Monday, April 30, 2018

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!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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