B1 Deadlift

December 30, 2016
Afternoon

Block 1 deadlift

Snatch Grip Deads - 7" Block - Reg Grip
WU to 275 x 4 x 8r

SSB Forward Lunges - Quad dom.
WU to 95 x 3 x 8r
I want to devote more time to unilateral work. I think a bunch of my niggles and such are due to imbalances which this stuff should flush out. Basically learning the movement all over again.

2s KB Shrug - Behind Back
2 x 90e x 3 x 15r

Mid Grip Neutral Chin
BW x 3 x 1/2/3r
Grip change so starting from the bottom again.

SS
GHR Crunch BW x 3 x 12r
Seated Conc. Curl 45e x 4 x 6r

Bench

December 29, 2016
Afternoon

Start of another 10 x 3 cycle. Reading up on some programming last night I've decided to toss in some additional rows during my bench warm-ups and pullaparts during the worksets. I'm also going to go back to some general Ashman style training for squats and deads and try to shore up some imbalances. Getting my front squat to at least 80% of my back squat will be one anyways.

1a Bench Press
WU to 255 x 10 x 3r - trying to be as explosive as possible.

1b DB Row 100e x 3 x 10r

Pullaparts x 5 x 30r

45' Incline DB Press 80e x 10, 10, 7 - too short of rest. Probably just weak though.

Bench

December 29, 2016
Afternoon

First week of ramping up with the 10 x 3 again. Reading some articles yesterday and decided to throw in some extra rows and pullaparts during my benching. I've also decided to go back to just some Ashman style general training for squatting and pulls with the variety hopefully letting me heal up and focus on weak points. One of which is I'd like to get my front squat to at least 80% of my back squat. Lots of work.

Bench

December 26, 2016
Afternoon

Medium bench day with some Acid Bath. Damn I wish these guys were still putting out albums. Shame.

Bench Press
WU to 230 x 5 x 7r

EZ Skullcrushers to CG Bench Burnout - strict to my forehead and up
95 x 2 x 10-10r

EZ Curl
105 x 4 x 6r - felt super easy. Could be doing these with an extra 20 I'm thinking very clean yet.

Mini Pullaparts x 2 x 50r

Chins

December 24, 2016
Morning

Quick bit of chins. Lower half still feels like recouping so I did nothing yesterday.

Neutral Grip Chin
BW x 2/3/3/2/3/4/3/4/5/2/3/4/2/3/3 - 46r

Time to go see Star Wars.

Bench

December 22, 2016
Afternoon

Bench Press
WU to 280 x 7 x 3r, 2
Didn't get all 10 sets so I'll drop to 255 next week so that'll give me a 6 week ramp to get here and hopefully get another 10#. Hopefully.

45' Incline DB Bench 60e x 20, 16

SS
Seated Conc. Curls 45e x 6, 6, 6, 5
Band Ext LT x 4 x 35r

Catch-up

December 21, 2016
Afternoon

Bit of catching up.

45' Bench DB Row 60e x 12, 12, 10, 10

Leg Curl 75 x 8, 8, 8, 7

Standing Band Crunch XH x 4 x 10r

KB Wrist Curl 24k x 4 x 8r

Band Pronator Rotations Avr x 3 x 8r

Squat and Pull

December 20, 2016
Before Supper

Going to alternate a rep week and heavy week as I continue on my squats. Decided I may as well use my SSB for this as well to work my quads and back a bit and give my shoulder a break.

SSB - 15" block. Little below parallel.
WU to 315 x 6 x 5r

7" Block Pulls - really working on driving my hips.
WU to 485 x 3 x 4r

I'll do my assistance work tomorrow. Time for some shepherds pie!

Bench

December 19, 2016
Before Supper

Cut back to a mid-rep range today. Shoulder is starting to get niggly and my lats have bad DOMS from Saturday's chin-ups.

Bench Press
WU to 225 x 5 x 7r

EZ Skullcrushers to CG Bench Burnouts
85 x 14-14, 10-10

EZ Curl 100 x 4 x 6r

Pullaparts x 2 x 50r

Catch up

December 17, 2016
Afternoon

Quick catch up session.

