November 30, 2015
Before Supper
Week 3. Well found out I'm laid off today and go return my stuff in the morning. That's how she goes, just 1.5 months short of 10 years.
Front Squat
45 x 4 x 3r
135 x 2
185 x 2
225 x 2
275 x 2
295 x 2
Squat
275 x 3 x 1r
315 x 1
340 x 2
Done. My leg didn't feel quite right and I think I bruised my back last Sunday. I placed the bar a little lower and I don't think there's enough meat there and it's been bugging me a lot all week.
Maybe a light week should be in store with all of the other crap going on. Maybe.
Monday, November 30, 2015
Thursday, November 26, 2015
W3 BG - Bench Assistance
November 26, 2015
Before Supper
Week 3 bench assistance
Bench Press - pinkie on rings
45 x 3 x 8r
135 x 5
185 x 3
225 x 2 x 8r
Superset
Dip w/18# x 2 x 12r
T-Bar Row 205 x 2 x 12r
Giant Set
Pushdowns 100 x 2 x 12r
EZ Upright Row 85 x 2 x 12r
EZ Reverse Curls 85 x 2 x 12r
Before Supper
Week 3 bench assistance
Bench Press - pinkie on rings
45 x 3 x 8r
135 x 5
185 x 3
225 x 2 x 8r
Superset
Dip w/18# x 2 x 12r
T-Bar Row 205 x 2 x 12r
Giant Set
Pushdowns 100 x 2 x 12r
EZ Upright Row 85 x 2 x 12r
EZ Reverse Curls 85 x 2 x 12r
Wednesday, November 25, 2015
W6 BG - Pulls
November 25, 2015
Before Supper
Week 6. Front squats would be a lot better without getting choked out past 3 reps.
Front Squat
45 x 3 x 3r
135 x 3
185 x 2
225 x 1
255 x 1
270 x 3 x 5r
Deadlift
135 x 3
225 x 1
315 x 1
405 x 1
425 x 6 x 1r - 60s rests
RDL's
185 x 2 x 20r
DB Row - nixed tonight. Upper back has been feeling "off" since Sunday.
Monday, November 23, 2015
W3 BG - Bench
November 23, 2015
Before Supper
Week 3. Bench sets until and including the fail at a 21" grip. Guess I know I'm stronger wider now.
Bench Press
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
275 x 1
300 x 1
320 x f (21" grip), 1 (normal grip)
285 x 3, 3, 3, 3, 4
Superset
DB Front Raise 45e x 3 x 7r
DB Rear Raise 45e x 3 x 8r
Superset
Hammer Curl 65e x 2 x 10r
DB Skullcrusher 45e x 2 x 12r
High BB Row 185 x 3 x 10r
Before Supper
Week 3. Bench sets until and including the fail at a 21" grip. Guess I know I'm stronger wider now.
Bench Press
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
275 x 1
300 x 1
320 x f (21" grip), 1 (normal grip)
285 x 3, 3, 3, 3, 4
Superset
DB Front Raise 45e x 3 x 7r
DB Rear Raise 45e x 3 x 8r
Superset
Hammer Curl 65e x 2 x 10r
DB Skullcrusher 45e x 2 x 12r
High BB Row 185 x 3 x 10r
Sunday, November 22, 2015
W2 JJ - Squat
November 22, 2015
Afternoon
Week 2.
Squat
45 x 4 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
420 x 8 x 2r
Camber GM's
85 x 10
135 x 10
155 x 5 x 10r
Afternoon
Week 2.
Squat
45 x 4 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
420 x 8 x 2r
Camber GM's
85 x 10
135 x 10
155 x 5 x 10r
Friday, November 20, 2015
W2 BG - Bench Assistance
November 20, 2015
Noonish
Week 2 bench assistance day.
Speed Bench - Narrow grip, 30s
45 x 3 x 10r
135 x 2
205 x 8 x 2r
Dip
+18# x 12, 10
V-Bar Row
180 x 2 x 15r
Superset
Pushdowns 100 x 3 x 8r
EZ Upright Row 85 x 3 x 8r
EZ Reverse Curl 85 x 3 x 8r
Noonish
Week 2 bench assistance day.
