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

W2 Press

July 11, 2015
Before Supper

Week 2. Really bagged today. Up until 12:30-1:00 AM this morning getting tattooed since supper time yesterday. Outside of the leg sucks just by having to get twisted and rotated out for the artist to work.

Didn't feel like pressing outside today.

Seated Press
45 x 3 x 10r
95 x 5
135 x 3
150 x 10, 8, 6

Spoto Press - 3 second rests
135 x 2 x 3r
235 x 6 x 4r

Superset
Barbell Row 225 x 3 x 10r
Band Pressdowns LGT x 30, 20, 20

Changed up my grip to have my pinkies on the rings. Looks like I'm a bit more vertical so it should translate to more strength hopefully.

Old grip with middle finger on the rings on top and the pinkies on the rings in the lower picture.

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 - Bench

May 20, 2015
Before Supper

Week 3. Still getting over this cold. Pissed I didn't get 4 reps on my AMRAP set so I did a couple more just cause.

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

W/Red Slingshot
315 x 5
355 x 2 x 3r

Superset
KB Row 106e x 3 x 7r
Cable Pressdowns 100 x 3 x 12r

W2 JJ - Bench 285 x 4 x 3r, 4

May 13, 2015
Before Supper

Week 2. Still massively sick since Monday.

Bench Press
45 x 2 x 10r
135 x 5
185 x 5
225 x 2
255 x 1
285 x 4 x 3r, 5

CG Bench Press
240 x 8, 7, 6

DB Skullcrushers
40e x 3 x 15r plus a pressout on the last set

Pressdowns 100 x 2 x 8r
Rear Ring Flies x 2 x 15r

W1 JJ - Bench

May 6, 2015
Before Supper

Week 1 of the 2nd cycle. Bench felt very good despite not hitting my planned reps. The 1st four worksets had good long pauses on each rep. The final AMRAP set I aimed to just be very controlled whereas 8 weeks ago I know it got a little sloppy. Also had a visit with the dentist and that doesn't really do much to fire me up.

Bench Press
45 x 3 x 15r
135 x 5
185 x 3
225 x 2
270 x 4 x 3r, 6

Pin Press (10)
225 x 12, 10, 11

DB Skullcrushers
40e x 14, 14, 12 + a bunch of presses to burn out the tri's

Superset
Rear Ring Flies BW x 3 x 12r
Band Pressdowns Avr x 3 x 20r

W6 JJ - Bench

April 14, 2015
Before Supper

Week 6. Elbows fhaking bugging me from armwrestling on Sunday. If I want to continue to progress my press I can't pull. I have a chance at cracking 400 in my lifetime before I get to old and I'd like to be able to at least say that I've done it.

That said I still got my work in.

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
265 x 1
285 x 4 x 3r, 4

CG Bench Press
245 x 7, 6, 7

Superset
CG T-Bar Row 90/135/185/185 x 15
OH Band Ext Avr x 2 x 20r
Band Pressdowns Avr x 2 x 20r

W5 JJ - Bench R1

April 7, 2015
Before Supper

Week 5 bench and the start of the second mini-wave. Let's see if I can do some improving!

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
270 x 4 x 3r, 7 - foot slipped. May have gotten 8.

Pin 10 Bench
230 x 10, 9, 8

Superset
DB Row w/FG
75e x 4 x 8r

OH Band Extensions
Avr x 2 x 20r

Band Pressdowns - Spread Out
Avr x 2 x 12r

W2 JJ - Bench

March 17, 2015
Noon

Little tougher benching with my grip sapped. May only do grip once a week in Friday's. 4th workset of bench I felt great and thought I was good for 6 on the 5th set but I tagged a spotter chain on the 3rd and my groove got knocked way off course.

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
280 x 3, 3, 3, 3, 4

CG Bench Press - Short Rests
240 x 8, 6, 5

OH Band Extensions - Hands Apart
Avr x 20, 20, 15

Circuit with no rest
Band Pressdowns Avr x 3 x 20r
Vog Rows Avr+Lgt x 3 x 15r

W1 JJ - Bench

March 10, 2015
Before Supper

Quick spiel on what I'm doing for my cut and EC stack.

Drink coffee freely throughout the day.
25-30g whey ISO in water for breakfast.
Eat at noon. Bit of rice and steak.
Workout days I'll have another quick bite at about 3 (I usually start my workout at 4:30-5:00)
Normal supper
No calories after 8:00

Ephedrine.
Start at 2 x 8mg a day and work up to 3 x 16-20mg over 3 weeks. Hold for a week then take a week off and start again.

