D3, B2 - Deads

July 31, 2014
Before Supper

Really working my deadlift form these days.

Paused Deads - Below Knee
135 x 2, 2, 2, 3
225 x 2
315 x 2
405 x 2, 3 - drop the weight to keep with the form work
365 x 2 x 4r

Bulgarian Split Squat
BW x 3 x 12r

BB Shrug
315 x 3 x 20r

McGill Pull-ups
BW x 6 x 1r

P Bar Hammer Curl
105 x 4 x 8r

D2, B1 - Bench

July 26, 2014
Noon

Wrists are a bit gimped from arm wrestling on Saturday. Feeling nauseous so I didn't do any core work either.

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
210 x 4 x 8r

DB Row
105 x 4 x 10r

Seated Plate Raise
45 x 12, 12, 12, 14

JM Press
135 x 3 x 10r - wrist too gimped

D1, B1 - Squat, Cycle 4

July 26, 2014
Afternoon

Hitting it a day early since I'll be on the road tomorrow. Very hot and muggy down here plus I'm feeling a bit beat up from the last three days; weights, weights, armwrestling exhibit pulling off and on for about 4 hours, and then some squatting and such today. Pooped.

Bow Bar Squat
52 x 4 x 3r
142 x 3
232 x 2
322 x 2
282 x 3 x 10r - liking hitting a heavier set before the work sets. Lightens the load mentally.

Double KB Swing
2x32k's x 3 x 12r

Trapbar w/FGX lift and holds
234 x 5, 3, 3 - tough after armwrestling

I'll leave the chins and curls be. Got hit good enough yesterday.

D4, B3 - Press

July 25, 2014
Before Supper

Weak as hell but it's just a point in time. Need more snap and to get the bar behind my head more, more consistently. Anyways it felt good.

Push Press
45 x 3 x 10r
95 x 2 x 3r
135 x 3
155 x 1
175 x 1
195 x 1
215 x 1
225 x 2 x NL
185 x 6

DB Bench Press
70 x 3 x 12r

BB Row
135 x 20, 20, 15

Pull-Aparts
M x 25, 25, 20

Close Grip Bench
135 x 15, 12, 9

Max Contraction Planks x 3

D3, B3 - Deads

July 24, 2014
Noon

Taking a crack at some paused deads to work on cleaning up my form. Lots to change. I also tried having my feet straight today and flexing my lats hard down. Still need to make more room for my belly to get flat properly.

Deadlift
135 x 3 x 3r
225 x 2
315 x 2
405 x 1
Paused below the knee
455 x 1
475 x 1
495 x 1.5 - got rounded. Should've took more time to get tight.
425 x 4

Leg Ext
90 x 3 x 15r

WI Shrug 12ct
45e x 3 x 10r

Pull-ups
BW x 3, 4, 4, 4, 4, 3, 3

PB Curl
105 x 10, 10, 13 - RP last couple reps on last set

Side Bends
106 x 3 x 15r

D2, B2 - Bench

July 22, 2014
Noon

Yesterday was a Monday workout. Buggered up my journal page.

Shot a video of some JM pressing to see if it's being done right. Got a little sloppy but cleaned it up for the latter sets. Just trying to keep the elbows up and stopping when my elbows won't bend anymore.

Bench Press
45 x 3 x 10r
135 x 7
185 x 3
225 x 1
245 x 6, 5, 5

DB Row
105e x 3 x 12r

Seated Front Plate Raise
45 x 3 x 15r - RP last set

JM Press
45 x 8
95 x 8
115 x 8
135 x 12, 12, 11

D1, B2 - Squat

July 21, 2014
Before Supper

Throwing paused squats back in the mix. Chains ended up being a tad high for my regular squat depth so I just rested on them. Much tougher with a deload like that vs keeping pressured up with the full weight on my back.

