W6 - Press

January 16, 2015
Before Supper

Seated DB Press - Unsupported
25e x 3 x 15r
40e x 5
65e x 15, 13, 13

Spoto Press
135 x 8
225 x 5
260 x 4 x 6r

Chuck V. Row w/Band
Doubled MM x 4 x 20r - crazy low lat pump!

Band Crunch
Avr x 4 x 15r

W6 - Squat Speed

January 14, 2015
Before Supper

Changed up the programming again to get more work with the main barbell exercise and to drop the paused squats this close to competition. If I don't it takes a while to shift gears.

McKinless Band Stretches

Squat - Compensatory Acceleration!!!
45 x 5 x 3r
135 x 2
225 x 2
315 x 1
355 x 10 x 2r

Front Squat
135 x 3
225 x 2
275 x 2
295 x 3 x 3r

Superset
Leg Curl 55 x 3 x 15r
45' Paused Back Extension x 3 x 15r

W6 RBBP - 285 x 3 x 5r

January 13, 2015
Before Supper

Not enough food the last couple of days due to travel and crappy sleep. Hit my prescribed reps but missed an attempt at a 6th on my last main work set. Oh well.

Bench Press
45 x 3 x 15r
135 x 5
225 x 3
255 x 2
285 x 3 x 5r
250 x 9, 8

Low Cable Row w/Big V
225 x 4 x 12r

Band Pullaparts
MM x 3 x 20r

Giant Set
DB Skullcrushers 40# x 12, 10, 8
Seated DB Hammer Curl 40# x 12, 10, 8
3s Crunches BW +40# x 12, 10, 8

W6 - Deads Heavy

January 11, 2015
Before Supper

Well dag-nabbit I tore a callous on the 540 pull or I was going to go for a double at 555 but I could feel my grip wasn't the best to bother and risk further damage.

McKinless Band Stretching

Deadlift
135 x 4 x 3r
225 x 2
315 x 1
405 x 1 - Started filming to check my form
455 x 1
495 x 1
525 x 2
540 x 1
555 x 1
Put straps on. Full dead stops and restarts
475 x 5

Pulldowns w/V Handle & FG
145 x 5 x 15r

Some walking lunges

Lots of driving and bad eating tomorrow so I don't want to be all locked up and sore.

W5 - Press

January 9, 2015
Before Supper

Just some of the extra. Also throwing in a bit of extra unilateral leg work to help with strength imbalances based on Phil's suggestion.

Seated DB Press - No back support
25e x 3 x 15r
40e x 5
65e x 3
80e x 5, 5, 8
Just felt I should mention I drop these down to my shoulders on each rep and not just to the top of my head. It's assistance work right? Full RoM.

Spoto Press
45 x 2 x 10r
135 x 5
225 x 3
255 x 4 x 6r

Forward Lunges Between Benching
80 x 3 x 5r

Ring Row
BW x 3 x 25r

Crunches 3s Contractions
BW x 3 x 15r

Between sets:
40# blob hops
Blobexxe lifts
45 hub rows
45 plate key pinch up to 95# to 6" or so

W5 - Squat "Heavy"

January 8, 2015
Before Supper

Low back is still pumped..... One thing about this program (well a couple of things); I'm not liking flipping around exercises so much and without getting enough volume prior to switching anyways.

Today is supposed to be my heavy squat day which only called for 3 sets of doubles at 85%. I'm no expert but 6 total reps at that percentage isn't going to do it for me. Granted I pulled back and based everything off of a training max but still. The other main squat sets on this day are insufficient for me to really feel good about the workout. I'd rather kill the competition lift then get some assistance on lagging body parts but this seems a guy's hitting the first 2 assistance exercises basically the same and not even hitting the lower threshold of Prilipin's chart.

Anywho I'm in about that 80% range so I just wanted some good work their then back off of lifts that'd aggravate my back and then call it.

Squat
45 x 5 x 3r
135 x 5
225 x 3
315 x 2
365 x 1
405 x 6 x 3r

B Squat
40# x 3 x 12r - Need more unilateral work as the left is lagging.

McGill Pull-up
BW+10# x 7r

Bunch of 135# Baby Inch picks and 40# blob hops between sets.

W5 RBBP Benching

January 6, 2015
Before Supper

Bagged but on the right track. Last time I did 295 for a triple was September of 2012 so I'm on the right track. It looked pretty rough back then as well as it was probably all I had.

Bench Press
45 x 3 x 15r
135 x 5
185 x 3
225 x 2
255 x 2
295 x 3, 3, 4
250 x 2 x 8r - paused last reps

Low Cable Row w/Big V
225 x 3 x 12r

Band Pull-Aparts
MM x 3 x 20r

Superset
DB Skullcrushers 40e x 2 x 12r
Seated DB Hammer Curls 40e x 2 x 12r

Crunches 3s Hold x 3 x 10r

W5 Deadlift Reps

January 5, 2015
Before Supper

First day back at work. Tons of stress as the upper management changed their philosophy on the current proposal. Only slept a few hours last night in total.

My back is still pumped from last weeks squats as well so I tried to stay away from the grinders and left the deficit pulls out as well.

Warm-up
McGill 3
McKinless Hammy

Deadlift
225 x 3 x 3r
315 x 1
365 x 1
405 x 1
455 x 1
475 x 3 x 5r

Block Pull
495 x 2 x 3r

Pulldowns w/V handle and FG
140 x 4 x 15r

BB Shrugs
495 x 10

W4 - Press

January 3, 2015
Afternoon

Bit of the extra work. Really sleepy today but I think I need work to help with my overall schedule.

Seated DB Press w/o Back Support
25e x 3 x 10r
40e x 8
65e x 3 x 12r

Spoto Press
135 x 5
225 x 3
250 x 4 x 6r

Meadows Row
90 x 5 x 10r

W4 - Squat Reps

January 2, 2015
Afternoon

Still working with more of a high-bar position to take some strain off of my elbows. Feeling good.

Warm-up
Lots of shoulder stretches and bodyweight squats
McKinless band stretches

Squat
45 x 4 x 3r
135 x 5
225 x 3
315 x 1
365 x 1
380 x 3 x 6r

Front Squat
135 x 2
225 x 2
275 x 2
315 x 2 x 2r

Paused Squat
355 x 3 x 3r

Leg Curl
55 x 15, 15, 12

Back Raise
MM x 12

Back's tired and I'm hungry. Taco salad time.