November 27, 2014
Before Supper
Counted up and this is 27 weeks following Jay Ashman's protocol for my upper body. Fun and constantly progressing.
Clubbells
1) Axle Z-Press
33 x 2 x 5r
83 x 3
123 x 1
143 x 1
163 x 1
183 x 1
193 x miss at lockout. It's mine next time
153 x 5
2) Spoto Press
135 x 4
225 x 1
250 x 6 x 4r
3a) BB Bent Row
255 x 4 x 8r
3b) CG Bench Press
185 x 4 x 8r
Thursday, November 27, 2014
Wednesday, November 26, 2014
W6 - Squat and Deads Assistance
November 26, 2014
Noon
A bit of a change-up and deload day today.
Warm-up
Clubbell
McGill 3
BW Squats
Front Squat
45 x 3 x 3r
135 x 3
185 x 6 x 3r
12" Logbar Cleans
90 x 2 x 5r
180 x 2 x 3r
200 x 2
V-Grip Pulldowns
175 x 4 x 10r
Ring Row - really concentrate on pinching the scapulae
BW x 2 x 20r
DB Hammer Curl Dropset
55/40/30 x 12/12/12
Noon
A bit of a change-up and deload day today.
Warm-up
Clubbell
McGill 3
BW Squats
Front Squat
45 x 3 x 3r
135 x 3
185 x 6 x 3r
12" Logbar Cleans
90 x 2 x 5r
180 x 2 x 3r
200 x 2
V-Grip Pulldowns
175 x 4 x 10r
Ring Row - really concentrate on pinching the scapulae
BW x 2 x 20r
DB Hammer Curl Dropset
55/40/30 x 12/12/12
Monday, November 24, 2014
D2, B2 - Bench
November 24, 2014
Before Supper
Low back is really pumped from yesterday yet. Tough getting into position to bench.
For bench today I wanted 3 x 6r which would've been a nice little jump from the last time I repped with 275 in early October with 5, 5, 4. First set I got a bit chuffed and barely missed the lockout on the last rep. Gave me the inspiration to smarten up and get my reps on the successive sets.
Warmup
Clubbell
Bench Press
45 x 2 x 20r
135 x 5
185 x 3
225 x 2
255 x 1
275 x 5.5, 6, 6
DB Row
125 x 3 x 8r
EZ Upright Row
70 x 4 x 15r
V Pushdowns
100 x 3 x 15r
Ab Wheel
BW x 4 x 5r
Before Supper
Low back is really pumped from yesterday yet. Tough getting into position to bench.
For bench today I wanted 3 x 6r which would've been a nice little jump from the last time I repped with 275 in early October with 5, 5, 4. First set I got a bit chuffed and barely missed the lockout on the last rep. Gave me the inspiration to smarten up and get my reps on the successive sets.
Warmup
Clubbell
Bench Press
45 x 2 x 20r
135 x 5
185 x 3
225 x 2
255 x 1
275 x 5.5, 6, 6
DB Row
125 x 3 x 8r
EZ Upright Row
70 x 4 x 15r
V Pushdowns
100 x 3 x 15r
Ab Wheel
BW x 4 x 5r
Sunday, November 23, 2014
W6 Squat & Deads
November 23, 2014
Before Supper
Still futzing along. Quads were feeling really dead going into this for some reason. Lack of sleep and food.
Clubbell
Bow Bar Squat
54 x 5 x 3r
144 x 2 x 3r
234 x 2
324 x 2
374 x 1
414 x 3 x 3r - paused the last rep
349 x 8
TPB Deadlift
135 x 3 x 2r
225 x 2
315 x 1
405 x 1
455 x 3 x 3r +20 second hold
Ring Row
BW x 30, 30, 30, 20
Ring Curl
BW x 3 x 10r
Before Supper
Still futzing along. Quads were feeling really dead going into this for some reason. Lack of sleep and food.
