Thad Benefield's Log

5/18/2102

thad — Fri, 18 May 2012 18:16:43 +0000

BW=277.5. Deads not great today, but not awful either. Felt progressively stronger on squats and the sets with 500 felt very strong.

Deadlift-b: 515×5@7.5/625×3@9.7/610×3@9.2/610×3@9.2/605×3@9.2

Squat w 4 ct pause-b,s: 405×2@8/465×2@9/480×2@8.8/500×2@9/500×2@9/500×2@9

Glute ham: bwx20,,20,17

Reverse hypers-2 sets, light

Cable abs: 100×55 in 5:00

Cable abs

5/16/2012

thad — Wed, 16 May 2012 22:45:36 +0000

BW=277.2. Felt good today and motivated.

1 board bench press[210sec]: 405×4@/475×1, 6 sets(8-8.5 rpe)

Pull ups[200 sec]: 65×5, 5 sets(8.5-10 rpe)

Wide grip bench press[3 min]: 365×5@8.5/365×5@8.5/365×5@8.5/365×5@9.2

Giant set-lying ext rot, face pulls, tri bandx3

5/15/2012

thad — Tue, 15 May 2012 22:52:28 +0000

Bad sleep the last few days. Joints felt good today. Deadlifting felt really good once again, despite having breathing problems today.

Squat-b,s[4 min]: 405X5@7.5/475×5@9/475×5@9.3/465×5@9.3/455×5@9.3

Deadlift-b[80 sec]: 615×1, 6 sets(8-8.7 rpe)

Reverse hyper: 140×12, 3 sets

Spread eagle sit ups ss plate throwsx2

5/12/2012

thad — Sat, 12 May 2012 20:23:56 +0000

BW=276.8, down 3 pounds from yesterday.

Bench press-w: 405×3@8/445×3@9.5/445×3@10/435×3@9.5/430×3@9.5/425×3@9.7

Pendlay rows: 225×10@7.5/275×10, 3 sets(8.5 rpe)

Bench press w 7ct pause: 405×1@7.5/465×1@9.5/465x 1@9.8/465×1@10

Front raise: 35sx16, 3 sets

Superset lying ext rot(25×10), tri bandx3

5/11/2012

thad — Fri, 11 May 2012 18:14:02 +0000

BW=280.2. Surprising weight gain after my Seattle trip. Felt pretty good today, not as rusty as I expected.

Deadlift: 565×5@8.8/565×5@8.8/565×4@8.5/565×4@8.5

Squat[210 sec]-b: 405×5@7.8/455×5@9/455×5@9.2/445×5@9.2/435×5@9

Glute ham: 25×11@8/25×11@8.5/25×11@9

Cable abs: 100×53 in 5:00

5/7/2012

thad — Mon, 07 May 2012 16:04:43 +0000

Abbreviated workout bc leaving for Seattle this afternoon.

Superset bench press w 7ct pause, pull ups[210 sec rest]: 365×3,4,4,4|bwx10,10,8,8

Tate press[150 sec]: 70sx10, 3 setx

5/5/2012

thad — Sat, 05 May 2012 19:16:44 +0000

Strong deadlifting once again, could have easily set a 4 rep PR today.

Deadlift-b: 515×5@7.5/615×3@9/615×3@9.5/605×3@9/605×3@9.3

Squat[210 sec]: 405×5@7.5/445×5@8.5/445×5@9/435×5@9/425×5@9

Glute ham: 45×9@8.5/45×8@8.5/45×8@9

Cable abs: 100×54 in 5:00

5/4/2012

thad — Fri, 04 May 2012 18:59:08 +0000

BW=276.0. Hung over and tired but still managed a PR w 405.

Bench press-w: 405×6@9.8(!PR!)/405×5@9.5/405×5@10/405×4@9.2

Dumbbell row: 150×11, 3 sets(up to 9rpe)

JM press: 225×8@8/225×8@8/225×8@8.5

Side lateral: 30sx14, 3 sets

Lying ext raise ss reverse hypersx3

5/2/2012

thad — Wed, 02 May 2012 22:21:18 +0000

Slept well the last few days. Knees and other joints felt pretty good today.

Squat-b,s: 475×3@8.5/515×3@9.5/515×3@9.5/515×3@9.5/505×3@9.5

Deadlift w 3ct pause-b: 515×3@8/515×3@8/515×3@8/515×3@8.2/515×3@8.2

Reverse hyper: 100xlots, 3 sets

Plank: 1:20. Spread eagle sit upsx2.

5/1/2012

thad — Tue, 01 May 2012 22:58:36 +0000

BW=277.2. Boring but productive workout.

Bench press[4 min rest]: 405×4@8.2/405×4@8.5/405×4@8.5/405×4@8.8/405×4@9

Pull ups[200 sec rest]: 65×5, 5 sets (8.7-10 rpe)

Tate press[3]: 70sx10@8/70sx10@8.5/70sx10@8.5/70sx10@9.5

Front raise: 30sx20, 2 sets

ss lying ext rot, tri bandx3