October 30, 2018
Before Supper
Week 7. Had a weird "click" in my wrist doing the Clubbell warm-ups with my left doing casts. Almost completely dropped the club. No pain but still tingly warming up for bench.
Also decided to move my 2HP to my Press day and I'll do my 1HP and assistance on bench days.
Drained day. Too much staring at spreadsheets. Bench ended up being a RPE 10 but I got it and still did a bit of a pause on the final rep.
Clubbell Circuit 15# x 12r each way
Bench Press wu to 125k x 3 x 5r
CG 2Brd Bench 105k x 3 x 8r
Meadows Row 25k/35k/45k x 10r
KB Euro Supinations x 5 x 3r
Tuesday, October 30, 2018
Monday, October 29, 2018
W8 Squat
October 29, 2018
Before Supper
Week 8. Going to take a page from Dan John with the pull-ups/ab wheel. I also kept my hands on the top of the plates today during the squats. Way more braced and easier. Still just legs working. Not pulling back.
Not sure if I've injured my left hand somewhere along the way but holy crap is it ever weak compared to my right. I can't believe how low my axle numbers are now. Pushing the RT hard on Friday probably didn't help much.
Thinking something like this:
Monday - Squat, axle, pull-ups
Tuesday - Bench, pinch, row
Wednesday - Grippers
Thursday - Deads, RT/Crusher, pull-ups
Friday - Press, 1HP, row
Saturday - Grippers, pull-ups
Hip Belt Squat w/Landmine wu to
100k x 5 x 2r, 10r
DO Axle Deads wu to
283/293/303/283/293/298/283/288/293/298 x 1r
DO Axle Holds 289 x 6 x 6s
Superset 3 Ab Roll-outs with 1 Pull-up 273# x 6 Rounds
Before Supper
Week 8. Going to take a page from Dan John with the pull-ups/ab wheel. I also kept my hands on the top of the plates today during the squats. Way more braced and easier. Still just legs working. Not pulling back.
Not sure if I've injured my left hand somewhere along the way but holy crap is it ever weak compared to my right. I can't believe how low my axle numbers are now. Pushing the RT hard on Friday probably didn't help much.
Thinking something like this:
Monday - Squat, axle, pull-ups
Tuesday - Bench, pinch, row
Wednesday - Grippers
Thursday - Deads, RT/Crusher, pull-ups
Friday - Press, 1HP, row
Saturday - Grippers, pull-ups
Hip Belt Squat w/Landmine wu to
100k x 5 x 2r, 10r
DO Axle Deads wu to
283/293/303/283/293/298/283/288/293/298 x 1r
DO Axle Holds 289 x 6 x 6s
Superset 3 Ab Roll-outs with 1 Pull-up 273# x 6 Rounds
Friday, October 26, 2018
W3 Press
October 26, 2018
Before Supper
Week 3. That grip rush sure hit my mid-traps. I'm going to work on my pull-ups again. Just going to slowly build up good rep volume over the weeks. While the volume is super low I'll probably hit it daily or even twice daily to continue building it up.
80' Seated Axle Press wu to
90k x 6 x 2r, 2 x 3r
75k x 6/7/7
Pull-ups 274.4 x 6 x 1r
Between Sets
New RT find max
Right - 142.6
Left - 127.6
RT Deads
Right 120.1 x 3 x 2r, 9
Left 107.6 x 3 x 2r, 13
RT Against Avr Band
Right 107.6 x 6s, 6s, 6s
Left 107.6 x 6s, 4s, 3s
RT Rush 60s Each Set x 107.6 x 22, 20 - forgot to look at the clock when I started the second set so I just "rushed" to 20.
Before Supper
Week 3. That grip rush sure hit my mid-traps. I'm going to work on my pull-ups again. Just going to slowly build up good rep volume over the weeks. While the volume is super low I'll probably hit it daily or even twice daily to continue building it up.
80' Seated Axle Press wu to
90k x 6 x 2r, 2 x 3r
75k x 6/7/7
Pull-ups 274.4 x 6 x 1r
Between Sets
New RT find max
Right - 142.6
Left - 127.6
RT Deads
Right 120.1 x 3 x 2r, 9
Left 107.6 x 3 x 2r, 13
RT Against Avr Band
Right 107.6 x 6s, 6s, 6s
Left 107.6 x 6s, 4s, 3s
RT Rush 60s Each Set x 107.6 x 22, 20 - forgot to look at the clock when I started the second set so I just "rushed" to 20.
Thursday, October 25, 2018
W7 Deadlift
October 25, 2018
Before Supper
Week 7. Taking slow and controlled lifts with the TB. Too easy to get out of groove and give my back a tweak.
Trap-bar Deadlift - Low Handle wu to
530 x 5 x 2r
TB Speed Pulls (10-15s) 365 x 10 x 1r
Ring Rows x 3 x 15r
45' Hyper x 3 x 15r
Plank x 3 x 60s
Before Supper
Week 7. Taking slow and controlled lifts with the TB. Too easy to get out of groove and give my back a tweak.
