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

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.

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!!

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.

W3 Squats & Deads

November 2, 2014
Afternoon

Warm-up
Clubbell
McGill 3
Bodyweight Squat

Bow Bar Squat
54 x 3 x 3r
144 x 3
234 x 2
324 x 1
354 x 1
384 x 3 x 3r
324 x 8

Deadlift
135 x 2 x 2r
225 x 2
315 x 2
405 x 1
425 x 3 x 3r

Parallel Set Gripper Immediately after Pull Sets
IM2.5 x 3/2, 3/2, 3/2, 5/3, 3/2

Barbell Shrug
315 x 35

Pull-ups
BW x 6 x 2r

EZ Curl
35 x 10
85 x 5 x 10r 45-60s between sets

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

W2 - Squat and Pull

October 26, 2014
Before Supper

Mentally really gassed today. Squats were mentally tough which really sucked at such a light weight. Got into it during my rep set at least.

I did some gripper closes between my pull sets as well. First time using one in probably over a year. Confident I can still close an easy number 3 with my right at the moment.

Warm-up
Clubbell
McGill 3
Goblet Squats

Bow Bar Squats
54 x 2 x 3r
144 x 3
234 x 3
324 x 1
374 x 3 x 3r
324 x 8

Deadlift - I'm using my WPB for this cycle as well
135 x 2 x 3r
225 x 2
315 x 2
415 x 3 x 3r

BB Shrug 315 x 30

Pull-ups BW x 5 x 2r

Lower Extra - W1

October 23, 2014
Before Supper

Extra work day for my squat and pulls. I'll do work on this day to assist my main squat/pull day.

Warm-up
McGill 3
Bodyweight Squat
Goblet Squats

Front Squat
45 x 2 x 3r
135 x 3
195 x 4 x 6r

Paused Deadlifts
135 x
225 x
315 x
365 x 3 x 4r

KB Shrug
36k ea x 30, 30, 25

McGill Chins
BW x 5 x 3r

Squats - Week 1

October 19, 2014
Afternoon

Well I went through 7 cycles (21 weeks) of Jay Ashman's strength program. Good stuff. I'm going to now continue to use it as my basis without any tweaks on the press days and primarily use the assistance as laid out for the lower body days. I'll be using Jake Sullivan's example to progress in those as I've had really good success with it on squats in the past couple of years.

Elbows are right hooped today from arm wrestling practice last night. 1,200 mg of ibuprofen and a bunch of capcaicin and they're still screaming. I hope it doesn't affect my bench on Tuesday.

Warm-up
Clubbell, McGill 3, BW Squats, Dislocates

Squat
45 x 4 x 3r
135 x 3
225 x 3
315 x 1
365 x 3 x 3r
315 x 8

Conventional Deads
135 x 2 x 3r
225 x 2
315 x 2
405 x 3 x 3r

Snatch Grip Shrugs
245 x 3 x 15r

McGill Pull-ups
BW x 1
+10 x 10r

One Armed Hangs
BW x 3 x 20s

D3, B3 - Deads

October 16, 2014
Before Supper

Warm-up
Clubbell
McGill 3
Bodyweight Squats
Wedging

Sumo Deads
135 x 3 x 3
225 x 2 x 2
315 x 1
405 x 1
455 x 1
505 x Didn't feel right so I stopped. Maybe I'm learning

Front Squat
45 x 2 x 5r
135 x 4
185 x 3 x 8r

KB Shrug
36k ea x 3 x 25r

McGill Chin
BW x 2r
+25 x 12r

One Armed Hang
Right x 3 x 20s
Left x 3 x 20s

D1, B2 - Squat

October 13, 2014
Early Afternoon

First day back squatting with a power bar since my injury. Need a little work getting my technique back and practice hitting depth. All in all felt good though.

Clubbell Casts and Mills
McGill 3

Squat
45 x 4 x 3r
135 x 3
225 x 3
314 x 4
365 x 2 x 4r

KB Dimel's
36k ea x 3 x 15r - Dimel's are really hitting my hammies good these days

Snatch Grip Shrug
225 x 3 x 20r

McGill Pull-ups
BW x 3
+25 x 4 - too slow so I dropped the weight
+10 x 8

D3, B1 - Deads

October 9, 2014
Noon

First day back with a regular bar in my hands. Feeling good but not doing any work in a real fatigued state. Deadlift pulls were all done full stop, reset, and pulled. Really focusing on squeezing the weight up vs my normal exploding into it.

Warmups
Clubbell front swings and casts w/25#
McGill 3
BW Squat and Goblet Squat

Sumo Deads
135 x 3 x 3r
225 x 3
315 x 2
365 x 2 x 8r

SSB Split Squat
65 x 5
135 x 3 x 8r

SSB Shrug
135 x 20
225 x 2 x 20r

McGill Chins
BW x 2
+25 x 10

D1, B3 - Squat

October 6, 2014
Noon

No pain today but still taking the safe and slow route to recovery.

Warm-up
Clubbell front swing and casts w/25#
McGill 3
BW and Goblet Squats

SSB Squat
65 x 2 x 3r
155 x 2 x 3r
245 x 2
295 x 1
335 x 1
355 x 1
295 x 5

TB Dimels
154 x 3 x 15r

TB Shrug w/3 sec counts
154 x 3 x 12r

McGill Pull-ups
BW x 20r

D3, B2 - Deads

October 2, 2014
Noon

Feeling better but I'll continue the rehab train for the next couple of weeks to see if I can keep them pain free before really pushing myself again.

Warmups
Clubbell Front Casts up to the 25#
McGill 3
BW Squats

Work
TB Deadlifts
144 x 3 x 3r
234 x 3
324 x 2
414 x 3 x 6r

SSB Split Squats
65 x 8
105 x 8
135 x 8

TB Shrugs
254 x 3 x 15r

Chins
BW x 7 x 3r

D1, B1 - Squat, Cycle 7 Start

September 29, 2014
Before Supper

Still on the rehab path but wanted to start putting a bar on my back again. Gently and light.

Warm-up
KB BuP Unilateral Walk 40 x 3 trips
Bird Dogs x 12r
Rolling Planks x 20r
McGill Crunch x 10r
BW Squat x 2 x 4r
Goblet Squat 40 x 4, 24k x 4

Work
SSB Squat
65 x 2 x 4r
115 x 4
155 x 3
205 x 4
225 x 3 x 8r

TB Dimels 144 x 3 x 15r

TB Shrug w/3 sec Pauses 144 x 3 x 12r

McGill Pull-ups BW x 17r

D3, B3 - Deads

September 25, 2014
Noon

Warmup
Clubbell x lots
Bird Dogs x 12
Rolling Planks x 30
McGill Crunch x 12
BW Squat x 3 x 5r

Work
Trapbar Deads
144 x 3 x 3r
234 x 3
324 x 3
414 x 1
464 x 1
504 x 3 - easy. Still babying my back.

Front Squat
45 x 5, 3 - ouch. Stop

BB Split Squat
45 x 8 each leg
95 x 8

TB Shrug
254 x 3 x 12r

Scapular Retractions
BW x 2 x 8r

DB Hammer Curls w/FG
40e x 3 x 10r

DB Hammer Curls w/FG "21's"
25e x 21r - easy


Trap bar Deads


Scapular Retractions