October 16, 2018
Before Supper
Week 5
Clubbell Clean/Cast/Mill Out/Mill In x 15# x 10r
Bench Press wu to 175k x 4 x 4r - long pause the last rep. Bench is getting a lot easier week to week.
2Brd CG Bench 105k x 7/7/8
Axle Row 213 x 8/8/8
3x continuous circuit
Seated DB Curl w/Manus - to a good pump
Seated Arnold Press DB w/Manus - to a good pump
Between Sets
Flask 2HP wu to
161.5 x 4/3/3/3 - 136.5 x 10r
Tuesday, October 16, 2018
Monday, October 15, 2018
W6 Squat
October 15, 2018
Before Supper
Week 6. Back was a little iffy so I squatted to my bench on the work-sets. I wonder if I've got IBS or Crohn's or something....
1a) Squat wu to 194k x 6 x 2r
1b) DO Axle Deads
wu to 303 x 1
Holds 288 x 5 x 6s, 11s
Before Supper
Week 6. Back was a little iffy so I squatted to my bench on the work-sets. I wonder if I've got IBS or Crohn's or something....
1a) Squat wu to 194k x 6 x 2r
1b) DO Axle Deads
wu to 303 x 1
Holds 288 x 5 x 6s, 11s
Friday, October 12, 2018
W3 Press
October 12, 2018
Before Supper
Week 3. Need to keep an axle in my hands more this winter so I'll be shoulder pressing with it as well.
80' Seated Press w/Axle wu to
90k x 8 x 2r
75k x 3 x 6r
Axle Row 173 x 3 x 12r
Before Supper
Week 3. Need to keep an axle in my hands more this winter so I'll be shoulder pressing with it as well.
80' Seated Press w/Axle wu to
90k x 8 x 2r
75k x 3 x 6r
Axle Row 173 x 3 x 12r
Thursday, October 11, 2018
W5 Deads
October 11, 2018
Before Supper
Week 5. Was lazy and just used the axle for deads. I'll go back to a regular bar next week. Axle throws me too far out front for not being used to it and getting towards my heavier weeks.
Front Squat wu to
83k/93k/102k/109k/116k/109k/102k/93k x 2r
Axle Deadlift wu to 473 x 7 x 1r, 2r
378 x 3 x 5r
Before Supper
Week 5. Was lazy and just used the axle for deads. I'll go back to a regular bar next week. Axle throws me too far out front for not being used to it and getting towards my heavier weeks.
Front Squat wu to
83k/93k/102k/109k/116k/109k/102k/93k x 2r
Axle Deadlift wu to 473 x 7 x 1r, 2r
378 x 3 x 5r
Tuesday, October 9, 2018
W4 Bench
October 9, 2018
Before Supper
Week 4
Clubbell Clean/Cast/Mill Out/Mill In 15# x 10r
Bench Press wu to 120.5k x 4 x 5r
CG 2-Brd Bench 105k x 3 x 7r
CS Row 210 x 3 x 12r
Naut Curl 70 x 3 x 12r
KB Upright Row 32k x 3 x 12r
Flask Pinch DL wu to 156.5 x 4 x 4r to 131.5 x 10r
100# Rim Pinches x a few, Curl attempts, added 25# close
Elliptical x 30 minutes
Before Supper
Week 4
Clubbell Clean/Cast/Mill Out/Mill In 15# x 10r
Bench Press wu to 120.5k x 4 x 5r
CG 2-Brd Bench 105k x 3 x 7r
CS Row 210 x 3 x 12r
Naut Curl 70 x 3 x 12r
KB Upright Row 32k x 3 x 12r
Flask Pinch DL wu to 156.5 x 4 x 4r to 131.5 x 10r
100# Rim Pinches x a few, Curl attempts, added 25# close
Elliptical x 30 minutes
Monday, October 8, 2018
W5 Squat
October 8, 2018
Afternoon
Week 5. Started waking up my glutes by clenching my ass hard prior to each squat set a few sessions ago. Seems to make a substantial difference.
Squat wu to 151k x 6 x 5r - Piston style
DO Axle DL wu to 273 x 5 x 2r, 3 x 3r
GHR x 7/7/8
DO Axle DL 213 x 7/7/8
Afternoon
Week 5. Started waking up my glutes by clenching my ass hard prior to each squat set a few sessions ago. Seems to make a substantial difference.
Squat wu to 151k x 6 x 5r - Piston style
DO Axle DL wu to 273 x 5 x 2r, 3 x 3r
GHR x 7/7/8
DO Axle DL 213 x 7/7/8
Saturday, October 6, 2018
Logbar
October 6, 2018
Afternoon
Missed my deadlift session on Thursday and need to get my overhead in yet. Best way IMO to train all of that stuff? Logbar clean and pressing! Sunny day so time to head outside.
12" Logbar SC wu to 180 x 7 x 2r, 3
12" Logbar LC 150 x 6/6/7
Afternoon
Missed my deadlift session on Thursday and need to get my overhead in yet. Best way IMO to train all of that stuff? Logbar clean and pressing! Sunny day so time to head outside.
12" Logbar SC wu to 180 x 7 x 2r, 3
12" Logbar LC 150 x 6/6/7
Wednesday, October 3, 2018
Catch-up
October 3, 2018
Before Supper
Little bit of catch-up work that I left yesterday.
CS Row 210 x 10/12/12
Naut Curl w/FG 70 x 10/12/12
KB Upright Row 32k x 10/12/12
Before Supper
Little bit of catch-up work that I left yesterday.
CS Row 210 x 10/12/12
Naut Curl w/FG 70 x 10/12/12
KB Upright Row 32k x 10/12/12
Tuesday, October 2, 2018
W3 Bench
October 2, 2018
Before Supper
Week 3
Clubbell Clean/Cast/Mill In/Mill Out 15# x 10r
Bench Press wu to 125k x 5 x 3r
Saxon Bar DL
155 x 2 x 5r
165 x 3
175/185 x 2
195/205/210/215x 1, 220 x hop
CG 2Brd 105k x 6/7/7
Spent too much time mucking around with the Saxon bar. I'll catch the other assistance at lunch tomorrow.
Before Supper
Week 3
Clubbell Clean/Cast/Mill In/Mill Out 15# x 10r
Bench Press wu to 125k x 5 x 3r
Saxon Bar DL
155 x 2 x 5r
165 x 3
175/185 x 2
195/205/210/215x 1, 220 x hop
CG 2Brd 105k x 6/7/7
Spent too much time mucking around with the Saxon bar. I'll catch the other assistance at lunch tomorrow.
Monday, October 1, 2018
W4 Squat
October 1, 2018
Before Supper
Week 4. Tempted to do squatober but I figured I'd just stay the course.
Squat wu to 183k x 8 x 2r - piston style
DO Axle DL 273 x 6 x 2r, 2 x 3r
GHR x 3 x 7r
DO Axle DL 213 x 3 x 7r
Before Supper
Week 4. Tempted to do squatober but I figured I'd just stay the course.
Squat wu to 183k x 8 x 2r - piston style
DO Axle DL 273 x 6 x 2r, 2 x 3r
GHR x 3 x 7r
DO Axle DL 213 x 3 x 7r
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