W3 JJ - Deads

July 16, 2015
Before Supper

Week 3. Losing some of my zazz on deads over the past few weeks. Just can't get into them. Might start alternating deads and a heavy back, deadlift assistance day every other workout.

Got foot cramps really bad after 455 so I went barefoot after that.

Deadlift
135 x 4 x 3r
225 x 2 x 2r
315 x 1
405 x 7 - thought it was 8 until I watched the video
455 x 1
485 x 5 x 2r, 5

Speed Pulls
315 x 12 x 1r

Pull-ups
BW x 3, 3, 2, 2, 2, 1

Fat Handled T-Bar Row
135 x 5
185 x 8
210 x 3 x 8r

W3 RBBP 280 x 4 x 5r

July 14, 2015
Before Supper

Week 3. Did the weight for the same as my first time around but hit all of my reps and did it controlled. Pinkies on the rings experiment still.

Rushed

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
280 x 4 x 5r

Dip
BW x 2 x 10r

Upright Row
85 x 8
125 x 2 x 8r

Low Row
275 x 3 x 8r

W3 JJ - Squat

July 13, 2015
Before Hot-dogs

Week 3. Kankle is freaking huge on the leg that was tattooed on Friday. Anywho, work needs to happen.

Front Squat
45 x 3 x 3r
135 x 2
185 x 1
225 x 1
275 x 1
315 x 1
345 x 1 - I think it's a PR. Felt a ways from my max yet.

Piston Squatting
225 x 3
315 x 1
340 x 6 x 5r

Superset
Banded Leg Curl Avr+MM x 2 x 15r
Weighted Crunch 55 x 2 x 12r

Gripper work between squat sets. Warmed up to:

Parallel Set - GHP5 x 3, 4
30mm Block Set - GHP5 x 2 x 4r
Strap hold w/5# - GHP5 x 1

3rd set of piston squats
https://instagram.com/p/5GKvZ4SmPF/

The 345 front squat
https://instagram.com/p/5GGKnJymID/ 

W2 Press

July 11, 2015
Before Supper

Week 2. Really bagged today. Up until 12:30-1:00 AM this morning getting tattooed since supper time yesterday. Outside of the leg sucks just by having to get twisted and rotated out for the artist to work.

Didn't feel like pressing outside today.

Seated Press
45 x 3 x 10r
95 x 5
135 x 3
150 x 10, 8, 6

Spoto Press - 3 second rests
135 x 2 x 3r
235 x 6 x 4r

Superset
Barbell Row 225 x 3 x 10r
Band Pressdowns LGT x 30, 20, 20

Changed up my grip to have my pinkies on the rings. Looks like I'm a bit more vertical so it should translate to more strength hopefully.

Old grip with middle finger on the rings on top and the pinkies on the rings in the lower picture.

W2 JJ - Deads

July 9, 2015
Before Supper

Week 2.

Deadlift
135 x 3 x 3r
225 x 2
315 x 1
340 x 6 x 5r
First 3 worksets done double overhand. Supinated with the right after and feels a bit tweaky in my wrist.

SLDL
225 x 2 x 15r
Way out in front of my toes

NG / Chin / Pull-ups
BW x 2 x 2r each - 12r total

Band Crunch
Hvy x 6 x 15r

W2 - RBBP 295 x 5 x 3r

July 7, 2015
Before Supper

Week 2. Felt good.

Bench Press
45 x 4 x 10r
135 x 5
185 x 3
225 x 2
275 x 2
295 x 5 x 3r

Dip
BW x 2 x 10r

Upright Row
35 x 8
85 x 8
125 x 2 x 8r

Low Row
250 x 3 x 10r

Rear Ring Fly
BW x 3 x 10r

Bodyweight Skullcrushers
BW x 4 x 15r

W2 JJ - Squats

July 6, 2015
Before Supper

Week 2. Second day playing with grippers since Friday. Feel pretty good to make some substantial gains if this is my current base.

Replacing the speed squats in this cycle with paused squats. Cause I like em!

Also just wearing my TK sleeves again this cycle.

Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
415 x 8 x 2r

Paused Squats
365 x 3 x 2r

Giant Set
45' Back Raise 52# x 3 x 8r
Band Leg Curl Avr+MM x 3 x 12r
Weighted Crunch 55 x 3 x 10r

Parallel Grippers - Between Squat Sets
T x 10
GHP5 x 3
2.5 x 1
3 (146#) - Right x close, 1, Left x 1, miss
GHP5 x 3 x 5r

W1 JJ - Press

July 4, 2015
Afternoon

Week 1. First day doing any overhead pressing in a few weeks. Not as stable as I'd like but they all went up plus an extra rep on the last set.

Gripper vid was from yesterday's closes.

Strict Press
45 x 3 x 8r
95 x 5
135 x 3
165 x 1
190 x 8, 8, 9
110 x 20, 15, 10

3-Way Laterals
10e x 3 x 12r each way

Strict Pull-ups
BW x 6 x 2r

W1 JJ - Deads

July 3, 2015
Early

Week 1. Hot, boggy, too early. I hope that's enough excuses. Now to go buzz around in the Jetta for 6 or so hours...

Deadlift
135 x 4 x 3r
225 x 2
315 x 1
405 x 1
455 x 2, 3, 3, 3, 3 - little niggle in the right low back so I'll call it there.

Parallel Grippers
#1 x 10
#2 x 2
#2.5 x 3 x 3r - first time touching grippers in ages.

Strict NG Pull-ups
BW x 5 x 2r

Fat Handle T-Bar Row
135 x 8
185 x 4 x 8r

W1 RBBP Part 2

July 1, 2015
Afternoon

Week 1. Decided to give yesterday's performance a little shaming. Needless to say after yesterday's benching and today's I'm good for a few days now. I don't even feel bad about missing my last rep haha!

I still feel really tired even with a good sleep last night. I'll have to keep my eye on it. I don't want a deload dammit!

Left out any tricep and chest assistance due to benching yesterday.

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
285 x 5 x 4r, 3

Upright Row
35 x 10
85 x 3 x 15r

Low Row
225 x 10
250 x 2 x 10r

Rear Ring Fly
BW x 3 x 8r