November 29, 2016
Afternoon
Another crack at the 280 and it went good. Groove felt nice and smooth today on every rep. Leaving out the Sunday benching and truncating the last two bench sessions has helped me to recover.
I also warmed up with my old grip (ring finger on the rings) and man did it feel wide now. As soon as I crested 225 it was beginning to make my shoulder niggly in the same spot as earlier this year so I returned to my narrower grip. Much better.
Bench
WU to 280 x 3 x 1/2/3r ladders
Unilateral Dozer Side Raises - Paused top and bottom
45e x 2 x 10r
Rear Raises
45e x 2 x 12r
EZ FG Curls
85 x 4 x 6r
Tuesday, November 29, 2016
Monday, November 28, 2016
Squat and Deads
November 26, 2016
Before Supper
Really dozy today. Probably the lack of calories in the home stretch. Tweaking the programming a tad as well. I'm going to do my squat and deads on the same day to give my low back more time to recover. My second "lower" day will be more assistance stuff; hip belt squats, swings, rows, etc.
Squat
WU to 415 x 3 x 3r
Deadlift
WU to 455 x 3 x 3r
SS
45' Bench DB Row 55e x 3 x 12r
Standing Band Crunch x 3 x 12r
Before Supper
Really dozy today. Probably the lack of calories in the home stretch. Tweaking the programming a tad as well. I'm going to do my squat and deads on the same day to give my low back more time to recover. My second "lower" day will be more assistance stuff; hip belt squats, swings, rows, etc.
Squat
WU to 415 x 3 x 3r
Deadlift
WU to 455 x 3 x 3r
SS
45' Bench DB Row 55e x 3 x 12r
Standing Band Crunch x 3 x 12r
Friday, November 25, 2016
Bench
November 25, 2016
Afternoon
Feeling beat up from yesterday and my triceps still a bit DOMSy. I think I'll cut back the benching to 2 days a week now.
Bench Press
WU to 280 x 2 x 1/2/3, 1/2/2
Good enough. Down 2# this week too which can't help my recovery.
Afternoon
Feeling beat up from yesterday and my triceps still a bit DOMSy. I think I'll cut back the benching to 2 days a week now.
Bench Press
WU to 280 x 2 x 1/2/3, 1/2/2
Good enough. Down 2# this week too which can't help my recovery.
Thursday, November 24, 2016
Deads
November 24, 2016
Before Supper
Deadlift
WU to 445 x 3 x 3r
Muscle Clean - with the power bar
135 x 2 x 5r
165 x 3 x 3r
PB Swing 165 x 3 x 8r
Chins BW x 3 x 1/2/3r - I'll start ratcheting next week
Before Supper
Deadlift
WU to 445 x 3 x 3r
Muscle Clean - with the power bar
135 x 2 x 5r
165 x 3 x 3r
PB Swing 165 x 3 x 8r
Chins BW x 3 x 1/2/3r - I'll start ratcheting next week
Tuesday, November 22, 2016
Bench and Gold Bar
November 22, 2016
Afternoon
Wasn't sure how benching was going to go. Triceps have major DOMS today from Sunday's workout. Too cooked. Just did a minimal amount of benching.
I also brought out the gold bar grip top for the second time. Worked up to find my max for training. Right I got up to a 2-3" hop with 65.9# and the last completed lift with the left was at 55.9# but I didn't pursue it up to a true max.
Bench Press
WU to 280 x 1, 5 x 2r
GT Gold Bar
30.8 x 2 x 5r
40.9 x 3
50.8/55.9 x 1
60.8 x 1/0
R 65.9 x 2-3" hop
R 63.3 x 1
R/L 45.8 x 3 x 4r, 14/10
Afternoon
Wasn't sure how benching was going to go. Triceps have major DOMS today from Sunday's workout. Too cooked. Just did a minimal amount of benching.
I also brought out the gold bar grip top for the second time. Worked up to find my max for training. Right I got up to a 2-3" hop with 65.9# and the last completed lift with the left was at 55.9# but I didn't pursue it up to a true max.
Bench Press
WU to 280 x 1, 5 x 2r
GT Gold Bar
30.8 x 2 x 5r
40.9 x 3
50.8/55.9 x 1
60.8 x 1/0
R 65.9 x 2-3" hop
R 63.3 x 1
R/L 45.8 x 3 x 4r, 14/10
Monday, November 21, 2016
Squat and Back Gripping
November 21, 2016
Before Supper
Feeling better today so I decided to throw in some light gripping again. Back's feeling better but I'm not going to push it. Seems it's usually volume that gets the hate on and I know I can progress without a ton of reps.