Clubbell
Bow Bar Squat
54 x 5 x 3r
144 x 2 x 3r
234 x 2
324 x 2
374 x 1
414 x 3 x 3r - paused the last rep
349 x 8
TPB Deadlift
135 x 3 x 2r
225 x 2
315 x 1
405 x 1
455 x 3 x 3r +20 second hold
Ring Row
BW x 30, 30, 30, 20
Ring Curl
BW x 3 x 10r
Thursday, November 20, 2014
D4, B1 - Press
November 20, 2014
Noon
Warm-up
Clubbell
McGill 3
1) Axle Z Press
33 x 2 x 5r
83 x 12
103 x 12, 10, 8
2) Spoto Press
45 x 2 x 8r
135 x 3
225 x 1
245 x 6 x 4r
3a) BB Row
250 x 4 x 8r
3b) CG Bench
185 x 10, 8, 8, 8
Noon
Warm-up
Clubbell
McGill 3
1) Axle Z Press
33 x 2 x 5r
83 x 12
103 x 12, 10, 8
2) Spoto Press
45 x 2 x 8r
135 x 3
225 x 1
245 x 6 x 4r
3a) BB Row
250 x 4 x 8r
3b) CG Bench
185 x 10, 8, 8, 8
Wednesday, November 19, 2014
W5 - Squat & Deads Assistance
November 19, 2014
Before Supper
Lots of driving, stress, and little sleep over the past two days. Wasn't sure how today was going to go but I got it done sleepy and all. Now for some chili and a nap.
Front Squat - second week with a clean grip
45 x 5 x 3r
135 x 3
185 x 1
215 x 4 x 6r
Paused Deads - just off of the floor
135 x 2 x 2r
225 x 1
315 x 1
405 x 3 x 4r plus 15s hold on the last rep
Pulldowns w/V
175 x 3 x 10r
Planks
Before Supper
Lots of driving, stress, and little sleep over the past two days. Wasn't sure how today was going to go but I got it done sleepy and all. Now for some chili and a nap.
Front Squat - second week with a clean grip
45 x 5 x 3r
135 x 3
185 x 1
215 x 4 x 6r
Paused Deads - just off of the floor
135 x 2 x 2r
225 x 1
315 x 1
405 x 3 x 4r plus 15s hold on the last rep
Pulldowns w/V
175 x 3 x 10r
Planks
Monday, November 17, 2014
D2, B3 - Bench
November 17, 2014
Noon
Felt good today. I was going to do 10 bench singles but time was a crunching. Another note; those higher rep and controlled upright rows blow my traps and delts up bigtime!!
Warm-up
Clubbells
1) Bench Press
45 x 3 x 10r
135 x 3
185 x 3
225 x 1
275 x 1
305 x 1
315 x 5 x 1r - 3ct pause on the last rep
2a) DB Row 100e x 10, 10, 20
2b) EZ Upright Row 65 x 15, 15, 20
3) Tate Press 40e x 2 x 20r - fight for the last 3 reps.
Noon
Felt good today. I was going to do 10 bench singles but time was a crunching. Another note; those higher rep and controlled upright rows blow my traps and delts up bigtime!!
Warm-up
Clubbells
1) Bench Press
45 x 3 x 10r
135 x 3
185 x 3
225 x 1
275 x 1
305 x 1
315 x 5 x 1r - 3ct pause on the last rep
2a) DB Row 100e x 10, 10, 20
2b) EZ Upright Row 65 x 15, 15, 20
3) Tate Press 40e x 2 x 20r - fight for the last 3 reps.
Sunday, November 16, 2014
W5 Squats and Pulls
November 16, 2014
Afternoon
I hate squat reps. Felt okay though for not touching 400 since the beginning of August. Should be on target for 525 or so paused around the end of the year.
Deadlift form seems to be improving as well.
Warm-up
Clubbell
McGill 3
WPB Squat
45 x 5 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 5, 3, 3
345 x 8
Deadlift
135 x 3 x 3r
225 x 2
315 x 2
405 x 1
445 x 3 x 3r +15s hold on the last rep
Ring Row
BW x 4 x 25r - still my best upper back pump
DB Hammer Curl Dropset
55/40/30# x 10/10/10, 8//8/8
Afternoon
I hate squat reps. Felt okay though for not touching 400 since the beginning of August. Should be on target for 525 or so paused around the end of the year.
Deadlift form seems to be improving as well.
Warm-up
Clubbell
McGill 3
WPB Squat
45 x 5 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 5, 3, 3
345 x 8
Deadlift
135 x 3 x 3r
225 x 2
315 x 2
405 x 1
445 x 3 x 3r +15s hold on the last rep
Ring Row
BW x 4 x 25r - still my best upper back pump
DB Hammer Curl Dropset
55/40/30# x 10/10/10, 8//8/8
Friday, November 14, 2014
D4, B2 - Press
November 14, 2014
Before Supper
Well no more standing overhead pressing for the winter months so a good time to learn another exercise: Z press. Day 1 ugliness ensues.
