DB Row 100 x 46/45

August 6, 2015
Before Supper

Week 6. Bit of a deload before trying to PR on pulls next week. Gave a crack at the dumbbell row challenge and failed out but I think I've got it without having trained biceps and lats the day before so I'll try again Saturday.

SLDL out over toes
135 x 2 x 8r
185 x 8
225 x 2 x 8r

Strapless DB Row
100 x 47 right, 45 left - like Josh said, "deep water"

W2 JJ - Deads

July 9, 2015
Before Supper

Week 2.

Deadlift
135 x 3 x 3r
225 x 2
315 x 1
340 x 6 x 5r
First 3 worksets done double overhand. Supinated with the right after and feels a bit tweaky in my wrist.

SLDL
225 x 2 x 15r
Way out in front of my toes

NG / Chin / Pull-ups
BW x 2 x 2r each - 12r total

Band Crunch
Hvy x 6 x 15r

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

D3, B1 - Pulls

June 5, 2014
Early

Worked out pretty early this morning as Gail and I had to get out the door for appointments. Second last rep on the shrugs something twinged in my back. Freaking hurt. Stopped, had a shower, Robax, and the foam roller. Really worked on feeling the muscles and getting good contractions.

Rounded Back SLDL - 60s
135 x 3 x 5r
225 x 12, 12, 10

Lunges - 60s
BW x 3 x 12r - really blow up my quads

BB Shrug w/3ct - 60s
225 x 3 x 12r

I'll see how I feel and how late I get home for the pull-ups and curls.

Evening

DO Pull-ups - I suck at these bigtime 60s
BW x 3, 3, 3, 2, 1

Pinwheel Curls - 60s
40e x 10, 10, 10, 8, 6

Back at Deads

May 15, 2014
Noon

Still a bit hacky and full of boogers but good enough to pull. I left the rows off as we've got armwrestling practice tonight.

Another re-iteration; these round back pulls get TOUGH. They should build up a ton of thoracic strength.

Another thing I've noticed since going keto at the beginning of April is I hardly have any flatulence whereas before Marty and I would do our darndest with tandem blasts throughout the evening. Also I should be down to 249# this weekend I'm thinking. Started at 276# at the end of March.

Deadlift
135 x 3 x 3r
225 x 2 x 2r
315 x 1
405 x 1
455 x 1
485 x 10 x 1r - 1.5 minute rests between sets

Round Back SLDL
295 x 3 x 8r

Pull Week 3

May 2, 2014
Before Supper

I'm really liking the idea of all if these singles. It's giving me a really good opportunity to play with some different form tweaks. I'm thinking about throwing in just 5 singles at about 75% on my squat day just to keep reinforcing my form.

Deadlift
135 x 3 x 3r
225 x 2
315 x 1
405 x 1
455 x 10 x 1r
505 x 1 - just for fun

Rounded Back SLDL
285 x 3 x 8r
Wow these really tax the thoracic area uncurling like that. Nice and slow.

Pendley Row - Tit point level
225 x 3 x 8r

Pulls Week 2

April 25, 2014
Noon

Deadlift
135 x 3 x 3r
225 x 2
315 x 1
365 x 1
425 x 12 x 1r - 60s rests

Round Back SLDL
275 x 3 x 8r

Pendley Row - Nipple Line
185 x 3 x 8r

I think these accessories will have a big pay off by the feel of them.

Deads Day

April 17, 2014
Before Supper

Trying something new on deads and I plan to run at least 3-4 cycles. I don't think rep pulls really do anything for me as my form changes too much even with a pause so I found this little gem that's based on singles with timed rest periods that'll mimic a similar workload as with a repetition based system. Accessories are geared towards my upper back and thoracic area.

Week one: 70% 15 sets of 1 one min rest/sets
Week two: 75% 12 sets of 1 one min rest/sets
Week three: 80% 8-10 sets of 1 - 1.5 min rest/sets
Week four: 85% 4-6 sets of 1 1.5 - 2 min rest/sets
Week five: 90% 1-3 singles of 1 - 2 min rest/set

I'll add either 10-20 pounds each cycle without testing. Should be fun.

1) Deadlift
135 x 3 x 3r
225 x 2
315 x 1
365 x 1
395 x 15 x 1r
I played with rolling the bar to my shins and I think I get in better position like that. We'll find out when the weight goes up.

