Pressing

May 31, 2017
Afternoon

Start of another press cycle.

Standing BB Press
WU to 135/155 x 5r
175 x 9
135 x 5 x 8r

CG Axle Press - Shaf Ladder
WU to 223 x 3 x 1/3/5r

CS Row 180 x 3 x 15r

Band Y's MM x 3 x 10r

Squats

May 29, 2017
Before Supper

I think I'm going to go back to Jesse's squat programming. I hate rep max work.

McGill 3

SSB Squat WU to
265/310 x 5
350 x 6 - had more. Just hating reps.
265 x 3 x 8r - started a fourth set and meh

Pull-ups between Squats (229.2) x 8 x 5r

MMS Grippers
Retro Beast for a few singles (3-4)
IM3 (147) x 4 x 1r

Reverse a 6" x 1/4" gr8. 2 hits to 58'

Attempt on a red nail. Got to 20'. Soon.

https://www.youtube.com/watch?v=4FNudX340WM&sns=em

W3 Bench

May 25, 2017
Afternoon

Week 3 bench. Back is sore today.

Axle Bench - WU to
213 x 5
253 x 3 - misload
268 x 2
283 x 5 x 1r
213 x 5 x 7r

Between Sets
Pull-ups (227.2) x 7 x 5r
Y Band MM x 4 x 12r

SS
Band Pressdowns Avr x 25/20/17/15 - out of pump
Naut Curl 70 x 20/15/12/12/8/7

Deload Squat

May 23, 2017
Before Supper

Squat deload. Reduced all volume on accessories as well.

McGill 3

SSB Squat - WU to
200/240/280 x 5r

Pull-ups - between squats
BW x 4 x 5r

MMS Gripper - between squats
IM3 x 3 x 1.5r

DB Rows - between squats
120e x 3 x 5r

http://www.youtube.com/watch?v=R4_e0rfjncA

W3 Press & Throw

May 22, 2017
Afternoon

W3 Press.

BB Press - WU to
155 x 5
175 x 3
195 x 4 - hit safeties and thrown off
155 x 3 x 8r

CG Axle Bench
WU to 218 x 3 x 1/3/5r

GS
Dip BW x 3 x 15r
Neutral Med Width Pull-ups BW x 3 x 6r
Band Y's MM x 3 x 10r

Reverse gr8 x 6" x 1/4" - 40'

Braemer 22# - best was 26'

HWFD 42# - best was 24'. Started getting sloppy so I stopped.


http://www.youtube.com/watch?v=S4IIyaxBt1o

W4 Deads

May 19, 2017
Before Supper

Week 4 mat Deads. 225.4# bodyweight.

McGill 3

Deadlift 4 Mat (3"/11")
WU to 455 x 9 - didn't rest-pause a second quick set. Had spooky fart after the first rep that I had to check out. Besides I'll be throwing tomorrow so I don't want to be too effed up. All reps dead started. Felt easy.

Between warm-ups
Pull-ups +1 Chain (18.8#) 246.8 x 5 x 3r

DO Hold 315 x 35s

SS
BB Pendley Row 225 x 3 x 10r
Full RoM GHR x 3 x 10r

W2 Bench

May 18, 2017
Afternoon

Week 2 bench. Higher effort bench wasn't there today. Just got the volume in.

Axle Bench
WU to 198/223 x 5r
253 x 4 - got misgrooved
JK 263 x 3, 273 x 2
198 x 5 x 8r

Between bench sets
Y-Band Pulls 5 x 20r
Pull-ups BW(231.2) 7 x 5r

Decided to play with some reverse bending for the first time in ages. Three, 6" x 1/4" gr8, 2 hits each, 20' each.

W3 Squat

May 16, 2017
Before Supper

Week 3 squat.

McGill 3

SSB Squat
WU to 300 x 5
340 x 3
380 x 3
JK 425 x 1
300 x 3 x 8r

Back Between Squat Sets
Pull-ups (233) 6 x 5r
DB Row 120e 3 x 8r

SS
Full RoM GHR BW x 10/10/8
CS Row 180 x 3 x 15r

Grip between sets
MMS gripper WU to IM3 x 5 x 1r - easy until the DB Rows

Good chance I can get doubles with my 146# number 3 next time.

Press

May 15, 2017
Morning

12" Viper Press
WU to 160 x 3 - tweaked my back on the fourth clean so I stopped there.

CG Axle Bench 213 x 3 x 1/3/5r

Seated Axle Press w/o back 123 x 3 x 8r

SS
Parallel Grip-Med Pull-ups BW x 3 x 6r
Dip x 3 x 15r

W3 Deads

May 12, 2017
Afternoon

Week 3 deads. 5 mat.

