Old log here

Thursday 7/30

Bench with doubled minis
185x2 @8
195x2 @8
205x2 @9
215x2 @9
185x2 @8 x3-4...I should probably start counting how many of these I do
185x2 @8.5

3c pause bench
235x2 @8 x5
235x2 @8.5

Good mornings
185x5
225x5
225x5
185x5

At the time I thought 215x2 @9 would tie a pr since 215x3 @10 was the last time I remember doing band bench, but in looking over old numbers I realized I logged some better sets.

Saturday 8/1...wow it's August!

Incline bench
155x3 @8
165x3 @8
175x3 @8
185x3 @8
195x3 @9
175x3 @8 x3
175x3 @8.5

Pullups on rings
5 sets of 5

CG floor press
185x5
205x5 4 sets

Slow start but ended up alright, and all on 90 minutes of sleep.

Monday 8/3

3c pause press
245x2 @8
265x2 @9
280x2 @10...PR
255x2 @8
265x2 @10

Standing military press
135, 4 sets of 7

DB row
110, 4 sets of 8

The 280x2 is 20lbs over what I did 4 months ago, praise God.

Tuesday 8/4

Low pin press
275x3 @9
295x2 @10...missed third
275x3 @9
275x3 @10

Leg ext

DB press
80, 4 sets of 8

Totally misjudged weight on the pin presses. I vaguely remember doing 295x2 @9 at some point and wanted to beat that, not realizing the last time I did this exercise I got 260x3, oops.

Thursday 7/6

Bench with doubled minis
205x3 @9
225x2 @10...missed third
205x3 @10

3c pause press
235x3 @9
245x3 @9.5
235x3 @9 x2
235x3 @9.5

GMs
185, 4 sets of 8

 Missed weight again today, which is simply unacceptable...gotta use my head.  Definitely feeling a little worn down with benching 4 days a week, in addition to the 4 days a week of Russian choir practice, which for me involves a lot of dancing, haha.  Just another week of the program to go and things will calm down.

Sunday 8/9

Incline bench
205x2 @9
220x2 @10...best set so far this cycle, also slowest rep ever
205x2 @9
205x2 @9.5

Chins
4 sets of 7

CG floor press
185, 5 sets of 8

Glad I used my head today and picked 220, it was real tempting to just go 225, which I am sure I would have missed. Did this before my choir concert today, I'll put some pictures up once they come out, I had a pretty sweet getup and probably sweated more than I ever have.

Forgot to mention that I lifted yesterday because there was no fitness monitor in the gym on Saturday, and thus no one was able to use the gym

Monday 8/10

3c pause press
275x1 @9
285x1 @10
285x1 @10
275x1 @9
275x1 @9.5

Standing military press
135, 5 sets of 6

DB row
120, 4 sets of 7

Since I lifted yesterday I didn't go for anything huge, but everything still felt pretty good.

Wednesday 8/12

High pin press
385x1 @9
405x1 @10
405x1 @10
385x1 @9
*sanity stop

Leg extensions

DB press
100, 5 sets of 5

Most weight ever in hands, and didn't even feel that heavy at the top, but boy was it slow to break off the pins. My clavicles kind of hurt after, lol.

Back home and speaking English again.

Friday 8/14

Bench with doubled minis
225x1 @8
245x1 @9
255x1 @10...PR

3c paused bench
245x2 @9 x3
245x2 @10

GM
185x5
225x5
245x5
225x5

Weighed myself at home today, I'm down to 210...wasn't exactly my goal, but it's still cool to know I've been setting PR's when I'm weighing 8-10lbs less than normal. I'll be eating my way back up to 220 (at least...more on this later). Also, I strained my pec a bit at some point, seems to be a regular occurence by this point.

Monday 8/17

3c pause bench
245x3 @8
270x3 @10...PR
275x2 @10...missed third
255x3 @10

Standing military press
135, 4 sets of 8

DB row
120x5
130x5
135x5

First of all, praise God for healing my pec so quickly...felt pretty torn up on Friday, took Saturday off, and was completely healed by Sunday...sound familiar? Second of all, the 270 was a big pr, and didn't even go up that hard, but I guess I must have gassed myself. Supp work was also the best it's ever been.

Tuesday 8/18

Low pin press
275x2 @8
290x2 @9
300x2 @10...pr sorta
285x2 @9
285x2 @9.5

Leg ext

DB press
95, 4 sets of 7

The pin press was only sort of a pr, because technically 260x3 @8 is still better by formula, but that comes out to 80%, which is low enough that 1rm estimates aren't really that accurate.  Plus 300x2 beats 295x2 from two weeks ago, so I'm happy. DB  presses just plain tire me out, I almost fell over putting them back in the rack.

