W1 JJ - Press

July 4, 2015
Afternoon

Week 1. First day doing any overhead pressing in a few weeks. Not as stable as I'd like but they all went up plus an extra rep on the last set.

Gripper vid was from yesterday's closes.

Strict Press
45 x 3 x 8r
95 x 5
135 x 3
165 x 1
190 x 8, 8, 9
110 x 20, 15, 10

3-Way Laterals
10e x 3 x 12r each way

Strict Pull-ups
BW x 6 x 2r

W6 JJ - Press

June 14, 2015
Afternoon

Week 6. Barbecuing some St. Louis ribs and getting a workout in. Started in the rain, sun came out, ended in the rain.

Strict Press
45 x 3 x 10r
95 x 5
145 x 3 x 12r
110 x 20, 15, 10

3-Way Plate Raises
10# x 3 x 12r each way

W5 JJ - Strict Press 185 x 8, 8, 10

June 7, 2015
Afternoon

Week 5. Very pleased with how my strict pressing is going so far this year it'll be good to test it in a month or so. With the 10 reps on my last set I'm possibly in that 240-250 strict range right now. Who knows where my push press would be but I'd assume at least another 20#.

Strict Press
45 x 3 x 10r
95 x 5
135 x 3
160 x 1
185 x 8, 8, 10
105 x 20, 15, 10

Plate Raise 3-Ways
10e x 2 x 12r

Barbell Curl
Bar x to niggled

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

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

D2, B1 - Bench Cycle 8

October 21, 2014
Before Supper

Got a flu shot last night and feel like crap today.

Warm-up
Clubbell
McGill 3
Shoulder Dislocates

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
230 x 8, 8, 8, 10

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

Uni Side Raise
25 x 4 x 10r

Skullcrushers
35 x 8
85 x 5
115 x 9 - elbows tweaky still from arm wrestling.
105 x 10

D2, B2 - Bench

October 14, 2014
Before Supper

Pretty stoked as my bench is still inching up. I may even be able to surpass my old max by the end of the year without even peaking for it. Happy days!

Warm-up
Clubbell twice - once at noon, once before the main work
McGill 3

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
275 x 5, 5, 4 - little sloppy so I stopped

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

One Armed Side Raises
30 x 4 x 8r

EZ Skullcrushers
35 x 8
85 x 5
115 x 3 x 8r plus 8 CGBP

D2, B3 - Bench

October 7, 2014
Before Supper

Bad head cold today and really groggy. On a high note, no niggles.

Warmups
Clubbell Shield Casts and Mills
McGill 3

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
285 x 1
300 x 1
315 x 3 x 1r
Add Red SS
315 x 3 x 5r

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

Unilateral Side Raises
30 x 3 x 8r

EZ Skullcrushers
35 x 8
85 x 8
115 x 3 x 8r

D2, B1 - Bench

September 9, 2014
Before Supper

Keeping on the oblique, stabilisation train. Every time I bench now I can feel my form improving, getting a better groove, and getting stronger even with my low back still not 100%

Anything past 8 reps on bench is guaranteed to make me lightheaded as well I see.

Unilateral KB Suitcase Carry
32k x 5 minutes

Bird Dogs
5 x 10s

Rolling Planks
1 x 20

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

Renegade Row
24k ea x 3 x 8r

EZ Bar Front Raise
2 chain x 12, 12, 9

Bodyweight Tricep Extensions
BW x 2 x 20r

D2, B3 - Bench

August 5, 2014
Noon

#31daysofarms #augustofarms

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
285 x 2 - missed a 3rd by about 2" at lockout
240 x 8

DB Row
105 x 3 x 15r

Side Raises
25e x 3 x 10r

JM Press
135 x 4 x 10r

D2, B1 - Bench

July 26, 2014
Noon

Wrists are a bit gimped from arm wrestling on Saturday. Feeling nauseous so I didn't do any core work either.

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

DB Row
105 x 4 x 10r

Seated Plate Raise
45 x 12, 12, 12, 14

JM Press
135 x 3 x 10r - wrist too gimped

D2, B2 - Bench

July 22, 2014
Noon

Yesterday was a Monday workout. Buggered up my journal page.

