December 30, 2020
Evening
DB Bench 120e x 4 x 3r
Seated Neutral Grip Press RP 65e x 12-5-x missed the cleans on the 3rd
Dip RP 273 x 10-4-3
CS Laying Row RP 100 x 9-4-3
Hammer Curl 47.5 x 3 x 6r
Wednesday, December 30, 2020
Monday, December 28, 2020
Deads
December 28, 2020
Before Supper
DO Axle Deads 273 x 3 x 3r
Okie Deads 515 x 3/1
Shrug 60s Rests 270k x 7 x 3r
Before Supper
DO Axle Deads 273 x 3 x 3r
Okie Deads 515 x 3/1
Shrug 60s Rests 270k x 7 x 3r
Pulldowns RP 190 x 11-5-2
Saturday, December 19, 2020
W5 Squat
December 19, 2020
Before Supper
Week 5. Too many damn hours playing games. Combo session.
DB Bench 120e x 3 x 3r
Squat w/Iron-Z 191.5k x 3 x 3r
Enough. Suppers here. Been up since 6:00am and have only had one cup of cottage cheese.
Before Supper
Week 5. Too many damn hours playing games. Combo session.
DB Bench 120e x 3 x 3r
Squat w/Iron-Z 191.5k x 3 x 3r
Enough. Suppers here. Been up since 6:00am and have only had one cup of cottage cheese.
Tuesday, December 15, 2020
Bench
December 15, 2020
Before Supper
Start of another 4 weeks.
Bench Press 134k x 2
CAT Bench 90s Rests 112.5k x 4 x 3r
Functional Iso Bench 102.5k x 3 x 6r
a) CS DB Row 65e x 3 x 12r
b) Chain Fly 3c x 3 x 12r
Hammer Curl 47.5e x 3 x 6r
Before Supper
Start of another 4 weeks.
Bench Press 134k x 2
CAT Bench 90s Rests 112.5k x 4 x 3r
Functional Iso Bench 102.5k x 3 x 6r
a) CS DB Row 65e x 3 x 12r
b) Chain Fly 3c x 3 x 12r
Hammer Curl 47.5e x 3 x 6r
Monday, December 14, 2020
Deads
December 14, 2020
Evening
DO Axle Deads 268 x 4 x 3r
Okie Deads 445 x 3 x 3r
Shrug 60s Rests 270k x 5 x 3r
Evening
DO Axle Deads 268 x 4 x 3r
Okie Deads 445 x 3 x 3r
Shrug 60s Rests 270k x 5 x 3r
Pulldowns RP 190 x 10-4-2
Wednesday, December 9, 2020
W4 Squat
December 9, 2020
Before Supper
Week 4. Going to start using wraps again. Haven't in many years but I'd like to see where I can push this cycle. Just my 2 meter Iron Z's. Gotta get used to them again.
Before Supper
Week 4. Going to start using wraps again. Haven't in many years but I'd like to see where I can push this cycle. Just my 2 meter Iron Z's. Gotta get used to them again.
I'm also thinking I've got to get my ass in gear and make room for my belt squat machine that should be here in the next 3-4 weeks.
Squat 186.5k x 3 x 3r
Squat 186.5k x 3 x 3r
Pause Squat 150k x 3 x 3r
Lying Leg Curl RP 85 x 14-4-2
Leg Extension RP 125 x 20-5-5
Seated Calf Raise SS 130 x 12
Lying Leg Curl RP 85 x 14-4-2
Leg Extension RP 125 x 20-5-5
Seated Calf Raise SS 130 x 12
Monday, December 7, 2020
DB Bench
December 7, 2020
Happy to end my week of 5's with this program that I built for myself. It's given me 24 weeks of progression so far and I'll tag on another 3 week wave starting next week.
DB Bench 115e x 5/5/5/5/9
Happy to end my week of 5's with this program that I built for myself. It's given me 24 weeks of progression so far and I'll tag on another 3 week wave starting next week.
DB Bench 115e x 5/5/5/5/9
Saturday, December 5, 2020
Deads
December 5, 2020
Evening
DO Axle Deads 263 x 3 x 3r
Okie Deads 435 x 3 x 3r
Shrug 60s Rests 260k x 10 x 3r
Evening
DO Axle Deads 263 x 3 x 3r
Okie Deads 435 x 3 x 3r
Shrug 60s Rests 260k x 10 x 3r
Tuesday, December 1, 2020
W3 Bench
December 1, 2020
Before Supper
Week 3. Good enough. Stopped the primary bench once reps started to slow. Could've gotten a few more but they wouldn't have been as crisp.
Bench Press 0:30 rests 140k x 7 x 1r
CAT Bench Press 0:90 rests 110k x 4 x 3
DB Hammer Curl 45e x 3 x 10r
Before Supper
Week 3. Good enough. Stopped the primary bench once reps started to slow. Could've gotten a few more but they wouldn't have been as crisp.
Bench Press 0:30 rests 140k x 7 x 1r
CAT Bench Press 0:90 rests 110k x 4 x 3
DB Hammer Curl 45e x 3 x 10r
Monday, November 30, 2020
W3 Squat
November 30, 2020
Before Supper
Week 3. Somewhere I forgot I was doing this Jake Sullivan program. Back at it.
Squat 181.5k x 3 x 3r
Before Supper
Week 3. Somewhere I forgot I was doing this Jake Sullivan program. Back at it.
Squat 181.5k x 3 x 3r
Pause Squat 146k x 3 x 3r
Lying Leg Curl RP 80 x 15-5-2
Leg Extension RP 100 x 25-9-5
Seated Calf Raise SS 120 x 12
Lying Leg Curl RP 80 x 15-5-2
Leg Extension RP 100 x 25-9-5
Seated Calf Raise SS 120 x 12
Saturday, November 28, 2020
Bench
November 28, 2020
Evening
DB Bench 115e x 4 x 5r
Seated Neutral Grip Press RP 60e x 16-5-2
CG Push-Up RP x 25-7-5
CS Laying Row RP 90 x 12-5-3
Evening
DB Bench 115e x 4 x 5r
Seated Neutral Grip Press RP 60e x 16-5-2
CG Push-Up RP x 25-7-5
CS Laying Row RP 90 x 12-5-3
Elbow a little niggly so I'm leaving the power twisters alone tonight.
Friday, November 27, 2020
Deads
November 27, 2020
Noon
Stupid guts. Adding shrugs to get more weight in my hands. For some reason or another my deadlift has really gone to shit over the past few years.
DO Axle Deads 258 x 3 x 3r
Axle Deads 423 x 3 x 3r
Shrug 60s Rests 260k x 7 x 3r
Pulldowns RP 190 x 10-5-3
Noon
Stupid guts. Adding shrugs to get more weight in my hands. For some reason or another my deadlift has really gone to shit over the past few years.
DO Axle Deads 258 x 3 x 3r
Axle Deads 423 x 3 x 3r
Shrug 60s Rests 260k x 7 x 3r
Pulldowns RP 190 x 10-5-3
Tuesday, November 24, 2020
Bench
November 24, 2020
Before Supper
Week 2. Bench was still feeling easy so that's good. Dropped the weight on the curls a bit. More squeeze.
Bench Press 136k x 2
CAT Bench Press 90s Rests 110k x 5 (or 6) x 3r
Functional Bench Iso's 100k x 3 x 7r
a) CS DB Row 60e x 3 x 15r
b) Chain Fly 3c x 15/12/12
Hammer Curl 45e x 3 x 8r
Before Supper
Week 2. Bench was still feeling easy so that's good. Dropped the weight on the curls a bit. More squeeze.
Bench Press 136k x 2
CAT Bench Press 90s Rests 110k x 5 (or 6) x 3r
Functional Bench Iso's 100k x 3 x 7r
a) CS DB Row 60e x 3 x 15r
b) Chain Fly 3c x 15/12/12
Hammer Curl 45e x 3 x 8r
Monday, November 23, 2020
W2 Squat
November 23, 2020
Before Supper
Week 2. Frustrating divorce crap. Tough to get motivated.
Squat 179k x 8 x 2r
Lying Leg Curl RP 80 x 12-4-2
Leg Extension RP 80 x 25-15-8
Seated Calf Raise SS 110 x 12
Before Supper
Week 2. Frustrating divorce crap. Tough to get motivated.
Squat 179k x 8 x 2r
Lying Leg Curl RP 80 x 12-4-2
Leg Extension RP 80 x 25-15-8
Seated Calf Raise SS 110 x 12
Saturday, November 21, 2020
Bench
November 21, 2020
Evening
DB Bench 115e x 3 x 5r
Seated Neutral Grip Press RP 55e x 20-6-4
CG Push-Up RP x 15-5-4
CS Laying Row RP 75 x 18-6-4
Power Twister OH 60k/80k x 8r
Power Twister UH 60k/80k x 8r
Evening
DB Bench 115e x 3 x 5r
Seated Neutral Grip Press RP 55e x 20-6-4
CG Push-Up RP x 15-5-4
CS Laying Row RP 75 x 18-6-4
Power Twister OH 60k/80k x 8r
Power Twister UH 60k/80k x 8r
Thursday, November 19, 2020
Pulls
November 19, 2020
Before Supper
BSing a bit too much so my session dragged on. Cut the ball over shoulder stuff.
Front Squat 115.5k x 3 x 3r
DO Axle Deads 253 x 3 x 3r
Axle Deads 403 x 3 x 3r
Pulldowns RP 180 x 12-6-3
Ball over Shoulder 40# x cut due to time
Before Supper
BSing a bit too much so my session dragged on. Cut the ball over shoulder stuff.
Front Squat 115.5k x 3 x 3r
DO Axle Deads 253 x 3 x 3r
Axle Deads 403 x 3 x 3r
Pulldowns RP 180 x 12-6-3
Ball over Shoulder 40# x cut due to time
Tuesday, November 17, 2020
Bench
November 17, 2020
Before Supper
Week 1. Doing one of Josh Bryant's programs for a change. Felt very easy for the percentage prescribed sets. Very happy since I haven't touched over 110k on the barbell in ages.
Before Supper
Week 1. Doing one of Josh Bryant's programs for a change. Felt very easy for the percentage prescribed sets. Very happy since I haven't touched over 110k on the barbell in ages.
Those functional iso's might have limited weight due to the lack of a training partner working the pins.
I'll leave the power twister stuff for my second days.
Bench Press 132.5k x 2r
Bench Press CAT 90s Rests 110k x 4 x 3r
Bench Press Functional Iso 100k x 3 x 6r
a) CS DB Row 60e x 3 x 12r
b) Chain Fly 3c x 3 x 12r
Hammer Curl 50e x 3 x 6r
Bench Press 132.5k x 2r
Bench Press CAT 90s Rests 110k x 4 x 3r
Bench Press Functional Iso 100k x 3 x 6r
a) CS DB Row 60e x 3 x 12r
b) Chain Fly 3c x 3 x 12r
Hammer Curl 50e x 3 x 6r
Monday, November 16, 2020
Squat
November 16, 2020
Before Supper
Start of a new cycle with everything with the exception of my dumbbell bench progression. Back to some typical strength building.
Was going to do 5x3 with the paused squats and 3 sets of the ball over shoulder but ran out of time. Need to bring the grandgoober his birthday present.
Squat 171k x 3 x 3r
Paused Squat 141k x 3 x 3r
GHR RP +25 x 7-4-3
Seated Calf Raise w/Machine (15s stretches) 100# x 12
Over Shoulder w/40# D-Ball x 40
Before Supper
Start of a new cycle with everything with the exception of my dumbbell bench progression. Back to some typical strength building.
Was going to do 5x3 with the paused squats and 3 sets of the ball over shoulder but ran out of time. Need to bring the grandgoober his birthday present.
Squat 171k x 3 x 3r
Paused Squat 141k x 3 x 3r
GHR RP +25 x 7-4-3
Seated Calf Raise w/Machine (15s stretches) 100# x 12
Over Shoulder w/40# D-Ball x 40
Thursday, November 12, 2020
DB Bench
November 12, 2020
Before Supper
Very lazy and didn't do anything for a week. This was my AMRAP day for the DB bench anyways.
DB Bench 105e x 7/7/7/7/11
Seated Neutral DB Press RP 50e x 20-7-4
CG Push-up RP x 15-6-4
CG Pulldowns RP 180 x 10-4-3
CS Laying Row 70 x 14-7-4
Power Twister OH 60 x 3 x 8r
Power Twister UH 60 x 3 x 8r
Before Supper
Very lazy and didn't do anything for a week. This was my AMRAP day for the DB bench anyways.
DB Bench 105e x 7/7/7/7/11
Seated Neutral DB Press RP 50e x 20-7-4
CG Push-up RP x 15-6-4
CG Pulldowns RP 180 x 10-4-3
CS Laying Row 70 x 14-7-4
Power Twister OH 60 x 3 x 8r
Power Twister UH 60 x 3 x 8r
Wednesday, November 4, 2020
3A Upper
November 4, 2020
Before Supper
3A Upper. Really liking the landmine pressing. Lots of bracing happening. Skullcrushers I switched to a barbell and paused on my forehead. I was adding too much zazz when I was doing them behind my head. Rack pulls are bb style. Just flexing the lats back, shoulder blades together. Slow squeeze up and down. Pause on pins.
Bench Press RP 112.5k x 11-3/4-2 (can't remember my second set)
Standing Uni Landmine Press RP
100 x R 10-5-3 L 10-3-1(barely)
BB Skullcrushers RP 40k x 12-5-3
CG Chins RP 6-4-3
Rack Pull SS 170k x
Before Supper
3A Upper. Really liking the landmine pressing. Lots of bracing happening. Skullcrushers I switched to a barbell and paused on my forehead. I was adding too much zazz when I was doing them behind my head. Rack pulls are bb style. Just flexing the lats back, shoulder blades together. Slow squeeze up and down. Pause on pins.
Bench Press RP 112.5k x 11-3/4-2 (can't remember my second set)
Standing Uni Landmine Press RP
100 x R 10-5-3 L 10-3-1(barely)
BB Skullcrushers RP 40k x 12-5-3
CG Chins RP 6-4-3
Rack Pull SS 170k x
Sunday, November 1, 2020
2B Lower
November 1, 2020
Afternoon
2B
Barbell Curl w/Arm Blaster RP 40k x 13-5-3
Reverse BB Curl w/AB SS 30k x 20
Unit Seated Calf Raise SS 100e x 20
Leg Curl RP 75 x 15-4-2
Sissy Squat x 270 x 5, 5,
Afternoon
2B
Barbell Curl w/Arm Blaster RP 40k x 13-5-3
Reverse BB Curl w/AB SS 30k x 20
Unit Seated Calf Raise SS 100e x 20
Leg Curl RP 75 x 15-4-2
Sissy Squat x 270 x 5, 5,
Thursday, October 29, 2020
2A Upper
October 29, 2020
Before Supper
2A Upper. No wraps due to the tattoo healing.
