2/23
bench work
warm up - raw
bar 2x20
135 2x10
245 1x10
335 1x6
add shirt
335 1x10 (3 reps 3 board, 5 reps 2 board, 2 reps 1 board)
425 1x10 (3 reps 3board, 5 reps 2 board, 1 rep 1board, 1 rep full range)
495 1x8 (7 reps 1board, 1 rep full range)
565 1x1 full range
585 1x1 full range
605 1x1 (missed this) i slid back on the bench. chalk or stickum will solve the issue. went up too fast to miss it again.
mini band triceps
mini band facepulls
2/24
Felt like shit coming into the gym. Felt better about half way through squat, then felt like shit all over again
Squats
raw warm up
bar 4x10
135 4x5
225 5x3
315 3x3
405 3x2
add suit
405 1x6 straps down
495 1x5 straps down
545 1x5 straps down
WORK SETS 4x3 @ 80% of projected max
605 4x3 straps down
GHR
1x12 bodyweight
1x12 holding 25lb plate
1x12 mini band around neck
1x12 2 mini bands around neck
1x10 1 mini band and 1 light blue band around neck
Chest supported rows
5x15
2/25/14
2nd bench day: trying more of a rep day this week to see how I recover before my next shirted bench day
bench
bar 3x25
135 2x20
225 2x15
add slingshot
315 2x15
remove slingshot (for shits and giggles)
315 1x6
DB bench
55 1x20
75 3x20
100 1x12
Zydrunas press
bar 3x10
55 2x10
95 2x10
135 1x7
triceps
abs
2/27/14
pulls day
Stiff leg deadlift. goal today was to work up to somewhere around 85-90% of 1RM(535ish) for a set of 3
135 2x10
225 2x10
315 2x5
365 1x3
405 1x3
455 1x3
495 1x3 (felt easier than last week)
545 1x3
farmers walk - handles weigh 20lbs a piece
110 each hand - 2 trips
160 each hand - 2 trips
200 each hand - 2 trips
290 each hand - 10 second holds
rev hyper
lat pulls
curls
3/2/14
bench training
raw warm up
135 5x10
225 3x5
275 2x2
315 4x3
add bench daddy
405 1x3
add shirt
405 1x10 (4 reps 3board, 6 reps 2board)
495 1x7 (2 reps 3board, 3 reps 2board, 2 reps 1board)
495 1x3 (3 reps 2board)
545 1x3 (3 reps 2board)
585 1x2 (2 reps 2board)
No assistance work. need sleep and food.
3/3/14
squat night!! Goal here is 4x3 straps down @ around 85% of perceived max
Raw warm up
135 4x10 2x5
225 4x5
315 4x5
405 2x3
475 1x2
add suit
495 1x5
585 1x3
WORK SETS
645 3x3
655 1x3
GHR
1x10 bodyweight
1x10 w/ mini and monster mini band
machine rows
2x20
3/4/2014
2nd bench day
raw warm up
bar 3x10
135 2x10
speed bench w/ doubled mini bands
185 8x3 30 sec rest
Single with doubled mini bands
245 1x1
285 1x1
345 1x1
db bench
2x20
band triceps
2x50
3/6/14
week 7 of 12 deadlift program: raw reverse bands up to a heavy triple
bands I chose to use gave about 135 lbs from the bottom. Completely off the bands 3 inches from lockout.
Keep in mind each set is just bar weight. bands are there just not calculated in
beltless
135 3x6
225 3x6
315 3x6
405 2x5
455 2x3
495 1x3
545 1x3
585 1x3
add belt
635 1x3 felt easy. havent done reverse bands in a while so I am happy with that.
675 1x2. first one felt fine. hitched the second and gave up on the third after ripping a callus.
