Some 20's Suckage

April 4, 2016
Noonish

Well taking a couple of weeks to reset. Up at my sisters place today watching the kids so no gym stuff. So for some stupid reason I remembered Rindo's 20's (I think Goody came up with them but I can't remember for sure).

Basically it's a circuit ladder until the reps are complete and try to beat your overall time. Start with 1 body weight squat followed by 20 push-ups. Rest as needed (if needed) and follow with 2 squats and 19 push-ups. Continue up with the squats until you get to 20 and drop the push-ups until you get to 1.

By the end you'll have done 210 squats and 210 push-ups.

The "pro's" are around the 10 minute mark. My fat ass did it in 50:13 today. Should be easy to beat haha!

D2B2 - Bench

March 31, 2016
Noonish

D2B2 Bench. My body is freaking busting apart!!! First workset on bench and my left medial delt (which has been bugging me for a few months) gave me a good zap. Fhaak!!! Maybe just hit it again after a relax period.

Maybe some grip but body workouts until this time next week. Next Thursday and Friday I'll do very light (70% working weights and volumes) to keep my groove and begin another cycle after that.

Reverse Grip Bench
45 x 3 x 10r
135 x 5
185 x 3
225 x 3
255 x 2
285 x 5....

YTWL's x 4 x 5r

D1B2 - Squat

March 30, 2016
Before Supper

D1B2 Squat. Changing up my technique to try what Max Aita was cuing on Supertraining; knees forward, weight midfoot, and trying the Oly shoes again.

Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 2
365 x 5, 5, 3 - dammit! Bottom of the 3rd rep on the eccentric I felt a little twist to the right and whammy. Zapped that niggled spot on my right hip again.

I'll call 'er here. Maybe take a deload next week and hopefully come back better.


MMS Grippers
Warm-up
IM2.5(125#)
1 x 5r + 3sec o/c last rep
3 x 3r + 5sec o/c last rep

Mini-clicks
GHP5(112#) 1 x 35r

Some Grip

March 27, 2016
Afternoon

First day working with my wrist wrench knock-off. Unaltered PVC and no chalk.

WW Deads - Plate Weight
25 x 2 x 5r
35/45/50/55 x 5
60 x 1+1h/4+1h
47.5 x 2 x 10r

Euro Sup Tips x 3 x 5r

D4B1 - Press

March 26, 2016
Before Supper

D4B1 Press. 60 second rests for everything except grip.

Seated Arnold Press w/o support 45e x 12, 12, 10

Tempo DB Flies 4130 45e x 3 x 10r

Meadows Row 90e x 3 x 12r

Superset
YTWL's x 4, 5, 5
BW Skullcrushers BW x 20, 20, 10 - holy pumpage

DB Hammer Curl 65e x 3 x 10r

Do some grip tomorrow

D3B1 - Pulls

March 25, 2016
Before Supper

D3B1 Pulls.

Snatch Grip Deads
135 x 4 x 3r
225 x 2
285 x 3 x 10r

Front Squat
45 x 3 x 3r
135 x 2
185 x 4 x 5r - right hip bugged me a bit. Narrowed my stance to ~12" and seems to have helped. I'll keep it easy yet.

Seated KB Shrug 3s Pauses
2 x 24k ea x 3 x 15r - going to have a stiff neck tomorrow

Stiff-Armed Pulldowns
100 x 2 x 10r

MMS w/3s overcrush on 2nd reps
Warm-up
GHP5 x 5 x 2r - last set 15s/17s

Blob50 -15# x 4 x 3r, 5

Left is feeling a lot stronger grip wise with everything.

D2B3 - Bench

March 23, 2016
Before Supper

D2B3 Bench. Got misgrooved on my bench. Easy to do when my ass is in the air to unrack the bar. Practice, practice, practice.

Simonize

Reverse Bench
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
275 x 2
295 x 1
315 x 1, 2
265 x 7

BB Row 240 x 3 x 10r

Shoulder Shocker 25/10e x 2 x 12r

Superset
EZ JM 35 x 8, 85 x 4 x 15r
2" Crusher 45 x 5, 90 x 3, 110 x 3 x 10r

TTK 10e x 3 x 6r - lift up the pinchy spot to ensure no cheating

http://www.youtube.com/watch?v=swZj4Ohp7qo&sns=em

D1B3 Squat

March 22, 2016
Before Supper

D1B3 Squat. Still working on the rehabbing. Tweaked my rectus femoris near the hip on the 455 but other than that the bar felt light on my back. I'll continue the beltless and sleeveless route for maybe another cycle or two.

Simonize

Pin (11) Squats - NNN
45 x 4 x 3r
135 x 3
225 x 2
275/315/365/405/455 x 1

GHR +10 x 3 x 10r

DO BB Shrug 315 x 2 x 10r - tough after grippers

WG Pulldowns 160 x 3 x 10r

EZ Curl - man my supination sucks
35 x 2 x 10r
85 x 5
105 x 3 x 10r

Grip Between Squat Sets
MMS Gripper
T x 3 x 10r
IM2.5(125) x 5/3
GHP5(112) x 6/4
IM1.5(91) x 8/6

Clicks
IM1.5(91) R50/20s, L53/20s
GHP5(112) x 21/25


http://www.youtube.com/watch?v=pO5Vf3PzChE&sns=em

D4B2 - Press

March 20, 2016
Afterward

D4B2 Press. Beautiful first day of spring. Yard clean-up and my first opportunity to do standing press work this year.

Standing Press
45 x 3 x 8r
95 x 5
135 x 5
155 x 5
175 x 5
195 x 4 x 5r - felt easy enough

DB Tempo Flies 4130
45e x 3 x 8r

Meadows Row
90 x 3 x 8r

YTWL's x 4 x 3r - continuous circuit

Superset - minimal rests
Band Pressdowns Avr x 30, 25, 20
Hammer Curl w/FG 45e x 3 x 10r

http://www.youtube.com/watch?v=hkKUIzSp4P8&sns=em

D3B2 - Pull

March 18, 2016
Before Supper

D3B2 pulls.

Sumo Deads
135 x 4 x 3r
225 x 3
315 x 2
365 x 1
405 x 1
425 x 3 x 5r

Leg Extensions - paused
75 x 2 x 15r
100 x 2 x 15r

Seated KB Shrug - 3s Pauses
2 x 24k e x 3 x 10r

Stiff-Armed Pulldowns - elbows were niggley for chins and such
75 x 3 x 15r

Hammer Curl - I'll catch tomorrow


Grip Between Sets

Blob50 w/deloader
-15 x 4/3, 3/2, 3/3, 3/3, 3/3

Sledge Deads 8#
25" x 1/1, 1/1, 1/0
21" x 3 x 5r

http://www.youtube.com/watch?v=QBv9JbTCo2A&sns=em