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
Exercise	10/1 2010	10/8 2010	10/15 2010	10/22 2010
Bench Press	135x10	135x10	135x10	135x10
	185x10	185x10	185x10	185x10
	275x5	295x4	315x3	340x2
	275x5	295x4	315x3	340x2
	275x5	295x4	315x5	340x2
	275x5	305x4	325x3
Incline Dumbbell Press	75x12*	75x12*	80x12*	85x12*
	80x12*	80x12*	85x12*	85x12*
	80x12*	85x11*	90x10*	90x11*
Smith Tricep Press	90x12**	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

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
Exercise	9/30 2010	10/7 2010	10/14 2010	10/21 2010
Squat	135x10	135x10	135x10	135x10
	185x8	185x8	185x8	185x8
	360x5	390x4	420x3	450x2
	360x5	390x4	420x3	455x2
	360x5	390x4	420x3	460x2
	360x5	390x4
V-Bar Pulldown	170x12 (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	275x12	280x12	285x12	290x12
	295x12	300x12	305x12	310x12
	315x10	320x10	325x10	330x10
Front Squat	360x12
	360x12
	360x12
Leg Press		360x12*	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

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
Exercise	9/28 2010	10/5 2010	10/12 2010	10/19 2010
Pin Press (Explosive)	135x10	135x10	135x10	135x10
	185x5	185x5	185x5	185x5
	245x1	255x1	265x1	275x1
	245x1	255x1	265x1	275x1
	245x1	255x1	265x1	275x1
	245x1	255x1	265x1	275x1
	245x1	255x1	265x1	275x1
	245x1	255x1	265x1	275x1
	245x1	255x1	265x1	275x1
	245x1	255x1	265x1	275x1
Pushups	30	35	36	40
	24	24	24	24
	15	16	16	16
Military Press	85x12	105x12	105x12	105x12
	95x12	105x12	105x12	115x12
	105x12	115x9	115x11	120x7
Dumbbell Triceps Extensions	30x12*	30x12*	32.5x12*	32.5x12*
	30x12*	32.5x12*	35x12*	35x12*
	30x12*	35x11*	35x8*	37.5x12*
* Weight is per arm

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
Exercise	10/4 2010	10/11 2010	10/18 2010	Week Four
Deadlift	135x5	135x5	135x5
	225x3	225x3	225x3
	315x2	315x2	315x2
	405x1	405x1	405x1
	455x1	465x1	475x1
	505x1	515x1	525x1
	525x1	535x1	535x1
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)	225x3	235x3	245x3
	255x3	265x3	275x3
	275x3	285x3	295x3
	295x2	305x2	315x2
	315x2	325x2	335x2
Lying Hamstring Curls	25x12* (P)	35x12* (P)
	35x12* (P)	40x12* (P)
	40x12* (P)	45x8* (P)
Seated Hamstring Curls			140x12 (Y)
			160x12 (Y)
			180x12 (Y)
* Weight is per leg (P) Machine used at the PRO Club (Y) Machine used at the YMCA