December 26, 2014 Upper

• Incline Bench Press: 225*1 250*1 265*1 270*1
• BB Underhand Rows: 225*3 245*3 255*2
• Push Press: 225*1 235*1
• Rope Pullups: 4, 4, 4
• Ring Pullups: 9

Good times, Got 265 pretty easy here.  Still I want to add more strength to my incline bench. May try a program of some sort, need to figure out what.  

August 15, 2014 Upper Body

• Incline Bench Press: 225*1 235*1 245*1
• T-Bar Rows: 160*3 170*2 180*1
• Seated Press: 135*3 155*3 175*1
• Ring Pullups: 10, 10
• Wide-Stance Anti-Rotational Chops: 75*7

nothing unusual here really. Good stuff. 

June 20, 2013 Upper Body

• Bench Press: 275*1 290*1 300*1 (ugly) 225*7
• Pullups: 80*3 80*2 80*3
• Standing Press: 140*7 150*3 160*1
• BB Unilateral T-Bar Rows: 155*5 165*4
• Ring Pullups: 10, 6

43 minutes

Meh.  Wanted to see if the speed benching helped. It did not. I think the weight I was using was too heavy on the speed-benching Monday.  Rest of session was alright I guess. Still feel completely uninspired; this session was a drag.  I need to think of new chest exercises, maybe rotate in dumbbell work for a while or something. I don't know.  

June 13, 2013 Upper Body

• Incline Bench Press: 225*3 235*2 245*1 250*1
• Pullups: 80*3 80*2 80*3
• Standing Press: 135*5 145*4 155*1 super strict form
• Unilateral BB T-Bar Rows: 155*5 165*4
• DB Flat Bench: 120*2 110*5
• Ring-Pullups: *8

39 minutes!

Wow...blew through this one. I think I'm used to cluster sets so that incline bench I did at the beginning went much faster than usual.  Everything went well here I suppose.  Standing press I used really strict form, came all the way, rested on my chest for a second, then did next rep, glutes/posterior chain clamped down, etc.  Unilateral bb rows went well, still enjoy them.  Was pissed I didn't get 3 or 4 at 120 on db bench, so I did 100 right after. Finished with ring pullups, tried sternum-plank chinups, but was too gassed.  Also, go read everything by Ben Bruno, he's relatively new but guy knows his stuff and I've incorporated a ton of his ideas into my training lately that have worked out great.  Here's his site (previous link was to t-nation articles by him)

June 6, 2013 Upper Body

• Incline Bench: 225*2 245*1 255*1
• Pullups: 80*3 80*3
• Standing Press: 135*3 155*2
• BB Unilateral T-Bar Rows: 145*6 15586
• Ring Pullups: 12, 8

33 minutes

Sore from benching two days ago still, abbreviated session. 

May 23, 2013 Upper Body

• Incline Bench Press (paused rep) Cluster: 235*1,1,1,1,1,1,1,1,1,1
• Pullups: 80*3 80*3 80*3
• Standing Press: 155*3 175*1 165*2
• Unilateral BB T-Bar Rows: 145*6 155*6
• DB Flat: 120*4
• Ring Pullups: 10, 6

44 minutes

Good session. Up to 85 lbs. added on for pullups next week.  Going to up the unilateral t-bar rows too, when I clamp down my midsection I absolutely smoke them at these weights. Finished with some ring pullups. Toasted

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.