Press and Grip

December 31, 2019
Before Supper

Bit of New Year's Eve work.

High Incline Press wu to 70/75/80/82.5/85/82.5 x 5r

DB Bench 100e x 9/10/10 - left db wasn't centred in my left hand on the first set.

Some grip; grippers, Dinnie lifts, Saxon, and rice digs

W1 Bench

December 26, 2019
Afternoon

Week 1. Hurrying before company comes this afternoon.

Bench Press wu to 121k x 5 x 5r

JM Press 70k x 12/12/10

DB Lateral 3-way 25e x 3 x 8r

Assorted grip; Saxon bar, Dinnie, and sledge

Squat

December 23, 2019
Before Supper

Nephew worked out with me today. Had him keep up rep wise with me doing goblet squats, dumbbell RDL's, and 2-3/8" napalms nightmare t-bar rows.

Axle rows as grip deload.

SSB Squat wu to 120k x 3 x 10r

DB RDL 100's x 3 x 10r
Axle Row 173 x 3 x 8r

Pressing

December 22, 2019
Morning

Gotta get wrapped up quick; grandgoobers, niece, nephew, and Star Wars.

80' Seated Press wu to 75/80/82.5/82.5/82.5k x 5r

DB Bench 100e x 3 x 10r

Upright Row 45k x 3 x 10r

Assorted Grip; grippers, Dinnie, Saxon, and rice digs.

Deads

December 18, 2019
Evening

After my double overhand axle Deads I worked up to a heavyish single with the straps. Felt pretty easy. I think I'll continue to just work up to a decent single on axle days.

Strapped Axle Deadlift wu to 443/483/503 x 1r

Miscellaneous grip; axle and tips tester.

W9 Bench

December 16, 2019
Before Supper

Week 9. My cold feels like it's starting to subside finally.

Bench Press wu to 138k x 4 x 2r

Grip Deload; Saxon, Dinnie, sledge, and rice bucket

Squat

December 13, 2019
Before Supper

Figure I'll leave out Grip until Monday. Finger pulleys in both hands are inflamed. First week of pushing a heavyish squat all year too. Let's see how this progression goes. Felt good.

SSB Squat wu to
170/180 x 1r
185(186.5)k x 3r

DB RDL's 50/75/100/100/100e x 10r

Press and Grip

December 12, 2019
Noon for core work, grip before supper

Week 2 of the high incline

High Incline Press wu to 79/75/80/82.5/82.5k x 5r

DB Bench 100e x 3 x 8r

EZ Upright Row 45k x 3 x 8r

Grip before supper; grippers, Dinnie lifts, Saxon bar

W8 Bench

December 4, 2019
Evening

Week 8. Still sick. Hurting lifts. Hurting my ability to keep air.

Bench Press wu to 129k x 4/4/3-1

JM Press 70k x 3 x 12r

3-Way Laterals 25e x 3 x 8r

Assorted grip; Saxon bar, Dinnie, and sledge

Squat n Stuff

December 2, 2019
Before Supper

Still snotty

SSB Squat wu to 146k x 3 x 6r

Assorted grip; tips tester, 2-3/8" dumbbell, axle, Zottman's

Press

November 29, 2019
Before Supper

Week 1 of the high incline

High Incline Press wu to
70/75/80/80/80k x 5r

DB Bench 95e x 3 x 10r

Grip between sets; grippers, Dinnie lifts, Saxon bar

Deads

November 27, 2019
Before Supper

Still sick. Tapping a lot of peak grip strength.

Axle work, tips tester, and reverse curls.

W7 Bench

November 25, 2019
Before Supper

Week 7. God-aweful sick. So much freaking snot, hacking, and coughing At least I'm not squatting as I can crap my pants easily enough with a sneeze or cough.

Bench Press wu to 125k x 3 x 5r

EZ JM Press 65k x 12/12/11

DB Lateral 3-way 25e x 3 x 8r

Grip between sets; Saxon bar, Dinnie ring, sledge

W6 Bench

November 18, 2019
Before Supper

Week 6. Sick. Left out the Slingshot bench due to being sick and already doing triples.

Bench Press wu to 132k x 3 x 3r

EZ JM Press 65k x 3 x 10r

Between Sets
Saxon bar, Dinnie, and Sledge

B1 Squat

November 16, 2019
Before Supper

Block 1. Haven't squatted in a couple of weeks, tired, and rushed. I think I'll just cycle "ASS" based squats for a bit. My sessions now are 90% grip and assistance so I'll just keep the core movements and maybe minor assistance for now.

SSB Squat wu to 120k x 3 x 8r

Assorted grip; tips tester, 2-3/8" dumbbell, axle

W5 Press

November 14, 2019
Before Supper

Week 5

Seated BTN Press wu to 65k x 5 x 7r

DB Bench Press 90e x 3 x 10r

EZ Upright Row 95 x 3 x 10r

Grip Between Sets
Grippers, Dinnie lifts, Saxon bar, rehab

Axle Deads

November 11, 2019
Before Supper

Top secret grip stuff.

Axle, tips tester, curls, and stretching.

W5 Bench

November 10, 2019
Before Supper

Week 5. Took last week off. Low level cold and work digging up my brain. Didn't time my sets as even just the bar warm-ups were getting me sweaty so it's not a day to push it. Around 1:05 with warm-ups and cool down stretching. Lots of grip.

CS Activation

Bench Press wu to 128k x 4 x 4r

Bench Press w/SS
141/151/156/161k x 3r

EZ JM Press 62k x 3 x 12r

Between Worksets
Saxon Bar, Dinnie Ring, Sledge

W4 Press

November 1, 2019

Before Supper 

Week 4. All work sets timed at 3:00/0:00

Seated BTN Press wu to 65k x 7/7/7/6/6

DB Bench Press 90e x 10/10/8

Enough. Road trips. Stress. Bad diet. Bad sleep. 

W4 Deads

October 29, 2019
Before Supper

Week 4. Looks like I should go back to pulling sumo... I'll also have to add a bunch of back work in towards the end of the week.

Double Overhand Axle Deads EMOM
263 x 2/2/2/2/2/2/1/1/1/1r

Double Overhand Axle Deads against MM Bands
213 x 4 x 3s

Switched to Sumo
213 x 3s/8s/8s/8s

Baby Inch Negs x 3r - guess my grip was getting fried as I couldn't lift it

DB Gooseneck Holds 50e x 25s/25s/22s

W4 Bench

October 28, 2019
Before Supper

Week 4. King Kong was a couple of days and I'm still tired after the stressful driving and the long dehydrating day. Crawling around changing plates adds up too I think. Bruised knees from hanging with that crowd haha!

CS Activation

Thoracic/Shoulder Stretch

Bench Press 3:00/0:00
wu to 123k x 5 x 5r

Bench Press w/SS 4:00/0:00
123/141/151/156k x 3r
161k x 2r - easy. Left a rep

EZ JM Press 3:00/0:00
59k x 3 x 12r
Seated DB Hammer Curl 45e x 3 x 12r

W3 Squat

October 25, 2019
Before Supper

Week 3. Getting ready to run the Edmonton venue for the International King Kong of Grip Challenge tomorrow. Going to be crap weather to drive up to it.

Front Squat 2:30/0:00 wu to
108/112/116/121/124/128/132/128/124/121/116/112/110.5k x 2r

Good enough for today. Got meatballs to eat. I can probably cut the set down to every 2:00 as well easily.

W3 Press

October 24, 2019
Before Supper

Week 3. All work sets timed at 3:00/0:00.

CS Activation

Stretching thoracic and shoulders over barbell in the rack. 3 x 30s holds.

Seated BTN Press wu to 65k x 5 x 6r

DB Bench Press 85e x 3 x 10r

EZ Upright Row 90 x 3 x 10r

Clubbell Mills - first week bumping up to the 25's again.
15# x 10r
25# x 2 x 10r

W3 Deads

October 23, 2019
Afternoon

Week 3

DO Axle Deads EMOM 20 minutes wu to
263 x 1/2/1/2/1/2/1/2/1/2/1/2/1/2/1/2/1/1/1/1r

BB Deadlift Row
135/225/275/285/295/305/315 x 5r

DB Wrist Curls, Full RoM 50e x 3 x 20r

Active Plank 3 x 20ct

W3 Bench

October 21, 2019
Afternoon

Week 3. Wasn't feeling good but I had a decent session. Guts were waking me up in the middle of the night and weren't pleasant for most of the morning. Haven't ate since supper last night but having a bite now.

