April 16, 2014
Noon
Well my pressing sucks right now but I guess that's what I get for not doing it haha! As far as the tempo assistance work I haven't done enough of it to say how effective it is but damn I sure feel it.
Happy with my work with the baby Inch as well. All completed lifts I'd hold for as long as possible at the top as well. Took a video to capture a lft hand lift too. Not my best but indicative.
1) Seated BB Press - All reps to at least chin level
45 x 3 x 10r
95 x 5
135 x 3
155 x 1
175 x 1
195 x 1
115 x 5 x 5r - 45s rests
2) Tempo DB Flat Press - 30X0
85 x 3 x 8r
3) Baby Inch Lifts and Holds When Possible
135# x 1/a, a/a, 1/1, 1/1, 1/1, 1/a, a/a
I'll do so wrist curls after work.
Wednesday, April 16, 2014
Monday, April 14, 2014
Squats and Swings
April 14, 2014
Before Supper
Squats felt good today, better than the last two times. Getting acclimatised to the weight loss and the keto a bit better. I also decided to do some heavyish swings to help with my deadlift lockout and give myself a bit of hammy work since I'm using the SSB. Weight was fairly easy. I think I'll add 10-20# a week and stay in the 8-10 rep range.
Still keeping the volume down on everything. Just enough to stimulate.
1) SSB Squat
65 x 3 x 3r
155 x 3
245 x 2
335 x 1
355 x 3 x 3r
285 x 10
2) PB Swings 165 x 3 x 10r
Before Supper
Squats felt good today, better than the last two times. Getting acclimatised to the weight loss and the keto a bit better. I also decided to do some heavyish swings to help with my deadlift lockout and give myself a bit of hammy work since I'm using the SSB. Weight was fairly easy. I think I'll add 10-20# a week and stay in the 8-10 rep range.
Still keeping the volume down on everything. Just enough to stimulate.
1) SSB Squat
65 x 3 x 3r
155 x 3
245 x 2
335 x 1
355 x 3 x 3r
285 x 10
2) PB Swings 165 x 3 x 10r
Sunday, April 13, 2014
Pipes
April 13, 2014
Afternoon
1) Partial Chins x 5, 6, 6, 5, 6
2) Hammer Iso's 32k x 30/25, 26/33, 30/29
3) Pronation w/Hammer Curl 40# x 3 x 15r
4) Radial Dev. Iso's 40# x 27/30, 25/27
5) DB Wrist Curls 85# x 3 x 20r
6) 2.5" Crusher HC Wrist Curls 35# x 20, 45# x 2 x 15r
7) TTK Key Pinch 5# x 25-15, 15-5-4, 15-7-4
Afternoon
1) Partial Chins x 5, 6, 6, 5, 6
2) Hammer Iso's 32k x 30/25, 26/33, 30/29
3) Pronation w/Hammer Curl 40# x 3 x 15r
4) Radial Dev. Iso's 40# x 27/30, 25/27
5) DB Wrist Curls 85# x 3 x 20r
6) 2.5" Crusher HC Wrist Curls 35# x 20, 45# x 2 x 15r
7) TTK Key Pinch 5# x 25-15, 15-5-4, 15-7-4
Saturday, April 12, 2014
Some Pressing
April 12, 2014
Afternoon
Some pressing. Little volume again. KB push presses got tough. Not feeling to snappy on keto.
Kettlebell Push Press
24k, 32k, 36k, 40.8k x 3
48 x 2
DB Bench - 3-X-X-0 Tempo, 60s rests
40e x 20, 20, 15
Afternoon
Some pressing. Little volume again. KB push presses got tough. Not feeling to snappy on keto.
Kettlebell Push Press
24k, 32k, 36k, 40.8k x 3
48 x 2
DB Bench - 3-X-X-0 Tempo, 60s rests
40e x 20, 20, 15
Friday, April 11, 2014
Deads and Bar Humping
April 11, 2014
Afternoon
First day of using the Sullivan program for deads. I also decided to work up to see where my double overhand is at since I haven't tried it in ages. It sucks, especially after armwrestling practice last night.
I'm also starting weighted glute bridges and shot a quick vid. These felt pretty easy but that's a good place to start.
1) Deadlift
DO
135 x 2 x 3r
225 x 2, 1
315 x 1
365 x 1
405 x 1
425 x 1 - no pause at the top though
AG
425 x 1, 3, 3, 3
2) Glute Bridge from Bench
225 x 2 x 10r
Afternoon
First day of using the Sullivan program for deads. I also decided to work up to see where my double overhand is at since I haven't tried it in ages. It sucks, especially after armwrestling practice last night.
I'm also starting weighted glute bridges and shot a quick vid. These felt pretty easy but that's a good place to start.
1) Deadlift
DO
135 x 2 x 3r
225 x 2, 1
315 x 1
365 x 1
405 x 1
425 x 1 - no pause at the top though
AG
425 x 1, 3, 3, 3
2) Glute Bridge from Bench
225 x 2 x 10r
Wednesday, April 9, 2014
Spring Has Sprung!
April 9, 2014
Afternoon
First day out with the logbar this year and standing overhead presses since last fall. I also got my first full lifts with the 135# Baby Inch. I got a lift with the left as well but I wasn't recording as I figured I'd just be getting hops at that point.