Low Incline Bench RP 100k x 8-4-2
Seated BB Press RP 60k x 15-4-1
Narrow Dip RP 267 x 12-6-3
Underhand Pulldowns RP 160 x 15-5-4
Seated CS Row RP 170 x 16-8-5
Before Supper
2A Upper. No wraps due to the tattoo healing.
Low Incline Bench RP 100k x 8-4-2
Seated BB Press RP 60k x 15-4-1
Narrow Dip RP 267 x 12-6-3
Underhand Pulldowns RP 160 x 15-5-4
Seated CS Row RP 170 x 16-8-5
Tuesday, October 27, 2020
1B Lower
October 27, 2020
Before Supper
2B lower
Nautilus Curl RP 90 x 21-8-5
DB Hammer Curl SS 40e x 13/12
Standing Calf Raise SS 267.6 x 11
GHR RP +10 x 12-5-5
Front Squat RP 70k x 5, 20 - that sucked
Before Supper
2B lower
Nautilus Curl RP 90 x 21-8-5
DB Hammer Curl SS 40e x 13/12
Standing Calf Raise SS 267.6 x 11
GHR RP +10 x 12-5-5
Front Squat RP 70k x 5, 20 - that sucked
Saturday, October 24, 2020
A1 Upper
October 24, 2020
Afternoon
A1 Upper
DB Bench SS 105e x 4 x 7r
Seated DB Press Neutral Grip RP 50e x 18-6-4
CG Push-Up RP 15-5-4
CG Pulldowns RP 170 x 14-6-4
Laying CS Row RP 65 x 15-6-5
Afternoon
A1 Upper
DB Bench SS 105e x 4 x 7r
Seated DB Press Neutral Grip RP 50e x 18-6-4
CG Push-Up RP 15-5-4
CG Pulldowns RP 170 x 14-6-4
Laying CS Row RP 65 x 15-6-5
Thursday, October 22, 2020
3B Lower
October 22, 2020
Before Supper
3B. All calf stuff is 3-5 seconds eccentric, 15 second stretch, and explosive concentric. Squats were ATG, knees over toes, no belt or sleeves.
Dumbbell Curl RP 35e x 16-6-3
Pinwheel Curl SS 25e x 12r
Landmine Donkey Calf Raise SS 50 x 11
DB RDL RP 100e x 15-8-5
SSB Squat 120k x 5, RP 100k x 14-5-3
Before Supper
3B. All calf stuff is 3-5 seconds eccentric, 15 second stretch, and explosive concentric. Squats were ATG, knees over toes, no belt or sleeves.
Dumbbell Curl RP 35e x 16-6-3
Pinwheel Curl SS 25e x 12r
Landmine Donkey Calf Raise SS 50 x 11
DB RDL RP 100e x 15-8-5
SSB Squat 120k x 5, RP 100k x 14-5-3
Tuesday, October 20, 2020
3A Upper
October 20, 2020
Before Supper
3A Upper
Bench Press RP 110k x 10-3-2
Standing Landmine Press RP
75 x R 18-7-4, L 18-6-5
EZ Skullcrushers RP 45k x 10-5-4
CG Chins RP 6-3-3
Axle Deadlift SS 373 x 5, 413 x 5
Before Supper
3A Upper
Bench Press RP 110k x 10-3-2
Standing Landmine Press RP
75 x R 18-7-4, L 18-6-5
EZ Skullcrushers RP 45k x 10-5-4
CG Chins RP 6-3-3
Axle Deadlift SS 373 x 5, 413 x 5
Friday, October 16, 2020
2B Lower
October 16, 2020
Before Supper
2B
Barbell Curl w/Arm Blaster RP 40k x 11-4-3
Reverse BB Curl w/AB SS 30k x 11
Seated Calf Raise SS 120 x
Leg Curl RP 75 x 11-3-2
Hip Belt Squat 2x5, RP x 11-3-3
Before Supper
2B
Barbell Curl w/Arm Blaster RP 40k x 11-4-3
Reverse BB Curl w/AB SS 30k x 11
Seated Calf Raise SS 120 x
Leg Curl RP 75 x 11-3-2
Hip Belt Squat 2x5, RP x 11-3-3
Wednesday, October 14, 2020
2A Upper
October 14, 2020
Before Supper
2A Bodybuilding. Slow eccentrics, controlled concentrics. Feeling the muscles. It sucks.
Low Incline BB Bench RP 100k x 6-3-2
Seated BB Press RP 60k x 12-3-2
Narrow Dip RP 268 x 10-4-3
Underhand Pulldowns RP 150 x 10-5-5 hate. wrists tell me to go f myself
Seated CS Row RP 150 x 15-8-6
Before Supper
2A Bodybuilding. Slow eccentrics, controlled concentrics. Feeling the muscles. It sucks.
Low Incline BB Bench RP 100k x 6-3-2
Seated BB Press RP 60k x 12-3-2
Narrow Dip RP 268 x 10-4-3
Underhand Pulldowns RP 150 x 10-5-5 hate. wrists tell me to go f myself
Seated CS Row RP 150 x 15-8-6
Tuesday, October 13, 2020
Squat 1B
October 13, 2020
Before Supper
1B
Nautilus Curl RP 70 x 30-7-5
Hammer Curl 40e x 10/8 - drop the weight. Too much after the previous RP set
Uni Standing Calf Raise DC Type x 9
GHR RP x 12-5-4
Front Squat RP 90k x 12-5-3
Before Supper
1B
Nautilus Curl RP 70 x 30-7-5
Hammer Curl 40e x 10/8 - drop the weight. Too much after the previous RP set
Uni Standing Calf Raise DC Type x 9
GHR RP x 12-5-4
Front Squat RP 90k x 12-5-3
Saturday, October 10, 2020
Bench
October 10, 2020
DB Bench 105e x 3 x 7r
Neutral Grip DB Shoulder Press RP 50e x 15-5-3
Before Supper
DB Bench 105e x 3 x 7r
Neutral Grip DB Shoulder Press RP 50e x 15-5-3
Diamond/CG Push-ups RP x 11-4-2
Pulldowns RP 170 x 12-6-3
Lying CS Row RP 65 x 12-5-4
Pulldowns RP 170 x 12-6-3
Lying CS Row RP 65 x 12-5-4
Unilateral Hammer Curl RP 50 x R x 9-4-2, L x 9-4-2
Thursday, October 8, 2020
Deads
October 9, 2020
Before Supper
Crap day
DO Axle Deads 298 x 1
AG Axle Deads 463 x 1, 413 x 5 x 1r
Before Supper
Crap day
DO Axle Deads 298 x 1
AG Axle Deads 463 x 1, 413 x 5 x 1r
Did some 48kg kettlebell cleans and then the shizzle; decided to try a grade 8 reverse and nailed it! Haven't done much if any bending in years and this is a pretty significant difficulty.
Tuesday, October 6, 2020
Press
October 6, 2020
Before Supper
Low back is still achey. Figure it's from the elliptical and getting a bit of a twist that I'm not used to. Considering a 8-12 week bodybuilding block.
Without doing the heavier push presses in awhile the heavier stuff isn't great and I've lost my pp pop.
Side note; these French presses are the shizzle!
Strict Press 175 x 3 x 3r, 185 x 3 x 1r
Jokers 195/205/215 x 1
BB French Press 140 x 3 x 6r
DB Incline Press 90e x 3 x 6r
Pulldowns 180 x 3 x 8r
Before Supper
Low back is still achey. Figure it's from the elliptical and getting a bit of a twist that I'm not used to. Considering a 8-12 week bodybuilding block.
Without doing the heavier push presses in awhile the heavier stuff isn't great and I've lost my pp pop.
Side note; these French presses are the shizzle!
Strict Press 175 x 3 x 3r, 185 x 3 x 1r
Jokers 195/205/215 x 1
BB French Press 140 x 3 x 6r
DB Incline Press 90e x 3 x 6r
Pulldowns 180 x 3 x 8r
Saturday, October 3, 2020
Meh
October 3, 2020
Before Supper
Low back is sore from the elliptical and I didn't have any zazz so I called the squat stuff.
Front Squat to 121k x 2
Air Bike 15:00
Elliptical punched in 300 cal. Took ~30:00
Felt guilty
Sissy Squat x 3 x 10r
GHR x 3 x 10r
Hanging Leg Raise 3 x 10r
Before Supper
Low back is sore from the elliptical and I didn't have any zazz so I called the squat stuff.
Front Squat to 121k x 2
Air Bike 15:00
Elliptical punched in 300 cal. Took ~30:00
Felt guilty
Sissy Squat x 3 x 10r
GHR x 3 x 10r
Hanging Leg Raise 3 x 10r
Wednesday, September 30, 2020
Bench
September 30, 2020
Before Supper
Before Supper
Played bodybuilder with the accessories. Holy crap my upper back is cooked!
DB Bench 95e x 9/9/9/9/14
Dip 287 x 2 x 8r
DB Bench 95e x 9/9/9/9/14
Dip 287 x 2 x 8r
Diamond/CG Push-ups x 3 x 10r
Pulldowns 170 x 3 x 10r
Lying CS Row 65 x 3 x 10r
Axle Curl 55k x 2 x 5r
Pulldowns 170 x 3 x 10r
Lying CS Row 65 x 3 x 10r
Axle Curl 55k x 2 x 5r
Hammer Curl 2 x 8r
Tuesday, September 29, 2020
Deads
September 29, 2020
Before Supper
Deadlift 385 x 5 x 3r
Rack Pull 201.5k x 5 x 3r
Shrug 161k x 5 x 10r
Farmers Hold 560 x 0:26
Standing Band Crunch 5 x 12r
Before Supper
Deadlift 385 x 5 x 3r
Rack Pull 201.5k x 5 x 3r
Shrug 161k x 5 x 10r
Farmers Hold 560 x 0:26
Standing Band Crunch 5 x 12r
Saturday, September 26, 2020
Press
September 26, 2020
Before Supper
The air is a tad chilly today.
BB Strict Press 165 x 2 x 5r, 175 x 3 x 3r
BB French Press 130 x 3 x 8r
Incline DB Press 80e x 3 x 8r
Pulldowns 170 x 3 x 10r
Before Supper
The air is a tad chilly today.
BB Strict Press 165 x 2 x 5r, 175 x 3 x 3r
BB French Press 130 x 3 x 8r
Incline DB Press 80e x 3 x 8r
Pulldowns 170 x 3 x 10r
Wednesday, September 23, 2020
Squat
September 23, 2020
Before Supper
Week 8 peak.
Squat 209k x 5/2/2/2
Standing Band Crunch x 5 x 12r
Before Supper
Week 8 peak.
Squat 209k x 5/2/2/2
Standing Band Crunch x 5 x 12r
Monday, September 21, 2020
Bench
September 21, 2020
Before Supper
DB Bench 95e x 4 x 9r
Dip 290 x 2 x 8r
Pulldowns Cluster 160 x 15-5-3
Lying CS Row Cluster 65 x 10-5-4
Ring Row Cluster x 15-8-6
BB Curl 20/20/40/50/55/60k x 5r
Before Supper
DB Bench 95e x 4 x 9r
Dip 290 x 2 x 8r
Pulldowns Cluster 160 x 15-5-3
Lying CS Row Cluster 65 x 10-5-4
Ring Row Cluster x 15-8-6
BB Curl 20/20/40/50/55/60k x 5r
Saturday, September 19, 2020
Deads
September 18
Elliptical 10:00 - got onto a long call so I pushed the session to Saturday.
September 19, 2020
Before Supper
Elliptical 15:00
Deadlift 380 x 5 x 3r
Rack Pull 201.5k x 4 x 3r
Shrug 161k x 4 x 10r
Axle Hold 115k x 0:47 (+20%)
Farmers Hold 560 x 0:20
Standing Band Crunch 3 x 12r
Elliptical 10:00 - got onto a long call so I pushed the session to Saturday.
September 19, 2020
Before Supper
Elliptical 15:00
Deadlift 380 x 5 x 3r
Rack Pull 201.5k x 4 x 3r
Shrug 161k x 4 x 10r
Axle Hold 115k x 0:47 (+20%)
Farmers Hold 560 x 0:20
Standing Band Crunch 3 x 12r
Wednesday, September 16, 2020
Press
September 16, 2020
Before Supper
Back around to week 1. The autumn air smells great. Triceps too cooked from the French Pressing to work with the 80's for worksets. I'll have to drop the weight a smidge.
Strict Press 165 x 4 x 5r, 175 x 2 x 3r
French Press 125 x 4 x 8r
Incline DB Press 80e x 8/8/6 - supposed to be 4 sets but alas, I'm good.
Pulldowns 155 x 4 x 10r
Before Supper
Back around to week 1. The autumn air smells great. Triceps too cooked from the French Pressing to work with the 80's for worksets. I'll have to drop the weight a smidge.
Strict Press 165 x 4 x 5r, 175 x 2 x 3r
French Press 125 x 4 x 8r
Incline DB Press 80e x 8/8/6 - supposed to be 4 sets but alas, I'm good.
Pulldowns 155 x 4 x 10r
Monday, September 14, 2020
Squat
September 14, 2020
Before Supper
Felt good for not eating today. I haven't done sissy squats in ages and holy crap I got a good pump.
Front Squat 100/121/126/131/136/141k x 2r
Squat 166k x 6 x 5r
Sissy Squat 3 x 8r
Standing Band Crunch 5 x 10r
Before Supper
Felt good for not eating today. I haven't done sissy squats in ages and holy crap I got a good pump.
Front Squat 100/121/126/131/136/141k x 2r
Squat 166k x 6 x 5r
Sissy Squat 3 x 8r
Standing Band Crunch 5 x 10r
Friday, September 11, 2020
Bench
September 11, 2020
Before Supper
Using 75% of my last cycles AMRAP to find the correct reps per set for this cycle. Working good as a bit of general auto-regulation. Same setup; 3 sets, 4 sets, and the a 5 set week finishing with a AMRAP to figure out the progression for the next macrocycle.
DB Bench 95e x 3 x 9r
Dip 291 x 3 x 8r
Row 255 x Nope. Stopped at 5 when my elbow was blowing up. Stopped the session there. I might see how some sand and stone picks go tomorrow for some additional back work.
