Bench 3/13/12

Close Grip Bench:

135 x8, 185 x 8, 225 x 5, 275 x 5, 285 x 5, 225 + 40lb chain/side x 5, 275 + 40lb chain/ side x 5, 285 + 40 lb chain/side x 5, 285 x 10

Incline:

Stopped after 1 set due to recurring AC joint pain

Tricep Pressdown:

3 sets of 15

Land Mines:

3 sets of 10

Curls:

3 sets of 10

This was a pretty good workout. Felt good to get back in the gym after a rough week at school. I was a little disappointed that my right shoulder is acting up again.

Bench 3/6/12

Close Grip Bench:

135 x 8, 160 x 8, 225 x 5, 245 x 3, 285 x 3, 325 x 8

Reverse Band Bench:

295 x 15, 295 x 12

Leg Raise on Bench:

3 sets of 8

Tricep Pressdown:

3 sets of 12

Rotational Curl:

3 sets of 12

Lateral Raise:

3 sets of 8

Press 3/4/12

Standing Axle (strict):

110 x 8 x 2, 130 x 8, 150 x 8, 160 x 5, 170 x 5, 190 x 12

Face Pulls:

2 sets of 20

Giant DB press:

77 x 5 (each arm), 77 x 10 x 2 (each arm)

Standing Weighted Abs:

3 sets of 10

DB shrugs:

3 sets of 30

Hammer Curls:

5 sets of 12

Yoke:

450 x 50' (felt like death, very humbling)

Squats 3/2/12

Skwatz:

140 x 8, 210 x 8, 230 x 5, 280 x 5, 300 x 5, 330 x 3, 350 x 3, 300 x 10

Steinborn Lift:

145 x 1 (stupidest lift ever!)

Bent Over Row:

225 x 5 x 3

Standing Weighted Abs:

3 sets of 8

DB shrugs:

3 sets of 20

Barbell Curl:

85 x 12 x 2

Bench 2/28/12

Close-Grip Bench:

95 x 10 x 2, 135 x 10, 175 x 8, 225 x 5, 275 x 3, 295 x 3, 315 x 7, 275 x 8, 245 x 10

Incline Wide-Grip:

135 x 10 (pause), 155 x 8 x 2 (pause), 185 x 12

Squeeze Press / Rotational Press (superset):

3 sets 12 x squeeze press + 10 x rotational press

Tricep Pressdown:

3 sets of 15

Hammer Curl:

3 sets of 12

Upper 9/19/11

Close-Grip Incline: 45 x 15, 95 x 10, 135 x 10, 155 x 10, 185 x 10, 205 x 5, 225 x 5, 245 x 3, 265 x 3, 235 x 6, 215 x 10

Seated DB Military Press: 4 sets of 15

Preacher Curls: 4 sets of 8

Shoulder Raise: 3 sets of 12

Tricep Extensions: 3 sets of 15

Hammer Curls: 3 sets of 10

Not an incredible workout by any stretch, but no injuries or pain this time. Getting back to a somewhat more normal schedule after having been chaotically off track due to constant travel, LSAT prep, and school. Not the best workout ever, but solid volume pressing and a step in the right direction.

pseudo events 7/10/11

Axle: 110 x 3, 160 x 3, 200 x 3, 220 x 1 (stopped due to recurring pain / tweak in right pec minor.)

Squat: 135 x 3 x 2, 225 x 3 x 2, 275 x 3, 315 x 3, 365 x 3 x 3, 335 x 3 x 2, 315 x 3 x 2

Sled drag: 400 x 50' x 6 sets

Later in the day:

Chest supported row: 4 sets of 10

Bent over row: 4 sets of 12

Seated row: 4 sets of 15

Shrug: 3 sets of 25

Rotations curls: 3 sets of 20

Fat bar curls: 4 sets of 8

Cable curls: 4 sets of 15

Tricep extensions: 8 sets of 15

Lateral raise: 3 sets of 15

Ab machine: 3 sets of 20

Pec rehab: light weight x lots of reps x lots of sets

So events went poorly. I am pretty pissed to have aggravated my pec minor for the third time in three weeks. It was hot as fuck and horribly humid, plus I felt drained from being sick yesterday. I decided to come home, eat, and rest for a few hours and went back in the gym and did some high(er) rep accessory work to make up for my less than stellar performance earlier in the day.

