May 31, 2015
Afternoon
Week 4. Bit of yard work and pressing.
Strict BB Press
45 x 3 x 10r
95 x 5
140 x 3 x 12r
100 x 20, 15, 10
BB Curl
Bar x 3 x 35r
Sunday, May 31, 2015
Friday, May 29, 2015
W4 JJ - Deads
May 29, 2015
Before Supper
Week 4. Just a rep day.
Deadlift
135 x 4 x 3r
225 x 3
315 x 1
365 x 6 x 5r
TnG Deadlift
280 x 15 - one set was enough. These suck haha!
BB Row
280 x 3 x 6r
Weighted Crunches
40 x 4 x 10r - ouchy
Before Supper
Week 4. Just a rep day.
Deadlift
135 x 4 x 3r
225 x 3
315 x 1
365 x 6 x 5r
TnG Deadlift
280 x 15 - one set was enough. These suck haha!
BB Row
280 x 3 x 6r
Weighted Crunches
40 x 4 x 10r - ouchy
Wednesday, May 27, 2015
W4 JJ - Bench
May 27, 2015
Before Supper
Week 4. Alright but I wish I got a double. I need to stop frigging going for the maybe's on bench and crawling out from under the bar.
Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 1
275 x 1
300 x 1
320 x 5 x 1r
Add Red Slingshot
320 x 6, 7, 8
KB Row
106e x 3 x 8r
Superset
Band Pressdowns Lgt x 35, 25, 25, 15
Band Hammer Curls Lgt x 20, 20, 20, 15
Before Supper
Week 4. Alright but I wish I got a double. I need to stop frigging going for the maybe's on bench and crawling out from under the bar.
Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 1
275 x 1
300 x 1
320 x 5 x 1r
Add Red Slingshot
320 x 6, 7, 8
KB Row
106e x 3 x 8r
Superset
Band Pressdowns Lgt x 35, 25, 25, 15
Band Hammer Curls Lgt x 20, 20, 20, 15
Monday, May 25, 2015
W4 JJ - Squat
May 25, 2015
Before Supper
Week 4. I took a stim drink prior to today's workout and it effed me up. Been going a couple of months now without really taking anything zazzy. The buzz today had me bouncing off of the walls and I had a tough time staying focused. Weight and movements felt great but my brain was off course.
Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
435 x 6 x 2r - paused the last set. Easy peasy.
Speed Squat
280 x 6 x 2r - man these hit me. Not a bead of sweat today until I started these.
BB GM's
185 x 3 x 12r
Hanging Knee Raises
BW x 3 x 6r
Before Supper
Week 4. I took a stim drink prior to today's workout and it effed me up. Been going a couple of months now without really taking anything zazzy. The buzz today had me bouncing off of the walls and I had a tough time staying focused. Weight and movements felt great but my brain was off course.
Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
435 x 6 x 2r - paused the last set. Easy peasy.
Speed Squat
280 x 6 x 2r - man these hit me. Not a bead of sweat today until I started these.
BB GM's
185 x 3 x 12r
Hanging Knee Raises
BW x 3 x 6r
Sunday, May 24, 2015
W3 JJ - Strict Press
May 24, 2015
Afternoon
Week 3. Feeling good about hitting some good presses later this summer.
Strict Press
45 x 3 x 10r
95 x 5
135 x 3
160 x 2
180 x 3 x 8r
95 x 20, 15, 10
Poundstone Curl - First time curling in ages
Bar x 3 x 30r
Afternoon
Week 3. Feeling good about hitting some good presses later this summer.
Strict Press
45 x 3 x 10r
95 x 5
135 x 3
160 x 2
180 x 3 x 8r
95 x 20, 15, 10
Poundstone Curl - First time curling in ages
Bar x 3 x 30r
Friday, May 22, 2015
W3 JJ - Deads
May 22, 2015
Before Supper
Week 3 birthday pulls. Just doing my work. Filmed my last workset to check form. Could've gotten more reps but I was starting to shoot the hips a bit.
Deadlift
135 x 4 x 3r
225 x 2
315 x 1
405 x 1
455 x 1
475 x 5 x 3r, 4
Speed Pulls - these sure suck
315 x 12 x 1r
BB Row
315 x 3 x 5r
Band GM's
Str x 25 - pooper's tuckered
Before Supper
Week 3 birthday pulls. Just doing my work. Filmed my last workset to check form. Could've gotten more reps but I was starting to shoot the hips a bit.
