December 31, 2015

Afternoon

Week 3. Worked up to a single at 90% of what I'm using for a training max. I'll keep pushing this a bit as well on my heavy days so at least I'll get a couple heavyish singles in every month.

Little tuckered after this one.

LB Squat

45 x 4 x 3r

135 x 3

225 x 2

315 x 2

365 x 1

405 x 1

430 x 1

455 x 1

410 x 3 x 4r

LB Paused Squat

330 x 2 x 4r

Paused Deads

135 x 3 x 2r

225 x 2

315 x 1

405 x 1

455 x 3 x 3r

Snatch Grip Deads

225 x 20

Reverse Hyper

180 x 20

## Thursday, December 31, 2015

## Tuesday, December 29, 2015

### W8 BG - Bench

December 29, 2015

Afternoon

Week 8 BG. Easing back on the accessories over the next four weeks.

Bench Press

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

275 x 1

295 x 1

315 x 1

335 x 1

300 x 5 x 3r

BB Row

225 x 6

275 x 6

315 x 6 - Pendley

DB Side Laterals - Strict, unilateral

55e x 6

## Monday, December 28, 2015

### W3 - Squats

December 28, 2015

Before Supper

3rd week. Threw in some grip work for something to do. Let's see if the spark ignites anything this time.

HB Squat

45 x 4 x 3r

135 x 3

225 x 2

275 x 2

315 x 1

345 x 4 x 5r

HB Pause Squat below parallel

275 x 3 x 5r

Reverse Hyper - 4' Strap

90 x 2 x 10r

180 x 10

270 x 10

360 x 3 x 10r

Grip between sets

Parallel Set Grippers

T x 2 x 10r

GHP5 x 3

IM2.5 x 2

GHP5 x 4 x 5r

IM3 x 1 right, 2mm left

## Thursday, December 24, 2015

### Bench Assistance

December 24, 2015

Afternoon

Bench assistance.

45' Incline Press - titty pump

45 x 3 x 8r

135 x 5

185 x 5 x 8r

DB Row - Small plates - No straps

125e x 10, 10, 20

EZ Skullcrushers

85 x 2 x 15r

Reverse Hyper w/Strap - Between press sets

90 x 10, 10, 15, 15

Afternoon

Bench assistance.

45' Incline Press - titty pump

45 x 3 x 8r

135 x 5

185 x 5 x 8r

DB Row - Small plates - No straps

125e x 10, 10, 20

EZ Skullcrushers

85 x 2 x 15r

Reverse Hyper w/Strap - Between press sets

90 x 10, 10, 15, 15

## Wednesday, December 23, 2015

### Light Squat & Pulls

December 23, 2015

Before Supper

Light squats and pulls.

HB Squat

45 x 3 x 3r

135 x 2 x 3r

225 x 2

285 x 1

320 x 4 x 6r

HB Pause Above Parallel - rebound & pause - tough

255 x 3 x 6r

Deadlift

135 x 3 x 2r

225/315/405/455/495 x 1

1 Block Pulls

495 x 1

545 x 3

Snatch Grip Deads

225 x 2 x 15r

Reverse Hyper

90 x 30

## Monday, December 21, 2015

### W7 BG - Bench

December 21, 2015

Before Supper

Week 7. Felt like hitting some extra reps on bench tonight instead of the triples that were called for.

Bench Press

45 x 4 x 8r

135 x 6

185 x 5

225 x 3

275 x 2

305 x 1

325 x 1

295 x 4, 4, 4, 4, 3 - left it on a crisp note

Seated DB Press - Unsupported

70e x 3 x 6r

Rear Ring Flies

BE x 3 x 10r

BB Row

235 x 2 x 12r

Before Supper

Week 7. Felt like hitting some extra reps on bench tonight instead of the triples that were called for.

Bench Press

45 x 4 x 8r

135 x 6

185 x 5

225 x 3

275 x 2

305 x 1

325 x 1

295 x 4, 4, 4, 4, 3 - left it on a crisp note

Seated DB Press - Unsupported

70e x 3 x 6r

Rear Ring Flies

BE x 3 x 10r

BB Row

235 x 2 x 12r

## Sunday, December 20, 2015

### Heavy Squat Day

December 20, 2015

Before Supper

Heavy squat day. Day 3 of the rotation.

Squat

45 x 4 x 3r

135 x 3

225 x 2

315 x 1

365 x 1

405 x 3 x 4R

Pause Squat

335 x 2 x 4r

Reverse Hyper

90/180/270 x 10

360 x 10, 15

## Thursday, December 17, 2015

### W6 Bench Assistance

December 17, 2015

Afternoon

Week 6. Bench assistance. Probably going to start leaving the flat BB press out of my assistance days to give my shoulders a rest from getting torqued up. Can remember the last time I did incline pressing so I was just feeling the movement today.

45' Incline Press

45 x 3 x 10r

135 x 5

185 x 5, 10, 9, 7

Dip

BW x 5 x 10r - last set rest/paused

McGill NG Chins - D handle hanging from a daisy chain. Interesting.

BW x 2, 1, 1, 1

Afternoon

Week 6. Bench assistance. Probably going to start leaving the flat BB press out of my assistance days to give my shoulders a rest from getting torqued up. Can remember the last time I did incline pressing so I was just feeling the movement today.

45' Incline Press

45 x 3 x 10r

135 x 5

185 x 5, 10, 9, 7

Dip

BW x 5 x 10r - last set rest/paused

McGill NG Chins - D handle hanging from a daisy chain. Interesting.

BW x 2, 1, 1, 1

## Wednesday, December 16, 2015

### Med Squats & Pulls

December 16, 2015

Afternoon

Medium squat day and block pulls.

High Bar Squat - feeling better. Very light on my back.

45 x 4 x 3r

135 x 3

225 x 3

275 x 1

315 x 1

340 x 4 x 5r

Pause Below Parallel Squat - HB

275 x 3 x 5r

Deadlift

135 x 3 x 2r

225/315/405/455 x 1

495 x 3

Snatch Grip Pulls - Index on Rings

235 x 3 x 10r

Reverse Hyper

90 x 2 x 20r

Afternoon

Medium squat day and block pulls.

High Bar Squat - feeling better. Very light on my back.

45 x 4 x 3r

135 x 3

225 x 3

275 x 1

315 x 1

340 x 4 x 5r

Pause Below Parallel Squat - HB

275 x 3 x 5r

Deadlift

135 x 3 x 2r

225/315/405/455 x 1

495 x 3

Snatch Grip Pulls - Index on Rings

235 x 3 x 10r

Reverse Hyper

90 x 2 x 20r

## Monday, December 14, 2015

### W6 BG - Bench

December 14, 2015

Before Supper

Week 6.

Bench Press - All paused except for the 5 x 3r's.

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

275 x 1

300 x 1

320 x 1

285 x 5 x 3r

Seated DB Shoulder Press w/o back support

65e x 3 x 10r

Rear Ring Flies

BW x 3 x 10r

Banded Lat Pulls ala Raleigh Barbell

Avr x 3 x 10r

BB Row

225 x 2 x 15r

Well I don't know if it's due to the pre-exhaustion or what but after that couple of sets of rows my whole upper back is super pumped.

Before Supper

Week 6.

Bench Press - All paused except for the 5 x 3r's.

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

275 x 1

300 x 1

320 x 1

285 x 5 x 3r

Seated DB Shoulder Press w/o back support

65e x 3 x 10r

Rear Ring Flies

BW x 3 x 10r

Banded Lat Pulls ala Raleigh Barbell

Avr x 3 x 10r

BB Row

225 x 2 x 15r

Well I don't know if it's due to the pre-exhaustion or what but after that couple of sets of rows my whole upper back is super pumped.

## Sunday, December 13, 2015

### Squat - Light

December 13, 2015

Afternoon

Back is still feeling off even with the chiropractor. Seems he can't hit/crack the right spot and it's been a few visits now. Mentally I'm still off as well so I'm going to approach my squatting a little different than Jesse's program as that's a pretty good mental challenge as well. Going forward for a bit I'll use Chad Smith's strength block protocol of the twice a week, light-medium-heavy, 70-85% squatting.

High Bar Squat - not sure what my 1RM is for high bar so I figured 85% of my low bar as a place to start.

45 x 4 x 3r

135 x 3

225 x 2

275 x 2

315 x 4 x 6r

High Bar Paused - just used 80% of my rep weight. Used an 18" box to lightly touch to judge height.

255 x 3 x 6r

Reverse Hyper

90 x 20

## Thursday, December 10, 2015

### W5 BG - Bench Assistance

December 10, 2015

Afternoon

Week 5 assistance.

Bench Press

45 x 4 x 8r

135 x 8

185 x 3

225 x 3

235 x 2 x 8r

Superset

Dip BW +18 x 3 x 10r

V-Bar Row 225 x 3 x 10r

Superset

Pressdowns 110 x 2 x 10r

EZ Upright Row 95 x 2 x 10r

EZ Reverse Curl 95 x 2 x 10r

Afternoon

Week 5 assistance.

Bench Press

45 x 4 x 8r

135 x 8

185 x 3

225 x 3

235 x 2 x 8r

Superset

Dip BW +18 x 3 x 10r

V-Bar Row 225 x 3 x 10r

Superset

Pressdowns 110 x 2 x 10r

EZ Upright Row 95 x 2 x 10r

EZ Reverse Curl 95 x 2 x 10r

## Wednesday, December 9, 2015

### Deadlift Day

December 9, 2015

Before Supper

I've got one more chiro appointment so I don't want to get to stupid yet. Dr said to stay away from deadlifts but ya wanna know something? My back feels better after putting a little weight to it today.

Also thinking about throwing in some extra work getting some more pressing and squatting in on a 3rd day per week. Medium intensity to the low-optimal rep range on the Prelipin table.

BWTG SSB Squat

45 x 3 x 3r

135 x 3

225 x 3

275 x 2

315 x 3 x 5r

Speed Deads - widened my stance a hair

135 x 3 x 3r

225 x 2

315 x 1

405 x 1

425 x 6 x 1r

Snatch Grip Deads - Index on rings

225 x 3 x 10r

Reverse Hyper

180 x 2 x 10r

270 x 10

I'll do some extra back work tomorrow after bench and stuff.

Before Supper

I've got one more chiro appointment so I don't want to get to stupid yet. Dr said to stay away from deadlifts but ya wanna know something? My back feels better after putting a little weight to it today.

Also thinking about throwing in some extra work getting some more pressing and squatting in on a 3rd day per week. Medium intensity to the low-optimal rep range on the Prelipin table.

BWTG SSB Squat

45 x 3 x 3r

135 x 3

225 x 3

275 x 2

315 x 3 x 5r

Speed Deads - widened my stance a hair

135 x 3 x 3r

225 x 2

315 x 1

405 x 1

425 x 6 x 1r

Snatch Grip Deads - Index on rings

225 x 3 x 10r

Reverse Hyper

180 x 2 x 10r

270 x 10

I'll do some extra back work tomorrow after bench and stuff.

## Monday, December 7, 2015

### W5 BG - Bench

December 6, 2015

Evening

Finished off my low body workout when I got back home.

Leg Curl

50 x 2 x 10r

75 x 8, 7, 6

Weighted Crunch

95 x 5 x 8r

December 7, 2015

Noonish

Week 5.

Bench Press

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

275 x 1

295 x 1

310 x 2.5 - missed right at that lockout transition

275 x 3 x 5r

Superset

DB Front Raise 50e x 3 x 6r

DB Rear Raise 50e x 3 x 6r

Superset

Hammer Curl 70e x 10, 8

DB Skullcrushers 55e x 6, 50e x 10

McGill Pull-ups

BW x 5 x 2r

Evening

Finished off my low body workout when I got back home.

Leg Curl

50 x 2 x 10r

75 x 8, 7, 6

Weighted Crunch

95 x 5 x 8r

December 7, 2015

Noonish

Week 5.

Bench Press

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

275 x 1

295 x 1

310 x 2.5 - missed right at that lockout transition

275 x 3 x 5r

Superset

DB Front Raise 50e x 3 x 6r

DB Rear Raise 50e x 3 x 6r

Superset

Hammer Curl 70e x 10, 8

DB Skullcrushers 55e x 6, 50e x 10

McGill Pull-ups

BW x 5 x 2r

## Sunday, December 6, 2015

### Light Low Body

December 6, 2015

Morning

Isolating my low body too let my upper back recover. Went to a chiropractor on Friday and it helped immensely and will go back again Tuesday morning.

Hip Belt Squat - 35's & Red loop

70 x 2 x 5r

105 x 5

140 x 3 x 8r

165 x 5, 8

Reverse Hyper

90 x 2 x 10r

140 x 10

180 x 10

Still easy enough to execute but my low back is getting really pumped so best to take it easy as its a new exercise. Good ab exercise as well staying tensed up on the pad.

Morning

Isolating my low body too let my upper back recover. Went to a chiropractor on Friday and it helped immensely and will go back again Tuesday morning.

Hip Belt Squat - 35's & Red loop

70 x 2 x 5r

105 x 5

140 x 3 x 8r

165 x 5, 8

Reverse Hyper

90 x 2 x 10r

140 x 10

180 x 10

Still easy enough to execute but my low back is getting really pumped so best to take it easy as its a new exercise. Good ab exercise as well staying tensed up on the pad.

## Thursday, December 3, 2015

### W4 BG - Bench

December 3, 2015

Afternoon

Week 4. First day that I've felt like doing anything for a bit.

Bench Press

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

275 x 1

305 x 1

325 x 1

295 x 5 x 3r

Superset

DB Front Raise 45e x 3 x 8r

DB Rear Raise 45e x 3 x 10r

Superset

Hammer Curl 70e x 2 x 6r

DB Skullcrushers 45e x 2 x 15r

Stiff-Armed Pulldowns

100 x 3 x 8r

Afternoon

Week 4. First day that I've felt like doing anything for a bit.

Bench Press

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

275 x 1

305 x 1

325 x 1

295 x 5 x 3r

Superset

DB Front Raise 45e x 3 x 8r

DB Rear Raise 45e x 3 x 10r

Superset

Hammer Curl 70e x 2 x 6r

DB Skullcrushers 45e x 2 x 15r

Stiff-Armed Pulldowns

100 x 3 x 8r

## Monday, November 30, 2015

### W3 JJ - Squats

November 30, 2015

Before Supper

Week 3. Well found out I'm laid off today and go return my stuff in the morning. That's how she goes, just 1.5 months short of 10 years.

Front Squat

45 x 4 x 3r

135 x 2

185 x 2

225 x 2

275 x 2

295 x 2

Squat

275 x 3 x 1r

315 x 1

340 x 2

Done. My leg didn't feel quite right and I think I bruised my back last Sunday. I placed the bar a little lower and I don't think there's enough meat there and it's been bugging me a lot all week.

Maybe a light week should be in store with all of the other crap going on. Maybe.

Before Supper

Week 3. Well found out I'm laid off today and go return my stuff in the morning. That's how she goes, just 1.5 months short of 10 years.

Front Squat

45 x 4 x 3r

135 x 2

185 x 2

225 x 2

275 x 2

295 x 2

Squat

275 x 3 x 1r

315 x 1

340 x 2

Done. My leg didn't feel quite right and I think I bruised my back last Sunday. I placed the bar a little lower and I don't think there's enough meat there and it's been bugging me a lot all week.

Maybe a light week should be in store with all of the other crap going on. Maybe.

## Thursday, November 26, 2015

### W3 BG - Bench Assistance

November 26, 2015

Before Supper

Week 3 bench assistance

Bench Press - pinkie on rings

45 x 3 x 8r

135 x 5

185 x 3

225 x 2 x 8r

Superset

Dip w/18# x 2 x 12r

T-Bar Row 205 x 2 x 12r

Giant Set

Pushdowns 100 x 2 x 12r

EZ Upright Row 85 x 2 x 12r

EZ Reverse Curls 85 x 2 x 12r

Before Supper

Week 3 bench assistance

Bench Press - pinkie on rings

45 x 3 x 8r

135 x 5

185 x 3

225 x 2 x 8r

Superset

Dip w/18# x 2 x 12r

T-Bar Row 205 x 2 x 12r

Giant Set

Pushdowns 100 x 2 x 12r

EZ Upright Row 85 x 2 x 12r

EZ Reverse Curls 85 x 2 x 12r

## Wednesday, November 25, 2015

### W6 BG - Pulls

November 25, 2015

Before Supper

Week 6. Front squats would be a lot better without getting choked out past 3 reps.

Front Squat

45 x 3 x 3r

135 x 3

185 x 2

225 x 1

255 x 1

270 x 3 x 5r

Deadlift

135 x 3

225 x 1

315 x 1

405 x 1

425 x 6 x 1r - 60s rests

RDL's

185 x 2 x 20r

DB Row - nixed tonight. Upper back has been feeling "off" since Sunday.

## Monday, November 23, 2015

### W3 BG - Bench

November 23, 2015

Before Supper

Week 3. Bench sets until and including the fail at a 21" grip. Guess I know I'm stronger wider now.

Bench Press

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

275 x 1

300 x 1

320 x f (21" grip), 1 (normal grip)

285 x 3, 3, 3, 3, 4

Superset

DB Front Raise 45e x 3 x 7r

DB Rear Raise 45e x 3 x 8r

Superset

Hammer Curl 65e x 2 x 10r

DB Skullcrusher 45e x 2 x 12r

High BB Row 185 x 3 x 10r

Before Supper

Week 3. Bench sets until and including the fail at a 21" grip. Guess I know I'm stronger wider now.

Bench Press

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

275 x 1

300 x 1

320 x f (21" grip), 1 (normal grip)

285 x 3, 3, 3, 3, 4

Superset

DB Front Raise 45e x 3 x 7r

DB Rear Raise 45e x 3 x 8r

Superset

Hammer Curl 65e x 2 x 10r

DB Skullcrusher 45e x 2 x 12r

High BB Row 185 x 3 x 10r

## Sunday, November 22, 2015

### W2 JJ - Squat

November 22, 2015

Afternoon

Week 2.

Squat

45 x 4 x 3r

135 x 3

225 x 2

315 x 1

365 x 1

405 x 1

420 x 8 x 2r

Camber GM's

85 x 10

135 x 10

155 x 5 x 10r

Afternoon

Week 2.

Squat

45 x 4 x 3r

135 x 3

225 x 2

315 x 1

365 x 1

405 x 1

420 x 8 x 2r

Camber GM's

85 x 10

135 x 10

155 x 5 x 10r

## Friday, November 20, 2015

### W2 BG - Bench Assistance

November 20, 2015

Noonish

Week 2 bench assistance day.

Speed Bench - Narrow grip, 30s

45 x 3 x 10r

135 x 2

205 x 8 x 2r

Dip

+18# x 12, 10

V-Bar Row

180 x 2 x 15r

Superset

Pushdowns 100 x 3 x 8r

EZ Upright Row 85 x 3 x 8r

EZ Reverse Curl 85 x 3 x 8r

Noonish

Week 2 bench assistance day.

