Deads

February 28, 2021

DO Axle Deads 283 x 1/2/3/2/1/3/1
DO Axle Holds 263 x 0:15/0:15/0:10
Camber Bar GM's 129k - felt off so I stopped
Belt Squat - give the legs a break
Calf Raises 170 x 8

W3 Bench

February 26, 2021
Before Supper

Week 3. Work on speeding up my eccentrics on the bench. Damn elbows. Reading a bit and it may be from my squatting. Threw in band curls to get a good pump and promote healing.

Bench Press - Paused 138.5k x 10 x 1r
Slingshot Bench Press 138.5/146/151/151/151k x 3r
Band Pressdowns x 190 in 7 sets
Band Curls x 90 in 3 sets

W12 Squat

February 24, 2021
Before Supper

Week 12. Used a Thera-gun on my legs, shoulders, and elbows prior to going downstairs. Might've got the bar on my back a tad quicker. Working Taylor's suggestion at trying to get more of a low bar position. 

Was going to go for 5 with the 227k but I went out of groove a tad on the 3rd so rather than push and potentially get hurt I stopped. 

Squat w/Iron-Z
171.5/191.5/211.5/222k x 1r
227k x 3r

Belt Squat 180 x 5 x 3r

Belt March 180 x 0:60/0:45/0:45

 

Seated Calf Raise 160 x 12r

https://www.instagram.com/p/CLsmamoAHqY/?igshid=11mn77vvff4rr

DB Bench

February 22, 2021
Before Supper

Love having a couple of machines for rest-pause stuff.

DB Bench 100e x 4 x 8r
Dip RP 273 x 16-5-4
Seated Plate Raises (overhead) 25 x 2 x 30r
Seated CS Row RP 220 x 10-5-3
Hammer Curl 47.5 x 4 x 6r

Deads

February 20, 2021
Before Supper

Going to start adding GM and daily (or near daily) axle holds. Push the squat, cruise the deadlifts. I'll step progress the GM's between 3-5 sets, add 5-10k, repeat.

DO Axle Deads 283 x 1/2/3/1/2/2
DO Axle Holds 223 x 3 x 0:30
Camber Bar GM's 129k x 3 x 5r
Belt Squat 160 x 3 x 8r
Calf Raises 160 x 10

https://www.instagram.com/p/CLimMy4g3Sm/?igshid=hwxbvojonxiz

W2 Bench

February 17, 2021
Before Supper

Week 2. I think I'm still a little cooked from Monday's squats. Getting a good ache in my biceps and inner elbows from the eccentric's taking too long. Speeding stuff up (no bounce though) and it's feeling better.

Bench Press - Paused 136.5k x 10 x 1r
Bench Press 106k x 11/10/8
Band Pressdowns x 185r in 8 sets
Laying CS Row RP 110 x 7 - was hurting my elbows too much so I did ring rows to let the tracking fall where it needs. 

Ring Row RP 20-10-7
Nautilus Curl RP 110 x omitted

https://www.instagram.com/p/CLaf5yShuPw/?igshid=xf9e0ci0cbzj

W11 Squat

February 15, 2021

Before Supper 

Week 11. Used some Atomic Balm on my elbows tonight and hip belt during warm-ups. 

Squat w/Iron-Z  222k/489# x 3 x 3r

BoS Belt Squat 150 x 5 x 8r
Belt Squat March 150 x 3 x 0:60
Seated Calf Raise SS 160 x 8

https://www.instagram.com/p/CLVgu16AgWt/?igshid=aipyc9y4krj8

DB Bench

February 13, 2021
Before Supper

DB Bench 100e x 3 x 8r
Dip RP 274 x 15-5-3
Seated Plate Raises (overhead) 25 x 3 x 25r
Seated CS Row RP 210 x 15-6-3
Hammer Curl 47.5 x 3 x 6r

https://www.instagram.com/p/CLQa_uSg0vw/?igshid=1mga42mosuhvh

Deads

February 11, 2021
Before Supper

Chilly in the basement. When the axle is that cold it makes the grip tricky. Lighter pull week to allow for a little recoup before another 3 week push.

DO Axle Deads 278 x 3/3/3/1/2/2/1/2/2

DO Axle High Pulls 213 x 3 x 3r

W1 Bench

February 9, 2021
Before Supper

Week 1. Could really feel my chest activating during the Bench singles. Weird. Was going to go for 10 reps but the 8th slowed a bit so I stopped there. I want to keep them paused and crisp.

Bench Press - Paused 136.5k x 8 x 1r
Bench Press 106k x 11/8/8
Band Pressdowns x 155 in 7 sets
Laying CS Row RP 110 x 12-4-3 - tough tonight
Nautilus Curl RP 100 x 15-5-3 (the think)

W10 Squat

February 7, 2021

Before Supper 

Week 10. Work sets are starting to feel like squats now with a little bit of blood pressure haha!

Took way to long to warm up tonight. Everything from my elbows to my ankles needed a thorough stretching just to get the bar on my back and to sink to parallel. 

Another little "tip" is I started mixing my protein with 2 scoops of pea and 1 scoop of whey concentrate, 1 tbsp of cocoa, and 1 tbsp of stevia. Tasty, high protein, and no gut issues. The pea has a really high protein content but tastes like crap. This doesn't taste half bad. 

Squat w/Iron-Z  216.5k x 3 x 3r
Pause Squat 171.5k x 1 - stopped. Didn't feel right

BoS Belt Squat 140 x 4 x 12r
Belt Squat March 140 x 3 x 0:60 - around 30 reps per leg
Seated Calf Raise SS 150 x 12

https://www.instagram.com/p/CLA4y-kAdd2/?igshid=1s1zyhtt3qnqk

DB Bench

February 5, 2021
Before Supper

Bad sleep and food. Groggy. I'm also thinking I'm working the progress to "linearly" even though the weights and reps are in waves. The overall "intensity" is always progressing with no really good reset period. I'm thinking when the weight jumps up I'll drop back to the original rep scheme and progress again by basing my reps on the AMRAP for the next cycle.

DB Bench 90e x 12/12/12/11-1/9-3 rest-pause last 2 sets. Just a couple of breaths
Seated Plate Raises (overhead) 25 x 2 x 25r
Seated CS Row RP 200 x 12-6-3
Hammer Curl 47.5 x 3 x 6r

Deads

February 3, 2021
Evening 

Left out the squats in case there's a little damage left in my thigh. 

DO Axle Deads 278 x 5 x 3r  - redo and clean up the last rep next time
Okie Deads 475 x 3 x 3r

Pulldowns RP 200 x 9-4-3 (I think)

W4 Bench

February 1, 2021
Before Supper

Week 4. Damnit! Going through my sessions and it looks like I'm getting better at reps in the 70 to 85% range but haven't been practicing heavy singles enough to get proficient enough to express my top end effectively. I think my barbell bench day may be converted to more singles practice. I think a Ditillo heavy rotation is in order.

Bench Press 143k x 1/1/1/1/1.5
Slingshot Bench Press 121k x 13/10/8

Nixed accessories