W6 JJ - Deads Assistance

April 16, 2015
Before Supper

Week 6. Low back is a tad pooped so I decided to hit today with nothing but decent assistance work.

V Grip, T-Bar Row
90 x 10
135 x 10
180 x 10
205 x 3 x 10r

Supinated Reverse Grip Pulldowns - Faced Away
150 x 3 x 10r

Low Cable Row
200 x 2 x 15r

DB Row
100e x 3 x 10r

W5 Press

April 11, 2015
Before Supper

Week 5. Short and sweet. Was going to workout outside but we had rain and snow happening. Low back is still pretty pumped from Thursday too so best leave the farmers walks out as well.

Superset the worksets

Seated BB Shoulder Press
45 x 3 x 10r
95 x 5
135 x 3
155 x 1
175 x 8 x 2r

V Handle Pulldowns - Sat facing away
150 x 8 x 10r

Deadlift

January 18, 2014
Before Supper

Resetting my deadlift and squatting for the Lifters Radio comp and seminar where I'll be using an Okie bar and wraps. First thought about going to the Okie today I think I may be better suited to pulling with a stiff bar. My hand also held up where I tore the callous off last week until my 545 set. I threw on straps for 565 but it just threw me out of position.

Deadlift
135 x 4 x 3r
225 x 2
315 x 1
405 x 1
455 x 1
525 x 1
545 x 1
565 x F - straps threw me out of position
435 x 3 x 5r

SLDL - Dead Stops
135 x 30

WG Pulldowns
100 x 30

Band Marching
Avr x 2 x 90s

W6 - Deads Heavy

January 11, 2015
Before Supper

Well dag-nabbit I tore a callous on the 540 pull or I was going to go for a double at 555 but I could feel my grip wasn't the best to bother and risk further damage.

McKinless Band Stretching

Deadlift
135 x 4 x 3r
225 x 2
315 x 1
405 x 1 - Started filming to check my form
455 x 1
495 x 1
525 x 2
540 x 1
555 x 1
Put straps on. Full dead stops and restarts
475 x 5

Pulldowns w/V Handle & FG
145 x 5 x 15r

Some walking lunges

Lots of driving and bad eating tomorrow so I don't want to be all locked up and sore.

W5 Deadlift Reps

January 5, 2015
Before Supper

First day back at work. Tons of stress as the upper management changed their philosophy on the current proposal. Only slept a few hours last night in total.

My back is still pumped from last weeks squats as well so I tried to stay away from the grinders and left the deficit pulls out as well.

Warm-up
McGill 3
McKinless Hammy

Deadlift
225 x 3 x 3r
315 x 1
365 x 1
405 x 1
455 x 1
475 x 3 x 5r

Block Pull
495 x 2 x 3r

Pulldowns w/V handle and FG
140 x 4 x 15r

BB Shrugs
495 x 10

W4 - E Deads

December 29, 2014
Afternoon

Warm-up
McGill 3
McKinless Stretch

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

Block Pull
445 x 2 x 5r

Deficit Pull
385 x 3 x 6r

V HandlePulldowns w/FG
135 x 4 x 15r

Enough. Don't feel like shrugging.

W3 - "Heavy" Pulls

December 22, 2014
Before Supper

Happy to have a bit of weight on the bar tonight. For whatever reason my hands seemed to be releasing a lot of oil tonight despite the super-chalk.

Started this workout feeling as if I could just lay down for an hour nap.

Warm-up
Clubbell
McGill 3
McKinless Band Stretches

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

Block Pull - 525 x 2 x 2r

Deficit Pull - 475 x 2 x 3r

V-Handle Pulldowns - 125 x 4 x 15r

KB Inman Shrugs - 53e x 3 x 10r

W2 Deadlift Repping

December 14, 2014
Afternoon

Recorded all of my pull work sets for the hell of it. I'll reiterate; reps suck.

Deadlift
135 x 4 x 3r
225 x 3
315 x 2
365 x 1
410 x 10, 8 - didn't want to kill myself due to looking at the upcoming deficit pulls.

Block Pulls
440 x 2 x 6r

Deficit Pulls
380 x 2 x 8r

V Pulldowns
125 x 4 x 15r - really focused on the muscles and got a great pump

Inman Shrugs 3s
45e x 3 x 10r

Heavy Walk - Nah.

McGill Pull-ups - Did one but it was so slow and non-explosive I decided to call it there.

