Bench Assistance 6/30/11

Push Press
155 x 5 @8
165 x 5 @9
175 x 5 @9
185 x 5 @10
gassed completely after this...

T-Bar Rows
4 plates + QTR x 8
5 plates x 8
5 plates + QTR x 8
6 plates x 8

2-Board
225 x 5
235 x 5
225 x 5
butt kept coming off, still improving technique

Pull Ups
x 15, x12, x12

Dips
x 15, x20, x15

Finished w/ biceps and intense abz

Ryan Bench Assist 6/30/11

Push Press-
edit: whoops this was wrong
135 x5
145 x5x2
155 x5**
165 x2 +fail**

T-bar row-
160 x8x2
180 x8
205 x8

Board Press @3 board-
225 x5
235 x5
245 x5
265 x2 +rack too eager

Dips
Bi's
Abs

Deadlift 5

6/30/11

Deadlift

365 x 5

385 x 5 (20 lb PR i guess)

GHRs

We tried to do GHRs as in this video: http://www.youtube.com/watch?v=dgLY8laPytg

And after taking a long time to set it up, couldn't even get 1 full rep.

Luke 6-30-11 Deadlift

First time deadlifting since the mini meet

Deadlift

365 x 5 @ 8

395 x 4 @ 10

the gym only has octagon plates which bounce awkwardly on the ground so I had to reset foot positioning or roll try to move the bar for every rep. It kinda felt like 4 singles of 395 with about 5-10 seconds rest for each one. My back felt fine and my shoulders felt good. The weight wasn't too bad, but rep 4 was slow so I didn't go for a 5th. I think I could hit more with bumper plates.

Deficit Deadlift- Conventional off of 45, double overhand grip

225 x 8

255 x 8

first time doing this

Calves

worked up to 520 x 30

Hyperextensions

Update

Well, I've been up in Tahoe for a few days now, and the gym here is quite poorly equipped. My solution has been lifting rocks instead. I have 4 different rocks: #1 I can clean & press for sets of 8, #2 I can clean and press for 3, #3 I can get to my chest, and #4 I can only get to deadlift lockout. Also supplementing with pushups, bodyweight squats, and lots of golf.

Bench Assistance

Push press

145 x 5

155 x 5

165 x 5

T-bar rows (belted)

225 x 8

250 x 8

260 x 8

Elbows tender so I finished with light pushdowns supersetted with light hammer curls. Back is very sore...heavy squat singles at UCLA tomorrow :)

Deadlift 6/29/11

Deadlift
425 x 5
475 x 5 10lb PR
The first three reps had good speed but I slowed down on the last two and rounded my back. Also, the first set I went Ed Coan stance, but for the second set I went a little wider and the bar moved faster.

Deficit Deadlifts
315 x 8
325 x 8
335 x 8

GHRs
4 sets of 10
Hams were fried...

Calves w/ stack
4 sets of 100

Ab Wheel
BW x 15
25lb plate on my back x 15
45lb plate on my back x 15

PNF Stretching

Ryan Deadlift 6/29/11

I've reset my deadlift to prevent my hips from coming up quick and basically stiff legging it. Mis watching my form said it looks a lot better.

Deadlift-
385 x5
405 x5

Deficit Deadlift-
315 x8 (too heavy and was coming up too slow)
275 x8
285 x8
much better speed.

GHR-
4 x15

Calves x4
Floor sweep abs x4
PNF

Midnight trainings

Squat

275 x 3 x 5 @ 9

Zercher squat

185 x 5

195 x 5

205 x 5

225 x 5

I think I'm getting back into the groove for these

Pause squat

225 x 3 x 3

plyabs

Bench

165 x 3

170 x 3 x 3

175 x 3

Floor press

165 x 5 x 2

175 x 5

175 x 4

1 in the tank, always 1 in the tank

Dumbbell bench

65 x 8 x 2

65 x 6

65 x 8

Lat pulldown,

180 x 8 x 4

barbell shrugs superset

315 x 8 x 4

Deadlift

Deadlift assistance 

Good Mornings- 
( first time doing these. I've done GMoPs for a cycle, never without pins tho)
these seem to be using way more core than gmops 
135x10
225x5
315x5
365x5,5
405x5
455x5@9
not bad want to hit 500x5 on these

Front squat
225x5
275x5,5
315x5

Banded hypers
Heavy band
3x30

Trans ABs

My workout was alright. Happy, considering the circumstances 
I was swinging a sledgehammer 8 hours today and was sooooo tired by my workout
was really dehydrated, i've noticed the biggest gains in deadlift when i keep trying to PR on my dead assistance weeks.

