D4, B1 - Press

October 31, 2014
Before Supper

Clubbell

Seated BTN Press
45 x 4 x 8r
95 x 4
145 x 5
135 x 3 x 8r

Spoto/Ghost Board Bench
135 x 8
185 x 2
225 x 6 x 4r

BB Row
225 x 4 x 10r

JM Press
45 x 6
95 x 3 x 15r

Squat and Pull Assistance w2

October 30, 2014
Before Supper

Warm-up
Clubbell
McGill 3
BW Squat

Front Squat
45 x 3 x 3r
135 x 3
185 x 2
200 x 4 x 6r

Paused Deadlifts
135 x 2 x 2r
225 x 2
315 x 1
375 x 3 x 4r

BB Shrug 375 x 2 x 15r

Pulldowns 200 x 3 x 8r

Alt DB Curl 55ea x 3 x 8r

D2, B3 - Bench

October 28, 2014
Before Supper

Bench is still moving. Got sloppy though. Second rep with 315 I needed someone to yell at me for that extra inch like my wife does haha!

Warm-up
Clubbell
McGill 3

Bench Press
45 x 3 x 10r
135 x 5
185 x 2
225 x 1
255 x 1
285 x 1
300 x 2
315 x 1, and an inch short

Add Slingshot
315 x 6

Between Bench Sets
Climber 2HP
61 x 2 x 5r
86 x 5
111 x 3
136 x 1
148.5 x 1
161 x 1
131 x 5 x 3r

Low Cable Row w/Big V
220 x 3 x 8r

Continuous Cycle as Quick as Possible
Seated Hammer Curl/Tate Press 40e x 10-8-5

W2 - Squat and Pull

October 26, 2014
Before Supper

Mentally really gassed today. Squats were mentally tough which really sucked at such a light weight. Got into it during my rep set at least.

I did some gripper closes between my pull sets as well. First time using one in probably over a year. Confident I can still close an easy number 3 with my right at the moment.

Warm-up
Clubbell
McGill 3
Goblet Squats

Bow Bar Squats
54 x 2 x 3r
144 x 3
234 x 3
324 x 1
374 x 3 x 3r
324 x 8

Deadlift - I'm using my WPB for this cycle as well
135 x 2 x 3r
225 x 2
315 x 2
415 x 3 x 3r

BB Shrug 315 x 30

Pull-ups BW x 5 x 2r

New Dumbbell Rack

Happy Day!

D4, B2 - Press

October 24, 2014
Noon

Warm-up
Clubbell
McGill 3
Dislocates

Barbell Strict Press
45 x 3 x 10r
95 x 5
135 x 2
165 x 6, 6, 9 - RPE 9

Floor Press
45 x 6
135 x 5
185 x 3
225 x 3 x 8r

Barbell Row
225 x 3 x 10r

Superset next two exercises - short on time
Rear Ring Flies
BW x 3 x 10r

Pushdowns w/V
100 x 3 x 10r

Lower Extra - W1

October 23, 2014
Before Supper

Extra work day for my squat and pulls. I'll do work on this day to assist my main squat/pull day.

Warm-up
McGill 3
Bodyweight Squat
Goblet Squats

Front Squat
45 x 2 x 3r
135 x 3
195 x 4 x 6r

Paused Deadlifts
135 x
225 x
315 x
365 x 3 x 4r

KB Shrug
36k ea x 30, 30, 25

McGill Chins
BW x 5 x 3r

D2, B1 - Bench Cycle 8

October 21, 2014
Before Supper

Got a flu shot last night and feel like crap today.

Warm-up
Clubbell
McGill 3
Shoulder Dislocates

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
230 x 8, 8, 8, 10

Low Cable Row w/Big V
200 x 4 x 10r

Uni Side Raise
25 x 4 x 10r

Skullcrushers
35 x 8
85 x 5
115 x 9 - elbows tweaky still from arm wrestling.
105 x 10

Squats - Week 1

October 19, 2014
Afternoon

Well I went through 7 cycles (21 weeks) of Jay Ashman's strength program. Good stuff. I'm going to now continue to use it as my basis without any tweaks on the press days and primarily use the assistance as laid out for the lower body days. I'll be using Jake Sullivan's example to progress in those as I've had really good success with it on squats in the past couple of years.

