September 29, 2018
Afternoon
Week 1. Going to start getting serious about grip and throwing in an extra wrist and dynamic thumb day. Short and sweet.
Heavy Hammer
- Radial Dev 7.5 x 3 x 15r, 20r - need 20+ for next weeks sets
- Ulnar Dev 7.5 x 4 x 10r
Wrist Thingy
- Pronation 20k x 3 x 20r
DB Wrist Curl 80e x 3 x 10r
Herc Bar Extensors 25 x 15/15/11
Pony Clamp Pinch - Uni x 3 x 10r - had to assist the left. Way lagging.
Saturday, September 29, 2018
Friday, September 28, 2018
W1 Press
September 28, 2018
Noonish
Week 1. Time to start pressing indoors. Finding weight and such to begin a fresh cycle. I need to throw in some clubbell or band work prior to pressing next time. Inside of my left arm is feeling it.
Seated BTN Press wu to
80k x 1/2/2
75k x 5 x 2r
60k x 3 x 6r
Farmers walk rim hold my 100# plates from the garage to the house.
2" DB Row 86e x 10/10/20 - no chalk
Seated DB Curl w/Manus 25e x 25
Noonish
Week 1. Time to start pressing indoors. Finding weight and such to begin a fresh cycle. I need to throw in some clubbell or band work prior to pressing next time. Inside of my left arm is feeling it.
Seated BTN Press wu to
80k x 1/2/2
75k x 5 x 2r
60k x 3 x 6r
Farmers walk rim hold my 100# plates from the garage to the house.
2" DB Row 86e x 10/10/20 - no chalk
Seated DB Curl w/Manus 25e x 25
Thursday, September 27, 2018
W3 Deads
September 27, 2018
Afternoon
Week 3. I wanted a triple on the last set of front squats but I was having trouble not blacking out with the bar against my throat today for some reason.
Front Squat wu to
110k/120k/130k/140k/145k/150k x 2r
MMS Gripper IM2.5(126) x 5 x 3r
Deadlift wu to 450 x 6 x 3r
15mm Overcrushes IM3(154) x 3 x 1r
2" DB Row 86e - tomorrow. I'm hangry
Afternoon
Week 3. I wanted a triple on the last set of front squats but I was having trouble not blacking out with the bar against my throat today for some reason.
Front Squat wu to
110k/120k/130k/140k/145k/150k x 2r
MMS Gripper IM2.5(126) x 5 x 3r
Deadlift wu to 450 x 6 x 3r
15mm Overcrushes IM3(154) x 3 x 1r
2" DB Row 86e - tomorrow. I'm hangry
Tuesday, September 25, 2018
W2 Bench
September 25, 2018
Afternoon
Week 2
15# Clubbell Swings, Mills, Casts each direction circuit x 10
Bench Press wu to 122.5k x 6 x 4r
2-Brd CG Bench 105k x 6/6/7
CS Row 210 x 10/10/12
Naut Curl 70 x 10/10/12
KB Upright Row 32k x 10/10/12
Futz with the 135# Baby Inch
Afternoon
Week 2
15# Clubbell Swings, Mills, Casts each direction circuit x 10
Bench Press wu to 122.5k x 6 x 4r
2-Brd CG Bench 105k x 6/6/7
CS Row 210 x 10/10/12
Naut Curl 70 x 10/10/12
KB Upright Row 32k x 10/10/12
Futz with the 135# Baby Inch
Monday, September 24, 2018
W3 Squat
September 24, 2018
Before Supper
Week 3
Squat wu to 140k x 6 x 5r
DO Axle Deadlift 273 x 7 x 2, 3
GHR x 6/7/7
DO Axle Deadlift 213 x 6/7/7
Before Supper
Week 3
Squat wu to 140k x 6 x 5r
DO Axle Deadlift 273 x 7 x 2, 3
GHR x 6/7/7
DO Axle Deadlift 213 x 6/7/7
Thursday, September 20, 2018
W2 Deads
September 20, 2018
Afternoon
Week 2
Front Squat wu to
107.5/115/120/124/128/132/132/132/128/124/120/115/107.5k x 2r
Deadlift wu to 320 x 6 x 5r
2" DB Rows 86e x 4 x 10r - no chalk
Afternoon
Week 2
Front Squat wu to
107.5/115/120/124/128/132/132/132/128/124/120/115/107.5k x 2r
Deadlift wu to 320 x 6 x 5r
2" DB Rows 86e x 4 x 10r - no chalk
Tuesday, September 18, 2018
W1 Bench
September 18, 2018
Before Supper
Week 1. 3rd run through with RBBP. Right shoulder is starting to get a little niggled.
Bench Press wu to 118k x 5 x 5r
CG Bench 2-Board 105k x 3 x 6r
CS Row 210 x 3 x 10r
Naut Curl 70 x 3 x 10r
KB Upright Row 32k x 3 x 10r
Before Supper
Week 1. 3rd run through with RBBP. Right shoulder is starting to get a little niggled.
