Luke 9-24, 9-26 Squat and Bench

Squat
365 x 3
395 x 3
415 x 3 @ 9 PR of 10 pounds not all depth

Low Anderson Squats
265 x 3
275 x 3
285 x 3
295 x 3
305 x 3
315 x 3

other stuff

Bench
225 x 3 @ 9
235 x 3 @ 10 PR of 5 pounds
245 x 1 @ 10 ties PR
225 x 3 @ 10-

Band resisted bench

Pull Ups
BW x 30, 15, 15, 10

SS with Standing Press
115 x 5
125 x 5
115 x 5
105 x 5

Shrugs, triceps, chest supported rows,
abs

Luke 9-21-12 Bench

Bench
210 x 5 @ 9
215 x 5 @ 10- ties PR for 5
215 x 5 @ 10

Standing Press
115 x 5 x 4
125 x 4

Dumbbell Bench
75's x 10 x 3

Shrugs
many

Dumbbells for the arms

Luke 9-14-12 Squat, 9-15-12 Bench

Worked out both days with Alex at AHCCC after Big Bear trip

Squat
375 x 1
395 x 1
415 x 1 @ 9
430 x 1 @ 10
440 x 1 @ 10 5 pounds below PR

Dumbbell Lunges
70's x 10
80's x 10
90's x 10

Overhead Squats
45 x 10
65 x 10 kinda hurt shoulder
45 x 10

some machines
ball cable transversus

Bench
205 x 1
225 x 1 @ 9+
230 x 1 @ 10
235 x 1 @ 10
230 x 1 @ 10
230 x 1 @ 10
the bench setup felt really weird at this gym.  I couldn't get my hands right or get my tuck right.  Felt heavier.

Standing Press
95 x 5
115 x 5
125 x 5
130 x 4 PR

Dumbbell Bench
75's x 8
85's x 6
90's x 4 PR

Muscle ups
BW x 5 PR

Shoulders Raises, Incline Curls, Triceps extensions

Luke 6-9-12 Bench Assist

Standing Press
115 x 3
125 x 3
135 x 2
125 x 2 x 2

neutral grip dumbbell bench
65's x 8 x 2
70's x 8 x 2

Lat pulldown
180 x 8
200 x 8
230 x 8
260 x 5 PR

other stuff mainly biceps and shoulders and abs and triceps

Luke 6-4-12

Last friday
sumo deficit deadlift
295 x 5
335 x 5
345 x 5 these suck

stiff legs
245 x 8 x 3 these hurt my shoulder sometimes

other stuff

last saturday
Standing Press
105 x 5
115 x 5 x 4

other stuff

monday
lunges
165 x 10
185 x 10
205 x 10
135 x 20

machines

Bench Assist. Fri/Sat. 1/20-1/21.

**** (MISSED 2 WORKOUTS MID-WEEK DUE TO ILL STOMACH) ****

Band-Lightened Bench 5x3
155 (@8), 165 (@9), 175 (@10), 165 (@10-)
-> w/ purples (doubled)

Standing Press 4x5
65 (@8), 75 (@9+), 75 (@9+), 75 (@9+)

Cable Flys 4x10
35lbs (@7), 50lbs (@9), 50lbs (@9+), 45lbs (@9+)

**** (RAN OUT OF TIME, GYM CLOSES EARLIER ON FRIDAYS, FINISHED SATURDAY MORNING) ****

Wide-Grip Cable Rows 4x5
130 (@9+), 130 (@9+), 130 (@9+), 130 (@9+)

Close-Grip Lat Pulldowns 4x5
170 (@9+), 170 (@9+), 170 (@9+), 170 (@9+)

Rear Delt Fly Machine 4x10 (vertical grip)
85 (@7), 100 (@9), 115 (@10), 115 (@10)

Hammer Curls
30dbs x7, 30dbs x6

Preacher Curls (outer open grip) 2x6
50lbs, 50lbs

EYH Bads (wrist extensors)
-> greens x20 reps, yellows x10 reps, yellows x10 reps

Bench Assist. Fri. 11/4.

