Dynamic Exercises/Lifts
Bears w/rollout (Rollout on knees + Pushup on toes + Bear = 1rep)
(Weight*Reps/Seconds)
1.08.11 - 4.060 (@145lb), 4.030 (@145lb)
Decline DB Bench Press (1/2/3 speed)
(Weight*reps)
10.03.10 - 65's*12 = 780
11.01.10 - 65's*12 = 780
09.29.10 - 60's*12 = 720
Leg Press (2sec ext/4sec to chest, goal 30 rep w/no pause between reps)
Formula: (Weight)*(#reps)
08.31.10 - 230lb*30 = 6900
08.27.10 - 220lb*30 = 6600
07.08.10 - 205lb*30 = 6150
Wide Grip Pull-downs (2sec down/4sec up speed to fail + 2/2 in strong range to grip fail) Formula: (Weight)*(# regular reps)
08.27.10 - 140lb*21+1str = 2940
08.09.10 - 140lb*19+1str = 2660
06.27.10 - 140lb*16+5str = 2240
Bench Press (2sec up/4sec down speed, spotter preferred, at least 10 reps)
Formula: Weight*reps
08.15.10 - 135lb*17 = 2295
06.11.10 - 135lb*17 = 2295 (spot)
06.20.10 - 135lb*16 = 2160
Alt. S.A. Incline Flies (2sec up/4sec down)
07.08.10 - 30's*16 = 480
08.31.10 - 35's*13 = 455
05.16.10 - 30's*14 = 420
Dips to failure
10.26.09 - xxxlb*15
12.17.09 - 196lb*13
12.17.09 - 196lb*12
Split Squat Jumps (1:00)
12.17.09 - 36rep+10rep+8rep
12.26.09 - 43rep+8rep
(Weight*Reps/Seconds)
1.08.11 - 4.060 (@145lb), 4.030 (@145lb)
11.08.10 - 4.000(@135lb)
11.01.10 - 3.898(@115lb)
Decline DB Bench Press (1/2/3 speed)
(Weight*reps)
10.03.10 - 65's*12 = 780
11.01.10 - 65's*12 = 780
09.29.10 - 60's*12 = 720
Leg Press (2/2/3 speed)
10.29.10 - 380lb*15 = 5700
11.01.10 - 370lb*15 = 5550 (3sets)
09.29.10 - 360lb*15 = 5400
Leg Press (1/0/5 speed)
10.29.10 - 380lb*15 = 5700
11.01.10 - 370lb*15 = 5550 (3sets)
09.29.10 - 360lb*15 = 5400
Leg Press (1/0/5 speed)
MultiPec Move (3,3,2,2,1,1. Ten sion on pecs on pullover and one DB for pullover)
Formula: (weight/time) = lbf/s
08.30.10 - 30's@2:05 = 0.240 & 30's@2:19 = 0.216 (maybe 35's next pb?)
08.25.10 - 30's@2:22 = 0.211
08.20.10 - 30's@2:24 = 0.208
Bears (3 sets of 4 reps)(should take 2:00+ per set, 3:00 rest between)(quads parallel to ground each squat)
Formula: (Weight)*(#Reps)/(seconds) = rep*(lbf/sec)
08.30.10 - 5.74 (@145lb)
07.18.10 - 5.14 (@135lb)
05.26.10 - 4.91 (@135lb)
Chins to failure (shoulder width grip with palms pronated in direction of eyes.)
08.31.10 - 199lb*19 (ROM was a bit short today)
06.11.10 - 201lb*18
11.08.10 - 198lb*18
08.30.10 - 30's@2:05 = 0.240 & 30's@2:19 = 0.216 (maybe 35's next pb?)
08.25.10 - 30's@2:22 = 0.211
08.20.10 - 30's@2:24 = 0.208
Bears (3 sets of 4 reps)(should take 2:00+ per set, 3:00 rest between)(quads parallel to ground each squat)
Formula: (Weight)*(#Reps)/(seconds) = rep*(lbf/sec)
08.30.10 - 5.74 (@145lb)
07.18.10 - 5.14 (@135lb)
05.26.10 - 4.91 (@135lb)
Chins to failure (shoulder width grip with palms pronated in direction of eyes.)
