Luke 3-14-11 Pi Day Squat

quick squat session with Darvin and Kevin, skipped a few exercises to study

Squat

315 x 1 warmup

345 x 1 @ 8

365 x 1 @ 8+

385 x 1 @ 9+ PR

400 x 1 @ 10- PR by 25 lbs

Front Squat

135 x 8

155 x 8

165 x 8

Plyos

Box Jumps, Box Squat Jumps, One Leg Step Up Box Jumps

6, 6, 8 x 2 sets each

Abs

Weigh In: 156 lbs

400

3/14 Squat

Front Squat:
135x5
165x3
185x3
205x3
225x3
235x1
240x1
245x1
250x1 PR

And that was pretty much it. My lower back is really fatigued right now, so I didn't want to overexert myself. Just hit a PR and stopped lifting.

Lower Body Machines. Monday, 3/14/11.

Leg Press 2x15, 1x12
-> all with 3 plates each side

Quad Extensions Machine 3x12
100, 100, 100

Weighted Hyper Extensions 3x12
-> all with a 25lb preset bar behind neck (on upper back)

Weighted Pullup 1 rep MAXES. Sunday, 3/13/11.

*** NOTE: CURRENT BODY WEIGHT IS 139 LBS ***

Weighted Pullups (1 rep maxes)
-> BW+70lbs (plate+quarter) x 1 --> P.R.!!!! --> (OVER 50% OF BODY WEIGHT)!!!
-> BW+90lbs (2 plates) x fail --> (got about 85% of the way up, just couldn't fully lock it out)
-> hammer grip: BW+90lbs (2plates) x fail --> (again, made it about 85% up and then couldn't fully lock out)
... (then some lighter doubles) ...
-> BW+55lbs x 2
-> semi-open grip: BW+55lbs x 2
-> hammer grip: BW+55lbs x 2

Shrug Machine 4x12
-> all with 2 plates + 10 each side
-> grips: open, closed, open, closed

Face Pulls 4x18
55, 55, 55, 55

Bicep Curls (twisting)
32.5s x8+f, 20s x18, 32.5s x7+f, 20s x18+2f

Inverted Rows 3x8 (BW)

Luke 3-13-11 Bench assist

Push Press (from hang clean)

115 x 3

125 x 3

135 x 3

145 x 2 PR

145 x 3 PR

Bent Over Rows with straps

185 x 6

205 x 5

225 x 3

255 x 3

245 x 3

Muscle Ups

BW x 5 PR

Triceps Death

135 x full (5 reps at chest, 10lb, + sides of yoga block for 25 reps total)

155 x partial (5 reps on each yoga block side for 15 reps total)

165 x partial

Dumbbell Bench

60's x 10

65's x 10 x 3

Cable Rows on the machine with 2 handles

160 x 10

180 x 10

200 x 10 x 2

Bench Assistance 3/10/2011

Decline Bench Machine
3 plates on each side x 10
3 plates + qtrs on each side x 8
3 plates + qtrs on each side x 8
3 plates + 35's on each side x 6
3 plates + qtrs on each side x 8

Tricep Death
2 Full sets at 155
1 partial set at 175

Dumbbell Rows (not sure how much that bar weighs)
185 x 8 per arm
205 x 8 per arm
225 x 6 per arm

Inverted Rows
x18, x15, x15

Lateral Shoulder Raises
27.5's x 12; 3 sets

3/13 Press

Press:
65x5
95x3
105x3
115x3
125x3
135x3

Push Press:
135x3
140x3
145x3
150x3
135x5, 4, 4

Press (wide grip):
65x10, 10, 8, 8, 8

Pullover:
50x10x5

Overhead Press - Y U SO WEAK? Hopefully more direct work + more volume + more frequency will fix my problems here. Bodyweight was 231 today. Probably need to eat moar dead animal and less fruit.

3/12 Squat

Squat:
135x5
185x5
225x3
255x3
275x3
285x3
295x3
305x3 @ 9

Power Clean:
135x3x2
145x3x2
155x3x2

Row:
185x5
205x5
235x5
255x5

Another good squat session. I got antsy today and needed to go squat something. 305 is the most I have done in the heels so far and it felt pretty good. I just need to remember to not fold midway through, and to let my legs power me up instead of my back. The power cleans felt pretty amazing in the heels, and my technique was 10x better than before. No longer a reverse curl.

FML

Luke 3-10-11 Deadlift

Rack Pulls from lowest setting in power rack, standing on 45 lb plate, bar was just below knees

405 x 3

425 x 3

425 x 3

435 x 3

445 x 3

these kept hitting my knees on the way down which gave me large bruises and massive pain

Zercher Squats going down until I touch knees

135 x 8

185 x 8

225 x 8 hard

185 x 8

Lunges

135 x 10

185 x 10

205 x 10

185 x 10

185 x 10

Plyos

Box Jumps, Seated Squat Box Jumps, One Leg Step Up Jumps

Abs

3/11/11 Bench Assistance

Push Press:

115 x 3

125 x 3

135 x 3

145 x 3

155 x 3 Failures

Rows:

100 x 5

110 x 5

110 x 5

130 x 5

Tricep Death:

135 (Full)

145 (80%)

155 (60%)

Stability Bench:

27.5 lbs per side x 10

40 lbs per side x 10

40 lbs per side x 9

Inverted Rows

Bench Assistance

Decided to do push press- but to keep it light

push press-
185x3,3,3,3,3

Stability bench
bar weight =65 lbs
+ 50lbs per side hanging weight
x10,10,10

Pullups
4x10

Tricpes

Maxwell 3/7 Entire Week

I hate tenth week. That being said...

Squat

275x3

285x3 brutal

275x3 3 sets

B& Lightened Squats (first time!)

