W4 RBBP 290 x 4 x 4r

December 31, 2014
Evening

Well I'm glad I accepted last weeks shitty bench session as an anomaly and carried on with my prescribed weight. Nailed each set with confidence and was going to try for 5-6 reps on the last set but nailed my J-Hook hard on the 4th rep. Need to move a bit further down the bench.

Bench Press
45 x 4 x 10r
135 x 5
185 x 3
225 x 2
255 x 2
290 x 4, 4, 4, 4.5 - should've had 5-6

Low Cable Row w/Big V
225 x 4 x 10r

DB Side Raises
25e x 3 x 15r

Superset
DB Skullcrushers
40e x 3 x 10r

Seated DB Hammer Curls
40e x 3 x 10r

W4 - E Deads

December 29, 2014
Afternoon

Warm-up
McGill 3
McKinless Stretch

Deadlift
135 x 4 x 3r
225 x 2
315 x 1
365 x 1
415 x 6 x 2r

Block Pull
445 x 2 x 5r

Deficit Pull
385 x 3 x 6r

V HandlePulldowns w/FG
135 x 4 x 15r

Enough. Don't feel like shrugging.

W3 - Press

December 27, 2014
Before Supper

Seated DB Press - No back support
25e x 3 x 10r
40e x 5
65e x 3
75e x 3 x 6r

Spoto Press
135 x 5
225 x 2
245 x 4 x 6r

BB Bent Row
235 x 3 x 12r

Dip
BW x 2 x 12r

W3 - E Squat

December 26, 2014
Afternoon

Worked on a lot of compensatory acceleration with the main squats, trying to launch the bar off of my back. I also knocked back the reps on the paused sets because, well, I hate reps. Especially holding my breath.

Squat
45 x 5 x 3r
135 x 3
225 x 2
315 x 1
335 x 6 x 2r

Front Squat
135 x 2
225 x 2 x 5r

Paused Squat
315 x 5 x 3r

Leg Curl
55 x 15, 15, 10

45' Back Raise
BW + MM Band x 4 x 12r

McGill Pull-ups
BW x 15r

One-handed G. Gripper
70 x 20, 20, 17

OH Table-Cable Wrist Curls
50 x 15, 12, 12

Climber Ext.
10 x 15, 15, 10-3-2

W3 RBBP Crap Bench Day

December 23, 2014
Before Supper

Well either yesterday's deadlifting or by virtue of my assistance day getting heavier today was one of those -10% days. I'll stay the course though. All reps felt good right until I failed at lockout. Maybe I just need to get my head right.

I also shot a clip of my last set of suitcase deads if anyone's wondering what they are. Good for the grip and the abdominal area.

Warm-up
Clubbell

1a) Bench Press
45 x 3 x 15r
135 x 5
185 x 3
225 x 2
255 x 1
280 x 4.5, 5, 5, 4.5

1b) BB Suitcase Deads
185 x 5 x 3r

2) Low Cable Row - Big V Handle
225 x 3 x 8r

3) DB Side Raises
25e x 2 x 15r

Did these with very little rest between sets
4a) Overhead Band Tricep Extensions
Avr x 2 x 25r

4b) DB Hammer Curls
25e x 2 x 25r

W3 - "Heavy" Pulls

December 22, 2014
Before Supper

Happy to have a bit of weight on the bar tonight. For whatever reason my hands seemed to be releasing a lot of oil tonight despite the super-chalk.

Started this workout feeling as if I could just lay down for an hour nap.

Warm-up
Clubbell
McGill 3
McKinless Band Stretches

Deadlift
135 x 4 x 3r
225 x 2 x 2r
315 x 1
405 x 1
455 x 1
495 x 3 x 2r

Block Pull - 525 x 2 x 2r

Deficit Pull - 475 x 2 x 3r

V-Handle Pulldowns - 125 x 4 x 15r

KB Inman Shrugs - 53e x 3 x 10r

W2 - Press

December 20, 2014
Afternoon

Marty's birthday!! Little bugger is 12 so I went out and got him a bunch of munchies.

1) Seated DB Shoulder Press - No back support
25e x 3 x 10r
40e x 5
65e x 3 x 10r

Company came over for a couple of hours so I stopped and restarted. Lost a little zazz.

2) Spoto Press
45 x 3 x 10r
135 x 5
225 x 2
265 x 6 x 4r - easy peasy

3) BB Row
235 x 4 x 10r

4a) CG Bench Press
185 x 3 x 12r

4b) DB Hammer Curl
40e x 3 x 20r

5) Dragon Flag Negs
BW x 5

W2 - Squat

December 19, 2014
After Work

Travelled all week so just getting back. I must say my constitution is much better with low reps and higher percentages vs the opposite.

Squat
45 x 5 x 3r
135 x 5
225 x 3
315 x 1
365 x 1
380 x 5 x 2r

Front Squat
135 x 3
225 x 1
255 x 2 x 3r

Paused Squats
355 x 2 x 4r

Leg Curl
50 x 3 x 15r

Back Raise
BW x 4 x 12r

McGill Pull-ups
BW x 12r

W2 RBBB Bench

December 15, 2014
Noon

Rushed week so I'm having to do these today. Feeling a bit pooped as this is my 3rd day in a row.

Still working on having good control with the bench.

Clubbell

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
290 x 5 x 3r

Ring Row - focused on low lats
BW x 3 x 20r

EZ Upright Rows
85 x 3 x 15r

Band Extensions
Avr x 100r

W2 Deadlift Repping

December 14, 2014
Afternoon

Recorded all of my pull work sets for the hell of it. I'll reiterate; reps suck.

Deadlift
135 x 4 x 3r
225 x 3
315 x 2
365 x 1
410 x 10, 8 - didn't want to kill myself due to looking at the upcoming deficit pulls.

Block Pulls
440 x 2 x 6r

Deficit Pulls
380 x 2 x 8r

V Pulldowns
125 x 4 x 15r - really focused on the muscles and got a great pump

Inman Shrugs 3s
45e x 3 x 10r

Heavy Walk - Nah.

McGill Pull-ups - Did one but it was so slow and non-explosive I decided to call it there.

W1, D4 - Press

December 13, 2014
Noon

Seated DB Press - No back support
25e x 3 x 10r
40e x 5
65e x 3
75e x 3 x 5r

Spoto Press
135 x 5
225 x 2
260 x 6 x 4r

BB Bent Row
225 x 3 x 15r

CG Bench Press
185 x 12, 10-2, 10-1.5

W1 - Rep Squat

December 11, 2014
Before Supper

Reps suck! Haha! Whoever is matching the paused squat reps as prescribed with good pauses and form kudos man. Kept some in the tank on the first couple of exercises for them and think I did okay. Probably could've hit one more set of 8 but I want to ensure good recovery as I'm probably pulling on Sunday.

Warm-up
Clubbell
McGill 3
OH Broomstick Squat

HB Squat
45 x 3 x 5r
135 x 3
225 x 2
315 x 1
330 x 2 x 10r

Front Squat
135 x 3
185 x 2
225 x 2 x 6r

HB Paused Squat
310 x 2 x 8r - video

KB Walk
90#e x 3 x 30s

Back Raise
BW x 4 x 12r

McGill Pull-ups
BW x 10r

Week 1 - RBB Bench

December 9, 2014

Feeling bagged and didn't get much sleep due to yesterday's pull volume. Upper back and lats are poooped!

First day with Josh's bench program. I think I picked a good base weight to start with that let me focus on staying tight and maintaining bar control throughout. Really emphasised the last rep of the last set.

I'll do the ab wheel along with grip tonight as I was running out of time.

Warm-up with clubbell's

Bench Press
45 x 3 x 15r
135 x 5
185 x 3
225 x 2
255 x 1
280 x 6 x 4r

DB Row
100e x 3 x 15r

EZ Upright Row
85 x 3 x 12r

EZ French Press
85 x 15, 15, 12

Meet Cycle - Week 1, D1 - Deads

December 8, 2014
Before Supper

First week of meet prep for February 7 in Cold Lake. I've got basically 8 weeks of solid work with one week rest prior. I'm using Josh McIntyre's suggestion with the Cube Kingpin for my squat and deads (I'm starting with the second week to make it work), the Red Bearded Bastard Bench (RBBB) program, and the ASS program as my fourth day to get some extra pressing/tricep volume and bodybuilding stuff.

I also started David Horne's beginner grip program just because I don't really have any specific hand strength goals at the moment and I'm interested in the results. Plan is as it's spelled out at 3x a week. The only change I did is I'm using an EZ bar for the wrist curls and reverse wrist curls. Plan is to give it 12-16 weeks.

Warm-up
Clubbell
McGill 3

Deadlift
135 x 4 x 3r
225 x 2 x 2r
315 x 2 x 1r
380 x 8 x 3r - minimal rests

Block Pulls - 5"
410 x 2 x 5r

Deficit Pulls - 1.5"
350 x 2 x 8r

V Pulldowns
150 x 3 x 15r

BB Shrug
350 x 3 x 10r

KB Walk
90e x 3 x 30s

McGill Pull-ups
BW (269# w/clothes) x 2, 1, 1, 1, 1, 1

D4, B2 - Press

December 5, 2014
Before Supper

DB Seated Press - Unsupported
25e x 3 x 10r
40e x 5
65e x 5, 5, 12

Spoto Press
135 x 3
225 x 2
255 x 6 x 4r

BB Row
225 x 3 x 12r

CG Bench
185 x 12, 8-2, 8-2

AB Wheel
BW x 3 x 10r


A vid just showing how I've been doing these Spoto presses.

D3, B2 - Deads

December 4, 2014
Before Supper

Well I've got a focus again. Chatting with Brody who has the Cold Lake Barbell club I think I'll go compete in February as a M1, 120kg lifter. Should be fun so I think I'll just finish this current cycle in the next two weeks the start working towards a peak.