08.31.10 - 199lb*19 (ROM was a bit short today)
06.11.10 - 201lb*18
11.08.10 - 198lb*18
Chair Chins
Wide Grip Chins to failure
1.08.11 - 194lb*12+neg
Sweet Spot Squats
1.08.11 135lb*25 = 3375
DB Bicep Curls
1.8.11 - 15's*30 = 450
Leg Press (2sec ext/4sec to chest, goal 30 rep w/no pause between reps)
Formula: (Weight)*(#reps)
08.31.10 - 230lb*30 = 6900
08.27.10 - 220lb*30 = 6600
07.08.10 - 205lb*30 = 6150
Wide Grip Pull-downs (2sec down/4sec up speed to fail + 2/2 in strong range to grip fail) Formula: (Weight)*(# regular reps)
08.27.10 - 140lb*21+1str = 2940
08.09.10 - 140lb*19+1str = 2660
06.27.10 - 140lb*16+5str = 2240
Bench Press (2sec up/4sec down speed, spotter preferred, at least 10 reps)
Formula: Weight*reps
08.15.10 - 135lb*17 = 2295
06.11.10 - 135lb*17 = 2295 (spot)
06.20.10 - 135lb*16 = 2160
Alt. S.A. Incline Flies (2sec up/4sec down)
07.08.10 - 30's*16 = 480
08.31.10 - 35's*13 = 455
05.16.10 - 30's*14 = 420
Dips to failure
10.26.09 - xxxlb*15
12.17.09 - 196lb*13
12.17.09 - 196lb*12
Split Squat Jumps (1:00)
12.17.09 - 36rep+10rep+8rep
12.26.09 - 43rep+8rep
Decline DB Flies (~20rep to failure, note failing side)
01.31.11 - 25's*20 (right fail)
Sweet Spot Squats (:20 reps between +/-20deg of thighs parallel to floor)
Explosive Back Squats
01.31.11 - 135*15 (too heavy to explode)
Tabata Lifting personal bests (20sec reps/20sec rest)
Alt. S.A. Bent over DB rows (1rep = 1left + 1 right)
17.5lb's*60
DB Squat Jumps each rep thighs parallel and at least 5in off ground jumps
30's*25, 17.5's*20, 17.5's*23, bw*25, bw*25, bw*22 (I noticed my squat jumps were WAY better back when I was sprinting my fastest in the 50 free. I managed to keep great form and hurt really bad with just bodyweight and could keep a better cadence while repping so I'm probably over-doing it with weight still)
laying on slight incline bench lateral raises (mid back too tight to bend over and rep)
12.5's*25, arms*35, arms*40, arms*30, arms*33, arms*29 (again great focus on middle back but weight was just too much. I might have been able to use 5lb or so but arm weight was fine)
incline DB flies
25's*30, 25's*28, 25's*33, 25's*22, 20's*30, 20's*26 (great upper pec/inner pec/bicep burn/pump. Upper pec near shoulder was tightest at end)
scap squeeze alt shoulder presses
15's*35, 15's*30, 15's*31, 15's*26, 10's*28, 10's*21 (traps/outer shoulders burning bad and lower triceps super tight at end of last set)
bicep S.A. curls
15's*36, 10's*36, 10's*35, 10's*29, 10's*29, 10's*23 (great bicep pump/fail with shoulders kept relaxed. Full bicep worked felt like.)
17.5lb's*60
DB Squat Jumps each rep thighs parallel and at least 5in off ground jumps
30's*25, 17.5's*20, 17.5's*23, bw*25, bw*25, bw*22 (I noticed my squat jumps were WAY better back when I was sprinting my fastest in the 50 free. I managed to keep great form and hurt really bad with just bodyweight and could keep a better cadence while repping so I'm probably over-doing it with weight still)
laying on slight incline bench lateral raises (mid back too tight to bend over and rep)
12.5's*25, arms*35, arms*40, arms*30, arms*33, arms*29 (again great focus on middle back but weight was just too much. I might have been able to use 5lb or so but arm weight was fine)
incline DB flies
25's*30, 25's*28, 25's*33, 25's*22, 20's*30, 20's*26 (great upper pec/inner pec/bicep burn/pump. Upper pec near shoulder was tightest at end)
scap squeeze alt shoulder presses
15's*35, 15's*30, 15's*31, 15's*26, 10's*28, 10's*21 (traps/outer shoulders burning bad and lower triceps super tight at end of last set)
bicep S.A. curls
15's*36, 10's*36, 10's*35, 10's*29, 10's*29, 10's*23 (great bicep pump/fail with shoulders kept relaxed. Full bicep worked felt like.)
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