W4 RBBP 290 x 4 x 4r

December 31, 2014
Evening

Well I'm glad I accepted last weeks shitty bench session as an anomaly and carried on with my prescribed weight. Nailed each set with confidence and was going to try for 5-6 reps on the last set but nailed my J-Hook hard on the 4th rep. Need to move a bit further down the bench.

Bench Press
45 x 4 x 10r
135 x 5
185 x 3
225 x 2
255 x 2
290 x 4, 4, 4, 4.5 - should've had 5-6

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

DB Side Raises
25e x 3 x 15r

Superset
DB Skullcrushers
40e x 3 x 10r

Seated DB Hammer Curls
40e x 3 x 10r

W4 - E Deads

December 29, 2014
Afternoon

Warm-up
McGill 3
McKinless Stretch

Deadlift
135 x 4 x 3r
225 x 2
315 x 1
365 x 1
415 x 6 x 2r

Block Pull
445 x 2 x 5r

Deficit Pull
385 x 3 x 6r

V HandlePulldowns w/FG
135 x 4 x 15r

Enough. Don't feel like shrugging.

W3 - Press

December 27, 2014
Before Supper

Seated DB Press - No back support
25e x 3 x 10r
40e x 5
65e x 3
75e x 3 x 6r

Spoto Press
135 x 5
225 x 2
245 x 4 x 6r

BB Bent Row
235 x 3 x 12r

Dip
BW x 2 x 12r

W3 - E Squat

December 26, 2014
Afternoon

Worked on a lot of compensatory acceleration with the main squats, trying to launch the bar off of my back. I also knocked back the reps on the paused sets because, well, I hate reps. Especially holding my breath.

Squat
45 x 5 x 3r
135 x 3
225 x 2
315 x 1
335 x 6 x 2r

Front Squat
135 x 2
225 x 2 x 5r

Paused Squat
315 x 5 x 3r

Leg Curl
55 x 15, 15, 10

45' Back Raise
BW + MM Band x 4 x 12r

McGill Pull-ups
BW x 15r

One-handed G. Gripper
70 x 20, 20, 17

OH Table-Cable Wrist Curls
50 x 15, 12, 12

Climber Ext.
10 x 15, 15, 10-3-2

W3 RBBP Crap Bench Day

December 23, 2014
Before Supper

Well either yesterday's deadlifting or by virtue of my assistance day getting heavier today was one of those -10% days. I'll stay the course though. All reps felt good right until I failed at lockout. Maybe I just need to get my head right.

I also shot a clip of my last set of suitcase deads if anyone's wondering what they are. Good for the grip and the abdominal area.

Warm-up
Clubbell

1a) Bench Press
45 x 3 x 15r
135 x 5
185 x 3
225 x 2
255 x 1
280 x 4.5, 5, 5, 4.5

1b) BB Suitcase Deads
185 x 5 x 3r

2) Low Cable Row - Big V Handle
225 x 3 x 8r

3) DB Side Raises
25e x 2 x 15r

Did these with very little rest between sets
4a) Overhead Band Tricep Extensions
Avr x 2 x 25r

4b) DB Hammer Curls
25e x 2 x 25r

W3 - "Heavy" Pulls

December 22, 2014
Before Supper

Happy to have a bit of weight on the bar tonight. For whatever reason my hands seemed to be releasing a lot of oil tonight despite the super-chalk.

Started this workout feeling as if I could just lay down for an hour nap.

Warm-up
Clubbell
McGill 3
McKinless Band Stretches

Deadlift
135 x 4 x 3r
225 x 2 x 2r
315 x 1
405 x 1
455 x 1
495 x 3 x 2r

Block Pull - 525 x 2 x 2r

Deficit Pull - 475 x 2 x 3r

V-Handle Pulldowns - 125 x 4 x 15r

KB Inman Shrugs - 53e x 3 x 10r

W2 - Press

December 20, 2014
Afternoon

Marty's birthday!! Little bugger is 12 so I went out and got him a bunch of munchies.