Speed Bench - Narrow grip, 30s

45 x 3 x 10r

135 x 2

205 x 8 x 2r

Dip

+18# x 12, 10

V-Bar Row

180 x 2 x 15r

Superset

Pushdowns 100 x 3 x 8r

EZ Upright Row 85 x 3 x 8r

EZ Reverse Curl 85 x 3 x 8r

## Wednesday, November 18, 2015

### W5 - BG Pulls

November 18, 2015

Before Supper

Week 5. I think I'm getting a cold or something. Feeling a bit rundown and my chest don't feel right.

Front Squat

45 x 3 x 3r

135 x 2

200 x 3 x 6r

Rack Pulls - R1 (16")

225/315/405/495 x 3

585 x 1

635 x 1

RDL's

185 x 3 x 15r

DB Row

162e x 1 x 18r

## Monday, November 16, 2015

### W2 BG - Bench

November 16, 2015

Afternoon

Week 2. All bench sets except for the 310 were done with a medium grip (middle of the knurling).

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

275 x 1

295 x 1

310 x 1

275 x 5 x 3r

DB Front Raises

45e x 3 x 6r

DB Rear Raises

45e x 3 x 6r

DB Hammer Curl

65e x 10, 8

DB Skullcrusher

45e x 2 x 10r

Low Cable Row

200 x 3 x 15r

Afternoon

Week 2. All bench sets except for the 310 were done with a medium grip (middle of the knurling).

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

275 x 1

295 x 1

310 x 1

275 x 5 x 3r

DB Front Raises

45e x 3 x 6r

DB Rear Raises

45e x 3 x 6r

DB Hammer Curl

65e x 10, 8

DB Skullcrusher

45e x 2 x 10r

Low Cable Row

200 x 3 x 15r

## Sunday, November 15, 2015

### W1 JJ - Squat

November 15, 2015

Afternoon

Week 1 JJ. I know, I know. I'm bouncing. I looked at what the BG had in store and I did basically double the squat volume and effort with Jesse's program for 6 months this year already and figured I won't go anywhere if I cut it substantially. So, off to mr Jobe's again.

Front Squat

45 x 3 x 3r

135 x 2

185 x 2

225 x 2

275 x 2 x 2r

Squat

275 x 2 x 1r

315 x 6 x 5r

Camber Bar GM's

85 x 10

135 x 2 x 20r

Afternoon

Week 1 JJ. I know, I know. I'm bouncing. I looked at what the BG had in store and I did basically double the squat volume and effort with Jesse's program for 6 months this year already and figured I won't go anywhere if I cut it substantially. So, off to mr Jobe's again.

Front Squat

45 x 3 x 3r

135 x 2

185 x 2

225 x 2

275 x 2 x 2r

Squat

275 x 2 x 1r

315 x 6 x 5r

Camber Bar GM's

85 x 10

135 x 2 x 20r

## Friday, November 13, 2015

### W1 D2 - BG Light Bench

November 13, 2015

Noonish

Week 2 light bench day. 5 year anniversary today as our one year anniversary of being mortgage free! Happy day!

Bench Press

45 x 3 x 8r

135 x 5

185 x 3

220 x 2 x 8r

Dip

18# x 2 x 10r

Giant Set

Pushdowns 100 x 2 x 8r

EZ Reverse Curl 80 x 2 x 8r

EZ Upright Row 80 x 2 x 8r

Noonish

Week 2 light bench day. 5 year anniversary today as our one year anniversary of being mortgage free! Happy day!

Bench Press

45 x 3 x 8r

135 x 5

185 x 3

220 x 2 x 8r

Dip

18# x 2 x 10r

Giant Set

Pushdowns 100 x 2 x 8r

EZ Reverse Curl 80 x 2 x 8r

EZ Upright Row 80 x 2 x 8r

## Thursday, November 12, 2015

### W4 - BG Pulls

November 12, 2015

Afternoon

Week 4.

Front Squat

45 x 4 x 3r

135 x 3

165 x 5

180 x 5

215 x 5

265 x 2, 3, 3, 3, 3

Deadlift

135 x 2 x 3r

225 x 2

315 x 1

365 x 1

380 x 6 x 1r

RDL

315 x 3 x 8r

DB Row - wore straps today

162# x 1 x 16r

Reverse Bend/DH Wraps/Touching

Gr5 x 51', 48'

FBBC 1/4" x 7" Sq x 24'

Afternoon

Week 4.

Front Squat

45 x 4 x 3r

135 x 3

165 x 5

180 x 5

215 x 5

265 x 2, 3, 3, 3, 3

Deadlift

135 x 2 x 3r

225 x 2

315 x 1

365 x 1

380 x 6 x 1r

RDL

315 x 3 x 8r

DB Row - wore straps today

162# x 1 x 16r

Reverse Bend/DH Wraps/Touching

Gr5 x 51', 48'

FBBC 1/4" x 7" Sq x 24'

## Wednesday, November 11, 2015

### W1 D1 - Bench

November 11, 2015

Afternoon

Week 1, day 1. Time for something new bench wise so I figure I'll do Brad Gillingham's 12 week as I'm already 4 weeks in on his squat and pull program. On paper it looks like what I like (not that, that's what I always need though). A heavy single followed by heavyish rep work and a second lower weight day in the week.

Bench Press

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

275 x 1

300 x 1 - 3ct

270 x 3 x 5r

DB Front Raises

40e x 3 x 6r

DB Rear Raises

40e x 3 x 6r

DB Hammer Curl

55e x 2 x 10r

DB Skullcrushers

55e x 5

40e x 10

Afternoon

Week 1, day 1. Time for something new bench wise so I figure I'll do Brad Gillingham's 12 week as I'm already 4 weeks in on his squat and pull program. On paper it looks like what I like (not that, that's what I always need though). A heavy single followed by heavyish rep work and a second lower weight day in the week.

Bench Press

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

275 x 1

300 x 1 - 3ct

270 x 3 x 5r

DB Front Raises

40e x 3 x 6r

DB Rear Raises

40e x 3 x 6r

DB Hammer Curl

55e x 2 x 10r

DB Skullcrushers

55e x 5

40e x 10

## Sunday, November 8, 2015

### W4 - BG Squats

November 8, 2015

Afternoon

Week 4. Brad Gillingham's deload day.

Squat - high bar, close stance

Moved my grip in to ring fingers in the rings.

45 x 5 x 3r

135 x 10

185 x 10

225 x 2 x 2r

265 x 2

285 x 8 x 2r - done in 11 minutes

GM's

135 x 3 x 10r

Afternoon

Week 4. Brad Gillingham's deload day.

Squat - high bar, close stance

Moved my grip in to ring fingers in the rings.

45 x 5 x 3r

135 x 10

185 x 10

225 x 2 x 2r

265 x 2

285 x 8 x 2r - done in 11 minutes

GM's

135 x 3 x 10r

## Friday, November 6, 2015

### W10 - Bench

November 6, 2015

Noon

Week 10. Had a bs attempt at a PR last night so just getting some work in to make up for it. Going with one of my old favourite routines; Anthony Ditillo's single repetitions.

Bench Press - worksets paused

45 x 3 x 8r

155 x 10

255 x 2 x 3r

315 x 5 x 1r

225 x 2 x 12r

DB Row w/o Strap

162 x 5, 8

Chins

BW x 5 x 3r

Noon

Week 10. Had a bs attempt at a PR last night so just getting some work in to make up for it. Going with one of my old favourite routines; Anthony Ditillo's single repetitions.

Bench Press - worksets paused

45 x 3 x 8r

155 x 10

255 x 2 x 3r

315 x 5 x 1r

225 x 2 x 12r

DB Row w/o Strap

162 x 5, 8

Chins

BW x 5 x 3r

## Wednesday, November 4, 2015

### W3 - BG Deads

November 4, 2015

Before Supper

W3 BG Deads. Keeping it light on the back so I can give a good attempt at a max bench tomorrow.

Front Squat

45 x 4 x 3r

135 x 3

195 x 3 x 6r

Rack Pulls - R3 right below knee 225/315/405/495/545/585 x 3r

635 x 2

675 x 1

Before Supper

W3 BG Deads. Keeping it light on the back so I can give a good attempt at a max bench tomorrow.

Front Squat

45 x 4 x 3r

135 x 3

195 x 3 x 6r

Rack Pulls - R3 right below knee 225/315/405/495/545/585 x 3r

635 x 2

675 x 1

## Monday, November 2, 2015

### W10 - Bench Deload

November 2, 2015

Before Supper

Week 10 bench deload for a max attempt on Thursday.

Bench Press

Warm-up to 185 x 3 x 10r

BB Row

185 x 3 x 10r

Plate Halo's

45 x 2 x 20r

Before Supper

Week 10 bench deload for a max attempt on Thursday.

Bench Press

Warm-up to 185 x 3 x 10r

BB Row

185 x 3 x 10r

Plate Halo's

45 x 2 x 20r

## Sunday, November 1, 2015

### W3 MV Volume Squat

November 1, 2015

Afternoon

Week 3 of the volume block.

Squat - mentally exhausting fighting with my fibromangitus

45 x 4 x 3r

135 x 10

185 x 10

225 x 10

260 x 7 x 10r

SLDL

135 x 2 x 10r

Weighted Crunches

95 x 2 x 10r

http://www.youtube.com/watch?v=P3UxTNjfLCw&sns=em

Afternoon

Week 3 of the volume block.

Squat - mentally exhausting fighting with my fibromangitus

45 x 4 x 3r

135 x 10

185 x 10

225 x 10

260 x 7 x 10r

SLDL

135 x 2 x 10r

Weighted Crunches

95 x 2 x 10r

http://www.youtube.com/watch?v=P3UxTNjfLCw&sns=em

## Friday, October 30, 2015

### W9 - Bench Assistance

October 30, 2015

Before Supper

Week 9 bench assistance. Last press day until I test my 1RM next Thursday or Friday. Work stress is ramping up good to though so I'm hoping for the best.

Bench Press - 3s pauses except the last set

45 x 3 x 8r

135 x 3

185 x 3

225 x 2

245 x 1

265 x 5 x 2r, 8

DB Bench

100e x 10, 8, 8, 8

Short and sweet. That's what she said.

Before Supper

Week 9 bench assistance. Last press day until I test my 1RM next Thursday or Friday. Work stress is ramping up good to though so I'm hoping for the best.

Bench Press - 3s pauses except the last set

45 x 3 x 8r

135 x 3

185 x 3

225 x 2

245 x 1

265 x 5 x 2r, 8

DB Bench

100e x 10, 8, 8, 8

Short and sweet. That's what she said.

## Wednesday, October 28, 2015

### W2 BG - Deads

October 28, 2015

Before Supper

Week 2. Didn't eat much today other than a tub of yoghurt.

Front Squat

45 x 4 x 3r

135 x 2

165 x 5

180 x 5

215 x 5

245 x 4 x 5r - Rehband belt

Deadlift

135 x 3

225 x 2

315 x 1

340 x 6 x 1r

RDL

340 x 3 x 5r

DB Row - w/o straps

62 x 10

112 x 10

162 x 8

## Monday, October 26, 2015

### W9 - Bench

October 26, 2015

Before Supper

Week 9. I feel a helluva lot better than I did last week at this time from those 10x10 squats. Acclimating nicely.

Benches felt grindy. Good for some super-compensation hopefully for next Thursday/Friday. The 330 worksets are at my working max.

Bench Press

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

255 x 2

285 x 1

315 x 1

330 x 1, 1, 1, 1, F

295 x 5 x 3r

T-Bar Row

225 x 3 x 12r

Clubbell Stuff

http://www.youtube.com/watch?v=e0x4j-uYS7o

Before Supper

Week 9. I feel a helluva lot better than I did last week at this time from those 10x10 squats. Acclimating nicely.

Benches felt grindy. Good for some super-compensation hopefully for next Thursday/Friday. The 330 worksets are at my working max.

Bench Press

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

255 x 2

285 x 1

315 x 1

330 x 1, 1, 1, 1, F

295 x 5 x 3r

T-Bar Row

225 x 3 x 12r

Clubbell Stuff

http://www.youtube.com/watch?v=e0x4j-uYS7o

## Sunday, October 25, 2015

### W2 - Squats

October 25, 2015

Afternoon

Week 2 of the strength lab volume block. Got through them without feeling like I'd been run over by a truck this week. Worksets done in 35 minutes today too.

Squat

45 x 4 x 3r

135 x 10

185 x 10

235 x 8 x 10r

BB GM's

135 x 3 x 10r

BB Crunches

95 x 4 x 10r

Afternoon

Week 2 of the strength lab volume block. Got through them without feeling like I'd been run over by a truck this week. Worksets done in 35 minutes today too.

Squat

45 x 4 x 3r

135 x 10

185 x 10

235 x 8 x 10r

BB GM's

135 x 3 x 10r

BB Crunches

95 x 4 x 10r

## Friday, October 23, 2015

### W8 - Bench Assistance

October 23, 2015

Afternoon

Week 8 bench assistance day. Feeling a little tuckered yet from Wednesday's benching so I just did the minimum.

Bench Press - 30s rests, 2ct pauses

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

245 x 2

265 x 6 x 2r

Ripped a 2009-10 and a 2011 Edmonton Yellow Pages. My hands are cooked now.

## Thursday, October 22, 2015

### W8 - Deads

October 22, 2015

Before Supper

Week 8. Whatever that means now. Figured since I was going with a volume block with my squats I'd best change things up a bit on pulls so I don't fry myself out. Using Brad Gillingham's deads routine as it's meant to be used with his volume squat stuff although currently I'm doing about double plus the squat reps with the current stuff. If I'm getting fried I'll go to his squats as well.

Front Squats

BW x 3 x 3r

45 x 2 x 3r

135 x 3

185 x 3 x 6r

R-5 Pulls w/belt - Slick, cheap, shitty knurling, chrome beater

225/315/405/495/545/585/635 x 3

675 x 1

725 x 1

Yates Row - you wouldn't believe how light these felt after those rack pulls haha

315 x 2 x 15r

Before Supper

Week 8. Whatever that means now. Figured since I was going with a volume block with my squats I'd best change things up a bit on pulls so I don't fry myself out. Using Brad Gillingham's deads routine as it's meant to be used with his volume squat stuff although currently I'm doing about double plus the squat reps with the current stuff. If I'm getting fried I'll go to his squats as well.

Front Squats

BW x 3 x 3r

45 x 2 x 3r

135 x 3

185 x 3 x 6r

R-5 Pulls w/belt - Slick, cheap, shitty knurling, chrome beater

225/315/405/495/545/585/635 x 3

675 x 1

725 x 1

Yates Row - you wouldn't believe how light these felt after those rack pulls haha

315 x 2 x 15r

## Tuesday, October 20, 2015

### W8 - Bench 315 by a few

October 20, 2015

Before Supper

Week 8. Man yesterday's squats have beat the hell outta me haha! Was supposed to do a 3x3 on my main workset but my foot skipped out on the 3rd. Just did doubles until I failed and it went decent.

Bench Press

45 x 3 x 8r

135 x 3

185 x 3

225 x 2

255 x 1

275 x 1

295 x 1

315 x 2, 2, 2, 2, 2, 2, 1

2 Board

265 x 7

Giant Non-Stop Set

DB Fly/DB Skullcrushers/Seated DB Hammer

40e x 2 x 12r ea

Ring Row 3 x 10r

http://www.youtube.com/watch?v=IhoPDQl8XJ8

Before Supper

Week 8. Man yesterday's squats have beat the hell outta me haha! Was supposed to do a 3x3 on my main workset but my foot skipped out on the 3rd. Just did doubles until I failed and it went decent.

Bench Press

45 x 3 x 8r

135 x 3

185 x 3

225 x 2

255 x 1

275 x 1

295 x 1

315 x 2, 2, 2, 2, 2, 2, 1

2 Board

265 x 7

Giant Non-Stop Set

DB Fly/DB Skullcrushers/Seated DB Hammer

40e x 2 x 12r ea

Ring Row 3 x 10r

http://www.youtube.com/watch?v=IhoPDQl8XJ8

## Monday, October 19, 2015

### W8 - Squat Redux

October 19, 2015

Noon

Week 8. Squat punishment. As per usual because I had a crappy workout yesterday it falls on to me to dole out some punishment and there's nothing quite a horrendous as volume for squats. I figure a good volume block is needed anyways as I haven't really done much all year with the squats. Following Matt Vincent's Rx'd set-up for the main work. Not doing any assistance today.

Finished in 45 minutes including warm-ups

Squat

45 x 3 x 5r

135 x 10

185 x 10

235 x 10 x 10r

So this is what German volume feels like. BTW, this sucks

Noon

Week 8. Squat punishment. As per usual because I had a crappy workout yesterday it falls on to me to dole out some punishment and there's nothing quite a horrendous as volume for squats. I figure a good volume block is needed anyways as I haven't really done much all year with the squats. Following Matt Vincent's Rx'd set-up for the main work. Not doing any assistance today.

Finished in 45 minutes including warm-ups

Squat

45 x 3 x 5r

135 x 10

185 x 10

235 x 10 x 10r

So this is what German volume feels like. BTW, this sucks

## Sunday, October 18, 2015

### W8 - Squat

October 18, 2015

Afternoon

Week 8. I think work and life stress is building up. Last week should've been easy and it wasn't. Today shouldn't have been that bad doing doubles with about 85% and I almost failed on my last rep of the second set. Dropped weight down to 75% and still tough. Screw it. I think I need to reset with a run up from further back. The strength is still there but am losing my ability to express it.

Squat

45 x 4 x 3r

135 x 3

225 x 2

315 x 2

365 x 1

405 x 1

425 x 1

445 x 2 x 2r

365 x 5

Afternoon

Week 8. I think work and life stress is building up. Last week should've been easy and it wasn't. Today shouldn't have been that bad doing doubles with about 85% and I almost failed on my last rep of the second set. Dropped weight down to 75% and still tough. Screw it. I think I need to reset with a run up from further back. The strength is still there but am losing my ability to express it.

Squat

45 x 4 x 3r

135 x 3

225 x 2

315 x 2

365 x 1

405 x 1

425 x 1

445 x 2 x 2r

365 x 5

## Thursday, October 15, 2015

### W7 - Bench Assistance

October 15, 2015

Before Supper

Week 7. Bench assistance.

Bench Press - No wraps, 45s between sets, paused reps

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

245 x 2

265 x 6 x 2r

DB Bench

100e x 11, 11, 9

Pulldowns w/V

175 x 3 x 12r

Before Supper

Week 7. Bench assistance.

Bench Press - No wraps, 45s between sets, paused reps

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

245 x 2

265 x 6 x 2r

DB Bench

100e x 11, 11, 9

Pulldowns w/V

175 x 3 x 12r

## Wednesday, October 14, 2015

### W7 - Deload Deads

October 14, 2015

Before Supper

Week 7. Deload Deads.

