April 17, 2015
Noonish
Week 6. Felt a bit guilty not doing anything for my legs yesterday so I decided to do some quick hip belt squats to get a nice pump going. All quads!
Hip Belt Squat - Stood on blocks and used a loading pin
45/90/135/180 x 10
225 x 10, 15 - back to work. Great pump!
Friday, April 17, 2015
Thursday, April 16, 2015
W6 JJ - Deads Assistance
April 16, 2015
Before Supper
Week 6. Low back is a tad pooped so I decided to hit today with nothing but decent assistance work.
V Grip, T-Bar Row
90 x 10
135 x 10
180 x 10
205 x 3 x 10r
Supinated Reverse Grip Pulldowns - Faced Away
150 x 3 x 10r
Low Cable Row
200 x 2 x 15r
DB Row
100e x 3 x 10r
Before Supper
Week 6. Low back is a tad pooped so I decided to hit today with nothing but decent assistance work.
V Grip, T-Bar Row
90 x 10
135 x 10
180 x 10
205 x 3 x 10r
Supinated Reverse Grip Pulldowns - Faced Away
150 x 3 x 10r
Low Cable Row
200 x 2 x 15r
DB Row
100e x 3 x 10r
Tuesday, April 14, 2015
W6 JJ - Bench
April 14, 2015
Before Supper
Week 6. Elbows fhaking bugging me from armwrestling on Sunday. If I want to continue to progress my press I can't pull. I have a chance at cracking 400 in my lifetime before I get to old and I'd like to be able to at least say that I've done it.
That said I still got my work in.
Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
265 x 1
285 x 4 x 3r, 4
CG Bench Press
245 x 7, 6, 7
Superset
CG T-Bar Row 90/135/185/185 x 15
OH Band Ext Avr x 2 x 20r
Band Pressdowns Avr x 2 x 20r
Before Supper
Week 6. Elbows fhaking bugging me from armwrestling on Sunday. If I want to continue to progress my press I can't pull. I have a chance at cracking 400 in my lifetime before I get to old and I'd like to be able to at least say that I've done it.
That said I still got my work in.
Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
265 x 1
285 x 4 x 3r, 4
CG Bench Press
245 x 7, 6, 7
Superset
CG T-Bar Row 90/135/185/185 x 15
OH Band Ext Avr x 2 x 20r
Band Pressdowns Avr x 2 x 20r
Monday, April 13, 2015
W6 JJ - Squat
April 13, 2015
Before Supper
Week 6. Went to an arm wrestling practice yesterday for the first time since probably mid-November or so. Had some strong pullers there to help me tweak my elbows good for the week. That said I'm glad I've got a bow bar to squat with. Definitely weaker with it vs a power bar I think due to a slightly different position and the inability to get as tight up top. I also played with my different wraps to check feel and to give my clicky knee support before it got the chance to yip at me. Anywho.
Bow Bar Squat
54 x 3 x 3r
144 x 3
234 x 2
324 x 1
374 x 1
414 x 1
449 x 6 x 2r
BB Speed Squat - 30s
304 x 6 x 2r
Giant Set
Banded Leg Curl Avr x 2 x 20r
45' Back Raise x 2 x 12r
Standing Band Crunch Avr x 2 x 25r
Before Supper
Week 6. Went to an arm wrestling practice yesterday for the first time since probably mid-November or so. Had some strong pullers there to help me tweak my elbows good for the week. That said I'm glad I've got a bow bar to squat with. Definitely weaker with it vs a power bar I think due to a slightly different position and the inability to get as tight up top. I also played with my different wraps to check feel and to give my clicky knee support before it got the chance to yip at me. Anywho.
Bow Bar Squat
54 x 3 x 3r
144 x 3
234 x 2
324 x 1
374 x 1
414 x 1
449 x 6 x 2r
BB Speed Squat - 30s
304 x 6 x 2r
Giant Set
Banded Leg Curl Avr x 2 x 20r
45' Back Raise x 2 x 12r
Standing Band Crunch Avr x 2 x 25r
Saturday, April 11, 2015
W5 Press
April 11, 2015
Before Supper
Week 5. Short and sweet. Was going to workout outside but we had rain and snow happening. Low back is still pretty pumped from Thursday too so best leave the farmers walks out as well.
Superset the worksets
Seated BB Shoulder Press
45 x 3 x 10r
95 x 5
135 x 3
155 x 1
175 x 8 x 2r
V Handle Pulldowns - Sat facing away
150 x 8 x 10r
Before Supper
Week 5. Short and sweet. Was going to workout outside but we had rain and snow happening. Low back is still pretty pumped from Thursday too so best leave the farmers walks out as well.
Superset the worksets
Seated BB Shoulder Press
45 x 3 x 10r
95 x 5
135 x 3
155 x 1
175 x 8 x 2r
V Handle Pulldowns - Sat facing away
150 x 8 x 10r
Thursday, April 9, 2015
W5 JJ - Deads
April 9, 2015
Before Supper
Week 5. Worksets are 90% of my working max. Last pull work day I used 495 for max reps in 15 minutes and I did 15 reps with the last one being a bit of a grind. Tonight I figured I'd plow through a similar thing and hit 16 reps in 15 minutes and they were all pretty smooth. Happy with that.
Side note is wow, speed pulls hit my muscles hard. Neat!
Deadlift - used the opposite supination/alternate grip as my usual. Felt ok.
