Luke 8-8-12 Bench

Bench
210 x 3 @ 9+
220 x 3 @ 10-
230 x 3 @ 10+ PR of 5 pounds
elbow was hurting badly so I skipped board work

Seated Press
95 x 5
115 x 5
125 x 5
135 x 5

Close Grip Pulldown
200 x 8
220 x 8
240 x 7
250 x 8

Dumbbell Side Raises, Bent Over Rows, Triceps Extensions

Luke 8-1-12 Bench

Bench
200 x 5 @ 8
210 x 5 @ 9+
220 x 4 + fail PR almost had 5th rep

3 Board
245 x 3
255 x 3

2 Board
235 x 3 x 2

Seated Press
115 x 5
125 x 5
135 x 5
125 x 5

Close Grip Pulldown
210 x 5
230 x 5
250 x 5 x 2


Lateral Dumbbell Raise
Chest Supported Row
Triceps Extensions
Abs

Luke 7-25-12 Bench

The streak of PR's ended this week :(  I think I got a little weaker, maybe from Vegas last weekend.  I hit 225 x 3 x 3 last week and 245 x 1 should have been a sure thing.

Bench
225 x 1 @ 8
245 x fail, kinda close
235 x 1 @ 10
230 x 1 @ 10
225 x 1 @ 9-

2 Board
225 x 3

3 Board
245 x 3
255 x 3

4.5 Board
275 x 5
295 x 8

Seated Press up to 135 x 5 superset with close grip pulldown up to stack x 5

triceps and shoulders

Luke 6-27-12 Bench

last sunday I did bench assist

Seated military press (stopping at chin/neck level)
115 x 5
125 x 5
135 x 5
145 x 3

Incline Dumbbell Press
70's x 8 x 3

t bar rows, biceps, other stuff

wednesday

Bench
200 x 3 @ 8-
210 x 3 @ 8+
220 x 3 @ 10- PR of 5 pounds

Pause Bench
190 x 3
200 x 3
200 x 3

close grip cable press and low underhand row machine superset

shrugs, wide grip pull up, curls superset

ab wheel

Luke 1-20-12 Bench ASST

Band Lightened Bench (blacks from 6, took off nothing from 4 board+ and about 70-80 at the bottom)

225 x 3

245 x 3

255 x 3 x 3 @ 10

Seated Military Press

95 x 5

115 x 5

125 x 5 @ 9

Bench

135 x 10

145 x 10 x 2 @ 8-, 8

Wide Grip Cable Row

160 x 8

180 x 8 x 2

Close Grip Lat Pulldown

180 x 6

200 x 6

220 x 6

Band Pull Aparts

Biceps

Decline Situps

BW x 12

BW +10 x 6

Bench Assistance 7/9/11

Seated Military Press
135 x 5 @8
135 x 5 @9
145 x 5 @9.5
145 x 5 @10
135 x 5 @10

Chest Supported Rows
3 plates + Qtr x 8
3 plates + Qtr x 8
3 plates + Qtr x 8
3 plates + Qtr x 8


Decline Bench
185 x 5
205 x 5
205 x 5
205 x 5
These felt nice on my lower back.

Shrugs
315 x 20
315 x 20
315 x 20
315 x 20
Wanted to go light on these. Took about a minute break between sets

Superset Inverted Rows & BW Dips
x15, x12, x12, x12 / x15, x20, x20, x20

Timed Ab work w/ exercise ball
3 minutes

The inflammation in my lower back is almost completely gone. I can now get out of bed without guiding myself up by using the wall and my desk. I am still amazed at the work that chiropractor did. Tomorrow I'll do front squats and avoid exercises like regular squats and good mornings where the weight rests on my back.

Yeeeeeep

GMOPs

355 x 5 x 2

365 x 5 x 2

These were harder than last week for some reason

Stiff legged deadlift

275 x 8 x 3

Deficit deadlift

275 x 5 x 3

Ball reverse hypers

Transversus

Seated military press

115 x 3

120 x 3 x 2

125 x 3 x 2

Did this because my back is wrecked from yesterday

Dumbbell bench

65 x 8 x 3

65 x 7

Weighted pull ups

BW x 5

BW+20 x 5

BW+30 x 5

BW+45 x 4+1

BW+45 x 5

Chest supported rows

2 plates x 8

2 plates and 2 tens x 8

2 plates and a quarter x 8 x 2

Cable rows

180 x 10 x 4

cable abs superset

Bench Assistance

Seated Military Press:

185 x 4

195 x 4

205 x 4, 4 @ 10

Dumbbell Bench:

95s x 10, 12, 12, 12

Bent-over Rows:

275 x 8

295 x 8, 8, 6

Lower back was still tired from Thursday

Cable rows:

220 x 10

250 x 10, 10

Finished with some incline curls

Bench Assistance

No bicep aching today, which was nice. It's sad that only bench seems to do it :(

Seated Military Press:
185 x 3
205 x 3
225 x 2 @ 10
205 x 3 @ 10

Bent-over rows:
225 x 10
275 x 7, 6, 5

Lower back was much more tired on these than expected.