Push Press 5x3
95 (@8), 105 (@10), 95 (@9), 95 (@8), 105 (@10)

Strict Standing Press 3x8
65 (@8+), 65 (@9), 65 (@9)

Stability Bench 3x10
-> first 2 sets w/ one 27.5db on each side
-> 3rd set w/ one 27.5db + a 10db on each side (but failed on 9th rep)

Cable Rows 4x12 (explosive)
100, 100, 100, 100

One Arm Db Rows 4x12 ea.
45db, 55db, 55db, 55db
-> (staying explosive on each rep)

Power Curls (heavy)
80x4, 80x4+f

Incline Db Curls 3x10 (light)
20dbs, 20dbs, 20dbs

Bench Assist. Fri. 10/28.

Push Press 5x3
85, 95, 95, 105-> P.R.!!!!, 105

Stability Bench 3x10
-> all w/ one 27.5db on each side

Standing Press 3x8 (belted)
65, 65, 65

One Arm Row 4x10 ea.
65db, 65db, 65db, 65db

Cable Rows 4x8
120, 110, 110, 110

Db Bicep Curls 4x10
20dbs, 20dbs, 20dbs, 20dbs

Bench Assist Friday 10-28-11

Push Press
105 x 3
115 x 3
125 x 3
135 x 3
145 x 3

Standing Press
85 x 8
95 x 8, 6

Stability Bench
Cable Rows
Dumbbell Rows
Skull Crushers
Hammer Curls

Gold for cash

Dadlifts
365 x 3 x 3
It's like I'm trading my strength

everything else

Push press
135 x 3
145 x 3 x 2
150 x 3 x 2

Standing press
95 x 8 x 3
Apparently this is what I traded it for, because this is a volume PR

the other everything else

Combined 5 Hour Workout: Deadlifts & Bench Assist. Fri. 10/21.

--> DEADLIFT ASSISTANCE WORKOUT

Deadlifts 3x3 (belted)
315 (@8), 335 (@9+), 345 (@10) --> P.R.!!! (very touch finish, I hitched the bar up somewhat at the end, lockout is still my weakpoint on deadlifts)

Sumo Rack Pulls 4x5 (belted)
-> (starting w/ bar from about 1 inch below knees)
315, 335x3 (losing grip), 335, 355x4+f (couldn't lock out last rep, just couldn't get hips through, also tough to grip)

Hamstring Curl Machine 3x8
60lbs ea., 60lbs ea., 60lbs ea.

**** (HALFTIME HAHA - ATE A SANDWHICH AND TOOK A HALF HOUR BREAK FROM LIFTING) ****

--> BENCH ASSISTANCE WORKOUT

Push Press 5x3 (belted)
85 (@8), 90 (@9), 90 (@9), 95 (@9), 100 (@9)
-> push press is improving!! my sets with 95 & 100 felt much easier today than in the past!! (& this was after deadlifting too)!!

Standing Press (strict) 3x8
65 (@8), 65 (@8), 65 (@8)

Stability Bench 3x10
-> all w/ one 25db on each side

Cable Rows 4x8
130, 130, 130, 130

One Arm Db Row 4x10 ea.
75db, 65db, 65db, 65db

Db Bicep Curls 4x10
20dbs, 20dbs, 20dbs, 20dbs
-> (didn't go heavy, kept good form, elbows feel good)

Transversus Cable Crunches on Aerobics Ball 4x15
57.5lb, 57.5lb, 67.5lb, 77.5lb

**** (STRETCHING & 3 MIN. COOL-DOWN) ****

Bench Assistance. Fri, 10/14.

Incline Bench 3x5
115, 125, 130

Standing Press 4x3
85, 90, 90, 85
-> (first 3 sets all @ effort level 10)

Floor Press 3x5
125, 135x4+f, 125x4+f
--> (**** ON THE LAST 2 SETS, I FAILED BOTH FINAL REPS THE EXACT SAME WAY - AS A RESULT OF NOT STAYING TIGHT, REALIZING I HAD MESSED UP AND THEN TRYING TO RE-TUCK AND BRING IN MY RIGHT ELBOW WAY INSIDE BEFORE PRESSING THE WEIGHT BACK UP AS A LAST SECOND MEASURE IN THE FORM OF A HAIL MARY AND KEPT FAILING WITH MY ELBOWS NOT EVEN MAKING IT 3 INCHES OFF THE FLOOR AND OBVIOUSLY MY RIGHT ARM WAS THE WEAK LINK GIVING OUT ****)

