Squatting

December 31, 2013
Afternoon

Bit of a rush today plus my arms are FREAKING killing me. I figure I'll push the reps every time I crest 405 for fun. I think it'll be another good measure of progress but I freaking suck at reps. They are no where indicative of my 1RM calcs unless it's with doubles....maybe lol.

Squat
45 x 3 x 3
135 x 3, 3
225 x 2
315 x 1
365 x 1
405 x 6, 5

Happy New Year

Another Ouchy Press Day

December 29, 2013
Afternoon

Well today was another day that my arms were to shot and ouchy to effectively grip or pinch. Freaking slathered up again and 1,200mg of ibu and still a tear in my eye. Oh well.

Another thing I should mention is I ditched wearing wrist wraps for benching a couple of months ago as well and everything's feeling fine.

1a) Bench Press
45 x 2 x 5r
135 x 5
185 x 2
225 x 1
255 x 2 x 8r

1b1) MMS Grippers
WU to 91 x 5, 94 x 5 - Stopped. Screaming pain

1b2) Euro 2HP
54 x 5
104 x 5
159 x 5

2) CG Bench Press
270 x 1 - Stopped. Too sore.

3a) Band Pressdowns Avr x 2 x 20r

3b) EZ Reverse Curls 75 x 2 x 15r

3c) Band Internal/External Rotations MM x 20

4) 1" Wrist Roller 25# x F2, E1, F1, E1

Some Pull Deload

December 26, 2013
Afternoon

First time pulling 500 in months. I'd have to dig way back through the records to see when. Another reiteration; that 1" roller freaking smokes my forearms! Smaller for wrists and forearms, thicker for grip.

I also really worked on stretching out my wrist supination between sets. I think getting my flexibility will help a lot in armwrestling. Getting busted open for me there I think is more of being at the end of my ROM then I pop open vs a lack of pronation strength but I'll continue to work on that as well.

Deadlift - DO thumbless to 365
135 x 4, 4, 2
225 x 2 x 2r
315 x 2
365 x 1
405 x 2 x 1r
455 x 2 x 1r
505 x 1, 4

1" Wrist Roller 25 x 2 x 1

Squats! Now we Feast!!

December 23, 2013
Afternoon

1) Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
395 x 3 x 3r
325 x 10

2) Front Squat
45 x 3
135 x 2
225 x 1
255 x 3 x 3r

Done during main squats

2-3/8" DB Rows
55 x 7
75 x 5
95 x 5, 5, 5, 10/8

M Handle Wrist Curls w/FGX
25 x 10 - tweaked my elbows too much

After everything I did 1" wrist roller. I tried during the front squats but the pump was too tough to get into position. I supported my forearms over the squat bar. These were freaking tough. Way tougher than the 2-3/8" wrist roller that I can easily work well over 100# with.

25# x 3 x 1r each way.

Press and Grip

December 22, 2013
Afternoon

Worked the Euro 2HP back in for the first time in ages. Felt strong. Trying not to set it down between reps which I succeeded on for all of them but the last set where I got 6 before a reset.

1) Bench Press
45 x 2 x 5r
135 x 3
185 x 2
225 x 1
255 x 5 x 2r

2) CG Bench Press
270 x 2 x 3r

3) Dips
BW (275#) x 3 x 10r - Easy

Grip between core sets

1) MMS Grippers
91 x 5
109 x 3
114 x 15/12

2) Euro 2HP
54 x 5
104 x 3
154 x 5, 5, 5, 8.5 :D

3) EZ Reverse Curls
65 x 15
75 x 2 x 15r

Some more SLDL

December 20, 2013
Afternoon

1) SLDL - Beltless - Thumbless to 365
135 x 2 x 5r
225 x 2 x 3r
315 x 2
365 x 2
405 x 2
455 x 5
365 x 10

2a) VG Pulldowns 200 x 3 x 10r

2b) Leg Curls 50 x 3 x 12r

Squats and Stuff

December 17, 2013
Afternoon

Squats were feeling really good today. Felt like pushing a 1RM but stuck with the program. I threw in some front squats though for the first time in awhile. I may push them the same way, same day for a while as well starting next week.

