Luke 7-6-11 Bench Ed Coan wk 3

Got sunburned on the 4th so I'll squat tomorrow along with good mornings and hopefully my skin isn't as painful to be touched.

Bench

170 x 8 @ 9-

170 x 8 @ 9

once again my left shoulder hurt throughout the workout.

Close Grip Bench (maybe a finger wider than shoulder width)

145 x 8 @ 9

145 x 8 @ 10-

Incline Bench

125 x 8 @ 9-

125 x 8 @ 9-

Wide Grip Lat Pulldown with strict form

180 x 8

190 x 8

200 x 8

Shrugs

315 x 15

405 x 15

455 x 22 with 2 breaks every 7 reps or so

7/5 Cycle 1 Bench 3 PR-DOM

Bench Singles - 'MERICA
130x1
140x1
145x1 -- Fail
145x1 -- OWNED

3x5 Floor Press
105x5
115x5
115x5

Dumbbell Bench - must. start. higher.
35x8
35x8
35x10
40x8
50x4

Bench 1 Cycle 1

7/5/11

Bench

worked up to

275 x 1 (10 lb PR)

Floor Press

205 x 5 x 2

215 x 5

Dumbbell Bench

75, 80, 85, 90 x 5

95 x 7 Danny and I had a comp. at repping 95's

I'm still a powerlifter I swear

Squat

295 x 1 x 3 @9

305 x 1 x 2@9

Zercher squat

205 x 5

225 x 5 x 3 at least I kind of lost count

Pause squat

225 x 3 x 2

235 x 3

Abs and jump lunges

Bench

195 x 1 x 4 @9 to 9+

195 x I suck

Dumbbell bench

60 x 8

65 x 8 x 3

Decline bench

145 x 5 x 4

Don't know if it was the lack of decline or the burnout from dumbbell but these were really hard

Lat pulldown,

180 x 8 x 4

upright rows superset

70 x 8 x 4

Going to try upright rows because I don't feel shrugs in my traps anymore

even more abs

Squat Tuesday 07-05-11

Squat
245 x 1
255 x 1 high?
255 x 1
265 x 1
275 x 1

Zerchers
135 x 5,5,5

Pause Squat
175 x 3
185 x 3
205 x 3

Abs
Plyos

"Squat Day" 7/5/2011

Squat
375 x 1
Had to stop here. As I was warming up I felt my lower back giving out. I unracked 395 twice and started shaking so I put it back. My lower back completely gave out and I started leg pressing. This was the first time I tried my new shoes to squat and it felt great during the warm ups.

Leg Press
8 plates (altogether) x 10
10 plates x 10
12 plates x 10
14 plates x 10
16 plates x 10
These actually felt nice bc my back was leaning on something.

Dumbbell Lunges
60's x 7 per leg
60's x 5 per leg
60's x 5 per leg
60's x 5 per leg

Supersetted the Quad machine and calf machine
4 sets each

Tried foam roller transversus but had a hard time laying on it. The more I cooled off the more my back started to hurt. I tried hanging from the pull up bar and rolling it out. This weekend I went camping and I didn't have a mat for my sleeping bag. The ground was pretty rough and it kinda hurt my back in the morning when I would wake up, but nothing serious. I hope this isn't serious.

Ryan Squat 7/5/11

First day of weightlifting shoes; may take some getting used too.

Squat-
315 x1
325 x1x4 (-20lb pr)

Brought my stance in on my last set and that seemed to help. I just need to improve my form overall.

Zurcher-
225 x5x3

Pause Squat-
225 x3
235 x3
245 x3

Abs

Shitty day

Deadlift Assistance

Didn't make it to the gym today, instead deadlifted in Trevor's backyard

Deadlift-
135x10
225x5
315x3
405x3
Add Doubled Monster Mini's
365x5
405x5
435x5  @ 8ish

Lunges-
135x20,20,20

Farmers walk
150 Per hand x 80 FT
240 Per Hand x 40 FT
310 Per Hand x 25 FT

Abs
4x10

Band Abductors
3x15

Cycle 1 Week 3 Light Deadlifts

Just light suited deadlifts for technique work today.

Deadlift

365 x 1, 1, 1

Did some GHR's and other random stuff to try and fix squat technique, mainly attempting to keep the weight over midfoot, activate the hamstrings more and keep the chest up.

Squat 1 Cycle 1

7/4/11

Squat

My goal at this point was to hit 355.

I worked up to 315 and then went down to hitting a plate.

