W3 JJ - Squats

November 30, 2015
Before Supper

Week 3. Well found out I'm laid off today and go return my stuff in the morning. That's how she goes, just 1.5 months short of 10 years.

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

Squat
275 x 3 x 1r
315 x 1
340 x 2

Done. My leg didn't feel quite right and I think I bruised my back last Sunday. I placed the bar a little lower and I don't think there's enough meat there and it's been bugging me a lot all week.

Maybe a light week should be in store with all of the other crap going on. Maybe.

W3 BG - Bench Assistance

November 26, 2015
Before Supper

Week 3 bench assistance

Bench Press - pinkie on rings
45 x 3 x 8r
135 x 5
185 x 3
225 x 2 x 8r

Superset
Dip w/18# x 2 x 12r
T-Bar Row 205 x 2 x 12r

Giant Set
Pushdowns 100 x 2 x 12r
EZ Upright Row 85 x 2 x 12r
EZ Reverse Curls 85 x 2 x 12r

W6 BG - Pulls

November 25, 2015

Before Supper

Week 6. Front squats would be a lot better without getting choked out past 3 reps. 

Front Squat

45 x 3 x 3r

135 x 3

185 x 2

225 x 1

255 x 1

270 x 3 x 5r

Deadlift

135 x 3

225 x 1

315 x 1

405 x 1

425 x 6 x 1r - 60s rests

RDL's

185 x 2 x 20r

DB Row - nixed tonight. Upper back has been feeling "off" since Sunday. 

https://instagram.com/p/-hxKNpSmOb/

W3 BG - Bench

November 23, 2015
Before Supper

Week 3. Bench sets until and including the fail at a 21" grip. Guess I know I'm stronger wider now.

Bench Press
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
275 x 1
300 x 1
320 x f (21" grip), 1 (normal grip)
285 x 3, 3, 3, 3, 4

Superset
DB Front Raise 45e x 3 x 7r
DB Rear Raise 45e x 3 x 8r

Superset
Hammer Curl 65e x 2 x 10r
DB Skullcrusher 45e x 2 x 12r

High BB Row 185 x 3 x 10r

W2 JJ - Squat

November 22, 2015
Afternoon

Week 2.

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

Camber GM's
85 x 10
135 x 10
155 x 5 x 10r

W2 BG - Bench Assistance

November 20, 2015
Noonish

Week 2 bench assistance day.

Speed Bench - Narrow grip, 30s
45 x 3 x 10r
135 x 2
205 x 8 x 2r

Dip
+18# x 12, 10

V-Bar Row
180 x 2 x 15r

Superset
Pushdowns 100 x 3 x 8r
EZ Upright Row 85 x 3 x 8r
EZ Reverse Curl 85 x 3 x 8r

W5 - BG Pulls

November 18, 2015

Before Supper

Week 5. I think I'm getting a cold or something. Feeling a bit rundown and my chest don't feel right. 

Front Squat

45 x 3 x 3r

135 x 2

200 x 3 x 6r

Rack Pulls - R1 (16")

225/315/405/495 x 3

585 x 1

635 x 1

RDL's

185 x 3 x 15r

DB Row

162e x 1 x 18r

https://instagram.com/p/-PveCnSmEE/

W2 BG - Bench

November 16, 2015
Afternoon

Week 2. All bench sets except for the 310 were done with a medium grip (middle of the knurling).

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

DB Front Raises
45e x 3 x 6r

DB Rear Raises
45e x 3 x 6r

DB Hammer Curl
65e x 10, 8

DB Skullcrusher
45e x 2 x 10r

Low Cable Row
200 x 3 x 15r

W1 JJ - Squat

November 15, 2015
Afternoon

Week 1 JJ. I know, I know. I'm bouncing. I looked at what the BG had in store and I did basically double the squat volume and effort with Jesse's program for 6 months this year already and figured I won't go anywhere if I cut it substantially. So, off to mr Jobe's again.

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

Squat
275 x 2 x 1r
315 x 6 x 5r

Camber Bar GM's
85 x 10
135 x 2 x 20r

W1 D2 - BG Light Bench

November 13, 2015
Noonish

Week 2 light bench day. 5 year anniversary today as our one year anniversary of being mortgage free! Happy day!

Bench Press
45 x 3 x 8r
135 x 5
185 x 3
220 x 2 x 8r

Dip
18# x 2 x 10r

Giant Set
Pushdowns 100 x 2 x 8r
EZ Reverse Curl 80 x 2 x 8r
EZ Upright Row 80 x 2 x 8r

W4 - BG Pulls

November 12, 2015
Afternoon

Week 4.

Front Squat
45 x 4 x 3r
135 x 3
165 x 5
180 x 5
215 x 5
265 x 2, 3, 3, 3, 3

Deadlift
135 x 2 x 3r
225 x 2
315 x 1
365 x 1
380 x 6 x 1r

RDL
315 x 3 x 8r

DB Row - wore straps today
162# x 1 x 16r

Reverse Bend/DH Wraps/Touching
Gr5 x 51', 48'
FBBC 1/4" x 7" Sq x 24'

W1 D1 - Bench

November 11, 2015
Afternoon

Week 1, day 1. Time for something new bench wise so I figure I'll do Brad Gillingham's 12 week as I'm already 4 weeks in on his squat and pull program. On paper it looks like what I like (not that, that's what I always need though). A heavy single followed by heavyish rep work and a second lower weight day in the week.

Bench Press
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
275 x 1
300 x 1 - 3ct
270 x 3 x 5r

DB Front Raises
40e x 3 x 6r

DB Rear Raises
40e x 3 x 6r

DB Hammer Curl
55e x 2 x 10r

DB Skullcrushers
55e x 5
40e x 10

W4 - BG Squats

November 8, 2015
Afternoon

Week 4. Brad Gillingham's deload day.

Squat - high bar, close stance
Moved my grip in to ring fingers in the rings.
45 x 5 x 3r
135 x 10
185 x 10
225 x 2 x 2r
265 x 2
285 x 8 x 2r - done in 11 minutes

GM's
135 x 3 x 10r

W10 - Bench

November 6, 2015
Noon

Week 10. Had a bs attempt at a PR last night so just getting some work in to make up for it. Going with one of my old favourite routines; Anthony Ditillo's single repetitions.

Bench Press - worksets paused
45 x 3 x 8r
155 x 10
255 x 2 x 3r
315 x 5 x 1r
225 x 2 x 12r

DB Row w/o Strap
162 x 5, 8

Chins
BW x 5 x 3r

W3 - BG Deads

November 4, 2015
Before Supper

W3 BG Deads. Keeping it light on the back so I can give a good attempt at a max bench tomorrow.

Front Squat
45 x 4 x 3r
135 x 3
195 x 3 x 6r

Rack Pulls - R3 right below knee 225/315/405/495/545/585 x 3r
635 x 2
675 x 1

W10 - Bench Deload

November 2, 2015
Before Supper

Week 10 bench deload for a max attempt on Thursday.

Bench Press
Warm-up to 185 x 3 x 10r

BB Row
185 x 3 x 10r

Plate Halo's
45 x 2 x 20r

W3 MV Volume Squat

November 1, 2015
Afternoon

Week 3 of the volume block.

Squat - mentally exhausting fighting with my fibromangitus
45 x 4 x 3r
135 x 10
185 x 10
225 x 10
260 x 7 x 10r

SLDL
135 x 2 x 10r

Weighted Crunches
95 x 2 x 10r

http://www.youtube.com/watch?v=P3UxTNjfLCw&sns=em