W3 - E Squat

December 26, 2014
Afternoon

Worked on a lot of compensatory acceleration with the main squats, trying to launch the bar off of my back. I also knocked back the reps on the paused sets because, well, I hate reps. Especially holding my breath.

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

Front Squat
135 x 2
225 x 2 x 5r

Paused Squat
315 x 5 x 3r

Leg Curl
55 x 15, 15, 10

45' Back Raise
BW + MM Band x 4 x 12r

McGill Pull-ups
BW x 15r

One-handed G. Gripper
70 x 20, 20, 17

OH Table-Cable Wrist Curls
50 x 15, 12, 12

Climber Ext.
10 x 15, 15, 10-3-2

W3 RBBP Crap Bench Day

December 23, 2014
Before Supper

Well either yesterday's deadlifting or by virtue of my assistance day getting heavier today was one of those -10% days. I'll stay the course though. All reps felt good right until I failed at lockout. Maybe I just need to get my head right.

I also shot a clip of my last set of suitcase deads if anyone's wondering what they are. Good for the grip and the abdominal area.

Warm-up
Clubbell

1a) Bench Press
45 x 3 x 15r
135 x 5
185 x 3
225 x 2
255 x 1
280 x 4.5, 5, 5, 4.5

1b) BB Suitcase Deads
185 x 5 x 3r

2) Low Cable Row - Big V Handle
225 x 3 x 8r

3) DB Side Raises
25e x 2 x 15r

Did these with very little rest between sets
4a) Overhead Band Tricep Extensions
Avr x 2 x 25r

4b) DB Hammer Curls
25e x 2 x 25r

W3 - "Heavy" Pulls

December 22, 2014
Before Supper

Happy to have a bit of weight on the bar tonight. For whatever reason my hands seemed to be releasing a lot of oil tonight despite the super-chalk.

Started this workout feeling as if I could just lay down for an hour nap.

Warm-up
Clubbell
McGill 3
McKinless Band Stretches

Deadlift
135 x 4 x 3r
225 x 2 x 2r
315 x 1
405 x 1
455 x 1
495 x 3 x 2r

Block Pull - 525 x 2 x 2r

Deficit Pull - 475 x 2 x 3r

V-Handle Pulldowns - 125 x 4 x 15r

KB Inman Shrugs - 53e x 3 x 10r

W2 RBBB Bench

December 15, 2014
Noon

Rushed week so I'm having to do these today. Feeling a bit pooped as this is my 3rd day in a row.

Still working on having good control with the bench.

Clubbell

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
290 x 5 x 3r

Ring Row - focused on low lats
BW x 3 x 20r

EZ Upright Rows
85 x 3 x 15r

Band Extensions
Avr x 100r

W1 - Rep Squat

December 11, 2014
Before Supper

Reps suck! Haha! Whoever is matching the paused squat reps as prescribed with good pauses and form kudos man. Kept some in the tank on the first couple of exercises for them and think I did okay. Probably could've hit one more set of 8 but I want to ensure good recovery as I'm probably pulling on Sunday.

Warm-up
Clubbell
McGill 3
OH Broomstick Squat

HB Squat
45 x 3 x 5r
135 x 3
225 x 2
315 x 1
330 x 2 x 10r

Front Squat
135 x 3
185 x 2
225 x 2 x 6r

HB Paused Squat
310 x 2 x 8r - video

KB Walk
90#e x 3 x 30s

Back Raise
BW x 4 x 12r

McGill Pull-ups
BW x 10r

Week 1 - RBB Bench

December 9, 2014

Feeling bagged and didn't get much sleep due to yesterday's pull volume. Upper back and lats are poooped!

First day with Josh's bench program. I think I picked a good base weight to start with that let me focus on staying tight and maintaining bar control throughout. Really emphasised the last rep of the last set.

I'll do the ab wheel along with grip tonight as I was running out of time.

Warm-up with clubbell's

Bench Press
45 x 3 x 15r
135 x 5
185 x 3
225 x 2
255 x 1
280 x 6 x 4r

DB Row
100e x 3 x 15r

EZ Upright Row
85 x 3 x 12r

EZ French Press
85 x 15, 15, 12

Meet Cycle - Week 1, D1 - Deads

December 8, 2014
Before Supper

First week of meet prep for February 7 in Cold Lake. I've got basically 8 weeks of solid work with one week rest prior. I'm using Josh McIntyre's suggestion with the Cube Kingpin for my squat and deads (I'm starting with the second week to make it work), the Red Bearded Bastard Bench (RBBB) program, and the ASS program as my fourth day to get some extra pressing/tricep volume and bodybuilding stuff.

