Squat

July 30, 2021

Little pain at the top of my left kneecap. I'll have to watch that. 

SSB Squat 161k x 6 x 5r
DO Axle Deads 268 x 5 x 3r plus 0:13 hold
Seated Calf Raise 175 x 3 x 20r

https://www.instagram.com/p/CR-O4Q5FCkQ/?utm_medium=copy_link

Press

July 28, 2021

Last session at this weight. Bump up to 195 and start at a 5x5 again next week. Going to start doing daily dislocates as well.

Anyways, liking these sessions. Simple and effective.

Strict Press 185 x 7 x 5r
Pulldowns 210 x 5 x 10r

Deads

July 26, 2021

Beginning of another ramp up.

Deadlift 405 x 5 x 3r
DO Axle Deadlift 263 x 8 x 3r plus 0:14 hold
Seated Calf Raise 90s 175 x 4 x 15r

https://www.instagram.com/p/CRz3c5ZAPF6/?utm_medium=copy_link

Bench

July 25, 2021

Doing a bit of dumbbell bench to give my shoulder a break plus I can't really torque up the wraps with fresh tattoo work over my wrist and hand. I'll do a cycle or two of my dumbbell step progression. Still some summer fat guy minimalism. Having a real tough time finding zazz today. Got out with some friends for a birthday yesterday which was great. Drives in the amount of isolation I live in though. 

I did a few mills as well with the club but they definitely didn't look nice enough to record. More practice = more fluid. 

Dumbbell Bench Press 90e x 3 x 12r
DB Row 115e x 3 x 10r
Clubbell Stuff 25#

https://www.instagram.com/p/CRxRcaRAb0Z/?utm_medium=copy_link

W6 Squat

July 21, 2021

Bad sciatic pain down the back of my right leg since my last squat session. Kicked in about 2 days after. Neoprene and my spud briefs to help. Also went with the SSB to keep the weight down a bit and to give my shoulder a break.

SSB Squat 191.5kg x 8 x 2r
DO Axle Deadlift 263 x 7 x 3r
Seated Calf Raise 90s 175 x 3 x 15r

https://www.instagram.com/p/CRnDeelAbAH/?utm_medium=copy_link

Press

July 19, 2021

More old guy minimalism.

Strict Press 185 x 6 x 5r
Pulldowns 210 x 4 x 10r
25# Clubbell for a bit to feel better

W6 Deads

July 16, 2021

Last week of this ramp up. Add 20# and go for another 6 weeks. 

Air Bike 10/20 for 5 minutes
Deadlift EMOM 385+5c (565) x 5 x 1r
DO Axle Deadlift 263 x 6 x 3r
Seated Calf Raise 90s 175 x 3 x 20r

https://www.instagram.com/p/CRaA6AVg-XQ/?utm_medium=copy_link

W9 Bench

July 14, 2021

Start of the final wave with this program. My left shoulder is getting pretty jacked. After this cycle I think I'll do another run with the dumbbells to heal up before using the barbell again.

1a Bench Press 144.5kg x 1, 126kg x 3 x 5r
1b Pullaparts x 3 x 50r
DB Row 110e x 5 x 10r

https://www.instagram.com/p/CRU7uNYAO6q/?utm_medium=copy_link

W5 Squat

July 12, 2021

Week 5

Front Squat 121kg x 5 x 2r
1a Squat 156kg x 6 x 5r
1b DO Axle Deadlift 263 x 5 x 3r

Full RoM DB Wrist Curl 45e x 3 x 20r
Seated Calf Raise 170 x 3 x 20r Slow & Paused

Press

July 9, 2021

Strict Press 185 x 5 x 5r
Pulldowns with the new Handle 210 x 3 x 10r

Futzing with Stones and D-Ball

https://www.instagram.com/p/CRIA35VAZwi/?utm_medium=copy_link

W5 Deads

July 7, 2021

Air Bike 6 min, 588 watt
Deadlift EMOM 385+4c (529) x 8 x 1r
DO Axle Deadlift 258 x 8 x 3r
Seated Calf Raise 90s 170 x 3 x 20r

https://www.instagram.com/p/CRC6bFxAur1/?utm_medium=copy_link

W8 Bench

July 5, 2021

Pretty happy with this. Probably the strongest bench session I've had in a long time. Seems like reduced frequency is agreeing with me as with cutting volume. Diet has been crap as well.

1a Bench Press 152k x 1, 137k x 5 x 3r
1b Pullaparts 25/50/50
DB Row 110e x 4 x 10r

https://www.instagram.com/p/CQ9tDPRAMdJ/?utm_medium=copy_link

W4 Squat

July 4, 2021

Week 4. Been too hot and muggy up until today. Still really high humidity. Minimal.

1a Squat 191.5k x 6 x 2r
1b DO Axle Deadlift 258 x 6 x 3r

Full RoM DB Wrist Curl 40e x 35/25/20
Seated Calf Raise 170 x 35/20/23