Warm-up
Clubbells
Z Press
45 x 3 x 3r
95 x 4
135 x 4
155 x 2 x 4r
Spoto Press
45 x 4
135 x 4
185 x 4
240 x 6 x 4r
BB Row
240 x 4 x 8r
Ring Dip
BW (263#) x 3 x 3r - wobble wobble.
BW Extensions x 20 plus 10 presses
Before Supper
Well no more standing overhead pressing for the winter months so a good time to learn another exercise: Z press. Day 1 ugliness ensues.
Warm-up
Clubbells
Z Press
45 x 3 x 3r
95 x 4
135 x 4
155 x 2 x 4r
Spoto Press
45 x 4
135 x 4
185 x 4
240 x 6 x 4r
BB Row
240 x 4 x 8r
Ring Dip
BW (263#) x 3 x 3r - wobble wobble.
BW Extensions x 20 plus 10 presses
Thursday, November 13, 2014
W4 - Squat & Deads Assistance
November 13, 2014
Before Supper
Just one of my warm-up sets of front squats, the middle set of paused deads, and my first two ugly, ugly sets of practicing a cleans to a shoulder rack rather than just holding the bar. I don't think I should practice these on the same day as deadlifts. Too different of a movement pattern.
Warm-up
Clubbell
McGill 3
BW Squat
Front Squat - Clean Rack, 1st Time, felt good but I got petechia on the back of my hands.
45 x 2 x 3r
135 x 3
185 x 3
210 x 4 x 6r
Paused Deads
135 x 3 x 2r
225 x 2
315 x 1
365 x 1
395 x 3 x 4r plus 10s hold
Crap Power Cleans - Loooots to learn
95 x 2 x 3r
V Grip Pulldowns
200 x 3 x 8r
Before Supper
Just one of my warm-up sets of front squats, the middle set of paused deads, and my first two ugly, ugly sets of practicing a cleans to a shoulder rack rather than just holding the bar. I don't think I should practice these on the same day as deadlifts. Too different of a movement pattern.
Warm-up
Clubbell
McGill 3
BW Squat
Front Squat - Clean Rack, 1st Time, felt good but I got petechia on the back of my hands.
45 x 2 x 3r
135 x 3
185 x 3
210 x 4 x 6r
Paused Deads
135 x 3 x 2r
225 x 2
315 x 1
365 x 1
395 x 3 x 4r plus 10s hold
Crap Power Cleans - Loooots to learn
95 x 2 x 3r
V Grip Pulldowns
200 x 3 x 8r
Tuesday, November 11, 2014
D2, B1 - Bench
November 11, 2014
Early Afternoon
First day off in ages. Veg and lift.
Warm-up
1) Bench Press
45 x 3 x 10r
135 x 4
185 x 3
235 x 8, 8, 8, 10
2a) DB Row
100e x 10, 10, 15
2b) EZ Upright Row
60 x 15, 15, 20
3) Tate Press
40e x 4 x 12r
Early Afternoon
First day off in ages. Veg and lift.
Warm-up
1) Bench Press
45 x 3 x 10r
135 x 4
185 x 3
235 x 8, 8, 8, 10
2a) DB Row
100e x 10, 10, 15
2b) EZ Upright Row
60 x 15, 15, 20
3) Tate Press
40e x 4 x 12r
Monday, November 10, 2014
W4 - Squat & Deads
November 10, 2014
Before Supper
Feeling pretty bagged. Been scrambling the last few days to close out a complex bid. Missing lots of arm wrestling practices in the process. There's another one tomorrow I hope to feel good enough to go to.
Minimalist Training
Warm-up
Clubbell
McGill 3
BW Squat
Bow Bar Squat
54 x 3 x 3r
144 x 3
234 x 3
324 x 1
359 x 1
394 x 3 x 3r
334 x 8
Deadlift
135 x 2 x 2r
225 x 2
315 x 1
405 x 1
435 x 3 x 3r + 10s hold
BB Shrug
315 x 40
Pulldowns
100 x 2 x 20r
Before Supper
Feeling pretty bagged. Been scrambling the last few days to close out a complex bid. Missing lots of arm wrestling practices in the process. There's another one tomorrow I hope to feel good enough to go to.
