August 16, 2018
Before Supper
Week 5
Strict Press every 120s
wu to 190 x 4 x 2r, 4 x 3r
135 x 7/7/8
Thursday, August 16, 2018
Wednesday, August 15, 2018
W5 Deads
August 15, 2018
Before Supper
Week 5. Start of another 4 week speed pull cycle.
Deadlift w/chains (75#)
WU to 335(410) x 3 x 2r
RDL 75k x 3 x 18r
Step-ups 48k x 3 x 7r
Inch Trainer Rows between Sets 97.5 x 5 x 1/2/3r
Before Supper
Week 5. Start of another 4 week speed pull cycle.
Deadlift w/chains (75#)
WU to 335(410) x 3 x 2r
RDL 75k x 3 x 18r
Step-ups 48k x 3 x 7r
Inch Trainer Rows between Sets 97.5 x 5 x 1/2/3r
Monday, August 13, 2018
W5 Bench
August 13, 2018
Before Supper
Week 5
Bench Press wu to 122.5k x 4 x 4r
Y Pulls x 3 x 20r
CG Bench 90k x 3 x 7r
Laterals 35e x 3 x 7r
Between Bench Sets
Inch DB Trainer Rows 97.5 x 3 x 2/3/4r - (27)
Before Supper
Week 5
Bench Press wu to 122.5k x 4 x 4r
Y Pulls x 3 x 20r
CG Bench 90k x 3 x 7r
Laterals 35e x 3 x 7r
Between Bench Sets
Inch DB Trainer Rows 97.5 x 3 x 2/3/4r - (27)
Sunday, August 12, 2018
W5 Squat
August 12, 2018
After 8:00pm. Too damn late
Week 5. Really tired. Thinking more about changing to a lower stress job.
Bow Bar Squat WU to 180k x 4 x 2r, 4 x 3r
Inch Trainer DB Row 97.5 x 2 x 4r - no zazz
Back to playing with the grandgoober.
After 8:00pm. Too damn late
Week 5. Really tired. Thinking more about changing to a lower stress job.
Bow Bar Squat WU to 180k x 4 x 2r, 4 x 3r
Inch Trainer DB Row 97.5 x 2 x 4r - no zazz
Back to playing with the grandgoober.
Friday, August 10, 2018
W4 Press
August 10, 2018
Before Supper
Week 4. Let out too much air before the last rep but the weights light enough I can push it though.
Strict Press
wu to 190 x 5 x 2r, 3 x 3r
135 x 3 x 7r
Too damned hot
Before Supper
Week 4. Let out too much air before the last rep but the weights light enough I can push it though.
Strict Press
wu to 190 x 5 x 2r, 3 x 3r
135 x 3 x 7r
Too damned hot
Thursday, August 9, 2018
W4 Deads
August 9, 2018
Before Supper
34'C..... Hotter tomorrow
Week 4
Deadlift - Straight Weight
WU to 365/405/455/495/515 x 1
525 x 2 - happy with this. Probably could've gotten a 3rd. Means I'm in the right training range at least.
Pulls above knees - 21" - bad height for me
515/545/565/585 x 1
Good enough
Before Supper
34'C..... Hotter tomorrow
Week 4
Deadlift - Straight Weight
WU to 365/405/455/495/515 x 1
525 x 2 - happy with this. Probably could've gotten a 3rd. Means I'm in the right training range at least.
Pulls above knees - 21" - bad height for me
515/545/565/585 x 1
Good enough
Monday, August 6, 2018
W4 Bench
August 6, 2018
Before Supper
Week 4
Bench Press wu to 119k x 4 x 5r - long pauses on the last reps
Stiff-arm Pulldowns 50 x 4 x 15r - kept the shoulders retracted and nice and slow
Y-Band Pulls x 3 x 20r
CG Bench 90k x 6/7/7
Lateral 35e x 6/7/7
Before Supper
Week 4
Bench Press wu to 119k x 4 x 5r - long pauses on the last reps
Stiff-arm Pulldowns 50 x 4 x 15r - kept the shoulders retracted and nice and slow
Y-Band Pulls x 3 x 20r
CG Bench 90k x 6/7/7
Lateral 35e x 6/7/7
Sunday, August 5, 2018
W4 Squat
August 5, 2018
Before Supper
Week 4. Decided to bump this week up by a day. Busy around next weekend for the sleep study. Also been reading some of Jack Reape's stuff and I think when I'm done my current cycle of bench id like to do a full cycle of RBBP but based off of my slingshot numbers and wear it for all of the main bench work. Should be an interesting experiment.
Sweaty
Squat wu to 180k x 5 x 2r, 3 x 3r
144k x 7/7/7
Inch Trainer DB Rows 97.5 x 5 x 4r
Before Supper
Week 4. Decided to bump this week up by a day. Busy around next weekend for the sleep study. Also been reading some of Jack Reape's stuff and I think when I'm done my current cycle of bench id like to do a full cycle of RBBP but based off of my slingshot numbers and wear it for all of the main bench work. Should be an interesting experiment.
Sweaty
Squat wu to 180k x 5 x 2r, 3 x 3r
144k x 7/7/7
Inch Trainer DB Rows 97.5 x 5 x 4r
Friday, August 3, 2018
W3 Press
August 3, 2018
Noon
Week 3
Strict Press - on every 120s
wu to 190 x 6 x 2r, 2 x 3r
135 x 6/7/7
I'll do my chin-ups after work
Neutral Grip Chin
BW x 6 x 2r, 2 x 3r
Noon
Week 3
Strict Press - on every 120s
wu to 190 x 6 x 2r, 2 x 3r
135 x 6/7/7
I'll do my chin-ups after work
Neutral Grip Chin
BW x 6 x 2r, 2 x 3r
Thursday, August 2, 2018
W3 Deads
August 2, 2018
Week 3
Noon
Speed Deads w/75# chain
WU to 385(460) x 3 x 2r
Inch DB Trainer Rows 92.5 x 8/8/9
After Work
RDL 75k x 3 x 15r
Step-ups 48k x 6/7/7
Week 3
Noon
Speed Deads w/75# chain
WU to 385(460) x 3 x 2r
Inch DB Trainer Rows 92.5 x 8/8/9
After Work
RDL 75k x 3 x 15r
Step-ups 48k x 6/7/7
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