Before Supper
Using 75% of my last cycles AMRAP to find the correct reps per set for this cycle. Working good as a bit of general auto-regulation. Same setup; 3 sets, 4 sets, and the a 5 set week finishing with a AMRAP to figure out the progression for the next macrocycle.
DB Bench 95e x 3 x 9r
Dip 291 x 3 x 8r
Row 255 x Nope. Stopped at 5 when my elbow was blowing up. Stopped the session there. I might see how some sand and stone picks go tomorrow for some additional back work.
Wednesday, September 9, 2020
Deads
September 9, 2020
Before Supper
Week 1 of another technique/speed block. Rearranging the basement between sets so not much rest.
Elliptical 10:00
Deadlift 375 x 5 x 3r
Rack Pull 201.5k x 3 x 3r
Shrug 161k x 3 x 10r
Standing Band Crunch 4 x 10r
Before Supper
Week 1 of another technique/speed block. Rearranging the basement between sets so not much rest.
Elliptical 10:00
Deadlift 375 x 5 x 3r
Rack Pull 201.5k x 3 x 3r
Shrug 161k x 3 x 10r
Standing Band Crunch 4 x 10r
Tuesday, September 8, 2020
Cardio
September 8, 2020
Before Supper
Figured I should start getting serious with this stuff.
20:00 of elliptical straight to
10:00 of air bike
108 average bpm, 126 max
Before Supper
Figured I should start getting serious with this stuff.
20:00 of elliptical straight to
10:00 of air bike
108 average bpm, 126 max
Monday, September 7, 2020
Press
September 7, 2020
Before Supper
Before Supper
Seriously considering a public gym 1x per week to keep up the standing overhead work and access to machines for the winter.
Strict Press 165 x 3 x 3r, 175 x 3 x 1r
BB French Press 135 x 3 x 6r
Incline DB Press 75/80/85/90e x 6r
Pulldowns 165 x 3 x 8r
Strict Press 165 x 3 x 3r, 175 x 3 x 1r
BB French Press 135 x 3 x 6r
Incline DB Press 75/80/85/90e x 6r
Pulldowns 165 x 3 x 8r
Friday, September 4, 2020
Squat
September 4, 2020
Before Supper
So damn muggy.
Squat 197k x 8 x 2r
Speed Squat 134k x 6 x 2r
45' Hyper 3 x 10r
Standing Band Crunch 3 x 10r
Before Supper
So damn muggy.
Squat 197k x 8 x 2r
Speed Squat 134k x 6 x 2r
45' Hyper 3 x 10r
Standing Band Crunch 3 x 10r
Wednesday, September 2, 2020
Bench
September 2, 2020
Before Supper
Good day. 16% more volume than the last cycle at the same amount of sets and one more AMRAP rep equals 6.25% more reps there too.
Still using a straight bar for the curls. Wrists can supinate by the last set at least haha!
DB Bench 85e x 12/12/12/12/17
Dip 273 x 5 x 8r
Row 245 x 8 - nope. Elbow told me to piss off
Pulldowns 150 x 4 x 12r
BB Cheat Curl 40/50/55/57.5k x 5r
Monday, August 31, 2020
Deads
August 31, 2020
Before Supper
Last week of this "speed/technique" cycle with the pulls. I think I may run it again. Pulling snappy in the ~70% range has my back feeling good and the squats easy. One more run through then I'll do a cycle to peak and see how she goes.
Deads 395 x 5 x 3r
Rack Pull 191.5k x 5 x 3r
Shrug 151k x 5 x 10r
DO Axle Holds 115k x 0:38, 0:35 +12.3%
DB w/FG Holds 100e x 0:26
Standing Band Crunch 5 x 15r
Before Supper
Last week of this "speed/technique" cycle with the pulls. I think I may run it again. Pulling snappy in the ~70% range has my back feeling good and the squats easy. One more run through then I'll do a cycle to peak and see how she goes.
Deads 395 x 5 x 3r
Rack Pull 191.5k x 5 x 3r
Shrug 151k x 5 x 10r
DO Axle Holds 115k x 0:38, 0:35 +12.3%
DB w/FG Holds 100e x 0:26
Standing Band Crunch 5 x 15r
Friday, August 28, 2020
Press
August 28, 2020
Before Supper
Accidentally did some 4 rep sets instead of triples in there. Oh well. Light and moves easy. Those French presses keep getting easier and easier. If I was younger I'd try a 1RM haha!
Strict Press 155 x 2 x 5r, 165 x 4 x 3r
Standing French Press 125 x 3 x 8r
DB Incline Press 65/70/75e x 8r
Pulldowns 155 x 3 x 10r
Before Supper
Accidentally did some 4 rep sets instead of triples in there. Oh well. Light and moves easy. Those French presses keep getting easier and easier. If I was younger I'd try a 1RM haha!
Strict Press 155 x 2 x 5r, 165 x 4 x 3r
Standing French Press 125 x 3 x 8r
DB Incline Press 65/70/75e x 8r
Pulldowns 155 x 3 x 10r
Thursday, August 27, 2020
Squat
August 27, 2020
Before Supper
So freaking lazy. Works busy, divorce, malaise.
Front Squat 100/121/126/131/136k x 2r
Squat 153.5k x 6 x 5r
KB Swing 32k x 5 x 10r
Standing Band Crunch 5 x 15r
Before Supper
So freaking lazy. Works busy, divorce, malaise.
Front Squat 100/121/126/131/136k x 2r
Squat 153.5k x 6 x 5r
KB Swing 32k x 5 x 10r
Standing Band Crunch 5 x 15r
Tuesday, August 25, 2020
Bench
August 25, 2020
Before Supper
Stuff felt nice and light today. Dips I typically do with the angled handles intersecting in front of me but I switched direction halfway through my sets. Way stronger.
DB Bench 85e x 4 x 12r
Dip 272 x 4 x 8r
BB Row 245 x 4 x 8r
Pulldowns 150 x 3 x 12r
BB Cheat Curl 40/50/55/55k x 5r
Leaving the hammer and reverse curls be for a bit. Gave myself bad lateral epicondylitis a few weeks back in the left elbow. Needs some time to heal.
Before Supper
Stuff felt nice and light today. Dips I typically do with the angled handles intersecting in front of me but I switched direction halfway through my sets. Way stronger.
DB Bench 85e x 4 x 12r
Dip 272 x 4 x 8r
BB Row 245 x 4 x 8r
Pulldowns 150 x 3 x 12r
BB Cheat Curl 40/50/55/55k x 5r
Leaving the hammer and reverse curls be for a bit. Gave myself bad lateral epicondylitis a few weeks back in the left elbow. Needs some time to heal.
Saturday, August 22, 2020
Deads
August 22, 2020
Before Supper
Deadlift 390 x 5 x 3r
Rack Pull 191.5k x 5 x 3r
Shrug 151k x 4 x 10r
Standing Band Crunch Avr x 4 x 15r
Before Supper
Deadlift 390 x 5 x 3r
Rack Pull 191.5k x 5 x 3r
Shrug 151k x 4 x 10r
Standing Band Crunch Avr x 4 x 15r
Thursday, August 20, 2020
W1 Press
August 20, 2020
Evening
Trying something different
Strict BB Press 155 x 4 x 5r, 165 x 2 x 3r
BB French Press 120 x 4 x 8r
45' Incline DB Press 65e x 4 x 8r
Chins 4 x 5r
Evening
Trying something different
Strict BB Press 155 x 4 x 5r, 165 x 2 x 3r
BB French Press 120 x 4 x 8r
45' Incline DB Press 65e x 4 x 8r
Chins 4 x 5r
Tuesday, August 18, 2020
Squat
August 19, 2020
Evening
Too damn hot! I thought I was just going to do my main squat exercise but I nutted up and finished. Squats in particular are good at teaching oneself how to deal with internal mental fuckery.
Squat 186.5k x 8 x 2r
Speed Squat 122k x 6 x 2r
KB Swing 32k x 4 x 10r
Standing Band Crunch Avr x 4 x 15r
Evening
Too damn hot! I thought I was just going to do my main squat exercise but I nutted up and finished. Squats in particular are good at teaching oneself how to deal with internal mental fuckery.
Squat 186.5k x 8 x 2r
Speed Squat 122k x 6 x 2r
KB Swing 32k x 4 x 10r
Standing Band Crunch Avr x 4 x 15r
Monday, August 17, 2020
Bench
BFR Hammer Curl w/FG 25e x 30-12-8-7 (57r)
BFR DB Tate Press 25e x 30-15-15-13 (73r)
August 17, 2020
Before Supper
Reworked the numbers. Going to add a couple of reps with the first cycles weights. This is also going to add another 3 weeks to the entire macro.
DB Bench 85e x 3 x 12r
Dip 274 x 3 x 8r
BB Row 245 x 3 x 8r
Strict BB Curl 50k x 5r
0:30 rests between BFR sets
Before Supper
Reworked the numbers. Going to add a couple of reps with the first cycles weights. This is also going to add another 3 weeks to the entire macro.
DB Bench 85e x 3 x 12r
Dip 274 x 3 x 8r
BB Row 245 x 3 x 8r
Strict BB Curl 50k x 5r
0:30 rests between BFR sets
BFR Hammer Curl w/FG 25e x 30-12-8-7 (57r)
BFR DB Tate Press 25e x 30-15-15-13 (73r)
Friday, August 14, 2020
Deads
August 8, 2020
Before Supper
Still the technique stuff. I think my ol fluffy muffin top is causing to look more rounded than it is. Damned if I need to lose 50# just to form check. My hinge and hip rise are good though. On another note I think I'm going to rearrange the basement again tomorrow.
Deadlift 385 x 5 x 3r
Rack Pull 191.5k x 3 x 3r
Shrug 151k x 3 x 10r
DO Axle Holds 115k x 30s, 15s - bad
Finger Curls 20/40/60/60k x 2 x 15r
Standing Crunch Avr x 3 x 15r
Before Supper
Still the technique stuff. I think my ol fluffy muffin top is causing to look more rounded than it is. Damned if I need to lose 50# just to form check. My hinge and hip rise are good though. On another note I think I'm going to rearrange the basement again tomorrow.
Deadlift 385 x 5 x 3r
Rack Pull 191.5k x 3 x 3r
Shrug 151k x 3 x 10r
DO Axle Holds 115k x 30s, 15s - bad
Finger Curls 20/40/60/60k x 2 x 15r
Standing Crunch Avr x 3 x 15r
Thursday, August 13, 2020
Press
August 13, 2020
Before Supper
Wrapped my thumb. I typically don't on overhead but I wanted too see how it felt. Not sure if it changes anything. I'm also doing all reps very controlled, poking my head through and getting the bar back.
Definitely lacking zazz today. Especially with a drop set that I can barely keep up to the reps of my work sets. Plan was to easily be in the 10-12 range for the 155 stuff. Hate off days.
Curls are more about a forced supination stretch. I'm also under the impression if I add curls during the week my fatceps will grow.
Strict Press 155 x 2 x 8r, 135 x 9/8
Strict BB Curl 85/95/95 x 8r
Before Supper
Wrapped my thumb. I typically don't on overhead but I wanted too see how it felt. Not sure if it changes anything. I'm also doing all reps very controlled, poking my head through and getting the bar back.
Definitely lacking zazz today. Especially with a drop set that I can barely keep up to the reps of my work sets. Plan was to easily be in the 10-12 range for the 155 stuff. Hate off days.
Curls are more about a forced supination stretch. I'm also under the impression if I add curls during the week my fatceps will grow.
Strict Press 155 x 2 x 8r, 135 x 9/8
Strict BB Curl 85/95/95 x 8r
Tuesday, August 11, 2020
Squat
August 11, 2020
Before Supper
Front Squat 70/100/121/126/131k x 2r
Squat 143k x 6 x 5r
KB Swing 32k x 3 x 10r
Standing Band Crunch Hvy x 3 x 12r
Before Supper
Front Squat 70/100/121/126/131k x 2r
Squat 143k x 6 x 5r
KB Swing 32k x 3 x 10r
Standing Band Crunch Hvy x 3 x 12r
Monday, August 10, 2020
W1 Bench
August 10, 2020
Before Supper
Back around to week 1 again for another 12 week cycle. Because my dumbbells jump in 5# increments using the same rep scheme gives this cycle about a 9% bump in overall intensity.
DB Bench 90e x 3 x 10r
Dip 272 x 5/8/8 - took a set to get my groove
BB Row 245 x 3 x 8r
Axle Cheat Curl 35/45/50/52.5k x 5r
BFR Reverse Axle Curl 42.5k x 2 x 8r
BFR DB Tate Press '0:30 30e x 30-12-10-8-7 crap that was tough!
Before Supper
Back around to week 1 again for another 12 week cycle. Because my dumbbells jump in 5# increments using the same rep scheme gives this cycle about a 9% bump in overall intensity.
DB Bench 90e x 3 x 10r
Dip 272 x 5/8/8 - took a set to get my groove
BB Row 245 x 3 x 8r
Axle Cheat Curl 35/45/50/52.5k x 5r
BFR Reverse Axle Curl 42.5k x 2 x 8r
BFR DB Tate Press '0:30 30e x 30-12-10-8-7 crap that was tough!
Thursday, August 6, 2020
Bench
August 6, 2020
Before Supper
Too damn hit and muggy. Leaving out rows as I'll be deadlifting tomorrow. On a side note; I'm actually started to be able to supinate my hands by forcing the position for axle curls.
DB Bench 115e x 3/3/3/3/6/7
Axle Cheat Curl 35/45/50/50k x 5r
BFR Axle Reverse Curl 40k x 2 x 8r
BFR DB Skullcrushers 0:30 40e x 20-15-10
Before Supper
Too damn hit and muggy. Leaving out rows as I'll be deadlifting tomorrow. On a side note; I'm actually started to be able to supinate my hands by forcing the position for axle curls.
DB Bench 115e x 3/3/3/3/6/7
Axle Cheat Curl 35/45/50/50k x 5r
BFR Axle Reverse Curl 40k x 2 x 8r
BFR DB Skullcrushers 0:30 40e x 20-15-10
Tuesday, August 4, 2020
Squat
August 4, 2020
Before Supper
Week 2
Squat 176.5k x 8 x 2r
Speed Squat (0:30) 111k x 6 x 2r
RDL 245 x 3 x 10r
Hanging Leg Raise 4 x 10r
Before Supper
Week 2
Squat 176.5k x 8 x 2r
Speed Squat (0:30) 111k x 6 x 2r
RDL 245 x 3 x 10r
Hanging Leg Raise 4 x 10r
Saturday, August 1, 2020
Press
August 1, 2020
Before Supper
So damn muggy. Finding it hard to eat or drink proper.