Bench 3 Cycle 1

6/29/11

Bench

205 x 3 @ 8

215 x 3 @ 8

225 x 3 @ 9

235 x 3 @ 9+

245 x 2 + 1 FFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFail

Floor Press

205 x 5 x 2

205 x 3 then my wrist wrap fell off and my bicep starting killing so I stopped

Dumbbell Bench

70 x 5

80 x 5

85 x 5

85 x 6

Shrugs, Cable Row, Abs

Luke 6-28-11 Bench Ed Coan wk 2

did this workout without a spotter or liftoffs

Bench

165 x 10 @ 9

165 x 10 @ 9+

Close Grip Bench

140 x 10 @ 10

140 x 9.5 @ 10+

Incline Bench

115 x 10 @ 10

115 x 10 @ 9

I was supposed to be doing about 130 for this, but I wanted to hit all the reps

Shrugs

315 x 15

405 x 15

455 x 15 hurt my back a little bit, worried for deadlift day

Close Grip Lat Pulldown

200 x 8 @ 9

220 x 6 @ 9+

240 x 2 drop to 200 x 3 @ 10

Abs

180 crunches on "abench"

Bench 5

I messed up my squat grip yesterday and majorly irritated my bicep tendons, which had been feeling good. Pain was @5 and nausea @2 today because of that.

Bench:

275 x 5

295 x 5

305 x 5 (-5 below PR)

Very pleased with this, as it's not too far from where I was last summer when I was 15 pounds heavier.

Incline dumbbell bench:

65 x 10

75 x 10

80 x 10

85 x 10

Hands were numb and pain was crazy so I sandbagged until the Vitamin-I kicked in.

I tried doing lat pull downs, but I switched to band-assisted pull ups, as the assistance at the bottom seemed to make it easier on my elbows. Did 4 sets until failure of those.

Finished with tricep extensions, scap push ups, and ghr abs

Squat 5

Last squat day for volume cycle.

Squat:
w/ monster minis (+20/30?)
445 x 5 @9+
465 x 5 @ 10+
485 x 5 @ 10+ (ties PR)

Well, i got what I set out to do, which was tie my current 5-rep PR but have bands on. I was completely wrecked after the 3rd set, but the second set felt hardest for some reason. I fell forward on the 4th rep and had to GM the 5th one as well.

SS-bar low box squat:
wide stance, 12" box
225 x 5
255 x 5
275 x 5, 5

4-star's SS-bar seems much harder than ours. Also I was sucking wind bad between these. Out of shape, maybe?

Finished with one-legged jump plyos and abs.

Hurried Bench

I was in Seattle on Saturday and through an odd series of events, ended up at Seattle Strength and Power by myself with 45 minutes on the parking meter. This is all I could manage:

Bench:
275 x 5, 5, 5, 5, 3

Almost no rest, and I had no spotter so I cut it early on the last set.

Standing press:
135 x 6, 5, 5, 6

These are way harder after bench

superset with close-grip pull ups:
8, 8, 8, 8

Cycle 1 Week 2 Suited Deads

Deadlift (w/ Centurion straps down)

405 x 4+10 second break+1 @10-

I'm trying to take a big breath at the top and hold it for the entire rep but this doesn't work so well with 5 reps.

365 x 1, 1, 1 (straps up)

Good mornings

225 x 8

275 x 8, 8

Reverse hypers

50lbs for 3x10

Finished with 3 sets of ball transversus and hamstring stretching. I'm tired.

Bench 6/28/11

Bench w/ pause
205 x 3 @8
215 x 3 @8
225 x 3 @9 5lb PR
235 x 3 @9 15lb PR
245 x 3 @10 25lb PR
Ever since I brought my grip closer my speed off the bottom has been amazing. Fixed my arch to avoid lower back pain but it kept my butt off the bench by an inch. I'm hoping my new olympic shoes will improve my arch/lower back problems so I can look like this guy (fast forward to his bench). I know I'm always watching the russians, but this guy's arch is ridiculous. Plus, he's the world champion in my weight class in the IPF.



Floor Press
185 x 5 @8
195 x 5 @9
195 x 5 @9
205 x 5 @10

Dumbbell Bench
75's x 8
80's x 8 hard...
75's x 8
75's x 8

Shrug Machine
10 plates x 25
12 plates x 20
14 plates x 17

Lat Pull Down
200 x 8
220 x 8
Stack x 8

GHR abs
3 sets of 10

Ryan Bench 6/28/11

Bench-
195 x3
205 x3
215 x3
225 x3
235 x3 (10lb PR)

I'm comin' for you, Greg

Floor Press-
185 x5
195 x5x2
205 x5

Dumbell Press-
65's x 8
70's x8
75's x7, x6

Shrugs, Pull Downs, GHR Abs x3

6/28 Cycle 1 Bench 2 BEST BENCH DAY EVER

I LOVE BENCH PRESS XOXO

Bench 5x3
115x3
120x3 (previous max)
125x3
130x3x2 <---- WIN WIN WIN

Floor Press 4x5
105x5x2
115x5x2

Dumbbell Bench
35x8
45x8
45x7
45x6

Superset (3 sets)
Lat Pulldowns (100) + Shrugs (215)

Superset 2 (3 sets)
20 Abs (V-Ups) + 30 sec handstand taps

Bench 6.27.11 Cycle 1 Week 1

Time crunch. Orientation eats my life.

Bench

75x5x2

85x5x2

90x5

Dumbbell Bench

27.5x8x3

Lat Pulls

90x8x3

Shrugs

2 plates on each side

Foam Roller Transversus Abs