Max Effort Bench Press
Pete
Raw Bench: 155x3 2 Sets
3-Board Press: 175x3
DB Rows: 85x5, 95x5 4 Sets
DB Bench: 60x8, 55x7, 50x6
Abs
David
Incline Press: 155 5x5
Incline DB Press: 60x7 5 Sets
Flyes: 45x7 5 Sets
Military Press: 95 5x5
T-Bone
Raw Bench: 295x3, 305x3
3-Board Press: 315x3
DB Rows: 100 5x5
DB Bench: 100x10, x9, x8
Abs
Mr D
Raw Bench: 245x3*
Shirted Bench: 295x1, 275x2 miss3rd rep
DB Rows: 95 5x5
DB Bench: 85x10, x9, x6
Cable Crunch
Junior
New student came in and did our basic upper-body workout.
Bench Press 5RM
DB Rows 5x5
DB Bench 3x10
Abs
Grip
Lots of enthusiasm. Looking to kick butt in Lacrosse this year. I'm
guessing he will.
March 31st is coming...
Go Lancers!
1/29/07
1/27/07
1-27-07
Deadlift Training
T-Bone
Deads: 315x2 3 Sets, 365x2, 315x2
Goodmornings: 225x5 2 Sets, 275x5 2 Sets
EZ-Bar Curls: 125x5 2 Sets
Bent Rows: 185x5 2 Sets
Band Leg Curls
Russian Twists
David
Deads: 225x5 2 Sets, 235x5 2 Sets, 225x5
Goodmornings: 135x5 2 Sets, 155x5 2 Sets
NG Pull-downs: 110x10, 140x5, 110x10
Mr D
Deload. Can't wait to lift on Monday!
Pete: Lost in the hills as best I can tell.
T-Bone
Deads: 315x2 3 Sets, 365x2, 315x2
Goodmornings: 225x5 2 Sets, 275x5 2 Sets
EZ-Bar Curls: 125x5 2 Sets
Bent Rows: 185x5 2 Sets
Band Leg Curls
Russian Twists
David
Deads: 225x5 2 Sets, 235x5 2 Sets, 225x5
Goodmornings: 135x5 2 Sets, 155x5 2 Sets
NG Pull-downs: 110x10, 140x5, 110x10
Mr D
Deload. Can't wait to lift on Monday!
Pete: Lost in the hills as best I can tell.
1-26-07
Upper-body Assistance
T-Bone
Assisted Pull-ups: 20 with blue band, 20 with green band
Tates: 45x12, 70x6, 75x6, 100x5, 100x6
Plate Raises: 45# x20 2 Sets
Side and Rear Raises: 25#x12 3 Sets
Wrist Curls
Some Oblique Stuff
Dave C.
Bis and Tris
Where did I go wrong?
Pete and I are still on a de-load week. We did some grip stuff though.
T-Bone and Dave are on a recruiting binge and we will be seeing some new faces
in the old (new) Avalon Weight Room.
Go Lancers!
T-Bone
Assisted Pull-ups: 20 with blue band, 20 with green band
Tates: 45x12, 70x6, 75x6, 100x5, 100x6
Plate Raises: 45# x20 2 Sets
Side and Rear Raises: 25#x12 3 Sets
Wrist Curls
Some Oblique Stuff
Dave C.
Bis and Tris
Where did I go wrong?
Pete and I are still on a de-load week. We did some grip stuff though.
T-Bone and Dave are on a recruiting binge and we will be seeing some new faces
in the old (new) Avalon Weight Room.
Go Lancers!
1/26/07
1-24-07
Squat Night
I lost the notes I took and have no idea what anybody did. So I'll post some cool lifting pics instead.
I lost the notes I took and have no idea what anybody did. So I'll post some cool lifting pics instead.
1/22/07
1-22-07
Deload Week for some, Kick Butt Week for others
T-Bone
Raw Bench: 275x3, 295x3, 305x1
F6 Bench Shirt: 305, 335, 355
Raw 4-Board: 315x3
3-Board: 315x2
DB Rows: 100 5 Sets of 5
DB Bench: 100x10, 100x7, 100x5
T.A.L. (name withheld upon request)
Raw Bench: 145x3*, 155x1
3-Board: 155x3, 175x1*
DB Rows: 50x15, 55x15
DB Bench: 50x12, 55x12, 60x6
Great work. There will be at least two sore chests
on the island tomorrow.
Deload week for Pete and I.
Go Lancers!
