April 29, 2017
Before Supper
Day 4 Shaf ladder benching. Something I noticed the other day is besides my elbow feeling better my year plus of shoulder pain is gone. I'd guess it's the more back volume and frequency plus doing some form of rear delt work three times a week.
Fighter Pull-ups 6/5/4/3/2
Bench Press WU to 265 x 3 x 1/2/3r
Band Y's x 3 x 25r
BB Row 265 x 3 x 6r
Saturday, April 29, 2017
Friday, April 28, 2017
D1 Deads
April 28, 2017
Before Supper
Day 1 of progressive RoM training for my deads. 8 weeks at 3/4" a week for 6 weeks, 1.5" for week 7, and a week 8 deload. No accessory back today as it's a non-pull-up day so I want all the recovery I can get. Using my old Rogue bar.
Deadlift - 7 Mat
135/225/315 x 5
365/405/435 x 3
455 x 8 + 4 - rest paused
BB DO Hold 365 x 15s, 315 x 30s
Hanging Leg Raise +45 x 4 x 5r
Standing Calf Raise BW x 45/45/35
Before Supper
Day 1 of progressive RoM training for my deads. 8 weeks at 3/4" a week for 6 weeks, 1.5" for week 7, and a week 8 deload. No accessory back today as it's a non-pull-up day so I want all the recovery I can get. Using my old Rogue bar.
Deadlift - 7 Mat
135/225/315 x 5
365/405/435 x 3
455 x 8 + 4 - rest paused
BB DO Hold 365 x 15s, 315 x 30s
Hanging Leg Raise +45 x 4 x 5r
Standing Calf Raise BW x 45/45/35
Thursday, April 27, 2017
Bench
April 27, 2017
Before Supper
Fourth bench session in a week. Getting work in without killing myself and ramping up the ladder. I've sure got one helluva tired back though. 3 weeks now of 6 days a week is adding up. Here's to some super compensation!
Bench Press WU to 260 x 3 x 1/2/3r
Between Sets
Fighter Pull-ups 5/5/4/3/2
Band Y's 20/25/30
After Bench Triples
CS Row 205 x 8/8/12r
Dip +75(310) x 3 x 5r
2.5" Crusher 108 x 5/5/5/5/15
Before Supper
Fourth bench session in a week. Getting work in without killing myself and ramping up the ladder. I've sure got one helluva tired back though. 3 weeks now of 6 days a week is adding up. Here's to some super compensation!
Bench Press WU to 260 x 3 x 1/2/3r
Between Sets
Fighter Pull-ups 5/5/4/3/2
Band Y's 20/25/30
After Bench Triples
CS Row 205 x 8/8/12r
Dip +75(310) x 3 x 5r
2.5" Crusher 108 x 5/5/5/5/15
Tuesday, April 25, 2017
Squat
April 25, 2017
Before Supper
Was going to be a volume oriented squat day but I gave my back a good twinge throwing junk around last night looking for my big dumbbell handle. Luckily I have squat options!
SS
Fighter Pull-ups 5/4/3/3/2
Hip Belt - Landmine Squat
90 x 3 x 8r
135/160 x 8
180 x 5 x 8r
Calf Raises BW x 40/40/30
Gripper Forcers between Sets E x 3 x 1r
Flask 1HP
WU to 80.8 x 3 x 1r
Holds 71 x 20s/13s, 20s/4s
Before Supper
Was going to be a volume oriented squat day but I gave my back a good twinge throwing junk around last night looking for my big dumbbell handle. Luckily I have squat options!
SS
Fighter Pull-ups 5/4/3/3/2
Hip Belt - Landmine Squat
90 x 3 x 8r
135/160 x 8
180 x 5 x 8r
Calf Raises BW x 40/40/30
Gripper Forcers between Sets E x 3 x 1r
Flask 1HP
WU to 80.8 x 3 x 1r
Holds 71 x 20s/13s, 20s/4s
Monday, April 24, 2017
Standing Pressing Finally
April 25, 2017
Before Supper
Day 1 of standing presses this year. Last time was September 24 of last year and I was over 20# heavier.
Standing Press WU to 185 x 3 x 5r
Fighter Pull-ups 5/4/3/2/2 - keeping hollow. I actually think I'm stronger like this.
Bench Press WU to 255 x 3 x 1/2/3r
CS Row 200 x 3 x 8r - SS after bench triples
SS
EZ Upright Row 85 x 3 x 10r
Band Pressdowns LT x 3 x 30r - paused lockouts
Before Supper
Day 1 of standing presses this year. Last time was September 24 of last year and I was over 20# heavier.
Standing Press WU to 185 x 3 x 5r
Fighter Pull-ups 5/4/3/2/2 - keeping hollow. I actually think I'm stronger like this.
