October 30, 2015
Before Supper
Week 9 bench assistance. Last press day until I test my 1RM next Thursday or Friday. Work stress is ramping up good to though so I'm hoping for the best.
Bench Press - 3s pauses except the last set
45 x 3 x 8r
135 x 3
185 x 3
225 x 2
245 x 1
265 x 5 x 2r, 8
DB Bench
100e x 10, 8, 8, 8
Short and sweet. That's what she said.
Friday, October 30, 2015
Wednesday, October 28, 2015
W2 BG - Deads
October 28, 2015
Before Supper
Week 2. Didn't eat much today other than a tub of yoghurt.
Front Squat
45 x 4 x 3r
135 x 2
165 x 5
180 x 5
215 x 5
245 x 4 x 5r - Rehband belt
Deadlift
135 x 3
225 x 2
315 x 1
340 x 6 x 1r
RDL
340 x 3 x 5r
DB Row - w/o straps
62 x 10
112 x 10
162 x 8
Monday, October 26, 2015
W9 - Bench
October 26, 2015
Before Supper
Week 9. I feel a helluva lot better than I did last week at this time from those 10x10 squats. Acclimating nicely.
Benches felt grindy. Good for some super-compensation hopefully for next Thursday/Friday. The 330 worksets are at my working max.
Bench Press
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
255 x 2
285 x 1
315 x 1
330 x 1, 1, 1, 1, F
295 x 5 x 3r
T-Bar Row
225 x 3 x 12r
Clubbell Stuff
http://www.youtube.com/watch?v=e0x4j-uYS7o
Before Supper
Week 9. I feel a helluva lot better than I did last week at this time from those 10x10 squats. Acclimating nicely.
Benches felt grindy. Good for some super-compensation hopefully for next Thursday/Friday. The 330 worksets are at my working max.
Bench Press
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
255 x 2
285 x 1
315 x 1
330 x 1, 1, 1, 1, F
295 x 5 x 3r
T-Bar Row
225 x 3 x 12r
Clubbell Stuff
http://www.youtube.com/watch?v=e0x4j-uYS7o
Sunday, October 25, 2015
W2 - Squats
October 25, 2015
Afternoon
Week 2 of the strength lab volume block. Got through them without feeling like I'd been run over by a truck this week. Worksets done in 35 minutes today too.
Squat
45 x 4 x 3r
135 x 10
185 x 10
235 x 8 x 10r
BB GM's
135 x 3 x 10r
BB Crunches
95 x 4 x 10r
Afternoon
Week 2 of the strength lab volume block. Got through them without feeling like I'd been run over by a truck this week. Worksets done in 35 minutes today too.
Squat
45 x 4 x 3r
135 x 10
185 x 10
235 x 8 x 10r
BB GM's
135 x 3 x 10r
BB Crunches
95 x 4 x 10r
Friday, October 23, 2015
W8 - Bench Assistance
October 23, 2015
Afternoon
Week 8 bench assistance day. Feeling a little tuckered yet from Wednesday's benching so I just did the minimum.
Bench Press - 30s rests, 2ct pauses
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
245 x 2
265 x 6 x 2r
Ripped a 2009-10 and a 2011 Edmonton Yellow Pages. My hands are cooked now.
Thursday, October 22, 2015
W8 - Deads
October 22, 2015
Before Supper
Week 8. Whatever that means now. Figured since I was going with a volume block with my squats I'd best change things up a bit on pulls so I don't fry myself out. Using Brad Gillingham's deads routine as it's meant to be used with his volume squat stuff although currently I'm doing about double plus the squat reps with the current stuff. If I'm getting fried I'll go to his squats as well.
Front Squats
BW x 3 x 3r
45 x 2 x 3r
135 x 3
185 x 3 x 6r
R-5 Pulls w/belt - Slick, cheap, shitty knurling, chrome beater
225/315/405/495/545/585/635 x 3
675 x 1
725 x 1
Yates Row - you wouldn't believe how light these felt after those rack pulls haha
315 x 2 x 15r
Before Supper
Week 8. Whatever that means now. Figured since I was going with a volume block with my squats I'd best change things up a bit on pulls so I don't fry myself out. Using Brad Gillingham's deads routine as it's meant to be used with his volume squat stuff although currently I'm doing about double plus the squat reps with the current stuff. If I'm getting fried I'll go to his squats as well.
Front Squats
BW x 3 x 3r
45 x 2 x 3r
135 x 3
185 x 3 x 6r
R-5 Pulls w/belt - Slick, cheap, shitty knurling, chrome beater
225/315/405/495/545/585/635 x 3
675 x 1
725 x 1
Yates Row - you wouldn't believe how light these felt after those rack pulls haha
315 x 2 x 15r
Tuesday, October 20, 2015
W8 - Bench 315 by a few
October 20, 2015
Before Supper
Week 8. Man yesterday's squats have beat the hell outta me haha! Was supposed to do a 3x3 on my main workset but my foot skipped out on the 3rd. Just did doubles until I failed and it went decent.
