Press/Pull Combo Day

November 30, 2018
Before Supper

Week 8 press, week 2 deads. I was up early enough to pull this morning but I said screw it; I'm not that young anymore.

80' Seated Axle Press wu to
90k x 2r, 7 x 3r
77.5k x 3 x 6r

Deadlift wu to
415 x 5 x 3r

Ring Row x 30r

Standing Band Crunch x 50r

W2 Bench

November 27, 2018
Before Supper

Week 2

Pullaparts MM x 5 x 25r
Bench Press wu to 124k x 6 x 4r

CG 2Brd Bench 107.5k x 7/7/7
BB Row 190 x 10/10/10

10 minute EDT - still one helluva grip workout
Seated DB Curl 40e x 9 x 5r
DB Skullcrushers 40e x 9 x 5r

W3 Squat

November 26, 2018
Before Supper

Week 3

Elliptical 1198/10:00 min = 119.8

Squat wu to 167k x 5 x 2r

Front Squat 130k x 2 x 3r

Pause Squat 157k x 2 x 4r

Seated Band Leg Curl Avr x 3 x 15r

Plank 3 x 60s

W1 50/20 NN

November 24, 2018
Afternoon

Week 1. Going to run a 50/20 with the NN with Rindo and see how we fare.

Elliptical 1910 strides/15 minutes - 127.3 average

NN Lift 50/20 wu to 237 x 10x5r, 4r, 5x3r = 69 reps

Pony Pinch 5 x 25r

Extensor Bands 5 x 25r

W7 Press

November 23, 2018
Before Supper

Week 7. Started with some supplements again; greens powder, vitamin D, and fish oil. Also noticed I'd been loading my bar with 20kg plate instead of the 25's for the past two of weeks. No wonder it felt light lol!

80' Seated Axle Press wu to
90k x 2 x 2r, 6 x 3r
75k x 8/8/8

BB Row 185 x 4 x 12r

W1 Deads

November 22, 2018
Before Supper

Week 1. Little foggy/sick yet. Going to pull out direct low back assistance and replace with abz. Adding another cue as well to see how it feels; elbows in-line with the knees. Already doing it but mentally focusing on it to ensure consistent set-up.

Elliptical 10 minutes 120-130 strides per minute

Deadlift wu to 515 x 1 - easy. Leaving room for some progression in 6 weeks or so.

465 x 5 x 1r

Pulldowns 125 x 3 x 15r

Standing Band Crunch Avr x 3 x 15r

W1 Bench

November 19, 2018
Before Supper

Week 1

Pullaparts MM x 5 x 24r
Bench Press wu to 120k x 5 x 5r (may have did 6 sets, probably did)

CG 2Board Bench 107.5k x 6/7/7

Incline Seal Row 135/185/185/185 x 10r - first time trying these

10 Minute EDT
DB Curl : DB Skullcrushers 35e x 10 sets of 5 (50 reps each)
Christ my grip is fried! Had bad DOMS in my forearms going into this workout and holding those dumbbells for 10 minutes just cooked my hands.

W2 Squat

November 18, 2018
Before Supper

Week 2. Pulled back my training max a bit from last week as it would've been too aggressive as the weeks piled up.

Elliptical for 10 minutes

Squat wu to 143k x 3 x 10r

Front Squat 114k x 2 x 8r

Pause Squat 132k x 3 x 5r

Seated Band Leg Curl Avr x 3 x 15r

45' Hyper 4 x 12r

Bit of Grip

November 17, 2018
Afternoon

Week 1 napalms nightmare cycle. Using the rep calculator off of my amrap set puts me right in the 90-95% range of my current DO axle. This'll be easier on my back to keep pushing it this winter I think. PVC handle so no chalk.

A bit of futzing to find the correct working weights on the holds and rush.

NN Deads wu to 157 x 2/2/2/5

NN Holds against mm bands (over both 100's)
212 x 6s/6s/7s

NN Rush 60s each 237 x 7, 222 x 13

Extensors with bands

W6 Press

November 15, 2018
Before Supper

Week 6

80' Seated Axle Press wu to 90k x 3 x2r, 5 x 3r
WG Pulldowns 100/125/150/150 x 15r

80' Seated Axle Press 75k x 7/8/8
DB Row 105e x 10/10/11

W1 Squat

November 14, 2018
Before Supper

Week 1. Kingpin. Using 555 as a training max.

Deadlift wu to 445 x 5 x 2r

4.5" Block Pull 520 x 2 x 3r

Deficit from 100's Pull 375 x 2 x 6r

Pulldowns 150 x 4 x 15r

DB Shrug 110e x 3 x 10r

W9 Bench

November 12, 2018
Afternoon

Week 9. Fuark I've got some good DOMS today. Anyways, bench. Today is the end of my 3rd cycle of RBBP and the results are consistent so no plans to change the formula. 27 weeks and using a rep max calc I've improved about 18#. I'll take that for approximately 6 months of work. Haven't tested a single in ages and shouldn't plan on it until the spring at least.

Pullaparts MM x 5 x 22r - between bench warm-ups

Bench Press wu to 137.5k x 4 x 2r

CG 2-Brd Bench 107.5k x 6/6/7
Landmine Row 60e x 10/10/11

DB Curl w/Manus 25e x 25/10
Arnold Press w/Manus 25e x 25/10

W1 Squat

November 11, 2018

Week 1 Kingpin Speed Day
220k/485# training max

Squats 65% 143k x 8 x 3r

Front Squats 70% 112k x 2 x 5r

Pause Squats (Pause in the hole) 60% 132k x 2 x 8r

Band Leg Curl Avr x 3 x 15r

45' Hyper 4 x 12r

W5 Press

November 9, 2018
Before Supper

Week 5. Looking forward to finishing this deload and getting back at er next week. I love how easy this progression gets by week 4-5. Should be a good winter.

80' Seated Axle Press wu to
90k x 4 x 2r, 4 x 3r
75k x 7/7/8

DB Row 105e x 3 x 10r

W8 Bench

November 6, 2018
Before Supper

Week 8. No Clubbell due to the clicky wrist. Got some bad foot cramping during bench. On another note Reape would be colouring half of my plate pink today.

Left wrist. Twinges painfully loading and unloading plate. Stupid body.

Bench Press wu to 128k x 3 x 4r - pause last rep
Band Pullaparts MM x 5 x 20r

2 Brd CG Bench 107.5k x 6/6/6
Landmine Row 25k x 10/10/10

DB Curl w/Manus 25e x 20r
DB Arnold Press w/Manus 25e x 20r

W4 Press

November 2, 2018
Before Supper

Week 4. I noticed I've missed another 10# worth of collars on yesterday's deadlifting. Should've written 430 x 6 x 5r. Anywho, today felt very easy press wise.

Seated 80' Axle Press wu to
90k x 5 x 2r, 3 x 3r
75k x 3 x 7r

DB Row 100e x 3 x 10r

Flask 2HP - nope. Mitts are too cooked. I'll try tomorrow after grippers.

W8 Deads

November 1, 2018
Before Supper

Week 8. Left wrist is still clicky. Started the cadence gripper program yesterday as well.

TB Deads wu to 420 x 6 x 5r

Ab Wheel 3r/Pull-ups 1r 274# x 5 Rounds

Between Sets

RT Deads wu to
R 122.6 x 2/2/2/10
L 110.1 x 2/2/2/10

RT Holds w/LT Band
R 110.1 x 6s/6s/6s
L 107.6 x 4s/6s/6s

RT Grip Rush 60s Block
110.1 x 28r