McGill 3

Pull-ups +15(249#) x 4 x 3r, 2+1

Deadlift 5 Mat (3.75"/11.75")
WU to 455 x 9+4 - RP'd

DO Hold 315 x 45s

Good enough. Going throwing tomorrow.

W1 Bench

May 11, 2017

Week 1 of some 531 benching. Going to use the axle for a while because why not. Going to run a 531 variant as I see some experienced folks out there making good progress on it again. Going to use jokers and some "first set last" volume work. Main back work is going to be on squat and deadlift days.

Groove is a bit different with the axle. Hitting my chest a lot more then power bar benching. Should be more pounds in the tank as I work up and get recruiting it more in the movement I'm guessing.

Axle Bench Press
183/213 x 5
243 x 8
JK 253/263 x 5
JK 273/283 x 2
JK 293 x 1
183 x 5 x 8r

Band Y's between Bench Sets 5 x 20r

Band Pressdowns & Holds Avr x Pro 2 x 20r, Ham 2 x 20r

W2 Squat

May 8, 2017
Afternoon

Week 2 of 531 squatting.

McGill 3

SSB Squat
WU to 280/320 x 3
360 x 7
280 x 4 x 8r

Full RoM GHR x 10/8/8

Between Sets

Pull-ups BW (240) x 5 x 5r

DB Row 100e x 3 x 10r

CS Row 175 x 3 x 15r

Y Band x 3 x 20r

Log and CG Ladders

May 8, 2017
Afternoon

Took the 12" log out for the first time in a year. I went with doing some viper presses to keep the weight down a bit and work on getting fluid.

12" Log Viper Press - Clean Each Rep
90 x 3 x 3r
140 x 3
160 x 3-2-2 in 60s

CG Bench Ladder 205 x 2 x 1/3/5r, 5/3/5r

Chin/Pull-ups BW x 8 x 3r - different variation each set. Drop, take a breath or two, next set, and repeat.

Dip BW x 2 x 15r

Bah. Enough.

Bench and Farmers

May 6, 2017
Before Supper

Just another Bench day and took the Farmers handles out for a quick spin. Walked around my back yard in a big "L" shaped path. On an incline and lots of dew worm mounds to keep me lifting my feet high.

Bench Press WU to 280 x 1/2/3/1/2/2

Farmers Walk 140e x 3 x 70yds

W2 Deads

May 5, 2017
Afternoon

Week 2 deadlift.

Pull-ups +15(251.8) x 3/2/1/1

Deadlift 6 Mat (12.5" bar height)
WU to 455 x 9+4 - RP'd

DO Hold 315 x 40s/30s

CS Row 200 x 13/10, 175 x 13 - grip is cooked

SS
V-Handle Pull-downs 150 x 3 x 10r
GHR x 5/5/8/8 - full RoM for back ext. as well

There. Upper back is nice and pumped.

D6 Shaf Bench Ladders

May 4, 2017
Before Supper

Day 6 of the Shaf Bench Ladders and my 7th bench day in 2 weeks.

SS
Bench Press WU to 275 x 2 x 1/2/3, 1/2/2/3 - misgrooved on the second last set
Band Y's x 20/25/30/30

SS
Dip +75(311.6) x 3 x 5r, 5-3-2 RP'd
Pull-ups +15(252.6) x 3/2/1/1

Push-Ups x 25/20/20

D1 Squat

May 2, 2017
Before Supper

Day 1 of using one of the 5/3/1 templates for my squat. Decided to ride out the SSB for a couple of cycles as well.

Started incorporating the McGill 3 back as my warmup again. It does help a lot. I just get lazy and stop doing it when I'm feeling better then end up hurt again.

I'm going to give myself a couple days rest from all of the pull-ups and start again with the weighted 12 day cycle.

McGill 3 (McGill Crunches, Side Planks, and Bird-Dags)

SSB Squat
260/300 x 5
340 x 7
260 x 4 x 8r

Suppers on so I called it here.

Press and D5 Bench

May 1, 2017
Afternoon

First day out pressing my axle and day 5 of Shaf Ladders for bench.

Axle Press
WU to 213 x 1
178 x 5

Bench Press WU to 270 x 3 x 1/2/3r
Fighter PU during warmups x 6/5/4/4/3

CS Row after triples 210 x 3 x 8r

SS
EZ Upright Row 90 x 3 x 10r
Band Pressdowns w/holds LT x 40/30/30