CS Activation

Bench Press 3:00/0:00
wu to 128k x 3/3/3/3/5

Bench Press w/SS 4:00/0:00
126/141/151r x 3r
156k x 4r

Superset 3:00/0:00
EZ JM Press 125 x 3 x 8r
DB Curl 40e x 3 x 12r

CS Recovery

W2 Squat

October 19, 2019
Before Supper

Week 2

Front Squat - Clean Grip :30/2:00
wu to 100/108/116/120/124/120/116/112/108k x 2r

Pause Squat :30/2:30
122/142/162/182k x 3r

Red Rafter Conc. Curl 3:00/0:00
5 x 10r
7.5 x 3 x 10r

2-3/8" Wrist Roller both Directions 25k x 3 x 1:30(:30 rests)

Neck Harness 3:00/0:00 35 x 4 x 30r

W2 Press

October 17, 2019
Before Supper

Week 2. Feeling good and beat up from yesterday. I'll go pick up the King Kong shirts tomorrow.

CS Activation

Seated BTN Press :30/2:30
wu to 65k x 5/5/5/6/6

DB Bench :30/2:30 80e x 10/10/10

EZ Upright Row :40/2:30 85 x 10/10/10

Clubbell Mills

W2 Pulls

October 16, 2019
Before Supper

Week 2. Deadlifts felt great other than waking up a sore back this morning from our crappy bed. Next bigger investment. Those rows felt really effective. Into the routine they go!

DO Axle Deads wu to
EMOM 268 x 20 x 1r

BB Deadlift Row wu to
275 x 5 x 5r

Active Plank 3 x 20ct

W2 Bench

October 13, 2019
Before Supper

Week 2. Laziness and bad diet today gave me crap performance.

CS Activation

Bench Press 30s/2:30
wu to 126k x 4/4/4/4/4/3-1r

Bench Press w/SS 30s/3:30
126/141/151r x 3r
156k x 2-1r

Seated DB Curl 40e x 3 x 11r
DB Skullcrushers 40e x 3 x 11r

CS Recovery

W1 Squat

October 11, 2019
Before Supper

Week 1. Going with Matt Meullers 4 week front squat progression. Throwing some paused squats in foe assistance and so I don't lose the feeling of having weight on my back. Wrist roller blew my hands up, especially my thumbs.

Front Squat - no straps, clean grip
82/88/94/100/106/112/118/124k x 2r

Paused Squats
124/141/161/181.5k x 3r

2-3/8" Wrist Roller - Both Directions - With Ecc
25k x 90s work/60s rest x 3 sets

Neck Harness 35 x 30/30/30/25

W1 Press

October 10, 2019
Afternoon

Week 1. BJJ tonight. Started timing my rests and I'm damn sure it's sapping some energy on the latter sets at this point but the work capacity should come back soon.

CS Activation

Seated BTN Press wu to 65k x 5/5/5/5/4

DB Bench
80e x 8
90e x 8/5
80e x 6

Standing KB Row 2x24k x 3 x 15r

Clubbell Stuff

W1 Press

October 10, 2019
Afternoon

Week 1. BJJ tonight

Seated BTN Press wu to 65k x 5 x 5r

Spoto Press 106k x 6 x 4r

W1 Pulls

October 8, 2019
Afternoon

Week 1. Day 1 of bjj lessons tonight.

DO Axle Deads - long pauses -EMOM
263 x 20 x 1r

KB LC C+Sq 2x24k x 1/2/3/4/5/6/7/8 36r
Raced up to the 6th set then I started taking a bit more rest

Had grand illusions of doing some rows and abs after this originally. Nope. I'll need my gas tank fixed first.

W1 Bench

October 6, 2019
Afternoon

Week 1. Back to some more traditional programming. 8-9 week blocks again.

CS Activation

Bench Press wu to 122k x 5 x 5r

SS Bench 122/131/141/151/161k x 3r

Seated DB Curl 40e x 3 x 10r
Lying DB Skullcrushers 40e x 3 x 10t

Neck Extensions 35 x 4 x 25r

CS Recovery

Press & Pull

September 27, 2019
Before Supper

Miserable cold, wet, snow, wind, etc. outside so I'm back to seated pressing today. Started doing thoracic stuff a couple times a days starting yesterday.

Seated BTN BB Press wu to 70k x 5/5/6
Shoulders are sore from all of this stretching. I'll say that (and being weak) account for my low AMRAP. Used the BTN's to help "force" thoracic positions. Really working on just packing my abdomen and not having any arch.

EZ Reverse Curl 85 x 2 x 12r

DO Axle Deadlift wu to EMOM 363 x 19 x 1r
Last two reps were bad and the 20th was a fail. I'll drop 20# next time. EMOM builds up fatigue a lot differently than if I just did 4 sets of 5.

MMS grippers between press sets. 4 attempts and 4 close sets with each hand.

Bench & Squat

September 25, 2019

One of my wife's relatives passed away yesterday so I'm shuffling my lifting around a bit. Dropped 0.5k on today's jump as my 25k plates workout to this without micro's.

Before Supper
Bench Press wu to 121k x 5/5/7 - cheaty 7th. Shoulder is still bugging me. Might have to try a chiro.

Dip 282.2 x 2 x 8r

Front Squat wu to 117.5k x 5/5/7 - got a stitch in my right side so I stopped. Was going to go for 10 easily.

Neck Harness 35# x 4 x 25r

1.5" Block Set Grippers between Bench Sets

Press and Squat

September 21, 2019
Before Supper

Strict BB Press wu to 190 x 5/5/6
Messed up and grabbed air at the bottom and lost a lot of pressure.

Front Squat wu to 116.5k x 5/5/9

"Active" Plank x 2 x 20ct

Bench ‘n Dead

September 19, 2019
Before Supper

Left shoulder is getting some niggles. I'll need to watch it. Giving Jack's set-up a go on the pulls. The 505's were a little grindier than I'd like. Lots of talc and chalk required. Sweaty.

Bench Press wu to 120.5 x 5/5/7 - grabbing a breath is what's throwing me off. I hate bench reps.

Dip 281.3 x 2 x 8r

Deadlift wu to OTM
405/455/505 x 3 rounds

Neck Harness 30# x 4 x 35r

Press & Squat

September 17, 2019
Evening

Really need to get working at waking my ass up. Just not firing properly. Definitely don't want to have to start a 15 minute pre-workout routine. Going to also start 1kg/2.5# jumps for the front squat. I think the 2kg/5# is better suited for lifts that are >450#.

12" Log C+P Short Cycle wu to 172.5 x 5/5/10

Front Squat wu to 255 x 5/5/8

Paused Standing Band Crunch Avr x 2 x 12r

Bench and Squat

September 15, 2019
Before Supper

Couldn't manage to get this in yesterday as we had the grandgoobers from breakfast time to the evening. Left squats as I'll be doing them on Tuesday and my lower abdominals are tweaked a bit.

Bench Press wu to 119.5k x 5/5/7
Screwed up my air and mis-grooved

Dip 280 x 2 x 8r

Neck Harness 30# x 4 x 30r

Press & Dead

September 12, 2019
Before Supper

Switched to the axle due to having deads as well today. Widened my deadlift stance out to the beginning of the knurling. Feels stronger with these lighter weights at least. We'll see as I work up.

Axle Press wu to 183 x 5, 5, 8

DB Hammer Curl 55e x 12, 10

Deadlift wu to 430 x 5

Bench & Squat

September 10, 2019
Before Supper

Bench Press wu to 118.5k x 5/5/8

Dip 278 x 2 x 8r

Front Squat wu to 113.5k x 5/5/8

Neck Harness 30# x 4 x 25r

Press and Squat

September 6, 2019
Before Supper

Worst part of the log is by far the cardio aspect of cleaning every rep. Should improve.

Starting low with the front squats as I haven't pushed them in ages. Hit the saw tooth on the 8th rep, got gaggy so I stopped there.