Deadlift
135 x 4 x 3r
225 x 2
315 x 1
405 x 1
455 x 1
475 x 5 x 3r, 4
Speed Pulls - these sure suck
315 x 12 x 1r
BB Row
315 x 3 x 5r
Band GM's
Str x 25 - pooper's tuckered
Wednesday, May 20, 2015
W3 JJ - Bench
May 20, 2015
Before Supper
Week 3. Still getting over this cold. Pissed I didn't get 4 reps on my AMRAP set so I did a couple more just cause.
Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 1
275 x 1
300 x 4 x 2r, 3 x 3r
W/Red Slingshot
315 x 5
355 x 2 x 3r
Superset
KB Row 106e x 3 x 7r
Cable Pressdowns 100 x 3 x 12r
Before Supper
Week 3. Still getting over this cold. Pissed I didn't get 4 reps on my AMRAP set so I did a couple more just cause.
Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 1
275 x 1
300 x 4 x 2r, 3 x 3r
W/Red Slingshot
315 x 5
355 x 2 x 3r
Superset
KB Row 106e x 3 x 7r
Cable Pressdowns 100 x 3 x 12r
Monday, May 18, 2015
W3 JJ - Squat
May 18, 2015
Before Supper
Week 3. Still sick. Lots of mucus from my sinuses and lungs. Cardio capacity is really crap now. Kept with a lighter weight with the front squats as the choking was really exasperated today. Back squats went good yet and finished all of my worksets within 18 minutes.
Front Squat
45 x 4 x 3r
135 x 2
225 x 3 x 2r
Squat
225 x 2 x 2r
315 x 1
330 x 6 x 5r
BB GM's
185 x 3 x 10r
Hanging Knee Raises
BW x 3 x 5r
Before Supper
Week 3. Still sick. Lots of mucus from my sinuses and lungs. Cardio capacity is really crap now. Kept with a lighter weight with the front squats as the choking was really exasperated today. Back squats went good yet and finished all of my worksets within 18 minutes.
Front Squat
45 x 4 x 3r
135 x 2
225 x 3 x 2r
Squat
225 x 2 x 2r
315 x 1
330 x 6 x 5r
BB GM's
185 x 3 x 10r
Hanging Knee Raises
BW x 3 x 5r
Sunday, May 17, 2015
W2 JJ - Press
May 17, 2015
Before Supper
Week 2. Still pretty sick and was seriously contemplating not doing anything today. Kept it minimal instead. Probably lost at least 1/4 cup in mucus. Hope I didn't need it for anything.
Standing BB Strict Press
45 x 3 x 10r
95 x 5
135 x 3 x 12r
95 x 17, 15, 10
Before Supper
Week 2. Still pretty sick and was seriously contemplating not doing anything today. Kept it minimal instead. Probably lost at least 1/4 cup in mucus. Hope I didn't need it for anything.
Standing BB Strict Press
45 x 3 x 10r
95 x 5
135 x 3 x 12r
95 x 17, 15, 10
Thursday, May 14, 2015
W2 JJ - Deads
May 14, 2015
Before Supper
Week 2. Still sick with this head cold. At least exercising loosens up the boogies so I can breathe but my lung capacity isn't there. Sweating like crazy too. Good job it's a light day at the beginning of the cycle. Cut it a bit short.
Deadlift - DO until the 5th workset
135 x 4 x 3r
225 x 2
315 x 1
335 x 6 x 5r
Snatch Grip from Blocks
225 x 2 x 15r
BB Row
225 x 5 x 10r
Before Supper
Week 2. Still sick with this head cold. At least exercising loosens up the boogies so I can breathe but my lung capacity isn't there. Sweating like crazy too. Good job it's a light day at the beginning of the cycle. Cut it a bit short.
Deadlift - DO until the 5th workset
135 x 4 x 3r
225 x 2
315 x 1
335 x 6 x 5r
Snatch Grip from Blocks
225 x 2 x 15r
BB Row
225 x 5 x 10r
Wednesday, May 13, 2015
W2 JJ - Bench 285 x 4 x 3r, 4
May 13, 2015
Before Supper
Week 2. Still massively sick since Monday.
Bench Press
45 x 2 x 10r
135 x 5
185 x 5
225 x 2
255 x 1
285 x 4 x 3r, 5
CG Bench Press
240 x 8, 7, 6
DB Skullcrushers
40e x 3 x 15r plus a pressout on the last set
Pressdowns 100 x 2 x 8r
Rear Ring Flies x 2 x 15r
Before Supper
Week 2. Still massively sick since Monday.
