D1, B2 - Squat

June 30, 2014
Afternoon

Putting a bit more weight on the hamstring. I wore my Rehband shorts to keep them nice and warm. No issues. Squats felt nice and strong so I'll keep chugging along again.

Bow Bar Squat - 120s
52 x 5 x 3r
142 x 3
232 x 2
322 x 1
362 x 3 x 5r

60s rests

Dimels
245 x 3 x 20r

Wesley Inman Shrugs - 15s Holds
45e x 3 x 8r - fire up the traps good!

NG Pulldowns
200 x 3 x 8r

Giant Set - 90s rest
Purple Bar Curls 80 x 3 x 8r
Alt DB Curls 40 x 8, 35 x 8, 30 x 8
Conc Hammer Curls 30 x 8, 25 x 2 x 8r

Standing Band Crunches
Str x 3 x 20r

Lock and Load Baby!!!

June 29, 2014
Before Supper

No practice tonight so I wanted to do a little arm wrestling specific training. I'll be doing some full ROM curls tomorrow as well as some wrist stuff.

Rather than doing my typical Iso's I decided to giver with some of David Horne's lock and load training. Fun stuff!

Vertical Hold
25 x 20s
35 x 2 x 20s
45 x 20s
55 x 15s, 2s/10s - right had nothing

Lock Raises
35 x 10, 8/10, 8/10

L&L Curls
25 x 10, 8/12

D4, B1 - Press

June 27, 2014
Noon

Cripes! I'm still freaking bruised up and sore from seeing my deep tissue massage guy on Wednesday. Definitely costing me some reps today.

Seated BTN Press - 90s
45 x 3 x 10r
95 x 3
115 x 10, 10, 7

60s rests

Dips
BW x 13, 10, 8

Ring Rows
BW x 25, 25, 15

Seated Bradford Press
105 x 3 x 8r

Seated Dick's Press
45 x 3 x 12r

Side Bends
108 x 3 x 10r

D3, B1 - Deads

June 26, 2014
Before Supper

Deadlift - 90s, Changed grip to having my right supinated
135 x 5 x 3r
225 x 3
315 x 2
365 x 3 x 8r - gets the sweat machine going with 90 second rests

60s rests for all other sets

Leg Extension
80 x 3 x 15r - wicked pump

Barbell Shrug
315 x 3 x 15r

Pull-up
BW x 3, 4, 5, 4, 3

Towel Pronation Curls
25 x 3 x 20r

Standing Band Crunches
Str x 3 x 20r

Some Extra Arm Stuff

June 25, 2014
Noon

Just some extra stuff.

Played with the baby Inch

DB Wrist Curls w/Manus
80 x 20
85 x 18, 15

Cyplenkov Wrist Curls w/T Handle
20 x 20, 20, 15

1" Wrist Roller - Extensors
25# x 2 x 1r

D2, B3 - Bench

June 24, 2014
Noon

Arm was a tad ouchy for benching. Lining up a deep tissue massage to see if that helps.

Bench Press
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
255 x 1
275 x 3
235 x 6

V-Grip Landmine Row
145 x 3 x 8r

Klokov Seated Press
45 x 5
95 x 10, 9, 6

Band Pushdowns
Avr x 3 x 18r

Band Oblique Twists
MM x 3 x 12r

Blobbing between bench sets.

Mark Bell and Power Magazine Support for Bob Wanamaker

From Mark Bell's Facebook Page:

Power would like to announce that for the remainder of 2014, $5 from every new subscription will be donated to the crowdfunding page of Bob Wanamaker, who is suffering from a rare disease. Bob is a frequent contributor to Power and good friend. If you would also like to help Bob out, you can visit his page and read about his story.
http://www.gofundme.com/abq3ck

D1, B3 - Squat

June 23, 2014
Noon

Went with front squats to take some load off of the hamstring to give it a bit more healing time. 275 was easy but I felt a little twinge so I stopped there.

