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

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

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

Elbow a little niggly so I'm leaving the power twisters alone tonight. 

https://www.instagram.com/p/CIKIVv9gofX/?igshid=nkdzxamvyyuj

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

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

https://www.instagram.com/p/CH_xrA8gypx/?igshid=4qhu47gkcs7j

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

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

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

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. 

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

https://www.instagram.com/p/CHt18JMApKP/?igshid=1t0vnrtetwdpg

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

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

https://www.instagram.com/p/CHg9XfogQM1/?igshid=3aaqtibjnohg

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

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,