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
Tuesday, June 30, 2020
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
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