Day Four, Week Two: Light Bench Press

Back to explosive bench pressing. I haven't been tracking my weight, nor have I been doing any cardio. I really need to get my butt in gear if I'm to have any shot at losing enough weight to compete in the next weight class down at the Columbia City Classic.

Speed Bench Day
Exercise	7/19 2010	7/27 2010	Week Three	Week Four
Bench Press (Explosive)	135x3	145x3
	145x3	155x3
	155x3	165x3
	165x3	175x3
	175x3	185x3
	185x3	195x3
	195x3	205x3
	205x3	215x3
Standing Shoulder Press	105x12	115x12
	115x12	130x12
	135x10	140x7
Pushups	23	26
	15	15
	13	13
Triceps Pressdown	80x12 (P)	160x12 (Y)
	90x11 (P)	170x9 (Y)
	90x6 (P)	170x7 (Y)

(Y) Machine at the YMCA

Day Three, Week Two: Deadlifts

Last week deadlifts were day four, but my friend and workout partner wanted to switch speed bench to day four, so that makes deadlifts day three. It also means that next week squats will be day one and max bench press day two.

Deadlift Day
Exercise	7/20 2010	7/26 2010	Week Three	Week Four
Floor Cleans	65x10	65x10
	135x6	140x6
	155x6	160x6
	165x6	170x6
	175x6	180x6
	180x6	185x6
	185x6	190x6
Deadlift	405x1	415x1
	455x1	465x1
	505x1	515x1
Box Squats	185x3	195x3
	225x3	235x3
	245x3	255x3
	265x3	275x3
V-Bar Pulldown	150x12 (P)	160x12 (P)
	170x12 (P)	180x12 (P)
	190x8 (P)	190x9 (P)
Back Extensions (Hanging Bar)	40x12	60x12
	55x12	70x12
	60x10	80x12

(P) Machine at the PRO Club