W4 - Squat & Deads Assistance

November 13, 2014
Before Supper

Just one of my warm-up sets of front squats, the middle set of paused deads, and my first two ugly, ugly sets of practicing a cleans to a shoulder rack rather than just holding the bar. I don't think I should practice these on the same day as deadlifts. Too different of a movement pattern.

Warm-up
Clubbell
McGill 3
BW Squat

Front Squat - Clean Rack, 1st Time, felt good but I got petechia on the back of my hands.
45 x 2 x 3r
135 x 3
185 x 3
210 x 4 x 6r

Paused Deads
135 x 3 x 2r
225 x 2
315 x 1
365 x 1
395 x 3 x 4r plus 10s hold

Crap Power Cleans - Loooots to learn
95 x 2 x 3r

V Grip Pulldowns
200 x 3 x 8r

D2, B1 - Bench

September 30, 2014
Noon

Warm-up
Clubbell & McGill 3

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 4 x 8r

Low Cable Row w/Big V
190 x 4 x 8r

Seated DB Cleans
65e x 10, 10, 8

EZ Skullcrushers
35 x 8
85 x 3
105 x 3 x 10r

D2, B2 - Bench

September 23, 2014
Evening

#assman

Warm up
Bird Dogs x 10
Rolling Plank x 20
McGill Crunch x 12
Clubbell 15# x 30

Work
Bench Press
45 x 3 x 10r
135 x 5
185 x 3
235 x 1
255 x 6, 6, 7

Low Cable Row w/Fat V
170 x 3 x 12r

Seated DB Cleans
65e x 3 x 8r

EZ Skullcrushers
35 x 10
85 x 3 x 15r

D2, B3 - Bench

September 16, 2014
Before Supper

Back is getting better but still gimpy. Really hurts getting my bench arch but once my lats are pulled down it feels great.

First time trying seated dumbbell cleans as an exercise by itself as well. It actually hits the delts nicely.

Bench is still progressing little by little so that's good. No point in changing anything.

Clubbell Casts 25 x 100r
Bird Dogs 10s x 1 x 10r
Rolling Plank 1 x 20r
McGill Crunches 10s x 1 x 10r

Bench Press
45 x 3 x 10r
135 x 8
185 x 3
225 x 2
255 x 1
275 x 1
295 x 2
W/Orig SS
315 x 3 x 5r

Seated DB Cleans
40e x 3 x 15r

Low Cable Row w/Big V
150 x 3 x 15r

DB Skullcrushers w/FG
40e x 3 x 8r

Whatever Day: Axle Cleans, Shrugs and Gunz (see how cool it is with a Z?)

February 1, 2012

Noon


1) Axle Hang Cleans
123 x 2
158 x 2, 2
168 x 2, 2, 2, 2, 4

Before Supper


1a) Shrugs
315 x 10 - 1 second hold at the top of each rep
405 x 5, 5 - 1 second hold at the top of each rep
455 x 5 - 1 second hold at the top of each rep
495 x 5, 5, 5, 5, 5 - Nice clean reps

1b) EZ Skullcrushers - Bringing the bar behind and below my head on each rep
115 x 8, 8, 8 - Sure hit the triceps different. I like 'em!

1bb) DB Alt Curls
30e x 20, 20

Also did iso's for my neck front and sides with a JS Average band. 5-10 second holds.

I'm also going to start tracking my workouts as per Paul Carter www.lift-run-bang.com by using the 80/+10/-10. You can hear about it on Iron Radio.

Whatever Day: Axle and Reversing

January 25, 2012
Noon

1) Axle Hang Cleans
123 x 3
153 x 2, 2
158 x 2
163 x 2
168 x 2, 2 - That's enough. I'm supposed to be deloading and was feeling it in my biceps like last night.

2) Reverse in IM Pads Touching
FBBC 1/4" x 7" Square - 2H 11'
Didn't feel good at all. Should've left it be.

Whatever Day: Axle Hang Cleans

January 18, 2011 - Noon

Axle Hang Cleans
123 x 3
153 x 3
173 x F, F
153 x 3, 3, 3, 3, 3

Well it seems as though yesterday's deadlifts sapped a bit of my pop today. Well I guess I haven't cleaned in a while either so it's not surprising. I just couldn't get the wrists to break over with the 173 pulls so I just dropped back. Felt good and did the work in about 20 or so minutes.