October 30, 2015
Before Supper
Week 9 bench assistance. Last press day until I test my 1RM next Thursday or Friday. Work stress is ramping up good to though so I'm hoping for the best.
Bench Press - 3s pauses except the last set
45 x 3 x 8r
135 x 3
185 x 3
225 x 2
245 x 1
265 x 5 x 2r, 8
DB Bench
100e x 10, 8, 8, 8
Short and sweet. That's what she said.
Friday, October 30, 2015
Wednesday, October 28, 2015
W2 BG - Deads
October 28, 2015
Before Supper
Week 2. Didn't eat much today other than a tub of yoghurt.
Front Squat
45 x 4 x 3r
135 x 2
165 x 5
180 x 5
215 x 5
245 x 4 x 5r - Rehband belt
Deadlift
135 x 3
225 x 2
315 x 1
340 x 6 x 1r
RDL
340 x 3 x 5r
DB Row - w/o straps
62 x 10
112 x 10
162 x 8
Monday, October 26, 2015
W9 - Bench
October 26, 2015
Before Supper
Week 9. I feel a helluva lot better than I did last week at this time from those 10x10 squats. Acclimating nicely.
Benches felt grindy. Good for some super-compensation hopefully for next Thursday/Friday. The 330 worksets are at my working max.
Bench Press
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
255 x 2
285 x 1
315 x 1
330 x 1, 1, 1, 1, F
295 x 5 x 3r
T-Bar Row
225 x 3 x 12r
Clubbell Stuff
http://www.youtube.com/watch?v=e0x4j-uYS7o
Before Supper
Week 9. I feel a helluva lot better than I did last week at this time from those 10x10 squats. Acclimating nicely.
Benches felt grindy. Good for some super-compensation hopefully for next Thursday/Friday. The 330 worksets are at my working max.
Bench Press
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
255 x 2
285 x 1
315 x 1
330 x 1, 1, 1, 1, F
295 x 5 x 3r
T-Bar Row
225 x 3 x 12r
Clubbell Stuff
http://www.youtube.com/watch?v=e0x4j-uYS7o
Sunday, October 25, 2015
W2 - Squats
October 25, 2015
Afternoon
Week 2 of the strength lab volume block. Got through them without feeling like I'd been run over by a truck this week. Worksets done in 35 minutes today too.
Squat
45 x 4 x 3r
135 x 10
185 x 10
235 x 8 x 10r
BB GM's
135 x 3 x 10r
BB Crunches
95 x 4 x 10r
Afternoon
Week 2 of the strength lab volume block. Got through them without feeling like I'd been run over by a truck this week. Worksets done in 35 minutes today too.
Squat
45 x 4 x 3r
135 x 10
185 x 10
235 x 8 x 10r
BB GM's
135 x 3 x 10r
BB Crunches
95 x 4 x 10r
Friday, October 23, 2015
W8 - Bench Assistance
October 23, 2015
Afternoon
Week 8 bench assistance day. Feeling a little tuckered yet from Wednesday's benching so I just did the minimum.
Bench Press - 30s rests, 2ct pauses
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
245 x 2
265 x 6 x 2r
Ripped a 2009-10 and a 2011 Edmonton Yellow Pages. My hands are cooked now.
Thursday, October 22, 2015
W8 - Deads
October 22, 2015
Before Supper
Week 8. Whatever that means now. Figured since I was going with a volume block with my squats I'd best change things up a bit on pulls so I don't fry myself out. Using Brad Gillingham's deads routine as it's meant to be used with his volume squat stuff although currently I'm doing about double plus the squat reps with the current stuff. If I'm getting fried I'll go to his squats as well.
Front Squats
BW x 3 x 3r
45 x 2 x 3r
135 x 3
185 x 3 x 6r
R-5 Pulls w/belt - Slick, cheap, shitty knurling, chrome beater
225/315/405/495/545/585/635 x 3
675 x 1
725 x 1
Yates Row - you wouldn't believe how light these felt after those rack pulls haha
315 x 2 x 15r
Before Supper
Week 8. Whatever that means now. Figured since I was going with a volume block with my squats I'd best change things up a bit on pulls so I don't fry myself out. Using Brad Gillingham's deads routine as it's meant to be used with his volume squat stuff although currently I'm doing about double plus the squat reps with the current stuff. If I'm getting fried I'll go to his squats as well.