265x3

285x3

315x3

345x3

365x3 2 sets

Leg Press

4 plates each side x8 4 sets

Bench

205x3

215x3 4 sets

3 Bored

215x5

225x5

235x5 3 sets

Dumbbell Bench

60s, 4x8-10

Wide-Grip Pull-Ups and Shrugs

5, 5, 5, and 3 plates and a quarter x8 2 sets, 4 plates x8 2 sets

Raque Pulls

365x3

385x2

365x3 5 sets, but x2 on the last one

I got a pumice stone, these calluses will regret the day they messed with MY deadlift!

Lunges

135x5

145x5 4 sets

Zercher Squats

135x8

145x8

165x8

185x8

Push press

135x3

145x3

155x3

165x3

170x3 3 sets, only got 1 on the last set

Barbell Bros

185x5 4 sets

Tricep Death

145, 3 full sets

Stability Bench

40s x8, 10, 10, 9

Cable Rows

160x8

I'm starting to go by the philosophy that if it wasn't difficult, it didn't count as a set. Hence some of the exercises (like band-assisted squats) where I end up doing like 8 sets as a result.

170x8 3 sets

Bench Assistance. Friday, 3/11/11.

Shoulder Press 5x3
85, 90, 90, 90, 90
-> bringing bar all the way down to collar bone, not too heavy

Tricep Death (all full sets)
-> (chest x5, 1 board x5, 2 board x5, 3 board x5, 4.5 board x5)
95, 105, 115xfail (midway through 3 board)

Stability Bench 4x10
-> all with 27.5 dbs hanging off bar
-> strength/control improving here, feels good

Front Shoulder Raises (hammer grip) 3x10
-> all with a 35 db

Weighted GHR Sit-Ups 4x5
-> all with BW+25

Core Medicine Ball Throws
-> 1st set with 8lb ball, 2nd set with 15lb ball, strip set: 15->8->6->sit-ups

Bench Assistance

Push Press

135 x 3

155 x 3

165 x 3

175 x 3 -PR

165 x 3

Dumbbell rows (w/ straps)

162 x 6

Did the next sets standing. This took some strain off of the off-hand elbow and allowed for the use of more weightz.

192 x 5

202 x 5

Tricep death

all sets partial (2, 3, 4.5 board) because elbows were dying

155, 165, 175

Stability bench

27.5s x 10

40s x 10, 10

Finished with biceps on the miniband.

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.

3.10.11--Deadlift

Rack Pulls (bar just below the knee):
315x3
345x1+grip fail
then I decided to put on the wraps
365x3x3
375x2+f

Zercher Squats:
95x8
135x8x2

Lunges:
95x5 (each leg)
115 x 5 (each leg) x 4

Plyos

Abs

Lower Body. Testing the Waters. Thursday, 3/10/11.

Squat Machine
180x12, 180x20, 180x20
-> glutes still super sore from Monday

Deadlifts
135x5, 135x5, 165x10
-> feels good, didn't go heavy

Ryan "Deadlift" 3/10/11

Rack Pulls (bar starts about an inch below knee)-
385 x3
403 x3
425 x3
450 x3
475 x3
505 x3 @10



Lunges-
135 x5
145 x5
155 x5

Zurchers-
135 x8
225 x6
225 x8

calves, abs

Deadlift

Rack Pulls ( Below Knee )
135x10
225x5
315x3
405x1
475x3
495x3
515x3
535x3
555x3 @ 8.5 PR

Lunges
135x10
185x10
225x10,10,10

Hypers
4x12

abs
4x12

stretching

Deadlift

3/10/11

Block Pulls just below knee

385, 385, 405, 415, 415 x 3

then I did various other things that hurt my elbow, I could have easily worked through this pain, but with the competition coming up I gotta save my tendons for BENCHING!

Lower Back/Deadilift Assistance 3/10/2011

Low Box Squat
315 x 3
345 x 3
365 x 3
375 x 3

Leg Press
14 Plates x 5
16 Plates x 5
18 Plates x 5
18 Plates + 50 lbs x 5

Barbell Glute Thrust
315 x 10
405 x 8
405 x 8 farted twice
455 x 5

hyper extensions w/ ALL THE BANDS
4 sets of 15; on the fourth set I added the red band : )

supersetted with foam roller transversus
4 sets of 20

PNF

I might not deadlift until the day of the meet. I've been waking up with minor neck pains but I guess I shouldn't risk re-injuring my neck before the meet.

Deadlift Assistance

Block pulls (on top of 50kg, 45 bumper, and 25 bumper~right below the knee)

365 x 3

385 x 3

405 x 3 @8

425 x 3 @10

435 x 2+1 fail

415 x 3 @10

I still suck at these but hopefully we'll see some carryover for mid-range strength for regular deads. Also, I've been failing quite a bit more these days. Probably getting a little greedy with doing heavier weights. Ah well, I'll get stronger then stop failing.

Lunges

135 x 5 per leg

185 x 6

195 x 5

205 x 5 -PR

Zercher squats

135 x 8

185 x 8

205 x 8

225 x 6

Finished with 3 sets of ball rotations (minor ab cramp) and stretching.

Deadlift Assistance

Skipped lunges today; right hip is still feeling so-so.

Deadlift off blocks:

475 x 3

495 x 3

515 x 3

535 x 3

555 x 3

575 x 3

Not too bad considering these are my weak point. Lots of pain in my lower back when I lower the weight, but not when actually pulling it. Not sure what's going on there.

Zercher Squats:

225 x 5

275 x 5

315 x 5

345 x 5

365 x f

My arms were completely gassed by the 365, but very unexpectedly. I just couldn't hold the weight.

