Correcting the Record: Blotted Out

In "The Results Are In!," I shared my excitement at seeing my name in the Washington State USAPL Open Men's Records, having bench pressed 155 kg (341.7 lb):

Today, however, I am bummed to report that at some point the record was corrected. Apparently, back in March (presumably at the State Championships), someone in my weight class benched 160 kg (352.7 lb):

Technically, then, it would not be accurate to say I ever held the record. While this is admittedly a little bit of a blow to my ego (which is probably a good thing), I've been encouraged by my recent workouts, and I think I'm going to aim to beat that record in December at the Fife Holiday Classic. The next step heavier would be 162.5 kg (358.2 lb), so basically I'll have to successfully lift about 16.5 more pounds. Maybe, just maybe...

Day Three, Week Three: Heavy Bench Press

Every workout's turning out more encouraging than the last! I was to do 3 sets of 3 bench presses, and planned to lift 315. When my friend and workout partner texted me saying he was sick and couldn't make it, I worried that without a spotter I might not be able to lift as heavy as planned. As it turned out, the first two sets were sufficiently easy that I went ahead and banged out 5 reps on the first set, and then did another set of 3 at 325! I'm really looking forward to competing again!

Squat Day
Exercise	10/1 2010	10/8 2010	10/15 2010	Week Four
Bench Press	135x10	135x10	135x10
	185x10	185x10	185x10
	275x5	295x4	315x3
	275x5	295x4	315x3
	275x5	295x4	315x5
	275x5	305x4	325x3
Incline Dumbbell Press	75x12*	75x12*	80x12*
	80x12*	80x12*	85x12*
	80x12*	85x11*	90x10*
Smith Tricep Press	90x12**	130x12**	140x12**
	110x12**	140x12**	145x12**
	130x12**	145x9**	150x8**
Seated Tricep Extension w/Rope	120x12 (P)	130x12 (P)	135x12 (P)
	130x12 (P)	140x12 (P)	140x12 (P)
	130x11 (P)	145x9 (P)	145x11 (P)
* Weight is per arm ** Not counting weight of bar (P) Machine used at the PRO Club

Day Two, Week Three: Squats

Another very encouraging squat workout! At the competition in June I squatted 400, 440 and then 480. In December, I think I might try something like 430, 470 and then 510. I'm lookin' forward to it!

Squat Day
Exercise	9/30 2010	10/7 2010	10/14 2010	Week Four
Squat	135x10	135x10	135x10
	185x8	185x8	185x8
	360x5	390x4	420x3
	360x5	390x4	420x3
	360x5	390x4	420x3
	360x5	390x4
V-Bar Pulldown	170x12 (Y)	175x12 (P)	180x12 (P)
	180x12 (Y)	185x12 (P)	190x12 (P)
	190x10 (Y)	195x7 (P)	195x9 (P)
Romanian Deadlift	275x12	280x12	285x12
	295x12	300x12	305x12
	315x10	320x10	325x10
Front Squat	360x12
	360x12
	360x12
Leg Press		360x12*	410x12*
		410x12*	450x12*
		450x12*	500x12*
* Includes plates but not the sled itself (Y) Machine used at the YMCA (P) Machine used at the PRO Club

Day One, Week Three: Light Bench Press

It's encouraging to see bigger numbers each week, even if only a little :)

Speed Bench Day
Exercise	9/28 2010	10/5 2010	10/12 2010	Week Four
Pin Press (Explosive)	135x10	135x10	135x10
	185x5	185x5	185x5
	245x1	255x1	265x1
	245x1	255x1	265x1
	245x1	255x1	265x1
	245x1	255x1	265x1
	245x1	255x1	265x1
	245x1	255x1	265x1
	245x1	255x1	265x1
	245x1	255x1	265x1
Pushups	30	35	36
	24	24	24
	15	16	16
Military Press	85x12	105x12	105x12
	95x12	105x12	105x12
	105x12	115x9	115x11
Dumbbell Triceps Extensions	30x12*	30x12*	32.5x12*
	30x12*	32.5x12*	35x12*
	30x12*	35x11*	35x8*
* Weight is per arm

Day Four, Week Two: Deadlifts

I was encouraged by my workout today! I "hitched" 515 up a bit, and would probably have failed in competition. But I managed to lift 535 slowly but consistently upward until I stood completely erect. It was tough, but I think it would have counted in competition. Before today I was worried I would not perform as well in the deadlift when I compete in December; now, however, I think I'll do better!

Deadlift Day
Exercise	10/4 2010	10/11 2010	Week Three	Week Four
Deadlift	135x5	135x5
	225x3	225x3
	315x2	315x2
	405x1	405x1
	455x1	465x1
	505x1	515x1
	525x1	535x1
Wide Grip Overhand Pulldown	165x12 (P)	165x12 (P)
	170x12 (P)	170x12 (P)
	175x8 (P)	175x12 (P)
Box Squats (Explosive)	225x3	235x3
	255x3	265x3
	275x3	285x3
	295x2	305x2
	315x2	325x2
Lying Hamstring Curls	25x12*	35x12*
	35x12*	40x12*
	40x12*	45x8*
* Weight is per leg (P) Machine used at the PRO Club