Bench Press
45 x 3 x 8r
135 x 3
185 x 3
225 x 2
255 x 1
275 x 1
295 x 1
315 x 2, 2, 2, 2, 2, 2, 1
2 Board
265 x 7
Giant Non-Stop Set
DB Fly/DB Skullcrushers/Seated DB Hammer
40e x 2 x 12r ea
Ring Row 3 x 10r
http://www.youtube.com/watch?v=IhoPDQl8XJ8
Before Supper
Week 8. Man yesterday's squats have beat the hell outta me haha! Was supposed to do a 3x3 on my main workset but my foot skipped out on the 3rd. Just did doubles until I failed and it went decent.
Bench Press
45 x 3 x 8r
135 x 3
185 x 3
225 x 2
255 x 1
275 x 1
295 x 1
315 x 2, 2, 2, 2, 2, 2, 1
2 Board
265 x 7
Giant Non-Stop Set
DB Fly/DB Skullcrushers/Seated DB Hammer
40e x 2 x 12r ea
Ring Row 3 x 10r
http://www.youtube.com/watch?v=IhoPDQl8XJ8
Monday, October 19, 2015
W8 - Squat Redux
October 19, 2015
Noon
Week 8. Squat punishment. As per usual because I had a crappy workout yesterday it falls on to me to dole out some punishment and there's nothing quite a horrendous as volume for squats. I figure a good volume block is needed anyways as I haven't really done much all year with the squats. Following Matt Vincent's Rx'd set-up for the main work. Not doing any assistance today.
Finished in 45 minutes including warm-ups
Squat
45 x 3 x 5r
135 x 10
185 x 10
235 x 10 x 10r
So this is what German volume feels like. BTW, this sucks
Noon
Week 8. Squat punishment. As per usual because I had a crappy workout yesterday it falls on to me to dole out some punishment and there's nothing quite a horrendous as volume for squats. I figure a good volume block is needed anyways as I haven't really done much all year with the squats. Following Matt Vincent's Rx'd set-up for the main work. Not doing any assistance today.
Finished in 45 minutes including warm-ups
Squat
45 x 3 x 5r
135 x 10
185 x 10
235 x 10 x 10r
So this is what German volume feels like. BTW, this sucks
Sunday, October 18, 2015
W8 - Squat
October 18, 2015
Afternoon
Week 8. I think work and life stress is building up. Last week should've been easy and it wasn't. Today shouldn't have been that bad doing doubles with about 85% and I almost failed on my last rep of the second set. Dropped weight down to 75% and still tough. Screw it. I think I need to reset with a run up from further back. The strength is still there but am losing my ability to express it.
Squat
45 x 4 x 3r
135 x 3
225 x 2
315 x 2
365 x 1
405 x 1
425 x 1
445 x 2 x 2r
365 x 5
Afternoon
Week 8. I think work and life stress is building up. Last week should've been easy and it wasn't. Today shouldn't have been that bad doing doubles with about 85% and I almost failed on my last rep of the second set. Dropped weight down to 75% and still tough. Screw it. I think I need to reset with a run up from further back. The strength is still there but am losing my ability to express it.
Squat
45 x 4 x 3r
135 x 3
225 x 2
315 x 2
365 x 1
405 x 1
425 x 1
445 x 2 x 2r
365 x 5
Thursday, October 15, 2015
W7 - Bench Assistance
October 15, 2015
Before Supper
Week 7. Bench assistance.
Bench Press - No wraps, 45s between sets, paused reps
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
245 x 2
265 x 6 x 2r
DB Bench
100e x 11, 11, 9
Pulldowns w/V
175 x 3 x 12r
Before Supper
Week 7. Bench assistance.
Bench Press - No wraps, 45s between sets, paused reps
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
245 x 2
265 x 6 x 2r
DB Bench
100e x 11, 11, 9
Pulldowns w/V
175 x 3 x 12r
Wednesday, October 14, 2015
W7 - Deload Deads
October 14, 2015
Before Supper
Week 7. Deload Deads.
Yates Row
135/185/225/275/315/365 x 10
DL Stance Box Squat
45 x 3 x 10r
135 x 10
225 x 10
275 x 15
Weighted Crunch
45 x 10
95 x 2 x 15r - crampy buggers
Before Supper
Week 7. Deload Deads.
