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
Friday, August 30, 2019
Wednesday, August 28, 2019
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
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
Tuesday, August 27, 2019
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
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
Thursday, August 22, 2019
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
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
Tuesday, August 20, 2019
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
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
Monday, August 19, 2019
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
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
Wednesday, August 14, 2019
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
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
Tuesday, August 13, 2019
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
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
Wednesday, August 7, 2019
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
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
Tuesday, August 6, 2019
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
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
Saturday, August 3, 2019
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
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
Thursday, August 1, 2019
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.
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.
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