good 15 second hold on the last rep of 3rd set

Should've waited

Today's deadlifts blew since despite the way I felt I apparently haven't recovered from squats Monday and grip related stuff Tuesday, so I won't talk about screwing up 340 for 5.

Yesterday, however, was fantastic

Bench

125 x 5

145 x 5

165 x 7

135 x 10 x 4

140 x 11 (not allowed to fail since spot at the end)

Close grip pull ups

BW x 12

BW x 10 x 3

BW x 8

Incline curls

20 x 10 x 5

Reverse curls

70 x 10 x 5

StP

Standing press

100 x 5

110 x 3

125 x 3

85 x 10 x 3

85 x 9 x 2

Chin ups

BW x 15

BW x 10 x 4

Reverse curls/machine shrugs superset

(70 x 10, 3 plates and a quarter x 10) x 5

Bench Weak Points. Saturday, 8/28/10

... Today, I worked on my bench weak points such as the pause on the chest and my weak tricep lockout ... Also spent some time on my shoulders ... Didn't do any back exercises because my lats and traps are extremely sore and I didn't really have time ... so I hit a few MAX EFFORT BICEP CURLS !!!!


Bench with Extra Long Pauses
-> using 2 full seconds to pause each rep on my chest
135 x 2
135 x 3 --> P.R.!! (for long pause)
135 x 2
135 x 1 + fail (3 second pause on first rep, triceps died)

Shoulder Press
85x5 --> P.R.!!!
75x6
75x7 --> P.R.!!!
-> bringing bar down to just below chin

Pin Press (Bench)
-> started with normal grip and the pins at level '14' (about 3 inches off chest)
115x6
115x5
-> then moved pins up to level '13' (about halfway off chest) with pinkie fingers on the rings (a closer grip)
115x10
115x7 (triceps died)
95x12

Open Bicep Curls
60x8 --> P.R.!!!
60x6

Reverse Curls
50x12 --> P.R.!!!
50x12
50x12

Retard strength

Standing press

90 x 3

105 x 3

120 x 5

85 x 10 x 5

I had planned to just do 75 for a few sets and see how 85 felt as the last set, but I misloaded 2 10s on each side and didn't catch it until the 4th set in. Nice to see how much my work capacity has increased from the beginning of the summer.

Dumbbell row

80 x 10 x 5

Chin ups

BW x 15

BW x 12+3

BW x 10

Reverse curls

70 x 10 x 5

This workout is dedicated to my boy Cheng

Bench

135 x 3

150 x 3

170 x 6

135 x 10 x 5

Pull ups

BW x 10 x 5

Some kipping during the end of the last 2 sets but these felt good.

Reverse curls

60 x 10

70 x 10 x 4

1.5 miles on elliptical

I might have to do this from now on to stay a 181

Bench Tuesday 08-24-10

Bench
115 x 5
125 x 4
135 x 3
145 x 2
150 x 1

Push Press
95 x 5
105 x 5
115 x 5
135 x 3

Close Grip Bench Super-setted with Pull-ups
115 x 8 / body weight x 4
115 x 6 / Alex supported x 6
115 x 6 / Vit supported x 6
115 x 6 / Terence supported x 8

Reverse Grip Curls
40 x 8 for 4 sets

Abs

Body Weight : 161.5 lbs

Upper Back

T-bar rows

200 x 6

210 x 6

225 x 5

235 x 5

Lat pulldowns

220 x 10

230 x 8, 7

Barbell shrugs

405 x 12

455 x 10, 10, 10

Reverse curls

70 x 10, 8

80 x 8

Finished with vertical jumps and jumprope. Afterwards almost died playing a full court bball game for the first time in 3 months. Then played another game and died.

Upper Back Tuesday 08-17-10

Pull-ups
body weight x 3
terence aided x 8
aided 48 lbs x 6, 6

T-bar Rows
100 x 8
145 x 6
125 x 6, 5

Shrugs
225 x 8
275 x 6
315 x 6, 6

Reverse Curls
25 x 8
40 x 8,8,8

Jump Ropes/weighted jumps
3 sets

Body Weight : 162 7/8 lbs

Volume feels good but makes me feel weak

Behind the neck press

55 x 10

65 x 10 x 4

Front raises

20 x 10 x 5

Close-grip lat pull down

135 x 10

150 x 10

165 x 10

165 x 8 x 2

Dumbbell row

60 x 10 x 5

Finish with reverse curls and cable abs

Press day might be my favorite

Standing press

90 x 3

100 x 3

115 x 6

65 x 10

75 x 10 x 4

Close-grip lat pulldowns

reverse grip curls