February 16, 2016
Before Supper
Bench light ~70-75%
CG Bench
45 x 3 x 10r
135 x 5
185 x 4
225 x 4 x 6r
Spoto Bench
255 x 3 x 6r
BB Bent Row
225 x 4 x 10r
EZ Upright Row
85 x 3 x 10r
Tuesday, February 16, 2016
Monday, February 15, 2016
Squatting
February 15, 2016
Before Supper
Squat heavy. ~80-85% of my training max.
Recumbent Bike 4.6km/15min
Squat - box squatted to ensure I didn't go too deep and aggravate my healing back.
45 x 5 x 3r
135 x 3
225 x 3 - 17" box
315 x 2 - 15" box
365 x 1 - 13.5" box
405 x 1 - 13.5" box
425 x 4, 4, 1, 3 - 13.5" box. 3rd set felt ugly on my outer right thigh. Set back up with a narrower stance and finished the set.
Pin Squat
P15 - 225 x 4
P13 - 225 x 2
P13 - 315 x 4
P13 - 340 x 4
I'll call tonight a success as I didn't bugger myself up again. Threw in the pin squats as something different than paused squats. I also remembered doing one of Rex's pin squat programs a ways back with good success.
Before Supper
Squat heavy. ~80-85% of my training max.
Recumbent Bike 4.6km/15min
Squat - box squatted to ensure I didn't go too deep and aggravate my healing back.
45 x 5 x 3r
135 x 3
225 x 3 - 17" box
315 x 2 - 15" box
365 x 1 - 13.5" box
405 x 1 - 13.5" box
425 x 4, 4, 1, 3 - 13.5" box. 3rd set felt ugly on my outer right thigh. Set back up with a narrower stance and finished the set.
Pin Squat
P15 - 225 x 4
P13 - 225 x 2
P13 - 315 x 4
P13 - 340 x 4
I'll call tonight a success as I didn't bugger myself up again. Threw in the pin squats as something different than paused squats. I also remembered doing one of Rex's pin squat programs a ways back with good success.
Friday, February 12, 2016
Bench - Heavy
February 12, 2016
Late, Before Supper
Bench, heavy day. Still sick. I also think not working is throwing off my whole routine of getting excited to get down here. Funk's coming.
Clubbell Circuit
15# x swing/clean/shield cast/mill/rev. mill x 10r
Paused everything
Bench Press
45 x 3 x 8r
135 x 5
185 x 3
225 x 3
255 x 2
275 x 4
285 x 2 x 4r
Red Slingshot
315 x 4
CG Bench
245 x 4
255 x 2 x 4r
Late, Before Supper
Bench, heavy day. Still sick. I also think not working is throwing off my whole routine of getting excited to get down here. Funk's coming.
Clubbell Circuit
15# x swing/clean/shield cast/mill/rev. mill x 10r
Paused everything
Bench Press
45 x 3 x 8r
135 x 5
185 x 3
225 x 3
255 x 2
275 x 4
285 x 2 x 4r
Red Slingshot
315 x 4
CG Bench
245 x 4
255 x 2 x 4r
Thursday, February 11, 2016
Hip-Belt Squatting
February 11, 2016
Before Supper
Went with hip belt squats as my low-right back is still a little niggled. Not really hurting anymore but I'd better let it heal. I'm also sure I'm sick with something; sweat, sneezing, mild headache, etc.
Recumbent Bike
15 min, 4 km, level 3
BW Squat 3 x 5r
Hip Belt Squat w/Landmine
45 x 5
90 x 5
135 x 2 x 5r
160 x 2 x 5r
185 x 3 x 5r
GHR
BW x 6
+mini x 3 x 6r
Before Supper
Went with hip belt squats as my low-right back is still a little niggled. Not really hurting anymore but I'd better let it heal. I'm also sure I'm sick with something; sweat, sneezing, mild headache, etc.
Recumbent Bike
15 min, 4 km, level 3
BW Squat 3 x 5r
Hip Belt Squat w/Landmine
45 x 5
90 x 5
135 x 2 x 5r
160 x 2 x 5r
185 x 3 x 5r
GHR
BW x 6
+mini x 3 x 6r
Tuesday, February 9, 2016
Deadlifts - High
February 9, 2016
Evening - Late supper
Deadlift, heavy day.
Recumbent Bike - 15 minutes, 4 km
Deadlift
135 x 5 x 3r
225 x 3
315 x 1
405 x 1
455 x 4
465 x 2 x 4r
Niggled my low back a tad. Right side. Must be overcompensating because it's always my left that gets tweaked. Hopefully some light reverse hyper and Robax helps.
Reverse Hyper
90 x 15
180 x 3 x 20r
Really working on a good stretch and contracting through the glutes.
Evening - Late supper
Deadlift, heavy day.
Recumbent Bike - 15 minutes, 4 km
Deadlift
135 x 5 x 3r
225 x 3
315 x 1
405 x 1
455 x 4
465 x 2 x 4r
Niggled my low back a tad. Right side. Must be overcompensating because it's always my left that gets tweaked. Hopefully some light reverse hyper and Robax helps.
