W7 Squat

July 31, 2016
Before Supper

Week 7 squat. Deload grip.

Front Squat
45 x 4 x 3r
135/185 x 2
225/275/315 x 1

Superset 1
Back Squat
225 x 2 x 2r
315 x 1
370 x 6 x 4r

Pull-up Negs x 5, 9, 7, 7, 9

Superset 2
GHR (full RoM) x 3 x 5r

V2 Wasp w/1.5" Block 5ct x 3 x 5r

W6 Press

July 28, 2016
Afternoon

Week 6 press. Light day for press and pinch.

Seated, Unsupported BB Press
45 x 3 x 8r
95 x 5
135 x 3 x 8r, 10

Reverse Pull-ups x 4, 9, 6, 6, 8

Band Pressdowns Avr x 3 x 30r

Ring Rear Flies x 3 x 10r


Grip
Euro Wrist Curl x 3 x 5r

Euro Holds
107.2 x 10s
162.8 x 3 x 15s

45 Plate Hubbing

http://www.youtube.com/watch?v=lNAn4dx00r8

W6 Light Back

July 26, 2016
Before Supper

Week 6, light back. Second day of the negative pull-ups. Major DOMS from Sunday yet. Glad I'm giving these a try. Main reason the program isn't calling for concentric reps yet is I wouldn't get enough reps per set in to really hammer some strength building with this exercise.

Side note I'm a week into another cut and am down to 163.2# as of this morning and should be in the 150's by the end of the week. Not starving at all yet.

Also to note is that today the pull-ups weren't tweaking my shoulder or elbow. Brought my grip in about a hand width, slathered up in liniment, and did arm, elbow, and wrist rotations prior.

Negative Pull-ups x 3, 8, 6, 6, 8

Shrugs
315 x 10
405 x 3 x 15r

1.5" Block Set Grippers-3ct
R-GNC200/L-HG250 x 3 x 3r

Cut Gripper - 5ct
R-IM2/L-BBM x 3 x 1r

W6 Dip/Bench

July 24, 2016
Before Supper

Week 6 bench/dip.

Dip
BW x 3 x 3r
+30 x 3
+45 x 4 x 3r, 5

CG Bench 235 x 5 x 6r

Pull-up Negs - Trying the 50 Pull-ups Program from the bottom
BW x 2, 7, 5, 5, 7



Grip Between Sets
Euro Wrist Curls x 3 x 5r

Euro Holds
107.2 x 10s
162.8 x 15s, 15s, 25s, 20s

IM Hub Holds
31 x 10s
41 x 20s
46 x 4 x 10s, 30s/23s


http://www.youtube.com/watch?v=ASwUsxzaXN8

W6 Squat

July 21, 2016
Before Supper

Week 6 squat. So far squatting and such feeling pretty good spread out this way. Taking my 4 day cycle and just running it over a 3 day week so my regular 3 weeks is extended out to 4. So far progress is feeling pretty good like this.

Squat
45 x 4 x 3r
135 x 3
225 x 2
316/365/405/425 x 1
445 x 8 x 2r

Speed Squat 285 x 6 x 2r - 30s rests

GHR x 5 x 5r - arms up

Grip
1.5" Block Set w/3ct pauses
R - IM2.5 x 2 x 3r, GNC200 x 3 x 3r
L - HG250 x 5 x 3r

Light Set Practice - Closed them anyways
GHP6/GHP5 x 3 x 3r

2" V-Bar
112.5 x 3
160 x 5 x 3r
Pretending I have a neighbour downstairs and moving the weight really controlled and softly.

W5 Pinch

July 20, 2016
Before Supper

Week 5 pinch. Light pinch workout.

Euro Wrist Curls w/pause
57.2 x 3 x 5r

Euro Holds
107.2 x 10s
157.8 x 3 x 10s

IM Hub Holds
31/41 x 10s
46 x 2 x 10s

Band Finger Extensions

W5 Press

July 19, 2016
Before Supper

Week 5 press
Pressing went good. I'll get pinchy tomorrow.