12" Logbar
VP 90 x 3 x 5r
VP 140 x 3, 5
PP 160 x 3
PP 180 x 3, 1
SP 110 x 16, 12
135 Baby Inch
1/A,1/A, A/A, A/1, A/A
5# PD x 1/1, A/A
Afternoon
First day out with the logbar this year and standing overhead presses since last fall. I also got my first full lifts with the 135# Baby Inch. I got a lift with the left as well but I wasn't recording as I figured I'd just be getting hops at that point.
12" Logbar
VP 90 x 3 x 5r
VP 140 x 3, 5
PP 160 x 3
PP 180 x 3, 1
SP 110 x 16, 12
135 Baby Inch
1/A,1/A, A/A, A/1, A/A
5# PD x 1/1, A/A
Monday, April 7, 2014
Week 2 SSB Squats and Keto
April 7, 2014
Noonish
Week 2 into keto and the SSB run. Down to 264# this morning. Had a tough time mentally with the squats. Fading out. Worst part of keto.
1) SSB Squats
65 x 3 x 3r
155 x 2 x 3r
244 x 1
345 x 3 x 3r
285 x 10 - Good job I'm doing a run with the SSB. It seems it's waaay behind my regular power bar back squats. I'm using 465# to base my work off of.
2) Glute Bridge
BW x 3 x 25r
+65 x 25r - I'll keep adding a bunch of weight. I also pause and give a good crunch on contraction.
Noonish
Week 2 into keto and the SSB run. Down to 264# this morning. Had a tough time mentally with the squats. Fading out. Worst part of keto.
1) SSB Squats
65 x 3 x 3r
155 x 2 x 3r
244 x 1
345 x 3 x 3r
285 x 10 - Good job I'm doing a run with the SSB. It seems it's waaay behind my regular power bar back squats. I'm using 465# to base my work off of.
2) Glute Bridge
BW x 3 x 25r
+65 x 25r - I'll keep adding a bunch of weight. I also pause and give a good crunch on contraction.
Sunday, April 6, 2014
Sidepressure Sunday
April 6, 2014
Before Supper
Week 1 of sidepressure Sunday. Ouch.
1) Seated BTN Press
45 x 2 x 10r
95 x 5
135 x 2 x 8r
115 x 9 - feeling pretty gimpy on the press
2) Side Pressure
30# x 30
40 x 30
50 x 20
60 x -/14 right was gassed
3) SP w/Pronation
30# x 2 x 20r
4) SP w/Supination
30# x 2 x 20r
5) DB Wrist Curls
80# x 20, 17/20, 17/20
6) 2.5" Crusher HC Wrist Curls w/Pause
25 x 20
35 x 2 x 20r
7) Skullcrushers
75 x 3 x 15r
http://www.youtube.com/watch?v=o8XBgGxA5F8&sns=em
Before Supper
Week 1 of sidepressure Sunday. Ouch.
1) Seated BTN Press
45 x 2 x 10r
95 x 5
135 x 2 x 8r
115 x 9 - feeling pretty gimpy on the press
2) Side Pressure
30# x 30
40 x 30
50 x 20
60 x -/14 right was gassed
3) SP w/Pronation
30# x 2 x 20r
4) SP w/Supination
30# x 2 x 20r
5) DB Wrist Curls
80# x 20, 17/20, 17/20
6) 2.5" Crusher HC Wrist Curls w/Pause
25 x 20
35 x 2 x 20r
7) Skullcrushers
75 x 3 x 15r
http://www.youtube.com/watch?v=o8XBgGxA5F8&sns=em
Saturday, April 5, 2014
First Time Playing with the 135# Baby Inch
April 5, 2014
Before Supper
First time playing with my new 135# Baby Inch. Got some decent hops. Makes me feel pretty hopeful after yesterday's arm workout.
First lifts are cold.
Before Supper
First time playing with my new 135# Baby Inch. Got some decent hops. Makes me feel pretty hopeful after yesterday's arm workout.
First lifts are cold.
Friday, April 4, 2014
Elbow Stuff
April 4, 2014
Afternoon
Deload the deads so I'm not doing anything. Following Ivan's guidance for some gym training. Kept the sets short to acclimatise a bit.
1) Partial Chins w/RR BW x 5 x 5r
2) Hammer Iso's 32kg x 30/25, 23/20
3) Pronation w/Curl 40# x 2 x 10r
4) Radial Dev Iso's 40# x 30/35, 25/30
5) DB Wrist Curl 80# x 2 x 20r
6) Cyplenkov Curl w/Pause 25# x 20, 30# x 2 x 20r
Afternoon
Deload the deads so I'm not doing anything. Following Ivan's guidance for some gym training. Kept the sets short to acclimatise a bit.
1) Partial Chins w/RR BW x 5 x 5r
2) Hammer Iso's 32kg x 30/25, 23/20
3) Pronation w/Curl 40# x 2 x 10r
4) Radial Dev Iso's 40# x 30/35, 25/30
5) DB Wrist Curl 80# x 2 x 20r
6) Cyplenkov Curl w/Pause 25# x 20, 30# x 2 x 20r
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