Warm-up
15 minute walk on the treadmill 0.32 Miles
Clubbell

Paused Deads
135 x 2, 2, 3, 3
225 x 2 x 2r
315 x 1
365 x 1
415 x 3 x 4r

Front Squat
45 x 2 x 4r
135 x 2
185 x 1
205 x 3 x 8r

BWHB Shrugs
300 x 3 x 10r

V Handle Pulldowns
150 x 3 x 15r

45' Back Raises
BW x 3 x 10r - these felt good but I decided this was enough seeings as its a brand new exercise and I don't want a low back pump for the next week haha! I'll acclimatise a bit first.

D2, B1 - Bench

December 2, 2014
Noon

Clubbell

1) Bench Press
45 x 3 x 15r
135 x 4
185 x 2
240 x 8, 8, 8, 10

2a) DB Row - No straps as usual
125 x 8, 8, 10

2b) EZ Upright Row
75 x 3 x 15r

3) V Pushdowns
110 x 3 x 10r

4) Ab Wheel
BW x 4 x 6r

D1, B1 - Squat

December 1, 2014
Before Supper

Finished 6 weeks of triples on my core lower body stuff to get working again after the back tweak now I'm jumping back in with the A. S. S. protocol with that stuff again. Never stopped with the upper body.

Warm-up
Clubbell
McGill 3

Bow Bar Squat
54 x 4 x 3r
144 x 5
234 x 3
284 x 2
324 x 3 x 8r

Bow Bar GM's
144 x 3 x 15r

Uni-KB Shrug
106e x 3 x 8r

Chins Ladder - Full RoM, Paused at Top
BW (270# dressed) x 1, 2, 3, 3, 3, 2, 1

DB Hammer Curl Dropset
55/40/25 x 15r each PUMP!!

Low back has a stupid pump!!

D4, B3 - Press

November 27, 2014
Before Supper

Counted up and this is 27 weeks following Jay Ashman's protocol for my upper body. Fun and constantly progressing.

Clubbells

1) Axle Z-Press
33 x 2 x 5r
83 x 3
123 x 1
143 x 1
163 x 1
183 x 1
193 x miss at lockout. It's mine next time
153 x 5

2) Spoto Press
135 x 4
225 x 1
250 x 6 x 4r

3a) BB Bent Row
255 x 4 x 8r

3b) CG Bench Press
185 x 4 x 8r

W6 - Squat and Deads Assistance

November 26, 2014
Noon

A bit of a change-up and deload day today.

Warm-up
Clubbell
McGill 3
BW Squats

Front Squat
45 x 3 x 3r
135 x 3
185 x 6 x 3r

12" Logbar Cleans
90 x 2 x 5r
180 x 2 x 3r
200 x 2

V-Grip Pulldowns
175 x 4 x 10r

Ring Row - really concentrate on pinching the scapulae
BW x 2 x 20r

DB Hammer Curl Dropset
55/40/30 x 12/12/12

D2, B2 - Bench

November 24, 2014
Before Supper

Low back is really pumped from yesterday yet. Tough getting into position to bench.

For bench today I wanted 3 x 6r which would've been a nice little jump from the last time I repped with 275 in early October with 5, 5, 4. First set I got a bit chuffed and barely missed the lockout on the last rep. Gave me the inspiration to smarten up and get my reps on the successive sets.

Warmup
Clubbell

Bench Press
45 x 2 x 20r
135 x 5
185 x 3
225 x 2
255 x 1
275 x 5.5, 6, 6

DB Row
125 x 3 x 8r

EZ Upright Row
70 x 4 x 15r

V Pushdowns
100 x 3 x 15r

Ab Wheel
BW x 4 x 5r

W6 Squat & Deads

November 23, 2014
Before Supper

Still futzing along. Quads were feeling really dead going into this for some reason. Lack of sleep and food.

Clubbell

Bow Bar Squat
54 x 5 x 3r
144 x 2 x 3r
234 x 2
324 x 2
374 x 1
414 x 3 x 3r - paused the last rep
349 x 8

TPB Deadlift
135 x 3 x 2r
225 x 2
315 x 1
405 x 1
455 x 3 x 3r +20 second hold

Ring Row
BW x 30, 30, 30, 20

Ring Curl
BW x 3 x 10r

D4, B1 - Press

November 20, 2014
Noon

Warm-up
Clubbell
McGill 3

1) Axle Z Press
33 x 2 x 5r
83 x 12
103 x 12, 10, 8

2) Spoto Press
45 x 2 x 8r
135 x 3
225 x 1
245 x 6 x 4r

3a) BB Row
250 x 4 x 8r

3b) CG Bench
185 x 10, 8, 8, 8

W5 - Squat & Deads Assistance

November 19, 2014
Before Supper

Lots of driving, stress, and little sleep over the past two days. Wasn't sure how today was going to go but I got it done sleepy and all. Now for some chili and a nap.

Front Squat - second week with a clean grip
45 x 5 x 3r
135 x 3
185 x 1
215 x 4 x 6r

Paused Deads - just off of the floor
135 x 2 x 2r
225 x 1
315 x 1
405 x 3 x 4r plus 15s hold on the last rep

Pulldowns w/V
175 x 3 x 10r

Planks

D2, B3 - Bench

November 17, 2014
Noon

Felt good today. I was going to do 10 bench singles but time was a crunching. Another note; those higher rep and controlled upright rows blow my traps and delts up bigtime!!

Warm-up
Clubbells

1) Bench Press
45 x 3 x 10r
135 x 3
185 x 3
225 x 1
275 x 1
305 x 1
315 x 5 x 1r - 3ct pause on the last rep

2a) DB Row 100e x 10, 10, 20

2b) EZ Upright Row 65 x 15, 15, 20

3) Tate Press 40e x 2 x 20r - fight for the last 3 reps.

W5 Squats and Pulls

November 16, 2014
Afternoon

I hate squat reps. Felt okay though for not touching 400 since the beginning of August. Should be on target for 525 or so paused around the end of the year.

Deadlift form seems to be improving as well.

Warm-up
Clubbell
McGill 3

WPB Squat
45 x 5 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 5, 3, 3
345 x 8

Deadlift
135 x 3 x 3r
225 x 2
315 x 2
405 x 1
445 x 3 x 3r +15s hold on the last rep

Ring Row
BW x 4 x 25r - still my best upper back pump

DB Hammer Curl Dropset
55/40/30# x 10/10/10, 8//8/8

D4, B2 - Press

November 14, 2014
Before Supper

Well no more standing overhead pressing for the winter months so a good time to learn another exercise: Z press. Day 1 ugliness ensues.

Warm-up
Clubbells

Z Press
45 x 3 x 3r
95 x 4
135 x 4
155 x 2 x 4r

Spoto Press
45 x 4
135 x 4
185 x 4
240 x 6 x 4r

BB Row
240 x 4 x 8r

Ring Dip
BW (263#) x 3 x 3r - wobble wobble.

BW Extensions x 20 plus 10 presses

W4 - Squat & Deads Assistance

November 13, 2014
Before Supper

Just one of my warm-up sets of front squats, the middle set of paused deads, and my first two ugly, ugly sets of practicing a cleans to a shoulder rack rather than just holding the bar. I don't think I should practice these on the same day as deadlifts. Too different of a movement pattern.

Warm-up
Clubbell
McGill 3
BW Squat

Front Squat - Clean Rack, 1st Time, felt good but I got petechia on the back of my hands.
45 x 2 x 3r
135 x 3
185 x 3
210 x 4 x 6r

Paused Deads
135 x 3 x 2r
225 x 2
315 x 1
365 x 1
395 x 3 x 4r plus 10s hold

Crap Power Cleans - Loooots to learn
95 x 2 x 3r

V Grip Pulldowns
200 x 3 x 8r

D2, B1 - Bench

November 11, 2014
Early Afternoon

First day off in ages. Veg and lift.

Warm-up

1) Bench Press
45 x 3 x 10r
135 x 4
185 x 3
235 x 8, 8, 8, 10

2a) DB Row
100e x 10, 10, 15

2b) EZ Upright Row
60 x 15, 15, 20

3) Tate Press
40e x 4 x 12r

W4 - Squat & Deads

November 10, 2014
Before Supper

Feeling pretty bagged. Been scrambling the last few days to close out a complex bid. Missing lots of arm wrestling practices in the process. There's another one tomorrow I hope to feel good enough to go to.

Minimalist Training

Warm-up
Clubbell
McGill 3
BW Squat

Bow Bar Squat
54 x 3 x 3r
144 x 3
234 x 3
324 x 1
359 x 1
394 x 3 x 3r
334 x 8

Deadlift
135 x 2 x 2r
225 x 2
315 x 1
405 x 1
435 x 3 x 3r + 10s hold

BB Shrug
315 x 40

Pulldowns
100 x 2 x 20r

D4, B3 - Press

November 6, 2014
Noon

Last day training outside for the year. Probably could've hit 3 reps on the strict press with 205 if I didn't clip my chin on the second rep.

Clubbell

Strict BB Press
45 x 3 x 8r
95 x 5
135 x 3
155 x 1
185 x 1
205 x 2

Push Press
205 x 6

Spoto Press
135 x 3
185 x 2
235 x 6 x 4r

BB Bent Row
235 x 3 x 8r

JM Press
105 x 4 x 8r

W3 - Squat & Pull Assistance

November 5, 2014
Before Supper

Quick workout then back to work for a late night at the keyboard.

Warm-up
Clubbell
McGill 3
BW Squat

Front Squat
45 x 4 x 3r
135 x 3
185 x 3
205 x 4 x 6r

Paused Deads - Just off the floor in case I haven't mentioned it before
135 x 3
225 x 2
315 x 1
385 x 3 x 4r

BB Shrug
385 x 2 x 15r

Pulldowns
200 x 3 x 8r

DB Curl
55e x 8 - enough. Pooped. I need food. Only had a bit of yoghurt at about 10 this morning.