BB Press
45 x 3 x 10r
95 x 5
135 x 3
165 x 2
185/205 x 1
225 x 3 x 3r, 4

BB Upright Row 135 x 4 x 6r

45 Halo's x a bunch

1st set and the sloppiest.
http://www.youtube.com/watch?v=DtyXpJQe2K0

W5 Deads

July 17, 2016
Afternoon

Week 5 deads. Had a bout of stupidity and buggered up my plate math on my top singles for deads. I'll know better next time....

Deadlift - JS platform against green bands
145 x 3 x 3r
235 x 2 x 2r
325/375/415/465 x 1
515 x 2 x F
395 x 5 x 3r

DB Row 85e x 10, 10, 25

Cable Pullovers 100 x 3 x 10r


Grip Between Sets
1.5" Gripper Block Sets w/2ct IM2/HG250 x 3 x 2r

2" V-Bar 157.5 x 3 x 3r

TTK 10 x 3 x 8r

Climber Curl Ext 12.5 x 3 x 12r

W5 Dip/Bench

July 14, 2016
Afternoon

Week 5 dip/bench. Still holding back and letting my shoulder heal.

Dip
BW x 3 x 3r
+30 x 4 x 3r, 7

CG Bench 235 x 4 x 5r, 6

Superset
DB Fly 55e x 2 x 12r
Ring Rows BW x 5 x 12r


Grip Between Sets
Euro 2HP
Wrist Curl Warm-up 57.2 x 3 x 5r
Holds
~107 x 10s
157.8 x 3 x 15s, 23s

IM Hub Holds
31 x 10s
41 x 4 x 15s, 35s/29s

2" Rafter Pinch Curls
22.5 x 3 x 5r

Pony Pinch Negs x 3 x 5r

W5 Squat

July 12, 2016
Before Supper

Week 5 squats.

Front Squat
45 x 5 x 3r
135/185/225/245/265 x 2

Squat
225 x 2 x 2r
315 x 1
345 x 6 x 4r

GHR x 2 x 10r - hands behind my head

Grip in between sets
1.5" Block 2ct IM2/HG250 x 5 x 2r

Heavy Set BBE 164# x 3 x 3r - right only. Left wrist wonky.

2" V-Bar
67.5/112.5 x 3
157.5 x 5 x 3r

Wrist Rocker 2.5 x 1 x F75 E50

W4 Press

July 8, 2016
Before Supper

Week 4 press. Happy with the pressing today. Should be good for a nice PR this summer.

Push Press
45 x 4 x 5r
95 x 5
135 x 3
165 x 2
185/205 x 1
215 x 5, 6, 4 - fun!

Upright Row 135 x 5 x 5r

Superset
BW Skullcrushers x 2 x 20r
Reverse Curl 45 x 2 x 20r

Grip Between Worksets

1.5" Block Set Grippers IM1.5 x 5 x 5r
Coin Holds IM1.5 x 2 x 1r

Was going to pinch my 45 bumpers for time. Apparently my hands were cooked as I barely made the farmers walk back to the garage with the buggers.

http://www.youtube.com/watch?v=jJW1oyc1yiY

W4 Deads

July 6, 2016
Afternoon

Week 4 deads

Deficit Deads on a JS Platform Against Green Bands
145 x 5 x 3
235 x 2
325/375/415/465/495 x 1
445 x 5 x 1r

DB Row 100e x 10, 10, 15

Reverse Hyper 230 x 3 x 10r


Grip between sets
1-11/16" Block Set
GHP5 x 3/2, 2/1, 2/1
IM1.5 x 2 x 8r

Rip apart a mini-deck

IM Hub Deads
31 x 2 x 5r
36 x 5
41 x 2 x 5r


http://www.youtube.com/watch?v=8xG9S3aPzYM

W4 - Dip/Bench

July 2, 2016
Afternoon

Week 4 dip/bench

Dip
BW x 4 x 3r
+25 x 2
+45 x 1
+65 x 1, 1, 1, 1, 3

CG Bench - second bit of benching. Stopping before form can break.
WU to 225 x 8, 7, 7, 6, 6

Facepulls x 3 x 20r


Grip Between Sets
2.5" Crusher Lifts 105 x 5 x 6r
Deloaded Blob Lifts & 3s Holds -15 x 2 x 3r
Reverse FBBC SQ 1/4" x 6" x not enough