675 was the right call to make but the strength just wasnt there to finish out the set of 3
assisted pull up machine
3x8
Reverse hyper
4x12
hanging leg raise (slow and controlled)
3x6
bicep curls
2x20
3/9/14
bench day
raw warm up
bar 3x10
135 3x10
225 3x8
315 2x8, 1x5
add shirt
315 1x15 (5 reps 3board, 5 reps 2board, 3 reps 1board, 2 reps full range)
405 1x12 (3 reps 3board, 5 reps 2board, 2 reps 1board, 1 rep full range)
495 1x12 (4 reps 3board, 4 reps 2board, 3 reps 1board, 1 rep full range)
585 1x4 (1rep 3board, 1 rep 2board, 1 rep 1board, 1 rep full range)
635 1x2 (1 rep 2board, 1 rep 1board)
635 1x1 full range
band abs
sets of 20
3/10/14
squat day
Felt like shit. running on no sleep. Benched heavy as fuck yesturday. shoulders were beat, hips were beat. everything was beat. But, got the work in.
raw warm up
bar 2x15
135 3x10 2x5
225 3x5
315 3x5
405 1x5 2x3
add suit
405 1x5 (straps down)
495 1x5 (straps down)
605 1x5 (straps up)
WORK SETS - was supposed to do 4x3 @ 685.
685 1x2
685 1x2
685 1x3
685 1x2
first set i guess shocked my body a little because it felt heavy. which is weird. I held 50 less lbs in my hands yesturday plus squatted 650 for reps straps down last week. maybe its just an energy or sleep thing.
front squats
135 5x5
GHR
2x20
super set w/
seated rows
2x20
3/11/14
2nd bench day
felt like complete crap. ended up doing stability/speed work
bench w/ doubled light blue bands
bar sets of 5 switching grips ever 3 sets
took off bands
275 1x5
that was it for tuesday. got some trap work in from handing off afterwards lol
3/13/14
pulls day
reverse bands. same set up from last week
raw warm up
225 2x10
315 2x5
405 2x3
add velocity (first time in DL suit while pulling conventional)
495 1x3
585 1x1 reset 1x1
635 1x1
671 1x1 felt easier than last week when I did it raw but who knows.
zercher GM from the floor
135 3x5
225 3x5
reverse hyper - didnt keep track of sets but i know i did at least 3 sets of 10 at each weight
45 each peg
2 45s each peg
3 45s each peg
assisted pull ups
2x8, 1x6
1 arm lat pulls
3x15 each arm
3/16/14
bench day. didnt feel 100% percent today. woke up feeling off. didnt eat what I should have this morning but poptarts sure do the trick 
raw warm up
bar 2x20
135 2x15 1x10
225 2x10 2x5
315 1x5
add shirt - didnt really count reps so this is just a ballpark figure. Except for the last 3 sets. I know what I did there.
315 1x20 (5 reps 3board, 10 reps 2board, 4 reps 1board, 1 rep full range)
405 1x20 (same as last set)
495 1x15 (5 reps 3board, 5 reps 2board, 4 reps 1board, 1 rep full range)
565 1x5 (3 reps 2board, 1 rep 1board, 1 rep full range)
615 1x3 (1 rep 2board, 1 rep 1board, 1 rep full range) felt great here. all three reps were solid
615 1x1 (full range) right arm gave me a little trouble at lockout
495 1x11 (8 reps 2board, 3 reps 3board)
raw close grip
135 2x15 1x10
band single arm tricep extensions
sets of 20
3/17/14
squat day. definitely felt better than last week.
raw warm up
bar 2x10
135 3x10
225 2x8 1x3
315 2x3
405 1x5
add suit
405 1x3 (straps down)
495 1x3 (straps down)
585 1x2 (straps up)
635 1x2 (straps ups +wraps) Depth:right above parallel
675 2x2 (straps up +wraps) Depth: parallel
725 1x1 (straps up +wraps) Depth: Parallel. Lost my air at the bottom but still moved it quick enough.
725 1x1 (straps up +wraps) Depth: If I didnt break, it was right at parallel. Moved faster than the set prior.
