W9 Squat

January 30, 2021

Before Supper 

Week 9. Still feeling really easy. Felt a weird "release" in my left vastus lateralus on my 3rd wrapped set. A little off feeling for the rest of the session. 

Squat w/Iron-Z 211.5k x 3 x 3r
Pause Squat 166k x 3 x 3r

BoS Belt Squat 145 x 3 x 12r
Belt Squat March 145 x 3 x 0:60
Seated Calf Raise SS 150 x 10

https://www.instagram.com/p/CKsOeJHgrkX/?igshid=1hm62ovyv1quf

Bench

January 28, 2021
Before Supper

Did some replotting for the next few weeks and wanted (needed) to take another crack at this weight and reps. Easy peasy. 

DB Bench 90e x 4 x 12r
Dip RP 274 x 12-5-3
Seated Plate Raises (overhead) 25 x 2 x 25r
Seated CS Row RP 150 x 20-6-4
Hammer Curl 47.5 x 3 x 6r

https://www.instagram.com/p/CKnCB5Fgslj/?igshid=k9sr24w7b3my

Deads

January 26, 2021
Before Supper

Repeated the axle deads from last week. Wanted to do the last set cleaner. Went much cleaner and did a 14 second hold after as well. Wore my gloves between sets.

Tried zercher shrugs for the first time. Meh

I think next week I'll replace the shrugs with either snatch grip high pulls or snatch grip RDL's.

DO Axle Deads 273 x 5 x 3r
Okie Deads 465 x 3 x 3r
Zercher Shrugs 60s rests 70k x 12, 120k x 3 x 12r
Belt Squat 90 x 3 x 20r
Pulldowns RP 190 x 12-5-3

W3 Bench

January 24, 2020
Before Supper

Week 3. No wraps again. Should've gotten the lockout at 4 reps but alas I didn't. Got a nice iso at the transition to the shoulders instead.

Bench Press 134k x 2/2/2/2/3.5
Paused 3 Board Bench Press 113k x 10/8/6
Band Extensions Avr 135r in 7 sets
Laying CS Row RP 110 x 10-5-3

Decided to write down the bands that came up on my shuffle during this session to. Don't get all wound up. Most of these songs aren't even 3 minutes and my time per set (including warmups) is much less than that.

Midnight
Goblin
Run-DMC
DOA
WASP
Cavalera Conspiracy
Ween
Shadowy Men on a Shadowy Planet
Blotted Science
Midnight
The Jon Spencer Blues Explosion
Hayseed Dixie
The Black Keys
Johnny Cash
Dead Kennedy's
Cancerslug
Baroness
Cancerslug
The Prodigy
Slayer
Roger Waters
Cancerslug
Melvins
Dayglo Abortions
Fu Manchu
Danzig
General Surgery
Nine Pound Hammer
Dimmu Bogir

Squat

January 22, 2021

Evening 

Confirmed my guts don't handle granola cereal anymore. It had to be a squat day to boot. Anyways, why mess with tradition. 

Squat w/Iron-Z 206.5k x 3 x 3r
Pause Squat 161k x 3 x 3r

BoS Belt Squat 90 x 5, 140 x 3 x 12r
Belt Squat March 140 x 3 x 0:60
Seated Calf Raise SS 150 x 8

https://www.instagram.com/p/CKXxTYJghK6/?igshid=q7orv9wbai5y

Bench

January 19, 2021
Before Supper

Start of another dumbbell cycle. Going to start this cycle off with the 90's though for a change. Feeling beat up and sore. Chest, triceps, etc. and it's been more than enough recovery time. Might drop to 11's next week but I'll see how I feel. Might just be one of those -10% days. Definitely now that I've done dips. Cut er there.

DB Bench 90e x 12/12/10-2
Dip RP 273 x 8-4-3

Deads

January 17, 2021
Before Supper

The belt squat is definitely going to be a good leg builder I'm thinking.

DO Axle Deads 273 x 5 x 3r
Okie Deads 455 x 3 x 3r
Shrugs 0:60 rests 270k x 10 x 3r
Belt Squat 90 x 3 x 20r
Pulldowns RP 190 x 12-5-2

W2 Bench

January 13, 2020
Before Supper

Week 2. No wraps again for something different. Happy with finishing out the tougher lockouts. Something is working. 

Bench Press 127k x 3/3/3/3/7
CG Bench Press 108k x 8/6/5
Band Extensions Avr 111r in 6 sets
Laying CS Row RP 100 x 12-5-3

https://www.instagram.com/p/CKAfA1pg7w4/?igshid=319foarkpwsb

Squat

January 11, 2021
Before Supper 

With this belt squat and my setup/stance 180 for 5's is a good starting place. Definitely pushing at a weak spot. 

Holy crap that marching gave me jelly legs!

Looking forward to getting past this initial neural adaptation and start pushing a bit. I think I'll stay at this weight and keep adding sets and reps for the next few sessions. 

Bow Bar Squat w/Iron-Z 201.5k x 3 x 3r
Bow Bar Pause Squat 161.5k - nope. Niggly on the back with the first descent 

BoS Belt Squat 90 x 10, 180 x 3 x 5r
Belt Squat March 180 x 3 x 0:60
Seated Calf Raise SS 140 x 12

https://www.instagram.com/p/CJ7VTg4gGHb/?igshid=tv669m4ubw1b

Mashup

January 9, 2021
Before Supper

a) DB Bench 120e x 3/3/3/3/5.5 dangit!
b) DO Axle Deadlift 273 x 4 x 3r
BoS Belt Squat 90 x 3 x 10r

https://www.instagram.com/p/CJ2L4bEAZ7B/?igshid=1hj9ek5qi8qom

Bench

January 4, 2021
Before Supper

Back to week 1 after the recent lackadaisical weeks. Back to a Jobe cycle. No wrist wraps for something different too. 

Bench Press 121k x 3/3/3/3/8
2 Board 102.5k x 14/10/8
Band Extensions x 40-20-10-10-10-10
Ring Row RP x 20-12-8

https://www.instagram.com/p/CJpYR5nALEc/?igshid=ypwxsw11lm86

Squat

January 2, 2021
Before Supper

First session of the year. In a funk. Lifted during a Zoom meeting.

Bow Bar Squat w/Iron-Z 196.5k x 3 x 3r
Bow Bar Pause Squat 157.5k x 3 x 3r
Lying Leg Curl RP 90 x 10-3-2
Leg Extension RP 130 x 20-5-3
Seated Calf Raise SS 140 x 10