D2, B2 - Bench

November 3, 2014
Noon

Warm-up
Clubbell

Bench Press
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
255 x 1
285 x 3, 4, 4 - first set was off a bit

DB Row 100e x 3 x 10r

EZ Upright Row
35 x 15
55 x 3 x 15r

Tate Press
40e x 3 x 12r

W3 Squats & Deads

November 2, 2014
Afternoon

Warm-up
Clubbell
McGill 3
Bodyweight Squat

Bow Bar Squat
54 x 3 x 3r
144 x 3
234 x 2
324 x 1
354 x 1
384 x 3 x 3r
324 x 8

Deadlift
135 x 2 x 2r
225 x 2
315 x 2
405 x 1
425 x 3 x 3r

Parallel Set Gripper Immediately after Pull Sets
IM2.5 x 3/2, 3/2, 3/2, 5/3, 3/2

Barbell Shrug
315 x 35

Pull-ups
BW x 6 x 2r

EZ Curl
35 x 10
85 x 5 x 10r 45-60s between sets

D4, B1 - Press

October 31, 2014
Before Supper

Clubbell

Seated BTN Press
45 x 4 x 8r
95 x 4
145 x 5
135 x 3 x 8r

Spoto/Ghost Board Bench
135 x 8
185 x 2
225 x 6 x 4r

BB Row
225 x 4 x 10r

JM Press
45 x 6
95 x 3 x 15r

Squat and Pull Assistance w2

October 30, 2014
Before Supper

Warm-up
Clubbell
McGill 3
BW Squat

Front Squat
45 x 3 x 3r
135 x 3
185 x 2
200 x 4 x 6r

Paused Deadlifts
135 x 2 x 2r
225 x 2
315 x 1
375 x 3 x 4r

BB Shrug 375 x 2 x 15r

Pulldowns 200 x 3 x 8r

Alt DB Curl 55ea x 3 x 8r

D2, B3 - Bench

October 28, 2014
Before Supper

Bench is still moving. Got sloppy though. Second rep with 315 I needed someone to yell at me for that extra inch like my wife does haha!

Warm-up
Clubbell
McGill 3

Bench Press
45 x 3 x 10r
135 x 5
185 x 2
225 x 1
255 x 1
285 x 1
300 x 2
315 x 1, and an inch short

Add Slingshot
315 x 6

Between Bench Sets
Climber 2HP
61 x 2 x 5r
86 x 5
111 x 3
136 x 1
148.5 x 1
161 x 1
131 x 5 x 3r

Low Cable Row w/Big V
220 x 3 x 8r

Continuous Cycle as Quick as Possible
Seated Hammer Curl/Tate Press 40e x 10-8-5

W2 - Squat and Pull

October 26, 2014
Before Supper

Mentally really gassed today. Squats were mentally tough which really sucked at such a light weight. Got into it during my rep set at least.

I did some gripper closes between my pull sets as well. First time using one in probably over a year. Confident I can still close an easy number 3 with my right at the moment.

Warm-up
Clubbell
McGill 3
Goblet Squats

Bow Bar Squats
54 x 2 x 3r
144 x 3
234 x 3
324 x 1
374 x 3 x 3r
324 x 8

Deadlift - I'm using my WPB for this cycle as well
135 x 2 x 3r
225 x 2
315 x 2
415 x 3 x 3r

BB Shrug 315 x 30

Pull-ups BW x 5 x 2r

New Dumbbell Rack

Happy Day!

D4, B2 - Press

October 24, 2014
Noon

Warm-up
Clubbell
McGill 3
Dislocates

Barbell Strict Press
45 x 3 x 10r
95 x 5
135 x 2
165 x 6, 6, 9 - RPE 9

Floor Press
45 x 6
135 x 5
185 x 3
225 x 3 x 8r

Barbell Row
225 x 3 x 10r

Superset next two exercises - short on time
Rear Ring Flies
BW x 3 x 10r

Pushdowns w/V
100 x 3 x 10r

Lower Extra - W1

October 23, 2014
Before Supper

Extra work day for my squat and pulls. I'll do work on this day to assist my main squat/pull day.

Warm-up
McGill 3
Bodyweight Squat
Goblet Squats

Front Squat
45 x 2 x 3r
135 x 3
195 x 4 x 6r

Paused Deadlifts
135 x
225 x
315 x
365 x 3 x 4r

KB Shrug
36k ea x 30, 30, 25

McGill Chins
BW x 5 x 3r

D2, B1 - Bench Cycle 8

October 21, 2014
Before Supper

Got a flu shot last night and feel like crap today.

Warm-up
Clubbell
McGill 3
Shoulder Dislocates

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
230 x 8, 8, 8, 10

Low Cable Row w/Big V
200 x 4 x 10r

Uni Side Raise
25 x 4 x 10r

Skullcrushers
35 x 8
85 x 5
115 x 9 - elbows tweaky still from arm wrestling.
105 x 10

Squats - Week 1

October 19, 2014
Afternoon

Well I went through 7 cycles (21 weeks) of Jay Ashman's strength program. Good stuff. I'm going to now continue to use it as my basis without any tweaks on the press days and primarily use the assistance as laid out for the lower body days. I'll be using Jake Sullivan's example to progress in those as I've had really good success with it on squats in the past couple of years.

Elbows are right hooped today from arm wrestling practice last night. 1,200 mg of ibuprofen and a bunch of capcaicin and they're still screaming. I hope it doesn't affect my bench on Tuesday.

Warm-up
Clubbell, McGill 3, BW Squats, Dislocates

Squat
45 x 4 x 3r
135 x 3
225 x 3
315 x 1
365 x 3 x 3r
315 x 8

Conventional Deads
135 x 2 x 3r
225 x 2
315 x 2
405 x 3 x 3r

Snatch Grip Shrugs
245 x 3 x 15r

McGill Pull-ups
BW x 1
+10 x 10r

One Armed Hangs
BW x 3 x 20s

D4, B3 - Press

October 17, 2014
Noon

First heavy overhead day since the back tweak in August. Felt good. I also widened my grip a bit more which seems to help.

Warm-up
Clubbell's

Push Press
45 x 3 x 10r
95 x 2 x 3r
135 x 2
165 x 1
185 x 1
205 x 1
225 x 1
190 x 8 - easy

Floor Press
135 x 5
185 x 3 x 15r

Bent Row
235 x 3 x 8r

Rear Ring Flies
BW x 4 x 12r

Pushdowns w/V
100 x 3 x 12r

D3, B3 - Deads

October 16, 2014
Before Supper

Warm-up
Clubbell
McGill 3
Bodyweight Squats
Wedging

Sumo Deads
135 x 3 x 3
225 x 2 x 2
315 x 1
405 x 1
455 x 1
505 x Didn't feel right so I stopped. Maybe I'm learning

Front Squat
45 x 2 x 5r
135 x 4
185 x 3 x 8r

KB Shrug
36k ea x 3 x 25r

McGill Chin
BW x 2r
+25 x 12r

One Armed Hang
Right x 3 x 20s
Left x 3 x 20s

Da Pipes

October 15, 2014
Before Supper

Went for a bit of volume. All sets done with 60 seconds or less rest.

EZ Curl
35 x 2 x 10r
85 x 5 x 10r

EZ Reverse Curl
35 x 10
55 x 3 x 10r
65 x 3 x 10r

BB Finger Curls
45 x 15
95 x 15
135 x 2 x 15r
155 x 3 x 15r - last couple of reps were sloppy

Clubbell Casts and Mills the to really bugger me up I did a bunch of reverse mills as well. My left is starting to get more coordinated with the club at least.

D2, B2 - Bench

October 14, 2014
Before Supper

Pretty stoked as my bench is still inching up. I may even be able to surpass my old max by the end of the year without even peaking for it. Happy days!

Warm-up
Clubbell twice - once at noon, once before the main work
McGill 3

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
275 x 5, 5, 4 - little sloppy so I stopped

Low Cable Row w/Big V
190 x 4 x 12r

One Armed Side Raises
30 x 4 x 8r

EZ Skullcrushers
35 x 8
85 x 5
115 x 3 x 8r plus 8 CGBP

Clubbell Warm-up

D1, B2 - Squat

October 13, 2014
Early Afternoon

First day back squatting with a power bar since my injury. Need a little work getting my technique back and practice hitting depth. All in all felt good though.

Clubbell Casts and Mills
McGill 3

Squat
45 x 4 x 3r
135 x 3
225 x 3
314 x 4
365 x 2 x 4r

KB Dimel's
36k ea x 3 x 15r - Dimel's are really hitting my hammies good these days

Snatch Grip Shrug
225 x 3 x 20r

McGill Pull-ups
BW x 3
+25 x 4 - too slow so I dropped the weight
+10 x 8

Nerd Curls!!

October 12, 2014
Before Turkey

Gail is sizist when it comes to wearing Star Wars shirts. Represent y'all!!

Barbell Curl
45 x 3 x 10r
95 x 3
115 x 4 x 8r

Hammer Curl w/ FG
55e x 5 x 6r

Top RoM Hammer Curl w/FG
40e x 3 x 7r

D4, B1 - Press

October 10, 2014
Noon

First day doing overhead work since buggering my back a couple of months back. Went ok I think. I definitely need some more shoulder flexibility to be able to lockout and stand more upright.

Warmups
Clubbell casts and mills
McGill 3

BB Strict Press
45 x 3 x 8r
95 x 5
135 x 2
155 x 8, 8, 8, 10

Floor Press
135 x 5
185 x 15, 15, 12

BB Bent Row - Strict
225 x 4 x 8r

Rear Ring Flies
BW x 3 x 10r

Cable Pushdowns w/V Handle
90 x 3 x 15r

D3, B1 - Deads

October 9, 2014
Noon

First day back with a regular bar in my hands. Feeling good but not doing any work in a real fatigued state. Deadlift pulls were all done full stop, reset, and pulled. Really focusing on squeezing the weight up vs my normal exploding into it.

Warmups
Clubbell front swings and casts w/25#
McGill 3
BW Squat and Goblet Squat

Sumo Deads
135 x 3 x 3r
225 x 3
315 x 2
365 x 2 x 8r

SSB Split Squat
65 x 5
135 x 3 x 8r

SSB Shrug
135 x 20
225 x 2 x 20r

McGill Chins
BW x 2
+25 x 10

Da Pipes

October 8, 2014
Before Supper

DB Hammer Curls
25 x 8
40 x 8
55 x 8
65 x 3 x 8r

Seated EZ Cable Curls
50 x 3 x 15r

Band Wrist Curls w/Manus
IW 20" Green x 3 x 50r

D2, B3 - Bench

October 7, 2014
Before Supper

Bad head cold today and really groggy. On a high note, no niggles.