GHR
3x12
super set w/
chest supported rows
rev grip and neutral grip curls
50 reps total
I feel better this week coming into deads than last week. we will see how that goes tomorrow
3/18
upper body assistance day
swiss bar bench
bar 2x20
135 2x15
225 2x10
275 1x12
super set w/
225 1x10
225 1x15
superset w/
135 1x12
db bench
70s 3x25
miltary press
95 4x10
tricep extensions
3x20
3/20
fantastic pulls day
Deadlift against bands - tonight was supposed to be more of a speed/deload type day but i felt good so went to a heavy double.
we used 2 large black power bands(website says 60-150 lbs per band??) from sportsmith.net(not advertising) in a jump stretch platform type of set up.
my guess is it was somewhere between 150-200 lbs of tension at the top??
Numbers lifted do not include estimated band tension
135 3x5
225 3x5
315 3x2
405 2x2
455 1x2
495 1x2
545 1x2 ended on this. more of a grinder at the top. Might could have gotten 585 for a single, double with a hitch, but that wasnt the objective tonight.
SSB close stance olympic squats
bar 3x10
95 3x10
185 3x10
pull ups
2xAMRAP (5,5)
rev hyper w/ mini band as tension - these were performed slow and controlled with a 2 sec pause at the top.
too many sets of 10
rev grip barbell curls
sets of 15
3/22/14
bench training.
raw warmup
bar 3x20
135 3x20
225 3x10
275 2x5
315 1x3 1x1
add shirt
315 didnt keep track of reps
405 didnt keep track of reps
455 + 50lbs in chain 3x2 (1 rep 2board, 1rep 1board)
455 + 100lbs in chain 5x3 (all 3 reps 1board)
close grip
135 2x20
225 2x10
pull aparts.
alot x too many
dips
3x12
3/24/14
Last geared squat day before collegiate nationals
raw warm up
bar 3x10
135 3x10
225 1x10 2x5
315 2x5 1x3
405 1x2
add suit
405 1x2 (straps down)
495 1x2 (straps down)
585 1x2 (straps up)
635 1x2 (straps up + wraps)
675 2x2 (straps up + wraps)
705 1x1 (straps up + wraps)
front squats
135 1x10 2x5
225 2x5
ghr
1x10 bodyweight
1x5 2 mini bands - hamstring tightened up pretty bad on this set so i called it quits
random row machines
abs
3/25
im beat up.
2nd bench day
bar 3x10
135 3x10
185 2x10
185 8x3 + doubled mini bands
incline
bar 2x10
95 2x10
135 2x10
185 2x10
225 2x8
seated db military
45 1x20
65 1x20
face pulls
superset w/
band triceps
long day. was supposed to be speed day ended up being a huge phucking PR day.
3/27/14
pulls against bands. same as last week. 150-200 lb tension at the top
135 2x10
225 2x5
315 3x5
405 2x2
495 1x2
said phuck it and went
585 1x1 HUGE PR and also tore the same damn callus on the same hand for the 4th or 5th time this cycle.
didnt do much assistance work. handed off alot of benches so i got the upper back work. hahaha
cambered bar GM
135 4x12
3/30/14
last Shirted bench day before collegiate nationals.
raw warm up
bar 3x10
135 3x10
185 1x10
225 2x10
275 2x5
315 1x5
ADD SHIRT
225 1x5 (3 reps 3board, 2 reps 2board)
315 1x5 (3 reps 3board, 2 reps 2board)
405 1x6 (2 reps 3board, 2 reps 2board, 2 reps 1board)
495 1x3 (1 rep 3board, 1 rep 2board, 1 rep 1board)
545 1x3 (1 rep 2board, 1 rep 1board, 1 rep half-board)
615 1x3 (1 rep 2board, 1 rep 1board, 1 rep half-board)
650 1x2 (1 rep 2board, 1 rep 1board) was gonna go half board on the third rep but called it quits
CG bench
135 2x15
185 2x10
225 1x10
275 1x8