Finished with foam roller transversus and banded hypers

3/10/11 Deadlift Assistance

Rack Pulls:

315 x 3

335 x 3

355 x 3

365 x 3

375 x 3

Lunges:

135 x 5

145 x 5

155 x 5

165 x 5

175 x 5

Zercher Squats:

165 x 8

185 x 8

195 x 8

Ball Rotations

the end of the video motivates me to deadlift

Bench

3/8/11

Bench

shirted, finally torqued the sleeves so I wouldn't get -10lbs out of the shirt

I did a half torque

with nothing being seam on elbow

half being seam down shoulder

full being seam to bicep vein

265 x 2 off chest PR

3.25ish Board

255 x 5, 5

265 x 5

Shrugs, Pullups, Abs

3/10 Squat

Front Squat:
135x3
165x3
185x3x2
195x3x2
205x3x2
215x3x2
225x3x2
235x3 (matches PR)

Rows:
135x5
185x5
205x5
225x5x3
245x3x2

RDL:
275x8/8x3

Biceps & Abs

The heeled shoes are amazing for Front Squats. I managed to equal my previous PR after a whole bunch of work sets, so I'm pretty confident that new PR's will come rolling in soon.

In other news, my meat/egg/fruit diet is working out pretty well. I was 237 about a week and a half ago, and now I am down to 232. Most of that reduction has come from my gut, so I am very happy about the loss.

Weighted Pullups Triples. Wednesday, 3/9/11.

Weighted Pullups (Medium/Wide Hammer Grip) 3x3
-> BW+35, BW+45, BW+45

Weighted Pullups (Close Hammer Grip) 3x3
-> BW+45, BW+50, BW+50

Shrug Machine (2 strip sets)
3 plates each side x 30 -> 2 pes x 30 -> 1 pes x 30
4 pes -> 3 pes -> 2 pes -> 1 pes

Preacher Curls (inner open grip)
50x12, 40x14+f, 50x6+f, 40x11+f

Face Pulls (hammer grip) 4x15
-> on individual handles machine
60, 60, 60, 60

Bench Triples. Tuesday, 3/8/11.

Bench 5x3
145, 145, 145, 145, 145

3-Board Bench 4x5
135, 145, 145, 145

Pause Bench 3 x 3 @ (3 sec.)
135, 135, 135

Front Delt Raises (2 strip sets)
2x[18 reps w/ 10s (palms down)-> 18 reps w/ 5s (palms up)]

Spread Eagle Raises (2 strip sets)
2x[18 reps w/ 10s -> 18 reps w/ 5s]

3/8/11 Bench

Bench:

155 x 3

165 x 3

175 x 3

180 x 3 (PR)

185 x 3 (PR)

3-Board Bench:

185 x 5

195 x 5

205 x 5

Pause Bench:

155 x 3

155 x 3

155 x 2 + 1 F

I know I've done more weight on these before, but I was dead tired.

Shrugs:

225 x a bunch

365 x ?

405 x ?

405 x ?

Pull-ups:

16 (partial), 10, 10

GHR abs

Bench Day 3/8/2011

Close Grip Bench
175 x 3
185 x 3
195 x 3
205 x 3
205 x 3
205 x 3
195 x 3
195 x 3
This is the only bench motion I could do so I did 8 sets.

Dip Machine
3 sets of 12 w/ Stack

Super setted w/ Delt Raise Machine
3 sets of 12

Close Grip Lat Pull Downs (w/ Straps & Shitty form)
4 sets of 8 w/ Stack

Bicep Curls
4 sets of 10

GHR Abz

Cardio on treadmill

PNF

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-
barx20
135x10
185x5
225x3
add super katana
3 board, 275x3
2 board 315x2
1 board 315x2
to chest 315x2
to chest 315x2
to chest 315x2

the last set is the only one that would have counted, for some reason it came straight down and the weight flew up so fast..

3 Board Press raw-
295x5,5,5

chest flies 3x15

Pullups
4x10

Seated Rows
4x10

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

Ryan Bench 3/9/11

Bench (I messed my shoulder up last week so I was taking it kind of slow and reserved)-
195 x3
205 x3
215 x3
225 x3
235 x2 (Dave stopped me so as to not injure my shoulder)

Block Work-
225 x5 @ 2 board
245 x6 @ 3 board
235 x3 at 2 board

Shrugs-
315 x15
365 x15
405 x10
495 x6x2
Drop set-
495 x6->405 x8->315 x6->225 xrep out
my traps are dead

Abs

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

Squat 3

Hip was still tender from last week's lunging mishap/popping sensation, so I put the suit on as briefs (not under belt).

Squat:

455 x 3

475 x 3*

485 x 3

495 x 3

505 x 3

for the 475, i almost fell forward. I was not used to having the suit bind at all since it's been several months. Because there was nothing under the belt, it only kicked in at the very bottom, which took a while to get used to.

Band-resisted squats:

greens

275 x 3

315 x 3

365 x 3

405 x 3

Felt good.

Leg press:

4/5 plates x 10, 10, 10, 10

too tired to go heavier.

ball transversus.

I had to wrap like 20 sets of knees during my squat sets. Overall, I was completely gassed half way through squatting alone and I haven't been this tired in a long while.

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...

3/08/2011 Bench

Bench
1x3 at 135 lbs (79.4% max)
1x3 at 140 lbs (82.4% max)
1x3 at 145 lbs (85.3% max)
1x3 at 150 lbs (88.2% max)
1x3 at 155 lbs (91.2% max)

Boarded Bench
1x3 at 155 lbs
1x3 at 160 lbs
1x3 at 165 lbs
1x3 at 170 lbs
1x3 at 175 lbs

Dumbell Bench
4x10 at 37.5 lbs per arm

Pull-Ups
1x7
3x6

Shrugs
4x5 at 225 lbs

Squat

4/7/11

Squats

315, 345, 365, 385 x 3 (straps up, knees wrapped)

Band-Lightened Squats

345, 345, 365 x 3 (purple bands + suited straps down)

I was able to accelerate into the hole nicely on these, hit depth, and spring back up. It felt like good training.

