Bench Tuesday 10-19-10

Bench Press
145 x 3
150 x 3
150 x 3

Foam Press
165 x 5
170 x 5
165 x 5

Seated Military Dumbbell Press
30 lbs dumbbells
4 sets of 8

Cable Rows
Pullups
Hammer Curls

Body Weight: 164 lbs

back still hurts....

Bench

Pause bench
275x3
280x3 PR
285x2

Manpon-
275x5
285x5
295x5

Pushpress
190x5,5,5,5
SS
Cable Rows
200x10,10,10,10


21's
3 sets

Abs Elliptical Stretching

10/19 Bench

Bench:
135x6
165x3
185x3
205x3
225x3
245x1
255x1(+spot), 1(w/out spot) PR

Push Press:
115x3
135x3x4

Chins & Pushups superset

My elbows were killing me on my 245 and 255 benches today. I think its a combination of using much heavier weight now, and the snatches. More food and switch to power cleans.

Squat Day 10/18/2010

Squats (Suited)

405 x 1 (at parallel)

455 x 3 (hit depth, way hard !!)

455 x 1 (hit depth better)

Band-lightened w/ Greens (Suited)

495 x 3

495 x 3

495 x 3

Front Squats

225 x 5

225 x 5

225 x 5

225 x 5

Finished w/ step ups, abs and PNF

My nervous system feels fried. Getting 3 reps at 455 felt significantly harder than last time. I fueled properly before lifting (salmon, broccoli & sweet potatoes) and got enough sleep. Maybe I'm just beat. Can't wait for that week off before the meet.

Squat Monday 10-18-10

Squat
205 x 3
225 x 3
235 x 3 <-pr?

aaaaaand.....i think i jumped in weight too much during warm-ups and pulled something, cuz my lower back was screaming at me from the 1st set on....so i did some bleachers and took off to ice my back :(

Squats

10/18/10

Squats

325 x 3 knees wrapped

345 x 3 knees wrapped

365 x 3 knees wrapped, straps up

hit depth on ~1 rep

Squat

Squat (w/ centurion)

365 x 3, 3 -felt slower than 2 weeks ago, I think my nervous system is sad

Band-lightened squats (greens)

405 x 3

425 x 3

445 x 3

Zerchers

185 x 8

225 x 5, 5

Finished with ball twists, step ups, and PNF.

Squats. Monday, 10-18-10.

Back Squats 3x3 (belted)
225
225
225
-> NEED TO KEEP CHEST UP.

Pause Squats 3x3 (no belt)
-> with 3 second pauses
155
155
155

Front Squats 3x8 (no belt)
115
115
115

Kettle Bell Pull Throughs 3x20
35
35
35

Sprints
4 x 100 meter sprints
-> warm-up and cool-down

**** STRETCHING ****

--> ** SOME ELBOW PAIN **

10/18 Post-Midterms Squat

Squat:
135x5
185x5
225x3
275x3
325x1
335x1, 1, 1 PR

Power Snatch:
95x3
115x3, 3
120x3, 3, 3

Front Squat:
135x3
165x3
185x3
205x3, 3

Abs and Stretching afterwards.

My squat is steadily going up and up. 335 felt at about a 9 on the RTS scale, and I feel like I have 10-20 more lbs in me for a true max single. Doing the snatches afterwards was hard, but I really need to improve my speed if I want to get even stronger.

10.18.10--Squat

Showed up late because I had to eat dinner after getting out of class at 6. Kinda had to only do half of my workout.

Squat:
warmups
185x3
205x3
225x3

Box Squat:
185x3
165x3x2

10-18-10 Squat

Squat

warmed up to 275 x 1, was aiming to hit 315 x 3, 335 x 3, 345 x 3, but hip was hurting. Greg convinced me to not squat since I no longer have a meet to prepare for. I will skip squat next week and the week of the meet to give it some time to heal. I should probably skip deadlift as well, although deadlift doesn't hurt the hip like squats do.

Plyos

High Jump Touches under monkey bars

Lunge Jumps

Box Squat Jumps off ledge

Abs

windshield wipers

Donnie Thompson Squat

Yea it's reverse banded and multiply gear, but 1300 is just ridiculous.

Squat

I hate squatting alone.

Squat-
worked up to

430x3x3 All @ 9 - PR

Front squat-

235x5x5 - PR

Weighted Abs 3x10
SS
Weighted Hyperextensions 3x10

Box Jumps
SS
Jumprope

Weekend Cardio. Saturday, 10/16/10.

