W7 Press

August 31, 2018
Afternoon

Week 7
Two more weeks. Snow will be flying by the time I get halfway into another cycle. I think I'll test my my 1RM strict and PP at the end of this.

Strict Press on every 120s wu to
190 x 2 x 2r, 6 x 3r
135 x 3 x 8r

Inverted Row 5 x 5r

W7 Deads

August 30, 2018
Afternoon

Week 7. First time doing front squats in quite a while. Feeling good!

Front Squat
90/110/120/130/140/150k x 2r, 160k x 1 (failed second, first squat stapling in a couple of years at least)
Inch Trainer DB Row 105 x 3 x 1/2/3r

Deadlift w/Chains wu to 390(465) x 3 x 2r

Step-ups 48k x 7/8/8
Standing Band Crunches x 12/12/12

Seated Band Leg Curls x 42/38 - jelly

W7 Bench

August 28, 2018
Afternoon

Week 7

Bench Press wu to 122.5k x 3 x 5r
Inch Trainer DB Row 102.5 x 3 x 1/2/3

CG Bench 90k x 7/8/8
Laterals 35e x 7/8/8
DB Curl 40e x 7/8/8

W6 Press

August 25, 2018
Before Supper

Week 6. Didn't go for my ruck today. Still too smoky and irritating me. Just keeping the pressing to Hepburn's base program. Everything's progressing good so no point putting in additional volume yet. Also made breakfast for supper. Haven't had that in ages.

Strict Press wu to
190 x 3 x 2r, 5 x 3r
135 x 7/8/8

W6 Deads

August 24, 2018
Before Supper

Week 6. I plan on going on a ruck tomorrow morning. Hopefully my back won't be hating me too much.

Pause Squat wu to
112.5k x 5 x 3r
136k x 5 x 2r

Deadlift again Chains wu to
360(435) x 3 x 2r

Step-ups 48k x 7/7/8

Seated Band Leg Curl 3 x 2 minutes

Standing Band Crunch 3 x 10r

W6 Bench

August 22, 2018
Before Supper

Week 6

Bench Press wu to 125k x 3 x 3r

CG Bench 90k x 7/7/8
Laterals 35e x 7/7/8
DB Curl 45e x 7/7/8

Inch Trainer Row 100 x 3 x 1/2/3

W6 Squat

August 21, 2018
Before Supper

Week 6

SSB Squat
wu to 180k/190k x 3r
140k x 2 x 10r

RDL 75k x 3 x 20r

GHR 3 x 8r

Inch Row between Sets 100 x 1/2/3/1 - not with the left today

W5 Press

August 16, 2018
Before Supper

Week 5

Strict Press every 120s
wu to 190 x 4 x 2r, 4 x 3r
135 x 7/7/8

W5 Deads

August 15, 2018
Before Supper

Week 5. Start of another 4 week speed pull cycle.

Deadlift w/chains (75#)
WU to 335(410) x 3 x 2r

RDL 75k x 3 x 18r

Step-ups 48k x 3 x 7r

Inch Trainer Rows between Sets 97.5 x 5 x 1/2/3r

W5 Bench

August 13, 2018
Before Supper

Week 5

Bench Press wu to 122.5k x 4 x 4r

Y Pulls x 3 x 20r
CG Bench 90k x 3 x 7r
Laterals 35e x 3 x 7r

Between Bench Sets
Inch DB Trainer Rows 97.5 x 3 x 2/3/4r - (27)

W5 Squat

August 12, 2018
After 8:00pm. Too damn late

Week 5. Really tired. Thinking more about changing to a lower stress job.

Bow Bar Squat WU to 180k x 4 x 2r, 4 x 3r

Inch Trainer DB Row 97.5 x 2 x 4r - no zazz

Back to playing with the grandgoober.

W4 Press

August 10, 2018
Before Supper

Week 4. Let out too much air before the last rep but the weights light enough I can push it though.

Strict Press
wu to 190 x 5 x 2r, 3 x 3r
135 x 3 x 7r

Too damned hot

W4 Deads

August 9, 2018
Before Supper

34'C..... Hotter tomorrow
Week 4

Deadlift - Straight Weight
WU to 365/405/455/495/515 x 1
525 x 2 - happy with this. Probably could've gotten a 3rd. Means I'm in the right training range at least.

Pulls above knees - 21" - bad height for me
515/545/565/585 x 1

Good enough

W4 Bench

August 6, 2018
Before Supper

Week 4

Bench Press wu to 119k x 4 x 5r - long pauses on the last reps
Stiff-arm Pulldowns 50 x 4 x 15r - kept the shoulders retracted and nice and slow
Y-Band Pulls x 3 x 20r

CG Bench 90k x 6/7/7
Lateral 35e x 6/7/7

W4 Squat

August 5, 2018
Before Supper

Week 4. Decided to bump this week up by a day. Busy around next weekend for the sleep study. Also been reading some of Jack Reape's stuff and I think when I'm done my current cycle of bench id like to do a full cycle of RBBP but based off of my slingshot numbers and wear it for all of the main bench work. Should be an interesting experiment.

Sweaty

Squat wu to 180k x 5 x 2r, 3 x 3r
144k x 7/7/7

Inch Trainer DB Rows 97.5 x 5 x 4r

W3 Press

August 3, 2018
Noon

Week 3

Strict Press - on every 120s
wu to 190 x 6 x 2r, 2 x 3r
135 x 6/7/7

I'll do my chin-ups after work

Neutral Grip Chin
BW x 6 x 2r, 2 x 3r

W3 Deads

August 2, 2018

Week 3

Noon
Speed Deads w/75# chain
WU to 385(460) x 3 x 2r
Inch DB Trainer Rows 92.5 x 8/8/9

After Work
RDL 75k x 3 x 15r

Step-ups 48k x 6/7/7