Squat
WU to 405 x 3 x 3r
Pause Squat 3ct
335 x 3 x 3r
SS
GHR BW x 3 x 10r
45' Bench DB Row 55e x 3 x 10r
SS
Standing Band Crunch EX x 4 x 10r
Seated Conc Curl 40e x 4 x 6r
Grip Stuff
V1 Parallel Set
WU to L10 x 3 x 3r
2.5" Crusher
100 x 3 x 10r
Before Supper
Feeling better today so I decided to throw in some light gripping again. Back's feeling better but I'm not going to push it. Seems it's usually volume that gets the hate on and I know I can progress without a ton of reps.
Squat
WU to 405 x 3 x 3r
Pause Squat 3ct
335 x 3 x 3r
SS
GHR BW x 3 x 10r
45' Bench DB Row 55e x 3 x 10r
SS
Standing Band Crunch EX x 4 x 10r
Seated Conc Curl 40e x 4 x 6r
Grip Stuff
V1 Parallel Set
WU to L10 x 3 x 3r
2.5" Crusher
100 x 3 x 10r
Sunday, November 20, 2016
Bench
November 20, 2016
Before Supper
More benching. Took an antihistamine earlier. Little sleepy.
Bench Press
WU to 280 x 1/2/3/1/2/2/1/2/2
Rolling DB Skullcrushers 45e x 5 x 15r
Cable Ext (UH/UH/OH/OH) 65 x 4 x 20r
Before Supper
More benching. Took an antihistamine earlier. Little sleepy.
Bench Press
WU to 280 x 1/2/3/1/2/2/1/2/2
Rolling DB Skullcrushers 45e x 5 x 15r
Cable Ext (UH/UH/OH/OH) 65 x 4 x 20r
Friday, November 18, 2016
Bench
November 18, 2016
Afternoon
8 bench sessions in 17 days and feeling good. Confidence is coming back as well as my ability to stay tight.
Brach is feeling better with the break from direct grip training and leaving the hammer curls and upright rows alone.
Bench Press WU to 275 x 3 x 1/2/3r
Unilateral Side Raise 45e x 2 x 10r
Rear Raise 45e x 2 x 10r
Face Pulls 100r
Afternoon
8 bench sessions in 17 days and feeling good. Confidence is coming back as well as my ability to stay tight.
Brach is feeling better with the break from direct grip training and leaving the hammer curls and upright rows alone.
Bench Press WU to 275 x 3 x 1/2/3r
Unilateral Side Raise 45e x 2 x 10r
Rear Raise 45e x 2 x 10r
Face Pulls 100r
Thursday, November 17, 2016
Pulls
November 17, 2016
Afternoon
Week 1 of ramping up with some Sullivan progression. Back is niggly until I get pulling yet. Didn't do any "rep work" volume. Still really focusing on form.
Deadlift
WU to 435 x 3 x 3r
PB Swings 165 x 3 x 5r
Chins
BW x 5
+18 x 2, 1, 2, 1
Seated Concentration Curls - braic still killing me but these felt good
30/35 x 6r
40e x 6/5, 6/5, 6/5
Afternoon
Week 1 of ramping up with some Sullivan progression. Back is niggly until I get pulling yet. Didn't do any "rep work" volume. Still really focusing on form.
Deadlift
WU to 435 x 3 x 3r
PB Swings 165 x 3 x 5r
Chins
BW x 5
+18 x 2, 1, 2, 1
Seated Concentration Curls - braic still killing me but these felt good
30/35 x 6r
40e x 6/5, 6/5, 6/5
Tuesday, November 15, 2016
Bench
November 15, 2016
Before Supper
Just did my primary exercise to give myself a bit more "overall" recovery. I also auto-racked after my second rep in the last set. I'm not sure why but I didn't even notice until after I'd already done it. Oh well, good place to stop. Reps were still nice and crisp but it might not hurt to slow down my progression a bit to keep the future peak higher. These ladders are working well if even just to get me to repeat the set-up, first rep, etc. since not really benching for 6 months or so.
Bench Press
WU to 275 x 2 x 1/2/3r, 1/2/2r
Before Supper
Just did my primary exercise to give myself a bit more "overall" recovery. I also auto-racked after my second rep in the last set. I'm not sure why but I didn't even notice until after I'd already done it. Oh well, good place to stop. Reps were still nice and crisp but it might not hurt to slow down my progression a bit to keep the future peak higher. These ladders are working well if even just to get me to repeat the set-up, first rep, etc. since not really benching for 6 months or so.
Bench Press
WU to 275 x 2 x 1/2/3r, 1/2/2r
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