W6 JJ - Squat 470 x a few

August 3, 2015
Afternoon

Week 6. Didn't eat today but felt okay. Paused the last 470 rep for funzies.

Squat
45 x 4 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
435 x 1
455 x 1
470 x 2, 2, 2, 2, 1, 1

Hatfield Squat
44 x 3
134 x 3
224 x 2
314 x 2 x 8r

Heavy Band Crunch 3 x 15r

Enough. Got barbecue to eat mang!

W3 JJ - Squat

July 13, 2015
Before Hot-dogs

Week 3. Kankle is freaking huge on the leg that was tattooed on Friday. Anywho, work needs to happen.

Front Squat
45 x 3 x 3r
135 x 2
185 x 1
225 x 1
275 x 1
315 x 1
345 x 1 - I think it's a PR. Felt a ways from my max yet.

Piston Squatting
225 x 3
315 x 1
340 x 6 x 5r

Superset
Banded Leg Curl Avr+MM x 2 x 15r
Weighted Crunch 55 x 2 x 12r

Gripper work between squat sets. Warmed up to:

Parallel Set - GHP5 x 3, 4
30mm Block Set - GHP5 x 2 x 4r
Strap hold w/5# - GHP5 x 1

3rd set of piston squats
https://instagram.com/p/5GKvZ4SmPF/

The 345 front squat
https://instagram.com/p/5GGKnJymID/ 

W2 JJ - Deads

July 9, 2015
Before Supper

Week 2.

Deadlift
135 x 3 x 3r
225 x 2
315 x 1
340 x 6 x 5r
First 3 worksets done double overhand. Supinated with the right after and feels a bit tweaky in my wrist.

SLDL
225 x 2 x 15r
Way out in front of my toes

NG / Chin / Pull-ups
BW x 2 x 2r each - 12r total

Band Crunch
Hvy x 6 x 15r

W2 JJ - Squats

July 6, 2015
Before Supper

Week 2. Second day playing with grippers since Friday. Feel pretty good to make some substantial gains if this is my current base.

Replacing the speed squats in this cycle with paused squats. Cause I like em!

Also just wearing my TK sleeves again this cycle.

Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
415 x 8 x 2r

Paused Squats
365 x 3 x 2r

Giant Set
45' Back Raise 52# x 3 x 8r
Band Leg Curl Avr+MM x 3 x 12r
Weighted Crunch 55 x 3 x 10r

Parallel Grippers - Between Squat Sets
T x 10
GHP5 x 3
2.5 x 1
3 (146#) - Right x close, 1, Left x 1, miss
GHP5 x 3 x 5r

W1 JJ - Squats, Cycle 3

June 29, 2015
Before Supper

Week 1, 3rd cycle. Super muggy and warm. Bad sleep last night because of the heat and stress.

Front Squat
45 x 3 x 3r
135 x 3
185 x 2
225 x 1
275 x 1
315 x 1
335 x 1
I'll keep pushing these up every week and see where I'm at.

Squat
225 x 2 x 2r
310 x 6 x 5r - piston squatting, fast and without lockouts

Giant Set
45' Back Raise x 3 x 12r
Band Leg Curl Avr x 3 x 20r
Weighted Crunch 40 x 3 x 12r

Took a video of my top two front squat sets and my second set of pistons just to indicate form.

W5 JJ - Deads

June 5, 2015
Before Supper

Week 5. Couldn't keep my pace from the last 5th week hitting 8 work sets in 15 minutes but I'm content with hitting 6. That's still a dozen reps at 90% of my working max in 15 minutes.

Deadlift
135 x 4 x 3r
225 x 2
315 x 1
365 x 1
405 x 1
455 x 1
505 x 6 x 2r in less than 15 minutes

Speed Pulls
335 x 10 x 1r

NG Chins
BW x 5 x 2r

Band GM's
Hvy Blk JS x 2 x 15r - Quite a bit tougher than the heavy blue bands I picked up a month or so back.

Weighted Crunches
40 x 4 x 12r

W4 JJ - Deads

May 29, 2015
Before Supper

Week 4. Just a rep day.

