W7 Bench

October 30, 2018
Before Supper

Week 7. Had a weird "click" in my wrist doing the Clubbell warm-ups with my left doing casts. Almost completely dropped the club. No pain but still tingly warming up for bench.

Also decided to move my 2HP to my Press day and I'll do my 1HP and assistance on bench days.

Drained day. Too much staring at spreadsheets. Bench ended up being a RPE 10 but I got it and still did a bit of a pause on the final rep.

Clubbell Circuit 15# x 12r each way

Bench Press wu to 125k x 3 x 5r

CG 2Brd Bench 105k x 3 x 8r
Meadows Row 25k/35k/45k x 10r

KB Euro Supinations x 5 x 3r

W8 Squat

October 29, 2018
Before Supper

Week 8. Going to take a page from Dan John with the pull-ups/ab wheel. I also kept my hands on the top of the plates today during the squats. Way more braced and easier. Still just legs working. Not pulling back.

Not sure if I've injured my left hand somewhere along the way but holy crap is it ever weak compared to my right. I can't believe how low my axle numbers are now. Pushing the RT hard on Friday probably didn't help much.

Thinking something like this:

Monday - Squat, axle, pull-ups
Tuesday - Bench, pinch, row
Wednesday - Grippers
Thursday - Deads, RT/Crusher, pull-ups
Friday - Press, 1HP, row
Saturday - Grippers, pull-ups

Hip Belt Squat w/Landmine wu to
100k x 5 x 2r, 10r

DO Axle Deads wu to
283/293/303/283/293/298/283/288/293/298 x 1r

DO Axle Holds 289 x 6 x 6s
Superset 3 Ab Roll-outs with 1 Pull-up 273# x 6 Rounds

W3 Press

October 26, 2018
Before Supper

Week 3. That grip rush sure hit my mid-traps. I'm going to work on my pull-ups again. Just going to slowly build up good rep volume over the weeks. While the volume is super low I'll probably hit it daily or even twice daily to continue building it up.

80' Seated Axle Press wu to
90k x 6 x 2r, 2 x 3r
75k x 6/7/7

Pull-ups 274.4 x 6 x 1r

Between Sets

New RT find max
Right - 142.6
Left - 127.6

RT Deads
Right 120.1 x 3 x 2r, 9
Left 107.6 x 3 x 2r, 13

RT Against Avr Band
Right 107.6 x 6s, 6s, 6s
Left 107.6 x 6s, 4s, 3s

RT Rush 60s Each Set x 107.6 x 22, 20 - forgot to look at the clock when I started the second set so I just "rushed" to 20.

W7 Deadlift

October 25, 2018
Before Supper

Week 7. Taking slow and controlled lifts with the TB. Too easy to get out of groove and give my back a tweak.

Trap-bar Deadlift - Low Handle wu to
530 x 5 x 2r

TB Speed Pulls (10-15s) 365 x 10 x 1r

Ring Rows x 3 x 15r
45' Hyper x 3 x 15r
Plank x 3 x 60s

W6 Bench

October 23, 2018
Before Supper

Week 6

Clubbell 15# circuit

Bench Press wu to 127.5k x 3 x 3r
Flask 2HP wu to 166.5 x 3/4/4 to 141.5 x 10r

CG 2Brd Press 105k x 7/8/8
Thick Handle T-bar Row 100k x 7/6/6 - should've started at 6 across as it's a new exercise. I'll go 6/7/7 next week.

Continuous Circuit
DB Curl w/Manus 25e x 15/10
DB Arnold Press w/Manus 25e x 15/10

W7 Squat

October 22, 2018
Before Supper

Week 7. Face was frozen all day due to a dental visit, then headaches, tired, naps, etc. Finally got around to doing something late. Went to some hip belt squats to keep the load off of my lower back.

I like using the landmine for the belt squats as I drive back to the fulcrum to ensure the bar doesn't come out. It also really hits the quads like that.

Hip Belt Squats w/Landmine
wu to 75k x 6 x 5r

W2 Press

October 20, 2018
Before Supper

Week 2

80' Seated Press w/Axle
wu to 90k x 7 x 2r, 3
75k x 6/6/7

Pack up for a griptogether tomorrow.

