8/29 Bench

Warmups with Cuban Presses and some other stuff

Bench:
135x5
165x5
185x5
205x5x5

Incline:
135x10x5

Upright Row:
65x10x5

Curls & Stretching

Body is definitely not used to the volume. I feel like I could have hit 225x5 today if I were doing just 1 set, so my 5x5 will probably be about ~20lbs lower than 1 all-out set of 5. Upright Rows felt pretty good so long as I used a narrow grip and pulled up to chin level. Hip still feeling like crap.

Personal problem: lifting alone

Squat

285 x 3 @10

wait what

275 x 3 x 4 @9 to 9+

dammit

Front squat

175 x 5 x 4

Pause squat

225 x 3 x 3

split jumps, abs superset

Bench

175 x 3 x 3 @9

180 x 3 x 2 @9+

Pause bench

155 x 3 x 2

160 x 3

Pin press

155 x 5

145 x 5 x 2

155 x 5

Letting each rep rest completely for these makes them terrible

Dumbbell row,

100 x 8 x 4

upright row superset

Alone time

Squat

255 x 5

265 x 5

275 x 5

280 x 5

280 x 4

sllllooooooowwwww progress

Zercher squat

225 x 5 x 4

Pause squat

225 x 3 x 3

plyabs

Bench

155 x 5

165 x 5

170 x 5

175 x 5 x 2

Pause bench

155 x 3 x 3

Pin press

145 x 5

155 x 5 x 3

I don't know why I'm so bad at these

Dumbbell row,

90 x 8

100 x 6 x 3

upright row superset

Notice the order

Bench

195 x 1

205 x 1

215 x 1 (5 lb unnoticeable PR)

Pause bench

145 x 5 x 2

155 x 5

Decline bench

165 x 5

175 x 5 x 2

Chest supported row, upright row superset

Squat

295 x 3 x 3

Some sets started ugly but I fixed it in the middle and end

Front squat

175 x 5 x 4

Leg press, cable abs superset

If you follow closely you'll notice I skipped something

Deadlift

uneventful with grip issues

Bench

175 x 3 @8

180 x 3 @9-

185 x 3 @9

Pause bench (3 sec)

135 x 5

145 x 5 x 4

Higher rep pause bench with no one to count kind of screws me up

Decline bench

155 x 5 x 2

165 x 5 x 2

Chest supported rows, upright rows superset

abs

I'm still a powerlifter I swear

Squat

295 x 1 x 3 @9

305 x 1 x 2@9

Zercher squat

205 x 5

225 x 5 x 3 at least I kind of lost count

Pause squat

225 x 3 x 2

235 x 3

Abs and jump lunges

Bench

195 x 1 x 4 @9 to 9+

195 x I suck

Dumbbell bench

60 x 8

65 x 8 x 3

Decline bench

145 x 5 x 4

Don't know if it was the lack of decline or the burnout from dumbbell but these were really hard

Lat pulldown,

180 x 8 x 4

upright rows superset

70 x 8 x 4

Going to try upright rows because I don't feel shrugs in my traps anymore

even more abs

Bench Assistance. Friday, 4/1/11.

Shoulder Press 4x5
90, 85, 85, 85

Close-Grip Pin Press 4x5
135, 135, 135, 135
-> w/ pin height about 5 inches off chest

Weighted Pullups (semi-wide hammer grip) 4x5
-> all @ BW+35

Upright Rows 4x5
-> all w/ 60bb (not too heavy)

Biceps
-> 60 bb (open curl) -> 20s (hammer grip)
-> 1st set: 10 reps -> 8 reps; 2nd set: 7r -> 6r; 3rd set: 7r -> 6r

Triceps
-> BW Dips -> 100 lbs on Dip Machine
-> 1st set: 10 reps -> 10 reps; 2nd set: 7r -> 8r; 3rd set: 7r -> 8r

Super Incline Flys 1x10, 2x8
-> all w/ 15s

Rear Delts 3x15
(laying down on bench w/ elbows bent ~90 degree angle)
-> all w/ 15s

**** WEIGH-IN: 139 LBS ****

3/11 Press

Incline (close grip):
135x3
155x3x2
165x3x2
175x3x2
185x3

DB Press:
40x5/5
50x5/5x3
55x3/3x2

Upright Row:
60x8/8x3

Incline was pretty tough today because I wasn't used to such a close grip. Felt pretty effective though. Also, learned that my left arm is stronger than my right today. The presses at 55lbs were easy for my left arm (probably could have done 6 or 7) but I had to strain to get 3 on my right. Strange.

3/8 Press

Push Press:
95x5
115x3
125x3
135x3x4
140x3x2
145x3x2

OH Pin Press:
135x3x2
145x3, 2

DB Press:
40x8/8
45x8/8, 8/8

Upright Row:
45x8/8
55x8/8, 8/8

Biceps

Working the volume end of the spectrum on my main lifts (squat and push press). It felt pretty good today, but what I have to focus on is getting maximum explosion on each and every set - not trying to conserve energy.

Also tried standing overhead pin presses today. I don't think these are a good move, as I end up leaning waaaaaay too far back.

The Quest for Stronger Shoulders continues...

Deadlift

10/7/10

Deadlift

suited

365, 402 x 1

425 x fail

I got it 3" above the knees in less than a second and couldn't go farther

need to work on lockout

Block Pulls

just under knee

381 x 3

402 x 5

425 x 1

402 x 3

Shrugs

315, 315, 365, 405

Upright Row

155 x 6 x 3

at this point my whole body was shot, specifically lower back

Abs

9/17 Bench

Bench:
135x10
185x5
205x6, 4 (paused)

Dips:
BWx6
45x5, 3

Chins:
BWx8
25x8
45x4, 2

Upright Rows:
95x10, 10

Well, my pressing numbers have certainly taken a hit but they should come up shortly. Two steps forward, one step back I guess.

Bench

8/27/10

Foam Roller Press

225 x 3

235 x 3

245 x 3

255 x 2 + 1 fail

Pin Press

235 x 4 x 3

Upright Row

185 x 5 x 3

Dean Raises

35lbs x 6 x 3

Pullups superset Abs

2.16.10--Upper Back

Only Greg and I were there for the 9:00 session. Not necessarily a problem on upper back days -- we finished in 50 min.

Upright Row

55x8
95x6
115x6x3
125x6

Band-Resisted Shrugs (purple)

135x6
185x6
225x4
185x6x2

BW Neutral-Grip Pull Ups
singlesx3 and a couple of negatives

Hammer Curls
22.5 (each arm)x8x2
22.5 (each arm)x5

Upper Back

2/16/10

Only Scott and I were there for the 9:00 session. Not necessarily a problem on upper back days -- we finished in 50 min.

Upright Row

145 x 6 x 4 (6 reps, 4 sets)

Band-Resisted Shrugs

315 x 6 x 4

BW Close-Grip Pull Ups

Hammer Curls

Abs

11/28/09 DE Squat, Accessory Uppers

Speed Box Squat (~14" box, against greens):
205 x 2 for 8 sets

I had strained my right hamstring on 11/17 and took 11/24 off from squatting to get it in order. Normally I lift thru things like this, but I felt like it would heal quick and I would only miss one lift (instead of lifting thru it and prolonging the injury). I made the right choice, the missed lift allowed it to heal and the speed squats felt fine.

Band (green) Pull Thrus:
3 x 10

Shoulder Pin Press:
155 x 5 for 3 sets

Upright Rows:
135 x 8 for 3 sets

Incline DB Curls:
40s x 6 for 3 sets