Saturday, October 21, 2017

D2B2 Bench

October 21, 2017
Before Supper

D2B2 Bench. Keep creeping the easy volume in there.

Bench Press WU to 235 x 5 x 5r
Facepulls x 4 x 15r

Paused Bench Press w/SS 275 x 5 x 3r

T-Bar Row
115/140 x 15r
165 x 3 x 15r

Friday, October 20, 2017

D1B2 Squat

October 20, 2017

D1B2 squat. Keep squeezing up the volume.

15" Box Squat WU to 345 x 5 x 5r

Paused Squat 285 x 3 x 3r

Wednesday, October 18, 2017

D4B1 Press

October 18, 2017

D4B1 press

Seated B.B. Press w/o Support WU to 135 x 3 x 8r

Spoto Press WU to 230 x 6 x 4r

Chins RP'd x 3 x 10r

Monday, October 16, 2017

D3B1 Deads

October 16, 2017
Before Supper

D3B1 deads. Time to start pushing some weekly volume. Added some front squats to get squatting 2-3x a week. First time doing them in ages. Stayed light. 

Front Squat - Clean Grip/No Belt WU to 185 x 5 x 3r

TB Deads - Low Handle WU to 350 x 3 x 10r

80d braced snap in 4:00

Saturday, October 14, 2017

D2B3 Bench

October 14, 2017
Before Supper

D2B3 bench. Going to start watching my weekly volumes and intensities now that I'm getting acclimated again. I think pressing I'll shoot for 75-100r at 70-85% average intensity (escalating throughout the winter), squat will be a similar intensity for 50-75r, and pulls in around 20-25r.

Bench Press
WU to 275 x 3 x 2r
235 x 3 x 6r

CS Row 195 x 3 x 12r
Facepulls x 3 x 15r

Friday, October 13, 2017

D1B3 Squat

October 13, 2017
Before Supper

D1B3 squat. Got absorbed in video games yesterday and didn't get my squatting done then. Anyways, did a look back through my log and surprised the hell out of myself; I haven't even put 405 on my back since last December on the 27th. Dieting then Highland games deterred me from doing anything but rep work. Time to put 500+ back on there by Xmas.

WU to 405 x 3
345 x 3 x 4r

Good enough.

Tuesday, October 10, 2017

D4B2 Press

October 10, 2017
Before Supper

D4B2 Press.

BB P-Press WU to 185 x 3 x 6r

Spoto Press WU to 225 x 6 x 4r

Neutral Grip Chins RP'd x 12/10/10

Facepulls x 3 x 15r
Band Pressdowns Avr x 35/25/20

Monday, October 9, 2017

D3B2 Deads

October 9, 2017

D3B2 Deads. Earlier than usual as I've got recovery turkey to attack.

TB Deads - Low Handle. Shouldn't have to qualify low but it seems as everyone typically pulls on the high. Like a half squat haha?
WU to 410 x 3 x 6r

Didn't want to kill myself before testing out a braced snap for the extra event at King Kong.

80d in 6:45

Friday, October 6, 2017

D2B1 Bench

October 6, 2017

D2B1 Bench.

Bench Press WU to 190 x 4 x 10r
Facepulls x 5 x 10r

Uni LM Press +25 x 3 x 15r
Meadows Row +25 x 3 x 15r

BW Skullcrushers x 2 x 25r

Thursday, October 5, 2017

D1B1 Squat

October 5, 2017
Before Supper

D1B1 squat. Accidentally forgot to add weight to my working sets so I just did an additional set.

Bow Bar Squat WU to 272 x 4 x 8r

GHR x 3 x 10r


Booked an appointment with my massage guy. Still got low, left back issues and right shoulder stuff. Time to see if he can get things loosened up.