March 14, 2017
Afternoon
Week 9 squat reset week. As much as I hate high reps I have to admit I'm becoming acclimated to them.
Squat - 15" box
WU to 270 x 5 x 10r
Speed Squat w/doubled mm's
225 x 3 x 2r - checked how much my bands were adding with dumbbell's and it was at least 190-200# at the top. Too much total weight for what I'm looking for.
SS
GHR x 3 x 10r - start wearing the weight vest next week
Standing Band Crunch x 3 x 15r
Between Sets
1.5" Blockset 5 x 3r
Strapholds 5#/7.5/10 x 10s, 12.5# x 3s, 3 x 10s
Tuesday, March 14, 2017
Monday, March 13, 2017
W9 Press
March 13, 2017
Before Supper
Week 9 press. Reset week.
Seated BB Press 90' WU to 115 x 5 x 10r
DB Rows between sets 70e x 5 x 5r,
Band Y's between worksets M x 5 x 20r
SS
Dip x 2 x 20r
Ring Row x 2 x 15r
Grip between sets
1/2 Penny Picks and Holds
29.4 x 2 x 1r
26.8 x 5 x 1r
Shallow Hub 2 Hand Key Pinch Pick and Hold - First time trying
73.9# x 5 x 1r
Before Supper
Week 9 press. Reset week.
Seated BB Press 90' WU to 115 x 5 x 10r
DB Rows between sets 70e x 5 x 5r,
Band Y's between worksets M x 5 x 20r
SS
Dip x 2 x 20r
Ring Row x 2 x 15r
Grip between sets
1/2 Penny Picks and Holds
29.4 x 2 x 1r
26.8 x 5 x 1r
Shallow Hub 2 Hand Key Pinch Pick and Hold - First time trying
73.9# x 5 x 1r
Saturday, March 11, 2017
Grippers and Euro
March 11, 2017
Afternoon
Got restless and decided to hit my regular pinch stuff today. Too close to another high hand stress workout with the adjustable thick bar done yesterday so I didn't perform as I should have. I'll have to maintain my 6 day schedule to ensure I'm getting enough recovery.
1.5" Blockset Reps x 6/6/5/5/5/4/4 - left wrist was too niggly
Between sets
Euro Wrist Curl 60 x 6/6/8
Euro Picks WU to 180 x 3/3/3 to 150 x 8
TTK 10 x 3 x 10r
EZ Reverse Wrist Curl 45 x 3 x 15r
Afternoon
Got restless and decided to hit my regular pinch stuff today. Too close to another high hand stress workout with the adjustable thick bar done yesterday so I didn't perform as I should have. I'll have to maintain my 6 day schedule to ensure I'm getting enough recovery.
1.5" Blockset Reps x 6/6/5/5/5/4/4 - left wrist was too niggly
Between sets
Euro Wrist Curl 60 x 6/6/8
Euro Picks WU to 180 x 3/3/3 to 150 x 8
TTK 10 x 3 x 10r
EZ Reverse Wrist Curl 45 x 3 x 15r
Friday, March 10, 2017
W8 Back Assist
March 10, 2017
Before Supper
Week 8 back assistance. My back is starting to feel a lot better these past couple of days.
Getting acclimated to grip training again. I'll be mashing my Saturdays work into Mondays pressing. It'll be nice getting back down to 4 days a week again.
SLDL 225 x 3 x 10r
T-Bar Row (fixed handle) 4p x 3 x 10r
Chins BW x 3 x 8r - last set as a cluster
Between Sets
Adj Thick Bar
Picks to 233 x 1 - used the large handle to 212.
Holds 222 x 4 x 1r - stretched out the fingers good
Before Supper
Week 8 back assistance. My back is starting to feel a lot better these past couple of days.
Getting acclimated to grip training again. I'll be mashing my Saturdays work into Mondays pressing. It'll be nice getting back down to 4 days a week again.
