Deadlifts

1/31/10

Deadlifts

353 x 1 (recovering back to normal strength after reading form/technique tips online)

Banded Hyper-Extensions

Abs

1/31 Training

HS Pullover: 230x10 PR
Pull-up: BWx9
BB Shrug: 365x10
Seated BB Curl: 90x8 PR

I think this exercise arrangement is the best one that I have tried in this rotation. Pretty much every part of my back was worked, and with minimal lower back stress so I can keep squatting every week. My weight has not gone up since the last weigh-in, so I need to eat a bit more.

1.30.10--Sicklift Day

GMOP
45x5
95x5
135x5
155x3
185x1
205x1x2

Hyper Extensions
BWx75

Felt like I was going to throw up, so I had to leave.

Shower
epic fail...threw up in the shower. Don't worry Luke, I cleaned it up.

I've been taking both airborne and Multi-System Nighttime cold/flu relief so I can be healthy sooner rather than later. I have two midterms this week (Thurs and Friday), and the meet on Saturday, so hopefully this is just a 24 hour (fashion) bug.

Bench Assistance

Last pre-meet training session

Standing press
105 x 5
115 x 5, 5, 4

Flat dumbbell press
60s x 10, 8, 9

Skull crushers
80 x 4
70 x 8, 6, 6+1fail

Pullups
BW x 12, 12, 10
Came back and ate, but my roommate just bought a new pullup bar and wanted to see if I could do 20:
BW x 20 (neutral grip)

1/30 Training

Floor Press: 195x8 PR
BTN Smith: 110x8 PR, 85x11 PR
Bench Ext.: 95x9

A good lifting session. Took 30 minutes from start to finish, and was quite productive. I will be doing mostly floor pressing from here on out, because that is almost exactly where my sticking point in the bench press is located.

Post-workout Meal: BEEF!

Short Squat

Squat
235 x 1 x 2
265 x 1
185 x 10

No bands so I just did a lighter set of 10 to reinforce form and had Kyle check me. 265 felt a little harder than expected, but I'm just going to attribute that to late night g-mopping.

abs

1/29 Training

Seated Calf: 135x12
Leg Curl: 170x9
Squat: 255x10 PR
V-squat: 230x20

An awesome lifting session today. My legs seem to be responding quite well to the higher rep ranges that I've been using as of late.

1.28.10--Bench Assistance

My 3 Wolves Moon t-shirt came in today. This assures me of PRs in the future.

Standing Press
45x10
65x5
85x3
95x1x3

Bench (varying grips)
warmups
95x5
135x3x2 (wide grip)
135x3 (medium grip)
135x3 (close grip)

Dips
4 sets

Basketball

Do we have a meeting time set for Saturday? As long as I am out of the gym by 4, I am good, but would prefer meeting closer to 2 rather than noon.

G-MOOOOOOOOPPPPPSSSS

GMOP

175 x 5

185 x 3

205 x 1

215 x 1

Cleans

131 x 3

141 x 3 x 2

Hyperextensions

35 x 20 x 4

abs and obliques

Deadlift

Good mornings off pins
185 x 3
195 x 3
205 x 1
225 x 1
225 x 4ish (shitty reps)
-form needs lots of work

Speed Pulls (w/ quadded minis)
134 x 5 sets of 3

Banded back raises (blue band) supersetted with banded pull throughs (green band)
4 sets of 10 on each

Banded GHR abs (purple band)
4 sets

Good Morning Off Pins (level 9) 1x2+f @185, 2x10 @135
Band Resisted Deadlift (reds) 4x3 @135 moved stance in, groin closer to bar
Band Resisted Hyper extensions (greens) 3x15 alt. w/ Band Pull Throughs (green) 3x10
Band Resisted Abs on GHR (greens) 3x8

Bench

1/28/10

Military Press

95 x 5 x 5

Band-Resisted Bench

115 x 2 x 6

Skull Crushers

70 x 8

80 x 6 x 3

Abs

1-27-10 Heavy Bench

Bench with full commands

warmups 45x10 95x8 135x5 165x2

185x1x2

205x1

I will open at 85kg (187) and go to 92.5kg(204) for second attempt. 205 felt fine and goes up consistently with full commands. I will try to hit either 95kg(209) or 97.5kg(215) for my third attempt.

Foam Roller Press

205x3

215x3

225x2+fail PR

Incline Bench

155x5 didn't touch on 2 reps

145x5x2

Cable Flyes

60x10

70x8x3

Bench

Weighed in at 181 after lifting so I should be okay for the meet. Nowadays I'm probably around 178 in the morning.

Bench (w/ F6 shirt and full commands)
205 x 1, 1 -first one came up a little uneven but second one was better
220 x 1 -paused slightly at lockout but i don't think it dipped down at all

Foam roller presses (w/ F6)
225 x 3, 3
245 x 1+1fail

Incline press
135 x 5
145 x 5
155 x 5

Cable flyes
60 x 10
70 x 7
60 x 8, 8

1.27.10--Upper Back

Had to get out quickly so I could finish my homework before last minute sorority dance...I'm sure there will be a Scott story tomorrow to report on this.

Close Grip Lat Pulls
110x10
130x8
140x8x2

Chest Supported Rows
10x10
25x10
45x10
70x8x3

Band Pull Aparts
purplesx10x3

Strength and Honor (Pinwheel) DB Curls
20sx10x3

Made it out in 45 mins...PR

Upper back

Missed yesterday and going to miss the rest of the week because of midterms, but I keep accidentally running into Kyle during my make ups so it works out.

Close-grip lat pull down

180 x 8

200 x 6 x 3

T-bar row

75kg x 6

~80kg x 6

90kg x 8 x 2

Seated BB curl

50 x 8

70 x 6

70 x 5

70 x 4

One-arm rear delt raises

35 x 8 x 3

1/27 Training

HS Pullover: 230x9
WG Lat Pulldown: 230x8 PR
T-bar Row: 175x9, 6
Seated BB Curl: 90x5

Trying to use good form and really focus on working the muscles instead of just slinging around the weights - especially on the T-bars. The pre-exhaust with the pullovers was actually very nice, and I felt like I hit my lats really well today. Also, the weight on the T-bars was the weight on the bar (not including the bar itself).

Squat

1/27/10

Squats

warm-ups 45 x 8, 95 x 5, 135 x 3, 165 x 3, 185 x 2, 205 x 1

235 x 1

265 x 1

Band-Lightened Squats

265 x 2, 2

285 x 4

Box-Jumps, Abs

1.26.10--Squat

Squat
warmups
95x5
135x3
165
175 (opener)
210 (2nd attempt)
Both felt really good.

Band Lightened Squats (purples)
175x2x2
210
Also easy.

Box (Stair) Jumps
a lot... made high stair twice

Abs
Weighted planks (25, 45, 55)

1-26-10 Upper Back

Close Grip Lat Pulldown

170x8

190x6

210x5

220x5 PR

Chest Supported Row

90x6

115x6x3

Purple Band Pull Aparts x 10 x 4 sets

Incline Curls

30's x 8 each arm

35's x 6 each arm x 2 sets

40's x 4 each arm

40's x 3 right, 2 left