10-11-10 Squat

Right hip is still hurting so I took ibuprofen.

Squat

275 x 5 @ 8

295 x 5 @ 8

315 x 5 @ 8.5

Box Squat

235 x 5

255 x 5

265 x 5

Zurcher Squats

135 x 8

165 x 8

185 x 8

Abs

10.11.10--Squat

Back Squat:
165x5
185x5
205x2+balance fail

Box Squats:
165x5
155x5

Front Squats:
95x5x2

Squat Day 10/11/2010

Squat (w/ knee wraps)

335 x 5

345 x 5

355 x 5

Band Lightened Squats (w/ greens)

455 x 3

475 x 3

475 x 3

455 x 3

Front Squats (unbelted)

225 x 6

225 x 6

235 x 6

235 x 6

Superset - Box Jumps and Transversus

3 sets each

Pee-niff

Apparently I was supposed to bring my suit today. Oh well. I still have next week and the week after. It was hard for me to hit depth on squats with the knee wraps but I hit depth every time on the last set.

10/11 Columbus Day Squat

Squat:
135x8
185x5
225x3
275x3
315x5 PR
225x8x3

Kettlebell Swings and Broad Jumps to finish.

Just some bare basics type of training today. Didnt feel like box or front squatting so I just did a few back-off sets. Felt pretty good.

Squat

Had to train at 4 today, I'm in a movie for my class 7-9:( waited for a rack for 35 minutes.

Squat worked up to
365x1
405x5 @ 9
405x5 @ 8.5
405x5 @ 9

Front squat
225x5x5

BW GHR
3x10

Heavy weighted sit-ups
3x10

Had to cut it short to get stuff done

GPP and Cardio. Weekend 10/09-10/10

Saturday

GPP consisted of throwing 16 lb medicine balls against the wall (using legs and core strength with a hip twist to throw), 100-200m jog/sprints with 25lb kettle bells in each hand, more 16 lb medicine ball throwing, stair sprints up stadium with 35 lb kettle bells ine ach hand

Sunday

Exercise Bike: 5 minute warm up, 25 minute cardio @ effort level 8, 5 minute cool down

Weigh-In on Sunday at 6:30pm with only 1 meal (brunch) under my belt and before dinner ... Body Weight @ 132 lbs even !!!

Starting to get forgetful

Thursday

Deadlift

391 x 1 x 2

404 x f

Good news: 390 feels like toy weight

Bad news: 400 does not

Locked my left knee out way too early

Squats Off Pins

335 x 3

385 x 5

385 x 1+f

Gassed

Shrugs

315 x 10 x 2

405 x 10 x 2

Bent Over Rows

Abs, pull ups superset

Friday

Pause bench (3 sec)

145 x 3

155 x 3

165 x 3 x 2

Seated pin press

105 x 5

115 x 3

115 x 5

Dips, chin ups superset

BW x 15 x 3

BW x 12 x 3

Guess which is which

Bench assistance

3 Sec Pause Bench
225x5
245x3x5
Dropset
185x10

DB bench
100's
x6,6,6,6 weak.

Tricep pushdown
3x10

my elbows really hurt..

Chinup
SS
Hammer curls
3x10x10

did sandbag/plate loading for GPP

Bench Assist Saturday 10-09-10

Bench off Low Pins
135 x 5,5,5
140 x 5
145 x 5

Push Press
115 x 5
135 x 3 + fail
135 x 3 + fail
125 x 4 + fail
115 x 8
115 x 8

Tricep Extentions/Lat Pulldowns
Bicep Curls

GPP.....nauseous....

Body Weight : 163lbs

Bench Assistance

Pin Presses:
225 x 5
255 x 5
275 x 5 @ 10 (PR)
265 x 5 @ 10

Push Press:
185 x 5
205 x 5
215 x 5

Felt solid on these today.

Supersetted cable tricps (stack x 15-20) with cable rows.

Finished with some incline bicep curls.

Then did GPP for an hour

Bench Day 10/8/2010

Foam Bench

225 x 3

235 x 3

245 x 3

255 x 3

265 x 3

Incline Bench

185 x 5

185 x 5

185 x 4

185 x 4

Had to stop at 4 reps. Elbows were killing me.

Dumbbell Pull Overs

90lbs x 10

90lbs x 10

90lbs x 10

Bent Over Rows

185 x 6

205 x 6

225 x 6

Bicep Curls

4 sets of 10 with preset bar at 90lbs

Ab Wheel

Bench Assistance. Friday, 10/8/10

Extra Long Pause Bench 5x3
135
135
135
135
135

Shoulder Pin Press
75x5 @ 8
85x4 @ 10
75x6 @ 10

Tricep Pushdowns
60x20
60x20
60x25

Weighted Pullups 3x5
BW + 35 x 5
BW + 35 x 5
BW + 35 x 5

Hammer Curls
25s x 15
25s x 10
25s x 10 + fail

Medicine Ball Throws (Core)
3 sets till failure

PNF Stretching

**** WEIGH-IN: BODY WEIGHT @ 136 LBS ****

350 Raw Deadlift at Bodyweight 135. Thursday, 10/7/10

**** RAN 2.25 MILES THIS MORNING WITH A STRONG FINISH ON THE TRACK ****

Deadlifts (belted)
1 heavy single at 350 --> P.R.!!!
-> I was not nearly hydrated enough. Need to drink more water throughout day.
I want to pull 365 at the November meet.

Squats off Pins 4x5 (no belt)
185
205
225
225

Good Mornings 4x5
135
135
135
135

Barbell Shrugs 4x5
315
315
315
315

Bent-Over Rows
95x10
115x8
115x8
115x8

PNF Stretching

10/7&8 Squat & Bench

10/7

Squat:
135x5
185x5
225x3
275x3
315x1
265x5

Lazy squat day. Will do more work on Monday.