Reverse Hyper
90 x 15
180 x 3 x 20r
Really working on a good stretch and contracting through the glutes.
Monday, February 8, 2016
Bench - Med
February 8, 2016
Before Supper
Medium bench. First day of started CWS strength block for my bench now as well. Shoulders and arms feeling really beat up today for some reason. Just achey.
Bench Press - Paused
45 x 3 x 10r
135 x 5
185 x 3
225 x 3
255 x 4 x 5r
Wide Grip Bench - Index on Rings
215 x 3 x 5r
T-bar Rows w/Trap Bar
135 x 10
180 x 3 x 10r
Seated DB Presses w/o Support
65e x 2 x 10r - felt that upper part of my back that's been getting niggled a bit during the cleans. Really worked on staying super tight and it's not bugging me now.
I do have some kind of cold or something wearing me down though. No coughing and such but I've been having some sneezing fits and am really tired. Deadlifts should be fun tomorrow.
Before Supper
Medium bench. First day of started CWS strength block for my bench now as well. Shoulders and arms feeling really beat up today for some reason. Just achey.
Bench Press - Paused
45 x 3 x 10r
135 x 5
185 x 3
225 x 3
255 x 4 x 5r
Wide Grip Bench - Index on Rings
215 x 3 x 5r
T-bar Rows w/Trap Bar
135 x 10
180 x 3 x 10r
Seated DB Presses w/o Support
65e x 2 x 10r - felt that upper part of my back that's been getting niggled a bit during the cleans. Really worked on staying super tight and it's not bugging me now.
I do have some kind of cold or something wearing me down though. No coughing and such but I've been having some sneezing fits and am really tired. Deadlifts should be fun tomorrow.
Sunday, February 7, 2016
C3 Squat LT
February 8, 2016
Before Supper
Begin the 3rd cycle with light squats. Might be getting sick. Feeling really run down and tired today.
Recumbent Bike for 15 minutes, 4 km
SSB Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
335 x 4 x 6r
SSB Pause Above Squat
270 x 3 x 6r
Grip Between Sets
MMS
T x 3 x 10r
GHP5 x 3
20mm Block IM2.5 x 3, 3, 3, 3/1+1 - bad set with the left
2" FBBC Crusher Deads - been a looong time
100 x 5
125 x 3
150 x 3/2 - set my training maxes at 165/160
Before Supper
Begin the 3rd cycle with light squats. Might be getting sick. Feeling really run down and tired today.
Recumbent Bike for 15 minutes, 4 km
SSB Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
335 x 4 x 6r
SSB Pause Above Squat
270 x 3 x 6r
Grip Between Sets
MMS
T x 3 x 10r
GHP5 x 3
20mm Block IM2.5 x 3, 3, 3, 3/1+1 - bad set with the left
2" FBBC Crusher Deads - been a looong time
100 x 5
125 x 3
150 x 3/2 - set my training maxes at 165/160
Friday, February 5, 2016
Deload Squats
February 5, 2016
Before Supper
Deload HB Squats
45 x 5 x 3r
135 x 3
225 x 2
255 x 4 x 5r
Before Supper
Deload HB Squats
45 x 5 x 3r
135 x 3
225 x 2
255 x 4 x 5r
Wednesday, February 3, 2016
Still Deloading
February 2 and 3, 2016
Still de loading
February 2
Push-ups - short rests - lazy and didn't feel like benching
BW x 20, 15, 10, 10
February 3
Deadlift - 70% of working sets weight & volume
135 x 4 x 3r
225 x 3
315 x 4 x 5r
And I just really like this song.
http://www.youtube.com/watch?v=msgGYgvIDnk&sns=em
Still de loading
February 2
Push-ups - short rests - lazy and didn't feel like benching
BW x 20, 15, 10, 10
February 3
Deadlift - 70% of working sets weight & volume
135 x 4 x 3r
225 x 3
315 x 4 x 5r
And I just really like this song.
http://www.youtube.com/watch?v=msgGYgvIDnk&sns=em
Monday, February 1, 2016
Bench and Squat Deload
February 1, 2016
Before Supper
Crap day. Wanted a PR single with my bench but even my working weights weren't there today.
Also started this week as a deload week. Next week I'll fire up using the JTS strength block for my bench as well.
Bench Press
45 x 3 x 7r
135 x 5
185 x 3
225 x 2
275 x 1
305 x 1
325 x 1
345 x F - felt light to handle
335 x F - last couple of inches
HB Squat - Piston
45 x 3 x 3r
135 x 3
225 x 2
250 x 4 x 5r
Before Supper
Crap day. Wanted a PR single with my bench but even my working weights weren't there today.
Also started this week as a deload week. Next week I'll fire up using the JTS strength block for my bench as well.
Bench Press
45 x 3 x 7r
135 x 5
185 x 3
225 x 2
275 x 1
305 x 1
325 x 1
345 x F - felt light to handle
335 x F - last couple of inches
HB Squat - Piston
45 x 3 x 3r
135 x 3
225 x 2
250 x 4 x 5r
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