Yates Row

135/185/225/275/315/365 x 10

DL Stance Box Squat

45 x 3 x 10r

135 x 10

225 x 10

275 x 15

Weighted Crunch

45 x 10

95 x 2 x 15r - crampy buggers

Before Supper

Week 7. Deload Deads.

Yates Row

135/185/225/275/315/365 x 10

DL Stance Box Squat

45 x 3 x 10r

135 x 10

225 x 10

275 x 15

Weighted Crunch

45 x 10

95 x 2 x 15r - crampy buggers

## Monday, October 12, 2015

### W7 - Bench 295 x 4, 4, 4, 3, 3

October 12, 2015

Afternoon

Week 7. Went good besides feeling beat up. Missed the 4th on the last two sets due to my feet slipping. I need to set something better up or get a new bench.

Bench Press - TnG

45 x 3 x 8r

135 x 5

185 x 3

225 x 3

255 x 1

275 x 1

295 x 4, 4, 4, 3, 3

Slingshot

315 x 5

Superset

T-Bar Row 225 x 3 x 12r

Band Pressdowns LT x 40, 30, 30

Superset

Pullaparts MM x 3 x 25r

Band Hammers LT x 3 x 15r

http://www.youtube.com/watch?v=T-qXDcqydNA

Afternoon

Week 7. Went good besides feeling beat up. Missed the 4th on the last two sets due to my feet slipping. I need to set something better up or get a new bench.

Bench Press - TnG

45 x 3 x 8r

135 x 5

185 x 3

225 x 3

255 x 1

275 x 1

295 x 4, 4, 4, 3, 3

Slingshot

315 x 5

Superset

T-Bar Row 225 x 3 x 12r

Band Pressdowns LT x 40, 30, 30

Superset

Pullaparts MM x 3 x 25r

Band Hammers LT x 3 x 15r

http://www.youtube.com/watch?v=T-qXDcqydNA

## Sunday, October 11, 2015

### W7 - Squat

October 11, 2015

Afternoon

Week 7. Got the turkey going for tonight's meal and headed into the basement for some squatting. They felt great after cleaning my shorts... Had to hold myself to my program as well. Mind played with me to start with then I was going to take some singles into the 90% range but told myself to smarten up.

Also just concentrated on keeping my back flat and not worrying about trying to be so upright. Feel much better and no winking going on.

Squat

45 x 4 x 3r

135 x 3

225 x 2

315 x 2

365 x 1

395 x 7 x 3r

Leg Extensions

50 x 15

75 x 5 x 15r

Shrug

315 x 5

405 x 5

495 x 5

585 x 10

Pull-ups

BW x 20 in 6 sets

Reverse gr8 to 20'

Afternoon

Week 7. Got the turkey going for tonight's meal and headed into the basement for some squatting. They felt great after cleaning my shorts... Had to hold myself to my program as well. Mind played with me to start with then I was going to take some singles into the 90% range but told myself to smarten up.

Also just concentrated on keeping my back flat and not worrying about trying to be so upright. Feel much better and no winking going on.

Squat

45 x 4 x 3r

135 x 3

225 x 2

315 x 2

365 x 1

395 x 7 x 3r

Leg Extensions

50 x 15

75 x 5 x 15r

Shrug

315 x 5

405 x 5

495 x 5

585 x 10

Pull-ups

BW x 20 in 6 sets

Reverse gr8 to 20'

## Friday, October 9, 2015

### W6 - Bench Assistance

October 9, 2015

Before Supper

Week 6 bench assistance. Feeling a bit beat up. Going to keep the benching as written going forward to stay fresher for my main bench day. Also gearing the assistance more to pecs instead of triceps and shoulders on this day.

Bench Press - 60s between work sets. Speed work

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

245 x 1

265 x 6 x 2r

DB Bench - Slow Reps

100e x 9, 9, 8

Ring Row

BW x 5 x 10r

Before Supper

Week 6 bench assistance. Feeling a bit beat up. Going to keep the benching as written going forward to stay fresher for my main bench day. Also gearing the assistance more to pecs instead of triceps and shoulders on this day.

Bench Press - 60s between work sets. Speed work

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

245 x 1

265 x 6 x 2r

DB Bench - Slow Reps

100e x 9, 9, 8

Ring Row

BW x 5 x 10r

## Thursday, October 8, 2015

### W6 - Deads

October 8, 2015

Before Supper

Week 6. Feeling really blah and everything felt heavy. Being on the road for a couple of days and ripping up a dozen or so phonebooks since last night and today may have zapped me a bit.

Deadlift

135 x 4 x 3r

225 x 2 x 2r

315 x 2

365 x 1

415 x 4 x 4r

475 x 2

525 x 2

415 x 1 pfft. Enough. Fibromanjina isn't flaring up bad

Before Supper

Week 6. Feeling really blah and everything felt heavy. Being on the road for a couple of days and ripping up a dozen or so phonebooks since last night and today may have zapped me a bit.

Deadlift

135 x 4 x 3r

225 x 2 x 2r

315 x 2

365 x 1

415 x 4 x 4r

475 x 2

525 x 2

415 x 1 pfft. Enough. Fibromanjina isn't flaring up bad

## Monday, October 5, 2015

### W6 - Bench

October 5, 2015

Before Supper

Week 6. Bench was going good but my back slid up the bench after my 4th rep of the 5th set. Did one more set of 4 just cause.

Bench Press

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

255 x 2

280 x 5, 5, 5, 5, 4, 4

Bench w/Red Slingshot

315 x 5

335 x 3

355 x 2

Superset - moving really quick

T-Bar Row 225 x 3 x 10r

Band Pressdowns LT x 30, 20, 20

http://www.youtube.com/watch?v=N4Z5tZvZlgU

Before Supper

Week 6. Bench was going good but my back slid up the bench after my 4th rep of the 5th set. Did one more set of 4 just cause.

Bench Press

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

255 x 2

280 x 5, 5, 5, 5, 4, 4

Bench w/Red Slingshot

315 x 5

335 x 3

355 x 2

Superset - moving really quick

T-Bar Row 225 x 3 x 10r

Band Pressdowns LT x 30, 20, 20

http://www.youtube.com/watch?v=N4Z5tZvZlgU

## Sunday, October 4, 2015

### W6 - Squat

October 4, 2015

Noonish

Week 6.

Squat

45 x 5 x 3r

135 x 3

225 x 2

315 x 1

365 x 1

405 x 1

435 x 7 x 2r

MMS Gripper Between Squats

T x 10

#2.5 x 3

#3 x 1/0

#2.5 x 3, 2, 2

Sissy Squat

BW x 8

+25 x 4 x 5r, 10

Reverse bend FBBC Sq CRS 1/4" x 7" to 41'

Shrug

315 x 5

405 x 5

495 x 5

585 x 9

Pull-ups

BW x 7 x 3r

http://www.youtube.com/watch?v=FQ_yc7gPus4

Noonish

Week 6.

Squat

45 x 5 x 3r

135 x 3

225 x 2

315 x 1

365 x 1

405 x 1

435 x 7 x 2r

MMS Gripper Between Squats

T x 10

#2.5 x 3

#3 x 1/0

#2.5 x 3, 2, 2

Sissy Squat

BW x 8

+25 x 4 x 5r, 10

Reverse bend FBBC Sq CRS 1/4" x 7" to 41'

Shrug

315 x 5

405 x 5

495 x 5

585 x 9

Pull-ups

BW x 7 x 3r

http://www.youtube.com/watch?v=FQ_yc7gPus4

## Thursday, October 1, 2015

### W5 - Bench Assistance and 2HP

October 1, 2015

Before Supper

BW 258.0

Week 5. Need to kick up the weight loss a tad. Like 50%. Last 4 week stretch was only 3.4# and I'd like around 6#. Good thing is it's still going down.

Decided to up the intensity a bit with these assistance days going forward. Sticking with the Spoto pressing but added chains. That'll learn ya stupid arms!!

I also dug out my Euro pinch. First time playing with it in literally years and I think this would be a 3# PR. Couldn't quit get over the 200# milestone but it's damn close.

I think this shows again with how well grip stays as long as you're active between this and me still closing #3 grippers. Next test will have to be the axle I'm thinking. Should be interesting for sure.

Pinch during bench

Spoto Bench w/chains ~36#

45 x 3 x 8r

135 x 5

185 x 2

225 x 2

245 x 1

265 x 6 x 2r

Euro 2HP

57 x 2 x 5r

107 x 3

157 x 1

167 x 1

177 x 1

187 x 1

198.0 or 197.8 x 1 - weighed

203 x 2 x hops

Pendley Row

225 x 3

245 x 3

265 x 3

275 x 3 x 3r

http://www.youtube.com/watch?v=veodF6HrOec

Before Supper

BW 258.0

Week 5. Need to kick up the weight loss a tad. Like 50%. Last 4 week stretch was only 3.4# and I'd like around 6#. Good thing is it's still going down.

Decided to up the intensity a bit with these assistance days going forward. Sticking with the Spoto pressing but added chains. That'll learn ya stupid arms!!

I also dug out my Euro pinch. First time playing with it in literally years and I think this would be a 3# PR. Couldn't quit get over the 200# milestone but it's damn close.

I think this shows again with how well grip stays as long as you're active between this and me still closing #3 grippers. Next test will have to be the axle I'm thinking. Should be interesting for sure.

Pinch during bench

Spoto Bench w/chains ~36#

45 x 3 x 8r

135 x 5

185 x 2

225 x 2

245 x 1

265 x 6 x 2r

Euro 2HP

57 x 2 x 5r

107 x 3

157 x 1

167 x 1

177 x 1

187 x 1

198.0 or 197.8 x 1 - weighed

203 x 2 x hops

Pendley Row

225 x 3

245 x 3

265 x 3

275 x 3 x 3r

http://www.youtube.com/watch?v=veodF6HrOec

## Wednesday, September 30, 2015

### W5 - Deads

September 30, 2015

Before Supper

Week 5. Hopping into week 5 of the Magnussen-Ortmayer program. I liked it before.

Something too that I've been thinking about with workouts is how the "overall" worksets fit in with Prilipin against the optimal listed volume. I show the math below.

Sumo Deads

135 x 4 x 3r

225 x 2

315 x 1

365 x 1

405 x 4 x 4r = 89% of 70%

465 x = 13% of 80%

515 x 2 failed attempts. Bad groove?

Conventional

405 x 2 x 1r = 11%

455 x 1 = 6%

515 x 2 = 20%

405 x 8 = 44%

Deadlifting overall effort 183%. Not sure how much merit this has. Prilipin's high and low are basically 30% either way and this definitely pushed outside of the table.

Yates Row

225 x 10

275 x 10

315 x 20

Ab Pressouts

24kg x 5 x 15r

http://www.youtube.com/watch?v=w2RWlgITcXI&sns=em

Before Supper

Week 5. Hopping into week 5 of the Magnussen-Ortmayer program. I liked it before.

Something too that I've been thinking about with workouts is how the "overall" worksets fit in with Prilipin against the optimal listed volume. I show the math below.

Sumo Deads

135 x 4 x 3r

225 x 2

315 x 1

365 x 1

405 x 4 x 4r = 89% of 70%

465 x = 13% of 80%

515 x 2 failed attempts. Bad groove?

Conventional

405 x 2 x 1r = 11%

455 x 1 = 6%

515 x 2 = 20%

405 x 8 = 44%

Deadlifting overall effort 183%. Not sure how much merit this has. Prilipin's high and low are basically 30% either way and this definitely pushed outside of the table.

Yates Row

225 x 10

275 x 10

315 x 20

Ab Pressouts

24kg x 5 x 15r

http://www.youtube.com/watch?v=w2RWlgITcXI&sns=em

## Monday, September 28, 2015

### W5 - Bench

September 28, 2015

Before Supper

Week 5 of Frank's Russian bench program. 36 reps in 80% of my working 1RM might be doing something according to Prilipin.

Bench Press

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

245 x 1

265 x 6 x 6r - video on FB

Red Slingshot

315 x 3 x 3r

Facepulls

LT x 3 x 20r

Paused T-Bar Rows

225 x 5 x 6r

Superset

EZ Skullcrushers

85 x 4

115 x 4

125 x 3 x 5r

Hammer Curl

65e x 3 x 6r - paused

Before Supper

Week 5 of Frank's Russian bench program. 36 reps in 80% of my working 1RM might be doing something according to Prilipin.

Bench Press

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

245 x 1

265 x 6 x 6r - video on FB

Red Slingshot

315 x 3 x 3r

Facepulls

LT x 3 x 20r

Paused T-Bar Rows

225 x 5 x 6r

Superset

EZ Skullcrushers

85 x 4

115 x 4

125 x 3 x 5r

Hammer Curl

65e x 3 x 6r - paused

## Sunday, September 27, 2015

### W5 - Squat

September 27, 2015

Afternoon

Week 5. Went back to the straight power bar.

Squat

45 x 4 x 3r

135 x 3

225 x 2

315 x 1

365 x 1

385 x 7 x 3r

Front Squat

45 x 2 x 3r

135 x 2

225 x 1

275 x 2 - crushed a weird spot on my shoulder so I stopped

Sissy Squat

BW x 3 x 15r

BB Shrug

w/Avr Band 135 x 10

w/Hvy Band 135 x 10 - pain in the ass

315 x 5

405 x 5

495 x 5

585 x 8

Pull-ups

BW x 19 in 7 sets

Afternoon

Week 5. Went back to the straight power bar.

Squat

45 x 4 x 3r

135 x 3

225 x 2

315 x 1

365 x 1

385 x 7 x 3r

Front Squat

45 x 2 x 3r

135 x 2

225 x 1

275 x 2 - crushed a weird spot on my shoulder so I stopped

Sissy Squat

BW x 3 x 15r

BB Shrug

w/Avr Band 135 x 10

w/Hvy Band 135 x 10 - pain in the ass

315 x 5

405 x 5

495 x 5

585 x 8

Pull-ups

BW x 19 in 7 sets

## Wednesday, September 23, 2015

### W4 - Deads... Crap

September 23, 2015

Late

BW 257.8#

Week 4. Late day from running around and wasn't focused or feeling strong at all so I called it. Have to get up pretty early for what should be a pretty stressful next couple of days at work.

Sumo Deads - Hook

135 x 5 x 2r

225 x 2

315 x 1

405 x 1

455 x 1

495 x 1

545 x F - last inch. I needed to pull the last bit of my hips through but my fingernails were digging into my thighs, opening my hands. Fhaak!!!

Tried a conventional 545 and failed. Yep. Weak as hell tonight if I can't get repping weight for one.

Late

BW 257.8#

Week 4. Late day from running around and wasn't focused or feeling strong at all so I called it. Have to get up pretty early for what should be a pretty stressful next couple of days at work.

Sumo Deads - Hook

135 x 5 x 2r

225 x 2

315 x 1

405 x 1

455 x 1

495 x 1

545 x F - last inch. I needed to pull the last bit of my hips through but my fingernails were digging into my thighs, opening my hands. Fhaak!!!

Tried a conventional 545 and failed. Yep. Weak as hell tonight if I can't get repping weight for one.

## Monday, September 21, 2015

### W4 - Bench

September 21, 2015

Before Supper

BW 258.2#

Week 4. Good sign with my weight sticking there today. Normally goes up 2-3# after squat day as I think I retain some fluid. Should mean a steep decline in the next couple of days. Maybe.

Bench Press

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

245 x 1

265 x 6 x 5r - long pause on the last rep

2 Board Press

275 x 2 - shoulder is a little niggley so I'll leave it be

DB Upright Row

65e x 4 x 7r

Paused T-Bar Row

210 x 5 x 6r

EZ Skullcrushers

85 x 8

115 x 8, 8, 7 - RPE 10. Failed on 8 with all of the stank I could muster. Just a mention that I drop my hands behind my head, below the bench.

Before Supper

BW 258.2#

Week 4. Good sign with my weight sticking there today. Normally goes up 2-3# after squat day as I think I retain some fluid. Should mean a steep decline in the next couple of days. Maybe.

Bench Press

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

245 x 1

265 x 6 x 5r - long pause on the last rep

2 Board Press

275 x 2 - shoulder is a little niggley so I'll leave it be

DB Upright Row

65e x 4 x 7r

Paused T-Bar Row

210 x 5 x 6r

EZ Skullcrushers

85 x 8

115 x 8, 8, 7 - RPE 10. Failed on 8 with all of the stank I could muster. Just a mention that I drop my hands behind my head, below the bench.

## Sunday, September 20, 2015

### W4 - Squats

September 20, 2015

Afternoon

BW 258.4#

Week 4. Back is feeling better but being very conscious of good form to not get niggled again. Did some card tearing, wrist developer work, and #3 closes between sets.

Bow Bar Squat

54 x 3 x 3r

144 x 2

234 x 2

324 x 1

374 x 1

404 x 1

424 x 7 x 2r

Sissy Squats

BW x 5 x 10r

DB Paused Shrugs

105e x 3 x 8r

Superset

McGill Pull-Ups

+36 x 1 - too tough today

BW x 5 x 2r

Calf Raises

BW x 110r

Hanging Leg Raises - paused

BW x 5 x 3r

http://www.youtube.com/watch?v=pNfnU6x8_9A

Afternoon

BW 258.4#

Week 4. Back is feeling better but being very conscious of good form to not get niggled again. Did some card tearing, wrist developer work, and #3 closes between sets.

Bow Bar Squat

54 x 3 x 3r

144 x 2

234 x 2

324 x 1

374 x 1

404 x 1

424 x 7 x 2r

Sissy Squats

BW x 5 x 10r

DB Paused Shrugs

105e x 3 x 8r

Superset

McGill Pull-Ups

+36 x 1 - too tough today

BW x 5 x 2r

Calf Raises

BW x 110r

Hanging Leg Raises - paused

BW x 5 x 3r

http://www.youtube.com/watch?v=pNfnU6x8_9A

## Thursday, September 17, 2015

### W3 - Bench Assistance

September 17, 2015

Before Supper

BW 259#

Week 3. Bench assistance. Finally dropped under 260# body weight. Been stuck for a couple of weeks so I had some pizza. Reset done.

Next three weeks I think I'll add chains to the Spoto pressing and do more of a chest dominant assistance as a second exercise.

Spoto Press - 2s

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

245 x 1

265 x 6 x 2r - 10ct last set

4 Board Press

275 x 3

305 x 3

335 x 2

345 x 1

3 Board

345 x 1

2 Board

345 x fail halfway. Too pooped. Confident it's still mine though.

DB 3-way

30e x 4 x 5r

Pendley Row

250 x 6 x 4r - felt very easy tonight

BB Curl

45 x 8

95 x 5

120 x 3 x 5r

http://www.youtube.com/watch?v=YoU6csVShj8

Before Supper

BW 259#

Week 3. Bench assistance. Finally dropped under 260# body weight. Been stuck for a couple of weeks so I had some pizza. Reset done.

