deload bench

first time training since last thursday, felt good to get blood moving again

bench

3x10x275 DE grips

pull ups

50 reps various grips

thats it. might train tomorrow, might just wait to train monday or tuesday

Sunday 6/26/11 - ME Bench

My only excuse for today is that i didnt have chalk with me,

Bench - 315x3, 335x3, 345x2 miss on the third....
DB Bench - 120's x8, 4 (?) 100x10,8
Flyes - 50x8, 60x8
Deep Pushups - 15,9,7

ME day

almost didnt want to post, but i figure that since nobody really reads this, its just for my own training log

raw deads off deficit

convetional

up to 455x2

sumo

315x2

add briefs

sumo

455x1

conventional

remove deficit->495 miss at top due to grip

GMs to a pin with briefs still on

225,315,405 x3

495x1 but mostly a squat

leg press with a pause at the bottom

3 plates a side x 10

4 plates a side x 10

standing cable abs

4x10-15

deload is a must

ME shirt work

wanted to get in a shirt session while i was home and this seemed like the last chance since ill be traveling

raw to

385x1 medium grip

add shirt (katana)

455x half rep

add 2 board

535x2 (100 lb plates changed things)

1 board

625x1 messy, poor form went too low and threw it into the rack

625x1 good, still not great but got it

2 board

655x1.95 misgrooved the second rep, decided not to push a 3rd

remove shirt

405x4.5 toast by this point

db incline

3x6x110

rear delts

2x10x25

spent, on to deload

DE squats

squatted dynamically to a low box

5x2x315 no belt

5x2x365 loose belt

shrugs

405x5

495x5

585x5

495x5,5

lat pull downs

3x8

chest supported rows

3x6-8

side bends

2x8x150

ME close grip

trained solo, late night, not much food, but no excuse, just wasnt as strong as i wanted to be today

close grip bench (less than thumbs length from smooth)

315x3

365x3

385x3

415x1 with help, ive hit 405x3 like this i think, but not today

inverted rows

BWx8

25 lb plate on chest 2 sets of 8

seated db cleans

2x10x40

max width incline

225x6

275x6

cable tris/face pulls

2x10 each

according to my parents scale: BW = 273.5

ME squats

had planned to do SSB but the bar was behind some middle aged women getting measured

Raw warm up to

405x1

455x1

495x1

add briefs

545x1

585x3

655x3 (PR) these were a bit high, need to start working on depth

reverse hyper

3x10 with some plates

hanging leg raises

2x15

GHR/hips

2x10/30 reps and 60 sec hold

DE bench

floor press with 80 lbs in chain

9x3x225 + chains

standing barbell military

155x6

195x6 (PR)

db bench

2x10x125

rear delts

2x10x25

v-bar cable tris

2x15

DE deads

hams were fried today

warm up to 315x1 sumo and 315x3 conventional

8 singles x 365

single at 315 sumo

bent rows (body at 90 degrees)

225x6

245x6

275x6

narrow neutral grip lat pull downs

3x8

hanging leg raises

2x15

going to squat heavy on friday, probably be raw since ben is going out of town

ME bench

ME floor press

315x3

365x3

405x1

425x1

435x miss

add 2 chains per side

315x3

JMs

225x8

265x6

seated db cleans

2x10x40

standing db military

1x10x60

done

squats

contemplated DE work to save the hips. did not do DE work

ME squats in briefs: all sets done a little high by nature

Raw

405x3

add briefs

495x1

585x1

add knee wraps

645x1

675x1 (PR) only 30 pounds shy of my briefs+ACE best of 705

kept briefs on for high rack pulls: bar mid-knee conv and just above for sumo

405x2 (conventional then sumo)

495x2(same)

585x1 (conventional)

GHR

3x10xBW

cable abs and obliques

2 sets each, 15-20

hips: static hold with orange band

2x60s

pullups, narrow neutral grip

17,10,3 x BW

DE bench

kind of cool thing today, a guy that works in the gym wrote an article about me and bennett for some school magazine so they came in to take some pictures today. did some fake squats and such then bench time

DE bench

9x3x265 3 grips

4 board narrow grip

355x10

standing barbell military

135x8

185x8 (PR)

cable tris

1x20xstack

neutral grip pull ups

1x15xBW 3 grips

tired today, wanted to keep it conservative to be ready to move weight this weekend at home

deadlift

wanted to gear up before i went home

full range deads

raw

315x3

405x1

add ACE bottoms: all conventional

495x2

515x2

straps up what i thought was loose..

545x1, wanted to triple it and probably could have, but i couldnt get into good position because the suit bound up

585x.95% last 4 inches wouldnt go, definite progress and it flew off the floor, but not quite a full rep just yet. i think i will try incorporating some high pin rack pulls to fix this

remove gear, deficit

2x5x225 sumo and conventional

2x5x315 sumo and conventional

lat pull downs

4x8

seated rows

3x8

hang cleans for fun

1x10x135

got my hips and elbow xrayed today, ill be curious to see what the doctor has to say. hes concerned about early osteoarthritis

Push

Incline Bench - 265x6,3,2 then 225x8
Flat Bench Wide - 285x4,4 then 225x8
JMs - 115x12,10 then 125x8
Incline Flyes - 50x10,8, then 30x10

ME bench

felt great

raw to 365x1

add katana

455 for half

add 2 board

495x2

585x3

635x1

675x1 (PR)

raw off of foam roller with PVC in the middle

385x5

405x5

standing military DB

3x6x70

rear delts

2x10x30

neutral grip pull ups

15xBW

deload squat

last day of the deload. fired up to bench big tomorrow

squats to foam box, no belt

225x10

315x10

"reverse hypers"

2x25xBW

seated cable abs

2x15

barbell shrugs, snatch grip

2x20x315

Pull

DB Row - 140x14,10,8
BB Row, on plate - 175x12,10,8
CSR - 100x10,8,6
Lat Pull - 3x10

Deads 2nd micro

Block Pull, upper mid shin - 545x3x5 with belt
SLD - 355x8,6 no belt
ABs
GHR - BW+15x3x8, BWx10,10

deload bench

floor press

normal warm up

315x3

DB bench

2x10x75

db standing military with a curl

2x10x30

tri-extension/facepull/abs

50 for each with 90 pounds