Warmups
Clubbell Shield Casts and Mills
McGill 3

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
285 x 1
300 x 1
315 x 3 x 1r
Add Red SS
315 x 3 x 5r

Low Cable Row w/Big V
190 x 4 x 10r

Unilateral Side Raises
30 x 3 x 8r

EZ Skullcrushers
35 x 8
85 x 8
115 x 3 x 8r

D1, B3 - Squat

October 6, 2014
Noon

No pain today but still taking the safe and slow route to recovery.

Warm-up
Clubbell front swing and casts w/25#
McGill 3
BW and Goblet Squats

SSB Squat
65 x 2 x 3r
155 x 2 x 3r
245 x 2
295 x 1
335 x 1
355 x 1
295 x 5

TB Dimels
154 x 3 x 15r

TB Shrug w/3 sec counts
154 x 3 x 12r

McGill Pull-ups
BW x 20r

Sunday Pipes

October 5, 2014
Before Supper

Just a bit of focused arm work to shorten my main workouts. No triceps as Tuesday is a max effort bench day.

Barbell Curl (Power Bar)
45 x 3 x 10r
95 x 3
115 x 3, 5, 5, 5, 5, 5
Loose 135 x 3, 155 x 1 - not a full out reverse clean but some English for sure.

Seated Cable Curl w/EZ
50 x 2 x 15r

Band Wrist Curls
20" IW Green w/Manus x 3 x 50r

D4, B2 - Press

October 3, 2014
Early

Truncated due to it being a busy day today. Even so I feel like I got hit with what I need.

1) High Incline Bench
45 x 3 x 8r
95 x 5
145 x 2 x 2r
165 x 1
185 x 4 - too much for the morning
175 x 2 x 4r

2a) Floor Press
135 x 5
185 x 3
225 x 10, 8

2b) Axle Landmine Row
50 x 2 x 15r

Later in the day

Cable Pressdowns
90 x 3 x 10r

D3, B2 - Deads

October 2, 2014
Noon

Feeling better but I'll continue the rehab train for the next couple of weeks to see if I can keep them pain free before really pushing myself again.

Warmups
Clubbell Front Casts up to the 25#
McGill 3
BW Squats

Work
TB Deadlifts
144 x 3 x 3r
234 x 3
324 x 2
414 x 3 x 6r

SSB Split Squats
65 x 8
105 x 8
135 x 8

TB Shrugs
254 x 3 x 15r

Chins
BW x 7 x 3r

Pipes Stuff

October 1, 2014
Before Supper

More bicep and wrist work so I don't suck up too much time with tomorrow's regular workout.

On a side note I don't think I felt my back at all today. Cool beans!

BB EZ Curl
35 x 10, 8
85 x 5
105 x 5
125 x 5 x 3r - dunno but I'm thinking I may like the straight bar for curls more now haha! Definitely hits slightly different.

DB Hammer Curl
40e x 10
55e x 3 x 10r

Full RoM DB Wrist Curl
55 x 3 x 15r

HH Kick-ups
10 x 5 x 10r

HH Pronations
10 x 15
25 x 2 x 8r - 20# will be a good weight next time

D2, B1 - Bench

September 30, 2014
Noon

Warm-up
Clubbell & McGill 3

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 4 x 8r

Low Cable Row w/Big V
190 x 4 x 8r

Seated DB Cleans
65e x 10, 10, 8

EZ Skullcrushers
35 x 8
85 x 3
105 x 3 x 10r

D1, B1 - Squat, Cycle 7 Start

September 29, 2014
Before Supper

Still on the rehab path but wanted to start putting a bar on my back again. Gently and light.

Warm-up
KB BuP Unilateral Walk 40 x 3 trips
Bird Dogs x 12r
Rolling Planks x 20r
McGill Crunch x 10r
BW Squat x 2 x 4r
Goblet Squat 40 x 4, 24k x 4

Work
SSB Squat
65 x 2 x 4r
115 x 4
155 x 3
205 x 4
225 x 3 x 8r

TB Dimels 144 x 3 x 15r

TB Shrug w/3 sec Pauses 144 x 3 x 12r

McGill Pull-ups BW x 17r

Extra Arms

September 28, 2014
Afternoon

Went to armwrestling practice last night for the first time since the end of August. A little beat up but not too bad. Need a lot more work.

EZ Reverse Curls
35 x 10
55 x 10
75 x 5 x 10r

135# Baby Inch Hops and Picks

Table Wrist Curls w/Cable
50 x 4 x 10r

DB Wrist Curl Full RoM
65 x 10, 8, 8

HH Kick-ups and Holds
10 x 4 x 8r

D4, B3 - Press

September 26, 2014
Noon

End of my 6th cycle of this.

Warmups
Bird Dogs x 12
Rolling Planks x 20
McGill Crunch x 10
Clubbell x a bunch

Work
High Incline Bench Press
45 x 3 x 10r
95 x 8
145 x 3
165 x 1
185 x 5

Floor Press
45 x 5
135 x 5
185 x 5
225 x 10, 10, 9

Underhand Ring Rows
BW x 30, 20, 15

Pull aparts
MM x 3 x 20r

Pressdowns w/V handle
70 x 3 x 20r

D3, B3 - Deads

September 25, 2014
Noon

Warmup
Clubbell x lots
Bird Dogs x 12
Rolling Planks x 30
McGill Crunch x 12
BW Squat x 3 x 5r

Work
Trapbar Deads
144 x 3 x 3r
234 x 3
324 x 3
414 x 1
464 x 1
504 x 3 - easy. Still babying my back.

Front Squat
45 x 5, 3 - ouch. Stop

BB Split Squat
45 x 8 each leg
95 x 8

TB Shrug
254 x 3 x 12r

Scapular Retractions
BW x 2 x 8r

DB Hammer Curls w/FG
40e x 3 x 10r

DB Hammer Curls w/FG "21's"
25e x 21r - easy


Trap bar Deads


Scapular Retractions

D2, B2 - Bench

September 23, 2014
Evening

#assman

Warm up
Bird Dogs x 10
Rolling Plank x 20
McGill Crunch x 12
Clubbell 15# x 30

Work
Bench Press
45 x 3 x 10r
135 x 5
185 x 3
235 x 1
255 x 6, 6, 7

Low Cable Row w/Fat V
170 x 3 x 12r

Seated DB Cleans
65e x 3 x 8r

EZ Skullcrushers
35 x 10
85 x 3 x 15r

D1, B2 - Squat

September 22, 2014
Noon

Still rehabbing the back.

Warm-up
Bird Dogs x 10
Rolling Planks x 20
McGill Crunch x 10

Work
Goblet Squat
BW x 2 x 5r
24k x 2 x 3r
32k x 3
90 x 1
106 x 1
124 x 3 x 5r

KB RDL
124 x 3 x 15r

Unilateral Seated KB Shrug
36k x 3 x 10r - niggles my sore spot a bit

McGill Pull-up
BW x 15

Some Extra Arms

September 21, 2014
Noon

Just an extra workout. I'll probably leave biceps alone tomorrow. I threw in the seated axle curls to help the hook but by using the axle they sure are tough on my thumbs and wrists. I need to build a 1-1/4" or 1-1/2" barbell and dumbbell.

One Armed Barbell Curl
45 x 3, 7, 7, 7

Seated Axle Curl
33 x 10
83 x 2 x 8r
103 x 3 x 6r - last two sets I did all reps from a relaxed deadstop.

DB Hammer Curls w/FG
40e x 4 x 8r

KB Wrist Curls
24k e x 2 x 15r

HH Kick-Ups
10 x 3 x 10r - paused

HH Iso's
10 x 3

D4, B1 - Press

September 19, 2014
Before Supper

Back and ass are tight. Piraformis jerks.

Warmup
Clubbell - Bunch of one armed side casts, front casts and shield casts with the 15# club. About 5-7 minutes continuous.
Bird Dogs 1 x 10
Rolling Planks 1 x 20
McGill Crunches 1 x 10 - feel a good pop in the back/hips on the first rep.


Steep Incline Press
45 x 3 x 10r
95 x 5
145 x 8, 8, 8, 14

Feet Up Bench Press
225 x 8, 8, 8, 7

Ring Row
BW x 40, 20, 20, 20

Pull-Aparts
MM x 60, 30, 30

Cable Pressdowns
50 x 20
70 x 3 x 15r - pumped!

D3, B1 - Deads

September 18, 2014
Before Supper

Back is still tight but getting better. Not pushing it too hard but enough that hopefully I'm helping stimulate some recovery.

Warm-Up
Clubbell Shield Casts 25 x 110r
Bird Dogs 10s x 1 x 10r
Rolling Planks 1 x 30r
McGill Crunches 10s x 1 x 10s
One Legged GM's x a bunch

Trap Bar Deads
144 x 2 x 4r
234 x 3
324 x 2
374 x 8, 8, 12

Walking Lunges
+50# x 3 x 10r

Trap Bar Shrug
234 x 3 x 15r

Scapular Retractions
BW x 8, 8, 6-1-1 very tough tonight. I think there'll have very good carryover to locking up the back for pulls, GM's, squats, etc.

Hammer DB Curls w/FG
40e x 3 x 10r

D2, B3 - Bench

September 16, 2014
Before Supper

Back is getting better but still gimpy. Really hurts getting my bench arch but once my lats are pulled down it feels great.

First time trying seated dumbbell cleans as an exercise by itself as well. It actually hits the delts nicely.

Bench is still progressing little by little so that's good. No point in changing anything.

Clubbell Casts 25 x 100r
Bird Dogs 10s x 1 x 10r
Rolling Plank 1 x 20r
McGill Crunches 10s x 1 x 10r

Bench Press
45 x 3 x 10r
135 x 8
185 x 3
225 x 2
255 x 1
275 x 1
295 x 2
W/Orig SS
315 x 3 x 5r

Seated DB Cleans
40e x 3 x 15r

Low Cable Row w/Big V
150 x 3 x 15r

DB Skullcrushers w/FG
40e x 3 x 8r

D1, B3 - Squat, Part Deux

September 15, 2015
Evening

Rest of today's work.