I also started David Horne's beginner grip program just because I don't really have any specific hand strength goals at the moment and I'm interested in the results. Plan is as it's spelled out at 3x a week. The only change I did is I'm using an EZ bar for the wrist curls and reverse wrist curls. Plan is to give it 12-16 weeks.

Warm-up
Clubbell
McGill 3

Deadlift
135 x 4 x 3r
225 x 2 x 2r
315 x 2 x 1r
380 x 8 x 3r - minimal rests

Block Pulls - 5"
410 x 2 x 5r

Deficit Pulls - 1.5"
350 x 2 x 8r

V Pulldowns
150 x 3 x 15r

BB Shrug
350 x 3 x 10r

KB Walk
90e x 3 x 30s

McGill Pull-ups
BW (269# w/clothes) x 2, 1, 1, 1, 1, 1

D3, B2 - Deads

December 4, 2014
Before Supper

Well I've got a focus again. Chatting with Brody who has the Cold Lake Barbell club I think I'll go compete in February as a M1, 120kg lifter. Should be fun so I think I'll just finish this current cycle in the next two weeks the start working towards a peak.

Warm-up
15 minute walk on the treadmill 0.32 Miles
Clubbell

Paused Deads
135 x 2, 2, 3, 3
225 x 2 x 2r
315 x 1
365 x 1
415 x 3 x 4r

Front Squat
45 x 2 x 4r
135 x 2
185 x 1
205 x 3 x 8r

BWHB Shrugs
300 x 3 x 10r

V Handle Pulldowns
150 x 3 x 15r

45' Back Raises
BW x 3 x 10r - these felt good but I decided this was enough seeings as its a brand new exercise and I don't want a low back pump for the next week haha! I'll acclimatise a bit first.

D1, B1 - Squat

December 1, 2014
Before Supper

Finished 6 weeks of triples on my core lower body stuff to get working again after the back tweak now I'm jumping back in with the A. S. S. protocol with that stuff again. Never stopped with the upper body.

Warm-up
Clubbell
McGill 3

Bow Bar Squat
54 x 4 x 3r
144 x 5
234 x 3
284 x 2
324 x 3 x 8r

Bow Bar GM's
144 x 3 x 15r

Uni-KB Shrug
106e x 3 x 8r

Chins Ladder - Full RoM, Paused at Top
BW (270# dressed) x 1, 2, 3, 3, 3, 2, 1

DB Hammer Curl Dropset
55/40/25 x 15r each PUMP!!

Low back has a stupid pump!!

D4, B3 - Press

November 27, 2014
Before Supper

Counted up and this is 27 weeks following Jay Ashman's protocol for my upper body. Fun and constantly progressing.

Clubbells

1) Axle Z-Press
33 x 2 x 5r
83 x 3
123 x 1
143 x 1
163 x 1
183 x 1
193 x miss at lockout. It's mine next time
153 x 5

2) Spoto Press
135 x 4
225 x 1
250 x 6 x 4r

3a) BB Bent Row
255 x 4 x 8r

3b) CG Bench Press
185 x 4 x 8r

W6 - Squat and Deads Assistance

November 26, 2014
Noon

A bit of a change-up and deload day today.

Warm-up
Clubbell
McGill 3
BW Squats

Front Squat
45 x 3 x 3r
135 x 3
185 x 6 x 3r

12" Logbar Cleans
90 x 2 x 5r
180 x 2 x 3r
200 x 2

V-Grip Pulldowns
175 x 4 x 10r

Ring Row - really concentrate on pinching the scapulae
BW x 2 x 20r

DB Hammer Curl Dropset
55/40/30 x 12/12/12

D2, B2 - Bench

November 24, 2014
Before Supper

Low back is really pumped from yesterday yet. Tough getting into position to bench.

For bench today I wanted 3 x 6r which would've been a nice little jump from the last time I repped with 275 in early October with 5, 5, 4. First set I got a bit chuffed and barely missed the lockout on the last rep. Gave me the inspiration to smarten up and get my reps on the successive sets.

