April 29, 2017
Before Supper
Day 4 Shaf ladder benching. Something I noticed the other day is besides my elbow feeling better my year plus of shoulder pain is gone. I'd guess it's the more back volume and frequency plus doing some form of rear delt work three times a week.
Fighter Pull-ups 6/5/4/3/2
Bench Press WU to 265 x 3 x 1/2/3r
Band Y's x 3 x 25r
BB Row 265 x 3 x 6r
Saturday, April 29, 2017
Friday, April 28, 2017
D1 Deads
April 28, 2017
Before Supper
Day 1 of progressive RoM training for my deads. 8 weeks at 3/4" a week for 6 weeks, 1.5" for week 7, and a week 8 deload. No accessory back today as it's a non-pull-up day so I want all the recovery I can get. Using my old Rogue bar.
Deadlift - 7 Mat
135/225/315 x 5
365/405/435 x 3
455 x 8 + 4 - rest paused
BB DO Hold 365 x 15s, 315 x 30s
Hanging Leg Raise +45 x 4 x 5r
Standing Calf Raise BW x 45/45/35
Before Supper
Day 1 of progressive RoM training for my deads. 8 weeks at 3/4" a week for 6 weeks, 1.5" for week 7, and a week 8 deload. No accessory back today as it's a non-pull-up day so I want all the recovery I can get. Using my old Rogue bar.
Deadlift - 7 Mat
135/225/315 x 5
365/405/435 x 3
455 x 8 + 4 - rest paused
BB DO Hold 365 x 15s, 315 x 30s
Hanging Leg Raise +45 x 4 x 5r
Standing Calf Raise BW x 45/45/35
Thursday, April 27, 2017
Bench
April 27, 2017
Before Supper
Fourth bench session in a week. Getting work in without killing myself and ramping up the ladder. I've sure got one helluva tired back though. 3 weeks now of 6 days a week is adding up. Here's to some super compensation!
Bench Press WU to 260 x 3 x 1/2/3r
Between Sets
Fighter Pull-ups 5/5/4/3/2
Band Y's 20/25/30
After Bench Triples
CS Row 205 x 8/8/12r
Dip +75(310) x 3 x 5r
2.5" Crusher 108 x 5/5/5/5/15
Before Supper
Fourth bench session in a week. Getting work in without killing myself and ramping up the ladder. I've sure got one helluva tired back though. 3 weeks now of 6 days a week is adding up. Here's to some super compensation!
Bench Press WU to 260 x 3 x 1/2/3r
Between Sets
Fighter Pull-ups 5/5/4/3/2
Band Y's 20/25/30
After Bench Triples
CS Row 205 x 8/8/12r
Dip +75(310) x 3 x 5r
2.5" Crusher 108 x 5/5/5/5/15
Tuesday, April 25, 2017
Squat
April 25, 2017
Before Supper
Was going to be a volume oriented squat day but I gave my back a good twinge throwing junk around last night looking for my big dumbbell handle. Luckily I have squat options!
SS
Fighter Pull-ups 5/4/3/3/2
Hip Belt - Landmine Squat
90 x 3 x 8r
135/160 x 8
180 x 5 x 8r
Calf Raises BW x 40/40/30
Gripper Forcers between Sets E x 3 x 1r
Flask 1HP
WU to 80.8 x 3 x 1r
Holds 71 x 20s/13s, 20s/4s
Before Supper
Was going to be a volume oriented squat day but I gave my back a good twinge throwing junk around last night looking for my big dumbbell handle. Luckily I have squat options!
SS
Fighter Pull-ups 5/4/3/3/2
Hip Belt - Landmine Squat
90 x 3 x 8r
135/160 x 8
180 x 5 x 8r
Calf Raises BW x 40/40/30
Gripper Forcers between Sets E x 3 x 1r
Flask 1HP
WU to 80.8 x 3 x 1r
Holds 71 x 20s/13s, 20s/4s
Monday, April 24, 2017
Standing Pressing Finally
April 25, 2017
Before Supper
Day 1 of standing presses this year. Last time was September 24 of last year and I was over 20# heavier.
Standing Press WU to 185 x 3 x 5r
Fighter Pull-ups 5/4/3/2/2 - keeping hollow. I actually think I'm stronger like this.
Bench Press WU to 255 x 3 x 1/2/3r
CS Row 200 x 3 x 8r - SS after bench triples
SS
EZ Upright Row 85 x 3 x 10r
Band Pressdowns LT x 3 x 30r - paused lockouts
Before Supper
Day 1 of standing presses this year. Last time was September 24 of last year and I was over 20# heavier.
Standing Press WU to 185 x 3 x 5r
Fighter Pull-ups 5/4/3/2/2 - keeping hollow. I actually think I'm stronger like this.
Bench Press WU to 255 x 3 x 1/2/3r
CS Row 200 x 3 x 8r - SS after bench triples
SS
EZ Upright Row 85 x 3 x 10r
Band Pressdowns LT x 3 x 30r - paused lockouts
Saturday, April 22, 2017
Shaf Bench Ladders
April 22, 2017
Afternoon
Day 1 of starting the Shaf ladders again. Going to try the 3 days per week of them. Saturday will be just the minimum, Monday they'll follow shoulder presses and the assistance will be more shoulder and triceps focused, and Thursday they'll lead with the assistance being more chest and triceps stuff. I also want to match all pressing with similar weighted rows for equal sets and reps. I'll also be continuing the fighter pull-ups.