1a) Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
385 x 3 x 3r
325 x 10

1b) DO Axle Deads
123 x 5, 3
213 x 3
263 x 1
268 x 5, 5, 5, 7

2a) Front Squat
45 x 3
135 x 3
225 x 2
315 x 1, 2

2b) M Handle w/FGX - Wrist curls then rows
25 x 5
35 x 5
45 x 5+15, 5+15

Rep Day Makes me Leaky

December 15, 2013
Afternoon

Week 1 reppage sucks but it's a vast improvement over 6 weeks ago.

1) Bench Press
45 x 2 x 5r
135 x 5
185 x 3
225 x 2 x 12r

2) CG Bench Press
240 x 6, 5

3) Bench Press Paused 1" Off of Chest
210 x 10, 9

Giant Set
4a) VG Pulldowns 215 x 2 x 8r
4b) Side-Front Raises 30 x 2 x 8r
4c) EZ Reverse Curls 65 x 2 x 15r
*huge pump!

Grip done between bench sets

1) MMS Grippers
91 x 3
94 x 3
109 x 23/15

2) One Hand Euro Pinch
54 x 5
64 x 7, 7, 14/8

Trip 2, Day 1 of the Squat Cycle

December 10, 2013
Before Supper

Day 1 of my second 15+ week squat cycle. Good to go. Nice and easy start.

1) Squat
45 x 5, 3
135 x 3
225 x 2
315 x 1
375 x 3 x 3r
325 x 8

2) M Handle
20 x 10
30 x 5
40 x 5, 5+12 row, 5+15 row, 5+15 row

Some Press & Pinch

December 8, 2013
Afternoon

1a) Bench Press
45 x 2 x 5r
135 x 3
185 x 2
225 x 1
265 x 1
285 x 2
290 x 1
300 x 1
265 x 6

1b) 1 Hand Euro Pinch - No Resets
54 x 5
64 x 5, 5, 5, 10/6

2a) VG Pulldowns 200 x 3 x 10r

2b) Side/Front Raises 30 x 3 x 8r

Deadlift Assistance and Grip

December 6, 2013

Before Supper

1a) Camber Bar GM's - Chain Suspended

85 x 5

135 x 3

225 x 3

315 x 1

365 x 1

405 x 1

455 x 1

475 x 1

325 x 10

1b1) MMS Grippers

79# x 5

91# x 5

109# x 20/14

1b2) CV DO Axle Deadlifts

123 x 5

213 x 3

263 x 5, 5, 5, 7.5

Giant Set

2a) Leg Curls 50 x 3 x 10r

2b) 5 Thumbless-5 Wrapped Axle Rows 173 x 3 x 10r

2c) DB Shrugs 105 x 3 x 15r

Belted Squats PR - TK Bands

December 3, 2013
Before Supper

Happy day! I'll finish off here and start the rep work again. Thanks to Phil Stevens for cleaning up my squat and getting me to work and Jake Sullivan for this recent bit of programming.

Squat - belt and TK bands on final sets
45 x 4, 5, 3, 4
135 x 3, 2
225 x 2
315 x 1
365 x 1
405 x 1
455 x 1
500 x 1, 1, paused x 1

Some gripper pain

Reverse EZ Curls 65 x 4 x 15r

Band Extensors 3 x 50r

Called 'er good.

Week 3 Bench Rep Day

December 1, 2013
Afternoon

1) Bench Press
45 x 2 x 5r
135 x 4
185 x 3
225 x 2
245 x 1
265 x 3 x 5r

2) CG Bench Press
285 x 2, 1

3) Bench 1" Off of Chest
250 x 2 x 5r

4a) VG Pulldowns 200 x 10, 10, 8

4b) Side/Front Raises 30 x 3 x 8r

Took a video of the first set of each of the press movements for critique.