W4 JJ - Press

July 24, 2015
Before Supper

Week 4. Started with some other grip stuff today too. May be a comp. in Tucson to hit in October.

Strict Press
45 x 3 x 10r
95 x 5
135 x 3
150 x 3 x12r

Paused Floor Press
135 x 5
185 x 2 x 15r

Ring Curls x a bunch

Grip between sets

2" Crusher Deads
100 x 10
125 x 3 x 5r

45 Hubbing x a bunch

W4 JJ - Squat

July 20, 2015
Before Supper

Week 4. Played around with some more grip tonight. Hands were too cooked to do much with the Baby Inch by the time I got to it.

I also wanted to try something different for my quads so I tried sissy squats for the first time. I could've done a lot more reps per set but I figured I'd best see how I feel after these and they did build up good. More towards the centre of the thigh and up I feel them.

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

Paused Squats
375 x 3 x 3r

3-Way Calf Raises
BW x 40, 30, 25

Sissy Squats
BW x 5 x 5r

Grip done between other sets

Grippers, warm-up to
GHP5 x 3
GHP5 30mm Block x 3 x 5r
HG250 Bouncies w/25# x 3 x 5r

Some 40# blob picks and a right handed curl.

Some Baby Inch hops to about knee level.

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

W4 JJ - Bench

March 31, 2015
Noon

Week 4

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
275 x 1
315 x 4 x 1, 2.5 dammit!

Reverse Band Bench - 0 at top
315 x 3 x 4r

Superset - Nonstop
OH Band Extentions Avr x 3 x 20r
DB Row w/FG 75 x 3 x 8r

W3 - Press

March 28, 2015
Evening

Just a real quick one.

Superset
Seated BB Shoulder Press
45 x 3 x 10r
95 x 5
145 x 2
165 x 8 x 2r

Low Cable Row
200 x 5 x 10r - Fixed!

DB Row w/FG
70 x 3 x 12r

W3 JJ - Bench

March 23, 2015
Noon

Week 3 of Jesse's programming.

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

Pin Press - 12
250 x 3 x 8r

Superset - Row/Tricep
A) DB Row w/FG
65 x 10, 70 x 2 x 10r

B) OH Band Extensions
Avr x 3 x 25r

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

Some Extra Arms

September 21, 2014
Noon

Just an extra workout. I'll probably leave biceps alone tomorrow. I threw in the seated axle curls to help the hook but by using the axle they sure are tough on my thumbs and wrists. I need to build a 1-1/4" or 1-1/2" barbell and dumbbell.

One Armed Barbell Curl
45 x 3, 7, 7, 7

Seated Axle Curl
33 x 10
83 x 2 x 8r
103 x 3 x 6r - last two sets I did all reps from a relaxed deadstop.

DB Hammer Curls w/FG
40e x 4 x 8r

KB Wrist Curls
24k e x 2 x 15r

HH Kick-Ups
10 x 3 x 10r - paused

HH Iso's
10 x 3

D2, B3 - Bench

September 16, 2014
Before Supper

Back is getting better but still gimpy. Really hurts getting my bench arch but once my lats are pulled down it feels great.

First time trying seated dumbbell cleans as an exercise by itself as well. It actually hits the delts nicely.

Bench is still progressing little by little so that's good. No point in changing anything.

Clubbell Casts 25 x 100r
Bird Dogs 10s x 1 x 10r
Rolling Plank 1 x 20r
McGill Crunches 10s x 1 x 10r

Bench Press
45 x 3 x 10r
135 x 8
185 x 3
225 x 2
255 x 1
275 x 1
295 x 2
W/Orig SS
315 x 3 x 5r

Seated DB Cleans
40e x 3 x 15r

Low Cable Row w/Big V
150 x 3 x 15r

DB Skullcrushers w/FG
40e x 3 x 8r

August of Arms, Day 16

August 16, 2014
Morning

Well over half way through of doing some sort of bicep or tricep workout every day this month.

#31daysofarms #augustofarms

Pull-ups w/FG
BW x 3, 2, 2, 2, 2, 2, 2 - 15r

P Bar Spider Curls
55 x 4 x 15r

August of Arms, Day 7

August 7, 2014
Before Supper

#Augustofarms #31daysofarms

McGill Pull-ups
BW x 12 x 1r

PB Curl
85 x 10
105 x 8
125 x 5
145 x 3
125 x 8

Table-Cable Hook-BP-Wrist Curl, non-stop
25 x 25
50 x 3 x 12r

DB Wrist Curl w/Manus
85 x 3 x 20r

Behind Back BB Wrist Curls
45 x 15
95 x 20, 18, 15

Superset
Guillotine Gripper - One Hand
60 x 20, 20, 15

TTK
5 x 20
7.5 x 20, 15

D3, B1 - Deads

August 6, 2014
Afternoon

Did a day early because I was supposed to be on the road tomorrow. Not happening now so I'll do my chins and some more arms then.

#31daysofarms #augustofarms

Deadlift - Rehband belt an strapped worksets
135 x 3 x 2r
225 x 3
315 x 2
365 x 10
385 x 10
404 x 9 - last rep I started to lose speed so I stopped there.

