Sunday, July 13, 2014
Saturday, July 12, 2014
Deadlift Platform
Friday, July 11, 2014
D4, B2 - Press
Before Supper
Built my outdoor lifting platform today and got some use out if it starting today. First time doing standing overhead lifts with a barbell since last spring when I went to a gym.
Barbell Press - Push Press the last two sets
45 x 3 x 10r
95 x 5
135 x 5
145 x 5
155 x 5
165 x 5
175 x 5
185 x 5
195 x 4 - hit the spotter and buggered me from getting a 5th
Banded Push-Up
MM x 12, 12, 7
Barbell Row
185 x 12, 12, 12
185 x 12, 12, 12
Face Pulls
MM x 3 x 15r
MM x 3 x 15r
OH Dick's Press
45 x 6
65 x 3 x 15r - as explosive as possible. Cooker!
BB Suitcase Lifts
135 x 5
155 x 5
175 x 1
185 x 1
225 x f
205 x 1/f - dropped the left at the top. Just fingers holding the bar these days. The thumb has no bite but I can hook the fingers.
45 x 6
65 x 3 x 15r - as explosive as possible. Cooker!
BB Suitcase Lifts
135 x 5
155 x 5
175 x 1
185 x 1
225 x f
205 x 1/f - dropped the left at the top. Just fingers holding the bar these days. The thumb has no bite but I can hook the fingers.
Thursday, July 10, 2014
D3, B2 - Pulls
July 10, 2014
Noon
Figure I'll do some decent deficit pulls for my block 2 cycle for a while. Can't hurt right? I don't know about you guys but I sure have to talc up my inner biceps for being down there.
120s rests on core lift, 60s on accessories.
5" Deficit Deadlifts
135 x 3 x 3r
225 x 3
315 x 1
365 x 3 x 5r
Leg Extensions
85 x 20, 20, 12-3
WI Shrugs
45e x 3 x 10r
Pull-ups
BW +5 x 3, 4, 4, 3, 2, 2, 2
Towel Pronation Curls
35 x 3 x 20r
Standing Band Crunches
Avr x 3 x 30r
Noon
Figure I'll do some decent deficit pulls for my block 2 cycle for a while. Can't hurt right? I don't know about you guys but I sure have to talc up my inner biceps for being down there.
120s rests on core lift, 60s on accessories.
5" Deficit Deadlifts
135 x 3 x 3r
225 x 3
315 x 1
365 x 3 x 5r
Leg Extensions
85 x 20, 20, 12-3
WI Shrugs
45e x 3 x 10r
Pull-ups
BW +5 x 3, 4, 4, 3, 2, 2, 2
Towel Pronation Curls
35 x 3 x 20r
Standing Band Crunches
Avr x 3 x 30r
Tuesday, July 8, 2014
D2, B1 - Bench
July 8, 2014
Noon
Felt really good. Weak but in a good groove. I can build on that for sure. I also begun work on doing a competition bench namely keeping my head down.
90s rests on the main exercise, 60s on accessories.
Bench Press
45 x 3 x 10r
135 x 4
185 x 3
210 x 10, 8, 7
V-Grip Landmine Row
155 x 3 x 8r
Seated Plate Raises
45 x 3 x 10r
JM Press
45 x 8
95 x 8
115 x 15, 15, 10
Hanging Leg Raise
BW x 3 x 8r - kill my shoulders getting stretched out like that.
Noon
Felt really good. Weak but in a good groove. I can build on that for sure. I also begun work on doing a competition bench namely keeping my head down.
90s rests on the main exercise, 60s on accessories.
Bench Press
45 x 3 x 10r
135 x 4
185 x 3
210 x 10, 8, 7
V-Grip Landmine Row
155 x 3 x 8r
Seated Plate Raises
45 x 3 x 10r
JM Press
45 x 8
95 x 8
115 x 15, 15, 10
Hanging Leg Raise
BW x 3 x 8r - kill my shoulders getting stretched out like that.
Monday, July 7, 2014
D1, B1 - Squat Cycle 3
July 7, 2014
Noonish
Had a sphincter malfunction on my first squat workset. Got cleaned up, dropped the weight and proceeded. Back is still gimped from the deep tissue massage a couple of weeks ago so I was happy with this work.
Bow Bar Squat
52 x 3 x 5r
142 x 3
232 x 2
322 x 5 - pooping
282 x 4 x 8r
Leg Curls
50 x 10, 10, 8 - good for jelly legs
WI Shrugs
45e x 10, 10, 8
NG Pulldowns
205 x 3 x 8r
Purple Bar Curls
80 x 8
90 x 8
100 x 2 x 8r
Noonish
Had a sphincter malfunction on my first squat workset. Got cleaned up, dropped the weight and proceeded. Back is still gimped from the deep tissue massage a couple of weeks ago so I was happy with this work.