Next three weeks I think I'll add chains to the Spoto pressing and do more of a chest dominant assistance as a second exercise.

Spoto Press - 2s

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

245 x 1

265 x 6 x 2r - 10ct last set

4 Board Press

275 x 3

305 x 3

335 x 2

345 x 1

3 Board

345 x 1

2 Board

345 x fail halfway. Too pooped. Confident it's still mine though.

DB 3-way

30e x 4 x 5r

Pendley Row

250 x 6 x 4r - felt very easy tonight

BB Curl

45 x 8

95 x 5

120 x 3 x 5r

http://www.youtube.com/watch?v=YoU6csVShj8

## Wednesday, September 16, 2015

### W3 - Deads Deload

September 16, 2015

Late

Week 3. Deads deload. Tried some Leeman stuff. Feels good. Just 30 minutes. Got a good sweat going.

Yates Row

45 x 15

135 x 15

185 x 15

225 x 15

275 x 15

315 x 15

Sumo Stance, Sit Back, Box Squats

54 x 15

144 x 15

234 x 15

Ab Pressouts

36kg x 2 x 12r

Late

Week 3. Deads deload. Tried some Leeman stuff. Feels good. Just 30 minutes. Got a good sweat going.

Yates Row

45 x 15

135 x 15

185 x 15

225 x 15

275 x 15

315 x 15

Sumo Stance, Sit Back, Box Squats

54 x 15

144 x 15

234 x 15

Ab Pressouts

36kg x 2 x 12r

## Monday, September 14, 2015

### W3 - Bench

September 14, 2015

Before Supper

Week 3. Smell butter chicken. Better hurry mah ass up!

Bench Press - just a note I've been pausing all reps

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

245 x 1

265 x 6 x 4r

2-Board Bench

275 x 2

315 x 2

DB Upright Row

65e x 4 x 6r

Paused T-Bar Row

200 x 5 x 6r

EZ Skullcrushers

85 x 4

115 x 2 x 8r

## Sunday, September 13, 2015

### W3 - Squats

Jason

September 13, 2015

Noon

Week 3. Babying my back yet.

Bow Bar Piston Squat

54 x 4 x 3r

144 x 3

234 x 2

324 x 1

354 x 1

374 x 6 x 3r - just have to really watch my descent on the 1st reps.

Sissy Squat

BW x 3 x 10r

DB Paused Shrug

85e x 3 x 10r

McGill Pull-up

+36# x 3r

+18# x 5r

BW x 5r

One-Legged Calf Raise

40e x 3 x 10r

Standing Band Crunch

HY x 4 x 15r

September 13, 2015

Noon

Week 3. Babying my back yet.

Bow Bar Piston Squat

54 x 4 x 3r

144 x 3

234 x 2

324 x 1

354 x 1

374 x 6 x 3r - just have to really watch my descent on the 1st reps.

Sissy Squat

BW x 3 x 10r

DB Paused Shrug

85e x 3 x 10r

McGill Pull-up

+36# x 3r

+18# x 5r

BW x 5r

One-Legged Calf Raise

40e x 3 x 10r

Standing Band Crunch

HY x 4 x 15r

## Thursday, September 10, 2015

### W2 - Bench Assistance

September 10, 2015

Jason

Week 2 bench assistance. Bench felt very light and fast even with some DOMS still in my triceps.

Spoto Bench Press - 1s

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

245 x 1

265 x 6 x 2r

Add wraps

4 Board

275 x 3

305 x 3

335 x 2, 3, 3

DB 3-Way

25e x 10, 10, 8

Pendley Row

245 x 6 x 4r

BB Curl

45 x 5

95 x 5

115 x 3 x 6r

Jason

Week 2 bench assistance. Bench felt very light and fast even with some DOMS still in my triceps.

Spoto Bench Press - 1s

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

245 x 1

265 x 6 x 2r

Add wraps

4 Board

275 x 3

305 x 3

335 x 2, 3, 3

DB 3-Way

25e x 10, 10, 8

Pendley Row

245 x 6 x 4r

BB Curl

45 x 5

95 x 5

115 x 3 x 6r

## Wednesday, September 9, 2015

### W2 - More Sumo Practice

September 9, 2015

Before Supper

BW 260 - consistent for a few days so should plummet again

Week 2. Still practicing my sumo with a hook. Stopped at 525 as a working max today. Lots of time to push and my back isn't 100% yet.

Upper back gets pooped from sumo apparently.

Sumo Deads

135 x 4 x 2r

225 x 2 x 2r

315 x 1

405 x 1

455 x 1 - start recording

495 x 1

525 x 1

425 x 3 x 5r

D Handle Pulldowns 175 x 15

Reverse Bend

FBBC CRS 1/4" x 7" to 27' in two hits

http://www.youtube.com/watch?v=cM6L4LGiCwo

Before Supper

BW 260 - consistent for a few days so should plummet again

Week 2. Still practicing my sumo with a hook. Stopped at 525 as a working max today. Lots of time to push and my back isn't 100% yet.

Upper back gets pooped from sumo apparently.

Sumo Deads

135 x 4 x 2r

225 x 2 x 2r

315 x 1

405 x 1

455 x 1 - start recording

495 x 1

525 x 1

425 x 3 x 5r

D Handle Pulldowns 175 x 15

Reverse Bend

FBBC CRS 1/4" x 7" to 27' in two hits

http://www.youtube.com/watch?v=cM6L4LGiCwo

## Monday, September 7, 2015

### W2 - Bench

September 7, 2015

Early Afternoon

Week 2. No wraps, long pauses, and looking more up and back. Seems I can flare better like this.

Bench Press

45 x 3 x 8r

135 x 3

185 x 3

225 x 2

245 x 1

265 x 6 x 3r

2 Board, 22" Grip Bench - Cluster Set

275 x 3

289 x 3-2-2-2

DB Upright Row

55e x 3 x 10t

Paused T-Bar Row

190 x 5 x 6r

EZ Skullcrushers

95 x 8

105 x 3 x 8r

http://www.youtube.com/watch?v=w7M3EEHYkJ0&sns=em

Early Afternoon

Week 2. No wraps, long pauses, and looking more up and back. Seems I can flare better like this.

Bench Press

45 x 3 x 8r

135 x 3

185 x 3

225 x 2

245 x 1

265 x 6 x 3r

2 Board, 22" Grip Bench - Cluster Set

275 x 3

289 x 3-2-2-2

DB Upright Row

55e x 3 x 10t

Paused T-Bar Row

190 x 5 x 6r

EZ Skullcrushers

95 x 8

105 x 3 x 8r

http://www.youtube.com/watch?v=w7M3EEHYkJ0&sns=em

## Sunday, September 6, 2015

### W2 Squat

September 6, 2015

Noonish

Week 2. Back a tad niggley yet so I did my work to a high box with the SSB. I also decided to try on my TRX single ply seeings as I was wearing leggings and might get it on this time. Feels really weird. Really have to open my hips to sit properly or else I just fold up. Experiment complete anyways. Bought the suit rather than briefs if my hips were bugging me. I'm also guessing if I can get the legs up by myself in a minute or so it must not be super tight either from what I've heard. Sure accentuates my big squat belly and twiggy legs though haha!

Squat - SSB - High Box (bench)

45 x 3 x 5r

135 x 5

225 x 3

315 x 2

365 x 1

395 x 1

Add suit, straps down

415 x 7 x 2r

Paused DB Shrugs

70e x 10

75e x 10

80e x 10

85e x 2 x 10r

McGill Pull-ups

BW x 2r

+18# x 10r

SS

Standing Band Crunch HY x 3 x 18r

Calf Raises BW x 35, 30, 25, 10

Noonish

Week 2. Back a tad niggley yet so I did my work to a high box with the SSB. I also decided to try on my TRX single ply seeings as I was wearing leggings and might get it on this time. Feels really weird. Really have to open my hips to sit properly or else I just fold up. Experiment complete anyways. Bought the suit rather than briefs if my hips were bugging me. I'm also guessing if I can get the legs up by myself in a minute or so it must not be super tight either from what I've heard. Sure accentuates my big squat belly and twiggy legs though haha!

Squat - SSB - High Box (bench)

45 x 3 x 5r

135 x 5

225 x 3

315 x 2

365 x 1

395 x 1

Add suit, straps down

415 x 7 x 2r

Paused DB Shrugs

70e x 10

75e x 10

80e x 10

85e x 2 x 10r

McGill Pull-ups

BW x 2r

+18# x 10r

SS

Standing Band Crunch HY x 3 x 18r

Calf Raises BW x 35, 30, 25, 10

## Thursday, September 3, 2015

### W2 - Bench Assistance

September 3, 2015

Afternoon

261.4# - 4 week milestone and 11.4# lost

Week 1. Prescribed work sets were to close to my Spoto weight so I just decided to do them instead. I'll keep the weight the same week to week and progress with the length of the pauses.

Spoto Press - Soft Touch

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

245 x 1

265 x 6 x 2r

4 Board Press - ST

275 x 2

305 x 2

335 x 3 x 3r

3 Way Raises

25e x 3 x 8r

BB Pendley Row - Bench Grip & Nipple Line

225 x 6 x 4r

BB Curls w/Globes

45 x 8

95 x 5

115 x 3 x 5r

Reverse & Crush

3 x Blue's

Reverse

1 x 60d Tree Island - should've did after the gr5

1 x 6" x 1/4" gr5

1 x 7" x 1/4" FBBC Square - only 21'

Afternoon

261.4# - 4 week milestone and 11.4# lost

Week 1. Prescribed work sets were to close to my Spoto weight so I just decided to do them instead. I'll keep the weight the same week to week and progress with the length of the pauses.

Spoto Press - Soft Touch

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

245 x 1

265 x 6 x 2r

4 Board Press - ST

275 x 2

305 x 2

335 x 3 x 3r

3 Way Raises

25e x 3 x 8r

BB Pendley Row - Bench Grip & Nipple Line

225 x 6 x 4r

BB Curls w/Globes

45 x 8

95 x 5

115 x 3 x 5r

Reverse & Crush

3 x Blue's

Reverse

1 x 60d Tree Island - should've did after the gr5

1 x 6" x 1/4" gr5

1 x 7" x 1/4" FBBC Square - only 21'

## Wednesday, September 2, 2015

### W1 Sumo

Week 1. Worked up to a working max. Should've had the 535 but my fingertips dug into my thighs. Wasn't getting to aggressive either as this is my first time really pushing this movement and my back is still niggled from that bad squat.

All sets hook gripped.

Sumo Deads

135 x 5 x 2r

225 x 2

315 x 1

405 x 1

455 x 1

475 x 1

495 x 1

515 x 1

535 x dammit!

475 x 3 x 1r - not pushing because of my back

Paused Pulldowns

175 x 10

150 x 2 x 10r - don't think the weight stops me. My body doesn't want to go past 10.

X-Band

2xAvr x 3 x 60s

http://www.youtube.com/watch?v=cOM0xYufTWE

All sets hook gripped.

Sumo Deads

135 x 5 x 2r

225 x 2

315 x 1

405 x 1

455 x 1

475 x 1

495 x 1

515 x 1

535 x dammit!

475 x 3 x 1r - not pushing because of my back

Paused Pulldowns

175 x 10

150 x 2 x 10r - don't think the weight stops me. My body doesn't want to go past 10.

X-Band

2xAvr x 3 x 60s

http://www.youtube.com/watch?v=cOM0xYufTWE

## Monday, August 31, 2015

### W1 SB - Bench

August 31, 2015

Before Supper

262.6# - too much salt on the weekend

Week 1. Didn't wear wraps tonight. I think I'll give them a rest for a while until I start working over 300# again.

34" (ring finger on rings) Bench - Paused

45 x 3 x 8r

135 x 4

185 x 2

225 x 2

245 x 1

265 x 6 x 2r

22" 2-Board Press

275 x 1

295 x 3

Cluster Set - need to up weight next week 275 x 3-3-3-3-2-2-2-2-2

DB Upright Row

40e x 3 x 10r

Paused T-Bar Row

180 x 5 x 6r

EZ Skullcrushers

85 x 10, 10, 10, 8

Before Supper

262.6# - too much salt on the weekend

Week 1. Didn't wear wraps tonight. I think I'll give them a rest for a while until I start working over 300# again.

34" (ring finger on rings) Bench - Paused

45 x 3 x 8r

135 x 4

185 x 2

225 x 2

245 x 1

265 x 6 x 2r

22" 2-Board Press

275 x 1

295 x 3

Cluster Set - need to up weight next week 275 x 3-3-3-3-2-2-2-2-2

DB Upright Row

40e x 3 x 10r

Paused T-Bar Row

180 x 5 x 6r

EZ Skullcrushers

85 x 10, 10, 10, 8

## Sunday, August 30, 2015

### W1 - New Cycle - Squats

August 31, 2015

Afternoon

262.2#

Week 1. Start of a new cycle. If anyone's interested I can let you know how I finally laid things out. It's a 10 week cycle with some of my stuff and others.

Niggled my back a little coming up from my last squat rep. Hope it's nothing.

Squat

45 x 4 x 3r

135 x 3

225 x 2

315 x 1

365 x 7 x 3r

Seated Band Leg Curl w/hold

Avr + MM x 3 x 10r

Seated DB Shrug w/3s contraction

65e x 3 x 10r

McGill Pull-ups - Wide

BW x 9r

Standing Band Crunch

HY x 3 x 15r

Afternoon

262.2#

Week 1. Start of a new cycle. If anyone's interested I can let you know how I finally laid things out. It's a 10 week cycle with some of my stuff and others.

Niggled my back a little coming up from my last squat rep. Hope it's nothing.

Squat

45 x 4 x 3r

135 x 3

225 x 2

315 x 1

365 x 7 x 3r

Seated Band Leg Curl w/hold

Avr + MM x 3 x 10r

Seated DB Shrug w/3s contraction

65e x 3 x 10r

McGill Pull-ups - Wide

BW x 9r

Standing Band Crunch

HY x 3 x 15r

## Friday, August 28, 2015

### Deload Bench and an Ugly Mini-card Deck Tear

August 28, 2015

Before Supper

Deload. First time playing with my bench block. I think I'll get a bunch of use out of it.

Bench Press - 22" Grip, 2-Board

45 x 3 x 10r

135 x 5

185 x 5

225 x 3

Cluster Set - 10 breaths between mini-sets

275 x 3-3-3-2-2-2-2

Ring Rows

BW x 3 x 10r

Decided to try a mini-deck tear today too. It went. Ugly but she went. First time trying this in probably a couple of years. Some stuff is starting to come back as far as technique tweaks.

http://www.youtube.com/watch?v=9j2fDBqEgFQ

Before Supper

Deload. First time playing with my bench block. I think I'll get a bunch of use out of it.

Bench Press - 22" Grip, 2-Board

45 x 3 x 10r

135 x 5

185 x 5

225 x 3

Cluster Set - 10 breaths between mini-sets

275 x 3-3-3-2-2-2-2

Ring Rows

BW x 3 x 10r

Decided to try a mini-deck tear today too. It went. Ugly but she went. First time trying this in probably a couple of years. Some stuff is starting to come back as far as technique tweaks.

http://www.youtube.com/watch?v=9j2fDBqEgFQ

## Thursday, August 27, 2015

### Deload Deads - Learn to Sumo

August 27, 2015

Before Supper

BW 261.0#

Deload. Figured while on my deload I may as well start with a couple form changes for my next cycle; sumo and hook grip. Never done a lot of sumo in the past and my main cue is to try and tea-bag the bar. As for hook grip I don't think I've done much of it for a couple of years but I know my last deadlift PR's were with a hook.

I worked up until my last two work sets using the hook then went to the straps. First time in ages for these as well. I tried a reverse grip pull for my second rep of my first set and it felt like crap. Thumbs are nice and numb now anyways and are getting a little colour under the nails.

Sumo Deads

135 x 3 x 3r

225 x 2

315 x 2

365 x 1

405 x 1

455 x 5 x 2r

T-bar Rows

135 x 30

Band GM's

HY x 30

http://www.youtube.com/watch?v=f3XB0QOKZbc

Before Supper

BW 261.0#

Deload. Figured while on my deload I may as well start with a couple form changes for my next cycle; sumo and hook grip. Never done a lot of sumo in the past and my main cue is to try and tea-bag the bar. As for hook grip I don't think I've done much of it for a couple of years but I know my last deadlift PR's were with a hook.

I worked up until my last two work sets using the hook then went to the straps. First time in ages for these as well. I tried a reverse grip pull for my second rep of my first set and it felt like crap. Thumbs are nice and numb now anyways and are getting a little colour under the nails.

Sumo Deads

135 x 3 x 3r

225 x 2

315 x 2

365 x 1

405 x 1

455 x 5 x 2r

T-bar Rows

135 x 30

Band GM's

HY x 30

http://www.youtube.com/watch?v=f3XB0QOKZbc

## Tuesday, August 25, 2015

### Deload - Bench

August 25, 2015

Before Supper

Deload. Decided to see if I can still tear cards. Yep. Not as fast or fluid as the old days and it did hurt the skin but she still got done.

Bench Press - Ring on Ring

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

255 x 2

275 x 5 x 2r

Dip

BW x 3 x 10r

Meadows Row

50 x 10

75 x 3 x 10r

http://www.youtube.com/watch?v=w6tmAiTc-Y0

Before Supper

Deload. Decided to see if I can still tear cards. Yep. Not as fast or fluid as the old days and it did hurt the skin but she still got done.

Bench Press - Ring on Ring

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

255 x 2

275 x 5 x 2r

Dip

BW x 3 x 10r

Meadows Row

50 x 10

75 x 3 x 10r

http://www.youtube.com/watch?v=w6tmAiTc-Y0

## Monday, August 24, 2015

### Deload Squats - Learning High Bar

August 24, 2015

Before Supper

BW 261.2#

Deloading. Decided to play with high bar squats for a changed. Guessed they'd be 10% less than my low bar so about 475 for a 1RM but I haven't tested it. These chewed up a new spot on the back and took a bit to feel stable. Also was something different for figuring out depth.

Use 5x2r at 80% or 5x3r at 70% for deloading. Light enough to not be stressful but enough work that a guy shouldn't regress.

High Bar Squat

45 x 4 x 3r

135 x 3

225 x 2

315 x 1

335 x 5 x 3r

KB Farmers Walk

90e x 4 laps, ~1:30 - 2:00

http://www.youtube.com/watch?v=3R24_66wGBg&sns=em

Before Supper

BW 261.2#

Deloading. Decided to play with high bar squats for a changed. Guessed they'd be 10% less than my low bar so about 475 for a 1RM but I haven't tested it. These chewed up a new spot on the back and took a bit to feel stable. Also was something different for figuring out depth.

Use 5x2r at 80% or 5x3r at 70% for deloading. Light enough to not be stressful but enough work that a guy shouldn't regress.