12" Log C+P LC wu to 170 x 5, 5, 10

Front Squat wu to 245 x 5, 5, 8

Good enough

Greyskull Bench and Dead

September 4, 2019
Noonish

Greyskull. Still in a lifting funk. Simplify.

Bench Press wu to 117.5k x 5/5/8

Dip 278 x 2 x 8r

Deadlift wu to 425 x 5 - good enough. Tired

Neck Extensions 25 x 4 x 35r

Log Bar Futzing

August 30, 2019
Afternoon

Log-Bar Futzing. Feeling a little wobbly pressing. Can be attributed to not doing this lift in over a year and staring at the sky I think. Cleans feel super easy. One of these days I may see if I can clean 300. No way in hell I can press it but a clean would be nice. Can't get coordinated enough to push press this either. Not sure what's off.

12" Log LC
90 x 4 x 5r
140/170/190/210/230 x 1

12" Log Rack Press
90 x 5
140/190 x 5r
205 x 5 x 3r

W2 Bench

August 28, 2019
Before Supper

Week 2

Bench Press wu to 125k(126k) x 5 x 3r

CG Bench w/chains 40# per set
85k/+1c/+2c x 3r
+3c x 2r
The 3c set was probably a 9-9.5 RPE. I'll leave the triple until next week. Noticed with the video I need to lower the chains a tad more. Still completely off of the floor at lockout.

DB Hammer Curl 55e x 3 x 10t

Face Pulls x 2 x 15r

Calf Raises

W2 Squat

August 27, 2019
Before Supper

Week 2. Was getting a wicked low back pump when a sat after the GM's. Think I need some glute bridges and such more. I really need to wake my ass up.

Squat wu to 181k (182.5k) x 8 x 2r

Speed Squats 113k x 6 x 2r

SSB GM 70k x 2 x 15r

Seated Band Leg Curl x 3 x 15r

Neck Harness 25 x 4 x 30r

W1 Deads

August 22, 2019
Before Supper

Week 1. Going back to a Rex cycle. Using Martins' cues with the pauses on the way up to my work sets. Also going to use my Okie bar. Historically I pull substantially worse with this instead of a stiff power bar.

Deadlift wu to
525 x 1
475 x 5 x 1r
525 went really quick but my thighs are sticky. Next time I'll use talc or tights. With the pause at my knees it got a bit grippy.

Shrug 170k x 3 x 15r

Lying T-Bar Row 95 x 10/8/8

Neck Harness 25# x 4 x 25r

W1 Bench - 5th Cycle

August 20, 2019
Before Supper

Week 1, 5th cycle. Adding some chains for Jack.

Bench Press wu to 118k x 5 x 5r

CG Bench
102.5k x 3r, +1c x 3r, +2c x 1r
85k +2c x 3r, +3c x 1r
I think next week I can do better. Had the bar weight too high first run up and the was floating the chain too much (~4" at the top when I saw the vid)

DB Hammer Curl 50e x 3 x 10r

Face Pulls x 3 x 10r

Calf Raises 91r

W1 Jobe Squat

August 19, 2019
Before Supper

Week 1. Going to go for some Jobe cycles again. Looking forward to getting some reps in over 90% for a change. Dislocates between front squat sets.

Front Squat wu to 120k x 5 x 2r

Squat wu to 136k x 6 x 5r - piston

45 Hyper x 3 x 15r

Seated Band Leg Curls Avr x 20/12/12 - moved it up significantly for the last 2 sets

Neutral Grip Pull-ups BW x 4 x 3r

Neck Harness 20 x 4 x 30r

W8 Squat

August 14, 2019
Before Supper

Week 8. Got home from my site visit and felt okay. Just hit the main work sets.
Thinking about switching things up to get some reps in over 500 this year. Then again, I'm getting old and don't need to push the higher percentages. Stuff to ponder.

Squat wu to 193k(194.5k) x 5 x 3r

W8 Bench

August 13, 2019
Afternoon

Week 8. Rushing as I'm heading out of town. Bench is getting into the realm of having to get my head right for the work-sets. Guts were really bugging me throughout. I was going to squat too but they felt like hell.

Bench Press wu to 134k(135k) x 5 x 3r

W7 Bench

August 7, 2019
Before Supper

Week 7. So tired and lazy.

Bench Press wu to 111k x 5 x 5r

CG Bench 100k x 5 x 7r

30' DB Bench 90e x 3 x 8r

DB Row 151.8e x 5 x 6r

W7 Squat

August 6, 2019
Before Supper

Week 6

Squat 161k x 5 x 5r

Speed Squat 30s Rests 115k x 6 x 2r

GHR x 3 x 13r

D-Ball Picks 225 EMOM x 10 x 1r

Neck Harness 20 x 30/25/25/25

W6 Press

August 3, 2019
Before Supper

Week 6

Axle Strict Press
123/143/163/178 x 8r

Axle Push Press
193 x 4 x 6r

Shrug FW Handles 190e x 3 x 10r

Neutral Grip Pulldowns
180 x 3 x 10r

Plate Front Raise
55 x 3 x 10r

EZ Curl 90 x 3 x 10r

Seated DB Extensions 85 x 3 x 10r

W6 Deads

August 1, 2019
Before Supper

Week 6

Axle Single Leg Deads 123 x 3 x 10r

Glute Bridge 3 x 10r

Hip Circle Laterals 3 x 48'

Axle Deads - I'll start doing these GSLP Style. No resets.
DO to 213 x 5, 18r

Ring Row 3 x 12r

Neck Harness 20# x 4 x 25r

Farmers - turn around in the middle of run
140e x 30'
190e EMOM x 4 x 30'
Christ I need air! Pretty happy with how quick my feet are though.

W6 Bench

July 30, 2019
Before Supper

Week 6. Neck DOMS.

Bench Press wu to 125k(126k) x 5 x 3r

CG Bench 100k x 5 x 6r
Easy. 5 x 7r next week

30' Incline DB Press 85e x 3 x 8r
Easy peasy. Up another 5# next week.

DB Row 151.8e x 5 x 5r

Facepulls CS Bands 25# x 3 x 8r

Vertical Lift - omitted. Hungry.

Calf Raises up the Stairs. 14 steps = 105r

W6 Squat

July 29, 2019
Before Supper

Week 6. Figure I'll start adding front squats back in as part of my warmup.

Front Squat wu to 125k x 5 x 2r

Squat wu to 181k x 5 x 3r

GHR BW x 4 x 12r

Neck Harness 25 x 4 x 25r

D-Ball Picks 225 x 8 x 1r

W5 Bench

July 24, 2019

Before Supper 

Week 5

Bench Press wu to 118k x 5 x 5r

CG Bench 100k x 5 x 5r

Tempo 3x1x

30' Incline DB Press 80e x 3 x 8r

Way too light but I didn't want to switch them out. Deep and paused. 

DB Row

111.8/131.8 x 5/151.8 x 5r

161.8 x 3r

171.8 x 5/4r 

Felt strong. The 152 felt good for 8 or 8+ strict where I stopped at 6 last week. 

Facepulls CS 15# x 3 x 15r

Vertical Lift 50e x 2 x 8r

Becomes a bit of a grip exercise 

https://youtu.be/RjBhwLY-t_Q

W5 Squat

July 23, 2019
Before Supper

Week 5. Too dang hot and muggy. Just did my main work.

Squat wu to 172.5k(174k) x 5 x 5r

Pause Squat 150/155/160k x 3 x 3r

Dinnie Trainer Lifts between squat warmups
172.9/139.1-312 x 1
228.56/184.1-412.66 x 1
284.22/229.1-513.33 x 1
339.89/274.1-613.99 x 1

W5 Press

July 20, 2019
Afternoon

Week 5. Heavy rain started when I began my push press sets. Getting too slippery and dangerous so I did my pulldowns then went back out for my 4th set.

Hammies and glutes are feeling the direct work from yesterday. Everything is feeling it in the right places with today's work.

