W6 - RBBP 290 x 5 x 4r

August 5, 2015
Before Supper

Week 6. Couldn't get my 5's today either so I figured I'd go with 4's for 4-5 sets to stay at the high end of the Prilepin table. The 4th and 5th set I widened my grip back out to my middle fingers back on the rings and think I'm stronger there and probably could've gotten my 5's with that grip.

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
275 x 1
290 x 5 x 4r

CG Bench - my triceps are apparently cooked
255 x 4
225 x 6, 5

Stiff Arm Pulldowns
100 x 3 x 10r

Superset
Band Pushdowns LT x 4 x 20r
Band Curls MM x 4 x 20r

W5 RBBP - 300 x 3 x 3r

July 27, 2015
Before Supper

Week 5. Probably had the best control/pauses with the 300 x 3 x 3r yet so that's good progress. I also wanted to test something I read in an Eric Spoto article about your close grip bench should be within 10% of your comp. grip bench otherwise it's a weakness. I'm within the 10% based on my reps anyways and my training max.

Bench Press
45 x 3 x 3r
135 x 3
185 x 2
225 x 2
275 x 1
300 x 3 x 3r

Close Grip Bench Press
225 x 5
255 x 3 x 5r

Upright Row
85 x 3 x 15r

Low Row
300 x 3 x 10r - crap these are getting tough lol

Superset
Band Pressdowns
Lgt x 95r

Band Hammer Curl - tied off like a preacher
MM x 85r

W4 JJ - Press

July 24, 2015
Before Supper

Week 4. Started with some other grip stuff today too. May be a comp. in Tucson to hit in October.

Strict Press
45 x 3 x 10r
95 x 5
135 x 3
150 x 3 x12r

Paused Floor Press
135 x 5
185 x 2 x 15r

Ring Curls x a bunch

Grip between sets

2" Crusher Deads
100 x 10
125 x 3 x 5r

45 Hubbing x a bunch

W3 JJ - Press 195 x 8, 8, 9

July 18, 2015

Week 3. Barbell's and barbecue! Not as solid as I'd like on the presses and dipped a bit on the 9th.

Strict Press
45 x 3 x 10r
95 x 5
135 x 3
155 x 2
175 x 2
195 x 8, 8, 9

Floor Press - deadstop the bottom of each
45 x 2 x 8r
135 x 8
185 x 15, 14 - well that caught up to me!

Superset
Seated Hammer Curls 40e x 3 x 10r
Tate Press 40e x 3 x 10r

W6 JJ - Bench

June 10, 2015
Early Afternoon

Week 6. Almost locked out my 5th on the last set with decent pauses. They sure seem longer on the bench than on the recording haha!

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
275 x 1
290 x 4 x 3r, 4

CG Bench Press - these really sucked today for some reason
245 x 6, 5,

Low Row
200 x 2 x 20r

Pullaparts
MM x 40, 35, 30

Superset
Chain Skullcrushers x 40, 30, 25
Chain Curls x 25, 20, 15

W5 JJ - Bench

June 3, 2015
Before Supper

Week 5. Going to start changing up my bench assistance to more like what I was doing during the RBBB stuff. Seems I keep losing zazz off of my bench.

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
275 x 4 x 3r, 6
250 x 10, 8

Low Cable Row
200 x 2 x 20r

Pullaparts
MM x 40, 30, 30

Superset
Chain Skullcrushers, 2 Chains E x 37, 25, 25, 13
Curls, 2 Chains x 35, 20, 15, 10

W4 JJ - Press

May 31, 2015
Afternoon

Week 4. Bit of yard work and pressing.

Strict BB Press
45 x 3 x 10r
95 x 5
140 x 3 x 12r
100 x 20, 15, 10

BB Curl
Bar x 3 x 35r

W4 JJ - Bench

May 27, 2015
Before Supper

Week 4. Alright but I wish I got a double. I need to stop frigging going for the maybe's on bench and crawling out from under the bar.

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 1
275 x 1
300 x 1
320 x 5 x 1r

Add Red Slingshot
320 x 6, 7, 8

KB Row
106e x 3 x 8r

Superset
Band Pressdowns Lgt x 35, 25, 25, 15
Band Hammer Curls Lgt x 20, 20, 20, 15

W3 JJ - Strict Press

May 24, 2015
Afternoon

Week 3. Feeling good about hitting some good presses later this summer.

Strict Press
45 x 3 x 10r
95 x 5
135 x 3
160 x 2
180 x 3 x 8r
95 x 20, 15, 10

Poundstone Curl - First time curling in ages
Bar x 3 x 30r

W6 - Press

April 19, 2015
Afternoon

Week 6, fourth day. A bit of press oriented stuff.

Seated BB Shoulder Press
45 x 3 x 10r
95 x 5
145 x 5 x 5r, 10

DB Bench
85e x 12, 12, 10

Superset
EZ Upright Row 85 x 3 x 12r
EZ Curl 85 x 3 x 12r

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.

