October 21, 2019
Afternoon
Week 3. Wasn't feeling good but I had a decent session. Guts were waking me up in the middle of the night and weren't pleasant for most of the morning. Haven't ate since supper last night but having a bite now.
CS Activation
Bench Press 3:00/0:00
wu to 128k x 3/3/3/3/5
Bench Press w/SS 4:00/0:00
126/141/151r x 3r
156k x 4r
Superset 3:00/0:00
EZ JM Press 125 x 3 x 8r
DB Curl 40e x 3 x 12r
CS Recovery
Monday, October 21, 2019
Saturday, October 19, 2019
W2 Squat
October 19, 2019
Before Supper
Week 2
Front Squat - Clean Grip :30/2:00
wu to 100/108/116/120/124/120/116/112/108k x 2r
Pause Squat :30/2:30
122/142/162/182k x 3r
Red Rafter Conc. Curl 3:00/0:00
5 x 10r
7.5 x 3 x 10r
2-3/8" Wrist Roller both Directions 25k x 3 x 1:30(:30 rests)
Neck Harness 3:00/0:00 35 x 4 x 30r
Before Supper
Week 2
Front Squat - Clean Grip :30/2:00
wu to 100/108/116/120/124/120/116/112/108k x 2r
Pause Squat :30/2:30
122/142/162/182k x 3r
Red Rafter Conc. Curl 3:00/0:00
5 x 10r
7.5 x 3 x 10r
2-3/8" Wrist Roller both Directions 25k x 3 x 1:30(:30 rests)
Neck Harness 3:00/0:00 35 x 4 x 30r
Thursday, October 17, 2019
W2 Press
October 17, 2019
Before Supper
Week 2. Feeling good and beat up from yesterday. I'll go pick up the King Kong shirts tomorrow.
CS Activation
Seated BTN Press :30/2:30
wu to 65k x 5/5/5/6/6
DB Bench :30/2:30 80e x 10/10/10
EZ Upright Row :40/2:30 85 x 10/10/10
Clubbell Mills
Before Supper
Week 2. Feeling good and beat up from yesterday. I'll go pick up the King Kong shirts tomorrow.
CS Activation
Seated BTN Press :30/2:30
wu to 65k x 5/5/5/6/6
DB Bench :30/2:30 80e x 10/10/10
EZ Upright Row :40/2:30 85 x 10/10/10
Clubbell Mills
Wednesday, October 16, 2019
W2 Pulls
October 16, 2019
Before Supper
Week 2. Deadlifts felt great other than waking up a sore back this morning from our crappy bed. Next bigger investment. Those rows felt really effective. Into the routine they go!
DO Axle Deads wu to
EMOM 268 x 20 x 1r
BB Deadlift Row wu to
275 x 5 x 5r
Active Plank 3 x 20ct
Before Supper
Week 2. Deadlifts felt great other than waking up a sore back this morning from our crappy bed. Next bigger investment. Those rows felt really effective. Into the routine they go!
DO Axle Deads wu to
EMOM 268 x 20 x 1r
BB Deadlift Row wu to
275 x 5 x 5r
Active Plank 3 x 20ct
Sunday, October 13, 2019
W2 Bench
October 13, 2019
Before Supper
Week 2. Laziness and bad diet today gave me crap performance.
CS Activation
Bench Press 30s/2:30
wu to 126k x 4/4/4/4/4/3-1r
Bench Press w/SS 30s/3:30
126/141/151r x 3r
156k x 2-1r
Seated DB Curl 40e x 3 x 11r
DB Skullcrushers 40e x 3 x 11r
CS Recovery
Before Supper
Week 2. Laziness and bad diet today gave me crap performance.
CS Activation
Bench Press 30s/2:30
wu to 126k x 4/4/4/4/4/3-1r
Bench Press w/SS 30s/3:30
126/141/151r x 3r
156k x 2-1r
Seated DB Curl 40e x 3 x 11r
DB Skullcrushers 40e x 3 x 11r
CS Recovery
Friday, October 11, 2019
W1 Squat
October 11, 2019
Before Supper
Week 1. Going with Matt Meullers 4 week front squat progression. Throwing some paused squats in foe assistance and so I don't lose the feeling of having weight on my back. Wrist roller blew my hands up, especially my thumbs.
