W8 - Squat

October 18, 2015
Afternoon

Week 8. I think work and life stress is building up. Last week should've been easy and it wasn't. Today shouldn't have been that bad doing doubles with about 85% and I almost failed on my last rep of the second set. Dropped weight down to 75% and still tough. Screw it. I think I need to reset with a run up from further back. The strength is still there but am losing my ability to express it.

Squat
45 x 4 x 3r
135 x 3
225 x 2
315 x 2
365 x 1
405 x 1
425 x 1
445 x 2 x 2r
365 x 5

W7 - Bench Assistance

October 15, 2015
Before Supper

Week 7. Bench assistance.

Bench Press - No wraps, 45s between sets, paused reps
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
245 x 2
265 x 6 x 2r

DB Bench
100e x 11, 11, 9

Pulldowns w/V
175 x 3 x 12r

W7 - Deload Deads

October 14, 2015
Before Supper

Week 7. Deload Deads.

Yates Row
135/185/225/275/315/365 x 10

DL Stance Box Squat
45 x 3 x 10r
135 x 10
225 x 10
275 x 15

Weighted Crunch
45 x 10
95 x 2 x 15r - crampy buggers

W7 - Bench 295 x 4, 4, 4, 3, 3

October 12, 2015
Afternoon

Week 7. Went good besides feeling beat up. Missed the 4th on the last two sets due to my feet slipping. I need to set something better up or get a new bench.

Bench Press - TnG
45 x 3 x 8r
135 x 5
185 x 3
225 x 3
255 x 1
275 x 1
295 x 4, 4, 4, 3, 3

Slingshot
315 x 5

Superset
T-Bar Row 225 x 3 x 12r
Band Pressdowns LT x 40, 30, 30

Superset
Pullaparts MM x 3 x 25r
Band Hammers LT x 3 x 15r

http://www.youtube.com/watch?v=T-qXDcqydNA

W7 - Squat

October 11, 2015
Afternoon

Week 7. Got the turkey going for tonight's meal and headed into the basement for some squatting. They felt great after cleaning my shorts... Had to hold myself to my program as well. Mind played with me to start with then I was going to take some singles into the 90% range but told myself to smarten up.

Also just concentrated on keeping my back flat and not worrying about trying to be so upright. Feel much better and no winking going on.

Squat
45 x 4 x 3r
135 x 3
225 x 2
315 x 2
365 x 1
395 x 7 x 3r

Leg Extensions
50 x 15
75 x 5 x 15r

Shrug
315 x 5
405 x 5
495 x 5
585 x 10

Pull-ups
BW x 20 in 6 sets

Reverse gr8 to 20'

W6 - Bench Assistance

October 9, 2015
Before Supper

Week 6 bench assistance. Feeling a bit beat up. Going to keep the benching as written going forward to stay fresher for my main bench day. Also gearing the assistance more to pecs instead of triceps and shoulders on this day.

Bench Press - 60s between work sets. Speed work
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
245 x 1
265 x 6 x 2r

DB Bench - Slow Reps
100e x 9, 9, 8

Ring Row
BW x 5 x 10r

W6 - Deads

October 8, 2015
Before Supper

Week 6. Feeling really blah and everything felt heavy. Being on the road for a couple of days and ripping up a dozen or so phonebooks since last night and today may have zapped me a bit.

Deadlift
135 x 4 x 3r
225 x 2 x 2r
315 x 2
365 x 1
415 x 4 x 4r
475 x 2
525 x 2
415 x 1 pfft. Enough. Fibromanjina isn't flaring up bad

W6 - Bench

October 5, 2015
Before Supper

Week 6. Bench was going good but my back slid up the bench after my 4th rep of the 5th set. Did one more set of 4 just cause.

Bench Press
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
255 x 2
280 x 5, 5, 5, 5, 4, 4

Bench w/Red Slingshot
315 x 5
335 x 3
355 x 2

Superset - moving really quick
T-Bar Row 225 x 3 x 10r
Band Pressdowns LT x 30, 20, 20

http://www.youtube.com/watch?v=N4Z5tZvZlgU

W6 - Squat

October 4, 2015
Noonish

Week 6.

Squat
45 x 5 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
435 x 7 x 2r

MMS Gripper Between Squats
T x 10
#2.5 x 3
#3 x 1/0
#2.5 x 3, 2, 2

Sissy Squat
BW x 8
+25 x 4 x 5r, 10

Reverse bend FBBC Sq CRS 1/4" x 7" to 41'

Shrug
315 x 5
405 x 5
495 x 5
585 x 9

Pull-ups
BW x 7 x 3r

http://www.youtube.com/watch?v=FQ_yc7gPus4

W5 - Bench Assistance and 2HP

October 1, 2015
Before Supper
BW 258.0

Week 5. Need to kick up the weight loss a tad. Like 50%. Last 4 week stretch was only 3.4# and I'd like around 6#. Good thing is it's still going down.

Decided to up the intensity a bit with these assistance days going forward. Sticking with the Spoto pressing but added chains. That'll learn ya stupid arms!!

I also dug out my Euro pinch. First time playing with it in literally years and I think this would be a 3# PR. Couldn't quit get over the 200# milestone but it's damn close.

I think this shows again with how well grip stays as long as you're active between this and me still closing #3 grippers. Next test will have to be the axle I'm thinking. Should be interesting for sure.

Pinch during bench

Spoto Bench w/chains ~36#
45 x 3 x 8r
135 x 5
185 x 2
225 x 2
245 x 1
265 x 6 x 2r

Euro 2HP
57 x 2 x 5r
107 x 3
157 x 1
167 x 1
177 x 1
187 x 1
198.0 or 197.8 x 1 - weighed
203 x 2 x hops

Pendley Row
225 x 3
245 x 3
265 x 3
275 x 3 x 3r

http://www.youtube.com/watch?v=veodF6HrOec