April 29, 2015
Before Supper
Week 8. I was out of town in meetings all day today so not very hydrated or well fed. In the basement within minutes then off again once this gets posted. Busy busy!
Bench Press
45 x 3 x 15r
135 x 5
225 x 2
275 x 1
300 x 1
320 x 4 x 1r, 2
Bench w/Red Slingshot
320 x 2 x 8r - should be good for a 405 with it.... May have to see :)
Wednesday, April 29, 2015
Monday, April 27, 2015
W8 JJ - Squat 475 x 4 x 2r
April 17, 2015
Before Supper
Week 8. Rushed through a short one as going out for supper for Gail's birthday. Wore my belt and light 2 meter Valeo wraps. They were only on tight enough to stay on. Wraps definitely make my knees feel better than sleeves though. Put them on at 225 and didn't take them off until after my last set. Loose.
Squat - elbows were still tight
45 x 4 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
455 x 1
475 x 4 x 2r
Before Supper
Week 8. Rushed through a short one as going out for supper for Gail's birthday. Wore my belt and light 2 meter Valeo wraps. They were only on tight enough to stay on. Wraps definitely make my knees feel better than sleeves though. Put them on at 225 and didn't take them off until after my last set. Loose.
Squat - elbows were still tight
45 x 4 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
455 x 1
475 x 4 x 2r
Sunday, April 26, 2015
W7 JJ - Press
April 26, 2015
Before Supper
Week 7. Just some extra 4th day stuff. Left my back alone to continue recouping from Friday. Not that it's really sore or anything, just an overall feeling of being tired.
Seated BB Shoulder Press
45 x 3 x 10r
95 x 5
145 x 2
165 x 1
184 x 6 x 2r - one more week then I'll be back to standing presses for the summer.
Spoto Press
45 x 10
135 x 5
225 x 3
255 x 4 x 6r
EZ Upright Rows
35 x 10
85 x 5
105 x 3 x 10r
Tried some EZ curls but they killed my elbows.
Before Supper
Week 7. Just some extra 4th day stuff. Left my back alone to continue recouping from Friday. Not that it's really sore or anything, just an overall feeling of being tired.
Seated BB Shoulder Press
45 x 3 x 10r
95 x 5
145 x 2
165 x 1
184 x 6 x 2r - one more week then I'll be back to standing presses for the summer.
Spoto Press
45 x 10
135 x 5
225 x 3
255 x 4 x 6r
EZ Upright Rows
35 x 10
85 x 5
105 x 3 x 10r
Tried some EZ curls but they killed my elbows.
Friday, April 24, 2015
W6 JJ - Deads..... and Whisky
April 24, 2015
Before Supper
Week 7. Gave the good ol college try with whisky and deadlifts. Needs more experimenting. Took a 1/2 oz shot prior to my 455 set onwards.
Just did my deads tonight. At this percentage I feel like this is enough work. Glad with how easy the reps felt. Thinking I could probably do a four rep set but maybe I'm talking outta my ass with the whisky in me haha!
Did some Duffin warming up.
Deadlift
135 x 4 x 3r
225 x 2 x 2r
315 x 2 x 1r
405 x 1
455 x 1
495 x 1
530 x 5 x 2r
Before Supper
Week 7. Gave the good ol college try with whisky and deadlifts. Needs more experimenting. Took a 1/2 oz shot prior to my 455 set onwards.
Just did my deads tonight. At this percentage I feel like this is enough work. Glad with how easy the reps felt. Thinking I could probably do a four rep set but maybe I'm talking outta my ass with the whisky in me haha!
Did some Duffin warming up.
Deadlift
135 x 4 x 3r
225 x 2 x 2r
315 x 2 x 1r
405 x 1
455 x 1
495 x 1
530 x 5 x 2r
Wednesday, April 22, 2015
W7 JJ - Bench 300 x 4 x 2r, 3
April 22, 2015
Before Supper
Week 7. I hate reps. Second rep on is never quite the same. Maybe the first two but after that nope. For some weird reason it feels like ages since I've benched. I think I need to keep some kind of flat barbell bench in my 4th day just to keep my groove.
Bench Press
45 x 3 x 15r
135 x 5
185 x 3
225 x 2
275 x 1
300 x 4 x 2r, 3
High Pin Press P-11 255 x 3 x 8r
Paused at top BB Row 225 x 3 x 8r
OH Band Extensions Light in each Mitt x 20, 15, 15
Empty Bar Skullcrushers 45 x 50r
Before Supper
Week 7. I hate reps. Second rep on is never quite the same. Maybe the first two but after that nope. For some weird reason it feels like ages since I've benched. I think I need to keep some kind of flat barbell bench in my 4th day just to keep my groove.
