Log and Stones

April 30, 2014
Before Supper

A nice day out with some event stuff. First day with the stones this year and I'm not sure but I don't think I monkeyed with them last year either. I need a 300 and 350 I think.

1) 12" Log Bar
90 x 3 x 5r
140 x 3
165 x 7 x 3r, 10

2) Stone Lifting
165 x 1, 1, 1, 5, 5
195 x 1
250 x 3 x 1r

Walk with the 195 x 2 x 11 yards

Table Assistance

April 29, 2014
Before Supper

1) Partial Chins BW x 5 x 8r

2) Hammer Curl Iso's 32k x 34/30, 30/30

3) Partial DB Curls 85 x 2 x 10r

4) Pronation Curls w/Towel 25 x 20, 15, 15 - kept them very strict

I also did my daily club shield casts but left out the gripper for some dumbbell work tomorrow. I'll also do my wrist curls then as well.

Squat Suckage

April 28, 2014
Before Supper

I really didn't eat enough earlier today and it kicked my ass. These squats were freaking tough and they shouldn't have been at all.

Did some baby Inch and hub lifts between squat sets.

This is also the first time with the power bar in a few weeks so the groove is a bit to get used to again.

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

Paused Squats
355 x 3, 3 - I just failed mentally to get under the bar for a 3rd, 4th, and 5th set that I wanted.

GM's
225 x 5 - Suck. Stop. Go eat.

Press Stuff

April 27, 2014
Afternoon

1) Seated Shoulder Press
45 x 3 x 10r
95 x 5
135 x 2
155 x 1
185 x 2
135 x 5 x 5r

2) Tempo DB Bench Press 4X01
65 x 3 x 12r

3a) Rope Pushdowns
45 x 3 x 10r

3b) Tempo DB Side Raises 4012
25 x 3 x 8r

4) SSB Shrug
225 x 3 x 12r - tried and think I'll just do regular shrugs

I've been doing the next two exercises every day for the past 3 days.
5) PDA Grip Machine
22.5# x 3 x 15r

6) Clubbell Swipes
15# x 3 x 15r

7) Clubbell Shield Casts
15# x 3 x 15r

Pulls Week 2

April 25, 2014
Noon

Deadlift
135 x 3 x 3r
225 x 2
315 x 1
365 x 1
425 x 12 x 1r - 60s rests

Round Back SLDL
275 x 3 x 8r

Pendley Row - Nipple Line
185 x 3 x 8r

I think these accessories will have a big pay off by the feel of them.

Log Press and the Baby

April 23, 2014
Before Supper

Bit foggy yet. I've been around 1,500 calories the past 4 days, time for a buttered steak :)

The Baby felt a bit tough today so I grabbed my loadable. Way tougher. Very slick and a good spin too.

12" Logbar
90 x 3 x 5r VP
140 x 3 SP
160 x 6 x 3r, 12
Figure max is only around 200# or so. I'll work at 80% 6 x 3r plus an AMRAP and keep pushing the rep out. It felt the best of all of the sets probably.

Baby Inch Picks x 1, A, 1, 1

2.5" Adjustable DB Iso's x 3 x 15s

Squats and Stuff

April 21, 2014
Noon

Very low on energy. Big calorie deficit. Yesterday I only took in about 1,400 calories & today will be a little more but not by much. I need to kick the weight loss in the pants again.

Other stuff done between the squats. Tonight I'll do my wrist curls and TTK work.

SSB Squat
65 x 3 x 3r
155 x 3
245 x 1
335 x 1
365 x 3 x 3r
Too foggy for a rep out

Partial Chins w/Rock Rings
BW x 5 x 5r

Hammer Iso's
32k x 30s/30s, 28s/32s

Pronation Hammers w/Towel
25 x 35/28, 25/20, 20/20

Bit of Pressing

April 20, 2014
Afternoon

Still weak as hell but the reps felt strong at least. Only fueled by a tablespoon of coconut oil and 5 grams BCAA's. I'll do my AW type stuff during tomorrow's squats.

1) Seated Shoulder Press
45 x 3 x 10r
95 x 5
135 x 3
155 x 1
185 x 2
130 x 5 x 5r - 60s rests

2) Tempo DB Bench 30X0
95 x 6, 5, 5, 5, 5

3a) Rope Pushdowns
45 x 2 x 15r

3b) Tempo Side Laterals 4012
25 x 2 x 8r

Deads Day

April 17, 2014
Before Supper

Trying something new on deads and I plan to run at least 3-4 cycles. I don't think rep pulls really do anything for me as my form changes too much even with a pause so I found this little gem that's based on singles with timed rest periods that'll mimic a similar workload as with a repetition based system. Accessories are geared towards my upper back and thoracic area.

Week one: 70% 15 sets of 1 one min rest/sets
Week two: 75% 12 sets of 1 one min rest/sets
Week three: 80% 8-10 sets of 1 - 1.5 min rest/sets
Week four: 85% 4-6 sets of 1 1.5 - 2 min rest/sets
Week five: 90% 1-3 singles of 1 - 2 min rest/set

I'll add either 10-20 pounds each cycle without testing. Should be fun.

1) Deadlift
135 x 3 x 3r
225 x 2
315 x 1
365 x 1
395 x 15 x 1r
I played with rolling the bar to my shins and I think I get in better position like that. We'll find out when the weight goes up.

2) Deficit Rounded Back SLDL
225 x 8
275 x 2 x 8r

3) Pendley Row - to the nipples. Flat back
185 x 3 x 8r

Pressing and the Baby Inch

April 16, 2014
Noon

Well my pressing sucks right now but I guess that's what I get for not doing it haha! As far as the tempo assistance work I haven't done enough of it to say how effective it is but damn I sure feel it.

