For those who are unaware, this blog is being abandoned and is in the process of being moved to the UCLA Powerlifting Website. It is in the beta stages now, so there is minimal posting, but all of the previous posts from this blog have been imported to the website. You can find the training blog at
www.uclapowerlifting.com
Monday, October 22, 2012
Thursday, September 27, 2012
Luke 9-24, 9-26 Squat and Bench
Squat
365 x 3
395 x 3
415 x 3 @ 9 PR of 10 pounds not all depth
Low Anderson Squats
265 x 3
275 x 3
285 x 3
295 x 3
305 x 3
315 x 3
other stuff
Bench
225 x 3 @ 9
235 x 3 @ 10 PR of 5 pounds
245 x 1 @ 10 ties PR
225 x 3 @ 10-
Band resisted bench
Pull Ups
BW x 30, 15, 15, 10
SS with Standing Press
115 x 5
125 x 5
115 x 5
105 x 5
Shrugs, triceps, chest supported rows,
abs
365 x 3
395 x 3
415 x 3 @ 9 PR of 10 pounds not all depth
Low Anderson Squats
265 x 3
275 x 3
285 x 3
295 x 3
305 x 3
315 x 3
other stuff
Bench
225 x 3 @ 9
235 x 3 @ 10 PR of 5 pounds
245 x 1 @ 10 ties PR
225 x 3 @ 10-
Band resisted bench
Pull Ups
BW x 30, 15, 15, 10
SS with Standing Press
115 x 5
125 x 5
115 x 5
105 x 5
Shrugs, triceps, chest supported rows,
abs
Wednesday, September 26, 2012
Ryan Bench 9/26/12
Bench-
265 x1
275 x1
285 x1 (10lb PR)
Band Resisted Pause Bench w/ greens-
185 x3x4
Standing Press-
135 x5x3
145 x5
135 x5
SS Pullups
Triceps, CSRows, Shrugs
Abs
265 x1
275 x1
285 x1 (10lb PR)
Band Resisted Pause Bench w/ greens-
185 x3x4
Standing Press-
135 x5x3
145 x5
135 x5
SS Pullups
Triceps, CSRows, Shrugs
Abs
Sunday, September 23, 2012
Push
Saturday-
was so tired after the football game
Bench
225x5
245x5
255x5 ties PR
Stability bench-
95 bar weight + 100 lb hanging ( 4 - 25's)
x6,6,6,5
DB military
55's x 8
60s x 8
65s x 8
75s x 6
85s x 3
Front raises
3xfail
side raises
3xfail
flies
3xfail
was so tired after the football game
Bench
225x5
245x5
255x5 ties PR
Stability bench-
95 bar weight + 100 lb hanging ( 4 - 25's)
x6,6,6,5
DB military
55's x 8
60s x 8
65s x 8
75s x 6
85s x 3
Front raises
3xfail
side raises
3xfail
flies
3xfail
Saturday, September 22, 2012
Ryan Bench Assist 9/22/12
Elbows In Dumbell Bench-
65's x5
70's x5
75's x5
80's x5
90's x5
Stability Bench-
60's x10
60's + 10's x10
60's + 20's x5
Pull Ups SS Dips
Rear Delts SS Rows
Bi's
GPP
65's x5
70's x5
75's x5
80's x5
90's x5
Stability Bench-
60's x10
60's + 10's x10
60's + 20's x5
Pull Ups SS Dips
Rear Delts SS Rows
Bi's
GPP
Friday, September 21, 2012
Luke 9-21-12 Bench
Bench
210 x 5 @ 9
215 x 5 @ 10- ties PR for 5
215 x 5 @ 10
Standing Press
115 x 5 x 4
125 x 4
Dumbbell Bench
75's x 10 x 3
Shrugs
many
Dumbbells for the arms
210 x 5 @ 9
215 x 5 @ 10- ties PR for 5
215 x 5 @ 10
Standing Press
115 x 5 x 4
125 x 4
Dumbbell Bench
75's x 10 x 3
Shrugs
many
Dumbbells for the arms
Past week
Tuesday -
Deadlifts-
315x3
365x3
add belt
385x3
405x3@9
(heavy)Chest supported row
-5x5
DB Rows
115sx5,5,5
Row machine
3x 1 min sprint
Weighted planks
3xfailS
SS
DB Grip
3xfail
Thursday-
Pause box squats (1" below parallel)
275x3
315x3
add belt
335x3
350x3@9+
Bulgarian split squats w/ 65 lb DB's
5x5
Ab wheel
3xfail
Friday-
Bike 15 miles through a canyon in acton
Weight slowly going up was 208 on thursday cals ~5000 post workout
Deadlifts-
315x3
365x3
add belt
385x3
405x3@9
(heavy)Chest supported row
-5x5
DB Rows
115sx5,5,5
Row machine
3x 1 min sprint
Weighted planks
3xfailS
SS
DB Grip
3xfail
Thursday-
Pause box squats (1" below parallel)
275x3
315x3
add belt
335x3
350x3@9+
Bulgarian split squats w/ 65 lb DB's
5x5
Ab wheel
3xfail
Friday-
Bike 15 miles through a canyon in acton
Weight slowly going up was 208 on thursday cals ~5000 post workout
Thursday, September 20, 2012
Luke 9-20-12 Squat
Squat
345 x 5
375 x 5
385 x 5 @ 10 uhg
Anderson Squats low
8 sets up to 305 x 3
Machines
Abs
345 x 5
375 x 5
385 x 5 @ 10 uhg
Anderson Squats low
8 sets up to 305 x 3
Machines
Abs
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