Axle Strict Press 83/123/143/163/173 x 8r

Axle Push Press 188 x 4 x 6r

Neutral Grip Lat Pulldowns 175 x 3 x 10r

Face Pulls CS 15# x 3 x 15r

Plate Front Raise 45 x 3 x 10r

Pinch Grip Shrug 2x25 each hand x 3 x 10r

EZ Barbell Curl 85 x 3 x 10r

Seated DB Extensions 80 x 3 x 10r

W4 Dead’s

July 18, 2019
Afternoon

Week 4

One-legged Deadlift 3 x 8r

Glute Bridge 3 x 8r

Hip Circle "Grippy" Lateral Walk 3 x 48' Each Way - jelly legs

Deadlift 60-90s Rests 365 x 6 x 4r

Pooped. Done. Low back is pumped.

W4 Bench

July 16, 2019

Afternoon 

Week 4. Feel like my triceps are a little cooked yet from Friday. Getting older sucks. 

Bench Press wu to 132(133k) x 5 x 3r

CG Bench Press 95k x 8, 8, 11, 10

Didn't realize I was doing sets of 10 last week so I started way to shy on initial reps. Added an extra set as punishment. 

Chain Fly's 3c x 14, 

DB Row 111.8 x 5, 131.8 x 5, 151.8 x 6

Vertical Lift 50e x 8r

Pain in the ass in the basement. I'll pack the dumbbells up to the back door so I can do this outside next time. My grip was getting cooked at this point too. 

https://youtu.be/STzkFPVaSVA

W4 Squat

July 15, 2019

Before Supper 

Week 4. Bleh

Squat wu to 188k(189.5k) x 5 x 3r

Pause Squat 160/165/170k x 3 x 3r

GHR plus 1 chain x 8/7/6

D-Ball Load 225 x 5 x 1r

Between Squat Sets

RDL w/FG  135 x 3 x 8r

Deadlift w/FG 225 x 3 x 3r

LBH 110.2 x 3 x 3r

1HP 2x35's 3 x 2r

https://youtu.be/VOFON_ned60

W5 Press

July 12, 2019
Afternoon

Week 5. Stinking 75% humidity in the basement. Turned on the dehumidifier. A few movements I haven't done in ages. Like everything other than the pressing.

Axle Press wu to
183/203/213/223 x 2r
233/244 x 1r
Really disappointed. Pop is all off probably due to yesterday's pulls. Might change the order in the week.

Axle Strict Press 188 x 3 x 5r

Neutral Grip Pulldowns 125/150/175 x 8r

Face Pulls 15# CS Bands x 3 x 12r

Plate Front Raise 45 x 3 x 8r

EZ Curl 85 x 3 x 8r
Ouch! Tweaking my wrists

DB Overhead Tricep Ext 70/80/80 x 8r
I think a spotter would make these much easier to get into position.

W3 Deads

July 11, 2019
Afternoon

Week 3. Really working on being pressured up and having to fight just to grab the bar and exploding.

Roll out upper back

CS Activation

RDL
135/135/135/185/225/275/315 x 8r

DO Deads
365/375/385/395/395/395 x 1r

Rack Pulls Below Knee - Hole 3
170/190/210/230/250/270/290k x 1r
310/300k x A

10 Count Paused CS Row 200 x 3 x 5r

W3 Bench

July 9, 2019
Afternoon

Week 3

CS Activation

Bench Press wu to 109k x 5 x 5r all long paused

CG Bench 95k x 10, 9, 8

Chain Flys 3c x 15, 12

CS T-Bar Row 95 x 5 x 8r

Band Curls/Extensions (non-stop) x 30/50-20/40-15/30-12/25
Trying to fix my elbow again

Air Bike 10 min, 15.4-15.6 RPM
Elliptical 10 min, ~105 RPM

W3 Squat

July 8, 2019
Afternoon

Week 3

CS Activation

Squat wu to 156k(157) x 5 x 5r

Pause Squat 156/160/165 x 3r

GHR w/1x Chain x 8, 6, 6
That sure fired up the hammies

McGill Pull-ups w/1x Chain x 5 x 1r

W4 Press

July 6, 2019
Afternoon

Week 4. Pretty foggy in the head today. No zazz. Surprised I did what I did. Did a deload.

Yardio

Axle Press wu to 243 x 4 x 1r

Axle Strict Press 183 x 3 x 3r

Stone Futzing. Lifted the D-ball a bunch, had some attempts on the blue marble and got it up to just about the transition point to lap it. Then I lifted my 250 concrete to the chest a few times. Cleaned up. Grabbed my sandbag and took it for a walk. Wow did it feel light after stones. Made me poop a bit on the walk though. I think I'll add some sand and get it up to around 300#.

W2 Bench

July 3, 2019
Before Supper

Week 2

CS Activation

Bench Press wu to 123k(124) x 5 x 3r

CG Bench 95k x 3 x 8r

Chain Flys 3c(~60#) x 2 x 10r

CS T-bar Row 90 x 5 x 8r

W2 Squat

July 2, 2019
Before Supper

Week 2. Jacked up my finger tendons trying to get my SBD knee sleeves on. I've only wore them 4-6 times and always fight with the left. After 15 minutes of fighting I put my Stoic's on. Anyone looking for size large SBD knee sleeves let me know. Anyways, no grip stuff today. Also going to start adding some pause squats again.

CS Activation

Squat wu to 177k (178k) x 5 x 3r

Pause Squat 150/155/160k x 3r

GHR x 3 x 10r - hands by ears next cycle

McGill Pull-ups 277 x 10 x 1 - add 10# next time

Lazy

W3 Press

June 29, 2019
Before Supper

Week 3. Figure I'll leave stones for tomorrow since I did some rack pulls yesterday.

Axle Press wu to 243 x 7 x 1r

Axle Strict Press 183 x 5/5/4

Sledge Lever
8# x 2 x 5r
10# x 3, 5, 5
Levering is already feeling much better than last week.

CS Recovery

W1 Deads

June 28, 2019
Before Supper

Week 1

CS Activation

DO Deadlift to 385 x 2 x 1r - grips not there

Rack Pull above Knees - Pin 5
180/200/220/240/260/280/300/320kx 1r
255k x 5r

KB Row 90e x 2 x 15r

W1 Bench

June 26, 2019
Before Supper

Week 1. Weather looks like it'll be nice for Saturday to do some more pressing and stone lifting. Happy day.

CS Activation

Bench Press wu to 116k x 5 x 5r

CG Bench 92.5k x 3 x 10r

Chain Flys 3c x 3 x 10r

McGill Pull-ups x 16 x 1r

One-hand Flask 61/63.5/66/68.6/71/73.5 x 3r
76 x 3/1, 78.5 x 3/1n, 81 x 3/1n

W1 Squat

June 25, 2019
Before Supper

Week 1. Was going to take a deload week seeings as I'm old and fat. Decided against it due to being old and fat.

CS Activation

Squat wu to 168k (169.5k) x 5 x 5r

GHR x 10/9/9

Hammer Curl w/FG MYO 40e x 12-4-4-4-4

Wrist Wrench
55.5/60.5/63/65.5/68 x 3r

2.5" Crusher 103.5/113.5/118.5/123.5/128.5 x 3r
3r as holds/negs with the left on the last set

Some Cardio

June 24, 2019
Evening

CS Activation

Air Bike
Did 2:00 easy then I hit 5x 30 second sprints within the next 8:00 (10:00 total)
77 cal
2.7 dist

W2 Press

June 22, 2019
Afternoon

Week 2

CS Activation

Air Bike 5:00/37cal

Axle Press
WU to 243 x 6 x 1r

Axle Strict Press 183 x 5/4/4

Stone Pick & Clean
165 x 3 x 3r
200 x 2 x 1r
250 x 2 x 1r
255 Blue Marble x 3 x Attempt
225 D-Ball Playing. Picks, shouldering, etc.

Sledge Lever
8# x 5 x 3r - haven't done these in years. Strength is way down from doing 20# around 10 years ago.

McGill Pull-ups 14 x 1r

Deads

June 21, 2019
Afternoon

Supersetting double overhand deadlifts and the LBH might be a bit much for my mitts. Want to keep my hands relatively good for stones tomorrow.

Air Bike 5:00/30 cal

CS Activation

Deadlift wu to 495 x 3 x 1r - just maintaining my groove. DO to 405.

