Friday, October 22, 2021

W4 Press

October 22, 2021

Week 4. No pop today. About 10+ hours in meetings does that I suppose. One of those -10% days. 

  • Speed press 135/155/175/185 x 3r 
  • Push Press 185/205/224/245 x 2r
Meh. Called it there. 

Wednesday, October 20, 2021

Deads

October 20, 2021

Felt good. 90 second rests on everything after the deads. Cut some rows. My back is pretty pumped. 

Deadlift EMOM 425 +3c (533) x 10 x 1r
DO Axle Deads 283 x 5 x 3r
T-Bar Row 75k x 5 x 10r
Pulldowns 125 x 5 x 10r
Seated CS Row 150 x 3 x 10r
EZ Curl 35k x 3 x 10r

Tuesday, October 19, 2021

Bench

October 19, 2021

Speed Press 135/155/175/185/195/205 x 3r
DB Bench 120e x 3 x 4r
Dip 293 x 5 x 6r
DB Skullcrushers 45e x 4 x 10r
EZ Reverse Curl 60 x 4 x 12r
https://www.instagram.com/p/CVOzTgCJHgI/?utm_medium=copy_link

Thursday, October 14, 2021

W7 Squat

October 14, 2021

Week 7. Lazy so I just did "leg" stuff. Next session I get to max out again so looking forward to that.

SSB Squat 166k x 6 x 5r
GHR BW x 4 x 10r
Seated Calf Raise RP 185 x 20-12-10-8

Tuesday, October 12, 2021

W3 Press

October 12, 2021

Week 3. Not enough zazz for good push pressing. 

  • Speed press 135/155/175/185/195
  • Push Press 225 x 4
  • Arnold Press 60e x 4 x 10r
  • Front Lateral Raise 30e x 4 x 10r
  • Seated High Incline Shoulder Press 50e x 4 x 12r
  • Dead Hang 268 x 3 x 0:50

Monday, October 11, 2021

Deads

October 11, 2021

Put the chains on top of the bar so now they're floating by a few inches at the top. 90 second rests on all assistance again.

Deadlift EMOM 425 +2c (497) x 12 x 1r + 10 shrugs
DO Axle Deads 283 x 4 x 3 +0: hold
T-Bar Row 75k x 4 x 10r
Pulldowns 150 x 3 x 10r, 125 x 10r - started to get cheaty so I dropped the weight to stay slow and controlled
Seated CS Row 150 x 4 x 10r
EZ Curl 55 x 4 x 10r

Friday, October 8, 2021

Bench

October 8, 2021

Had a weird bit of blood leakage. After (I think) my second set of dumbbell benching I ended up with two pinhole leaks on my right index finger. One on the side and one at the tip. Only thing I can think of is pressure making them pop a bit. Very weird. 

  • Speed press 135/155/175/185/195 x 3r
  • DB Bench 110e x 5/5/5/5/8
  • Dips 289 x 5 x 6r
  • DB Skullcrushers 40e x 4 x 12r
  • Reverse EZ Barbell 55 x 4 x 15r

Thursday, October 7, 2021

W6 Squat

October 7, 2021

Week 6. With the GHR I keep a bit of angle on my hips. Keeps my head from hitting the roof. Side note; I'm pretty happy with the dead hang progress.

SSB Squat 197k x 8 x 2r
DO Axle Deads 283 - not today
GHR BW x 3 x 10r
Dead Hangs 267 x 1:15, 0:50, 0:50
Seated Calf Raise RP 185 x 28-10-8-8

Monday, October 4, 2021

Press

October 4, 2021

Speed press I stop when bar speed is slowing. Could've went further with the push pressing but I didn't want to get gassed before the other accessory work. Damn my delts are cooked. Damn bodybuilding. 

  • Speed press 135/155/175/185/195 x 3r
  • Push Press 195/215 x 6r
  • Arnold Press 55e x 4 x 12r
  • Front Lateral Raise 25e x 4 x 12r
  • Seated High Incline Shoulder Press 50e x 15, 13 45e x 15r
  • Dead Hang 266 x 3 x 0:50

Friday, October 1, 2021

Deads

October 1, 2021

October means more back. This winter I want to focus on back and shoulders a bit. Based on how my triceps feel from Wednesday I'll ease into acclimating myself a bit haha! This bodybuilding type stuff is tiring. All controlled, full stretches, slow eccentrics etc. I'm still going to be sore. It'll be glorious! 90 seconds between all accessories.

Deadlift EMOM 425 +1c (461) x 15 x 1r + 10 shrugs
DO Axle Deads 283 x 3 x 3 +0:14 hold meh
T-Bar Row 75k x 3 x 10r
Pulldowns 150 x 3 x 10r
Seated CS Row 150 x 3 x 10r
EZ Curl 55 x 3 x 10r
Dead Hang 267 x 0:45 - good enough
Seated Calf Raise RP 185 x 25-10-8-8