T-Bone
Raw Bench: 275x3, 295x3, 305x1
F6 Bench Shirt: 305, 335, 355
Raw 4-Board: 315x3
3-Board: 315x2
DB Rows: 100 5 Sets of 5
DB Bench: 100x10, 100x7, 100x5
T.A.L. (name withheld upon request)
Raw Bench: 145x3*, 155x1
3-Board: 155x3, 175x1*
DB Rows: 50x15, 55x15
DB Bench: 50x12, 55x12, 60x6
Great work. There will be at least two sore chests
on the island tomorrow.
Deload week for Pete and I.
Go Lancers!
1/20/07
1-20-07
Saturday of the Dead
Coach David
Deadlift 5 sets of 5 with 225
Goodmornings 135x6, 145x6, 155x6, 175x6 2 sets
EZ-Bar Curls 65x10 5 sets
Pete
Deadlift 225 3 Singles, 265 5 Singles
Goodmornings 135 3 Sets of 6 (40lb increase from last GM workout)
EZ-Bar Curl 105x5, 75x10 2 Sets
Leg Curls with Blue Band 4 Sets of 10
Mr. D
Deadlift 225 4 Singles, 275 1 Single, 315 1 Single
Goodmornigs 245x6 2 Sets, 275x6
EZ-Bar Curls 105x4, 65x10
Leg Curl with Mini Band 4 Sets of 10
Torso Twists with EZ_Curl Bar x40 and Med Ball Cirles x20 (This proves I am concerned with core strength and functional training) Yikes
Coach David
Deadlift 5 sets of 5 with 225
Goodmornings 135x6, 145x6, 155x6, 175x6 2 sets
EZ-Bar Curls 65x10 5 sets
Pete
Deadlift 225 3 Singles, 265 5 Singles
Goodmornings 135 3 Sets of 6 (40lb increase from last GM workout)
EZ-Bar Curl 105x5, 75x10 2 Sets
Leg Curls with Blue Band 4 Sets of 10
Mr. D
Deadlift 225 4 Singles, 275 1 Single, 315 1 Single
Goodmornigs 245x6 2 Sets, 275x6
EZ-Bar Curls 105x4, 65x10
Leg Curl with Mini Band 4 Sets of 10
Torso Twists with EZ_Curl Bar x40 and Med Ball Cirles x20 (This proves I am concerned with core strength and functional training) Yikes
1-19-07
Return of the Assistant Coaches!
T-Bone and David C both returned in time for our usual Friday upper-body assistance day. Payton Seals in attendance as well.
Pete:
Pull-ups
Bench Press: 105x15, x13, x14
Tates: 25x20, x17,x23
Plate Raises: 45 x10 2 sets
Suspended Bar Push-downs : 2 sets of 15
Dave C
Pull-ups
Tates: 3 Sets of 10 with 40s
Plate Raises
Side and Rear Raises
Suspended Bar Push-downs 2 sets of 15
T-Bone
Pull-ups
Tates: 85x10, 100x10
Plate Raises: 45x20 2 sets
Regular Push-downs
Suspended Bar Push-Downs
Mr D
Band Assisted Pull-ups: Lowest Pin Setting, Green x8, Blue x5 4 sets,
Green & Blue 2 sets of 10
Tates: 3 sets of 10 with 60s. (My form got pretty sloppy on the last set so I'm not counting
this as 3 full sets of 10)
Side and Rear Raises: 15x10 3 sets
Plate Raises: 45x10, x 4! Indicates a need to deload next week!
Suspended Bar Push-downs: set of 10, set of 8
I had a pretty good three-week wave of lifting but really need the upcoming deload week.
I think I'll just lift on Wednesday next week combining Speed Squats and BP with a few push-downs. March 31st is getting closer...
With apologies to my colleagues for the lack of detail on their workouts. Please write your workout numbers down and I'll get it posted properly.
T-Bone and David C both returned in time for our usual Friday upper-body assistance day. Payton Seals in attendance as well.
Pete:
Pull-ups
Bench Press: 105x15, x13, x14
Tates: 25x20, x17,x23
Plate Raises: 45 x10 2 sets
Suspended Bar Push-downs : 2 sets of 15
Dave C
Pull-ups
Tates: 3 Sets of 10 with 40s
Plate Raises
Side and Rear Raises
Suspended Bar Push-downs 2 sets of 15
T-Bone
Pull-ups
Tates: 85x10, 100x10
Plate Raises: 45x20 2 sets
Regular Push-downs
Suspended Bar Push-Downs
Mr D
Band Assisted Pull-ups: Lowest Pin Setting, Green x8, Blue x5 4 sets,
Green & Blue 2 sets of 10
Tates: 3 sets of 10 with 60s. (My form got pretty sloppy on the last set so I'm not counting
this as 3 full sets of 10)
Side and Rear Raises: 15x10 3 sets
Plate Raises: 45x10, x 4! Indicates a need to deload next week!
