Wednesday, September 30, 2015

W5 - Deads

September 30, 2015
Before Supper

Week 5. Hopping into week 5 of the Magnussen-Ortmayer program. I liked it before.

Something too that I've been thinking about with workouts is how the "overall" worksets fit in with Prilipin against the optimal listed volume. I show the math below.

Sumo Deads
135 x 4 x 3r
225 x 2
315 x 1
365 x 1
405 x 4 x 4r = 89% of 70%
465 x = 13% of 80%
515 x 2 failed attempts. Bad groove?

Conventional
405 x 2 x 1r = 11%
455 x 1 = 6%
515 x 2 = 20%
405 x 8 = 44%

Deadlifting overall effort 183%. Not sure how much merit this has. Prilipin's high and low are basically 30% either way and this definitely pushed outside of the table.


Yates Row
225 x 10
275 x 10
315 x 20

Ab Pressouts
24kg x 5 x 15r

http://www.youtube.com/watch?v=w2RWlgITcXI&sns=em

Monday, September 28, 2015

W5 - Bench

September 28, 2015
Before Supper

Week 5 of Frank's Russian bench program. 36 reps in 80% of my working 1RM might be doing something according to Prilipin.

Bench Press
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
245 x 1
265 x 6 x 6r - video on FB

Red Slingshot
315 x 3 x 3r

Facepulls
LT x 3 x 20r

Paused T-Bar Rows
225 x 5 x 6r

Superset
EZ Skullcrushers
85 x 4
115 x 4
125 x 3 x 5r

Hammer Curl
65e x 3 x 6r - paused

Sunday, September 27, 2015

W5 - Squat

September 27, 2015
Afternoon

Week 5. Went back to the straight power bar.

Squat
45 x 4 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
385 x 7 x 3r

Front Squat
45 x 2 x 3r
135 x 2
225 x 1
275 x 2 - crushed a weird spot on my shoulder so I stopped

Sissy Squat
BW x 3 x 15r

BB Shrug
w/Avr Band 135 x 10
w/Hvy Band 135 x 10 - pain in the ass
315 x 5
405 x 5
495 x 5
585 x 8

Pull-ups
BW x 19 in 7 sets

Wednesday, September 23, 2015

W4 - Deads... Crap

September 23, 2015
Late
BW 257.8#

Week 4. Late day from running around and wasn't focused or feeling strong at all so I called it. Have to get up pretty early for what should be a pretty stressful next couple of days at work.

Sumo Deads - Hook
135 x 5 x 2r
225 x 2
315 x 1
405 x 1
455 x 1
495 x 1
545 x F - last inch. I needed to pull the last bit of my hips through but my fingernails were digging into my thighs, opening my hands. Fhaak!!!

Tried a conventional 545 and failed. Yep. Weak as hell tonight if I can't get repping weight for one.

Monday, September 21, 2015

W4 - Bench

September 21, 2015
Before Supper
BW 258.2#

Week 4. Good sign with my weight sticking there today. Normally goes up 2-3# after squat day as I think I retain some fluid. Should mean a steep decline in the next couple of days. Maybe.

Bench Press
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
245 x 1
265 x 6 x 5r - long pause on the last rep

2 Board Press
275 x 2 - shoulder is a little niggley so I'll leave it be

DB Upright Row
65e x 4 x 7r

Paused T-Bar Row
210 x 5 x 6r

EZ Skullcrushers
85 x 8
115 x 8, 8, 7 - RPE 10. Failed on 8 with all of the stank I could muster. Just a mention that I drop my hands behind my head, below the bench.

Sunday, September 20, 2015

W4 - Squats

September 20, 2015
Afternoon
BW 258.4#

Week 4. Back is feeling better but being very conscious of good form to not get niggled again. Did some card tearing, wrist developer work, and #3 closes between sets.

Bow Bar Squat
54 x 3 x 3r
144 x 2
234 x 2
324 x 1
374 x 1
404 x 1
424 x 7 x 2r

Sissy Squats
BW x 5 x 10r

DB Paused Shrugs
105e x 3 x 8r

Superset
McGill Pull-Ups
+36 x 1 - too tough today
BW x 5 x 2r

Calf Raises
BW x 110r


Hanging Leg Raises - paused
BW x 5 x 3r

http://www.youtube.com/watch?v=pNfnU6x8_9A

Thursday, September 17, 2015

W3 - Bench Assistance

September 17, 2015
Before Supper
BW 259#

Week 3. Bench assistance. Finally dropped under 260# body weight. Been stuck for a couple of weeks so I had some pizza. Reset done.

Next three weeks I think I'll add chains to the Spoto pressing and do more of a chest dominant assistance as a second exercise.

Spoto Press - 2s
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
245 x 1
265 x 6 x 2r - 10ct last set

4 Board Press
275 x 3
305 x 3
335 x 2
345 x 1
3 Board
345 x 1
2 Board
345 x fail halfway. Too pooped. Confident it's still mine though.

DB 3-way
30e x 4 x 5r

Pendley Row
250 x 6 x 4r - felt very easy tonight

BB Curl
45 x 8
95 x 5
120 x 3 x 5r

http://www.youtube.com/watch?v=YoU6csVShj8

Wednesday, September 16, 2015

W3 - Deads Deload

September 16, 2015
Late

Week 3. Deads deload. Tried some Leeman stuff. Feels good. Just 30 minutes. Got a good sweat going.

Yates Row
45 x 15
135 x 15
185 x 15
225 x 15
275 x 15
315 x 15

Sumo Stance, Sit Back, Box Squats
54 x 15
144 x 15
234 x 15

Ab Pressouts
36kg x 2 x 12r

Monday, September 14, 2015

W3 - Bench

September 14, 2015
Before Supper

Week 3. Smell butter chicken. Better hurry mah ass up!