High Bar Squat

45 x 4 x 3r

135 x 3

225 x 2

315 x 1

335 x 5 x 3r

KB Farmers Walk

90e x 4 laps, ~1:30 - 2:00

http://www.youtube.com/watch?v=3R24_66wGBg&sns=em

## Saturday, August 22, 2015

### Press Assistance

August 22, 2015

Before Supper

An assistance day. Moved pretty quick. Thinking again after some more reading and listening. If a guy's getting stronger he should be able to handle more volume too. Going to keep my reps per set low over the next cycle as shown but I'm going to keep the assistance reps at 5 and under and increase the amount of sets. We'll see how she goes.

Spoto Press - 3s Pauses

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

255 x 6 x 4r

Paused D-handle Pulldowns

175 x 6 x 4r

Face Pulls x 100r

BW Skullcrushers x 3 x 15r

Band Curls (hooked to the rack and using an EZ attachment. Feels like a preacher with more on the bottom)

LT x 3 x 15r

Before Supper

An assistance day. Moved pretty quick. Thinking again after some more reading and listening. If a guy's getting stronger he should be able to handle more volume too. Going to keep my reps per set low over the next cycle as shown but I'm going to keep the assistance reps at 5 and under and increase the amount of sets. We'll see how she goes.

Spoto Press - 3s Pauses

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

255 x 6 x 4r

Paused D-handle Pulldowns

175 x 6 x 4r

Face Pulls x 100r

BW Skullcrushers x 3 x 15r

Band Curls (hooked to the rack and using an EZ attachment. Feels like a preacher with more on the bottom)

LT x 3 x 15r

## Thursday, August 20, 2015

### Deload - Back

August 20, 2015

Before Supper

Deload Back. Just some futzing around.

T-Bar Row w/D Handle

90 x 8

135 x 8

180 x 8

225 x 3 x 8r

McGill Chins w/Rock Rings - Slow Ecc

BW x 15r total - singles and doubles

Farmers Picks & Holds

140e x 10s

210e x 10s

260e x 10s

310e x ~13s

## Wednesday, August 19, 2015

### New Program

Well some thoughts on some new programming to work at some higher percentages and lower reps to coincide with the need to spare muscle, diminish glycogen/ATP need, and stay fresh.

Bench. Something I thought up a while back kinda based on some of Jake Sullivan's programming that worked well for me a while back. Basically it'll be start with 7x3r with the last set pushed to an AMRAP, RPE9. Once I fail to hit the minimum reps on that set (3) I'll drop to 7x2r for the next week with the same philosophy and when that stalls out I'll go to 7x1r. This should get me to 95% plus at about 8 weeks. Deload the next week the attempt a new PR and take another run. Assistance will be upper back, triceps, deltas. For a second day I'll be working the Spoto, floor, and pin pressing.

Squats: I'll do it similar to the above but Jake's method with only 3 worksite then dropping to some AMRAP at 85% of the working weight, pause squats, etc.

Deads. On of Rex's programs I've had success with before. I think I'll work my hook grip again. Looking back in my notes that's how I achieved my last PR. Pain makes me move haha!

Week 1: Work up to a 1RM, 5x1r with 90-95% of that days max

Week 2: Work up to a 1RM, 3x5r with 80% of that days max

Week 3: No reads, just back accessories

Repeat cycle twice more trying to add singles on week 1.

On the 2nd week of the 3rd cycle cut to 3x3r with 80% and no accessories.

Attempt a max on week 10.

Some kind of back work every workout and get some light farmers walks in every week.

That's the plan anyways.

## Friday, August 14, 2015

### W7 - Press Accessory

August 14, 2015

Before Supper

Week 7. Feel really beat up from yesterday's workout. Kept it minimal today.

Spoto Press - 3s Pauses

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

250 x 6 x 4r

Paused KB Row - 3s

86 x 6 x 4r

Some clubbell work for my shoulders.

Before Supper

Week 7. Feel really beat up from yesterday's workout. Kept it minimal today.

Spoto Press - 3s Pauses

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

250 x 6 x 4r

Paused KB Row - 3s

86 x 6 x 4r

Some clubbell work for my shoulders.

## Thursday, August 13, 2015

### W7 - Deads

August 13, 2015

Before Supper

Week 7. Felt okay but the big lifts weren't there today. Might be mental and that I've lost 6# in the past week. Not the opportune time to diet in the last couple of peak weeks but I'm disgusted with being a fatty again. Time to drop to around 230 again.

I also think I need to play more at 90% plus with my pulls to feel the grind. When they start getting up there I just stall. Think I'll probably keep working at 90% and better with a couple of chains to help push my finish.

Warm-up within 10 minutes

Squat 45/45/95/135 x 5

Pulldown 150 x 15

Low Row 150 x 15

Deadlift

135 x 4, 3, 2

225 x 2

315 x 1

365 x 1

405 x 1

455 x 1

495 x 1

525 x 1

545 x 1

555 x F

495 x 3 x 1r

495 +1 chains x 1

495 +2 chains x 1

D Pulldowns

150 x 2 x 15r

D T-bar Row

135 x 2 x 15r

Crunches

BW x 2 x 25r

## Tuesday, August 11, 2015

### W7 Bench 12 Worksets Cause I Suck

August 11, 2015

Before Supper

Week 7. Well I missed my 4th rep on the first set. I think it's just too big of a jump for me. I was close though and held it for a bit. It would've been a 345 max based on the 4 so I went up to 305 for triples which would be 335 so well over 90% for my work sets.

I focused on my pauses more and went for way longer pauses with the 315's and they felt good. Tried 325 for a long pause but it was just to much at this point in my workout anyways.

Bench Press

45 x 4 x 8r

135 x 5

185 x 4

225 x 2

255 x 1

275 x 1

Start recording

300 x 3

305 x 3, 2, 2, 2, 2, 2

315 x 4 x 1r

CG Bench

225 x 3 x 7r

Giant Set

Body weight Skullcrushers x 3 x 20r

Face Pulls MM x 3 x 20r

Band Curl MM x 3 x 20r

http://www.youtube.com/watch?v=k6gariPlfnQ

Before Supper

Week 7. Well I missed my 4th rep on the first set. I think it's just too big of a jump for me. I was close though and held it for a bit. It would've been a 345 max based on the 4 so I went up to 305 for triples which would be 335 so well over 90% for my work sets.

I focused on my pauses more and went for way longer pauses with the 315's and they felt good. Tried 325 for a long pause but it was just to much at this point in my workout anyways.

Bench Press

45 x 4 x 8r

135 x 5

185 x 4

225 x 2

255 x 1

275 x 1

Start recording

300 x 3

305 x 3, 2, 2, 2, 2, 2

315 x 4 x 1r

CG Bench

225 x 3 x 7r

Giant Set

Body weight Skullcrushers x 3 x 20r

Face Pulls MM x 3 x 20r

Band Curl MM x 3 x 20r

http://www.youtube.com/watch?v=k6gariPlfnQ

## Monday, August 10, 2015

### W7 JJ - Squat

August 10, 2015

Before Supper

Week 7. Gail came down and started to work with the weights again. Proud of her as it's big deal to come and get wobbly legs and try this stuff again in front of me. Built a really simple A/B workout with a hinge, press, pull, abs, and arm component. Everything for 3 x 8r although some are at 3 x 5r until she gets dialed in a bit. Progression will be based on bettering these reps for a bit.

Happy to hit another front squat PR with 365# x 1 with a belt and my TK sleeves. I'll back off from here to ramp up again over the next 8 week cycle.

Front Squat

Front Squat

45 x 4 x 3r

135 x 3

185 x 1

225 x 1

275 x 1

315 x 1

335 x 1

365 x 1

Squat

225 x 2 x 4r

315 x 1

365 x 1

390 x 1 - didn't feel "right"

315 x 5 - nope. Hips don't like it today.

Hip Belt Squats

90 x 10

135 x 3 x 10r

Video for Geralt

## Saturday, August 8, 2015

### W6 Press Assistance

August 8, 2015

Evening

Week 6.

Spoto Press - Full 3 second pauses

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

245 x 6 x 4r

Paused T-Bar Row w/fat D - 3 second contractions

135 x 4

189 x 5 x 4r

Kneeling One-armed LM Press

90 x 6/- drop weight until I get my form dialed in

70 x 10

DB Row

125 x 10

Evening

Week 6.

Spoto Press - Full 3 second pauses

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

245 x 6 x 4r

Paused T-Bar Row w/fat D - 3 second contractions

135 x 4

189 x 5 x 4r

Kneeling One-armed LM Press

90 x 6/- drop weight until I get my form dialed in

70 x 10

DB Row

125 x 10

Labels:
Bench Press,
DB Row,
Row,
Shoulder Press

## Thursday, August 6, 2015

### DB Row 100 x 46/45

August 6, 2015

Before Supper

Week 6. Bit of a deload before trying to PR on pulls next week. Gave a crack at the dumbbell row challenge and failed out but I think I've got it without having trained biceps and lats the day before so I'll try again Saturday.

SLDL out over toes

135 x 2 x 8r

185 x 8

225 x 2 x 8r

Strapless DB Row

100 x 47 right, 45 left - like Josh said, "deep water"

Before Supper

Week 6. Bit of a deload before trying to PR on pulls next week. Gave a crack at the dumbbell row challenge and failed out but I think I've got it without having trained biceps and lats the day before so I'll try again Saturday.

SLDL out over toes

135 x 2 x 8r

185 x 8

225 x 2 x 8r

Strapless DB Row

100 x 47 right, 45 left - like Josh said, "deep water"

## Wednesday, August 5, 2015

### W6 - RBBP 290 x 5 x 4r

August 5, 2015

Before Supper

Week 6. Couldn't get my 5's today either so I figured I'd go with 4's for 4-5 sets to stay at the high end of the Prilepin table. The 4th and 5th set I widened my grip back out to my middle fingers back on the rings and think I'm stronger there and probably could've gotten my 5's with that grip.

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

255 x 1

275 x 1

290 x 5 x 4r

CG Bench - my triceps are apparently cooked

255 x 4

225 x 6, 5

Stiff Arm Pulldowns

100 x 3 x 10r

Superset

Band Pushdowns LT x 4 x 20r

Band Curls MM x 4 x 20r

Before Supper

Week 6. Couldn't get my 5's today either so I figured I'd go with 4's for 4-5 sets to stay at the high end of the Prilepin table. The 4th and 5th set I widened my grip back out to my middle fingers back on the rings and think I'm stronger there and probably could've gotten my 5's with that grip.

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

255 x 1

275 x 1

290 x 5 x 4r

CG Bench - my triceps are apparently cooked

255 x 4

225 x 6, 5

Stiff Arm Pulldowns

100 x 3 x 10r

Superset

Band Pushdowns LT x 4 x 20r

Band Curls MM x 4 x 20r

Labels:
Bench Press,
Curl,
Pressdown,
Stiff Arm Pulldowns

### W6 - RBBP Attempt 1

Week 6. Crappy attempt at a workout. I'll try again tomorrow. I ended up taking the afternoon off of work nauseas and with a nasty headache and ended up sleeping until 4. Tried to get some pep for the workout but it wasn't there. Yesterday's squats probably have something to do with it as well I'm guessing.

Bench Press

Warm-up to 290 x 4, 4, 3

I was supposed to get 5's but I think it's too much of a jump based on a projected max. Got pinned attempting a 5th on the first set, feet skipped out and got pinned attempting a 4th on the last set. Good enough time to call it and regroup.

Bench Press

Warm-up to 290 x 4, 4, 3

I was supposed to get 5's but I think it's too much of a jump based on a projected max. Got pinned attempting a 5th on the first set, feet skipped out and got pinned attempting a 4th on the last set. Good enough time to call it and regroup.

## Monday, August 3, 2015

### W6 JJ - Squat 470 x a few

August 3, 2015

Afternoon

Week 6. Didn't eat today but felt okay. Paused the last 470 rep for funzies.

Squat

45 x 4 x 3r

135 x 3

225 x 2

315 x 1

365 x 1

405 x 1

435 x 1

455 x 1

470 x 2, 2, 2, 2, 1, 1

Hatfield Squat

44 x 3

134 x 3

224 x 2

314 x 2 x 8r

Heavy Band Crunch 3 x 15r

Enough. Got barbecue to eat mang!

Afternoon

Week 6. Didn't eat today but felt okay. Paused the last 470 rep for funzies.

Squat

45 x 4 x 3r

135 x 3

225 x 2

315 x 1

365 x 1

405 x 1

435 x 1

455 x 1

470 x 2, 2, 2, 2, 1, 1

Hatfield Squat

44 x 3

134 x 3

224 x 2

314 x 2 x 8r

Heavy Band Crunch 3 x 15r

Enough. Got barbecue to eat mang!

## Thursday, July 30, 2015

### W5 JJ - Press

July 30, 2015

Before Supper

Week 5. I think I lose a bit of stability doing dead's the day before. I was going to do 4 x 6r but decided to cut 'er back to a few triples instead based on how it was going.

Strictish Press

45 x 4 x 8r

95 x 5

135 x 5

160 x 2

185 x 1

200 x 7, 6, 3, 3, 3, 6

Paused Floor Press

135 x 5

190 x 15, 10-2

Attempted some 5 dimes pinching but it wasn't happening today. Got some nice slices though for my trouble.

Before Supper

Week 5. I think I lose a bit of stability doing dead's the day before. I was going to do 4 x 6r but decided to cut 'er back to a few triples instead based on how it was going.

Strictish Press

45 x 4 x 8r

95 x 5

135 x 5

160 x 2

185 x 1

200 x 7, 6, 3, 3, 3, 6

Paused Floor Press

135 x 5

190 x 15, 10-2

Attempted some 5 dimes pinching but it wasn't happening today. Got some nice slices though for my trouble.

## Wednesday, July 29, 2015

### W5 JJ - Deads 515 x 6 x 2r

July 29, 2015

Before Supper

Week 5. Not bad and feeling good for week 7. Switched my grip on the last set and niggled my wrist a bit. They each need proper warm-ups to supinate properly. Also need to shave down my callouses as I see a wreck coming.

Working at keeping my shins more perpendicular. We'll see.

Deadlift

135 x 4 x 3r

225 x 2

315 x 2

405 x 1

455 x 1 - first filmed set

495 x 1

515 x 6 x 2r

Dimels

135 x 3 x 15r

RR Pull-ups - explode up, 3 second neg

BW x 10 x 1r

Strapless DB Row

100 x 1 x 30r

Before Supper

Week 5. Not bad and feeling good for week 7. Switched my grip on the last set and niggled my wrist a bit. They each need proper warm-ups to supinate properly. Also need to shave down my callouses as I see a wreck coming.

Working at keeping my shins more perpendicular. We'll see.

Deadlift

135 x 4 x 3r

225 x 2

315 x 2

405 x 1

455 x 1 - first filmed set

495 x 1

515 x 6 x 2r

Dimels

135 x 3 x 15r

RR Pull-ups - explode up, 3 second neg

BW x 10 x 1r

Strapless DB Row

100 x 1 x 30r

## Tuesday, July 28, 2015

## Monday, July 27, 2015

### W5 RBBP - 300 x 3 x 3r

July 27, 2015

Before Supper

Week 5. Probably had the best control/pauses with the 300 x 3 x 3r yet so that's good progress. I also wanted to test something I read in an Eric Spoto article about your close grip bench should be within 10% of your comp. grip bench otherwise it's a weakness. I'm within the 10% based on my reps anyways and my training max.

Bench Press

45 x 3 x 3r

135 x 3

185 x 2

225 x 2

275 x 1

300 x 3 x 3r

Close Grip Bench Press

225 x 5

255 x 3 x 5r

Upright Row

85 x 3 x 15r

Low Row

300 x 3 x 10r - crap these are getting tough lol

Superset

Band Pressdowns

Lgt x 95r

Band Hammer Curl - tied off like a preacher

MM x 85r

Before Supper

Week 5. Probably had the best control/pauses with the 300 x 3 x 3r yet so that's good progress. I also wanted to test something I read in an Eric Spoto article about your close grip bench should be within 10% of your comp. grip bench otherwise it's a weakness. I'm within the 10% based on my reps anyways and my training max.

Bench Press

45 x 3 x 3r

135 x 3

185 x 2

225 x 2

275 x 1

300 x 3 x 3r

Close Grip Bench Press

225 x 5

255 x 3 x 5r

Upright Row

85 x 3 x 15r

Low Row

300 x 3 x 10r - crap these are getting tough lol

Superset

Band Pressdowns

Lgt x 95r

Band Hammer Curl - tied off like a preacher

MM x 85r

Labels:
Bench Press,
Curl,
Pressdown,
Row,
Upright Row

## Sunday, July 26, 2015

### W5 JJ -Squat

July 26, 2015

Afternoon

Week 5. Moving stuff up a day so I've got more free time over the long weekend.

Front squats are still moving good so that makes me happy.

No grip work today. Still a little cooked in the flexors from the crusher work the other day. Nothing gets right into the muscle bellies like thick bar work. For me anyways.

Front Squat

45 x 4 x 3r

135 x 2

185 x 2

225 x 1

275 x 1

315 x 1

335 x 1

355 x 1

Squat - Piston Style - each set with one breath as well

225 x 2 x 2r

315 x 1

365 x 6 x 4r

Sissy Squats BW x 4 x 8r

Seated Band Leg Curls Avr+MM x 3 x 15r

Afternoon

Week 5. Moving stuff up a day so I've got more free time over the long weekend.

Front squats are still moving good so that makes me happy.

No grip work today. Still a little cooked in the flexors from the crusher work the other day. Nothing gets right into the muscle bellies like thick bar work. For me anyways.

Front Squat

45 x 4 x 3r

135 x 2

185 x 2

225 x 1

275 x 1

315 x 1

335 x 1

355 x 1

Squat - Piston Style - each set with one breath as well

225 x 2 x 2r

315 x 1

365 x 6 x 4r

Sissy Squats BW x 4 x 8r

Seated Band Leg Curls Avr+MM x 3 x 15r

## Friday, July 24, 2015

### W4 JJ - Press

July 24, 2015

Before Supper

Week 4. Started with some other grip stuff today too. May be a comp. in Tucson to hit in October.

Strict Press

45 x 3 x 10r

95 x 5

135 x 3

150 x 3 x12r

Paused Floor Press

135 x 5

185 x 2 x 15r

Ring Curls x a bunch

Grip between sets

2" Crusher Deads

100 x 10

125 x 3 x 5r

45 Hubbing x a bunch

Before Supper

Week 4. Started with some other grip stuff today too. May be a comp. in Tucson to hit in October.

Strict Press

45 x 3 x 10r

95 x 5

135 x 3

150 x 3 x12r

Paused Floor Press

135 x 5

185 x 2 x 15r

Ring Curls x a bunch

Grip between sets

2" Crusher Deads

100 x 10

125 x 3 x 5r

45 Hubbing x a bunch

Labels:
Bench Press,
Curl,
Hubbing,
Pinch,
Rolling Handle,
Shoulder Press,
Thick Bar

## Thursday, July 23, 2015

### W4 JJ - Deads

July 23, 2015

Before Supper

Week 4. Bought some leggings. I know, I know but I wanted to see if I could wear them and get away from using talc for deadlifting. They work great! Plus I feel like I'm wandering around the basement nekkid so that's another plus.