Yates Row
135/185/225/275/315/365 x 10
DL Stance Box Squat
45 x 3 x 10r
135 x 10
225 x 10
275 x 15
Weighted Crunch
45 x 10
95 x 2 x 15r - crampy buggers
Monday, October 12, 2015
W7 - Bench 295 x 4, 4, 4, 3, 3
October 12, 2015
Afternoon
Week 7. Went good besides feeling beat up. Missed the 4th on the last two sets due to my feet slipping. I need to set something better up or get a new bench.
Bench Press - TnG
45 x 3 x 8r
135 x 5
185 x 3
225 x 3
255 x 1
275 x 1
295 x 4, 4, 4, 3, 3
Slingshot
315 x 5
Superset
T-Bar Row 225 x 3 x 12r
Band Pressdowns LT x 40, 30, 30
Superset
Pullaparts MM x 3 x 25r
Band Hammers LT x 3 x 15r
http://www.youtube.com/watch?v=T-qXDcqydNA
Afternoon
Week 7. Went good besides feeling beat up. Missed the 4th on the last two sets due to my feet slipping. I need to set something better up or get a new bench.
Bench Press - TnG
45 x 3 x 8r
135 x 5
185 x 3
225 x 3
255 x 1
275 x 1
295 x 4, 4, 4, 3, 3
Slingshot
315 x 5
Superset
T-Bar Row 225 x 3 x 12r
Band Pressdowns LT x 40, 30, 30
Superset
Pullaparts MM x 3 x 25r
Band Hammers LT x 3 x 15r
http://www.youtube.com/watch?v=T-qXDcqydNA
Sunday, October 11, 2015
W7 - Squat
October 11, 2015
Afternoon
Week 7. Got the turkey going for tonight's meal and headed into the basement for some squatting. They felt great after cleaning my shorts... Had to hold myself to my program as well. Mind played with me to start with then I was going to take some singles into the 90% range but told myself to smarten up.
Also just concentrated on keeping my back flat and not worrying about trying to be so upright. Feel much better and no winking going on.
Squat
45 x 4 x 3r
135 x 3
225 x 2
315 x 2
365 x 1
395 x 7 x 3r
Leg Extensions
50 x 15
75 x 5 x 15r
Shrug
315 x 5
405 x 5
495 x 5
585 x 10
Pull-ups
BW x 20 in 6 sets
Reverse gr8 to 20'
Afternoon
Week 7. Got the turkey going for tonight's meal and headed into the basement for some squatting. They felt great after cleaning my shorts... Had to hold myself to my program as well. Mind played with me to start with then I was going to take some singles into the 90% range but told myself to smarten up.
Also just concentrated on keeping my back flat and not worrying about trying to be so upright. Feel much better and no winking going on.
Squat
45 x 4 x 3r
135 x 3
225 x 2
315 x 2
365 x 1
395 x 7 x 3r
Leg Extensions
50 x 15
75 x 5 x 15r
Shrug
315 x 5
405 x 5
495 x 5
585 x 10
Pull-ups
BW x 20 in 6 sets
Reverse gr8 to 20'
Friday, October 9, 2015
W6 - Bench Assistance
October 9, 2015
Before Supper
Week 6 bench assistance. Feeling a bit beat up. Going to keep the benching as written going forward to stay fresher for my main bench day. Also gearing the assistance more to pecs instead of triceps and shoulders on this day.
Bench Press - 60s between work sets. Speed work
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
245 x 1
265 x 6 x 2r
DB Bench - Slow Reps
100e x 9, 9, 8
Ring Row
BW x 5 x 10r
Before Supper
Week 6 bench assistance. Feeling a bit beat up. Going to keep the benching as written going forward to stay fresher for my main bench day. Also gearing the assistance more to pecs instead of triceps and shoulders on this day.
Bench Press - 60s between work sets. Speed work
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
245 x 1
265 x 6 x 2r
DB Bench - Slow Reps
100e x 9, 9, 8
Ring Row
BW x 5 x 10r
Thursday, October 8, 2015
W6 - Deads
October 8, 2015
Before Supper
Week 6. Feeling really blah and everything felt heavy. Being on the road for a couple of days and ripping up a dozen or so phonebooks since last night and today may have zapped me a bit.
Deadlift
135 x 4 x 3r
225 x 2 x 2r
315 x 2
365 x 1
415 x 4 x 4r
475 x 2
525 x 2
415 x 1 pfft. Enough. Fibromanjina isn't flaring up bad
Before Supper
Week 6. Feeling really blah and everything felt heavy. Being on the road for a couple of days and ripping up a dozen or so phonebooks since last night and today may have zapped me a bit.
