W7 JJ - Deads 540 x 3 x 2r, 1

June 19, 2015
Before Supper

Week 7. Felt okay but could've been better. Pretty sure I've got triples in me with better sleep, food, etc. Proud of slow grinding up that second rep of the third set. Typically not that good at it.

Had to switch my grip as my right wrist was way to sore to supinate for some reason.

Tight butthole

Deadlift
135 x 4 x 3r
225 x 3, 2
315 x 1
405 x 1
455 x 1
495 x 1 - start recording
520 x 1
540 x 3 x 2r, 1

Dats enough.

W7 JJ - Bench

June 17, 2015
Before Supper

Week 7. Trying a different foot position. Any insights feel free to chime in. Did an extra couple of sets more TnG-ish of triples. Back is really pumped and achey after squatting on Monday then being cramped in a vehicle for 11 hours of driving sandwiching a two hour meeting. Fun.

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
275 x 1
305 x 5 x 2r, 2 x 3r

CG Bench
245 x 7, 5 - man. What happened?

Ring Row
BW x 5 x 20r

JM's w/2 chains each hand hooked on 10th link
3 x 25r

W7 JJ - Squat 385 x 6 x 4r

June 15, 2015
Before Supper

Week 7. Felt good. Decided to do paused reps on my last workset and they felt good. I've got a lot of potential traveling coming up over the next couple of weeks. We'll see how I feel tomorrow being stuffed in a vehicle for 10-12 hours. Typical after squat day....

Front Squats
45 x 4 x 3r - did the first two sets as back squats to warm up my elbows
135 x 2
225 x 2
275 x 3 x 2r

Squat
225 x 2 x 2r
315 x 1
365 x 1
385 x 6 x 4r - last set paused

Seated Band Leg Curl
Avr x 3 x 20r

X-Band March
2xAvr x 2 x 60s

Calf Raises
BW x 35, 25, 20

W6 JJ - Press

June 14, 2015
Afternoon

Week 6. Barbecuing some St. Louis ribs and getting a workout in. Started in the rain, sun came out, ended in the rain.

Strict Press
45 x 3 x 10r
95 x 5
145 x 3 x 12r
110 x 20, 15, 10

3-Way Plate Raises
10# x 3 x 12r each way

W6 JJ - Bench

June 10, 2015
Early Afternoon

Week 6. Almost locked out my 5th on the last set with decent pauses. They sure seem longer on the bench than on the recording haha!

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
275 x 1
290 x 4 x 3r, 4

CG Bench Press - these really sucked today for some reason
245 x 6, 5,

Low Row
200 x 2 x 20r

Pullaparts
MM x 40, 35, 30

Superset
Chain Skullcrushers x 40, 30, 25
Chain Curls x 25, 20, 15

W6 JJ - Squats

June 8, 2015
Before Supper

Week 6. Felt okay other than before my forced to do some laundry after my first squat workset...... Oops

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

Speed Squats
305 x 6 x 2r

Seated Band Hammy Curls
Avr x 3 x 15r - low back was a bit pooped so I went with these instead of the GM's

Ring Row
BW x 2 x 25r

W5 JJ - Strict Press 185 x 8, 8, 10

June 7, 2015
Afternoon

Week 5. Very pleased with how my strict pressing is going so far this year it'll be good to test it in a month or so. With the 10 reps on my last set I'm possibly in that 240-250 strict range right now. Who knows where my push press would be but I'd assume at least another 20#.

Strict Press
45 x 3 x 10r
95 x 5
135 x 3
160 x 1
185 x 8, 8, 10
105 x 20, 15, 10

Plate Raise 3-Ways
10e x 2 x 12r

Barbell Curl
Bar x to niggled

W5 JJ - Deads

June 5, 2015
Before Supper

Week 5. Couldn't keep my pace from the last 5th week hitting 8 work sets in 15 minutes but I'm content with hitting 6. That's still a dozen reps at 90% of my working max in 15 minutes.

Deadlift
135 x 4 x 3r
225 x 2
315 x 1
365 x 1
405 x 1
455 x 1
505 x 6 x 2r in less than 15 minutes

Speed Pulls
335 x 10 x 1r

NG Chins
BW x 5 x 2r

Band GM's
Hvy Blk JS x 2 x 15r - Quite a bit tougher than the heavy blue bands I picked up a month or so back.

Weighted Crunches
40 x 4 x 12r

W5 JJ - Bench

June 3, 2015
Before Supper

Week 5. Going to start changing up my bench assistance to more like what I was doing during the RBBB stuff. Seems I keep losing zazz off of my bench.

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
275 x 4 x 3r, 6
250 x 10, 8

Low Cable Row
200 x 2 x 20r

Pullaparts
MM x 40, 30, 30

Superset
Chain Skullcrushers, 2 Chains E x 37, 25, 25, 13
Curls, 2 Chains x 35, 20, 15, 10

W5 JJ - Squat

June 1, 2015
Before Supper

Week 5. Going for a brisk walk/jog later as well. I'll know better after I start. I went out for a quick 35 minutes a couple days ago as well.

Front Squat
45 x 4 x 3r
135 x 2
225 x 2 x 2r
275 x 2 x 2r

Squat
225 x 2 x 2r
315 x 1
355 x 5 x 4r, 8

BB GM's
205 x 3 x 8r