SLDL 225 x 3 x 10r
T-Bar Row (fixed handle) 4p x 3 x 10r
Chins BW x 3 x 8r - last set as a cluster
Between Sets
Adj Thick Bar
Picks to 233 x 1 - used the large handle to 212.
Holds 222 x 4 x 1r - stretched out the fingers good
Thursday, March 9, 2017
W8 Bench
March 9, 2017
Before Supper
Week 8 bench. Worked up to a heavy single today with the gold bar. This is the first time pushing a top lift. Happy with the result.
Bench Press WU to 270 x 5 x 3r
CG Spoto Press (3") 225 x 3 x 7r
Between lifts
Band Y Pulls M x 25/25/20/20/20
Gold Bar to R-63.2/L-55.9
53.3 x 3 x 4r
EZ Reverse Wrist Curl 35 x 2 x 30r
Before Supper
Week 8 bench. Worked up to a heavy single today with the gold bar. This is the first time pushing a top lift. Happy with the result.
Bench Press WU to 270 x 5 x 3r
CG Spoto Press (3") 225 x 3 x 7r
Between lifts
Band Y Pulls M x 25/25/20/20/20
Gold Bar to R-63.2/L-55.9
53.3 x 3 x 4r
EZ Reverse Wrist Curl 35 x 2 x 30r
Tuesday, March 7, 2017
W8 Squat
March 7, 2017
Afternoon
Week 8 Squat. Started doing pull-ups between squat sets but my elbow is kinda jacked up. Left wrist is effed too so I stopped grip with it halfway through.
SS
Squat WU to 360 x 5 x 3r
1.5" Blockset Grippers WU to 5 x 1r
Weighted coin hold w/GHP5 & 5# x 3 x 10s
Speed Squat 30s x 225 +Doubled Mini's x 6 x 2r
SS
GHR x 3 x 10r
Standing Band Crunch x 3 x 20r
Afternoon
Week 8 Squat. Started doing pull-ups between squat sets but my elbow is kinda jacked up. Left wrist is effed too so I stopped grip with it halfway through.
SS
Squat WU to 360 x 5 x 3r
1.5" Blockset Grippers WU to 5 x 1r
Weighted coin hold w/GHP5 & 5# x 3 x 10s
Speed Squat 30s x 225 +Doubled Mini's x 6 x 2r
SS
GHR x 3 x 10r
Standing Band Crunch x 3 x 20r
Monday, March 6, 2017
W8 Press
March 6, 2017
Afternoon
Week 8 press. Once I finish this week I'll be halfway through this long assed cycle. I also confirmed my attendance to the SJ4 grip comp this summer. Looks like it'll be the event of the year if not the decade.
Seated BB 90' Press WU to 165 x 5 x 3r
DB Rows between sets
100e x 5 x 6r, 2 x 10r, 20r
Band Y Pulls during Press Worksets
M x 4 x 25r
Dip SS w/ last 3 Row sets
BW x 3 x 20r
SS
DB Upright Row 45e x 3 x 8r
Behind Head Extensions Avr x 3 x 20r
Afternoon
Week 8 press. Once I finish this week I'll be halfway through this long assed cycle. I also confirmed my attendance to the SJ4 grip comp this summer. Looks like it'll be the event of the year if not the decade.
Seated BB 90' Press WU to 165 x 5 x 3r
DB Rows between sets
100e x 5 x 6r, 2 x 10r, 20r
Band Y Pulls during Press Worksets
M x 4 x 25r
Dip SS w/ last 3 Row sets
BW x 3 x 20r
SS
DB Upright Row 45e x 3 x 8r
Behind Head Extensions Avr x 3 x 20r
Saturday, March 4, 2017
W7 Deads
March 4, 2017
Afternoon
Week 7 deads. Pulled sumo to not load up my back so much. Happy with the 2HP. I should have a good PR coming in April. Took awhile until I could curl my fingers after that. Noticing that I'm starting to get some vascularity to my arms as well. Chicks dig a vascular man amirite!?!