Bench Press
45 x 2 x 10r
135 x 5
185 x 5
225 x 2
255 x 1
285 x 4 x 3r, 5
CG Bench Press
240 x 8, 7, 6
DB Skullcrushers
40e x 3 x 15r plus a pressout on the last set
Pressdowns 100 x 2 x 8r
Rear Ring Flies x 2 x 15r
Monday, May 11, 2015
W2 JJ - Squat
May 11, 2015
Before Supper
Week 2. Woke up with a sore throat today and it's still bugging me during squats. Weird getting sick in the spring.
Squat
45 x 4 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
410 x 8 x 2r - less than 30 minutes including bsing on Facebook.
Speed Squat
255 x 6 x 2r - 30s
GM's
135 x 3 x 15r
Standing Band Crunches
Avr x 2 x 30r
Tonight's workout music. Figured I'd post this to give folks an idea of my "upbeat and feel good" workout tunes.
http://www.youtube.com/watch?v=6q8Zvc0t2M4&sns=em
Before Supper
Week 2. Woke up with a sore throat today and it's still bugging me during squats. Weird getting sick in the spring.
Squat
45 x 4 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
410 x 8 x 2r - less than 30 minutes including bsing on Facebook.
Speed Squat
255 x 6 x 2r - 30s
GM's
135 x 3 x 15r
Standing Band Crunches
Avr x 2 x 30r
Tonight's workout music. Figured I'd post this to give folks an idea of my "upbeat and feel good" workout tunes.
http://www.youtube.com/watch?v=6q8Zvc0t2M4&sns=em
Sunday, May 10, 2015
W1 - Press
May 10, 2015
Afternoon
Week 1 of the second cycle. First day this year with the standing overhead presses. I'm thinking I'll rotate 3x8 and 3x12 every other week and go for a peak at around week 6 or so. I'll follow this up with an attempt with a lighter weight to hit 20-15-10. I grabbed too much weight for doing this after my worksets. I'll use 95 and add weight each week as long as I keep hitting the reps. Delts got hit good.
Busy day as I'm cooking for Gail and my parents for Mother's Day.
BB Strict Press - Very
45 x 3 x 10r
95 x 5
135 x 3
155 x 1
175 x 3 x 8r
135 x 13, 7
95 x 15
Afternoon
Week 1 of the second cycle. First day this year with the standing overhead presses. I'm thinking I'll rotate 3x8 and 3x12 every other week and go for a peak at around week 6 or so. I'll follow this up with an attempt with a lighter weight to hit 20-15-10. I grabbed too much weight for doing this after my worksets. I'll use 95 and add weight each week as long as I keep hitting the reps. Delts got hit good.
Busy day as I'm cooking for Gail and my parents for Mother's Day.
BB Strict Press - Very
45 x 3 x 10r
95 x 5
135 x 3
155 x 1
175 x 3 x 8r
135 x 13, 7
95 x 15
Friday, May 8, 2015
W1 JJ - Deads
May 8, 2015
Before Supper
Week 1, second cycle. Had an ounce and a half of fine bourbon in three, half-ounce snoots during the pulls. A nice white American oak does wonders for clearing the head and getting all manly and crap.
Deadlift
135 x 4 x 3r
225 x 2
315 x 1
405 x 1
450 x 8 x 3r - recorded the last set to check my form. 3rd rep got out front a little but overall good.
DO Speed Pulls
280 x 12 x 1r - these lighter speed pulls sure hit me good. Must mean I need to keep doing them.
BB Row
280 x 3 x 5r
Heavy Band GM's x 30
http://www.youtube.com/watch?v=1X-kEytRJ90
Before Supper
Week 1, second cycle. Had an ounce and a half of fine bourbon in three, half-ounce snoots during the pulls. A nice white American oak does wonders for clearing the head and getting all manly and crap.
Deadlift
135 x 4 x 3r
225 x 2
315 x 1
405 x 1
450 x 8 x 3r - recorded the last set to check my form. 3rd rep got out front a little but overall good.
DO Speed Pulls
280 x 12 x 1r - these lighter speed pulls sure hit me good. Must mean I need to keep doing them.
