I found grips that don't hurt

Hack squat machine

315 x 5 x 3

Zercher squat

225 x 6 x 3

Bulgarian split squats

30 x 8 x 4

whatnot

Reverse grip bench

135 x 5

145 x 5

150 x 3+2

Wrist extension hurts with pressure, but apparently only when pronated so supinated and semipronated grips are fine. Although later in the workout I found myself able to extend my wrist while pronated so it might just be a matter of stretching. Hope it goes away eventually though.

Neutral grip dumbbell bench

55 x 5

60 x 5

65 x 5 x 2

Tate press

25 x 8 x 4

Pendlay row

135 x 8 x 2

145 x 8

155 x 8

Shrugs

365 x 5

385 x 5

405 x 4

315 x 8

Bench

Bench
135 x 6 sets of 4

Close grip bench
155 x 5, 5, 5

Tate press
25s x 12, 11, 10

Close grip pulldowns
180 x 4 sets of 8

Bench

Bench
warmups
165 x 5
175 x 5
185 x 2.7 -completely stalled about 6 inches off my chest

3-board press
185 x 3
195 x 3
205 x 2 + 1fail
195 x 3

Standing overhead press
95 x 7, 8
105 x 5
95 x 6

Tate press
22.5's x 9, 10, 9, 12 -first time doing these and they felt pretty good

DE Bench

This is from yesterday night.

Bench Press: 115x3x9
145x3
175x3
195x3

Most of these were pretty solid. The one thing that I had trouble with and kinda fixed was using my lats at the bottom. If I don't come down right, I don't get that activation.

Tate Press: 35x10
50x8, 6, 6

I am no longer making progress on these, so it is time to switch them out. I will be doing rolling extensions next week.

Chest-supported Rows: 2 plates x 5
2+25 x 5
3 plates x 5 x 6

Hammer Strength Shrugs: 4 plates/side x 15, 15
5 plates/side x 8, 8

Since I had no chalk, my grip slipped on the crappy handles after 8 reps. They must oil those things.

Hammer Curls: 35x10, 10

50 reps on Hypers and 2x15 Side Bends to finish

The Devil's Lair: Last DE Bench

Bench: 95x3x4
115x3x4
135x3
165x3
185x3

I need to remember 3 main things: 1 - leg drive; 2 - chest up & belly full of air; 3 - sink my lats and press with my back & tris. Starting to get it, which is a good sign.

Tate Press: 35x10
45x10, 10, 10

Cambered Bar Bench Pull: 25'sx5
35'sx5
45'sx5, 5, 5, 5

Rickshaw Shrugs: 315x10x4

Forearm Hammer thing

Weighed in at 205 again today. Ted decreed that this was not enough, and that I needed to be at least 220 by the February meet.

The Devil's Lair: DE Bench 2

Well, I re-gained 3lbs to put me at 203, which makes me feel better. I have been eating beef and elk for the past couple of days. Delicious. Ted recommended the Nog as well for weight gain. Seems to be a trend...

Bench: 95x3x6
115x3, 3
135x3, 3
155x3
175x3

Things started clicking a bit more today. By the end the leg drive and tightness were starting to come together which is nice.

Tate Press: 40x10x4

Cambered Bar Bench Pull: 25's x 10, 10
35 x 10
40x5x6

Ted said that I really need to push the weight on these to get strong lats and a big bench. Will do.

Rickshaw Shrugs: 225x10, 10, 10
275x10, 10

These felt good, even with the fat handles.

Forearm Stuff to finish.

The Devil's Lair: DE Bench

Today was the first day at Diablo Barbell. I met a few of the guys, and Dalen Randa coached me today. Training here the entire winter break will cost me $150, which I feel is a very reasonable price considering Ted told me that most of the new people here routinely add 200-300lbs on each of their lifts. Conjugate system FTW.

Bench Press: 95x3x8

Dalen said that I need to get more leg drive and focus on bending/pulling the bar apart. He said everything else looked good, except that ideally I should be benching to my upper abs (not a possibility in USAPL). He is also able to do that strange belly inflation thing that I do, and said that I should do it when I bench.

Tate Press: 35x10
40x10, 10, 10

Cambered Bar Chest Supported Rows: bar + 50lbs x 10
+90lbs x 6
+70lbs x 8
+50lbs x 10, 10

Rickshaw Shrugs (device weighs 135lbs): 185x10, 10, 10, 10

Warm-up was a ~300ft trip with a sled, and the workout ended with reverse hypers and abs. This will be done on all lifting days. Tomorrow is ME Squat, so I look forward to not being able to walk.

Weekend Bench

Speed Bench (quadded minis): 95x3x6
105x3x2

Manpon Press (medium grip): 185x3
195x3, 3
205x3, 2

Tate Press + Cable Triceps: 37.5x12
stack x 15
37.5x10
stack x 8
37.5x10

Cable Rows: 150x10
180x8
190x8, 8

+ the swiss ball leg rotation ab thing with the ball that has sand in it x 3 sets

Today was good. I worked on arching more and I tweaked my benching to where I keep my elbows more tucked all the way up using more triceps and lats. I felt a lot faster and just as strong doing this, rather than flaring my elbows. It felt a lot stronger on the manpon presses too. I will need to really work on my triceps to make this my regular bench style though.

Bench

Band-resisted Bench (green): 45x5, 95x3x3, 115x3, 95x3x4

Reverse Grip Floor Press: 135x5
155x5
155x5
155x4

Tate Press (regular DB): 40x10x4

Cable Stability Bench: 45x20
70x12
80x12x2
Strip Set

Face Pull: 120x15x2, 100x18

Well the Accutane is seriously starting to screw with me. My joints today were killing me. The face pulls were very helpful though. The new wraps were good, and I was actually able to do all of the speed benching with a normal grip. Progress. I think I will be stuffing myself into the Blast Shirt on Saturday.

Crazy Benching

Well, tonight was basically trying to find out what doesn't beat the crap out of my left wrist and go with that.

Fat DB Bench: 60lbsx12, 70x12, 70x10, 90x Miss (3 times)

Rev. Grip Lockouts: 135x5, 185x5, 175x5, 185x3

Rev. Grip Rev. Band Press (purple): 135x5, 155x3, 165x3, 175x2

Tate Press (fat DB): 40x10, 40x10, 50x5, 50x7

Scap Pulls: 6, 6, 6, 6

Strange Transverse Ab Cable thing: repped out until I felt it and then held for 15 sec x 4

Thinking I just may convert to reverse grip and work on that for a while (learn the groove, get strong, etc.)

And as for Phil's suggestion, I am working on it. If all goes well I should be able to get to at least 230 by the end of spring quarter (although 245 would be nice).