D1B3 - Squat

February 29, 2016

Before Supper

D1B3 Squat. Felt good but don't want to crank on the squats too much yet as today is basically my first niggle free day in a while. I need to put in a serious effort to fix my wrist supination. Even the EZ bar is a painful stretch. 

Pin (11) Squat - no belt or sleeves 

45 x 5 x 3r

135 x 3

185 x 2

225 x 2

275 x 2

315 x 1

365 x 1

405 x 3

345 x 1 - meh. Going to take it easy yet

GHR BW x 3 x 12r

45' KB Shrug 24k ea x 3 x 20r

WG Pulldowns 150 x 3 x 12r

EZ Curl 85 x 3 x 10r - definitely my left bicep tendon through the shoulder that's hooped. 

https://instagram.com/p/BCY9ofxymDh/

D4B2 - Press

February 26, 2016
Afternoon

D4B2 Press.

Seated Pin (22) Press - push forward against rack
45 x 3 x 8r
95 x 6
135 x 3
155 x 3 x 6r

Superset
Dip BW x 3 x 8r
Ring Row BW x 3 x 8r

Face Pulls MM x 3 x 20r
Pressdowns Avr x 3 x 20r

D3B2 - Pull

February 25, 2016
Afternoon

D3B2 Pulls.

Recumbent Bike 4.4km/15min

Sumo Deads
135 x 3 x 3r
225 x 3
315 x 3
365 x 2
405 x 3 x 5r - pretty easy but it's the first time doing sumo in ages so may as well take it slow.

Step-ups
+80 x 8, 10, 15 - left is way better than the right. My upper right thigh is getting niggled same as what squats have been bugging me. Thigh, hip, low back. Probably need more unilateral work.

Snatch Shrug
225 x 2 x 20r

Chin Pulldowns
150 x 3 x 10r

EZ Reverse Curls
85 x 3 x 10r

Doing the nice and light bb style back work this week is sure pumping the hell out of it as well.

D2B1 - Press

February 23, 2016

Afternoon 

D2B1 Press. Reverse gripping for the first time in ages to give my shoulder a break. 

Dislocates m x 2 x 15r

Reverse Grip Bench

45 x 3 x 8r

135 x 8

185 x 5

225 x 3 x 12r

BB Row

225 x 3 x 10r

Seated BB Press - Unsupported 

45 x 2 x 8r

95 x 5

135 x 4 x 8r

DB Skullcrushers 

40e x 2 x 15r

Weighted Crunch

95 x 3 x 12r - these are going to cramp me up for a bit I think...

https://instagram.com/p/BCJMwEVSmMM/

C1D1B1 ASS - Squat Day

February 22, 2016
Before Supper

Cycle 1, day 1, block 1 of the ASS program. Just going to do Ashman's system again for a while. Heal up and have fun.

Good sweat. Finding weight, reps, and pacing for this setup again.

Recumbent Bike 4.8km/15min

KB Squat - reg & goblet
BW x 3 x 3r
24k/32k/40.8k x 3
48k x 10
56k x 2 x 10r

GHR
BW x 3 x 10r

45' Bench KB Shrug - 1 sec pauses
24k ea x 3 x 15r

WG Pulldowns - was going to scale the actual weight but my batteries are dead.
150 x 3 x 10r

45' Incline DB Curls
40e x Nope. Pretty sure it's my bicep tendon through my left shoulder that's niggled.

Band Hook Curl
MM x 3 x 10r

Lazy so I left out abz.

Squat ~70% and an Epiphany

February 19, 2016
Before Supper

Squat ~70 to 75% of training 1RM (supposedly)

Recumbent Bike 4.8km/15 minutes

Band Pullaparts

SSB Squat - wore my weightlifting shoes
45 x 4 x 3r
135 x 3
225 x 2
315 x 1
340 x 1 - upper thigh feels weird. Switched to high bar

HB Squat
45 x 3
135 x 3
225 x 3
315 x 1
340 x 3 - dang

Well. I think I need a reset. Just got too many persistent niggles. Getting older blows. Might do a couple of ASS cycles for 6-9 weeks. I wish I knew what I know now as a teen....

Deads - 70% Day

February 17, 2016
Before Supper

Deads ~70%. I'll just start writing the intent percentage instead of the light, medium, and heavy classifications.

As far as maximum recoverable volume goes I think I'll just cut the secondary movements out of my deadlift day so my low back gets a bit more recovery week to week as I'm abusing it pretty good with all of the squatting.

Recumbent Bike 4.6km/15min

Standing Band Dislocates Mini x 3 x 15r

Block Pulls - 5"
135 x 4 x 3r
225 x 3
315 x 3
365 x 2
405 x 2
455 x 4 x 6r

GHR +MM x 3 x 5r

Bench - Light

February 16, 2016
Before Supper

Bench light ~70-75%

CG Bench
45 x 3 x 10r
135 x 5
185 x 4
225 x 4 x 6r

Spoto Bench
255 x 3 x 6r

BB Bent Row
225 x 4 x 10r

EZ Upright Row
85 x 3 x 10r

Squatting

February 15, 2016
Before Supper

Squat heavy. ~80-85% of my training max.

