Thick Bar

December 30, 2018
Afternoon

Sickness. Thinking if I continue with twice a week I'll stick with low reps on the weekends and a bit of rep work mid-week.

DO CV Axle Deadlift wu to 293 x 10 x 1r

Holds 283 x 3s - too cooked for holds

DO CV Axle Deadlift 273 x 3, 268 x 2 x 3r

W3 Press

December 28, 2018
Before Supper

Week 3

80' Seated Axle Press wu to
92.5k x 6 x 2r, 2 x 3r
77.5k x 7/7/8

Neutral Grip Chin 278.8 x 6 x 2r, 2 x 3r

Thick Bar

December 26, 2018
Afternoon

Some axle stuff.

CV DO Axle Deads wu to 293 x 7 x 1r

CV DO Axle Holds 283 x 8s/6s/6s

CV DO Axle Deads 263 x 5/5/5

W6 Bench

December 25, 2018
Noonish

Week 6. Bench was very easy. Good sign for the weeks and cycle to come.

Y-Pulls 3 x 25r
Bench Press wu to 130k x 3 x 3r

2-Brd CG Bench 110k x 3 x 6r

BB Row 235 x 3 x 10r

Occlusion stuff
Band Curl MM x 30/20/15
Band Pressdowns Lt x 40/30/25

W3 Squat

December 23, 2018
Afternoon

Week 3. I'll be cooking the feast tomorrow so I'd better do my squats today.

Elliptical 15 minutes, #bpm average

Squat wu to 145k x 5 x 5r

KB Swing 106 x 4 x 10r

Standing Band Crunch XH x 4 x 10r

W5 Thick Bar

December 22, 2018
Afternoon

Week 5

DO Axle Deads
Sumo wu to 293 x 1
CV 293 x 1
CV Dead Holds 283 x 3 x 6s
CV Slow & Paused 263 x 5 x 3r

W2 Press

December 21, 2018
Afternoon

Week 2

Seated 80' Axle Press wu to
92.5k x 7 x 2r, 3r
77.5k x 3 x 7r

Neutral Grip Chin (276) x 7 x 2r, 3r

W5 Deads

December 20, 2018
Before Supper

Week 5

Front Squat wu to 115k x 2 x 5r

Deadlift wu to 420 x 5 x 3r

DB Row 80e x 1 x 30r

Standing Band Crunch 1 x 30r

W5 Bench

December 18, 2018
Before Supper

Week 5.

Y-Pulls x 4 x 22r
Bench Press wu to 127k x 4 x 4r

CG Bench 2Brd 107.5k x 3 x 8r

BB Row 225 x 3 x 12r

Deload week from the EDT

W2 Squat

December 17, 2018
Before Supper

Week 2. Went to an out of town Xmas party over the weekend so I didn't do any thick bar. I guess I had a deload.

Elliptical 15 minutes, 130bpm average

Squat wu to 168k x 5 x 3r

KB Swing 106 x 3 x 12r

Standing Band Crunch XH x 3 x 12r

W1 Press

December 14, 2018
Noonish

Week 1. 3rd cycle of running this 9 week program. Simplicity. No stalling, no reason to stop or change.

80' Seated Axle Press wu to
92.5k x 8 x 2r
77.5k x 6/7/7

BB Row 225 x 3 x 15r

W4 Deads

December 13, 2018
Before Supper

Week 4

Front Squat WU to 112k x 2 x 5r

Deadlift wu to
495/515/525 x 1
470 x 5 x 1r

Ring Row 3 x 15r
Ball Slam 3 x 15r

W4 Bench

December 11, 2018
Before Supper

Week 4

Y-band Pulls 5 x 10r
Bench Press wu to 122k x 4 x 5r

CG 2Brd Bench 107.5k x 7/8/8
BB Row 225 x 10/10/10

10 Minute EDT - 3 Rep Sets
Seated DB Curl 50e x
DB Skullcrushers 50e x
*nah. No bb today. Maybe I'll go do it tomorrow.

W1 Squat

December 10, 2018
Before Supper

Week 1 of a 8 week Brad Gillingham squat cycle. Basically 2, 4 week waves between 70% and 85% of 5x5r and 5x3r. Add 10# on the next 4 weeks.

Squat wu to 156k x 5 x 5r

KB Swing 106 x 3 x 10r
Standing Band Crunch x 3 x 10r

W3 NN 50/20

December 8, 2018
Afternoon

Week 3. Pushed the weight up to hopefully drop down more into that 50 rep range.

2-3/8" NN Deads 50/20
259.5 x 10/5/5/4/2/2/2/2/1/1 - 34 reps
Had three "pop-outs".

3 hit reverse gr8 x 6". Just a hair under 50'

W9 Press

December 6, 2018
Before Supper

Week 9 pressing.

80' Seated Axle Press wu to
90k x 8 x 3r
77.5k x 6/6/7

Some hubbing and gave a gr8 a couple of hits.

W3 Bench

December 4, 2018
Before Supper

Week 3. Finally starting to feel stronger benching. Not that I am strong, just getting a groove back. Might look at testing my 1RM in April.

Pullaparts mm x 5 x 26r
Bench Press wu to 127k x 3/3/3/3/5

CG 2Brd Bench 107.5k x 7/7/8
BB Row 190 x 11/11/12

EDT 10min
Seated DB Curl 45e x 10 x 4r
DB Skullcrushers 45e x 10 x 4r
Good grip/wrist workout as well

W4 Squat

December 3, 2018
Before Supper

Week 4 - Speed

Elliptical 12 minutes

Squat WU to 141k x 6 x 2r

Front Squat 111k x 2 x 5r

Pause Squat 130.5k x 3 x 6r

Seated Band Leg Curls 3 x 15r

Planks 3 x 60s

W2 50/20 NN

December 1, 2018
Afternoon

Week 2. Pretty sure once I get to a weight that I'm hitting the 50 reps they'll all happen in the first 10-12 minutes. Once my thick bar grip is cooked it doesn't recover too quick.

NN Lift 50/20 wu to 239.5 x 777777554332221 = 69 reps

Pony Pinch 5 x 25r

Extensor Bands 5 x 25r

Press/Pull Combo Day

November 30, 2018
Before Supper

Week 8 press, week 2 deads. I was up early enough to pull this morning but I said screw it; I'm not that young anymore.

80' Seated Axle Press wu to
90k x 2r, 7 x 3r
77.5k x 3 x 6r

Deadlift wu to
415 x 5 x 3r

Ring Row x 30r

Standing Band Crunch x 50r

W2 Bench

November 27, 2018
Before Supper

Week 2

Pullaparts MM x 5 x 25r
Bench Press wu to 124k x 6 x 4r

CG 2Brd Bench 107.5k x 7/7/7
BB Row 190 x 10/10/10

10 minute EDT - still one helluva grip workout
Seated DB Curl 40e x 9 x 5r
DB Skullcrushers 40e x 9 x 5r

W3 Squat

November 26, 2018
Before Supper

Week 3

Elliptical 1198/10:00 min = 119.8

Squat wu to 167k x 5 x 2r

Front Squat 130k x 2 x 3r

Pause Squat 157k x 2 x 4r

Seated Band Leg Curl Avr x 3 x 15r

Plank 3 x 60s

W1 50/20 NN

November 24, 2018
Afternoon

Week 1. Going to run a 50/20 with the NN with Rindo and see how we fare.

Elliptical 1910 strides/15 minutes - 127.3 average

NN Lift 50/20 wu to 237 x 10x5r, 4r, 5x3r = 69 reps

Pony Pinch 5 x 25r

Extensor Bands 5 x 25r

W7 Press

November 23, 2018
Before Supper

Week 7. Started with some supplements again; greens powder, vitamin D, and fish oil. Also noticed I'd been loading my bar with 20kg plate instead of the 25's for the past two of weeks. No wonder it felt light lol!

80' Seated Axle Press wu to
90k x 2 x 2r, 6 x 3r
75k x 8/8/8

BB Row 185 x 4 x 12r

W1 Deads

November 22, 2018
Before Supper

Week 1. Little foggy/sick yet. Going to pull out direct low back assistance and replace with abz. Adding another cue as well to see how it feels; elbows in-line with the knees. Already doing it but mentally focusing on it to ensure consistent set-up.

Elliptical 10 minutes 120-130 strides per minute

Deadlift wu to 515 x 1 - easy. Leaving room for some progression in 6 weeks or so.

465 x 5 x 1r

Pulldowns 125 x 3 x 15r

Standing Band Crunch Avr x 3 x 15r

W1 Bench

November 19, 2018
Before Supper

Week 1

Pullaparts MM x 5 x 24r
Bench Press wu to 120k x 5 x 5r (may have did 6 sets, probably did)

CG 2Board Bench 107.5k x 6/7/7

Incline Seal Row 135/185/185/185 x 10r - first time trying these

10 Minute EDT
DB Curl : DB Skullcrushers 35e x 10 sets of 5 (50 reps each)
Christ my grip is fried! Had bad DOMS in my forearms going into this workout and holding those dumbbells for 10 minutes just cooked my hands.

W2 Squat

November 18, 2018
Before Supper

Week 2. Pulled back my training max a bit from last week as it would've been too aggressive as the weeks piled up.

