W4 JJ - Bench

March 31, 2015
Noon

Week 4

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
275 x 1
315 x 4 x 1, 2.5 dammit!

Reverse Band Bench - 0 at top
315 x 3 x 4r

Superset - Nonstop
OH Band Extentions Avr x 3 x 20r
DB Row w/FG 75 x 3 x 8r

Trekking

W4 JJ - Squat

March 30, 2015
Before Supper

Well I picked up some extra plate today to leave with my farmers handles so now that's getting thrown in the mix.

Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
425 x 6 x 2r

Speed Squat - 30s rests
275 x 4 x 2r - tweaked my knee a little with the rebound. Called it there.

Farmers Walk - uneven lawn
140e x 22y
210e x 22y - I need to take these to the alley next time. To dangerous on my lawn.

W3 - Press

March 28, 2015
Evening

Just a real quick one.

Superset
Seated BB Shoulder Press
45 x 3 x 10r
95 x 5
145 x 2
165 x 8 x 2r

Low Cable Row
200 x 5 x 10r - Fixed!

DB Row w/FG
70 x 3 x 12r

W3 JJ - Deads

March 27, 2015
Before Supper

Bagged and sapped from a weeks travel. Bad sleep, lack of food, hydration, too much sitting, etc. makes it tough to get deadlifting. Did the base work and called it quits for tonight.

I also made the decision to start getting used to a belt. Wore my 2-ply Spud belt fairly loose at the same spot as I do for squatting. Felt okay and I tightened it up little by little as the sets progressed. Not thinking I'm getting anything out of it yet. I also did my first two reps of my work sets with the same breath.

Deadlift
135 x 4 x 3r
225 x 3
315 x 2
405 x 1
455 x 1
470 x 2 x 2r, 5 x 3r

Speed Pulls - Double Overhand, 10s rests
305 x 12 x 1r

W3 JJ - Bench

March 23, 2015
Noon

Week 3 of Jesse's programming.

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
275 x 1
295 x 4 x 2r, 4

Pin Press - 12
250 x 3 x 8r

Superset - Row/Tricep
A) DB Row w/FG
65 x 10, 70 x 2 x 10r

B) OH Band Extensions
Avr x 3 x 25r

W3 JJ - Squat

March 22, 2015
Before Supper

Lots of travelling this week so the trainings getting shuffled around a bit. Not sure if I'm going to do my bench workout tomorrow or wait until Tuesday in the city. At least the option is open for both now.

Front Squat
45 x 3 x 3r
135/185/225/275/280 x 2r

Squat
280 x 2
315 x 1
325 x 6 x 5r

Superset
A) Seated Band Leg Curls - reiterate that I pause for a full second at peak contraction. Good for cramps!
Avr x 3 x 15r

B) 45' Back Raises
40 x 3 x 10r

AB Wheel
BW x 3 x 8r

W2 - Press

March 20, 2015
Noon

Week 2, lazy day. Just get some work in.

Seated BB Press
45 x 3 x 10r
95 x 5
125 x 6, 6, 6, 6, 15

Superset
BB Curl 45 x 10, 95 x 2 x 12r - really hurts my wrist

Dip BW x 9, 9, 10

Some Baby Inch lifts between sets.

W2 JJ - Deads

March 19, 2015
Noon

W2 of Jesse's program. Rushed it though my lunch hour. Busy - busy.

Deadlift
135 x 4 x 3r
225 x 2 x 2r
315 x 1
335 x 6 x 5r

Snatch Grip Pulls from Blocks
225 x 2 x 15r

BB Row
295 x 3 x 5r

Kneeling Band Hip Thrust
Lgt x left these out. The snatch grip pulls hit my glutes and low back good.

Superset
Low Cable Row w/big V
200 x 2 x 15r

Standing Band Crunches
Avr x 2 x 20r

W2 JJ - Bench

March 17, 2015
Noon

Little tougher benching with my grip sapped. May only do grip once a week in Friday's. 4th workset of bench I felt great and thought I was good for 6 on the 5th set but I tagged a spotter chain on the 3rd and my groove got knocked way off course.

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
280 x 3, 3, 3, 3, 4

CG Bench Press - Short Rests
240 x 8, 6, 5

OH Band Extensions - Hands Apart
Avr x 20, 20, 15

Circuit with no rest
Band Pressdowns Avr x 3 x 20r
Vog Rows Avr+Lgt x 3 x 15r