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
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