Squat - Heavy Day

January 29, 2016
Before Supper - Late

Heavy squat day ~80% of my training 1RM. Still niggled a bit in the upper back but as long as I take a bit higher bar position it's not bugging me too terribly. Back started off really pumped yet from Wednesday. Thinking my next cycle I may go to low bar straight through.

Squat
45 x 5 x 3r
135 x 5
225 x 3
315 x 2
365 x 1
405 x 1
420 x 3 x 4r

Paused Squats
335 x 4, 1 - top of my left knee wasn't happy so I stopped there.

Reverse Hyper
180 x 15
270 x 3 x 15r

Deadlift - Medium

January 27, 2016
Afternoon

Medium deadlifting. ~75% of my training 1RM.

Replaced the deficits with snatch grip pulls due to me doing deficits last week instead of block pulls for some reason. Anyways I like how these hit my back better.

Deadlift
135 x 5 x 3r
225 x 2
315 x 2
385 x 1
425 x 4 x 5r

Snatch Grip Deads
315 x 3 x 5r

Weighted Crunch
95 x 3 x 10r

W12 - Prep Bench

January 26, 2016
Afternoon

Week 12. Just a bit of work to stay fresh for Saturday's attempts.

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

Some band face-pulls, rotations, curls, and such.

Squat - Medium Day

January 25, 2016

Before Supper

Medium squats ~75%. Probably do one more cycle after next week's deload then go for a peak. 

SSB Squat

45 x 4 X 3r

135 x 3

225 x 2

315 x 1

355 x 4 x 5r

SSB Pause Below Squat

285 x 3 X 5r

GHR

BW x 3 X 8r - next time I'll start adding some band tension. Guess my hammies aren't too bad for being a fatty with twiggy legs. 

https://instagram.com/p/BA-7BkwymLo/

W11 - Bench Assistance

January 22, 2016
Afternoon

Week 11 bench assistance. Worked sufficiently with the 2 board to hopefully have some supercompensation next Saturday.

2 Board Bench
45 x 3 X 8r
135 x 5
185 x 3
225 x 3
275 x 2
305 x 4 - working in the rep range that works out to about 345 last week and this week.
315 x 4 x 3r

2 Board Close Grip
250 x 3 X 8r

D-Handle Pulldowns
255 x 3 X 5r

Squat - Light

January 22, 2016
Before Supper

Squat light (~70%). Second light session of my second cycle.

Took a look through my last couple of years squatting as these seem low on accessory but my weekly volume has basically doubled with both the competition lifts or variations thereof. Shorter workouts but much more overall volume within the right percentage ranges.

SSB Squat
45 x 4 x 3r
135 x 3
225 x 2
300 x 1
330 x 4 x 6r

SSB Squat Pause Above
265 x 3 x 6r

Light Pulls

January 20, 2016
Before Supper

Light Pulls. Switched to the JTS strength block for my pulls now as well. Not sure what my deficit pulls or pause pull strengths are so I'm using 85% and 95% respectively of my training max to establish training maxes for these lifts. I'll adjust as required.

Deficit Deadlift - 45mm
135 x 5 x 3r
225 x 2
315 x 1
335 x 4 x 6r

Pause Deadlifts - Probably would've been better using 90% instead of 95%. Oh well. Stimulating!
385 x 6
375 x 2 x 6r

W11 BG - Bench

January 19, 2016
Before Supper

Week 11. Work up to my training max again today. Next week I'll see how much zazz I've got to pass it.

I still need to play with form. By throwing the bar up (towards my head) I seem to lose the ability to really lock out my elbows. Pushing more straight or "down" I get a bit more. Work, work, work.

I also think I'm getting up to my weekly MRV with my bench. A bit of a back off should be good for a PR. I think I'll push hard on Saturday, deload next Monday, and go for a PR next Saturday.

Bench Press
45 x 3 x 8r
135 x 5
185 x 4
225 x 2
275 x 2
305 x 1
320 x 1
335 x 1, F, 1 - fail was right at lockout
295 x 4, 3, 3, 3, 3

CG Paused Bench
255 x 4
265 x 2 x 4r

Squat - Heavy Day

January 18, 2016
Afternoon

Heavy Day. First of the second cycle. Doing a single at 90% of my training 1RM to keep familiar with singles.

Squat - tried low bar but it effed my back again so I finished off with about a mid-rack position
45 x 4 x 3r
135 x 3
225 x 2
315 x 2
365 x 1
405 x 1
435 x 1
460 x 1
415 x 3 x 4r

Paused Squats
330 x 2 x 4r

Reverse Hyper
180 x 10
270 x 3 x 10r

W10 - Bench Assistance

January 16, 2016
Afternoon

Week 10 bench assistance.

2 Board Press
45 x 3 x 8r
135 x 5
185 x 5
225 x 3
275 x 1
295 x 6 x 5r - I'll up the volume and weight over the next couple of weeks to get a good super-compensation going.

CG 2 Board Press
245 x 2 x 8r

D Handle Pulldowns
250 x 3 x 5r - true weight. I can balance myself at 270#

Concentration Curl - Strict
50e x 8/6+2*, 6+2*/4+2*

Squat Medium

January 15, 2016

Before Supper

Medium day. Guts are thrashed from some Dairy Queen ice cream at lunch so I evacuated my bowels a few times, slammed a Red Bull, and chased it with some Kaopectate. Let's get this show on the road!

I'm also going to start a 5 day a week split to keep the overall volume up but to save myself on the day I was doing a full squat and deadlift routine on the same day. 

