W5 JJ - Deads

June 5, 2015
Before Supper

Week 5. Couldn't keep my pace from the last 5th week hitting 8 work sets in 15 minutes but I'm content with hitting 6. That's still a dozen reps at 90% of my working max in 15 minutes.

Deadlift
135 x 4 x 3r
225 x 2
315 x 1
365 x 1
405 x 1
455 x 1
505 x 6 x 2r in less than 15 minutes

Speed Pulls
335 x 10 x 1r

NG Chins
BW x 5 x 2r

Band GM's
Hvy Blk JS x 2 x 15r - Quite a bit tougher than the heavy blue bands I picked up a month or so back.

Weighted Crunches
40 x 4 x 12r

W5 JJ - Squat

June 1, 2015
Before Supper

Week 5. Going for a brisk walk/jog later as well. I'll know better after I start. I went out for a quick 35 minutes a couple days ago as well.

Front Squat
45 x 4 x 3r
135 x 2
225 x 2 x 2r
275 x 2 x 2r

Squat
225 x 2 x 2r
315 x 1
355 x 5 x 4r, 8

BB GM's
205 x 3 x 8r

W4 JJ - Squat

May 25, 2015
Before Supper

Week 4. I took a stim drink prior to today's workout and it effed me up. Been going a couple of months now without really taking anything zazzy. The buzz today had me bouncing off of the walls and I had a tough time staying focused. Weight and movements felt great but my brain was off course.

Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
435 x 6 x 2r - paused the last set. Easy peasy.

Speed Squat
280 x 6 x 2r - man these hit me. Not a bead of sweat today until I started these.

BB GM's
185 x 3 x 12r

Hanging Knee Raises
BW x 3 x 6r

W3 JJ - Deads

May 22, 2015
Before Supper

Week 3 birthday pulls. Just doing my work. Filmed my last workset to check form. Could've gotten more reps but I was starting to shoot the hips a bit.

Deadlift
135 x 4 x 3r
225 x 2
315 x 1
405 x 1
455 x 1
475 x 5 x 3r, 4

Speed Pulls - these sure suck
315 x 12 x 1r

BB Row
315 x 3 x 5r

Band GM's
Str x 25 - pooper's tuckered

W3 JJ - Squat

May 18, 2015
Before Supper

Week 3. Still sick. Lots of mucus from my sinuses and lungs. Cardio capacity is really crap now. Kept with a lighter weight with the front squats as the choking was really exasperated today. Back squats went good yet and finished all of my worksets within 18 minutes.

Front Squat
45 x 4 x 3r
135 x 2
225 x 3 x 2r

Squat
225 x 2 x 2r
315 x 1
330 x 6 x 5r

BB GM's
185 x 3 x 10r

Hanging Knee Raises
BW x 3 x 5r

W2 JJ - Squat

May 11, 2015
Before Supper

Week 2. Woke up with a sore throat today and it's still bugging me during squats. Weird getting sick in the spring.

Squat
45 x 4 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
410 x 8 x 2r - less than 30 minutes including bsing on Facebook.

Speed Squat
255 x 6 x 2r - 30s

GM's
135 x 3 x 15r

Standing Band Crunches
Avr x 2 x 30r

Tonight's workout music. Figured I'd post this to give folks an idea of my "upbeat and feel good" workout tunes.

http://www.youtube.com/watch?v=6q8Zvc0t2M4&sns=em

W1 JJ - Deads

May 8, 2015
Before Supper

Week 1, second cycle. Had an ounce and a half of fine bourbon in three, half-ounce snoots during the pulls. A nice white American oak does wonders for clearing the head and getting all manly and crap.

Deadlift
135 x 4 x 3r
225 x 2
315 x 1
405 x 1
450 x 8 x 3r - recorded the last set to check my form. 3rd rep got out front a little but overall good.

DO Speed Pulls
280 x 12 x 1r - these lighter speed pulls sure hit me good. Must mean I need to keep doing them.

BB Row
280 x 3 x 5r

Heavy Band GM's x 30


http://www.youtube.com/watch?v=1X-kEytRJ90

W1 JJ Cycle 2 - Squats

May 5, 2015
Before Supper

Second cycle, week 1.

Front Squat
45 x 4 x 3r
135 x 3
225 x 2
275 x 3 x 2r

Squat
275 x 1
305 x 6 x 5r

BB GM
135 x 2 x 15r - work on good stretch and good speed on the concentric

Standing Band Crunch
Avr x 2 x 30r

W8 JJ - Deads

May 1, 2015
Before Supper

Week 8. Done with the higher percentages for this cycle. Bit of Deads repping before starting the cycle again next week.

Left the TnG deads out this week as I figure I'm already getting reps in.

Deadlift
135 x 4 x 3r
225 x 2
315 x 1
415 x 6 x 4r

T-Bar Row w/V Handle
135 x 5
180 x 5
225 x 4 x 8r

Band GM's
Heavy x 2 x 20r

Recovery Lower Day

March 5, 2015
Before Supper

Just a recovery day for my squat and pulls.

Bow Bar Squat
52 x 4 x 3r
142 x 3
232 x 2
322 x 1
362 x 6 x 3r

Bow Bar GM's
142 x 2 x 20r

Ring Row BW x 100r

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!!

