Deadlift Thursday 09-30-10

It was a sicklift day, so.....:(

Deadlift
245 x 3
255 x fail
255 x 1 + fail
I NEED HELP!

Squat off Pins
205 x 3
225 x 3,3,3

Good Meow-nings
135 x 5
155 x 5
135 x 5

Shrugs
One arm rows
Abs

Body Weight: 164lbs

Deadlift Day 9/30/2010

Deadlift ( Suited w/ straps up )

455 x 3

475 x 3 PR

My raw max for a triple is 455. Looks like I'll get at least 20 lbs out of the suit.

Squat Off Pins ( I hate these )

385 x 3

405 x 3

425 x 2

On the first set, the bar was really high on my back and screwed up my other sets.

GMOPS

315 x 5

315 x 5

315 x 5

Shrug Machine w/ 5 plates on each side

x10

x15

x 20

Chest Supported Rows

3 plates x 8

3 plates + Qtr x 6

3 plates + Qtr x 6

Abs w/ Exercise ball

Conditioning - I went to Drake and did long jumps up the steps...extremely tiring.

Stretching

9-30-10 Deadlift

Deadlift

365 x 3 @ 8.5

385 x 3 @ 9 PR

Squats off Pins set at 10

365 x 3

385 x 3

405 x 3 @ 8.5

The bar is so low on my back that I don't go down very far on these

Good Mornings

155 x 6

185 x 6

205 x 6

Shrugs

315 x 15, 15, 7, 5

supersetted with Neutral Grip Pull Ups

BW x 15 x 3

Abs and Stretching

Deadlift

Deadlift-

425x3 @7
495x3 @ 9 I had one more for sure, really happy with the speed

Squat off Pins-
225x3
315x3
405x3x3
455x3

Good mornings
225x5
245x5
275x5

Rows
4x10

Shrugs
3x10
Abs, stretching, FOOD.

9/30 Squat

Squat:
135x5
185x5
225x3
275x3
315x3 PR

Leg Press:
360x12
450x12
540x12
630x12

Barbell Row:
135x15
185x15
205x15 PR?

Squatting felt awesome today. Those pause squats on Monday made these normal squats feel super awesome out of the hole. Definitely going to keep those in there.

Bench 3

Bench:
295 x 3
315 x 3, 3, 3 (all @ 10)

Pain started getting bad on the right arm and I couldn't focus as much as I wanted. It's getting better though.

3-board:
325 x 5
335 x 5
345 x 5
355 x 5

Inclines:
80s x 8, 10, 12, 12

There are no longer any dumbbells heavier than 80s at Wooden.

Finished with ghr abs, sub scap pulls and stretching

9.28.10 Bench

Bench Press:
135x3
145x3x2
155x3

Foam Roller Press:
155x5
165x5x3

Incline Bench:
95x8
105x8
115x6+f

Cable Row:
110x8
120x8
130x8

Weigh In:
159 lbs

9-28-10 Bench

Bench

185 x 3 @ 8.5

195 x 3 @ 9

195 x 3 @ 9.5

195 x 3 @ 10 spotter had help touch last rep :(

Foam Roller Press

205 x 5 @ 9.5

195 x 5 @ 9

205 x 5 @ 10

haven't done these in a while, will regain strength soon hopefully

Incline Dumbbell

45's x 10

55's x 6, 6, 4 personal problem on last set led to failure

I'm going down lower on these to work chest more, hopefully improve bottom of bench strength

Cable Rows

140 x 10

160 x 8

180 x 8

200 x 6

Shoulder Raises

Weigh In: 149 lbs

Reaping the rewards of 5/3/1

Bench

145 x 5

165 x 3

185 x 4

I thought I had 3 at most but here we are

Foam roller press

185 x 5

195 x 5

205 x 5 x 2

Dumbbell incline bench

45 x 10

55 x 9

55 x 8 x 2

Weighted pull ups

BW+10 x 8 x 2

BW+10 x 6 x 2

reverse curls, lateral raises superset

abs

Back to OC Strength Club

Pros:

-these guys know what they're doing

-they're strong

-LEGIT equipment

Cons:

-no hot girls on adductor, abductor, or doggy style machine to look at :(

Anyways, here are my relevant lifts from the last few weeks.

Raw Singles (2 weeks ago)

Squat:

1 @ 345

Bench:

1 @ 255

fail @ 260

Deadlift:

1 @ 445

Equipped Triples:

Bench:

2x3 @ 315 off 2 board

(2 sets of 3)

Deadlift:

1x3 @ 445

Lifting schedule at OC Strength Club:

Monday- Heavy Bench

Tuesday- Deadlift

Thursday- Light Bench

Saturday- Squat

Over and out. I'll be posting and checking up on the blog more often now that I'm in OC.

First Time Benching in the Katana

3-board (w/ Katana shirt)

225 x 3 -didn't touch on any of them

225 x 3 -touched on the first two

245 x 2, 3

265 x 3 -touched on all these, probably the best set

The shirt wasn't on properly today, hopefully I can do better next week.