Meet Cycle - Week 1, D1 - Deads

December 8, 2014
Before Supper

First week of meet prep for February 7 in Cold Lake. I've got basically 8 weeks of solid work with one week rest prior. I'm using Josh McIntyre's suggestion with the Cube Kingpin for my squat and deads (I'm starting with the second week to make it work), the Red Bearded Bastard Bench (RBBB) program, and the ASS program as my fourth day to get some extra pressing/tricep volume and bodybuilding stuff.

I also started David Horne's beginner grip program just because I don't really have any specific hand strength goals at the moment and I'm interested in the results. Plan is as it's spelled out at 3x a week. The only change I did is I'm using an EZ bar for the wrist curls and reverse wrist curls. Plan is to give it 12-16 weeks.

Warm-up
Clubbell
McGill 3

Deadlift
135 x 4 x 3r
225 x 2 x 2r
315 x 2 x 1r
380 x 8 x 3r - minimal rests

Block Pulls - 5"
410 x 2 x 5r

Deficit Pulls - 1.5"
350 x 2 x 8r

V Pulldowns
150 x 3 x 15r

BB Shrug
350 x 3 x 10r

KB Walk
90e x 3 x 30s

McGill Pull-ups
BW (269# w/clothes) x 2, 1, 1, 1, 1, 1

D3, B2 - Deads

December 4, 2014
Before Supper

Well I've got a focus again. Chatting with Brody who has the Cold Lake Barbell club I think I'll go compete in February as a M1, 120kg lifter. Should be fun so I think I'll just finish this current cycle in the next two weeks the start working towards a peak.

Warm-up
15 minute walk on the treadmill 0.32 Miles
Clubbell

Paused Deads
135 x 2, 2, 3, 3
225 x 2 x 2r
315 x 1
365 x 1
415 x 3 x 4r

Front Squat
45 x 2 x 4r
135 x 2
185 x 1
205 x 3 x 8r

BWHB Shrugs
300 x 3 x 10r

V Handle Pulldowns
150 x 3 x 15r

45' Back Raises
BW x 3 x 10r - these felt good but I decided this was enough seeings as its a brand new exercise and I don't want a low back pump for the next week haha! I'll acclimatise a bit first.

W6 - Squat and Deads Assistance

November 26, 2014
Noon

A bit of a change-up and deload day today.

Warm-up
Clubbell
McGill 3
BW Squats

Front Squat
45 x 3 x 3r
135 x 3
185 x 6 x 3r

12" Logbar Cleans
90 x 2 x 5r
180 x 2 x 3r
200 x 2

V-Grip Pulldowns
175 x 4 x 10r

Ring Row - really concentrate on pinching the scapulae
BW x 2 x 20r

DB Hammer Curl Dropset
55/40/30 x 12/12/12

W5 - Squat & Deads Assistance

November 19, 2014
Before Supper

Lots of driving, stress, and little sleep over the past two days. Wasn't sure how today was going to go but I got it done sleepy and all. Now for some chili and a nap.

Front Squat - second week with a clean grip
45 x 5 x 3r
135 x 3
185 x 1
215 x 4 x 6r

Paused Deads - just off of the floor
135 x 2 x 2r
225 x 1
315 x 1
405 x 3 x 4r plus 15s hold on the last rep

Pulldowns w/V
175 x 3 x 10r

Planks

W4 - Squat & Deads Assistance

November 13, 2014
Before Supper

Just one of my warm-up sets of front squats, the middle set of paused deads, and my first two ugly, ugly sets of practicing a cleans to a shoulder rack rather than just holding the bar. I don't think I should practice these on the same day as deadlifts. Too different of a movement pattern.

Warm-up
Clubbell
McGill 3
BW Squat

Front Squat - Clean Rack, 1st Time, felt good but I got petechia on the back of my hands.
45 x 2 x 3r
135 x 3
185 x 3
210 x 4 x 6r

Paused Deads
135 x 3 x 2r
225 x 2
315 x 1
365 x 1
395 x 3 x 4r plus 10s hold

Crap Power Cleans - Loooots to learn
95 x 2 x 3r

V Grip Pulldowns
200 x 3 x 8r

W4 - Squat & Deads

November 10, 2014
Before Supper

Feeling pretty bagged. Been scrambling the last few days to close out a complex bid. Missing lots of arm wrestling practices in the process. There's another one tomorrow I hope to feel good enough to go to.