D1, B1 - Squat

June 16, 2014
Noon

Testing a bit on my hammy from last Thursday's incident. I planned on working to 322 but it was starting to twinge a bit at 232. Wrapped my hammy in a 2m wrap but it just didn't feel right after the second set so I called it there. I'll let it heal some more.

60s rests

Bow Bar Squat
52 x 3 x 5r
142 x 5
232 x 5, 12, 12

Band GM's Avr x 3 x 20r

Incline DB Shrug w/3ct 40e x 25, 25, 20

NG Pulldowns 170 x 3 x 8r

Barbell Curl x 15 - way too tough on my wrists

Purple Bar Curls
30 x 10
80 x 12, 12, 10

Standing Band Crunches Str x 3 x 15r

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

D1, B3 - Squats

June 2, 2014
Noon

Buggered up and got forward on 365. Completely fell. No control. Stripped the weight quickly and ran back up with singles as fast as I could get the weight on. Spooked me a bit having that happen. Another reinforcement to get my head right. Heaviest I've gone in a while. It was easy and I wanted to leave it on a easy note to keep the progression going.

Back Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x f
45 x 1
135 x 1
225 x 1
315 x 1
365 x 1
405 x 1
435 x 1
455 x 1
385 x 5

BB GM's - 30s
135 x 3 x 12r

Seated DB Shrugs w/3ct - 30s
65e x 15, 15, 12

NG Pulldowns - 30s
150 x 10, 10, 8

DB Hammer Curl - 30s
25e x 15, 15, 12

Timed Rests Suck!

May 26, 2014
Noon

Well I started Jay Ashman's ASS training today for something different. Basically it's a 4 day a week with 3 different blocks that get hit over a 3 week period starting with a volume, then medium intensity, and then a max effort block. The big thing that's going to get me right now is the timed rest periods. Holy crap! Between that, armwrestling last night, and the calorie deficit it sure kicked my ass. I thought I was leaving my ego at the door but apparently not enough of it. I should knock back the squat weight to 285 or so and get another set and some more reps.

Accessories were all done with a good stretch and contraction. Playing bodybuilder with a good pause and squeeze with each contraction as well.

Tough!

1) Back Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 8, 8, 7 - way to light headed to go for the 8th - 90s rests

2) BB GM's 135 x 3 x 10r - 30s rests

3) DB Shrug w/Pauses 105e x 3 x 10r - 30s rests

4) NG Pulldowns 150 x 10, 8, 8 - 30s rests

5) Hammer Curls 25e x 15, 12, 10 - 60s rests

Didn't do the abs.

Squat Suckage

April 28, 2014
Before Supper

I really didn't eat enough earlier today and it kicked my ass. These squats were freaking tough and they shouldn't have been at all.

Did some baby Inch and hub lifts between squat sets.

This is also the first time with the power bar in a few weeks so the groove is a bit to get used to again.

Squat
45 x 3 x 3
135 x 3
225 x 2
315 x 1
365 x 1
405 x 2, 3, 3

Paused Squats
355 x 3, 3 - I just failed mentally to get under the bar for a 3rd, 4th, and 5th set that I wanted.

GM's
225 x 5 - Suck. Stop. Go eat.

Moar Skwat PR's!

February 17, 2014
Afternoon

A double with 475 is a PR so three sets of it is awesome. It also means I'll be kicking off next week with doubles at 485 :D

1) Squat - Belt & TK Sleeves >80%
45 x 4 x 3r
135 x 2 x 3r
225 x 2
315 x 1
365 x 1
405 x 1
435 x 1
455 x 1
475 x 3 x 2r

2) Camber Bar GM's
135 x 8
225 x 3 x 10r

Ass Growth and Axle Rows

January 9, 2014
Lunch Time

Some posterior work today.

1a) Camber Bar GM's - Rest on chains @ bottom
85 x 3 x 3r
135 x 3
225 x 1
315 x 1
365 x 1
405 x 3
455 x 3

1b) Axle Row - Thumbless to Thumb Wrapped
123 x 2 x 3/3
173 x 2 x 5/5
178 x 5/5
183 x 5/5
188 x 5/5

Deadlift Assistance and Grip

December 6, 2013

Before Supper

1a) Camber Bar GM's - Chain Suspended

85 x 5

135 x 3

225 x 3

315 x 1

365 x 1

405 x 1

455 x 1

475 x 1

325 x 10

1b1) MMS Grippers

79# x 5

91# x 5

109# x 20/14

1b2) CV DO Axle Deadlifts

123 x 5

213 x 3

263 x 5, 5, 5, 7.5

Giant Set

2a) Leg Curls 50 x 3 x 10r

2b) 5 Thumbless-5 Wrapped Axle Rows 173 x 3 x 10r

2c) DB Shrugs 105 x 3 x 15r

GM's and Assistance

November 15, 2013
Noon

1) Camber Bar GM's, Narrow Stance, Bar Chain Suspended @ Belly Button
85 x 2 x 5r
135 x 3
225 x 3
315 x 3
365 x 1
405 x 1
455 x 1
315 x 10

2a) VB Pulldowns 130 x 3 x 15r

2b) Leg Curl 40 x 3 x 10r