W1 JJ - Press

March 13, 2015
Before Supper

All over the place today as I was playing with grip stuff between sets.

Seated BB Press
45 x 3 x 8r
95 x 5
135 x 3
155 x 1
175 x 4 x 4r

Dip
BW x 4 x 9r

Superset - Jumbled Together
BB Curl
45 x 10
65 x 10
85 x 10
105 x 2 x 10r - very tough on my wrists

Unilateral Side Raises
30 x 2 x 12r

Face-pulls
MM x 2 x 20r

Stiff Arm Pulldowns
100 x 3 x 5r

Press Day

March 7, 2015
Afternoon

Seated BB Press
45 x 3 x 15r
95 x 5
135 x 3
155 x 6, 6, 6, 8

Superset (BW is 275# dressed)
Dip BW x 5 x 8r
Pull-ups BW x 5 x 2r

Superset
BB Curl 45/65/85/105 x 10r - takes a bit to warm my wrist up to be supinated
Unilateral DB Side Raise 30 x 3 x 10r

Deadlifting - Block Pulls

February 8, 2015
Afternoon

I figure I must be hitting my set-up properly on these block pulls as they feel very tough, tougher than off of the floor. That's good. Better carryover.

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

5" Block Pulls
495 x 1
525 x 1
555 x 1
575 x 1
585 x 1
465 x 5

Upright Row
85 x 3 x 15r

Pendley Row
245 x 3 x 8r

EZ Curl
85 x 3 x 10r

Benching

February 4, 2015
Before Supper

Feel like hell with work stress and no food. Only had a cup of porridge all day. Not enough fuel. Headache.

Bench Press
45 x 3 x 15r
135 x 8
185 x 5
225 x 3
275 x 2
290 x 5 x 4r
245 x 8, 7 - long pauses

Pull-ups
BW x 15r in 7 sets

Overhead Band Pressouts
Avr x 4 x 20r - worked on keeping my hands from touching. Much harder.

Hammer Curl Dropset
55e/40e/30e x 15/15/15

W6 RBBP - 285 x 3 x 5r

January 13, 2015
Before Supper

Not enough food the last couple of days due to travel and crappy sleep. Hit my prescribed reps but missed an attempt at a 6th on my last main work set. Oh well.

Bench Press
45 x 3 x 15r
135 x 5
225 x 3
255 x 2
285 x 3 x 5r
250 x 9, 8

Low Cable Row w/Big V
225 x 4 x 12r

Band Pullaparts
MM x 3 x 20r

Giant Set
DB Skullcrushers 40# x 12, 10, 8
Seated DB Hammer Curl 40# x 12, 10, 8
3s Crunches BW +40# x 12, 10, 8

W5 RBBP Benching

January 6, 2015
Before Supper

Bagged but on the right track. Last time I did 295 for a triple was September of 2012 so I'm on the right track. It looked pretty rough back then as well as it was probably all I had.

Bench Press
45 x 3 x 15r
135 x 5
185 x 3
225 x 2
255 x 2
295 x 3, 3, 4
250 x 2 x 8r - paused last reps

Low Cable Row w/Big V
225 x 3 x 12r

Band Pull-Aparts
MM x 3 x 20r

Superset
DB Skullcrushers 40e x 2 x 12r
Seated DB Hammer Curls 40e x 2 x 12r

Crunches 3s Hold x 3 x 10r

W4 RBBP 290 x 4 x 4r

December 31, 2014
Evening

Well I'm glad I accepted last weeks shitty bench session as an anomaly and carried on with my prescribed weight. Nailed each set with confidence and was going to try for 5-6 reps on the last set but nailed my J-Hook hard on the 4th rep. Need to move a bit further down the bench.

Bench Press
45 x 4 x 10r
135 x 5
185 x 3
225 x 2
255 x 2
290 x 4, 4, 4, 4.5 - should've had 5-6

Low Cable Row w/Big V
225 x 4 x 10r

DB Side Raises
25e x 3 x 15r

Superset
DB Skullcrushers
40e x 3 x 10r

Seated DB Hammer Curls
40e x 3 x 10r

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

W2 - Press

December 20, 2014
Afternoon

Marty's birthday!! Little bugger is 12 so I went out and got him a bunch of munchies.

1) Seated DB Shoulder Press - No back support
25e x 3 x 10r
40e x 5
65e x 3 x 10r

Company came over for a couple of hours so I stopped and restarted. Lost a little zazz.

2) Spoto Press
45 x 3 x 10r
135 x 5
225 x 2
265 x 6 x 4r - easy peasy

3) BB Row
235 x 4 x 10r

4a) CG Bench Press
185 x 3 x 12r

4b) DB Hammer Curl
40e x 3 x 20r

5) Dragon Flag Negs
BW x 5