W2 Squat

February 18, 2019
Before Supper

Week 2. 32%, 15'C, bucket chalk. Not super-setting the axle deadlift and holds with squats made them feel much better tonight.

Squat wu to 170k x 5 x 3r

DO Axle Holds wu to
233/253/263/273 x 6s
278 x 6 x 6s

Step-ups BW x 3 x 15r ea
Crunch x 3 x 15r

Bench Assistance

February 16, 2019
Before Supper

Plate W 2.5k ea x 3 x 25r

Spoto Press wu to 115k x 6 x 4r

Seated DB Press 50e x 3 x 12r

Neutral Grip Chin Cluster 278.8# x 5-3-3-2=13r

Between sets of bench I organized some of my plate from one side of the gym to the other. 1,925# of rim lift farmers walks. Sweaty.

W1 Deads

February 15, 2019
Before Supper

Week 1

Front Squat wu to 115k x 2 x 5r

Deadlift wu to 495 x 4r dead stopped

Supper

W4 Bench

February 12, 2019
Before Supper

Week 4. Amazing how much adding those deloaders taps my rep strength. I'll back off next week then start another cycle of RBBP.

Plate W 2.5k ea x 3 x 25r

Bench Press wu to 110k x 2
Add weight releasers
110/115/117.5/120/121k + 36.4k x 5r

CS Row 215 x 3 x 12r
Chain Fly 3c ea x 3 x 12r

Band Pressdowns Avr x 5 x 14r

DB Hammer Curl 50e x 3 x 8r

Saxon Bar 2HP wu to 185 x 3/3/5 - 155 x 10r

W1 Squat

February 11, 2019
Before Supper

Week 1

Plate W 2.5k ea x 3 x 25r

Squat WU to 161k x 5 x 5r
DO Axle Dead Holds wu to 273 x 5 x 6s, 5s - pretty low but I just did axle work two days ago.

DO Axle Clean 173 x 1 - easy but oogy on the wrist so I stopped. Should've put bumpers on too.

W2 Bench Assistance

February 9, 2019
Afternoon

Week 2 of the bench assistance and a deload deads day mash-up. On a side note, going through my online journals I see a direct correlation between being at a lighter BW and having better thick bar and pinch numbers. Apparently my chubby mitts don't help.

Kept the weight down on the dumbbell presses to drill form. I've been doing a lot of dislocate work daily since last Saturday. I'll hit some more now too as my shoulders are warmed up.

Front Squat WU to 120k x 2 x 5r
Plate W 2.5k x 3 x 20r

Spoto Bench wu to 112.5k x 6 x 4r
DO Axle Dead wu to 288 x 3 x 1/2/2r

Seated DB Press w/o Support 50e x 3 x 10r

NG Chin Cluster 276.4 x 5-3-2-2=12r

W3 Bench

February 5, 2019
Before Supper 

Week 3. Upped the weight on the releasers this week. 

Plate "W's" 2.5k x 3 x 20r

Bench Press wu to 105k x 3r

Add weight releasers
105/110/115/117.5 + 36.4k x 5r

120k + 36.4k x 2 x 5r

CS Row 210 x 3 x 12r
Chain Fly 2c/ea x 3 x 15r

Band Pressdown Avr x 5 x 13r

Hammer Curl 50e 3 x 7r

Saxon Bar 2HP wu to 215 x 2 x 1r

W8 Squat

February 4, 2019
Before Supper

Week 8
I'll start recording the temp and humidity to see what the correlation is on friction lifts.
Temp: 17'C
Hum: 30%

Squat wu to 181k x 5 x 3r
DO Axle Deads wu to 288 x 1/2/3/1/2/1/1 - not there today. Again.

KB Juggle 56k x a few

W1 Bench Assistance

February 2, 2019
Afternoon

Week 1 of bench assistance.

Spoto Bench wu to 110k x 6 x 4r

Paused BB Row wu to 185 x 6 x 4r

Seated DB Shoulder Press w/o back support 50/55/60e x 10r I'll stick with 60e next week and work on cleaning up the form.

NG Chins Cluster (276#) x 4-2-2-1 = 9r

Chain Fly 2c x 3 x 12r

Diamond Push-ups x 3 x 12r

Deads

February 1, 2019
Before Supper

Week 7 of front squatting.

Front Squat wu to 118k x 2 x 5r

Deadlift wu to 435 x 5 x 3r

Ring Row Cluster Paused 14-5-3-2 = 24r

Crunch Cluster Paused 25-10-6-3 = 44r These are going to mess me up later...