February 28, 2021
DO Axle Deads 283 x 1/2/3/2/1/3/1
DO Axle Holds 263 x 0:15/0:15/0:10
Camber Bar GM's 129k - felt off so I stopped
Belt Squat - give the legs a break
Calf Raises 170 x 8
Sunday, February 28, 2021
Friday, February 26, 2021
W3 Bench
February 26, 2021
Before Supper
Week 3. Work on speeding up my eccentrics on the bench. Damn elbows. Reading a bit and it may be from my squatting. Threw in band curls to get a good pump and promote healing.
Bench Press - Paused 138.5k x 10 x 1r
Slingshot Bench Press 138.5/146/151/151/151k x 3r
Band Pressdowns x 190 in 7 sets
Band Curls x 90 in 3 sets
Before Supper
Week 3. Work on speeding up my eccentrics on the bench. Damn elbows. Reading a bit and it may be from my squatting. Threw in band curls to get a good pump and promote healing.
Bench Press - Paused 138.5k x 10 x 1r
Slingshot Bench Press 138.5/146/151/151/151k x 3r
Band Pressdowns x 190 in 7 sets
Band Curls x 90 in 3 sets
Wednesday, February 24, 2021
W12 Squat
February 24, 2021
Before Supper
Week 12. Used a Thera-gun on my legs, shoulders, and elbows prior to going downstairs. Might've got the bar on my back a tad quicker. Working Taylor's suggestion at trying to get more of a low bar position.
Before Supper
Week 12. Used a Thera-gun on my legs, shoulders, and elbows prior to going downstairs. Might've got the bar on my back a tad quicker. Working Taylor's suggestion at trying to get more of a low bar position.
Was going to go for 5 with the 227k but I went out of groove a tad on the 3rd so rather than push and potentially get hurt I stopped.
Squat w/Iron-Z
171.5/191.5/211.5/222k x 1r
227k x 3r
Squat w/Iron-Z
171.5/191.5/211.5/222k x 1r
227k x 3r
Belt Squat 180 x 5 x 3r
Belt March 180 x 0:60/0:45/0:45
Seated Calf Raise 160 x 12r
Monday, February 22, 2021
DB Bench
February 22, 2021
Before Supper
Love having a couple of machines for rest-pause stuff.
DB Bench 100e x 4 x 8r
Dip RP 273 x 16-5-4
Seated Plate Raises (overhead) 25 x 2 x 30r
Seated CS Row RP 220 x 10-5-3
Hammer Curl 47.5 x 4 x 6r
Before Supper
Love having a couple of machines for rest-pause stuff.
DB Bench 100e x 4 x 8r
Dip RP 273 x 16-5-4
Seated Plate Raises (overhead) 25 x 2 x 30r
Seated CS Row RP 220 x 10-5-3
Hammer Curl 47.5 x 4 x 6r
Saturday, February 20, 2021
Deads
February 20, 2021
Before Supper
Going to start adding GM and daily (or near daily) axle holds. Push the squat, cruise the deadlifts. I'll step progress the GM's between 3-5 sets, add 5-10k, repeat.
DO Axle Deads 283 x 1/2/3/1/2/2
DO Axle Holds 223 x 3 x 0:30
Camber Bar GM's 129k x 3 x 5r
Belt Squat 160 x 3 x 8r
Calf Raises 160 x 10
Before Supper
Going to start adding GM and daily (or near daily) axle holds. Push the squat, cruise the deadlifts. I'll step progress the GM's between 3-5 sets, add 5-10k, repeat.
DO Axle Deads 283 x 1/2/3/1/2/2
DO Axle Holds 223 x 3 x 0:30
Camber Bar GM's 129k x 3 x 5r
Belt Squat 160 x 3 x 8r
Calf Raises 160 x 10
Wednesday, February 17, 2021
W2 Bench
February 17, 2021
Before Supper
Week 2. I think I'm still a little cooked from Monday's squats. Getting a good ache in my biceps and inner elbows from the eccentric's taking too long. Speeding stuff up (no bounce though) and it's feeling better.
Bench Press - Paused 136.5k x 10 x 1r
Bench Press 106k x 11/10/8
Band Pressdowns x 185r in 8 sets
Laying CS Row RP 110 x 7 - was hurting my elbows too much so I did ring rows to let the tracking fall where it needs.
Before Supper
Week 2. I think I'm still a little cooked from Monday's squats. Getting a good ache in my biceps and inner elbows from the eccentric's taking too long. Speeding stuff up (no bounce though) and it's feeling better.
Bench Press - Paused 136.5k x 10 x 1r
Bench Press 106k x 11/10/8
Band Pressdowns x 185r in 8 sets
Laying CS Row RP 110 x 7 - was hurting my elbows too much so I did ring rows to let the tracking fall where it needs.
Ring Row RP 20-10-7
Nautilus Curl RP 110 x omitted
Nautilus Curl RP 110 x omitted
Monday, February 15, 2021
W11 Squat
February 15, 2021
Before Supper
Week 11. Used some Atomic Balm on my elbows tonight and hip belt during warm-ups.
Squat w/Iron-Z 222k/489# x 3 x 3r
BoS Belt Squat 150 x 5 x 8r
Belt Squat March 150 x 3 x 0:60
Seated Calf Raise SS 160 x 8
Belt Squat March 150 x 3 x 0:60
Seated Calf Raise SS 160 x 8
Saturday, February 13, 2021
DB Bench
February 13, 2021
Before Supper
DB Bench 100e x 3 x 8r
Dip RP 274 x 15-5-3
Seated Plate Raises (overhead) 25 x 3 x 25r
Seated CS Row RP 210 x 15-6-3
Hammer Curl 47.5 x 3 x 6r
Before Supper
DB Bench 100e x 3 x 8r
Dip RP 274 x 15-5-3
Seated Plate Raises (overhead) 25 x 3 x 25r
Seated CS Row RP 210 x 15-6-3
Hammer Curl 47.5 x 3 x 6r
Thursday, February 11, 2021
Deads
February 11, 2021
Before Supper
Chilly in the basement. When the axle is that cold it makes the grip tricky. Lighter pull week to allow for a little recoup before another 3 week push.
DO Axle Deads 278 x 3/3/3/1/2/2/1/2/2
DO Axle High Pulls 213 x 3 x 3r
Before Supper
Chilly in the basement. When the axle is that cold it makes the grip tricky. Lighter pull week to allow for a little recoup before another 3 week push.
DO Axle Deads 278 x 3/3/3/1/2/2/1/2/2
DO Axle High Pulls 213 x 3 x 3r
Tuesday, February 9, 2021
W1 Bench
February 9, 2021
Before Supper
Week 1. Could really feel my chest activating during the Bench singles. Weird. Was going to go for 10 reps but the 8th slowed a bit so I stopped there. I want to keep them paused and crisp.
Bench Press - Paused 136.5k x 8 x 1r
Bench Press 106k x 11/8/8
Band Pressdowns x 155 in 7 sets
Laying CS Row RP 110 x 12-4-3 - tough tonight
Nautilus Curl RP 100 x 15-5-3 (the think)
Before Supper
Week 1. Could really feel my chest activating during the Bench singles. Weird. Was going to go for 10 reps but the 8th slowed a bit so I stopped there. I want to keep them paused and crisp.
Bench Press - Paused 136.5k x 8 x 1r
Bench Press 106k x 11/8/8
Band Pressdowns x 155 in 7 sets
Laying CS Row RP 110 x 12-4-3 - tough tonight
Nautilus Curl RP 100 x 15-5-3 (the think)
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