10/8

Bench:
135x10
165x8
185x5
205x3
225x5

Seated Military:
95x8
115x8
135x8
145x6 PR

Chins:
10 @ BW
25x10, 10, 6

Face Pulls, Pushups, Abs to finish

After just one reverse grip session, my bench felt revitalized. It's amazing how rapidly my setup improves with the addition of just one lift.

10.8.10--Bench Accessories

Bench Off Low Pins 1" above chest (weak point training)

135x5

135x2+f
135x3

Push Press

95x5x3
105x3

Curls

40 x 10
50x10x2

Triceps Dumbbell Extension Overhead

12sx15xeach arm
15x8xeach arm

LSAT tomorrow. Going for a PR

10-8-10 Bench Accessories

Bench Off Low Pins 1" above chest

165 x 5 x 2

175 x 3

Push Press

125 x 3,4,4

Curls

70 x 10,10,8

Triceps Dumbbell Extension Overhead

22.5's x 10 x 2

10-7-10 Deadlift

Deadlift

391 x 1 @ 9

425 x fail, couldn't break off ground

414 x 1 @ 10 PR I dropped this weight as I locked it out. I definitely got the lift in, but I lost balance and it would have been red lighted for dropping it.

Squats Off Pins (lower this time)

335 x 3

385 x 5

385 x 4 unbelted because I forgot

Shrugs

315 x 10

405 x 10 x 2 with straps

Bent Over Rows

90 x 10

155 x 8 x 2

195 x 8

Abs

Deadlift

Deadlift (w/ Centurion suit)

425 x 1 -not too bad

453 x failed right above the knees

Block pulls (two 45s and two 35s? - right at knee level)

406 x 5

422 x 3

433 x 3

Greg and I will be hitting these hard for the next 3 weeks leading up to the meet since we both have a weak point right above the knees.

Barbell Shrugs

385 x 10

405 x 10, 10

Barbell rows (off the ground)

195 x 5

215 x 5

225 x 5

Ab.

Deadlift Day 10/7/2010

Deadlift ( suited )

475 x 1

500 x 1

525 x 1

I think I got 535-540 in me. I have pretty good speed from the bottom, but not having baby powder kind of slowed me down in my lock out.

GMOP

315 x 5

315 x 5

315 x 5

I went over to the shrug machine and did squats by lifting the bottom handles with straps (which oddly enough is about where I would start my deadlift) and just squated up.

Shrug Machine Squats ( unbelted; killer for your ABZ )

5 plates on each side x 10 reps

6 plates on each side x 8 reps ( one of the plates fell off )

7 plates on each side x 10 reps

Shrug Machine

5 plates on each side x 10 reps

5 plates on each side x 15 reps

5 plates on each side x 20 reps

Ab Work

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

Deadlift!

Deadlift
425x1@7
475x1@8
535x1@9 EZ PR

Good mornings-
225x5
275x5
315x5

Hang Cleans-
185x3,3,3
205x3

Rear delts
3x10

Abs
SS
Jumprope
video 535x1

10.5.10--Bench

Bench Press:
155
165
175xf (about 1" off chest)
170

Close Grip Bench Press:
135x5x3

Dumbbell Incline Press:
30sx10x3

Shoulder Raises:
12sx8x3

Ab Wheel:
3 sets

Weigh In:
159 lbs

Bench

Bench (w/ Katana shirt)
255 x 2 (3 board)
275 x 2 (3 board)
275 x fail x 2 (2 board)
285 x 2 (3 board)
295 x 1 (3 board)
I need to come down with the bar faster. When I come down slowly the shirt pulls the bar too low.

Left elbow felt like hell after all this

Lat pulldowns
200 x 4 x 10

Ab wheel + PNF stretching

bench 1

Bench:
315 x 1
340 x 1 @ 10
330 x 1 @ 10+
320 x 1 @ 10
315 x 1 @ 10-

Still not feeling it like I was in Seattle. It's good that I can still grind out 340 though. My set up doesn't feel as good here and on the later reps, I'm not staying as tight during the last 1" of the descent.

3-board:
335 x 3 @ 6
355 x 3
375 x 3
385 x 3
400 x 3 @ 9

Whoa, not sure what happened here. Everything was feeling good. My arm was hurting, but not so much that I could rep this out.

Incline Dumbbell:
80s x 10, 12, 15, 15

supersetted with Lat Pull Downs:
200 x 10,
250 x 10, 10, 10

Feels good to do some rowing again. I can tell my upper back has gotten weaker since this bicep strain.

Finished with ab wheel and some light shoulder raises. Then PNF.

Shirted Bench 10/5/2010

Bench

275 x 1

285 x 1

295 x 1

295 x 1

3 Board

245 x 3

225 x 5

225 x 5

Incline Dumbbell Press

65 x 8

75 x 8

80 x 7

Superset - Lat Pull Down w/ Shoulder raises

3 sets

PNF & Abz

10-5-10 Bench :(

Bench

205 x 1 @ 9

210 x 1 @ 10

215 x fail, Victor made me try it

205 x fail... wtf?

