W2 Squat

November 18, 2018
Before Supper

Week 2. Pulled back my training max a bit from last week as it would've been too aggressive as the weeks piled up.

Elliptical for 10 minutes

Squat wu to 143k x 3 x 10r

Front Squat 114k x 2 x 8r

Pause Squat 132k x 3 x 5r

Seated Band Leg Curl Avr x 3 x 15r

45' Hyper 4 x 12r

Bit of Grip

November 17, 2018
Afternoon

Week 1 napalms nightmare cycle. Using the rep calculator off of my amrap set puts me right in the 90-95% range of my current DO axle. This'll be easier on my back to keep pushing it this winter I think. PVC handle so no chalk.

A bit of futzing to find the correct working weights on the holds and rush.

NN Deads wu to 157 x 2/2/2/5

NN Holds against mm bands (over both 100's)
212 x 6s/6s/7s

NN Rush 60s each 237 x 7, 222 x 13

Extensors with bands

W6 Press

November 15, 2018
Before Supper

Week 6

80' Seated Axle Press wu to 90k x 3 x2r, 5 x 3r
WG Pulldowns 100/125/150/150 x 15r

80' Seated Axle Press 75k x 7/8/8
DB Row 105e x 10/10/11

W1 Squat

November 14, 2018
Before Supper

Week 1. Kingpin. Using 555 as a training max.

Deadlift wu to 445 x 5 x 2r

4.5" Block Pull 520 x 2 x 3r

Deficit from 100's Pull 375 x 2 x 6r

Pulldowns 150 x 4 x 15r

DB Shrug 110e x 3 x 10r

W9 Bench

November 12, 2018
Afternoon

Week 9. Fuark I've got some good DOMS today. Anyways, bench. Today is the end of my 3rd cycle of RBBP and the results are consistent so no plans to change the formula. 27 weeks and using a rep max calc I've improved about 18#. I'll take that for approximately 6 months of work. Haven't tested a single in ages and shouldn't plan on it until the spring at least.

Pullaparts MM x 5 x 22r - between bench warm-ups

Bench Press wu to 137.5k x 4 x 2r

CG 2-Brd Bench 107.5k x 6/6/7
Landmine Row 60e x 10/10/11

DB Curl w/Manus 25e x 25/10
Arnold Press w/Manus 25e x 25/10

W1 Squat

November 11, 2018

Week 1 Kingpin Speed Day
220k/485# training max

Squats 65% 143k x 8 x 3r

Front Squats 70% 112k x 2 x 5r

Pause Squats (Pause in the hole) 60% 132k x 2 x 8r

Band Leg Curl Avr x 3 x 15r

45' Hyper 4 x 12r

W5 Press

November 9, 2018
Before Supper

Week 5. Looking forward to finishing this deload and getting back at er next week. I love how easy this progression gets by week 4-5. Should be a good winter.

80' Seated Axle Press wu to
90k x 4 x 2r, 4 x 3r
75k x 7/7/8

DB Row 105e x 3 x 10r

W8 Bench

November 6, 2018
Before Supper

Week 8. No Clubbell due to the clicky wrist. Got some bad foot cramping during bench. On another note Reape would be colouring half of my plate pink today.

Left wrist. Twinges painfully loading and unloading plate. Stupid body.

Bench Press wu to 128k x 3 x 4r - pause last rep
Band Pullaparts MM x 5 x 20r

2 Brd CG Bench 107.5k x 6/6/6
Landmine Row 25k x 10/10/10

DB Curl w/Manus 25e x 20r
DB Arnold Press w/Manus 25e x 20r

W4 Press

November 2, 2018
Before Supper

Week 4. I noticed I've missed another 10# worth of collars on yesterday's deadlifting. Should've written 430 x 6 x 5r. Anywho, today felt very easy press wise.

Seated 80' Axle Press wu to
90k x 5 x 2r, 3 x 3r
75k x 3 x 7r

DB Row 100e x 3 x 10r

Flask 2HP - nope. Mitts are too cooked. I'll try tomorrow after grippers.

W8 Deads

November 1, 2018
Before Supper

Week 8. Left wrist is still clicky. Started the cadence gripper program yesterday as well.

TB Deads wu to 420 x 6 x 5r

Ab Wheel 3r/Pull-ups 1r 274# x 5 Rounds

Between Sets

RT Deads wu to
R 122.6 x 2/2/2/10
L 110.1 x 2/2/2/10

RT Holds w/LT Band
R 110.1 x 6s/6s/6s
L 107.6 x 4s/6s/6s

RT Grip Rush 60s Block
110.1 x 28r