Minimalist Training

Warm-up
Clubbell
McGill 3
BW Squat

Bow Bar Squat
54 x 3 x 3r
144 x 3
234 x 3
324 x 1
359 x 1
394 x 3 x 3r
334 x 8

Deadlift
135 x 2 x 2r
225 x 2
315 x 1
405 x 1
435 x 3 x 3r + 10s hold

BB Shrug
315 x 40

Pulldowns
100 x 2 x 20r

W3 - Squat & Pull Assistance

November 5, 2014
Before Supper

Quick workout then back to work for a late night at the keyboard.

Warm-up
Clubbell
McGill 3
BW Squat

Front Squat
45 x 4 x 3r
135 x 3
185 x 3
205 x 4 x 6r

Paused Deads - Just off the floor in case I haven't mentioned it before
135 x 3
225 x 2
315 x 1
385 x 3 x 4r

BB Shrug
385 x 2 x 15r

Pulldowns
200 x 3 x 8r

DB Curl
55e x 8 - enough. Pooped. I need food. Only had a bit of yoghurt at about 10 this morning.

Squat and Pull Assistance w2

October 30, 2014
Before Supper

Warm-up
Clubbell
McGill 3
BW Squat

Front Squat
45 x 3 x 3r
135 x 3
185 x 2
200 x 4 x 6r

Paused Deadlifts
135 x 2 x 2r
225 x 2
315 x 1
375 x 3 x 4r

BB Shrug 375 x 2 x 15r

Pulldowns 200 x 3 x 8r

Alt DB Curl 55ea x 3 x 8r

D3, B2 - Deads

September 11, 2014
Noon and Before Supper

Still taking it easy and rehabbing the back.

Unilateral Farmers Walk w/32k KB x 5 min

Bird Dogs 6 x 10s

Rolling Plank 1 x 20r

Goblet Squat 40 x 3 x 8r

Trapbar Deadlift
144 x 2 x 4r
234 x 4
324 x 4

Walking Lunges
BW x 4 x 10 steps each leg

Before Supper

Scapular Retractions
BW x 3 x 8r

BB Curl
50 x 5, 50

50# barbell "60's" Like 21's but 20 reps on each portion. Done as one continuous set.

Big V Pulldowns - Had to stay bolt upright for my back
150 x 3 x 12r

D1, B1 - Squat Cycle 3

July 7, 2014
Noonish

Had a sphincter malfunction on my first squat workset. Got cleaned up, dropped the weight and proceeded. Back is still gimped from the deep tissue massage a couple of weeks ago so I was happy with this work.

Bow Bar Squat
52 x 3 x 5r
142 x 3
232 x 2
322 x 5 - pooping
282 x 4 x 8r

Leg Curls
50 x 10, 10, 8 - good for jelly legs

WI Shrugs
45e x 10, 10, 8

NG Pulldowns
205 x 3 x 8r

Purple Bar Curls
80 x 8
90 x 8
100 x 2 x 8r

D1, B2 - Squat

June 30, 2014
Afternoon

Putting a bit more weight on the hamstring. I wore my Rehband shorts to keep them nice and warm. No issues. Squats felt nice and strong so I'll keep chugging along again.

Bow Bar Squat - 120s
52 x 5 x 3r
142 x 3
232 x 2
322 x 1
362 x 3 x 5r

60s rests

Dimels
245 x 3 x 20r

Wesley Inman Shrugs - 15s Holds
45e x 3 x 8r - fire up the traps good!

NG Pulldowns
200 x 3 x 8r

Giant Set - 90s rest
Purple Bar Curls 80 x 3 x 8r
Alt DB Curls 40 x 8, 35 x 8, 30 x 8
Conc Hammer Curls 30 x 8, 25 x 2 x 8r

Standing Band Crunches
Str x 3 x 20r

D1, B3 - Squat

June 23, 2014
Noon

Went with front squats to take some load off of the hamstring to give it a bit more healing time. 275 was easy but I felt a little twinge so I stopped there.

Front Squat
45 x 3 x 3r
135 x 3
185 x 3
225 x 2
275 x 1
235 x 5

60s Rests

RDL
135 x 12
225 x 3 x 20r

BB Shrug
405 x 12, 10, 10

NG Pulldowns
190 x 3 x 8r

Purple Bar Curls
80 x 15, 15, 10

Standing Band Crunch
Str x 3 x 18r