December 30, 2018
Afternoon
Sickness. Thinking if I continue with twice a week I'll stick with low reps on the weekends and a bit of rep work mid-week.
DO CV Axle Deadlift wu to 293 x 10 x 1r
Holds 283 x 3s - too cooked for holds
DO CV Axle Deadlift 273 x 3, 268 x 2 x 3r
Sunday, December 30, 2018
Friday, December 28, 2018
W3 Press
December 28, 2018
Before Supper
Week 3
80' Seated Axle Press wu to
92.5k x 6 x 2r, 2 x 3r
77.5k x 7/7/8
Neutral Grip Chin 278.8 x 6 x 2r, 2 x 3r
Before Supper
Week 3
80' Seated Axle Press wu to
92.5k x 6 x 2r, 2 x 3r
77.5k x 7/7/8
Neutral Grip Chin 278.8 x 6 x 2r, 2 x 3r
Wednesday, December 26, 2018
Thick Bar
December 26, 2018
Afternoon
Some axle stuff.
CV DO Axle Deads wu to 293 x 7 x 1r
CV DO Axle Holds 283 x 8s/6s/6s
CV DO Axle Deads 263 x 5/5/5
Afternoon
Some axle stuff.
CV DO Axle Deads wu to 293 x 7 x 1r
CV DO Axle Holds 283 x 8s/6s/6s
CV DO Axle Deads 263 x 5/5/5
Tuesday, December 25, 2018
W6 Bench
December 25, 2018
Noonish
Week 6. Bench was very easy. Good sign for the weeks and cycle to come.
Y-Pulls 3 x 25r
Bench Press wu to 130k x 3 x 3r
2-Brd CG Bench 110k x 3 x 6r
BB Row 235 x 3 x 10r
Occlusion stuff
Band Curl MM x 30/20/15
Band Pressdowns Lt x 40/30/25
Noonish
Week 6. Bench was very easy. Good sign for the weeks and cycle to come.
Y-Pulls 3 x 25r
Bench Press wu to 130k x 3 x 3r
2-Brd CG Bench 110k x 3 x 6r
BB Row 235 x 3 x 10r
Occlusion stuff
Band Curl MM x 30/20/15
Band Pressdowns Lt x 40/30/25
Sunday, December 23, 2018
W3 Squat
December 23, 2018
Afternoon
Week 3. I'll be cooking the feast tomorrow so I'd better do my squats today.
Elliptical 15 minutes, #bpm average
Squat wu to 145k x 5 x 5r
KB Swing 106 x 4 x 10r
Standing Band Crunch XH x 4 x 10r
Afternoon
Week 3. I'll be cooking the feast tomorrow so I'd better do my squats today.
Elliptical 15 minutes, #bpm average
Squat wu to 145k x 5 x 5r
KB Swing 106 x 4 x 10r
Standing Band Crunch XH x 4 x 10r
Saturday, December 22, 2018
W5 Thick Bar
December 22, 2018
Afternoon
Week 5
DO Axle Deads
Sumo wu to 293 x 1
CV 293 x 1
CV Dead Holds 283 x 3 x 6s
CV Slow & Paused 263 x 5 x 3r
Afternoon
Week 5
DO Axle Deads
Sumo wu to 293 x 1
CV 293 x 1
CV Dead Holds 283 x 3 x 6s
CV Slow & Paused 263 x 5 x 3r
Friday, December 21, 2018
W2 Press
December 21, 2018
Afternoon
Week 2
Seated 80' Axle Press wu to
92.5k x 7 x 2r, 3r
77.5k x 3 x 7r
Neutral Grip Chin (276) x 7 x 2r, 3r
Afternoon
Week 2
Seated 80' Axle Press wu to
92.5k x 7 x 2r, 3r
77.5k x 3 x 7r
Neutral Grip Chin (276) x 7 x 2r, 3r
Thursday, December 20, 2018
W5 Deads
December 20, 2018
Before Supper
Week 5
Front Squat wu to 115k x 2 x 5r
Deadlift wu to 420 x 5 x 3r
DB Row 80e x 1 x 30r
Standing Band Crunch 1 x 30r
Before Supper
Week 5
Front Squat wu to 115k x 2 x 5r
Deadlift wu to 420 x 5 x 3r
DB Row 80e x 1 x 30r
Standing Band Crunch 1 x 30r
Tuesday, December 18, 2018
W5 Bench
December 18, 2018
Before Supper
Week 5.