Minimalist Training
Warm-up
Clubbell
McGill 3
BW Squat
Bow Bar Squat
54 x 3 x 3r
144 x 3
234 x 3
324 x 1
359 x 1
394 x 3 x 3r
334 x 8
Deadlift
135 x 2 x 2r
225 x 2
315 x 1
405 x 1
435 x 3 x 3r + 10s hold
BB Shrug
315 x 40
Pulldowns
100 x 2 x 20r
Thursday, November 6, 2014
D4, B3 - Press
November 6, 2014
Noon
Last day training outside for the year. Probably could've hit 3 reps on the strict press with 205 if I didn't clip my chin on the second rep.
Clubbell
Strict BB Press
45 x 3 x 8r
95 x 5
135 x 3
155 x 1
185 x 1
205 x 2
Push Press
205 x 6
Spoto Press
135 x 3
185 x 2
235 x 6 x 4r
BB Bent Row
235 x 3 x 8r
JM Press
105 x 4 x 8r
Noon
Last day training outside for the year. Probably could've hit 3 reps on the strict press with 205 if I didn't clip my chin on the second rep.
Clubbell
Strict BB Press
45 x 3 x 8r
95 x 5
135 x 3
155 x 1
185 x 1
205 x 2
Push Press
205 x 6
Spoto Press
135 x 3
185 x 2
235 x 6 x 4r
BB Bent Row
235 x 3 x 8r
JM Press
105 x 4 x 8r
Wednesday, November 5, 2014
W3 - Squat & Pull Assistance
November 5, 2014
Before Supper
Quick workout then back to work for a late night at the keyboard.
Warm-up
Clubbell
McGill 3
BW Squat
Front Squat
45 x 4 x 3r
135 x 3
185 x 3
205 x 4 x 6r
Paused Deads - Just off the floor in case I haven't mentioned it before
135 x 3
225 x 2
315 x 1
385 x 3 x 4r
BB Shrug
385 x 2 x 15r
Pulldowns
200 x 3 x 8r
DB Curl
55e x 8 - enough. Pooped. I need food. Only had a bit of yoghurt at about 10 this morning.
Before Supper
Quick workout then back to work for a late night at the keyboard.
Warm-up
Clubbell
McGill 3
BW Squat
Front Squat
45 x 4 x 3r
135 x 3
185 x 3
205 x 4 x 6r
Paused Deads - Just off the floor in case I haven't mentioned it before
135 x 3
225 x 2
315 x 1
385 x 3 x 4r
BB Shrug
385 x 2 x 15r
Pulldowns
200 x 3 x 8r
DB Curl
55e x 8 - enough. Pooped. I need food. Only had a bit of yoghurt at about 10 this morning.
Monday, November 3, 2014
D2, B2 - Bench
November 3, 2014
Noon
Warm-up
Clubbell
Bench Press
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
255 x 1
285 x 3, 4, 4 - first set was off a bit
DB Row 100e x 3 x 10r
EZ Upright Row
35 x 15
55 x 3 x 15r
Tate Press
40e x 3 x 12r
Noon
Warm-up
Clubbell
Bench Press
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
255 x 1
285 x 3, 4, 4 - first set was off a bit
DB Row 100e x 3 x 10r
EZ Upright Row
35 x 15
55 x 3 x 15r
Tate Press
40e x 3 x 12r
Sunday, November 2, 2014
W3 Squats & Deads
November 2, 2014
Afternoon
Warm-up
Clubbell
McGill 3
Bodyweight Squat
Bow Bar Squat
54 x 3 x 3r
144 x 3
234 x 2
324 x 1
354 x 1
384 x 3 x 3r
324 x 8
Deadlift
135 x 2 x 2r
225 x 2
315 x 2
405 x 1
425 x 3 x 3r
Parallel Set Gripper Immediately after Pull Sets
IM2.5 x 3/2, 3/2, 3/2, 5/3, 3/2
Barbell Shrug
315 x 35
Pull-ups
BW x 6 x 2r
EZ Curl
35 x 10
85 x 5 x 10r 45-60s between sets
Afternoon
Warm-up
Clubbell
McGill 3
Bodyweight Squat
Bow Bar Squat
54 x 3 x 3r
144 x 3
234 x 2
324 x 1
354 x 1
384 x 3 x 3r
324 x 8
Deadlift
135 x 2 x 2r
225 x 2
315 x 2
405 x 1
425 x 3 x 3r
Parallel Set Gripper Immediately after Pull Sets
IM2.5 x 3/2, 3/2, 3/2, 5/3, 3/2
Barbell Shrug
315 x 35
Pull-ups
BW x 6 x 2r
EZ Curl
35 x 10
85 x 5 x 10r 45-60s between sets
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