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

Belted Squats PR - TK Bands

December 3, 2013
Before Supper

Happy day! I'll finish off here and start the rep work again. Thanks to Phil Stevens for cleaning up my squat and getting me to work and Jake Sullivan for this recent bit of programming.

Squat - belt and TK bands on final sets
45 x 4, 5, 3, 4
135 x 3, 2
225 x 2
315 x 1
365 x 1
405 x 1
455 x 1
500 x 1, 1, paused x 1

Some gripper pain

Reverse EZ Curls 65 x 4 x 15r

Band Extensors 3 x 50r

Called 'er good.

Saturdays Benching

August 4, 2012
Noonish

Well today was the last workout of my second month with Phil. It's been fun and interesting so far so I'm pretty interested in seeing where we keep going from here.

My left delt is still a little niggled but after I warm up it's fine. I started running up with the 2HP but 175 was feeling heavy and my tendon in my right middle finger hasn't felt the best for a couple of weeks so I decided to put a little focus on the flexors and extensors instead of the pinching. I'd also left grippers alone this week because of that as well.

1a) Bench Press - All paused past 185#
45 x 2 x a bunch
135 x 5
185 x 3
225 x 1
275 x 1
295 x 1, 1
265 x 5 x 3r

1b) Grip Work
Climber 2HP
75 x 10
100 x 5
125 x 3
150 x 1
175 x 1, 1

2-3/8" Offset DB Wrist Curls - Doc Style
65 x 8, 8, 7, 7

Climber Curl Extensor Curls
10 x 20, 20, 20

2a) BB Rows - Slow & Strict
225 x 12, 12, 11

2b) Lying External Shoulder Rotations
5# x 40, 30

Monday Squats n' Stuff

July 30, 2012
Afternoon

1a) Back Squat
45 x 5, 5
135 x 3
225 x 2
315 x 1
Add Belt
365 x 1
415 x 1, 1, 1, 1

1b) FBBC 2" Crusher
High Row
55 x 10
80 x 5
105 x 3
Deads
130 x 1
140 x 1
152.5 x 1, 1, 1, 1
120 x 25/20

2a) Back Pause Squats
290 x 5 x 4r

2b) Chins
BW x 4 x 2r - Frustrating banging my arms on the plates

2c) Climber Curls - Extensors
10# x 3 x 20r

3) SSB GM's - Squat Stance
245 x 8, 8, 10

4) Simply Horrible Complex (Pushup/Situp/Lunges) - 5 Minutes - 20