Strict Press
45 x 4 x 10r
95 x 5
135 x 3
155/175/195 x 2
205/215 x 1
225 x 2
230 x 1
200 x 3 - enough. Too damn hot and gassed
Before Supper
So damn muggy. Finding it hard to eat or drink proper.
Strict Press
45 x 4 x 10r
95 x 5
135 x 3
155/175/195 x 2
205/215 x 1
225 x 2
230 x 1
200 x 3 - enough. Too damn hot and gassed
Friday, July 31, 2020
Deads
July 31, 2020
Evening
Too freaking hot. Still on the technical work. Feel malnourished, dehydrated, and weak.
Deadlift 380 x 5 x 3r
Rack Pull 186.5k x 3 x 3r
Shrug 146k x 3 x 10r
Hanging Leg Raises 3 x 10r
Evening
Too freaking hot. Still on the technical work. Feel malnourished, dehydrated, and weak.
Deadlift 380 x 5 x 3r
Rack Pull 186.5k x 3 x 3r
Shrug 146k x 3 x 10r
Hanging Leg Raises 3 x 10r
Wednesday, July 29, 2020
Bench
July 29, 2020
Before Supper
So freaking hot
DB Bench 115e x 4 x 3r
BB Row 245 x 4 x 8r
BFR Axle Curl 25/35k x 8r 45k x 7r
BFR Reverse Axle Curl 37.5k x 2 x 8r
BFR DB Skullcrushers 40e x 15-15-12
Before Supper
So freaking hot
DB Bench 115e x 4 x 3r
BB Row 245 x 4 x 8r
BFR Axle Curl 25/35k x 8r 45k x 7r
BFR Reverse Axle Curl 37.5k x 2 x 8r
BFR DB Skullcrushers 40e x 15-15-12
Tuesday, July 28, 2020
W1 Squat
July 28, 2020
Before Supper
The beginning of another squat cycle. Too freaking hot.
Front Squat 70/100/121/126/126k x 2r
Squat 133.5k x 6 x 5r
RDL 245 x 2 x 10r
Hanging Leg Raise 3 x 10r
Before Supper
The beginning of another squat cycle. Too freaking hot.
Front Squat 70/100/121/126/126k x 2r
Squat 133.5k x 6 x 5r
RDL 245 x 2 x 10r
Hanging Leg Raise 3 x 10r
Saturday, July 25, 2020
Press & Deads
July 25, 1020
Before Supper
Speed/Technique Deads and press combo day.
Push Press 205/215/225/225/225 x 3r
Deadlift 375 x 5 x 3r
Rack Pull 181.5k 3 x 3r
Shrug 146k 3 x 10r
DO Axle Holds 115k x 0:35/0:30
BFR DB Skullcrushers 40e x 12-12-12
Before Supper
Speed/Technique Deads and press combo day.
Push Press 205/215/225/225/225 x 3r
Deadlift 375 x 5 x 3r
Rack Pull 181.5k 3 x 3r
Shrug 146k 3 x 10r
DO Axle Holds 115k x 0:35/0:30
BFR DB Skullcrushers 40e x 12-12-12
BFR Seated Hammer Curls 40e x 10-10-10
Hanging Leg Raise 3 x 10r
Wednesday, July 22, 2020
Bench
July 22, 2020
Before Supper
DB Bench 115e x 3 x 3r
DB Row 115e x 3 x 8r
EZ Curl 15/35/45/55/60k 5r
Reverse Axle Curl 15/25/30/35/35 x 8r
Superset - 0:30 rest after each SS
BFR DB Skullcrushers 40e x 3 x 12r
BFR Seated Hammer Curls 40e x 3 x 10r
Before Supper
DB Bench 115e x 3 x 3r
DB Row 115e x 3 x 8r
EZ Curl 15/35/45/55/60k 5r
Reverse Axle Curl 15/25/30/35/35 x 8r
Superset - 0:30 rest after each SS
BFR DB Skullcrushers 40e x 3 x 12r
BFR Seated Hammer Curls 40e x 3 x 10r
Tuesday, July 21, 2020
Squat Deload
July 21, 2020
Before Supper
Deload day. Had a great squat peak last week and was surprised by zero DOMS or fatigue but I'd best have a easier day before peaking again.
Squat 150 x 5 x 3r
Hanging Leg Raise 3 x 10r
Before Supper
Deload day. Had a great squat peak last week and was surprised by zero DOMS or fatigue but I'd best have a easier day before peaking again.
Squat 150 x 5 x 3r
Hanging Leg Raise 3 x 10r
Saturday, July 18, 2020
Deads
July 18, 1020
Before Supper
Speed/Technique
Deadlift 370 x 5 x 3r
Rack Pull 168k 3 x 3r
Shrug 141k 3 x 10r
Hanging Leg Raise 3 x 10r
Before Supper
Speed/Technique
Deadlift 370 x 5 x 3r
Rack Pull 168k 3 x 3r
Shrug 141k 3 x 10r
Hanging Leg Raise 3 x 10r
Friday, July 17, 2020
Bench
July 17, 2020
Before Supper
Leaving the back work until tomorrow since I'm doing pulls then.
Before Supper
Leaving the back work until tomorrow since I'm doing pulls then.
DB Bench 105e x 5/5/5/5/10r
EZ Curl 15/35/45/55/57.5/57.5k x 5r
Rev Axle Curl 15/25/30/32.5/32.5k x 8r
BFR Hammer Pressdowns x 30-14-9-7
BFR Hammer Curl x 20-12-10-8
Wednesday, July 15, 2020
Saturday, July 11, 2020
Friday, July 10, 2020
Deads
July 10, 2020
Before Supper
Going to put a proper 6 weeks into technical/speed work on pulls.
Deadlift 365 x 5 x 3r
Rack Pull 166k x 3 x 3r
Shrug 138k x 3 x 10r
TB Holds to 480 x 0:20 - good enough to start this movement
Hanging Leg Raise 3 x 10r
Before Supper
Going to put a proper 6 weeks into technical/speed work on pulls.
Deadlift 365 x 5 x 3r
Rack Pull 166k x 3 x 3r
Shrug 138k x 3 x 10r
TB Holds to 480 x 0:20 - good enough to start this movement
Hanging Leg Raise 3 x 10r
Thursday, July 9, 2020
Bench
July 9, 2020
Before Supper
DB Bench 105e x 4 x 5r
DB Row 105e x 3 x 10r
BB Cheat Curl 15/25/35/45/55k x 5r
Axle Reverse Curl 15/25/30k x 8r
BFR Hammer Grip Pressdowns x 28-12-8-8
BFR Band Hammer Curl x 30-15-12-10
Before Supper
DB Bench 105e x 4 x 5r
DB Row 105e x 3 x 10r
BB Cheat Curl 15/25/35/45/55k x 5r
Axle Reverse Curl 15/25/30k x 8r
BFR Hammer Grip Pressdowns x 28-12-8-8
BFR Band Hammer Curl x 30-15-12-10
Tuesday, July 7, 2020
Squat
July 7, 2020
Before Supper
Front Squat 70/100/121/126/131/136k x 2r
Squat 161k x 6 x 5r
Deadlift 3 paused - 3 reg
325 x 4 x 3-3
Hanging Leg Raise x 3 x 10r
Before Supper
Front Squat 70/100/121/126/131/136k x 2r
Squat 161k x 6 x 5r
Deadlift 3 paused - 3 reg
325 x 4 x 3-3
Hanging Leg Raise x 3 x 10r
Saturday, July 4, 2020
Press
July 4, 2020
Afternoon
Strict Press 195 x 4 x 3r
Standing French Press 115 x 5 x 8r
Bradford Press 115 x 5 x 12r
Chin EMOM 15 x 1r plus a 60 second dead hang after the last rep.
Afternoon
Strict Press 195 x 4 x 3r
Standing French Press 115 x 5 x 8r
Bradford Press 115 x 5 x 12r
Chin EMOM 15 x 1r plus a 60 second dead hang after the last rep.
Friday, July 3, 2020
Deads
July 3, 2020
Before Supper
Trying a 12 week block. Over caffeinated. I hate reps!
Deadlift
225/275/315 x 10r
345 x 8r
375 x 6r
Shrug 295 x 3 x 10r
CS Lying Row 90 x 3 x 10r
Leg Raises 3 x 10r
Before Supper
Trying a 12 week block. Over caffeinated. I hate reps!
Deadlift
225/275/315 x 10r
345 x 8r
375 x 6r
Shrug 295 x 3 x 10r
CS Lying Row 90 x 3 x 10r
Leg Raises 3 x 10r
Wednesday, July 1, 2020
Bench
July 1, 2020
Afternoon
Afternoon
Damn yesterday beat me up.
DB Bench 105e x 3 x 5r
DB Row 105e x 3 x 8r
BFR Nautilus Curl 60 x 25-12-10-8
BFR OH Band Extensions Avr x 30-15-15-15 30-15-15-15
DB Bench 105e x 3 x 5r
DB Row 105e x 3 x 8r
BFR Nautilus Curl 60 x 25-12-10-8
BFR OH Band Extensions Avr x 30-15-15-15 30-15-15-15
Tuesday, June 30, 2020
Squat
June 30, 2020
Before Supper
Squat 194k x 8 x 2r
Deadlift 4x3r paused plus 3r regular 325 x 4 x 3-3
Hanging Leg Raise 4 x 10r
Before Supper
Squat 194k x 8 x 2r
Deadlift 4x3r paused plus 3r regular 325 x 4 x 3-3
Hanging Leg Raise 4 x 10r
Saturday, June 27, 2020
Press
June 27, 2020
Afternoon
Strict Press 195 x 3 x 3r
Standing French Press 115 x 4 x 8r
Bradford Press 115 x 4 x 12r
Chin EMOM 15 x 1r plus a 60 second dead hang after the last rep.
Afternoon
Strict Press 195 x 3 x 3r
Standing French Press 115 x 4 x 8r
Bradford Press 115 x 4 x 12r
Chin EMOM 15 x 1r plus a 60 second dead hang after the last rep.
Friday, June 26, 2020
Pulls
June 26, 2020
Before Supper
Well it didn't go as planned but I don't have any niggles. I haven't pulled more than 495 this year and I probably was only over 500 a handful of times last year. Went up to 495 easy tonight and went for my next jump at 545 and stalled above my knees. Dropped to 515 but I was too pooped at that point. I need to remember to take smidgen jumps on my pulls. Then they go well. Anyways, I have a new training max and more hips and back work. Thinking about how to set up my next block. Maybe some EMOM, density work.
Before Supper
Well it didn't go as planned but I don't have any niggles. I haven't pulled more than 495 this year and I probably was only over 500 a handful of times last year. Went up to 495 easy tonight and went for my next jump at 545 and stalled above my knees. Dropped to 515 but I was too pooped at that point. I need to remember to take smidgen jumps on my pulls. Then they go well. Anyways, I have a new training max and more hips and back work. Thinking about how to set up my next block. Maybe some EMOM, density work.
Wednesday, June 24, 2020
Bench
June 24, 2020
Before Supper
DB Bench 95e x 8/8/8/8/12
DB Row 95e x 10/10/20
EMOM Chins nope. Felt too damn tough after rows.
BFR Nautilus Curl 50 x 25-15-10 really tough for some reason
BFR OH Band Extensions Avr x 30-15-15-15
Before Supper
DB Bench 95e x 8/8/8/8/12
DB Row 95e x 10/10/20
EMOM Chins nope. Felt too damn tough after rows.
BFR Nautilus Curl 50 x 25-15-10 really tough for some reason
BFR OH Band Extensions Avr x 30-15-15-15
Tuesday, June 23, 2020
Squat
June 23, 2020
Before Supper
Front Squat 70/100/121/126/131/131k x 2r
Squat 151.5k x 6 x 5r
RDL 225 x 20r
Hanging Leg Raise x 10/10/10
2-3/8" NN 263 x 1/2/3/1/2/3/1/2/2 too much chalk on the last rep
Before Supper
Front Squat 70/100/121/126/131/131k x 2r
Squat 151.5k x 6 x 5r
RDL 225 x 20r
Hanging Leg Raise x 10/10/10
2-3/8" NN 263 x 1/2/3/1/2/3/1/2/2 too much chalk on the last rep
Baby Inch Futzing
Saturday, June 20, 2020
Press
June 20, 2020
Afternoon
Strict Press 175 x 5/5/5/5/10
Standing French Press 115 x 3 x 8r
Bradford Press 115 x 3 x 12r
One Arm BB Row 115e x 3 x 10r
Afternoon
Strict Press 175 x 5/5/5/5/10
Standing French Press 115 x 3 x 8r
Bradford Press 115 x 3 x 12r
One Arm BB Row 115e x 3 x 10r
Thursday, June 18, 2020
Squat
June 18, 2020
Before Supper
Squat 184k x 8 x 2r
2-3/8" NN 258 x 3 x 2/3/4r
Baby Inch 135 x 3 x 1r
RDL 225 x 1 x 20r
Chin EMOM 15 x 1r
Before Supper
Squat 184k x 8 x 2r
2-3/8" NN 258 x 3 x 2/3/4r
Baby Inch 135 x 3 x 1r
RDL 225 x 1 x 20r
Chin EMOM 15 x 1r
Wednesday, June 17, 2020
Bench
June 17, 2020
Before Supper
No deadlift this week so a bit of rejigging. Messed up my reps last week. I was supposed to be doing 8's and not 5's.
DB Bench 95e x 4 x 8r
BB Row 265 x 3 x 5r
BFR Nautilus Curl 50 x 30-15-13
BFR OH Band Extensions Avr x 30-15-15-15
Before Supper
No deadlift this week so a bit of rejigging. Messed up my reps last week. I was supposed to be doing 8's and not 5's.
DB Bench 95e x 4 x 8r
BB Row 265 x 3 x 5r
BFR Nautilus Curl 50 x 30-15-13
BFR OH Band Extensions Avr x 30-15-15-15
Saturday, June 13, 2020
Press
June 13, 3020
Before Supper
Strict Press 175 x 4 x 5r
Standing French Press 105 x 5 x 10r
Bradford Press 105 x 3 x 15r
Chins 0:30' x 15 x 1r
Before Supper
Strict Press 175 x 4 x 5r
Standing French Press 105 x 5 x 10r
Bradford Press 105 x 3 x 15r
Chins 0:30' x 15 x 1r
Friday, June 12, 2020
Pulls
June 12, 2020
Before Supper
It'll be interesting to see what this low volume, singles thing has done when I test in a couple of weeks. Also I need to go back to my Spider Chalk. Big difference between that and Vikn. Vikn can be used better for barbell stuff that doesn't require friction.