Y-Pulls x 4 x 22r
Bench Press wu to 127k x 4 x 4r
CG Bench 2Brd 107.5k x 3 x 8r
BB Row 225 x 3 x 12r
Deload week from the EDT
Before Supper
Week 5.
Y-Pulls x 4 x 22r
Bench Press wu to 127k x 4 x 4r
CG Bench 2Brd 107.5k x 3 x 8r
BB Row 225 x 3 x 12r
Deload week from the EDT
Monday, December 17, 2018
W2 Squat
December 17, 2018
Before Supper
Week 2. Went to an out of town Xmas party over the weekend so I didn't do any thick bar. I guess I had a deload.
Elliptical 15 minutes, 130bpm average
Squat wu to 168k x 5 x 3r
KB Swing 106 x 3 x 12r
Standing Band Crunch XH x 3 x 12r
Before Supper
Week 2. Went to an out of town Xmas party over the weekend so I didn't do any thick bar. I guess I had a deload.
Elliptical 15 minutes, 130bpm average
Squat wu to 168k x 5 x 3r
KB Swing 106 x 3 x 12r
Standing Band Crunch XH x 3 x 12r
Friday, December 14, 2018
W1 Press
December 14, 2018
Noonish
Week 1. 3rd cycle of running this 9 week program. Simplicity. No stalling, no reason to stop or change.
80' Seated Axle Press wu to
92.5k x 8 x 2r
77.5k x 6/7/7
BB Row 225 x 3 x 15r
Noonish
Week 1. 3rd cycle of running this 9 week program. Simplicity. No stalling, no reason to stop or change.
80' Seated Axle Press wu to
92.5k x 8 x 2r
77.5k x 6/7/7
BB Row 225 x 3 x 15r
Thursday, December 13, 2018
W4 Deads
December 13, 2018
Before Supper
Week 4
Front Squat WU to 112k x 2 x 5r
Deadlift wu to
495/515/525 x 1
470 x 5 x 1r
Ring Row 3 x 15r
Ball Slam 3 x 15r
Before Supper
Week 4
Front Squat WU to 112k x 2 x 5r
Deadlift wu to
495/515/525 x 1
470 x 5 x 1r
Ring Row 3 x 15r
Ball Slam 3 x 15r
Tuesday, December 11, 2018
W4 Bench
December 11, 2018
Before Supper
Week 4
Y-band Pulls 5 x 10r
Bench Press wu to 122k x 4 x 5r
CG 2Brd Bench 107.5k x 7/8/8
BB Row 225 x 10/10/10
10 Minute EDT - 3 Rep Sets
Seated DB Curl 50e x
DB Skullcrushers 50e x
*nah. No bb today. Maybe I'll go do it tomorrow.
Before Supper
Week 4
Y-band Pulls 5 x 10r
Bench Press wu to 122k x 4 x 5r
CG 2Brd Bench 107.5k x 7/8/8
BB Row 225 x 10/10/10
10 Minute EDT - 3 Rep Sets
Seated DB Curl 50e x
DB Skullcrushers 50e x
*nah. No bb today. Maybe I'll go do it tomorrow.
Monday, December 10, 2018
W1 Squat
December 10, 2018
Before Supper
Week 1 of a 8 week Brad Gillingham squat cycle. Basically 2, 4 week waves between 70% and 85% of 5x5r and 5x3r. Add 10# on the next 4 weeks.