Incline dumbbell press

55s x 12

60s x 12

65s x 8

Chest supported rows

90 x 10

115 x 8, 8

Finished with Medicine ball abs and PNF stretching

Bench. Tuesday, 9/28/10

Bench 4x3
135
140
140
140

Foam Press 4x5
155
155
155
155

Incline Dumbell Bench
50s x 8
50s x 7 (TOUGH)
45s x 8 (arms fatigued)

Shoulder Press 3x10
65
65
65

Wide Hammer Grip Pullups
12 BW
10 BW
8 BW (arms fatigued)

Unilateral Cable Row
45 lbs each arm x 12
40 lbs each arm x 15

**** STRETCHING ****

Bench Day 9/28/2010

Shirted Bench

3-Board - 275 x 3

2-Board - 275 x 3

1-Board - 275 x 3

Off the Chest w/ Pause

275 x 2 ( Lost speed and got out of the groove )

255 x 3 easy

265 x 3 not bad

This counted for board work and regular bench

Incline Dumbbell Bench

80's in each hand x 8

80's in each hand x 8

80's in each hand x 8

Superset Shoulder Isolation ( 30lbs dumbbells in each hand ) w/ Cable Rows

6 reps straight up; 6 reps lateral; 6 reps bent over / Cable Row 200 x 10

6 reps straight up; 6 reps lateral; 6 reps bent over / Cable Row 210 x 10

6 reps straight up; 6 reps lateral; 6 reps bent over / Cable Row 210 x 10

Medicine ball abs

3 sets ( still sore from yesterday )

PNF Stretching

Conditioning ( burpees, long jumps, push ups, mountain climbers )

1 minute straight, then 1 minute rest ( 10 min total )

Great shirt work today. I managed to pause on my chest for the first time in a shirt. I felt a lot more comfortable towards the end coming down faster and exploding, rather than slowly sinking the bar down and struggling all the way up. My only complaint is the pain in my left elbow coming back after it completely went away over the summer. It really killed me while doing that triple at 275 with the shirt.

Bench

Bench (paused)

265x3@8
275x3@9
280x3@9.5
285x3@10, my ass came off the bench on the third rep...

3 Board-
285x3x5
295x4

Incline DB Bench
80 LB DB
4x10

Rows
SS
Rotator Cuff
3 sets

Finish with abs

9/28 Bench

Pause Bench: (3 count)
165x3
185x3
205x3
225x3

Seated Military:
95x8
115x8
135x6

Chins:
8@ BW
25x8
45x7

+ Rotator cuff stuff

Bench Tuesday 09-28-10

Bench Press
135 x 3
145 x 3,3,3 all with press calls. butt came off completely on the last rep of 4th set
i need help with the weights off my chest

Foam Press
155 x 5,5
165 x 5,5

Incline Dumbbell Press
4 sets of 8 with 35lbs

shoulder isolation/cable rows

Abs/hammer curls

PNF

Squats. Monday, 9/27/10

Back Squats 3x3 (no belt)
195
205
205
-> not feeling it today.
-> I NEED TO USE MORE ELBOW DRIVE IN MY SQUATS AND STAY UPRIGHT THE WHOLE TIME.

Banded Back Squats 3x3
-> with purples
135
155
175 --> P.R.!!!

Zercher Squats
135x8
155x8
185x4 + fail (TOUGH) --> P.R.??
135x15 --> P.R.!!!
-> setting bar on quads each rep

Hip Abduction Machine 3x10
145
145
145

Knee Driving Lunge Jumps 3x12 (6 reps each leg)

Weighted Reverse Crunches
25x6 --> P.R.!!!!
25x5 + fail
25x5 + fail

PNF Stretching

Squat 3

Felt pretty good after deadlifting and GPP. No soreness at all.

Squat
425 x 3
445 x 3
465 x 3 @ 10

Walking out felt light, but my CNS wasn't responding like normal. On 445, my lower back started cramping and relaxing, which caused the bar to descend unevenly and start whipping. 465 felt harder than it should have been due to this. I'm pretty sure there's some for of nerve problem (won't say damage) in my lower back based on this experience and the deadlifts.

Band-resisted Squat
225 + greens x 3, 5, 8, 10

Kept it light due to the crazy lower back sensation. For the first two sets, I kept feeling like I was putting too much pressure on my toes.

Zercher Squats
185 x 5, 8 ,5

By now, the discomfort was too much so I claimed a personal problem and went really light. Hip was also acting up on these.

Finished with plyos, transversus and pnf stretching.

Squat Day 9/27/2010

Suited Squats

405 x 3

455 x 3 ( lost balance )

455 x 3

Band Resisted Squats

225 x 3

245 x 3

265 x 3 ( last rep looked like shit )

Unbelted Front Squats

225 x 4

245 x 4

245 x 4

Box Jumps

PNF

Punching Bag Flipping

Decline Abs w/ 10lbs behind my head.

From what people said, I hit depth about 20-25% of the time while wearing the suit, which is feeling better every week. My last set was actually my best. The second set was a bit scary because it was my first tim wearing the wraps with the suit. Btw, unbelted front squats are the shit : )

9-27-10 Squat

Squat

305 x 3 @ 8.5

315 x 3 @ 9 2nd rep was slow

345 x 3 @ 10 PR (knees lightly wrapped)

Band Resisted Squat with grays

195 x 3

205 x 3

stopped early beacuse my knee was hurting

Front Squat

135 x 6

Zurcher Squat

195 x 6

205 x 5

225 x 5

Plyos

Abs

PNF stretching