Elliptical for 10 minutes

Squat wu to 143k x 3 x 10r

Front Squat 114k x 2 x 8r

Pause Squat 132k x 3 x 5r

Seated Band Leg Curl Avr x 3 x 15r

45' Hyper 4 x 12r

Bit of Grip

November 17, 2018
Afternoon

Week 1 napalms nightmare cycle. Using the rep calculator off of my amrap set puts me right in the 90-95% range of my current DO axle. This'll be easier on my back to keep pushing it this winter I think. PVC handle so no chalk.

A bit of futzing to find the correct working weights on the holds and rush.

NN Deads wu to 157 x 2/2/2/5

NN Holds against mm bands (over both 100's)
212 x 6s/6s/7s

NN Rush 60s each 237 x 7, 222 x 13

Extensors with bands

W6 Press

November 15, 2018
Before Supper

Week 6

80' Seated Axle Press wu to 90k x 3 x2r, 5 x 3r
WG Pulldowns 100/125/150/150 x 15r

80' Seated Axle Press 75k x 7/8/8
DB Row 105e x 10/10/11

W1 Squat

November 14, 2018
Before Supper

Week 1. Kingpin. Using 555 as a training max.

Deadlift wu to 445 x 5 x 2r

4.5" Block Pull 520 x 2 x 3r

Deficit from 100's Pull 375 x 2 x 6r

Pulldowns 150 x 4 x 15r

DB Shrug 110e x 3 x 10r

W9 Bench

November 12, 2018
Afternoon

Week 9. Fuark I've got some good DOMS today. Anyways, bench. Today is the end of my 3rd cycle of RBBP and the results are consistent so no plans to change the formula. 27 weeks and using a rep max calc I've improved about 18#. I'll take that for approximately 6 months of work. Haven't tested a single in ages and shouldn't plan on it until the spring at least.

Pullaparts MM x 5 x 22r - between bench warm-ups

Bench Press wu to 137.5k x 4 x 2r

CG 2-Brd Bench 107.5k x 6/6/7
Landmine Row 60e x 10/10/11

DB Curl w/Manus 25e x 25/10
Arnold Press w/Manus 25e x 25/10

W1 Squat

November 11, 2018

Week 1 Kingpin Speed Day
220k/485# training max

Squats 65% 143k x 8 x 3r

Front Squats 70% 112k x 2 x 5r

Pause Squats (Pause in the hole) 60% 132k x 2 x 8r

Band Leg Curl Avr x 3 x 15r

45' Hyper 4 x 12r

W5 Press

November 9, 2018
Before Supper

Week 5. Looking forward to finishing this deload and getting back at er next week. I love how easy this progression gets by week 4-5. Should be a good winter.

80' Seated Axle Press wu to
90k x 4 x 2r, 4 x 3r
75k x 7/7/8

DB Row 105e x 3 x 10r

W8 Bench

November 6, 2018
Before Supper

Week 8. No Clubbell due to the clicky wrist. Got some bad foot cramping during bench. On another note Reape would be colouring half of my plate pink today.

Left wrist. Twinges painfully loading and unloading plate. Stupid body.

Bench Press wu to 128k x 3 x 4r - pause last rep
Band Pullaparts MM x 5 x 20r

2 Brd CG Bench 107.5k x 6/6/6
Landmine Row 25k x 10/10/10

DB Curl w/Manus 25e x 20r
DB Arnold Press w/Manus 25e x 20r

W4 Press

November 2, 2018
Before Supper

Week 4. I noticed I've missed another 10# worth of collars on yesterday's deadlifting. Should've written 430 x 6 x 5r. Anywho, today felt very easy press wise.

Seated 80' Axle Press wu to
90k x 5 x 2r, 3 x 3r
75k x 3 x 7r

DB Row 100e x 3 x 10r

Flask 2HP - nope. Mitts are too cooked. I'll try tomorrow after grippers.

W8 Deads

November 1, 2018
Before Supper

Week 8. Left wrist is still clicky. Started the cadence gripper program yesterday as well.

TB Deads wu to 420 x 6 x 5r

Ab Wheel 3r/Pull-ups 1r 274# x 5 Rounds

Between Sets

RT Deads wu to
R 122.6 x 2/2/2/10
L 110.1 x 2/2/2/10

RT Holds w/LT Band
R 110.1 x 6s/6s/6s
L 107.6 x 4s/6s/6s

RT Grip Rush 60s Block
110.1 x 28r

W7 Bench

October 30, 2018
Before Supper

Week 7. Had a weird "click" in my wrist doing the Clubbell warm-ups with my left doing casts. Almost completely dropped the club. No pain but still tingly warming up for bench.

Also decided to move my 2HP to my Press day and I'll do my 1HP and assistance on bench days.

Drained day. Too much staring at spreadsheets. Bench ended up being a RPE 10 but I got it and still did a bit of a pause on the final rep.

Clubbell Circuit 15# x 12r each way

Bench Press wu to 125k x 3 x 5r

CG 2Brd Bench 105k x 3 x 8r
Meadows Row 25k/35k/45k x 10r

KB Euro Supinations x 5 x 3r

W8 Squat

October 29, 2018
Before Supper

Week 8. Going to take a page from Dan John with the pull-ups/ab wheel. I also kept my hands on the top of the plates today during the squats. Way more braced and easier. Still just legs working. Not pulling back.

Not sure if I've injured my left hand somewhere along the way but holy crap is it ever weak compared to my right. I can't believe how low my axle numbers are now. Pushing the RT hard on Friday probably didn't help much.

Thinking something like this:

Monday - Squat, axle, pull-ups
Tuesday - Bench, pinch, row
Wednesday - Grippers
Thursday - Deads, RT/Crusher, pull-ups
Friday - Press, 1HP, row
Saturday - Grippers, pull-ups

Hip Belt Squat w/Landmine wu to
100k x 5 x 2r, 10r

DO Axle Deads wu to
283/293/303/283/293/298/283/288/293/298 x 1r

DO Axle Holds 289 x 6 x 6s
Superset 3 Ab Roll-outs with 1 Pull-up 273# x 6 Rounds

W3 Press

October 26, 2018
Before Supper

Week 3. That grip rush sure hit my mid-traps. I'm going to work on my pull-ups again. Just going to slowly build up good rep volume over the weeks. While the volume is super low I'll probably hit it daily or even twice daily to continue building it up.

80' Seated Axle Press wu to
90k x 6 x 2r, 2 x 3r
75k x 6/7/7

Pull-ups 274.4 x 6 x 1r

Between Sets

New RT find max
Right - 142.6
Left - 127.6

RT Deads
Right 120.1 x 3 x 2r, 9
Left 107.6 x 3 x 2r, 13

RT Against Avr Band
Right 107.6 x 6s, 6s, 6s
Left 107.6 x 6s, 4s, 3s

RT Rush 60s Each Set x 107.6 x 22, 20 - forgot to look at the clock when I started the second set so I just "rushed" to 20.

W7 Deadlift

October 25, 2018
Before Supper

Week 7. Taking slow and controlled lifts with the TB. Too easy to get out of groove and give my back a tweak.

Trap-bar Deadlift - Low Handle wu to
530 x 5 x 2r

TB Speed Pulls (10-15s) 365 x 10 x 1r

Ring Rows x 3 x 15r
45' Hyper x 3 x 15r
Plank x 3 x 60s

W6 Bench

October 23, 2018
Before Supper

Week 6

Clubbell 15# circuit

Bench Press wu to 127.5k x 3 x 3r
Flask 2HP wu to 166.5 x 3/4/4 to 141.5 x 10r

CG 2Brd Press 105k x 7/8/8
Thick Handle T-bar Row 100k x 7/6/6 - should've started at 6 across as it's a new exercise. I'll go 6/7/7 next week.

Continuous Circuit
DB Curl w/Manus 25e x 15/10
DB Arnold Press w/Manus 25e x 15/10

W7 Squat

October 22, 2018
Before Supper

Week 7. Face was frozen all day due to a dental visit, then headaches, tired, naps, etc. Finally got around to doing something late. Went to some hip belt squats to keep the load off of my lower back.

I like using the landmine for the belt squats as I drive back to the fulcrum to ensure the bar doesn't come out. It also really hits the quads like that.

Hip Belt Squats w/Landmine
wu to 75k x 6 x 5r

W2 Press

October 20, 2018
Before Supper

Week 2

80' Seated Press w/Axle
wu to 90k x 7 x 2r, 3
75k x 6/6/7

Pack up for a griptogether tomorrow.

W6 Deads

October 18, 2018
Before Supper

Week 6. With the back a little niggly I dropped the squats and went with the trap-bar as well. Short and sweet.

Trap-bar Deads - only have a low handle
WU to 390 x 6 x 5r

45' Hyper x 3 x 15r

W5 Bench

October 16, 2018
Before Supper

Week 5

Clubbell Clean/Cast/Mill Out/Mill In x 15# x 10r

Bench Press wu to 175k x 4 x 4r - long pause the last rep. Bench is getting a lot easier week to week.

