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