Luke 5-18, 5-19 Dead, Bench Assist

Deadlift
435 x 1 @ 10
485 x fail couldn't get off ground

Stiffies
up to 300 x 8 kinda hurt right shoulder from this, but it's better now

other stuff

Weighted Pull Ups
BW x 5
BW + 45 x 5
BW + 70 x 5
BW + 90 x 4
BW + 70 x 5

Bench
145 x 10
155 x 10
165 x 12

more other stuff

Max Effort Foam Roller Bench. Sat. 3/17/12.

Max Effort Foam Roller Bench 3x1
170 (@9), 175 (9+), 180 (@10)

Semi Close Grip Incline Bench 3x5
105 (@8), 115 (@9), 125x4 (@10)
-> (on the last set, I brought my elbow in too far and failed on the 2nd rep, a simple form error, but I was fatigued and racked it after the 4th rep)

Weighted Pullups 3x3
BW+45lbs (@9), BW+45lbs (@9+), BW+45lbs (@9+)

Shrug Machine 2x20
-> (facing in)
3 pes, 3 pes
-> (my grip wasn't so good due to small blisters)

Cable Rows 2x8
-> (medium horizon grip)
100, 100

Db Curls
20dbs x15 (@10-)

**** WEIGH-IN: 137 LBS BODYWEIGHT ****

Bench Singles. Tues. 11/01.

**** FORM CHANGE: I SWITCHED TO A WIDER GRIP TODAY. AFTER BENCHING WITH MY RING FINGERS ON THE BAR RINGS FOR A SOLID 6 MONTHS NOW, OR HOWEVER LONG IT HAS BEEN, I AM NOW SWITCHING BACK TO BENCHING WITH MY MIDDLE FINGERS ON THE RINGS TO HELP GET A BETTER TUCK & KEEP MY ELBOWS IN WITH MY LONG ARMS. ****

Bench 3x1
155 (@8), 165 (@10), 165 (@10)

Pause Bench 4x3 @ (3 sec.)
115, 115, 115, 125
-> (working on keeping elbows against lats during tuck).

Pendlay Rows 5x5
115, 115, 115, 115, 115

Weighted Pullups 4x8
BW+10lbs, BW+10lbs, BW+10lbs, BW+10lbs

BW Dips 4x5

Barbell Shrugs (*high reps*)
225x20, 225x30, 225x27, 225x40
-> (did all reps very quick & explosive).
-> (kept going during set even after reps were not full range of motion anymore).

I'm staring to like the 5 rep days

Squat

275 x 5 @ 9

285 x 5 x 2 @ 9+,10- (PR?)

Leg press

Low box squat

245 x 2 x 4

255 x 2 x 4

Power cleans

135 x 3

145 x 3

155 x 3 x 3

Bench

175 x 5 x 2 @ 9-

180 x 5 @ 9 (PRetty sure)

Pause bench

145 x 3

155 x 3

160 x 3

165 x 3

Pendlay row

165 x 5 x 4

Weighted chin ups

BW+25 x 5 x 2

BW+30 x 5 x 2

Dips, shrugs, and abs

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)

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 8-12-11 Press

Standing Pin Press (Pins below eye level)

105 x 5 @ 8-

125 x 5 @ 10-

125 x 5 @ 10-

125 x 5 @ 10

Seated Dumbbell Shoulder Press (same ROM as standing pin press)

55's x 8

60's x 8 PR

Pause Bench (with 3 second Chase count)

155 x 5 @ 9

175 x 3 @ 10-

Low Cable Row

180 x 8

210 x 8

240 x 8

270 x 6

300 x 3 PR this was the entire stack. getting into the starting position felt like a heavy deadlift

Pull Ups / Dips superset

BW + 45 x 5,5,5 / 8,12,10 (pull ups were dead hang)

Hammer Curls

35's x 8 x 3

Abs

Triceps Pushdowns

130 x 10 x 2

Shrugs (because friends were doing them. super hard after shrugs and deadlifts)

275 x 10 hook grip

315 x 6 hook grip

405 x 10 straps

Luke 8-6-11 bodybuild

Shoulder Raises (front, side, 45, bent over)

5's x 10 per angle x 4

superset with weighted pull ups

BW + 25 x 10

BW + 50 x 8

BW + 50 x 8

BW + 50 x 11 PR couldn't get 12th rep from a dead hang

Concentration Curls

45's x 5 x 3 per arm

Luke 7-15-11 Press

Standing Press
95 x 5 @ 7
115 x 5 @ 9
125 x 4 @ 10+ WTF I can never get this weight for 5
115 x 5 @ 9+
115 x 5 @ 9-
So I've seen no improvement in standing press or push press over the past few months. It's kinda bullshit. Maybe it's because I went to the 2:50 am showing of HP7. I am always tired on press day though, so I think I would begin to see some progress.

