Day Two, Week Four: Heavy Bench Press

Returned today to my favorite day in this routine, which I missed last week when I was sick. I was weaker in the incline press which was discouraging, but I improved in the reverse bench press and skullcrushers, which is exciting to see.

Heavy Bench Day
Exercise	7/14 2010	7/22 2010	8/6 2010	Week Four
Bench (no pause on chest)	135x10	135x10	135x10
	185x10	185x8	185x8
	225x6	240x5	255x4
	245x6	260x5	275x4
	265x6	280x5	295x4
	275x6	290x5	305x4
	285x6	300x5	315x4
	285x6	300x3	315x3
Incline Dumbbell Press	65x12*	70x12*	75x12*
	80x11*	80x12*	80x10*
	85x8*	85x8*	80x6*
Reverse Grip Bench Press	135x12	135x12	135x12
	155x9	155x10	155x12
	155x6	155x8	165x12
Skullcrushers w/Triceps Bar	45x12**	55x12**	65x12**
	60x12**	65x12**	75x12**
	70x9**	75x9**	80x8**
* Weight is per arm ** Assuming triceps bar weighs 45 lbs.

Day One, Week Four: Squats

I missed last week's squats and bench presses because I was sick, but returning yesterday to squats I came back in full force. Incredibly exhausting workout, though. I hope I can walk tomorrow!

Squat Day
Exercise	7/15 2010	7/23 2010	8/5 2010	Week Four
Squat	135x10	135x10	135x10
	185x8	185x8	185x8
	275x6	290x5	310x4
	305x6	320x5	340x4
	325x6	340x5	360x4
	345x6	360x5	380x4
	355x6	370x5	390x4
	355x6	370x5	390x4
Romanian Deadlift	135x12	225x12	245x12
	185x12	255x12	265x12
	225x10	275x10	285x10
Seated Row	140x12 (P)	150x12 (P)	160x12 (P)
	160x12 (P)	160x12 (P)	170x12 (P)
	170x9 (P)	170x12 (P)	180x12 (P)
Single-leg Press	165x12*	255x12*	290x12*
	210x12*	290x12*	315x12*
	255x12*	315x12*	340x12*
* Weight is per leg, including sled weight (P) Machine at the PRO Club

Day Four, Week Three: Light Bench Press

Back to explosive bench pressing yesterday. Still not tracking my weight, nor doing any cardio. At this point, my best bet is to snap out of it and get things under control so that I can compete in the same weight class in October, and hope to lose the remainder by December.

Speed Bench Day
Exercise	7/19 2010	7/27 2010	8/3 2010	Week Four
Bench Press (Explosive)	135x3	145x3	155x3
	145x3	155x3	165x3
	155x3	165x3	175x3
	165x3	175x3	185x3
	175x3	185x3	195x3
	185x3	195x3	205x3
	195x3	205x3	215x3
	205x3	215x3	225x3
Standing Shoulder Press	105x12	115x12	115x12
	115x12	130x12	130x12
	135x10	140x7	140x8
Pushups	23	26	29
	15	15	16
	13	13	14
Triceps Pressdown	80x12 (P)	160x12 (Y)	160x12 (Y)
	90x11 (P)	170x9 (Y)	170x8 (Y)
	90x6 (P)	170x7 (Y)	170x8 (Y)

(Y) Machine at the YMCA

Day Three, Week Three: Deadlifts

I've been sick and haven't been working out, so I missed days one and two of this week, which would have been heavy bench and squats. Also, I made a mistake when I planned today's workout, and ended up doing the same weight for all my floor cleans :(

Deadlift Day
Exercise	7/20 2010	7/26 2010	8/2 2010	Week Four
Floor Cleans	65x10	65x10	65x10
	135x6	140x6	140x6
	155x6	160x6	160x6
	165x6	170x6	170x6
	175x6	180x6	180x6
	180x6	185x6	185x6
	185x6	190x6	190x6
Deadlift	405x1	415x1	425x1
	455x1	465x1	475x1
	505x1	515x1	525x1
Box Squats	185x3	195x3	205x3
	225x3	235x3	245x3
	245x3	255x3	265x3
	265x3	275x3	285x3
V-Bar Pulldown	150x12 (P)	160x12 (P)	170x12 (P)
	170x12 (P)	180x12 (P)	180x12 (P)
	190x8 (P)	190x9 (P)	190x9 (P)
Back Extensions (Hanging Bar)	40x12	60x12	75x12
	55x12	70x12	90x12
	60x10	80x12	100x12

(P) Machine at the PRO Club