Ann Vanderbush's Log

Monday May 7th I wanted to try the bench shirt again so I went to my local gym with my buddy Rick to try and get more comfortable with it before senior nationals in june.

Bench

bar x 15

95lbs x 10

135lbs x 5

185lbs x 3

225lbs x 1

add shirt

275lbs x 1 till locked up

315lbs x 1 till locked up

350lbs x 1 to 1 board

Seated DB military press

40′s x 10

50′s x 8

60′s x 5 x 3 sets

Tricep push down with lat bar

80lbs x 12 x 5 sets

butterfly chest machine

100lbs x 15 x 3 sets

Lat pull downs

120lbs x 10 x 5 sets

bicep DB curls

25′s x 20 x 3 sets

Straight bar curls

75lbs x 15 x 5 sets

underhand grip pendalay rows

115lbs x 20 x 3 sets

I finally got my gear in from Titan, and it was well worth the wait. After being in pain for the past couple weeks and really doing nothing I decided to go out to orlando barbell and bench, squat, and deadlift with some big lifters. Today was the first day wearing this gear and I was worried of how long it would take to break in.

The first set with shirt was 275 and it locked up quick and fit great, then we went to 315, and even closer with a great pop. I touched with 335, then worked boards up to 365 lbs. Also, my squat and deadlift were both on point as well.

Bench

bar x10

95lbs x 8

135lbs x 5

185lbs x 3

225lbbs x 1

add shirt

275lbs x 2

315lbs x 2

335lbs x1

w/ 1 board

355lb x 1

w/ 2 board

365lbs x 2

Squat:

165lbs  x 5

225lbs x 3

add breifs

225lbs x 3

275lbs x 3

add suit

315lbs x 2

365lbs x 2

405lbs x 1 x 2 sets 

455lbs x 1

475lbs x 1

315lbs x 8

Finally was feeling a bit better for a change. Since Im staying light I did this beltless to try to build up a bit. I remember my back feeling better when I worked beltless and stayed a bit lighter.

Deadlift

135lbs x 10185lbs x 10

225lbs x 6

275lbs x 3

315lbs x 3

365lbs x 3

405lbs x 1

315lbs x 5

Tbar standing rows

2 plates x 10

3 plates x 10

4 plates x 6 x 3 sets

Wide grip pull downs

120lbs x 12 x 5 sets

Hyper ext.

BTW x 20

35lbs x 10 x 4 sets

Ab crunches on Hammer strength machine W/ legs out front

30lbs x 10 front and 10 each side x 5 sets

Close Grip Bench

bar x 20

95lbs x 10

135lbs x 8

185lbs x 5

205lbs x 3

225lbs x 2 x 2 sets

Chest flys

100lbs x 12 x 5

Shoulder press standing

135lbs x 5 x 5 sts

Tricep push downs

80lbs x 10 x 5 sets

Bicep DB curls

25′s x 10 x 5 sets

Straight bar curls

75lbs x 8 x 3 sets

DB Delt raises

25′s x 10 x 5

Dips

4 sets of 8

Deadlift

135lbs x 10

225lbs x 6

275lbs x 5

315lbs x 5 x 3 sets

Hyper ext

btw x 20

25lbs x 15

35lbs x 15

45lbs x 12

Lat pull downs

100lbs x 15

110lbs x 15

120lbs x 15

DB bent over rows

75lbs x 10 each side x 5 sets

DB Shrugs

80′s x 10 x 3 sets

Reverse hyper

90lbs x 12 x 3 sets

Squat

bar x 20

95lbs x 10

135lbs x 8

185lbs x 5

225lbs x 5

275lbs x 3

315lbs x 2

365lbs x 1

Super set

Leg Ext 120lbs x 10 x 5 sets

Leg curls 120lbs x 10 x 5 sets

Duo squat (single leg)

135lbs x 20 each leg

185lbs x 10 each leg x 2 sets

205lbs x 10 each side

Super set for Abs

Leg lifts – 5 sets of 15-20

high incline sit ups – 5 sets of 20

Bench Press

bar x 20

95lbs x 10

135lbs x 8

185lbs x 3

205lbs x 3

225lbs x 3

245lbs x 1

205lbs x 5

Superset

Seated shoulder press w/ DB’s

30′s x 20 x 5 sets

Chest Fly’s on machine

100lbs x12 x 5 sets

Super set

Tricep push downs

80lbs x 15 x 5 sets

Hurcules Curls on cable crossover

30lbs x 20 reps x 5 sets

Preacher curl machine on side at a time

40lbs x 10 each side x 5 sets

Leg press

2 plates each side x 20 reps

3 plates each side x 10 reps

4 plates each side x 10 reps

5 plates each side x 6

Leg curls and leg exts

100lbs x 10 reps x 5 sets each

Front squats

95lbs x 10

115lbs x 10

135lbs x 8

185lbs x 5 x 3 sets

Hammer strength ab machine w/ feet in front

35lbs x 20 reps x 5 sets

So after laying down the bike on my first motorcycle lesson… my hand was pretty gouged and swollen. Had to stay light and take it easy until wednesday and even then couldnt hold a lot of weight.

Bench

bar x 20

95lbs x 15

135lbs x 8

185lbs x 5

205lbs x 5

225lbs x 3

185lbs x 8

Incline Dumbells

50′s x 10

60′s x 10

70′s x 8

80′s x 4 missed 5th

Wide grip lat pull downs

100lbs x 20 x 5 sets

tricep pushdowns

70lbs x 20 x 5 sets

Skull crushers

65lbs x 15 x 3 sets

Chest flys

100lbs x 20 x 3 sets

Bicep curls w/ db

20′s x 25

25′s x 15

30′s x 8 x 2 sets

Bent over DB delt raises

15′s x 20

20′s x 15

25′s x 10 x 2 sets

Preacher curls

45lbs x 20

65lbs x 10 x 2 sets

Squat

bar x 20

95 x 20

135 x 20

185 x 5

225 x 3

275 x 2

315 x 2

225 x 5

Dead

135 x 8

225 x 8

275 x 3

315 x 3

365 x 3

415 x 2

Leg curls and leg ext

100lbs x 15 reps

150lbs x 15 reps

200lbs x 10 reps

Hyper ext

45lb plate x 15-20 reps

I was looking for volume since I havent done much lately and also I have to take it light because of my back. This workout is the first one in a long time where i didnt have near dabilitating pain in lumbar so maybe the forced rest has been good for me…. time will tell i guess.