Elbows are right hooped today from arm wrestling practice last night. 1,200 mg of ibuprofen and a bunch of capcaicin and they're still screaming. I hope it doesn't affect my bench on Tuesday.

Warm-up
Clubbell, McGill 3, BW Squats, Dislocates

Squat
45 x 4 x 3r
135 x 3
225 x 3
315 x 1
365 x 3 x 3r
315 x 8

Conventional Deads
135 x 2 x 3r
225 x 2
315 x 2
405 x 3 x 3r

Snatch Grip Shrugs
245 x 3 x 15r

McGill Pull-ups
BW x 1
+10 x 10r

One Armed Hangs
BW x 3 x 20s

D4, B3 - Press

October 17, 2014
Noon

First heavy overhead day since the back tweak in August. Felt good. I also widened my grip a bit more which seems to help.

Warm-up
Clubbell's

Push Press
45 x 3 x 10r
95 x 2 x 3r
135 x 2
165 x 1
185 x 1
205 x 1
225 x 1
190 x 8 - easy

Floor Press
135 x 5
185 x 3 x 15r

Bent Row
235 x 3 x 8r

Rear Ring Flies
BW x 4 x 12r

Pushdowns w/V
100 x 3 x 12r

D3, B3 - Deads

October 16, 2014
Before Supper

Warm-up
Clubbell
McGill 3
Bodyweight Squats
Wedging

Sumo Deads
135 x 3 x 3
225 x 2 x 2
315 x 1
405 x 1
455 x 1
505 x Didn't feel right so I stopped. Maybe I'm learning

Front Squat
45 x 2 x 5r
135 x 4
185 x 3 x 8r

KB Shrug
36k ea x 3 x 25r

McGill Chin
BW x 2r
+25 x 12r

One Armed Hang
Right x 3 x 20s
Left x 3 x 20s

Da Pipes

October 15, 2014
Before Supper

Went for a bit of volume. All sets done with 60 seconds or less rest.

EZ Curl
35 x 2 x 10r
85 x 5 x 10r

EZ Reverse Curl
35 x 10
55 x 3 x 10r
65 x 3 x 10r

BB Finger Curls
45 x 15
95 x 15
135 x 2 x 15r
155 x 3 x 15r - last couple of reps were sloppy

Clubbell Casts and Mills the to really bugger me up I did a bunch of reverse mills as well. My left is starting to get more coordinated with the club at least.

D2, B2 - Bench

October 14, 2014
Before Supper

Pretty stoked as my bench is still inching up. I may even be able to surpass my old max by the end of the year without even peaking for it. Happy days!

Warm-up
Clubbell twice - once at noon, once before the main work
McGill 3

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
275 x 5, 5, 4 - little sloppy so I stopped

Low Cable Row w/Big V
190 x 4 x 12r

One Armed Side Raises
30 x 4 x 8r

EZ Skullcrushers
35 x 8
85 x 5
115 x 3 x 8r plus 8 CGBP

Clubbell Warm-up

D1, B2 - Squat

October 13, 2014
Early Afternoon

First day back squatting with a power bar since my injury. Need a little work getting my technique back and practice hitting depth. All in all felt good though.

Clubbell Casts and Mills
McGill 3

Squat
45 x 4 x 3r
135 x 3
225 x 3
314 x 4
365 x 2 x 4r

KB Dimel's
36k ea x 3 x 15r - Dimel's are really hitting my hammies good these days

Snatch Grip Shrug
225 x 3 x 20r

McGill Pull-ups
BW x 3
+25 x 4 - too slow so I dropped the weight
+10 x 8

Nerd Curls!!

October 12, 2014
Before Turkey

Gail is sizist when it comes to wearing Star Wars shirts. Represent y'all!!

Barbell Curl
45 x 3 x 10r
95 x 3
115 x 4 x 8r

Hammer Curl w/ FG
55e x 5 x 6r

Top RoM Hammer Curl w/FG
40e x 3 x 7r

D4, B1 - Press

October 10, 2014
Noon

First day doing overhead work since buggering my back a couple of months back. Went ok I think. I definitely need some more shoulder flexibility to be able to lockout and stand more upright.