Monday - Squat

Tuesday - Main Bench

Wednesday - Deadlift

Friday - Squat

Saturday - Bench Assistance 

Narrow Stance SSB Squat

45 x 4 x 3r

135 x 3

225 x 2

315 x 2

350 x 4 x 5r

Narrow Stance SSB Below Parallel Pause Squat

280 x 3 x 5r

GHR

BW x 3 x 6r

Form police throw your two cents in. This is my first go with a GHR. 

https://instagram.com/p/BAlRCBsSmHH/

W10 BG Bench

January 12, 2016

Afternoon 

Week 10. Felt okay. Got a touch and go double with 325 so I'm happy about that even with my foot kicking out. 

Also got my GHR today so I'll have to find a spot and put it together. Probably take the treadmill out of here. I don't think it'll get as much use for some reason. 

Tried some dumbbell rows and my mid-back is still angry. 

Bench Press

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

275 x 2

300 x 1

325 x 2 - TnG

285 x 4, 4, 4, 4, 5

Seated BB Press to Top of Head

45 x 3 x 10r

95 x 5

135 x 3

155 x 3

175 x 2 x 5r

Dip

BW x 5

+45 x 2 x 5r

D Handle Pulldowns

150 x 10

200 x 3 x 10r

https://instagram.com/p/BAdL3i1ymOB/

Round 2, Strength Block - Light Squats

January 11, 2015

Round 2 of the strength block cycle. Light day. Had to use my SSB instead of doing high bar as my fresh tattoo gets too torqued up getting under the bar. 

Narrow Stance SSB

45 x 3 x 3r

135 x 3

225 x 2

285 x 1

325 x 4 x 6r

Narrow Stance SSB - Pause Above

260 x 3 x 6r

One-legged RDL's

135 x 2 x 8r

Reverse Hyper

180 x 2 x 10r

Grip Between Sets

MMS Grippers

T x 3 x 10r

HG250 x 3

IM2 x 1

IM2.5 x 5 x 3r

KB 1HP Supinations

55 x 5 x 5r

https://instagram.com/p/BAauambymD4/

Bench Assistance

January 8, 2016
Before Supper - bit hungover today

Bench assistance. Last few weeks of the peak so I'm sticking with movements that are as close to the competition bench. Also continuing to use the block to let my shoulders rest. I also couldn't use my wrist wraps as my fresh tattoo goes right down to my hand and and I don't want to bugger it while it heals.

Left my back alone too. It's feeling better today but I don't need to push it. Snatch grip pulls are magic or healing it and making it feel better though. I attempted to do some side raises as well but I could feel it in my back on that first rep so I left them be.

Band face pulls between bench warm-ups.

2-Board Bench - Worksets
45 x 3 x 8r
135 x 5
185 x 5
225 x 3
255 x 2
285 x 5 x 5r

2-Board Close Grip Bench - 1" from smooth
225 x 8
245 x 8

DB Hammer Curl Giant Set
100e x 3/90e x 3/80e x 4/70e x 4

Light Squat & Pull

January 7, 2016
Before Supper

Second light/deload day this week. Back is still iffey and a little wore down from a days worth of tattooing on me yesterday.

SSB Squat Narrow Stance
45 x 3 x 3r
135 x 3
225 x 2
225 x 4 x 5r - forgot to add plate. Oops!

Snatch Grip Deads
135 x 2 x 3r
225 x 3
315 x 3 x 5r

Grip Between Sets

MMS Grippers
T x 3 x 10r
HG250 x 3
IM2 x 2
IM2.5 x 4 x 3r - left was a better crusher today

Blobbing

W9 BG Bench

January 5, 2016
Before Supper

Week 9.

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
275 x 1
300 x 1
320 x 1
275 x 3 x 6r

Seated BB Press - Top of Head
45 x 3 x 10r
95 x 8
135 x 5
185 x 3 x 3r

Dip
BW x 5
+45 x 2 x 4r

DB Hammer Curl - Giant Set
80e/70e/55e x 10

W4 - Squat Deload

January 4, 2016
Afternoon

Week 4 deload. Went with the SSB as my upper back is still niggled. Thought more about the high bar/SSB work too and brought my stance in to shoulder width as well.

SSB Squat
45 x 4 x 3r
135 x 2
185 x 2
225 x 1
245 x 4 x 5r

RDL - Snatch Grip
135 x 3 x 10r

Grip Between Sets
MMS Grippers
T x 2 x 10r
HG250 x 3
IM2 x 4 x 5r

KB Pinch Supinations
Dev x 4, 5, 5, 5

Band Wrist Curls - Hooking
LT x 3 x 12r

Bench Assistance

January 1, 2016
Before Supper

Bench Assistance. More specificity and frigging popped my back again. At the bottom of my 3rd rep with my right arm doing dumbbell rows. Felt a definite crunch. Finished the right and did the left hoping it'd pop back. Rolled around on my roller for a bit. Dunno. It's at a spot that can make it hard to breath at times. Cut today short.

Side note is that I tried Kodey's supinating one-hand pinches today for the first time. Yep, they'll cook a guy.

2-Board Press
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
275 x 5 x 5r

DB Rows
125 x 10

EZ Skullcrushers
85 x 5
105 x 5
125 x 4 x 5r

Grip Between Sets

MMS Grippers
IMT x 3 x 10r
HG250 x 5
GHP5 x 4 x 5r

1HP Supinations
Euro x 3 x 4r

Sledge to Melon Lever - seated (low ceiling)
10# x 3, 3, 3/1 - left wrist isn't nearly as stable.