Squat wu to 156k x 5 x 5r
KB Swing 106 x 3 x 10r
Standing Band Crunch x 3 x 10r
Before Supper
Week 1 of a 8 week Brad Gillingham squat cycle. Basically 2, 4 week waves between 70% and 85% of 5x5r and 5x3r. Add 10# on the next 4 weeks.
Squat wu to 156k x 5 x 5r
KB Swing 106 x 3 x 10r
Standing Band Crunch x 3 x 10r
Saturday, December 8, 2018
W3 NN 50/20
December 8, 2018
Afternoon
Week 3. Pushed the weight up to hopefully drop down more into that 50 rep range.
2-3/8" NN Deads 50/20
259.5 x 10/5/5/4/2/2/2/2/1/1 - 34 reps
Had three "pop-outs".
3 hit reverse gr8 x 6". Just a hair under 50'
Afternoon
Week 3. Pushed the weight up to hopefully drop down more into that 50 rep range.
2-3/8" NN Deads 50/20
259.5 x 10/5/5/4/2/2/2/2/1/1 - 34 reps
Had three "pop-outs".
3 hit reverse gr8 x 6". Just a hair under 50'
Thursday, December 6, 2018
W9 Press
December 6, 2018
Before Supper
Week 9 pressing.
80' Seated Axle Press wu to
90k x 8 x 3r
77.5k x 6/6/7
Some hubbing and gave a gr8 a couple of hits.
Before Supper
Week 9 pressing.
80' Seated Axle Press wu to
90k x 8 x 3r
77.5k x 6/6/7
Some hubbing and gave a gr8 a couple of hits.
Tuesday, December 4, 2018
W3 Bench
December 4, 2018
Before Supper
Week 3. Finally starting to feel stronger benching. Not that I am strong, just getting a groove back. Might look at testing my 1RM in April.
Pullaparts mm x 5 x 26r
Bench Press wu to 127k x 3/3/3/3/5
CG 2Brd Bench 107.5k x 7/7/8
BB Row 190 x 11/11/12
EDT 10min
Seated DB Curl 45e x 10 x 4r
DB Skullcrushers 45e x 10 x 4r
Good grip/wrist workout as well
Before Supper
Week 3. Finally starting to feel stronger benching. Not that I am strong, just getting a groove back. Might look at testing my 1RM in April.
Pullaparts mm x 5 x 26r
Bench Press wu to 127k x 3/3/3/3/5
CG 2Brd Bench 107.5k x 7/7/8
BB Row 190 x 11/11/12
EDT 10min
Seated DB Curl 45e x 10 x 4r
DB Skullcrushers 45e x 10 x 4r
Good grip/wrist workout as well
Monday, December 3, 2018
W4 Squat
December 3, 2018
Before Supper
Week 4 - Speed
Elliptical 12 minutes
Squat WU to 141k x 6 x 2r
Front Squat 111k x 2 x 5r
Pause Squat 130.5k x 3 x 6r
Seated Band Leg Curls 3 x 15r
Planks 3 x 60s
Before Supper
Week 4 - Speed
Elliptical 12 minutes
Squat WU to 141k x 6 x 2r
Front Squat 111k x 2 x 5r
Pause Squat 130.5k x 3 x 6r
Seated Band Leg Curls 3 x 15r
Planks 3 x 60s
Saturday, December 1, 2018
W2 50/20 NN
December 1, 2018
Afternoon
Week 2. Pretty sure once I get to a weight that I'm hitting the 50 reps they'll all happen in the first 10-12 minutes. Once my thick bar grip is cooked it doesn't recover too quick.
NN Lift 50/20 wu to 239.5 x 777777554332221 = 69 reps
Pony Pinch 5 x 25r
Extensor Bands 5 x 25r
Afternoon
Week 2. Pretty sure once I get to a weight that I'm hitting the 50 reps they'll all happen in the first 10-12 minutes. Once my thick bar grip is cooked it doesn't recover too quick.
NN Lift 50/20 wu to 239.5 x 777777554332221 = 69 reps
Pony Pinch 5 x 25r
Extensor Bands 5 x 25r
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