Q 4/19/12 Bench

Haven't been posting in a while, because I've been training with Andrey and he already has everything written down in a notebook.
But for some reason, my phone cannot receive his texts for my plan, so I did my own thing today.
Bench:
185lbs
x5 @9
x3.5 @F. Changed bench
x4.5 @F.
I need to pay attention to have a good bar path.

Dumbbell Fly:
40lbs x8 x3

Assisted muscle ups:
5 x3
Used 4 steps + the platform.

Messed with front lever and dip variations.

MEET

Body weight: 80.0kg (176.4lbs)
Squat: 130, 137.5, 150kg (330.7lbs)
Bench: 80, 87.5, 92.5kg (203.9lbs)
Deadlift: 140, 165, 187.5kg (413.4lbs)

All success, all easy.

Congrats to the rest of the team!

Q 12/24 and 12/27

12/24
Deadlift: 255lb x4 x3
Back extension: +5lb x12 x4
Pullups: 8 x4
Abs: 10 x3

12/27
Squat: 225lb x3, 245lb x3, 275lb x3, 225lb x3
Dumbbell press: 45lb x8 x3
Lateral raise: 15lb x10 x3
Dips: 12 x3
Pullups: 8 x3

Q 12/16 Deadlift Like a Bro

Deadlift: 100kg x6 x4 @feels like no weight/10
Sitted rows: 100lb x8, 120lb x8, 130lb x8, 140lb x8 x2
Dumbbell rows: 65lb x10, 75lb x10, 85lb x10 x2
Wide grip curls: 60lb x10, 60lb x8, 50lb x10
Back extensions: +10lb x12 x3, bw x12
Close grip curls: 55lb x10 x3

Q 12/14 Bench

Bench: 70kg x6 x4 @8

Incline Fly: 20lb x8 x4

Decline Bench: 40lb x8, 55lb x8 x2

Triceps extension: 35lb x10 x4

a few sets of pushups/decline situps supersetted

Training with Andreii

Q 12/12 "Testing"

Bench: 80kg x3, 90kg x1
Fly: 20lb x8, 25lb x8, 30lb x8 x2

Squat: 225lb x5

Deadlift: practiced form with light weight

Q 12/9

Overhead press: 115 x5 x2, 95 x10
Squat: 275 x5 @8-

Q 12/7

Sitted Rows:

160lb x8 x3

Overhead press:

105 x5

115 x6

Curls: 

60 x10, 70 x12, 70 x10

Just doing a quick workout with friends. Starting next Monday, I should actually train seriously with Andrey.

Q 12/3

Bench: 175 x5 x3 @9
Practiced some muscle up simulation using the pulldown machine.

It was also good to see Sheng and Michael again.

Q lifting this week

11/21:
bench: 135 x10 x3
chinups: +30 x6  x2
Dumbbell curls: 30 x10 x2

11/23:
squat: warm ups, 255 x3 @quite fast, 295 x1 @quite fast
315 x1 @F, I was going for 3, but lost balance on the 2nd one, the first wasn't too difficult.

11/26:
squat: worked up to 225 x5
bench: worked up to 155 x5 x2
deadlift: worked up to 375 x1, no chalk, no belt, fast.

12/1:
bench: 165 x5 x3

Q 11/13/11

Press: worked up to 95 x5, 115 x5, 95 x10
Squat: worked up to 225 x3 very fast, 255 x3 not as fast as I want it to be
Neutral grip chinups: bw x5, +30 x5 x2
Face pulls: 140 x12 x2

Q 11/11

Cleans: worked up to 85 kg
PR: 85kg, bad lock out at top.

Bench: worked up to 155 x5, 175 x3, 155 x5

Q 11/6

Deadlift: 45 x5, 135 x5, 185 x5, 225 x3, 275 x3, 315 x1, 335 x1, 375 x1, 410 x1 PR!!!
Dips: 10

Weight @162. Finally over 2.5 BW deadlift!

Q 11/4

Overhead press: 45 x5, 65 x5, 75 x5, 95 x3, 115 x5
Chinups: bw x6, 30 x5, 45 x5, 70 x2

Weight only at 162. Need to remember to eat

Q 10/30 Squats and Bench

After achieving the long term goals of 405 deadlift @10 and 20 chinups in a row @8, I began to focus more on some other priorities. Now I'm back to lifting, but with so many other things to do, I'm trying to cut down on my exercise time and don't quite mind somewhat slower progress.

Resetting after not lifting for ~3 weeks

Squats: 225 x5 x3 @7

Bench: 155 x5 x3 @8

Q 10/4

Cleans: 45kg x3 x6
Squat: 270 x5 x3 @9

Q 10/1 Dips and Chinups

Dips: 10, +25 x10, +30 x10 x2
Neutral grip chinups: 8, +40 x5 x3

Q 9/27, 9/28

9/27
Overhead press: 115 x5 x3 @8-
Neutral grip Chin ups: bw x5, +35 x5 x3 @8-

9 /28
Cleans: worked up to 80kg x1 @8, 85kg xF x2
80kg felt fairly easy. 85kg was not too bad, I pulled it quite high, but couldn't flip my elbows under the bar.
Deadlifts: 85kg x5, 245lb x3, 295lb x2, 335lb
375lb x1 @8
375 felt extremely fast and easy. Very good for not deadlifting for a long time.
BW@~172lb

Q 9/21, 9/23, 9/25

Cutting down on exercise time and hopefully still progress. Focusing on only the big lifts.
9/21
Cleans: worked up to 180lbs
Vertical jumps: not a good as before. :(

9/23
Bench: 170lbs x5 x3
Neutral grip Chinups: +30lbs x5 x3

9/25
Cleans: 40kg x3 x6
Fixing form and working my way back up.
Squat: 265lbs x5 x3 @8

Q 9/17 Overhead press

Overhead press: warmups, 125 x5 @8+
Facepulls: 150 x10 x3
Neutral grip chinups: +30 x7,7,2
Lateral raises
Curls

Weight up to 177...possibly gaining too fast and not staying lean enough. All you can eat dining is good; I can generally get at least 2 megacalories per meal.