195 x 2 @ 9.5

Pause Bench, 3 seconds

165 x 3 @ 8

175 x 2 @ 9.5 decided not to attempt 3rd

Foam Roller Press

205 x 3

215 x 2 + fail

Incline Press

135 x 7

135 x 8

145 x 5

Shoulder Raises

Pull Ups

Weigh In: 151.25 lbs

Ab Roller

Bench Tuesday 10-05-10

Bench Press
145 x 1
150 x 1
155 x 1 <--butt came off completely
155 x 1 <--no butt lift: good
160 x 1 <==PR

about time I got past 155 lbs. it's been stuck there since last winter. I think it was all mental, so now that it's over, i think i can go up more for a bit

Board Press
165 x 3
175 x 3,3
185 x 3

Incline Dumbbell Press
40 lbs 4 sets of 8

Shoulder Isolation/ Cable Rows
Abs/ PNF

Body Weight: 164.8 lbs

New Bench PR. Tuesday, 10/5/10

**** RAN 2 MILES IN THE MORNING WHEN I WOKE UP ****

Bench 5x1 (heavy singles)
155 @ 9.5
160 @ 10 --> P.R.!!!!
150 @ 9.5
145 @ 9
145 @ 9

3-Board Bench 5x3
155 @ 8
165 @ 8
175 x 2 + fail --> P.R.!!
165 @ 9
165 @ 9

Incline Dumbell Bench
50s x 8 @ 10
50s x 8 @ 10
40s x 12 @ 10

Cable Rows
120x10
120x10
110x12
100x12

Lateral Delt Raises
12s x 8
10s x 15

Front Raises
10s x 20
10s x 20

**** WEIGH-IN ... BODY WEIGHT @ 135 LBS ... I'VE CUT 2 LBS ... 3 TO GO!!! ****

bench

bench:

315x1

335x1

345x1(PR)

350x1(easy PR)

Manpon:

315x5

325x5

335x3

dumbell incline

front delt/cable row superset

abs

Super Katana = Super Fun

10/5/10

Bench

shirted, all off foam roller

255 x 2

275 x 3

275 x 2 touched

285 x 2 didn't touch

285 x 3 touched foam on each

Incline Dumbbell Press

70 x 8 x 3

Cable Row, Pullups, Side Raise, Abs, PNF

Whoops

Bench

195 x 1

225 x f

I'll admit, this was pretty dumb

195 x 1 x 2

Pause bench (3 sec)

145 x 3

155 x 3 x 3

Incline dumbbell bench

60 x 8 x 3

Cable row,

200 x 8 x 3

200 x 10

lateral raise superset

20 x 10 x 4

abba dabba doo

Bench

275x1@8.5
300x1@9.5 PR
285x1@9

Foam Press
275x5
285x5
295x5

Incline DB press w/ 80 lbs DB's
3x15

Scarecrows
3x10

BW Chinups
4x10

Abs Stretching

10/5 Bench - Return of the Forbidden Grip

Reverse Grip Bench:
135x8
165x8
185x5
205x5
185x10

Seated Military:
115x8
135x8
155x4 PR

Chins:
10 @ BW
25x10
45x8

and some Face Pulls + Abs to finish. I am going back to my reverse-gripping ways, as I was at my strongest (and had the best form) benching when I was doing a lot of reverse grips.

500 Dead

Bench (1-board)

1x1 295

1x1 305

1x1 315

1x1 325

1x1 335

Deadlift

1x1 455

1x1 475

1x1 495

1x1 510

My deadlift form is getting better...I know this because I now hit my shins sometimes, which means I'm staying a lot closer to the bar and not letting it drift out.

In other news, I decided that I will be competing in the 148 weight division. Although I'd like to up my 132 state records, I'd much rather lift lots of weight. Losing 8lbs. when I only weigh 140 is probably too much and I think it makes me lose strength...especially competing equipped.

Squat

10/4/10

Squat

first time suited

271

291

309 knees wrapped, hit depth

329 knees wrapped, straps up, hit parallel

I could tell the weight was heavy, but all the reps were easy, I probably didn't attempt enough weight

Pause Squat

185, 195, 195 x 3 @ 3 sec

Front Squat

135 x 5 x 3

10/4 Squat

Pause Squat:
135x5
185x3
235x3
255x3
275x3 PR

Front Squat:
135x8
155x8
165x8

Had to run after this to get hw done and go to my friend's 21st birthday.

Squat

Squat (w/ Centurion suit)

365 x 1 (straps up, knees wrapped)

385 x 1

405 x 1 (very tight knee wraps (thanks Dave <3))

This is 90lbs over my best raw squat so yes, the Centurion suit adds +10 ego boost. I have a video of the 405 and Dave's 445 raw but they're upside down/sideways so I didn't upload them.

Band resisted squats (greens-w/ Centurion suit straps down)

225 x 3, 3, 3, 3

Zercher squats

185 x 5

225 x 5, 5

Finished with some calves, abs, and PNF stretching

Squat Day 10/4/2010

Squats ( suited )

405 x 1

455 x 1

495 x fail ( needed spotting )

475 x 1

I've hit 495 without knee wraps before. I went down extremely slow ( almost negative status ) and didn't have any explosion. Also, the straps are REALLY loose on me now. For some reason, 455 felt really hard and 475 felt harder. I wanted to go conservative so I only worked up to 475. I'll hit 5 plates at the end of the next cycle.

Pause Squats

275 x 3

275 x 3

275 x 3

Front Squat

225 x 5

225 x 5

225 x 5

Plyos - Long jumps up steps at Drake.

Squats in Underground Gym. Monday, 10/4/10

**** RAN 1.5 MILES IN THE MORNING WHEN I WOKE UP ****

Back Squats 3x3 (belted)
205 @ 9
205 @ 8
215 @ 9 --> P.R.!!! (I definitely could hit 225 for a triple)

Pause Squats 4x3 with 3 second pauses
155
155
155
155
-> all without a belt

Front Squats (no belt)
135x4
135x4
135x4
135x6 --> P.R.!!!

Weighted Crunches
-> holding 26lb kettle bell behind head
5 reps @ 10
4.5 reps @ 10
4 reps @ 10
4 reps @ 10

Box Squat Jumps 3x6
-> all bodyweight

squats

squats:

455x1

475x1

495x1

515x1(PR and not too hard)

pause squats:

365x3x3

405x3x3

front squats:

225x5x4

an ab

Can I blame the weather again?

