Tuesday, October 29, 2013

Skwats in the Shoggoth Basement

October 29, 2013
Before Supper

Still going good. Neil came over and trained with a bunch if the grip stuff.

1) Squats - TK sleeves and Belt on the work sets
WU to 455 x 3 x 2r

2) Front Squat - Sleeves
255 x 2 x 3r

3) Paused Squats - Sleeves
355 x 2 x 3r - Triples on paused reps are plenty for me.

Sunday, October 27, 2013

Crap Press Day

October 27, 2013
Afternoon

Elbows are all inflamed and felt like crap. 295 felt heavy so I just took 80% of that for 3 x 5r and did a bit of other assistance.

1) Bench Press
WU to 295 - felt to damn ouchy and heavy
235 x 3 x 5r

2) Pendley Row
225 x 3 x 12r

3a) Band Pressdowns
MM x 25, 25, 20

3b) Rope Hammers
54# x 3 x 3r

4) M Handle
25# x 20
W/FGX x 2 x 20r - holy crap that blew my arms up!

Saturday, October 26, 2013

Pull Day & Sledge Loads

October 26, 2013
Afternoon

First pull day in a few weeks since getting sick. Still doing sumo pulls for the main work but damn they feel slow compared to my conventional lifts but I can sure feel them in the hammies. 

I also gave a whirl at some sledge loads and was pretty happy with the results. 

1a) Sumo Pulls - DO up to 405
WU to 465 x 3, 2, 2

1b) 12# Pound Sledge Coin Loads
A bunch at 18", tried 20" and 19" but they were no-go's. 

2) 4" Snatch Grip CV Deads
295 x 2 x 12r





Tuesday, October 22, 2013

Squat Day - Week 10

October 22, 2013
Before Supper

Took me a good 25 minutes to warm up before I even put a plate on the bar tonight. Elbows were really tight and my braichs were super inflamed by the time I was done squatting.

1) Squat - PL belt on work sets
WU to 445 x 3, 3, 2
Left one in the tank and I'll start moving up with the doubles next week. Last set looked better than the first as well. I need to fix that.

2) Paused Squats
360 x 3 x 3r

3) Glute Bridges
BW 2 x 15r

Monday, October 21, 2013

Some Arm Stuff

October 21, 2013
Before Supper

1a) Plate Curl 25# x 3 x 8r
1b) Sledgehammer Curl 8# @ 20" x 2 x 5r, 17" x 8r

2) Rope Hammers
54# x 2, 3, 3 - trips

3) M Handle
25# x 2 x 20r

4) DB Side Laterals
25# x 3 x 15r - Wow these were tough on the grip after everything else today lol.

Bench and Pinch

October 21, 2013
Noon

Still frigging sick. Didn'y compete at Mayhem in the Mall on Saturday; helped a few guys warm up and did some after pulling so I consider it a bit of a pull workout. I also started Jedd's 8 week blob program.

1a) Bench Press
WU to 300 x 3 x 1r
w/Slingshot 315 x 5

1b) W1D1 Blobbing

2a) DB Row - No straps of course
125 x 3 x 8r

2b) Band Pressdowns
MM x 25, 15, 15

Tuesday, October 15, 2013

Squat, Squat *hack-gag* Squat Some More

October 15, 2013

Lunch

1) Thumbless NN (been working it every couple of days)
WU to 215 x 2 x 12r

2a) Plate Curl 25# x 8, 5, 5
2b) 8# Sledge Hammer Curls 20" x 3 x 5r

3) Reverse EZ Curls 65 x 3 x 15r

4) M Handle 25# x 20, 15



Before Supper

Still hacking out a lung but I need to keep getting some work in. I was tempted to back off the weight a bit but felt aggressive today so I just went for it. I feel pretty good about getting 500+ at the end of this run.

1) Squats - TK Sleeves and my soft Rehband Belt on the Work Sets
WU to 435 x 3 x 3r

2) Paused Reps - 3 ct
355 x 3 x 3r

3) 1 Leg Glute Bridges x 2 x 15r

Sunday, October 13, 2013

Bench and Stuff

October 13, 2013
Afternoon

Still fairly sick and hacking up a lot of crap but I need to get moving again. I'm going to go back to three days a week with the weights as well; Sunday is bench and such, Tuesday will be squats, Thursday is typically Armwrestling practice and Friday will be deadlifting.

Bench Press
WU to 295 x 2, 2, 1.5 just missed the lockout
Bench with the slingshot
295 x 1
315 x 1
335 x 1
355 x 3 x 1r
315 x 5

DB Row
95 x 15, 15, 25

DB Curl
40 x 5
65 x 5, 5, 8

M Handle
25 x 25, 20

Bunch of Blobbing between press sets.

Felt good to start to get some work back in again.

Wednesday, October 9, 2013

Oogy Deload

October 9, 2013
Noon

Still feeling like a bag of smashed buttholes and hacking my guts out. Really apparent during the squatting. Such light weight and I was sweating my guts out and huffing away. Another note is to maybe not do wrist curls between squat sets as it makes it really hard to hold the bar.

Bench Press - 135/155/195 x 5

Squat - 185/235/285 x 5

Stuff done between the core work sets:

Plate Curl - 25# x 3 x 5r

Blob Transfers - 40# x 3 x AMRAP

M. Handle Wrist Curls - 25# x 2 x 25r

Sunday, October 6, 2013

Friday, October 4, 2013

Benching

October 4, 2013

Feeling like crap today; got some kind of cold or something. No energy. Mind's fogging up. If I feel better I'll do my pulls tomorrow.

Reverse Grip Bench Press
WU to 255

Bench Press
275 x 1
295 x 2, 1
295 w/SS Cluster Set 15s x 3(3)

Tuesday, October 1, 2013

Skwats!

October 1, 2013
Before Supper

Well I had aspirations of getting 425 x 3 to line me up with about a 475 max but these felt great. I figure I could've gotten 5-6 so I might be good to go on a run to 500 early November then get my 500 raw paused squat by the end of the year. That'll be sweet!

Wore my Rehband shorts as my hip was bugging me a bit, TK bands and my Rehband belt in the 3 x 3.

You can sure see my legs are all ass hahaha!

Squat
45 x 4, 3, 5
135 x 5
225 x 3
315 x 2
365 x 1
405 x 1
425 x 3 x 3r

2) Paused Squats - 3ct - No belt
315 x 3 x 3r

3) Shoulder Shocker - Got pooped quick tonight
35/10 x 12-8

Blobbing between squat sets