Trap-bar Deadlift - Low Handle wu to
530 x 5 x 2r
TB Speed Pulls (10-15s) 365 x 10 x 1r
Ring Rows x 3 x 15r
45' Hyper x 3 x 15r
Plank x 3 x 60s
Tuesday, October 23, 2018
W6 Bench
October 23, 2018
Before Supper
Week 6
Clubbell 15# circuit
Bench Press wu to 127.5k x 3 x 3r
Flask 2HP wu to 166.5 x 3/4/4 to 141.5 x 10r
CG 2Brd Press 105k x 7/8/8
Thick Handle T-bar Row 100k x 7/6/6 - should've started at 6 across as it's a new exercise. I'll go 6/7/7 next week.
Continuous Circuit
DB Curl w/Manus 25e x 15/10
DB Arnold Press w/Manus 25e x 15/10
Before Supper
Week 6
Clubbell 15# circuit
Bench Press wu to 127.5k x 3 x 3r
Flask 2HP wu to 166.5 x 3/4/4 to 141.5 x 10r
CG 2Brd Press 105k x 7/8/8
Thick Handle T-bar Row 100k x 7/6/6 - should've started at 6 across as it's a new exercise. I'll go 6/7/7 next week.
Continuous Circuit
DB Curl w/Manus 25e x 15/10
DB Arnold Press w/Manus 25e x 15/10
Monday, October 22, 2018
W7 Squat
October 22, 2018
Before Supper
Week 7. Face was frozen all day due to a dental visit, then headaches, tired, naps, etc. Finally got around to doing something late. Went to some hip belt squats to keep the load off of my lower back.
I like using the landmine for the belt squats as I drive back to the fulcrum to ensure the bar doesn't come out. It also really hits the quads like that.
Hip Belt Squats w/Landmine
wu to 75k x 6 x 5r
Before Supper
Week 7. Face was frozen all day due to a dental visit, then headaches, tired, naps, etc. Finally got around to doing something late. Went to some hip belt squats to keep the load off of my lower back.
I like using the landmine for the belt squats as I drive back to the fulcrum to ensure the bar doesn't come out. It also really hits the quads like that.
Hip Belt Squats w/Landmine
wu to 75k x 6 x 5r
Saturday, October 20, 2018
W2 Press
October 20, 2018
Before Supper
Week 2
80' Seated Press w/Axle
wu to 90k x 7 x 2r, 3
75k x 6/6/7
Pack up for a griptogether tomorrow.
Before Supper
Week 2
80' Seated Press w/Axle
wu to 90k x 7 x 2r, 3
75k x 6/6/7
Pack up for a griptogether tomorrow.
Thursday, October 18, 2018
W6 Deads
October 18, 2018
Before Supper
Week 6. With the back a little niggly I dropped the squats and went with the trap-bar as well. Short and sweet.
Trap-bar Deads - only have a low handle
WU to 390 x 6 x 5r
45' Hyper x 3 x 15r
Before Supper
Week 6. With the back a little niggly I dropped the squats and went with the trap-bar as well. Short and sweet.
Trap-bar Deads - only have a low handle
WU to 390 x 6 x 5r
45' Hyper x 3 x 15r
Tuesday, October 16, 2018
W5 Bench
October 16, 2018
Before Supper
Week 5
Clubbell Clean/Cast/Mill Out/Mill In x 15# x 10r
Bench Press wu to 175k x 4 x 4r - long pause the last rep. Bench is getting a lot easier week to week.
2Brd CG Bench 105k x 7/7/8
Axle Row 213 x 8/8/8
3x continuous circuit
Seated DB Curl w/Manus - to a good pump
Seated Arnold Press DB w/Manus - to a good pump
Between Sets
Flask 2HP wu to
161.5 x 4/3/3/3 - 136.5 x 10r
Before Supper
Week 5
Clubbell Clean/Cast/Mill Out/Mill In x 15# x 10r
Bench Press wu to 175k x 4 x 4r - long pause the last rep. Bench is getting a lot easier week to week.
2Brd CG Bench 105k x 7/7/8
Axle Row 213 x 8/8/8
3x continuous circuit
Seated DB Curl w/Manus - to a good pump
Seated Arnold Press DB w/Manus - to a good pump
Between Sets
Flask 2HP wu to
161.5 x 4/3/3/3 - 136.5 x 10r
Monday, October 15, 2018
W6 Squat
October 15, 2018
Before Supper
Week 6. Back was a little iffy so I squatted to my bench on the work-sets. I wonder if I've got IBS or Crohn's or something....
1a) Squat wu to 194k x 6 x 2r
1b) DO Axle Deads
wu to 303 x 1
Holds 288 x 5 x 6s, 11s
Before Supper
Week 6. Back was a little iffy so I squatted to my bench on the work-sets. I wonder if I've got IBS or Crohn's or something....
1a) Squat wu to 194k x 6 x 2r
1b) DO Axle Deads
wu to 303 x 1
Holds 288 x 5 x 6s, 11s
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