June 30, 2015
Before Supper
Week 1 RRBP. So freaking bagged..... Heavy, pinned, sucked, stopped. Maybe I'll try again tomorrow.
Bench Press
45 x 3 x 10r
135 x 5
185 x 5
225 x 2
275 x 1
290 x 4, 4, 4, 3
285 x 3.....
Tuesday, June 30, 2015
Monday, June 29, 2015
W1 JJ - Squats, Cycle 3
June 29, 2015
Before Supper
Week 1, 3rd cycle. Super muggy and warm. Bad sleep last night because of the heat and stress.
Front Squat
45 x 3 x 3r
135 x 3
185 x 2
225 x 1
275 x 1
315 x 1
335 x 1
I'll keep pushing these up every week and see where I'm at.
Squat
225 x 2 x 2r
310 x 6 x 5r - piston squatting, fast and without lockouts
Giant Set
45' Back Raise x 3 x 12r
Band Leg Curl Avr x 3 x 20r
Weighted Crunch 40 x 3 x 12r
Took a video of my top two front squat sets and my second set of pistons just to indicate form.
Before Supper
Week 1, 3rd cycle. Super muggy and warm. Bad sleep last night because of the heat and stress.
Front Squat
45 x 3 x 3r
135 x 3
185 x 2
225 x 1
275 x 1
315 x 1
335 x 1
I'll keep pushing these up every week and see where I'm at.
Squat
225 x 2 x 2r
310 x 6 x 5r - piston squatting, fast and without lockouts
Giant Set
45' Back Raise x 3 x 12r
Band Leg Curl Avr x 3 x 20r
Weighted Crunch 40 x 3 x 12r
Took a video of my top two front squat sets and my second set of pistons just to indicate form.
Saturday, June 27, 2015
W8 - Final Day
June 27, 2015
Week 8. Holy crap it's hot! Humidex is moving us up a few degrees as well. Ended up really stressed and working late last night so I missed my deads. Headache and boiling today so I figured I'll just test for Josh's RBBP bench program. I'll run it for a cycle again and continue to use Jesse's squat and pull protocol.
I wanted this done quick.
Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
280 x 5, 5, 5, 4, 5
I got out of groove on my 4th set by tagging my spotter chain but I managed to finish the rep. Worksets were just controlled, not paused.
Swiss Bar Row - Mid Grip
125 x 10
215 x 3 x 10r
Week 8. Holy crap it's hot! Humidex is moving us up a few degrees as well. Ended up really stressed and working late last night so I missed my deads. Headache and boiling today so I figured I'll just test for Josh's RBBP bench program. I'll run it for a cycle again and continue to use Jesse's squat and pull protocol.
I wanted this done quick.
Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
280 x 5, 5, 5, 4, 5
I got out of groove on my 4th set by tagging my spotter chain but I managed to finish the rep. Worksets were just controlled, not paused.
Swiss Bar Row - Mid Grip
125 x 10
215 x 3 x 10r
Wednesday, June 24, 2015
W8 JJ - Bench
June 24, 2015
Before Supper
Week 8. I was hoping for a TnG double with my last 325 set but it wasn't in the cards today.
Bench Press
45 x 4 x 10r
135 x 5
185 x 3
225 x 1
275 x 1
305 x 1
325 x 5 x 1r
Add Red Slanger
325 x 1
365 x 1
385 x 1
Without Slanger
335 x pfft
Phil's Push-up Contest x 68r - thrashed my wrists
Before Supper
Week 8. I was hoping for a TnG double with my last 325 set but it wasn't in the cards today.
Bench Press
45 x 4 x 10r
135 x 5
185 x 3
225 x 1
275 x 1
305 x 1
325 x 5 x 1r
Add Red Slanger
325 x 1
365 x 1
385 x 1
Without Slanger
335 x pfft
Phil's Push-up Contest x 68r - thrashed my wrists
Monday, June 22, 2015
W8 JJ - Squat 485 x 3 x 2r
June 22, 2015
Before Supper
Week 8. Felt good. Short and sweet. With squats I'm definitely more of a grinder than an explosive dude for sure.
Squat
45 x 4 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
455 x 1
485 x 3 x 2r - enough
315 x 10 - just to get some blood in there
Standing Calf Raises
BW x 35, 20, 20, 20
Before Supper
Week 8. Felt good. Short and sweet. With squats I'm definitely more of a grinder than an explosive dude for sure.
Squat
45 x 4 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
455 x 1
485 x 3 x 2r - enough
315 x 10 - just to get some blood in there
Standing Calf Raises
BW x 35, 20, 20, 20
Friday, June 19, 2015
W7 JJ - Deads 540 x 3 x 2r, 1
June 19, 2015
Before Supper
Week 7. Felt okay but could've been better. Pretty sure I've got triples in me with better sleep, food, etc. Proud of slow grinding up that second rep of the third set. Typically not that good at it.
Had to switch my grip as my right wrist was way to sore to supinate for some reason.
