W3 Bench

July 31, 2018
After supper

Week 3. I hate lifting after supper. Bloated and lazy.

Bench Press wu to 122.5k x 5 x 3r
Pullaparts x 5 x 27r

CG Bench 90k x 6/6/7
DB Laterals 35e x 6/6/7

W3 Squat

July 30, 2018
Before Supper

Week 3

Squat
WU to 180k x 6 x 2r, 2 x 3r
144k x 6/7/7

Inch Trainer Row 92.5 x 6 x 6r

W2 Press

July 27, 2018
Before Supper

Week 2. More fat. More strict.

Strict Press wu to
190 x 7 x 2, 3r
135 x 6/6/7

Neutral Grip Pull-ups 7 x 2, 3r

W2 Deads

July 26, 2018
Before Supper

Week 2

Speed Deads wu to 335 +75# chain x 3 x 2r
Inch Trainer DB Row 92.5 x 3 x 8r

RDL 75k x 3 x12r

Step-ups 48k x 6/6/7

W2 Bench

July 24, 2018
Before Supper

Week 2. More RBBP

Bench Press WU to 120k x 6 x 4r
Angle Chins -LT Band x 5 x 5r
Pullaparts x 5 x 26r

CG Bench 90k x 3 x 6r
DB Laterals 35e x 3 x 6r

W2 Squat

July 23, 2018
Before Supper

Week 2. I'll slow cook some Hepburn squatting too.

Squat WU to 180 x 7 x 2, 3r
144 x 6/6/7

Inch Trainer Rows between Squat sets
92.5 x 6 x 5r

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

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.

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

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

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

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

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.

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

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