Squat

November 14, 2016
Noonish

Feeling beat up for some reason.

Squat
WU to 395 x 3 x 3r

Pause Squat - 3s - low back not feeling great so I'm doing these instead of rep work
325 x 3 x 3r

SS
45' Incline Bench Row 50e x 15, 15, 12
Standing Band Crunch XS x 3 x 15r

Cable Curl 60 x 2 x 10r

Bench

November 13, 2016
Noonish

Anniversary so getting my lifting out of the way to go get some Chinese food :D I also tried super-setting barbell rows with the bench (same weight and reps) and didn't care for it. Only did a couple of sets at the working weight.

Bench Press
WU to 270 x 3 x 1/2/3r ladder

Rolling DB Tricep Ext 45e x 4 x 12r, 10

Cable Extensions (UH,UH,OH,OH) 60 x 4 x 25r

Bench

November 11, 2016
Afternoon


Elliptical

Bench Press
WU to 265 x 3 x 1/2/3r

Upright Row 95 x 3 x 8r

Unilateral Side Raise 40e x 2 x 10r

Rear Raise 40e x 2 x 12r

Deads Technique

November 10, 2016
Before Supper

Deads technique day. Low back is still a little off so I cut the accessories and I think I've still got some mild flu symptoms from the shot the other day.

Elliptical for 30 minutes. HR 105-110. First time using it in years.

Deadlift
WU to 405 x 5 x 3r

Block Pulls 405 x 3 - called the low back stuff here

Chins BW x 5 x 6r

Seated Hammer Curl 45e x 3, 6, 10, 10 - bit to warm up my right braich

Bench & Pinch

November 8, 2016
Afternoon

4th bench day in a week. Looking forward to a couple days of relax. Feeling beat up in my back and ribs. I was wondering why training wise then I remembered I got my flu shot yesterday so I'll point my finger there.

Bench Press Ladder
WU to 260 x 3 x 1/2/3r

DB Flies 55e x 3 x 8r

Euro Picks - feeling beat up so I kept it reasonable
108 x 3 x 3r
138 x 3
158 x 8 x 3r

DH Shallow Hub - should've clipped my nails
29.7 x 3 x 5r

D1 Sully Squats

November 7, 2016
Before Supper

Day 1 of going back to the Sullivan programming. Bodyweight has also stalled for a couple of weeks and I noticed I needed to reset my BMR caloric needs. Should start dropping weight good again.

Squat
WU to 385 x 3 x 3r
315 x 10

45' Bench DB Rows 45e x 3 x 12r

45' Back Ext BW x 3 x 10r

Grippers to 5 x 1r

Bench Ladders

November 6, 2016
Evening

Day 2 of the ladders. Felt nice and crisp. Picked up the gap in my dumbbell collection today as well. Wait and the right prices come along. Also had some tasty Chinese food from my old favourite place. 1st time in at least 6 years and it didn't disappoint.

Bench Press
WU to 255 x 3 x 1/2/3r - 1s pauses

DB Skullcrushers 45e x 10, 10, 10, 10, 8

Cable Extensions
Underhand 60 x 25, 20
Overhand 60 x 20, 20

Bench - Ladder Start

November 4, 2016
Afternoon

Start of the Shaf ladders for benching. Right now I'm planning on running it on Tuesdays and Fridays alternating shoulders and tricep accessory work. If I goes well I may throw in work on Sundays too.

Bench Press
WU to 250 x 3 x 1/2/3r

Unilateral Side Raise 40e x 2 x 8r

Rear Raise 40e x 2 x 8r

Decided to start working with David Horne's Gold Bar Grip Topz attachment. Feels like a good palm pinch. I think I'll be able to put up some decent numbers in the 105's with some more training.

GT Gold Bar
31 x 3 x 5r
41 x 3
46 x 3 x 2/3/4r

Front Squats

November 3, 2016
Afternoon

Going to start throwing in some ladders starting today. I'm thinking of 2x per week benching working up to 4 ladders a session after a few weeks, squat 1x per week either with ladders or Sullivan's stuff, and alternate deadlifting and front squatting every week using ladders.

Starting low on weight and assistance stuff. Low back is bugging me and my guts are terrible today. Hoping that this'll make me feel fresher all in all.

Front Squat
WU to 225 x 3 x 1/2/3r

GHR 2 x 8r

Ring Row 2 x 15r

Ab Wheel 2 x 10r

Thumbs and forearms still cooked from yesterday.

Bench Derp and Pinch

November 2, 2016
Afternoon

Bench derp. Come to the conclusion through getting significantly weaker and weaker on bench as the weeks go by that I need to go back to greater frequency and some heavier workloads. This last stint has freaking sucked balls. Weight loss hasn't been that severe in the past month but I've already gone from a weak 265 x 4 x 4 to 260 x 3 max today. Crap numbers to start with and this programming isn't helping (started after Sep 27).

Back to some of my old stuff.

Bench Press
WU to 260 x 4 x 2r, 3
275 x 1
295 x f - see! Freaking sucking!

Called it there. Frustrated.

Euro Wrist Curls 58 x 3 x 8r

Euro Picks
108/138/158 x 3
168/178 x 1
188 x 5 x 2r - 158 x 6