W2D2 Press

March 30, 2022

W2D2. Second "Big-15" session. First session outside this year. Sticking to the program. 

BB Press 95 x 5, 115 x 4, 135 x 3, 155 x 2, 185 x 1, 155 x 12

Dip w/Avr Band x 4 x 20r

Poundstone Curl x 

https://www.instagram.com/p/CbvxIpcp4c1/?utm_medium=copy_link

W2D1 Squat



March 28, 2022

W2D1. Warmed up with a bunch of bodyweight box squats before the bar. 

Front Box Squat CAT 

95k x 5 x 5r, 118.5/126/133.5/141k x 1

BB Row 245 x 3 x 8r

Leg Curl 50 x 4 x 20r

https://www.instagram.com/tv/CbqreZmp9Iq/?utm_medium=copy_link

W1D3 Press

March 24, 2022

W1D3

30' Incline DB Press 350 60e x 29-12-9 (50)

Skullcrushers 55 x 4 x 20r

Poundstone Curl x 70 - not bad. Not getting into the real "push" range yet. 

https://www.instagram.com/tv/Cbf8q6zI1Y3/?utm_medium=copy_link

W1D1 Bench/Row



March 21, 2022

W1D1 second run through. Got the bench in the right spot to keep all of the reps explosive. Last single slowed down. Definitely gets hit doing them after the volume. 

Bench Press CAT 98.5k x 5 x 8r, 105.5/111.5/118/125/131.5k x 1r

30' Incline DB Press 80e x 3 x 8r

Barbell Row 235 x 4 x 8r

Dead Hang 254# x 1:00

https://www.instagram.com/p/CbYru8RJWhf/?utm_medium=copy_link

W3D3 Back

March 17, 2022

W3D3. My back is Pumped! Stinking reps. A little bit figuring out the right weights and my timed rests.

Avr Band Assisted Pull-ups x 10 x 5r

CS Row 125 x 4 x 25r

Trap bar Shrug 65k x 5 x 20r - full stretch & 3ct

Left out the db rows and pulldowns. Enough for today.

W3D2 Squat/Deads

March 16, 2022

Power bar was in the rack so I decided to stretch out and use it today instead of the SSB. Had a big pop in my left chest during my stretching just to get the bar on my back and my elbows definitely aren't happy. Also decided to wear my old Toro belt for a change. Weight loss is pretty evident with the holes used.

Also need to figure out something for my right knee. Water on the cap for a month or so. No pain but I know it's not right. Maybe time to ice it and see what happens. I think it was from the form tweak wearing the heeled shoes…

Squat CAT 186k x 1, 163k x 3 x 3r, 139.5k x 3 x 5r - all work sets in 16:57

Deadlift CAT 365 x 3, 395 x 3, 445 x 3, 370 x 3 x 3r

Hindu Squat EMOM 8 x 10r

W3D1 Bench

March 14, 2021

W3D1. Gotta rejig the bench numbers. Went back through PC's stuff and his everyday max is about 85% then he's working his percentages off of that so a 75% actually works out to less than 65%. Hmmm… Definitely can't CAT with the current percentages and volume.

Bench Press 121k x 1, 107k x 8/8/8/7-1/5-3

Fixed Elbow Pulldowns 200 x 2 x 6r, 100 x 2 x 12r

Skullcrushers 55 x 4 x 20r

Poundstone Curl x 2 x 25r - made my wrist angry

W2D3 Squat

March 11, 2022

W2D3. BBII. Know what sucks? 160 leg curls in 5 days.

SSB Squat CAT 186.5k x 1, 163k x 3 x 3r, 141k x 3 x 5r in 18:53 including a poop

BB Row 235 x 3 x 8r

Leg Curl 50 x 4 x 20r

W2D3 Press

March 9, 2023

W2D3. AMRAP definitely wasn't where it should be. I'll blame the call.

Seated Press 38 x5, 47.5 x 4, 57 x 3, 66.5 x 2, "20 minute phone call" 76 x 1, 66.5 x 9

Dip w/Avr Band x 4 x 20r

Poundstone Curl x 60

W2D1 Squat

March 7, 2022

W2D1. First time with front squats in ages. Picked way too low of a EDM.

Front Squat CAT 107k x 1, 86k x 5 x 5r in 7:30. Way too easy.

BB Row 225 x 3 x 8r

Leg Curl 50 x 4 x 20r

W1D3 Press/Arms

March 3, 2022

W1D3. First time trying a 350 method set. Found a good starting spot at least. Skullcrushers were a lot different pushing the reps and low rests. 

Incline DB Press (350 method) 60e x 23-12-10

EZ Skullcrushers 70 x 19, 65 x 14, 55 x 20, 17

Poundstone Curl 45 x 45

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

W1D2 Squat/Deads

March 2, 2022

W1D2. Head cold. More Zenith. Was supposed to do the 5x5 in 15:00. Finished in 10:00 including setting up. Sweaty. Also went back to my flat Nano's and feel a ton more grounded. 

Also been consistently 250-252# for the past week or so. Should easily be in the 240# range this spring. 

SSB Squat CAT 174.5k x 1, 139k x 5 x 5r (10:00)

Deadlift CAT 365 x 3r, 395 x 3r, 445 x 3r, 365 x 3 x 3r

Hindu Squat 3 x 20r

https://www.instagram.com/p/Can8A6vrn96/?utm_medium=copy_link