W6 Press Assistance

August 8, 2015
Evening

Week 6.

Spoto Press - Full 3 second pauses
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
245 x 6 x 4r

Paused T-Bar Row w/fat D - 3 second contractions
135 x 4
189 x 5 x 4r

Kneeling One-armed LM Press
90 x 6/- drop weight until I get my form dialed in
70 x 10

DB Row
125 x 10

W5 JJ - Deads 515 x 6 x 2r

July 29, 2015
Before Supper

Week 5. Not bad and feeling good for week 7. Switched my grip on the last set and niggled my wrist a bit. They each need proper warm-ups to supinate properly. Also need to shave down my callouses as I see a wreck coming.

Working at keeping my shins more perpendicular. We'll see.

Deadlift
135 x 4 x 3r
225 x 2
315 x 2
405 x 1
455 x 1 - first filmed set
495 x 1
515 x 6 x 2r

Dimels
135 x 3 x 15r

RR Pull-ups - explode up, 3 second neg
BW x 10 x 1r

Strapless DB Row
100 x 1 x 30r

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

W4 JJ - Deads

July 23, 2015
Before Supper

Week 4. Bought some leggings. I know, I know but I wanted to see if I could wear them and get away from using talc for deadlifting. They work great! Plus I feel like I'm wandering around the basement nekkid so that's another plus.

Just making a note of no straps being used as I consider this a second grip day in the week.

Deadlift - first 2 worksets double overhand
135 x 4 x 3r
225 x 2
315 x 1
370 x 6 x 5r

Dimel Deads
135 x 2 x 15r

Chins w/Rock Rings - used the top hole for some singles
BW x 15r

Fat Handle T-Bar Row
225 x pfft! Couldn't get the base to stay together. I'll need to jig something up.

DB Row
100 x 1 x 25r

W4 RBBP - 295 x 4 x 4r

July 21, 2015
Before Supper

Week 4 RBBP. Really dozy today. Controlled my bench reps but really made sure I got a good pause on my last rep of my last set. Happy as well that I was able to grind out a couple of them. Typically when I stall, I stop so I must be getting a little more tricep power or finding a better groove.

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

Dip
BW x 3 x 10r

Upright Row
85 x 5
125 x 3 x 8r

Low Row
295 x 3 x 8r

BW Skullcrushers
BW x 3 x 20r

W3 JJ - Deads

July 16, 2015
Before Supper

Week 3. Losing some of my zazz on deads over the past few weeks. Just can't get into them. Might start alternating deads and a heavy back, deadlift assistance day every other workout.

Got foot cramps really bad after 455 so I went barefoot after that.

Deadlift
135 x 4 x 3r
225 x 2 x 2r
315 x 1
405 x 7 - thought it was 8 until I watched the video
455 x 1
485 x 5 x 2r, 5

Speed Pulls
315 x 12 x 1r

Pull-ups
BW x 3, 3, 2, 2, 2, 1

Fat Handled T-Bar Row
135 x 5
185 x 8
210 x 3 x 8r

W3 RBBP 280 x 4 x 5r

July 14, 2015
Before Supper

Week 3. Did the weight for the same as my first time around but hit all of my reps and did it controlled. Pinkies on the rings experiment still.

Rushed

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

Dip
BW x 2 x 10r

Upright Row
85 x 8
125 x 2 x 8r

Low Row
275 x 3 x 8r

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.

W2 - RBBP 295 x 5 x 3r

July 7, 2015
Before Supper

Week 2. Felt good.

Bench Press
45 x 4 x 10r
135 x 5
185 x 3
225 x 2
275 x 2
295 x 5 x 3r

Dip
BW x 2 x 10r

Upright Row
35 x 8
85 x 8
125 x 2 x 8r

Low Row
250 x 3 x 10r

Rear Ring Fly
BW x 3 x 10r

Bodyweight Skullcrushers
BW x 4 x 15r

W1 JJ - Deads

July 3, 2015
Early

Week 1. Hot, boggy, too early. I hope that's enough excuses. Now to go buzz around in the Jetta for 6 or so hours...

