Assistance Day

November 14, 2013
After Supper

Neil was over and we moved pretty quick between sets. Good work.

1a) Seated BTN Press
WU to 135 x 10, 10, 8

1b) WG Pulldowns
130 x 15, 15, 12, 12

2) EZ Curl
WU to 115 x 4 x 5r

3) Rope Hammers
32kg x 3 x 2r

Speed Squat

November 12, 2013
Before Supper

Low back's pretty pooped yet so I figured I'd just hit some speed squats this week before continuing with my run of singles.

1) Speed Squat to Box - 60s rests
WU to 325 x 8 x 3r

2a) WG Pulldowns
130 x 3 x 15r

2b) Leg Curls
50 x 15, 12, 10

Holy crap those leg curls were tough! I'm still cramping up. I guess that means I should throw them in for a while.

Grip Day

November 11, 2013
After Supper

1) Blobexxe AMRAP in 60s x 8/5, 7/5

2) Saxon Bar
185 x 3 x 3r, 7r

3) Climbers Tips Tester
191 x 5 x 5r plus hold

4a) M Handle w/FGX 25 x 20, 15, 10
4b) WH Pronations 12.5 x 20, 15, 10

5) Twist Yo Wrist 10 x 3 x 2r

Benchin' Week 2

November 10, 2013
Afternoon

Still weak but felt waaaaay stronger than last week. It really shows on the assistance work.

1) Bench Press
WU to 255 x 5 x 2r

2) CG Bench
265 x 3, 2
Felt very easy. Nice and tight.

3) Bench w/pause 1" off chest
220 x 2 x 6r
Very easy. I can feel my form improving.

4) WG Pulldowns
125 x 15
130 x 3 x 15r

5a) Side/Front Raises
25 x 3 x 10r

5b) Rope Hammers
32kg x 3 x 2r

A Quick Deadlift Workout

November 9, 2013
Afternoon

You know what makes a good deadlift workout? Deadlifting. A little pooped yet from Wednesdays squats but I wanted to get some work in so I figured I'd go for max doubles at 455# in 15 minutes.

Just the way things are jamming up I'll be doing my bench tomorrow so I'll hit all of my back assistance then too.

I also tore another license plate today. The gloves I wore were very slippery and cost me a bunch of time.

1) Tear license plate in 3rds

2) CV Deadlifts
135 x 3 x 3r
225 x 2 x 2r
315 x 2 x 1r
365 x 1
405 x 1
Max doubles in 15 minutes
455 x 8 x 2r, 3, 1 - 20r

Squats

November 6, 2013
Before Supper

Well I did some doubles with my old 1RM with sleeves. I was cutting the second set high so I just finished off with a good single.

Squat
WU to
405 x 1
435 x 1
465 x 2, 2, 1

SSB Squat
245 x 2 x 5r

Some Pinch

November 4, 2013
After Supper

Blobexxe Pinches AMRAP in 1 Minute x 8/7, 8/7

Saxon Bar
155 x 2 x 5r
185 x 3 x 3r plus long hold

IM Hub
5's to singles at 48.5#
38.5# x 10/12?

Pancake Pinch for Time
25# Plate x 15s/18s

Quick Arm Workout

November 3, 2013
After Supper

1) Flexed Arm Hang w/Rings x 4

2) EZ Curls
65 x 2 x 5r
115 x 5
125 x 3
135 x 3
145 x 3
155 x 2 plus 90' iso/hold
Drop set w/15 second rests
100 x 12-5-2

M Handle w/FGX superset WT Pronations x 25/20, 20/15
Holy crap this ss blew me up!

Weak Sauce Bench & a Rhomboid Pump

November 3, 2013
Afternoon

Changing up my bench due to all of the higher percentage stuff not working well with armwrestling and recovery. I'm going to try the Kingpin and see how that goes. Man my press has dropped! I also (as usual) still suck ass at rep bench stuff. I just can't stay tight. At least there was no pain at all today.

Later tonight I'll do some armwrestling assistance gym work.

1) Bench Press
WU to 220 x 2 x 10r

2) CG Bench Press
235 x 2 x 5r

3) Bench w/Pause 1" off of Chest
205 x 7, 185 x 8

4) Lat Pulldowns
125 x 4 x 15r

5) Side/Front Raises
25 x 2 x 10r

Back to CV Pulls

November 1, 2013
Before Supper


Decided to get back pulling conventionally again. Took a bit to get the hips warmed up to get sunk in the bottom good. Elbows were a tad niggly from last nights arm wrestling as well.

Due to maybe traveling on Tuesday I was thinking about bumping up my squats to Monday but seeings as I'm starting to push good maybe I'll give myself an extra day and squat on Wednesday and do lighter pulls later in the week.

1) CV Deads
WU to 455 x 3, 3, 5

2) 4" Block Snatch Grip Deads
315 x 2 x 8r

3) Lat Pulldowns BB Style
125 x 3 x 15r