Seated Unilateral KB Shrug
32k x 3 x 10r

McGill Pull-up
BW x 13 x 1r

Barbell Curl
45 x 2 x 5r
95 x 3
105 x 5 x 6r

D1, B3 - Squat

September 15, 2014
Noon

Still rehabbing the back.

BU KB Carry 24k x 2 laps
Bird Dogs 10s 1 x 10r
Rolling Planks 1 x 20r
McGill Crunch 10s 1 x 10r

BW Squat 2 x 5r

Goblet Squat
24k x 2 x 5r
32k x 3
90 x 3
106 x 3
124 x 3
106 x 10

Hamstring Curl
50 x 4 x 10r

Refurbished my Bench

D4, B2 - Press

September 12, 2014
Before Supper

A little different warm-up exercise.

KB Bottoms up Clean Walk 24k x 2 x 1 (about 30 seconds per lap)

Bird Dogs 10 x 10s

Rolling Planks 1 x 20r

McGill Crunch 1 x 10 x 10s

High Incline Bench Press
45 x 3 x 10r
95 x 5
145 x 2
165 x 3 x 5r

Feet Up Bench Press
225 x 3 x 8r

Ring Row
BW x 3 x 25r

Pull-Aparts
MM x 2 x 50r

EZ Skullcrushers
4 Chains +10# x 3 x 15r

D3, B2 - Deads

September 11, 2014
Noon and Before Supper

Still taking it easy and rehabbing the back.

Unilateral Farmers Walk w/32k KB x 5 min

Bird Dogs 6 x 10s

Rolling Plank 1 x 20r

Goblet Squat 40 x 3 x 8r

Trapbar Deadlift
144 x 2 x 4r
234 x 4
324 x 4

Walking Lunges
BW x 4 x 10 steps each leg

Before Supper

Scapular Retractions
BW x 3 x 8r

BB Curl
50 x 5, 50

50# barbell "60's" Like 21's but 20 reps on each portion. Done as one continuous set.

Big V Pulldowns - Had to stay bolt upright for my back
150 x 3 x 12r

D2, B1 - Bench

September 9, 2014
Before Supper

Keeping on the oblique, stabilisation train. Every time I bench now I can feel my form improving, getting a better groove, and getting stronger even with my low back still not 100%

Anything past 8 reps on bench is guaranteed to make me lightheaded as well I see.

Unilateral KB Suitcase Carry
32k x 5 minutes

Bird Dogs
5 x 10s

Rolling Planks
1 x 20

Bench Press
45 x 3 x 8r
135 x 5
185 x 3
215 x 4 x 10r

Renegade Row
24k ea x 3 x 8r

EZ Bar Front Raise
2 chain x 12, 12, 9

Bodyweight Tricep Extensions
BW x 2 x 20r

D1, B1 - Squat, Cycle 6

September 8, 2014
Noon

Watching my back still so taking it easy yet. Working in the McGill 3 and working more unilateral stuff to crank up the obliques. So currently it's all a blend based on Ashman's main template, Brian Carroll and Dr. McGill's warm-up, and some cues from Chris Duffin.

Unilateral Suitcase Carry 32k x 5 minutes

Bird Dogs 10 x 10s

Rolling Planks 1 x 20r

McGill Crunch 5 x 10s

Squat - paused
BW x 8
Goblet 40# x 4 x 8r

Hamstring Curl
50 x 3 x 12r

Seated Unilateral KB Shrug
32k x 3 x 8r

McGill Pull-up
BW x 10 x 1r

Sunday Fluff

September 7, 2014
Afternoon

Just some extra work.

Close Grip Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 5, 5, 5, 5, 6 - all the same speed

BB Curl - Strict & Full RoM
45 x 2 x 5r
95 x 3
105 x 5 x 5r - easy

Rope Overhead Cable Ext
50 x 3 x 10r

Ring Curl
BW x 3 x 15r

Heavy Handle R Dev Iso's
10 x 3 x 1r

BB Finger/Wrist Curls
45 x 4 x 25r - big pump

Heavy Handle Kick-ups
10 x 3 x 10r

D4, B3 - Press

September 5, 2014
Noon

BB High Incline Press
45 x 3 x 10r
95 x 2 x 5r
135 x 3
155 x 2
175 x 1
195 x 1
165 x 8

Feet Up Bench Press
225 x 8, 8, 7

Ring Row
BW x 50, 25, 15 - king of the back pumps!

Pull-Aparts
MM x 60, 25, 25

EZ Skullcrushers
4 Chains x 4 x 20r

BicepZ

September 3, 2014
Before Supper

Back's sore. Little bit of curls.

One Armed Barbell Curls
45 x 5, 8/7-1, 5, 5, 5
Add FG x 5

D2, B2 - Bench

September 2, 2014
Before Supper

Back is still freaking killing me. Took a while to even get to lay down proper for benching. Once I got going my back felt a million times better though. Endorphins and blood flow help a lot I think.

Bench Press
45 x 5 x 10r
135 x 8
185 x 5
235 x 2
255 x 5, 5, 6

Ring Rows
BW x 3 x 30r

Seated Ahnold Press
40e x 3 x 15r

Bodyweight Extensions
BW x 4 x 15r

Some Squats & Curls

September 1, 2014
Afternoon

My back wasn't feeling too bad but still in the healing process so I went with the box squats again. Something tweaked on my second warm-up rep at 322 so I just called it there.

I probably should've left the barbell curls alone too but oh well. I wanted to push up to a heavier weight with these to see where I'm at. Getting a bit of English happening when the real grunt comes but I'm really working at getting good extension with my arms. I notice a lot of youtubers turn the curl into more of a front shoulder raise.

Bow Bar Box Squat
52 x 3 x 8r
142 x 5
232 x 3
322 x 2

Oly Barbell Curls
45 x 2 x 8r
65 x 8
85 x 8
105 x 8
115 x 5
135 x 2
95 x 14

Poundstone Curls - 100 reps

August 30, 2014
6ish

#31daysofarms #augustofarms

Well other than hitting arms every day this month my only other goal was to make it to 100 with these curls. I stopped there but I still feel I could've grunted out a few more but they would've been getting sloppy.

I'll start adding some weight to catch up to and maybe pass Jedd.

D4, B1 - Press

August 29, 2014
Noon

#31daysofarms #augustofarms

Back is still gimped. I don't think being stuffed into the Jetta for 6 hours yesterday helped anything either so I did an anti-Brooks Kubik workout and laid down for just about everything. I also got some armwrestling in last night as well.

Incline Press - this angle is tougher than a flat or strict press. I'll stick with it for awhile.
45 x 3 x 10r
95 x 2 x 5r
135 x 4 x 10r

Feet Up Strict Bench Press
225 x 4 x 5r

Ring Row
BW x 4 x 25r

Pull-Aparts
MM x 50, 30, 20

Extensions w/EZ bar & 4 chains
20, 15, 15, 15

D3, B1 - Deads

August 27, 2014
Noon

My back is still a bit niggly so I decided to work with sumo pulls. The pull feels great, the reversal sucks. On my second work set I got a little twinge on the third rep. Pulled one more and decided to call it before I really aggravated my back. I think if I practice these though it might just be a stronger pulling style for me. Only time will tell.

I'm also leaving out the pull-ups to give my back a bit of a break plus I should get some arm wrestling in tomorrow.

Sumo Deads
135 x 5 x 3r
225 x 3
315 x 2
365 x 10, 4 - niggle

Lunge
BW x 3 x 12r

Trapbar Shrug w/pause
234 x 3 x 15r

EZ w/4 chain Curl x 4 x 15r

D2, B3 - Bench

August 26, 2014
Noon

Bench is still slowly inching along but at least it's moving.
#31daysofarms #augustofarms

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
285 x 3
Red Singshot
315 x 2 x 3r

Ring Rows
BW x 4 x 25r

Ahnold Press
40e x 3 x 12r

Dip
BW x 3 x 10r

Banded Neck Iso's
Avr x 60ct x 2 each way, continuous

D1, B3 - Squat

August 25, 2014
Noon and Before Supper

#31daysofarms #augustofarms

Back is still gimped so I went with box squats.

Bow Bar Box Squats
52 x 3 x10r
142 x 2 x 5r
232 x 5
322 x 3
372 x 1
422 x 3
352 x 10

Leg Curls
50 x 10, 10, 10, 8

Incline Shrug w/3ct
32k ea x 3 x 15r

Chins
BW x 3 x 5r

Ring Curls
BW x 4 x15r

Just showing how I do those shrugs.

August of Arms, Day 24

August 24, 2014
Evening

#31daysofarms #augustofarms

Biceps are fine, triceps are still feeling Saturday. I figured I'd give a go at repping out the bar with skullcrushers. I'll also note that when I do them I take the bar over the top of my head to the bench, not just to my forehead.

BB Skullcrushers x 30, 20, 20, 15, 15 - wicked pump!

August of Arms, Day 23

August 23, 2014
Evening

Running around all day today. Back is still bugging me. Got home and remembered I've still got work to do for Jedd's #31daysofarms #augustofarms I wanted 100 but just couldn't do it today. I want 100+ by months end.

Poundstone Curls x 70

D4, B2 - Press

August 22, 2014
Noon

Back is still gimpy so I did a bit of a different workout.

#31daysofarms #augustofarms

60' Incline Bench Press - Paused
45 x 4 x 8r
95 x 5
135 x 3
155 x 3 x 6r

DB Bench Press
40e x 30 - I thought I was light enough it wouldn't bug my back getting up and down. I was wrong.

BW Tricep Extensions x 3 x 20r

Ring Rows x 3 x 20r

Ring Curls x 3 x 15r - nice pump!

BB Finger Curl to Wrist Curl 45 x 35, 35, 20, 10 - OUCH!!!

