Bench



September 30, 2020
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

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

Hammer Curl 2 x 8r

https://www.instagram.com/p/CFyP359goih/?igshid=f5df7ay61rf2

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

https://www.instagram.com/p/CFvcmT7A91d/?igshid=1evtm4t66xhvj

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

Squat

September 23, 2020
Before Supper

Week 8 peak.

Squat 209k x 5/2/2/2

Standing Band Crunch x 5 x 12r

https://www.instagram.com/p/CFf8kYMApAh/?igshid=xu3oklcqpgtw

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

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

https://www.instagram.com/p/CFVd5a7gu0q/?igshid=1xgc42pvwwwef

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

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

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.

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

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

Press



September 7, 2020
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

https://www.instagram.com/p/CE2xJ2tABp3/?igshid=188gzosmn4iza

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

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

https://www.instagram.com/p/CEp2JUKA3hv/?igshid=jhr1e122mtij