Squat

275 x 1

285 x 1

295 x f

Going to have to get used to our new dank pit.

Pause squat

225 x 3 x 4

Last 2 were belted, thighs were on fire the entire time. Planned to go unbelted all the way but not this week I guess.

Zercher squat

185 x 5

135 x 10 x 3

Coming off 5/3/1 this should technically be my deload week and I only started acting like it about here.

Stair jumps

10-4-10 Squat

hip was hurting bad during first few sets. I took some ibuprofen after warmups and it was ok by my last set. I held back a little because of the hip. Also I wore knee sleeves today and knee felt fine during squats.

Squat

315 x 1 @ 8

335 x 1 @ 8.5

356 x 1 @ 9 PR

Pause Squat 3 seconds unbelted

225 x 3

245 x 3

265 x 3

Front Squat

135 x 6

165 x 6

185 x 6 high

135 x 6 good form

Plyos and Abs

Squat Monday 10-04-10

Squat
225 x 1
245 x 1 <--PR
255 x 1 <==PR!

Pause Squat
165 x 3
175 x 3
185 x 3,3

Front Squat
135 x 4 and on the 5th the bar slid down my shoulder to bicep. that hurt like a mother
115 x 6,6

Plyometrics
squat jumps up the stadium for 4 sets

i dont mean to toot my own horn, but.....I'm proud of my squat progress. I know my bench and deadlift are suffering, but hey, what's good is good :)

Squat

Squat-
405x1@7
455x1@8.5
455x1@9.5
455x1@10

Beltless Paused box squat(below parallel)
365x5,5,5

Front Squat-
225x5,5,5,5

Weighted Ball abs

9.30.10--Deadlift

Went to the gym earlier in the day and forgot to post on the blog for it.

Deadlift:
135x5
185x5
225x3
275x3x2

Squat (just to get used to motion again):
135x5
185x3x2

GMOP:
135x8

Bench Assistance. Friday, 10-1-10

Extra Long Pause Bench
-> 3-second pauses
135x3 @ 10
135x2 + fail @ 10
125x3 @ 10

Incline Bench 4x5 (with pauses)
105 @ 9
105 @ 9
105 @ 9
105 @ 9

Tricep Pullaparts
60x10
70x10
70x10
50x27
-> first 3 sets using the "fat gripz" handles

Wide grip Pullups
10 BW
10 BW
10 BW

Preacher Curls
40x8
35x6
30x11 + fail

Dumbell Pullovers
50x10
50x10
50x13 + 2/3 failed reps (lat/tricep burn major)

PNF Stretching

10-1-10 Bench Assistance

Left elbow was tender today. I didn't do much in hopes of recovering better before shirt work on Tuesday.

Foam Press

185 x 5

195 x 5

205 x 5, 5

Pullups

BW x 20, 15, 13

Finished with light shoulders and biceps.

Bench Day 10/1/2010

2 Board Bench ( w/ joga brick )

225 x 4

225 x 4

225 x 4

225 x 6 (touch and go; the others had strict pauses)

Incline Bench

185 x 5

185 x 5

185 x 5

ELBOW PAIN!!!!

Dumbbell Pullovers w/ 90lbs

x8

x8

x6

Wide Grip Pull Ups

x10

x8

x8

Dumbbell Bicep Curls

45lbs x 10 ( per hand )

45lbs x 10 ( per hand )

45lbs x 10 ( per hand )

Reverse Crunches - 3 sets of 20

PNF

Bench Assistance

Pause Bench(3 Sec Pause)
225x3,3
245x3
255x3@9

Pause Incline Bench ( 3 Sec Pause )
205x5x5

Tricep Pulldown-
4x10

Pullups SS Bicep Curls-
4x10 each

Abs, Stetching

10/1 Bench

Bench:
135x5
165x5
185x5
205x5
235x3

Seated Military:
95x8
115x8
135x8 PR
155x3

Chins:
10 @ BW
25x10
45x8 PR

Abs

Dont know what is up with my bench. It feels like my set-up is not what it used to be. Hopefully the pause benches will restore the lost vigor to my set-up.

Last week of 5/3/1

Yesterday

Deadlift

305 x 5

345 x 3

385 x 3

Squats off pins

315 x 3

345 x 3

365 x 3

Worse than walkouts

Good Mornings

185 x 5 x 2

205 x 6

Shrugs, neutral grip pull ups superset

315 x 8 x 3

BW x 10 x 3

Today

Standing press

95 x 5

115 x 3

135 x 1

Low pin press

165 x 3

145 x 5 x 2

155 x 5

Wide grip pull ups

BW x 15

BW x 10 x 3

Tricep pushdowns

110 x 10

120 x 10

120 x 8 x 2

Biceps biceps biceps

for the bicepxuals

Bench

10/1/10

Foam roller bench

225, 235, 245 x 5

Incline Dumbbell Press

70 x 7

75 x 5

70 x 6

Tricep Pulldown, Biceps, Pullups, Abs, PNF

Deadlift

9/30/10

Deadlift

345 x 3

365 x 2 + 1 fail (I'm blaming this on lack of baby powder, I got stuck at the suit transition on every rep)

Squat off pins

315, 335, 335 x 3

Good Mornings

185 x 5, 5, 5

Shrugs, Abs, PNF

Bench Assist Friday 10-01-10

Pause Bench Press
135 x 3
135 x 3
145 x 3 butt came off completely and half on the last rep
135 x 3

Incline Press
105 x 5
115 x 5
125 x 5, 5

Pull Overs
Chest Supported Rows

and still feeling sick, so i got out of there :(

10-1-10 Bench Accessories

3 Second Pause Bench

135 x 5

155 x 5 x 3

Low Pin Press

175 x 4

175 x 2 + fail

155 x 5

165 x 3

soo tired

Push Press

115 x 5

Triceps Pushdowns

100 x 15

130 x 10

150 x 9

Wide Grip Pull ups

BW x 10 x 2

Curls

80 x 8, 8, 5

Abs

Deadlifts. Thursday, 9-30-10

Deadlifts (belted)
315x3 @ 9
335x2 --> P.R.!!!! (form was bad, kept lifting butt up first, so I did not attempt a 3rd rep but I could definitely hit this for a triple)

Squats Off Pins 3x3
205
215
225

Good Mornings 3x5
115
125
135 --> P.R.!!

