D4, B3 - Press

November 27, 2014
Before Supper

Counted up and this is 27 weeks following Jay Ashman's protocol for my upper body. Fun and constantly progressing.

Clubbells

1) Axle Z-Press
33 x 2 x 5r
83 x 3
123 x 1
143 x 1
163 x 1
183 x 1
193 x miss at lockout. It's mine next time
153 x 5

2) Spoto Press
135 x 4
225 x 1
250 x 6 x 4r

3a) BB Bent Row
255 x 4 x 8r

3b) CG Bench Press
185 x 4 x 8r

W6 - Squat and Deads Assistance

November 26, 2014
Noon

A bit of a change-up and deload day today.

Warm-up
Clubbell
McGill 3
BW Squats

Front Squat
45 x 3 x 3r
135 x 3
185 x 6 x 3r

12" Logbar Cleans
90 x 2 x 5r
180 x 2 x 3r
200 x 2

V-Grip Pulldowns
175 x 4 x 10r

Ring Row - really concentrate on pinching the scapulae
BW x 2 x 20r

DB Hammer Curl Dropset
55/40/30 x 12/12/12

D2, B2 - Bench

November 24, 2014
Before Supper

Low back is really pumped from yesterday yet. Tough getting into position to bench.

For bench today I wanted 3 x 6r which would've been a nice little jump from the last time I repped with 275 in early October with 5, 5, 4. First set I got a bit chuffed and barely missed the lockout on the last rep. Gave me the inspiration to smarten up and get my reps on the successive sets.

Warmup
Clubbell

Bench Press
45 x 2 x 20r
135 x 5
185 x 3
225 x 2
255 x 1
275 x 5.5, 6, 6

DB Row
125 x 3 x 8r

EZ Upright Row
70 x 4 x 15r

V Pushdowns
100 x 3 x 15r

Ab Wheel
BW x 4 x 5r

W6 Squat & Deads

November 23, 2014
Before Supper

Still futzing along. Quads were feeling really dead going into this for some reason. Lack of sleep and food.

Clubbell

Bow Bar Squat
54 x 5 x 3r
144 x 2 x 3r
234 x 2
324 x 2
374 x 1
414 x 3 x 3r - paused the last rep
349 x 8

TPB Deadlift
135 x 3 x 2r
225 x 2
315 x 1
405 x 1
455 x 3 x 3r +20 second hold

Ring Row
BW x 30, 30, 30, 20

Ring Curl
BW x 3 x 10r

D4, B1 - Press

November 20, 2014
Noon

Warm-up
Clubbell
McGill 3

1) Axle Z Press
33 x 2 x 5r
83 x 12
103 x 12, 10, 8

2) Spoto Press
45 x 2 x 8r
135 x 3
225 x 1
245 x 6 x 4r

3a) BB Row
250 x 4 x 8r

3b) CG Bench
185 x 10, 8, 8, 8

W5 - Squat & Deads Assistance

November 19, 2014
Before Supper

Lots of driving, stress, and little sleep over the past two days. Wasn't sure how today was going to go but I got it done sleepy and all. Now for some chili and a nap.

Front Squat - second week with a clean grip
45 x 5 x 3r
135 x 3
185 x 1
215 x 4 x 6r

Paused Deads - just off of the floor
135 x 2 x 2r
225 x 1
315 x 1
405 x 3 x 4r plus 15s hold on the last rep

Pulldowns w/V
175 x 3 x 10r

Planks

D2, B3 - Bench

November 17, 2014
Noon

Felt good today. I was going to do 10 bench singles but time was a crunching. Another note; those higher rep and controlled upright rows blow my traps and delts up bigtime!!

Warm-up
Clubbells

1) Bench Press
45 x 3 x 10r
135 x 3
185 x 3
225 x 1
275 x 1
305 x 1
315 x 5 x 1r - 3ct pause on the last rep

2a) DB Row 100e x 10, 10, 20

2b) EZ Upright Row 65 x 15, 15, 20

3) Tate Press 40e x 2 x 20r - fight for the last 3 reps.

W5 Squats and Pulls

November 16, 2014
Afternoon

I hate squat reps. Felt okay though for not touching 400 since the beginning of August. Should be on target for 525 or so paused around the end of the year.

Deadlift form seems to be improving as well.

Warm-up
Clubbell
McGill 3

WPB Squat
45 x 5 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 5, 3, 3
345 x 8

Deadlift
135 x 3 x 3r
225 x 2
315 x 2
405 x 1
445 x 3 x 3r +15s hold on the last rep

Ring Row
BW x 4 x 25r - still my best upper back pump

DB Hammer Curl Dropset
55/40/30# x 10/10/10, 8//8/8

D4, B2 - Press

November 14, 2014
Before Supper

Well no more standing overhead pressing for the winter months so a good time to learn another exercise: Z press. Day 1 ugliness ensues.

Warm-up
Clubbells

Z Press
45 x 3 x 3r
95 x 4
135 x 4
155 x 2 x 4r

Spoto Press
45 x 4
135 x 4
185 x 4
240 x 6 x 4r

BB Row
240 x 4 x 8r

Ring Dip
BW (263#) x 3 x 3r - wobble wobble.

BW Extensions x 20 plus 10 presses

W4 - Squat & Deads Assistance

November 13, 2014
Before Supper

Just one of my warm-up sets of front squats, the middle set of paused deads, and my first two ugly, ugly sets of practicing a cleans to a shoulder rack rather than just holding the bar. I don't think I should practice these on the same day as deadlifts. Too different of a movement pattern.

Warm-up
Clubbell
McGill 3
BW Squat

Front Squat - Clean Rack, 1st Time, felt good but I got petechia on the back of my hands.
45 x 2 x 3r
135 x 3
185 x 3
210 x 4 x 6r

Paused Deads
135 x 3 x 2r
225 x 2
315 x 1
365 x 1
395 x 3 x 4r plus 10s hold

Crap Power Cleans - Loooots to learn
95 x 2 x 3r

V Grip Pulldowns
200 x 3 x 8r