B3 Bench

December 16, 2017
Before Supper

Block 3 bench. Jim and Seamus dropped off my calibrated kilo plate so today was really messing with my plate math haha!

Pull-ups (261.5#) x 7 x 3r
Bench Press WU to 132.5k x 5 x 2r

DB Row 130#e x 3 x 10r
SS Bench Press 132.5k x 5 x 5r

W4 Squat

December 15, 2017
Morning

Week 4 squat.

15" Box Squat WU to 365 x 8 x 2r
DO Axle Sumo DL WU to 293 x 2r - not working today. I'll go back next week.

Speed Squat 235 x 6 x 2r

GHR BW x 3 x 8r - need to start these again

Wore my hip circle during the warmups for something different.

B2 Press - Leftovers

December 13, 2017
Noon

A quick workout to get the volume in I skipped yesterday.

DB Row 130e x 6 x 6r
Spoto Press WU to 265 x 6 x 2r

B2 Press

December 12, 2017
Before Supper

Block 2 press. Little sleep last night, bids closing, and medical appointments today. Bagged.

Pull-ups (262) x 7 x 3r

Incline SB Press WU to 145 x 4 x 5r, 15r

Euro 2HP between Sets WU to 155 x 4 x 3r, 10r

W4 Deads

December 11, 2017
Before Supper

Week 4 deads

AG Axle Deads WU to 328 x 6 x 5r

Axle Hack Squats 123 x 3 x 10r

B1 Bench

December 9, 2017
Before Supper. Late

Block 3 bench. Worked all day. Never really ate and feeling blah.

Full Hang, Paused Pull-ups (257.6#) x 6 x 3r

Bench Press WU to 210 x 3 x 12r
YTWL's x 3 x 5r

DB Row 150e x 4
SS Bench 305 x 4

Enough. Blerch.

W3 Squat

December 8, 2017

Week 3 squat. Felt oogy yesterday so I pushed training to today. Work stress is building up.

Front Squat WU to 255 x 5 x 2r
DO Axle Sumo Deads WU to 283 x 5 x 3r

Squat 280 x 6 x 5r

B3 Press

December 5, 2017
Before Supper

Block 3 press

Full Hang and Paused Pull-ups (257.8#) x 6 x 3r
Euro 2HP WU to 150 x 3/3/3/3 - 10
Seated Swiss Bar Press WU to 175 x 5 x 3r

DB Row 130e x 6 x 4r
Spoto Press 260 x 4/2/2/2/2/2/2/2
- cut back to doubles after the first set so I can keep a good progression over the weeks to come. First set of 4 felt good though. Just trying to play it smart and to not stall out.

W3 Deads

December 4, 2017
Before Supper

Week 3 deads.

Front Squat WU to 225/245/265/285 x 1 - just warmups for the deads

AG Axle Deads WU to 428 x 8 x 2r

DO Speed Axle Deads 278 x 12 x 1r

B2 Bench

December 1, 2017
Before Supper

Block 2 bench. Going to start doing something a little different by starting with back work prior to any pressing. Should stop me from rushing it and ensuring it gets done.

Full Hang Pull-ups (258#) x 6 x 3r

CS Row WU to 250 x 5 x 5r
Bench Press WU to 250 x 5 x 5r
YTWL's x 3 x 5r

Paused SS Bench 300 x 5 x 3r
2 x 35's 1HP x a few