2Brd CG Bench 105k x 7/7/8
Axle Row 213 x 8/8/8

3x continuous circuit
Seated DB Curl w/Manus - to a good pump
Seated Arnold Press DB w/Manus - to a good pump

Between Sets

Flask 2HP wu to
161.5 x 4/3/3/3 - 136.5 x 10r

W6 Squat

October 15, 2018
Before Supper

Week 6. Back was a little iffy so I squatted to my bench on the work-sets. I wonder if I've got IBS or Crohn's or something....

1a) Squat wu to 194k x 6 x 2r

1b) DO Axle Deads
wu to 303 x 1
Holds 288 x 5 x 6s, 11s

W3 Press

October 12, 2018
Before Supper

Week 3. Need to keep an axle in my hands more this winter so I'll be shoulder pressing with it as well.

80' Seated Press w/Axle wu to
90k x 8 x 2r
75k x 3 x 6r

Axle Row 173 x 3 x 12r

W5 Deads

October 11, 2018
Before Supper

Week 5. Was lazy and just used the axle for deads. I'll go back to a regular bar next week. Axle throws me too far out front for not being used to it and getting towards my heavier weeks.

Front Squat wu to
83k/93k/102k/109k/116k/109k/102k/93k x 2r

Axle Deadlift wu to 473 x 7 x 1r, 2r
378 x 3 x 5r

W4 Bench

October 9, 2018
Before Supper

Week 4

Clubbell Clean/Cast/Mill Out/Mill In 15# x 10r

Bench Press wu to 120.5k x 4 x 5r

CG 2-Brd Bench 105k x 3 x 7r

CS Row 210 x 3 x 12r
Naut Curl 70 x 3 x 12r
KB Upright Row 32k x 3 x 12r

Flask Pinch DL wu to 156.5 x 4 x 4r to 131.5 x 10r

100# Rim Pinches x a few, Curl attempts, added 25# close

Elliptical x 30 minutes

W5 Squat

October 8, 2018
Afternoon

Week 5. Started waking up my glutes by clenching my ass hard prior to each squat set a few sessions ago. Seems to make a substantial difference.

Squat wu to 151k x 6 x 5r - Piston style

DO Axle DL wu to 273 x 5 x 2r, 3 x 3r

GHR x 7/7/8
DO Axle DL 213 x 7/7/8

Logbar

October 6, 2018
Afternoon

Missed my deadlift session on Thursday and need to get my overhead in yet. Best way IMO to train all of that stuff? Logbar clean and pressing! Sunny day so time to head outside.

12" Logbar SC wu to 180 x 7 x 2r, 3

12" Logbar LC 150 x 6/6/7

Catch-up

October 3, 2018
Before Supper

Little bit of catch-up work that I left yesterday.

CS Row 210 x 10/12/12
Naut Curl w/FG 70 x 10/12/12
KB Upright Row 32k x 10/12/12

W3 Bench

October 2, 2018
Before Supper

Week 3

Clubbell Clean/Cast/Mill In/Mill Out 15# x 10r

Bench Press wu to 125k x 5 x 3r
Saxon Bar DL
155 x 2 x 5r
165 x 3
175/185 x 2
195/205/210/215x 1, 220 x hop

CG 2Brd 105k x 6/7/7

Spent too much time mucking around with the Saxon bar. I'll catch the other assistance at lunch tomorrow.

W4 Squat

October 1, 2018
Before Supper

Week 4. Tempted to do squatober but I figured I'd just stay the course.

Squat wu to 183k x 8 x 2r - piston style
DO Axle DL 273 x 6 x 2r, 2 x 3r

GHR x 3 x 7r
DO Axle DL 213 x 3 x 7r

W1 Wrist Day

September 29, 2018
Afternoon

Week 1. Going to start getting serious about grip and throwing in an extra wrist and dynamic thumb day. Short and sweet.

Heavy Hammer
- Radial Dev 7.5 x 3 x 15r, 20r - need 20+ for next weeks sets
- Ulnar Dev 7.5 x 4 x 10r

Wrist Thingy
- Pronation 20k x 3 x 20r

DB Wrist Curl 80e x 3 x 10r

Herc Bar Extensors 25 x 15/15/11

Pony Clamp Pinch - Uni x 3 x 10r - had to assist the left. Way lagging.

W1 Press

September 28, 2018
Noonish

Week 1. Time to start pressing indoors. Finding weight and such to begin a fresh cycle. I need to throw in some clubbell or band work prior to pressing next time. Inside of my left arm is feeling it.

Seated BTN Press wu to
80k x 1/2/2
75k x 5 x 2r
60k x 3 x 6r

Farmers walk rim hold my 100# plates from the garage to the house.

2" DB Row 86e x 10/10/20 - no chalk

Seated DB Curl w/Manus 25e x 25

W3 Deads

September 27, 2018
Afternoon

Week 3. I wanted a triple on the last set of front squats but I was having trouble not blacking out with the bar against my throat today for some reason.

Front Squat wu to
110k/120k/130k/140k/145k/150k x 2r
MMS Gripper IM2.5(126) x 5 x 3r

Deadlift wu to 450 x 6 x 3r
15mm Overcrushes IM3(154) x 3 x 1r

2" DB Row 86e - tomorrow. I'm hangry

W2 Bench

September 25, 2018
Afternoon

Week 2

15# Clubbell Swings, Mills, Casts each direction circuit x 10

Bench Press wu to 122.5k x 6 x 4r

2-Brd CG Bench 105k x 6/6/7

CS Row 210 x 10/10/12
Naut Curl 70 x 10/10/12
KB Upright Row 32k x 10/10/12

Futz with the 135# Baby Inch

W3 Squat

September 24, 2018
Before Supper

Week 3

Squat wu to 140k x 6 x 5r
DO Axle Deadlift 273 x 7 x 2, 3

GHR x 6/7/7
DO Axle Deadlift 213 x 6/7/7

W2 Deads

September 20, 2018
Afternoon

Week 2

Front Squat wu to
107.5/115/120/124/128/132/132/132/128/124/120/115/107.5k x 2r

Deadlift wu to 320 x 6 x 5r

2" DB Rows 86e x 4 x 10r - no chalk

W1 Bench

September 18, 2018
Before Supper

Week 1. 3rd run through with RBBP. Right shoulder is starting to get a little niggled.

Bench Press wu to 118k x 5 x 5r

CG Bench 2-Board 105k x 3 x 6r

CS Row 210 x 3 x 10r
Naut Curl 70 x 3 x 10r
KB Upright Row 32k x 3 x 10r

W2 Squats

September 17, 2018
Before Supper

Week 2

Squats wu to 172k x 8 x 2r
DO Sumo Axle DL wu to 273 x 8 x 2r

GHR x 6/6/7
DO Sumo Axle DL 213 x 6/6/7

Plan on a 5.5-6km walk after

Front Squat & Press

September 15, 2018
Before Supper

Weeks a little garbled up to I did a minimalism mash of my deadlift and press days. I figure I'll take this week off of deads as I'm kicking off a new lower body cycle and today was the final "rep" day of the press cycle. Next week I'll test a 1RM for the summer end. Raining and snowing throughout today's session. Pulling knocked over sunflowers between sets.

Front Squats wu to
220/240/260/270/275/270/260/240/220 x 2

Strict Press wu to 190 x 8 x 3r

W9 Bench

September 12, 2018
Before Supper

Week 9

Bench Press wu to 133.75k x 2/2/2/2/3
2" DB Row 86e x 5 x 8r

CG Bench 97.5k x 6/6/6
Laterals 35e x 7/7/7
Hammer Curl 40e x 7/7/7

W1 Squat

September 11, 2018
Morning

Week 1. Trying the bowtie today. No belt or sleeves until around 180k in the cycle.

Squat wu to 130k x 6 x 5r

DO Axle Sumo Deadlifts wu to
303 x 1
213 x 3 x 6r
I'll lead off with 273 x 8 x 2r next week.

GHR BW x 3 x 10r

W8 Press

September 8, 2018
Before Supper

Week 8. Short and sweet. Cross-Canada Grip Challenge tomorrow.

Strict Press wu to
190 x 2, 7 x 3r
140 x 3 x 7r

W8 Deads

September 7, 2018
Before Supper

Week 8. Going to start with Matt Mueller's front squat programming.

Front Squat wu to
85k/102.5k/110k/120k/127.5k/120k/110k/102.5k x 2
Just change the plate and go

Deadlift wu to
455/495/515/525 x 1 - was going for a triple but I got swung out front on the second rep and called it good enough

Walked around some of the bike path in town to get my 10,000 steps in. Sucks that Gail with her stubby legs gets 20-30% more steps in over the same distance.

W8 Bench

September 5, 2018
Before Supper

Week 8

Bench Press wu to 126k x 4 x 3r
2" Crusher High Pulls 120 x 8 x 3r

CG Bench Press 90k x 3 x 8r
Laterals 35e x 3 x 8r
DB Curl 40e x 3 x 8r

W7 Press

August 31, 2018
Afternoon

Week 7
Two more weeks. Snow will be flying by the time I get halfway into another cycle. I think I'll test my my 1RM strict and PP at the end of this.

