W4 JJ - Bench

March 31, 2015
Noon

Week 4

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
275 x 1
315 x 4 x 1, 2.5 dammit!

Reverse Band Bench - 0 at top
315 x 3 x 4r

Superset - Nonstop
OH Band Extentions Avr x 3 x 20r
DB Row w/FG 75 x 3 x 8r

Trekking

W4 JJ - Squat

March 30, 2015
Before Supper

Well I picked up some extra plate today to leave with my farmers handles so now that's getting thrown in the mix.

Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
425 x 6 x 2r

Speed Squat - 30s rests
275 x 4 x 2r - tweaked my knee a little with the rebound. Called it there.

Farmers Walk - uneven lawn
140e x 22y
210e x 22y - I need to take these to the alley next time. To dangerous on my lawn.

W3 - Press

March 28, 2015
Evening

Just a real quick one.

Superset
Seated BB Shoulder Press
45 x 3 x 10r
95 x 5
145 x 2
165 x 8 x 2r

Low Cable Row
200 x 5 x 10r - Fixed!

DB Row w/FG
70 x 3 x 12r

W3 JJ - Deads

March 27, 2015
Before Supper

Bagged and sapped from a weeks travel. Bad sleep, lack of food, hydration, too much sitting, etc. makes it tough to get deadlifting. Did the base work and called it quits for tonight.

I also made the decision to start getting used to a belt. Wore my 2-ply Spud belt fairly loose at the same spot as I do for squatting. Felt okay and I tightened it up little by little as the sets progressed. Not thinking I'm getting anything out of it yet. I also did my first two reps of my work sets with the same breath.

Deadlift
135 x 4 x 3r
225 x 3
315 x 2
405 x 1
455 x 1
470 x 2 x 2r, 5 x 3r

Speed Pulls - Double Overhand, 10s rests
305 x 12 x 1r

W3 JJ - Bench

March 23, 2015
Noon

Week 3 of Jesse's programming.

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
275 x 1
295 x 4 x 2r, 4

Pin Press - 12
250 x 3 x 8r

Superset - Row/Tricep
A) DB Row w/FG
65 x 10, 70 x 2 x 10r

B) OH Band Extensions
Avr x 3 x 25r

W3 JJ - Squat

March 22, 2015
Before Supper

Lots of travelling this week so the trainings getting shuffled around a bit. Not sure if I'm going to do my bench workout tomorrow or wait until Tuesday in the city. At least the option is open for both now.

Front Squat
45 x 3 x 3r
135/185/225/275/280 x 2r

Squat
280 x 2
315 x 1
325 x 6 x 5r

Superset
A) Seated Band Leg Curls - reiterate that I pause for a full second at peak contraction. Good for cramps!
Avr x 3 x 15r

B) 45' Back Raises
40 x 3 x 10r

AB Wheel
BW x 3 x 8r

W2 - Press

March 20, 2015
Noon

Week 2, lazy day. Just get some work in.

Seated BB Press
45 x 3 x 10r
95 x 5
125 x 6, 6, 6, 6, 15

Superset
BB Curl 45 x 10, 95 x 2 x 12r - really hurts my wrist

Dip BW x 9, 9, 10

Some Baby Inch lifts between sets.

W2 JJ - Deads

March 19, 2015
Noon

W2 of Jesse's program. Rushed it though my lunch hour. Busy - busy.

Deadlift
135 x 4 x 3r
225 x 2 x 2r
315 x 1
335 x 6 x 5r

Snatch Grip Pulls from Blocks
225 x 2 x 15r

BB Row
295 x 3 x 5r

Kneeling Band Hip Thrust
Lgt x left these out. The snatch grip pulls hit my glutes and low back good.

Superset
Low Cable Row w/big V
200 x 2 x 15r

Standing Band Crunches
Avr x 2 x 20r

W2 JJ - Bench

March 17, 2015
Noon

Little tougher benching with my grip sapped. May only do grip once a week in Friday's. 4th workset of bench I felt great and thought I was good for 6 on the 5th set but I tagged a spotter chain on the 3rd and my groove got knocked way off course.

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
280 x 3, 3, 3, 3, 4

CG Bench Press - Short Rests
240 x 8, 6, 5

OH Band Extensions - Hands Apart
Avr x 20, 20, 15

Circuit with no rest
Band Pressdowns Avr x 3 x 20r
Vog Rows Avr+Lgt x 3 x 15r

W2 JJ - Squat

March 16, 2015
Before Supper

Second week of Jesse's programming and second day of grip training. I was still sore into the flexors today from Friday's gripping.

Grip between main work sets

Squat
45 x 4 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 8 x 2r

Speed Squats - 30s
255 x 6 x 2r

Seated Band Leg Curls
Avr x 3 x 20r

45' Back Raise
BW x 3 x 12r

Ab Wheel
BW x 3 x 8r - holding back a bit. I was sore as hell for a few days last time so I'll just repeat last week and hopefully not get that sore. Strong enough to do many more reps but I'm not acclimatised to recover from it yet.

