W1 Pulls and Stuff

May 24, 2013
Noon

Grey and rainy day. Not feeling overly zippy and my hamstrings have been tender all week.

All pulls with my Westside Power Bar for a change.

1) Deadlift
WU to 475
Pull against an Average Band
395 x 3, 2+1

2) Squat
WU to 235 x 2 x 10r

3) Push-ups
BW x 45

Bench and a Pump Day

August 25, 2012
Noon

1) Bench Press
45 x 10
135 x 5
185 x 3
225 x 1
275 x 1
295 x 2.5 - Just missed the lockout. I'm guessing I should've left the pre-workout cardio until later :)
265 x 5

2) Ring Rows - Moved the rings 3 times. Started with my body parallel. Tough for a fat bugger lol!
BW x 10, 10, 9, 10, 15, 15, 15, 15 - 99r

3) Phil's "Push-Up Contest" - Another fight for the fat guy
BW x 45, 32, 25

Did my blobbing between the ring rows and such. Definitely felt strong on these and the blob was trying to get airborne a few times.

Attempts x 2

Iso's x 4

Drags x 3

Saturday's Benching and Stuff

August 18, 2012
Noonish

Well going into today my glutes and hammies are sure cooked from yesterday. They tried to cramp up doing my bench work but ended up smartening up. I fiddled around with trying to bend a 8" crescent wrench as well but something's off technique wise.

1a) Bench Press
45 x 10
135 x 5
185 x 3
225x 1
Pause the first rep of each set
265 x 3x 5r

1b) BB Rows
230 x 3 x 10r

2) Push Ups - Little rest between sets
BW x 30, 17, 15

3) Poundstone BB Curls
45 x 50, 25, 25, 25

4) Iso's against a 8" crescent wrench

5) Rolling Thunder Pulls
54 x 5
109 x 3 x 15r

6) Homemade TTK - No bottoming
7.5# x 3x 12r