Strict Press on every 120s wu to
190 x 2 x 2r, 6 x 3r
135 x 3 x 8r

Inverted Row 5 x 5r

W7 Deads

August 30, 2018
Afternoon

Week 7. First time doing front squats in quite a while. Feeling good!

Front Squat
90/110/120/130/140/150k x 2r, 160k x 1 (failed second, first squat stapling in a couple of years at least)
Inch Trainer DB Row 105 x 3 x 1/2/3r

Deadlift w/Chains wu to 390(465) x 3 x 2r

Step-ups 48k x 7/8/8
Standing Band Crunches x 12/12/12

Seated Band Leg Curls x 42/38 - jelly

W7 Bench

August 28, 2018
Afternoon

Week 7

Bench Press wu to 122.5k x 3 x 5r
Inch Trainer DB Row 102.5 x 3 x 1/2/3

CG Bench 90k x 7/8/8
Laterals 35e x 7/8/8
DB Curl 40e x 7/8/8

W6 Press

August 25, 2018
Before Supper

Week 6. Didn't go for my ruck today. Still too smoky and irritating me. Just keeping the pressing to Hepburn's base program. Everything's progressing good so no point putting in additional volume yet. Also made breakfast for supper. Haven't had that in ages.

Strict Press wu to
190 x 3 x 2r, 5 x 3r
135 x 7/8/8

W6 Deads

August 24, 2018
Before Supper

Week 6. I plan on going on a ruck tomorrow morning. Hopefully my back won't be hating me too much.

Pause Squat wu to
112.5k x 5 x 3r
136k x 5 x 2r

Deadlift again Chains wu to
360(435) x 3 x 2r

Step-ups 48k x 7/7/8

Seated Band Leg Curl 3 x 2 minutes

Standing Band Crunch 3 x 10r

W6 Bench

August 22, 2018
Before Supper

Week 6

Bench Press wu to 125k x 3 x 3r

CG Bench 90k x 7/7/8
Laterals 35e x 7/7/8
DB Curl 45e x 7/7/8

Inch Trainer Row 100 x 3 x 1/2/3

W6 Squat

August 21, 2018
Before Supper

Week 6

SSB Squat
wu to 180k/190k x 3r
140k x 2 x 10r

RDL 75k x 3 x 20r

GHR 3 x 8r

Inch Row between Sets 100 x 1/2/3/1 - not with the left today

W5 Press

August 16, 2018
Before Supper

Week 5

Strict Press every 120s
wu to 190 x 4 x 2r, 4 x 3r
135 x 7/7/8

W5 Deads

August 15, 2018
Before Supper

Week 5. Start of another 4 week speed pull cycle.

Deadlift w/chains (75#)
WU to 335(410) x 3 x 2r

RDL 75k x 3 x 18r

Step-ups 48k x 3 x 7r

Inch Trainer Rows between Sets 97.5 x 5 x 1/2/3r

W5 Bench

August 13, 2018
Before Supper

Week 5

Bench Press wu to 122.5k x 4 x 4r

Y Pulls x 3 x 20r
CG Bench 90k x 3 x 7r
Laterals 35e x 3 x 7r

Between Bench Sets
Inch DB Trainer Rows 97.5 x 3 x 2/3/4r - (27)

W5 Squat

August 12, 2018
After 8:00pm. Too damn late

Week 5. Really tired. Thinking more about changing to a lower stress job.

Bow Bar Squat WU to 180k x 4 x 2r, 4 x 3r

Inch Trainer DB Row 97.5 x 2 x 4r - no zazz

Back to playing with the grandgoober.

W4 Press

August 10, 2018
Before Supper

Week 4. Let out too much air before the last rep but the weights light enough I can push it though.

Strict Press
wu to 190 x 5 x 2r, 3 x 3r
135 x 3 x 7r

Too damned hot

W4 Deads

August 9, 2018
Before Supper

34'C..... Hotter tomorrow
Week 4

Deadlift - Straight Weight
WU to 365/405/455/495/515 x 1
525 x 2 - happy with this. Probably could've gotten a 3rd. Means I'm in the right training range at least.

Pulls above knees - 21" - bad height for me
515/545/565/585 x 1

Good enough

W4 Bench

August 6, 2018
Before Supper

Week 4

Bench Press wu to 119k x 4 x 5r - long pauses on the last reps
Stiff-arm Pulldowns 50 x 4 x 15r - kept the shoulders retracted and nice and slow
Y-Band Pulls x 3 x 20r

CG Bench 90k x 6/7/7
Lateral 35e x 6/7/7

W4 Squat

August 5, 2018
Before Supper

Week 4. Decided to bump this week up by a day. Busy around next weekend for the sleep study. Also been reading some of Jack Reape's stuff and I think when I'm done my current cycle of bench id like to do a full cycle of RBBP but based off of my slingshot numbers and wear it for all of the main bench work. Should be an interesting experiment.

Sweaty

Squat wu to 180k x 5 x 2r, 3 x 3r
144k x 7/7/7

Inch Trainer DB Rows 97.5 x 5 x 4r

W3 Press

August 3, 2018
Noon

Week 3

Strict Press - on every 120s
wu to 190 x 6 x 2r, 2 x 3r
135 x 6/7/7

I'll do my chin-ups after work

Neutral Grip Chin
BW x 6 x 2r, 2 x 3r

W3 Deads

August 2, 2018

Week 3

Noon
Speed Deads w/75# chain
WU to 385(460) x 3 x 2r
Inch DB Trainer Rows 92.5 x 8/8/9

After Work
RDL 75k x 3 x 15r

Step-ups 48k x 6/7/7

W3 Bench

July 31, 2018
After supper

Week 3. I hate lifting after supper. Bloated and lazy.

Bench Press wu to 122.5k x 5 x 3r
Pullaparts x 5 x 27r

CG Bench 90k x 6/6/7
DB Laterals 35e x 6/6/7

W3 Squat

July 30, 2018
Before Supper

Week 3

Squat
WU to 180k x 6 x 2r, 2 x 3r
144k x 6/7/7

Inch Trainer Row 92.5 x 6 x 6r

W2 Press

July 27, 2018
Before Supper

Week 2. More fat. More strict.

Strict Press wu to
190 x 7 x 2, 3r
135 x 6/6/7

Neutral Grip Pull-ups 7 x 2, 3r

W2 Deads

July 26, 2018
Before Supper

Week 2

Speed Deads wu to 335 +75# chain x 3 x 2r
Inch Trainer DB Row 92.5 x 3 x 8r

RDL 75k x 3 x12r

Step-ups 48k x 6/6/7

W2 Bench

July 24, 2018
Before Supper

Week 2. More RBBP

Bench Press WU to 120k x 6 x 4r
Angle Chins -LT Band x 5 x 5r
Pullaparts x 5 x 26r

CG Bench 90k x 3 x 6r
DB Laterals 35e x 3 x 6r

W2 Squat

July 23, 2018
Before Supper

Week 2. I'll slow cook some Hepburn squatting too.

Squat WU to 180 x 7 x 2, 3r
144 x 6/6/7

Inch Trainer Rows between Squat sets
92.5 x 6 x 5r

W1 Press

July 21, 2018
Afternoon

Week 1. Going with the slow build Hepburn style for at least a cycle here. Also to note as easy as those RDL's felt on Thursday my hammie's are sure achey.

Strict Press
WU to 190 x 8 x 2r
135 x 3 x 6r

Neutral Grip Chin BW x 8 x 2r

W1 Deads

July 19, 2018
Before Supper

Week 1. Going to try one of Andy Bolton's speed based programs. I haven't done any deadlifting in almost 3 months so I'll just set my max at 550.

Deadlift w/4 chains 75#
WU to 330(405) x 3 x 2r

RDL 75k x 3 x 15r

Step-ups 15.5" 48k x 3 x 6r

Wheel Plank x 10 - fairly easy. I'll put on elbow sleeves and get 20. I hate getting dinged up.

W1 Bench

July 17, 2018
Before Supper

Week 1. Another 9 week cycle of RBBP. Inching up. I think I need to get my diet in check. I'm not running a surplus when I need to and am running one of crap when I don't need to.

Bench Press WU to
115.5k x 5 x 5r

Band Pullaparts Between Worksets MM x 5 x 25r

CG Bench 90k x 2 x 8r
DB Laterals 30e x 2 x 8r

Ring Rows BW x 4 x 15r


Between Sets
Moontop Holds w/12.95k x 5 x 1r ~5 sec holds

W1 Squat

July 16, 2018
Before Supper

Week 1. Also week 11 of the behemoth program. Since it's going to a 3x3 this week I'm going to use it to kick off a Jake Sullivan run up.

Freaking heat is throwing a helluva governor on my lifts. Everything felt heavy. Low back and obliques are feeling wonky as well so I cut early.

Squat WU to 187.5k x 3 x 3r


Between Sets

2" Crusher Deads WU to
54.3k x 3 x 10r

2" Crusher Standing Wrist Curls
24.3k x 3 x 20r

W10 Deload

July 11, 2018
Before Supper

Week 10 deload. My quick 15 minute deload workout. Bought some forearm protectors and man they make a difference for a sporadic kettlebeller.