Exercise Bike
5 min warmup, 30 min cardio @ 80%, 5 min cooldown

**** WEIGH-IN: BODY WEIGHT AT 136 ****

--> just found out 55 person cap for november 6th meet has already been reached so I can't compete. Instead of doing my second cardio workout tonight, I will be eating a large dinner and go back to gaining weight.

ME PROWLER DAY

Bench Day 10/15/2010

2-Board Bench w/Strict Pauses

225 x 4

225 x 4

225 x 4

225 x 4

This didn't feel too bad. I guess that's progress since the summer, where I would bounce off the 2 board with 235 for 3 reps. I was able to get four full sets of four with 225.

Speed Bench w/ 135 ( about 45-60 sec rest )

3 x 8

Incline Bench

185 x 5

185 x 5

185 x 5

Dumbbell Pullovers w/ 90lbs.

x10, x8, x8

supersetted with...

BW Pullups

x13, x10, x10

Cable Abs

Very Light Bench Assistance (Right Elbow Pain). Friday, 10/15/10.

**** RIGHT ELBOW IS AGGRAVATED. PAIN IS NOT AS MUCH IN THE TENDON AS PAST ELBOW PAIN. THIS PAIN IS MORE IN THE JOINT ITSELF. WENT PRETTY LIGHT TODAY SO AS NOT TO BOTHER IT YET STILL GET SOME TRAINING IN ****

--> USED ICY-HOT.

Extra Long Pause Bench 4x5
-> all with 5 second pauses
95
95
95
95

Super Wide Grip Bench 4x10
-> all with 1 second pauses
95
95
95
95

**** SUPER WIDE GRIP MUCH EASIER ON ELBOW. BARELY BOTHERS IT. ****

Wide Grip Pullups 4x6
-> all body weight

Super Wide Grip Incline Bench 3x10 (touch & go)
95
95
95

Lat Pulldowns 2x20
80
80
-> **** JUST TO GET SOME BLOOD FLOW THROUGH MY ELBOWS ****

**** ELBOW PAIN FEELING SIGNIFICANTLY BETTER AFTER WORKOUT THAN WHEN I STARTED ****

Light/Recovery Deadlift Day. Thursday, 10-14-10

**** 15 MIN. CARDIO IN MORNING ****

Deadlifts Off Blocks 4x3 (light)
-> with bar starting just above knees
361
361
361
399 --> P.R.!!! + a good 10 second hold at the end of last rep

Good Mornings 4x5
135
135
135
135

Deadlifts
1 burnout set: 115 lbs x 60 reps
-> all with good form, touch & go (light touches, no bouncing)

Shrugs 3x10
225
225
225

One Arm Rows 3x8 each arm
65
65
65

Banded Hyperextensions (with greens)
10 reps
12 reps
15 reps
-> all with pauses

PNF Stretching

Week part 2

Deadlift

315 x 5

345 x 5

Block Pulls

405 x 3

415 x 3

425 x 3

435 x 3

Good Mornings

185 x 5

195 x 5

205 x 5 x 2

Shrugs

315 x 10

345 x 8 x 3, straps

Bent Over Rows

135 x 8

185 x 6 x 2

Pause bench (3 sec)

155 x 5 x 3

160 x 4+f

Misloaded a 5 on one side yet it almost felt okay.

Incline bench

145 x 5 x 2

135 x 5 x 2

Speed bench

115 x 3 x 8

Triceps pushdowns, chin ups superset

slruc

Bench Assistance

Foam press

195 x 3

205 x 3

215 x 3

225 x 3

Speed bench

115 for 5 sets of 3

-shoulders started hurting in a bad way so I stopped

Incline bench

135 x 5

145 x 5, 5

Pullups

BW x 20, 20 -PR

Finished with a couple sets of standing abs.

10/15 LE Bench

Had a test for each class back to back to back today. Was in no shape to to anything^MAX, so I just got some work in. Took what I thought I could get for 10 and did it for sets of 5.

Bench:
135x8
165x5
185x5
205x5, 5

Seated Military:
95x10
115x8
135x5, 5, 5

Pushups:
15, 15, 13, 12, 10

Bench Assistance

3 Sec pause bench-
225x3
255x3
275x3@9
255x3

Incline Bench
205x5,5
215x5
225x5

DE bench w/ red short bands
bands + 135 bar weight x 3,3,3
bands + 145 bar weight x 3,3,3
bands + 155 bar weight x 3,3

Tricep pushdown
3x20

Wide grip pullup
5x5

Rear Delt Flies
3x10

Ball Abs, elliptical.

