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

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

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

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...

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.

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

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

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

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

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

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

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#

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

Stuff

March 2, 2020
Before Supper

Air Bike 5' at 20/40

C+Sq Ladders 2x24k x 2/3/5/2/3/5/2/3/5

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.