Sumo Deads WU to 465 x 5 x 1r
Parallel Grip Chins +25 x 4 x 3r
45' Hyper x 4 x 12r
Grip between sets:
1.5" Blockset Gripper during warmups x 5/5/6/6/5/3
Euro Wrist Curls after Grippers 3 x 5r
Euro Picks during Worksets 175 x 4/4/8 to 145 x 15r
EZ Reverse Wrist Curl 35 x 3 x 25r
Afternoon
Week 7 deads. Pulled sumo to not load up my back so much. Happy with the 2HP. I should have a good PR coming in April. Took awhile until I could curl my fingers after that. Noticing that I'm starting to get some vascularity to my arms as well. Chicks dig a vascular man amirite!?!
Sumo Deads WU to 465 x 5 x 1r
Parallel Grip Chins +25 x 4 x 3r
45' Hyper x 4 x 12r
Grip between sets:
1.5" Blockset Gripper during warmups x 5/5/6/6/5/3
Euro Wrist Curls after Grippers 3 x 5r
Euro Picks during Worksets 175 x 4/4/8 to 145 x 15r
EZ Reverse Wrist Curl 35 x 3 x 25r
Friday, March 3, 2017
W7 Bench
March 3, 2017
Before Supper
Week 7 bench. Got a bit distracted on my bench by supersetting the half-penny but it's okay. Did an extra set by accident and broke the 30# milestone.
Bench Press WU to 250 x 6 x 5r
During warmups
Standing Band Crunches Str x 2 x 10r
Oblique Band Crunches Str x 3 x 10r
1/2 Penny Picks during worksets and warmups
WU to 30.0 x 1 right
30.5 x 3 x lifts to height but dropped
Holds 24.4 x 10s/7s, 5s/8s - skin is pretty trashed
SS
CG Bench Press w/feet up, touching smooth
185 x 3 x 10r
Band Pullaparts MM x 3 x 30r
Before Supper
Week 7 bench. Got a bit distracted on my bench by supersetting the half-penny but it's okay. Did an extra set by accident and broke the 30# milestone.
Bench Press WU to 250 x 6 x 5r
During warmups
Standing Band Crunches Str x 2 x 10r
Oblique Band Crunches Str x 3 x 10r
1/2 Penny Picks during worksets and warmups
WU to 30.0 x 1 right
30.5 x 3 x lifts to height but dropped
Holds 24.4 x 10s/7s, 5s/8s - skin is pretty trashed
SS
CG Bench Press w/feet up, touching smooth
185 x 3 x 10r
Band Pullaparts MM x 3 x 30r
Thursday, March 2, 2017
W7 Squat
March 2, 2017
Noonish
Week 7 squat and grip. Week is a bit buggered due to my back niggle and watching the grandgoober. Watching the volume and such to get back on track for next week.
Diet got a bit pooched over the past week or so as well. 232# today.
SS
Front Squats 135/185/225/245 x 2r
V Grip Pull-ups 3 x 8r, Chins 3 x 8r
SS
Squat 340 x 5 x 5r
1.5" Blockset Grippers 4 x 1r, 2 x 3r
2" Adj Thick Bar
142.5 x 3
187.9/212.9/233.2 x 1
Noonish
Week 7 squat and grip. Week is a bit buggered due to my back niggle and watching the grandgoober. Watching the volume and such to get back on track for next week.
Diet got a bit pooched over the past week or so as well. 232# today.
SS
Front Squats 135/185/225/245 x 2r
V Grip Pull-ups 3 x 8r, Chins 3 x 8r
SS
Squat 340 x 5 x 5r
1.5" Blockset Grippers 4 x 1r, 2 x 3r
2" Adj Thick Bar
142.5 x 3
187.9/212.9/233.2 x 1
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