Front Squat
45 x 3 x 3r
135 x 3
185 x 3
225 x 2
275 x 1
235 x 5

60s Rests

RDL
135 x 12
225 x 3 x 20r

BB Shrug
405 x 12, 10, 10

NG Pulldowns
190 x 3 x 8r

Purple Bar Curls
80 x 15, 15, 10

Standing Band Crunch
Str x 3 x 18r

D4, B2 - Press

June 20, 2014
Before Supper

A couple new things; the Overhead Dick's press and a slightly different plank. First time trying that Dick's press and holy crap it doesn't take much to fry the triceps as long as you do it right and keep your elbows as high as possible the whole time. The other thing with the plank is that rather than holding for max time (which I can do for what seems like ages) I just maximally contracted everything from my hips to my armpits for 20-30 seconds. Big difference and I think it'll have a great payoff. Second week going back to some ring rows as well. They blow up my whole upper back as well as my biceps probably more than anything else. Good stuff.

Seated BTN Press - 90s
45 x 3 x 10r
95 x 5
145 x 6, 6, 5

Dips - 60s
BW x 15, 10, 8

Ring Rows - 60s
BW x 25, 20, 17

Seated Bradford Press - 60s
95 x 3 x 12r

Seated OH Dick's Press - 30s
45 x 12, 12, 8

Max Contraction Plank - 30s
BW x 3

D3, B2 - Pulls

June 19, 2014
Before Supper

Handling my hamstring with kid gloves because of last week. Still I got a pretty good sweat going with 80% humidity in the basement.

Deadlift - 90s
Floor
135 x 4 x 3r
225 x 2 x 3r
Blocks
315 x 3
405 x 1
455 x 3 x 4r

45s to 60s on all assistance work

Paused Leg Extensions
75 x 3 x 15r

BB Shrugs
405 x 3 x 10r

Pull-ups
BW x 3, 3, 3, 3, 5

Alt DB Curl
65e x 3 x 5r - My right was substantially stronger. Must've arm wrestled more with my left last night lol!

Russian Twists
4k Medicine Ball x 3 x 15r

D2, B1 - Bench

June 17, 2014
Noon

Well today I tried seated Klokov presses for the first time. Wow! I don't think I can recall any other exercise that goes from feeling light and easy to grind so quick. Each rep I let the bar relax on my traps before firing up. Really hits square on the delts.

60s rests

Bench Press
45 x 3 x 8r
135 x 3
185 x 3
205 x 3 x 8r

V-Grip Landmine Rows
135 x 3 x 8r

Klokov Seated Press - no back support
45 x 8
95 x 10, 8, 5

Band Pushdowns
Avr x 3 x 15r

Dragon Flag
BW x 3 as long as possible

D1, B1 - Squat

June 16, 2014
Noon

Testing a bit on my hammy from last Thursday's incident. I planned on working to 322 but it was starting to twinge a bit at 232. Wrapped my hammy in a 2m wrap but it just didn't feel right after the second set so I called it there. I'll let it heal some more.

60s rests

Bow Bar Squat
52 x 3 x 5r
142 x 5
232 x 5, 12, 12

Band GM's Avr x 3 x 20r

Incline DB Shrug w/3ct 40e x 25, 25, 20

NG Pulldowns 170 x 3 x 8r

Barbell Curl x 15 - way too tough on my wrists

Purple Bar Curls
30 x 10
80 x 12, 12, 10

Standing Band Crunches Str x 3 x 15r

Some Arm Stuff

June 14, 2014
Noon

Just a bit of extra work as I won't be pulling again until next Friday.

60s rests between all sets

Pinwheel Curls 40e x 10, 10, 10, 8, 8

Incline Curls 40e x 3 x 8r

Towel Pronation Curls 25 x 4 x 20r

Cyplenkov Wrist Curls w/T Handle 20 x 20, 20, 15, 15

I was going to do some regular DB wrist curls as well but it hurts my hamstring too much to pick up the heavier bells yet.

D4, B3 - Press

June 13, 2014
Noon

Feeling beat up. Leg is still sore but that's to be expected. My arms and shoulders got ouched quick as I guess I'm not healed up from Wednesdays arm wrestling. Tomorrow I might do some curls and wrist stuff.

All sets at 60s rests with the exception of the BTN.

Seated BTN Press
45 x 3 x 8r
95 x 5
145 x 2
165 x 1
175 x 1
150 x 5

Dips
BW x 3 x 10r

Ring Row
BW x 20, 20, 15

3 Way Delt Raise
25e x 3 x 5r

Incline Tate Press
40e x 3 x 8r

D3, B3 - Pulls

June 12, 2014
Before Supper

I think those goddamn rice crispy bastards were hiding in the basement today. My back was still a bit fatigued from the higher rep GM's on Monday so I decided to pull sumo.