Ryan Squats 3/8/11

Squats-
255 x3
265 x3
275 x3
285 x3
295 x3

Band Resisted Squats w/ blues-
185 x3
205 x3
225 x3
245 x3

Leg Press w/ feet high-
8 plates x10
10 plates x10
10 plates + 25 x10x2

Calves, Abs

3/7/11 Squats

Squat:

285 x 3

295 x 3

305 x 3

315 x 3

325 x 3 (PR)

Band-lightened Squats (Greens)

405 x 3

425 x 3

445 x 3

465 x 3

Leg Press:

4 Plates + 25 x 10

5 Plates x 10

5 Plates + 25 x 10

6 Plates x 10

Plyometrics, Transversus Abs, PNF

My knees and my hips just felt really weak throughout the whole workout, I don't know what's going on with them.

Squat Day 3/6/2011

Suited Squats
445 x 3
455 x 3
475 x 3 20lb PR this felt awesome...
455 x 3




Band Resisted Squat with Greens
225 x 3
245 x 3
265 x 3

Leg Press
6 Plates on each side x 8
7 Plates on each side x 8
8 Plates on each side x 8
9 Plates on each side x 8 PR???

Supersetted calves and Abzzz

PNF

Just saw the video. 475x3 looked a lot faster than it felt. Each rep was painful. Perhaps I could have done more weight...

Squat

Squat-
barx1-
135x10
225x5
315x3
385x1
Add Super Centurion, straps up
455x1
Add titanium knee wraps
475x3@7
495x3@8
515x3@8.5

Banded Squat W/ Greens
255x3
265x3
275x3
285x3
all were pretty easy

Front squat
225x8
245x8
275x8
225x10

Transverses abs, stretching

515x3

Squat

Squat

265 x 3

275 x 3

285 x 3 @9

305 x 2+fail -I drove my elbows through too far and the bar started rolling down my back

305 x 3 @10 (PR) -last one may have been high

Band-resisted squats (light Wooden blue bands)

205 x 3

225 x 3

235 x 3

245 x 3 @10

Front squats

135 x 8

155 x 6

165 x 6, 6

Max effort ab workout. My core sucks.

Finished with 3 sets of transversus and 5 sets of calves.

Luke 3-7-11 Squat

Squat

315 x 3 @ 8

335 x 3 @ 9-

345 x 3 @ 9

355 x 3 @ 10- PR

365 x 3 @ 10- PR

I'm really happy with this squat PR. I tripled only 10 pounds less than my max. I think 400 is attainable by the end of the year.

Band Lightened Squat (greens from top)

425 x 3

455 x 3

475 x 3 @ 9+ PR

495 x 3 @ 10 PR

Leg Presses

4 plates + quarters (per side for all) x 10

5 plates + quarters x 10

6 plates x 10

7 plates x 10

Foam Roller Transversus

Plyos

Box Jumps, seated box jumps, step up box jumps superset

3 sets x 10, 6, 10

Weigh In: 156.5 lbs PR I think

This was after the week where I ate 14 crunch wrap supremes.

3/07/2011 Squat

Squat
1x3 at 205 lbs (77.3% max)
1x3 at 225 lbs (84.9% max)
3x3 at 235 lbs (88.7% max)

Band-Lightened Squat
1x3 at 245 lbs
1x3 at 265 lbs
1x3 at 285 lbs
1x3 at 290 lbs

Leg Press
4x8 at 275 lbs

I was having issues keeping my chest up all day today. I think this was because I was using Max's belt, which doesn't quite fit me all the way

3/7 Squat

Squat:
135x8
185x5
225x3, 3
245x3, 3
255x3, 3
275x3, 3
185x8, 8, 8

Rows:
135x5
185x5
205x5
225x5x5

RDL:
225x8
255x8
275x8

Abs

Light squat day today b/c I was lifting in the squat shoes for the first time in a long time. Since I have that "taco squat" thing going on, I figure that these will force me to stay much more upright. Also, get some sweet quad hypertrophy.

Lower Body Coming Along. Monday, 3/7/11.

Leg Press 4x10
-> all with 3 plates on each side (felt alright)

Squat Machine 2x20, 2x10
160x20, 200x20, 240x10, 240x10

Hip Abduction Machine 2x25
110, 110

Hip Adduction Machine 2x25
190, 190

Bench Assistance

Seated Military Press:

185 x 5

205 x 5

205 x 3

185 x 5

I wanted to protect my hip a bit more, so I opted for the seated version instead of push press.

Tricep Death:

chest/10lb/2/3.25/4.5 board (the foam block)

225 x 5,5,5,4

185 x 5,5,5,5,5

245 x partial on the 2/3/4 block

Bent-over rows:

225 x 5

275 x 5

295 x 5

315 x 5, 5

Stability Bench:

25 on minis, 45s on greens.

6, 7, 8

the loose minis make this harrrd.

Cable rows:

stack x 6, 8

stack + 25 x 8

Ab wheelz

Weighted Pullups, Heavy Triples. Sunday, 3/6/11.

Weighted Pullups 3x3
-> BW+35, BW+45, BW+50

Weighted Pullups (semi-open grip) 3x3
-> BW+45, BW+55, BW+55

Face Pulls 4x12
100, 100, 100, 100

Shrugs (facing window) 12, 30, 20, 30
-> heavy sets: with 100 lbs each side (2 plates + 10)
-> light sets: with 125 lbs each side (2 plates + 35)

Preacher Curls
-> 1st set: negatives, 70x3
-> 2nd set: 50x8+f

Core/Oblique Twists (on decline bench) 5, 10
-> 1st set: 5 reps each way with 25 db behind head
-> 2nd set: 10 reps each way with 10 lb behind head

yay, this weekend was the first 1000 lb raw squat!