Bow Bar Pause Squats
52 x 4 x 3r
142 x 3
232 x 2
322 x 3 x 4r

Double KB Swings
32k ea x 3 x 10r

Trap Bar Shrug w/3ct
234 x 3 x 10r

Chins
BW +20# x 4, 4, 3, 3, 2

Zottman Curls
35e x 3 x 8r

Standing Band Crunch
Str x 3 x 10abs/5ea oblique

D4, B1 - Press

July 18, 2014
Noon

Holy bodybuilding day. I'll reiterate; if you haven't timed your rest periods in a while give it a try lol!

Standing Shoulder Press
45 x 3 x 10r
95 x 5
135 x 12, 10, 7

DB Bench
80 x 10, 8, 6
70 x 8

BB Row
135 x 20, 18, 12

Face pulls
MM x 18, 18, 12

OH Dick's Press
65 x 18, 18, 12

Max Contraction Planks x 3

Very strict day, very pumped day!

D3, B1 - Pull

July 16, 2014
Before Supper

Had to hit this a day early as I've got a bunch of running around to do tomorrow and I probably wouldn't feel like working out when done.

Deadlift - reversed my alt grip
135 x 4 x 3r
225 x 3
315 x 1
365 x 9, 8, 10 - last set I TnG'd

Leg Ext
85 x 3 x 20r - last set I RP'd the last 8 reps in 3 little sets. Holy crap! Buggered me up for over 5 minutes haha!

WI Shrugs
45e x 3 x 12r

Chins
BW x 5, 7, 7, 6

PB Curls
80 x 8
100 x 3 x 8r

DB Wrist Curls w/Manus
90 x 20, 15, 15

Cyplenkov Wrist Curls w/T Handle
22.5 x 3 x 15r

Standing Band Crunches
Avr- Front, Right Ob, Left Ob x 20r ea

D2, B3 - Bench

July 15, 2014
Noon

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
280 x 2
240 x 8

Dumbbell Row
105e x 12, 12, 10

Front Plate Raise
45 x 3 x 12r

JM Press
45 x 8
95 x 8
115 x 8
135 x 3 x 8r

I'll do some abs, curls, and maybe club work later.

D1, B3 - Expletive Squats

July 14, 2014
Before Supper

Crap workout. Feeling good going in and the first few sets then it all went to hell. Got stapled with a weight I was tripling a few months ago. Feel like maybe squatting and pulling on the same day a la Sullivan, having two press days, and a lighter low body day. I got threw off and just quit when I noticed 2 hours had passed and this is all the crap I got done. Pissed.

Bow Bar Squat
52 x 4 x 3r
142 x 3
232 x 2
322 x 1
372 x 1
412 x 1
442 x 1
462 x stapled. Fhaak!!

Bow Bar Paused Squats
52 x 3
142 x 3
232 x 3

The Basement

Deadlift Platform

Built a 4x8 platform for the basement. It's in 3 sections so I can move it around as well.

D4, B2 - Press

July 11, 2014
Before Supper

Built my outdoor lifting platform today and got some use out if it starting today. First time doing standing overhead lifts with a barbell since last spring when I went to a gym.

Barbell Press - Push Press the last two sets
45 x 3 x 10r
95 x 5
135 x 5
145 x 5
155 x 5
165 x 5
175 x 5
185 x 5
195 x 4 - hit the spotter and buggered me from getting a 5th

Banded Push-Up
MM x 12, 12, 7

Barbell Row
185 x 12, 12, 12

Face Pulls
MM x 3 x 15r

OH Dick's Press
45 x 6
65 x 3 x 15r - as explosive as possible. Cooker!

BB Suitcase Lifts
135 x 5
155 x 5
175 x 1
185 x 1
225 x f
205 x 1/f - dropped the left at the top. Just fingers holding the bar these days. The thumb has no bite but I can hook the fingers.

D3, B2 - Pulls

July 10, 2014
Noon

Figure I'll do some decent deficit pulls for my block 2 cycle for a while. Can't hurt right? I don't know about you guys but I sure have to talc up my inner biceps for being down there.

120s rests on core lift, 60s on accessories.