Bulg. Split Squats
BW x 2 x 15r

45' Bench Shrugs w/3ct, w/FG, thumbless
35e x 3 x 20r

P Bar Hammer Curl
105 x 10, 10,
85 x 15

D1, B1 - Squat, Cycle 4

July 26, 2014
Afternoon

Hitting it a day early since I'll be on the road tomorrow. Very hot and muggy down here plus I'm feeling a bit beat up from the last three days; weights, weights, armwrestling exhibit pulling off and on for about 4 hours, and then some squatting and such today. Pooped.

Bow Bar Squat
52 x 4 x 3r
142 x 3
232 x 2
322 x 2
282 x 3 x 10r - liking hitting a heavier set before the work sets. Lightens the load mentally.

Double KB Swing
2x32k's x 3 x 12r

Trapbar w/FGX lift and holds
234 x 5, 3, 3 - tough after armwrestling

I'll leave the chins and curls be. Got hit good enough yesterday.

Dips 'n Mitts

May 4, 2014
Afternoon

Gail was in the main training area so I decided to do dips rather than shoulder presses today. My back also got a little tweak during them so that coupled with the fatigue from Friday kept the chins feeling like crap so I left them out.

1) Dip
BW x 2 x 5r
+25 x 3
+50 x 3
+60 x 2
BW x 3 x 10r

2) Chins
BW x 2 x 5r

3) Towel Pronations
25 x 4 x 20r

4) DB Wrist Curl
85 x 3 x 20r

5) 2.5" Crusher HCWC
50 x 15, 15, 12

6) TTK Key Pinch
12.5 x 16, 15, 15

7) Knuckle Up BB Curls
Bar x 2 x 30r

Log Press and the Baby

April 23, 2014
Before Supper

Bit foggy yet. I've been around 1,500 calories the past 4 days, time for a buttered steak :)

The Baby felt a bit tough today so I grabbed my loadable. Way tougher. Very slick and a good spin too.

12" Logbar
90 x 3 x 5r VP
140 x 3 SP
160 x 6 x 3r, 12
Figure max is only around 200# or so. I'll work at 80% 6 x 3r plus an AMRAP and keep pushing the rep out. It felt the best of all of the sets probably.

Baby Inch Picks x 1, A, 1, 1

2.5" Adjustable DB Iso's x 3 x 15s

Upper Body

March 30, 2014
Afternoon

Trying out some different stuff. Kept to around 7-8 RPE.

1a) Seated BTN Press
45 x 10, 8
95 x 5
135 x 3 x 8r

1b) RR Partial Chins
275 x 2 x 4r
w/Avr Band x 4 x 5r

2) Rocking DB Hammer
40 x 4
65 x 4
70 x 2 x 4r - on the phone for a while. These were pretty easy.

3) DB Wrist Curl
65 x 20
80 x 3 x 20r

4) Cyplenkov Curl
25 x 3 x 20r - pause at max flex

5) Multibar Partial Hammer Curls w/Manus
30 x 8
80 x 5
100 x 2 x 5r

A bit of Upperbody

March 9, 2014
Afternoon

Saturday is the Alberta Armwrestling Provincials so I didn't go too hard. Tried the bumper flips today for the first time and I think I'll keep playing with them.

1a) Dip
BW (276#) x 2 x 3r
BW +18# x 3 x 8r

1b) Bumper Flips
10# x 8
25# x 5
35# x 3, 3, 3, 5, 2, 1
45# is damn wide for my hand but I'll get them :)

2) Landmine Curls w/Manus Grip
25# x 2 x 8r
35# x 5, 5/8

3) Buncha work at the table with the bands

Ass Growth and Axle Rows

January 9, 2014
Lunch Time

Some posterior work today.

1a) Camber Bar GM's - Rest on chains @ bottom
85 x 3 x 3r
135 x 3
225 x 1
315 x 1
365 x 1
405 x 3
455 x 3

1b) Axle Row - Thumbless to Thumb Wrapped
123 x 2 x 3/3
173 x 2 x 5/5
178 x 5/5
183 x 5/5
188 x 5/5

Squats! Now we Feast!!

December 23, 2013
Afternoon

1) Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
395 x 3 x 3r
325 x 10

2) Front Squat
45 x 3
135 x 2
225 x 1
255 x 3 x 3r

Done during main squats

2-3/8" DB Rows
55 x 7
75 x 5
95 x 5, 5, 5, 10/8

M Handle Wrist Curls w/FGX
25 x 10 - tweaked my elbows too much

After everything I did 1" wrist roller. I tried during the front squats but the pump was too tough to get into position. I supported my forearms over the squat bar. These were freaking tough. Way tougher than the 2-3/8" wrist roller that I can easily work well over 100# with.

25# x 3 x 1r each way.

Squats and Stuff

December 17, 2013
Afternoon

Squats were feeling really good today. Felt like pushing a 1RM but stuck with the program. I threw in some front squats though for the first time in awhile. I may push them the same way, same day for a while as well starting next week.

1a) Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
385 x 3 x 3r
325 x 10

1b) DO Axle Deads
123 x 5, 3
213 x 3
263 x 1
268 x 5, 5, 5, 7

2a) Front Squat
45 x 3
135 x 3
225 x 2
315 x 1, 2

2b) M Handle w/FGX - Wrist curls then rows
25 x 5
35 x 5
45 x 5+15, 5+15