Warmup
Clubbell

Bench Press
45 x 2 x 20r
135 x 5
185 x 3
225 x 2
255 x 1
275 x 5.5, 6, 6

DB Row
125 x 3 x 8r

EZ Upright Row
70 x 4 x 15r

V Pushdowns
100 x 3 x 15r

Ab Wheel
BW x 4 x 5r

W6 Squat & Deads

November 23, 2014
Before Supper

Still futzing along. Quads were feeling really dead going into this for some reason. Lack of sleep and food.

Clubbell

Bow Bar Squat
54 x 5 x 3r
144 x 2 x 3r
234 x 2
324 x 2
374 x 1
414 x 3 x 3r - paused the last rep
349 x 8

TPB Deadlift
135 x 3 x 2r
225 x 2
315 x 1
405 x 1
455 x 3 x 3r +20 second hold

Ring Row
BW x 30, 30, 30, 20

Ring Curl
BW x 3 x 10r

D4, B1 - Press

November 20, 2014
Noon

Warm-up
Clubbell
McGill 3

1) Axle Z Press
33 x 2 x 5r
83 x 12
103 x 12, 10, 8

2) Spoto Press
45 x 2 x 8r
135 x 3
225 x 1
245 x 6 x 4r

3a) BB Row
250 x 4 x 8r

3b) CG Bench
185 x 10, 8, 8, 8

D2, B3 - Bench

November 17, 2014
Noon

Felt good today. I was going to do 10 bench singles but time was a crunching. Another note; those higher rep and controlled upright rows blow my traps and delts up bigtime!!

Warm-up
Clubbells

1) Bench Press
45 x 3 x 10r
135 x 3
185 x 3
225 x 1
275 x 1
305 x 1
315 x 5 x 1r - 3ct pause on the last rep

2a) DB Row 100e x 10, 10, 20

2b) EZ Upright Row 65 x 15, 15, 20

3) Tate Press 40e x 2 x 20r - fight for the last 3 reps.

W5 Squats and Pulls

November 16, 2014
Afternoon

I hate squat reps. Felt okay though for not touching 400 since the beginning of August. Should be on target for 525 or so paused around the end of the year.

Deadlift form seems to be improving as well.

Warm-up
Clubbell
McGill 3

WPB Squat
45 x 5 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 5, 3, 3
345 x 8

Deadlift
135 x 3 x 3r
225 x 2
315 x 2
405 x 1
445 x 3 x 3r +15s hold on the last rep

Ring Row
BW x 4 x 25r - still my best upper back pump

DB Hammer Curl Dropset
55/40/30# x 10/10/10, 8//8/8

D4, B2 - Press

November 14, 2014
Before Supper

Well no more standing overhead pressing for the winter months so a good time to learn another exercise: Z press. Day 1 ugliness ensues.

Warm-up
Clubbells

Z Press
45 x 3 x 3r
95 x 4
135 x 4
155 x 2 x 4r

Spoto Press
45 x 4
135 x 4
185 x 4
240 x 6 x 4r

BB Row
240 x 4 x 8r

Ring Dip
BW (263#) x 3 x 3r - wobble wobble.

BW Extensions x 20 plus 10 presses

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

November 11, 2014
Early Afternoon

First day off in ages. Veg and lift.

Warm-up

1) Bench Press
45 x 3 x 10r
135 x 4
185 x 3
235 x 8, 8, 8, 10

2a) DB Row
100e x 10, 10, 15

2b) EZ Upright Row
60 x 15, 15, 20

3) Tate Press
40e x 4 x 12r

W4 - Squat & Deads

November 10, 2014
Before Supper

Feeling pretty bagged. Been scrambling the last few days to close out a complex bid. Missing lots of arm wrestling practices in the process. There's another one tomorrow I hope to feel good enough to go to.

Minimalist Training

Warm-up
Clubbell
McGill 3
BW Squat

Bow Bar Squat
54 x 3 x 3r
144 x 3
234 x 3
324 x 1
359 x 1
394 x 3 x 3r
334 x 8

Deadlift
135 x 2 x 2r
225 x 2
315 x 1
405 x 1
435 x 3 x 3r + 10s hold

BB Shrug
315 x 40

Pulldowns
100 x 2 x 20r