Deadlift
135 x 4 x 3r
225 x 2
315 x 1
405 x 1
455 x 2, 3, 3, 3, 3 - little niggle in the right low back so I'll call it there.

Parallel Grippers
#1 x 10
#2 x 2
#2.5 x 3 x 3r - first time touching grippers in ages.

Strict NG Pull-ups
BW x 5 x 2r

Fat Handle T-Bar Row
135 x 8
185 x 4 x 8r

W1 RBBP Part 2

July 1, 2015
Afternoon

Week 1. Decided to give yesterday's performance a little shaming. Needless to say after yesterday's benching and today's I'm good for a few days now. I don't even feel bad about missing my last rep haha!

I still feel really tired even with a good sleep last night. I'll have to keep my eye on it. I don't want a deload dammit!

Left out any tricep and chest assistance due to benching yesterday.

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

Upright Row
35 x 10
85 x 3 x 15r

Low Row
225 x 10
250 x 2 x 10r

Rear Ring Fly
BW x 3 x 8r

W8 - Final Day

June 27, 2015

Week 8. Holy crap it's hot! Humidex is moving us up a few degrees as well. Ended up really stressed and working late last night so I missed my deads. Headache and boiling today so I figured I'll just test for Josh's RBBP bench program. I'll run it for a cycle again and continue to use Jesse's squat and pull protocol.

I wanted this done quick.

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
280 x 5, 5, 5, 4, 5
I got out of groove on my 4th set by tagging my spotter chain but I managed to finish the rep. Worksets were just controlled, not paused.

Swiss Bar Row - Mid Grip
125 x 10
215 x 3 x 10r

W7 JJ - Bench

June 17, 2015
Before Supper

Week 7. Trying a different foot position. Any insights feel free to chime in. Did an extra couple of sets more TnG-ish of triples. Back is really pumped and achey after squatting on Monday then being cramped in a vehicle for 11 hours of driving sandwiching a two hour meeting. Fun.

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

CG Bench
245 x 7, 5 - man. What happened?

Ring Row
BW x 5 x 20r

JM's w/2 chains each hand hooked on 10th link
3 x 25r

W6 JJ - Bench

June 10, 2015
Early Afternoon

Week 6. Almost locked out my 5th on the last set with decent pauses. They sure seem longer on the bench than on the recording haha!

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

CG Bench Press - these really sucked today for some reason
245 x 6, 5,

Low Row
200 x 2 x 20r

Pullaparts
MM x 40, 35, 30

Superset
Chain Skullcrushers x 40, 30, 25
Chain Curls x 25, 20, 15

W6 JJ - Squats

June 8, 2015
Before Supper

Week 6. Felt okay other than before my forced to do some laundry after my first squat workset...... Oops

Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
435 x 1
460 x 6 x 2r

Speed Squats
305 x 6 x 2r

Seated Band Hammy Curls
Avr x 3 x 15r - low back was a bit pooped so I went with these instead of the GM's

Ring Row
BW x 2 x 25r

W5 JJ - Bench

June 3, 2015
Before Supper

Week 5. Going to start changing up my bench assistance to more like what I was doing during the RBBB stuff. Seems I keep losing zazz off of my bench.

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
275 x 4 x 3r, 6
250 x 10, 8

Low Cable Row
200 x 2 x 20r

Pullaparts
MM x 40, 30, 30

Superset
Chain Skullcrushers, 2 Chains E x 37, 25, 25, 13
Curls, 2 Chains x 35, 20, 15, 10

W4 JJ - Deads

May 29, 2015
Before Supper

Week 4. Just a rep day.

Deadlift
135 x 4 x 3r
225 x 3
315 x 1
365 x 6 x 5r

TnG Deadlift
280 x 15 - one set was enough. These suck haha!

BB Row
280 x 3 x 6r

Weighted Crunches
40 x 4 x 10r - ouchy

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 - 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 - 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