July 30, 2015
Before Supper
Week 5. I think I lose a bit of stability doing dead's the day before. I was going to do 4 x 6r but decided to cut 'er back to a few triples instead based on how it was going.
Strictish Press
45 x 4 x 8r
95 x 5
135 x 5
160 x 2
185 x 1
200 x 7, 6, 3, 3, 3, 6
Paused Floor Press
135 x 5
190 x 15, 10-2
Attempted some 5 dimes pinching but it wasn't happening today. Got some nice slices though for my trouble.
Thursday, July 30, 2015
Wednesday, July 29, 2015
W5 JJ - Deads 515 x 6 x 2r
July 29, 2015
Before Supper
Week 5. Not bad and feeling good for week 7. Switched my grip on the last set and niggled my wrist a bit. They each need proper warm-ups to supinate properly. Also need to shave down my callouses as I see a wreck coming.
Working at keeping my shins more perpendicular. We'll see.
Deadlift
135 x 4 x 3r
225 x 2
315 x 2
405 x 1
455 x 1 - first filmed set
495 x 1
515 x 6 x 2r
Dimels
135 x 3 x 15r
RR Pull-ups - explode up, 3 second neg
BW x 10 x 1r
Strapless DB Row
100 x 1 x 30r
Before Supper
Week 5. Not bad and feeling good for week 7. Switched my grip on the last set and niggled my wrist a bit. They each need proper warm-ups to supinate properly. Also need to shave down my callouses as I see a wreck coming.
Working at keeping my shins more perpendicular. We'll see.
Deadlift
135 x 4 x 3r
225 x 2
315 x 2
405 x 1
455 x 1 - first filmed set
495 x 1
515 x 6 x 2r
Dimels
135 x 3 x 15r
RR Pull-ups - explode up, 3 second neg
BW x 10 x 1r
Strapless DB Row
100 x 1 x 30r
Tuesday, July 28, 2015
Monday, July 27, 2015
W5 RBBP - 300 x 3 x 3r
July 27, 2015
Before Supper
Week 5. Probably had the best control/pauses with the 300 x 3 x 3r yet so that's good progress. I also wanted to test something I read in an Eric Spoto article about your close grip bench should be within 10% of your comp. grip bench otherwise it's a weakness. I'm within the 10% based on my reps anyways and my training max.
Bench Press
45 x 3 x 3r
135 x 3
185 x 2
225 x 2
275 x 1
300 x 3 x 3r
Close Grip Bench Press
225 x 5
255 x 3 x 5r
Upright Row
85 x 3 x 15r
Low Row
300 x 3 x 10r - crap these are getting tough lol
Superset
Band Pressdowns
Lgt x 95r
Band Hammer Curl - tied off like a preacher
MM x 85r
Before Supper
Week 5. Probably had the best control/pauses with the 300 x 3 x 3r yet so that's good progress. I also wanted to test something I read in an Eric Spoto article about your close grip bench should be within 10% of your comp. grip bench otherwise it's a weakness. I'm within the 10% based on my reps anyways and my training max.
Bench Press
45 x 3 x 3r
135 x 3
185 x 2
225 x 2
275 x 1
300 x 3 x 3r
Close Grip Bench Press
225 x 5
255 x 3 x 5r
Upright Row
85 x 3 x 15r
Low Row
300 x 3 x 10r - crap these are getting tough lol
Superset
Band Pressdowns
Lgt x 95r
Band Hammer Curl - tied off like a preacher
MM x 85r
Sunday, July 26, 2015
W5 JJ -Squat
July 26, 2015
Afternoon
Week 5. Moving stuff up a day so I've got more free time over the long weekend.
Front squats are still moving good so that makes me happy.
No grip work today. Still a little cooked in the flexors from the crusher work the other day. Nothing gets right into the muscle bellies like thick bar work. For me anyways.
Front Squat
45 x 4 x 3r
135 x 2
185 x 2
225 x 1
275 x 1
315 x 1
335 x 1
355 x 1
Squat - Piston Style - each set with one breath as well
225 x 2 x 2r
315 x 1
365 x 6 x 4r
Sissy Squats BW x 4 x 8r
Seated Band Leg Curls Avr+MM x 3 x 15r
Afternoon
Week 5. Moving stuff up a day so I've got more free time over the long weekend.
Front squats are still moving good so that makes me happy.
No grip work today. Still a little cooked in the flexors from the crusher work the other day. Nothing gets right into the muscle bellies like thick bar work. For me anyways.
