June 25, 2016
Before Supper
Week 3 back. Deload, easy-ish back day.
Well for those that didn't see on FB I was diagnosed with apnea. Good thing is now I can get treated. Breathing would stop between 30-60 times an hour, heart rate going between 50 and 120, and my O2 level dipping to 80% at times.
BB Row - Strict, nipple line
145 x 3 x 5r
195 x 5
235 x 5 x 8r
BB Shrug
315 x 10
405 x 3 x 15r
Saturday, June 25, 2016
Wednesday, June 22, 2016
W3 Bench(Dip)
June 22, 2016
Before Chili
Week 3 bench (dip)
Dip
BW x 4 x 3r
+25 x 2
+45 x 1
+60 x 5 x 2r - last rep assisted
CG Bench - 1st time in ages. Testing the shoulder
WU to 225 x 5 x 5r
DB Flies w/Manus 55e x 3 x 10r
Before Chili
Week 3 bench (dip)
Dip
BW x 4 x 3r
+25 x 2
+45 x 1
+60 x 5 x 2r - last rep assisted
CG Bench - 1st time in ages. Testing the shoulder
WU to 225 x 5 x 5r
DB Flies w/Manus 55e x 3 x 10r
Monday, June 20, 2016
W3 Squatting
June 20, 2016
Before Supper
Week 3
Front Squat
45 x 3 x 3r
135/185/225/235/245 x 2
Squat
225 x 2 x 2r
275 x 2
320 x 5 x 6r
Superset - company showed up so I had to stop
GHR x 1 x 15r
Ring Row x 15r
Before Supper
Week 3
Front Squat
45 x 3 x 3r
135/185/225/235/245 x 2
Squat
225 x 2 x 2r
275 x 2
320 x 5 x 6r
Superset - company showed up so I had to stop
GHR x 1 x 15r
Ring Row x 15r
Wednesday, June 15, 2016
W2 Press
June 15, 2016
Afternoon
Week 2 press. Decided to bring out the 12" log. Couple years since pressing it so I've got a lot of technique to regain. My grip wasn't consistent. I need some tape on the handles as guides before next time.
12" Log Press
90 x 3 x 8r
140 x 3
170 x 2
190/210 x 1
220 x f - got ahead of me
190 x 5 x 2r
Bradford Press 135 x 10, 10, 8
BW Skullcrushers x 3 x 15r
12" Log Curls 90 x 3 x 8r
Afternoon
Week 2 press. Decided to bring out the 12" log. Couple years since pressing it so I've got a lot of technique to regain. My grip wasn't consistent. I need some tape on the handles as guides before next time.
12" Log Press
90 x 3 x 8r
140 x 3
170 x 2
190/210 x 1
220 x f - got ahead of me
190 x 5 x 2r
Bradford Press 135 x 10, 10, 8
BW Skullcrushers x 3 x 15r
12" Log Curls 90 x 3 x 8r
Monday, June 13, 2016
W2 Deads
June 13, 2016
Before supper
Week 2 deads.
Deadlift off a JS Platform w/green bands
145 x 3 x 3r
235 x 2
325/415/465/495 x 1
395 x 3 x 4r
DB Row 80e x 1 x 30r
Reverse Hyper 90 x 1 x 20r - I hate this squishing my tummy.
Before supper
Week 2 deads.
Deadlift off a JS Platform w/green bands
145 x 3 x 3r
235 x 2
325/415/465/495 x 1
395 x 3 x 4r
DB Row 80e x 1 x 30r
Reverse Hyper 90 x 1 x 20r - I hate this squishing my tummy.
Friday, June 10, 2016
W2 Bench
June 10, 2016
Before Supper
Week 2 bench (dips)
Dip
BW x 3 x 3r
+25 x 2
+40 x 4 x 3r, 4
DB Flies w/Manus 50e x 3 x 15r
DB Skullcrusher 50e x 4 x 8r
Superset
Unstable Bench 25's x 2 x 20r
Facepulls x 2 x 20r
Before Supper
Week 2 bench (dips)
Dip
BW x 3 x 3r
+25 x 2
+40 x 4 x 3r, 4
DB Flies w/Manus 50e x 3 x 15r
DB Skullcrusher 50e x 4 x 8r
Superset
Unstable Bench 25's x 2 x 20r
Facepulls x 2 x 20r
Thursday, June 9, 2016
W2 - Squat
June 9, 2016
Afternoon
Week 2 squat. Attempted this a couple of days ago and called it quits during my warmups at 315. Not much sleep at all. Last night I had a nice long stretch from 12:30 to 5:15. That made a huge difference. Be nice to get a solid 7-8 sometime soon.
