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