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 8/11/2010

Shrug Machine

5 Plates on each side w/ short pause

x 10, x 10

+2 more plates on top

x 8, x9ish + Strip set

Bent Over Rows

185 x 6

185 x 6

185 x 6

Close Grip Pull Ups w/ BW

x14

x10

x10

Superset Seated Bicep Curls w/ Reverse Flyes

30 lbs dumbbells for biceps and 40 lbs for flyes

3 sets of 8-10

Nobody else did upper back today? :(

Dumbbell rows

162 x 8, 8, 11 -PR

Barbell shrugs

405 x 12, 12, 12

Pullups

BW x 16, 11.5, 9 -biceps fried

8/3/10 Upper Back

Pullups

BW+55 x 6

BW+70 x 5, 5, 4

Dumbbell rows

162 x 7, 7, 7

Barbell shrugs

405 x 10, 10, 10

Hammer curls

55s x 8, 8

50s x 10

Plyos

Jumprope, weighted vertical jumps, broad jumps, sprints

Upper Back

T-bar rows -will probably start doing these regularly again

180 x 5

200 x 5

210 x 5

220 x 5

Pullups

BW+35 x 10

BW+45 x 8, 7

Barbell shrugs

365 x 15, 15

405 x 12

455 x 8

Hammer curls

50s x 10

55s x 8, 8

50s x 8

Plyos

Jump rope

Weighted vertical jumps

Sprints on the track x 4

Upper Back

Pull-ups:
BWx8, 5
25x5
45x5, 3

Lat Pulldowns:
180x8
210x8
225x8

T-bar Row:
100x10
145x10
170x10
190x10
225x5

Upper Back

Felt like I had a bad fever and wasn't planning on going to the gym. I took some Tylenols and felt a little better so I tried lifting. Felt alright once I started lifting, but hopefully it isn't anything serious that flares up tomorrow.

Dumbbell rows

162 x 10, 8, 8

Barbell shrugs

315 x 10

405 x 10, 10

Cable rows

200 x 8

210 x 8

220 x 8

Upper Back

Dumbbell rows

162 x 8 (w/ straps)

172 x 8 -I tried this without straps and the dumbbell was twisting and slipping pretty badly

182 x 7 -PR (straps back on)

Pullups

BW+45 x 8, 7, 7, 7

Barbell shrugs

315 x 20 (w/ straps)

365 x 20 (alternated grip) -I think I'm stronger with an alternated grip instead of double overhand with straps

405 x 12, 10

Hammer curls

55s x 10

60s x 8, 7

Post-training BW: 185.5 lbs -need to watch this, but I'm pretty sure this is higher than 180 because I've been pigging out for the past 4 days.

Upper Back

Dumbbell rows (w/ straps)
130 x 10
175 x 6, 6

Pullups
BW+45 x 8, 7, 7

Barbell shrugs (w/ straps)
315 x 20
405 x 10, 10

Kneeling abs (alternating left and right side)
90 x 10
95 x 10, 10

Hammer curls
45s x 10, 10

Bench and Upper back

Bench:

135 x 3

145 x 3

150 x 3

115 x10, 10

foam presses:

135 x 5

155 x 5

155 x 4

135 x 5

lat pull downs:

120 x 10

130 x 10,10

shrugs:

2 plates x 10

3 plates x 10, 10, 1o

Bench/Upper Back

For the next 3 weeks leading up to the July meet I'll be benching heavy on Wednesdays and light on Saturdays.

Bench (brief pause)

175 x 3

185 x 3, 3

145 x 10, 10

Foam presses

185 x 5

205 x 3+2fails

225 x 1+1fail

185 x 5

Lat pulldowns

230 x 9

240 x 8

250 x 7, 7

Machine shrugs

10 plates x 15, 15, 15, 17

234

Yesterday's Upper back

the usual

Today's bench

Bench

175 x 1

185 x 1

190 x 1

195 x 1

200 x 1 (PR)

Barrier broken. I see you, 2 plates.

2 board

185 x 3 x 2

195 x 2

195 x 1

205 x 1

Floor press

165 x 5

175 x 5 x 3

Dumbbell row

112 x 6 x 3

Curls

in the squat rack

Heavy Bench/Upper Back

Pulled an all-nighter last night, but training wasn't too bad.

