W7 Press

February 28, 2017
Afternoon

Week 7 press. Pushed this weeks lifting by a day to give my back some more recovery.

Seated BB Press 90' WU to 155 x 5 x 5r

DB Rows during warmups and after Press
100e x 5 x 5r, 2 x 10r, 20r

SS
DB Upright Row 40e x 3 x 10r
Band Pressdowns Avr x 3 x 35r

W3 Pinch

February 25, 2017
Afternoon

Week 3 Pinch. Strong session.

SS
1.5" Blockset Gripper 7 x 3r
Euro Wrist Curl 60 x 5 x 8r

Euro Picks
WU to 170 x 4/4/7 to 140 x 15r

EZ Reverse Wrist Curl 35 x 3 x 20r

Euro Round the World 60 x 3

W6 Deads

February 24, 2017
Before Supper

Week 6 deads. Back has been bugging me ever since I got up. I think the goddamn bed is too soft and the 4" I get to sleep on buggers me up.

Deadlift WU to 435 x 5 x 3r

Hung from my hips with a band for a bit.

W6 Bench

February 23, 2017
Afternoon

Week 6 bench.

Bench Press WU to 235 x 5 x 7r

Standing Band Crunch during warmups Str x 5 x 15r

Pullaparts during worksets MM x 5 x 20r

GS
Push-ups 3 x 25r
Ring Rows 3 x 15r
Gripper 1.5" Blockset x 5 x 3r

Grip Topz Day

February 22, 2017
Noonish

Week 3 Grip Topz

Adj Thick Bar 171 x 3 x 8r

Gold Brick 45.8 x 3 x 10r

1/2 Penny R - 27.7 x 2 x 1r, 29.3 x hops
R/L Holds 24.1 x 10s/7s/6s
So close to a 30# milestone. Should've went to 28.something.

Euro Round the World 80 x 1

W6 Squat

February 21, 2017
Afternoon

Week 6 squat.

SS
Front Squat 135/185/225/235 x 2 - niggly back
V Grip Chins BW x 9 x 6r, 5r

SS
Squat 315 x 5 x 8r - 16" box to watch my back
1.5" Blockset Grippers 6 x 1r, 3 x 5r

Reverse Hyper w/Holds 90 x 3 x 10r - and last gripper sets

EZ Reverse Wrist Curl 35 x 3 x 20r

W6 Press

February 20, 2017
Noonish

Week 6 press.

Seated BB Press 90' WU to 145 x 5 x 7r

DB Rows between warmups 100e x 5 x 5r, 20r

GS during worksets
Plank 5 x 60s
Band Y's x M x 5 x 20r

SS
Upright DB Row 35e x 3 x 12r
Band Pressdowns Avr x 30/25/25/25

W2 Euro

February 18, 2017
Afternoon

Week 2 Euro.

SS
1.5" Blockset Gripper 7 x 2r
Euro Wrist Curl 60 x 4 x 8r

Euro Picks
WU to 165 x 3/3/3/5 to 135 x 10

EZ Reverse Wrist Curl 35 x 3 x 20r

Euro Round the World 60 x 3

W5 Deads

February 17, 2017
Afternoon

Week 5 deads.

Deadlift WU to 405 x 5 x 5r

GHR Crunch during warmups BW x 5 x 10r

SS
Parallel Chins WU to 280 x 3, 260 x 3 x 3r
45' Hyper x 3 x 15r

W5 Bench

February 16, 2017
Before Supper

Week 5 bench. Finishing out the deloading. 230# today. Can't wait to stop training in a deficit.

SS
Bench Press WU to 195 x 5 x 10r
Band Pullaparts MM x 5 x 30r

GS
Push-ups x 3 x 15r
Ring Row x 3 x 15r
Gripper 1.5" Work 5 x 2r

Grip Topz

February 15, 2017
Afternoon

Grip Topz day.

