1/22/2011

Standing Press

145 x 3
145 x 3
145 x 3
145 x 3
I usually do this for sets of 5, but I was feeling crappy.

Incline Dumbbell Press w/ 75lb dumbbells
4 sets of 8

Dips
4 sets of 15-20

Close Grip Pull Ups
x13, x10, x8, x10

Cable Rows
4 sets

Before the last meet, I felt really fatigued on the second to last 531 cycle before the meet. I've been waking up at 185 so I gotta throw in some interval/gpp stuff into my training to bring my weight down. I'll be doing that on Mondays, Wednesdays and Fridays.

12/14/10 Bench

Reverse Band (Greens):
315x5 @ 7.5
345x5 @ 8.5
365x5 @ 9
355x5 @ 9.5
*I am a bit rusty with these, but I should be back to where I was in a couple weeks.

Incline Press:
165x5 @ 8
185x5 @ 8
195x5 @ 8
205x5 @ 9
195x5 @ 8.5
195x5 @ 9
*These went much better than I could have ever expected coming off the meet, pretty happy with them.

Overhead DB Press:
60s x3 x8

Finished with some seated rows and chest fly machine.

I can has use super katana

10/26/10

Bench

225 3 board

225 2 board

225 1 board

225

235

235 belted

235 belted and shirt tucked, wobbly

235 belted not tucked, better than previous

235 = first attempt

3 Board Bench

255 x 3 x 3

255 = second attempt

Incline Dumbbell, Seated Cable Row, Biceps, Abs

Military Press and Back. Saturday. 6/12/10

-> I've been only benching once a week (on wednesdays) and I've been doing military press and shoulder work on saturdays (along with 2 or 3 back exercises as well).

-> Also, I put some ICY-HOT on both elbows and got to work ... what a great day!!

Seated Military Press 4x4
75x4
85x4
85x4
85x4 (easy)
-> bringing bar all the way down to just below collar bone.
-> I'm surprised I could do 85lbs for 4 reps on these. I don't believe I've ever hit 85lbs for more than 6-8 reps tops. SO I'M VERY HAPPY!!

Weighted Hammer-Grip Pullups 4x4
45x4
45x4
45x4
45x4
-> I'M VERY SURPRISED THAT I COULD HIT 4X4 WITH A PLATE ON THESE!! I'M BACK!!

Arnold Press 3x8
30s x 8
30s x 8
30s x 8

Semi-Bent-Over Row Machine (more upright) 3x8
80x8
90x8
100x8
-> did these very slow and controlled.

Seated Cable Rows 2x10
120x10
120x10

Rear-Delt (bent-over) Flys 2x10
5s x 10
5s x 10

(shoulders and back - sorry guys!). saturday 6/5/10

-> I'm only benching once a week right now to let the elbows phase in easier. Today I am not going super heavy but getting back into it. Most of these sets of 8 were not max effort but I probably could not do more than 1-3 more reps at most of these given weights.

Ultra-Wide Grip Lat Pulldowns 4x8
100x8
110x8
120x8
120x8

Dumbell Shoulder Front Raises 4x8
12sx8
12sx8
12sx8
12sx8

Close Grip Seated Cable Row 3x10
100x10
100x10
100x10

Dumbell Shoulder Lateral Raises 3x10
10sx10
10sx10
10sx10

Swinging Bar Pullups (at the track)
1 Bodyweight set of 12 reps

04/21/10 Bench

Just getting back into the swing of things. Muscles felt fine going into the workout (not sore or fatigued) but once getting into it, I definitely am not at the top of my game.

The incline was a bit of a mistake too. Meant to keep it in the 8-9 RPE range - failed miserably at that. This is an exercise I intend to hit harder for this training cycle. Having a 290ish raw bench, my incline should be better than it is.

Normal Grip Competition Pause Bench

185 lbs x 6 reps x 1 sets @ 8 RPE
205 lbs x 6 reps x 2 sets @ 8 RPE
205 lbs x 6 reps x 1 sets @ 9 RPE
185 lbs x 6 reps x 1 sets @ 8 RPE

Reverse Band Bench (purples at pin 6)

275 lbs x 5 reps x 4 sets @ 8 RPE

Incline Bench

135 lbs x 5 reps x 1 sets @ 7 RPE
185 lbs x 5 reps x 1 sets @ 10 RPE
175 lbs x 4 reps x 1 sets @ 10 RPE
165 lbs x 5 reps x 1 sets @ 9 RPE

Finished with some cable tricep pushdowns, seated cable rows, and hammer curls. Each for sets of 8.

Total Workout Time: 1h 40m

BW: 182.0