KB Clean/Squat LC Ladder EMOM
2x24k x 5 x 1/2/3r

W9 Press

July 9, 2018
Lunch hour

Week 9 pressing

Strict Shoulder Press WU to
187 x 2 x 5r
197 x 5 x 3r

Bradford Press 95 x 3 x 12r

BW Skullcrushers x 3 x 15r

W9 Front Squat

July 7, 2018
Before Supper

Week 9. Still feeling pretty lazy. Next week is a deload so I need to get stuff done so there isn't a huge gap in effort. Thinking about using my tire sled with the 100# plates for the rear drags on concrete as it bites better and I need to pack around less plate.

Front Squat WU to
117.5k x 2 x 5r
122.5k x 5 x 3r

Beat my hands up with some reverse bending. 3, 6" x 1/4" gr8's, and one wobble on a Ironmind red nail.

Backwards Tire Drag - set it up but it's getting late. Made some sugar & borax poison for the ants and set it out. I'll do some outside lifting and drag the sled tomorrow. I'll also fill my new Ironmind sand bag for some more fun.

W9 Bench

July 3, 2018

Week 9
Noon

Bench Press WU to
130k x 5 x 2r
110k x 5/5/3-2 - looking back through journals from 2014 want to make me cry

Before Supper
T-Bar Row 75k x 3 x 12r
EZ Skullcrusher 40k x 3 x 12r

Lateral 25e x 3 x 12r

W9 Squat

July 2, 2018

Week 9

Squat WU to
172.5k x 2 x 5r
185k x 5 x 3r

45' Hyper w/Lt x 3 x 8r

Seated Single Leg Curl Avr x 3 x 6r

W8 Press

June 30, 2018

Week 8 Press
Lazy and didn't feel like lugging a bunch of equipment around.

Standing B.B. Press WU to
185 x 2 x 5r
195 x 5 x 3r

Klokov Press 135 x 3 x 3r - a few clicks and pops

BW Skullcrushers x 3 x 15r

W8 Front Squat

June 29, 2018
Before Supper

Week 8

Front Squat
115k x 2 x 5r
120k x 5 x 3r

Backwards Sled Drag
200 loaded x pull/push x 10yds x a few.
Need to drag out substantially more weight...

W8 Bench

June 27, 2018
Week 8

Noon
Bench Press WU to 124k x 4/3/3/3
BB Row 190 x 5 x 15r

DB Bench 80e x 8/6 - moving too fast and not recovering.

I'll get a second session in before supper to hit the db press again as well as some shoulders and triceps.

W8 Squat

June 26, 2018

Noon
Week 8. Competed at the Red Deer Highland Games on Saturday and placed 3rd masters. Everyone's numbers were way down due to the "Scottish weather".

Squat WU to
170k x 2 x 5r
180k x 2 x 3r

RDL 255 x 3 x 5r

45' Hyper w/MM x 3 x 8r

Single Leg Seated Leg Curl w/LT x 3 x 6r

I plan on doing a bunch of one-armed dumbbell snatch triples with 100# while I grill steaks for supper.

W7 Bench

June 20, 2018
Before Supper

Week 7. Miserable nights sleep last night. Grandgoober stayed over and was up lots and it was also my first night with the CPAP. I was fully awake at least 8 or so times last night. Very strange not being able to open my mouth. Anyways, just a truncated session. Very tired and hot.

BB Row 185 x 5 x 15r

Bench Press WU to 120k x 3 x 5r

DB Bench 80e x 3 x 12r

W7 Squat

June 18, 2018
Before Supper

Week 7. Picked up my CPAP to try out over the next 6-8 weeks. I've primarily got central sleep apnea which is non-obstructive so it hard to say if it'll do anything.

Hang Clean WU to 185 x 3 x 4r Hook gripped them all. Rotating the thumb pad in more so I can grab my ring finger as well. Feels weird but is secure.

Squat WU to 165k x 4 x 6r

45' Hyper # x 3 x 8r

RDL 185 x 3 x 8r

Seated Band Leg Curl Avr+Lt x 3 x 6r

W6 Squat & Bench

June 12, 2018
Before Supper

Week 6. Off by a day and heading away for work for the rest of the week so I'm not sure if I'll get a chance to hit the gym or how productive it'll be. Tried the GHR again today and it's still bothering that front bit on my left quad.

Squat WU to 160k x 4 x 6r

Bench Press WU to 124k x 3 x 3r
BB Row 225 x 4 x 10r
45' Hyper x 4 x 15r

Bench Press 105.5k x 2 x 8r

Deload - 11:15 of Suck

June 8, 2018
Noon

Deload - 11:15 of suck

KB Clean/Squat Ladder - EMOM
2x24k x 4 x 2/3/4 (36r)

W5 Bench

June 5, 2018
Before Supper

Week 5

Bench Press WU to 121.5k x 4 x 4r
BB Row WU to 280 x 5 x 4r
Pullaparts between warm-ups x 4 x 30r

Dip (268.4) x 3 x 10r
Upright Row 125 x 3 x 8r

Band Pressdowns Avr x 3 x 25r

Deload

June 4, 2018
Before Supper

Deload day. A quick go-to ladder.

KB Clean/Squat Ladder - on the minute
2 x 24k x 5 x 1/2/3r (30r)

W4 Anterior

June 1, 2018
Before Supper

Week 4 anterior.

Hang Snatch (barbell front raise) WU to 135 x 3 x 3r

Front Squat WU to 205 x 3 x 10r

Step-ups 135 x 3 x 8r

Enough

W4 Bench

May 29, 2018
Before Supper

Week 4

Bench Press WU to 117.5k x 4 x 5r
BB Row WU to 275 x 5 x 5r

DB Skullcrushers 45e x 3 x 10r
DB Seated Hammer Curls 45e x 3 x 10r

W4 Squat

May 28, 2018
Afternoon

Glad this is the last week of "higher" reps. Too much set math; 1-2-3-1-2-3-1-2-1-2, 10 done. Sweaty business too.

Hang Clean WU to 180 x 3 x 5r

Squat WU to 145k x 3 x 10r

45' Hyper 32k x 3 x 12r

Band Pullthrough Avr x 3 x 12r

Seated Leg Curl Avr x 3 x 12r

W3 Bench

May 23, 2018
Supper time

Week 3. Feeling oogy. Too damn hot.

Bench Press long pauses WU to 120k x 5 x 3r

DB Skullcrushers 45e x 4 x 8r
DB Hammer Curls 45e x 4 x 8r

KB Row 106e x nah

Damn my inner quad is effed. Set a dumbbell on it and it almost drive me through the wall. Not sure exactly what I did but I'm thinking it was flexed and I slammed it with the log. Kinda like a Charley horse that won't go away. Too fat to see bruising anyways.

W3 Squat

May 22, 2018
Afternoon

Week 3. Banged my quad pretty good last week lowering the logbar. It's giving me some issues. Had the goobers over yesterday as well this the training day had to move.

Hang Clean WU to 175 x 3 x 5r

Squat WU to 142.5k x 3 x 10r

GHR (nope, quad) Hyper w/32k x 3 x 10r

Band Pullthroughs Avr x 3 x 10r

Band Leg Curl Avr x 3 x 10r

W2 Press

May 19, 2018
Before Supper

8" Logbar C+P Short Cycle
155 x 3 x 5r
175 x 5r
185 x 3r
195 x 3r
165 x 3 x 8r

W2 Behemoth Pulls

May 18, 2018
Before Supper

Week 2 Behemoth

Hang Clean WU to 175 x 3 x 5r

Front Squat WU to 87k x 3 x 12r

15" Step-ups +40 x 3 x 8r

Sissy Squat BW x 3 x 8r

Lunges +50 x 3 x 12r

Ball Slam 8k x 3 x 15r

W2 RBBP

May 15, 2018
Before Supper

Week 2 RBBP

Bench Press WU to 117.5k x 6 x 4r
During WU - NG Chins (269.8) x 4/4/4/3/3 - velocity dipped
During Worksets - BB Row 185 x 4 x 12r

DB Skullcrushers 40e x 3 x 12r
DB Hammer Curls 40e x 3 x 12r
Facepulls M x 3 x 15r

W2 Squat

May 14, 2018
Afternoon

Week 2 behemoth

Hang Clean WU to 170 x 3 x 5r

Squat WU to 135k x 3 x 12r - I hate reps...

RDL 185 x 3 x 12r

GHR BW x 3 x 12r

45' Hyper BW x 3 x 12r

B1 Press

May 11, 2018
Before Supper

Block 3

BB Strict Press WU to 170 x 11/10/10 - wanted 12's but it wasn't there today. Little bit of pp on the last set as well.

CS Row 210 x 3 x 12r
Dip (273.8) x 3 x 12r

Upright Row 85 x 3 x 12r
Crunch x 3 x 12r

Rope x playing. Sure kicks up a lot of dust in the basement

W1 Sinew Pulls

May 10, 2018
Afternoon

Incorporating some Behemoth programming for my pull days. I'll leave the deads alone as that's what typically aggravated me. Besides this program has none anyways. Good time to learn how to have proficient movement patterns for the weightlifting stuff.