Shrug Machine 3x10
3 plates x 10
3.5 plates x 10
3.5 plates x 10

One Arm Rows 3x5 each arm
75 --> P.R.!!!
75
75

Cable Ab Crunches (with pauses)
100x6 --> P.R.!!
100x4
90x6 + 5 second hold

**** Body Weight: 137 lbs ****

--> I'VE GAINED 5 LBS SINCE SCHOOL STARTED IN THESE FIRST 2 WEEKS BACK.

Deadlifts

Deadlift (w/ Centurion suit)

405 x 3 (straps up)

415 x 3

Garrett's 375 x 3 (some hitching, but not bad considering he did 315 last week)

Right side of my lower back was hurting during deadlift warmups but went away when I put the suit on. It was hurting when I tried squats off pins so I skipped those. Left elbow started feeling really tender during goodmornings also. I think my body just needs to get used to all the geared lifting.

Good mornings (belted)

185 x 8

225 x 8, 8

Back raises

BW x 50, 50 for some blood flow in the lower back

Barbell shrugs

315 x 20

365 x 12

405 x 10

Barbell rows (off the ground)

185 x 5

205 x 5

215 x 5

Standing abs

3 sets

Deadlift Thursday 09-30-10

It was a sicklift day, so.....:(

Deadlift
245 x 3
255 x fail
255 x 1 + fail
I NEED HELP!

Squat off Pins
205 x 3
225 x 3,3,3

Good Meow-nings
135 x 5
155 x 5
135 x 5

Shrugs
One arm rows
Abs

Body Weight: 164lbs

Deadlift Day 9/30/2010

Deadlift ( Suited w/ straps up )

455 x 3

475 x 3 PR

My raw max for a triple is 455. Looks like I'll get at least 20 lbs out of the suit.

Squat Off Pins ( I hate these )

385 x 3

405 x 3

425 x 2

On the first set, the bar was really high on my back and screwed up my other sets.

GMOPS

315 x 5

315 x 5

315 x 5

Shrug Machine w/ 5 plates on each side

x10

x15

x 20

Chest Supported Rows

3 plates x 8

3 plates + Qtr x 6

3 plates + Qtr x 6

Abs w/ Exercise ball

Conditioning - I went to Drake and did long jumps up the steps...extremely tiring.

Stretching

9-30-10 Deadlift

Deadlift

365 x 3 @ 8.5

385 x 3 @ 9 PR

Squats off Pins set at 10

365 x 3

385 x 3

405 x 3 @ 8.5

The bar is so low on my back that I don't go down very far on these

Good Mornings

155 x 6

185 x 6

205 x 6

Shrugs

315 x 15, 15, 7, 5

supersetted with Neutral Grip Pull Ups

BW x 15 x 3

Abs and Stretching

Deadlift

Deadlift-

425x3 @7
495x3 @ 9 I had one more for sure, really happy with the speed

Squat off Pins-
225x3
315x3
405x3x3
455x3

Good mornings
225x5
245x5
275x5

Rows
4x10

Shrugs
3x10
Abs, stretching, FOOD.

9/30 Squat

Squat:
135x5
185x5
225x3
275x3
315x3 PR

Leg Press:
360x12
450x12
540x12
630x12

Barbell Row:
135x15
185x15
205x15 PR?

Squatting felt awesome today. Those pause squats on Monday made these normal squats feel super awesome out of the hole. Definitely going to keep those in there.

Bench 3

Bench:
295 x 3
315 x 3, 3, 3 (all @ 10)

Pain started getting bad on the right arm and I couldn't focus as much as I wanted. It's getting better though.

3-board:
325 x 5
335 x 5
345 x 5
355 x 5

Inclines:
80s x 8, 10, 12, 12

There are no longer any dumbbells heavier than 80s at Wooden.

Finished with ghr abs, sub scap pulls and stretching

9.28.10 Bench

Bench Press:
135x3
145x3x2
155x3

Foam Roller Press:
155x5
165x5x3

Incline Bench:
95x8
105x8
115x6+f

Cable Row:
110x8
120x8
130x8

Weigh In:
159 lbs

9-28-10 Bench

Bench

185 x 3 @ 8.5

195 x 3 @ 9

195 x 3 @ 9.5

195 x 3 @ 10 spotter had help touch last rep :(

Foam Roller Press

205 x 5 @ 9.5

195 x 5 @ 9

205 x 5 @ 10

haven't done these in a while, will regain strength soon hopefully

Incline Dumbbell

45's x 10

55's x 6, 6, 4 personal problem on last set led to failure

I'm going down lower on these to work chest more, hopefully improve bottom of bench strength

Cable Rows

140 x 10

160 x 8

180 x 8

200 x 6

Shoulder Raises

Weigh In: 149 lbs

Reaping the rewards of 5/3/1

Bench

145 x 5

165 x 3

185 x 4

I thought I had 3 at most but here we are

Foam roller press

185 x 5

195 x 5

205 x 5 x 2

Dumbbell incline bench

45 x 10

55 x 9

55 x 8 x 2

Weighted pull ups

BW+10 x 8 x 2

BW+10 x 6 x 2

reverse curls, lateral raises superset

abs

Back to OC Strength Club

Pros:

-these guys know what they're doing

-they're strong

-LEGIT equipment

Cons:

-no hot girls on adductor, abductor, or doggy style machine to look at :(

Anyways, here are my relevant lifts from the last few weeks.