Suspended Bar Push-downs: set of 10, set of 8
I had a pretty good three-week wave of lifting but really need the upcoming deload week.
I think I'll just lift on Wednesday next week combining Speed Squats and BP with a few push-downs. March 31st is getting closer...
With apologies to my colleagues for the lack of detail on their workouts. Please write your workout numbers down and I'll get it posted properly.
1/17/07
1-17-07
Great to have David Chavoya back helping out.
Pete
Raw Parallel Squat: After warm-up, 225x3
Box Squat: 275x3 (This is after a close call with a weightlifting belt)
Band Leg Curls: A whole bunch of heavy band curls
Full Squats: 185x6, 185x8
Pin Shrugs: 225x10, 315x10 2 sets
David
Raw Parallel Squats: 225x5 5 sets
Box Squats: 305x3
Full Squats: 185x8 3 sets
DB Shrugs: 85x10, 65x10 2 sets
Mr. D
Raw Parallel Squats: 295x3
Box Squats: 365x3, 390x3*PR (I blew out the back-side of my gym shorts on this one. Yikes.)
GHRx10 (wimped out cause of cramps)
Full Squats: 230x8
DB Shrugs 85x20 4 sets
So it sounds like we're a school club now. I couldn't be more pleased.
1/15/07
1-15-07
M.E. Bench
Pete
Raw Bench Press: Bar, 135x2, 145x3*PR
3-Board Press: 165x3*PR
DB Row: 90x5 5 sets
DB Bench: 55x12, 55x11, 55x8
Abs
Mr D
Raw Bench Press: Bar, 135x5, 185x2, 230x3*PR
3-Board Press: 275x3*PR
DB Rows: 45x5, 90x5 4 sets
DB Bench: 85x10, 85x8, 85x7
Plate Side Bends
Dave
Raw Bench Press: Bar, 135x5, 185x2, 205x2
3-Board Press: 205x2
DB Rows: 60x5 5 sets
DB Bench: 60x12 3 sets
Abs
Great to have Dave back with us after a two-week hiatus. Bench is going up! Yeah!
Totally Anonymous Student Lifter showed up and will start lifting again on Wednesday.
Go Lancers!
Pete
Raw Bench Press: Bar, 135x2, 145x3*PR
3-Board Press: 165x3*PR
DB Row: 90x5 5 sets
DB Bench: 55x12, 55x11, 55x8
Abs
Mr D
Raw Bench Press: Bar, 135x5, 185x2, 230x3*PR
3-Board Press: 275x3*PR
DB Rows: 45x5, 90x5 4 sets
DB Bench: 85x10, 85x8, 85x7
Plate Side Bends
Dave
Raw Bench Press: Bar, 135x5, 185x2, 205x2
3-Board Press: 205x2
DB Rows: 60x5 5 sets
DB Bench: 60x12 3 sets
Abs
Great to have Dave back with us after a two-week hiatus. Bench is going up! Yeah!
Totally Anonymous Student Lifter showed up and will start lifting again on Wednesday.
Go Lancers!
1/13/07
1-13-07
Deadlift and support movements
Pete
Sumo Deads: 225 x1 4 sets, 275x1, 315x1 easy
Goodmornings: 95x6 4 sets
EZ-Bar Curls: 85x7 (last rep w/swing)
Band Leg Curls: Mini x 10 2 sets, Blue x10 2 sets
Mr. D
Deadlifts: 225x2 2 sets, 275x1, 315x1, 365x1
Goodmornings: 225x6, 235x6 3 sets
EZ-Bar Curls: 105x3, 85x10
Band Leg Curls: mini x 10 3 sets, Blue x10
Torso Twists w/EZ-Curl Bar x 50
Go Lancers!
Pete
Sumo Deads: 225 x1 4 sets, 275x1, 315x1 easy
Goodmornings: 95x6 4 sets
EZ-Bar Curls: 85x7 (last rep w/swing)
Band Leg Curls: Mini x 10 2 sets, Blue x10 2 sets
Mr. D
Deadlifts: 225x2 2 sets, 275x1, 315x1, 365x1
Goodmornings: 225x6, 235x6 3 sets
EZ-Bar Curls: 105x3, 85x10
Band Leg Curls: mini x 10 3 sets, Blue x10
Torso Twists w/EZ-Curl Bar x 50
Go Lancers!
