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

Bench

Incline Dumbbell Press:

90 x 5

95 x 5

100 x 5

105 x 5

There's no barbell incline set up at 4-star (the makeshift one scares me), so I just did dumbbell since there were heavy dumbbells.

Standing Dumbbell Press:

60 x 8

65 x 8

70 x 7.8

Tried the standing variant today and it was much harder on the lockout.

Dumbbell Bench Press:

90 x 8 @ 10, 8 @ 8+

100 x 8 @ 9

The first set at 90 felt very hard, so I repeated, but then it got much easier.

Wide-grip pull ups:

bw x 7, 8, 10, 8

Ughh.. getting fat? Why are these so hard?

Dumbbell Rows:

135 x 5, 10, 8

Got frustrated for doing only 5 reps on the first set, so I did 10 to spite the weight.

Finished with overhead shrugs and pnf stretching

Luke 7-30-11 Press

Lifted in my backyard for various time constraint reasons

Standing Press

105 x 5 @ 8

115 x 5 @ 10

120 x 5 @ 10+

120 x 3 @ 10-

One Arm Dumbbell Standing Shoulder Press

43 x 8 per arm

50.5 x 8 per arm, but left arm had shitty ROM

50.5 x 3 per arm good ROM both arms

43 x 8 per arm

superset with strict wide grip pull ups

BW x 15, 15, 15, 9

Cycle 1 Week 3 Raw Bench

No shirted bench today to give the elbows/wrists/life a break.

Bench (brief pause)

175 x 5

185 x 5

195 x 5 @9+

Incline dumbbells

60s x 4 x 10

Wide grip pullups

BW x 12, 12, 12

Cycle 1 Week 2 Shirted Bench

Bench

Went without boards today to help learn the shirt groove. Also, shirt was pulled down more than last week so it was a little tighter.

255 x 2 ~4 board

275 x 2 ~4 board

295 x 2, 2 @10- ~3 or 4 board

245 x 3, 3 -lowest one was probably at 1.5 or 2 board region

4 board press

300 x 5 @9+

285 x 5

Incline dummbbell press

40s x 15

45s x 12, 12, 12

Wide grip pullups

BW x 15, 12, 10, 10

bicep bicep bicep

Bench

Bench (brief pause)

175 x 2

185 x 2

195 x 2 @8-

205 x 2 @8

205 x 2 @9+

Close grip bench (brief pause)

155 x 5

165 x 5

175 x 5

185 x 5 @9 (PR)

Barbell shrugs

405 x 12

455 x 8

455 x 12 (w/ straps)

I've had this knot in my lower back for a few weeks now and it may be from doing shrugs heavy with a barbell every week. Although this is less of an injury and more of a personal problem.

GHR abs supersetted with Wide grip pullups

BW x 10, 10, 10/BW x 15, 12, 10

Luke 3-16-11 Bench

Bench

185 x 4 @ 9-

190 x 4 @ 9

195 x 4 @ 10-

200 x 3 @ 10

185 x 4 @ 9

3.5 board bench

205 x 5 @ 9-

215 x 4 @ 10

215 x 5 @ 9 went a tiny bit wider

Pause Bench with 3 second Scott count

175 x 3 @ 9+

175 x 3 @ 10

175 x 3 @ 10 + toe cramp

Shrugs

315 x 15

405 x 12

455 x 17

superset with wide grip pull ups

BW x 23, 18, 15

Bench

Woke up from a nap 30 minutes before lifting and felt pretty shitty with a sore throat and runny nose. Had a good training session though so I guess this is more evidence that lifting sick is the way to go.

Bench (brief pause)

195 x 1

205 x 1 @9

215 x 1 @10-

225 x 1 @10

230 x 1 @10 (5lb PR) <--pause was pretty questionable, as the video shows, I can't really tell where the bar is moving the slowest, probably around a 3 or 4 board?

3.5 board press (yoga board)

195 x 5

225 x 3 <--sandbagged

225 x 5, 5

3 second pause bench

165 x 3

175 x 3, 3

Barbell shrugs

405 x 10

455 x 10, 10

ss'd with wide grip pullups

BW x 15, 11, 10, 10

Finished with 3 sets of GHR abs

Luke 3-8-11 Bench

Bench

175 x 6

180 x 6

185 x 6

190 x 6 PR @ 10

175 x 6 lowered weight slowly

Decline Bench

185 x 5 x 2

185 x 6 x 2

Dumbbell Bench

50's x 10

65's x 10 x 3

Wide Grip Pull Ups

BW x 20, 16, 12, 16

superset with shrugs

315 x 10

405 x 15

455 x 12

495 x 8? not sure had to reset a few times

Bench

Bench (brief pause)

175 x 3

185 x 3

195 x 3

210 x 2+1fail

195 x 3

I thought the 210 set was a PR but it actually wasn't :(

http://uclapowerlifting.blogspot.com/2011/01/bench_11.html

Funny thing is that workout was almost exactly the same as this one. Definitely shrugged more today though lol

3.5 board (yoga block)

195 x 5

205 x 5

215 x 5

225 x 3

3 second pause bench

155 x 3

165 x 3

175 x 3

Barbell shrugs

405 x 10

455 x 10

495 x 10

545 x 8

585 x 6

Wide grip pullups

BW x 15, 12, 12, 10

Supersetted these with 3 sets of GHRs.