Raw Singles (2 weeks ago)

Squat:

1 @ 345

Bench:

1 @ 255

fail @ 260

Deadlift:

1 @ 445

Equipped Triples:

Bench:

2x3 @ 315 off 2 board

(2 sets of 3)

Deadlift:

1x3 @ 445

Lifting schedule at OC Strength Club:

Monday- Heavy Bench

Tuesday- Deadlift

Thursday- Light Bench

Saturday- Squat

Over and out. I'll be posting and checking up on the blog more often now that I'm in OC.

First Time Benching in the Katana

3-board (w/ Katana shirt)

225 x 3 -didn't touch on any of them

225 x 3 -touched on the first two

245 x 2, 3

265 x 3 -touched on all these, probably the best set

The shirt wasn't on properly today, hopefully I can do better next week.

Incline dumbbell press

55s x 12

60s x 12

65s x 8

Chest supported rows

90 x 10

115 x 8, 8

Finished with Medicine ball abs and PNF stretching

Bench. Tuesday, 9/28/10

Bench 4x3
135
140
140
140

Foam Press 4x5
155
155
155
155

Incline Dumbell Bench
50s x 8
50s x 7 (TOUGH)
45s x 8 (arms fatigued)

Shoulder Press 3x10
65
65
65

Wide Hammer Grip Pullups
12 BW
10 BW
8 BW (arms fatigued)

Unilateral Cable Row
45 lbs each arm x 12
40 lbs each arm x 15

**** STRETCHING ****

Bench Day 9/28/2010

Shirted Bench

3-Board - 275 x 3

2-Board - 275 x 3

1-Board - 275 x 3

Off the Chest w/ Pause

275 x 2 ( Lost speed and got out of the groove )

255 x 3 easy

265 x 3 not bad

This counted for board work and regular bench

Incline Dumbbell Bench

80's in each hand x 8

80's in each hand x 8

80's in each hand x 8

Superset Shoulder Isolation ( 30lbs dumbbells in each hand ) w/ Cable Rows

6 reps straight up; 6 reps lateral; 6 reps bent over / Cable Row 200 x 10

6 reps straight up; 6 reps lateral; 6 reps bent over / Cable Row 210 x 10

6 reps straight up; 6 reps lateral; 6 reps bent over / Cable Row 210 x 10

Medicine ball abs

3 sets ( still sore from yesterday )

PNF Stretching

Conditioning ( burpees, long jumps, push ups, mountain climbers )

1 minute straight, then 1 minute rest ( 10 min total )

Great shirt work today. I managed to pause on my chest for the first time in a shirt. I felt a lot more comfortable towards the end coming down faster and exploding, rather than slowly sinking the bar down and struggling all the way up. My only complaint is the pain in my left elbow coming back after it completely went away over the summer. It really killed me while doing that triple at 275 with the shirt.

Bench

Bench (paused)

265x3@8
275x3@9
280x3@9.5
285x3@10, my ass came off the bench on the third rep...

3 Board-
285x3x5
295x4

Incline DB Bench
80 LB DB
4x10

Rows
SS
Rotator Cuff
3 sets

Finish with abs

9/28 Bench

Pause Bench: (3 count)
165x3
185x3
205x3
225x3

Seated Military:
95x8
115x8
135x6

Chins:
8@ BW
25x8
45x7

+ Rotator cuff stuff

Bench Tuesday 09-28-10

Bench Press
135 x 3
145 x 3,3,3 all with press calls. butt came off completely on the last rep of 4th set
i need help with the weights off my chest

Foam Press
155 x 5,5
165 x 5,5

Incline Dumbbell Press
4 sets of 8 with 35lbs

shoulder isolation/cable rows

Abs/hammer curls

PNF

Squats. Monday, 9/27/10

Back Squats 3x3 (no belt)
195
205
205
-> not feeling it today.
-> I NEED TO USE MORE ELBOW DRIVE IN MY SQUATS AND STAY UPRIGHT THE WHOLE TIME.

Banded Back Squats 3x3
-> with purples
135
155
175 --> P.R.!!!

Zercher Squats
135x8
155x8
185x4 + fail (TOUGH) --> P.R.??
135x15 --> P.R.!!!
-> setting bar on quads each rep

Hip Abduction Machine 3x10
145
145
145

Knee Driving Lunge Jumps 3x12 (6 reps each leg)

Weighted Reverse Crunches
25x6 --> P.R.!!!!
25x5 + fail
25x5 + fail

PNF Stretching

Squat 3

Felt pretty good after deadlifting and GPP. No soreness at all.

Squat
425 x 3
445 x 3
465 x 3 @ 10

Walking out felt light, but my CNS wasn't responding like normal. On 445, my lower back started cramping and relaxing, which caused the bar to descend unevenly and start whipping. 465 felt harder than it should have been due to this. I'm pretty sure there's some for of nerve problem (won't say damage) in my lower back based on this experience and the deadlifts.

Band-resisted Squat
225 + greens x 3, 5, 8, 10

Kept it light due to the crazy lower back sensation. For the first two sets, I kept feeling like I was putting too much pressure on my toes.

Zercher Squats
185 x 5, 8 ,5

By now, the discomfort was too much so I claimed a personal problem and went really light. Hip was also acting up on these.

Finished with plyos, transversus and pnf stretching.

