October 31, 2017
Noon
D4B2 Press.
Seated BTN Press WU to 135 x 5 x 5r
Flask 2HP WU to 137 x 4 x 3r, 12r
Spoto Press 240 x 6 x 4r
DB Row 120e x 6 x 4r
Tuesday, October 31, 2017
Monday, October 30, 2017
D3B2 Deads
October 30, 2017
Afternoon
D3B2 Deads. Babying my back a bit yet. Another chiro appointment on Wednesday.
I also announced the 2018 Spring Clench grip comp on Facebook today with the "classic" lineup; 20mm blockset grippers, Euro 2HP, Axle, and IM hub. Should be a hoot.
Front Squat WU to 275 x 5 x 2r
Axle Deadlift AG - Slow Pulls WU to 393 x 3 x 5r
Good enough.
Afternoon
D3B2 Deads. Babying my back a bit yet. Another chiro appointment on Wednesday.
I also announced the 2018 Spring Clench grip comp on Facebook today with the "classic" lineup; 20mm blockset grippers, Euro 2HP, Axle, and IM hub. Should be a hoot.
Front Squat WU to 275 x 5 x 2r
Axle Deadlift AG - Slow Pulls WU to 393 x 3 x 5r
Good enough.
Friday, October 27, 2017
D2B1 Bench
October 27, 2017
D2B1 Bench. Looking forward to the chiro tomorrow.
Pressing volume is coming along nicely. This week it was 103 work reps at an average of 73.5%.
SS
Bench WU to 195 x 4 x 10r
Facepulls x 75r
Paused SS Bench 285 x 5 x 3r
Pull-ups RP'd 249.6 x 3 x 9r
D2B1 Bench. Looking forward to the chiro tomorrow.
Pressing volume is coming along nicely. This week it was 103 work reps at an average of 73.5%.
SS
Bench WU to 195 x 4 x 10r
Facepulls x 75r
Paused SS Bench 285 x 5 x 3r
Pull-ups RP'd 249.6 x 3 x 9r
Thursday, October 26, 2017
D1B1 Squat
October 26, 2017
D1B1 squat. Still babying my back for the chiro. Another appointment tomorrow.
Squat 15" Box WU to 285 x 5 x 8r
Pause Squat 295 x 3 x 3r
There that gives me 59 squat work reps this week @ 70.2% average intensity.
D1B1 squat. Still babying my back for the chiro. Another appointment tomorrow.
Squat 15" Box WU to 285 x 5 x 8r
Pause Squat 295 x 3 x 3r
There that gives me 59 squat work reps this week @ 70.2% average intensity.
Wednesday, October 25, 2017
D4B3 Press
October 25, 2017
Afternoon
D4B3 Press. Went to a different chiropractor yesterday. I typically haven't regarded them super high in the past but I figured I'll try a different, well regarded one and see how it goes. Really cracked up my low back and right shoulder so I'm going to try and not undo that work today by holding back a bunch. I'll go back in Friday again as well.
Seated BTN Press WU to 135 x 8 x 3r
- unracking really hurt. Good after I get the first rep in of each set.
SS
Spoto Bench WU to 235 x 6 x 4r
DB Row 100e x 6 x 5r
Afternoon
D4B3 Press. Went to a different chiropractor yesterday. I typically haven't regarded them super high in the past but I figured I'll try a different, well regarded one and see how it goes. Really cracked up my low back and right shoulder so I'm going to try and not undo that work today by holding back a bunch. I'll go back in Friday again as well.
Seated BTN Press WU to 135 x 8 x 3r
- unracking really hurt. Good after I get the first rep in of each set.
SS
Spoto Bench WU to 235 x 6 x 4r
DB Row 100e x 6 x 5r
Monday, October 23, 2017
D3B3 Deads
October 23, 2017
Noon
Front Squat - Still feeling this out
WU to 135/185/205/225/245 x 2r
265 x 5 x 2r
Before Supper
TB Deads - Low Handle
WU to 500 x 3r
410 x 5 x 3r
Noon
Front Squat - Still feeling this out
WU to 135/185/205/225/245 x 2r
265 x 5 x 2r
Before Supper
TB Deads - Low Handle
WU to 500 x 3r
410 x 5 x 3r
Saturday, October 21, 2017
D2B2 Bench
October 21, 2017
Before Supper
D2B2 Bench. Keep creeping the easy volume in there.