Just making a note of no straps being used as I consider this a second grip day in the week.

Deadlift - first 2 worksets double overhand

135 x 4 x 3r

225 x 2

315 x 1

370 x 6 x 5r

Dimel Deads

135 x 2 x 15r

Chins w/Rock Rings - used the top hole for some singles

BW x 15r

Fat Handle T-Bar Row

225 x pfft! Couldn't get the base to stay together. I'll need to jig something up.

DB Row

100 x 1 x 25r

Before Supper

Week 4. Bought some leggings. I know, I know but I wanted to see if I could wear them and get away from using talc for deadlifting. They work great! Plus I feel like I'm wandering around the basement nekkid so that's another plus.

Just making a note of no straps being used as I consider this a second grip day in the week.

Deadlift - first 2 worksets double overhand

135 x 4 x 3r

225 x 2

315 x 1

370 x 6 x 5r

Dimel Deads

135 x 2 x 15r

Chins w/Rock Rings - used the top hole for some singles

BW x 15r

Fat Handle T-Bar Row

225 x pfft! Couldn't get the base to stay together. I'll need to jig something up.

DB Row

100 x 1 x 25r

## Wednesday, July 22, 2015

## Tuesday, July 21, 2015

### W4 RBBP - 295 x 4 x 4r

July 21, 2015

Before Supper

Week 4 RBBP. Really dozy today. Controlled my bench reps but really made sure I got a good pause on my last rep of my last set. Happy as well that I was able to grind out a couple of them. Typically when I stall, I stop so I must be getting a little more tricep power or finding a better groove.

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

275 x 1

295 x 4 x 4r

Dip

BW x 3 x 10r

Upright Row

85 x 5

125 x 3 x 8r

Low Row

295 x 3 x 8r

BW Skullcrushers

BW x 3 x 20r

Before Supper

Week 4 RBBP. Really dozy today. Controlled my bench reps but really made sure I got a good pause on my last rep of my last set. Happy as well that I was able to grind out a couple of them. Typically when I stall, I stop so I must be getting a little more tricep power or finding a better groove.

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

275 x 1

295 x 4 x 4r

Dip

BW x 3 x 10r

Upright Row

85 x 5

125 x 3 x 8r

Low Row

295 x 3 x 8r

BW Skullcrushers

BW x 3 x 20r

Labels:
Bench Press,
Dip,
Row,
Skull Crusher,
Upright Row

## Monday, July 20, 2015

### W4 JJ - Squat

July 20, 2015

Before Supper

Week 4. Played around with some more grip tonight. Hands were too cooked to do much with the Baby Inch by the time I got to it.

I also wanted to try something different for my quads so I tried sissy squats for the first time. I could've done a lot more reps per set but I figured I'd best see how I feel after these and they did build up good. More towards the centre of the thigh and up I feel them.

Squat

45 x 3 x 3r

135 x 3

225 x 2

315 x 1

365 x 1

405 x 1

440 x 6 x 2r

Paused Squats

375 x 3 x 3r

3-Way Calf Raises

BW x 40, 30, 25

Sissy Squats

BW x 5 x 5r

Grip done between other sets

Grippers, warm-up to

GHP5 x 3

GHP5 30mm Block x 3 x 5r

HG250 Bouncies w/25# x 3 x 5r

Some 40# blob picks and a right handed curl.

Some Baby Inch hops to about knee level.

Before Supper

Week 4. Played around with some more grip tonight. Hands were too cooked to do much with the Baby Inch by the time I got to it.

I also wanted to try something different for my quads so I tried sissy squats for the first time. I could've done a lot more reps per set but I figured I'd best see how I feel after these and they did build up good. More towards the centre of the thigh and up I feel them.

Squat

45 x 3 x 3r

135 x 3

225 x 2

315 x 1

365 x 1

405 x 1

440 x 6 x 2r

Paused Squats

375 x 3 x 3r

3-Way Calf Raises

BW x 40, 30, 25

Sissy Squats

BW x 5 x 5r

Grip done between other sets

Grippers, warm-up to

GHP5 x 3

GHP5 30mm Block x 3 x 5r

HG250 Bouncies w/25# x 3 x 5r

Some 40# blob picks and a right handed curl.

Some Baby Inch hops to about knee level.

## Saturday, July 18, 2015

### W3 JJ - Press 195 x 8, 8, 9

July 18, 2015

Week 3. Barbell's and barbecue! Not as solid as I'd like on the presses and dipped a bit on the 9th.

Strict Press

45 x 3 x 10r

95 x 5

135 x 3

155 x 2

175 x 2

195 x 8, 8, 9

Floor Press - deadstop the bottom of each

45 x 2 x 8r

135 x 8

185 x 15, 14 - well that caught up to me!

Superset

Seated Hammer Curls 40e x 3 x 10r

Tate Press 40e x 3 x 10r

Week 3. Barbell's and barbecue! Not as solid as I'd like on the presses and dipped a bit on the 9th.

Strict Press

45 x 3 x 10r

95 x 5

135 x 3

155 x 2

175 x 2

195 x 8, 8, 9

Floor Press - deadstop the bottom of each

45 x 2 x 8r

135 x 8

185 x 15, 14 - well that caught up to me!

Superset

Seated Hammer Curls 40e x 3 x 10r

Tate Press 40e x 3 x 10r

Labels:
Curl,
Floor Press,
Shoulder Press,
Tate Press

## Thursday, July 16, 2015

### W3 JJ - Deads

July 16, 2015

Before Supper

Week 3. Losing some of my zazz on deads over the past few weeks. Just can't get into them. Might start alternating deads and a heavy back, deadlift assistance day every other workout.

Got foot cramps really bad after 455 so I went barefoot after that.

Deadlift

135 x 4 x 3r

225 x 2 x 2r

315 x 1

405 x 7 - thought it was 8 until I watched the video

455 x 1

485 x 5 x 2r, 5

Speed Pulls

315 x 12 x 1r

Pull-ups

BW x 3, 3, 2, 2, 2, 1

Fat Handled T-Bar Row

135 x 5

185 x 8

210 x 3 x 8r

Before Supper

Week 3. Losing some of my zazz on deads over the past few weeks. Just can't get into them. Might start alternating deads and a heavy back, deadlift assistance day every other workout.

Got foot cramps really bad after 455 so I went barefoot after that.

Deadlift

135 x 4 x 3r

225 x 2 x 2r

315 x 1

405 x 7 - thought it was 8 until I watched the video

455 x 1

485 x 5 x 2r, 5

Speed Pulls

315 x 12 x 1r

Pull-ups

BW x 3, 3, 2, 2, 2, 1

Fat Handled T-Bar Row

135 x 5

185 x 8

210 x 3 x 8r

## Tuesday, July 14, 2015

### W3 RBBP 280 x 4 x 5r

July 14, 2015

Before Supper

Week 3. Did the weight for the same as my first time around but hit all of my reps and did it controlled. Pinkies on the rings experiment still.

Rushed

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

255 x 1

280 x 4 x 5r

Dip

BW x 2 x 10r

Upright Row

85 x 8

125 x 2 x 8r

Low Row

275 x 3 x 8r

Before Supper

Week 3. Did the weight for the same as my first time around but hit all of my reps and did it controlled. Pinkies on the rings experiment still.

Rushed

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

255 x 1

280 x 4 x 5r

Dip

BW x 2 x 10r

Upright Row

85 x 8

125 x 2 x 8r

Low Row

275 x 3 x 8r

## Monday, July 13, 2015

### W3 JJ - Squat

July 13, 2015

Before Hot-dogs

Week 3. Kankle is freaking huge on the leg that was tattooed on Friday. Anywho, work needs to happen.

Front Squat

45 x 3 x 3r

135 x 2

185 x 1

225 x 1

275 x 1

315 x 1

345 x 1 - I think it's a PR. Felt a ways from my max yet.

Piston Squatting

225 x 3

315 x 1

340 x 6 x 5r

Superset

Banded Leg Curl Avr+MM x 2 x 15r

Weighted Crunch 55 x 2 x 12r

Gripper work between squat sets. Warmed up to:

Parallel Set - GHP5 x 3, 4

30mm Block Set - GHP5 x 2 x 4r

Strap hold w/5# - GHP5 x 1

3rd set of piston squats

https://instagram.com/p/5GKvZ4SmPF/

The 345 front squat

https://instagram.com/p/5GGKnJymID/

Before Hot-dogs

Week 3. Kankle is freaking huge on the leg that was tattooed on Friday. Anywho, work needs to happen.

Front Squat

45 x 3 x 3r

135 x 2

185 x 1

225 x 1

275 x 1

315 x 1

345 x 1 - I think it's a PR. Felt a ways from my max yet.

Piston Squatting

225 x 3

315 x 1

340 x 6 x 5r

Superset

Banded Leg Curl Avr+MM x 2 x 15r

Weighted Crunch 55 x 2 x 12r

Gripper work between squat sets. Warmed up to:

Parallel Set - GHP5 x 3, 4

30mm Block Set - GHP5 x 2 x 4r

Strap hold w/5# - GHP5 x 1

3rd set of piston squats

https://instagram.com/p/5GKvZ4SmPF/

The 345 front squat

https://instagram.com/p/5GGKnJymID/

## Saturday, July 11, 2015

### W2 Press

July 11, 2015

Before Supper

Week 2. Really bagged today. Up until 12:30-1:00 AM this morning getting tattooed since supper time yesterday. Outside of the leg sucks just by having to get twisted and rotated out for the artist to work.

Didn't feel like pressing outside today.

Seated Press

45 x 3 x 10r

95 x 5

135 x 3

150 x 10, 8, 6

Spoto Press - 3 second rests

135 x 2 x 3r

235 x 6 x 4r

Superset

Barbell Row 225 x 3 x 10r

Band Pressdowns LGT x 30, 20, 20

Changed up my grip to have my pinkies on the rings. Looks like I'm a bit more vertical so it should translate to more strength hopefully.

Old grip with middle finger on the rings on top and the pinkies on the rings in the lower picture.

Before Supper

Week 2. Really bagged today. Up until 12:30-1:00 AM this morning getting tattooed since supper time yesterday. Outside of the leg sucks just by having to get twisted and rotated out for the artist to work.

Didn't feel like pressing outside today.

Seated Press

45 x 3 x 10r

95 x 5

135 x 3

150 x 10, 8, 6

Spoto Press - 3 second rests

135 x 2 x 3r

235 x 6 x 4r

Superset

Barbell Row 225 x 3 x 10r

Band Pressdowns LGT x 30, 20, 20

Changed up my grip to have my pinkies on the rings. Looks like I'm a bit more vertical so it should translate to more strength hopefully.

Old grip with middle finger on the rings on top and the pinkies on the rings in the lower picture.

Labels:
Bench Press,
Pressdown,
Row,
Shoulder Press

## Thursday, July 9, 2015

### W2 JJ - Deads

July 9, 2015

Before Supper

Week 2.

Deadlift

135 x 3 x 3r

225 x 2

315 x 1

340 x 6 x 5r

First 3 worksets done double overhand. Supinated with the right after and feels a bit tweaky in my wrist.

SLDL

225 x 2 x 15r

Way out in front of my toes

NG / Chin / Pull-ups

BW x 2 x 2r each - 12r total

Band Crunch

Hvy x 6 x 15r

Before Supper

Week 2.

Deadlift

135 x 3 x 3r

225 x 2

315 x 1

340 x 6 x 5r

First 3 worksets done double overhand. Supinated with the right after and feels a bit tweaky in my wrist.

SLDL

225 x 2 x 15r

Way out in front of my toes

NG / Chin / Pull-ups

BW x 2 x 2r each - 12r total

Band Crunch

Hvy x 6 x 15r

Labels:
Abs,
Chins,
Deadlift,
Pullups,
Stiff Legged DL

## Tuesday, July 7, 2015

### W2 - RBBP 295 x 5 x 3r

July 7, 2015

Before Supper

Week 2. Felt good.

Bench Press

45 x 4 x 10r

135 x 5

185 x 3

225 x 2

275 x 2

295 x 5 x 3r

Dip

BW x 2 x 10r

Upright Row

35 x 8

85 x 8

125 x 2 x 8r

Low Row

250 x 3 x 10r

Rear Ring Fly

BW x 3 x 10r

Bodyweight Skullcrushers

BW x 4 x 15r

Before Supper

Week 2. Felt good.

Bench Press

45 x 4 x 10r

135 x 5

185 x 3

225 x 2

275 x 2

295 x 5 x 3r

Dip

BW x 2 x 10r

Upright Row

35 x 8

85 x 8

125 x 2 x 8r

Low Row

250 x 3 x 10r

Rear Ring Fly

BW x 3 x 10r

Bodyweight Skullcrushers

BW x 4 x 15r

Labels:
Bench Press,
Dip,
Rear Fly,
Row,
Upright Row

## Monday, July 6, 2015

### W2 JJ - Squats

July 6, 2015

Before Supper

Week 2. Second day playing with grippers since Friday. Feel pretty good to make some substantial gains if this is my current base.

Replacing the speed squats in this cycle with paused squats. Cause I like em!

Also just wearing my TK sleeves again this cycle.

Squat

45 x 3 x 3r

135 x 3

225 x 2

315 x 1

365 x 1

415 x 8 x 2r

Paused Squats

365 x 3 x 2r

Giant Set

45' Back Raise 52# x 3 x 8r

Band Leg Curl Avr+MM x 3 x 12r

Weighted Crunch 55 x 3 x 10r

Parallel Grippers - Between Squat Sets

T x 10

GHP5 x 3

2.5 x 1

3 (146#) - Right x close, 1, Left x 1, miss

GHP5 x 3 x 5r

Before Supper

Week 2. Second day playing with grippers since Friday. Feel pretty good to make some substantial gains if this is my current base.

Replacing the speed squats in this cycle with paused squats. Cause I like em!

Also just wearing my TK sleeves again this cycle.

Squat

45 x 3 x 3r

135 x 3

225 x 2

315 x 1

365 x 1

415 x 8 x 2r

Paused Squats

365 x 3 x 2r

Giant Set

45' Back Raise 52# x 3 x 8r

Band Leg Curl Avr+MM x 3 x 12r

Weighted Crunch 55 x 3 x 10r

Parallel Grippers - Between Squat Sets

T x 10

GHP5 x 3

2.5 x 1

3 (146#) - Right x close, 1, Left x 1, miss

GHP5 x 3 x 5r

Labels:
Abs,
Back Raises,
Grippers,
Leg Curl,
Squat

## Saturday, July 4, 2015

### W1 JJ - Press

July 4, 2015

Afternoon

Week 1. First day doing any overhead pressing in a few weeks. Not as stable as I'd like but they all went up plus an extra rep on the last set.

Gripper vid was from yesterday's closes.

Strict Press

45 x 3 x 8r

95 x 5

135 x 3

165 x 1

190 x 8, 8, 9

110 x 20, 15, 10

3-Way Laterals

10e x 3 x 12r each way

Strict Pull-ups

BW x 6 x 2r

Afternoon

Week 1. First day doing any overhead pressing in a few weeks. Not as stable as I'd like but they all went up plus an extra rep on the last set.

Gripper vid was from yesterday's closes.

Strict Press

45 x 3 x 8r

95 x 5

135 x 3

165 x 1

190 x 8, 8, 9

110 x 20, 15, 10

3-Way Laterals

10e x 3 x 12r each way

Strict Pull-ups

BW x 6 x 2r

## Friday, July 3, 2015

### W1 JJ - Deads

July 3, 2015

Early

Week 1. Hot, boggy, too early. I hope that's enough excuses. Now to go buzz around in the Jetta for 6 or so hours...

Deadlift

135 x 4 x 3r

225 x 2

315 x 1

405 x 1

455 x 2, 3, 3, 3, 3 - little niggle in the right low back so I'll call it there.

Parallel Grippers

#1 x 10

#2 x 2

#2.5 x 3 x 3r - first time touching grippers in ages.

Strict NG Pull-ups

BW x 5 x 2r

Fat Handle T-Bar Row

135 x 8

185 x 4 x 8r

Early

Week 1. Hot, boggy, too early. I hope that's enough excuses. Now to go buzz around in the Jetta for 6 or so hours...

Deadlift

135 x 4 x 3r

225 x 2

315 x 1

405 x 1

455 x 2, 3, 3, 3, 3 - little niggle in the right low back so I'll call it there.

Parallel Grippers

#1 x 10

#2 x 2

#2.5 x 3 x 3r - first time touching grippers in ages.

Strict NG Pull-ups

BW x 5 x 2r

Fat Handle T-Bar Row

135 x 8

185 x 4 x 8r

## Wednesday, July 1, 2015

### W1 RBBP Part 2

July 1, 2015

Afternoon

Week 1. Decided to give yesterday's performance a little shaming. Needless to say after yesterday's benching and today's I'm good for a few days now. I don't even feel bad about missing my last rep haha!

I still feel really tired even with a good sleep last night. I'll have to keep my eye on it. I don't want a deload dammit!

Left out any tricep and chest assistance due to benching yesterday.

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

255 x 1

285 x 5 x 4r, 3

Upright Row

35 x 10

85 x 3 x 15r

Low Row

225 x 10

250 x 2 x 10r

Rear Ring Fly

BW x 3 x 8r

Afternoon

Week 1. Decided to give yesterday's performance a little shaming. Needless to say after yesterday's benching and today's I'm good for a few days now. I don't even feel bad about missing my last rep haha!

I still feel really tired even with a good sleep last night. I'll have to keep my eye on it. I don't want a deload dammit!

Left out any tricep and chest assistance due to benching yesterday.

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

255 x 1

285 x 5 x 4r, 3

Upright Row

35 x 10

85 x 3 x 15r

Low Row

225 x 10

250 x 2 x 10r

Rear Ring Fly

BW x 3 x 8r

Labels:
Bench Press,
Rear Fly,
Row,
Upright Row

## Tuesday, June 30, 2015

### W1 RRBP

June 30, 2015

Before Supper

Week 1 RRBP. So freaking bagged..... Heavy, pinned, sucked, stopped. Maybe I'll try again tomorrow.

Bench Press

45 x 3 x 10r

135 x 5

185 x 5

225 x 2

275 x 1

290 x 4, 4, 4, 3

285 x 3.....

Before Supper

Week 1 RRBP. So freaking bagged..... Heavy, pinned, sucked, stopped. Maybe I'll try again tomorrow.

Bench Press

45 x 3 x 10r

135 x 5

185 x 5

225 x 2

275 x 1

290 x 4, 4, 4, 3

285 x 3.....

## Monday, June 29, 2015

### W1 JJ - Squats, Cycle 3

June 29, 2015

Before Supper

Week 1, 3rd cycle. Super muggy and warm. Bad sleep last night because of the heat and stress.