Poundstone Curls 55-50

August 21, 2014
Before Supper

#31daysofarms #augustofarms

My back is still gimped so just standing straight is a challenge right now. Figured I'd just hit a couple of sets to stay in the August of Arms challenge though.

Poundstone (Empty BB) Curls x 55, 50

August of Arms, Day 20

August 20, 2014
Morning Coffee Break

#31daysofarms #augustofarms

Just a quickie. Might do some more biceps plus some wrist curls later.

EZ Curls w/4 chains (~20# each) x 15, 10, 10, 10 minimal rests

Neck Iso's w/Avr Band @30s x 3 each direction. Continuous.

D2, B1 - Bench

August 19, 2014
Noon

My low back is still pumped and angry from yesterday's squats. I'll also reiterate that the ring rows give my upper back a pump like nothing else.

#31daysofarms #augustofarms

Bench Press
45 x 3 x 10r
135 x 3
185 x 3
210 x 4 x 10r

Ring Rows
BW x 20, 15, 15

Seated Ahnold Press
40e x 12, 12, 10

Reverse Grip Bench Press
185 x 8
155 x 8
Too pooped

D1, B1 - Squat, Start of Cycle 5

August 18, 2014
Noon and Before Supper

#31daysofarms #augustofarms

Wow my low back is blowed up! Kept away from the barbell shrugs due to that as well. Kept the pipe work to just a bit of medium volume chins and the iso's.

Squats felt really crisp and strong. Could've did another set but I remembered the adage "stimulate, don't annihilate".

Just the squats and leg curls at lunch.

Bow Bar Squat
52 x 4 x 3r
142 x 3
232 x 3
322 x 2
282 x 3 x 12r

Hamstring Curl
50 x 3 x 10r

45' KB Shrug w/3ct
32k ea x 3 x 12r

Curl Iso w/32k
Hammer x 1r
Bicep x 3r

Standing Band Crunch
Str x 40, 40, 20

August of Arms, Day 17

August 17, 2014
Afternoon

#31daysofarms #augustofarms

1) CG Bench Press
45 x 3 x 10r
135 x 5
185 x 3
205 x 5 x 7r

2a) Bodyweight Tricep Extensions
BW x 3 x 15r

2b) LC Rope Hammer Curls
50 x 3 x 15r

3a) OH Guillotine
70 x 6 x 20r

3b) OH TTK
7.5 x 6 x 20r

4) Neck Iso's
Avr Band x 30s x 2 x each way

August of Arms, Day 16

August 16, 2014
Morning

Well over half way through of doing some sort of bicep or tricep workout every day this month.

#31daysofarms #augustofarms

Pull-ups w/FG
BW x 3, 2, 2, 2, 2, 2, 2 - 15r

P Bar Spider Curls
55 x 4 x 15r

D4, B3 - Press

August 15, 2014
Noon

Maybe got 2-3 hours of sleep last night and felt pretty beat up from a good arm wrestling practice. All in all though nothing to complain about.

#31daysofarms #augustofarms

Push Press
45 x 3 x 8r
95 x 5
135 x 3
155 x 2
175 x 1
205 x 3 - just barely missed the lockout on 4
175 x 10

DB Bench Press
75e x 3 x 12r

BB Row
155 x 3 x 15r

CG Bench Press
155 x 3 x 10r

Band Pullaparts x 110r

D3, B3 - Deads

August 14, 2014
Noon

Armwrestling tonight will be my back and arm workout. I think the paused Deads are going good. I also pulled with the bar on my fingers for something different.

Paused Deadlift
135 x 2, 3, 3
225 x 2
315 x 2
405 x 1
455 x 1
475 x 2
Regular pulls
405 x 8

Bulg. Split Squats
+40 x 2 x 8r

August of Arms - Bit o Grip

August 13, 2014
Before Supper

Did a bit of grip work just cause.

Super sets with minimal rest.

Guillotine Gripper - one hand
60# x 4 x 25r

TTK - one hand
7.5# x 4 x 15r

August of Arms, Day 13

August 13, 2014
Noon

#31daysofarms #augustofarms

Table BP/Wrist Curl
25 x 2 x 20r
50 x 5 x 15r

Axle Curl
43 x 50

D2, B2 - Bench

August 12, 2014
Noon

#31daysofarms #augustofarms

Bench Press
45 x 3 x 10r
135 x 6
185 x 3
225 x 1
245 x 3 x 6r

DB Row
125e x 3 x 8r

Seated Ahnold Press
40e x 3 x 10r

JM Press
145 x 10
165 x 3 x 8r

D1, D2 - Squat

August 11, 2014
Noon and Before Supper

Squats felt really strong but I stuck with the programming. Probably could've paused 3 x 10r.

Pipes are getting a bit of cumulative stress now as those dumbbell curls were damn tough. Massive pump.

Bow Bar Paused Squats
52 x 4 x 3r
142 x 3
232 x 2
282 x 1
332 x 4, 4, 6

Double KB Swing
2 x 32k x 3 x 15r

BB Shrug
365 x 3 x 15r

And then before supper

Chins
BW x 3, 8, 8, 6, 5 (30r)

DB Curls w/FG - Sup throughout
35e x 2 x 10r

DB Concentration Curl w/FG - Sup Throughout
35e x 6

Standing Band Crunches
Str x 5 x 18r

Even fat bastards need to get the chin over the bar.

August of Arms, Day 10

August 10, 2014
Noon

A bit of triceps for #31daysofarms #augustofarms

CG Bench Press
45 x 3 x 10r
135 x 5
185 x 3
205 x 5 x 6r

Avr Band Pushdowns w/Bar x 90r

August of Arms, Day 9

August 9, 2014

Just a couple of pumps for the biceps today as I was on the road for most of it.

#augustofarms #31daysofarms

Before I left:
One arm band curls MM x 3 x 20r

When I got home:
Poundstone/Empty BB Curls x 100r

D4, B1 - Press

August 8, 2014
Noon

Definitely a good bodybuilding day. Puuuumped!! Really learning to get that mind-muscle connection on the accessory work.

Just to reiterate; 90 second rests on the main work sets, 60 seconds on all accessory.

#31daysofarms #augustofarms

Strict Standing BB Press
45 x 3 x 10r
95 x 5
135 x 10, 10, 10, 6 - stopped when I started to lose speed in the last rep.

DB Bench Press
75e x 3 x 10r - titty pump

BB Row
155 x 3 x 12r - my back can really use the weekend off

Pull aparts
Mini x 100r

CG Bench Press
135 x 12, 12, 12, 10

August of Arms, Day 7

August 7, 2014
Before Supper

#Augustofarms #31daysofarms

McGill Pull-ups
BW x 12 x 1r

PB Curl
85 x 10
105 x 8
125 x 5
145 x 3
125 x 8

Table-Cable Hook-BP-Wrist Curl, non-stop
25 x 25
50 x 3 x 12r

DB Wrist Curl w/Manus
85 x 3 x 20r

Behind Back BB Wrist Curls
45 x 15
95 x 20, 18, 15

Superset
Guillotine Gripper - One Hand
60 x 20, 20, 15

TTK
5 x 20
7.5 x 20, 15

D3, B1 - Deads

August 6, 2014
Afternoon

Did a day early because I was supposed to be on the road tomorrow. Not happening now so I'll do my chins and some more arms then.

#31daysofarms #augustofarms

Deadlift - Rehband belt an strapped worksets
135 x 3 x 2r
225 x 3
315 x 2
365 x 10
385 x 10
404 x 9 - last rep I started to lose speed so I stopped there.

Bulg. Split Squats
BW x 2 x 15r

45' Bench Shrugs w/3ct, w/FG, thumbless
35e x 3 x 20r

P Bar Hammer Curl
105 x 10, 10,
85 x 15

D2, B3 - Bench

August 5, 2014
Noon

#31daysofarms #augustofarms

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
285 x 2 - missed a 3rd by about 2" at lockout
240 x 8

DB Row
105 x 3 x 15r

Side Raises
25e x 3 x 10r

JM Press
135 x 4 x 10r

D1, B3 - Squat

August 4, 2014
Afternoon


Felt good. Got the work done I laid out without any grinders although reversing those Zottman's on the way down were getting tough. Controlled with the elbows by your sides this is a tough little exercise. Arm work today was just part of my regular work and goes towards #31daysofarms #augustofarms.

Bow Bar Squat
52 x 4 x 3r
142 x 3
232 x 2
322 x 2
372 x 1
412 x 3
352 x 8

Double KB Swing
32k ea x 4 x 10r

BB Shrug - I find these hit best if I stay upright and pull my shoulders back. I don't know how people get anything all hunched forward.
365 x 3 x 12r

Chins
BW +20# x 4, 4, 4, 3, 3

Zottman Curl w/FG
35e x 4 x 8r

Standing Band Crunch
Str x 5 x 15r

Day 3, August of Arms

August 3, 2014
Noon

A bit of triceps for #augustofarms #31daysofarms

CG Bench - Pause and explode each rep
45 x 2 x 15r
135 x 10
185 x 8
205 x 5 x 5r - I'll pick away at these until it's 5 x 7r.

Band Pressdowns w/bar
Avr x 80r

31 Days of Arms - Day 2

August 2, 2014
Afternoon

2nd day of #31daysofarms #augustofarms. Gimped wrist hurt my left for the gripper work and I left the regular DB wrist curls out for today.

Chins
BW x 3, 4, 5, 5, 5, 5, 4, 3

Table Top Curl w/FG
70e x 5 x 8r

Plate Hammer Curl
25e x 5 x 5r

Towel Pronation Curl
35 x 20, 15

Cyplenkov Wrist Curl w/T Handle
22.5 x 3 x 15r

Guillotine Gripper
60 x R25/L15

D4, B2 - Press

August 1, 2014
Noon

The beginning of a exercise challenge Jedd has fired up called #31daysofarms #augustofarms. Biceps, triceps, or both are to be exercised every day of August. I already do at least 4 days plus one arm wrestling day a week so I'll just throw in another two. Should be fun.

Still just punching the clock through the summer months.