Bow Bar Squat
52 x 3 x 5r
142 x 3
232 x 2
322 x 5 - pooping
282 x 4 x 8r
Leg Curls
50 x 10, 10, 8 - good for jelly legs
WI Shrugs
45e x 10, 10, 8
NG Pulldowns
205 x 3 x 8r
Purple Bar Curls
80 x 8
90 x 8
100 x 2 x 8r
Saturday, July 5, 2014
Lock and Load
July 5, 2014
Noonish
Lock and Load
Vertical Hold
25 x 20s
35 x 20s
45 x 20s
55 x 20s - 15s rest - 15s
65 x 2s/20s
Lock Raises
35 x 2 x 10r
L&L Curls
25 x 2 x 8r
DB Wrist Curls w/Manus
85 x 20
95 x 15
Cyplenkov Wrist Curls w/T Handle
22.5 x 3 x 15r
Wrist Rocker on the Table
2.5# x 25
Noonish
Lock and Load
Vertical Hold
25 x 20s
35 x 20s
45 x 20s
55 x 20s - 15s rest - 15s
65 x 2s/20s
Lock Raises
35 x 2 x 10r
L&L Curls
25 x 2 x 8r
DB Wrist Curls w/Manus
85 x 20
95 x 15
Cyplenkov Wrist Curls w/T Handle
22.5 x 3 x 15r
Wrist Rocker on the Table
2.5# x 25
Friday, July 4, 2014
D4, B3 - Press
July 4, 2014
Noon
Well today marks the end of 6 weeks or 2 cycles of Jay Ashman's AAS programming. I like it. Fun. Gets the blood pumping and a good sweat going. I'll put in another 6 weeks at least. Maybe change the core overhead lift and go to deficit pulls for a cycle.
Seated BTN Press
45 x 3 x 10r
95 x 5
145 x 1
165 x 1
175 x 1
185 x 1
155 x 5
Low Cable Rows - Big V Handle
200 x 3 x 8r
Banded Push-ups
MM x 3 x 10r
Face Pulls
Mini x 3 x 20r
Seated OH Dicks Press
65 x 12, 12, 8
Side Bends
108 x 3 x 12r - I did a small tweak with these that made a big difference. If I'm working on say contracting the right oblique I hover the right foot off of the ground. I find it's focusing much more of the strain where it's supposed to be and it's much tougher.
Noon
Well today marks the end of 6 weeks or 2 cycles of Jay Ashman's AAS programming. I like it. Fun. Gets the blood pumping and a good sweat going. I'll put in another 6 weeks at least. Maybe change the core overhead lift and go to deficit pulls for a cycle.
Seated BTN Press
45 x 3 x 10r
95 x 5
145 x 1
165 x 1
175 x 1
185 x 1
155 x 5
Low Cable Rows - Big V Handle
200 x 3 x 8r
Banded Push-ups
MM x 3 x 10r
Face Pulls
Mini x 3 x 20r
Seated OH Dicks Press
65 x 12, 12, 8
Side Bends
108 x 3 x 12r - I did a small tweak with these that made a big difference. If I'm working on say contracting the right oblique I hover the right foot off of the ground. I find it's focusing much more of the strain where it's supposed to be and it's much tougher.
Thursday, July 3, 2014
D3, B3 - Pull
July 3, 2014
Noon
Hammies and low back feel a bit cooked going in.
Deadlift
135 x 4 x 3r
225 x 3
315 x 1
405 x 1
455 x 1
505 x 1
545 x F at top :(
435 x 5
Leg Extensions
80 x 3 x 18r
BB Shrug
225 x 50r
I'll do my pull-ups and such later.
The rest:
Pull-ups
BW x 3, 4, 5, 5, 4, 3
Pronation Towel Curls
30 x 3 x 20r
Standing Band Crunches
Noon
Hammies and low back feel a bit cooked going in.
Deadlift
135 x 4 x 3r
225 x 3
315 x 1
405 x 1
455 x 1
505 x 1
545 x F at top :(
435 x 5
Leg Extensions
80 x 3 x 18r
BB Shrug
225 x 50r
I'll do my pull-ups and such later.
The rest:
Pull-ups
BW x 3, 4, 5, 5, 4, 3
Pronation Towel Curls
30 x 3 x 20r
Standing Band Crunches
Str x 3 x 20
Tuesday, July 1, 2014
D2, B2 - Bench
July 1, 2014
Noonish
Still going good creeping away at the bench. Still no pain so that's good. Wicked pump in my delts today.
Bench Press - 120s
45 x 3 x 10r
135 x 5
185 x 3
225 x 1
245 x 3 x 5r
60s rests
V-Grip Landmine Rows
145 x 3 x 10r
Seated Klokov Press
45 x 5
95 x 10, 10, 7
JM Press
45 x 8
95 x 8
115 x 3 x 8r - have to keep reminding my self it's a press and not an extension.
Band Oblique Twists
MM x 3 x 15r - last set I moved the band up more to shoulder height. Seemed like I got a better contraction.
Noonish
Still going good creeping away at the bench. Still no pain so that's good. Wicked pump in my delts today.
Bench Press - 120s
45 x 3 x 10r
135 x 5
185 x 3
225 x 1
245 x 3 x 5r
60s rests
V-Grip Landmine Rows
145 x 3 x 10r
Seated Klokov Press
45 x 5
95 x 10, 10, 7
JM Press
45 x 8
95 x 8
115 x 3 x 8r - have to keep reminding my self it's a press and not an extension.
Band Oblique Twists
MM x 3 x 15r - last set I moved the band up more to shoulder height. Seemed like I got a better contraction.
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