135 x 4 x 3r
225 x 2
315 x 2
405 x 1
455 x 1
495 x 8 x 2r in 15 minutes. I didn't put a track over the songs so you can see me hitting multiple sets in single songs.
DO Speed Pulls
330 x 10 x 1r
Low Cable Row
220 x 3 x 10r
Farmers walks tomorrow.
Before Supper
Week 5. Worksets are 90% of my working max. Last pull work day I used 495 for max reps in 15 minutes and I did 15 reps with the last one being a bit of a grind. Tonight I figured I'd plow through a similar thing and hit 16 reps in 15 minutes and they were all pretty smooth. Happy with that.
Side note is wow, speed pulls hit my muscles hard. Neat!
Deadlift - used the opposite supination/alternate grip as my usual. Felt ok.
135 x 4 x 3r
225 x 2
315 x 2
405 x 1
455 x 1
495 x 8 x 2r in 15 minutes. I didn't put a track over the songs so you can see me hitting multiple sets in single songs.
DO Speed Pulls
330 x 10 x 1r
Low Cable Row
220 x 3 x 10r
Farmers walks tomorrow.
Tuesday, April 7, 2015
W5 JJ - Bench R1
April 7, 2015
Before Supper
Week 5 bench and the start of the second mini-wave. Let's see if I can do some improving!
Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
270 x 4 x 3r, 7 - foot slipped. May have gotten 8.
Pin 10 Bench
230 x 10, 9, 8
Superset
DB Row w/FG
75e x 4 x 8r
OH Band Extensions
Avr x 2 x 20r
Band Pressdowns - Spread Out
Avr x 2 x 12r
Before Supper
Week 5 bench and the start of the second mini-wave. Let's see if I can do some improving!
Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
270 x 4 x 3r, 7 - foot slipped. May have gotten 8.
Pin 10 Bench
230 x 10, 9, 8
Superset
DB Row w/FG
75e x 4 x 8r
OH Band Extensions
Avr x 2 x 20r
Band Pressdowns - Spread Out
Avr x 2 x 12r
Monday, April 6, 2015
W5 JJ - Squat
April 6, 2015
Before Supper
Kicking off week 5 with a bad combo of to many stims and to much old grocery store sushi. You win some, you lose some.
Left knee got clicky again after my 3rd workset of back squats. Threw on some loose wraps and it seems to have helped.
Front Squat
45 x 3 x 3r
135 x 2
185 x 2
225 x 2
275 x 2
285 x 2
Squat
225 x 2 x 2r
315 x 1
350 x 5 x 4r, 8r
Seated Band Leg Curls
Avr x 2 x 18r
Superset
45' Back Raise
BW x 2 x 10r
Standing Band Crunch
Avr x 2 x 20r
Before Supper
Kicking off week 5 with a bad combo of to many stims and to much old grocery store sushi. You win some, you lose some.
Left knee got clicky again after my 3rd workset of back squats. Threw on some loose wraps and it seems to have helped.
Front Squat
45 x 3 x 3r
135 x 2
185 x 2
225 x 2
275 x 2
285 x 2
Squat
225 x 2 x 2r
315 x 1
350 x 5 x 4r, 8r
Seated Band Leg Curls
Avr x 2 x 18r
Superset
45' Back Raise
BW x 2 x 10r
Standing Band Crunch
Avr x 2 x 20r
Friday, April 3, 2015
W4 - Press
April 3, 2015
Noonish
Week 4, 4th day stuff.
Seated BB Shoulder Press
45 x 3 x 10r
95 x 5
135 x 5 x 5r, 15
Superset
Dip BW x 3 x 12r
Ring Row BW x 3 x 20r
Farmers Walk
140e x 20y, 36y
210e x 3 x 20y
Unilateral FW
140e x 22y
Noonish
Week 4, 4th day stuff.
Seated BB Shoulder Press
45 x 3 x 10r
95 x 5
135 x 5 x 5r, 15
Superset
Dip BW x 3 x 12r
Ring Row BW x 3 x 20r
Farmers Walk
140e x 20y, 36y
210e x 3 x 20y
Unilateral FW
140e x 22y
Thursday, April 2, 2015
W4 JJ - Deads
April 2, 2015
Before Supper
Week 4 and feeling good today. Went double overhand until my worksets and then switched my alternate grip for all of them. Took a set for my right wrist to feel okay supinated but for some strange reason the pulls themselves felt much easier. Maybe I'll stick with this grip for a bit.
I forgot to practice with my belt today as well. Dang-it!
Deadlift
135 x 4 x 3r
225 x 3
315 x 1
365 x 6 x 5r
TnG Deadlift
275 x 2 x 15r
Low Cable Row
250 x 3 x 8r
I was going to monkey with the farmers walks again but it's cold out and my low back has a good pump. I'll do some tomorrow or Saturday. I'll also get some more back work in.
Before Supper
Week 4 and feeling good today. Went double overhand until my worksets and then switched my alternate grip for all of them. Took a set for my right wrist to feel okay supinated but for some strange reason the pulls themselves felt much easier. Maybe I'll stick with this grip for a bit.
I forgot to practice with my belt today as well. Dang-it!
Deadlift
135 x 4 x 3r
225 x 3
315 x 1
365 x 6 x 5r
TnG Deadlift
275 x 2 x 15r
Low Cable Row
250 x 3 x 8r
I was going to monkey with the farmers walks again but it's cold out and my low back has a good pump. I'll do some tomorrow or Saturday. I'll also get some more back work in.
Subscribe to:
Posts (Atom)