Wednesday, October 18, 2017

D4B1 Press

October 18, 2017
Noon

D4B1 press

Seated B.B. Press w/o Support WU to 135 x 3 x 8r

Spoto Press WU to 230 x 6 x 4r

Chins RP'd x 3 x 10r

Monday, October 16, 2017

D3B1 Deads

October 16, 2017
Before Supper

D3B1 deads. Time to start pushing some weekly volume. Added some front squats to get squatting 2-3x a week. First time doing them in ages. Stayed light. 

Front Squat - Clean Grip/No Belt WU to 185 x 5 x 3r

TB Deads - Low Handle WU to 350 x 3 x 10r

80d braced snap in 4:00

Saturday, October 14, 2017

D2B3 Bench

October 14, 2017
Before Supper

D2B3 bench. Going to start watching my weekly volumes and intensities now that I'm getting acclimated again. I think pressing I'll shoot for 75-100r at 70-85% average intensity (escalating throughout the winter), squat will be a similar intensity for 50-75r, and pulls in around 20-25r.

Bench Press
WU to 275 x 3 x 2r
235 x 3 x 6r

SS
CS Row 195 x 3 x 12r
Facepulls x 3 x 15r

Friday, October 13, 2017

D1B3 Squat

October 13, 2017
Before Supper

D1B3 squat. Got absorbed in video games yesterday and didn't get my squatting done then. Anyways, did a look back through my log and surprised the hell out of myself; I haven't even put 405 on my back since last December on the 27th. Dieting then Highland games deterred me from doing anything but rep work. Time to put 500+ back on there by Xmas.

Squat
WU to 405 x 3
345 x 3 x 4r

Good enough.

Tuesday, October 10, 2017

D4B2 Press

October 10, 2017
Before Supper

D4B2 Press.

BB P-Press WU to 185 x 3 x 6r

Spoto Press WU to 225 x 6 x 4r

Neutral Grip Chins RP'd x 12/10/10

SS
Facepulls x 3 x 15r
Band Pressdowns Avr x 35/25/20

Monday, October 9, 2017

D3B2 Deads

October 9, 2017
Afternoon

D3B2 Deads. Earlier than usual as I've got recovery turkey to attack.

TB Deads - Low Handle. Shouldn't have to qualify low but it seems as everyone typically pulls on the high. Like a half squat haha?
WU to 410 x 3 x 6r

Didn't want to kill myself before testing out a braced snap for the extra event at King Kong.

80d in 6:45

Friday, October 6, 2017

D2B1 Bench

October 6, 2017
Noon

D2B1 Bench.

Bench Press WU to 190 x 4 x 10r
Facepulls x 5 x 10r

Uni LM Press +25 x 3 x 15r
Meadows Row +25 x 3 x 15r

BW Skullcrushers x 2 x 25r

Thursday, October 5, 2017

D1B1 Squat

October 5, 2017
Before Supper

D1B1 squat. Accidentally forgot to add weight to my working sets so I just did an additional set.

Bow Bar Squat WU to 272 x 4 x 8r

GHR x 3 x 10r

Enough

Booked an appointment with my massage guy. Still got low, left back issues and right shoulder stuff. Time to see if he can get things loosened up.

Tuesday, October 3, 2017

D4B3 Press

October 3, 2017
Before Supper

D4B3 Press

BB P Press WU to 225 x 2 x 3r

Push-up w/Light Band 3 x 10r

KB Row 90e x 3 x 8r
Band Pressdowns x 3 x 20r
Facepulls x 3 x 20r

http://www.youtube.com/watch?v=52YIWWmhR4E

Monday, October 2, 2017

D3B3 Deads

October 2, 2017
Before Supper

D3B3 Deads

TB Deads, Low Handle WU to 480 x 3r Very easy. Probably could've pushed 8 but why bother.

SS
TB Shrug w/FG 210 x 3 x 15r
Leg Extensions 100 x 3 x 15r

Narrow, Neutral Grip Chins BW x too much clicking and popping. I'll hit back extra hard tomorrow.