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