Pause Bench with 2-3 second self imposed pause. Felt hard after press. I do incline on bench day instead.
135 x 5
155 x 5 @ 8
165 x 5 @ 10-
175 x 5 @ 10+
I'm pretty happy with the pause bench. I had no shoulder pain today and I kept a good tuck. I like doing some form of barbell bench twice a week. It gives me confidence.

Dumbbell Shoulder Press
35's x 8
45's x 8 x 2
50's x 8
I was surprised at how easy these felt. I am going to try to go heavier next week.

Weighted Pull Ups instead of rows because back was hurting from deadlift day, most likely deficit lifts. I used my homemade dip belt for these.
BW x 8
BW + 45 x 12 PR
BW + 45 x 8
BW + 45 x 5 fatigued from that PR I guess

Face Pulls
4 sets of 10

Incline Curls
35's x 6 x 3 need to do moooaaar curls naaauu

Abs

Luke 6-24-11 Lower Back

I was a little worried going into this workout because I hurt my back on monday squatting. I gave it an extra day off before this workout and went a little lighter to ease back into things.

5 minutes of rowing to warmup

Good Mornings

135 x 10

185 x 7

225 x 5 @ 7

275 x 5 @ 8-

295 x 5 @ 8- only felt a little bit of pain in my lower back when I reracked it, but not during the lift

Zercher Squats

135 x 5

185 x 5 @ 7

225 x 5 @ 8

245 x 5 @ 9

The huge ass 24 hour fitness in Arcadia has like 12 foam rollers but about zero pads for the bars so I wrapped my wrist wraps around the bar for padding on these. My biceps and forearms are all full of broken blood vessels now.

Lunges

135 x 12 @ 7

185 x 12 @ 8+

hyper extensions

BW x a few

these hurt my back

Abs

Stationary Bike

4 minute tababta interval

Overall I was very happy with this workout. I hit decent depth on the good mornings and did around my PR for zerchers. Hopefully my back makes a full recovery by monday, or I may have to skip squats. I think all of my lifts have regressed a little bit since the mini meet and I hope to be back at around the same strength level or a little higher, but without feeling overtrained.

Also I made a dip belt out of chain, a carabiner, foam pipe insulation and duct tape. I tried it out last night at did a set of pullups BW + 35 x 12. It should be able to hold 200 pounds.

5 rep Bench. Tuesday, 5/10/11.

Bench 3x5
155x3 ->(stopped early, too heavy), 140, 140

Incline Bench 3x5
115, 115, 115x4+f

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

Bodyweight Pullups 1x12
-> w/ pauses at bottom of each rep

**** FOR THE REST OF THIS TRAINING CYCLE (AND PROBABLY FOR THE REST OF THE QUARTER), I WILL ONLY DO THE MAJOR PRESSING AND PULLING MOTIONS AND STOP MY TRICEP/BICEP MADNESS HAHA. MY ARMS ARE TIRED AND OVERTRAINED. I AM ASHAMED. THE TIME TO LEARN IS NOW THOUGH. ****

Bench Assistance. Saturday, 5/7/11.

Shoulder Press 4x3
95, 95, 95, 95

Dumbbell Bench 4x8
50s, 50s, 50s, 45s

Weighted Pullups 4x3
BW+45, BW+45, BW+45, BW+45

One Arm Rows 4x3 (each arm)
85db, 85db, 85db, 85db

Assisted Dips
-> all w/ level "6" of help:
19 reps + f, 13 reps + f, 15 reps + f

Twisting Dumbbell Curls
-> all w/ 20s:
22 reps + f, 12 reps + f, 10 reps + f

Power Upward Raises (hammer grip)
-> all w/ 20s:
22 reps + f, 13 reps + f, 11 reps + f

Halbert Raises (low incline)
20s x 10, 20s x 8, 20s x 8+f

One Arm Power Rear Delt Flys 2x20
-> all w/ 20s

Bench Assistance 5/6/2011

Close Grip Pin Press
1 inch from chest
185 x 5 @8
185 x 5 @9
195 x 5 @10
3 inches from chest
205 x 5 @10
205 x 5 @10

Dumbbell Shoulder Press
60's x 8 @8
70's x 8 @9 PR
70's x 8 @10
70's x 6 @10

Weighted Pull Ups; Neutral Grip
BW + 35's x 5
BW + 45's x 5
BW + 45's x 5
BW + 45's x 5

Bent-over Rows
185 x 8
225 x 8
255 x 8
275 x 8
315 x 8 PR

Finished up with some rowing on the close grip row machine.
4 sets of 10

I have no idea why my right shoulder was hurting throughout this workout. Maybe last night's GMOPS did it.

