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!
Monday, April 30, 2018
Thursday, April 26, 2018
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
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
Tuesday, April 24, 2018
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
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
Monday, April 23, 2018
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
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
Friday, April 20, 2018
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
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
Thursday, April 19, 2018
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
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
Tuesday, April 17, 2018
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
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
Monday, April 16, 2018
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
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
Saturday, April 14, 2018
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
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
Friday, April 13, 2018
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
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
Thursday, April 12, 2018
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
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
Tuesday, April 10, 2018
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
Monday, April 9, 2018
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
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
Saturday, April 7, 2018
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
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
Thursday, April 5, 2018
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
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
Wednesday, April 4, 2018
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
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
Monday, April 2, 2018
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
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
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