Thursday 8/20

Bench with doubled minis
235x2 @9
245x2 @10...pr
250x2 @10...bigger pr
235x2 @9.5

3c pause bench
245x1 @8
255x1 @9 x4
255x1 @9.5

GM
205, 4 sets of 6

I used a bench that was easier to take the bar out of, and it made a huge difference. 250x2 calcs out to an 8lb pr over last week, and considering I started this exercise at 185x4/215x2, I'm fairly satisfied with my progress.

Friday 8/21

Incline bench
225x1 @9
235x1 @9...pr
245x1 @10...big pr
250x1 @10...slightly ridiculous pr
225x1 @9.5

Chins
5 sets of 6, various grips

CG floor press
205, 4 sets of 6

I almost couldn't believe how well the inclines went today, considering I haven't been doing them very consistently and last time I got 220x2 @10, which calc out to 231ish, and the last time I did singles I got 225...so a 20-25lb pr is pretty cool. God works wonders.

Definitely very happy about the progress made this past mesocycle:
(before numbers are previous bests from last meso ending 3/26, numbers in [] are est. 1RMs)

3c pause press: 260x2 [273]---270x3 [300]
Bench with doubled minis: 235x1---250x2 [263]
Incline bench: 225x1---250x1

I'll post up my gameplan for the future later.

So my plan is to do the USAPL Stars and Stripes bench meet on Nov. 21st in Pennsylvania, which puts me exactly 13 weeks out today, leaving perfect time for 2 mesocycles and a deload week.  This will mark just about 2 years from my first (and only) powerlifting meet, in which I benched 242, so it will be fun to see what sort of progress I have made. I haven't done any sort of competition in nearly a year (strongman last year), so I'm pretty excited.

 Here is my tentative plan:

 This is my first time planning out a cycle like this, so any and all feedback is welcome. Weeks 4-6 are loosely based on the concentration block described in the manual, but not quite as intense. I do 8 pressing exercises each week, so the percents are adjusted. In a VERY rough sense, weeks 7-12 might be considered accumulation, 4-6 transmutation, and 1-3 realization, but I'm not knowledgable enough with periodization to label them as such. My current weight is back up to 219, and I'm going to try and push myself into the 242 class, because, well, life is short, my competitive career is shorter, considering I literally do not know where in the world I will be after a year, and I'm curious to see what will happen.

Monday 8/24
Week 12, Volume block
Medium stress, 3.75%

Bench (touch and go)
225x4 @8
245x4 @8
255x4 @9...pr
245x4 @8
245x4 @8.5 x2...time ran out, need to learn to push the pace faster
21 min

Rolling DB extensions
30x7 @8 x3
35x7 @9 x3
35x6 @9
17min

BB row
185x6 @8 x2
205x6 @8 x3
205x6 @9
10min

Felt tired and slow today from building a rock wall yesterday, still put in the work. I think I did too many sets of supp work, still figuring out what weights to use 

Week 1 Day 2 8/25/09	PB press Est. 1RM: 369 lbs	295	x 3	x 1	@ 8	80%	885
		295	x 3	x 2	@ 8.5	80%	1770
		295	x 3	x 1	@ 9	80%	885
		Total	NL 12			80%	3540
	Seated DB press Est. 1RM: 212 lbs	120	x 8	x 1	@ 8	57%	960
		140	x 8	x 1	@ 8	66%	1120
		140	x 8	x 1	@ 8.5	66%	1120
		140	x 8	x 1	@ 9	66%	1120
		Total	NL 32			64%	4320
	Leg ext Est. 1RM: 220 lbs	30	x 20	x 1	@ 7	14%	600
		50	x 20	x 1	@ 8	23%	1000
		75	x 20	x 1	@ 8	34%	1500
		95	x 15	x 1	@ 8	43%	1425
		110	x 15	x 1	@ 8	50%	1650
		110	x 14	x 1	@ 8	50%	1540
		110	x 13	x 1	@ 8	50%	1430
		Total	NL 117			38%	9145
	Totals		NL 161			23%	17005

Phone book work was a fairly massive pr I think.
I wouldn't pay too much attention to the leg extension numbers, naturally, I just sort of made up the percentages.

 Was hoping to do reverse band presses in the hope that my school gym got a power rack...but no such luck, so I did something different instead.

Week 1 Day 3 8/27/09	Earthquake press +50 Est. 1RM: 240 lbs	135	x 5	x 1	@ 8	56%	675
		185	x 5	x 3	@ 9	77%	2775
		185	x 5	x 1	@ 10	77%	925
		Total	NL 25			70%	4375
	Incline BB Est. 1RM: 235 lbs	135	x 8	x 1	@ 8	58%	1080
		155	x 8	x 3	@ 8	66%	3720
		155	x 8	x 1	@ 9	66%	1240
		Total	NL 40			63%	6040
	Totals		NL 65			10%	10415