Front Squats
BW x 3 x 3r
45 x 2 x 3r
135 x 3
185 x 3 x 6r
R-5 Pulls w/belt - Slick, cheap, shitty knurling, chrome beater
225/315/405/495/545/585/635 x 3
675 x 1
725 x 1
Yates Row - you wouldn't believe how light these felt after those rack pulls haha
315 x 2 x 15r
Tuesday, October 20, 2015
W8 - Bench 315 by a few
October 20, 2015
Before Supper
Week 8. Man yesterday's squats have beat the hell outta me haha! Was supposed to do a 3x3 on my main workset but my foot skipped out on the 3rd. Just did doubles until I failed and it went decent.
Bench Press
45 x 3 x 8r
135 x 3
185 x 3
225 x 2
255 x 1
275 x 1
295 x 1
315 x 2, 2, 2, 2, 2, 2, 1
2 Board
265 x 7
Giant Non-Stop Set
DB Fly/DB Skullcrushers/Seated DB Hammer
40e x 2 x 12r ea
Ring Row 3 x 10r
http://www.youtube.com/watch?v=IhoPDQl8XJ8
Before Supper
Week 8. Man yesterday's squats have beat the hell outta me haha! Was supposed to do a 3x3 on my main workset but my foot skipped out on the 3rd. Just did doubles until I failed and it went decent.
Bench Press
45 x 3 x 8r
135 x 3
185 x 3
225 x 2
255 x 1
275 x 1
295 x 1
315 x 2, 2, 2, 2, 2, 2, 1
2 Board
265 x 7
Giant Non-Stop Set
DB Fly/DB Skullcrushers/Seated DB Hammer
40e x 2 x 12r ea
Ring Row 3 x 10r
http://www.youtube.com/watch?v=IhoPDQl8XJ8
Monday, October 19, 2015
W8 - Squat Redux
October 19, 2015
Noon
Week 8. Squat punishment. As per usual because I had a crappy workout yesterday it falls on to me to dole out some punishment and there's nothing quite a horrendous as volume for squats. I figure a good volume block is needed anyways as I haven't really done much all year with the squats. Following Matt Vincent's Rx'd set-up for the main work. Not doing any assistance today.
Finished in 45 minutes including warm-ups
Squat
45 x 3 x 5r
135 x 10
185 x 10
235 x 10 x 10r
So this is what German volume feels like. BTW, this sucks
Noon
Week 8. Squat punishment. As per usual because I had a crappy workout yesterday it falls on to me to dole out some punishment and there's nothing quite a horrendous as volume for squats. I figure a good volume block is needed anyways as I haven't really done much all year with the squats. Following Matt Vincent's Rx'd set-up for the main work. Not doing any assistance today.
Finished in 45 minutes including warm-ups
Squat
45 x 3 x 5r
135 x 10
185 x 10
235 x 10 x 10r
So this is what German volume feels like. BTW, this sucks
Sunday, October 18, 2015
W8 - Squat
October 18, 2015
Afternoon
Week 8. I think work and life stress is building up. Last week should've been easy and it wasn't. Today shouldn't have been that bad doing doubles with about 85% and I almost failed on my last rep of the second set. Dropped weight down to 75% and still tough. Screw it. I think I need to reset with a run up from further back. The strength is still there but am losing my ability to express it.
Squat
45 x 4 x 3r
135 x 3
225 x 2
315 x 2
365 x 1
405 x 1
425 x 1
445 x 2 x 2r
365 x 5
Afternoon
Week 8. I think work and life stress is building up. Last week should've been easy and it wasn't. Today shouldn't have been that bad doing doubles with about 85% and I almost failed on my last rep of the second set. Dropped weight down to 75% and still tough. Screw it. I think I need to reset with a run up from further back. The strength is still there but am losing my ability to express it.
Squat
45 x 4 x 3r
135 x 3
225 x 2
315 x 2
365 x 1
405 x 1
425 x 1
445 x 2 x 2r
365 x 5
Thursday, October 15, 2015
W7 - Bench Assistance
October 15, 2015
Before Supper
Week 7. Bench assistance.
Bench Press - No wraps, 45s between sets, paused reps
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
245 x 2
265 x 6 x 2r
DB Bench
100e x 11, 11, 9
Pulldowns w/V
175 x 3 x 12r
Before Supper
Week 7. Bench assistance.
Bench Press - No wraps, 45s between sets, paused reps
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
245 x 2
265 x 6 x 2r
DB Bench
100e x 11, 11, 9
Pulldowns w/V
175 x 3 x 12r
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