Deads

August 31, 2020
Before Supper

Last week of this "speed/technique" cycle with the pulls. I think I may run it again. Pulling snappy in the ~70% range has my back feeling good and the squats easy. One more run through then I'll do a cycle to peak and see how she goes.

Deads 395 x 5 x 3r

Rack Pull 191.5k x 5 x 3r

Shrug 151k x 5 x 10r

DO Axle Holds 115k x 0:38, 0:35 +12.3%

DB w/FG Holds 100e x 0:26

Standing Band Crunch 5 x 15r

Press

August 28, 2020
Before Supper

Accidentally did some 4 rep sets instead of triples in there. Oh well. Light and moves easy. Those French presses keep getting easier and easier. If I was younger I'd try a 1RM haha!

Strict Press 155 x 2 x 5r, 165 x 4 x 3r

Standing French Press 125 x 3 x 8r

DB Incline Press 65/70/75e x 8r

Pulldowns 155 x 3 x 10r

Squat

August 27, 2020
Before Supper

So freaking lazy. Works busy, divorce, malaise.

Front Squat 100/121/126/131/136k x 2r

Squat 153.5k x 6 x 5r

KB Swing 32k x 5 x 10r

Standing Band Crunch 5 x 15r

Bench

August 25, 2020
Before Supper

Stuff felt nice and light today. Dips I typically do with the angled handles intersecting in front of me but I switched direction halfway through my sets. Way stronger.

DB Bench 85e x 4 x 12r

Dip 272 x 4 x 8r

BB Row 245 x 4 x 8r

Pulldowns 150 x 3 x 12r

BB Cheat Curl 40/50/55/55k x 5r

Leaving the hammer and reverse curls be for a bit. Gave myself bad lateral epicondylitis a few weeks back in the left elbow. Needs some time to heal.

Deads

August 22, 2020
Before Supper

Deadlift 390 x 5 x 3r

Rack Pull 191.5k x 5 x 3r

Shrug 151k x 4 x 10r

Standing Band Crunch Avr x 4 x 15r

W1 Press

August 20, 2020
Evening

Trying something different

Strict BB Press 155 x 4 x 5r, 165 x 2 x 3r

BB French Press 120 x 4 x 8r

45' Incline DB Press 65e x 4 x 8r

Chins 4 x 5r

Squat

August 19, 2020
Evening

Too damn hot! I thought I was just going to do my main squat exercise but I nutted up and finished. Squats in particular are good at teaching oneself how to deal with internal mental fuckery.

Squat 186.5k x 8 x 2r

Speed Squat 122k x 6 x 2r

KB Swing 32k x 4 x 10r

Standing Band Crunch Avr x 4 x 15r

Bench



August 17, 2020
Before Supper 

Reworked the numbers. Going to add a couple of reps with the first cycles weights. This is also going to add another 3 weeks to the entire macro. 

DB Bench 85e x 3 x 12r

Dip 274 x 3 x 8r
BB Row 245 x 3 x 8r

Strict BB Curl 50k x 5r

0:30 rests between BFR sets

BFR Hammer Curl w/FG 25e x 30-12-8-7 (57r)

BFR DB Tate Press 25e x 30-15-15-13 (73r)

Deads

August 8, 2020
Before Supper

Still the technique stuff. I think my ol fluffy muffin top is causing to look more rounded than it is. Damned if I need to lose 50# just to form check. My hinge and hip rise are good though. On another note I think I'm going to rearrange the basement again tomorrow.

Deadlift 385 x 5 x 3r

Rack Pull 191.5k x 3 x 3r

Shrug 151k x 3 x 10r

DO Axle Holds 115k x 30s, 15s - bad

Finger Curls 20/40/60/60k x 2 x 15r

Standing Crunch Avr x 3 x 15r

Press

August 13, 2020
Before Supper

Wrapped my thumb. I typically don't on overhead but I wanted too see how it felt. Not sure if it changes anything. I'm also doing all reps very controlled, poking my head through and getting the bar back.

Definitely lacking zazz today. Especially with a drop set that I can barely keep up to the reps of my work sets. Plan was to easily be in the 10-12 range for the 155 stuff. Hate off days.

Curls are more about a forced supination stretch. I'm also under the impression if I add curls during the week my fatceps will grow.

Strict Press 155 x 2 x 8r, 135 x 9/8

Strict BB Curl 85/95/95 x 8r

Squat

August 11, 2020
Before Supper

Front Squat 70/100/121/126/131k x 2r

Squat 143k x 6 x 5r

KB Swing 32k x 3 x 10r

Standing Band Crunch Hvy x 3 x 12r

W1 Bench

August 10, 2020
Before Supper

Back around to week 1 again for another 12 week cycle. Because my dumbbells jump in 5# increments using the same rep scheme gives this cycle about a 9% bump in overall intensity.

DB Bench 90e x 3 x 10r

Dip 272 x 5/8/8 - took a set to get my groove
BB Row 245 x 3 x 8r

Axle Cheat Curl 35/45/50/52.5k x 5r

BFR Reverse Axle Curl 42.5k x 2 x 8r

BFR DB Tate Press '0:30 30e x 30-12-10-8-7 crap that was tough!

Bench

August 6, 2020
Before Supper

Too damn hit and muggy. Leaving out rows as I'll be deadlifting tomorrow. On a side note; I'm actually started to be able to supinate my hands by forcing the position for axle curls. 

DB Bench 115e x 3/3/3/3/6/7

Axle Cheat Curl 35/45/50/50k x 5r

BFR Axle Reverse Curl 40k x 2 x 8r

BFR DB Skullcrushers 0:30 40e x 20-15-10

https://www.instagram.com/p/CDkU8sQAI0K/?igshid=i51mjo2mpw4o

Squat

August 4, 2020
Before Supper

Week 2

Squat 176.5k x 8 x 2r

Speed Squat (0:30) 111k x 6 x 2r

RDL 245 x 3 x 10r

Hanging Leg Raise 4 x 10r

Press

August 1, 2020
Before Supper

So damn muggy. Finding it hard to eat or drink proper.

Strict Press
45 x 4 x 10r
95 x 5
135 x 3
155/175/195 x 2
205/215 x 1
225 x 2
230 x 1
200 x 3 - enough. Too damn hot and gassed