Recumbent Bike 4.6km/15min

Squat - box squatted to ensure I didn't go too deep and aggravate my healing back.
45 x 5 x 3r
135 x 3
225 x 3 - 17" box
315 x 2 - 15" box
365 x 1 - 13.5" box
405 x 1 - 13.5" box
425 x 4, 4, 1, 3 - 13.5" box. 3rd set felt ugly on my outer right thigh. Set back up with a narrower stance and finished the set.

Pin Squat
P15 - 225 x 4
P13 - 225 x 2
P13 - 315 x 4
P13 - 340 x 4

I'll call tonight a success as I didn't bugger myself up again. Threw in the pin squats as something different than paused squats. I also remembered doing one of Rex's pin squat programs a ways back with good success.

Bench - Heavy

February 12, 2016
Late, Before Supper

Bench, heavy day. Still sick. I also think not working is throwing off my whole routine of getting excited to get down here. Funk's coming.

Clubbell Circuit
15# x swing/clean/shield cast/mill/rev. mill x 10r

Paused everything

Bench Press
45 x 3 x 8r
135 x 5
185 x 3
225 x 3
255 x 2
275 x 4
285 x 2 x 4r

Red Slingshot
315 x 4

CG Bench
245 x 4
255 x 2 x 4r

Hip-Belt Squatting

February 11, 2016
Before Supper

Went with hip belt squats as my low-right back is still a little niggled. Not really hurting anymore but I'd better let it heal. I'm also sure I'm sick with something; sweat, sneezing, mild headache, etc.

Recumbent Bike
15 min, 4 km, level 3

BW Squat 3 x 5r

Hip Belt Squat w/Landmine
45 x 5
90 x 5
135 x 2 x 5r
160 x 2 x 5r
185 x 3 x 5r

GHR
BW x 6
+mini x 3 x 6r

Deadlifts - High

February 9, 2016
Evening - Late supper

Deadlift, heavy day.

Recumbent Bike - 15 minutes, 4 km

Deadlift
135 x 5 x 3r
225 x 3
315 x 1
405 x 1
455 x 4
465 x 2 x 4r

Niggled my low back a tad. Right side. Must be overcompensating because it's always my left that gets tweaked. Hopefully some light reverse hyper and Robax helps.

Reverse Hyper
90 x 15
180 x 3 x 20r
Really working on a good stretch and contracting through the glutes.

Bench - Med

February 8, 2016
Before Supper

Medium bench. First day of started CWS strength block for my bench now as well. Shoulders and arms feeling really beat up today for some reason. Just achey.

Bench Press - Paused
45 x 3 x 10r
135 x 5
185 x 3
225 x 3
255 x 4 x 5r

Wide Grip Bench - Index on Rings
215 x 3 x 5r

T-bar Rows w/Trap Bar
135 x 10
180 x 3 x 10r

Seated DB Presses w/o Support
65e x 2 x 10r - felt that upper part of my back that's been getting niggled a bit during the cleans. Really worked on staying super tight and it's not bugging me now.

I do have some kind of cold or something wearing me down though. No coughing and such but I've been having some sneezing fits and am really tired. Deadlifts should be fun tomorrow.

C3 Squat LT

February 8, 2016
Before Supper

Begin the 3rd cycle with light squats. Might be getting sick. Feeling really run down and tired today.

Recumbent Bike for 15 minutes, 4 km

SSB Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
335 x 4 x 6r

SSB Pause Above Squat
270 x 3 x 6r

Grip Between Sets
MMS
T x 3 x 10r
GHP5 x 3
20mm Block IM2.5 x 3, 3, 3, 3/1+1 - bad set with the left

2" FBBC Crusher Deads - been a looong time
100 x 5
125 x 3
150 x 3/2 - set my training maxes at 165/160

Deload Squats

February 5, 2016
Before Supper

Deload HB Squats
45 x 5 x 3r
135 x 3
225 x 2
255 x 4 x 5r

Still Deloading

February 2 and 3, 2016

Still de loading

February 2

Push-ups - short rests - lazy and didn't feel like benching
BW x 20, 15, 10, 10

February 3

Deadlift - 70% of working sets weight & volume
135 x 4 x 3r
225 x 3
315 x 4 x 5r

And I just really like this song.
http://www.youtube.com/watch?v=msgGYgvIDnk&sns=em

Bench and Squat Deload

February 1, 2016
Before Supper

Crap day. Wanted a PR single with my bench but even my working weights weren't there today.

Also started this week as a deload week. Next week I'll fire up using the JTS strength block for my bench as well.

Bench Press
45 x 3 x 7r
135 x 5
185 x 3
225 x 2
275 x 1
305 x 1
325 x 1
345 x F - felt light to handle
335 x F - last couple of inches

HB Squat - Piston
45 x 3 x 3r
135 x 3
225 x 2
250 x 4 x 5r