1/12/07
1-12-07
Upper Body Assistance Workout
Pete
Pull-ups: 4 sets of 5
Bench Press: 95x20, 95x10, 95x14
Tates: 25x10 3 sets
Plate Raises: 45x6, 35x7
Band Suspended Bar Push-downs: Green and Blue Bands 3 sets of 15
Mr. D
Band Assisted Pull-ups: Green x10, Blue x5 4 sets, Green x10
Tates: 60x6, 65x3, 60x6, 60x10
Plate Raises: 45x11, 45x8
Suspended Bar Push-downs: Green and Blue Bands 1 set of 15
A quick 45-minute workout but thanks to Pete's iPod it rocked! When the lats and triceps get stronger the bench-press must go up!
Go Lancers!
Pete
Pull-ups: 4 sets of 5
Bench Press: 95x20, 95x10, 95x14
Tates: 25x10 3 sets
Plate Raises: 45x6, 35x7
Band Suspended Bar Push-downs: Green and Blue Bands 3 sets of 15
Mr. D
Band Assisted Pull-ups: Green x10, Blue x5 4 sets, Green x10
Tates: 60x6, 65x3, 60x6, 60x10
Plate Raises: 45x11, 45x8
Suspended Bar Push-downs: Green and Blue Bands 1 set of 15
A quick 45-minute workout but thanks to Pete's iPod it rocked! When the lats and triceps get stronger the bench-press must go up!
Go Lancers!
1/11/07
1-10-07
M.E. Squats
Pete
Olympic Squats: Bar, 135x5, 185x3, 205x3
Box Squats: 225x3, 235x1
High Pulls: 135x5 3 sets, 225x5 2 sets
Full Squats: 175x10
Mr. D
Olympic Squats: Bar, 135x5, 185x5, 225x3
Box Squats: 315x3, 365x3
High Pulls: 135x5,x5, 185x5, 225x5 3 sets
Full Squats: 225x10
A cold, quiet week on campus. Mourning a loss.
Go Lancers!
Pete
Olympic Squats: Bar, 135x5, 185x3, 205x3
Box Squats: 225x3, 235x1
High Pulls: 135x5 3 sets, 225x5 2 sets
Full Squats: 175x10
Mr. D
Olympic Squats: Bar, 135x5, 185x5, 225x3
Box Squats: 315x3, 365x3
High Pulls: 135x5,x5, 185x5, 225x5 3 sets
Full Squats: 225x10
A cold, quiet week on campus. Mourning a loss.
Go Lancers!
1/8/07
1-8-07
M.E. Bench Press
Pete Seals
Raw Bench: Bar, 95x5, 115x3, 135x3, Barely miss 155
3-Board Press: 155x3, 165x3
DB Rows: 85x5 5 sets
DB Floor Press: 50x10, 50x10, 50x8 (These were double tough -good job!)
Cable Crunches: 3 sets of 8
Mr. D
Raw Bench: Bar, 95x5, 115x5, 185x3, 225x3
3-Board Press: 265x3
DB Rows: 55x5 2 sets, 90x5 3 sets
DB Bench Press: 80x12 3 sets
Cable Crunch: 80x24 (These were supposed to be 3 sets of 8 but I was ready to go home!)
Totally Anonymous Student Lifter
Raw Bench: Bar, 95x5, 115x5, 135x10* (Big PR), 155x1
Thats all I saw him do but he probably did more. No name at his request.
Update on Big Tony: We'll have him back helping out and totally legal soon.
Go Lancers!
Pete Seals
Raw Bench: Bar, 95x5, 115x3, 135x3, Barely miss 155
3-Board Press: 155x3, 165x3
DB Rows: 85x5 5 sets
DB Floor Press: 50x10, 50x10, 50x8 (These were double tough -good job!)
Cable Crunches: 3 sets of 8
Mr. D
Raw Bench: Bar, 95x5, 115x5, 185x3, 225x3
3-Board Press: 265x3
DB Rows: 55x5 2 sets, 90x5 3 sets
DB Bench Press: 80x12 3 sets
Cable Crunch: 80x24 (These were supposed to be 3 sets of 8 but I was ready to go home!)
Totally Anonymous Student Lifter
Raw Bench: Bar, 95x5, 115x5, 135x10* (Big PR), 155x1
Thats all I saw him do but he probably did more. No name at his request.
Update on Big Tony: We'll have him back helping out and totally legal soon.
Go Lancers!
1/5/07
1-5-07
Upper Body Assistance
A brisk night on Catalina Island. Somewhat disheartening to find we're missing two 30lb dumbells. Students now have to deal with a gap from 25lbs to 40lbs since we were already missing one 35-pounder.