LBH Holds 106 x 5 x 5r

Shallow Dube Hub 40 x 1, 5

W8 Bench

June 18, 2019
Evening

Week 8

CS Activation

Bench Press wu to 132k x 5 x 3r

Lying T-bar Row 25/45/70/90 x 8r continuous

One Hand Flask wu to 66 x 5/3, 5/2, 5/5, 5/2, 5/5

W8 Squat

June 17, 2019
Before Supper

Week 8. About 4 weeks at least that I've had epicondilitus in my left elbow. Only really gets screaming at me when I'm setting up for squats. Damn grip work.

Wrist is a good bit stronger left, fingers/thumb on the right.

Decided to promote a venue for King Kong Grip Challenge again this year. Largest global grip comp out there and we can possibly have 10% or so of the crew at our venue. I definitely think we have a few men and women that have a chance at the overall placings out of 250-300 entrants.

CS Activation

Squat wu to 191k x 5 x 3r

GHR 3 x 9r

McGill Pull-ups 280.6 x 12 x 1r

Between Sets

Wrist Wrench wu to 60.5 x 5 x 5r

2.5" Crusher 103.5 x 5/8/8/8

W1 Press

June 15, 2019
Afternoon

Week 1. Figure if I want to make sure I hit a 275 press this summer I'd better start doing my singles with ~90% in preparation. Should be good for two full cycles starting now before the snow flies. Doing some stone holds to toughen up my wrist flexion for lifting the blue marble this summer. It's very slick.


CS Mobility

CS Activation

Axle Press
WU to 243 x 5 x 1r

Axle Strict Press 183 x 3 x 4r

Stone Pick & Grip Holds
165 x 3 x 3 x 3s
200 x 10c
250 x 15c/9s, 14c/12s, 15c/13s
Recording the 250 sets I got to compare my counting with clocked seconds. Best to stick with the clock.

CS Recovery

W7 Bench

June 11, 2019
Before Supper

Week 7. Really liking this "off-season" plunking away.

Pullaparts x 4 x 20r

Bench Press wu to 109k x 5 x 5r

CG Bench 92.5k x 10/10/8

Lying T-bar Row 95 x 3 x 8r

BB Suitcase Hold 90k x 3 x 5s - surprised with how much stronger my left is with this. Cutting the duration to the weakest hand.

W7 Squat

June 10, 2019
Before Supper

Week 7. I can't believe how much I cooked my entire back last week. Must've been the hex bar deads. Top to bottom; traps, lats, rhomboids, erectors, obliques,.... everything.

Bow Bar Squat wu to 156k x 5 x 5r

GHR x 9/9/8

McGill Pull-ups x 281 x 10 x 1r

Filler Stuff

Wrist Wrench to
55.5/60.5/65.5 x 1
70.5 x 0/1 - good idea of where the top is now. Shitty.

Blob Loads 40, Blob Holds 45 - do a hold then immediately into reps
Hold - 2r, 3 x Hold - 4r

Air Bike - getting late. I'll hit it tomorrow.

W5 Press

June 8, 2019
Afternoon

Week 5. Started raining pretty good as I got into my work sets. Terminated the press repping as it was getting a tad dangerous.

Axle Press wu to 228 x
33 x 4 x 10r
83 x 5
123/143 x 3
163/183/203/213/223 x 2
228 x 10 x 1r

Axle Strict Press 178 x 3 x 5r

McGill Pull-up x 8 x 1r

BB Suitcase Holds 70k x 3 x 20s

W5 Deads

June 7, 2019
After Supper

Week 5. I hate lifting after eating.

Trapbar Low-handle Deads wu to 460 x 5 x 5r

DB SLDL 100 x 15r

Pallof - Twist w/Arms Extended x 15r

Done. Hopefully it's not raining tomorrow so I can go outside and press.

W6 Bench

June 4, 2019
Before Supper

Week 6

Air Bike 5 minutes, 30 cal

Pullaparts 3 x 20r

Bench Press wu to 125k x 5 x 3r

CG Bench 90k x 3 x 8r

Lying T-bar Row 90 x 3 x 10r

Suitcase Hold 70k x 3 x 30s

W6 Squat

June 3, 2019
Evening

Week 6

Squat wu to 179k x 5 x 3r

GHR x 9/8/8

McGill Pull-ups 280 x 7 x 1r

Wrist Wrench During Squat Work-ups
50.5 x 3 x 5r
55.5 x 5
60.5 x 3 x 3r

Air-Bike Between Squat Work Sets
2 minutes x 10cal/12/13/12/14

Blob Loading Between Squat Work Sets
40 x 1/2/3/4/4

Axle Futzing

May 29, 2019
Evening

One Handed Axle Snatch
83 x 1/2/3r
93 x 3 x 1/2/3r

DO Axle Deads
173/263/283 x 2r

DO Axle C+P
173 x 5r

W5 Bench

May 28, 2019
Before Supper

Week 5
Accidentally did my warmups to a triple with 118 before the work. Oh well. Felt good.

Pullaparts

Bench Press wu to 118k x 5 x 5r

CS T-bar Row 90 x 3 x 10r
Pallof Press x 3 x 15r

KB BuP's 24k x 11/2 - somethings fried. Terminate.

Damn my heel is sorer today than yesterday.

W5 Squat

May 27, 2019
Before Supper

Week 5. Stopping combining main lift onto the same day. Makes the session too long with all of the warming up.

Also got my air bike today and put it together.

With the elbow strain I get from getting into position with a power bar I'm thinking I may go to my bow bar or cambered bar.

I also think I bruised my right heel doing those snatches on Saturday.

Squat wu to 168k x 5 x 5r long pause last rep

GHR x 3 x 8r

Pull-up McGill (281) x 7 x 1r

Air Bike 15/45 x 1.7 dist, 56 cal, 426 watt, 33 speed

I'm guessing my average and peak bpm was on there too but I didn't see it before the screen blacked out. From what I saw I was hitting 164 or so during the work.

Futzing

May 25, 2019
Afternoon

One Armed Axle Snatch
83 x 1/2/3
93 x 2 x 1/2/3
Tagged myself under the kneecap on a rep. That stings.

220# D-Ball Shouldering

W6 Press

May 22, 2019
Before Supper

Week 6. Felt very good today. Seems like I'm getting used to wearing these Oly shoes a bit.

Push Press wu to 225 x 9 x 1r

BB Strict Press 175 x 5 x 5r, 4r

BB Row 235 x 3 x 10r

W4 Deads

May 21, 2019
Before Supper

Week 4

Elliptical 10 min, 1085 strides, 125 cal

Paused Deadlifts
DO to 405
425 x 5 x 3r

KB BuP's 24k x 3 x 8r

Pallof Press 3 x 15r

W4 Squat/Bench Finally

May 19, 2019
Afternoon

Week 4. Lazy last week and didn't do anything other than to pick up my new Row machine last Sunday. Back at it. Better narrow up the thicker bits so I ordered a air bike as well. Might ruck later or tomorrow for sure.

Elliptical
15:00
1544 strides
165 cal

Squat wu to 186k(187.5k) x 5 x 3r

Bench Press wu to 129k(130k) x 5 x 3r

Z-Press MYO 52.5k x 12-4-4 degrading too much to continue.

CS T-bar Row +45/90/135/135/115 x 5r
First time getting to play with this. Might hook up a mini band for a bit more work.

Axle Snatch

May 11, 2019

One-armed Axle Snatch Ladder
88e x 3 x 1/2/3r

W3 Assistance

May 10, 2019
Before Supper

Week 3

SSB Squat w/2 Chains per Side
wu to 115k +2c x 3 x 10r

Band GM's x 3 x 15r - squeeze dem glutes

Reverse Band Bench wu to 110k x 10/10/9-1
First set was on hole 20 and barely let off anything at the bottom. Switched to 21. I knew I should've wrote that down last week...

W5 Press

May 9, 2019
Before Supper

Week 5. 21'C outside. Noice!

Push Press wu to 225 x 8 x 1r

Strict Press 175 x 4 x 5r, 2 x 4r

BB Row 225 x 3 x 12r

W3 Deads

May 7, 2019
Before Supper

Week 3

Trapbar Deadlifts - low handle
wu to 420 x 5 x 5r

KB BuP's 24k x 4 x 10r

Sissy Squat MYO x 12 - 5 x 4r

Pallof Press 4 x 12r

W3 Squat/Bench

May 6, 2019
Before Supper

Week 3

Squat wu to 152k x 5 x 5r

Bench wu to 107k x 5 x 5r

Z Press from Eyes MYO 40k x 12 - 6 x 4r

One Hand Axle Work between Sets
I think I'll maintain the weight with my right and focus on bringing my left up to match it before I bump 'er up again.