This will be a good cycle to teach me to put some weight on my back again. Haven't used more than 75-80% since early this year.
Squat
45 x 3 x 3r
135/225 x 3
315 x 2
365 x 1
395 x 8 x 2r
Speed Squats - 30s Rests
245 x 6 x 2r
GHR x 10, 10, 10, 7
AB Wheel x left for tomorrow. May as well save the DOMS for a day off.
Afternoon
Week 2 squat. Attempted this a couple of days ago and called it quits during my warmups at 315. Not much sleep at all. Last night I had a nice long stretch from 12:30 to 5:15. That made a huge difference. Be nice to get a solid 7-8 sometime soon.
This will be a good cycle to teach me to put some weight on my back again. Haven't used more than 75-80% since early this year.
Squat
45 x 3 x 3r
135/225 x 3
315 x 2
365 x 1
395 x 8 x 2r
Speed Squats - 30s Rests
245 x 6 x 2r
GHR x 10, 10, 10, 7
AB Wheel x left for tomorrow. May as well save the DOMS for a day off.
Saturday, June 4, 2016
W1 Press
June 4, 2016
Before Supper
Week 1 press. Second time getting outside this year.
Standing Press
45 x 3 x 8
95 x 5
135/155 x 5
175/195/215/225/235 x 1
185 x 3 x 5r
Bradford Press 135 x 2 x 10r
BW Skullcrushers x 3 x 10r - 3rd notch on 1/2 rack
Before Supper
Week 1 press. Second time getting outside this year.
Standing Press
45 x 3 x 8
95 x 5
135/155 x 5
175/195/215/225/235 x 1
185 x 3 x 5r
Bradford Press 135 x 2 x 10r
BW Skullcrushers x 3 x 10r - 3rd notch on 1/2 rack
Friday, June 3, 2016
W1 Deads
June 3, 2016
Before Supper
Week 1 deads.
Deads on a JS Platform ~1-1/4" Deficit
145 x 2 x 3r
Add Green Bands
145 x 2 x 3r
235/325/375/415/465/485 x 1 - slow grind to lockout. Perfect!
435 x 5 x 1r
Superset
DB Row 100e x 3 x 10r
Reverse Hyper 180 x 3 x 10r
Before Supper
Week 1 deads.
Deads on a JS Platform ~1-1/4" Deficit
145 x 2 x 3r
Add Green Bands
145 x 2 x 3r
235/325/375/415/465/485 x 1 - slow grind to lockout. Perfect!
435 x 5 x 1r
Superset
DB Row 100e x 3 x 10r
Reverse Hyper 180 x 3 x 10r
Wednesday, June 1, 2016
W1 - Bench?
June 1, 2016
Afternoon
Week 1, bench substituting. Still dipping to let my shoulder heal up. A little pre-workout massaging the delt with the car buffer helps immensely.
Dip
BW x 3 x 3r
*25 x 3, 3, 3, 3, 6 - stop at form break
DB Flies w/Manus Grips
50e x 3 x 12r
Pressdowns
115 x 4 x 8r - tough on the abs after using the wheel yesterday
Superset
Instability Bench 25's & MM x 3 x 15r
Facepulls M x 3 x 15r
Afternoon
Week 1, bench substituting. Still dipping to let my shoulder heal up. A little pre-workout massaging the delt with the car buffer helps immensely.
Dip
BW x 3 x 3r
*25 x 3, 3, 3, 3, 6 - stop at form break
DB Flies w/Manus Grips
50e x 3 x 12r
Pressdowns
115 x 4 x 8r - tough on the abs after using the wheel yesterday
Superset
Instability Bench 25's & MM x 3 x 15r
Facepulls M x 3 x 15r
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