Bench (full commands)

195 x 1

205 x 1 -didn't feel too bad

210 x 1 with help -Matt didn't want me to struggle too much since it was the 3rd set so he helped the bar up

210 x 1 (brief pause) -PR, this was a max effort very slow rep, ass might have come up

205 x 1 (brief pause) -felt pretty easy

Don't know why 205 was so much easier than 210 today. My bench has felt good this past training cycle and I've been hitting 2 rep and 3 rep PRs but this doesn't seem to carry over to my 1 rep max much on bench. For the next few weeks leading up to the July meet I'll try and get more heavy benching in. Maybe I'll do 1 light day and 1 heavy day.

Incline bench

135 x 5

145 x 5

155 x 5, 5, 5

Wide grip pullups

BW x 12, 12, 12

Barbell shrugs (w/ straps)

315 x 20, 20, 20

Bench/Upper Back

Good training session today. Hit some PRs and also saw Matt play with some big weights.

Bench (brief pause)

175 x 3

185 x 3, 3

190 x 3 -PR, last rep was slow so I dropped back down

185 x 3, 3 -last rep of last set was veeeerry slow and the bar barely stayed in motion

Foam roller bench

195 x 3

205 x 3

215 x 3 -PR

225 x 2+1fail

Lat pulldowns

240 x 8

250 x 5

260 x 5

270 x 5

Barbell shrugs (w/ straps)

315 x 20

405 x 15, 15

455 x 10 -probably should've stuck with 405, form was shitty on this set

Bench, Upper Back, Shoulders

Bench:

135 x 4, 4

140 x 4, 4

145 x 4, 3 (failed last rep)

Foam roller press:

135 x 4

145 x 4

145 x 4

150 x 3 (failed last rep)

Pull ups:

BW x 10, 10, 10

Shrugs (used big boy kyle's straps)

6 plates x 10

6 plates x 10

8 plates x 10

Bench/Upper Back

Bench (brief pause)

165 x 4

170 x 4, 4

175 x 4, 4, 4

Foam roller press

185 x 4

190 x 4

195 x 4

200 x 4

Pullups

BW+45 x 7, 8, 7

Machine shrugs

I used Kyle's thick black straps for these. They felt really great, like I could hold onto anything.

10 plates x 20

12 plates x 12

14 plates x 8

Edit: Measured my bicep after back work (right arm) at 16" and forearm at 12.5"

Bench/Upper Back

Bench (brief pause)

175 x 2

185 x 2, 2

190 x 2

195 x 2, 2

Foam roller press

185 x 3

195 x 3

205 x 2

215 x 1

225 x 1

Chest supported rows

115 x 10

125 x 8

135 x 7

145 x 7

Barbell shrugs

365 x 12

405 x 6 then grip gave out

365 x 11

Grip was pretty weak today, maybe from the heavy benching.

Kneeling abs

97.5 x 4 sets of 10-12

5/8 Accessory

Reverse Grip Bench:
165x4
185x4, 4
195x4 PR

Floor Press:
185x8
205x6, 6
185x16 LOLPR

Reverse Pushups
Band Face Pulls

Saturday training. Did reverse grips instead of speed work to save my elbows, and made a PR there. On the last set of floor presses, Greg wanted to rep out 185 so I made it into a competition. He got 11, and I got 16. Victory!

Bench and Upper Back

Bench

155 x 3

165 x 3

165 x 3

Weighted Push-Ups

65x3
88x3
99x3
110x3
110x3

Floor Press

135 x 8

165 x 4

155 x 5 Last one was a grinder

155 x 5 The first four felt pretty easy but the last one was another grinder

Bent-Over Barbell Row

135 x 8

135 x 8

135 x 8

145 x 8

Ultra Wide Grip Cable Row Shrug

150 x 12

150 x 12

150 x 12

Gymnastic Rings Pull-Ups (3 sets of 8) and Dips (3 sets of 12) at Drake

Squat/Bench/Upper Back

Squat

225 x 5

235 x 5

245 x 5, 5

1 hour break for the video review session, got some valuable advice about coaching the lifts

Hungry as hell by now so I kinda rushed the rest.

Bench (brief pause)

155 x 4, 4

165 x 4, 4, 4, 4

Incline bench

135 x 7

135 x 5+1 w/ help

135 x 4

Lat pulldowns

220 x 8

230 x 8

240 x 7

Smith shrugs

3 plates x 20

(straps on)

3 plates+25 x 20

4 plates x 15