Weighted Pullups 3x5
BW+30lbs, BW+35lbs, BW+35lbs

Bent Over Rows 3x8
95, 95, 95

Db Bicep Curls (standing) 3x9
25dbs, 25dbs, 25dbs


**** THEN, SOME GRIP STRENGTHENING WORK ON SATURDAY ... ****

Forearm Gripper Holds (5 sets x 20 sec. holds)

Wrist Extensors "Finger Spreads" (4 sets x 15 reps)

Summary

Squat
315 x 1 x 5

Bench
205 x 1 x 2
then a bunch of failures

Good morning
315 x 5
325 x 5 x 3

Incline bench
155 x 5 x 3

Standing press
115 x 3 x 2
120 x 3 x 2

Bench Assistance

Incline Bench:

225 x 3

235 x 3

245 x 3

255 x 3 @ 10-

Standing Press:

185 x 3

205 x 2 + 1f

185 x 4 + 1f

My form was off on these. I was failing 2" below the lockout.

Floor Press:

225 x 5

245 x 5

255 x 5 @ 9

Feeling better about this exercise

Chin Ups:

bw x 17, 15, 12

Bench:

225 x 10, 10

Cable Row:

250 x 10, 10, 8, 5

No rest, so I got exhausted by the last set.

Finished with some GPP.

Luke 11-14-11 Press

Incline Bench

145 x 5

155 x 5

165 x 5 @ 9

Standing Press

115 x 3 @ 9-

135 x fail

125 x 2 + fail

I'm back to sucking really hard at these

Semi-Bent Over Rows with straps

185 x 5

225 x 5

265 x 5

285 x 5

315 x 5

Bench

135 x 10 @ 8

155 x 10 @ 9

155 x 10 @ 9+

Close Grip Lat Pulldown

200 x 8 x 3

cable abs

overhead shrugs

Bench Assistance

Incline Bench:

225 x 5

235 x 5, 5

These were harder than I expected for some reason.

Standing Press:

135 x 3

165 x 3

185 x 3

200 x 3 (misload: should have been 195)

205 x 3

Floor Press:

225 x 5, 5, 5

Did one set of 6 pull ups between. I should have warmed up.

Chest-supported Rows:

135 x 5

180 x 5, 5

Ughh, came to practice late and was running out of time to finish all the sets. Lots of personal problems.

Bench Press:

225 x 10, 8

Then did some beach GPP.

Stagnant

Deadlift
365 x 3 x 3
Tried conventional, don't know why

Rack pull
365 x 4 x 2
365 x 3 x 2

kettlebell swings and abs


Incline bench
155 x 5 x 3

Standing press
115 x 3 x 2
120 x 3 x 2
It's been way too long since doing these. I almost forgot my grip.

Floor press
155 x 5 x 2
165 x 5
pull ups superset
BW x 15 x 2
BW x 12+3

Bent-over row
185 x 5 x 3

Bench
135 x 10
135 x 9 x 2

closer

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

Bench Assistance. Fri. 10/7.

Incline Bench 3x5
125, 125, 125

Strict Standing Press 4x3
85, 95, 90, 95
-> (w/ 95 I leaned back a lot and struggled to lock it out but I still got it).

Floor Press 3x5
125, 130, 135

Weighted Pullups 3x7
BW+25lb, BW+25lb, BW+30lb

Pendlay Rows 3x9
95, 95, 95

Bicep Curls 3x7
60bb, 60bb, 60bb

Luke 10-7-11 Bench Assist

Incline Bench

135 x 5

155 x 5 @ 10-

165 x 5 @ 10

Standing Press

felt shitty, worked up to 115 x 5 partial ROM, was hurting shoulder kinda

superset with wide Grip Pullups

BW x 15 x 3

Bench

135 x 10

145 x 10 @ 10 felt so hard

Chest Supported Rows

2 plates + 25 x 6

Incline Curls

35's x 6 x 3