Happy with my work with the baby Inch as well. All completed lifts I'd hold for as long as possible at the top as well. Took a video to capture a lft hand lift too. Not my best but indicative.

1) Seated BB Press - All reps to at least chin level
45 x 3 x 10r
95 x 5
135 x 3
155 x 1
175 x 1
195 x 1
115 x 5 x 5r - 45s rests

2) Tempo DB Flat Press - 30X0
85 x 3 x 8r

3) Baby Inch Lifts and Holds When Possible
135# x 1/a, a/a, 1/1, 1/1, 1/1, 1/a, a/a

I'll do so wrist curls after work.

Squats and Swings

April 14, 2014
Before Supper

Squats felt good today, better than the last two times. Getting acclimatised to the weight loss and the keto a bit better. I also decided to do some heavyish swings to help with my deadlift lockout and give myself a bit of hammy work since I'm using the SSB. Weight was fairly easy. I think I'll add 10-20# a week and stay in the 8-10 rep range.

Still keeping the volume down on everything. Just enough to stimulate.

1) SSB Squat
65 x 3 x 3r
155 x 3
245 x 2
335 x 1
355 x 3 x 3r
285 x 10

2) PB Swings 165 x 3 x 10r

Pipes

April 13, 2014
Afternoon

1) Partial Chins x 5, 6, 6, 5, 6

2) Hammer Iso's 32k x 30/25, 26/33, 30/29

3) Pronation w/Hammer Curl 40# x 3 x 15r

4) Radial Dev. Iso's 40# x 27/30, 25/27

5) DB Wrist Curls 85# x 3 x 20r

6) 2.5" Crusher HC Wrist Curls 35# x 20, 45# x 2 x 15r

7) TTK Key Pinch 5# x 25-15, 15-5-4, 15-7-4

Some Pressing

April 12, 2014
Afternoon

Some pressing. Little volume again. KB push presses got tough. Not feeling to snappy on keto.

Kettlebell Push Press
24k, 32k, 36k, 40.8k x 3
48 x 2

DB Bench - 3-X-X-0 Tempo, 60s rests
40e x 20, 20, 15

Deads and Bar Humping

April 11, 2014
Afternoon

First day of using the Sullivan program for deads. I also decided to work up to see where my double overhand is at since I haven't tried it in ages. It sucks, especially after armwrestling practice last night.

I'm also starting weighted glute bridges and shot a quick vid. These felt pretty easy but that's a good place to start.

1) Deadlift
DO
135 x 2 x 3r
225 x 2, 1
315 x 1
365 x 1
405 x 1
425 x 1 - no pause at the top though
AG
425 x 1, 3, 3, 3

2) Glute Bridge from Bench
225 x 2 x 10r

Spring Has Sprung!

April 9, 2014
Afternoon

First day out with the logbar this year and standing overhead presses since last fall. I also got my first full lifts with the 135# Baby Inch. I got a lift with the left as well but I wasn't recording as I figured I'd just be getting hops at that point.

12" Logbar
VP 90 x 3 x 5r
VP 140 x 3, 5
PP 160 x 3
PP 180 x 3, 1
SP 110 x 16, 12

135 Baby Inch
1/A,1/A, A/A, A/1, A/A
5# PD x 1/1, A/A

Week 2 SSB Squats and Keto

April 7, 2014
Noonish

Week 2 into keto and the SSB run. Down to 264# this morning. Had a tough time mentally with the squats. Fading out. Worst part of keto.

1) SSB Squats
65 x 3 x 3r
155 x 2 x 3r
244 x 1
345 x 3 x 3r
285 x 10 - Good job I'm doing a run with the SSB. It seems it's waaay behind my regular power bar back squats. I'm using 465# to base my work off of.

2) Glute Bridge
BW x 3 x 25r
+65 x 25r - I'll keep adding a bunch of weight. I also pause and give a good crunch on contraction.

Sidepressure Sunday

April 6, 2014
Before Supper

Week 1 of sidepressure Sunday. Ouch.

1) Seated BTN Press
45 x 2 x 10r
95 x 5
135 x 2 x 8r
115 x 9 - feeling pretty gimpy on the press

2) Side Pressure
30# x 30
40 x 30
50 x 20
60 x -/14 right was gassed

3) SP w/Pronation
30# x 2 x 20r

4) SP w/Supination
30# x 2 x 20r

5) DB Wrist Curls
80# x 20, 17/20, 17/20

6) 2.5" Crusher HC Wrist Curls w/Pause
25 x 20
35 x 2 x 20r

7) Skullcrushers
75 x 3 x 15r


http://www.youtube.com/watch?v=o8XBgGxA5F8&sns=em

First Time Playing with the 135# Baby Inch

April 5, 2014
Before Supper

First time playing with my new 135# Baby Inch. Got some decent hops. Makes me feel pretty hopeful after yesterday's arm workout.

First lifts are cold.

Elbow Stuff

April 4, 2014
Afternoon

Deload the deads so I'm not doing anything. Following Ivan's guidance for some gym training. Kept the sets short to acclimatise a bit.

1) Partial Chins w/RR BW x 5 x 5r

2) Hammer Iso's 32kg x 30/25, 23/20

3) Pronation w/Curl 40# x 2 x 10r

4) Radial Dev Iso's 40# x 30/35, 25/30

5) DB Wrist Curl 80# x 2 x 20r

6) Cyplenkov Curl w/Pause 25# x 20, 30# x 2 x 20r