10.15.10--Bench 2

Pause Bench (3 second pause):
135x3x2
145x3 PR

Incline Bench:
95x8
115x6
115x5x2

Triceps Pushdown:
70x10x3

Wide Grip Weight Assisted Pullups:
BW-40x8
BW-58x8x2

Abs:
3 sets roman chair, 2 sets crunches

PNF Stretching

10-14-10 Deadlift and 10-15-10 Bench Accessories

10-15-10 Bench Accessories

Pause Bench

135 x 5 (5 second pause)

155 x 5 (5 second pause)

165 x 5 x 2 @ 9- (3 second pause)

Incline Bench with Pause

135 x 5

135 x 7

145 x 5

Triceps Pushdowns

4 sets

Wide Grip Pull Ups

BW x 10,10,12

supersetted with Roman Chair Abs

BW x 20 x 2

Weigh In: 151 lbs

PNF stretching

10-14-10 Deadlift

Block Pulls from around knees

365 x 3

385 x 3

405 x 3

415 x 3

425 x 3 @ 8

Good Mornings

185 x 8 x 3

Shrugs

295 x 10

345 x 12 x 2 with straps

Bent Over Rows

135 x 8 x 3

10.14.10--Deadlift

Had to deadlift early so I could go to office hours.

Deadlift:
135x5
185x5
225x5
275x3
295x2
225x5

Good Mornings:
145x10x3

Rack Pulls:
315x3x3

Deadlift Day 10/14/2010

Rack Pulls

450 x 3

470 x 3PR

500 x 3PR

500 x 3

Unbelted GMOPS

275 x 5

275 x 5

275 x 5

Deadlift

115 x 70PR

Shrugs

405 x 15

405 x 15

405 x 15

Supersetted with...

One Armed Rows

Vit's row bar with four 25s and two 10s

3 sets of 10

Supersetted with...

Banded Hyperextensions

Purple and blue bands ( 3 sets of 15 )

Ab wheel - 4 sets with resistance.

Pulling

Block pulls (black box+2 10s, right above the knee cap)

399 x 3

429 x 3

449 x 3

459 x 3

Good mornings

185 x 5

225 x 5, 5

High rep deadlift

115 x 40 -glutes were on fire afterwards

Walked over to Wooden:

Barbell shrugs/Dumbbell rows/Banded hypers

315 x 15/132 x 8/blue x 10

405 x 12/132 x 8/blue x 10

405 x 10/132 x 8/blue x 10

Finished with a couple sets of ab wheel

Morning BW: 185 lbs

Oldie but goodie

"deadlift" day

Rack Pulls
425x3
455x3
475x3 @ 8

good mornings
185x5
225x5,5
275x5

Shrugs
4 plates
4xfail

Bent over rows
3x10

ab wheel

DEADLIFT
135 x 70

lol

10/14 Squat

Minimum Effort Lifting - Maximum Effort Studying

Squat:
135x8
185x5
235x5
255x5
275x5

Power Snatch:
95x5, 5
115x3, 3, 3, 3, 3

Chins:
Pronated - 14 (ab cramp, so stopped there)

Exercise Bike. Wednesday, 10/13/10.

**** WEIGH-IN: BODY WEIGHT @ 136 LBS AROUND 6PM BEFORE DINNER ****

Exercise Bike
5 min. warmup, 30 min. cardio, 5 min. cooldown

Bench Day 10/12/2010

Bench

185 x 5

195 x 5

195 x 5

195 x 5

Brief pause

3 Board Bench

245 x 4 ( accidently picked a foam roller weight )

225 x 5

225 x 5

225 x 5

Superset w/ Cable Rows

210 x 10

220 x 10

230 x 10

230 x 10

Push Press

155 x 5

165 x 5

175 x 5

Hammer Curls, Abs and PNF

10.12.10--Bench

Bench Press:
135x3
155x4.5+tucking fail
155x3

Foam Roller Press:
165x5x4

Push Press:
95x5x3

Bent Over Rows:
90x10x3

Biceps, Biceps, BICEPS!

Weigh In:
160.5 lbs

I filled out the paperwork for the Nov meet, and will compete given that I get the day off from work, which shouldn't be a problem!