Bench Press - just a note I've been pausing all reps
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
245 x 1
265 x 6 x 4r 

2-Board Bench
275 x 2
315 x 2

DB Upright Row
65e x 4 x 6r

Paused T-Bar Row
200 x 5 x 6r

EZ Skullcrushers
85 x 4
115 x 2 x 8r

Sunday, September 13, 2015

W3 - Squats

Jason
September 13, 2015
Noon

Week 3. Babying my back yet.

Bow Bar Piston Squat
54 x 4 x 3r
144 x 3
234 x 2
324 x 1
354 x 1
374 x 6 x 3r - just have to really watch my descent on the 1st reps.

Sissy Squat
BW x 3 x 10r

DB Paused Shrug
85e x 3 x 10r

McGill Pull-up
+36# x 3r
+18# x 5r
BW x 5r

One-Legged Calf Raise
40e x 3 x 10r

Standing Band Crunch
HY x 4 x 15r

Thursday, September 10, 2015

W2 - Bench Assistance

September 10, 2015

Jason

Week 2 bench assistance. Bench felt very light and fast even with some DOMS still in my triceps.

Spoto Bench Press - 1s
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
245 x 1
265 x 6 x 2r

Add wraps
4 Board
275 x 3
305 x 3
335 x 2, 3, 3

DB 3-Way
25e x 10, 10, 8

Pendley Row
245 x 6 x 4r

BB Curl
45 x 5
95 x 5
115 x 3 x 6r

Wednesday, September 9, 2015

W2 - More Sumo Practice

September 9, 2015
Before Supper
BW 260 - consistent for a few days so should plummet again

Week 2. Still practicing my sumo with a hook. Stopped at 525 as a working max today. Lots of time to push and my back isn't 100% yet.

Upper back gets pooped from sumo apparently.

Sumo Deads
135 x 4 x 2r
225 x 2 x 2r
315 x 1
405 x 1
455 x 1 - start recording
495 x 1
525 x 1
425 x 3 x 5r

D Handle Pulldowns 175 x 15

Reverse Bend
FBBC CRS 1/4" x 7" to 27' in two hits


http://www.youtube.com/watch?v=cM6L4LGiCwo

Monday, September 7, 2015

W2 - Bench

September 7, 2015
Early Afternoon

Week 2. No wraps, long pauses, and looking more up and back. Seems I can flare better like this.

Bench Press
45 x 3 x 8r
135 x 3
185 x 3
225 x 2
245 x 1
265 x 6 x 3r

2 Board, 22" Grip Bench - Cluster Set
275 x 3
289 x 3-2-2-2

DB Upright Row
55e x 3 x 10t

Paused T-Bar Row
190 x 5 x 6r

EZ Skullcrushers
95 x 8
105 x 3 x 8r

http://www.youtube.com/watch?v=w7M3EEHYkJ0&sns=em

Sunday, September 6, 2015

W2 Squat

September 6, 2015
Noonish

Week 2. Back a tad niggley yet so I did my work to a high box with the SSB. I also decided to try on my TRX single ply seeings as I was wearing leggings and might get it on this time. Feels really weird. Really have to open my hips to sit properly or else I just fold up. Experiment complete anyways. Bought the suit rather than briefs if my hips were bugging me. I'm also guessing if I can get the legs up by myself in a minute or so it must not be super tight either from what I've heard. Sure accentuates my big squat belly and twiggy legs though haha!

Squat - SSB - High Box (bench)
45 x 3 x 5r
135 x 5
225 x 3
315 x 2
365 x 1
395 x 1
Add suit, straps down
415 x 7 x 2r

Paused DB Shrugs
70e x 10
75e x 10
80e x 10
85e x 2 x 10r

McGill Pull-ups
BW x 2r
+18# x 10r

SS
Standing Band Crunch HY x 3 x 18r
Calf Raises BW x 35, 30, 25, 10

Thursday, September 3, 2015

W2 - Bench Assistance

September 3, 2015
Afternoon
261.4# - 4 week milestone and 11.4# lost

Week 1. Prescribed work sets were to close to my Spoto weight so I just decided to do them instead. I'll keep the weight the same week to week and progress with the length of the pauses.

Spoto Press - Soft Touch
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
245 x 1
265 x 6 x 2r

4 Board Press - ST
275 x 2
305 x 2
335 x 3 x 3r

3 Way Raises
25e x 3 x 8r

BB Pendley Row - Bench Grip & Nipple Line
225 x 6 x 4r

BB Curls w/Globes
45 x 8
95 x 5
115 x 3 x 5r

Reverse & Crush
3 x Blue's

Reverse
1 x 60d Tree Island - should've did after the gr5
1 x 6" x 1/4" gr5
1 x 7" x 1/4" FBBC Square - only 21'

Wednesday, September 2, 2015

W1 Sumo

Week 1. Worked up to a working max. Should've had the 535 but my fingertips dug into my thighs. Wasn't getting to aggressive either as this is my first time really pushing this movement and my back is still niggled from that bad squat.

All sets hook gripped.

Sumo Deads
135 x 5 x 2r
225 x 2
315 x 1
405 x 1
455 x 1
475 x 1
495 x 1
515 x 1
535 x dammit!
475 x 3 x 1r - not pushing because of my back

Paused Pulldowns
175 x 10
150 x 2 x 10r - don't think the weight stops me. My body doesn't want to go past 10.

X-Band
2xAvr x 3 x 60s

http://www.youtube.com/watch?v=cOM0xYufTWE