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