Deadlift EMOM 475 x 3r
2-3/8" NN 258 x 1/2/3/2/3/2/3/2/3
Band Pull-Throughs Avr x 5 x 15r
Hanging Leg Raise x 10/8/8
Before Supper
It'll be interesting to see what this low volume, singles thing has done when I test in a couple of weeks. Also I need to go back to my Spider Chalk. Big difference between that and Vikn. Vikn can be used better for barbell stuff that doesn't require friction.
Deadlift EMOM 475 x 3r
2-3/8" NN 258 x 1/2/3/2/3/2/3/2/3
Band Pull-Throughs Avr x 5 x 15r
Hanging Leg Raise x 10/8/8
Wednesday, June 10, 2020
Bench
June 10, 2020
Before Supper
Man the old Nautilus is good for a pump.
DB Bench 95e x 3 x 5r
BB Row 255 x 5 x 5r
BFR Dip x 6 - nope. Niggles the shoulder
BFR Nautilus Curl 50 x 30-15-15
BFR OH Band Extensions Avr 30-15-15-15
Before Supper
Man the old Nautilus is good for a pump.
DB Bench 95e x 3 x 5r
BB Row 255 x 5 x 5r
BFR Dip x 6 - nope. Niggles the shoulder
BFR Nautilus Curl 50 x 30-15-15
BFR OH Band Extensions Avr 30-15-15-15
Tuesday, June 9, 2020
Squat
June 9, 2020
Before Supper
Front Squat 70/100/110/121/126k x 2r
Squat 141k x 6 x 5r
GM 75k x 4 x 12r
Hanging Leg Raise x 10/8/8
2-3/8" NN 258 x 3 x 1/2/3r
Before Supper
Front Squat 70/100/110/121/126k x 2r
Squat 141k x 6 x 5r
GM 75k x 4 x 12r
Hanging Leg Raise x 10/8/8
2-3/8" NN 258 x 3 x 1/2/3r
Saturday, June 6, 2020
Press
June 6, 3020
Before Supper
Strict Press 175 x 3 x 5r
Standing French Press 105 x 4 x 10r
Ring Row x 4 x 12r
BFR Conc. Curl 25e x 15-6-6 less weight next time. Holy crap!
Before Supper
Strict Press 175 x 3 x 5r
Standing French Press 105 x 4 x 10r
Ring Row x 4 x 12r
BFR Conc. Curl 25e x 15-6-6 less weight next time. Holy crap!
Friday, June 5, 2020
Pulls
June 5, 2020
Before Supper
Deadlift 1:30' 445 x 6 x 1r
GM 75k x 3 x 12r
2-3/8" NN 258 x 2 x 1/2/3r
Hanging Leg Raise 10/8/8
Air Bike BFR 15:00
Before Supper
Deadlift 1:30' 445 x 6 x 1r
GM 75k x 3 x 12r
2-3/8" NN 258 x 2 x 1/2/3r
Hanging Leg Raise 10/8/8
Air Bike BFR 15:00
Wednesday, June 3, 2020
Bench
June 3, 2020
After Supper
Man I hate lifting with a full gut. Especially after pasta but it is what it is. So much gas. Also need to do some reading in regards to BFR and the air bike.
DB Bench 85e x 10/10/10/10/16 - paused last set
Row 255 x 4 x 5r
Skin the Cat 4 x 20r
BFR Nautilus Curl 50 x 25-10-10
BFR Band Extensions Lt x 30-15-15-15
After Supper
Man I hate lifting with a full gut. Especially after pasta but it is what it is. So much gas. Also need to do some reading in regards to BFR and the air bike.
DB Bench 85e x 10/10/10/10/16 - paused last set
Row 255 x 4 x 5r
Skin the Cat 4 x 20r
BFR Nautilus Curl 50 x 25-10-10
BFR Band Extensions Lt x 30-15-15-15
Tuesday, June 2, 2020
Squat
June 2, 2020
Before Supper
Week 2. Let's see how bad these leg curls mess me up. Biceps are still sore from Saturday.
Squat 172k x 8 x 2r
Speed Squat 110k x 6 x 2r
GM 70k x 2 x 15r
BFR Seated Leg Curl x 30-15-15
Hanging Leg Raise 3 x 8r
Before Supper
Week 2. Let's see how bad these leg curls mess me up. Biceps are still sore from Saturday.
Squat 172k x 8 x 2r
Speed Squat 110k x 6 x 2r
GM 70k x 2 x 15r
BFR Seated Leg Curl x 30-15-15
Hanging Leg Raise 3 x 8r
Saturday, May 30, 2020
Press
May 30, 2020
Noonish
Used the Dayglo Abortions set timer; one song = one set. Did enough. Shaving and washing my hair after sucked.
Yardio
Strict Press 155 x 5 x 8r
Standing French Press 105 x 3 x 10r
BB Row 245 x 7 x 5r
BFR Curls Bar x 30-15-15
Noonish
Used the Dayglo Abortions set timer; one song = one set. Did enough. Shaving and washing my hair after sucked.
Yardio
Strict Press 155 x 5 x 8r
Standing French Press 105 x 3 x 10r
BB Row 245 x 7 x 5r
BFR Curls Bar x 30-15-15
Friday, May 29, 2020
Pulls
May 29, 2020
Lunch
Quick lunch hour session. I'll see how I feel if I do pressing tonight or tomorrow. Left my rows for then as well.
Deadlift EMOM 415 x 10
GM 70k x 3 x 15r
Hanging Leg Raises 3 x 8r
Lunch
Quick lunch hour session. I'll see how I feel if I do pressing tonight or tomorrow. Left my rows for then as well.
Deadlift EMOM 415 x 10
GM 70k x 3 x 15r
Hanging Leg Raises 3 x 8r
Tuesday, May 26, 2020
Bench
May 26, 2020
Before Supper
Trying some dumbbell work to see what my shoulder thinks. Meh. Still niggly.
DB Bench 85e x 4 x 10r
Row 245 x 6 x 5r
Skin the Cat 2 x 20r
High/Low Pullaparts 4 x 15r
Nautilus Curl 70 x 2 x 12r
Before Supper
Trying some dumbbell work to see what my shoulder thinks. Meh. Still niggly.
DB Bench 85e x 4 x 10r
Row 245 x 6 x 5r
Skin the Cat 2 x 20r
High/Low Pullaparts 4 x 15r
Nautilus Curl 70 x 2 x 12r
Monday, May 25, 2020
Squat
May 25, 2020
Before Supper
Starting a Jobe cycle with a low training max.
Front Squat 70/100/121/121/121k x 2r
Squat 131k x 6 x 5r
GM 70k x 2 x 15r
Hanging Leg Raise x 3 x 8r
Before Supper
Starting a Jobe cycle with a low training max.
Front Squat 70/100/121/121/121k x 2r
Squat 131k x 6 x 5r
GM 70k x 2 x 15r
Hanging Leg Raise x 3 x 8r
Saturday, May 23, 2020
Press
May 23, 2020
Afternoon
Outside with the mosquitos.
Strict Press 155 x 4 x 8r
Standing BB French Press 95 x 4 x 12r
Various Stone Picks, Rows, etc.
Afternoon
Outside with the mosquitos.
Strict Press 155 x 4 x 8r
Standing BB French Press 95 x 4 x 12r
Various Stone Picks, Rows, etc.
Thursday, May 21, 2020
Bench & Pull
May 21, 2020
Afternoon
Bench Press 121k x 5/5/5/5/5
Deadlift EMOM 390 x 12
BB Row 245 x 5 x 5r
High/Low Pullaparts 4 x 15r
Nautilus Curl 60 x 2 x 12r
Afternoon
Bench Press 121k x 5/5/5/5/5
Deadlift EMOM 390 x 12
BB Row 245 x 5 x 5r
High/Low Pullaparts 4 x 15r
Nautilus Curl 60 x 2 x 12r
Tuesday, May 19, 2020
W3 Squat
May 19, 2020
Before Supper
Went to a box for the hell of it. Weight felt heavier for some reason.
17" Box Squat 141k x 5 x 10r
Enough of this. Going to the Jobe stuff next week. I hate 10 rep sets. More opportunities to be tired and let the form faulter then I've got another injury.
Before Supper
Went to a box for the hell of it. Weight felt heavier for some reason.
17" Box Squat 141k x 5 x 10r
Enough of this. Going to the Jobe stuff next week. I hate 10 rep sets. More opportunities to be tired and let the form faulter then I've got another injury.
Saturday, May 16, 2020
Press
May 16, 2020
Before Supper
Grandgoobers are still here so I'm getting what I can.
Strict Press 155 x 3 x 8r
Playing with stones and stuff 165 - 250
Before Supper
Grandgoobers are still here so I'm getting what I can.
Strict Press 155 x 3 x 8r
Playing with stones and stuff 165 - 250
Tuesday, May 12, 2020
Bench
May 12, 2020
Before Supper
Had a shake this afternoon and was uncomfortably bloated for this session. Sucked
Bench Press 105.5k x 5/5/5/5/11
Pulldowns 150 x 4 x 10r Going to switch my weight and rep range next week
JR Pullaparts 4 x 15r continuous
Skin the Cat 25r
Nautilus Curl Slow 60 x 2 x 12r
Band Pressdowns 2 x 25r
Before Supper
Had a shake this afternoon and was uncomfortably bloated for this session. Sucked
Bench Press 105.5k x 5/5/5/5/11
Pulldowns 150 x 4 x 10r Going to switch my weight and rep range next week
JR Pullaparts 4 x 15r continuous
Skin the Cat 25r
Nautilus Curl Slow 60 x 2 x 12r
Band Pressdowns 2 x 25r
Monday, May 11, 2020
W2 Squats
May 11, 2020
Before Supper
Week 2. Remembered to clench my ass and wore my TK sleeves.
Squat 136k x 4 x 10r
MMS Grippers
Standing Band Crunches
Before Supper
Week 2. Remembered to clench my ass and wore my TK sleeves.
Squat 136k x 4 x 10r
MMS Grippers
Standing Band Crunches
Saturday, May 9, 2020
D1 Press
May 9, 2020
Afternoon
My first standing overhead press day since last fall. Last year I was able to get out March 23 so around a 6 week later start. Also means 6 weeks less of practice...
Last year I hit 245 after one failed rep but I couldn't do it after two attempts today. Bar felt heavy. Might've been last nights whisky and today's poor hydration as well. Anyways I have my start point.
Press wu to
195/205/225/235 x 1r
245 x 2 x f
CG Spoto Bench 103k x 4 x 4r
Afternoon
My first standing overhead press day since last fall. Last year I was able to get out March 23 so around a 6 week later start. Also means 6 weeks less of practice...
Last year I hit 245 after one failed rep but I couldn't do it after two attempts today. Bar felt heavy. Might've been last nights whisky and today's poor hydration as well. Anyways I have my start point.
Press wu to
195/205/225/235 x 1r
245 x 2 x f
CG Spoto Bench 103k x 4 x 4r
Thursday, May 7, 2020
Deads
May 7, 2020
Before Supper
Deadlift EMOM 365 x 15 x 1r
RDL 185 x 3 x 12r
Barbell Row 225/245/245/245/245 x 5r - flat as a table
Hanging Leg Raises x 3 x 8r
Before Supper
Deadlift EMOM 365 x 15 x 1r
RDL 185 x 3 x 12r
Barbell Row 225/245/245/245/245 x 5r - flat as a table
Hanging Leg Raises x 3 x 8r
Tuesday, May 5, 2020
Bench
May 5, 2020
Before Supper
Kinda going to do a Greyskull thing with the bench except with this being the main bench day I'll do 5 sets and the second day I'll do overhead press with a 6 x 4r Spoto press for a second bench day. It's worked in the past anyways. Happy to at least tie my reps with this the same as last month. No regression even with the gimpy shoulder.
Scarecrows 2.5k x 3 x 15r
Facepulls 3 x 15r
Bench Press 103k x 5/5/5/5/14
Pulldowns 150 x 4 x 12r
Hammer Curl 55e x 3 x 5r
Before Supper
Kinda going to do a Greyskull thing with the bench except with this being the main bench day I'll do 5 sets and the second day I'll do overhead press with a 6 x 4r Spoto press for a second bench day. It's worked in the past anyways. Happy to at least tie my reps with this the same as last month. No regression even with the gimpy shoulder.
Scarecrows 2.5k x 3 x 15r
Facepulls 3 x 15r
Bench Press 103k x 5/5/5/5/14
Pulldowns 150 x 4 x 12r
Hammer Curl 55e x 3 x 5r
Monday, May 4, 2020
Squat
May 4, 2020
Before Supper
First squats since March 16 and much longer than that with a power bar. Had to tear up some elbow tendons to get the bar on my back. Definitely feeling the lack of squatting. This was WORK. Not sure if starting after a lay-off with 10's was a great idea. My hamstrings are COOKED. Let's hope I do some adapting before next Monday haha!
Squat 131k x 3 x 10r
Standing Band Crunch 5 x 15r
Before Supper
First squats since March 16 and much longer than that with a power bar. Had to tear up some elbow tendons to get the bar on my back. Definitely feeling the lack of squatting. This was WORK. Not sure if starting after a lay-off with 10's was a great idea. My hamstrings are COOKED. Let's hope I do some adapting before next Monday haha!
Squat 131k x 3 x 10r
Standing Band Crunch 5 x 15r
Friday, May 1, 2020
W5D2 Bench
May 1, 2020
Before Supper
Week 5, day 2. Shoulders feeling gimpy but it's test day.
CS Activation+
Bench Press wu to
121/131/141/146k x 1
151k x fail
Stupid shoulder. Even with it I don't think I responded positively to that amount of volume over the past 5 weeks. Back to regularly scheduled lifting.
Before Supper
Week 5, day 2. Shoulders feeling gimpy but it's test day.
CS Activation+
Bench Press wu to
121/131/141/146k x 1
151k x fail
Stupid shoulder. Even with it I don't think I responded positively to that amount of volume over the past 5 weeks. Back to regularly scheduled lifting.
Monday, April 27, 2020
W5D1 Bench
April 27, 2020
Before Supper
Week 5, day 1. Last bench session before I check my 1RM later this week. Excited to get squatting, pressing, pulling, etc. again. Moved my hands in a smidge to see if it helps my shoulder. Easiest 5 x 15r session this cycle too.