RawZ =/= knee wraps ? lol

SPF Height.

enjoy

Last Week's Workouts

Deadlift:

335 x 5

345 x 5

Rack Pulls:

365 x 3

405 x 3

425 x 3

Lunges:

135 x 10

145 x 10

155 x 10

135 x 10

Zercher Squats:

135 x 8

165 x 8

185 x 8

Push Press:

95 x 5

115 x 5

125 x 5

135 x 5

145 x 5

Ros:

135 x 3

145 x 3

155 x 3

165 x 3

175 x 3

Tricep Death:

105 x 25

135 x 25

135 x 25

Stability Bench:

30lb x 10

40lb x 9

30lb x 10

Cable Rows, PNF, Cardio @ Drake

Bench Assistance 3/5/2011

Floor Press
185 x 5
195 x 5
205 x 5
205 x 5
These were very slow and I went down as low as my neck would let me.

Tricep Death
135 x 25 reps
145 x 25 reps
155 x 23 reps (missed the last 2 4-board reps)
135 x 25 reps

Dumbbell Rows (plus the weight of the bar)
100 x 10
120 x 10
150 x 10
170 x 10

Inverted Rows
x15, x15, x12

Supersetted w/ Shoulder Raises
3 sets of 12 w/ 30 lb dumbbell

Cardio at Drake

Bench Assistance. Friday, 3/4/11.

*** KEPT MOST SHOULDER STRENGTH!! VERY HAPPY!! ***

Shoulder Press 4x5
85, 85, 85, 95
-> bringing weight down to collar bone

Tricep Death (2, 3, & 4.5 boards)
full: 105
partial: 135 (failed last rep)
partial: 130 (failed first rep on last board)

Stability Bench 3x10
-> bar + 30s (hanging on purples)
10 reps, 9 reps + fail, 7 reps + fail

"Eagle Fly" Machine (Lateral Shoulder Raises)
45x15+f, 35x18+2f

Bench Assistance

DB Military
50's x 10
60's x 10
70's x 10
80's x 10 PR

Stability Bench-
50 lbs via bands per side.
x10,10, 10 PR

Tricep pushdowns
3x10

Seated Rows
5x10

40 Pullups

Rotator cuff, abs

3/4/2011

Friday, Day 1 Week 2

Squat
135 x 5
165 x 5
195 x 5
235 x 5
265 x 5*

Bench
75 x 5
95 x 5
115 x 5
125 x 5
145 x 5**

Row
95 x 5
115 x 5
135 x 5
155 x 5
180 x 5

*Solid
**Could have been better but not bad

DE/RE

Push press

115 x 5

125 x 5 x 2

135 x 4+nah man

Dumbbell row

132 x 6 x 4

Tricep death

115 x full

135 x partial

155 x partial

Stability bench

30s x 10

30s+10 x 8

30s+10 x 7+f

wobble wobble

Cable rows

Ryan Deadlift 3/4/11

Deadlift-
335 x5
385 x5
415 x5 @9.5

Rack Pulls-
425 x4
445 x3
455x3

Lunges-
95 x5 each leg
135 x5x2

Maxwell 3/4 Bench Assist

Push Press

115x5

125x5

135x5

140x5

145x5

150x5

Not sure whether or not to count the first two...

Bent-Over Rows

155x5

165x5 3 sets

I very nearly replaced "Rows" with "Bros," but realized what that would entail and changed it back. Some things are worth sacrificing punnery.

Tricep Death

135x0,1,2,3,4 board

145x2,3,4 board

155x2,3,4 board

None of these were that difficult... I should've done more.

Stability Bench

25s x10

25s & 10s x10

25s & 25s x10 2 sets

Lower Body. Thursday, 3/3/11.

Quad Extensions Machine 5x12
140, 140, 140, 140, 155

Hamstring Curls Machine 3x12
55 ea, 65 ea, 65 ea

Leg Press 4x10
1 plate each side, 2 pes, 2 pes, 2 pes
-> didn't go too heavy, achilles feel ok

High Box Squats 2x10
95, 95
-> kept these light, and above depth, achilles feel ok

Hip Abduction Machine 2x50
85, 85

Hyper Extensions 3x10 BW

Hip Abduction Machine 2x50
145, 145

Bench Assistance

Push press

135 x 5

145 x 5

155 x 5, 5

Dumbbell rows (w/ straps)

162 x 8

172 x 8

182 x 8 -PR

Tricep death

135 x full

155 x partial

165 x partial

Stability bench

30lb dumbbell+10lb plate x 8, 8, 8

Shoulders already sore from these.

Finished with 3 sets of hammer curls

3.4.11--Press

Push Press (cleaning bar first):

95 x 5

115 x 5 x 3

T-bar Rows:

worked up to 190 x 3

Triceps death (chest to + sides of yoga block, 20 reps total):

115 x 3

Cable Rows on the machine with 2 handles

100 x 10

120 x 10 x 2

3.3.11--Deadlift

Deadlift:

285 x 5

315 x 5

no chalk, so I used straps instead

Rack Pulls:

355 x 3

365 x 3

385 x 3 x 2

Cybex Eagle Glute Machine

Plyos

Deadlift 5

Deadlift:

545 x 5

605 x 5 @ 9

I'm glad this is a regular feat now.

Deadlift off blocks:

495 x 3, 3, 3 @ 9?

Man, these are hard. It feels like my lower back is going to explode when I do these. Also, I'm doing them conventional right at the knees in order to simulate where my sticking point is at.