1) Seated DB Shoulder Press - No back support
25e x 3 x 10r
40e x 5
65e x 3 x 10r

Company came over for a couple of hours so I stopped and restarted. Lost a little zazz.

2) Spoto Press
45 x 3 x 10r
135 x 5
225 x 2
265 x 6 x 4r - easy peasy

3) BB Row
235 x 4 x 10r

4a) CG Bench Press
185 x 3 x 12r

4b) DB Hammer Curl
40e x 3 x 20r

5) Dragon Flag Negs
BW x 5

W2 - Squat

December 19, 2014
After Work

Travelled all week so just getting back. I must say my constitution is much better with low reps and higher percentages vs the opposite.

Squat
45 x 5 x 3r
135 x 5
225 x 3
315 x 1
365 x 1
380 x 5 x 2r

Front Squat
135 x 3
225 x 1
255 x 2 x 3r

Paused Squats
355 x 2 x 4r

Leg Curl
50 x 3 x 15r

Back Raise
BW x 4 x 12r

McGill Pull-ups
BW x 12r

W2 RBBB Bench

December 15, 2014
Noon

Rushed week so I'm having to do these today. Feeling a bit pooped as this is my 3rd day in a row.

Still working on having good control with the bench.

Clubbell

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
290 x 5 x 3r

Ring Row - focused on low lats
BW x 3 x 20r

EZ Upright Rows
85 x 3 x 15r

Band Extensions
Avr x 100r

W2 Deadlift Repping

December 14, 2014
Afternoon

Recorded all of my pull work sets for the hell of it. I'll reiterate; reps suck.

Deadlift
135 x 4 x 3r
225 x 3
315 x 2
365 x 1
410 x 10, 8 - didn't want to kill myself due to looking at the upcoming deficit pulls.

Block Pulls
440 x 2 x 6r

Deficit Pulls
380 x 2 x 8r

V Pulldowns
125 x 4 x 15r - really focused on the muscles and got a great pump

Inman Shrugs 3s
45e x 3 x 10r

Heavy Walk - Nah.

McGill Pull-ups - Did one but it was so slow and non-explosive I decided to call it there.

W1, D4 - Press

December 13, 2014
Noon

Seated DB Press - No back support
25e x 3 x 10r
40e x 5
65e x 3
75e x 3 x 5r

Spoto Press
135 x 5
225 x 2
260 x 6 x 4r

BB Bent Row
225 x 3 x 15r

CG Bench Press
185 x 12, 10-2, 10-1.5

W1 - Rep Squat

December 11, 2014
Before Supper

Reps suck! Haha! Whoever is matching the paused squat reps as prescribed with good pauses and form kudos man. Kept some in the tank on the first couple of exercises for them and think I did okay. Probably could've hit one more set of 8 but I want to ensure good recovery as I'm probably pulling on Sunday.

Warm-up
Clubbell
McGill 3
OH Broomstick Squat

HB Squat
45 x 3 x 5r
135 x 3
225 x 2
315 x 1
330 x 2 x 10r

Front Squat
135 x 3
185 x 2
225 x 2 x 6r

HB Paused Squat
310 x 2 x 8r - video

KB Walk
90#e x 3 x 30s

Back Raise
BW x 4 x 12r

McGill Pull-ups
BW x 10r

Week 1 - RBB Bench

December 9, 2014

Feeling bagged and didn't get much sleep due to yesterday's pull volume. Upper back and lats are poooped!

First day with Josh's bench program. I think I picked a good base weight to start with that let me focus on staying tight and maintaining bar control throughout. Really emphasised the last rep of the last set.

I'll do the ab wheel along with grip tonight as I was running out of time.

