Wednesday, June 29, 2016

W4 Squat

June 29, 2016
Before Supper

Week 4 squat. Found out more about my apnea with my respirologist yesterday. Apparently I have non-obstructive apnea which means there's not a physical blockage to me breathing but my brain just saying "hey, let's stop breathing for a bit". Damn brain is trying to kill me! Well up for another supper of tests. CPAP won't help this type. In fact it'll make it worse. Causes (if I remember right) can be thyroid, heart, or liver. Anyways, hope to find a solution.

Squat
45 x 4 x 3r
135/225 x 3
315 x 2
365/395 x 1
420 x 6 x 2r

Speed Squat 270 x 6 x 2r


Grip Between Sets
2.5" Crusher Lifts 105 x 5 x 5r

Deloaded Blob lifts w/3 sec holds -15 x 2 x 3r

Reverse FBBC 1/4" x 7" SQ
http://www.youtube.com/watch?v=gAjt0rzBAl0

Monday, June 27, 2016

W3 Press

June 27, 2016
Before Supper

W3 press

12" Log Press
90 x 3 x 8r
120 x 5
150 x 8, 8, 8, 11

Bradford Press - didn't feel right after warmups so I let it be and did some upright rows

Superset
Upright Row - paused 95 x 5 x 8r - feel awesome. Going to stop using an EZ bar
BW Skullcrushers x 20, 15, 15

12" Log Curls 90 x 9, 8, 8 - holy crap these give my frail twigs a pump

Saturday, June 25, 2016

W3 Back

June 25, 2016
Before Supper

Week 3 back. Deload, easy-ish back day.

Well for those that didn't see on FB I was diagnosed with apnea. Good thing is now I can get treated. Breathing would stop between 30-60 times an hour, heart rate going between 50 and 120, and my O2 level dipping to 80% at times.

BB Row - Strict, nipple line
145 x 3 x 5r
195 x 5
235 x 5 x 8r

BB Shrug
315 x 10
405 x 3 x 15r

Wednesday, June 22, 2016

W3 Bench(Dip)

June 22, 2016
Before Chili

Week 3 bench (dip)

Dip
BW x 4 x 3r
+25 x 2
+45 x 1
+60 x 5 x 2r - last rep assisted

CG Bench - 1st time in ages. Testing the shoulder
WU to 225 x 5 x 5r

DB Flies w/Manus 55e x 3 x 10r

Monday, June 20, 2016

W3 Squatting

June 20, 2016
Before Supper

Week 3

Front Squat
45 x 3 x 3r
135/185/225/235/245 x 2

Squat
225 x 2 x 2r
275 x 2
320 x 5 x 6r

Superset - company showed up so I had to stop
GHR x 1 x 15r
Ring Row x 15r

Wednesday, June 15, 2016

W2 Press

June 15, 2016
Afternoon

Week 2 press. Decided to bring out the 12" log. Couple years since pressing it so I've got a lot of technique to regain. My grip wasn't consistent. I need some tape on the handles as guides before next time.

12" Log Press
90 x 3 x 8r
140 x 3
170 x 2
190/210 x 1
220 x f - got ahead of me
190 x 5 x 2r

Bradford Press 135 x 10, 10, 8

BW Skullcrushers x 3 x 15r

12" Log Curls 90 x 3 x 8r

Monday, June 13, 2016

W2 Deads

June 13, 2016
Before supper

Week 2 deads.

Deadlift off a JS Platform w/green bands
145 x 3 x 3r
235 x 2
325/415/465/495 x 1
395 x 3 x 4r

DB Row 80e x 1 x 30r

Reverse Hyper 90 x 1 x 20r - I hate this squishing my tummy.

Friday, June 10, 2016

W2 Bench

June 10, 2016
Before Supper

Week 2 bench (dips)

Dip
BW x 3 x 3r
+25 x 2
+40 x 4 x 3r, 4

DB Flies w/Manus 50e x 3 x 15r

DB Skullcrusher 50e x 4 x 8r

Superset
Unstable Bench 25's x 2 x 20r
Facepulls x 2 x 20r

Thursday, June 9, 2016

W2 - Squat

June 9, 2016
Afternoon

Week 2 squat. Attempted this a couple of days ago and called it quits during my warmups at 315. Not much sleep at all. Last night I had a nice long stretch from 12:30 to 5:15. That made a huge difference. Be nice to get a solid 7-8 sometime soon.

This will be a good cycle to teach me to put some weight on my back again. Haven't used more than 75-80% since early this year.

Squat
45 x 3 x 3r
135/225 x 3
315 x 2
365 x 1
395 x 8 x 2r

Speed Squats - 30s Rests
245 x 6 x 2r

GHR x 10, 10, 10, 7

AB Wheel x left for tomorrow. May as well save the DOMS for a day off.

Saturday, June 4, 2016

W1 Press

June 4, 2016
Before Supper

Week 1 press. Second time getting outside this year.

Standing Press
45 x 3 x 8
95 x 5
135/155 x 5
175/195/215/225/235 x 1
185 x 3 x 5r

Bradford Press 135 x 2 x 10r

BW Skullcrushers x 3 x 10r - 3rd notch on 1/2 rack

Friday, June 3, 2016

W1 Deads

June 3, 2016
Before Supper

Week 1 deads.

Deads on a JS Platform ~1-1/4" Deficit
145 x 2 x 3r
Add Green Bands
145 x 2 x 3r
235/325/375/415/465/485 x 1 - slow grind to lockout. Perfect!
435 x 5 x 1r

Superset
DB Row 100e x 3 x 10r
Reverse Hyper 180 x 3 x 10r

Wednesday, June 1, 2016

W1 - Bench?

June 1, 2016
Afternoon

Week 1, bench substituting. Still dipping to let my shoulder heal up. A little pre-workout massaging the delt with the car buffer helps immensely.

Dip
BW x 3 x 3r
*25 x 3, 3, 3, 3, 6 - stop at form break

DB Flies w/Manus Grips
50e x 3 x 12r

Pressdowns
115 x 4 x 8r - tough on the abs after using the wheel yesterday

Superset
Instability Bench 25's & MM x 3 x 15r
Facepulls M x 3 x 15r