Bench Press
45 x 3 x 15r
135 x 5
185 x 3
225 x 2
275 x 1
300 x 4 x 2r, 3
High Pin Press P-11 255 x 3 x 8r
Paused at top BB Row 225 x 3 x 8r
OH Band Extensions Light in each Mitt x 20, 15, 15
Empty Bar Skullcrushers 45 x 50r
Monday, April 20, 2015
W7 JJ - Squat
April 20, 2015
Before Supper
Week 7. Elbows are still effed from arm wrestling practice a week ago and there's a ton of pain getting under the bar to squat. Still wearing my light red striped 2 meter Valeo wraps. Not much in the way of pop but my knees feel healthier using them vs sleeves.
Front Squat
45 x 4 x 3r
135 x 2
185 x 2
225 x 2
275 x 2
290 x 2
Squat
225 x 2 x 2r
315 x 1
375 x 6 x 4r
Seated Band Leg Curls
Avr x 3 x 20r
45' Back Raise - leaving these alone as I've got a pretty good deadlift session coming up later this week.
Standing Band Crunch
XH x 3 x 20r
Before Supper
Week 7. Elbows are still effed from arm wrestling practice a week ago and there's a ton of pain getting under the bar to squat. Still wearing my light red striped 2 meter Valeo wraps. Not much in the way of pop but my knees feel healthier using them vs sleeves.
Front Squat
45 x 4 x 3r
135 x 2
185 x 2
225 x 2
275 x 2
290 x 2
Squat
225 x 2 x 2r
315 x 1
375 x 6 x 4r
Seated Band Leg Curls
Avr x 3 x 20r
45' Back Raise - leaving these alone as I've got a pretty good deadlift session coming up later this week.
Standing Band Crunch
XH x 3 x 20r
Sunday, April 19, 2015
W6 - Press
Afternoon
Week 6, fourth day. A bit of press oriented stuff.
Seated BB Shoulder Press
45 x 3 x 10r
95 x 5
145 x 5 x 5r, 10
DB Bench
85e x 12, 12, 10
Superset
EZ Upright Row 85 x 3 x 12r
EZ Curl 85 x 3 x 12r
Friday, April 17, 2015
W6 - Hip Belt Squats
April 17, 2015
Noonish
Week 6. Felt a bit guilty not doing anything for my legs yesterday so I decided to do some quick hip belt squats to get a nice pump going. All quads!
Hip Belt Squat - Stood on blocks and used a loading pin
45/90/135/180 x 10
225 x 10, 15 - back to work. Great pump!
Noonish
Week 6. Felt a bit guilty not doing anything for my legs yesterday so I decided to do some quick hip belt squats to get a nice pump going. All quads!
Hip Belt Squat - Stood on blocks and used a loading pin
45/90/135/180 x 10
225 x 10, 15 - back to work. Great pump!
Thursday, April 16, 2015
W6 JJ - Deads Assistance
April 16, 2015
Before Supper
Week 6. Low back is a tad pooped so I decided to hit today with nothing but decent assistance work.
V Grip, T-Bar Row
90 x 10
135 x 10
180 x 10
205 x 3 x 10r
Supinated Reverse Grip Pulldowns - Faced Away
150 x 3 x 10r
Low Cable Row
200 x 2 x 15r
DB Row
100e x 3 x 10r
Before Supper
Week 6. Low back is a tad pooped so I decided to hit today with nothing but decent assistance work.
V Grip, T-Bar Row
90 x 10
135 x 10
180 x 10
205 x 3 x 10r
Supinated Reverse Grip Pulldowns - Faced Away
150 x 3 x 10r
Low Cable Row
200 x 2 x 15r
DB Row
100e x 3 x 10r
Tuesday, April 14, 2015
W6 JJ - Bench
April 14, 2015
Before Supper
Week 6. Elbows fhaking bugging me from armwrestling on Sunday. If I want to continue to progress my press I can't pull. I have a chance at cracking 400 in my lifetime before I get to old and I'd like to be able to at least say that I've done it.
That said I still got my work in.
Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
265 x 1
285 x 4 x 3r, 4
CG Bench Press
245 x 7, 6, 7
Superset
CG T-Bar Row 90/135/185/185 x 15
OH Band Ext Avr x 2 x 20r
Band Pressdowns Avr x 2 x 20r
Before Supper
Week 6. Elbows fhaking bugging me from armwrestling on Sunday. If I want to continue to progress my press I can't pull. I have a chance at cracking 400 in my lifetime before I get to old and I'd like to be able to at least say that I've done it.
That said I still got my work in.
Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
265 x 1
285 x 4 x 3r, 4
CG Bench Press
245 x 7, 6, 7
Superset
CG T-Bar Row 90/135/185/185 x 15
OH Band Ext Avr x 2 x 20r
Band Pressdowns Avr x 2 x 20r
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