Squat Day 9/27/2010

Suited Squats

405 x 3

455 x 3 ( lost balance )

455 x 3

Band Resisted Squats

225 x 3

245 x 3

265 x 3 ( last rep looked like shit )

Unbelted Front Squats

225 x 4

245 x 4

245 x 4

Box Jumps

PNF

Punching Bag Flipping

Decline Abs w/ 10lbs behind my head.

From what people said, I hit depth about 20-25% of the time while wearing the suit, which is feeling better every week. My last set was actually my best. The second set was a bit scary because it was my first tim wearing the wraps with the suit. Btw, unbelted front squats are the shit : )

9-27-10 Squat

Squat

305 x 3 @ 8.5

315 x 3 @ 9 2nd rep was slow

345 x 3 @ 10 PR (knees lightly wrapped)

Band Resisted Squat with grays

195 x 3

205 x 3

stopped early beacuse my knee was hurting

Front Squat

135 x 6

Zurcher Squat

195 x 6

205 x 5

225 x 5

Plyos

Abs

PNF stretching

Birthday squat

Squat

235 x 5

265 x 3

300 x 2 (PR)

Band resisted squat

175 x 3 x 2

185 x 3

195 x 3

Zercher squat

185 x 5

195 x 5

205 x 5

225 x 6

9/27 Squat

Pause Squat: (3 count)
165x3
205x3
225x3
255x5

Leg Press:
380x12
470x12
560x20

Barbell Rows:
135x10
185x10
225x10 PR

Abs & PNF

Pause squats felt good today. The weight was lighter, but it was hard to stay tight in the hole for that long. All of them were done beltless as well.

Squat

9/27/10

Squat

245 x 3

255, 265 x 3 (knees wrapped)

Band-Resisted Squats greens

155, 165 x 3

Zurcher Squats

185 x 5, 5

195 x all the reps

Plyos, Abs, PNF

Squat Monday 09-27-10

Squat
205 x 3
215 x 3
225 x 3 <--PR (in the two plate club!)
225 x 3 <--felt easier this time

Band Resisted Squat
95 x 3
135 x 3
155 x 3
had to stop here cuz my right knee was acting up

Zercher Squat
135 x 8
135 x 8
145 x 8
135 x 10

One legged jump/abs
PNF

Body Weight: 163.5 lbs <--back down to the safe zone...but gonna keep off dairies and other sources of significant amount of fat...any words of advice would help; i never had to watch weight before

First Time Squatting in the Centurion

Good squat workout today. I was glad that I got the suit to ride up more than last Thursday. Depth still hasn't happened yet though.

Squat (w/ Centurion suit)

315 x 3 (straps down) -all a few inches high

335 x 3 (straps up+knee wraps) -all 2 inches high

365 x 3 -2nd one may have been right at parallel

365 x 3 -knee wraps were tighter, about an inch high on these

Hopefully next week I can hit depth.

Band resisted squats (greens) (w/ suit on straps down)

225 x 3, 3, 3, 3

Zercher squats

185 x 5, 5, 5

Feel these in my abs the most. Definitely a weak point for me.

Finished with step ups supersetted with transversus abs on the stability ball

3 sets each

PNF stretching

SQUAT!

Pause Squat on a 12'' Box-
135x5
225x5
315x3
365x3(beltless)  @ 8
385x3(with Belt)@8.5
395x3(with Belt) @9

Pause Squat on a 12''Box W/ Light Bands-
225x4
315x4x4

Zercher Sqauts
185x4x5

Abs, PNF and Plyos

Bench Day 9/24/2010

Foam Bench

225 x 3

235 x 3

245 x 3

255 x 3

265 x 2

Low Pin Press

195 x 5

205 x 5

205 x 5

Dumbbell Pullovers

90lbs x 10

90lbs x 8

90lbs x 8

Close Grip Pull Ups

x10

x10

x10

Bicep Curls w/ 45lbs

x10 ( 3 sets )

Cable Abs

Conditioning

Punched a punching bag in the blue room and did some jump-roping. Then, I saw a huge punching bag laying on the mat. I decided to treat this as a tire and flipped it from one side to the other. I don't know how hard flipping tires is, but I tried to flip as fast as I could and it got my heart rate up pretty fast. This conditioning workout lasted about 16 minutes. I tried to keep the rest under a minute.

Bench off Low Pins
135 x 5,5,5
145 x 3 + failed 4th
135 x 5
135 x 4 + failed 5th

Incline Press
105 x 6
95 x 8,8
95 x 7 + failed 8th

Tricep Isolation/Lat Pull-downs
Hammer Curls
found out that my biceps are abnormally weak. gonna do some bicep concentration from now on.

Abs + some weird stuff

GPP

Body Weight: 165!!!!!!! nooooooo gotta shave those 2 pounds to be in the safe zone

Updating the blog is slipping further and further from my mind

Thursday

Deadlift

325 x 3

365 x 4

Squat off pins

225 x 3 x 2

235 x 3 x 2

Good mornings

185 x 5

195 x 5

205 x 5

Shrugs

Today

Standing press

95 x 3

110 x 3

125 x 3

Incline bench

135 x 8 x 3

Tricep pushdowns, pull ups superset

Hammer curls

GPP: ladders and weighted hill sprints

9-25-10 Accessories

Pull Ups

BW x 25 x 3 last set was wide grip

Supersetted with a bunch of shoulder work, overhead dumbbell triceps extension, and abs

Deadlift

9/23/10

Deadlift

325, 335 x 5

Low Squat Off Pins

185, 205, 205, 225, 225 x 3

Good Mornings

185, 185, 225 x 5

Shrugs, PNF

Deadlift Thursday 09-23-10

Deadlift
225 x 5
245 x 5

Squat off Pins
195 x 3
215 x 3
225 x 3
235 x 3
235 x 3

Good Mornings
135 x 5,5,5

Shrugs
275 x 5
315 x 5,5,5

Dumbbell Rows
65lbs x 6,6,6,6

Reverse Grip Curls
40 x 6,6,6,6

Abs

Bench Assistance

Foam presses
185 x 5
195 x 5
205 x 5, 5

Pin Press (set on 13)
175 x 5
185 x 5
195 x 3+2fails

Pullups
BW x 20, 15, 14

Hammer curls
45s x 8, 8

Standing abs
3 sets

Magnusson > Bolton

BRB Deadlifting 750x8 from a deficit. 

