B1 Pulls

September 30, 2016
Before Supper

Block 1 pulls. Well I've been getting progressively sicker over the past couple of days. Just tried to get moving a bit but everything was feeling heavy.

DO Deads
135 x 3 x 4r
225 x 3
315 x 2
365/405/455 x 1

4" Block Pulls 495 x 2 x 5r

Euro 1HP 58 x 5 x 5r

Euro KB Sup. 4s Holds x 2 x 1r

W5 Bench

September 27, 2016
Before Supper

W5 Bench. Damn this sucks. Fighting with weight that I was doing sets of Spoto presses of 8-10 reps just a few months ago...

Bench Press
WU
265 x 4, 3+1, 4, 4

Slingshot 265 x 9, 7

Low Cable Row 220 x 4 x 10r

Band Extensions x 150r (sets of 15-35)

Speed Gripper #1 x 5 x 3r

DB Rock 40e x 1 x 50r

B3 Squat

September 26, 2016
Before Supper

Block 3 squat.

Front Squat
45 x 4 x 3r
135/185/225 x 3
275 x 2
235 x 5, 5, 5, 4 - failed at the 5th. Very weak at these at the moment.

GHR x 3 x 10r

BB Shrug 405 x 3 x 8r

Band Hammer Curls x 100r


Grip

Euro Wrist Curl 58 x 3 x 8r

Euro 2HP
108/138/158 x 3
168 x 1
173 x 4, 4, 7 - 30s - 143 x 10

Blob 40# x 1 x 10r

Blob Neg 45# x 2 x 1r

Grip Topz Stub
29.4/34.4 x 1, 39.4 x f

GT Half Penny
29.4 x f
14.2/19.2 x 1
24.2 x 3 x 1r

Left is substantially stronger for the Grip Topz

TTK Negs 20 x 3 x 1r

http://www.youtube.com/watch?v=rQDd7MJNGYY

W5 Press

September 23, 2016

Before Supper

Week 5 press. 

Standing Press

45 x 3 x 8r

95 x 5

135 x 3

165/185/205 x 1

215 x 2 x F - whadda fhaak! Staaahhhp!!!

September 24, 2016

Before Supper

Redux

Standing Press

45 x 3 x 8r

95/135/165 x 3

185/205 x 2

215 x 4 x 1r, 3

Klokov Press 135 x 3 x 6r

Reverse Grip BB Row 185 x 5 x 10r - supination is the tough thing

Band Pressdowns x 100r

Grippers

B2 Pulls

September 22, 2016

Before Supper

Block 2 deads. Ashman. Starting low for a good ramp up. 

BWTG Trapbar Deads - low handle

130 x 3 x 4r

220 x 3

310 x 2

360 x 3 x 6r

Front Squat to Box

WU to 225 x 3 x 8r

TB Shrug 225 x 3 x 12r

Chin - to niggly. I'll use my back lots tomorrow for overhead pressing too. 

Band Curl x 100r

Grip Stuff

Climber Pinch

WU to 149.5 x 3, 3, 3, 7 - 30s - 124.5 x 10

IM Hub 49 x 3 x 3r

TTK Negs 15 x 1, 20 x 3 x 1r

W4 Bench

September 20, 2016

Before Supper

Week 4 bench. Down to 248 and change this morning. Skinny-Minnie. 

Bench Press

45 x 3 x 8r

135/185/225 x 3

255 x 4 x 5r

Slingshot

315 x 3

335/355 x 1

Dip +25 x 3 x 8r

Low Cable Row 200 x 3 x 15r

Grip

Gripper speed work/recovery IM1 x 5 x 3r

Climber Wrist Curls 12.5 x 20, 25 x 3 x 15r

DB Rotations 25 x 100r

B1 Squat

September 19, 2016

Afternoon 

B1 squat, Ashman stuff. Next time either have to drop the weight, improve on my rests, reps or both. Ego check. 