Close-grip pin press:
225 x 5
245 x 5
265 x 5

Finished with a superset of one-arm tricep extensions and incline curls. Then some leg raises.

3/22 Press

Seated Military:
95x8
115x5
125x3
135x8

Incline:
95x10
115x8
135x5
165x3
185x6 PR?

Curls

Back to one-set training. It gives me a target to beat, and purpose to the lifting sessions. I think that 185x6 on Incline may have been a PR as well, so that is good news.

Bench Assistance

Seated Military Press:

185 x 5

205 x 5

205 x 3

185 x 5

I wanted to protect my hip a bit more, so I opted for the seated version instead of push press.

Tricep Death:

chest/10lb/2/3.25/4.5 board (the foam block)

225 x 5,5,5,4

185 x 5,5,5,5,5

245 x partial on the 2/3/4 block

Bent-over rows:

225 x 5

275 x 5

295 x 5

315 x 5, 5

Stability Bench:

25 on minis, 45s on greens.

6, 7, 8

the loose minis make this harrrd.

Cable rows:

stack x 6, 8

stack + 25 x 8

Ab wheelz

Bench Assistance

Seated Press

115 x 5

125 x 5

135 x 5, 5, 5 <---last one was a megagrinder

Dumbbell rows (w/ straps)

132 x 10

162 x 6, 6 Will be trying to increase reps at this weight over the next few weeks. UpperBax2ThaMax.

Tricep death (no board, 1 board, and yoga block ~ 0, 1, 2.5, 4, 5.5 board)

135 x success

145 x barely got 10 reps on various boards

Face pulls (mini band)

4 sets of 15-20

Bench Assistance

1/29/11

Seated Military Press

95, 115, 125 x 5

135 x 4

3 Board

205, 215, 225, 245 (PR) x 5

Dumbbell Bench

75 x 8 x 4

Pullups

BEACH GPP

Bench Assistance

Seated Military Press:
185 x 5
205 x 5, 5
185 x 5

3-board,
315 x 5
345 x 5
365 x 5

Dumbbell Bench:
75s x 20, 16, 16, 12

I sure wish we had dumbbells that were heavier.

Wide-grip pull ups

Then EPIC BEACH GPP

Week 4 Bench

Bench:
135x5
155x3
185x3
205x3
225x3
235x3
245x3
255x1 (paused)
260x1 (paused)
265xF (paused)

Incline:
185x3, 3
195x3, 3

Seated Press:
135x3x3

Shrugs 6 sets

Another mixed-result bench day today. Tried to hit some heavier paused singles, and they felt good up until 265 where I lost my set-up at the bottom. 260 on bench and the sets on incline felt strong though.

Punched right in the ego

Deadlift

395 x 1

Should've realized something was wrong considering how hard this was for my last warmup

405 x f

Failed at the knees for some reason, walked to the squat rack, leaned against it, aaaaaaaaaaaand straight up fainted on my feet. Going to put waaaaaaaaaay more carbs and food total in my diet

Good mornings
185 x 10
205 x 8
225 x 5 x 2

Stiff legged deadlift
245 x 8 x 3

Incline DB bench

60 x 5

65 x 5

70 x 5 x 2

Seated military press

95 x 8

105 x 6

115 x 5 x 2

Chest supported row

115 x 8

135 x 5 x 3

Chest ups,

BW x 8 x 4

Dips superset

BW x 10 x 4

Still trying to work on muscle ups, can't get the grip quite right.

Hanging leg raises

Bench Assisstance

12/3/10

Incline Close Grip Bench

165, 175 x 5

185 x 4

Seated Military Press

95 x 7

115 x 5, 5

T-bar Rows

135, 225, 225

Pullups superset Dips

GHR Abs

Bench Assistance

Incline bench (closer grip)

155 x 5

165 x 5

175 x 5 -PR

Seated press

95 x 10

115 x 6

125 x 5

T-bar rows

180 x 8

205 x 5

225 x 5

Dips

BW x 18, 16, 16

ss'd w/ Pullups

BW x 14, 11, 11

Finished with GHR abs.

Bench Assistance

Incline Bench
225 x 5
235 x 5
245 x 5

Military Press
155 x 8
165 x 8
175 x 7
185 x 5 + 1f

Felt pretty good on these since i only did 3 sets of incline.

Supersetted
dips, 15, 17, 18, 13
pull ups, 10, 11, 7, 6

So much pump

FInished with one arm cable rows:

120 x 8
140 x 8
150 x 8, 5

start losing my grip

and ab wheel

Bench Assistance

Close Grip Incline Bench
225 x 5
235 x 5
245 x 5 @ 10
225 x 5 @ 9+

Military Press:
135 x 8
155 x 5, 7
145 x 8

Dips:
4 sets x 12-18

Wide-grip pull ups:
4 sets x 8-12

One arm cable rows:
80 x 8
100 x 8
120 x 8, 8