2) Deficit Rounded Back SLDL
225 x 8
275 x 2 x 8r

3) Pendley Row - to the nipples. Flat back
185 x 3 x 8r

Some more SLDL

December 20, 2013
Afternoon

1) SLDL - Beltless - Thumbless to 365
135 x 2 x 5r
225 x 2 x 3r
315 x 2
365 x 2
405 x 2
455 x 5
365 x 10

2a) VG Pulldowns 200 x 3 x 10r

2b) Leg Curls 50 x 3 x 12r

Pulls and Stuff

November 22, 2013
Before Supper

Week 2 if this deads program. Worked up to a 5RM on SLDL. First time these heavy in ages.

1) SLDL - straps on the last 2 heavy sets. Thumbs were pussing out with the hook.
135 x 5, 5, 8
225 x 5
315 x 5
365 x 5
405 x 5
Did some calcs and decided to give the next set a go
445 x 5
315 x 10

2a) VB Pulldowns 170 x 3 x 10r

2b) Leg Curls 45 x 2 x 15r got crampy

3) DB Shrugs 105e x 2 x 20r

Week 7 Pulls

May 3, 2013
Noonish

Ended up working through lunch so I got a bit of a late start on today's workout. Played around and did a bunch of lift and holds with my new 40# blob that I got off Cannon. Pooped my hands enough that I couldn't double overhand lift my 415# when I went past there on my warm-ups so I did 465# with an alternate grip then I just strapped up.

Had a couple epiphanies last night at practice as well with the help of everyone there. Finding a technique for me that I can at least challenge these guys a bit so she's going good. Did that after a 14 hour workday as well so that's all right.

Left the rows out as I wanted to get back to work and mentally I was fading.

Did blob lifts between all sets of bb work.

1) Deadlift
505 x 1 x 2r
420 x 3 x 3r - 120 second rests

2) Power Shrugs
390 x 2 x 5r

3) SLDL
265 x 1 x 10r

4) 2-3/8" Wrist Roller
F - 35# x 10, 5
E - 55# x 10, 5

Pull Day - Week 5

April 19, 2013
Noon

Deadlifts week 5. Pulls felt good but the pipes were feeling a little shot from last nights armwrestling plus I'm still a bit beat up from the trigger point massage.

All sets were done with 2 minutes or less rest. I also went double overhand during my pull warmups to 415 again but it was tough today. Strapped up after that. No belt for anything as usual.

1) CV Deadlifts
450 x 3 x 3r
365 x 3 x 3r

2) Power Shrugs
335 x 3 x 5r

3) SLDL
255 x 10r

4) Bent Rows
245 x 2 x 10r

Left out the pulldowns to give my braich's a rest.

Pull Day

April 11, 2013
Before Supper

Well there goes week 4 of this program and off to another wave up and a peak around mid June. No belt again as usual. I also went double overhand again up to 415 with the deads and all other lifts. I also went back to an alternate grip with the rest of my pulls as my supination is improving. Need to file off some callouses again though. I think I was close to ripping them off again.
I also left the V-grip Pulldowns out as well to give myself a bit more healing for armwrestling practice tomorrow. I think I'll toss some extra back work in on squat days as well.

1) Deadlift
505 x 1 x 2r
420 x 5 x 3r - 90 second rests

2) Coan SLDL
250 x 10

3) Coan Rows
245 x 10, 8

4) Wrist Thingy Pronations w/Manus
25 x 50r

Pull Day

April 5, 2013
Noon

Took a bit over an hour today as I did a quick video showing the wrist-finger iso's. As usual everything was no belt. Dropped the weight on the pulldowns to get stricter. Didn't do the DB rows as my shoulder was feeling a bit iffey. Pulls were done double overhand up to 405 with a nice hold then I strapped up. Supination is getting better, more so in the left I've noticed as I was giving it more attention. Time to smarten up and get both arms evened up.

No warmups shown

1a) Deadlift
475 x 1 x 2r
390 x 6 x 3r - 90 second rests

1b) 2-3/8" DB wrist/finger Iso's - Thumbless
105 x 1, 6s, 12s, 12s, 12s

2) Coan SLDL
245 x 10 - Nice hammy pump

3) Coan BB Row
245 x 2 x 8r

4) V-Grip Pulldowns
175 x 10, 8 - BB Style

W2 Pull Day

March 28, 2013
Before Supper

I can sure feel the lack of carbs. Almost feels like working out with a cold. Just a bit weaker and a helluva lot sweatier hahaha! No grip today due to my finger being jacked up. Went double overhand on the deads up to 405 and held for a bit on top. After that I strapped up.

No warmups shown

1) Deadlift
450 x 1 x 2r

2) Deadlift - 90 second rests
365 x 8 x 3r

3) SLDL - Coan Style
240 x 10

4) Bent Rows - Coan Style
240 x 2 x 10r

5) V Grip Pulldowns
200 x 2 x 8r

6) DB Rows
125 x 10

Pull and Assistance Work

March 22, 2013
Before Supper

Did a bunch of chest and arm stretching to help my supination ROM. I'll probably stop mentioning it as it'll be daily work. Today was also day two without carbs and feeling good. Seeing a couple pounds of water drop so far.