Deadlift
135 x 4 x 3r
225 x 3
315 x 1
365 x 6 x 5r

TnG Deadlift
280 x 15 - one set was enough. These suck haha!

BB Row
280 x 3 x 6r

Weighted Crunches
40 x 4 x 10r - ouchy

W4 JJ - Squat

May 25, 2015
Before Supper

Week 4. I took a stim drink prior to today's workout and it effed me up. Been going a couple of months now without really taking anything zazzy. The buzz today had me bouncing off of the walls and I had a tough time staying focused. Weight and movements felt great but my brain was off course.

Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
435 x 6 x 2r - paused the last set. Easy peasy.

Speed Squat
280 x 6 x 2r - man these hit me. Not a bead of sweat today until I started these.

BB GM's
185 x 3 x 12r

Hanging Knee Raises
BW x 3 x 6r

W3 JJ - Squat

May 18, 2015
Before Supper

Week 3. Still sick. Lots of mucus from my sinuses and lungs. Cardio capacity is really crap now. Kept with a lighter weight with the front squats as the choking was really exasperated today. Back squats went good yet and finished all of my worksets within 18 minutes.

Front Squat
45 x 4 x 3r
135 x 2
225 x 3 x 2r

Squat
225 x 2 x 2r
315 x 1
330 x 6 x 5r

BB GM's
185 x 3 x 10r

Hanging Knee Raises
BW x 3 x 5r

W2 JJ - Squat

May 11, 2015
Before Supper

Week 2. Woke up with a sore throat today and it's still bugging me during squats. Weird getting sick in the spring.

Squat
45 x 4 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
410 x 8 x 2r - less than 30 minutes including bsing on Facebook.

Speed Squat
255 x 6 x 2r - 30s

GM's
135 x 3 x 15r

Standing Band Crunches
Avr x 2 x 30r

Tonight's workout music. Figured I'd post this to give folks an idea of my "upbeat and feel good" workout tunes.

http://www.youtube.com/watch?v=6q8Zvc0t2M4&sns=em

W1 JJ Cycle 2 - Squats

May 5, 2015
Before Supper

Second cycle, week 1.

Front Squat
45 x 4 x 3r
135 x 3
225 x 2
275 x 3 x 2r

Squat
275 x 1
305 x 6 x 5r

BB GM
135 x 2 x 15r - work on good stretch and good speed on the concentric

Standing Band Crunch
Avr x 2 x 30r

W7 JJ - Squat

April 20, 2015
Before Supper

Week 7. Elbows are still effed from arm wrestling practice a week ago and there's a ton of pain getting under the bar to squat. Still wearing my light red striped 2 meter Valeo wraps. Not much in the way of pop but my knees feel healthier using them vs sleeves.

Front Squat
45 x 4 x 3r
135 x 2
185 x 2
225 x 2
275 x 2
290 x 2

Squat
225 x 2 x 2r
315 x 1
375 x 6 x 4r

Seated Band Leg Curls
Avr x 3 x 20r

45' Back Raise - leaving these alone as I've got a pretty good deadlift session coming up later this week.

Standing Band Crunch
XH x 3 x 20r

W6 JJ - Squat

April 13, 2015
Before Supper

Week 6. Went to an arm wrestling practice yesterday for the first time since probably mid-November or so. Had some strong pullers there to help me tweak my elbows good for the week. That said I'm glad I've got a bow bar to squat with. Definitely weaker with it vs a power bar I think due to a slightly different position and the inability to get as tight up top. I also played with my different wraps to check feel and to give my clicky knee support before it got the chance to yip at me. Anywho.

Bow Bar Squat
54 x 3 x 3r
144 x 3
234 x 2
324 x 1
374 x 1
414 x 1
449 x 6 x 2r

BB Speed Squat - 30s
304 x 6 x 2r

Giant Set
Banded Leg Curl Avr x 2 x 20r
45' Back Raise x 2 x 12r
Standing Band Crunch Avr x 2 x 25r

W5 JJ - Squat

April 6, 2015
Before Supper

Kicking off week 5 with a bad combo of to many stims and to much old grocery store sushi. You win some, you lose some.