Lunges:

185 x 5, 5, 5, 5, 4 + injury.

on my last rep, i felt 3 quick pops right under the top of my right hip bone. No sharp pain, but very uncomfortable. Things are still sore and tender, but not very painful. I'm not sure what I did, but I get the feeling that I was lucky and if I tweak it wrong in the next few days, i will probably mess it up seriously.

So i stopped after lunges, took some vitamin I and iced it.

Luke 3-4-11 Press

Push Press (cleaning bar first)

115 x 5

125 x 5

135 x 5 PR

135 x 3 + 2

T-bar Rows

worked up to 220 x 3

Triceps death (chest to sides of yoga block, 20 reps total)

135

145

145

Cable Rows on the machine with 2 handles

140 x 10

160 x 10

180 x 10

200 x 10

3/4 Press

Press:
90x5
110x5, 5
120x5, 5, 5, 5

BTN Press:
90x10
100x8
110x5, 5
120x5 PR
110x5

Bench:
135x5
165x5
185x5
205x5
225x3 (hard)

Pressing in front kinda felt weak today, so I went hard on the BTN presses. Hit a nice PR, and totally exhausted my delts and triceps. Benching was super difficult afterwards. May even substitute flat bench for some DB work occasionally since the focus of this next quarter will be on my overhead.

Luke 3-3-11 Deadlift

Deadlift

315 x 5 @ 8+

365 x 5 @ 9-

no chalk, no problems. still sore from squats

Rack Pulls from lowest setting in squat rack, a little below knees while standing, although I think I set up with my legs not fully extended so my knees were under the bar.

405 x 3

435 x 3

455 x 3 @ 9

475 x 3 @ 10 PR grip started to fail on last rep, but not too heavy on legs

sore in right trap after these

Cybex Eagle Glute Machine- because lunges were busy

stack x 10 per leg x 3 sets x no big deal

Plyos

Seated Box Jumps

Box Jumps

Step Up Box Jumps

and then I tried to grab rim and I got it and hung my first try. I made it to the callouses on my hand, at thetop of my palm. Fatigue set in after first attempt however.

Maxwell 3/3 Deadlifts

Deadz

325x5

345x5

365x5

Grip is a big issue, but I wasn't using chalk, so =S

Raque Pulls

365x3 3 sets, 385x3, 405x3

Again, grip is the issue, but these'll help if anything will.

Lunges

135x5

145x5 2 sets

155x5

Zercher Squats

135x8

155x8

175x8

185x8

Deadlift

Deadlift Rawz-
135x10
225x5
315x3
405x1
455x5@7
475x5@8.5

Went Moderately light this deadlift session to play it safe with the CNS, ive been realllllly tired this week, maybe because of suit/shirt work i dont really know.
I Felt like I could have hit 500x5 today, but I'm saving the close to ME for the triplez

Rack Pulls, Below Knees-
500x3
515x3
535x3@9

Lunges-
135x10
155x10
185x10
205x10
225x10

Don't understand this one, 185x10 was really hard as like 1 1/2 months ago, and 225x10 was easy...

Leg Press, Abs, Stretching

Lower Back/Deadilift Assistance 3/3/2011

Low Box Squats
315 x 5
315 x 5
315 x 5
315 x 5
Did not think these were gonna feel that hard.

Leg Press
4 plates on each side x 10
5 plates on each side x 10
6 plates on each side x 10
7 plates on each side x 10
8 plates on each side x 10

Banded Hyper Extensions w/ 2 Blues, 2 Greens & 2 Purples
4 sets of 10 reps
Felt crazy light-headed after each set

CYBEX EAGLE GLUTE MACHINE
3 sets of 10 reps per leg

Ball Rotations
3 sets of 20

PNF Stretching

Good workout for assistance work. I wish I could have deadlifted but there was no was that was gonna happen.

Deadlifts

Deadlifts...RRRRRRAW

375 x 5 @9

385 x 5 @9

These didn't feel good. After doing so much suited deadlifting I almost forgot how to setup for raw deads since my setup is different for suited deads.

Block pulls (weight stacked on a 50kg plate, 45lb bumper, and 25lb bumper)

375 x 3

385 x 3

395 x 3

These were set up right below my knee which I think is exactly where the bar slows down in my deadlift. The bar moves sooooooo slowly as I pick it up off of the blocks. Definitely need to get stronger here. Pretty gassed after these.

Zercher squats

135 x 8

185 x 8, 8

Lunges

135 x 5 per leg

165 x 5

185 x 5

Finished with 3 sets of ball rotations and stretching.

The back of my right shoulder hurts I think from a combination of the block pulls, deadlifting for the first time in a while, heavy shrugs earlier this week, and failing on multiple sets on squat and bench day. I was a little too anxious with the heavier weights this week getting back into this training cycle post-meet so I shouldn't be complaining. Anyways, tonight I will clean the sand out of my vag and tomorrow will do some heavy dumbbell rows.

Man what

Deadlift

355 x 5

365 x 3

Pissed me off since I've done 405 x 3 but couldn't do 365 x 5. That ain't make no sense

Rack pull

405 x 3

405 x 3 x 2 (off 100 plate)

Instead of going heavier I decided to go taller.

Lunges

145 x 5

155 x 5 x 3

165 x 5

Zercher squat

135 x 8

155 x 8

175 x 8

3/3 Squat

Squat:
135x5
185x5
225x5
255x5
275x3
295x3
315x3, 3

Front Squat:
Failing Miserably

Rows:
155x5
205x5, 5
225x5, 5
245x5
265x5 PR

Pulldowns:
6 sets

Stuff happened. Working on my work capacity.