Bench Press - All paused
45 x 3 x 15r
135 x 5
185 x 3
225 x 2
265 x 3, 3, 3, 3, 8 - to much of a fight on the 8th. Should've stopped at 7.

Pin Press - Hole 10 ~2"
225 x 9, 6, 7 - finding these tough. Letting the weight right off in the bottom.

OH Band Extensions
Avr x 3 x 15r

Band Pressdowns
Avr x 3 x 15r

Vog. Row
Avr + MM x 3 x 20r

D2, B1 - Bench

December 2, 2014
Noon

Clubbell

1) Bench Press
45 x 3 x 15r
135 x 4
185 x 2
240 x 8, 8, 8, 10

2a) DB Row - No straps as usual
125 x 8, 8, 10

2b) EZ Upright Row
75 x 3 x 15r

3) V Pushdowns
110 x 3 x 10r

4) Ab Wheel
BW x 4 x 6r

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

D4, B2 - Press

October 24, 2014
Noon

Warm-up
Clubbell
McGill 3
Dislocates

Barbell Strict Press
45 x 3 x 10r
95 x 5
135 x 2
165 x 6, 6, 9 - RPE 9

Floor Press
45 x 6
135 x 5
185 x 3
225 x 3 x 8r

Barbell Row
225 x 3 x 10r

Superset next two exercises - short on time
Rear Ring Flies
BW x 3 x 10r

Pushdowns w/V
100 x 3 x 10r

D4, B3 - Press

October 17, 2014
Noon

First heavy overhead day since the back tweak in August. Felt good. I also widened my grip a bit more which seems to help.

Warm-up
Clubbell's

Push Press
45 x 3 x 10r
95 x 2 x 3r
135 x 2
165 x 1
185 x 1
205 x 1
225 x 1
190 x 8 - easy

Floor Press
135 x 5
185 x 3 x 15r

Bent Row
235 x 3 x 8r

Rear Ring Flies
BW x 4 x 12r

Pushdowns w/V
100 x 3 x 12r

D4, B1 - Press

October 10, 2014
Noon

First day doing overhead work since buggering my back a couple of months back. Went ok I think. I definitely need some more shoulder flexibility to be able to lockout and stand more upright.

Warmups
Clubbell casts and mills
McGill 3

BB Strict Press
45 x 3 x 8r
95 x 5
135 x 2
155 x 8, 8, 8, 10

Floor Press
135 x 5
185 x 15, 15, 12

BB Bent Row - Strict
225 x 4 x 8r

Rear Ring Flies
BW x 3 x 10r

Cable Pushdowns w/V Handle
90 x 3 x 15r

D4, B2 - Press

October 3, 2014
Early

Truncated due to it being a busy day today. Even so I feel like I got hit with what I need.

1) High Incline Bench
45 x 3 x 8r
95 x 5
145 x 2 x 2r
165 x 1
185 x 4 - too much for the morning
175 x 2 x 4r

2a) Floor Press
135 x 5
185 x 3
225 x 10, 8

2b) Axle Landmine Row
50 x 2 x 15r

Later in the day

Cable Pressdowns
90 x 3 x 10r

D4, B3 - Press

September 26, 2014
Noon

End of my 6th cycle of this.

Warmups
Bird Dogs x 12
Rolling Planks x 20
McGill Crunch x 10
Clubbell x a bunch

Work
High Incline Bench Press
45 x 3 x 10r
95 x 8
145 x 3
165 x 1
185 x 5

Floor Press
45 x 5
135 x 5
185 x 5
225 x 10, 10, 9

Underhand Ring Rows
BW x 30, 20, 15

Pull aparts
MM x 3 x 20r

Pressdowns w/V handle
70 x 3 x 20r

D4, B1 - Press

September 19, 2014
Before Supper

Back and ass are tight. Piraformis jerks.

Warmup
Clubbell - Bunch of one armed side casts, front casts and shield casts with the 15# club. About 5-7 minutes continuous.
Bird Dogs 1 x 10
Rolling Planks 1 x 20
McGill Crunches 1 x 10 - feel a good pop in the back/hips on the first rep.


Steep Incline Press
45 x 3 x 10r
95 x 5
145 x 8, 8, 8, 14

Feet Up Bench Press
225 x 8, 8, 8, 7

Ring Row
BW x 40, 20, 20, 20

Pull-Aparts
MM x 60, 30, 30

Cable Pressdowns
50 x 20
70 x 3 x 15r - pumped!

August of Arms, Day 10

August 10, 2014
Noon

A bit of triceps for #31daysofarms #augustofarms

CG Bench Press
45 x 3 x 10r
135 x 5
185 x 3
205 x 5 x 6r

Avr Band Pushdowns w/Bar x 90r