Front Squat - no straps, clean grip
82/88/94/100/106/112/118/124k x 2r
Paused Squats
124/141/161/181.5k x 3r
2-3/8" Wrist Roller - Both Directions - With Ecc
25k x 90s work/60s rest x 3 sets
Neck Harness 35 x 30/30/30/25
Before Supper
Week 1. Going with Matt Meullers 4 week front squat progression. Throwing some paused squats in foe assistance and so I don't lose the feeling of having weight on my back. Wrist roller blew my hands up, especially my thumbs.
Front Squat - no straps, clean grip
82/88/94/100/106/112/118/124k x 2r
Paused Squats
124/141/161/181.5k x 3r
2-3/8" Wrist Roller - Both Directions - With Ecc
25k x 90s work/60s rest x 3 sets
Neck Harness 35 x 30/30/30/25
Thursday, October 10, 2019
W1 Press
October 10, 2019
Afternoon
Week 1. BJJ tonight. Started timing my rests and I'm damn sure it's sapping some energy on the latter sets at this point but the work capacity should come back soon.
CS Activation
Seated BTN Press wu to 65k x 5/5/5/5/4
DB Bench
80e x 8
90e x 8/5
80e x 6
Standing KB Row 2x24k x 3 x 15r
Clubbell Stuff
Afternoon
Week 1. BJJ tonight. Started timing my rests and I'm damn sure it's sapping some energy on the latter sets at this point but the work capacity should come back soon.
CS Activation
Seated BTN Press wu to 65k x 5/5/5/5/4
DB Bench
80e x 8
90e x 8/5
80e x 6
Standing KB Row 2x24k x 3 x 15r
Clubbell Stuff
W1 Press
October 10, 2019
Afternoon
Week 1. BJJ tonight
Seated BTN Press wu to 65k x 5 x 5r
Spoto Press 106k x 6 x 4r
Afternoon
Week 1. BJJ tonight
Seated BTN Press wu to 65k x 5 x 5r
Spoto Press 106k x 6 x 4r
Tuesday, October 8, 2019
W1 Pulls
October 8, 2019
Afternoon
Week 1. Day 1 of bjj lessons tonight.
DO Axle Deads - long pauses -EMOM
263 x 20 x 1r
KB LC C+Sq 2x24k x 1/2/3/4/5/6/7/8 36r
Raced up to the 6th set then I started taking a bit more rest
Had grand illusions of doing some rows and abs after this originally. Nope. I'll need my gas tank fixed first.
Afternoon
Week 1. Day 1 of bjj lessons tonight.
DO Axle Deads - long pauses -EMOM
263 x 20 x 1r
KB LC C+Sq 2x24k x 1/2/3/4/5/6/7/8 36r
Raced up to the 6th set then I started taking a bit more rest
Had grand illusions of doing some rows and abs after this originally. Nope. I'll need my gas tank fixed first.
Sunday, October 6, 2019
W1 Bench
October 6, 2019
Afternoon
Week 1. Back to some more traditional programming. 8-9 week blocks again.
CS Activation
Bench Press wu to 122k x 5 x 5r
SS Bench 122/131/141/151/161k x 3r
Seated DB Curl 40e x 3 x 10r
Lying DB Skullcrushers 40e x 3 x 10t
Neck Extensions 35 x 4 x 25r
CS Recovery
Afternoon
Week 1. Back to some more traditional programming. 8-9 week blocks again.
CS Activation
Bench Press wu to 122k x 5 x 5r
SS Bench 122/131/141/151/161k x 3r
Seated DB Curl 40e x 3 x 10r
Lying DB Skullcrushers 40e x 3 x 10t
Neck Extensions 35 x 4 x 25r
CS Recovery
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