Bench Press WU to 255 x 3 x 1/2/3r
CS Row 200 x 3 x 8r - SS after bench triples
SS
EZ Upright Row 85 x 3 x 10r
Band Pressdowns LT x 3 x 30r - paused lockouts
Saturday, April 22, 2017
Shaf Bench Ladders
April 22, 2017
Afternoon
Day 1 of starting the Shaf ladders again. Going to try the 3 days per week of them. Saturday will be just the minimum, Monday they'll follow shoulder presses and the assistance will be more shoulder and triceps focused, and Thursday they'll lead with the assistance being more chest and triceps stuff. I also want to match all pressing with similar weighted rows for equal sets and reps. I'll also be continuing the fighter pull-ups.
Deads will probably be 4 rotating heights with only a top lift from the floor every 4th week. Warm-ups to the 80% range will all be from the floor as well.
Squats I'll probably follow Jesse Jobe's wave program.
Shaf SS
Bench and BB Row WU to 250 x 3 x 1/2/3r
SS
Y Pulls 2 x 20r
GHR Crunch 2 x 15r
EZ Curl 45 x 1 x 50r
Afternoon
Day 1 of starting the Shaf ladders again. Going to try the 3 days per week of them. Saturday will be just the minimum, Monday they'll follow shoulder presses and the assistance will be more shoulder and triceps focused, and Thursday they'll lead with the assistance being more chest and triceps stuff. I also want to match all pressing with similar weighted rows for equal sets and reps. I'll also be continuing the fighter pull-ups.
Deads will probably be 4 rotating heights with only a top lift from the floor every 4th week. Warm-ups to the 80% range will all be from the floor as well.
Squats I'll probably follow Jesse Jobe's wave program.
Shaf SS
Bench and BB Row WU to 250 x 3 x 1/2/3r
SS
Y Pulls 2 x 20r
GHR Crunch 2 x 15r
EZ Curl 45 x 1 x 50r
Friday, April 21, 2017
W14 Deads
April 21, 2017
Afternoon
Week 14 deads.
Fighter PU
Deadlift WU to 455 felt heavy so I stopped here. Back has been acting up over the past week and I don't want to give it the ammunition to really tell me to piss off.
2.5" Crusher 103 x 4 x 5r, 15/10
45 Plate Hubbing
Afternoon
Week 14 deads.
Fighter PU
Deadlift WU to 455 felt heavy so I stopped here. Back has been acting up over the past week and I don't want to give it the ammunition to really tell me to piss off.
2.5" Crusher 103 x 4 x 5r, 15/10
45 Plate Hubbing
Thursday, April 20, 2017
W14 Bench
April 20, 2017
Afternoon
Week 14 bench. Fhaak! This one really, really lagged too so I just hit a few reps and sets and called it good. Looking back through my journal from last year it looks like I had my best benching success using Shaf's ladders so I think I'll be making the switch. I'll also start taking my overhead stuff outside next week as well.
Fighter PU
SS
Bench Press WU to 270 x 5 x 3r
BB Row WU to 275 x 5 x 3r
Afternoon
Week 14 bench. Fhaak! This one really, really lagged too so I just hit a few reps and sets and called it good. Looking back through my journal from last year it looks like I had my best benching success using Shaf's ladders so I think I'll be making the switch. I'll also start taking my overhead stuff outside next week as well.
Fighter PU
SS
Bench Press WU to 270 x 5 x 3r
BB Row WU to 275 x 5 x 3r
Tuesday, April 18, 2017
W14 Squat
April 17, 2017
Before Supper
Week 14 squat. All messed up yet from having carbs the past couple of days. Hopefully I get feeling right by Thursday I'm hoping. Just went with some easy volume on the squat and got to try out my new Flask. If I can make some modest gains over the next couple of months I may be able to get on the top 10 leader board. Maybe.
Fighter Pull-ups
15" Box Squat WU to 360 x 8 x 2r
MMS Grippers to GHP7
164# Elite Forcers 3 x 1r
Flask Picks WU to 86# for a few, hop 86.9#
Before Supper
Week 14 squat. All messed up yet from having carbs the past couple of days. Hopefully I get feeling right by Thursday I'm hoping. Just went with some easy volume on the squat and got to try out my new Flask. If I can make some modest gains over the next couple of months I may be able to get on the top 10 leader board. Maybe.
Fighter Pull-ups
15" Box Squat WU to 360 x 8 x 2r
MMS Grippers to GHP7
164# Elite Forcers 3 x 1r
Flask Picks WU to 86# for a few, hop 86.9#
Monday, April 17, 2017
W14 Press
April 17, 2017
Afternoon
Week 15 press. Last cycle. Freaking bonked bad. Ate a bunch of carbs Saturday evening and throughout Sunday and it's wreaking havoc on me mentally and physically. Back to keto.
Really sucked today. I should've just did a 5x2 with 80%.
