W2 Bench & Squat

January 31, 2022

Week 2. Everything was feeling great but my right knee had a little "off" feeling on the 6th set of squats so I stopped there. Might be the little changes due to wearing heeled shoes. Still within this weeks rep range anyways. 

Bench Press 105.5k x 6 x 5r

SSB Squat 186.5k x 6 x 2r

Seated CS Row RP 175 x 23-10-10-10

Nautilus Curl RP 110 x 10-5-4-3

16" Box Steps +40# (303#) x 3 x 15r

https://www.instagram.com/p/CZarMFTp9Rq/?utm_medium=copy_link

W1 Bench/Deads

January 27, 2022

Last week 1 session. Weird twinge for the past couple of days on my upper calf/behind my right knee. I'll have to be careful around it. 

CG Bench 92k x 6 x 5r

Deadlift 385 x 4 x 4r, 445 x 2 x 2r, 385 x 8

Barbell Row 225 x 4 x 6r

45' Hyper x 3 x 10r

https://www.instagram.com/p/CZQV5l_JvYI/?utm_medium=copy_link

Press/Bench Stuff

January 25, 2022

Week 1. Freaking pumped!

Seated Press 66.5k x 5 x 5r
DB Bench 100e x 3 x 8r
EZ Skullcrushers/CG Bench 85 x 11-11, 10-10
Fixed Elbow Pulldowns RP 150 x 12-6-4-3-3-3
Laterals RP 15e x 25-10-7-5-5 immediately to no weight x 12

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

Press/Bench

January 25, 2022

Week 1. Freaking pumped!

Seated Press 66.5k x 5 x 5r
DB Bench 100e x 3 x 8r
EZ Skullcrushers/CG Bench 85 x 11-11, 10-10
Fixed Elbow Pulldowns RP 150 x 12-6-4-3-3-3
Laterals RP 15e x

W1 Bench & Squat

January 24, 2022

Week 1. Shuffling stuff up a bit. Going to keep the deadlift on a 9 week cycle but I'll do some sort of press 3x a week. Deads I'll do Ortmeyer stuff, Squat will be the Jobe progression, and for presses I'll go 70% adding 2% per week to 80% at 6x5r or 6x4r depending on how I feel. The last week will be 80% 3x3r. Some bodybuilding assistance at the end. 

I also figured out why my light was flickering last time. My squat cage was resting directly against a fluorescent bulb. Whoops!

First day in the Do-Wins. Needed to narrow my stance about 4" for my knees to feel okay. 

Bench Press 102k x 6 x 5r

SSB Squat 141k x 6 x 5r

Seated CS Row RP 150 x 25-10-10-10

Nautilus Curl RP 110 x 10-5-3-3

https://www.instagram.com/p/CZInLuDJw8W/?utm_medium=copy_link

Futzing bench

January 20, 2022

Futzing week. Playing with barbell bench for the first time since last summer. Not a lot of strength gone. Need to get the groove back though. 

Bench Press 146k x 1, 117k x 3 x 5r

16" Box Step 262# x 100 in 6:27

https://www.instagram.com/p/CY-PfySJlk5/?utm_medium=copy_link

Sick Stuff

January 19, 2022

Don't feel great but wanted to do a little something. Been meaning to incorporate step-ups for ages. Kept the volume down a tad as I need the recovery for other things. 

Step-ups to 15" Box 263# x 3 x 100r = 375' up, 375' down

https://www.instagram.com/alberta_gripsport/p/CY7pMZxvdfT/?utm_medium=copy_link

W5D2 Press

January 17, 2022

W5D2 of press. No zazz tonight. Thinking I may do a full reset with 5-10% less on the training max as it was a true RPE 10 and my squats and deads are resetting now as well. 

Elliptical 10:00
Seated Speed Press 93k x 3 x 1r

https://www.instagram.com/tv/CY2f5WhogS3/?utm_medium=copy_link

W4 Deads

January 13, 2022

Week 4. Pulled up to a weight that made me work a bit and stopped there. First time pulling "heavier" straight weight from the floor in a minute. 

Elliptical x 10:00

Deadlift

DO to 405 x 3r during warmups 

495/515/535/555 x 1r

https://www.instagram.com/tv/CYsThfPICc6/?utm_medium=copy_link

W5D1 Press



January 11, 2022

W5D1. Went pretty good today. I think I'll definitely need to drop to a 6x4r scheme next week though. Also smash my thumb good between some plates during my warmup which is super fun. Upper abs are pretty cooked from that squat recovery yesterday too. 

Seated Press 78k x 5 x 5r
CG Bench Press 90k x 14/11/
DB Side Raise 15e x beat myself with complexes
EZ Curl 135 x 5 x 3r

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

W8 Squat

January 10, 2022

Week 8. Wore my Dynamo's to see if it helps with the heel pain. Looks like the Do-Wins will be here early February. 

Elliptical x 10:00

SSB Squat 211.5/222/232/245 x 1r

Elliptical x 10:00

https://www.instagram.com/tv/CYkhwmFIUMb/?utm_medium=copy_link

W4D2 Press

January 6, 2022

W4D2 of press. Pretty happy with the dumbbells.

Seated Speed Press 62.5k x 10 x 3r
DB Bench 120e x 3 x 5r
EZ Skullcrusher 115 x 3 x 8r
Fixed Elbow Pulldowns 165 x 3 x 12r
Nautilus Curl 100 x 3 x 12r

Tomorrow January 7
RT Picks 99.2 x 3 x 10r
TTK 8 x 3 x 10r

W3 Deads


January 5, 2022

Week 3. These pin pulls/lockouts hit my hammies hard. Good.

Deadlift 455 x 1
Rack Pull P-6 222/272.5/292.5/312.5/332.5k x 1, 272.5k x 12r
Shrug 222k x 2 x 10r
Sissy Squat x 2 x 15r

RT Picks 99.2 x 3 x 10r
TYK 8 x 3 x 10r

W4D1 Press

January 3, 2022

W4D1. Might start with 6x4r on the next couple of weeks. Either that or I'm just having a less than stellar day today.

Seated Press 76k x 5 x 5r
CG Bench Press 90k x 12/10/9
DB Side Raise 25e x 18/15/12
EZ Curl 105 x 12/10/9

Between Sets
RT Picks 99.2 x 3 x 10r
TTK 8 x 3 x 10r

W7 Squat

January 2, 2021

Week 7. Lost 10# over the past week. Just did one run through on the giant set. Legs are already a bit wobbly and I've got stuff to do right away so I don't need to be completely gimped. 

SSB Squat 168k x 6 x 5r

Giant Set: x 1 x 15r
   GHR
   Hyper
   Sissy Squat
Standing Calf Raise 4 x 50r

https://www.instagram.com/tv/CYPhd0-ITwF/?utm_medium=copy_link