Press

September 29, 2021

Finding my working weight again with a few of these exercises. Haven't done a few of them in ages. 

• Speed press 155-175/185/195 x 3r
• DB Bench 110e x 4 x 5r
• Dips 265/275/285/295 x 6r
• DB Skullcrushers 40e x 15, 35e x 3 x 15r
• Reverse EZ Barbell Curl 65 x 20, 55 x 20

W5 Squat

September 28, 2021

Week 5. Mah glutes! If your ass isn't get hit on squats you aren't going deep enough. Tossing GHR back in the mix. I'll take it easy to build some tolerance over the next couple of sessions. Added another 5 seconds to my dead hang. Good stuff.

SSB Squat 154k x 6 x 5r
DO Axle Deads 278 x 5 x 5r + forgot the hold
GHR BW x 3 x 8r
Dead Hangs 264 x 1:10/0:50/0:50
Seated Calf Raise RP 180 x 35-12-10-10

Press

September 23, 2021

Only went to 185 as the bar speed dropped a bit. Looking forward to some more mountains this weekend. 

• Speed press 135/155/175/185 x 3r
• Push Press 185 x 8r
• Arnold Press 55e x 3 x 12r
• Front Lateral Raise 25e x 3 x 12r
• Seated High Incline Shoulder Press 65e x 5 - too cooked
• Dead Hang x 3 x 0:45

Deads

September 22, 2021

Start of a new cycle. Deadlifted double overhand to a single at 425. Grip doesn't feel as sharp today.

Deadlift 425 x 6 x 3r
DO Axle Deads 278 x 3/1 - not there today. Rest
Dead Hang 267 x 3 x 0:45 (75%)
Seated Calf Raise RP 180 x 30-14-10-8

Bench

September 20, 2021

Still working on good strict press reps by putting my head through. 1,000's of reps not doing it is a tough thing to break now. Hoping it'll improve my overhead in the long run. My left feels wonky locking out like this though. Repetition should help. Seriously considering a gym membership for the winter to keep up the overhead work.

Side note; I'm thinking I've got some work stress creeping into my lifting gas tank.

Strict Press 195 x 3 x 3r - felt heavy enough for technique work.
DB Bench 110e x 3 x 5r
DB Row 120e x 8/8/20 - cardio! One quick reset right and 3 left. Tendon still jacked up.
Dead Hang 264 x 3 x 0:45
Band Laterals x 2 x 20r

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

W4 Squat

September 17, 2021

Week 4

SSB Squat 186.5k x 8 x 2r
DO Axle Deads 278 x 4 x 3r +0:15 hold
SS Dead Hang 266 x 3 x 0:45
SS Sissy Squat x 5 x 10r
Ring Row RP x 25-9-6-6
Seated Calf Raise RP 175 x 35-12-10-9

Press

September 15, 2021

First time playing with the log in a couple of years. Passing clouds are a bugger.

Hot damn! Dead hangs felt great!

12" Log Strict 200 x 2/3/2/2/2
Seated DB Press 50e x 3 x 15r
Dead Hang 265 x 1:05 (good PR), 75% x 0:45, 0:45
Pulldowns RP 210 x 13-3 dunno. Nothing there.

Deads

September 13, 2021

I always warm-up to at least 405 with double overhand and tonight it felt like I could've held it forever. I guess the dead hangs and dumbbell rows are maintaining my grip at least. Went DO up to two sets of chains (~477). Popped my thumb but my fingers had a good enough crimp the bar was stable. Stopped the DO there satisfied with what's happening.

Deadlift w/Chains Every 1:30 x no 405+5c (585) x 5 x 1r
DO Axle Deads 278 x 3 x 3r +0:18 hold
Dead Hang 265 x 3 x 0:35 (75%)
Seated Calf Raise RP 175 x 30-10-9-8

https://www.instagram.com/p/CTyCCI-J337/?utm_medium=copy_link

Bench

September 9, 2021

Adding extra pressing in. Focus is on getting more comfortable popping my head through and locking out there. A bit beat up so I stopped early too. 

Strict Press 205 x 3 x 3r
DB Bench 100e x 8/8/8/8/9

https://www.instagram.com/p/CTnx2CyJtiA/?utm_medium=copy_link

W3 Squat

September 8, 2021

Week 3. Everything felt good other than my fingers still being messed up. Seems to only limit very specific movements at least.

On the one armed dead hangs I could sure feel a stretch in my right bicep. Right is substantially weaker at this.

SSB Squat 143k x 6 x 5r
DO Axle Deads 273 x 8 x 3r +0:16 hold
One Arm Dead Hang
264 R - 0:10, 0:15, 0:16 x  L - 0:15, 0:15, 0:20
Ring Row RP x 20-10-6-5
Seated Calf Raise RP 175 x 23-12-7-6

https://www.instagram.com/p/CTlKx9RJODB/?utm_medium=copy_link

Press

September 6, 2021

Getting used to the push pressing. Going to take a couple of sessions to get everything firing right. Pretty telling when my strict press is damn near the same as my push. I might do a quick 3x3 first on my bench days too.

Push Press 225 x 3 x 3r
Strict Press 225 x 2, 205 x 3 x 3r - had a misload with an extra plate one one side for my first set at 205. Oh well.
Pulldowns RP 210 x 12-5-4-3
Dead Hang - Skipped today

Deads

September 3, 2021

Deads are feeling great. I'll have to see where I am with straight weight after this cycle or another one. One more session to finish off this one. Gimpy finger pulleys we're getting to me on the axle so I stopped early. 

Deadlift w/Chains EMOM 405+4c (549) x 8 x 1r
DO Axle Deads 273 x 6 x 3r
Dead Hang 264 x 3 x 0:35 (75%)
Seated Calf Raise RP 230 x 13-8-6-6

https://www.instagram.com/p/CTYXJ6_lUYc/?utm_medium=copy_link

Bench

September 1, 2021

Dumbbell Bench Press 100e x 4 x 8r
DB Row 120e x 8, 8, 15
DB Wrist Curl 55 x 20, 20, 15
Dead Hang 264 x 3 x 0:45