Fighter PU
Seated BB Press WU to 165 x 4/4/3 dammit! Couldn't hit reps, sets, or nothing.
CS Row 200 x 3 x 5r
Afternoon
Week 15 press. Last cycle. Freaking bonked bad. Ate a bunch of carbs Saturday evening and throughout Sunday and it's wreaking havoc on me mentally and physically. Back to keto.
Really sucked today. I should've just did a 5x2 with 80%.
Fighter PU
Seated BB Press WU to 165 x 4/4/3 dammit! Couldn't hit reps, sets, or nothing.
CS Row 200 x 3 x 5r
Friday, April 14, 2017
W13 Deads
April 14, 2017
Before Supper
Week 13 deads. Start of the last cycle. Keeping the accessories down as tomorrow is the Spring Clench grip competition up here. Looking like we may have a ton of competitors so I'm not sure if I'll be able to participate and keep things running. At least everyone are experienced competitive strength athletes so are aware of keeping things moving as well.
224#
Deadlift WU to 465 x 3 x 5r
Fighter PU during warmups
Reverse Hyper 90 x 3 x 15r
Before Supper
Week 13 deads. Start of the last cycle. Keeping the accessories down as tomorrow is the Spring Clench grip competition up here. Looking like we may have a ton of competitors so I'm not sure if I'll be able to participate and keep things running. At least everyone are experienced competitive strength athletes so are aware of keeping things moving as well.
224#
Deadlift WU to 465 x 3 x 5r
Fighter PU during warmups
Reverse Hyper 90 x 3 x 15r
Thursday, April 13, 2017
W13 Bench Reset
April 13, 2016
Afternoon
Week 13 bench reset.
SS
Bench Press 190 x 5 x 10r
BB Row 190 x 5 x 10r
Fighter Pull-ups during warmups D4 (repeated a day somewhere)
Euro RtW 60 x 3 x 2r
Afternoon
Week 13 bench reset.
SS
Bench Press 190 x 5 x 10r
BB Row 190 x 5 x 10r
Fighter Pull-ups during warmups D4 (repeated a day somewhere)
Euro RtW 60 x 3 x 2r
Tuesday, April 11, 2017
W13 Press & Squat Reset
April 11, 2017
Afternoon
Week 13 press and squat reset week. Bodyweight was 224.4# this morning. At this rate I'll be under 220# come Saturday morning.
Damn I hate 10 rep sets! Especially squats. Whole damn workout ends up with me having a mental battle. "You've hit within the Prilipin max guidelines so you can stop here"
"Program calls for another couple of sets though"
"Well maybe just one more right"
"I've hit all 5 sets on the previous weeks. I don't need to regress. Besides, that last set wasn't too bad"
"Okay then. Maybe no assistance work then"
"We'll see"
SS
Squat WU to 270 x 5 x 10r
Seated DB Press WU to 55e x 5 x 10r
Day 3 Fighter Pull-ups
"Screw today's assistance work"
Afternoon
Week 13 press and squat reset week. Bodyweight was 224.4# this morning. At this rate I'll be under 220# come Saturday morning.
Damn I hate 10 rep sets! Especially squats. Whole damn workout ends up with me having a mental battle. "You've hit within the Prilipin max guidelines so you can stop here"
"Program calls for another couple of sets though"
"Well maybe just one more right"
"I've hit all 5 sets on the previous weeks. I don't need to regress. Besides, that last set wasn't too bad"
"Okay then. Maybe no assistance work then"
"We'll see"
SS
Squat WU to 270 x 5 x 10r
Seated DB Press WU to 55e x 5 x 10r
Day 3 Fighter Pull-ups
"Screw today's assistance work"
Saturday, April 8, 2017
Spring Clench - Week Out
April 8, 2017
Afternoon
One week out from the Spring Clench grip event next Saturday so I just worked up to 90% on each of the lifts. 2HP didn't feel that great. I couldn't keep my hands warm until the gold bar training as the basement was pretty chilly.
I also woke up at 227.2# so that's over 8# lost in the past week keeping the same caloric intake as before going keto. Mainly water but I'd like to think some fat is being stripped as well. Strength seems to still be there at least. For now that is.
Warmups to a 90% Single on:
-1.5" Blockset Gripper
-Euro 2HP
-Adjustable Thick Bar
-Gold Bar
-Half Penny
Afternoon
One week out from the Spring Clench grip event next Saturday so I just worked up to 90% on each of the lifts. 2HP didn't feel that great. I couldn't keep my hands warm until the gold bar training as the basement was pretty chilly.
I also woke up at 227.2# so that's over 8# lost in the past week keeping the same caloric intake as before going keto. Mainly water but I'd like to think some fat is being stripped as well. Strength seems to still be there at least. For now that is.
