Refurbished my Bench

D4, B2 - Press

September 12, 2014
Before Supper

A little different warm-up exercise.

KB Bottoms up Clean Walk 24k x 2 x 1 (about 30 seconds per lap)

Bird Dogs 10 x 10s

Rolling Planks 1 x 20r

McGill Crunch 1 x 10 x 10s

High Incline Bench Press
45 x 3 x 10r
95 x 5
145 x 2
165 x 3 x 5r

Feet Up Bench Press
225 x 3 x 8r

Ring Row
BW x 3 x 25r

Pull-Aparts
MM x 2 x 50r

EZ Skullcrushers
4 Chains +10# x 3 x 15r

D3, B2 - Deads

September 11, 2014
Noon and Before Supper

Still taking it easy and rehabbing the back.

Unilateral Farmers Walk w/32k KB x 5 min

Bird Dogs 6 x 10s

Rolling Plank 1 x 20r

Goblet Squat 40 x 3 x 8r

Trapbar Deadlift
144 x 2 x 4r
234 x 4
324 x 4

Walking Lunges
BW x 4 x 10 steps each leg

Before Supper

Scapular Retractions
BW x 3 x 8r

BB Curl
50 x 5, 50

50# barbell "60's" Like 21's but 20 reps on each portion. Done as one continuous set.

Big V Pulldowns - Had to stay bolt upright for my back
150 x 3 x 12r

D2, B1 - Bench

September 9, 2014
Before Supper

Keeping on the oblique, stabilisation train. Every time I bench now I can feel my form improving, getting a better groove, and getting stronger even with my low back still not 100%

Anything past 8 reps on bench is guaranteed to make me lightheaded as well I see.

Unilateral KB Suitcase Carry
32k x 5 minutes

Bird Dogs
5 x 10s

Rolling Planks
1 x 20

Bench Press
45 x 3 x 8r
135 x 5
185 x 3
215 x 4 x 10r

Renegade Row
24k ea x 3 x 8r

EZ Bar Front Raise
2 chain x 12, 12, 9

Bodyweight Tricep Extensions
BW x 2 x 20r

D1, B1 - Squat, Cycle 6

September 8, 2014
Noon

Watching my back still so taking it easy yet. Working in the McGill 3 and working more unilateral stuff to crank up the obliques. So currently it's all a blend based on Ashman's main template, Brian Carroll and Dr. McGill's warm-up, and some cues from Chris Duffin.

Unilateral Suitcase Carry 32k x 5 minutes

Bird Dogs 10 x 10s

Rolling Planks 1 x 20r

McGill Crunch 5 x 10s

Squat - paused
BW x 8
Goblet 40# x 4 x 8r

Hamstring Curl
50 x 3 x 12r

Seated Unilateral KB Shrug
32k x 3 x 8r

McGill Pull-up
BW x 10 x 1r

Sunday Fluff

September 7, 2014
Afternoon

Just some extra work.

Close Grip Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 5, 5, 5, 5, 6 - all the same speed

BB Curl - Strict & Full RoM
45 x 2 x 5r
95 x 3
105 x 5 x 5r - easy

Rope Overhead Cable Ext
50 x 3 x 10r

Ring Curl
BW x 3 x 15r

Heavy Handle R Dev Iso's
10 x 3 x 1r

BB Finger/Wrist Curls
45 x 4 x 25r - big pump

Heavy Handle Kick-ups
10 x 3 x 10r

D4, B3 - Press

September 5, 2014
Noon

BB High Incline Press
45 x 3 x 10r
95 x 2 x 5r
135 x 3
155 x 2
175 x 1
195 x 1
165 x 8

Feet Up Bench Press
225 x 8, 8, 7

Ring Row
BW x 50, 25, 15 - king of the back pumps!

Pull-Aparts
MM x 60, 25, 25

EZ Skullcrushers
4 Chains x 4 x 20r

BicepZ

September 3, 2014
Before Supper

Back's sore. Little bit of curls.

One Armed Barbell Curls
45 x 5, 8/7-1, 5, 5, 5
Add FG x 5

D2, B2 - Bench

September 2, 2014
Before Supper

Back is still freaking killing me. Took a while to even get to lay down proper for benching. Once I got going my back felt a million times better though. Endorphins and blood flow help a lot I think.

Bench Press
45 x 5 x 10r
135 x 8
185 x 5
235 x 2
255 x 5, 5, 6

Ring Rows
BW x 3 x 30r

Seated Ahnold Press
40e x 3 x 15r

Bodyweight Extensions
BW x 4 x 15r

Some Squats & Curls

September 1, 2014
Afternoon

My back wasn't feeling too bad but still in the healing process so I went with the box squats again. Something tweaked on my second warm-up rep at 322 so I just called it there.

I probably should've left the barbell curls alone too but oh well. I wanted to push up to a heavier weight with these to see where I'm at. Getting a bit of English happening when the real grunt comes but I'm really working at getting good extension with my arms. I notice a lot of youtubers turn the curl into more of a front shoulder raise.

Bow Bar Box Squat
52 x 3 x 8r
142 x 5
232 x 3
322 x 2

Oly Barbell Curls
45 x 2 x 8r
65 x 8
85 x 8
105 x 8
115 x 5
135 x 2
95 x 14