Warm-ups went good and 455 felt very easy. I'm supposed to work to a max single, double, or triple today and by the feel of the 455 I felt pretty confident on getting 5+ with 505. Loaded up. Took out the slack. Started pulling back aaand... Snap! Crackle! Pop!

My left hamstring had a good 3-4 good pops in it without the bar even leaving the floor on the first rep. Hobbled to get some Robaxacet in me quickly. Still cramping a bit. Hopefully just some adhesions that let loose. Anyways that's it for today. Hopefully Friday the 12th goes better haha! At least last night at arm wrestling everything felt good.

D2, B2 - Bench

June 10, 2014
Noon

Bench Press - 120s
45 x 3 x 8r
135 x 5
185 x 3
235 x 3 x 5r

V-Grip Landmine Row - 60s
115 x 18, 18, 15

Band Pull-Aparts - 60s
MM x 3 x 25r

JM Press - 60s
65 x 3 x 18r

Dragon Flags - 60s
BW x 3 x 2r - Hold as long as possible

D1, B2 - Squat

June 9, 2014
Before Supper

Played a little smarter with the weight and reps on the core work. Timed rests play a big part but I feel like my conditioning is getting much better. Time for a Don Tomas and a bunch of chicken!

Squat w/Bow Bar - 120s
52 x 4 x 3r
142 x 3
232 x 2
322 x 1
362 x 3 x 4r

Baby Inch picks between sets.

GM's w/Bow Bar - 60s
142 x 3 x 15r - Cardio bouncing up and down so many times.

Seated DB Shrug w/3ct - 60s
65 x 3 x 18r

NG Pulldowns - 60s
150 x 3 x 12r

DB Hammer Curls - 60s
25e x 20, 20, 15

Standing Band Crunches - 30s
Avr x 3 x 15r

D4, B1 - Press

June 6, 2014
Noon

Seated BTN Press - 60s
45 x 3 x 10r
95 x 3
115 x 10, 10, 6

Dip - 60s
BW x 10, 8, 8

Pendley Row - 60s
225 x 3 x 9r

Paused Rear Delt Raise - 60s
25e x 3 x 12r

Incline DB Tate Press - 60s
30e x 20, 15, 10

Hanging Leg Tucks - 60s
BW x 3 x 8r - tough stretch on the shoulders. Best to do more.

D3, B1 - Pulls

June 5, 2014
Early

Worked out pretty early this morning as Gail and I had to get out the door for appointments. Second last rep on the shrugs something twinged in my back. Freaking hurt. Stopped, had a shower, Robax, and the foam roller. Really worked on feeling the muscles and getting good contractions.

Rounded Back SLDL - 60s
135 x 3 x 5r
225 x 12, 12, 10

Lunges - 60s
BW x 3 x 12r - really blow up my quads

BB Shrug w/3ct - 60s
225 x 3 x 12r

I'll see how I feel and how late I get home for the pull-ups and curls.

Evening

DO Pull-ups - I suck at these bigtime 60s
BW x 3, 3, 3, 2, 1

Pinwheel Curls - 60s
40e x 10, 10, 10, 8, 6

D2, B3 - Bench

June 3, 2014
Noon

Bench felt good. Nice and tight and pain free. Taking it easy.

Bench Press
45 x 3 x 5r
135 x 3
185 x 2
225 x 1
255 x 1
275 x 1
295 x 1
250 x 6

V-Grip Landmine Row - 30s
115 x 15, 15, 10

Band Pullaparts - 30s
MM x 3 x 20r

JM Press - 30s
65 x 3 x 15r

Ab Wheel - 30s
BW x 10, 8, 8

D1, B3 - Squats

June 2, 2014
Noon

Buggered up and got forward on 365. Completely fell. No control. Stripped the weight quickly and ran back up with singles as fast as I could get the weight on. Spooked me a bit having that happen. Another reinforcement to get my head right. Heaviest I've gone in a while. It was easy and I wanted to leave it on a easy note to keep the progression going.

Back Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x f
45 x 1
135 x 1
225 x 1
315 x 1
365 x 1
405 x 1
435 x 1
455 x 1
385 x 5

BB GM's - 30s
135 x 3 x 12r

Seated DB Shrugs w/3ct - 30s
65e x 15, 15, 12

NG Pulldowns - 30s
150 x 10, 10, 8

DB Hammer Curl - 30s
25e x 15, 15, 12