Front Squat
45 x 4 x 3r
135 x 2
185 x 2
225 x 1
275 x 1
315 x 1
335 x 1
355 x 1
Squat - Piston Style - each set with one breath as well
225 x 2 x 2r
315 x 1
365 x 6 x 4r
Sissy Squats BW x 4 x 8r
Seated Band Leg Curls Avr+MM x 3 x 15r
Friday, July 24, 2015
W4 JJ - Press
July 24, 2015
Before Supper
Week 4. Started with some other grip stuff today too. May be a comp. in Tucson to hit in October.
Strict Press
45 x 3 x 10r
95 x 5
135 x 3
150 x 3 x12r
Paused Floor Press
135 x 5
185 x 2 x 15r
Ring Curls x a bunch
Grip between sets
2" Crusher Deads
100 x 10
125 x 3 x 5r
45 Hubbing x a bunch
Before Supper
Week 4. Started with some other grip stuff today too. May be a comp. in Tucson to hit in October.
Strict Press
45 x 3 x 10r
95 x 5
135 x 3
150 x 3 x12r
Paused Floor Press
135 x 5
185 x 2 x 15r
Ring Curls x a bunch
Grip between sets
2" Crusher Deads
100 x 10
125 x 3 x 5r
45 Hubbing x a bunch
Thursday, July 23, 2015
W4 JJ - Deads
July 23, 2015
Before Supper
Week 4. Bought some leggings. I know, I know but I wanted to see if I could wear them and get away from using talc for deadlifting. They work great! Plus I feel like I'm wandering around the basement nekkid so that's another plus.
Just making a note of no straps being used as I consider this a second grip day in the week.
Deadlift - first 2 worksets double overhand
135 x 4 x 3r
225 x 2
315 x 1
370 x 6 x 5r
Dimel Deads
135 x 2 x 15r
Chins w/Rock Rings - used the top hole for some singles
BW x 15r
Fat Handle T-Bar Row
225 x pfft! Couldn't get the base to stay together. I'll need to jig something up.
DB Row
100 x 1 x 25r
Before Supper
Week 4. Bought some leggings. I know, I know but I wanted to see if I could wear them and get away from using talc for deadlifting. They work great! Plus I feel like I'm wandering around the basement nekkid so that's another plus.
Just making a note of no straps being used as I consider this a second grip day in the week.
Deadlift - first 2 worksets double overhand
135 x 4 x 3r
225 x 2
315 x 1
370 x 6 x 5r
Dimel Deads
135 x 2 x 15r
Chins w/Rock Rings - used the top hole for some singles
BW x 15r
Fat Handle T-Bar Row
225 x pfft! Couldn't get the base to stay together. I'll need to jig something up.
DB Row
100 x 1 x 25r
Wednesday, July 22, 2015
Tuesday, July 21, 2015
W4 RBBP - 295 x 4 x 4r
July 21, 2015
Before Supper
Week 4 RBBP. Really dozy today. Controlled my bench reps but really made sure I got a good pause on my last rep of my last set. Happy as well that I was able to grind out a couple of them. Typically when I stall, I stop so I must be getting a little more tricep power or finding a better groove.
Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
275 x 1
295 x 4 x 4r
Dip
BW x 3 x 10r
Upright Row
85 x 5
125 x 3 x 8r
Low Row
295 x 3 x 8r
BW Skullcrushers
BW x 3 x 20r
Before Supper
Week 4 RBBP. Really dozy today. Controlled my bench reps but really made sure I got a good pause on my last rep of my last set. Happy as well that I was able to grind out a couple of them. Typically when I stall, I stop so I must be getting a little more tricep power or finding a better groove.
Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
275 x 1
295 x 4 x 4r
Dip
BW x 3 x 10r
Upright Row
85 x 5
125 x 3 x 8r
Low Row
295 x 3 x 8r
BW Skullcrushers
BW x 3 x 20r
Monday, July 20, 2015
W4 JJ - Squat
July 20, 2015
Before Supper
Week 4. Played around with some more grip tonight. Hands were too cooked to do much with the Baby Inch by the time I got to it.
I also wanted to try something different for my quads so I tried sissy squats for the first time. I could've done a lot more reps per set but I figured I'd best see how I feel after these and they did build up good. More towards the centre of the thigh and up I feel them.
Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
440 x 6 x 2r
Paused Squats
375 x 3 x 3r
3-Way Calf Raises
BW x 40, 30, 25
Sissy Squats
BW x 5 x 5r
Grip done between other sets
Grippers, warm-up to
GHP5 x 3
GHP5 30mm Block x 3 x 5r
HG250 Bouncies w/25# x 3 x 5r
Some 40# blob picks and a right handed curl.
