W2 Squats

August 30, 2016
Before Supper

Week 2 squats. Left wrist is really gimped for some reason but luckily I've got choices of equipment to do some work arounds. Today it's with the camber bar.

Camber Squat - little trickier coming out of the hole
85 x 3 x 4r
175 x 3
265 x 2
315/365 x 1
405 x 6 x 2r

Camber Speed Squats - too niggly on my back yet

Camber GM's 265 x 3 x 8r

Grip
1.5" Block Set
GHP6 x 2 x 1+n
IM2.5 x 2+VN, 2, 2, 2
Metal Strip Hold IM2.5 x 15s, 18s

Press - New Cycle

August 27, 2016
Afternoon in the rain.

New press cycle.

Standing Press - brought my grip way in. ~1" off the smooth
45 x 3 x 8
135 x 5
165 x 3
185 x 5 x 5r

Klokov Press 95 x 10, 10, 8 - that ramped up quick!

Superset
CG Bench 135 x 10, 185 x 4 x 8r
CG Neutral Chin w/FG x 5 x 3r

Pullaparts x 100r

Pulls

August 25, 2016
Before Supper

Pulls. Did gripper negatives and overcrushes between all sets.

Deadlift - back is still off so I stayed at a relatively low weight for some singles
135 x 3 x 4r
225/315 x 2
365/405/455 x 1
495 x 5 x 1r

Paused DB Rows 125 x 3 x 10r

Starting to Bench Again

August 23, 2016
Before supper

Bench press. February 12 was the last time I actually did "work" with the bench press due to my shoulder. By not benching and losing over 20 pounds of body weight since then I guess has taken a toll....

Time to start the work again.

Bench Press - playing with widths
21"
45 x 3 x 8r
135/185/225 x 5
255 x 3
265 x 4 - holy crap!
24"
255 x 5, 5, 4 - whaaa?
245 x 2 x 5r

Slingshot
245/275/315 x 2
335 x 1

Superset
Dip x 3 x 10r - RP last two sets
KB Row 90 x 3 x 10r

KTA

W1 Squat

August 20, 2016
Noonish

Week 1 squat. Back is still a little niggly so I'm squatting to a box.

Week 2 of KTA firing up. Doing chin/pull-up variations between gripper sets for 10 sets. Taking some of the ideas from Pavels fighter pull-up program. Just adding more sets, more workdays, and non-lineal progression to the reps. Last 6 days I achieved 127 total reps. This week should be well north of 180.

Front Squat - box
45 x 3 x 5r
135 x 5
185/225/275/315 x 2

Squat - box
225 x 5
305 x 4 x 8r

Superset
GHR x 2 x 10r
Leg Ext 100 x 2 x 10r

Angle grip pull-ups
KTA Week 2

Deload Press

August 17, 2016
Before Supper

Deload the press.

Standing Unilateral DB Strict Press
30e x 2 x 15r
55e/65e x 15

KTA

More pull-ups

W1 M/O Deadlift

August 15, 2016

Workout split to get stuff done today.

Noonish

Deadlift
135 x 4 x 3
225 x 2
315/365 x 1
385 x 4 x 4r
445 x 2 x 2r
385 x 8

GHR x 3 x 8r

Before Supper

More KTA
More pull-ups
KB Rows

W8 Dipping

August 12, 2016
Before Supper

Week 8 dipping. Done this cycle. Thinking about another 8 week run with overhead pressing as the primary focus and bench and dip as support.

Dip
BW x 4 x 3r
+30 x 3
+50 x 2
+70 x 4 x 1r, 2

Bench - Tried pinkies out to the rings
225 x 3 x 6r

NG Chins between sets
2 x 1r
8 x 3r
1 x 2r (28r)

12s Negatives 3 x 1r

W8 Squat

August 10, 2016
Before Supper

Week 8 squats. Back is a bit gimpy after wrestling with my niece and nephew then aggravating it with Monday's pressing. Today was supposed to be my squat peak week but I'll hold off until next week and just put some belt squats in.

Belt Squat w/landmine
1p x 4 x 5r
2/2.5/3/3.5p x 5
4p x 5 x 10r
Sweet, crippling pump. Good enough.

W7 Press

August 8, 2016
Before Supper

Week 7 press

BB Press - to a bit of a push press
45 x 3 x 8r
95 x 5
135/165 x 3
185 x 2
205/215/225/235 x 1
245 x 2 x f - dangit
225 x f - fffff
Strict 185 x 5, 5, 5, 4

Upright Row - very strict 95 x 4 x 8r

BB Front Raise x 3 x 15r

W7 Deadlift

August 5, 2016
Before Supper

Week 7 deadlift.

Deadlift
135 x 4 x 3r
225 x 2
315/405/455/495 x 1
525 x 5 x 1r

Pro Angle Neg Pull-ups x 6, 10, 8, 8, 12

T-Bar Row
1p/2p x 15
3p x 2 x 15r

W7 Dip/Bench

August 3, 2016
Before Supper

Week 7 dip & bench. No sleep last night as Marty was needing out about every 1.5-2 hours. 5:30 I decided to just stay up with the little guy.

Dip
BW x 4 x 3r
+30/50 x 2
+65 x 5 x 2r

Superset
CG Bench 235 x 7, 6, 5, 5, 5
Neg Angled Pro Chins x 5, 10, 8, 8, 10