Tight butthole
Deadlift
135 x 4 x 3r
225 x 3, 2
315 x 1
405 x 1
455 x 1
495 x 1 - start recording
520 x 1
540 x 3 x 2r, 1
Dats enough.
Before Supper
Week 7. Felt okay but could've been better. Pretty sure I've got triples in me with better sleep, food, etc. Proud of slow grinding up that second rep of the third set. Typically not that good at it.
Had to switch my grip as my right wrist was way to sore to supinate for some reason.
Tight butthole
Deadlift
135 x 4 x 3r
225 x 3, 2
315 x 1
405 x 1
455 x 1
495 x 1 - start recording
520 x 1
540 x 3 x 2r, 1
Dats enough.
Wednesday, June 17, 2015
W7 JJ - Bench
June 17, 2015
Before Supper
Week 7. Trying a different foot position. Any insights feel free to chime in. Did an extra couple of sets more TnG-ish of triples. Back is really pumped and achey after squatting on Monday then being cramped in a vehicle for 11 hours of driving sandwiching a two hour meeting. Fun.
Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
275 x 1
305 x 5 x 2r, 2 x 3r
CG Bench
245 x 7, 5 - man. What happened?
Ring Row
BW x 5 x 20r
JM's w/2 chains each hand hooked on 10th link
3 x 25r
Before Supper
Week 7. Trying a different foot position. Any insights feel free to chime in. Did an extra couple of sets more TnG-ish of triples. Back is really pumped and achey after squatting on Monday then being cramped in a vehicle for 11 hours of driving sandwiching a two hour meeting. Fun.
Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
275 x 1
305 x 5 x 2r, 2 x 3r
CG Bench
245 x 7, 5 - man. What happened?
Ring Row
BW x 5 x 20r
JM's w/2 chains each hand hooked on 10th link
3 x 25r
Monday, June 15, 2015
W7 JJ - Squat 385 x 6 x 4r
June 15, 2015
Before Supper
Week 7. Felt good. Decided to do paused reps on my last workset and they felt good. I've got a lot of potential traveling coming up over the next couple of weeks. We'll see how I feel tomorrow being stuffed in a vehicle for 10-12 hours. Typical after squat day....
Front Squats
45 x 4 x 3r - did the first two sets as back squats to warm up my elbows
135 x 2
225 x 2
275 x 3 x 2r
Squat
225 x 2 x 2r
315 x 1
365 x 1
385 x 6 x 4r - last set paused
Seated Band Leg Curl
Avr x 3 x 20r
X-Band March
2xAvr x 2 x 60s
Calf Raises
BW x 35, 25, 20
Before Supper
Week 7. Felt good. Decided to do paused reps on my last workset and they felt good. I've got a lot of potential traveling coming up over the next couple of weeks. We'll see how I feel tomorrow being stuffed in a vehicle for 10-12 hours. Typical after squat day....
Front Squats
45 x 4 x 3r - did the first two sets as back squats to warm up my elbows
135 x 2
225 x 2
275 x 3 x 2r
Squat
225 x 2 x 2r
315 x 1
365 x 1
385 x 6 x 4r - last set paused
Seated Band Leg Curl
Avr x 3 x 20r
X-Band March
2xAvr x 2 x 60s
Calf Raises
BW x 35, 25, 20
Sunday, June 14, 2015
W6 JJ - Press
June 14, 2015
Afternoon
Week 6. Barbecuing some St. Louis ribs and getting a workout in. Started in the rain, sun came out, ended in the rain.
Strict Press
45 x 3 x 10r
95 x 5
145 x 3 x 12r
110 x 20, 15, 10
3-Way Plate Raises
10# x 3 x 12r each way
Afternoon
Week 6. Barbecuing some St. Louis ribs and getting a workout in. Started in the rain, sun came out, ended in the rain.
Strict Press
45 x 3 x 10r
95 x 5
145 x 3 x 12r
110 x 20, 15, 10
3-Way Plate Raises
10# x 3 x 12r each way
Wednesday, June 10, 2015
W6 JJ - Bench
June 10, 2015
Early Afternoon
Week 6. Almost locked out my 5th on the last set with decent pauses. They sure seem longer on the bench than on the recording haha!
Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
275 x 1
290 x 4 x 3r, 4
CG Bench Press - these really sucked today for some reason
245 x 6, 5,
Low Row
200 x 2 x 20r
Pullaparts
MM x 40, 35, 30
Superset
Chain Skullcrushers x 40, 30, 25
Chain Curls x 25, 20, 15
Early Afternoon
Week 6. Almost locked out my 5th on the last set with decent pauses. They sure seem longer on the bench than on the recording haha!
Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
275 x 1
290 x 4 x 3r, 4
CG Bench Press - these really sucked today for some reason
245 x 6, 5,
Low Row
200 x 2 x 20r
Pullaparts
MM x 40, 35, 30
Superset
Chain Skullcrushers x 40, 30, 25
Chain Curls x 25, 20, 15
Monday, June 8, 2015
W6 JJ - Squats
June 8, 2015
Before Supper
Week 6. Felt okay other than before my forced to do some laundry after my first squat workset...... Oops
Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
435 x 1
460 x 6 x 2r
Speed Squats
305 x 6 x 2r
Seated Band Hammy Curls
Avr x 3 x 15r - low back was a bit pooped so I went with these instead of the GM's
Ring Row
BW x 2 x 25r
Before Supper
Week 6. Felt okay other than before my forced to do some laundry after my first squat workset...... Oops
Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
435 x 1
460 x 6 x 2r
Speed Squats
305 x 6 x 2r
Seated Band Hammy Curls
Avr x 3 x 15r - low back was a bit pooped so I went with these instead of the GM's
Ring Row
BW x 2 x 25r
Sunday, June 7, 2015
W5 JJ - Strict Press 185 x 8, 8, 10
June 7, 2015
Afternoon
Week 5. Very pleased with how my strict pressing is going so far this year it'll be good to test it in a month or so. With the 10 reps on my last set I'm possibly in that 240-250 strict range right now. Who knows where my push press would be but I'd assume at least another 20#.
Strict Press
45 x 3 x 10r
95 x 5
135 x 3
160 x 1
185 x 8, 8, 10
105 x 20, 15, 10
Plate Raise 3-Ways
10e x 2 x 12r
Barbell Curl
Bar x to niggled
Afternoon
Week 5. Very pleased with how my strict pressing is going so far this year it'll be good to test it in a month or so. With the 10 reps on my last set I'm possibly in that 240-250 strict range right now. Who knows where my push press would be but I'd assume at least another 20#.
Strict Press
45 x 3 x 10r
95 x 5
135 x 3
160 x 1
185 x 8, 8, 10
105 x 20, 15, 10
Plate Raise 3-Ways
10e x 2 x 12r
Barbell Curl
Bar x to niggled
Friday, June 5, 2015
W5 JJ - Deads
June 5, 2015
Before Supper
Week 5. Couldn't keep my pace from the last 5th week hitting 8 work sets in 15 minutes but I'm content with hitting 6. That's still a dozen reps at 90% of my working max in 15 minutes.
Deadlift
135 x 4 x 3r
225 x 2
315 x 1
365 x 1
405 x 1
455 x 1
505 x 6 x 2r in less than 15 minutes
Speed Pulls
335 x 10 x 1r
NG Chins
BW x 5 x 2r
Band GM's
Hvy Blk JS x 2 x 15r - Quite a bit tougher than the heavy blue bands I picked up a month or so back.
Weighted Crunches
40 x 4 x 12r
Before Supper
Week 5. Couldn't keep my pace from the last 5th week hitting 8 work sets in 15 minutes but I'm content with hitting 6. That's still a dozen reps at 90% of my working max in 15 minutes.
Deadlift
135 x 4 x 3r
225 x 2
315 x 1
365 x 1
405 x 1
455 x 1
505 x 6 x 2r in less than 15 minutes
Speed Pulls
335 x 10 x 1r
NG Chins
BW x 5 x 2r
Band GM's
Hvy Blk JS x 2 x 15r - Quite a bit tougher than the heavy blue bands I picked up a month or so back.
Weighted Crunches
40 x 4 x 12r
Wednesday, June 3, 2015
W5 JJ - Bench
June 3, 2015
Before Supper
Week 5. Going to start changing up my bench assistance to more like what I was doing during the RBBB stuff. Seems I keep losing zazz off of my bench.
Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
275 x 4 x 3r, 6
250 x 10, 8
Low Cable Row
200 x 2 x 20r
Pullaparts
MM x 40, 30, 30
Superset
Chain Skullcrushers, 2 Chains E x 37, 25, 25, 13
Curls, 2 Chains x 35, 20, 15, 10
Before Supper
Week 5. Going to start changing up my bench assistance to more like what I was doing during the RBBB stuff. Seems I keep losing zazz off of my bench.
Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
275 x 4 x 3r, 6
250 x 10, 8
Low Cable Row
200 x 2 x 20r
Pullaparts
MM x 40, 30, 30
Superset
Chain Skullcrushers, 2 Chains E x 37, 25, 25, 13
Curls, 2 Chains x 35, 20, 15, 10
Monday, June 1, 2015
W5 JJ - Squat
June 1, 2015
Before Supper
Week 5. Going for a brisk walk/jog later as well. I'll know better after I start. I went out for a quick 35 minutes a couple days ago as well.
Front Squat
45 x 4 x 3r
135 x 2
225 x 2 x 2r
275 x 2 x 2r
Squat
225 x 2 x 2r
315 x 1
355 x 5 x 4r, 8
BB GM's
205 x 3 x 8r
Before Supper
Week 5. Going for a brisk walk/jog later as well. I'll know better after I start. I went out for a quick 35 minutes a couple days ago as well.
Front Squat
45 x 4 x 3r
135 x 2
225 x 2 x 2r
275 x 2 x 2r
Squat
225 x 2 x 2r
315 x 1
355 x 5 x 4r, 8
BB GM's
205 x 3 x 8r
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