Parallel Grip Chin - ratcheting ladder pyramid thing
BW x 1/2/3/2/3/4/3/4/5/2/3/4/1/2/3 - 42r

TB Shrug w/FG
210 x 20

Lower Assistance

December 16, 2016
Afternoon


BWTG Hex Deads - low handle
120 x 3 x 3r
210/300/350 x 2
390/440/480/530 x 1
390 x 3 x 5r

Leg Extensions
100 x 5
2 up, 1 5s neg 75 x 3 x 10/5r

Leg Curls
75 x 3 x 8r

I'll do some back work and grip tomorrow.

Bench

December 15, 2016
Afternoon

Moar bench.

Bench Press
WU to 275 x 10 x 3r

45' DB Bench Press - short rest
60e x 16, 10

SS
Band Extensions LT x 40, 30, 30, 30
Seated Conc Curl 40e x 4 x 6r

Catch-up

December 14, 2016
Afternoon

Catching up on a couple of exercises I didn't do yesterday.

45' Bench DB Row 60e x 4 x 10r

Standing Band Crunches XH x 4 x 12r

Maybe some sushi for supper.

Squats and Pulls

December 13, 2016
Before Supper

Guts are a little... loose. Cut it off during the deadlift warmups as they were just feeling way to heavy and slow.

Squat - put on TK sleeves
WU to 435 x 3 x 3r

Deadlift
WU to 455 x 1 - just felt crappy so I called it here.

Bench

December 12, 2016
Afternoon

Meh day. Going to switch it up again to a Ditillo/Hepburn type program. I'll run it up like this until I stall then go back to a wave type program. Man I've lost a lot of pressing strength this year. Did a bunch of reviewing past press days. One thing though is ladders worked in the short term to help me get some quick recovered gains. My worst press day this year was Nov 2 when I stalled at 295 and only managed 260 for a triple. Basically 50# off from January although I'm 45# or so lighter now as well.

Bench Press
WU to 285 x 1/2/3/2
295 x 10 x 1r
Add SS
295 x 4, 5

SS
EZ FG Curl 95 x 4 x 6r
Ring Face Pull BW x 4 x 10r

Lower Accessories

December 9, 2016
Before Supper

Hip Belt Squat
WU to 3.5p x 10/10/10/10/15

Neutral Grip Chins
+25 x 3 x 1/2

Strict Reverse Hyper 90 x 3 x 12r

T-Bar Row 3p x 3 x 15r

Bench

December 8, 2016
Before Supper

Bench Press
WU to 285 x 1/2/3/1/2/3/1/2/2

2BD Press
225 x 10, 9, 8

SS
Band Extensions Avr x 3 x 25r
Band Curls Avr x 3 x 25r

Squat & Pull

December 6, 2016
Before Supper

Guts felt great today right up until the last warmup set on squats. That's about par.

Squat
WU to 425 x 3 x 3r

Deadlift
WU to 465 x 3 x 3r

SS
45' Bench DB Row
55e x 3 x 15r

Standing Band Crunch
XH x 3 x 15r

Bench

December 5, 2016
Before Supper

Guts are still wrecked so I figured it'd be better to flip my bench and squat days. I was planning on doing this anyways so I'm not benching with a low back pump anyways.

Bench Press
WU to 285 x 1/2/3/1/2/2/1/2/2

Dozer Unilateral Raise
50e x 2 x 8r

Ring Face Pull
BW x 2 x 8r

EZ FG Curl
90 x 4 x 6r

Bench

December 2, 2016
Morning

4th day of having this stomach flu. Not fun.

Bench Press
WU to 285 x 3 x 1/2r

Spoto Press
255 x 4 - too much effort for a first set
245 x 4 x 4r

Cable Ext (uh/uh/oh/oh - lol)
65 x 25, 20, 20, 20

Lower Assistance

December 1, 2016
Before Supper

Guts have been woogy the last 3 or so days but I've been at less than 235# (234.6# today) for the last 2 at least. Hopefully I can keep up the training without losing a bunch more strength but I'm definitely in the home stretch to hit 230# by Xmas.

SS
Hip Belt Squat
1p x 3 x 8r
2p/3p x 5
3.5p x 5, 8, 8, 8, 8

Neutral Grip Chins
BW x 1/2/3/2/3/4/1/2/3

SS
Strict Reverse Hyper - pauses and holds
90 x 3 x 8r

Strict Meadows Rows - pauses and holds
1p x 3 x 10r