20-OCT-11 > ME Lower
S/S Bar Good Mornings
Bar x 5
168 x 3
201 x 3
234 x 3
267 x 3
300 x 3
322 x 3
344 x 3
Band Leg Curls 4 x 6-10s
Reverse Hyper 2 x 12s
ABS 3 x 15s
Grip Work
19-OCT-11 > Low end Bench
Band Bench Press ( Strong Bands under bench)
Bar x 10
133 x 5
177 x 5
210 x 5
243 x 5
265 x 5
Close Grip 3 Board
364 x 3
397 x 3
436 x 2
386 x 5
436 x 1
Close Grip Floor Press
298 x 5
320 x 5
342 x 5
C/S Rows 4 x 10-15s
Band Pullaparts 4 x 10-12
Fat Bar Pushdowns 3 x 10s
16-OCT-11 > ME Bench Press
First week back in JACK Shirt after alterations by Ginny, feels much tighter/better now
Close Grip Bench Press + MM Bands
Bar x 10
133 x 5
177 x 4
221 x 3
265 x 3
287 x 3
Close Grip 5 Board
386 x 5
419 x 5
463 x 5 PR
Shirted Bench Press
419 x 3
463 x 3
496 x 3
529 x 3
Close Grip Rack Lockouts
408 x 3
463 x 3
507 x 3
562 x 3 PR
Fatbar V Pushdowns 3 x 10-20
Side Delt Raise 4 x 8-10
Chuck V Rows 4 x 10
13-OCT-11 > Deadlift
Sick and not feeling the best tonight
Deficit Sumo Deadlift off 1" Mats
133 x 5
221 x 3
282 x 1 x 3 sets
436 x 2
452 x 2
463 x 2
474 x 2
485 x 2
502 x 1 (missed 2nd rep)
GHR 3 x 5s
Reverse Hyper 3 x 8s
KB Swings 2 x 12s
Side Bends 3 x 8-10s
12-OCT-11 > Bench lower
BenchPress
Bar x 10
133 x 6
188 x 6
221 x 6
243 x 6
Paused Bench Press - Decending Count
287 x 5
331 x 5 PR
Close Grip 2 Board
309 x 3
353 x 3
400 x 3 PR
Close Grip Floor Press
293 x 5
315 x 5
337 x 5
Wide Pulldowns 4 x 10-12
Front Plate Raise 4 x 10-12
10-OCT-11 > Squat Deload
Cambered Bar Squats
148 x 2
236 x 2
324 x 2
412 x 2
478 x 2 x 6 sets
45* Hyper + 80lb Chain 3 x 2-6s
GHR + 15kg plate 3 x 3-6s
ABS 5 x 5-15s
Reverse Hyper 4 x 10s
09-OCT-11 > ME Bench
Close Grip Bench Press
133 x 5
177 x 5
221 x 3
276 x 3
320 x 3
Reverse Band Bench Press - Strong Band
364 x 3
408 x 2
469 x 1
524 x 1
557 x 1
573 x 1
590 x 1 PR
Close Grip 4 Board Press
397 x 3
441 x 3
Close Grip Pin Lockouts
403 x 3
458 x 3
502 x 3
557 x 3 PR
Lying KB Extension 3 x 10
Machine Rows 3 x 10
DB Rear Delt Fly 3 x 10
https://www.facebook.com/pages/Amherst-Powerlifting-Club/155408841162271
06-OCT-11 > Deadlift
Deficit Conventional Deadlift off 1.5" Mat
133 x 5
221 x 3
309 x 1 x 3 sets
408 x 2
419 x 2
430 x 2
441 x 2
458 x 2
469 x 2
Zercher Harness Squat
221 x 5
265 x 5
309 x 5
Reverse Hypers 2 x 10s
Suitcase Deadlift 3 x 8s
Grip Work
https://www.facebook.com/pages/Amherst-Powerlifting-Club/155408841162271
05-OCT-11 > Upper Work
DB Floor Press
45s x 12
70s x 10
100s x 17
100s x 16
100s x 20
Reverse band JM Press
221 x 12 x 3 sets
199 x 12
Band Pushdowns x 2
Crazy Bells x 2
Machine Rows 4 x 6-12
Machine Shrugs 4 x 8-12
Hammer Curls 3 x 10
https://www.facebook.com/pages/Amherst-Powerlifting-Club/155408841162271