Warm-up with clubbell's

Bench Press
45 x 3 x 15r
135 x 5
185 x 3
225 x 2
255 x 1
280 x 6 x 4r

DB Row
100e x 3 x 15r

EZ Upright Row
85 x 3 x 12r

EZ French Press
85 x 15, 15, 12

Meet Cycle - Week 1, D1 - Deads

December 8, 2014
Before Supper

First week of meet prep for February 7 in Cold Lake. I've got basically 8 weeks of solid work with one week rest prior. I'm using Josh McIntyre's suggestion with the Cube Kingpin for my squat and deads (I'm starting with the second week to make it work), the Red Bearded Bastard Bench (RBBB) program, and the ASS program as my fourth day to get some extra pressing/tricep volume and bodybuilding stuff.

I also started David Horne's beginner grip program just because I don't really have any specific hand strength goals at the moment and I'm interested in the results. Plan is as it's spelled out at 3x a week. The only change I did is I'm using an EZ bar for the wrist curls and reverse wrist curls. Plan is to give it 12-16 weeks.

Warm-up
Clubbell
McGill 3

Deadlift
135 x 4 x 3r
225 x 2 x 2r
315 x 2 x 1r
380 x 8 x 3r - minimal rests

Block Pulls - 5"
410 x 2 x 5r

Deficit Pulls - 1.5"
350 x 2 x 8r

V Pulldowns
150 x 3 x 15r

BB Shrug
350 x 3 x 10r

KB Walk
90e x 3 x 30s

McGill Pull-ups
BW (269# w/clothes) x 2, 1, 1, 1, 1, 1

D4, B2 - Press

December 5, 2014
Before Supper

DB Seated Press - Unsupported
25e x 3 x 10r
40e x 5
65e x 5, 5, 12

Spoto Press
135 x 3
225 x 2
255 x 6 x 4r

BB Row
225 x 3 x 12r

CG Bench
185 x 12, 8-2, 8-2

AB Wheel
BW x 3 x 10r


A vid just showing how I've been doing these Spoto presses.

D3, B2 - Deads

December 4, 2014
Before Supper

Well I've got a focus again. Chatting with Brody who has the Cold Lake Barbell club I think I'll go compete in February as a M1, 120kg lifter. Should be fun so I think I'll just finish this current cycle in the next two weeks the start working towards a peak.

Warm-up
15 minute walk on the treadmill 0.32 Miles
Clubbell

Paused Deads
135 x 2, 2, 3, 3
225 x 2 x 2r
315 x 1
365 x 1
415 x 3 x 4r

Front Squat
45 x 2 x 4r
135 x 2
185 x 1
205 x 3 x 8r

BWHB Shrugs
300 x 3 x 10r

V Handle Pulldowns
150 x 3 x 15r

45' Back Raises
BW x 3 x 10r - these felt good but I decided this was enough seeings as its a brand new exercise and I don't want a low back pump for the next week haha! I'll acclimatise a bit first.

D2, B1 - Bench

December 2, 2014
Noon

Clubbell

1) Bench Press
45 x 3 x 15r
135 x 4
185 x 2
240 x 8, 8, 8, 10

2a) DB Row - No straps as usual
125 x 8, 8, 10

2b) EZ Upright Row
75 x 3 x 15r

3) V Pushdowns
110 x 3 x 10r

4) Ab Wheel
BW x 4 x 6r

D1, B1 - Squat

December 1, 2014
Before Supper

Finished 6 weeks of triples on my core lower body stuff to get working again after the back tweak now I'm jumping back in with the A. S. S. protocol with that stuff again. Never stopped with the upper body.

Warm-up
Clubbell
McGill 3

Bow Bar Squat
54 x 4 x 3r
144 x 5
234 x 3
284 x 2
324 x 3 x 8r

Bow Bar GM's
144 x 3 x 15r

Uni-KB Shrug
106e x 3 x 8r

Chins Ladder - Full RoM, Paused at Top
BW (270# dressed) x 1, 2, 3, 3, 3, 2, 1

DB Hammer Curl Dropset
55/40/25 x 15r each PUMP!!

Low back has a stupid pump!!