W3 Squat

September 24, 2018
Before Supper

Week 3

Squat wu to 140k x 6 x 5r
DO Axle Deadlift 273 x 7 x 2, 3

GHR x 6/7/7
DO Axle Deadlift 213 x 6/7/7

W2 Deads

September 20, 2018
Afternoon

Week 2

Front Squat wu to
107.5/115/120/124/128/132/132/132/128/124/120/115/107.5k x 2r

Deadlift wu to 320 x 6 x 5r

2" DB Rows 86e x 4 x 10r - no chalk

W1 Bench

September 18, 2018
Before Supper

Week 1. 3rd run through with RBBP. Right shoulder is starting to get a little niggled.

Bench Press wu to 118k x 5 x 5r

CG Bench 2-Board 105k x 3 x 6r

CS Row 210 x 3 x 10r
Naut Curl 70 x 3 x 10r
KB Upright Row 32k x 3 x 10r

W2 Squats

September 17, 2018
Before Supper

Week 2

Squats wu to 172k x 8 x 2r
DO Sumo Axle DL wu to 273 x 8 x 2r

GHR x 6/6/7
DO Sumo Axle DL 213 x 6/6/7

Plan on a 5.5-6km walk after

Front Squat & Press

September 15, 2018
Before Supper

Weeks a little garbled up to I did a minimalism mash of my deadlift and press days. I figure I'll take this week off of deads as I'm kicking off a new lower body cycle and today was the final "rep" day of the press cycle. Next week I'll test a 1RM for the summer end. Raining and snowing throughout today's session. Pulling knocked over sunflowers between sets.

Front Squats wu to
220/240/260/270/275/270/260/240/220 x 2

Strict Press wu to 190 x 8 x 3r

W9 Bench

September 12, 2018
Before Supper

Week 9

Bench Press wu to 133.75k x 2/2/2/2/3
2" DB Row 86e x 5 x 8r

CG Bench 97.5k x 6/6/6
Laterals 35e x 7/7/7
Hammer Curl 40e x 7/7/7

W1 Squat

September 11, 2018
Morning

Week 1. Trying the bowtie today. No belt or sleeves until around 180k in the cycle.

Squat wu to 130k x 6 x 5r

DO Axle Sumo Deadlifts wu to
303 x 1
213 x 3 x 6r
I'll lead off with 273 x 8 x 2r next week.

GHR BW x 3 x 10r

W8 Press

September 8, 2018
Before Supper

Week 8. Short and sweet. Cross-Canada Grip Challenge tomorrow.

Strict Press wu to
190 x 2, 7 x 3r
140 x 3 x 7r

W8 Deads

September 7, 2018
Before Supper

Week 8. Going to start with Matt Mueller's front squat programming.

Front Squat wu to
85k/102.5k/110k/120k/127.5k/120k/110k/102.5k x 2
Just change the plate and go

Deadlift wu to
455/495/515/525 x 1 - was going for a triple but I got swung out front on the second rep and called it good enough

Walked around some of the bike path in town to get my 10,000 steps in. Sucks that Gail with her stubby legs gets 20-30% more steps in over the same distance.

W8 Bench

September 5, 2018
Before Supper

Week 8

Bench Press wu to 126k x 4 x 3r
2" Crusher High Pulls 120 x 8 x 3r

CG Bench Press 90k x 3 x 8r
Laterals 35e x 3 x 8r
DB Curl 40e x 3 x 8r