Squat - 90s rests, last set was more like 120s

45 x 4 x 5r

135 x 5

185/225 x 3

275 x 10, 8, 8 - sweaty 

GHR 4 x 8r

DB Shrug 1s Pauses 105e x 3 x 10r

NG Chin Triple RP x  9, 11, 9

Band Hammer Curl x Bunch

W4 Squat -Nope

September 18, 2016

Before Supper

Week 4 squat. Not having a good training day. Not nourished properly and we babysat the Grandgoober last night and today. I think he's slept for about 2 hours in that time. 

Got going but everything was feeling heavy so I did a deload rep/weight scheme on the 2HP (Jay had the grip seminar, grip together yesterday) and couldn't be bothered with more than a couple squat sets. I'll try again tomorrow. 

Squat

Up to 425 x 3 x 2r

2HP to 158 x 3 x 3r

W3 Press

September 16, 2016

Before Supper

Week 3 press

Standing Press

45 x 3 x 8r

95 x 5

135 x 3

165 x 2

185 x 1

205 x 3, 3, 3, 3, 7

Klokov Press

105 x 10, 10, 10, 9

BB French Press

105 x 10, 10, 10, 9

Reverse BB Curl

105 x 3 x 5r

Grippers

W3 Grip

September 14, 2016

Before Supper

Week 3

2HP Wrist Curls 58 x 3 x 5r

Euro 2HP

108/138/158 x 3r

173 x 4 x 3r 30s Rest 123 x 15r

Sumo DO Axle

123/213 x 5

263 x 1

303 x 6.5 within 60s

Finger walk 6# sledge

W3 Bench

September 11, 2016
Before Supper

Week 3 bench. Feeling better and starting to get my groove back.

Bench Press - 24"
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
245 x 1
265 x 5 x 3r

Slingshot
315 x 3, 335 x 1, 355 x 1

Dip x 12, 10, 10

Neutral Chin w/FG RP'd x 3-3-2, 3-3-2, 3-2-2


Grip

Grippers

Baby Inch Picks

40# Blob Picks

DO 6" gr8

W3 Squat

September 9, 2016
Before Supper

Week 3 squat

Camber Front Squat - way tougher
85 x 2 x 2r
135/185/225 x 2
275 x 2 x 1r

Camber Squat
275 x 2
325 x 5 x 6r

Sumo DO Axle SLDL
123/213/263/303 x 5r
Easy peasy. Had a few more not bad reps with this and the 2HP so moving in the right direction. About a 7 to 7.5.


Grip
2HP Wrist Curl 58 x 3 x 8r

2HP Euro
108/138/158 x 3
168 x 3, 3, 3, 5 - 30s dropset to 118 x 15

W2 Press

September 7, 2016
Afternoon

Week 2 press

Standing Press
45 x 3 x 8r
95 x 5
135 x 3
165/185 x 2
195 x 5 x 5r

Klokov Press 95 x 5 x 10r (may have did 6 sets)

Standing BB French Press 95 x 10, 10, 10, 10, 8

BB Curls 95 x 3 x 8r

Grippers

W2 Deads

September 4, 2016
Morning and Afternoon

Week 2 deads. Figured I'd cycle in some axle deads as long as I'm within 15% of my regular pulls.

Morning

Axle Deads
123 x 3 x 3r
213 x 3
303/353/393/443/463/483/503 x 1 - started to slow down so I stopped here
413 x 5 x 3r

Afternoon

Band GM's 1 x 30r

Paused Axle Rows 173 x 1 x 20r

Started with grippers but tweaked a tendon during the warm-ups so I'll give it a go in another couple of days.

W2 Bench

September 1, 2016
Before Supper

Week 2 bench. Big caloric deficit. Haven't really felt like eating much. Oh, and wicked DOMS from Tuesday's squats and GM's.

Bench Press - 24"
WU to 255 x 6 x 4r
Felt really weak to start but as I kept going muscle memory started to come back and the reps became much easier.

Slingshot
275 x 2
315 x 3
335/355 x 1

Superset
Dip 3 x 10r
Close Neutral Grip Chin w/FG 3 x 7r (RP)

Pullaparts 100r

Grip
1HP w/Euro at 54mm
58 x 3 x 5r
68 x 2 x 5r

Baby Inch Picks 5 x 1r