W2D4 Assistance Squat

May 3, 2019
Before Supper

Week 2, Day 4

SSB w/Chains wu to
115k plus 3c per Side x 6 - misload
115k plus 2c per Side x 3 x 8r

RDL 225 x 4 x 10r

Bench Press w/Band Assistance wu to 110k x 3 x 10r

W4 Press

May 2, 2019
Before Supper

Jumble things up as it's supposed to snow a bunch again tomorrow and it's nice now. Well, before the rain.

Push Press wu to 225 x 7 x 1r

Strict Press 175 x 3 x 5r, 3 x 4r

BB Row 225 x 3 x 11r

W2 Deads n Stuff

April 30, 2019
Before Supper

Week 3. Played with my stance width on the deads and wider is feeling a bit more powerful.

Paused Deadlifts - Just off of the floor
WU to 405 x 5 x 3r

Snowing so went back to Z-Press. Bar at eye level
40k x 3 x 12r - RP the last few reps

Sissy Squat MYO BW x 12-4x4r

Pallof Press LT x 3 x 12r

W2 Squat/Bench

April 29, 2019
Afternoon

Week 2. Starting my new jumble. Didn't eat prior to working out too. Got a gallbladder attack from all of the coffee. Eno and nap prior to hitting the basement.

Disassembled the reverse hyper between sets as there's supposed to be a buyer showing up this afternoon. I hate selling on Kijiji. Still sick.

Rotator W 3 x 30r

Squat wu to 175k x 5 x 3r

Bench Press wu to 122k x 5 x 3r

Z-Press MYO 60k x 10-2 *drop the weight to 45-50k next week. Might be the lack of food, sickness, or just freaking weak.

2" DB Row 86/101/106 x 8r - slick DB handle

W3 Press

April 26, 2019
Before Supper

Week 3. Came back from the comp feeling a bit oogy on Monday. Figured I just needed a day of rest. Nope. Freaking sick with the snot production in full steam. Today I'm so-so but still snotty..... and sqwarty. Wore Oly. shoes.

Strict Press wu to
220 x 6 x 1r
175 x 2 x 5r, 4 x 4r

Bodyweight Tricep Extensions x 2 x 20r

BB Row 225 x 3 x 10r

I think I may start doing my singles as push-presses next week and up the weight and stick with the strict stuff for the assistance. If I'm going to get 275 PP this summer I'll have to dial in my form and get used to keeping heavier weight over my head.

W2 Press

April 19, 2019
Before Supper

Week 2. Grandgoobers running around. Grip comp Sunday. Changed the progression on my assistance sets so they complete the cycle at the same time. Next week I want to try with my heeled weightlifting shoes and see if there's a difference. Should be less energy leakage as I wear runners for pressing typically.

Rotators

Press wu to
220 x 5 x 1r
175 x 5, 5 x 4r

Done until the comp. Might do some really light grip tomorrow to aid in recovery and keep the groove.

W1 Deads

April 18, 2019
Before Supper

Week 1

Front Squat w/Harness wu to 118k x 2 x 5r

Deadlift wu to
385 x 4 x 4r
445 x 2 x 2r
385 x 8r

Ring Row 3 x 15r

Axle Futzing

April 17, 2019
Before Supper

Hoping for some burnout and supercompensation for Sunday's comp. Grip is definitely fried. Very tough to even lift 273 right now.

DO Axle Deadlift wu to
273 x 5 x 1r
263 x 5 x 1r
253 x 5 x 2r

W1 Bench

April 16, 2019
Before Supper

Week 1

Plate W x 3 x 30r

Bench Press wu to 113k x 5 x 5r

DO Axle Row 213 x 5 x 5r

Rear Delt Fly 30/35/40e x 6r

Seated Hammer Curl 45e x 2 x 10r
DB Skullcrushers 45e x 2 x 10r

W1 Squat

April 15, 2019
Before Supper

Week 1. Let's see if I can string together 8 weeks without getting sick. Lats are freaking SORE from the overhead stuff on Saturday. Spent all day with the grandgoobers yesterday, mainly in the yard and chasing them around on the jungle gym stuff at the playground. Inside of my left elbow is goddamned tight too. Very tough to get under the bar.

Squat wu to 163k x 5 x 5r

DO Axle 213/223/233/243/253/253/233/213 x 5r - minimal rests, none on down-sets. Last 3 sets pulled conventional

W1 Press

April 13, 2019
Before Supper

Week 1. Back to another Hepburn cycle. Changed my press grip to having my pinkies in about an inch from the rings. Also focusing on locking the weight out behind the skull for a pause.

Yardio - 60 minutes. Mow, dethatch, etc. Didn't get the bar tracking back on the second rep and did a iso above my head.

Strict Press wu to
220 x 1/f/1/1/1
175 x 5/5/5/4 - light headed

Axle Futzing

April 11, 2019
Before Supper

Axle futzing while I'm grilling.

DO Sumo Axle
213/223/233/243/253/253/233/213 x 5r

Switched to conventional for the last three sets. Last 253 and 233 were RP'd. No real breaks between the last three either. All done in 23 minutes including heading outside to clean the grill and flip steaks.

W7 Bench

April 9, 2019
Before Supper

Week 7. Bench was feeling pretty weak today. Bench and bench reps blow after weight loss and illness. So weak :(

Plate W x 3 x 25r

Bench Press wu to 128(129)k x 4, 125k x 5/4/4/3

Bench w/SS 152.5 x 2

Done. I'll have to do some work tomorrow.

W8 Squat

April 8, 2019
Before Supper

Week 8. Done my cycle of antibiotics, still a bit oogy and taking OTC sinus medication. I think I've only had 3-4 weeks that I haven't been sick this year. Sucks.

Squat wu to 186k x 5 x 3r
DO Axle Deads wu to 303 x 1, 4 x F - just short of controlled lockouts. Really depressed over this. My axle hasn't been this week since 2008. Fuark...

DO Axle RDL's 213 x 3 x 8r

Went back to my journals from 2012-13. First thing that stuck out is I'm usually sick in January. Second thing was in relation to the axle; I was putting into my hands 3+ times a week for different movements. Axle deads, cleans, reverse curls, Pendley rows, RDL's, SLDL's, etc. Time to do that again. I was also doing blob and wrist work a lot.

Squat/Bench Mash-up

April 3, 2019
Before Supper

First day of having any ability to get under the bar in over a week and a half. Gone from 283# to 268#. Loaded up on antibiotics. Haven't stayed up later than 7:00pm in a few days.

Squats pumped the shit out of my legs due to not doing them for a bit. Holy crap. They're going to be sore tomorrow.

Keep today to just the basics. Same as later this week.

Squat wu to 154(155)k x 5 x 5r

Bench Press wu to 131(132)k x 3 x 3r

W7 Press

March 23, 2019
Before Supper

Week 7. 1st standing press of the year. Needs some work again. Gave my low back a good crunch with my last rep with the D-ball yesterday. I think I just opened up what was tight and seized up.... I think.

Standing Press wu to
155/175/185/205/225 x 2r
245 x f/1r - wrap sprung and threw me off

Spoto Bench wu to 117.5k x 6 x 4r

MYO Dip 280.4 x 12-6 x 3r

Posterior Deload

March 22, 2019
Before Supper

Posterior deload. Weather was nice so I wanted to go outside to play. Grabbed my 225# D-ball and walked it from inside the garage to the platform by the house. Did 10 picks and a couple shoulders. Good enough for a deload day.

W5 Bench

March 20, 2019
Before Supper

Week 5. Elbows are feeling really tight.

Plate W x 3 x 30r

Bench Press wu to 128.5k (129.55k) x 4 x 4r

Bench Press w/SS 152.5k x 3 x 3r

Meadows Row 100# x 4 x 10r

W6 Squat

March 19, 2019
Before Supper

Week 6. Really noticing my elbows being tight to get into squat position now that the grip work is ramping up.