Bench Press wu to 118k x 5 x 5r
CG Bench 2-Board 105k x 3 x 6r
CS Row 210 x 3 x 10r
Naut Curl 70 x 3 x 10r
KB Upright Row 32k x 3 x 10r
Monday, September 17, 2018
W2 Squats
September 17, 2018
Before Supper
Week 2
Squats wu to 172k x 8 x 2r
DO Sumo Axle DL wu to 273 x 8 x 2r
GHR x 6/6/7
DO Sumo Axle DL 213 x 6/6/7
Plan on a 5.5-6km walk after
Before Supper
Week 2
Squats wu to 172k x 8 x 2r
DO Sumo Axle DL wu to 273 x 8 x 2r
GHR x 6/6/7
DO Sumo Axle DL 213 x 6/6/7
Plan on a 5.5-6km walk after
Saturday, September 15, 2018
Front Squat & Press
September 15, 2018
Before Supper
Weeks a little garbled up to I did a minimalism mash of my deadlift and press days. I figure I'll take this week off of deads as I'm kicking off a new lower body cycle and today was the final "rep" day of the press cycle. Next week I'll test a 1RM for the summer end. Raining and snowing throughout today's session. Pulling knocked over sunflowers between sets.
Front Squats wu to
220/240/260/270/275/270/260/240/220 x 2
Strict Press wu to 190 x 8 x 3r
Before Supper
Weeks a little garbled up to I did a minimalism mash of my deadlift and press days. I figure I'll take this week off of deads as I'm kicking off a new lower body cycle and today was the final "rep" day of the press cycle. Next week I'll test a 1RM for the summer end. Raining and snowing throughout today's session. Pulling knocked over sunflowers between sets.
Front Squats wu to
220/240/260/270/275/270/260/240/220 x 2
Strict Press wu to 190 x 8 x 3r
Wednesday, September 12, 2018
W9 Bench
September 12, 2018
Before Supper
Week 9
Bench Press wu to 133.75k x 2/2/2/2/3
2" DB Row 86e x 5 x 8r
CG Bench 97.5k x 6/6/6
Laterals 35e x 7/7/7
Hammer Curl 40e x 7/7/7
Before Supper
Week 9
Bench Press wu to 133.75k x 2/2/2/2/3
2" DB Row 86e x 5 x 8r
CG Bench 97.5k x 6/6/6
Laterals 35e x 7/7/7
Hammer Curl 40e x 7/7/7
Tuesday, September 11, 2018
W1 Squat
September 11, 2018
Morning
Week 1. Trying the bowtie today. No belt or sleeves until around 180k in the cycle.
Squat wu to 130k x 6 x 5r
DO Axle Sumo Deadlifts wu to
303 x 1
213 x 3 x 6r
I'll lead off with 273 x 8 x 2r next week.
GHR BW x 3 x 10r
Morning
Week 1. Trying the bowtie today. No belt or sleeves until around 180k in the cycle.
Squat wu to 130k x 6 x 5r
DO Axle Sumo Deadlifts wu to
303 x 1
213 x 3 x 6r
I'll lead off with 273 x 8 x 2r next week.
GHR BW x 3 x 10r
Saturday, September 8, 2018
W8 Press
September 8, 2018
Before Supper
Week 8. Short and sweet. Cross-Canada Grip Challenge tomorrow.
Strict Press wu to
190 x 2, 7 x 3r
140 x 3 x 7r
Before Supper
Week 8. Short and sweet. Cross-Canada Grip Challenge tomorrow.
Strict Press wu to
190 x 2, 7 x 3r
140 x 3 x 7r
Friday, September 7, 2018
W8 Deads
September 7, 2018
Before Supper
Week 8. Going to start with Matt Mueller's front squat programming.
Front Squat wu to
85k/102.5k/110k/120k/127.5k/120k/110k/102.5k x 2
Just change the plate and go
Deadlift wu to
455/495/515/525 x 1 - was going for a triple but I got swung out front on the second rep and called it good enough
Walked around some of the bike path in town to get my 10,000 steps in. Sucks that Gail with her stubby legs gets 20-30% more steps in over the same distance.
Before Supper
Week 8. Going to start with Matt Mueller's front squat programming.
Front Squat wu to
85k/102.5k/110k/120k/127.5k/120k/110k/102.5k x 2
Just change the plate and go
Deadlift wu to
455/495/515/525 x 1 - was going for a triple but I got swung out front on the second rep and called it good enough
Walked around some of the bike path in town to get my 10,000 steps in. Sucks that Gail with her stubby legs gets 20-30% more steps in over the same distance.
Wednesday, September 5, 2018
W8 Bench
September 5, 2018
Before Supper
Week 8
Bench Press wu to 126k x 4 x 3r
2" Crusher High Pulls 120 x 8 x 3r
CG Bench Press 90k x 3 x 8r
Laterals 35e x 3 x 8r
DB Curl 40e x 3 x 8r
Before Supper
Week 8
Bench Press wu to 126k x 4 x 3r
2" Crusher High Pulls 120 x 8 x 3r
CG Bench Press 90k x 3 x 8r
Laterals 35e x 3 x 8r
DB Curl 40e x 3 x 8r
Subscribe to:
Posts (Atom)