Some Baby Inch hops to about knee level.
Before Supper
Week 4. Played around with some more grip tonight. Hands were too cooked to do much with the Baby Inch by the time I got to it.
I also wanted to try something different for my quads so I tried sissy squats for the first time. I could've done a lot more reps per set but I figured I'd best see how I feel after these and they did build up good. More towards the centre of the thigh and up I feel them.
Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
440 x 6 x 2r
Paused Squats
375 x 3 x 3r
3-Way Calf Raises
BW x 40, 30, 25
Sissy Squats
BW x 5 x 5r
Grip done between other sets
Grippers, warm-up to
GHP5 x 3
GHP5 30mm Block x 3 x 5r
HG250 Bouncies w/25# x 3 x 5r
Some 40# blob picks and a right handed curl.
Some Baby Inch hops to about knee level.
Saturday, July 18, 2015
W3 JJ - Press 195 x 8, 8, 9
July 18, 2015
Week 3. Barbell's and barbecue! Not as solid as I'd like on the presses and dipped a bit on the 9th.
Strict Press
45 x 3 x 10r
95 x 5
135 x 3
155 x 2
175 x 2
195 x 8, 8, 9
Floor Press - deadstop the bottom of each
45 x 2 x 8r
135 x 8
185 x 15, 14 - well that caught up to me!
Superset
Seated Hammer Curls 40e x 3 x 10r
Tate Press 40e x 3 x 10r
Week 3. Barbell's and barbecue! Not as solid as I'd like on the presses and dipped a bit on the 9th.
Strict Press
45 x 3 x 10r
95 x 5
135 x 3
155 x 2
175 x 2
195 x 8, 8, 9
Floor Press - deadstop the bottom of each
45 x 2 x 8r
135 x 8
185 x 15, 14 - well that caught up to me!
Superset
Seated Hammer Curls 40e x 3 x 10r
Tate Press 40e x 3 x 10r
Thursday, July 16, 2015
W3 JJ - Deads
July 16, 2015
Before Supper
Week 3. Losing some of my zazz on deads over the past few weeks. Just can't get into them. Might start alternating deads and a heavy back, deadlift assistance day every other workout.
Got foot cramps really bad after 455 so I went barefoot after that.
Deadlift
135 x 4 x 3r
225 x 2 x 2r
315 x 1
405 x 7 - thought it was 8 until I watched the video
455 x 1
485 x 5 x 2r, 5
Speed Pulls
315 x 12 x 1r
Pull-ups
BW x 3, 3, 2, 2, 2, 1
Fat Handled T-Bar Row
135 x 5
185 x 8
210 x 3 x 8r
Before Supper
Week 3. Losing some of my zazz on deads over the past few weeks. Just can't get into them. Might start alternating deads and a heavy back, deadlift assistance day every other workout.
Got foot cramps really bad after 455 so I went barefoot after that.
Deadlift
135 x 4 x 3r
225 x 2 x 2r
315 x 1
405 x 7 - thought it was 8 until I watched the video
455 x 1
485 x 5 x 2r, 5
Speed Pulls
315 x 12 x 1r
Pull-ups
BW x 3, 3, 2, 2, 2, 1
Fat Handled T-Bar Row
135 x 5
185 x 8
210 x 3 x 8r
Tuesday, July 14, 2015
W3 RBBP 280 x 4 x 5r
July 14, 2015
Before Supper
Week 3. Did the weight for the same as my first time around but hit all of my reps and did it controlled. Pinkies on the rings experiment still.
Rushed
Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
280 x 4 x 5r
Dip
BW x 2 x 10r
Upright Row
85 x 8
125 x 2 x 8r
Low Row
275 x 3 x 8r
Before Supper
Week 3. Did the weight for the same as my first time around but hit all of my reps and did it controlled. Pinkies on the rings experiment still.
Rushed
Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
280 x 4 x 5r
Dip
BW x 2 x 10r
Upright Row
85 x 8
125 x 2 x 8r
Low Row
275 x 3 x 8r
Monday, July 13, 2015
W3 JJ - Squat
July 13, 2015
Before Hot-dogs
Week 3. Kankle is freaking huge on the leg that was tattooed on Friday. Anywho, work needs to happen.
Front Squat
45 x 3 x 3r
135 x 2
185 x 1
225 x 1
275 x 1
315 x 1
345 x 1 - I think it's a PR. Felt a ways from my max yet.