Pete: Pull-ups 7 sets of 5
Side and Rear Delt Raises 3x12
DB Military Press 45x3,50x2,55x1, 50x2,45x3
Flared Elbow Tricep Extensions (Tates): 40x6 4 sets (Pete needed the 35s really!)
Push-downs: 60x12 2 sets
Plate Raises: 45x6, x4
Mr D
Assisted Pull-ups. Green Band x10, Blue Band 4 sets of 5
Side and Rear Delt Raises 3x12 whatever
DB Military Press: 50x3,55x2,65x1,55x2,50x3 This is a new one and I went kind of light.
Tates: 50x6, 60x6 3 sets
Push-downs: 80x12 2 sets
Plate Raises: 45x10, x7
Why anyone would care I don't know but I will be competing at the California State Powerlifting Championships on March 31st. If anyone wants to tag along let me know. Go Lancers!
A brisk night on Catalina Island. Somewhat disheartening to find we're missing two 30lb dumbells. Students now have to deal with a gap from 25lbs to 40lbs since we were already missing one 35-pounder.
Pete: Pull-ups 7 sets of 5
Side and Rear Delt Raises 3x12
DB Military Press 45x3,50x2,55x1, 50x2,45x3
Flared Elbow Tricep Extensions (Tates): 40x6 4 sets (Pete needed the 35s really!)
Push-downs: 60x12 2 sets
Plate Raises: 45x6, x4
Mr D
Assisted Pull-ups. Green Band x10, Blue Band 4 sets of 5
Side and Rear Delt Raises 3x12 whatever
DB Military Press: 50x3,55x2,65x1,55x2,50x3 This is a new one and I went kind of light.
Tates: 50x6, 60x6 3 sets
Push-downs: 80x12 2 sets
Plate Raises: 45x10, x7
Why anyone would care I don't know but I will be competing at the California State Powerlifting Championships on March 31st. If anyone wants to tag along let me know. Go Lancers!
1/4/07
1-3-07
M.E. Squats
Payton "Pete" Seals
Box Squats: after warm-up 225x2, 275x2, 245x2
Leg Curls w/bands: 4 sets of 10
Nearly closed the #1 Gripper and probably would have but had been playing BB quite a bit today. Pete showed us the mega-tub of protein weight-gainer he got for Xmas. If he stops being a skinny kid - watch out!
Mr. D
Box Squats: after warm-up 225x2, 275x2, 315x2, 365x2, 385x2 (w/knee wraps)
GHR: 35lbs x11, 10lbs x10
Barbell Shrugs: 135x5 2 sets, 225x5, 315x5 3 sets
Plate Side-Bends: 10lbs x10 3 sets
Side Plank: 20-seconds each side
Payton "Pete" Seals
Box Squats: after warm-up 225x2, 275x2, 245x2
Leg Curls w/bands: 4 sets of 10
Nearly closed the #1 Gripper and probably would have but had been playing BB quite a bit today. Pete showed us the mega-tub of protein weight-gainer he got for Xmas. If he stops being a skinny kid - watch out!
Mr. D
Box Squats: after warm-up 225x2, 275x2, 315x2, 365x2, 385x2 (w/knee wraps)
GHR: 35lbs x11, 10lbs x10
Barbell Shrugs: 135x5 2 sets, 225x5, 315x5 3 sets
Plate Side-Bends: 10lbs x10 3 sets
Side Plank: 20-seconds each side
1-1-07
Happy New Years!
M.E. Bench Press
No better way to kick off the new year than to lift weights. Student Mark R. was my only companion but it was great to hear him be concerned with not working out over the holidays. And I thought I was the only freak thinking that. Way to go Mark!
Mr. D
Raw Bench Press with 6-second, 3-second, and 1-second pauses:
after warm-up 185x3, 205x3*
3-Board Press: 255x3
DB Rows: 80x5 5 sets
DB Bench Press: 75x12 3 sets
Cable Crunch: 60x8, 80x8, 100x8
M.E. Bench Press
No better way to kick off the new year than to lift weights. Student Mark R. was my only companion but it was great to hear him be concerned with not working out over the holidays. And I thought I was the only freak thinking that. Way to go Mark!
Mr. D
Raw Bench Press with 6-second, 3-second, and 1-second pauses:
after warm-up 185x3, 205x3*
3-Board Press: 255x3
DB Rows: 80x5 5 sets
DB Bench Press: 75x12 3 sets
Cable Crunch: 60x8, 80x8, 100x8
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