Deads will probably be 4 rotating heights with only a top lift from the floor every 4th week. Warm-ups to the 80% range will all be from the floor as well.
Squats I'll probably follow Jesse Jobe's wave program.
Shaf SS
Bench and BB Row WU to 250 x 3 x 1/2/3r
SS
Y Pulls 2 x 20r
GHR Crunch 2 x 15r
EZ Curl 45 x 1 x 50r
Afternoon
Day 1 of starting the Shaf ladders again. Going to try the 3 days per week of them. Saturday will be just the minimum, Monday they'll follow shoulder presses and the assistance will be more shoulder and triceps focused, and Thursday they'll lead with the assistance being more chest and triceps stuff. I also want to match all pressing with similar weighted rows for equal sets and reps. I'll also be continuing the fighter pull-ups.
Deads will probably be 4 rotating heights with only a top lift from the floor every 4th week. Warm-ups to the 80% range will all be from the floor as well.
Squats I'll probably follow Jesse Jobe's wave program.
Shaf SS
Bench and BB Row WU to 250 x 3 x 1/2/3r
SS
Y Pulls 2 x 20r
GHR Crunch 2 x 15r
EZ Curl 45 x 1 x 50r
Friday, April 21, 2017
W14 Deads
April 21, 2017
Afternoon
Week 14 deads.
Fighter PU
Deadlift WU to 455 felt heavy so I stopped here. Back has been acting up over the past week and I don't want to give it the ammunition to really tell me to piss off.
2.5" Crusher 103 x 4 x 5r, 15/10
45 Plate Hubbing
Afternoon
Week 14 deads.
Fighter PU
Deadlift WU to 455 felt heavy so I stopped here. Back has been acting up over the past week and I don't want to give it the ammunition to really tell me to piss off.
2.5" Crusher 103 x 4 x 5r, 15/10
45 Plate Hubbing
Thursday, April 20, 2017
W14 Bench
April 20, 2017
Afternoon
Week 14 bench. Fhaak! This one really, really lagged too so I just hit a few reps and sets and called it good. Looking back through my journal from last year it looks like I had my best benching success using Shaf's ladders so I think I'll be making the switch. I'll also start taking my overhead stuff outside next week as well.
Fighter PU
SS
Bench Press WU to 270 x 5 x 3r
BB Row WU to 275 x 5 x 3r
Afternoon
Week 14 bench. Fhaak! This one really, really lagged too so I just hit a few reps and sets and called it good. Looking back through my journal from last year it looks like I had my best benching success using Shaf's ladders so I think I'll be making the switch. I'll also start taking my overhead stuff outside next week as well.
Fighter PU
SS
Bench Press WU to 270 x 5 x 3r
BB Row WU to 275 x 5 x 3r
Tuesday, April 18, 2017
W14 Squat
April 17, 2017
Before Supper
Week 14 squat. All messed up yet from having carbs the past couple of days. Hopefully I get feeling right by Thursday I'm hoping. Just went with some easy volume on the squat and got to try out my new Flask. If I can make some modest gains over the next couple of months I may be able to get on the top 10 leader board. Maybe.
Fighter Pull-ups
15" Box Squat WU to 360 x 8 x 2r
MMS Grippers to GHP7
164# Elite Forcers 3 x 1r
Flask Picks WU to 86# for a few, hop 86.9#
Before Supper
Week 14 squat. All messed up yet from having carbs the past couple of days. Hopefully I get feeling right by Thursday I'm hoping. Just went with some easy volume on the squat and got to try out my new Flask. If I can make some modest gains over the next couple of months I may be able to get on the top 10 leader board. Maybe.
Fighter Pull-ups
15" Box Squat WU to 360 x 8 x 2r
MMS Grippers to GHP7
164# Elite Forcers 3 x 1r
Flask Picks WU to 86# for a few, hop 86.9#
Monday, April 17, 2017
W14 Press
April 17, 2017
Afternoon
Week 15 press. Last cycle. Freaking bonked bad. Ate a bunch of carbs Saturday evening and throughout Sunday and it's wreaking havoc on me mentally and physically. Back to keto.
Really sucked today. I should've just did a 5x2 with 80%.
Fighter PU
Seated BB Press WU to 165 x 4/4/3 dammit! Couldn't hit reps, sets, or nothing.
CS Row 200 x 3 x 5r
Afternoon
Week 15 press. Last cycle. Freaking bonked bad. Ate a bunch of carbs Saturday evening and throughout Sunday and it's wreaking havoc on me mentally and physically. Back to keto.
Really sucked today. I should've just did a 5x2 with 80%.
Fighter PU
Seated BB Press WU to 165 x 4/4/3 dammit! Couldn't hit reps, sets, or nothing.
CS Row 200 x 3 x 5r
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