BB Row
280 x 3 x 5r
Heavy Band GM's x 30
http://www.youtube.com/watch?v=1X-kEytRJ90
Wednesday, May 6, 2015
W1 JJ - Bench
May 6, 2015
Before Supper
Week 1 of the 2nd cycle. Bench felt very good despite not hitting my planned reps. The 1st four worksets had good long pauses on each rep. The final AMRAP set I aimed to just be very controlled whereas 8 weeks ago I know it got a little sloppy. Also had a visit with the dentist and that doesn't really do much to fire me up.
Bench Press
45 x 3 x 15r
135 x 5
185 x 3
225 x 2
270 x 4 x 3r, 6
Pin Press (10)
225 x 12, 10, 11
DB Skullcrushers
40e x 14, 14, 12 + a bunch of presses to burn out the tri's
Superset
Rear Ring Flies BW x 3 x 12r
Band Pressdowns Avr x 3 x 20r
Before Supper
Week 1 of the 2nd cycle. Bench felt very good despite not hitting my planned reps. The 1st four worksets had good long pauses on each rep. The final AMRAP set I aimed to just be very controlled whereas 8 weeks ago I know it got a little sloppy. Also had a visit with the dentist and that doesn't really do much to fire me up.
Bench Press
45 x 3 x 15r
135 x 5
185 x 3
225 x 2
270 x 4 x 3r, 6
Pin Press (10)
225 x 12, 10, 11
DB Skullcrushers
40e x 14, 14, 12 + a bunch of presses to burn out the tri's
Superset
Rear Ring Flies BW x 3 x 12r
Band Pressdowns Avr x 3 x 20r
Tuesday, May 5, 2015
W1 JJ Cycle 2 - Squats
May 5, 2015
Before Supper
Second cycle, week 1.
Front Squat
45 x 4 x 3r
135 x 3
225 x 2
275 x 3 x 2r
Squat
275 x 1
305 x 6 x 5r
BB GM
135 x 2 x 15r - work on good stretch and good speed on the concentric
Standing Band Crunch
Avr x 2 x 30r
Before Supper
Second cycle, week 1.
Front Squat
45 x 4 x 3r
135 x 3
225 x 2
275 x 3 x 2r
Squat
275 x 1
305 x 6 x 5r
BB GM
135 x 2 x 15r - work on good stretch and good speed on the concentric
Standing Band Crunch
Avr x 2 x 30r
Sunday, May 3, 2015
W8 JJ - Press
May 3, 2015
Afternoon
Week 8. Last workout of this 8 week cycle. Next time around I'll get outside to do some standing pressing for 8 weeks barring rain days.
Seated BB Shoulder Press
45 x 3 x 10r
95 x 5
135 x 3
155 x 6 x 5r
Spoto Press
260 x 4 x 6r
EZ Upright Row
125 x 4 x 8r
Plate Curl - I think it's been a couple of years since I've done these. It shows. When I write sets/reps out like this 5-5 means 5 right, 5 left, immediately 5 right, and then 5 left again.
25 x 5-5, 3-3, 3-3
45 Hubbing x a bunch
Afternoon
Week 8. Last workout of this 8 week cycle. Next time around I'll get outside to do some standing pressing for 8 weeks barring rain days.
Seated BB Shoulder Press
45 x 3 x 10r
95 x 5
135 x 3
155 x 6 x 5r
Spoto Press
260 x 4 x 6r
EZ Upright Row
125 x 4 x 8r
Plate Curl - I think it's been a couple of years since I've done these. It shows. When I write sets/reps out like this 5-5 means 5 right, 5 left, immediately 5 right, and then 5 left again.
25 x 5-5, 3-3, 3-3
45 Hubbing x a bunch
Friday, May 1, 2015
W8 JJ - Deads
May 1, 2015
Before Supper
Week 8. Done with the higher percentages for this cycle. Bit of Deads repping before starting the cycle again next week.
Left the TnG deads out this week as I figure I'm already getting reps in.
Deadlift
135 x 4 x 3r
225 x 2
315 x 1
415 x 6 x 4r
T-Bar Row w/V Handle
135 x 5
180 x 5
225 x 4 x 8r
Band GM's
Heavy x 2 x 20r
Before Supper
Week 8. Done with the higher percentages for this cycle. Bit of Deads repping before starting the cycle again next week.
Left the TnG deads out this week as I figure I'm already getting reps in.
Deadlift
135 x 4 x 3r
225 x 2
315 x 1
415 x 6 x 4r
T-Bar Row w/V Handle
135 x 5
180 x 5
225 x 4 x 8r
Band GM's
Heavy x 2 x 20r
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