Scarecrows 2.5k x 3 x 15r
Bent Raise 25e x 5 x 10r
Bench Press 88k x 5 x 15r
Axle Row 203 x 5 x 9r
Hammer Curl 50e x 5 x 8r
Before Supper
Week 5, day 1. Last bench session before I check my 1RM later this week. Excited to get squatting, pressing, pulling, etc. again. Moved my hands in a smidge to see if it helps my shoulder. Easiest 5 x 15r session this cycle too.
Scarecrows 2.5k x 3 x 15r
Bent Raise 25e x 5 x 10r
Bench Press 88k x 5 x 15r
Axle Row 203 x 5 x 9r
Hammer Curl 50e x 5 x 8r
Saturday, April 25, 2020
W4D3 Bench
April 25, 2020
Before a late supper
Week 4, day 3. Lazy.
Bench Press 120k x 3/3/5.5
First bad bench day since starting this. It's expected; minimal sleep, ate like crap, lazy, and my 15th bench day in 4 weeks, etc. Looking forward to testing next week.
Before a late supper
Week 4, day 3. Lazy.
Bench Press 120k x 3/3/5.5
First bad bench day since starting this. It's expected; minimal sleep, ate like crap, lazy, and my 15th bench day in 4 weeks, etc. Looking forward to testing next week.
Thursday, April 23, 2020
W4D2 Bench
April 23, 2020
Before Supper
Week 4, day 2
Scarecrows 2.5k x 3 x 15r
Upright Row 42.5k x 3 x 10r
Bench Press Paused
141k x 1
126k x 5 x 1r
Pulldowns 150 x 4 x 12r
Reverse Curl 30k x 5 x 10r
Before Supper
Week 4, day 2
Scarecrows 2.5k x 3 x 15r
Upright Row 42.5k x 3 x 10r
Bench Press Paused
141k x 1
126k x 5 x 1r
Pulldowns 150 x 4 x 12r
Reverse Curl 30k x 5 x 10r
Tuesday, April 21, 2020
W4D1 Bench
April 21, 2020
Before Supper
Week 4, day 1. With the heat and a dry outside platform I'm getting pretty anxious to do some pressing again once these 5 weeks are up.
CS Activation
Bench Press 88k x 5 x 15r
Axle Row 203 x 5 x 8r
Hammer Curl 50e x 5 x 7r
Before Supper
Week 4, day 1. With the heat and a dry outside platform I'm getting pretty anxious to do some pressing again once these 5 weeks are up.
CS Activation
Bench Press 88k x 5 x 15r
Axle Row 203 x 5 x 8r
Hammer Curl 50e x 5 x 7r
Friday, April 17, 2020
W3D4 Bench
April 17, 2020
Before Supper
Week 3, day 4
Scarecrows 2.5k x 3 x 15r
Upright Row 42.5k x 3 x 10r
Bench Press Paused EMOM 132k x 6 x 1r
Ring Row x 3 x 20r
I like to really let the scaps slide around with these. Great back pump.
Before Supper
Week 3, day 4
Scarecrows 2.5k x 3 x 15r
Upright Row 42.5k x 3 x 10r
Bench Press Paused EMOM 132k x 6 x 1r
Ring Row x 3 x 20r
I like to really let the scaps slide around with these. Great back pump.
Thursday, April 16, 2020
W3D3 Bench
April 16, 2020
Before Supper
Week 3, day 3
CS Activation
Bench Press 118k x 4/4/4/10
Pulldowns 150 x 12/12/12/10
Hammer Curl 50e x 5 x 6r
Before Supper
Week 3, day 3
CS Activation
Bench Press 118k x 4/4/4/10
Pulldowns 150 x 12/12/12/10
Hammer Curl 50e x 5 x 6r
Tuesday, April 14, 2020
W3D2 Bench
April 14, 2020
Before Supper
Week 3, day 2
External Rotations 2.5k x 3 x 15r
Bent Raise 25e x 5 x 10r
Bench Press
132k x 2r
118k x 5 x 2r
Axle Row 198 x 5 x 10r
Reverse Curl 25k x 5 x 12r
Before Supper
Week 3, day 2
External Rotations 2.5k x 3 x 15r
Bent Raise 25e x 5 x 10r
Bench Press
132k x 2r
118k x 5 x 2r
Axle Row 198 x 5 x 10r
Reverse Curl 25k x 5 x 12r
Monday, April 13, 2020
W3D1 Bench
April 13, 2020
After Supper
Week 3, day 1
Scarecrows 2.5k x 3 x 15r
Upright Row 40k x 3 x 10r
Bench Press R/P 88k x 22-7-4
DB Row 100e x 2 x 20r
Nautilus Curl 50 x 5 x 12r
After Supper
Week 3, day 1
Scarecrows 2.5k x 3 x 15r
Upright Row 40k x 3 x 10r
Bench Press R/P 88k x 22-7-4
DB Row 100e x 2 x 20r
Nautilus Curl 50 x 5 x 12r
Friday, April 10, 2020
W2D5 Bench
April 10, 2020
Before Supper
Week 2, day 5. This is tiring. Not so much the bench but the biceps. Looking forward to having the weekend "off".
Scarecrows 2.5k x 3 x 15r
Bent Raises 25e x 5 x 10r
Bench Press Paused 125k x 8 x 2r
Pulldowns 150 x 5 x 10r
Baby Inch
Before Supper
Week 2, day 5. This is tiring. Not so much the bench but the biceps. Looking forward to having the weekend "off".
Scarecrows 2.5k x 3 x 15r
Bent Raises 25e x 5 x 10r
Bench Press Paused 125k x 8 x 2r
Pulldowns 150 x 5 x 10r
Baby Inch
Thursday, April 9, 2020
W2D4 Bench
April 9, 2020
Before Supper
Week 2, day 4. Fatigue setting in.
CS Activation
Bench Press 88k x 5 x 15r
Axle Row 198 x 5 x 9r
Hammer Curl 45e x 5 x 8r
Before Supper
Week 2, day 4. Fatigue setting in.
CS Activation
Bench Press 88k x 5 x 15r
Axle Row 198 x 5 x 9r
Hammer Curl 45e x 5 x 8r
Wednesday, April 8, 2020
W2D3 Bench
April 8, 2020
Before Supper
Week 2, day 3
Scarecrows 2.5k x 3 x 14r
Upright Row 40k x 3 x 9r
Bench Press 110.5k x 5/5/5/5/11 - okay for having the fatigue building up like this.
DB Row 100e x 2 x 20r
Nautilus Curl 80 x 5 x 12r
Before Supper
Week 2, day 3
Scarecrows 2.5k x 3 x 14r
Upright Row 40k x 3 x 9r
Bench Press 110.5k x 5/5/5/5/11 - okay for having the fatigue building up like this.
DB Row 100e x 2 x 20r
Nautilus Curl 80 x 5 x 12r
Tuesday, April 7, 2020
W2D2 Bench
April 7, 2020
Before Supper
Week 2, day 2. I hate reps.
CS Activation
Bench Press R/P 81k x 22-9-4
Paused Lat Pulldowns 150 x 12/10/10/10
Reverse Curl 20k(bar) 5 x 12r
Before Supper
Week 2, day 2. I hate reps.
CS Activation
Bench Press R/P 81k x 22-9-4
Paused Lat Pulldowns 150 x 12/10/10/10
Reverse Curl 20k(bar) 5 x 12r
Monday, April 6, 2020
W2D1 Bench
April 6, 2020
Before Supper
Week 2, day 1. Beginning of the 5 bench days this week. Going to stay in a caloric surplus.
Plate Scarecrows 2.5k x 5 x 13r
Bent Raise 25e x 5 x 10r
Bench Press
125.5k x 3r, 110.5 x 5 x 3r
Axle Row 198 x 5 x 8r
Hammer Curl 45e x 4 x 8r last reps not as crisp as I'd like so I stopped at 4 sets.
Before Supper
Week 2, day 1. Beginning of the 5 bench days this week. Going to stay in a caloric surplus.
Plate Scarecrows 2.5k x 5 x 13r
Bent Raise 25e x 5 x 10r
Bench Press
125.5k x 3r, 110.5 x 5 x 3r
Axle Row 198 x 5 x 8r
Hammer Curl 45e x 4 x 8r last reps not as crisp as I'd like so I stopped at 4 sets.
Friday, April 3, 2020
Bench W1D3
April 3, 2020
Before Supper
First couple of bench sets I did with 60 second rests. Eff that.
External Rotations 2.5k x 3 x 12r
Upright Row 40k x 3 x 8r
Bench Press 81k x 5 x 15r
Axle Row 193 x 5 x 10r
Hammer Curl 40e x 5 x 8r
Hanging Leg Raise 4 x 8r
Before Supper
First couple of bench sets I did with 60 second rests. Eff that.
External Rotations 2.5k x 3 x 12r
Upright Row 40k x 3 x 8r
Bench Press 81k x 5 x 15r
Axle Row 193 x 5 x 10r
Hammer Curl 40e x 5 x 8r
Hanging Leg Raise 4 x 8r
Wednesday, April 1, 2020
W1D2 Bench
April 1, 2020
Before Supper
Week 1, day 2 bench
Seated Cleans/Scarecrows 5k x 5 x 12r
Seated Rear Laterals 25e x 5 x 10r
Bench Press 118k x 10 x 3r
Axle Row 193 x 5 x 9r
Hammer Curl 40e x 5 x 8r
Standing Band Crunch 5 x 15r
Before Supper
Week 1, day 2 bench
Seated Cleans/Scarecrows 5k x 5 x 12r
Seated Rear Laterals 25e x 5 x 10r
Bench Press 118k x 10 x 3r
Axle Row 193 x 5 x 9r
Hammer Curl 40e x 5 x 8r
Standing Band Crunch 5 x 15r
Monday, March 30, 2020
Week 1, Day 1 Bench
March 30, 2020
Before Supper
Week 1, day 1 of a 5 week bench specializing block.
External Rotations 3 x 15r
DB Bent Raise 25e x 5 x 10r
Bench Press 103k x 5/5/14
Axle Row 193 x 5 x 8r
Hammer Curl 40e x 5 x 8r
Hanging Leg Raise 3 x 8r
Before Supper
Week 1, day 1 of a 5 week bench specializing block.
External Rotations 3 x 15r
DB Bent Raise 25e x 5 x 10r
Bench Press 103k x 5/5/14
Axle Row 193 x 5 x 8r
Hammer Curl 40e x 5 x 8r
Hanging Leg Raise 3 x 8r
Friday, March 27, 2020
Bench
March 27, 2020
Before Supper
Light day in prep for a 5 week bench specializing cycle.
Bench Press 103k x 5/5/12r
Face Pulls x 3 x 15r
Axle Row 213 x 3 x 8r
Hammer Curl 40e x 3 x 8r
Standing Band Crunch 3 x 15r
Before Supper
Light day in prep for a 5 week bench specializing cycle.
Bench Press 103k x 5/5/12r
Face Pulls x 3 x 15r
Axle Row 213 x 3 x 8r
Hammer Curl 40e x 3 x 8r
Standing Band Crunch 3 x 15r
Thursday, March 26, 2020
Deads
March 26, 2020
Before Supper
Axle Deadlift
DO Conventional 303 x 1, 283 x 2/1/1/1/1
Strapped 408 x 12 x 1r EMOM
Hanging Leg Raise x 10r
Before Supper
Axle Deadlift
DO Conventional 303 x 1, 283 x 2/1/1/1/1
Strapped 408 x 12 x 1r EMOM
Hanging Leg Raise x 10r
Tuesday, March 24, 2020
Bench - reset
March 24, 2020
Before Supper
Reset week for bench. Warmed up with the buffer. Tummy issues so I'm postponing squats.
Bench Press Paused
136k x 5 x 1r
100.5k x 12r
Axle Row 213 x 3 x 12r
Nautilus Curl 90 x 2 x 12r
Hanging Leg Raise x 2 x 8r - I can tell these are going to give me DOMS. I hate abdominal DOMS...
Before Supper
Reset week for bench. Warmed up with the buffer. Tummy issues so I'm postponing squats.
Bench Press Paused
136k x 5 x 1r
100.5k x 12r
Axle Row 213 x 3 x 12r
Nautilus Curl 90 x 2 x 12r
Hanging Leg Raise x 2 x 8r - I can tell these are going to give me DOMS. I hate abdominal DOMS...
Saturday, March 21, 2020
Bench
March 21, 2020
Before Supper
Bench Press 121/123.5/124.5/125.5/126k x 5r
Axle Row 213 x 3 x 10r
Nautilus Curl 90 x 12/10 - these are really good for a stretch and pump. Looking forward to next weeks reset.
Before Supper
Bench Press 121/123.5/124.5/125.5/126k x 5r
Axle Row 213 x 3 x 10r
Nautilus Curl 90 x 12/10 - these are really good for a stretch and pump. Looking forward to next weeks reset.
Thursday, March 19, 2020
Deads
March 19, 2020
Before Supper
Well I'm thinking tomorrow will start my "quit eating like an asshole" phase. Looking forward to seeing the roll of dimes again.
CV DO Axle Deads
298 x 1
283 x 5 x 1r
Strapped 383 x 15 x 1r EMOM
Standing Band Crunches
Baby Inch Futzing
Before Supper
Well I'm thinking tomorrow will start my "quit eating like an asshole" phase. Looking forward to seeing the roll of dimes again.
CV DO Axle Deads
298 x 1
283 x 5 x 1r
Strapped 383 x 15 x 1r EMOM
Standing Band Crunches
Baby Inch Futzing
Tuesday, March 17, 2020
Bench
March 17, 2020
Before Supper
Well I had to cancel the Canadian National Grip Championships today which sucked. At least I hadn't put any orders in for the shirts and trophies yet.
Bench wasn't as snappy today. Dehydrated and bad food choices. I'll do a reset next week.
Paused Bench Press wu to
142k x 5 x 1r
105.5k x 2 x 10r
Axle Row 213 x 3 x 8r
Nautilus Curl 80 x 2 x 15r
Before Supper
Well I had to cancel the Canadian National Grip Championships today which sucked. At least I hadn't put any orders in for the shirts and trophies yet.
Bench wasn't as snappy today. Dehydrated and bad food choices. I'll do a reset next week.