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Deads 7/5/11

Front Squat : 135 x 5 x 2, 185 x 3, 225 x 2, 275 x 2

High Pull : 135 x 2, 185 x 2, 205 x 2, 225 x 2, 245 x 2.

Deads: 315 x 2, 365 x 2, 415 x 4 x 4, 465 x 2, 515 x 8

Bent Over Row: 225 x 8 x 3

Shrug : 225 x 25 x 4

Facepull: 3 sets of 15

Leg Raise: 3 sets of 10

Very happy with this workout. Decided to work high pulls from the floor in place of cleans to give my elbows and shoulders a break. Also really like adding in the dynamic front squats.

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Events 7/3/11

Axle: 120 x 3 x 2, 190 x 3, 210 x 3, 240 x 2, 270 x 1, 290 x missed (caught it out in front strained right pec minor)

Farmer's deads: 245, 295, 315, 335, 350

Farmer's walk: 245 x 50' x 2 sets

Prowler: lots of sets

Sled drag: 500 x 50' x 2 sets

Also did some sledge hammer swings with Prowler sets.

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squats 6/30/11

Box squat: 135 x 5 x 2, 185 x 3, 225 x 3, 275 x 3, 315 x 3

Stopped after not many sets of squat due to knee, hip, and back pain. Decided to play it smart and do some stretching/foam rolling and not push it when I was feeling pretty much completely mentally and physically worn down.

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Bench Deload 6/29/11

Strict Overhead: 45 x 10, 95 x 8, 115 x 8, 135 x 8, 155 x 6, 175 x 6, 195 x 6, 185 x 4, 175 x 5, 165 x 5, 155 x 5, 145 x 5, 135 x 8

Incline DB Press: 3 sets of 20

Wide-grip Bench: 45 x 15 x 4

Tricep pressdowns: 2 sets of 30

Lots of rumble rolling, lots of static stretching

This workout was all about shoulder volume, both of my pecs are feeling a little strained. I decided to do all of my chest work as rehab/prehab stuff to get better for next week on account of this workout was supposed to be a deload anyway.

Deads 6/28/11

Front Squat: 135 x 5 x 2, 185 x 3, 225 x 3

Cleans: 135 x 2, 185 x 2, 225 x 2, 275 x 2

Deads: 225 x 3, 275 x 3, 325 x 3, 375 x 2, 425 x 2, 475 x 1, 525 x 1, 560 x 1, 585 x 1, 600 x 1

Pendlay Rows: 3 sets of 8

Pulldowns: 3 sets of 10

DB Shrugs: 3 sets of 20

Standing Barbell Curl: 3 sets of 15

Rotational Curl: 3 sets of 12

Absolutely awesome day of deadlifts! I broke my previous raw conventional PR of 575 twice in the same workout. I decided to dial back the volume and intensity of the accessory work a little bit on account of pulling so heavy though.

Events 6/26/11

Axle: 110 x 5, 160 x 3, 200 x 2, 225 x 2, 235 x 2, 250 x 7

Board Press: 135 x 8, 225 x 5, 275 x 5, 315 x 5, 405 x 1

Farmer's walk: 240 x 60' x 3 sets

Sled Drag: 500 x 50' x 4 sets

Power Stairs: 300 x 9

Stones: 270 x 3, 330 x 1

Reverse Hyper: 3 sets of 10

Lateral Raise: 3 sets of 10

Hammer Curl: 3 sets of 10

Band Crunches: 3 sets of 15

Decent day of events, only bad thing was my back severely cramping up on stones, had to shut it down after just 2 sets rather than risk an injury. Also mildly tweaked my right pec on my last set of board press, but neither was a major issue.