9.24.10--Bench Assistance

To say that I am sore from yesterday's workout is an understatement. Loading weight was brutal for me, especially when I had to pick it up off the ground.

Paused Bench Press (off chest weak point):
135x3x3@3 seconds
135x3+f @3 seconds

Seated Military Press off Pins:
65x5
75x5
75x6

Overhead Triceps Extension:
15x8x3 (each arm)

Ninja Curls:
3 sets + no talking, or any noise for that matter.

Pull Ups:
BWx2
BWx1

Weigh In:
159 lbs

Bench Assistance. Friday, 9/24/10

Extra Long Pause Bench
-> 3 second pauses
120x3
120x3
125x4
135x3 --> P.R.??!! (if not, then tied PR)

Shoulder Pin Presses
75x6
85x4
75x6

Tricep Pushdowns (with rope) 3x10
60
70
70

Weighted Ultra-Wide Grip Pullups
BW + 25 lbs x 7 reps
BW + 25 lbs x 6 reps
BW + 25 lbs x 6 reps

Reverse Curls 3x8
50
50
50

Forearms
3 sets of 8-12 reps
-> + a good 15 second hold on the last rep of 3rd set

Deadlifts. Thursday, 9/23/10

**** Yesterday on Wednesday, I went for a 2 mile jog around the track. Didn't run too fast but breathing was somewhat heavy. I'm trying to increase my cardiovascular health a little bit. ****


Deadlifts 3x5
275
285
285

Squats off Pins 3x3
205
225
245

Good Mornings 3x5
115
115
115

Barbell Shrugs 3x15
225
225
245

Bent-Over Rows 3x6
115
115
115

Superman Core Extensions
115x10
115 + resistance x 10
115 + resistance x 10

PNF Stretching

Bench ( 3 sec Pause )
worked up to
225x2x5
245x2x5

Incline Bench ( 3 sec pause )
185x5
185x5
205x4

Skullcrushers
3x10

Pullups
3x10

Bicep CURLZ
3x10

Standing abs

9/24 Bench

Bench:
135x10
165x8
185x5
205x3
225x1
245x1

Pause Bench (self imposed pause):
185x5
195x5
175x7

Incline Bench:
135x8
155x6, 5

Chins:
50 reps @ BW (228)

So my weakness as pinpointed by T-bone is off of my chest. This was readily apparent during the 245 and the paused benches. So for here until sometime in the future, I will be incorporating paused benches and squats on my second bench/squat days of the week. Incline should help with the chest weakness as well, so thats getting thrown in there.

Deadlift

First time wearing my Centurion suit...didn't get it to fit at all.

Deadlift

355 x 5

375 x 2

Squat off pins (pin 10)

295 x 3

315 x 3

335 x 3

365 x miserable fail at the bottom

365 x 1 since everyone was watching

Good mornings

185 x 8

Barbell shrugs

365 x 12, 12

Barbell rows (off the ground)

185 x 5

205 x 5, 5

9.23.10--The Deadlift Day Scott Returned to the Gym and to the Blog

As the title suggests, I have officially made it back to the gym and the blog for the first time in what feels like forever. I'm really glad to see you guys again, and to start reversing all that muscular atrophy that has occurred and start setting some PRs at my new, slimmer frame.

Deadlift (conventional):
I decided to take it light as to ease my way back into the gym.
135x5
185x5
225x5
245x3x3

Squat off pins as to simulate Deadlift:
I had the pin at 12, which I think was too low, and I think I'll pay for it tomorrow.
135x3
185x3x3

Good Mornings (not off pins... weird):
135x5x3

Shrugs:
3 sets

Deadlift Day 9/23/2010

Suited Deadlift

405 x 5

425 x 5

425 x 2

These felt awful. The bar kept pinching the top of my leg and it kept affecting my lockouts. Now I have ridiculous looking marks on my thighs.

Squat off Pins

315 x 3

345 x 3

365 x 3

385 x 3

405 x 3 ( Grinder )

GMOP

315 x 5 ( this was a mistake )

275 x 5 ( better )

Shrug Machine with no straps

5 plates on each side x 9, x10, x8

Bent Over Rows

185 x 5

205 x 5

225 x 5

Looooooong workout. Hopefully the next suited workout doesn't last so long.

Deadlift 5

Deadlift:
495 x 1
545 x 1
585 x 5 @ 9+

This is the heaviest I've gone since nationals. Things felt rough at 315 but I figured I would just keep going. My off-floor power feels very shaky right now (still), but at least I can grind some reps out as needed.

Squat off Pins:
405 x 3
455 x 3
475 x 3
495 x 3

Just getting used to these, but I like them. The pins were set so the bar was right at where I would start my pull. The heavy walk outs felt almost harder than the squatting alone. I used a wide stance about where my sumo stance would be.

Good Mornings:
315 x 5
275 x 10

These felt weird. My low lower back isn't conditioned to stretch or something so it took a few reps to figure out how to start. I hope that adding these back in the mix will strengthen my off floor work too.

I tried shrugs, but my biceps was starting to really ache after the squats, so I stopped after 1 rep based on pain.

Finished with ab wheel.