3.8.11-Bench

Bench Press:
155x3
165x3
170x3
175x3
180x3 PR. Surprisingly easy too, considering my max is at 187.

Decline Bench:
135x5
155x5x3

Dumbbell Bench:
35sx8
50sx5
50sx2+ form issue
40sx8
40sx10

Shrugs supersetted with wide grip pull ups

Bench 3

Still exhausted from squat day

Bench:

275 x 3

295 x 3

305 x 3

305 x 2 + 1f

285 x 3

I tried going with a wider grip today just to mix it up. I gassed pretty bad on the second 305. 285 felt much better with the regular grip.

2.25 board:

315 x 3 (going for 5; miscommunication)

315 x 3

325 x 5

325 x 4 + 1f

Kind of tired on these.

Pause bench:

255 x 3 @ 3 sec

265 x 3 @ 3 sec, @ 10

245 x 3 @ 3 sec, @ 9

Something is up with my off-chest work lately :/

Shrugs:

495 x 10

585 x 10

605 x 8

635 x 10

Starting to make these feel good. Range of motion is still so-so, but my traps are feeling it.

Wide-grip Pull ups:

bw x 12, 13, 12

Finished with ghr abs

Bench

3/1/11

Bench

205 x 5

215 x 5

225 x 4 + 1 fail (I flared too early and had no driving power)

205 x 5 with press calls

3.5 Board Press

235 x 5

245 x 4

235 x 5

Dumbbell Bench

70's x 6

75's x 6 x 2

I was pretty tired at this point, the weight didn't feel heavy at all, my shoulders were just shot at this point.

Wide-Grip Pullups + Shrugs + Abs + PNF

Luke 3-1-11 Bench

Bench

165 x 8

170 x 8

175 x 8

180 x 7+fail

175 x 4 super slow each rep

Decline Bench

175 x 5

185 x 5

195 x 5 @ 10

185 x 5

185 x 5

Dumbbell Bench

50's x 12

65's x 10

70's x 5 + made eye contact with greg and failed

Barbell Shrugs

315 x 15

365 x 15

405 x 15

455 x 12

495 x 8

Wide Grip Pull Ups

BW x 15, 12, 12

Abs

Bench. RAW.

Bench (brief pause)

165 x 5

175 x 5

185 x 5

185 x 4+1fail at the top

175 x 5

Yoga board press (3.5 board)

185 x 5

205 x 5

215 x 4+1fail at the top

225 x 2+1fail

Probably a little too much failure this early in the cycle, but whatever. 5 reps is a lot.

3 second pause bench

155 x 3

165 x 3, 3

Barbell shrugs (chalked up nicely)

405 x 15

455 x 12

505 x 10

545 x 6 -PR

Wide grip pullups

BW x 18, 10, 9

Finished with 3 sets of GHR abs and PNF stretching (thanks Greg <3333333333333<=8)

Bench 2/22/2011

Bench
155 x 10
165 x 10
185 x 10
165 x 10
175 x 10

Stability Bench
135 x 8
155 x 7
145 x 6

Skull Crushers
80 lbs x 10; 3 sets

Wide Grip Pull Ups
x15, x 11, x10

Finished with Dumbbell Reverse Flyes & Biceps

Then.....did car pushing

Bench Day 2/1/2011

Bench

215 x 2 WTF!
205 x 3
210 x 3

Pause Bench

185 x 3
195 x 3
195 x 3
185 x 3

Skull Crushers

80 x 10
80 x 10
90 x 10

Wide Grip Pull Ups

x12, x13, x10

Machine Shrugs w/ pause at the top
3 sets of 15 with 5 plates on each side

Biceps
3 sets

Conditioning
10 burpees w/ 5kg medicine ball followed by 20 slams
3 sets, 1 min 15 sec break

GHR Abs

Stretching

My traps were SORE AS FUCK when I woke up on bench day. On squat day, the only thing that gets my traps are power cleans and I didn't even do them. 205 x 3 felt harder than 205 x 5 last week.

Bench Assistance

Seated Military Press:
185 x 5
205 x 5, 5
185 x 5

3-board,
315 x 5
345 x 5
365 x 5

Dumbbell Bench:
75s x 20, 16, 16, 12

I sure wish we had dumbbells that were heavier.

Wide-grip pull ups

Then EPIC BEACH GPP

Bench Day 1/25/2011

Bench

195 x 5
205 x 5
205 x 5
This was the easiest 205 has ever felt.

Pause Bench

175 x 3
185 x 3
185 x 3

Skull Crushers

80 preset bar
3 sets of 10.

Supersetted with

Wide Grip Pull Ups
x15, x13, x12

Machine Shrugs

7 plates on each side
3 sets of 10.

Supersetted with Bicep Curls
3 sets of 8 per arm with 55 lb dumbbell

Finished with GHR abs and PNF

1-19-11 Bench

I felt super tired before this workout. I drank some caffeine, but I didn't really wake up until board press

Bench

200 x 1 @ 9

210 x 1 @ 9.5

210 x 1 @ 9.5

190 x 1 @ 8

200 x 1 @ 9

205 x 1 @ 9.5

2 Board Press off yoga block

195 x 5 x 3

Pause Bench with 3 second Scott count

165 x 3

170 x 3 x 2

Seated Machine Shrugs

2 plates per side x 10 x 3

superset with wide grip pull ups

BW x 10 x 3

Incline Curls

32.5's x 8 x 3

Medicine Ball Throw Incline Sit Ups

3 Sets