W8 Press

June 30, 2018

Week 8 Press
Lazy and didn't feel like lugging a bunch of equipment around.

Standing B.B. Press WU to
185 x 2 x 5r
195 x 5 x 3r

Klokov Press 135 x 3 x 3r - a few clicks and pops

BW Skullcrushers x 3 x 15r

W8 Front Squat

June 29, 2018
Before Supper

Week 8

Front Squat
115k x 2 x 5r
120k x 5 x 3r

Backwards Sled Drag
200 loaded x pull/push x 10yds x a few.
Need to drag out substantially more weight...

W8 Bench

June 27, 2018
Week 8

Noon
Bench Press WU to 124k x 4/3/3/3
BB Row 190 x 5 x 15r

DB Bench 80e x 8/6 - moving too fast and not recovering.

I'll get a second session in before supper to hit the db press again as well as some shoulders and triceps.

W8 Squat

June 26, 2018

Noon
Week 8. Competed at the Red Deer Highland Games on Saturday and placed 3rd masters. Everyone's numbers were way down due to the "Scottish weather".

Squat WU to
170k x 2 x 5r
180k x 2 x 3r

RDL 255 x 3 x 5r

45' Hyper w/MM x 3 x 8r

Single Leg Seated Leg Curl w/LT x 3 x 6r

I plan on doing a bunch of one-armed dumbbell snatch triples with 100# while I grill steaks for supper.

W7 Bench

June 20, 2018
Before Supper

Week 7. Miserable nights sleep last night. Grandgoober stayed over and was up lots and it was also my first night with the CPAP. I was fully awake at least 8 or so times last night. Very strange not being able to open my mouth. Anyways, just a truncated session. Very tired and hot.

BB Row 185 x 5 x 15r

Bench Press WU to 120k x 3 x 5r

DB Bench 80e x 3 x 12r

W7 Squat

June 18, 2018
Before Supper

Week 7. Picked up my CPAP to try out over the next 6-8 weeks. I've primarily got central sleep apnea which is non-obstructive so it hard to say if it'll do anything.

Hang Clean WU to 185 x 3 x 4r Hook gripped them all. Rotating the thumb pad in more so I can grab my ring finger as well. Feels weird but is secure.

Squat WU to 165k x 4 x 6r

45' Hyper # x 3 x 8r

RDL 185 x 3 x 8r

Seated Band Leg Curl Avr+Lt x 3 x 6r

W6 Squat & Bench

June 12, 2018
Before Supper

Week 6. Off by a day and heading away for work for the rest of the week so I'm not sure if I'll get a chance to hit the gym or how productive it'll be. Tried the GHR again today and it's still bothering that front bit on my left quad.

Squat WU to 160k x 4 x 6r

Bench Press WU to 124k x 3 x 3r
BB Row 225 x 4 x 10r
45' Hyper x 4 x 15r

Bench Press 105.5k x 2 x 8r

Deload - 11:15 of Suck

June 8, 2018
Noon

Deload - 11:15 of suck

KB Clean/Squat Ladder - EMOM
2x24k x 4 x 2/3/4 (36r)

W5 Bench

June 5, 2018
Before Supper

Week 5

Bench Press WU to 121.5k x 4 x 4r
BB Row WU to 280 x 5 x 4r
Pullaparts between warm-ups x 4 x 30r

Dip (268.4) x 3 x 10r
Upright Row 125 x 3 x 8r

Band Pressdowns Avr x 3 x 25r

Deload

June 4, 2018
Before Supper

Deload day. A quick go-to ladder.

KB Clean/Squat Ladder - on the minute
2 x 24k x 5 x 1/2/3r (30r)

W4 Anterior

June 1, 2018
Before Supper

Week 4 anterior.

Hang Snatch (barbell front raise) WU to 135 x 3 x 3r

Front Squat WU to 205 x 3 x 10r

Step-ups 135 x 3 x 8r

Enough