October 27, 2014 Upper

• BB Flat (Paused/No Arch): 225*1 245*1 255*1
• Sternum Pullups: 6, 6
• Seated Press: 135*3 155*3
• Cable Rows: 180*5
• Dead Bugs: 10

Remember when I didn't have a blown-out CNS?  Pepperidge Farm remembers.

Ugh.  Can barely move.  Taking tomorrow off.  My legs have never been this sore in my life. 

April 10, 2014 Upper / Heavy

• DB Seated Press: 70*4 80*4 90*2
• BB Unilateral T-Bar Rows: 160*3 160*2 160*1.5
• BB Incline: 230*1 245*1 260*1 270*X
• BB Rows: 185*4 205*3 225*2
• Landmine Laterals: 60*3

Good session, led off with DB Seated press as the BB stand was occupied, and I hadn't done DBs in a while..Rest of session went well, no complaints.  Missed 270 on BB Incline solidly, wasn't even close to it. Maybe if I had gone 240-255-270 I would have had a better chance. 

March 2, 2014 Conditioning

• Broad Jumps: 8' 4", 8' 7", 8' 4", 8' 5", 8'6", 9'1"(!), 8' 4", 9'0", 8' 5", 8' 9"
• Bench Clap Pushups: 5
• Seated DB Press: 60*10 65*7

Again, more shoulders.  Really focused on clamping down core and transferring power violently through the floor for maximum explosiveness here.  Took a few jumps to really get going, but saw some great results.  Let me put it this way; my PR is 9' 2", at 192 lbs.  I weigh about 226 right now, so I'm 34 lbs. heavier and only missed it by an inch, then two jumps later by 2".  I'm happy. 

May 2, 2013 Upper Body

• Bench Press (3 minutes): 135*57
• Pullups: 7583 75*3 75*2
• DB Seated Press: 75*5 80*5 85*2
• Ring Pullups: BW*10 BW*8
• Face pulls: 25*8 35*7

45 minutes

was feeling pretty flat, allergies bothering me so I took a claritan.  They don't make you drowsy, but they still make me feel pretty flat.  Decided to do one of the challenges they have at my gym; in this case most bench press reps in 3 minutes with 135.  I'm already in the top 10, and top in my weight class.  Didn't beat my PR on it, but I'm satisfied.  Did my pullups, then did some DB seated press.  Ring pullups since we have new rings....wow surprisingly hard on my forearms.  Finished with some face-pulls.    Took a progress picture after the workout, here it is (199.5 lbs).  Pretty happy with results of the cut so far.  Still got a couple pounds left I think though.  

October 25, 2012 Upper

• Incline Bench Press: 245*3 255*2 265*1
• Pullups: 85*3 85*2 85*2 85*2 85*2
• DB Seated Press: 75*7 85*4 95*1 NEW PR!!
• Viking Quest: 200*0:37 400*1:26 800*3:21 400*1:36 200*0:36 NEW PR!!

Last workout before I take this coming week off, eager to see how the sciatica clears up, if at all.  Also I'm exhausted, my CNS needs a recharge!  Can't wait. I haven't taken a full week off in about 8 months.  This will be about 10 days I'm taking off, probably my longest break ever.    This session went good, I've never been stronger at the end of a cut. Set a new record

October 8, 2012 Upper

• Bench Press: 275*3 290*2 300*1
• Unilateral T-Bar Rows: 135*8 145*6 155*3
• DB Seated Press: 70*6 80*5 90*2 NEW PR!!

I was pressed for time here, got to the gym a bit later than usual. Both racks were taken that I usually do standing presses in.  If I had known I was going to set a PR here I would've ramped up for a shot at the 100s.  Good session overall though, just maintaining through the end of this maintenance phase before the first week of November and the start of the bulk.  Good times!  Weight on T-Bar rows went up as well. 

September 8, 2011 Upper

• BB Incline Bench: 245*3 245*3 235*4
• DB Rows: 105*10 115*7 120*5
• DB Seated Press: 65*7 75*6 85*5
• TRX-Elevated Feet Pushups:  20, 15
• Side Planks: 1

Not too shabby....did some rowing, haven't done much recently.  I've been doing pullups instead, and my back is reacting well, but I want to make sure I don't go completely away from rowing.  Tried pushups with my feet in a TRX, but wasn't too impressed.  If I do pushups I'll go with one hand on a medicine ball.  Side planks too for fun.  The seated press was because all the racks were taken.