Warmups
Clubbell casts and mills
McGill 3

BB Strict Press
45 x 3 x 8r
95 x 5
135 x 2
155 x 8, 8, 8, 10

Floor Press
135 x 5
185 x 15, 15, 12

BB Bent Row - Strict
225 x 4 x 8r

Rear Ring Flies
BW x 3 x 10r

Cable Pushdowns w/V Handle
90 x 3 x 15r

D3, B1 - Deads

October 9, 2014
Noon

First day back with a regular bar in my hands. Feeling good but not doing any work in a real fatigued state. Deadlift pulls were all done full stop, reset, and pulled. Really focusing on squeezing the weight up vs my normal exploding into it.

Warmups
Clubbell front swings and casts w/25#
McGill 3
BW Squat and Goblet Squat

Sumo Deads
135 x 3 x 3r
225 x 3
315 x 2
365 x 2 x 8r

SSB Split Squat
65 x 5
135 x 3 x 8r

SSB Shrug
135 x 20
225 x 2 x 20r

McGill Chins
BW x 2
+25 x 10

Da Pipes

October 8, 2014
Before Supper

DB Hammer Curls
25 x 8
40 x 8
55 x 8
65 x 3 x 8r

Seated EZ Cable Curls
50 x 3 x 15r

Band Wrist Curls w/Manus
IW 20" Green x 3 x 50r

D2, B3 - Bench

October 7, 2014
Before Supper

Bad head cold today and really groggy. On a high note, no niggles.

Warmups
Clubbell Shield Casts and Mills
McGill 3

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
285 x 1
300 x 1
315 x 3 x 1r
Add Red SS
315 x 3 x 5r

Low Cable Row w/Big V
190 x 4 x 10r

Unilateral Side Raises
30 x 3 x 8r

EZ Skullcrushers
35 x 8
85 x 8
115 x 3 x 8r

D1, B3 - Squat

October 6, 2014
Noon

No pain today but still taking the safe and slow route to recovery.

Warm-up
Clubbell front swing and casts w/25#
McGill 3
BW and Goblet Squats

SSB Squat
65 x 2 x 3r
155 x 2 x 3r
245 x 2
295 x 1
335 x 1
355 x 1
295 x 5

TB Dimels
154 x 3 x 15r

TB Shrug w/3 sec counts
154 x 3 x 12r

McGill Pull-ups
BW x 20r

Sunday Pipes

October 5, 2014
Before Supper

Just a bit of focused arm work to shorten my main workouts. No triceps as Tuesday is a max effort bench day.

Barbell Curl (Power Bar)
45 x 3 x 10r
95 x 3
115 x 3, 5, 5, 5, 5, 5
Loose 135 x 3, 155 x 1 - not a full out reverse clean but some English for sure.

Seated Cable Curl w/EZ
50 x 2 x 15r

Band Wrist Curls
20" IW Green w/Manus x 3 x 50r

D4, B2 - Press

October 3, 2014
Early

Truncated due to it being a busy day today. Even so I feel like I got hit with what I need.

1) High Incline Bench
45 x 3 x 8r
95 x 5
145 x 2 x 2r
165 x 1
185 x 4 - too much for the morning
175 x 2 x 4r

2a) Floor Press
135 x 5
185 x 3
225 x 10, 8

2b) Axle Landmine Row
50 x 2 x 15r

Later in the day

Cable Pressdowns
90 x 3 x 10r

D3, B2 - Deads

October 2, 2014
Noon

Feeling better but I'll continue the rehab train for the next couple of weeks to see if I can keep them pain free before really pushing myself again.

Warmups
Clubbell Front Casts up to the 25#
McGill 3
BW Squats

Work
TB Deadlifts
144 x 3 x 3r
234 x 3
324 x 2
414 x 3 x 6r

SSB Split Squats
65 x 8
105 x 8
135 x 8

TB Shrugs
254 x 3 x 15r

Chins
BW x 7 x 3r

Pipes Stuff

October 1, 2014
Before Supper

More bicep and wrist work so I don't suck up too much time with tomorrow's regular workout.

On a side note I don't think I felt my back at all today. Cool beans!

BB EZ Curl
35 x 10, 8
85 x 5
105 x 5
125 x 5 x 3r - dunno but I'm thinking I may like the straight bar for curls more now haha! Definitely hits slightly different.

DB Hammer Curl
40e x 10
55e x 3 x 10r

Full RoM DB Wrist Curl
55 x 3 x 15r

HH Kick-ups
10 x 5 x 10r

HH Pronations
10 x 15
25 x 2 x 8r - 20# will be a good weight next time