Push Press - Need lots of work
45 x 4 x 8r
95 x 2 x 3r
135 x 3
155 x 3 x 6r
Finding my groove on the last set. Probably could've went 12+ easy I think.

DB Bench
70e x 4 x 10r

BB Row
135 x 4 x 15r

Pull-aparts
M x 4 x 20r

CG Bench - All reps paused and exploded
135 x 4 x 10r


My vagina was to hot and sweaty so I stopped there. Wrist is niggled from last weekend yet as well.

D3, B2 - Deads

July 31, 2014
Before Supper

Really working my deadlift form these days.

Paused Deads - Below Knee
135 x 2, 2, 2, 3
225 x 2
315 x 2
405 x 2, 3 - drop the weight to keep with the form work
365 x 2 x 4r

Bulgarian Split Squat
BW x 3 x 12r

BB Shrug
315 x 3 x 20r

McGill Pull-ups
BW x 6 x 1r

P Bar Hammer Curl
105 x 4 x 8r

D2, B1 - Bench

July 26, 2014
Noon

Wrists are a bit gimped from arm wrestling on Saturday. Feeling nauseous so I didn't do any core work either.

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
210 x 4 x 8r

DB Row
105 x 4 x 10r

Seated Plate Raise
45 x 12, 12, 12, 14

JM Press
135 x 3 x 10r - wrist too gimped

D1, B1 - Squat, Cycle 4

July 26, 2014
Afternoon

Hitting it a day early since I'll be on the road tomorrow. Very hot and muggy down here plus I'm feeling a bit beat up from the last three days; weights, weights, armwrestling exhibit pulling off and on for about 4 hours, and then some squatting and such today. Pooped.

Bow Bar Squat
52 x 4 x 3r
142 x 3
232 x 2
322 x 2
282 x 3 x 10r - liking hitting a heavier set before the work sets. Lightens the load mentally.

Double KB Swing
2x32k's x 3 x 12r

Trapbar w/FGX lift and holds
234 x 5, 3, 3 - tough after armwrestling

I'll leave the chins and curls be. Got hit good enough yesterday.

D4, B3 - Press

July 25, 2014
Before Supper

Weak as hell but it's just a point in time. Need more snap and to get the bar behind my head more, more consistently. Anyways it felt good.

Push Press
45 x 3 x 10r
95 x 2 x 3r
135 x 3
155 x 1
175 x 1
195 x 1
215 x 1
225 x 2 x NL
185 x 6

DB Bench Press
70 x 3 x 12r

BB Row
135 x 20, 20, 15

Pull-Aparts
M x 25, 25, 20

Close Grip Bench
135 x 15, 12, 9

Max Contraction Planks x 3

D3, B3 - Deads

July 24, 2014
Noon

Taking a crack at some paused deads to work on cleaning up my form. Lots to change. I also tried having my feet straight today and flexing my lats hard down. Still need to make more room for my belly to get flat properly.

Deadlift
135 x 3 x 3r
225 x 2
315 x 2
405 x 1
Paused below the knee
455 x 1
475 x 1
495 x 1.5 - got rounded. Should've took more time to get tight.
425 x 4

Leg Ext
90 x 3 x 15r

WI Shrug 12ct
45e x 3 x 10r

Pull-ups
BW x 3, 4, 4, 4, 4, 3, 3

PB Curl
105 x 10, 10, 13 - RP last couple reps on last set

Side Bends
106 x 3 x 15r

D2, B2 - Bench

July 22, 2014
Noon

Yesterday was a Monday workout. Buggered up my journal page.

Shot a video of some JM pressing to see if it's being done right. Got a little sloppy but cleaned it up for the latter sets. Just trying to keep the elbows up and stopping when my elbows won't bend anymore.

Bench Press
45 x 3 x 10r
135 x 7
185 x 3
225 x 1
245 x 6, 5, 5

DB Row
105e x 3 x 12r

Seated Front Plate Raise
45 x 3 x 15r - RP last set

JM Press
45 x 8
95 x 8
115 x 8
135 x 12, 12, 11

D1, B2 - Squat

July 21, 2014
Before Supper

Throwing paused squats back in the mix. Chains ended up being a tad high for my regular squat depth so I just rested on them. Much tougher with a deload like that vs keeping pressured up with the full weight on my back.

Bow Bar Pause Squats
52 x 4 x 3r
142 x 3
232 x 2
322 x 3 x 4r

Double KB Swings
32k ea x 3 x 10r

Trap Bar Shrug w/3ct
234 x 3 x 10r

Chins
BW +20# x 4, 4, 3, 3, 2

Zottman Curls
35e x 3 x 8r

Standing Band Crunch
Str x 3 x 10abs/5ea oblique

D4, B1 - Press

July 18, 2014
Noon

Holy bodybuilding day. I'll reiterate; if you haven't timed your rest periods in a while give it a try lol!

Standing Shoulder Press
45 x 3 x 10r
95 x 5
135 x 12, 10, 7

DB Bench
80 x 10, 8, 6
70 x 8

BB Row
135 x 20, 18, 12

Face pulls
MM x 18, 18, 12

OH Dick's Press
65 x 18, 18, 12

Max Contraction Planks x 3

Very strict day, very pumped day!

D3, B1 - Pull

July 16, 2014
Before Supper

Had to hit this a day early as I've got a bunch of running around to do tomorrow and I probably wouldn't feel like working out when done.

Deadlift - reversed my alt grip
135 x 4 x 3r
225 x 3
315 x 1
365 x 9, 8, 10 - last set I TnG'd

Leg Ext
85 x 3 x 20r - last set I RP'd the last 8 reps in 3 little sets. Holy crap! Buggered me up for over 5 minutes haha!

WI Shrugs
45e x 3 x 12r

Chins
BW x 5, 7, 7, 6

PB Curls
80 x 8
100 x 3 x 8r

DB Wrist Curls w/Manus
90 x 20, 15, 15

Cyplenkov Wrist Curls w/T Handle
22.5 x 3 x 15r

Standing Band Crunches
Avr- Front, Right Ob, Left Ob x 20r ea

D2, B3 - Bench

July 15, 2014
Noon

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
280 x 2
240 x 8

Dumbbell Row
105e x 12, 12, 10

Front Plate Raise
45 x 3 x 12r

JM Press
45 x 8
95 x 8
115 x 8
135 x 3 x 8r

I'll do some abs, curls, and maybe club work later.

D1, B3 - Expletive Squats

July 14, 2014
Before Supper

Crap workout. Feeling good going in and the first few sets then it all went to hell. Got stapled with a weight I was tripling a few months ago. Feel like maybe squatting and pulling on the same day a la Sullivan, having two press days, and a lighter low body day. I got threw off and just quit when I noticed 2 hours had passed and this is all the crap I got done. Pissed.

Bow Bar Squat
52 x 4 x 3r
142 x 3
232 x 2
322 x 1
372 x 1
412 x 1
442 x 1
462 x stapled. Fhaak!!

Bow Bar Paused Squats
52 x 3
142 x 3
232 x 3

The Basement

Deadlift Platform

Built a 4x8 platform for the basement. It's in 3 sections so I can move it around as well.

D4, B2 - Press

July 11, 2014
Before Supper

Built my outdoor lifting platform today and got some use out if it starting today. First time doing standing overhead lifts with a barbell since last spring when I went to a gym.

Barbell Press - Push Press the last two sets
45 x 3 x 10r
95 x 5
135 x 5
145 x 5
155 x 5
165 x 5
175 x 5
185 x 5
195 x 4 - hit the spotter and buggered me from getting a 5th

Banded Push-Up
MM x 12, 12, 7

Barbell Row
185 x 12, 12, 12

Face Pulls
MM x 3 x 15r

OH Dick's Press
45 x 6
65 x 3 x 15r - as explosive as possible. Cooker!

BB Suitcase Lifts
135 x 5
155 x 5
175 x 1
185 x 1
225 x f
205 x 1/f - dropped the left at the top. Just fingers holding the bar these days. The thumb has no bite but I can hook the fingers.

D3, B2 - Pulls

July 10, 2014
Noon

Figure I'll do some decent deficit pulls for my block 2 cycle for a while. Can't hurt right? I don't know about you guys but I sure have to talc up my inner biceps for being down there.

120s rests on core lift, 60s on accessories.

5" Deficit Deadlifts
135 x 3 x 3r
225 x 3
315 x 1
365 x 3 x 5r

Leg Extensions
85 x 20, 20, 12-3

WI Shrugs
45e x 3 x 10r

Pull-ups
BW +5 x 3, 4, 4, 3, 2, 2, 2

Towel Pronation Curls
35 x 3 x 20r

Standing Band Crunches
Avr x 3 x 30r

D2, B1 - Bench

July 8, 2014
Noon

Felt really good. Weak but in a good groove. I can build on that for sure. I also begun work on doing a competition bench namely keeping my head down.

90s rests on the main exercise, 60s on accessories.

Bench Press
45 x 3 x 10r
135 x 4
185 x 3
210 x 10, 8, 7

V-Grip Landmine Row
155 x 3 x 8r

Seated Plate Raises
45 x 3 x 10r

JM Press
45 x 8
95 x 8
115 x 15, 15, 10

Hanging Leg Raise
BW x 3 x 8r - kill my shoulders getting stretched out like that.

D1, B1 - Squat Cycle 3

July 7, 2014
Noonish

Had a sphincter malfunction on my first squat workset. Got cleaned up, dropped the weight and proceeded. Back is still gimped from the deep tissue massage a couple of weeks ago so I was happy with this work.

Bow Bar Squat
52 x 3 x 5r
142 x 3
232 x 2
322 x 5 - pooping
282 x 4 x 8r

Leg Curls
50 x 10, 10, 8 - good for jelly legs

WI Shrugs
45e x 10, 10, 8

NG Pulldowns
205 x 3 x 8r

Purple Bar Curls
80 x 8
90 x 8
100 x 2 x 8r

Lock and Load

July 5, 2014
Noonish

Lock and Load
Vertical Hold
25 x 20s
35 x 20s
45 x 20s
55 x 20s - 15s rest - 15s
65 x 2s/20s

Lock Raises
35 x 2 x 10r

L&L Curls
25 x 2 x 8r

DB Wrist Curls w/Manus
85 x 20
95 x 15

Cyplenkov Wrist Curls w/T Handle
22.5 x 3 x 15r

Wrist Rocker on the Table
2.5# x 25

D4, B3 - Press

July 4, 2014
Noon

Well today marks the end of 6 weeks or 2 cycles of Jay Ashman's AAS programming. I like it. Fun. Gets the blood pumping and a good sweat going. I'll put in another 6 weeks at least. Maybe change the core overhead lift and go to deficit pulls for a cycle.