5" Deficit Deadlifts
135 x 3 x 3r
225 x 3
315 x 1
365 x 3 x 5r

Leg Extensions
85 x 20, 20, 12-3

WI Shrugs
45e x 3 x 10r

Pull-ups
BW +5 x 3, 4, 4, 3, 2, 2, 2

Towel Pronation Curls
35 x 3 x 20r

Standing Band Crunches
Avr x 3 x 30r

D2, B1 - Bench

July 8, 2014
Noon

Felt really good. Weak but in a good groove. I can build on that for sure. I also begun work on doing a competition bench namely keeping my head down.

90s rests on the main exercise, 60s on accessories.

Bench Press
45 x 3 x 10r
135 x 4
185 x 3
210 x 10, 8, 7

V-Grip Landmine Row
155 x 3 x 8r

Seated Plate Raises
45 x 3 x 10r

JM Press
45 x 8
95 x 8
115 x 15, 15, 10

Hanging Leg Raise
BW x 3 x 8r - kill my shoulders getting stretched out like that.

D1, B1 - Squat Cycle 3

July 7, 2014
Noonish

Had a sphincter malfunction on my first squat workset. Got cleaned up, dropped the weight and proceeded. Back is still gimped from the deep tissue massage a couple of weeks ago so I was happy with this work.

Bow Bar Squat
52 x 3 x 5r
142 x 3
232 x 2
322 x 5 - pooping
282 x 4 x 8r

Leg Curls
50 x 10, 10, 8 - good for jelly legs

WI Shrugs
45e x 10, 10, 8

NG Pulldowns
205 x 3 x 8r

Purple Bar Curls
80 x 8
90 x 8
100 x 2 x 8r

Lock and Load

July 5, 2014
Noonish

Lock and Load
Vertical Hold
25 x 20s
35 x 20s
45 x 20s
55 x 20s - 15s rest - 15s
65 x 2s/20s

Lock Raises
35 x 2 x 10r

L&L Curls
25 x 2 x 8r

DB Wrist Curls w/Manus
85 x 20
95 x 15

Cyplenkov Wrist Curls w/T Handle
22.5 x 3 x 15r

Wrist Rocker on the Table
2.5# x 25

D4, B3 - Press

July 4, 2014
Noon

Well today marks the end of 6 weeks or 2 cycles of Jay Ashman's AAS programming. I like it. Fun. Gets the blood pumping and a good sweat going. I'll put in another 6 weeks at least. Maybe change the core overhead lift and go to deficit pulls for a cycle.

Seated BTN Press
45 x 3 x 10r
95 x 5
145 x 1
165 x 1
175 x 1
185 x 1
155 x 5

Low Cable Rows - Big V Handle
200 x 3 x 8r

Banded Push-ups
MM x 3 x 10r

Face Pulls
Mini x 3 x 20r

Seated OH Dicks Press
65 x 12, 12, 8

Side Bends
108 x 3 x 12r - I did a small tweak with these that made a big difference. If I'm working on say contracting the right oblique I hover the right foot off of the ground. I find it's focusing much more of the strain where it's supposed to be and it's much tougher.

D3, B3 - Pull

July 3, 2014
Noon

Hammies and low back feel a bit cooked going in.

Deadlift
135 x 4 x 3r
225 x 3
315 x 1
405 x 1
455 x 1
505 x 1
545 x F at top :(
435 x 5

Leg Extensions
80 x 3 x 18r

BB Shrug
225 x 50r

I'll do my pull-ups and such later.

The rest:

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

Pronation Towel Curls
30 x 3 x 20r

Standing Band Crunches

Str x 3  x 20

D2, B2 - Bench

July 1, 2014
Noonish

Still going good creeping away at the bench. Still no pain so that's good. Wicked pump in my delts today.

Bench Press - 120s
45 x 3 x 10r
135 x 5
185 x 3
225 x 1
245 x 3 x 5r

60s rests

V-Grip Landmine Rows
145 x 3 x 10r

Seated Klokov Press
45 x 5
95 x 10, 10, 7

JM Press
45 x 8
95 x 8
115 x 3 x 8r - have to keep reminding my self it's a press and not an extension.

Band Oblique Twists
MM x 3 x 15r - last set I moved the band up more to shoulder height. Seemed like I got a better contraction.