Grip Stuff
40# blob to 3 singles and a double

GHP 5 x 5 x 2r

DB Wrist Curl 80 x 3 x 15r

W1 JJ - Press

March 13, 2015
Before Supper

All over the place today as I was playing with grip stuff between sets.

Seated BB Press
45 x 3 x 8r
95 x 5
135 x 3
155 x 1
175 x 4 x 4r

Dip
BW x 4 x 9r

Superset - Jumbled Together
BB Curl
45 x 10
65 x 10
85 x 10
105 x 2 x 10r - very tough on my wrists

Unilateral Side Raises
30 x 2 x 12r

Face-pulls
MM x 2 x 20r

Stiff Arm Pulldowns
100 x 3 x 5r

W1 JJ Deads

March 12, 2015
Before Supper


Week 1 with Jesse's program yet. Took a deads video to check my form. I'm using my Westside bar. Little stiffer than my TPB and a bit less aggressive knurling.

Deadlift - paused until the work set
135 x 4 x 3r
225 x 2
315 x 2
405 x 1
440 x 3 x 6r

Speed Pulls - 10s rests
275 x 12 x 1r

BB Row
275 x 5
295 x 3 x 5r

Kneeling Band Glute Bridge - David Hansen Stuff
Lgt x 20, 20, 15 - 20s rest

Standing Band Crunch
Avr x 3 x 20r

W1 JJ - Bench

March 10, 2015
Before Supper

Quick spiel on what I'm doing for my cut and EC stack.

Drink coffee freely throughout the day.
25-30g whey ISO in water for breakfast.
Eat at noon. Bit of rice and steak.
Workout days I'll have another quick bite at about 3 (I usually start my workout at 4:30-5:00)
Normal supper
No calories after 8:00

Ephedrine.
Start at 2 x 8mg a day and work up to 3 x 16-20mg over 3 weeks. Hold for a week then take a week off and start again.

Bench Press - All paused
45 x 3 x 15r
135 x 5
185 x 3
225 x 2
265 x 3, 3, 3, 3, 8 - to much of a fight on the 8th. Should've stopped at 7.

Pin Press - Hole 10 ~2"
225 x 9, 6, 7 - finding these tough. Letting the weight right off in the bottom.

OH Band Extensions
Avr x 3 x 15r

Band Pressdowns
Avr x 3 x 15r

Vog. Row
Avr + MM x 3 x 20r

JJ Week 1 - Squat

March 9, 2014
Before Supper

Start of a couple things this week.

One is I'm cutting weight again. Yesterday morning I was 270#. I'm doing an EC stack probably ramp up for 3 weeks, one off, and so on. I'm also restricting calories after 8pm and only having one scoop of whey with water until lunch.

The second one is Jesse Jobe asked if I'd like to try his programming for 8 weeks. I know it's a shitty time to test while I'm cutting but I'll still get a good idea. I just want to stave off the eating for strength for a bit.

Little light headed. Getting adjusted to training without a food bloat haha!

Front Squat
45 x 4 x 3r
135 x 2
185 x 2
225 x 2
275 x 2 x 2r

Back Squat - training stuff so back to high bar
225 x 3
300 x 6 x 5r

Paused Seated Band Leg Curl - good for hammy cramps
LGT x 3 x 15r

Superset
45' Back Raise BW x 3 x 10r
AB Wheel BW x 3 x 8r

Press Day

March 7, 2015
Afternoon

Seated BB Press
45 x 3 x 15r
95 x 5
135 x 3
155 x 6, 6, 6, 8

Superset (BW is 275# dressed)
Dip BW x 5 x 8r
Pull-ups BW x 5 x 2r

Superset
BB Curl 45/65/85/105 x 10r - takes a bit to warm my wrist up to be supinated
Unilateral DB Side Raise 30 x 3 x 10r

Recovery Lower Day

March 5, 2015
Before Supper

Just a recovery day for my squat and pulls.

Bow Bar Squat
52 x 4 x 3r
142 x 3
232 x 2
322 x 1
362 x 6 x 3r

Bow Bar GM's
142 x 2 x 20r

Ring Row BW x 100r

Recovery Bench

March 3, 2015
Before Supper

First workout back since the mock meet on Saturday. Just going to hit some recovery level stuff today for my bench and Thursday or Friday I'll hit some squat/deads recovery work. Full steam again next week. Got a niggle in where my left collarbone ties into the shoulder. Think it got stretched out a bit on my failed pull.

Bench Press - 3ct pauses
45 x 3 x 15r
135 x 8
185 x 3
225 x 2
245 x 6 x 3r

Superset
Vog. Rows Avr x 20, Avr+MM x 2 x 20r
Pullaparts MM x 3 x 20r

OH Extensions
Avr x 3 x 15r