Bench Press WU to 235 x 5 x 5r
Facepulls x 4 x 15r
Paused Bench Press w/SS 275 x 5 x 3r
T-Bar Row
115/140 x 15r
165 x 3 x 15r
Before Supper
D2B2 Bench. Keep creeping the easy volume in there.
Bench Press WU to 235 x 5 x 5r
Facepulls x 4 x 15r
Paused Bench Press w/SS 275 x 5 x 3r
T-Bar Row
115/140 x 15r
165 x 3 x 15r
Friday, October 20, 2017
D1B2 Squat
October 20, 2017
Noon
D1B2 squat. Keep squeezing up the volume.
15" Box Squat WU to 345 x 5 x 5r
Paused Squat 285 x 3 x 3r
Noon
D1B2 squat. Keep squeezing up the volume.
15" Box Squat WU to 345 x 5 x 5r
Paused Squat 285 x 3 x 3r
Wednesday, October 18, 2017
D4B1 Press
October 18, 2017
Noon
D4B1 press
Seated B.B. Press w/o Support WU to 135 x 3 x 8r
Spoto Press WU to 230 x 6 x 4r
Chins RP'd x 3 x 10r
Noon
D4B1 press
Seated B.B. Press w/o Support WU to 135 x 3 x 8r
Spoto Press WU to 230 x 6 x 4r
Chins RP'd x 3 x 10r
Monday, October 16, 2017
D3B1 Deads
October 16, 2017
Before Supper
D3B1 deads. Time to start pushing some weekly volume. Added some front squats to get squatting 2-3x a week. First time doing them in ages. Stayed light.
Front Squat - Clean Grip/No Belt WU to 185 x 5 x 3r
TB Deads - Low Handle WU to 350 x 3 x 10r
80d braced snap in 4:00
Saturday, October 14, 2017
D2B3 Bench
October 14, 2017
Before Supper
D2B3 bench. Going to start watching my weekly volumes and intensities now that I'm getting acclimated again. I think pressing I'll shoot for 75-100r at 70-85% average intensity (escalating throughout the winter), squat will be a similar intensity for 50-75r, and pulls in around 20-25r.
Bench Press
WU to 275 x 3 x 2r
235 x 3 x 6r
SS
CS Row 195 x 3 x 12r
Facepulls x 3 x 15r
Before Supper
D2B3 bench. Going to start watching my weekly volumes and intensities now that I'm getting acclimated again. I think pressing I'll shoot for 75-100r at 70-85% average intensity (escalating throughout the winter), squat will be a similar intensity for 50-75r, and pulls in around 20-25r.
Bench Press
WU to 275 x 3 x 2r
235 x 3 x 6r
SS
CS Row 195 x 3 x 12r
Facepulls x 3 x 15r
Friday, October 13, 2017
D1B3 Squat
October 13, 2017
Before Supper
D1B3 squat. Got absorbed in video games yesterday and didn't get my squatting done then. Anyways, did a look back through my log and surprised the hell out of myself; I haven't even put 405 on my back since last December on the 27th. Dieting then Highland games deterred me from doing anything but rep work. Time to put 500+ back on there by Xmas.
Squat
WU to 405 x 3
345 x 3 x 4r
Good enough.
Before Supper
D1B3 squat. Got absorbed in video games yesterday and didn't get my squatting done then. Anyways, did a look back through my log and surprised the hell out of myself; I haven't even put 405 on my back since last December on the 27th. Dieting then Highland games deterred me from doing anything but rep work. Time to put 500+ back on there by Xmas.
Squat
WU to 405 x 3
345 x 3 x 4r
Good enough.
Tuesday, October 10, 2017
D4B2 Press
October 10, 2017
Before Supper
D4B2 Press.