Speed Bench - Narrow grip, 30s
45 x 3 x 10r
135 x 2
205 x 8 x 2r
Dip
+18# x 12, 10
V-Bar Row
180 x 2 x 15r
Superset
Pushdowns 100 x 3 x 8r
EZ Upright Row 85 x 3 x 8r
EZ Reverse Curl 85 x 3 x 8r
Wednesday, November 18, 2015
W5 - BG Pulls
November 18, 2015
Before Supper
Week 5. I think I'm getting a cold or something. Feeling a bit rundown and my chest don't feel right.
Front Squat
45 x 3 x 3r
135 x 2
200 x 3 x 6r
Rack Pulls - R1 (16")
225/315/405/495 x 3
585 x 1
635 x 1
RDL's
185 x 3 x 15r
DB Row
162e x 1 x 18r
Monday, November 16, 2015
W2 BG - Bench
November 16, 2015
Afternoon
Week 2. All bench sets except for the 310 were done with a medium grip (middle of the knurling).
Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
275 x 1
295 x 1
310 x 1
275 x 5 x 3r
DB Front Raises
45e x 3 x 6r
DB Rear Raises
45e x 3 x 6r
DB Hammer Curl
65e x 10, 8
DB Skullcrusher
45e x 2 x 10r
Low Cable Row
200 x 3 x 15r
Afternoon
Week 2. All bench sets except for the 310 were done with a medium grip (middle of the knurling).
Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
275 x 1
295 x 1
310 x 1
275 x 5 x 3r
DB Front Raises
45e x 3 x 6r
DB Rear Raises
45e x 3 x 6r
DB Hammer Curl
65e x 10, 8
DB Skullcrusher
45e x 2 x 10r
Low Cable Row
200 x 3 x 15r
Sunday, November 15, 2015
W1 JJ - Squat
November 15, 2015
Afternoon
Week 1 JJ. I know, I know. I'm bouncing. I looked at what the BG had in store and I did basically double the squat volume and effort with Jesse's program for 6 months this year already and figured I won't go anywhere if I cut it substantially. So, off to mr Jobe's again.
Front Squat
45 x 3 x 3r
135 x 2
185 x 2
225 x 2
275 x 2 x 2r
Squat
275 x 2 x 1r
315 x 6 x 5r
Camber Bar GM's
85 x 10
135 x 2 x 20r
Afternoon
Week 1 JJ. I know, I know. I'm bouncing. I looked at what the BG had in store and I did basically double the squat volume and effort with Jesse's program for 6 months this year already and figured I won't go anywhere if I cut it substantially. So, off to mr Jobe's again.
Front Squat
45 x 3 x 3r
135 x 2
185 x 2
225 x 2
275 x 2 x 2r
Squat
275 x 2 x 1r
315 x 6 x 5r
Camber Bar GM's
85 x 10
135 x 2 x 20r
Friday, November 13, 2015
W1 D2 - BG Light Bench
November 13, 2015
Noonish
Week 2 light bench day. 5 year anniversary today as our one year anniversary of being mortgage free! Happy day!
Bench Press
45 x 3 x 8r
135 x 5
185 x 3
220 x 2 x 8r
Dip
18# x 2 x 10r
Giant Set
Pushdowns 100 x 2 x 8r
EZ Reverse Curl 80 x 2 x 8r
EZ Upright Row 80 x 2 x 8r
Noonish
Week 2 light bench day. 5 year anniversary today as our one year anniversary of being mortgage free! Happy day!
Bench Press
45 x 3 x 8r
135 x 5
185 x 3
220 x 2 x 8r
Dip
18# x 2 x 10r
Giant Set
Pushdowns 100 x 2 x 8r
EZ Reverse Curl 80 x 2 x 8r
EZ Upright Row 80 x 2 x 8r
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