Luke 5-6-11 Press

Standing Press

105 x 3 @ 7

115 x 3 @ 8

125 x 3 @ 9 PR

135 x 3 @ 10++ PR

135 x 3 @ 10+++

Dumbbell Bench

65's x 8

75's x 8

80's x 8 PR

85's x 5 with shitty ROM

Weighted Pull Ups

BW x 5

BW + 45 x 5 normal

BW + 70 x 5 wide

BW + 70 x 5 wider

BW + 70 x 5 neutral

Bent Over Rows with straps because hands hurt

185 x 5

205 x 8

225 x 8 x 2

Cable Rows

180 x 10 x 3

Abs Biceps

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 Singles. Tuesday, 5/3/11.

Bench 5x1 (w/ wrists wrapped)
155, 155, 160, 160, 160
-> (these felt weak, didn't push it)

Incline Bench 5x5 (w/ wrists wrapped)
115, 115, 115, 115, 115

Incline Dumbbell Bench 3x8 (w/ wrists wrapped)
40s, 40s, 40s

Weighted Pullups (semi-wide grip) 4x3
BW+45, BW+45, BW+45, BW+45

Pullovers 2x20
-> w/ elbows bent
-> all w/ 40bb

Weighted Pullup PR. Thursday, 4/28/11.

Weighted Pullups
BW+80 x 1 --> P.R.!!!!
BW+70 x 1
BW+70 x 1
BW+45 x 4
BW+45 x 3

One Arm Rows 5x5 ea
65db, 80db, 80db, 80db, 80db

Seated Hammer Curls
27.5s x10, 27.5s x7+f, 27.5s x6+f

Weighted Sit-Ups 3x3
-> all BW+25

(Light) One Legged Calf Press 3x20 ea
-> all w/ only 60 lbs
(mild pain /warming or burning sensation in achilles tendons)

**** (ACHILLES TENDONS BEEN HURTING SOMEWHAT OVER PAST FEW DAYS SINCE THE LIGHT HANG CLEANS ON MONDAY) ... I HAVE BEEN ICING AND TAKING IBUPROFEN) ****

Luke 4-22-11 Press

Standing Press

105 x 5 @ 8+

115 x 5 @ 9+

120 x 5 @ 10 PR

115 x 4 @ 10

Dumbbell Bench

65's x 8 x 4 @ 8

Weighted Neutral Grip Pull Ups

BW x 5

BW + 45 x 5

BW + 70 x 5

BW + 90 x 5 @ 10 PR

BW + 115 x 3 PR I can't get all the way up with this weight

Dumbbell Rows

95's x 8, 12, 12 (straps for last 2 sets)

Weekend update

Bench

165 x 5

170 x 5

155 x 5 x 3

Dropped weight to correct my tuck and my wrist position

Foam roller press

165 x 5

175 x 5

185 x 5 x 2

Close grip bench

135 x 5 x 2

145 x 4 +f

135 x 5

Barbell shrugs

Weighted pull ups

GMOPs

345 x 5

365 x 5

385 x 5

405 x 5 @9+ (PR)

345 unbelted ain't shit. 365 and above with belt is terrible

Stiff-legged deadlift

255 x 8 @8

275 x 8 @8

295 x 6 @9

Speed work

Deficit deadlift

275 x 5

285 x 5 x 2

Banded hyperextensions

abs superset

Military press

105 x 5

115 x 5 @ 9+

105 x 5 x 2 @8

Started on 115 too early and grinded the last one, so dropped to an easy 105

Dumbbell bench

60 x 8 x 3

60 x 7

Weighted pullups

BW+25 x 5

BW+35 x 5 x 2

Bent over rows

185 x 10 x 3

Cable rows

180 x 12 x 3

5x5 Bench. Tuesday, 4/19/11.

Bench 5x5 (touch & go)
145, 145, 145, 135, 135

3-Board Press 5x5
135, 135, 135, 135, 135

Incline Bench 2x5
115, 105
-> left elbow clicking so I stopped early

Weighted Pullups 3x4
BW+45, BW+45, BW+45

One Arm Rows 4x4 ea
70db, 80db, 90db, 80db

Upward Shoulder Raises 3x6
-> explosive up w/ leg drive on way up & controlled negative down
-> all w/ 35 plate

Rear Delt Flys 3x7
-> while laying down on bench
-> all w/ 10s

**** (TODAY WASN'T QUITE THE BENCH SESSION I WAS HOPING FOR. HAD TO DO A LITTLE LESS WEIGHT THAN I SHOULD HAVE BEEN LIFTING JUST TO GET THE WORK IN. I'LL GET IT NEXT TIME.) ****