Hang Clean WU to 165 x 3 x 5r

Front Squat WU to 85k x 3 x 12r - sweaty

Step Ups @15" 273.6# x 3 x 8r

Backwards Stairs (10 rises) 2x24k x 3 trips

Lunges 273.6# x 3 x 12r
Ball Slams 8k x 3 x 15r

RBBP 1 Bench

May 8, 2018
Afternoon

Looking back through my books and my best bench progress was through following RBBP. Starting with a nice and low bench because I got zero sleep the past two nights plus I'm weak as hell too.

Neutral Grip Chins (269.8) x 4/4/4/4/3/3/3/2/2 (29r)
Bench Press WU to
140k x 1
112.5k x 5 x 5r

DB Skullcrushers 40e x 3 x 10r
DB Hammer Curl 40e x 3 x 10r
DB Rear Laterals 25e x 3 x 10r

Squat

May 7, 2018
Before Supper

Taking a reset week. I was tempted to use a box for my squats to cut my depth a bit due to my back but the warm ups felt good going deep so I just free squatted. Better stretch and rehab anyways.

Squat WU to 135k x 5 x 10r

45' Back Ext x 3 x 15r
Standing Band Crunch x 3 x 15r

Press

May 5, 2018
Afternoon

Back is niggled. Doing tons of body weight GM's and squats the past few days. If my back wasn't gimped I wanted to do log clean and presses or at least would've did some push press to get the weight up. Wanted to start up spoto pressing again as well but I don't think my back will like the bench today either.

BB Strict Press WU to 190 x 5 x 5r

CS Row 200 x 3 x 10r
Dip (269.8) x 3 x 10r
Leg Raises x 3 x 10r

Deads

May 3, 2018
Before Supper

Deadlift
WU to 495 x 1, 470 x 1

Done. Something went in my low back again. Going to try and rehab with a bunch of light band GM's.

Bench

May 1, 2018
Before Supper

Block 1

NG Chins - Dead Hang/Chin Over Bar (272.4) x 4/4/4/3/3/3/2/2/2
Bench Press WU to 100k x 4 x 10r

BB Row 225 x 4 x 8r
SS Bench Press 120k x 4 x 8r

Ball Slam x 50r
Band Pressdowns x 100r

Squat

April 30, 2018
Before Supper

Squat
WU to 192.5k x 3 x 3r
125k x 10r

Camber GM 85k x 2 x 15r

Swings 30s/30s x 7 rounds 24k x 20/18/18/18/16/16/18 (124r) fuarkk!

W4 Press

April 26, 2018
Afternoon

Week 4

Standing Press WU to 170 x 3 x 10r - Strict

Pullovers 60 x 2 x 25r

Pulldowns 150 x 15/15/10-5

Dips (273.2) x 10/10/10/7/7/6
Naut Curl 70 x 20/20/10

C2 100m sprint/100m slow x 6 rounds

W4 Deads

April 23, 2018
Afternoon

Week 4

Deadlift WU to 405 x 5 x 5r

SLDL 225 x 8/8/7/7 (30r)

Side Bend 90 x 5 x 10r (50r)

Elliptical x 15 min

W4 Bench

April 23, 2018
Afternoon

Week 4

Bench Press WU to 134k x 5 x 1r - long pauses

EZ Skull crushers WU to 35.5k x 2 x 20r

BB Row 185 x 15/15/15/5

C2 x 1,250m

Between stuff - just playing

Moontop to 15.95k x 1

Hornetop to 55.95k x 1

W3 Squat

April 20, 2018
Afternoon

Week 3

Squat WU to 205k x 3 - easy. Could've gotten 5+ so I should be in the 525# plus range

Speed Squat 130k x 8 x 2r - 30s rests

Swing x 20r/Sit-ups x 10r x 5 rounds

W3 Press

April 19, 2018
Suppertime

Week 3. Cut it short. Didn't start until late and then spent a bunch of time rearranging the basement. It's a mess now. Way worse.

Standing Press WU to 210 x 3/3/3/3/8

DB Pullovers 55 x 30/20

Pulldowns 150 x 2 x 15r
Dips (271.4) x 2 x 10r

W3 Deads

April 17, 2018
Before Supper

Week 3

Deadlift WU to 515 x 5 x 1r - lockouts felt a little niggly so I just took them slow and squeezed them out.

Lunge +20 chain x 20r

Band GM Avr x 2 x 20r

Elliptical 12 min

Grippers 124.6 x 6/5, 8/5, 8/5

Choked 154 @ 15mm x 5 x 1/VNr

W3 Bench

April 16, 2018
Before Supper

Week 3. Such a poverty bench :( Triceps are still a bit sore from Friday as well.

Bench Press WU to
130k x 3
132k x 2
136k/140k x 1
143k x 1/1/F
100k x

Bent Row 225 x

C2 x 1,250m

W2 Squat

April 14, 2018
Before Supper

Week 2

Squat WU to 207.5k x 5 x 1r - Pause last single

Speed Squat 30s Rests 125k x 8 x 2r

KB Swings 30s on/30s Rest x 6 Rounds 24k x 18/17/14/14/14/14 (91r)

Grippers
124.6 x 5/5
Right 130.6 x 3 x 5r
Left 124.6 x 3 x 5r

W2 Press Redux

April 13, 2018
Before Supper

Week 2 redo. Wind and snow but it's above 0' so I went outside for some standing press work. First time since last fall.

Standing Press WU to 205 x 5 x 3r, 10r
Need to find my groove again. Throwing the weight behind me.

Pullovers 55 x 2 x 25r

Pulldowns Avr Band (basket) x 3 x 20r

Dips (270.6) x 10/10/10/7/7/6
Naut Curl 70 x 20/15/15

C2 50m sprint/100m slow x 7 rounds

W2 Press Attempt

April 12, 2018
Before Supper

Week 2 attempt. Was tougher than it should've been so I'll leave today's workout for tomorrow.

Seated Strict Press WU to 85k x 3r

Between Sets

2" Crusher Holds 49.3k x 5 x 15s
2" Crusher Negs 69.3k x 25s/17s

W2 Deadlift

April 10, 2018

Before Supper 

Week 2

Deadlift WU to 495 x 3, 515 x 3 - hitched the last rep a bit. Pooped myself and got out of my groove. 💩

Lunge 1 x 20r

SLDL 225 x 1 x 20r

DB Row 80e x 2 x 15r

Elliptical x 10 min

https://youtu.be/U-95xydmt_8

W2 Bench

April 9, 2018
After Supper and a Nap

Week 2

Bench Press WU to 135k x 5 x 1r

Pushdowns Avr x 4 x 20r
CS Row 205 x 5 x 10r

Push-ups x 20/15/15

C2 x 1,000m

W1 Squat

April 7, 2018
Before Supper

Week 4

Squat WU to 205k x 3 x 1r - paused

Camber GM 64k x 15, 15, 10, 10 (50r)

BB Row 205 x 3 x 15r

Swings 24k x 15r/Sit-ups x 5r x 5 Rounds

Between Sets

Grippers
R - 130 x 2, 138 x 2, 142 x 1, 138 x 2 x 3r
L - 124 x 5 x 3r

Filed Shim Hold IM2 x 13s/10s

W1 Press

April 5, 2018
Afternoon

Week 1

Seated Strict Press WU to 65k x 10/10/9/7/4 (40r) - rushed through

Ring Row 3 x 20r
Dip ( 269.8 ) 10/10/8/8/4 (40r)

EZ Reverse Curl 65 x 30/20/15

Between Sets
Thin Pinch Holds 20e 3 x 30s

C2 50m Sprint, 100m Easy x 6 rounds - 2" ABS on the handles

W1 Deads

April 4, 2018
Before Supper

Week 4

Deadlift WU to 465 x 5 x 3r

Lunge BW 4 x 12r

SLDL 185 x 3 x 20r

DB Row 80e x 2 x 15r

Between Sets

Grippers R 122 x 3 x 5r, L 122 x 5/5/2

2" Crusher Holds WU to 49.3k x 5 x 10s

W1 Bench

April 2, 2018
Before Supper

Week 1. Held the second year of Spring Clench last Saturday and it went great! 4 Canadian records broken snot including the ladies securing one in every event as well (I think). Very good. I guess it's time to get serious about training grip again. If you follow my log you can see how infrequent it's been for the past few years. Getting fired up again!

Bench Press WU to 132.5k x 5 x 1r

Incline Bench 77.5k x 5 x 5r

Circuit
Saxon Bar Bent Rows 135 x 12 x 5r
Push-ups 12 x 5r

No C2 today

Between Sets

Gold Bar Pinch
12.55k x 3 x 5r
17.55 x 5
22.55 x 5 x 5r

W4 Squat

March 30, 2018
Before Supper

Week 4. Getting stuff put together for the comp tomorrow. It's been snowing a lot since first thing this morning so I'm not really looking forward to the drive first thing in the morning. 4 hours round trip dragging implements around is tiring.