Deadlift
135 x 4 x 3r
225 x 2 x 2r
315 x 2
365 x 1
415 x 4 x 4r
475 x 2
525 x 2
415 x 1 pfft. Enough. Fibromanjina isn't flaring up bad
Monday, October 5, 2015
W6 - Bench
October 5, 2015
Before Supper
Week 6. Bench was going good but my back slid up the bench after my 4th rep of the 5th set. Did one more set of 4 just cause.
Bench Press
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
255 x 2
280 x 5, 5, 5, 5, 4, 4
Bench w/Red Slingshot
315 x 5
335 x 3
355 x 2
Superset - moving really quick
T-Bar Row 225 x 3 x 10r
Band Pressdowns LT x 30, 20, 20
http://www.youtube.com/watch?v=N4Z5tZvZlgU
Before Supper
Week 6. Bench was going good but my back slid up the bench after my 4th rep of the 5th set. Did one more set of 4 just cause.
Bench Press
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
255 x 2
280 x 5, 5, 5, 5, 4, 4
Bench w/Red Slingshot
315 x 5
335 x 3
355 x 2
Superset - moving really quick
T-Bar Row 225 x 3 x 10r
Band Pressdowns LT x 30, 20, 20
http://www.youtube.com/watch?v=N4Z5tZvZlgU
Sunday, October 4, 2015
W6 - Squat
October 4, 2015
Noonish
Week 6.
Squat
45 x 5 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
435 x 7 x 2r
MMS Gripper Between Squats
T x 10
#2.5 x 3
#3 x 1/0
#2.5 x 3, 2, 2
Sissy Squat
BW x 8
+25 x 4 x 5r, 10
Reverse bend FBBC Sq CRS 1/4" x 7" to 41'
Shrug
315 x 5
405 x 5
495 x 5
585 x 9
Pull-ups
BW x 7 x 3r
http://www.youtube.com/watch?v=FQ_yc7gPus4
Noonish
Week 6.
Squat
45 x 5 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
435 x 7 x 2r
MMS Gripper Between Squats
T x 10
#2.5 x 3
#3 x 1/0
#2.5 x 3, 2, 2
Sissy Squat
BW x 8
+25 x 4 x 5r, 10
Reverse bend FBBC Sq CRS 1/4" x 7" to 41'
Shrug
315 x 5
405 x 5
495 x 5
585 x 9
Pull-ups
BW x 7 x 3r
http://www.youtube.com/watch?v=FQ_yc7gPus4
Thursday, October 1, 2015
W5 - Bench Assistance and 2HP
October 1, 2015
Before Supper
BW 258.0
Week 5. Need to kick up the weight loss a tad. Like 50%. Last 4 week stretch was only 3.4# and I'd like around 6#. Good thing is it's still going down.
Decided to up the intensity a bit with these assistance days going forward. Sticking with the Spoto pressing but added chains. That'll learn ya stupid arms!!
I also dug out my Euro pinch. First time playing with it in literally years and I think this would be a 3# PR. Couldn't quit get over the 200# milestone but it's damn close.
I think this shows again with how well grip stays as long as you're active between this and me still closing #3 grippers. Next test will have to be the axle I'm thinking. Should be interesting for sure.
Pinch during bench
Spoto Bench w/chains ~36#
45 x 3 x 8r
135 x 5
185 x 2
225 x 2
245 x 1
265 x 6 x 2r
Euro 2HP
57 x 2 x 5r
107 x 3
157 x 1
167 x 1
177 x 1
187 x 1
198.0 or 197.8 x 1 - weighed
203 x 2 x hops
Pendley Row
225 x 3
245 x 3
265 x 3
275 x 3 x 3r
http://www.youtube.com/watch?v=veodF6HrOec
Before Supper
BW 258.0
Week 5. Need to kick up the weight loss a tad. Like 50%. Last 4 week stretch was only 3.4# and I'd like around 6#. Good thing is it's still going down.
Decided to up the intensity a bit with these assistance days going forward. Sticking with the Spoto pressing but added chains. That'll learn ya stupid arms!!
I also dug out my Euro pinch. First time playing with it in literally years and I think this would be a 3# PR. Couldn't quit get over the 200# milestone but it's damn close.
I think this shows again with how well grip stays as long as you're active between this and me still closing #3 grippers. Next test will have to be the axle I'm thinking. Should be interesting for sure.
Pinch during bench
Spoto Bench w/chains ~36#
45 x 3 x 8r
135 x 5
185 x 2
225 x 2
245 x 1
265 x 6 x 2r
Euro 2HP
57 x 2 x 5r
107 x 3
157 x 1
167 x 1
177 x 1
187 x 1
198.0 or 197.8 x 1 - weighed
203 x 2 x hops
Pendley Row
225 x 3
245 x 3
265 x 3
275 x 3 x 3r
http://www.youtube.com/watch?v=veodF6HrOec
Subscribe to:
Posts (Atom)