I have had acute pain in my TFL, which I was able to stretch out, but was so tight around my hip flexors besides the TFL, and generally my legs, that I was incredibly slow in the bottom -- fighting my way in and out of the hole.

Transverse Abs

benchy

also took Vit's advice, no shirt work today, my wrist and elbows hurt.

3 Sec Pause Bench
135x10
225x10,10,10

Tricep deathz

lots of Rows

Cycle 1 Week 3 Raw Bench

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

Bench (brief pause)

175 x 5

185 x 5

195 x 5 @9+

Incline dumbbells

60s x 4 x 10

Wide grip pullups

BW x 12, 12, 12

Squat

Squat-
barx10
135x10
225x5
315x3
Add Super Centurion
(Straps down)
365x1
405x1
475x1
(Straps up)
495x1
Add Self Wraps-
525x1 @ 7- lol supa fast
After 525, The 24 hour worker please requested I use the Sissy pad while squatting this weight in order to
protect my cervical spine discs. I thought about it, but it just pissed me off.
545x1@8-

575x1@9+ PR +10 lbs


Band Resisted Box Squats

Lots of Abs

Luke 7-2-11 Press

Push Press

105 x 5 @ 7

125 x 5 @ 9

135 x 5 @ 9+

145 x 4 @ 10- lost balance at top and was afraid to do 5th

135 x 5 @ 9+

My shoulder was hurting during these kinda. I started from a hang clean and pushed from an elbows up position like how Ross does kinda. It helps to get the push started and felt better on my left shoulder.

Dumbbell Row

120 x 8 x 3 per arm with straps

Dumbbell Bench

60's x 8

65's x 8 x 2

left shoulder still hurt

Pull Ups / Dips superset

this felt awful. I was so tired I got about 10 of each per set. this superset is always hard for me, and this time I felt sick after

Abs

Bench Assistance

7/1/11

Push Press

105, 115, 125, 135, 135 x 5

Doing a plate wasn't too difficult but I have a lot of trouble locking out my elbows at the top and holding it.

2 Board

I think I'm stronger off of a 2 board than a 3. Maybe because I'm relatively quick off my chest, and have a weak lockout. I should probably work with a 3 board then.

225 x 5

225 x 5

235 x 5

245 x 3 I was going for 4, but alex made me laugh.

Bent-Over Barbell Row

165, 175, 185, 195

Dips, Biceps, Abs

Looks good

Deadlift

355 x 5 @8

365 x 5 @8

375 x 3 @9

http://www.youtube.com/watch?v=pnZcoiyAB1g

375 wasn't a failure but my grip was ready to give so I stopped. No PRs but considering these felt really easy with a shitty bar and my knees weren't locking out too early like they had been during the year I'm feeling better about deadlifts

Good mornings

225 x 8

245 x 8 x 3

No GHR set ups so did light good mornings. Killing my wrists though.

Deficit deadlift

255 x 8 x 4

calves and whatnot

Deadlift 5

Deadlift:

605 x 5, 5 @ 8+

I went for volume today, which means two sets instead of one, haha. Things felt decent overall, but I need to keep stretching as I can tell my sciatic nerve isn't firing at 100%

Good Mornings:

315 x 8, 8, 8, 8

Lower back was not as happy with these. I kept it light to give my bicep tendons a break and avoid taxing the lower back too much.

Lunges:

135 x 6

185 x 6

225 x 6, 6

185 felt much lighter than 135, so I moved up to 225 with no problem.

Finished with pnf and floor sweeper abs

6/30 Cycle 1 Deadlift

Deadlift 2x5
185x5
195x5

Deficit 3x8
155x8x3

GHRs - attempted 3 sets of ~10-12

Bench assistance

Standing strict OHP
135x5
155x5,5
190x5 @9 PR.. This wasn't very hard

Banded tricep pushdowns
5x20

Bro rows
5x10

Snatch grip High pulls
3x5 with bitch weight

Cycle 1 Week 3 Suited Squats

Squats (w/ Centurion) Straps up, self-wrapped knees

415 x 1 @9

435 x 1 @10-

450 x 1 @10

Slow as hell:

My back was fried from deadlifts two days ago and I felt it on these. All reps were slow and unimpressive. Also, the bar was uneven on the last set and I ended up touching my left elbow on my knee. A video was taken but hasn't been posted yet.

Barbell shrugs

405 x 20

495 x 12

545 x 12

585 x 10

Leg press

8 plates x 15

10 plates x 10, 10, 10

Finished with foam roller transversus and hamstring stretching.