3/03/2011 Deadlift

Deadlift
3x5 at 225 lbs (80.4% max)

Rack Pulls
2x5 at 275 lbs
1x5 at 295 lbs
1x5 at 315 lbs

Lunges
2x5 at 95 lbs
3x5 at 105 lbs

Zercher Squat
3x8 at 95 lbs

Weighted Pullups. Wednesday, 3/2/11.

Weighted Pullups (Medium/Wide Hammer Grip) 3x5
-> all BW + 25 lbs

Weighted Pullups (close Hammer Grip) 3x5
BW + 30 lbs
BW + 35 lbs
BW + 40 lbs

Shrug Machine (seated) 2x5, 3x20
-> heavy sets with 3 plates each side
-> light sets with 1 plate + 35 lbs each side (closed palm grip)

Biceps
-> all open grip
-> first set: 70 lb bar x 7+f -> 60 bar x 2+f -> 40 bar x 11 reps
-> second set: 60 lb bar x 7+f -> 40 bar x 6+f -> 30 bar x 7+2f reps

Face Pulls 4x12
-> all 80lbs, with hammer grip, with individual handles machine

Forearm Grip Holds (on shrug machine)
-> 3 sets x (6-9 sec.) with 3 plates on each side

5 rep Bench. Tuesday, 3/1/11.

*** FIRST DAY BACK TO BARBELL BENCHING IN ABOUT 2 MONTHS. I AM SURPRISED THAT I HAVE NOT LOST MUCH STRENGTH. THE PAST 6 WEEKS I HAVE ONLY BEEN DOING UPPER BODY MACHINES FOR MOSTLY HIGHER REPS. I DID GAIN 3 POUNDS IN THE PAST 4.5 WEEKS THOUGH. BODY WEIGHT BACK UP TO 141 - SAME AS MY SUMMER B.W. P.R. WHICH IS GREAT!! ***

Bench 5x5 (touch & go)
135
135
135
135
140

3-Board Bench 4x5
145
145
145
145

Paused Bench 3 x 3 @ (3 sec.)
135 (tough)
120
125

Ab Wheel 4x10
-> all BW + resistance

*** WEIGH-IN: 141 LBS (ties old summer PR, I haven't weighed this much since then) ***

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

RETURN OF STRENGTH TRAINING. Upper Back. Sunday 2/27/11.

*** I'M BACK TO UPPER BODY STRENGTH TRAINING. ACHILLES TENDONS ARE FEELING GOOD. FOR THE PAST 2 WEEKS, I'VE BEEN DOING SOME LIGHT LEG MACHINE WORK. OVERALL I THINK I TOOK 6 WEEKS OFF LOWER BODY TRAINING. ***

Pullups (BW)
-> one all-out set of 20 reps Body weight --> P.R.!!!!!!

Weighted Pullups 3x5
-> all BW + 25 lbs

Weighted Pullups (semi-open grip) 3x5
-> all BW + 25 lbs

Face Pulls 4x12
-> all at 85 lbs

Shrug Machine (seated) 2x7, 3x20
-> 2.5 plates each side, 2 plates + 35 each side, then rest at 1.5 plates each side

Biceps
-> inner open grip with 60lb bar, then immediately to reverse grip with 40lb bar, then outer open grip with 25lb bar
-> first set: 8, 12, 13 reps
-> second set: 6+f, 10, 19+f reps

Forearm Wrist Flips
-> palms up till failure, then immediately after with palms down till failure (on straight bar with machine)
-> first set: 120x20 -> 120x20
-> second set: 120x18+2f -> 120x15+5f

Starting 5x5 with maxes:
Squat: 315
Bench: 175
Deadlift: 445

Monday 2/25/2011

Squat
135 x 5
165 x 5
195 x 5
225 x 5
260 x 5

Bench
95 x 5
115 x 5
125 x 5
145 x 5

I guess I only did 4 sets. Oops. The one I skipped was the lowest weight.

Row
95 x 5
115 x 5
135 x 5
155 x 5
175 x 5 All strict

---

2/27/2011

Squat
135 x 5
165 x 5
195 x 5
195 x 5

Incline
85 x 5
105 x 5
115 x 5
135 x 5

Deadlift
225 x 5
275 x 5
335 x 5
365 x 5

---

March 1 2010, Week 1 Day 3

Squat
135 x 5
165 x 5
195 x 5
225 x 5
265 x 3
195 x 8

Bench
95 x 5
115 x 5
125 x 5
145 x 3
115 x 8

Row
95 x 5
115 x 5
135 x 5
155 x 5
180 x 3
135 x 8

Pullups neutral grip
BW x 6,6,4

-superset w/-

Dips
BW x 10,10,8

---

I need to add abs

Maxwell 2/28-3/1 Squat-Bench

Squat

235x5

245x5

255x5

265x5

275x5

Lovely.

Leg Press

4 sets of 4 plates (each side)x8

Seriously, how the ***************************** does weight work on this machine?

Front Squats

135x5

155x5

165x5

175x5

Bench

185x5

195x5

200x5

200x5

205x5

Also lovely.

Bored Press

195x5

205x5<-didn't let it sink at all, so...

195x4<- sadness, sorrow, and depression

185x5

Paws Bench

155x3

175x2 <-more of ^

165x3 2 sets

Pull-Ups 7-6-5-4

Shrug Machine 3platesx8, 2 sets of 3plates&quarterx8

Again, how do you judge weight on that thing?

