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