W6 Deads

October 18, 2018
Before Supper

Week 6. With the back a little niggly I dropped the squats and went with the trap-bar as well. Short and sweet.

Trap-bar Deads - only have a low handle
WU to 390 x 6 x 5r

45' Hyper x 3 x 15r

W5 Bench

October 16, 2018
Before Supper

Week 5

Clubbell Clean/Cast/Mill Out/Mill In x 15# x 10r

Bench Press wu to 175k x 4 x 4r - long pause the last rep. Bench is getting a lot easier week to week.

2Brd CG Bench 105k x 7/7/8
Axle Row 213 x 8/8/8

3x continuous circuit
Seated DB Curl w/Manus - to a good pump
Seated Arnold Press DB w/Manus - to a good pump

Between Sets

Flask 2HP wu to
161.5 x 4/3/3/3 - 136.5 x 10r

W6 Squat

October 15, 2018
Before Supper

Week 6. Back was a little iffy so I squatted to my bench on the work-sets. I wonder if I've got IBS or Crohn's or something....

1a) Squat wu to 194k x 6 x 2r

1b) DO Axle Deads
wu to 303 x 1
Holds 288 x 5 x 6s, 11s

W3 Press

October 12, 2018
Before Supper

Week 3. Need to keep an axle in my hands more this winter so I'll be shoulder pressing with it as well.

80' Seated Press w/Axle wu to
90k x 8 x 2r
75k x 3 x 6r

Axle Row 173 x 3 x 12r

W5 Deads

October 11, 2018
Before Supper

Week 5. Was lazy and just used the axle for deads. I'll go back to a regular bar next week. Axle throws me too far out front for not being used to it and getting towards my heavier weeks.

Front Squat wu to
83k/93k/102k/109k/116k/109k/102k/93k x 2r

Axle Deadlift wu to 473 x 7 x 1r, 2r
378 x 3 x 5r

W4 Bench

October 9, 2018
Before Supper

Week 4

Clubbell Clean/Cast/Mill Out/Mill In 15# x 10r

Bench Press wu to 120.5k x 4 x 5r

CG 2-Brd Bench 105k x 3 x 7r

CS Row 210 x 3 x 12r
Naut Curl 70 x 3 x 12r
KB Upright Row 32k x 3 x 12r

Flask Pinch DL wu to 156.5 x 4 x 4r to 131.5 x 10r

100# Rim Pinches x a few, Curl attempts, added 25# close

Elliptical x 30 minutes

W5 Squat

October 8, 2018
Afternoon

Week 5. Started waking up my glutes by clenching my ass hard prior to each squat set a few sessions ago. Seems to make a substantial difference.

Squat wu to 151k x 6 x 5r - Piston style

DO Axle DL wu to 273 x 5 x 2r, 3 x 3r

GHR x 7/7/8
DO Axle DL 213 x 7/7/8

Logbar

October 6, 2018
Afternoon

Missed my deadlift session on Thursday and need to get my overhead in yet. Best way IMO to train all of that stuff? Logbar clean and pressing! Sunny day so time to head outside.

12" Logbar SC wu to 180 x 7 x 2r, 3

12" Logbar LC 150 x 6/6/7

Catch-up

October 3, 2018
Before Supper

Little bit of catch-up work that I left yesterday.

CS Row 210 x 10/12/12
Naut Curl w/FG 70 x 10/12/12
KB Upright Row 32k x 10/12/12

W3 Bench

October 2, 2018
Before Supper

Week 3

Clubbell Clean/Cast/Mill In/Mill Out 15# x 10r

Bench Press wu to 125k x 5 x 3r
Saxon Bar DL
155 x 2 x 5r
165 x 3
175/185 x 2
195/205/210/215x 1, 220 x hop

CG 2Brd 105k x 6/7/7

Spent too much time mucking around with the Saxon bar. I'll catch the other assistance at lunch tomorrow.

W4 Squat

October 1, 2018
Before Supper

Week 4. Tempted to do squatober but I figured I'd just stay the course.

Squat wu to 183k x 8 x 2r - piston style
DO Axle DL 273 x 6 x 2r, 2 x 3r

GHR x 3 x 7r
DO Axle DL 213 x 3 x 7r