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 Day 3/1/2011

Shirted Bench (2-Board)
255 x 3
265 x 3
275 x 3
285 x 3
295 x 3

Pause Bench
185 x 3
205 x 2
195 x 3

Skull Crushers
80lbs x 12; 3 sets

Supersetted with Neutral Grip Pull Ups
x20, x15, x12

Chest Supported Rows
4 plates x 8
4 plates + Qtr x 5
4 plates + Qtr x 5

GHR Abs
3 sets of 12

PNF Stretching

3/1/11 Bench

Bench:

145 x 5

155 x 5

165 x 5

170 x 5 (PR)

175 x 4 (Lost tightness/arch after the fourth, failed the fifth)

Board Press:

165 x 5

175 x5

180x 5

185 x 5

Dumbbell Bench:

65 x 5

70 x 5

70 x 5

Shrugs:

315 x F

365 x F

405 x F

Pull-ups:

16, 14, 12

GHR Abs, PNF

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)

Shirted Bench

bench-
barx10
135x10
185x5
225x3
Add super Katana shirt
3 Board 275x3
2 board 315x3
2 Board 335x3
2 Board 335x3@8.5
2 Board 335x3@9.5

Raw Pause bench
255x3,3,3

Pullups
5x10

Shrugs
up to 6 platesx7

Abs, stretching

Need to work on hitting higher and keeping head on bench.
benching in a shirt fucking hurts.

Branch press

Bench

155 x 5

165 x 5 x 2

170 x 5 x 2

2 Board press

165 x 5

175 x 5

165 x 5

175 x 5

Pause bench (3 sec)

155 x 3 x 4

Pull ups

BW x 15 x 4

machine shrugs superset

3.1.11--Bench

Wow, it's already March.

Bench Press:
140x5
145x5
155x5
160x5
165x4+f (I can do it, I just got out of the groove)

Decline Bench:
First time doing this
45x5
95x5
135x5x2
155x5
165x5

Pause Bench (3 second pause):
145x3x3

Shrugs supersetted with pull ups

Bench 5

Bench:

275 x 5, 5, 5, 5, 5 @ 9+

My pecs are still feeling very iffy at the moment, so I stayed light. It feels very loose at the bottom of almost all of my benches, but I don't know what's changed.

3(+) -board:

365 x 5

385 x 4 + 1f, 5

405 x 3 + 1f

I just really wanted to hit 405 on these to overload the triceps.

Pause Bench:

255 x 3, 3, 3 @ 3 seconds

Very tough. Lower than usual, but not pec soreness by this point.

Shrugs:

up to 6 plates

Finished with pull ups, ghr abs, and pnf hamstringss

3/1 Press

Standing Press:
95x5
115x5
135x5, 5, 3

Standing BTN Press:
75x10, 10, 10, 8

Bench:
135x5
165x5
185x5
205x5
225x5
185x10, 9, 8, 8

Curls w/45's

A pretty good first session of my new cycle. The standing presses are the focus of next quarter - trying to get my overhead to a respectable level. The BTN presses felt good on my delts and triceps so those are definitely a keeper.

3/01/2011 Bench

Bench
1x5 at 130 lbs (76.5% max)
1x5 at 135 lbs (79.4% max)
2x5 at 140 lbs (82.4% max)
1x4 at 145 lbs (85.3% max)

Decline Bench
4x5 at 115 lbs

Dumbbell Press
4x10 at 30 lbs per arm

Wide Grip Pull-ups
4x6

Shrugs
4x5 at 225 lbs

This is how I'm going to develop carpal tunnel

Squat
255 x 5 x 2 (or 3?)
265 x 5
255 x 5
Tried to go extra low bar for the first 3 sets. Felt kind of lighter on the legs but really weird everywhere else, especially the wrists. Not sure if it's a worthwhile time investment. Pretty disappointed because I've done 275 x 5 x 3 at least one time in training.

Front squat
145 x 5
155 x 5
165 x 5
175 x 5
These were the least painful on my back, most painful on my wrists front squats I have ever done.

CYBEX EAGLE GLUTE MACHINE

Luke 2-28-11 Squat

Squat

275 x 5

295 x 5

315 x 5

325 x 5 @ 9

335 x 5 @ 9 PR

Band Lightened Squats- Purples from top

365 x 3

385 x 3

405 x 3

weight was easy, but I had some setup issues

Front Squats

135 x 6, 6, 8

hurt fingers, but used good form

Foam Roller Transversus

Box jumps and stuff

2.28.11--Squat

Squat:
215x5
225x5
235x5x2
245x5

Band Assisted Squats (purples):
275x3
305x3
315x3

Leg Presses supersetted with stretching:
3 sets

Foam Roller Transversus

Various Plyos

Ryan Squats 2/28/11

Squats-
225 x5
245 x5
265 x5x2
275 x3+fail

Band-Resisted Squats w/ blue/purple
185 x3
205 x3
215 x3
205 x3

Leg Press x10
4 plates
5 plates x2

Box Jumps, Abs

Squat

I ran the 8-mile Spartan race on saturday in 40 degree weather and sleet. It was a muddy run up a mountain. and down the mountain. and then back up the mountain... Upon finishing, all i wanted to do was eat and then sleep for a day, which made for an exciting weekend. I figured squats would be lower today since I could barely walk on Sunday.

Squat:

405 x 5, 5 @ 10
425 x 5, 5 @ 10
435 x 5 @ 10

Horribly gassed. My calves were on fire. Also dead.

Band-resisted Squat:
used greens
225 x 3
275 x 3
315 x 3
335 x 3

zzzzz.

Leg Press:
5 plates x 10
6 plates x 10, 10

Finished with foam roller transversus and some lame box jumps.

Everything was dead, but that was expected.

Squat

2/28/11

Suited Squat

275, 275, 285, 295 suited PR x 5

Band-Lightened Squat

345 x 3 x 4

Front Squat

135 x 7 x 4

Foam roller transversus, box jumps

Squat Day

Squat:
215x5
225x5
235x5
245x5
245x3 + 245 GMx1

Band Lightened Squat:
285 x5
315x5
315x5
315x5

Leg Press:
315 x8 x5

Foam Roller Abs
Lots

Box Jumps
high box x8 x3

2/28/11