Squat WU to 202.5k x 3 x 1r - paused the last rep

Stagger Stance SLDL 155 x 3 x 10r

Good enough

W4 Press

March 28, 2018
Before Supper

Week 4

Seated Strict Press WU to:
70k x 2
80k x 1
85k x 3
87.5k x 3

Ring Row BW x 4 x 22r

Bench Pin (12) Press 102.5k x 15/14/6

Naut Curl 60 x 30/30/20/20

Pullaparts x 3 x 20r

Between Sets - just going to a decent single

20mm Gripper to IM3(146) x 1

Euro 2HP WU to 87.05k x 1

DO Axle WU to 313 x 1

W4 Deads

March 26, 2018
Before Supper

Week 4

Squat 102.5k x 5 x 3r

Deadlift WU to
455 x 1
495 x 1
525 x 2 x 1r

Deadlift against Average Bands 315 x 6 x 2r 45s rests

5 days in a row so screw the cardio and such.

W4 Bench

March 25, 2018
Before Supper

Week 4. Dave came down and followed my training today as well as working up to a huge 2HP PR of 91.15k/200.95#. We should have a few folks over 200# at Spring Clench on Saturday.

Bench WU to 127.5k x 5 x 3r

Incline Bench 85k x 8/8/9

Nonstop circuit
CS Row 125 x 25/25/20/16/15
Seated Plate Raise 25 x 15/15/15/5

Between Sets
Euro 2HP WU to 87.05k x 2/1/1/3 - 72.05k x 7

Choked IM3 x 2, 2, 2/2a

W3 Squat

March 24, 2018
Before Supper

Week 3

Squat
WU to 175k x 1
182.5k x 3
192.5k x 1 - paused
142.5k x 12 - I hate reps

Reverse Hyper 90 x 15/15/10/10

Ab Wheel 3 x 8r

Elliptical

W3 Press - Redux

March 23, 2018
Before Supper

Week 3 redo.

Seated Strict Press WU to 85k x 3/3/3/2/2/2 - paused the doubles

Ring Row 4 x 20r
Push-up 4 x 10r - pause and explode

DB Curl 25e x 30/30/25
Pullaparts 3 x 20r

W3 Press

March 22, 2018
Before Supper

Week 3

Seated Strict Press WU to 92.5k x 2 x 1r

Off so I stopped there.

W3 Deads

March 20, 2018
Before Supper

Week 3. Tried and performed a few ab rollouts from the toes. Still on my gtg path for grippers.

Squat 102.5k x 5 x 3r

Deadlift WU to 515 x 2 x 1r

Clean Pulls 275/285/295/305315 x 2r
Started to feel a bit slower. Brains getting foggy.

Ab Wheel x 3 x 8r

C2 x 1,500m

W3 Bench

March 19, 2018
Before Supper

Week 3. 10 days of actual training leading up to the Spring Clench.

Bench Press
WU to 125k x 5 x 3r, 130k x 3

CG Bench 80k x 3 x 15r

CS Row 100 x 30/30/20/20

Swings 30s on/30s rest x 5rnds

Between Sets

Euro 2HP WU to 84.55k x 2/2/2/3 to 69.55k x 8r

Pony Clamp 3 x 10r

W2 Squat

March 17, 2018
7:00pm on

Week 2. Speed, speed, speed

Squat WU to
142.5k x 1
165k x 1
175k x 1
142.5k x 3
175k x 1
142.5k x 12

Sissy Squat x 3 x 10r

GHR 5 x 10r
Ab Roller x 3 x 8r

W2 Press

March 16, 2018
Before Supper

Week 2

Seated Strict Press WU to 82.5k x 4/3/3/3/3/3/1 (20r)

Bench Pin Press 1/2 RoM 120k x 8/8/4 (20r)
DB Row 50e x 25/25/25/25

Band Curl 25/25/25
Pullaparts 15/15/15

W2 Deads

March 13, 2018
Before Supper

Week 2

Squat WU to 102.5k x 5 x 3r

Deadlift WU to 505 x 2 x 1r

Clean Pull 285 x 6 x 2r

Standing Band Crunch 3 x 15r

C2 100m hard/100m easy x 5 rounds

Between Deadlift Sets

R- 20mm Choked #3 w/OC x 5 x 1r
L- IM Hub 22.45k x 4/4/4/4/10

W2 Bench

March 12, 2018

Before Supper 

Week 2

Bench Press

WU to 122.5k x 5 x 3r

127.5k x 3

132.5k x 2 - misgrooved on the 3rd

Seated KB Press 24k ea x 12/12/16

CS Row 250 x 5 x 5r

Seated Plate Raise 25 x 2 x 25r

Side Bends 32k x 2 x 25r

Between Sets

Euro 2HP WU to 82.5k x 3/3/3/5 - 67.05k x 8r

Gripper SM 122 x 5 x 5r

BFN 3.5 172 x 2 x 4r

https://youtu.be/7gA6RKHeW-I

W1 Squat

March 9, 2018
Afternoon and Later

Week 1. Did the squats and one set of the stagger stance SLDL up at a commercial gym. Weightling bars for squats suck. Didn't push it and just did some work. At home I would've did a 10 Rep set.

Squat
WU to 385 x 3
225 x 10 - paused and popped

Axle Stagger Stance SLDL
135 x 10

Futzing with grip between sets

Back Home

Reverse Hyper 90 x 5 x 10r

Axle Stagger Stance SLDL 133 x 2 x 10r

Standing Band Crunch

W1 Press

March 8, 2018
Before Supper

Week 1

Seated Strict Press WU to 75k x 6 x 5r

DB Row 50e x 4 x 20r - massive upperback/lat pump

Reverse Fly 10e x 20/20/10

BB Curl w/Arm Blaster x 3 x 25r

Pull-aparts

W1 Deads

March 6, 2018
Before Supper

Week 1. Everything is about speed.

Squat WU to 102.5k x 5 x 3r

Deadlift WU to 495 x 5 x 1r

Clean Pulls WU to 275 x 6 x 2r

Seated Leg Raise 3 x 20r

W1 Bench

March 5, 2018
Before Supper

Week 1, second cycle. Sore. Plus I did flooring for most of the day. I've said it before and I'll say it again; fat bastards shouldn't be crawling around doing flooring.

Bench Press WU to 120k x 5 x 3r

CG Bench 75k x 15/15/15-5 - 50r
CS Row 175/200/225/250 x 5r
Seated Plate Raise 25e x 15/15/20 - 50r

Swings - left out as I did some volume GM's yesterday

Between Sets

Euro 2HP WU to 79.55k x 3/3/3/5 - 64.05 x 10

Right SM 122 x 5 x 5r
Left IM2 x 5

Jacked up my left wrist again. I'll have to be careful. This happened last time I was peaking grip as well.

W4 Squat

March 4, 2018
Evening

Week 4. Finally got the house to myself and get to get this workout out of the way. Looking forward to see what the next speed cycle brings.

Squat WU to 165k x 8 x 3r - long pauses on last set

GM Camber Bar 63.5k x 3 x 20r

Good enough seeings as I'm jumping into a new cycle tomorrow and it's getting late.

W4 Press

March 1, 2018
Before Supper

Week 4. Arms have a little blood in them.

Seated Strict Press WU to 62.5k x 8/8/8/8/6/6/6 - 50r
Chins (267.6) x 4/4/4/3-1/3-1 20r

Band Pushdown Avr x 35/25/25/25
Naut Curl 60 x 20/15/15/15

Pullaparts MM x 3 x 20r

W4 Deads

February 27, 2018
Before Supper

Week 4. Speed stuff

Squat WU to 102.5k x 5 x 3r

Deadlift WU to 445 x 5 x 3r

Standing Band Crunch 3 x 12r

Swings 24k x 50r

IM Hub Holds 22.4k x 3 x 10s

W4 Bench - Second Go

February 26, 2018

Having to separate the workout due to time constraints.

Noon

Week 4 again due to being sick last week. Still a bit stuffed up. Added 2.5k to the press movements. Everything was really snappy today.

Bench WU to 127.5k x 2r

CG Bench 105k x 10 x 3r

Between Sets:
Euro 2HP WU to 77.05k x 3 x 4r - 62.05 x 10r

MMS Gripper GHP5 x 5 x 5r

DB Wrist Curl w/FG 50e x 2 x 20r



Before Supper
Push-ups x 20/10/10 - 40r

BB Row 185 x 20/15/15 - 50r

EZ Upright Row 65 x 20/20 - 40r

Rolling DB Extensions 30e x 20/20/20

W4 Bench

February 19, 2018
Before Supper

Week 4. Frigging sick. I think I caught something from the fraggles this weekend and the minimal sleep. Either that or I'm just getting old.

Bench WU to 125k x 2r

CG Bench 102.5k x 10 x 3r

Push-ups x 20/15/5 - 40r

BB Row 185 x 15/15/10/10 - 50r

EZ Upright Row 65 x 2 x 20r - 40r

Rolling DB Extensions 30e x 3 x 20r

Between Sets:
Euro 2HP WU to 74.55k x 3 x 4r - 59.55 x 10r

MMS Gripper GHP5 x 5 x 5r

DB Wrist Curl 50e x 2 x 20r

W3 Squat

February 17, 2018
Afternoon

Week 3. 3 month and 10 month old grandkids here today. Busy-busy.