Front Squat

45 x 3 x 3r

135 x 3

185 x 2

225 x 1

275 x 1

315 x 1

335 x 1

I'll keep pushing these up every week and see where I'm at.

Squat

225 x 2 x 2r

310 x 6 x 5r - piston squatting, fast and without lockouts

Giant Set

45' Back Raise x 3 x 12r

Band Leg Curl Avr x 3 x 20r

Weighted Crunch 40 x 3 x 12r

Took a video of my top two front squat sets and my second set of pistons just to indicate form.

Before Supper

Week 1, 3rd cycle. Super muggy and warm. Bad sleep last night because of the heat and stress.

Front Squat

45 x 3 x 3r

135 x 3

185 x 2

225 x 1

275 x 1

315 x 1

335 x 1

I'll keep pushing these up every week and see where I'm at.

Squat

225 x 2 x 2r

310 x 6 x 5r - piston squatting, fast and without lockouts

Giant Set

45' Back Raise x 3 x 12r

Band Leg Curl Avr x 3 x 20r

Weighted Crunch 40 x 3 x 12r

Took a video of my top two front squat sets and my second set of pistons just to indicate form.

## Saturday, June 27, 2015

### W8 - Final Day

June 27, 2015

Week 8. Holy crap it's hot! Humidex is moving us up a few degrees as well. Ended up really stressed and working late last night so I missed my deads. Headache and boiling today so I figured I'll just test for Josh's RBBP bench program. I'll run it for a cycle again and continue to use Jesse's squat and pull protocol.

I wanted this done quick.

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

280 x 5, 5, 5, 4, 5

I got out of groove on my 4th set by tagging my spotter chain but I managed to finish the rep. Worksets were just controlled, not paused.

Swiss Bar Row - Mid Grip

125 x 10

215 x 3 x 10r

Week 8. Holy crap it's hot! Humidex is moving us up a few degrees as well. Ended up really stressed and working late last night so I missed my deads. Headache and boiling today so I figured I'll just test for Josh's RBBP bench program. I'll run it for a cycle again and continue to use Jesse's squat and pull protocol.

I wanted this done quick.

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

280 x 5, 5, 5, 4, 5

I got out of groove on my 4th set by tagging my spotter chain but I managed to finish the rep. Worksets were just controlled, not paused.

Swiss Bar Row - Mid Grip

125 x 10

215 x 3 x 10r

## Wednesday, June 24, 2015

### W8 JJ - Bench

June 24, 2015

Before Supper

Week 8. I was hoping for a TnG double with my last 325 set but it wasn't in the cards today.

Bench Press

45 x 4 x 10r

135 x 5

185 x 3

225 x 1

275 x 1

305 x 1

325 x 5 x 1r

Add Red Slanger

325 x 1

365 x 1

385 x 1

Without Slanger

335 x pfft

Phil's Push-up Contest x 68r - thrashed my wrists

Before Supper

Week 8. I was hoping for a TnG double with my last 325 set but it wasn't in the cards today.

Bench Press

45 x 4 x 10r

135 x 5

185 x 3

225 x 1

275 x 1

305 x 1

325 x 5 x 1r

Add Red Slanger

325 x 1

365 x 1

385 x 1

Without Slanger

335 x pfft

Phil's Push-up Contest x 68r - thrashed my wrists

## Monday, June 22, 2015

### W8 JJ - Squat 485 x 3 x 2r

June 22, 2015

Before Supper

Week 8. Felt good. Short and sweet. With squats I'm definitely more of a grinder than an explosive dude for sure.

Squat

45 x 4 x 3r

135 x 3

225 x 2

315 x 1

365 x 1

405 x 1

455 x 1

485 x 3 x 2r - enough

315 x 10 - just to get some blood in there

Standing Calf Raises

BW x 35, 20, 20, 20

Before Supper

Week 8. Felt good. Short and sweet. With squats I'm definitely more of a grinder than an explosive dude for sure.

Squat

45 x 4 x 3r

135 x 3

225 x 2

315 x 1

365 x 1

405 x 1

455 x 1

485 x 3 x 2r - enough

315 x 10 - just to get some blood in there

Standing Calf Raises

BW x 35, 20, 20, 20

## Friday, June 19, 2015

### W7 JJ - Deads 540 x 3 x 2r, 1

June 19, 2015

Before Supper

Week 7. Felt okay but could've been better. Pretty sure I've got triples in me with better sleep, food, etc. Proud of slow grinding up that second rep of the third set. Typically not that good at it.

Had to switch my grip as my right wrist was way to sore to supinate for some reason.

Tight butthole

Deadlift

135 x 4 x 3r

225 x 3, 2

315 x 1

405 x 1

455 x 1

495 x 1 - start recording

520 x 1

540 x 3 x 2r, 1

Dats enough.

Before Supper

Week 7. Felt okay but could've been better. Pretty sure I've got triples in me with better sleep, food, etc. Proud of slow grinding up that second rep of the third set. Typically not that good at it.

Had to switch my grip as my right wrist was way to sore to supinate for some reason.

Tight butthole

Deadlift

135 x 4 x 3r

225 x 3, 2

315 x 1

405 x 1

455 x 1

495 x 1 - start recording

520 x 1

540 x 3 x 2r, 1

Dats enough.

## Wednesday, June 17, 2015

### W7 JJ - Bench

June 17, 2015

Before Supper

Week 7. Trying a different foot position. Any insights feel free to chime in. Did an extra couple of sets more TnG-ish of triples. Back is really pumped and achey after squatting on Monday then being cramped in a vehicle for 11 hours of driving sandwiching a two hour meeting. Fun.

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

275 x 1

305 x 5 x 2r, 2 x 3r

CG Bench

245 x 7, 5 - man. What happened?

Ring Row

BW x 5 x 20r

JM's w/2 chains each hand hooked on 10th link

3 x 25r

Before Supper

Week 7. Trying a different foot position. Any insights feel free to chime in. Did an extra couple of sets more TnG-ish of triples. Back is really pumped and achey after squatting on Monday then being cramped in a vehicle for 11 hours of driving sandwiching a two hour meeting. Fun.

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

275 x 1

305 x 5 x 2r, 2 x 3r

CG Bench

245 x 7, 5 - man. What happened?

Ring Row

BW x 5 x 20r

JM's w/2 chains each hand hooked on 10th link

3 x 25r

## Monday, June 15, 2015

### W7 JJ - Squat 385 x 6 x 4r

June 15, 2015

Before Supper

Week 7. Felt good. Decided to do paused reps on my last workset and they felt good. I've got a lot of potential traveling coming up over the next couple of weeks. We'll see how I feel tomorrow being stuffed in a vehicle for 10-12 hours. Typical after squat day....

Front Squats

45 x 4 x 3r - did the first two sets as back squats to warm up my elbows

135 x 2

225 x 2

275 x 3 x 2r

Squat

225 x 2 x 2r

315 x 1

365 x 1

385 x 6 x 4r - last set paused

Seated Band Leg Curl

Avr x 3 x 20r

X-Band March

2xAvr x 2 x 60s

Calf Raises

BW x 35, 25, 20

Before Supper

Week 7. Felt good. Decided to do paused reps on my last workset and they felt good. I've got a lot of potential traveling coming up over the next couple of weeks. We'll see how I feel tomorrow being stuffed in a vehicle for 10-12 hours. Typical after squat day....

Front Squats

45 x 4 x 3r - did the first two sets as back squats to warm up my elbows

135 x 2

225 x 2

275 x 3 x 2r

Squat

225 x 2 x 2r

315 x 1

365 x 1

385 x 6 x 4r - last set paused

Seated Band Leg Curl

Avr x 3 x 20r

X-Band March

2xAvr x 2 x 60s

Calf Raises

BW x 35, 25, 20

## Sunday, June 14, 2015

### W6 JJ - Press

June 14, 2015

Afternoon

Week 6. Barbecuing some St. Louis ribs and getting a workout in. Started in the rain, sun came out, ended in the rain.

Strict Press

45 x 3 x 10r

95 x 5

145 x 3 x 12r

110 x 20, 15, 10

3-Way Plate Raises

10# x 3 x 12r each way

Afternoon

Week 6. Barbecuing some St. Louis ribs and getting a workout in. Started in the rain, sun came out, ended in the rain.

Strict Press

45 x 3 x 10r

95 x 5

145 x 3 x 12r

110 x 20, 15, 10

3-Way Plate Raises

10# x 3 x 12r each way

## Wednesday, June 10, 2015

### W6 JJ - Bench

June 10, 2015

Early Afternoon

Week 6. Almost locked out my 5th on the last set with decent pauses. They sure seem longer on the bench than on the recording haha!

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

275 x 1

290 x 4 x 3r, 4

CG Bench Press - these really sucked today for some reason

245 x 6, 5,

Low Row

200 x 2 x 20r

Pullaparts

MM x 40, 35, 30

Superset

Chain Skullcrushers x 40, 30, 25

Chain Curls x 25, 20, 15

Early Afternoon

Week 6. Almost locked out my 5th on the last set with decent pauses. They sure seem longer on the bench than on the recording haha!

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

275 x 1

290 x 4 x 3r, 4

CG Bench Press - these really sucked today for some reason

245 x 6, 5,

Low Row

200 x 2 x 20r

Pullaparts

MM x 40, 35, 30

Superset

Chain Skullcrushers x 40, 30, 25

Chain Curls x 25, 20, 15

Labels:
Bench Press,
Curl,
Pull-Apart,
Row,
Skull Crusher

## Monday, June 8, 2015

### W6 JJ - Squats

June 8, 2015

Before Supper

Week 6. Felt okay other than before my forced to do some laundry after my first squat workset...... Oops

Squat

45 x 3 x 3r

135 x 3

225 x 2

315 x 1

365 x 1

405 x 1

435 x 1

460 x 6 x 2r

Speed Squats

305 x 6 x 2r

Seated Band Hammy Curls

Avr x 3 x 15r - low back was a bit pooped so I went with these instead of the GM's

Ring Row

BW x 2 x 25r

Before Supper

Week 6. Felt okay other than before my forced to do some laundry after my first squat workset...... Oops

Squat

45 x 3 x 3r

135 x 3

225 x 2

315 x 1

365 x 1

405 x 1

435 x 1

460 x 6 x 2r

Speed Squats

305 x 6 x 2r

Seated Band Hammy Curls

Avr x 3 x 15r - low back was a bit pooped so I went with these instead of the GM's

Ring Row

BW x 2 x 25r

## Sunday, June 7, 2015

### W5 JJ - Strict Press 185 x 8, 8, 10

June 7, 2015

Afternoon

Week 5. Very pleased with how my strict pressing is going so far this year it'll be good to test it in a month or so. With the 10 reps on my last set I'm possibly in that 240-250 strict range right now. Who knows where my push press would be but I'd assume at least another 20#.

Strict Press

45 x 3 x 10r

95 x 5

135 x 3

160 x 1

185 x 8, 8, 10

105 x 20, 15, 10

Plate Raise 3-Ways

10e x 2 x 12r

Barbell Curl

Bar x to niggled

Afternoon

Week 5. Very pleased with how my strict pressing is going so far this year it'll be good to test it in a month or so. With the 10 reps on my last set I'm possibly in that 240-250 strict range right now. Who knows where my push press would be but I'd assume at least another 20#.

Strict Press

45 x 3 x 10r

95 x 5

135 x 3

160 x 1

185 x 8, 8, 10

105 x 20, 15, 10

Plate Raise 3-Ways

10e x 2 x 12r

Barbell Curl

Bar x to niggled

## Friday, June 5, 2015

### W5 JJ - Deads

June 5, 2015

Before Supper

Week 5. Couldn't keep my pace from the last 5th week hitting 8 work sets in 15 minutes but I'm content with hitting 6. That's still a dozen reps at 90% of my working max in 15 minutes.

Deadlift

135 x 4 x 3r

225 x 2

315 x 1

365 x 1

405 x 1

455 x 1

505 x 6 x 2r in less than 15 minutes

Speed Pulls

335 x 10 x 1r

NG Chins

BW x 5 x 2r

Band GM's

Hvy Blk JS x 2 x 15r - Quite a bit tougher than the heavy blue bands I picked up a month or so back.

Weighted Crunches

40 x 4 x 12r

Before Supper

Week 5. Couldn't keep my pace from the last 5th week hitting 8 work sets in 15 minutes but I'm content with hitting 6. That's still a dozen reps at 90% of my working max in 15 minutes.

Deadlift

135 x 4 x 3r

225 x 2

315 x 1

365 x 1

405 x 1

455 x 1

505 x 6 x 2r in less than 15 minutes

Speed Pulls

335 x 10 x 1r

NG Chins

BW x 5 x 2r

Band GM's

Hvy Blk JS x 2 x 15r - Quite a bit tougher than the heavy blue bands I picked up a month or so back.

Weighted Crunches

40 x 4 x 12r

## Wednesday, June 3, 2015

### W5 JJ - Bench

June 3, 2015

Before Supper

Week 5. Going to start changing up my bench assistance to more like what I was doing during the RBBB stuff. Seems I keep losing zazz off of my bench.

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

255 x 1

275 x 4 x 3r, 6

250 x 10, 8

Low Cable Row

200 x 2 x 20r

Pullaparts

MM x 40, 30, 30

Superset

Chain Skullcrushers, 2 Chains E x 37, 25, 25, 13

Curls, 2 Chains x 35, 20, 15, 10

Before Supper

Week 5. Going to start changing up my bench assistance to more like what I was doing during the RBBB stuff. Seems I keep losing zazz off of my bench.

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

255 x 1

275 x 4 x 3r, 6

250 x 10, 8

Low Cable Row

200 x 2 x 20r

Pullaparts

MM x 40, 30, 30

Superset

Chain Skullcrushers, 2 Chains E x 37, 25, 25, 13

Curls, 2 Chains x 35, 20, 15, 10

Labels:
Bench Press,
Curl,
Pull-Apart,
Row,
Skull Crusher

## Monday, June 1, 2015

### W5 JJ - Squat

June 1, 2015

Before Supper

Week 5. Going for a brisk walk/jog later as well. I'll know better after I start. I went out for a quick 35 minutes a couple days ago as well.

Front Squat

45 x 4 x 3r

135 x 2

225 x 2 x 2r

275 x 2 x 2r

Squat

225 x 2 x 2r

315 x 1

355 x 5 x 4r, 8

BB GM's

205 x 3 x 8r

Before Supper

Week 5. Going for a brisk walk/jog later as well. I'll know better after I start. I went out for a quick 35 minutes a couple days ago as well.

Front Squat

45 x 4 x 3r

135 x 2

225 x 2 x 2r

275 x 2 x 2r

Squat

225 x 2 x 2r

315 x 1

355 x 5 x 4r, 8

BB GM's

205 x 3 x 8r

## Sunday, May 31, 2015

### W4 JJ - Press

May 31, 2015

Afternoon

Week 4. Bit of yard work and pressing.

Strict BB Press

45 x 3 x 10r

95 x 5

140 x 3 x 12r

100 x 20, 15, 10

BB Curl

Bar x 3 x 35r

Afternoon

Week 4. Bit of yard work and pressing.

Strict BB Press

45 x 3 x 10r

95 x 5

140 x 3 x 12r

100 x 20, 15, 10

BB Curl

Bar x 3 x 35r

## Friday, May 29, 2015

### W4 JJ - Deads

May 29, 2015

Before Supper

Week 4. Just a rep day.

Deadlift

135 x 4 x 3r

225 x 3

315 x 1

365 x 6 x 5r

TnG Deadlift

280 x 15 - one set was enough. These suck haha!

BB Row

280 x 3 x 6r

Weighted Crunches

40 x 4 x 10r - ouchy

Before Supper

Week 4. Just a rep day.

Deadlift

135 x 4 x 3r

225 x 3

315 x 1

365 x 6 x 5r

TnG Deadlift

280 x 15 - one set was enough. These suck haha!

BB Row

280 x 3 x 6r

Weighted Crunches

40 x 4 x 10r - ouchy

## Wednesday, May 27, 2015

### W4 JJ - Bench

May 27, 2015

Before Supper

Week 4. Alright but I wish I got a double. I need to stop frigging going for the maybe's on bench and crawling out from under the bar.

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 1

275 x 1

300 x 1

320 x 5 x 1r

Add Red Slingshot

320 x 6, 7, 8

KB Row

106e x 3 x 8r

Superset

Band Pressdowns Lgt x 35, 25, 25, 15

Band Hammer Curls Lgt x 20, 20, 20, 15

Before Supper

Week 4. Alright but I wish I got a double. I need to stop frigging going for the maybe's on bench and crawling out from under the bar.

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 1

275 x 1

300 x 1

320 x 5 x 1r

Add Red Slingshot

320 x 6, 7, 8

KB Row

106e x 3 x 8r

Superset

Band Pressdowns Lgt x 35, 25, 25, 15

Band Hammer Curls Lgt x 20, 20, 20, 15

## Monday, May 25, 2015

### W4 JJ - Squat

May 25, 2015

Before Supper

Week 4. I took a stim drink prior to today's workout and it effed me up. Been going a couple of months now without really taking anything zazzy. The buzz today had me bouncing off of the walls and I had a tough time staying focused. Weight and movements felt great but my brain was off course.

Squat

45 x 3 x 3r

135 x 3

225 x 2

315 x 1

365 x 1

405 x 1

435 x 6 x 2r - paused the last set. Easy peasy.

Speed Squat

280 x 6 x 2r - man these hit me. Not a bead of sweat today until I started these.

BB GM's

185 x 3 x 12r

Hanging Knee Raises

BW x 3 x 6r

Before Supper

Week 4. I took a stim drink prior to today's workout and it effed me up. Been going a couple of months now without really taking anything zazzy. The buzz today had me bouncing off of the walls and I had a tough time staying focused. Weight and movements felt great but my brain was off course.

Squat

45 x 3 x 3r

135 x 3

225 x 2

315 x 1

365 x 1

405 x 1

435 x 6 x 2r - paused the last set. Easy peasy.

Speed Squat

280 x 6 x 2r - man these hit me. Not a bead of sweat today until I started these.

BB GM's

185 x 3 x 12r

Hanging Knee Raises

BW x 3 x 6r

## Sunday, May 24, 2015

### W3 JJ - Strict Press

May 24, 2015

Afternoon

Week 3. Feeling good about hitting some good presses later this summer.

Strict Press

45 x 3 x 10r

95 x 5

135 x 3

160 x 2

180 x 3 x 8r

95 x 20, 15, 10

Poundstone Curl - First time curling in ages

Bar x 3 x 30r

Afternoon

Week 3. Feeling good about hitting some good presses later this summer.

