Friday, September 30, 2016

B1 Pulls

September 30, 2016
Before Supper

Block 1 pulls. Well I've been getting progressively sicker over the past couple of days. Just tried to get moving a bit but everything was feeling heavy.

DO Deads
135 x 3 x 4r
225 x 3
315 x 2
365/405/455 x 1

4" Block Pulls 495 x 2 x 5r

Euro 1HP 58 x 5 x 5r

Euro KB Sup. 4s Holds x 2 x 1r

Tuesday, September 27, 2016

W5 Bench

September 27, 2016
Before Supper

W5 Bench. Damn this sucks. Fighting with weight that I was doing sets of Spoto presses of 8-10 reps just a few months ago...

Bench Press
WU
265 x 4, 3+1, 4, 4

Slingshot 265 x 9, 7

Low Cable Row 220 x 4 x 10r

Band Extensions x 150r (sets of 15-35)

Speed Gripper #1 x 5 x 3r

DB Rock 40e x 1 x 50r

Monday, September 26, 2016

B3 Squat

September 26, 2016
Before Supper

Block 3 squat.

Front Squat
45 x 4 x 3r
135/185/225 x 3
275 x 2
235 x 5, 5, 5, 4 - failed at the 5th. Very weak at these at the moment.

GHR x 3 x 10r

BB Shrug 405 x 3 x 8r

Band Hammer Curls x 100r


Grip

Euro Wrist Curl 58 x 3 x 8r

Euro 2HP
108/138/158 x 3
168 x 1
173 x 4, 4, 7 - 30s - 143 x 10

Blob 40# x 1 x 10r

Blob Neg 45# x 2 x 1r

Grip Topz Stub
29.4/34.4 x 1, 39.4 x f

GT Half Penny
29.4 x f
14.2/19.2 x 1
24.2 x 3 x 1r

Left is substantially stronger for the Grip Topz

TTK Negs 20 x 3 x 1r

http://www.youtube.com/watch?v=rQDd7MJNGYY

Saturday, September 24, 2016

W5 Press

September 23, 2016
Before Supper

Week 5 press. 

Standing Press
45 x 3 x 8r
95 x 5
135 x 3
165/185/205 x 1
215 x 2 x F - whadda fhaak! Staaahhhp!!!

September 24, 2016
Before Supper

Redux

Standing Press
45 x 3 x 8r
95/135/165 x 3
185/205 x 2
215 x 4 x 1r, 3

Klokov Press 135 x 3 x 6r

Reverse Grip BB Row 185 x 5 x 10r - supination is the tough thing

Band Pressdowns x 100r

Grippers

Thursday, September 22, 2016

B2 Pulls

September 22, 2016
Before Supper

Block 2 deads. Ashman. Starting low for a good ramp up. 

BWTG Trapbar Deads - low handle
130 x 3 x 4r
220 x 3
310 x 2
360 x 3 x 6r

Front Squat to Box
WU to 225 x 3 x 8r

TB Shrug 225 x 3 x 12r

Chin - to niggly. I'll use my back lots tomorrow for overhead pressing too. 

Band Curl x 100r

Grip Stuff

Climber Pinch
WU to 149.5 x 3, 3, 3, 7 - 30s - 124.5 x 10

IM Hub 49 x 3 x 3r

TTK Negs 15 x 1, 20 x 3 x 1r


Tuesday, September 20, 2016

W4 Bench

September 20, 2016
Before Supper

Week 4 bench. Down to 248 and change this morning. Skinny-Minnie. 

Bench Press
45 x 3 x 8r
135/185/225 x 3
255 x 4 x 5r

Slingshot
315 x 3
335/355 x 1

Dip +25 x 3 x 8r

Low Cable Row 200 x 3 x 15r


Grip
Gripper speed work/recovery IM1 x 5 x 3r

Climber Wrist Curls 12.5 x 20, 25 x 3 x 15r

DB Rotations 25 x 100r

Monday, September 19, 2016

B1 Squat

September 19, 2016
Afternoon 

B1 squat, Ashman stuff. Next time either have to drop the weight, improve on my rests, reps or both. Ego check. 