Pause Squat WU to 147.5k x 7 x 3r

SLDL 135 x 3 x 10r
Side Bend 32k x 3 x 10r
Ring Row x 3 x 10r - upper back focus

Dbl KB Cleans - 20s on/20s rest
2 x 24k x 8/8/8 - I thought I crapped enough squatting. Apparently not.

Between Sets
20mm Gripper

Gr 8 6" x 1/4" reverse - 43'

W3 Press

February 15, 2018
Before Supper

Week 3

Incline Press WU to 85k x 5 x 6r
Chins (270) x 7 x 3r

BB Row x 185/225/245/265/
Dip (270) x 3 x 12r

BB Curl w/blaster x 50r

Between Sets
Euro Round the World

W3 Deads

February 13, 2018
Before Supper

Week 3

Hang Cleans from the top of knees
WU to 195 x 2r

Deadlift WU to 445 x 1

Deficit Deads 2 Mat to 385 x 10 x 2r

SLDL 185 x 1 x 20r

SSB Lunges 40k x 3 x 10r
45 Bumper Twists x 3 x 10r

W3 Bench

February 12, 2018
Noon

Week 3

Paused Bench WU to 95k x 4 x 10r

BB Row WU to 205 x 4 x 10r, 5r

Push-ups BW x 50r

Euro 2HP between Sets
WU to 87.05k x 1 - bad math. Thought they were feeling heavyish.
72.05k x 3 x 4r - 57.05k x 10r

W2 Squat

February 10, 2018
Before Supper

Week 2

Pause Squat WU to 145k x 7 x 3r

SLDL 135 x 3 x 10r

KB Side Bend 32k x 3 x 10r
Ring Row x 2 x 15r - one set upper back, one set lats

Walking Lunge BW x 30r

Between Sets
20mm Blockset Grippers
WU to IM2.5 x 2 x 1r, IM2 x 3 x 5r

2-3/8" NN Deads WU to 255 x 1, 2

Gr8 reverse 1 hit 25'

W2 Press

February 8, 2018
Before Supper

Week 2

45' Incline Bench WU to 82.5k x 5 x 6r
Chins (268.4) x 7 x 3r

Pullovers 60 x 2 x 15r
Dip x 3 x 7r - something cooked me prior

BB Curl w/Blaster x 50r

KB Euro Supinations between sets
Hubbing between sets

W2 Deads

February 6, 2018
Before Supper

Week 2. First time doing any kind of clean in ages. I've never really done many so there's about 10 years of technique to catch up on.

Spent too much time down here again. One of the smoke alarms is chirping. I've got the stinking batteries out of all of them now and still heard a chirp!

Hip/Muscle Cleans
95/115/135/155/175/185/195

2 Mat Deficit Deads 375 x 7 x 3r, 4r - 25r

BB Lunge 40k x 4 x 8r - same weight as last week. Progression via better reps. Finding my left hamstring is lacking. Good chance it's causing the issues with my left low back.

DB Row 100e x 2 x 15r

Standing Band Crunch x 2 x 15r

W2 Bench

February 5, 2018
Noon

Week 2 bench. All paused and explosive. Sets terminated when speed started to slow.

Bench Press WU to 92.5k x 11/11/10/8 - 40r

BB Row 165 x 3 x 15r - 45r

Push-ups - 50r

W1 Squat

February 3, 2018
Before Supper

Week 1. Exhausted yesterday so I postponed until today. Today I ended up with the goober here all afternoon. Lifting while he's screaming his guts out to come down here is tough....

Pause Squat WU to 142.5k x 10 x 2r

SLDL 135 x 3 x 10r
KB Side Bends 32k x 3 x 10r

Ring Row x 2 x 15r

Swing 24k x nope. Really agitated my low back.

W1 Press

February 1, 2018
Before Supper

Week 1 press. I guess Spring Clench is 2 months out now. I'd better start training soon lol.

Same training. Paused, explosive reps. Getting some really good back pumps too concentrating on full stretches and paused contractions.

Also had goober running around the basement shortly after I started. Needless to say this took way too long.

45' Bench WU to 80k x 5 x 6r

Chins (268.4) x 4/4/3/3/3/3 - 20r

KB Row 32k x 15/15/15/5 - 50r

Dip BW x 10/10/10
Holy crap! Haven't done dips since last August and the groove is gone.

BB Curl w/blaster (just bar) x 50r

C2

C2 2,000m/10:07

W1 Deads

January 30, 2018
Before Supper

Week 1. More explosive reps. Using my Rogue bar as cleans are making their way in this month as well.

Deficit Deads - 2 Mats - WU to 365 x 10 x 2r

BB Lunge 40k x 4 x 8r - man these sucked

DB Row 140e x 2 x 15r

Day 1 Back with Phil

January 30, 2018
Before Supper

Day 1 of getting coached by Phil again. Happy to not be thinking and just get back to the doing again for awhile.

Stopped sets when I started to feel the bar speed slow a bit. Aiming to stay as explosive as possible.

Bench Press WU to 90k x 11/11/11/7-40r

Bent Rows 135 x 5 x 15r

Push-ups x 25/15/10 -50r

C2 x 1,000m/4:39/26SPM

W1 Deads

January 26, 2018
Before Supper

Week 1... well actually this is also the last of this program for awhile. Going to put my training back in Phil's hands again. Probably from now through the throwing season at least.

No more thinking!!

Highlight of today was zero back niggles. Not a lot of work but very positive that I'm actually healing up. That and chasing the grand goober around the basement between sets. Man he's a busy little fraggle.

DO Deadlift WU to 405 x 7 x 2r, 6r

Good enough. Don't need to push it and tweak my back again right away.

C2 - 20 minutes

January 24, 2018
Before Supper

C2 3,713m in 20:05, 26/SPM

B1 Bench

January 23, 2018
Before Supper

Block 1.

Chins (266.0) x 12 x 3r - different grip each set
Bench Press WU to 100k x 12/10/10 - not feeling great. Time to change to 4 x 8r for the next session.

Reverse Hyper Row 90 x 3 x 15r
Power Twister 60k x 3 x 5r - Tittay's!!

C2 1,000m in 4:31.6 at 29SPM

W1 Squat

January 22, 2018
Before Supper

Week 1. Back at the start of another 8 week cycle. Nice and easy.

In other news I also picked up a Concept 2 rower and did my first session with it yesterday; 2,000m in 10:27. Kept it easy as I wasn't sure how it'd affect me.

Front Squat WU to 120k x 5 x 2r

Squat 122.5k x 5 x 6r

GHR 3 x 5r
Standing Band Crunch 3 x 10r

C2 519m in 2:22

W8 Deads

January 19, 2018
Before Supper

Week 8.

Deadlift WU to 380 x 6 x 5r - up to the the first set at 380 DO then put straps on.

TnG Deads 280 x 2 x 15r

Some curls

B2 Bench

January 17, 2018
Before Supper

Block 2

Chins (266.6) x 12 x 3r
Bench Press WU to 117.5k x 5 x 5r

Reverse Hyper Row 90 x 5 x 12r
SS Bench 145k x 5 x 3r

W8 Squat

January 15, 2018
Before Supper

First real session without a box and my back feels great. Sinking past parallel easy and getting rebound.

Squat WU to 185k x 6 x 2r - paused last set

GHR x 3 x 5r
Standing Band Crunch 3 x 10r

Excited about feeling good during and after a workout again. Next cycle should be an easy one to build up on as well.

W7 Deads

January 12, 2018
Before Supper

Week 7.

Deadlift - DO to 455
WU to 485 x 6 x 2r

Good enough

B3 Bench

January 10, 2017
Before Supper

Block 3 bench.

Chins w/Fat Gripz (265) x 10 x 3r
Bench Press WU to 135k x 5 x 2r

DB Row 140#e x 5 x 5r
SS Bench 135k x 5 x 5r

W7 Squat

January 9, 2018
Before Supper

Week 7 squat.

Front Squat WU to 117.5k x 5 x 2r

Squat 147.5k x 6 x 5r
Amazing how easy regular squats feel after a few weeks of box squatting.

W6 Deads

January 5, 2018
Before Supper

Week 6. I picked up one of those NAP mouthpieces today to stop grinding my teeth and maybe prevent some neck pain. It'll take a few sessions to give a good assessment but for now I know it sure increases the spittle production.

DO Deads WU to 355 x 6 x 5r - felt great. Easy.

Snatch Grip Deads from Blocks 225 x 2 x 20r

B1 Bench

January 4, 2018
Morning

Block 1 benching. Still feeling pretty crappy. I think the grandgoober gave me a stomach bug. Yesterday I felt really bad as the day progressed. Took it easy today. Hopefully I can do 3 days in a row here to not mess with my arbitrary schedule.

Chins (264) x 10 x 3r
Bench Press WU to 97.5k x 3 x 12r

W6 Squat

January 2, 2018
Noon

Week 6 squat. Guts are a bit upset from the holiday food but crapping my pants hasn't kept me from squatting yet. I also brought my stance in to shoulder width or maybe a tad narrower as well. Felt good.

15" Box Squat WU to 175k x 8 x 2r

Speed Squat 117.5k x 6 x 2r

GHR BW x 3 x 8r
Sissy Squat BW x 3 x 8r