Saturday, July 21, 2018

W1 Press

July 21, 2018
Afternoon

Week 1. Going with the slow build Hepburn style for at least a cycle here. Also to note as easy as those RDL's felt on Thursday my hammie's are sure achey.

Strict Press
WU to 190 x 8 x 2r
135 x 3 x 6r

Neutral Grip Chin BW x 8 x 2r

Thursday, July 19, 2018

W1 Deads

July 19, 2018
Before Supper

Week 1. Going to try one of Andy Bolton's speed based programs. I haven't done any deadlifting in almost 3 months so I'll just set my max at 550.

Deadlift w/4 chains 75#
WU to 330(405) x 3 x 2r

RDL 75k x 3 x 15r

Step-ups 15.5" 48k x 3 x 6r

Wheel Plank x 10 - fairly easy. I'll put on elbow sleeves and get 20. I hate getting dinged up.

Tuesday, July 17, 2018

W1 Bench

July 17, 2018
Before Supper

Week 1. Another 9 week cycle of RBBP. Inching up. I think I need to get my diet in check. I'm not running a surplus when I need to and am running one of crap when I don't need to.

Bench Press WU to
115.5k x 5 x 5r

Band Pullaparts Between Worksets MM x 5 x 25r

CG Bench 90k x 2 x 8r
DB Laterals 30e x 2 x 8r

Ring Rows BW x 4 x 15r


Between Sets
Moontop Holds w/12.95k x 5 x 1r ~5 sec holds

Monday, July 16, 2018

W1 Squat

July 16, 2018
Before Supper

Week 1. Also week 11 of the behemoth program. Since it's going to a 3x3 this week I'm going to use it to kick off a Jake Sullivan run up.

Freaking heat is throwing a helluva governor on my lifts. Everything felt heavy. Low back and obliques are feeling wonky as well so I cut early.

Squat WU to 187.5k x 3 x 3r


Between Sets

2" Crusher Deads WU to
54.3k x 3 x 10r

2" Crusher Standing Wrist Curls
24.3k x 3 x 20r

Wednesday, July 11, 2018

W10 Deload

July 11, 2018
Before Supper

Week 10 deload. My quick 15 minute deload workout. Bought some forearm protectors and man they make a difference for a sporadic kettlebeller.

KB Clean/Squat LC Ladder EMOM
2x24k x 5 x 1/2/3r

Monday, July 9, 2018

W9 Press

July 9, 2018
Lunch hour

Week 9 pressing

Strict Shoulder Press WU to
187 x 2 x 5r
197 x 5 x 3r

Bradford Press 95 x 3 x 12r

BW Skullcrushers x 3 x 15r

Saturday, July 7, 2018

W9 Front Squat

July 7, 2018
Before Supper

Week 9. Still feeling pretty lazy. Next week is a deload so I need to get stuff done so there isn't a huge gap in effort. Thinking about using my tire sled with the 100# plates for the rear drags on concrete as it bites better and I need to pack around less plate.

Front Squat WU to
117.5k x 2 x 5r
122.5k x 5 x 3r

Beat my hands up with some reverse bending. 3, 6" x 1/4" gr8's, and one wobble on a Ironmind red nail.

Backwards Tire Drag - set it up but it's getting late. Made some sugar & borax poison for the ants and set it out. I'll do some outside lifting and drag the sled tomorrow. I'll also fill my new Ironmind sand bag for some more fun.

Tuesday, July 3, 2018

W9 Bench

July 3, 2018

Week 9
Noon

Bench Press WU to
130k x 5 x 2r
110k x 5/5/3-2 - looking back through journals from 2014 want to make me cry

Before Supper
T-Bar Row 75k x 3 x 12r
EZ Skullcrusher 40k x 3 x 12r

Lateral 25e x 3 x 12r

Monday, July 2, 2018

W9 Squat

July 2, 2018

Week 9

Squat WU to
172.5k x 2 x 5r
185k x 5 x 3r

45' Hyper w/Lt x 3 x 8r

Seated Single Leg Curl Avr x 3 x 6r

Saturday, June 30, 2018

W8 Press

June 30, 2018

Week 8 Press
Lazy and didn't feel like lugging a bunch of equipment around.

Standing B.B. Press WU to
185 x 2 x 5r
195 x 5 x 3r

Klokov Press 135 x 3 x 3r - a few clicks and pops

BW Skullcrushers x 3 x 15r