BB P-Press WU to 185 x 3 x 6r
Spoto Press WU to 225 x 6 x 4r
Neutral Grip Chins RP'd x 12/10/10
SS
Facepulls x 3 x 15r
Band Pressdowns Avr x 35/25/20
Before Supper
D4B2 Press.
BB P-Press WU to 185 x 3 x 6r
Spoto Press WU to 225 x 6 x 4r
Neutral Grip Chins RP'd x 12/10/10
SS
Facepulls x 3 x 15r
Band Pressdowns Avr x 35/25/20
Monday, October 9, 2017
D3B2 Deads
October 9, 2017
Afternoon
D3B2 Deads. Earlier than usual as I've got recovery turkey to attack.
TB Deads - Low Handle. Shouldn't have to qualify low but it seems as everyone typically pulls on the high. Like a half squat haha?
WU to 410 x 3 x 6r
Didn't want to kill myself before testing out a braced snap for the extra event at King Kong.
80d in 6:45
Afternoon
D3B2 Deads. Earlier than usual as I've got recovery turkey to attack.
TB Deads - Low Handle. Shouldn't have to qualify low but it seems as everyone typically pulls on the high. Like a half squat haha?
WU to 410 x 3 x 6r
Didn't want to kill myself before testing out a braced snap for the extra event at King Kong.
80d in 6:45
Friday, October 6, 2017
D2B1 Bench
October 6, 2017
Noon
D2B1 Bench.
Bench Press WU to 190 x 4 x 10r
Facepulls x 5 x 10r
Uni LM Press +25 x 3 x 15r
Meadows Row +25 x 3 x 15r
BW Skullcrushers x 2 x 25r
Noon
D2B1 Bench.
Bench Press WU to 190 x 4 x 10r
Facepulls x 5 x 10r
Uni LM Press +25 x 3 x 15r
Meadows Row +25 x 3 x 15r
BW Skullcrushers x 2 x 25r
Thursday, October 5, 2017
D1B1 Squat
October 5, 2017
Before Supper
D1B1 squat. Accidentally forgot to add weight to my working sets so I just did an additional set.
Bow Bar Squat WU to 272 x 4 x 8r
GHR x 3 x 10r
Enough
Booked an appointment with my massage guy. Still got low, left back issues and right shoulder stuff. Time to see if he can get things loosened up.
Before Supper
D1B1 squat. Accidentally forgot to add weight to my working sets so I just did an additional set.
Bow Bar Squat WU to 272 x 4 x 8r
GHR x 3 x 10r
Enough
Booked an appointment with my massage guy. Still got low, left back issues and right shoulder stuff. Time to see if he can get things loosened up.
Tuesday, October 3, 2017
D4B3 Press
October 3, 2017
Before Supper
D4B3 Press
BB P Press WU to 225 x 2 x 3r
Push-up w/Light Band 3 x 10r
KB Row 90e x 3 x 8r
Band Pressdowns x 3 x 20r
Facepulls x 3 x 20r
http://www.youtube.com/watch?v=52YIWWmhR4E
Before Supper
D4B3 Press
BB P Press WU to 225 x 2 x 3r
Push-up w/Light Band 3 x 10r
KB Row 90e x 3 x 8r
Band Pressdowns x 3 x 20r
Facepulls x 3 x 20r
http://www.youtube.com/watch?v=52YIWWmhR4E
Monday, October 2, 2017
D3B3 Deads
October 2, 2017
Before Supper
D3B3 Deads
TB Deads, Low Handle WU to 480 x 3r Very easy. Probably could've pushed 8 but why bother.
SS
TB Shrug w/FG 210 x 3 x 15r
Leg Extensions 100 x 3 x 15r
Narrow, Neutral Grip Chins BW x too much clicking and popping. I'll hit back extra hard tomorrow.
Before Supper
D3B3 Deads
TB Deads, Low Handle WU to 480 x 3r Very easy. Probably could've pushed 8 but why bother.
SS
TB Shrug w/FG 210 x 3 x 15r
Leg Extensions 100 x 3 x 15r
Narrow, Neutral Grip Chins BW x too much clicking and popping. I'll hit back extra hard tomorrow.
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