W5 Press

June 30, 2022

Week 5. Forgot to unload the weight after my single at 210. After the second rep I felt like it was a bit heavier feeling than I remembered lol! Lost my balance a bit on my video'd set of dumbbell bench but luckily I recovered. Interesting day in the basement. 

Shoulder mobility 

Strictish Standing Press 115 x 5, 140 x 4, 165 x 3, 185 x 2, 210 x 1/2, 185 x 8

DB Bench 100e x 10/8/8 - weird day

Wide Grip Pulldowns 100 x 3 x 20r

Incline DB Curl 40e x 3 x 10r

https://www.instagram.com/p/CfcL9bQvMng/?igshid=YmMyMTA2M2Y=

W7 Squat

June 28, 2022

Week 7. Felt good. Next week is the last week of this cycle. I'll have to see how I feel in regards if I just want to do what's prescribed or to try for a new max which basically everything is as I haven't pushed the box squat before anyways. 250k will be a nice goal though. 

SSB Box Squat 176.5k x 5/5/5/5/5/10

Seated Band Leg Curl AVR & MM x 3 x 20r

CS Row 225 x 15/15/25

https://www.instagram.com/p/CfXk3e1pyk1/?igshid=YmMyMTA2M2Y=

W7 Bench

June 27, 2022

Week 7. Blobbing between sets. Noon. Rush. 

Shoulder Mobility 

Bench Press 123.5k x 3 x 5r

30' Incline DB Bench 95e x 2 x 6r, 65e x 2 x 12r

Barbell Row 285 x 3 x 5r

Incline EZ Skullcrushers 65 x 3 x 20r

Strict EZ Curl 65 x 3 x 20r

https://www.instagram.com/p/CfUdMRTvPNj/?igshid=YmMyMTA2M2Y=

W6 Deads

June 23, 2022

Week 6. There. Halfway to the 12 weeks of this cycle. Light touches on the AMRAP. 

Deadlift 395 x 4 x 4r, 450 x 2r, 500 x 2r, 395 x 12r - can you guess which rep squarted? Haha!

RDL 320 x 3 x 6r

CS T-Bar Row 90 x 3 x 10r

https://www.instagram.com/p/CfKtPzWpr9C/?igshid=YmMyMTA2M2Y=

W4 Press

June 21, 2022

Week 4. Switched a couple exercises out. DB bench felt really unstable to start with. Must just be getting reacquainted with the exercise. Wish I had a different pulldown machine so I could get a better stretch at the top. That was a big advantage doing the fixed elbow stuff. 

Shoulder mobility 

Strictish Standing Press 105 x 5, 130 x 4, 150 x 3, 175 x 2, 205 x 1, 175 x 9r - good enough

DB Bench 100e x 5/10/10

Wide Grip Pulldowns 100 x 3 x 20r

Incline DB Curl 40e x 3 x 10r

https://www.instagram.com/p/CfFhgArpt7l/?igshid=YmMyMTA2M2Y=

W6 Squat

June 20, 2022

Week 6. Holy crap these sleeves need a wash! Psyched up a bit for my last set of squats. Felt like I could've done 10 reps. Still working at finding a good working weight with the split squats. Goal will be to get 315# for a single with each leg this year. 

SSB Box Squat 211.5k x 8 x 2r

Seated Band Leg Curl AVR & MM x 3 x 20r

CS Row 225 x 15/15/20

SSB Bulgarian  Split Squat 80k x 3 x 8r

https://www.instagram.com/p/CfDJtSkrewd/?igshid=YmMyMTA2M2Y=

W6 Bench

June 15, 2022

Week 6. Blob holds and negatives between bench sets. I'm kinda surprised how strong I feel with this since it's been so long. I'm thinking blobbing will be my sole grip effort for awhile. 

I also think I'm rehabbing my shoulder good as the niggle is disappearing and the benching is feeling okay. 

I don't mind getting a bit sloppy with the rows as all of my other rows are strict, chest supported. 

Also wondering if anyones wanting to train some strongman events around Calgary/Airdrie mid Saturday afternoon?

Shoulder Mobility 

Bench Press 126k x 4 x 3r

30' Incline DB Bench 95e x 2 x 6r, 65e x 2 x 12r

Barbell Row 285 x 3 x 5r

Incline EZ Skullcrushers 65 x 3 x 20r

Strict EZ Curl 65 x 3 x 20r

https://www.instagram.com/p/Ce2TEWoLgDI/?igshid=YmMyMTA2M2Y=

W5 Deads

June 13, 2022

Week 5. Start of another wave. Sleepy. Took my pre-workout and then had a 30 minute nap. Still dozy.

Deadlift 385 x 4 x 4r, 440 x 2r, 490 x 2r, 385 x 12r

RDL 295 x 3 x 6r

CS T-Bar Row 90 x 3 x 10r

W3 Press

June 13, 2022

Week 3. Long drive then straight into this to beat the rainstorms that are gathering as I only get to do standing overhead outside. I hate training at this time and without some food in my gut. 

Shoulder mobility 

Strictish Standing Press 105 x 5, 130 x 4, 150 x 3, 175 x 2, 200 x 1, 175 x 11

Dip 262 x 20/15/10

Fixed Elbow Pulldowns 250 x 2 x 6r, 160 x 2 x 12r

Incline DB Curl 40e x 3 x 10r

https://www.instagram.com/p/CeujYiwLkZB/?igshid=YmMyMTA2M2Y=

W5 Squat

June 9, 2022

Week 5. Noon. 

SSB Box Squat 163k x 6 x 5r

Seated Band Leg Curl AVR & MM x 3 x 20r

CS Row 200 x 15/15/23

SSB Bulgarian  Split Squat - going to leave these just for my low rep waves of squats. Legs are good. 

https://www.instagram.com/tv/CemHU7XIvLs/?igshid=YmMyMTA2M2Y=

W5 Bench

June 8, 2022

Week 5. More shoulder stretching/flexibility stuff prior. 

Bench Press 123.5k x 4 x 4r

30' Incline DB Bench 95e x 2 x 6r, 60e x 2 x 12r

Barbell Row 121k x 3 x 8r

Incline EZ Skullcrushers 60 x 3 x 20r

Seated Incline Hammer Curl 30e x 3 x 15r

https://www.instagram.com/p/CekClaVJjay/?igshid=YmMyMTA2M2Y=

W2 Press

June 1, 2022

Week 2. Triceps are still damn sore from those stretched out Skullcrushers on Sunday. 

Band Pullapart Press 3 x 10r

Strictish Standing Press 95 x 5, 115 x 4, 140 x 3, 165 x 2, 195 x 1, 165 x 14

Dip w/LT Band 3 x 20r - cut a set due to triceps

Fixed Elbow Pulldowns 250 x 2 x 6r, 160 x 2 x 12r

Incline DB Curl 40e x 3 x 10r - ho boy! Stick here for a bit

https://www.instagram.com/p/CeRdnbYPR_s/?igshid=YmMyMTA2M2Y=