Adj Thick Bar 3 x 8r

Gold Brick 3 x 10r

1/2 Penny 2 x 8r, Holds 4 x 1r

Euro Round the World x 2r

W5 Squat

February 14, 2017
Afternoon

Week 5 squatting.

SS
Front Squat 135/185/205/225/245/255/265 x 2r
V Handle Chins x 7 x 6r, 3 x 5r

SS
Squat 270 x 5 x 10r
R 1.5" Blockset/L MMS Grippers x 5 x 1r

W5 Press Deload

February 13, 2017
Afternoon

Week 5 deload.

GS
Seated BB Press 90' WU to 115 x 5 x 10r
DB Row 70e x 8 x 3r
Plank BW x 5 x 60s

Band Y's between worksets m x 5 x 20r

GS
DB Upright Row 30e x 3 x 10r
DB Rows 3 sets
Pressdowns LT x 3 x 20r

Pull Deload

February 10, 2017
Before Supper

Pull Deload day.

Neutral Grip Chins 5 x 6r, 4 x 5r

DB Row 120e x 3 x 10r

Band March 2 x Str x 2 x 60s

GHR Crunch +25 x 4 x 8r

W4 Bench

February 9, 2017
Before Supper

Week 4 bench. Left the rows out today as I'll do a bunch of back bodybuilding stuff tomorrow as it's a no-pull day.

Bench Press WU to 250 x 5 x 5r

Pullaparts between sets MM x 5 x 20r

Pin 11 Presses 275 x 4 x 2r - definitely my "dead zone"

Push-ups w/MM x 12/10/10/10/10

Grippin

February 8, 2017
Afternoon

Week 1 of getting back gripping. Euro felt like hell. Maybe because of the dryness, grippers yesterday, lats are tired, etc. Who knows but I cut them and moved on.

Euro Wrist Curls 4 x 5r

Euro Picks up to a triple

Adjustable Thick Bar 3 x 8r

Gold Brick 3 x 10r

1/2 Penny 2 x 8r

W4 Squat

February 7, 2017
Afternoon

Week 4 squat.

SS
Front Squat WU to 135/185/205/225/245/255 x 2r
V Grip Chins BW x 10 x 5r

SS
Squat WU to 340 x 5 x 3r
1.5" Block Set Grippers 4 x 1r, R 3 x 2r, L 3 x 3r

SS
Seated Band Leg Curl Avr x 3 x 20r
Hanging Leg Raise x 3 x 10r
Weighted Strap Hold x 13s/13s, 13s/8s

W4 Press

February 6, 2017
Afternoon

Week 4 press. Got the ball rolling today for another grip comp in April up here. Hopefully sanctioning goes through soon and everyone gets training in earnest now the events are posted.

Seated 90' Shoulder Press
WU to 155 x 5 x 4r

DB Rows between sets 100e x 10 x 3r

Band Y Pulls between worksets M x 5 x 20r

DB Upright Rows 30e x 3 x 15r

Band Pressdowns Avr x 30/25/25/25

W3 Pulls

February 3, 2017
Afternoon

Week 3 pulls. Since going over to this program I think I'm going to see how much of it I can run with my axle. Did just a little DO for fun. Pretty easy yet at it's a 16 week run.

Axle Deadlift
DO to 335
AG to 433 x 5 x 1r
DO 303 x 2 x 3r

Neutral Grip Chins 8 x 5r

Farmers Holds
280/380 x 45s
460 x 30s

Go cook supper.

W3 Press

February 2, 2017
Afternoon

W3 Kroc. Stalling on my bench again. I was doing triples with 285 in mid December now I'm getting stymied on 275.... Going to take the longer, rep heavy Kroc progression and probably dump the Spoto stuff on Mondays.

Clubbell warmup

Bench Press
WU to 275 x 2
235 x 5 x 6r

Reverse Avr Band - 2s pauses
235 x 9
245 x 6
255 x 5

DB Rows during warmups 120e x 7 x 3r, 15

Pullaparts during worksets MM x 25/20/20