With my pulls and stuff I intended on strapping up to not impede my supination progress and recovery. Instead I did all of my pulls double overhand with the exception if the second 420 pull I did with a hook. Other than those I strapped up. Doing the chin style pulldowns I could feel it in my wrists a lot so I think I'll switch to the V-bar for a neutral grip next time.

I also changed my deadlift stance a bit by narrowing it and straightening my feet some. Felt good.

I left grip out today as well and will probably hit some gripper and blob work tomorrow.

No warmups shown and did everything in less than an hour. Feel great!

1) CV Deadlift - Beltless and DO
420 x 1 x 2r

2) CV Deadlift - Beltless, DO and 90s rests
335 x 8 x 3r

3) Coan Style SLDL Standing on a Plate
235 x 1 x 10r

4) Coan Style BB Rows Standing on a Plate
235 x 2 x 10r

5) Underhand Grip Pulldowns
200 x 2 x 8r

6) DB Rows
125 x 1 x 8r

I Think Phil's Trying to Kill Me: Day 1

January 21, 2013
Before Supper

Well got my Okie bar today and it's also the first day of a new programming block. Fun stuff!

1) Squat - NNN
45 x 2 x 5r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 2

2) Deadlift - All beltless
135 x 3
225 x 3
315 x 1
405 x 1
445 x 5 x 3r
495 x 1
545 x 1

3) Box Squat to my Bench - A few inches high, close stance
225 x 3 x 15r

4) SLDL
225 x 20

I was supposed to do some chins in there as well but my elbows got inflamed during the squats from yesterdays armwrestling practice.

Friday's Grunting

December 28, 2012
Before Supper

Wasn't sure how today would go. Yesterday my freaking neck and back were absolutely killing me. Liniment, TENS machine, huge dosages of Robax, etc. were not touching it. I woke up today feeling better but I still couldn't turn my head to the right. Leave it to some nice pulls to straighten everything out :D

With tonight's pulls I focused on changing up my form a bit and I think they went a bunch smoother at the lockout. One thing I've noticed since putting weight back on (nearly 280#) is it's getting difficult to hook grip the bar due to my hands pudging up a bit.

1) Deadlift
135 x 4, 3
225 x 2
315 x 1
405 x 1
455 x 1
505 x 1 - Begin Filming
520 x 1
475 x 3 x 2r

2) Bench Press - Comp. Grip
45 x 10
135 x 4
185 x 2
225 x 1
275 x 1
295 x 3 x 2r - I was only supposed to do 5 reps but they were feeling good.

3a) Paused Squats - Beltless
45 x 5
135 x 2
225 x 1
325 x 5 x 2r

3b) Tricep Pressdowns
55 x 15
80 x 3 x 15r

4) SLDL
235 x 2 x 10r - I was supposed to do 3 sets but my back and hammies were PUMPED!

Deathday Friday

December 21, 2012
Before evening feed

1a) CV Deadlifts
135 x 5, 4, 4 - 4's just feel better than 5's
225 x 2
315 x 1
405 x 1
455 x 1
505 x 4 x 1r - These were a lot slower than they should've been at that weight.

1b) Blobbing w/Blob50
Ramp x 1, 1, 2, 2, 2
Couch Hop & Holds x 1, 1

2) Bench Press
45 x 5
135 x 5
185 x 2
225 x 1
285 x 4 x 3r - Felt great

3) Paused Squats - Beltless
45 x 5, 3
135 x 2
225 x 1
320 x 5 x 2r - Easy Peasy

4) SLDL
225 x 2 x 10r

Whew! Feeling Good Baby!

December 14, 2012
Before Supper

Well by skipping my overhead press day midweek I had the best press day I've had in frigging weeks. No ibuprofin. No liniments. Felt great. Started to feel a little bit of a niggle in the arm when I was holding the bar for my squats but it wasn't too bad.

One helluva workout though!

1) Deadlift - No belt
135 x 5
225 x 2
315 x 1
405 x 1
475 x 5 x 2r

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

3a) Paused Squats - No Belt
45 x 5, 5
135 x 2
225 x 1
315 x 5 x 2r

3b) Tricep Pressdowns
50 x 15
75 x 3 x 15, 12, 12 - Nice pump

4) SLDL
225 x 10 - Set the bar about 12" ahead of my shins and really stretched the hammies. Could've did probably 10 more but my wife came downstairs.