Squat - 90s rests, last set was more like 120s
45 x 4 x 5r
135 x 5
185/225 x 3
275 x 10, 8, 8 - sweaty 

GHR 4 x 8r

DB Shrug 1s Pauses 105e x 3 x 10r

NG Chin Triple RP x  9, 11, 9

Band Hammer Curl x Bunch

Sunday, September 18, 2016

W4 Squat -Nope

September 18, 2016
Before Supper

Week 4 squat. Not having a good training day. Not nourished properly and we babysat the Grandgoober last night and today. I think he's slept for about 2 hours in that time. 

Got going but everything was feeling heavy so I did a deload rep/weight scheme on the 2HP (Jay had the grip seminar, grip together yesterday) and couldn't be bothered with more than a couple squat sets. I'll try again tomorrow. 

Squat
Up to 425 x 3 x 2r

2HP to 158 x 3 x 3r

Friday, September 16, 2016

W3 Press

September 16, 2016
Before Supper

Week 3 press

Standing Press
45 x 3 x 8r
95 x 5
135 x 3
165 x 2
185 x 1
205 x 3, 3, 3, 3, 7

Klokov Press
105 x 10, 10, 10, 9

BB French Press
105 x 10, 10, 10, 9

Reverse BB Curl
105 x 3 x 5r

Grippers

Wednesday, September 14, 2016

W3 Grip

September 14, 2016
Before Supper

Week 3

2HP Wrist Curls 58 x 3 x 5r

Euro 2HP
108/138/158 x 3r
173 x 4 x 3r 30s Rest 123 x 15r

Sumo DO Axle
123/213 x 5
263 x 1
303 x 6.5 within 60s

Finger walk 6# sledge

Sunday, September 11, 2016

W3 Bench

September 11, 2016
Before Supper

Week 3 bench. Feeling better and starting to get my groove back.

Bench Press - 24"
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
245 x 1
265 x 5 x 3r

Slingshot
315 x 3, 335 x 1, 355 x 1

Dip x 12, 10, 10

Neutral Chin w/FG RP'd x 3-3-2, 3-3-2, 3-2-2


Grip

Grippers

Baby Inch Picks

40# Blob Picks

DO 6" gr8

Friday, September 9, 2016

W3 Squat

September 9, 2016
Before Supper

Week 3 squat

Camber Front Squat - way tougher
85 x 2 x 2r
135/185/225 x 2
275 x 2 x 1r

Camber Squat
275 x 2
325 x 5 x 6r

Sumo DO Axle SLDL
123/213/263/303 x 5r
Easy peasy. Had a few more not bad reps with this and the 2HP so moving in the right direction. About a 7 to 7.5.


Grip
2HP Wrist Curl 58 x 3 x 8r

2HP Euro
108/138/158 x 3
168 x 3, 3, 3, 5 - 30s dropset to 118 x 15

Wednesday, September 7, 2016

W2 Press

September 7, 2016
Afternoon

Week 2 press

Standing Press
45 x 3 x 8r
95 x 5
135 x 3
165/185 x 2
195 x 5 x 5r

Klokov Press 95 x 5 x 10r (may have did 6 sets)

Standing BB French Press 95 x 10, 10, 10, 10, 8

BB Curls 95 x 3 x 8r

Grippers

Sunday, September 4, 2016

W2 Deads

September 4, 2016
Morning and Afternoon

Week 2 deads. Figured I'd cycle in some axle deads as long as I'm within 15% of my regular pulls.

Morning

Axle Deads
123 x 3 x 3r
213 x 3
303/353/393/443/463/483/503 x 1 - started to slow down so I stopped here
413 x 5 x 3r

Afternoon

Band GM's 1 x 30r

Paused Axle Rows 173 x 1 x 20r

Started with grippers but tweaked a tendon during the warm-ups so I'll give it a go in another couple of days.

Thursday, September 1, 2016

W2 Bench

September 1, 2016
Before Supper

Week 2 bench. Big caloric deficit. Haven't really felt like eating much. Oh, and wicked DOMS from Tuesday's squats and GM's.

Bench Press - 24"
WU to 255 x 6 x 4r
Felt really weak to start but as I kept going muscle memory started to come back and the reps became much easier.

Slingshot
275 x 2
315 x 3
335/355 x 1

Superset
Dip 3 x 10r
Close Neutral Grip Chin w/FG 3 x 7r (RP)

Pullaparts 100r

Grip
1HP w/Euro at 54mm
58 x 3 x 5r
68 x 2 x 5r

Baby Inch Picks 5 x 1r