Squat wu to 176.5k x 5 x 3r

Manta Ray Squat 70k x 3, 120k x 3 - nope. Stopped there. Bad pain in my neck from the thing and the squats were still really light. Back on the shelf. Maybe someday someone else will use it.

Seated Band Leg Curl 3 x 20r

15mm Choked 154# Gripper x 8 x 1r force closed some with the left

W6 Squat

March 18, 2019

Noon
DO Axle Holds wu to 293 x 6/2/6/3/5/ 1 - need to repeat. Might be yesterday's sidewinder and holds affecting it.

Pony Clamp Pinching/Slow/Paused 30/30/20

Sidewinder

Before Supper
Week 6

Squat wu to 175k x 5 x 3r

Misc Grip

March 17, 2019

Morning

Sidewinder for a few sets to a good pump.

Evening

Dan Reinard DO training. Rest just long enough to change plates. Used a TPB. Going to start doing these and using the sidewinder multiple times a week. My DO barbell grip has dropped significantly.

Smooth 70/90/110/120/140k x 6s, 160kx 3s
P 160k x 3s
RP 160k x 6s
MRP 170k x -
Full 170k x 5 x ~6s

W7 Bench Assistance

March 2, 2019
Afternoon

Week 7. To lazy to set up the Saxon Bar. Set up originally with the Flask but terminated after a couple of singles of 78.05k. The width wasn't feeling good at all. Brought out the Euro and it felt really good but I was losing hide on every heavyish set. Need to get training it again to toughen up for the comp. Next week with the dips I'll start with just triples I think and work at 6 sets. Took 15 second (watch timed) rests.

Spoto Bench wu to 117.5k x 6 x 4r

Euro 2HP wu to 86.9k x 1/1/1/1/2 - 66.9k x 5r

MYO Dips 280.4 x 12-4-4-3-3 (26r)

W5 Deads

March 15, 2019
Before Supper

W5 Deads. Low back still pumped from squatting on Wednesday. Wearing my new Nano 2.0's. Feel good. Large toe box. Also trying some Vikn chalk. So far, so good. Might edge out FrictionLabs and Spider Chalk.

Harness Front Squat wu to 117k x 2 x 5r

Deadlift wu to 430 x 5 x 3r

MYO Bodyweight Row-Feet Up 10-3-3-3-3-2-2

DO Thumbless BB Holds
120/140/150k x 6s - not a good day for these.

Squat/Bench

March 13, 2019
Afternoon

Got the blerch. Another combo day. Ibuprofen and at 'er. Trying some Friction Labs Chalk today. Feels alright.

Squat wu to 166k x 5 x 5r
DO Axle Holds wu to 290 x 6 x 6s

Bench Press wu to 123.5k x 4 x 5r

W4 Deads, W6 Bench Assistance

March 9, 2019
Afternoon

Week 4 Deads/Week 6 Bench Assistance

Front Squat Harness wu to 121k x 2 x 5r

Deadlift wu to 525 x 2r

Spoto Bench wu to 115k x 6 x 4r

Saxon Bar

March 7, 2019
Before Supper

Figured I'd write my warm-up sets if anyone is interested.

Saxon Bar 2HP
155 x 2 x 3r
175 x 3r
185 x 2r
190 x 1r
195 x 1r
200 x 3/3/3/3 to 160 x 11r

W3 Bench

March 6, 2019
Before Supper

Week 3. That stomping yesterday sure smoked my quads and hamstrings!

Plate W's x 3 x 27r

Bench Press wu to 128.5k x 5 x 3r

Bench Press w/SS 150k x 3 x 3r

CS Row 230 x 3 x 12r
Chain Fly 3c x 3 x 13r

Axle

March 5, 2019
Evening

Goobers 3rd birthday so time was tight. Did some heavy ice/snow shovel WOD, then stomped off 3-4" of ice off of about 15 steps and a landing at goobers.

DO Axle Holds wu to 288 x 6 x 6s

W4 Squat

March 4, 2019
Before Supper

Week 4. Rushed through. I'll do my axle holds tomorrow at lunch. Have a appointment in the city to get to tonight.

Squat wu to 181k x 5 x 3r

Seated Band Leg Curl Avr x 3 x 16r

Crunch x 3 x 16r

W5 Bench Assistance

March 2, 2019
Afternoon

Week 5

Plate W x 3 x 28r

Spoto Bench wu to 112.5k x 6 x 4r

Seated DB Press 55e x 3 x 10r

Hornetop Lifts
28/38/48k x 3r
52.9k x 3 x 3r
55.4/57.5/60/61 x 1r
Vast improvement over where I tried it last week. 61k I tried again but I think the reps have taken their toll. At least I know I can continue with reps and know how they translate to a 1RM for the following weeks.

Saxon and Hornetop

February 27, 2019
Before Supper

First time touching the Hornetop since the griptogether last fall.

Saxon Bar wu to
195 x 3/3/4 to 165 x 6
Brain fart and slip on the 5th rep. Might just stick to sets of 3 and 4 next week.

Hornetop 52.9k x 5 x 1r

W2 Bench

February 26, 2019
Before Supper

Week 2. Having to wear elbow sleeves. Inside of the left elbow and left shoulder are getting niggled. Might add some rehab on grip days.

Plate W 3 x 25r

Bench Press wu to 125.5k x 6 x 4r

Bench Press w/SS 147.5k x 3 x 3r

CS Row 225 x 3 x 12r
Chain Fly 3c x 3 x 12r

W3 Squat

February 25, 2019
Before Supper

Week 3

Squat wu to 150k x 5 x 5r

DO Axle Holds wu to 283 x 6 x 6s

Seated Band Hamstring Curls x 3 x 15r

Crunch x 3 x 15r

W4 Bench Assistance

February 23, 2019
Before Supper

Week 4. Watched the Mosaic strongman show that was being streamed so had to wait until it was done.

Plate W 2.5k ea x 3 x 25r
Spoto Bench wu to 117.5k x 6 x 4r

Seated DB Press 55e x 3 x 8r

Supper

W2 Deadlift

February 21, 2019
Before Supper

Week 2. Trying my new toy tonight; the zercher/front squat harness. Felt a tad more upright as the bar is slightly out further than a regular, racked front squat. Warm-up went a bit quicker too as there was less time used in getting flexible enough to front squat.

Front Squat w/Harness wu to 117k x 2 x 5r

Deadlift wu to 445 x 5 x 3r

Thumbless BB Holds wu to 150k x 5 x 6s - could go heavier but I'm working on keeping the bar in my palm rather than out on my fingers.

Ring Row MYO x 12-6x3r

I went to use my harness and zercher the bar off of the pins and back to the J-hooks. Definitely a belted or at least a worked up to lift.

Saxon Bar

February 20, 2019
Before Supper

Going to separate out some grip away from my core workouts.

Saxon Bar Deadlifts wu to
190 x 3/3/5 to 160 x 5 - left ring finger was feeling a tad jacked so I cut the rep set short.

W1 Bench

February 19, 2019
Before Supper

Week 1. Back to RBBP

Plate W 2.5k ea x 3 x 25r

Bench Press wu to 122k x 5 x 5r

Bench Press w/SS 145k x 3 x 3r

CS Row 220 x 3 x 12r
Chain Fly 3c x 3 x 12r

Cut the isolation work. Doddled too much.

W2 Squat

February 18, 2019
Before Supper

Week 2. 32%, 15'C, bucket chalk. Not super-setting the axle deadlift and holds with squats made them feel much better tonight.

Squat wu to 170k x 5 x 3r

DO Axle Holds wu to
233/253/263/273 x 6s
278 x 6 x 6s

Step-ups BW x 3 x 15r ea
Crunch x 3 x 15r

Bench Assistance

February 16, 2019
Before Supper

Plate W 2.5k ea x 3 x 25r

Spoto Press wu to 115k x 6 x 4r

Seated DB Press 50e x 3 x 12r

Neutral Grip Chin Cluster 278.8# x 5-3-3-2=13r

Between sets of bench I organized some of my plate from one side of the gym to the other. 1,925# of rim lift farmers walks. Sweaty.