Bench

Bench (brief pause)

165 x 5

175 x 5, 5

3-board press

185 x 5

195 x 5, 5

supersetted w/ cable rows

200 x 10

210 x 10

220 x 10

230 x 10

Push press

135 x 5, 5, 5

Elbows hurt like a fucking bitch at this point. Took 2 advils (thanks Garrett) and only now it feels better.

Finished with curls, abs, and PNF

Edit: Post training BW: 188lbs...some say I'm fat, but my mom told me I'm just big boneded.

Bench. Tuesday, 10-12-10.

Bench 3x5 (with pauses)
135
135
135
--> THIS IS THE FIRST 3X5 BENCH MOVEMENT I'VE COMPLETED WITH 135 FOR ALL SETS!!

Foam Press 4x5
155x4
145
145
145

Push Press 4x5
65
75
85
85
-> need to push head through more as I drive the bar upward

Bent-Over Rows 4x10
90
90
90
90
-> medium/wide grip, fully bent over (parallel with ground)

Bicep Curls (Twisting) 3x10
27.5s
27.5s
27.5s

Reverse Glute Ham Raise Sit-Ups
3 sets of 5-8 reps

10-12-10 Bench

Bench

185 x 5 @ 9

185 x 5 @ 9.5

175 x 5 @ 9

3 Board

195 x 5

195 x 5

195 x 4+fail

Cable Rows

3 sets supersetted with 3 board

Push Press

95 x 5

115 x 4 + fail

115 x 4 + fail

Preacher Curls

80 x 6

70 x 8 x 2

Weigh In: 150.5 lbs

Bench 5

Bench:
295 x 5
305 x 4.75 + .25f
285 x 5

I was sliding all over today. Time to make a bench slip cover. I can't deal with this anymore.

Foam-roller Bench:
335 x 5 @ 9-
345 x 5 @ 9
345 x 5 @ 9

I let the foam roller sink in fully, then pause and explode. maybe close to a 2 board at the bottom?

Push Press:
185 x 5 @ 7
205 x 5 @ 8
225 x 5 @ 9+

supersetted with cable rows for the stack x 8.

Finished with ghr abs and biceps biceps biceps

This time I did it on purpose

Squat

235 x 5

245 x 5

255 x 5 x 2

Band-lightened squat

365 x 3

385 x 3

405 x 3 x 2

Zercher squat

225 x 5

225 x 3+1+f

Slippage

Bench

165 x 5

175 x 5 x 2

175 x 4.5

3 board press,

175 x 5

185 x 5 x 3

Cable row superset

180 x 10 x 4

Push press

135 x 1.5

115 x 5 x 2

95 x 8

First time doing these, I think I got the hang of it after the 95 set.

buy seps

10/12 Bench

Bench:
135x8
165x8
185x8
205x5
225x5
235x5 (Equals PR)

Seated Military:
105x10
135x9+1 w/spot PR
155x3
115x10

Pushups:
20, 12, 12, 10 @ BW

Nice strong lifting today. Equaled a former PR with 235x5, and set a PR at 135 on the seated military. Shoulders are getting bigger too.

Bench

Paused bench
225x5
265x5 PR @ 9
265x5 @ 9.5
255x5 @ 9

Manpon
275x5
295x5
295x5

Pushpress
185x5,5,5
SS Cable Rows
3x10

Preacher curls
3x6

Weighted Abs, PNF, Stretching.

Squat

10/12/10

Squats

suited. no straps. A knee wraps.

305, 315, 345 x 5

just hitting parallel on the last reps

Band-Lightened Squats (green)

suited. no straps. no wraps.

405, 425, 455 x 3

Zercher Squats

185 x 5 x 3

Squats. Monday, 10-11-10.

**** RAN 1.5 MILES IN THE MORNING ****

Back Squats 3x5 (belted)
185
205
225x4 --> P.R.!!!!
-> need to improve squat form though. I'm caving in coming out of the hole. Terence suggested possibly placing the bar higher on my back so I am going to try that.

Box Squats 5x3 (no belt)
135
155
165
175
185 --> P.R.!!!

Zercher Squats 4x8
135
165
165
165

Squat

Squat (suit on, straps down, knees wrapped)

325 x 5

335 x 5

345 x 5

Some reps were high, some reps were parallel.

Band lightened squats (straps down w/ greens)

405 x 3

425 x 3

455 x 3

Zercher squats

185 x 8

225 x 5, 5

Finished with plyos, abs, and PNF

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