Squat 6/24/11

Squat:

135 x 5, 225 x 3, 275 x 3, 315 x 2, 365 x 2, 405 x 2, 455 x 1, 485 x 1, 425 x 3 x 2

Good Mornings:

135 x 8, 155 x 8, 185 x 8

Band Leg Curls:

purple band x 3 sets of 10

Leg raise on bench:

2 sets of 10

TKEs: 2 sets of 10

This workout had me feeling like a little bitch. One set the right knee would hurt, the next set it was the left knee, and when neither hurt, the right hip did. Oh well, some days are like that. I guess I got up to somewhere between 90 and 95 % today so I won't complain. Just have to take what wasn't there today and push it hard on Sunday at the Jungle.

Bench 6/23/11

Close Grip Bench:

135 x 5, 185 x 3, 225 x 3, 275 x 2, 315 x 1, 350 x 1, 380 x 2, 360 x 3, 315 x 5

Wide Grip Bench: (elbows out)

155 x 12, 155 x 10 x 2

Front Shoulder Raise:

3 sets of 10

Side Shoulder Raise:

3 sets of 10

Cable Pulldown Abs:

3 sets of 10

This was not a very complex workout. Went for some heavier top sets. Substituting in a wide grip body-building style bench in place of pec flys. Decently happy with today's workout.

Deads 6/21/11

Cleans:

135 x 3 x 2, 185 x 3, 205 x 2, 225 x 2, 275 x 3

Deads:

275 x 3, 315 x 2, 405 x 1, 455 x 2, 500 x 2, 535 x 6

T-Bar Rows:

90 x 15, 135 x 12, 180 x 10, 225 x 8

1 arm DB rows:

110 x 10 x 3

Band Crunches:

2 sets of 15

Blast Strap Knee Crunches:

2 sets of 10

This was another great deadlift workout at the Jungle. I am very pleased with how my pull is coming along, also happy that cleans are going reasonably well even though I haven't done them in a long time

Squat 4/29/11

Squat: 135 x 5, 185 x 3, 225 x 3, 275 x 3, 315 x 3 x 6, 365 x 3, 415 x 3, 315 x 3 x 4, 295 x 3, 275 x 3, 245 x 3, 225 x 3

Ab wheel: 2 sets of 10

Side Bends: 55 x 10 x 2

Decided to punish myself on squat today and really work on depth. The weights were relatively light, but my form looked like a bag of broken assholes without a box under me. Doing a free standing squat to depth really wrecked my shit tonight. I will be hurting for a few days.

Bench 4/27/11

Pause CGB: 135 x 6, 185 x 3, 225 x 2, 245 x 2, 275 x 2, 300 x 2, 315 x 2, 330 x 2, 290 x 9 (touch and go)

Wide Grip Pause: 250 x 6 x 2

DB Military Press: 50 x 15, 60 x 12, 70 x 8, 65 x 12

Lateral Raise: 25 x 12 x 3

Incline Fly: 20 x 15 x 3

Tricep Extension: 3 sets of 15

Preacher Curl: 5 sets of 10

Hammer Curl: 4 sets of 8

Left shoulder and right elbow were both hurting a lot. Decided to keep the weight down on the accessory lifts. Felt good enough on the working sets of bench today. So far I like the rep scheme and intensities of the program.

Deadlift 4/26/11

Dead: 135 x 5, 225 x 3, 315 x 3, 365 x 2, 405 x 1, 470 x 2, 510 x 6, 365 x 3 x 10

Bent Over Row: 245 x 5 x 3

Shrug: 295 x 20 x 3

One arm DB row: 2 sets of 10

Facepull: 2 sets of 10

Lat Pulldown: 5 sets of 6

Decline situps: 3 sets of 10

Felt a lot better about this workout. Coming back after missing 510 the week before and hitting it for 6 gave me a lot of confidence in my pull again.

Bench 4/20/11

Paused CGB: 135 x 5, 185 x 3, 225 x 2, 245 x 2, 265 x 2, 290 x 2, 305 x 2, 315 x 2, 275 x 8 (touch and go)

Wide Grip Pause: 245 x 6 x 2

Dead Bench: 285 x 1 x 6

DB military press: 3 sets of 12

Incline Fly: 3 sets of 15

Lateral Raise: 3 sets of 12

Hanging Leg Raise: 3 sets of 10

Ab Wheel: 3 sets of 10

This was a fairly tough workout, had to do it after deadlifting the day before since I am traveling later in the week.