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