Left knee got clicky again after my 3rd workset of back squats. Threw on some loose wraps and it seems to have helped.

Front Squat
45 x 3 x 3r
135 x 2
185 x 2
225 x 2
275 x 2
285 x 2

Squat
225 x 2 x 2r
315 x 1
350 x 5 x 4r, 8r

Seated Band Leg Curls
Avr x 2 x 18r

Superset
45' Back Raise
BW x 2 x 10r

Standing Band Crunch
Avr x 2 x 20r

W2 JJ - Deads

March 19, 2015
Noon

W2 of Jesse's program. Rushed it though my lunch hour. Busy - busy.

Deadlift
135 x 4 x 3r
225 x 2 x 2r
315 x 1
335 x 6 x 5r

Snatch Grip Pulls from Blocks
225 x 2 x 15r

BB Row
295 x 3 x 5r

Kneeling Band Hip Thrust
Lgt x left these out. The snatch grip pulls hit my glutes and low back good.

Superset
Low Cable Row w/big V
200 x 2 x 15r

Standing Band Crunches
Avr x 2 x 20r

W2 JJ - Squat

March 16, 2015
Before Supper

Second week of Jesse's programming and second day of grip training. I was still sore into the flexors today from Friday's gripping.

Grip between main work sets

Squat
45 x 4 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 8 x 2r

Speed Squats - 30s
255 x 6 x 2r

Seated Band Leg Curls
Avr x 3 x 20r

45' Back Raise
BW x 3 x 12r

Ab Wheel
BW x 3 x 8r - holding back a bit. I was sore as hell for a few days last time so I'll just repeat last week and hopefully not get that sore. Strong enough to do many more reps but I'm not acclimatised to recover from it yet.

Grip Stuff
40# blob to 3 singles and a double

GHP 5 x 5 x 2r

DB Wrist Curl 80 x 3 x 15r

W1 JJ Deads

March 12, 2015
Before Supper


Week 1 with Jesse's program yet. Took a deads video to check my form. I'm using my Westside bar. Little stiffer than my TPB and a bit less aggressive knurling.

Deadlift - paused until the work set
135 x 4 x 3r
225 x 2
315 x 2
405 x 1
440 x 3 x 6r

Speed Pulls - 10s rests
275 x 12 x 1r

BB Row
275 x 5
295 x 3 x 5r

Kneeling Band Glute Bridge - David Hansen Stuff
Lgt x 20, 20, 15 - 20s rest

Standing Band Crunch
Avr x 3 x 20r

JJ Week 1 - Squat

March 9, 2014
Before Supper

Start of a couple things this week.

One is I'm cutting weight again. Yesterday morning I was 270#. I'm doing an EC stack probably ramp up for 3 weeks, one off, and so on. I'm also restricting calories after 8pm and only having one scoop of whey with water until lunch.

The second one is Jesse Jobe asked if I'd like to try his programming for 8 weeks. I know it's a shitty time to test while I'm cutting but I'll still get a good idea. I just want to stave off the eating for strength for a bit.

Little light headed. Getting adjusted to training without a food bloat haha!

Front Squat
45 x 4 x 3r
135 x 2
185 x 2
225 x 2
275 x 2 x 2r

Back Squat - training stuff so back to high bar
225 x 3
300 x 6 x 5r

Paused Seated Band Leg Curl - good for hammy cramps
LGT x 3 x 15r

Superset
45' Back Raise BW x 3 x 10r
AB Wheel BW x 3 x 8r

Deload Bench

February 24, 2015
Before Supper

Last workout before Saturday's testing.

Bench Press
45 x 3 x 15r
135 x 5
185 x 3
225 x 2
275 x 5 x 2r

Standing Band Crunch
XH x 3 x 15r

W6 - Press

January 16, 2015
Before Supper

Seated DB Press - Unsupported
25e x 3 x 15r
40e x 5
65e x 15, 13, 13

Spoto Press
135 x 8
225 x 5
260 x 4 x 6r

Chuck V. Row w/Band
Doubled MM x 4 x 20r - crazy low lat pump!

Band Crunch
Avr x 4 x 15r