Seated BTN Press
45 x 3 x 10r
95 x 5
145 x 1
165 x 1
175 x 1
185 x 1
155 x 5

Low Cable Rows - Big V Handle
200 x 3 x 8r

Banded Push-ups
MM x 3 x 10r

Face Pulls
Mini x 3 x 20r

Seated OH Dicks Press
65 x 12, 12, 8

Side Bends
108 x 3 x 12r - I did a small tweak with these that made a big difference. If I'm working on say contracting the right oblique I hover the right foot off of the ground. I find it's focusing much more of the strain where it's supposed to be and it's much tougher.

D3, B3 - Pull

July 3, 2014
Noon

Hammies and low back feel a bit cooked going in.

Deadlift
135 x 4 x 3r
225 x 3
315 x 1
405 x 1
455 x 1
505 x 1
545 x F at top :(
435 x 5

Leg Extensions
80 x 3 x 18r

BB Shrug
225 x 50r

I'll do my pull-ups and such later.

The rest:

Pull-ups
BW x 3, 4, 5, 5, 4, 3

Pronation Towel Curls
30 x 3 x 20r

Standing Band Crunches

Str x 3  x 20

D2, B2 - Bench

July 1, 2014
Noonish

Still going good creeping away at the bench. Still no pain so that's good. Wicked pump in my delts today.

Bench Press - 120s
45 x 3 x 10r
135 x 5
185 x 3
225 x 1
245 x 3 x 5r

60s rests

V-Grip Landmine Rows
145 x 3 x 10r

Seated Klokov Press
45 x 5
95 x 10, 10, 7

JM Press
45 x 8
95 x 8
115 x 3 x 8r - have to keep reminding my self it's a press and not an extension.

Band Oblique Twists
MM x 3 x 15r - last set I moved the band up more to shoulder height. Seemed like I got a better contraction.

D1, B2 - Squat

June 30, 2014
Afternoon

Putting a bit more weight on the hamstring. I wore my Rehband shorts to keep them nice and warm. No issues. Squats felt nice and strong so I'll keep chugging along again.

Bow Bar Squat - 120s
52 x 5 x 3r
142 x 3
232 x 2
322 x 1
362 x 3 x 5r

60s rests

Dimels
245 x 3 x 20r

Wesley Inman Shrugs - 15s Holds
45e x 3 x 8r - fire up the traps good!

NG Pulldowns
200 x 3 x 8r

Giant Set - 90s rest
Purple Bar Curls 80 x 3 x 8r
Alt DB Curls 40 x 8, 35 x 8, 30 x 8
Conc Hammer Curls 30 x 8, 25 x 2 x 8r

Standing Band Crunches
Str x 3 x 20r

Lock and Load Baby!!!

June 29, 2014
Before Supper

No practice tonight so I wanted to do a little arm wrestling specific training. I'll be doing some full ROM curls tomorrow as well as some wrist stuff.

Rather than doing my typical Iso's I decided to giver with some of David Horne's lock and load training. Fun stuff!

Vertical Hold
25 x 20s
35 x 2 x 20s
45 x 20s
55 x 15s, 2s/10s - right had nothing

Lock Raises
35 x 10, 8/10, 8/10

L&L Curls
25 x 10, 8/12

D4, B1 - Press

June 27, 2014
Noon

Cripes! I'm still freaking bruised up and sore from seeing my deep tissue massage guy on Wednesday. Definitely costing me some reps today.

Seated BTN Press - 90s
45 x 3 x 10r
95 x 3
115 x 10, 10, 7

60s rests

Dips
BW x 13, 10, 8

Ring Rows
BW x 25, 25, 15

Seated Bradford Press
105 x 3 x 8r

Seated Dick's Press
45 x 3 x 12r

Side Bends
108 x 3 x 10r

D3, B1 - Deads

June 26, 2014
Before Supper

Deadlift - 90s, Changed grip to having my right supinated
135 x 5 x 3r
225 x 3
315 x 2
365 x 3 x 8r - gets the sweat machine going with 90 second rests

60s rests for all other sets

Leg Extension
80 x 3 x 15r - wicked pump

Barbell Shrug
315 x 3 x 15r

Pull-up
BW x 3, 4, 5, 4, 3

Towel Pronation Curls
25 x 3 x 20r

Standing Band Crunches
Str x 3 x 20r

Some Extra Arm Stuff

June 25, 2014
Noon

Just some extra stuff.

Played with the baby Inch

DB Wrist Curls w/Manus
80 x 20
85 x 18, 15

Cyplenkov Wrist Curls w/T Handle
20 x 20, 20, 15

1" Wrist Roller - Extensors
25# x 2 x 1r

D2, B3 - Bench

June 24, 2014
Noon

Arm was a tad ouchy for benching. Lining up a deep tissue massage to see if that helps.

Bench Press
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
255 x 1
275 x 3
235 x 6

V-Grip Landmine Row
145 x 3 x 8r

Klokov Seated Press
45 x 5
95 x 10, 9, 6

Band Pushdowns
Avr x 3 x 18r

Band Oblique Twists
MM x 3 x 12r

Blobbing between bench sets.

Mark Bell and Power Magazine Support for Bob Wanamaker

From Mark Bell's Facebook Page:

Power would like to announce that for the remainder of 2014, $5 from every new subscription will be donated to the crowdfunding page of Bob Wanamaker, who is suffering from a rare disease. Bob is a frequent contributor to Power and good friend. If you would also like to help Bob out, you can visit his page and read about his story.
http://www.gofundme.com/abq3ck

D1, B3 - Squat

June 23, 2014
Noon

Went with front squats to take some load off of the hamstring to give it a bit more healing time. 275 was easy but I felt a little twinge so I stopped there.

Front Squat
45 x 3 x 3r
135 x 3
185 x 3
225 x 2
275 x 1
235 x 5

60s Rests

RDL
135 x 12
225 x 3 x 20r

BB Shrug
405 x 12, 10, 10

NG Pulldowns
190 x 3 x 8r

Purple Bar Curls
80 x 15, 15, 10

Standing Band Crunch
Str x 3 x 18r

D4, B2 - Press

June 20, 2014
Before Supper

A couple new things; the Overhead Dick's press and a slightly different plank. First time trying that Dick's press and holy crap it doesn't take much to fry the triceps as long as you do it right and keep your elbows as high as possible the whole time. The other thing with the plank is that rather than holding for max time (which I can do for what seems like ages) I just maximally contracted everything from my hips to my armpits for 20-30 seconds. Big difference and I think it'll have a great payoff. Second week going back to some ring rows as well. They blow up my whole upper back as well as my biceps probably more than anything else. Good stuff.

Seated BTN Press - 90s
45 x 3 x 10r
95 x 5
145 x 6, 6, 5

Dips - 60s
BW x 15, 10, 8

Ring Rows - 60s
BW x 25, 20, 17

Seated Bradford Press - 60s
95 x 3 x 12r

Seated OH Dick's Press - 30s
45 x 12, 12, 8

Max Contraction Plank - 30s
BW x 3

D3, B2 - Pulls

June 19, 2014
Before Supper

Handling my hamstring with kid gloves because of last week. Still I got a pretty good sweat going with 80% humidity in the basement.

Deadlift - 90s
Floor
135 x 4 x 3r
225 x 2 x 3r
Blocks
315 x 3
405 x 1
455 x 3 x 4r

45s to 60s on all assistance work

Paused Leg Extensions
75 x 3 x 15r

BB Shrugs
405 x 3 x 10r

Pull-ups
BW x 3, 3, 3, 3, 5

Alt DB Curl
65e x 3 x 5r - My right was substantially stronger. Must've arm wrestled more with my left last night lol!

Russian Twists
4k Medicine Ball x 3 x 15r

D2, B1 - Bench

June 17, 2014
Noon

Well today I tried seated Klokov presses for the first time. Wow! I don't think I can recall any other exercise that goes from feeling light and easy to grind so quick. Each rep I let the bar relax on my traps before firing up. Really hits square on the delts.

60s rests

Bench Press
45 x 3 x 8r
135 x 3
185 x 3
205 x 3 x 8r

V-Grip Landmine Rows
135 x 3 x 8r

Klokov Seated Press - no back support
45 x 8
95 x 10, 8, 5

Band Pushdowns
Avr x 3 x 15r

Dragon Flag
BW x 3 as long as possible

D1, B1 - Squat

June 16, 2014
Noon

Testing a bit on my hammy from last Thursday's incident. I planned on working to 322 but it was starting to twinge a bit at 232. Wrapped my hammy in a 2m wrap but it just didn't feel right after the second set so I called it there. I'll let it heal some more.

60s rests

Bow Bar Squat
52 x 3 x 5r
142 x 5
232 x 5, 12, 12

Band GM's Avr x 3 x 20r

Incline DB Shrug w/3ct 40e x 25, 25, 20

NG Pulldowns 170 x 3 x 8r

Barbell Curl x 15 - way too tough on my wrists

Purple Bar Curls
30 x 10
80 x 12, 12, 10

Standing Band Crunches Str x 3 x 15r

Some Arm Stuff

June 14, 2014
Noon

Just a bit of extra work as I won't be pulling again until next Friday.

60s rests between all sets

Pinwheel Curls 40e x 10, 10, 10, 8, 8

Incline Curls 40e x 3 x 8r

Towel Pronation Curls 25 x 4 x 20r

Cyplenkov Wrist Curls w/T Handle 20 x 20, 20, 15, 15

I was going to do some regular DB wrist curls as well but it hurts my hamstring too much to pick up the heavier bells yet.