Shot a video of some JM pressing to see if it's being done right. Got a little sloppy but cleaned it up for the latter sets. Just trying to keep the elbows up and stopping when my elbows won't bend anymore.

Bench Press
45 x 3 x 10r
135 x 7
185 x 3
225 x 1
245 x 6, 5, 5

DB Row
105e x 3 x 12r

Seated Front Plate Raise
45 x 3 x 15r - RP last set

JM Press
45 x 8
95 x 8
115 x 8
135 x 12, 12, 11

D2, B3 - Bench

July 15, 2014
Noon

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
280 x 2
240 x 8

Dumbbell Row
105e x 12, 12, 10

Front Plate Raise
45 x 3 x 12r

JM Press
45 x 8
95 x 8
115 x 8
135 x 3 x 8r

I'll do some abs, curls, and maybe club work later.

D2, B1 - Bench

July 8, 2014
Noon

Felt really good. Weak but in a good groove. I can build on that for sure. I also begun work on doing a competition bench namely keeping my head down.

90s rests on the main exercise, 60s on accessories.

Bench Press
45 x 3 x 10r
135 x 4
185 x 3
210 x 10, 8, 7

V-Grip Landmine Row
155 x 3 x 8r

Seated Plate Raises
45 x 3 x 10r

JM Press
45 x 8
95 x 8
115 x 15, 15, 10

Hanging Leg Raise
BW x 3 x 8r - kill my shoulders getting stretched out like that.

D4, B3 - Press

June 13, 2014
Noon

Feeling beat up. Leg is still sore but that's to be expected. My arms and shoulders got ouched quick as I guess I'm not healed up from Wednesdays arm wrestling. Tomorrow I might do some curls and wrist stuff.

All sets at 60s rests with the exception of the BTN.

Seated BTN Press
45 x 3 x 8r
95 x 5
145 x 2
165 x 1
175 x 1
150 x 5

Dips
BW x 3 x 10r

Ring Row
BW x 20, 20, 15

3 Way Delt Raise
25e x 3 x 5r

Incline Tate Press
40e x 3 x 8r

D4, B1 - Press

June 6, 2014
Noon

Seated BTN Press - 60s
45 x 3 x 10r
95 x 3
115 x 10, 10, 6

Dip - 60s
BW x 10, 8, 8

Pendley Row - 60s
225 x 3 x 9r

Paused Rear Delt Raise - 60s
25e x 3 x 12r

Incline DB Tate Press - 60s
30e x 20, 15, 10

Hanging Leg Tucks - 60s
BW x 3 x 8r - tough stretch on the shoulders. Best to do more.

Day 4, Block 2 - Press

May 30, 2014
Noon

Well now that I've gone through 4 days of this I can say that low body takes 60 minutes and upper takes 45 if a guy follows the rest guidelines. These times can be beat a bit too so there's another way to progress.

Triceps were still sore from Tuesday going into this as well. Overall I'm fatigued but I know this'll improve quickly.

Seated BTN Press - 90s
45 x 3 x 10r
95 x 3
145 x 3 x 5r

Dips - 60s
BW x 10, 8, 6 - triceps were really feeling it

Pendley Row - 60s
225 x 3 x 8r

Rear Delt Raises w/Pause - 60s
25e x 12, 10, 8

Incline Tate Press - 60s
30e x 20, 14, 9

Planks - 30s
BW x 3

Press Stuff

April 27, 2014
Afternoon

1) Seated Shoulder Press
45 x 3 x 10r
95 x 5
135 x 2
155 x 1
185 x 2
135 x 5 x 5r

2) Tempo DB Bench Press 4X01
65 x 3 x 12r

3a) Rope Pushdowns
45 x 3 x 10r

3b) Tempo DB Side Raises 4012
25 x 3 x 8r

4) SSB Shrug
225 x 3 x 12r - tried and think I'll just do regular shrugs

I've been doing the next two exercises every day for the past 3 days.
5) PDA Grip Machine
22.5# x 3 x 15r

6) Clubbell Swipes
15# x 3 x 15r

7) Clubbell Shield Casts
15# x 3 x 15r