Piston Squatting
225 x 3
315 x 1
340 x 6 x 5r
Superset
Banded Leg Curl Avr+MM x 2 x 15r
Weighted Crunch 55 x 2 x 12r
Gripper work between squat sets. Warmed up to:
Parallel Set - GHP5 x 3, 4
30mm Block Set - GHP5 x 2 x 4r
Strap hold w/5# - GHP5 x 1
3rd set of piston squats
https://instagram.com/p/5GKvZ4SmPF/
The 345 front squat
https://instagram.com/p/5GGKnJymID/
Before Hot-dogs
Week 3. Kankle is freaking huge on the leg that was tattooed on Friday. Anywho, work needs to happen.
Front Squat
45 x 3 x 3r
135 x 2
185 x 1
225 x 1
275 x 1
315 x 1
345 x 1 - I think it's a PR. Felt a ways from my max yet.
Piston Squatting
225 x 3
315 x 1
340 x 6 x 5r
Superset
Banded Leg Curl Avr+MM x 2 x 15r
Weighted Crunch 55 x 2 x 12r
Gripper work between squat sets. Warmed up to:
Parallel Set - GHP5 x 3, 4
30mm Block Set - GHP5 x 2 x 4r
Strap hold w/5# - GHP5 x 1
3rd set of piston squats
https://instagram.com/p/5GKvZ4SmPF/
The 345 front squat
https://instagram.com/p/5GGKnJymID/
Saturday, July 11, 2015
W2 Press
Before Supper
Week 2. Really bagged today. Up until 12:30-1:00 AM this morning getting tattooed since supper time yesterday. Outside of the leg sucks just by having to get twisted and rotated out for the artist to work.
Didn't feel like pressing outside today.
Seated Press
45 x 3 x 10r
95 x 5
135 x 3
150 x 10, 8, 6
Spoto Press - 3 second rests
135 x 2 x 3r
235 x 6 x 4r
Superset
Barbell Row 225 x 3 x 10r
Band Pressdowns LGT x 30, 20, 20
Changed up my grip to have my pinkies on the rings. Looks like I'm a bit more vertical so it should translate to more strength hopefully.
Old grip with middle finger on the rings on top and the pinkies on the rings in the lower picture.
Thursday, July 9, 2015
W2 JJ - Deads
July 9, 2015
Before Supper
Week 2.
Deadlift
135 x 3 x 3r
225 x 2
315 x 1
340 x 6 x 5r
First 3 worksets done double overhand. Supinated with the right after and feels a bit tweaky in my wrist.
SLDL
225 x 2 x 15r
Way out in front of my toes
NG / Chin / Pull-ups
BW x 2 x 2r each - 12r total
Band Crunch
Hvy x 6 x 15r
Before Supper
Week 2.
Deadlift
135 x 3 x 3r
225 x 2
315 x 1
340 x 6 x 5r
First 3 worksets done double overhand. Supinated with the right after and feels a bit tweaky in my wrist.
SLDL
225 x 2 x 15r
Way out in front of my toes
NG / Chin / Pull-ups
BW x 2 x 2r each - 12r total
Band Crunch
Hvy x 6 x 15r
Tuesday, July 7, 2015
W2 - RBBP 295 x 5 x 3r
July 7, 2015
Before Supper
Week 2. Felt good.
Bench Press
45 x 4 x 10r
135 x 5
185 x 3
225 x 2
275 x 2
295 x 5 x 3r
Dip
BW x 2 x 10r
Upright Row
35 x 8
85 x 8
125 x 2 x 8r
Low Row
250 x 3 x 10r
Rear Ring Fly
BW x 3 x 10r
Bodyweight Skullcrushers
BW x 4 x 15r
Before Supper
Week 2. Felt good.
Bench Press
45 x 4 x 10r
135 x 5
185 x 3
225 x 2
275 x 2
295 x 5 x 3r
Dip
BW x 2 x 10r
Upright Row
35 x 8
85 x 8
125 x 2 x 8r
Low Row
250 x 3 x 10r
Rear Ring Fly
BW x 3 x 10r
Bodyweight Skullcrushers
BW x 4 x 15r
Monday, July 6, 2015
W2 JJ - Squats
July 6, 2015
Before Supper
Week 2. Second day playing with grippers since Friday. Feel pretty good to make some substantial gains if this is my current base.
Replacing the speed squats in this cycle with paused squats. Cause I like em!
Also just wearing my TK sleeves again this cycle.
Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
415 x 8 x 2r
Paused Squats
365 x 3 x 2r
Giant Set
45' Back Raise 52# x 3 x 8r
Band Leg Curl Avr+MM x 3 x 12r
Weighted Crunch 55 x 3 x 10r
Parallel Grippers - Between Squat Sets
T x 10
GHP5 x 3
2.5 x 1
3 (146#) - Right x close, 1, Left x 1, miss
GHP5 x 3 x 5r
Before Supper
Week 2. Second day playing with grippers since Friday. Feel pretty good to make some substantial gains if this is my current base.
Replacing the speed squats in this cycle with paused squats. Cause I like em!
Also just wearing my TK sleeves again this cycle.
Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
415 x 8 x 2r
Paused Squats
365 x 3 x 2r
Giant Set
45' Back Raise 52# x 3 x 8r
Band Leg Curl Avr+MM x 3 x 12r
Weighted Crunch 55 x 3 x 10r
Parallel Grippers - Between Squat Sets
T x 10
GHP5 x 3
2.5 x 1
3 (146#) - Right x close, 1, Left x 1, miss
GHP5 x 3 x 5r
Saturday, July 4, 2015
W1 JJ - Press
July 4, 2015
Afternoon
Week 1. First day doing any overhead pressing in a few weeks. Not as stable as I'd like but they all went up plus an extra rep on the last set.
Gripper vid was from yesterday's closes.
Strict Press
45 x 3 x 8r
95 x 5
135 x 3
165 x 1
190 x 8, 8, 9
110 x 20, 15, 10
3-Way Laterals
10e x 3 x 12r each way
Strict Pull-ups
BW x 6 x 2r
Afternoon
Week 1. First day doing any overhead pressing in a few weeks. Not as stable as I'd like but they all went up plus an extra rep on the last set.
Gripper vid was from yesterday's closes.
Strict Press
45 x 3 x 8r
95 x 5
135 x 3
165 x 1
190 x 8, 8, 9
110 x 20, 15, 10
3-Way Laterals
10e x 3 x 12r each way
Strict Pull-ups
BW x 6 x 2r
Friday, July 3, 2015
W1 JJ - Deads
July 3, 2015
Early
Week 1. Hot, boggy, too early. I hope that's enough excuses. Now to go buzz around in the Jetta for 6 or so hours...
Deadlift
135 x 4 x 3r
225 x 2
315 x 1
405 x 1
455 x 2, 3, 3, 3, 3 - little niggle in the right low back so I'll call it there.
Parallel Grippers
#1 x 10
#2 x 2
#2.5 x 3 x 3r - first time touching grippers in ages.
Strict NG Pull-ups
BW x 5 x 2r
Fat Handle T-Bar Row
135 x 8
185 x 4 x 8r
Early
Week 1. Hot, boggy, too early. I hope that's enough excuses. Now to go buzz around in the Jetta for 6 or so hours...
Deadlift
135 x 4 x 3r
225 x 2
315 x 1
405 x 1
455 x 2, 3, 3, 3, 3 - little niggle in the right low back so I'll call it there.
Parallel Grippers
#1 x 10
#2 x 2
#2.5 x 3 x 3r - first time touching grippers in ages.
Strict NG Pull-ups
BW x 5 x 2r
Fat Handle T-Bar Row
135 x 8
185 x 4 x 8r
Wednesday, July 1, 2015
W1 RBBP Part 2
July 1, 2015
Afternoon
Week 1. Decided to give yesterday's performance a little shaming. Needless to say after yesterday's benching and today's I'm good for a few days now. I don't even feel bad about missing my last rep haha!
I still feel really tired even with a good sleep last night. I'll have to keep my eye on it. I don't want a deload dammit!
Left out any tricep and chest assistance due to benching yesterday.
Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
285 x 5 x 4r, 3
Upright Row
35 x 10
85 x 3 x 15r
Low Row
225 x 10
250 x 2 x 10r
Rear Ring Fly
BW x 3 x 8r
Afternoon
Week 1. Decided to give yesterday's performance a little shaming. Needless to say after yesterday's benching and today's I'm good for a few days now. I don't even feel bad about missing my last rep haha!
I still feel really tired even with a good sleep last night. I'll have to keep my eye on it. I don't want a deload dammit!
Left out any tricep and chest assistance due to benching yesterday.
Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
285 x 5 x 4r, 3
Upright Row
35 x 10
85 x 3 x 15r
Low Row
225 x 10
250 x 2 x 10r
Rear Ring Fly
BW x 3 x 8r
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