W1 Deads

February 15, 2019
Before Supper

Week 1

Front Squat wu to 115k x 2 x 5r

Deadlift wu to 495 x 4r dead stopped

Supper

W4 Bench

February 12, 2019
Before Supper

Week 4. Amazing how much adding those deloaders taps my rep strength. I'll back off next week then start another cycle of RBBP.

Plate W 2.5k ea x 3 x 25r

Bench Press wu to 110k x 2
Add weight releasers
110/115/117.5/120/121k + 36.4k x 5r

CS Row 215 x 3 x 12r
Chain Fly 3c ea x 3 x 12r

Band Pressdowns Avr x 5 x 14r

DB Hammer Curl 50e x 3 x 8r

Saxon Bar 2HP wu to 185 x 3/3/5 - 155 x 10r

W1 Squat

February 11, 2019
Before Supper

Week 1

Plate W 2.5k ea x 3 x 25r

Squat WU to 161k x 5 x 5r
DO Axle Dead Holds wu to 273 x 5 x 6s, 5s - pretty low but I just did axle work two days ago.

DO Axle Clean 173 x 1 - easy but oogy on the wrist so I stopped. Should've put bumpers on too.

W2 Bench Assistance

February 9, 2019
Afternoon

Week 2 of the bench assistance and a deload deads day mash-up. On a side note, going through my online journals I see a direct correlation between being at a lighter BW and having better thick bar and pinch numbers. Apparently my chubby mitts don't help.

Kept the weight down on the dumbbell presses to drill form. I've been doing a lot of dislocate work daily since last Saturday. I'll hit some more now too as my shoulders are warmed up.

Front Squat WU to 120k x 2 x 5r
Plate W 2.5k x 3 x 20r

Spoto Bench wu to 112.5k x 6 x 4r
DO Axle Dead wu to 288 x 3 x 1/2/2r

Seated DB Press w/o Support 50e x 3 x 10r

NG Chin Cluster 276.4 x 5-3-2-2=12r

W3 Bench

February 5, 2019
Before Supper 

Week 3. Upped the weight on the releasers this week. 

Plate "W's" 2.5k x 3 x 20r

Bench Press wu to 105k x 3r

Add weight releasers
105/110/115/117.5 + 36.4k x 5r

120k + 36.4k x 2 x 5r

CS Row 210 x 3 x 12r
Chain Fly 2c/ea x 3 x 15r

Band Pressdown Avr x 5 x 13r

Hammer Curl 50e 3 x 7r

Saxon Bar 2HP wu to 215 x 2 x 1r

W8 Squat

February 4, 2019
Before Supper

Week 8
I'll start recording the temp and humidity to see what the correlation is on friction lifts.
Temp: 17'C
Hum: 30%

Squat wu to 181k x 5 x 3r
DO Axle Deads wu to 288 x 1/2/3/1/2/1/1 - not there today. Again.

KB Juggle 56k x a few

W1 Bench Assistance

February 2, 2019
Afternoon

Week 1 of bench assistance.

Spoto Bench wu to 110k x 6 x 4r

Paused BB Row wu to 185 x 6 x 4r

Seated DB Shoulder Press w/o back support 50/55/60e x 10r I'll stick with 60e next week and work on cleaning up the form.

NG Chins Cluster (276#) x 4-2-2-1 = 9r

Chain Fly 2c x 3 x 12r

Diamond Push-ups x 3 x 12r

Deads

February 1, 2019
Before Supper

Week 7 of front squatting.

Front Squat wu to 118k x 2 x 5r

Deadlift wu to 435 x 5 x 3r

Ring Row Cluster Paused 14-5-3-2 = 24r

Crunch Cluster Paused 25-10-6-3 = 44r These are going to mess me up later...

W2 Bench

January 29, 2019
Before Supper

Week 2. Been enjoying Martins Licis' new YouTube channel a lot. Throwing in his rotator stuff.

Plate "W's" 2.5k x 3 x 20r

Bench Press wu to 105k x 3r

Add weight releasers
105/110/115/117.5/120/122k + 30.75k x 5r - paused last rep

CS Row 200 x 3 x 12r
Chain Fly 2c/ea x 3 x 12r

Band Pressdown Avr x 5 x 12r

Hammer Curl 50e 3 x 6r

W7 Squat

January 28, 2019
Before Supper

Week 7. Still snotty. Feeling really lazy. Gimped my left ring finger playing with the Baby Inch. Sucks. First time playing with the KB juggling. More fun than just doing swings.

Squat wu to 150k x 5 x 5r
DO Axle Deads Ladders 293 x 1/2/2.5 - 283 x 1/2/3/1/2/3

KB Flips and Juggling w/24k x a bunch

W1 Bench w/releasers

January 22, 2019
Before Supper

Week 1. First session trying the weight releasers. Didn't get started until late so I had a bare bones session.

Bench Press
20 x 3 x 15r, 70 x 5, 90 x 5, 105 x 3

Add weight releasers w/30.75k
105/110/115/120 x 5r
122 x 4 and a staple

Can't wait for this illness to leave.

W6 Squat

January 20, 2019
Before Supper

Week 6. Sick. I guess the doctor's right with this lasting up to 8 weeks. Been wearing wrist wraps during squats for the past month or so. Wrist feels much better.

Squat WU to 172k x 5 x 3r
DO Axle Deads wu to 303 x 1/2/1/1 - hands still cooked from the baby Inch

KB Swing 106 x 3 x 12r

Coughing and sneezing for abz.

W1 Deads

January 18, 2019
Before Supper

Week 1. Sick. New toy should be here Tuesday; a set of eccentric weight releasers. Looking forward to adding them to some bench.

Elliptical x 10 minutes

Front Squat wu to 114k x 2 x 5r

Deadlift wu to 495 x 3

Baby Inch Loads to Bench 135e x 7 x 1r

W9 Bench

January 15, 2019
Before Supper

Week 9. Still sick. Sucks peaking sick.

Bench Press wu to
139k x 2/2/1
140.5k x 1
143k x 5 x 1r
120k x 5

Good enough. Can't peak good today. Next week I'll fire up my 5th cycle and hopefully be feeling good to peak at the end of it. What a horrible bench session.

W5 Squat

January 14, 2019
Before Supper

Week 5. Moved some axle work to super-set with the squats. Did it in the past and it worked well.

Elliptical x 10 minutes

Squat wu to 161k x 5 x 5r
DO Axle Deads wu to 303 x 1/2/1/2/1/2

KB Swings 106 x 4 x 12r

No abs. Lots of coughing to get them taunt.

W4 Press

January 12, 2019
Afternoon

Week 4

80' Seated Axle Press wu to
92.5k x 5 x 2r, 3 x 3r
77.5k x 7/8/8

Neutral Grip Chin 274 x 5 x 2r, 3 x 3r

W7 Deads

January 11, 2019
Before Supper

Week 7. Yep. Still sick. Stressed. Not eating enough.

Front Squat WU to 114k x 2 x 5r

Deadlift wu to 495 x 1 - very easy but no reason to push it today. Still hacking up garden slugs.

Ring Row - Cluster Set 13-8-6-4-4 (35)

W8 Bench

January 8, 2019
Before Supper

Week 8. Still sick. Was supposed to be 3 sets of 4 for bench. Historically my toughest week. Lost tightness and missed the 4th on the first set so I dropped to triples. Can't feel too bad. First miss in 36 weeks and I'm sick. Anywhooo, a few extra sets just cause.

Y-pulls x 3 x 25r
Bench Press wu to 130k x 3.5, 7 x 3r

2 Board CG Bench 110k x 6/7/7

Axle Row 213 x 4 x 10r

W4 Squat

January 7, 2019
Before Supper

Week 4. Still sick but I don't like taking more than a week off so here I am. Pills and a Rockstar. Crap between sets...

Elliptical 10 minutes

Squat wu to 177k x 5 x 3r

KB Swing 106 x 4 x 10r

XH Band Standing Crunch x 4 x 10r

W7 Bench

January 2, 2019
Before Supper

Week 7. Still super sick. Popped a few pills and downed a Rockstar.

Bench Press wu to 127k x 3 x 5r
Felt pretty good getting these seeings as I'm hacking up a garden slug between every set and can't stop sweating.

CG 2Brd Bench 110k x 6/6/7