W4 JJ - Squat

July 20, 2015
Before Supper

Week 4. Played around with some more grip tonight. Hands were too cooked to do much with the Baby Inch by the time I got to it.

I also wanted to try something different for my quads so I tried sissy squats for the first time. I could've done a lot more reps per set but I figured I'd best see how I feel after these and they did build up good. More towards the centre of the thigh and up I feel them.

Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
440 x 6 x 2r

Paused Squats
375 x 3 x 3r

3-Way Calf Raises
BW x 40, 30, 25

Sissy Squats
BW x 5 x 5r

Grip done between other sets

Grippers, warm-up to
GHP5 x 3
GHP5 30mm Block x 3 x 5r
HG250 Bouncies w/25# x 3 x 5r

Some 40# blob picks and a right handed curl.

Some Baby Inch hops to about knee level.

W2 - Press

March 20, 2015
Noon

Week 2, lazy day. Just get some work in.

Seated BB Press
45 x 3 x 10r
95 x 5
125 x 6, 6, 6, 6, 15

Superset
BB Curl 45 x 10, 95 x 2 x 12r - really hurts my wrist

Dip BW x 9, 9, 10

Some Baby Inch lifts between sets.

W5 - Press

January 9, 2015
Before Supper

Just some of the extra. Also throwing in a bit of extra unilateral leg work to help with strength imbalances based on Phil's suggestion.

Seated DB Press - No back support
25e x 3 x 15r
40e x 5
65e x 3
80e x 5, 5, 8
Just felt I should mention I drop these down to my shoulders on each rep and not just to the top of my head. It's assistance work right? Full RoM.

Spoto Press
45 x 2 x 10r
135 x 5
225 x 3
255 x 4 x 6r

Forward Lunges Between Benching
80 x 3 x 5r

Ring Row
BW x 3 x 25r

Crunches 3s Contractions
BW x 3 x 15r

Between sets:
40# blob hops
Blobexxe lifts
45 hub rows
45 plate key pinch up to 95# to 6" or so

W5 - Squat "Heavy"

January 8, 2015
Before Supper

Low back is still pumped..... One thing about this program (well a couple of things); I'm not liking flipping around exercises so much and without getting enough volume prior to switching anyways.

Today is supposed to be my heavy squat day which only called for 3 sets of doubles at 85%. I'm no expert but 6 total reps at that percentage isn't going to do it for me. Granted I pulled back and based everything off of a training max but still. The other main squat sets on this day are insufficient for me to really feel good about the workout. I'd rather kill the competition lift then get some assistance on lagging body parts but this seems a guy's hitting the first 2 assistance exercises basically the same and not even hitting the lower threshold of Prilipin's chart.

Anywho I'm in about that 80% range so I just wanted some good work their then back off of lifts that'd aggravate my back and then call it.

Squat
45 x 5 x 3r
135 x 5
225 x 3
315 x 2
365 x 1
405 x 6 x 3r

B Squat
40# x 3 x 12r - Need more unilateral work as the left is lagging.

McGill Pull-up
BW+10# x 7r

Bunch of 135# Baby Inch picks and 40# blob hops between sets.

Extra Arms

September 28, 2014
Afternoon

Went to armwrestling practice last night for the first time since the end of August. A little beat up but not too bad. Need a lot more work.

EZ Reverse Curls
35 x 10
55 x 10
75 x 5 x 10r

135# Baby Inch Hops and Picks

Table Wrist Curls w/Cable
50 x 4 x 10r

DB Wrist Curl Full RoM
65 x 10, 8, 8

HH Kick-ups and Holds
10 x 4 x 8r

Some Extra Arm Stuff

June 25, 2014
Noon

Just some extra stuff.

Played with the baby Inch

DB Wrist Curls w/Manus
80 x 20
85 x 18, 15

Cyplenkov Wrist Curls w/T Handle
20 x 20, 20, 15

1" Wrist Roller - Extensors
25# x 2 x 1r

D1, B2 - Squat

June 9, 2014
Before Supper

Played a little smarter with the weight and reps on the core work. Timed rests play a big part but I feel like my conditioning is getting much better. Time for a Don Tomas and a bunch of chicken!

Squat w/Bow Bar - 120s
52 x 4 x 3r
142 x 3
232 x 2
322 x 1
362 x 3 x 4r

Baby Inch picks between sets.

GM's w/Bow Bar - 60s
142 x 3 x 15r - Cardio bouncing up and down so many times.

Seated DB Shrug w/3ct - 60s
65 x 3 x 18r

NG Pulldowns - 60s
150 x 3 x 12r

DB Hammer Curls - 60s
25e x 20, 20, 15

Standing Band Crunches - 30s
Avr x 3 x 15r

Log Press and the Baby

April 23, 2014
Before Supper

Bit foggy yet. I've been around 1,500 calories the past 4 days, time for a buttered steak :)

The Baby felt a bit tough today so I grabbed my loadable. Way tougher. Very slick and a good spin too.

12" Logbar
90 x 3 x 5r VP
140 x 3 SP
160 x 6 x 3r, 12
Figure max is only around 200# or so. I'll work at 80% 6 x 3r plus an AMRAP and keep pushing the rep out. It felt the best of all of the sets probably.

Baby Inch Picks x 1, A, 1, 1

2.5" Adjustable DB Iso's x 3 x 15s

Pressing and the Baby Inch

April 16, 2014
Noon

Well my pressing sucks right now but I guess that's what I get for not doing it haha! As far as the tempo assistance work I haven't done enough of it to say how effective it is but damn I sure feel it.

Happy with my work with the baby Inch as well. All completed lifts I'd hold for as long as possible at the top as well. Took a video to capture a lft hand lift too. Not my best but indicative.

1) Seated BB Press - All reps to at least chin level
45 x 3 x 10r
95 x 5
135 x 3
155 x 1
175 x 1
195 x 1
115 x 5 x 5r - 45s rests

2) Tempo DB Flat Press - 30X0
85 x 3 x 8r

3) Baby Inch Lifts and Holds When Possible
135# x 1/a, a/a, 1/1, 1/1, 1/1, 1/a, a/a

I'll do so wrist curls after work.

Spring Has Sprung!

April 9, 2014
Afternoon

First day out with the logbar this year and standing overhead presses since last fall. I also got my first full lifts with the 135# Baby Inch. I got a lift with the left as well but I wasn't recording as I figured I'd just be getting hops at that point.

12" Logbar
VP 90 x 3 x 5r
VP 140 x 3, 5
PP 160 x 3
PP 180 x 3, 1
SP 110 x 16, 12

135 Baby Inch
1/A,1/A, A/A, A/1, A/A
5# PD x 1/1, A/A

First Time Playing with the 135# Baby Inch

April 5, 2014
Before Supper

First time playing with my new 135# Baby Inch. Got some decent hops. Makes me feel pretty hopeful after yesterday's arm workout.

First lifts are cold.