Friday, October 22, 2010

Day Three, Week Four: Heavy Bench Press

I was hoping to do a little heavier than 340, but still, two reps at 340 should be comparable to one rep in competition at 358 with a pause on the chest. Breaking the record is at least within sight!

Squat Day
Exercise10/1
2010
10/8
2010
10/15
2010
10/22
2010
Bench Press135x10135x10135x10135x10
185x10185x10185x10185x10
275x5295x4315x3340x2
275x5295x4315x3340x2
275x5295x4315x5340x2
275x5305x4325x3
 
Incline Dumbbell Press75x12*75x12*80x12*85x12*
80x12*80x12*85x12*85x12*
80x12*85x11*90x10*90x11*
 
Smith Tricep Press90x12**130x12**140x12**140x12**
110x12**140x12**145x12**145x12**
130x12**145x9**150x8**150x12**
 
Seated Tricep
Extension w/Rope
120x12 (P)130x12 (P)135x12 (P)140x12 (P)
130x12 (P)140x12 (P)140x12 (P)145x12 (P)
130x11 (P)145x9 (P)145x11 (P)150x9 (P)
* Weight is per arm
** Not counting weight of bar
(P) Machine used at the PRO Club

Thursday, October 21, 2010

Day Two, Week Four: Squats

Boy I'm excited to compete in December after my recent workouts! In June my heaviest squat in competition was 480, and it was pretty tough. Today I squatted 450 twice, 455 twice and then 460 twice, and both of those last two reps felt and looked better than the one 480 rep in competition. I think I'm on track to squat 30 or 40 pounds heavier in December than I did in June.

Squat Day
Exercise9/30
2010
10/7
2010
10/14
2010
10/21
2010
Squat135x10135x10135x10135x10
185x8185x8185x8185x8
360x5390x4420x3450x2
360x5390x4420x3455x2
360x5390x4420x3460x2
360x5390x4
 
V-Bar Pulldown170x12 (Y)175x12 (P)180x12 (P)185x12 (P)
180x12 (Y)185x12 (P)190x12 (P)195x12 (P)
190x10 (Y)195x7 (P)195x9 (P)200x8 (P)
 
Romanian
Deadlift
275x12280x12285x12290x12
295x12300x12305x12310x12
315x10320x10325x10330x10
 
Front Squat360x12
360x12
360x12
 
Leg Press360x12*410x12*450x12*
410x12*450x12*500x12*
450x12*500x12*540x12*
* Includes plates but not the sled itself
(Y) Machine used at the YMCA
(P) Machine used at the PRO Club

Tuesday, October 19, 2010

Day One, Week Four: Light Bench Press

I don't know if I've ever been able to do 40 pushups. Not sure I ever even imagined being able to do that many :)

Speed Bench Day
Exercise9/28
2010
10/5
2010
10/12
2010
10/19
2010
Pin Press
(Explosive)
135x10135x10135x10135x10
185x5185x5185x5185x5
245x1255x1265x1275x1
245x1255x1265x1275x1
245x1255x1265x1275x1
245x1255x1265x1275x1
245x1255x1265x1275x1
245x1255x1265x1275x1
245x1255x1265x1275x1
245x1255x1265x1275x1
 
Pushups30353640
24242424
15161616
 
Military Press85x12105x12105x12105x12
95x12105x12105x12115x12
105x12115x9115x11120x7
 
Dumbbell Triceps Extensions30x12*30x12*32.5x12*32.5x12*
30x12*32.5x12*35x12*35x12*
30x12*35x11*35x8*37.5x12*
* Weight is per arm

Monday, October 18, 2010

Day Four, Week Three: Deadlifts

Awesome deadlift workout today! Successfully lifted 535, and my trainer was there and said it would probably have been good in the judges' eyes. It felt easier than I remember 540 feeling back in June! I can't wait for December!

Deadlift Day
Exercise10/4
2010
10/11
2010
10/18
2010
Week
Four
Deadlift135x5135x5135x5
225x3225x3225x3
315x2315x2315x2
405x1405x1405x1
455x1465x1475x1
505x1515x1525x1
525x1535x1535x1
 
Wide Grip
Overhand Pulldown
165x12 (P)165x12 (P)170x12 (Y)
170x12 (P)170x12 (P)180x12 (Y)
175x8 (P)175x12 (P)180x8 (Y)
 
Box Squats
(Explosive)
225x3235x3245x3
255x3265x3275x3
275x3285x3295x3
295x2305x2315x2
315x2325x2335x2
 
Lying Hamstring Curls25x12* (P)35x12* (P)
35x12* (P)40x12* (P)
40x12* (P)45x8* (P)
 
Seated Hamstring Curls140x12 (Y)
160x12 (Y)
180x12 (Y)
* Weight is per leg
(P) Machine used at the PRO Club
(Y) Machine used at the YMCA