W3 Bench

July 31, 2018
After supper

Week 3. I hate lifting after supper. Bloated and lazy.

Bench Press wu to 122.5k x 5 x 3r
Pullaparts x 5 x 27r

CG Bench 90k x 6/6/7
DB Laterals 35e x 6/6/7

W3 Squat

July 30, 2018
Before Supper

Week 3

Squat
WU to 180k x 6 x 2r, 2 x 3r
144k x 6/7/7

Inch Trainer Row 92.5 x 6 x 6r

W2 Press

July 27, 2018
Before Supper

Week 2. More fat. More strict.

Strict Press wu to
190 x 7 x 2, 3r
135 x 6/6/7

Neutral Grip Pull-ups 7 x 2, 3r

W2 Deads

July 26, 2018
Before Supper

Week 2

Speed Deads wu to 335 +75# chain x 3 x 2r
Inch Trainer DB Row 92.5 x 3 x 8r

RDL 75k x 3 x12r

Step-ups 48k x 6/6/7

W2 Bench

July 24, 2018
Before Supper

Week 2. More RBBP

Bench Press WU to 120k x 6 x 4r
Angle Chins -LT Band x 5 x 5r
Pullaparts x 5 x 26r

CG Bench 90k x 3 x 6r
DB Laterals 35e x 3 x 6r

W2 Squat

July 23, 2018
Before Supper

Week 2. I'll slow cook some Hepburn squatting too.

Squat WU to 180 x 7 x 2, 3r
144 x 6/6/7

Inch Trainer Rows between Squat sets
92.5 x 6 x 5r

W1 Press

July 21, 2018
Afternoon

Week 1. Going with the slow build Hepburn style for at least a cycle here. Also to note as easy as those RDL's felt on Thursday my hammie's are sure achey.

Strict Press
WU to 190 x 8 x 2r
135 x 3 x 6r

Neutral Grip Chin BW x 8 x 2r

W1 Deads

July 19, 2018
Before Supper

Week 1. Going to try one of Andy Bolton's speed based programs. I haven't done any deadlifting in almost 3 months so I'll just set my max at 550.

Deadlift w/4 chains 75#
WU to 330(405) x 3 x 2r

RDL 75k x 3 x 15r

Step-ups 15.5" 48k x 3 x 6r

Wheel Plank x 10 - fairly easy. I'll put on elbow sleeves and get 20. I hate getting dinged up.

W1 Bench

July 17, 2018
Before Supper

Week 1. Another 9 week cycle of RBBP. Inching up. I think I need to get my diet in check. I'm not running a surplus when I need to and am running one of crap when I don't need to.

Bench Press WU to
115.5k x 5 x 5r

Band Pullaparts Between Worksets MM x 5 x 25r

CG Bench 90k x 2 x 8r
DB Laterals 30e x 2 x 8r

Ring Rows BW x 4 x 15r


Between Sets
Moontop Holds w/12.95k x 5 x 1r ~5 sec holds

W1 Squat

July 16, 2018
Before Supper

Week 1. Also week 11 of the behemoth program. Since it's going to a 3x3 this week I'm going to use it to kick off a Jake Sullivan run up.

Freaking heat is throwing a helluva governor on my lifts. Everything felt heavy. Low back and obliques are feeling wonky as well so I cut early.

Squat WU to 187.5k x 3 x 3r


Between Sets

2" Crusher Deads WU to
54.3k x 3 x 10r

2" Crusher Standing Wrist Curls
24.3k x 3 x 20r