W7 Press

August 31, 2018
Afternoon

Week 7
Two more weeks. Snow will be flying by the time I get halfway into another cycle. I think I'll test my my 1RM strict and PP at the end of this.

Strict Press on every 120s wu to
190 x 2 x 2r, 6 x 3r
135 x 3 x 8r

Inverted Row 5 x 5r

W7 Deads

August 30, 2018
Afternoon

Week 7. First time doing front squats in quite a while. Feeling good!

Front Squat
90/110/120/130/140/150k x 2r, 160k x 1 (failed second, first squat stapling in a couple of years at least)
Inch Trainer DB Row 105 x 3 x 1/2/3r

Deadlift w/Chains wu to 390(465) x 3 x 2r

Step-ups 48k x 7/8/8
Standing Band Crunches x 12/12/12

Seated Band Leg Curls x 42/38 - jelly

W7 Bench

August 28, 2018
Afternoon

Week 7

Bench Press wu to 122.5k x 3 x 5r
Inch Trainer DB Row 102.5 x 3 x 1/2/3

CG Bench 90k x 7/8/8
Laterals 35e x 7/8/8
DB Curl 40e x 7/8/8

W6 Press

August 25, 2018
Before Supper

Week 6. Didn't go for my ruck today. Still too smoky and irritating me. Just keeping the pressing to Hepburn's base program. Everything's progressing good so no point putting in additional volume yet. Also made breakfast for supper. Haven't had that in ages.

Strict Press wu to
190 x 3 x 2r, 5 x 3r
135 x 7/8/8

W6 Deads

August 24, 2018
Before Supper

Week 6. I plan on going on a ruck tomorrow morning. Hopefully my back won't be hating me too much.

Pause Squat wu to
112.5k x 5 x 3r
136k x 5 x 2r

Deadlift again Chains wu to
360(435) x 3 x 2r

Step-ups 48k x 7/7/8

Seated Band Leg Curl 3 x 2 minutes

Standing Band Crunch 3 x 10r

W6 Bench

August 22, 2018
Before Supper

Week 6

Bench Press wu to 125k x 3 x 3r

CG Bench 90k x 7/7/8
Laterals 35e x 7/7/8
DB Curl 45e x 7/7/8

Inch Trainer Row 100 x 3 x 1/2/3

W6 Squat

August 21, 2018
Before Supper

Week 6

SSB Squat
wu to 180k/190k x 3r
140k x 2 x 10r

RDL 75k x 3 x 20r

GHR 3 x 8r

Inch Row between Sets 100 x 1/2/3/1 - not with the left today

W5 Press

August 16, 2018
Before Supper

Week 5

Strict Press every 120s
wu to 190 x 4 x 2r, 4 x 3r
135 x 7/7/8

W5 Deads

August 15, 2018
Before Supper

Week 5. Start of another 4 week speed pull cycle.

Deadlift w/chains (75#)
WU to 335(410) x 3 x 2r

RDL 75k x 3 x 18r

Step-ups 48k x 3 x 7r

Inch Trainer Rows between Sets 97.5 x 5 x 1/2/3r

W5 Bench

August 13, 2018
Before Supper

Week 5

Bench Press wu to 122.5k x 4 x 4r

Y Pulls x 3 x 20r
CG Bench 90k x 3 x 7r
Laterals 35e x 3 x 7r

Between Bench Sets
Inch DB Trainer Rows 97.5 x 3 x 2/3/4r - (27)