Warmups to a 90% Single on:
-1.5" Blockset Gripper
-Euro 2HP
-Adjustable Thick Bar
-Gold Bar
-Half Penny
Thursday, April 6, 2017
W12 Bench
April 6, 2017
Afternoon
Week 12 bench. Sticking around 229# caffeinated and clothed by midday. Good stuff. I'm also thinking I'm still tubby enough that I should drop to 210-215 before I start some sort of rebuild.
Happy with being able to do the pull-ups. They usually freaking kill my right elbow. I think I'll stick with triples and just keep adding 5# a week for a bit.
I'm also really liking my chest supported row machine. Easy to stay really strict with good pauses, stretches, and slow negatives. Massive pump after. If I continue to lose some tub I may even have visible lats haha!
Bench Press WU to 285 x 4 x 2r
Strict Pull-ups between Warmups BW x 8 x 3r
CS Row between Worksets 250 x 4 x 5r
SS
Bench w/SS 315/335 x 2, 345 x 1
Pullaparts MM x 4 x 30r
Swiss Bar Bench Mid-Grip Feet Up
125 x 8
175 x 7/6 - guess I'm getting pooped
Afternoon
Week 12 bench. Sticking around 229# caffeinated and clothed by midday. Good stuff. I'm also thinking I'm still tubby enough that I should drop to 210-215 before I start some sort of rebuild.
Happy with being able to do the pull-ups. They usually freaking kill my right elbow. I think I'll stick with triples and just keep adding 5# a week for a bit.
I'm also really liking my chest supported row machine. Easy to stay really strict with good pauses, stretches, and slow negatives. Massive pump after. If I continue to lose some tub I may even have visible lats haha!
Bench Press WU to 285 x 4 x 2r
Strict Pull-ups between Warmups BW x 8 x 3r
CS Row between Worksets 250 x 4 x 5r
SS
Bench w/SS 315/335 x 2, 345 x 1
Pullaparts MM x 4 x 30r
Swiss Bar Bench Mid-Grip Feet Up
125 x 8
175 x 7/6 - guess I'm getting pooped
Tuesday, April 4, 2017
W12 Squat
April 4, 2017
Goddamn AM
Week 12 squat. 129# this morning. Just about 7# dropped in 3 days keeping the same calorie level. Lotsa water I'm guessing. Anyways I should be good for the 105k class next week and a pizza refeed.
Squat WU to 385 x 4 x 3r
Gripper Forcers between Work Sets 164# E x 4 x 1r
Speed Squats 30s Rests 205 +dbl MM (~200) x 6 x 2r
GHR Crunch 2 x 15r
Low back is a little pooped so I'm not going to push it today.
Goddamn AM
Week 12 squat. 129# this morning. Just about 7# dropped in 3 days keeping the same calorie level. Lotsa water I'm guessing. Anyways I should be good for the 105k class next week and a pizza refeed.
Squat WU to 385 x 4 x 3r
Gripper Forcers between Work Sets 164# E x 4 x 1r
Speed Squats 30s Rests 205 +dbl MM (~200) x 6 x 2r
GHR Crunch 2 x 15r
Low back is a little pooped so I'm not going to push it today.
Monday, April 3, 2017
W12 Press
April 3, 2017
Before Supper
Week 12 press.
Seated BB Press 90' WU to 175 x 4 x 2r
CS Row between warmups 150 x 2 x 5r, 200 x 4 x 5r
Pullaparts between worksets 20/20/30/30
1/2 Penny Holds between sets
WU to 26.7 x 7 x 8s
GS
Dip +55(291.4) x 3 x 8r
CS Row 225 x 3 x 10r
Naut Curl 100e x 3 x 12r
Before Supper
Week 12 press.
Seated BB Press 90' WU to 175 x 4 x 2r
CS Row between warmups 150 x 2 x 5r, 200 x 4 x 5r
Pullaparts between worksets 20/20/30/30
1/2 Penny Holds between sets
WU to 26.7 x 7 x 8s
GS
Dip +55(291.4) x 3 x 8r
CS Row 225 x 3 x 10r
Naut Curl 100e x 3 x 12r
Saturday, April 1, 2017
Pinch - 14 days out
April 1, 2017
Afternoon
Pinch 14 days out. After a bunch of deliberation I've started a keto diet today. My left wrist is still kinda jacked up.
Warm-up with 1.5" block set training and Euro wrist curls.
Euro Picks WU to 175 x 3/3/5 to 145 x 10
Euro Round the Worlds 80 x 1.5x/1.75x
Afternoon
Pinch 14 days out. After a bunch of deliberation I've started a keto diet today. My left wrist is still kinda jacked up.
Warm-up with 1.5" block set training and Euro wrist curls.
Euro Picks WU to 175 x 3/3/5 to 145 x 10
Euro Round the Worlds 80 x 1.5x/1.75x
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