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