Paused Bench Press wu to
142k x 5 x 1r
105.5k x 2 x 10r
Axle Row 213 x 3 x 8r
Nautilus Curl 80 x 2 x 15r
Monday, March 16, 2020
W2 Squat
March 16, 2020
Evening
Week 2
SSB Squat wu to 150k x 3 x 3r
SSB Pause Squat 120k x 3 x 3r
Seated Band Leg Curl x 3 x 15r
Sumo DO Axle Deads to
298 x 1
268 x 5 x 3r
Evening
Week 2
SSB Squat wu to 150k x 3 x 3r
SSB Pause Squat 120k x 3 x 3r
Seated Band Leg Curl x 3 x 15r
Sumo DO Axle Deads to
298 x 1
268 x 5 x 3r
Tuesday, March 10, 2020
Bench
March 10, 2020
Before Supper
Bench Press - paused
112.5k x 3 x 3r
141k x 10 x 1r
105.5k x 3 x 10r
Before Supper
Bench Press - paused
112.5k x 3 x 3r
141k x 10 x 1r
105.5k x 3 x 10r
Monday, March 9, 2020
Squat
March 9, 2020
Before Supper
Tried to put a bar on my back for the first time in awhile. Holy crap I'm tight! Rebuilding after the back niggle. Wore my soft belt to remember to cue my bracing.
SSB Squat wu to 145k x 3/3/3
SSB 3ct Paused Squat 120k x 3/3/3
Seated Band Leg Curls Avr x 15/15/15
2-3/8" NN wu to 268 x 1/2/3/1/2/3/1/2/3r
Chins w/MM 278 x 1/2/3/1/2/3/1/2/3r
Before Supper
Tried to put a bar on my back for the first time in awhile. Holy crap I'm tight! Rebuilding after the back niggle. Wore my soft belt to remember to cue my bracing.
SSB Squat wu to 145k x 3/3/3
SSB 3ct Paused Squat 120k x 3/3/3
Seated Band Leg Curls Avr x 15/15/15
2-3/8" NN wu to 268 x 1/2/3/1/2/3/1/2/3r
Chins w/MM 278 x 1/2/3/1/2/3/1/2/3r
Saturday, March 7, 2020
Bench
March 7, 2020
Before Supper
As a circuit as per usual.
Bench Press wu to
113/115.5/118/121/123.5/124.5/125.5 x 5r
2-3/8" NN wu to 263 x 1/2/3/1/2/3/1/2/3r
Chins 276 x 1/2/3/1/2/3/1/2/3r
Baby Inch 135 x 3 x 1r
Before Supper
As a circuit as per usual.
Bench Press wu to
113/115.5/118/121/123.5/124.5/125.5 x 5r
2-3/8" NN wu to 263 x 1/2/3/1/2/3/1/2/3r
Chins 276 x 1/2/3/1/2/3/1/2/3r
Baby Inch 135 x 3 x 1r
Wednesday, March 4, 2020
Bench
March 4, 2020
Before Supper
Part deux
Bench Press wu to
112.5k x 3 x 3r
140k x 10 x 1r
105.5k x 3 x 10r
2" Thumb Blaster wu to
L 80 x 3/3/3/2 to 65 x 8 - repeat next week
R 85 x 3/3/3/3 to 70 x 10 - add 2.5#
Before Supper
Part deux
Bench Press wu to
112.5k x 3 x 3r
140k x 10 x 1r
105.5k x 3 x 10r
2" Thumb Blaster wu to
L 80 x 3/3/3/2 to 65 x 8 - repeat next week
R 85 x 3/3/3/3 to 70 x 10 - add 2.5#
Gripish
March 4, 2020
Noon
Quick lunchtime session. Wore my new boots (Thursday Captains) to help break them in. If I don't hit my worksets proper later this week I'll drop to 95% and work back up with 5# jumps as a bit of a reset. Bench and pinch after work.
2-3/8" NN wu to 277 x 1/2/3/1/2/3/1/2/1
Chins 277 x 1/2/3/1/2/3/1/2/1
Noon
Quick lunchtime session. Wore my new boots (Thursday Captains) to help break them in. If I don't hit my worksets proper later this week I'll drop to 95% and work back up with 5# jumps as a bit of a reset. Bench and pinch after work.
2-3/8" NN wu to 277 x 1/2/3/1/2/3/1/2/1
Chins 277 x 1/2/3/1/2/3/1/2/1
Monday, March 2, 2020
Sunday, March 1, 2020
Grip
March 1, 2020
Afternoon
Today marks 29 sessions in 60 calendar days. Need to step up my frequency. That air bike... nothing like sensing your lungs for an hour. Needs to get used more.
Air Bike 5 x 20/40 split
2-3/8" NN wu to 278 x 1/2/1/2/1/2/1/1/1
Chins x 1/2/3/1/2/3/1/2/2
45 Plate Hubbing x 4 x 3r
Red Rafter Wrist Curl 10# x 3 x 5r
Herc Bar Reverse Wrist Curl 25# x 3 x 12r
Sledge Finger Walk 6# x 3 alternating non-stop
Massive mitt pump.
Afternoon
Today marks 29 sessions in 60 calendar days. Need to step up my frequency. That air bike... nothing like sensing your lungs for an hour. Needs to get used more.
Air Bike 5 x 20/40 split
2-3/8" NN wu to 278 x 1/2/1/2/1/2/1/1/1
Chins x 1/2/3/1/2/3/1/2/2
45 Plate Hubbing x 4 x 3r
Red Rafter Wrist Curl 10# x 3 x 5r
Herc Bar Reverse Wrist Curl 25# x 3 x 12r
Sledge Finger Walk 6# x 3 alternating non-stop
Massive mitt pump.
Friday, February 28, 2020
Bench
February 28, 2020
Before Supper
Left was giving me trouble on the baby Inch stopping me just shy of lockout for a couple of sets whereas the right was very strong with all lifts. I need to bring my globe circus bell into the basement... without breaking any bones or getting a sprain.
Bench Press wu to
110.5/113/115.5/118/121/123.5/124.5k x 5r
2-3/8" NN wu to
275.5 x 1/2/3/1/2/3/1/2/3
Chins x 275 x 4 x 5r
Baby Inch
L x 3/4, 3/4, 1
R x 3 x 1r
Rice Digs 2 x 40s
Before Supper
Left was giving me trouble on the baby Inch stopping me just shy of lockout for a couple of sets whereas the right was very strong with all lifts. I need to bring my globe circus bell into the basement... without breaking any bones or getting a sprain.
Bench Press wu to
110.5/113/115.5/118/121/123.5/124.5k x 5r
2-3/8" NN wu to
275.5 x 1/2/3/1/2/3/1/2/3
Chins x 275 x 4 x 5r
Baby Inch
L x 3/4, 3/4, 1
R x 3 x 1r
Rice Digs 2 x 40s
Tuesday, February 25, 2020
Bench
February 25, 2020
Before supper
Wasn't sure how this was going to go as I had a dull headache all of the way through (probably dehydrated). Felt very strong and crisp right through though.
Bench Press paused wu to
138k x 10 x 1r
105.5 x 3 x 10r
2-3/8" NN wu to
273 x 1/2/3/1/2/3/1/2/3
2x5 Saxon to
175/195/215/225 x 1
Before supper
Wasn't sure how this was going to go as I had a dull headache all of the way through (probably dehydrated). Felt very strong and crisp right through though.
Bench Press paused wu to
138k x 10 x 1r
105.5 x 3 x 10r
2-3/8" NN wu to
273 x 1/2/3/1/2/3/1/2/3
2x5 Saxon to
175/195/215/225 x 1
Sunday, February 23, 2020
Grip
February 23, 2020
Before Supper
2-3/8" NN wu to
273 x 1/2/3/1/2/3/1/1/1
Saxon Bar 155 x 1
Was getting really dizzy for some reason so I stopped and check my BP. Nope, must be blood sugar or my ear bugging me as it's been ringing all weekend. I'll resume pinch after NN on Tuesday when I do grip again.
Before Supper
2-3/8" NN wu to
273 x 1/2/3/1/2/3/1/1/1
Saxon Bar 155 x 1
Was getting really dizzy for some reason so I stopped and check my BP. Nope, must be blood sugar or my ear bugging me as it's been ringing all weekend. I'll resume pinch after NN on Tuesday when I do grip again.
Friday, February 21, 2020
Bench
February 21, 2020
Before Supper
Testing how the axle feels again after a few weeks away. Added 5% to my last NN session. I'd say that it's right about there. Taking such small jumps on the bench seems to hurt my max weight potential. I guess I'll have to work on that.
Bench Press wu to
105.5/110.5/113/115.5/118/121/123.5k x 5r - pause last reps
DO Axle - Sumo wu to
283 x 1/2/3/1/2/3/1/2/3r
Chins w/Lt band x 5/5/5r
135 Baby Inch x 5 x 1r
Rice Digs x 2 x 40s
Before Supper
Testing how the axle feels again after a few weeks away. Added 5% to my last NN session. I'd say that it's right about there. Taking such small jumps on the bench seems to hurt my max weight potential. I guess I'll have to work on that.
Bench Press wu to
105.5/110.5/113/115.5/118/121/123.5k x 5r - pause last reps
DO Axle - Sumo wu to
283 x 1/2/3/1/2/3/1/2/3r
Chins w/Lt band x 5/5/5r
135 Baby Inch x 5 x 1r
Rice Digs x 2 x 40s
Wednesday, February 19, 2020
Tuesday, February 18, 2020
Bench
February 18, 2020
Evening
Driving around for the day for work then fighting the grandgoobers had me training late and more importantly, eating late.
Noticed something else with all of this pausing. My boobies.
Bench Press - Paused
112.5 x 3 x 3r
136 x 10 x 1r
105 x 3 x 7r
Evening
Driving around for the day for work then fighting the grandgoobers had me training late and more importantly, eating late.
Noticed something else with all of this pausing. My boobies.
Bench Press - Paused
112.5 x 3 x 3r
136 x 10 x 1r
105 x 3 x 7r
Monday, February 17, 2020
Pulls
February 17, 2020
Before Supper
First time trying heavyish pulls since niggling my back. Just the last couple of inches to bring my hips through at the end my back said stop. Dropped to 475 and the same thing happened. I'll revisit in a couple of weeks. DO pulls to 405.
I'm thinking on the NN ladders I'm substantially stronger if I go into them "ratchet" style seeings as I usually finish with my strongest set.
Deadlift wu to 495
Sissy Squat 3 x 10r
CS T-bar Row 90 x 3 x 10r
2-3/8 NN wu to 268 x 1/2/2/1/2/3/1/2/3r
Baby Inch Lifts x not today
2" Thumb Blaster wu to
L 77.5 x 4/3/4 to 62.5 x 6
R 82.5 x 4/4/4 to 67.5 x 10
Rice Digs 2 x 35s
Before Supper
First time trying heavyish pulls since niggling my back. Just the last couple of inches to bring my hips through at the end my back said stop. Dropped to 475 and the same thing happened. I'll revisit in a couple of weeks. DO pulls to 405.
I'm thinking on the NN ladders I'm substantially stronger if I go into them "ratchet" style seeings as I usually finish with my strongest set.
Deadlift wu to 495
Sissy Squat 3 x 10r
CS T-bar Row 90 x 3 x 10r
2-3/8 NN wu to 268 x 1/2/2/1/2/3/1/2/3r
Baby Inch Lifts x not today
2" Thumb Blaster wu to
L 77.5 x 4/3/4 to 62.5 x 6
R 82.5 x 4/4/4 to 67.5 x 10
Rice Digs 2 x 35s
Saturday, February 15, 2020
Bench
February 15, 2020
Before Supper
Medium bench day. Back is so freaking tight. Very hard to get my feet right. First time trying floor presses in years. Thick bar is moving consistently.
Bench Press Paused wu to 105k x 5 x 7r
Chins w/Lt Band x 7 x 3r
Floor Press 70 x 5r, 110 x 3r
110k+1c (~40#) x 3, 2... not sure if I like this without spotters. Then again, I haven't had a spotter since I was 20.
2-3/8" NN wu to 265.5 x 3 x 1/2/3r
Baby Inch Lifts & Futzing
Rice Digs 2 x 35s
Before Supper
Medium bench day. Back is so freaking tight. Very hard to get my feet right. First time trying floor presses in years. Thick bar is moving consistently.
Bench Press Paused wu to 105k x 5 x 7r
Chins w/Lt Band x 7 x 3r
Floor Press 70 x 5r, 110 x 3r
110k+1c (~40#) x 3, 2... not sure if I like this without spotters. Then again, I haven't had a spotter since I was 20.
2-3/8" NN wu to 265.5 x 3 x 1/2/3r
Baby Inch Lifts & Futzing
Rice Digs 2 x 35s
Thursday, February 13, 2020
W1 Squat
February 13, 2020
Before Supper
Week 1. Going to give a 12 week run to seeing if I can get my 500# SSB squat in sleeves. Trying Gene Bell Jr's cycle a go. Used the box to baby my low back.
SSB box Squat wu to
48k x 2 x 8r, 80k x 8r, 112k x 4 x 6r, 128k x 4r
Band Leg Curls x 4 x 12r
2-3/8" NN wu to 265.5 x1/2/1/2/1/1/1/1/1
Before Supper
Week 1. Going to give a 12 week run to seeing if I can get my 500# SSB squat in sleeves. Trying Gene Bell Jr's cycle a go. Used the box to baby my low back.
SSB box Squat wu to
48k x 2 x 8r, 80k x 8r, 112k x 4 x 6r, 128k x 4r
Band Leg Curls x 4 x 12r
2-3/8" NN wu to 265.5 x1/2/1/2/1/1/1/1/1
Tuesday, February 11, 2020
Bench
February 11, 2020
Evening
Ditillo style and paused top and bottom benching. I'm also trying to breath throughout rather than pressuring up. Much tougher. My back is feeling yesterday's snatch grip work so I'll do some pull-ups tomorrow.
Bench - Paused
75k x 10
112.5k x 3 x 3r
135k x 5 x 1r
105k x 3 x 7r
2-3/8" NN wu to 263 x 1/2/3/1/2/3/1/2/3
Last set was the easiest. Could've went for 5 easy on that one.
DB Skullcrushers 40e x 8 - really aggravated my shoulder so I stopped
Rice Digs 2 x 35s
Evening
Ditillo style and paused top and bottom benching. I'm also trying to breath throughout rather than pressuring up. Much tougher. My back is feeling yesterday's snatch grip work so I'll do some pull-ups tomorrow.
Bench - Paused
75k x 10
112.5k x 3 x 3r
135k x 5 x 1r
105k x 3 x 7r
2-3/8" NN wu to 263 x 1/2/3/1/2/3/1/2/3
Last set was the easiest. Could've went for 5 easy on that one.
DB Skullcrushers 40e x 8 - really aggravated my shoulder so I stopped
Rice Digs 2 x 35s
Monday, February 10, 2020
Pulls
February 10, 2020
Before Supper
Going to try something different; one week snatch grip and the next conventional and so on. Should help keep my back healthy while getting okay grip work in. I'll stick with a weight and add a set to each session until it's a 5x5 then add weight and repeat.
Had to play around a bit to find a working weight. Using my spinny original Rogue bar.
Snatch Grip Deads wu to
275/315 x 3r, 365 x 2r, 330 x 3 x 5r
Sissy Squat BW x 3 x 10r
CS T-Bar Row - Paused 90 x 3 x 10r
Hammer Curl Rack Run 55e to 25e
Before Supper
Going to try something different; one week snatch grip and the next conventional and so on. Should help keep my back healthy while getting okay grip work in. I'll stick with a weight and add a set to each session until it's a 5x5 then add weight and repeat.
Had to play around a bit to find a working weight. Using my spinny original Rogue bar.
Snatch Grip Deads wu to
275/315 x 3r, 365 x 2r, 330 x 3 x 5r
Sissy Squat BW x 3 x 10r
CS T-Bar Row - Paused 90 x 3 x 10r
Hammer Curl Rack Run 55e to 25e
Grip
February 9, 2020
Before Supper
More ladders
2-3/8" NN wu to 263 x 3 x 1/2r
2" Thumb Blaster wu to
L 70 x 3, 75 x 3/4/3/4r to 60 x 8r
R 75 x 3, 80 x 4/4/4r to 65 x 10r
Rice Digs 2 x 35s
Before Supper
More ladders
2-3/8" NN wu to 263 x 3 x 1/2r
2" Thumb Blaster wu to
L 70 x 3, 75 x 3/4/3/4r to 60 x 8r
R 75 x 3, 80 x 4/4/4r to 65 x 10r
Rice Digs 2 x 35s
Saturday, February 8, 2020
Bench
February 8, 2020
Before Supper
Feels good to be able to touch my feet to the ground again. Bench had <0 zazz. After a couple of sets I decided to go Greyskull. Comp. paused the 105k work.
Bench Press wu to 128k x 2 x 4r, 105.5k x 5/5/7
Chins w/Band 6 x 5r
Before Supper
Feels good to be able to touch my feet to the ground again. Bench had <0 zazz. After a couple of sets I decided to go Greyskull. Comp. paused the 105k work.
Bench Press wu to 128k x 2 x 4r, 105.5k x 5/5/7
Chins w/Band 6 x 5r
Friday, February 7, 2020
Squat
February 7, 2020
Before supper
Had some running around to do yesterday so I couldn't get after my session then. I can still "feel" my low back a bit so I figured I'd just try a different movement today. First time trying zercher squats with the harness. Belly definitely doesn't help me keep air with these.
Zercher Squat wu to 105k x 3 x 5r
2-3/8" Napalms Nightmare wu to
260.5 x 3 x 1/2/3r
Rice Dig 2 x 30s
Before supper
Had some running around to do yesterday so I couldn't get after my session then. I can still "feel" my low back a bit so I figured I'd just try a different movement today. First time trying zercher squats with the harness. Belly definitely doesn't help me keep air with these.
Zercher Squat wu to 105k x 3 x 5r
2-3/8" Napalms Nightmare wu to
260.5 x 3 x 1/2/3r
Rice Dig 2 x 30s
Tuesday, February 4, 2020
Press
February 4, 2020
Before Supper
Decided to weight my 110# dumbbells (not that it matters in the grand scheme) but they came out to 113.3/113.5. Next press session I'll start at 80k and sneak a 82.5k in the middle for my 5 sets. DB Bench felt good except for the first and last sets where the dumbbell wasn't balanced well and they're heavy enough to throw me right off. One more week at this weight wont hurt.
Oh and my hands have a sexy pump.
80' Seated Press wu to 75/80/85/87.5/87.5 x 5r
Chins w/Band 5 x 5r - felt the strongest yet
DB Bench 110e x 8/8/6
Zottman Curl 25e x 4 x 10r
2-3/8" Napalms Nightmare Ladder 258 x 3 x 1/2/3r
2" Thumb Blaster wu to
L 70 x 5, 72.5 x 3/4/4 to 57.5 x 15r
R 72.5 x 5, 77.5 x 3/4/4 to 62.5 x 15r
Rice Digs 2 x 30s
Before Supper
Decided to weight my 110# dumbbells (not that it matters in the grand scheme) but they came out to 113.3/113.5. Next press session I'll start at 80k and sneak a 82.5k in the middle for my 5 sets. DB Bench felt good except for the first and last sets where the dumbbell wasn't balanced well and they're heavy enough to throw me right off. One more week at this weight wont hurt.
Oh and my hands have a sexy pump.
80' Seated Press wu to 75/80/85/87.5/87.5 x 5r
Chins w/Band 5 x 5r - felt the strongest yet
DB Bench 110e x 8/8/6
Zottman Curl 25e x 4 x 10r
2-3/8" Napalms Nightmare Ladder 258 x 3 x 1/2/3r
2" Thumb Blaster wu to
L 70 x 5, 72.5 x 3/4/4 to 57.5 x 15r
R 72.5 x 5, 77.5 x 3/4/4 to 62.5 x 15r
Rice Digs 2 x 30s
Saturday, February 1, 2020
Pulls
February 1, 2020
Before Supper
Back is still a bit niggled so I'm keeping the floor pulls out. I think I'm going to run Shaf ladders 2-3x a week with the NN. Thick bar is by far my biggest weakness so I'll be extra diligent in training that aspect.
2-3/8" NN Lifts wu to 258 x 1/2/3/1/2/3/1 - not crisp enough so I stopped
Tsyplenkov Wrist Curl
25/50/50/50 x 10r
Behind Back TPB BB Holds
120k x 10s
140k x 13s/8s - way tougher behind the back
Rice Digs 2 x 30s
Before Supper
Back is still a bit niggled so I'm keeping the floor pulls out. I think I'm going to run Shaf ladders 2-3x a week with the NN. Thick bar is by far my biggest weakness so I'll be extra diligent in training that aspect.
2-3/8" NN Lifts wu to 258 x 1/2/3/1/2/3/1 - not crisp enough so I stopped
Tsyplenkov Wrist Curl
25/50/50/50 x 10r
Behind Back TPB BB Holds
120k x 10s
140k x 13s/8s - way tougher behind the back
Rice Digs 2 x 30s
Thursday, January 30, 2020
Bench
January 30, 2020
Evening
Hips and low back are too tight to let my feet touch the floor for benching but I'm feeling better, not good, but better. Did some squats with just the bar to limber up. First time trying this thumb blaster too. I like it.
Left hand didn't seem to "turn on" until the 3rd workset. To paraphrase the Mighty Apeman "you know your getting older when you can regard your 3rd workset as part of your warm-ups".
SSB Squat 20k x 5 x 5r
Various Grip Chins w/Band 5 x 5r
Bench Press wu to 124k x 4 x 5r - feet up, flat backed. Feel it in the rotators a lot more.
JM Press 92.5k x 3 x 6r
OH Band Extensions x 110r
2" Thumb Blaster Lifts wu to
Left 70 x 4/4/5/5/5
Right 70 x 5, 75 x 5/5/5/5
Evening
Hips and low back are too tight to let my feet touch the floor for benching but I'm feeling better, not good, but better. Did some squats with just the bar to limber up. First time trying this thumb blaster too. I like it.
Left hand didn't seem to "turn on" until the 3rd workset. To paraphrase the Mighty Apeman "you know your getting older when you can regard your 3rd workset as part of your warm-ups".
SSB Squat 20k x 5 x 5r
Various Grip Chins w/Band 5 x 5r
Bench Press wu to 124k x 4 x 5r - feet up, flat backed. Feel it in the rotators a lot more.
JM Press 92.5k x 3 x 6r
OH Band Extensions x 110r
2" Thumb Blaster Lifts wu to
Left 70 x 4/4/5/5/5
Right 70 x 5, 75 x 5/5/5/5
Tuesday, January 28, 2020
Squat
January 28, 2020
Before Supper
Well I got gimped. First workset with the SSB I was thinking in my head "12's are going to be easy tonight" and something went in my low back as I locked out the 7th rep. It freaking hurts to stand but I know I need to keep moving so I don't seize up bad so I did some goblet squats, left out the Dinnie lifts and rows.
SSB Squat wu to 137k x 7 - ping
KB Goblet Squat 124# x 3 x 8r
Grippers
Left SM 122 x 3 x 2r
Right SM 122 x 2, 2.5 125 x 2, 130 x 2
2-3/8" Napalms Nightmare Lifts -1st time
258 x 3, 283 x 1, 293 x slip at top, 283 x 1, 1
Enough. Back is definitely sapping some will. Need 800 mg of ibuprofen.
Before Supper
Well I got gimped. First workset with the SSB I was thinking in my head "12's are going to be easy tonight" and something went in my low back as I locked out the 7th rep. It freaking hurts to stand but I know I need to keep moving so I don't seize up bad so I did some goblet squats, left out the Dinnie lifts and rows.
SSB Squat wu to 137k x 7 - ping
KB Goblet Squat 124# x 3 x 8r
Grippers
Left SM 122 x 3 x 2r
Right SM 122 x 2, 2.5 125 x 2, 130 x 2
2-3/8" Napalms Nightmare Lifts -1st time
258 x 3, 283 x 1, 293 x slip at top, 283 x 1, 1
Enough. Back is definitely sapping some will. Need 800 mg of ibuprofen.
Thursday, January 23, 2020
Pressing
January 23, 2020
Suppertime
80' Seated Press wu to 70/75/80/82.5/85/87.5k x 5r
Band Assisted Chins 5 x 5r
DB Bench 110e x 7/6/6
Reverse Curl 85 x 3 x 10r
Suppertime
80' Seated Press wu to 70/75/80/82.5/85/87.5k x 5r
Band Assisted Chins 5 x 5r
DB Bench 110e x 7/6/6
Reverse Curl 85 x 3 x 10r
Sunday, January 19, 2020
Pinch Catch-up
January 19, 2020
Afternoon
2nd attempt at my Saxon pinch work. Tried on Friday and it just wasn't there.
Band Assisted Chins 5 x 5r
Assorted grip; Saxon lifts and holds, Dinnie rows, sledge rotations, and rice digs.
Afternoon
2nd attempt at my Saxon pinch work. Tried on Friday and it just wasn't there.
Band Assisted Chins 5 x 5r
Assorted grip; Saxon lifts and holds, Dinnie rows, sledge rotations, and rice digs.
Thursday, January 16, 2020
Bench Stuff
January 16, 2020
Before Supper
W3 bench, session 007. Leaving grip until tomorrow as I don't feel that recovered yet. Best news is I felt zero niggles in my left shoulder.
Bench Press wu to 130k x 5 x 3r
Band Assisted Chins x 5 x 5r
JM Press 90k x 3 x 5r
Seated Overhead Band Extensions x 50, 40 - hit my number of 10 more reps, one set less. Next week I'll add a set.
Attempt on a reverse gr8 bend but the zazz wasn't there.
Before Supper
W3 bench, session 007. Leaving grip until tomorrow as I don't feel that recovered yet. Best news is I felt zero niggles in my left shoulder.
Bench Press wu to 130k x 5 x 3r
Band Assisted Chins x 5 x 5r
JM Press 90k x 3 x 5r
Seated Overhead Band Extensions x 50, 40 - hit my number of 10 more reps, one set less. Next week I'll add a set.
Attempt on a reverse gr8 bend but the zazz wasn't there.
Tuesday, January 14, 2020
Squats and Stuff
January 14, 2020
Before Supper
006. Did 20 minutes on the elliptical yesterday too.
SSB Squat wu to 191.5k x 3r
DB RDL's 105e x 3 x 8r
Pallof Press 3 x 15r
Assorted grip; tips tester, baby Inch, axle
Before Supper
006. Did 20 minutes on the elliptical yesterday too.
SSB Squat wu to 191.5k x 3r
DB RDL's 105e x 3 x 8r
Pallof Press 3 x 15r
Assorted grip; tips tester, baby Inch, axle
Sunday, January 12, 2020
Press and Stuff
January 12, 2020
Afternoon
004 - not good but I've been out of town for 3 days of that. Fasting at the moment as well.
Seated 80' Press wu to 70/75/80/82.5/85/85 x 5r
DB Bench 105e x 3 x 8r
Lying T-bar Row 90 x 3 x 12r
Assorted grip; grippers, Dinnie lifts, and rice digs.
Wrap up with 15 minutes on the air bike.
Afternoon
004 - not good but I've been out of town for 3 days of that. Fasting at the moment as well.
Seated 80' Press wu to 70/75/80/82.5/85/85 x 5r
DB Bench 105e x 3 x 8r
Lying T-bar Row 90 x 3 x 12r
Assorted grip; grippers, Dinnie lifts, and rice digs.
Wrap up with 15 minutes on the air bike.
Tuesday, January 7, 2020
Pulls
January 7, 2019
Before Supper
003
Strapped axle after DO work wu to 513 x 1
EZ Reverse Curls
Misc grip; axle, tips tester
Before Supper
003
Strapped axle after DO work wu to 513 x 1
EZ Reverse Curls
Misc grip; axle, tips tester
Sunday, January 5, 2020
Bench n Stuff
January 5, 2020
Before Supper
002. Just putting a note in here for folks that are following that I do row variations with every session but they are typically "grip" related so they're not posted publicly.
Bench Press wu to 127k x 6 x 4r
JM Press 70/90/100 x 5r
Overhead Band Ext x 80r
Assorted grip; Saxon bar, Dinnie ring, sledge, and rice digs
Before Supper
002. Just putting a note in here for folks that are following that I do row variations with every session but they are typically "grip" related so they're not posted publicly.
Bench Press wu to 127k x 6 x 4r
JM Press 70/90/100 x 5r
Overhead Band Ext x 80r
Assorted grip; Saxon bar, Dinnie ring, sledge, and rice digs
Thursday, January 2, 2020
Squat and Grip
January 2, 2020
Before Supper
001
SSB Squat wu to 151k x 3 x 6r
DB RDL 100e x 3 x 12r
Pallof Press LT x 3 x 10r
Zottman Curl 25e x 3 x 10r
Assorted grip; tips tester, 2-3/8" dumbbell, and axle
Before Supper
001
SSB Squat wu to 151k x 3 x 6r
DB RDL 100e x 3 x 12r
Pallof Press LT x 3 x 10r
Zottman Curl 25e x 3 x 10r
Assorted grip; tips tester, 2-3/8" dumbbell, and axle
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