Strict Press

45 x 3 x 10r

95 x 5

135 x 3

160 x 2

180 x 3 x 8r

95 x 20, 15, 10

Poundstone Curl - First time curling in ages

Bar x 3 x 30r

## Friday, May 22, 2015

### W3 JJ - Deads

May 22, 2015

Before Supper

Week 3 birthday pulls. Just doing my work. Filmed my last workset to check form. Could've gotten more reps but I was starting to shoot the hips a bit.

Deadlift

135 x 4 x 3r

225 x 2

315 x 1

405 x 1

455 x 1

475 x 5 x 3r, 4

Speed Pulls - these sure suck

315 x 12 x 1r

BB Row

315 x 3 x 5r

Band GM's

Str x 25 - pooper's tuckered

Before Supper

Week 3 birthday pulls. Just doing my work. Filmed my last workset to check form. Could've gotten more reps but I was starting to shoot the hips a bit.

Deadlift

135 x 4 x 3r

225 x 2

315 x 1

405 x 1

455 x 1

475 x 5 x 3r, 4

Speed Pulls - these sure suck

315 x 12 x 1r

BB Row

315 x 3 x 5r

Band GM's

Str x 25 - pooper's tuckered

## Wednesday, May 20, 2015

### W3 JJ - Bench

May 20, 2015

Before Supper

Week 3. Still getting over this cold. Pissed I didn't get 4 reps on my AMRAP set so I did a couple more just cause.

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 1

275 x 1

300 x 4 x 2r, 3 x 3r

W/Red Slingshot

315 x 5

355 x 2 x 3r

Superset

KB Row 106e x 3 x 7r

Cable Pressdowns 100 x 3 x 12r

Before Supper

Week 3. Still getting over this cold. Pissed I didn't get 4 reps on my AMRAP set so I did a couple more just cause.

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 1

275 x 1

300 x 4 x 2r, 3 x 3r

W/Red Slingshot

315 x 5

355 x 2 x 3r

Superset

KB Row 106e x 3 x 7r

Cable Pressdowns 100 x 3 x 12r

## Monday, May 18, 2015

### W3 JJ - Squat

May 18, 2015

Before Supper

Week 3. Still sick. Lots of mucus from my sinuses and lungs. Cardio capacity is really crap now. Kept with a lighter weight with the front squats as the choking was really exasperated today. Back squats went good yet and finished all of my worksets within 18 minutes.

Front Squat

45 x 4 x 3r

135 x 2

225 x 3 x 2r

Squat

225 x 2 x 2r

315 x 1

330 x 6 x 5r

BB GM's

185 x 3 x 10r

Hanging Knee Raises

BW x 3 x 5r

Before Supper

Week 3. Still sick. Lots of mucus from my sinuses and lungs. Cardio capacity is really crap now. Kept with a lighter weight with the front squats as the choking was really exasperated today. Back squats went good yet and finished all of my worksets within 18 minutes.

Front Squat

45 x 4 x 3r

135 x 2

225 x 3 x 2r

Squat

225 x 2 x 2r

315 x 1

330 x 6 x 5r

BB GM's

185 x 3 x 10r

Hanging Knee Raises

BW x 3 x 5r

## Sunday, May 17, 2015

### W2 JJ - Press

May 17, 2015

Before Supper

Week 2. Still pretty sick and was seriously contemplating not doing anything today. Kept it minimal instead. Probably lost at least 1/4 cup in mucus. Hope I didn't need it for anything.

Standing BB Strict Press

45 x 3 x 10r

95 x 5

135 x 3 x 12r

95 x 17, 15, 10

Before Supper

Week 2. Still pretty sick and was seriously contemplating not doing anything today. Kept it minimal instead. Probably lost at least 1/4 cup in mucus. Hope I didn't need it for anything.

Standing BB Strict Press

45 x 3 x 10r

95 x 5

135 x 3 x 12r

95 x 17, 15, 10

## Thursday, May 14, 2015

### W2 JJ - Deads

May 14, 2015

Before Supper

Week 2. Still sick with this head cold. At least exercising loosens up the boogies so I can breathe but my lung capacity isn't there. Sweating like crazy too. Good job it's a light day at the beginning of the cycle. Cut it a bit short.

Deadlift - DO until the 5th workset

135 x 4 x 3r

225 x 2

315 x 1

335 x 6 x 5r

Snatch Grip from Blocks

225 x 2 x 15r

BB Row

225 x 5 x 10r

Before Supper

Week 2. Still sick with this head cold. At least exercising loosens up the boogies so I can breathe but my lung capacity isn't there. Sweating like crazy too. Good job it's a light day at the beginning of the cycle. Cut it a bit short.

Deadlift - DO until the 5th workset

135 x 4 x 3r

225 x 2

315 x 1

335 x 6 x 5r

Snatch Grip from Blocks

225 x 2 x 15r

BB Row

225 x 5 x 10r

## Wednesday, May 13, 2015

### W2 JJ - Bench 285 x 4 x 3r, 4

May 13, 2015

Before Supper

Week 2. Still massively sick since Monday.

Bench Press

45 x 2 x 10r

135 x 5

185 x 5

225 x 2

255 x 1

285 x 4 x 3r, 5

CG Bench Press

240 x 8, 7, 6

DB Skullcrushers

40e x 3 x 15r plus a pressout on the last set

Pressdowns 100 x 2 x 8r

Rear Ring Flies x 2 x 15r

Before Supper

Week 2. Still massively sick since Monday.

Bench Press

45 x 2 x 10r

135 x 5

185 x 5

225 x 2

255 x 1

285 x 4 x 3r, 5

CG Bench Press

240 x 8, 7, 6

DB Skullcrushers

40e x 3 x 15r plus a pressout on the last set

Pressdowns 100 x 2 x 8r

Rear Ring Flies x 2 x 15r

Labels:
Bench Press,
Pressdown,
Rear Fly,
Skull Crusher

## Monday, May 11, 2015

### W2 JJ - Squat

May 11, 2015

Before Supper

Week 2. Woke up with a sore throat today and it's still bugging me during squats. Weird getting sick in the spring.

Squat

45 x 4 x 3r

135 x 3

225 x 2

315 x 1

365 x 1

410 x 8 x 2r - less than 30 minutes including bsing on Facebook.

Speed Squat

255 x 6 x 2r - 30s

GM's

135 x 3 x 15r

Standing Band Crunches

Avr x 2 x 30r

Tonight's workout music. Figured I'd post this to give folks an idea of my "upbeat and feel good" workout tunes.

http://www.youtube.com/watch?v=6q8Zvc0t2M4&sns=em

Before Supper

Week 2. Woke up with a sore throat today and it's still bugging me during squats. Weird getting sick in the spring.

Squat

45 x 4 x 3r

135 x 3

225 x 2

315 x 1

365 x 1

410 x 8 x 2r - less than 30 minutes including bsing on Facebook.

Speed Squat

255 x 6 x 2r - 30s

GM's

135 x 3 x 15r

Standing Band Crunches

Avr x 2 x 30r

Tonight's workout music. Figured I'd post this to give folks an idea of my "upbeat and feel good" workout tunes.

http://www.youtube.com/watch?v=6q8Zvc0t2M4&sns=em

## Sunday, May 10, 2015

### W1 - Press

May 10, 2015

Afternoon

Week 1 of the second cycle. First day this year with the standing overhead presses. I'm thinking I'll rotate 3x8 and 3x12 every other week and go for a peak at around week 6 or so. I'll follow this up with an attempt with a lighter weight to hit 20-15-10. I grabbed too much weight for doing this after my worksets. I'll use 95 and add weight each week as long as I keep hitting the reps. Delts got hit good.

Busy day as I'm cooking for Gail and my parents for Mother's Day.

BB Strict Press - Very

45 x 3 x 10r

95 x 5

135 x 3

155 x 1

175 x 3 x 8r

135 x 13, 7

95 x 15

Afternoon

Week 1 of the second cycle. First day this year with the standing overhead presses. I'm thinking I'll rotate 3x8 and 3x12 every other week and go for a peak at around week 6 or so. I'll follow this up with an attempt with a lighter weight to hit 20-15-10. I grabbed too much weight for doing this after my worksets. I'll use 95 and add weight each week as long as I keep hitting the reps. Delts got hit good.

Busy day as I'm cooking for Gail and my parents for Mother's Day.

BB Strict Press - Very

45 x 3 x 10r

95 x 5

135 x 3

155 x 1

175 x 3 x 8r

135 x 13, 7

95 x 15

## Friday, May 8, 2015

### W1 JJ - Deads

May 8, 2015

Before Supper

Week 1, second cycle. Had an ounce and a half of fine bourbon in three, half-ounce snoots during the pulls. A nice white American oak does wonders for clearing the head and getting all manly and crap.

Deadlift

135 x 4 x 3r

225 x 2

315 x 1

405 x 1

450 x 8 x 3r - recorded the last set to check my form. 3rd rep got out front a little but overall good.

DO Speed Pulls

280 x 12 x 1r - these lighter speed pulls sure hit me good. Must mean I need to keep doing them.

BB Row

280 x 3 x 5r

Heavy Band GM's x 30

http://www.youtube.com/watch?v=1X-kEytRJ90

Before Supper

Week 1, second cycle. Had an ounce and a half of fine bourbon in three, half-ounce snoots during the pulls. A nice white American oak does wonders for clearing the head and getting all manly and crap.

Deadlift

135 x 4 x 3r

225 x 2

315 x 1

405 x 1

450 x 8 x 3r - recorded the last set to check my form. 3rd rep got out front a little but overall good.

DO Speed Pulls

280 x 12 x 1r - these lighter speed pulls sure hit me good. Must mean I need to keep doing them.

BB Row

280 x 3 x 5r

Heavy Band GM's x 30

http://www.youtube.com/watch?v=1X-kEytRJ90

## Wednesday, May 6, 2015

### W1 JJ - Bench

May 6, 2015

Before Supper

Week 1 of the 2nd cycle. Bench felt very good despite not hitting my planned reps. The 1st four worksets had good long pauses on each rep. The final AMRAP set I aimed to just be very controlled whereas 8 weeks ago I know it got a little sloppy. Also had a visit with the dentist and that doesn't really do much to fire me up.

Bench Press

45 x 3 x 15r

135 x 5

185 x 3

225 x 2

270 x 4 x 3r, 6

Pin Press (10)

225 x 12, 10, 11

DB Skullcrushers

40e x 14, 14, 12 + a bunch of presses to burn out the tri's

Superset

Rear Ring Flies BW x 3 x 12r

Band Pressdowns Avr x 3 x 20r

Before Supper

Week 1 of the 2nd cycle. Bench felt very good despite not hitting my planned reps. The 1st four worksets had good long pauses on each rep. The final AMRAP set I aimed to just be very controlled whereas 8 weeks ago I know it got a little sloppy. Also had a visit with the dentist and that doesn't really do much to fire me up.

Bench Press

45 x 3 x 15r

135 x 5

185 x 3

225 x 2

270 x 4 x 3r, 6

Pin Press (10)

225 x 12, 10, 11

DB Skullcrushers

40e x 14, 14, 12 + a bunch of presses to burn out the tri's

Superset

Rear Ring Flies BW x 3 x 12r

Band Pressdowns Avr x 3 x 20r

Labels:
Bench Press,
Pressdown,
Rear Fly,
Skull Crusher

## Tuesday, May 5, 2015

### W1 JJ Cycle 2 - Squats

May 5, 2015

Before Supper

Second cycle, week 1.

Front Squat

45 x 4 x 3r

135 x 3

225 x 2

275 x 3 x 2r

Squat

275 x 1

305 x 6 x 5r

BB GM

135 x 2 x 15r - work on good stretch and good speed on the concentric

Standing Band Crunch

Avr x 2 x 30r

Before Supper

Second cycle, week 1.

Front Squat

45 x 4 x 3r

135 x 3

225 x 2

275 x 3 x 2r

Squat

275 x 1

305 x 6 x 5r

BB GM

135 x 2 x 15r - work on good stretch and good speed on the concentric

Standing Band Crunch

Avr x 2 x 30r

## Sunday, May 3, 2015

### W8 JJ - Press

May 3, 2015

Afternoon

Week 8. Last workout of this 8 week cycle. Next time around I'll get outside to do some standing pressing for 8 weeks barring rain days.

Seated BB Shoulder Press

45 x 3 x 10r

95 x 5

135 x 3

155 x 6 x 5r

Spoto Press

260 x 4 x 6r

EZ Upright Row

125 x 4 x 8r

Plate Curl - I think it's been a couple of years since I've done these. It shows. When I write sets/reps out like this 5-5 means 5 right, 5 left, immediately 5 right, and then 5 left again.

25 x 5-5, 3-3, 3-3

45 Hubbing x a bunch

Afternoon

Week 8. Last workout of this 8 week cycle. Next time around I'll get outside to do some standing pressing for 8 weeks barring rain days.

Seated BB Shoulder Press

45 x 3 x 10r

95 x 5

135 x 3

155 x 6 x 5r

Spoto Press

260 x 4 x 6r

EZ Upright Row

125 x 4 x 8r

Plate Curl - I think it's been a couple of years since I've done these. It shows. When I write sets/reps out like this 5-5 means 5 right, 5 left, immediately 5 right, and then 5 left again.

25 x 5-5, 3-3, 3-3

45 Hubbing x a bunch

Labels:
Bench Press,
Hubbing,
Plate Curls,
Shoulder Press,
Upright Row

## Friday, May 1, 2015

### W8 JJ - Deads

May 1, 2015

Before Supper

Week 8. Done with the higher percentages for this cycle. Bit of Deads repping before starting the cycle again next week.

Left the TnG deads out this week as I figure I'm already getting reps in.

Deadlift

135 x 4 x 3r

225 x 2

315 x 1

415 x 6 x 4r

T-Bar Row w/V Handle

135 x 5

180 x 5

225 x 4 x 8r

Band GM's

Heavy x 2 x 20r

Before Supper

Week 8. Done with the higher percentages for this cycle. Bit of Deads repping before starting the cycle again next week.

Left the TnG deads out this week as I figure I'm already getting reps in.

Deadlift

135 x 4 x 3r

225 x 2

315 x 1

415 x 6 x 4r

T-Bar Row w/V Handle

135 x 5

180 x 5

225 x 4 x 8r

Band GM's

Heavy x 2 x 20r

## Wednesday, April 29, 2015

### W8 JJ - Bench 320 x 4 x 1r, 2

April 29, 2015

Before Supper

Week 8. I was out of town in meetings all day today so not very hydrated or well fed. In the basement within minutes then off again once this gets posted. Busy busy!

Bench Press

45 x 3 x 15r

135 x 5

225 x 2

275 x 1

300 x 1

320 x 4 x 1r, 2

Bench w/Red Slingshot

320 x 2 x 8r - should be good for a 405 with it.... May have to see :)

Before Supper

Week 8. I was out of town in meetings all day today so not very hydrated or well fed. In the basement within minutes then off again once this gets posted. Busy busy!

Bench Press

45 x 3 x 15r

135 x 5

225 x 2

275 x 1

300 x 1

320 x 4 x 1r, 2

Bench w/Red Slingshot

320 x 2 x 8r - should be good for a 405 with it.... May have to see :)

## Monday, April 27, 2015

### W8 JJ - Squat 475 x 4 x 2r

April 17, 2015

Before Supper

Week 8. Rushed through a short one as going out for supper for Gail's birthday. Wore my belt and light 2 meter Valeo wraps. They were only on tight enough to stay on. Wraps definitely make my knees feel better than sleeves though. Put them on at 225 and didn't take them off until after my last set. Loose.

Squat - elbows were still tight

45 x 4 x 3r

135 x 3

225 x 2

315 x 1

365 x 1

405 x 1

455 x 1

475 x 4 x 2r

Before Supper

Week 8. Rushed through a short one as going out for supper for Gail's birthday. Wore my belt and light 2 meter Valeo wraps. They were only on tight enough to stay on. Wraps definitely make my knees feel better than sleeves though. Put them on at 225 and didn't take them off until after my last set. Loose.

Squat - elbows were still tight

45 x 4 x 3r

135 x 3

225 x 2

315 x 1

365 x 1

405 x 1

455 x 1

475 x 4 x 2r

## Sunday, April 26, 2015

### W7 JJ - Press

April 26, 2015

Before Supper

Week 7. Just some extra 4th day stuff. Left my back alone to continue recouping from Friday. Not that it's really sore or anything, just an overall feeling of being tired.

Seated BB Shoulder Press

45 x 3 x 10r

95 x 5

145 x 2

165 x 1

184 x 6 x 2r - one more week then I'll be back to standing presses for the summer.

Spoto Press

45 x 10

135 x 5

225 x 3

255 x 4 x 6r

EZ Upright Rows

35 x 10

85 x 5

105 x 3 x 10r

Tried some EZ curls but they killed my elbows.

Before Supper

Week 7. Just some extra 4th day stuff. Left my back alone to continue recouping from Friday. Not that it's really sore or anything, just an overall feeling of being tired.

Seated BB Shoulder Press

45 x 3 x 10r

95 x 5

145 x 2

165 x 1

184 x 6 x 2r - one more week then I'll be back to standing presses for the summer.

Spoto Press

45 x 10

135 x 5

225 x 3

255 x 4 x 6r

EZ Upright Rows

35 x 10

85 x 5

105 x 3 x 10r

Tried some EZ curls but they killed my elbows.

Labels:
Bench Press,
Shoulder Press,
Upright Row

## Friday, April 24, 2015

### W6 JJ - Deads..... and Whisky

April 24, 2015

Before Supper

Week 7. Gave the good ol college try with whisky and deadlifts. Needs more experimenting. Took a 1/2 oz shot prior to my 455 set onwards.

Just did my deads tonight. At this percentage I feel like this is enough work. Glad with how easy the reps felt. Thinking I could probably do a four rep set but maybe I'm talking outta my ass with the whisky in me haha!

Did some Duffin warming up.

Deadlift

135 x 4 x 3r

225 x 2 x 2r

315 x 2 x 1r

405 x 1

455 x 1

495 x 1

530 x 5 x 2r

Before Supper

Week 7. Gave the good ol college try with whisky and deadlifts. Needs more experimenting. Took a 1/2 oz shot prior to my 455 set onwards.

Just did my deads tonight. At this percentage I feel like this is enough work. Glad with how easy the reps felt. Thinking I could probably do a four rep set but maybe I'm talking outta my ass with the whisky in me haha!

Did some Duffin warming up.

Deadlift

135 x 4 x 3r

225 x 2 x 2r

315 x 2 x 1r

405 x 1

455 x 1

495 x 1

530 x 5 x 2r

## Wednesday, April 22, 2015

### W7 JJ - Bench 300 x 4 x 2r, 3

April 22, 2015

Before Supper

Week 7. I hate reps. Second rep on is never quite the same. Maybe the first two but after that nope. For some weird reason it feels like ages since I've benched. I think I need to keep some kind of flat barbell bench in my 4th day just to keep my groove.

Bench Press

45 x 3 x 15r

135 x 5

185 x 3

225 x 2

275 x 1

300 x 4 x 2r, 3

High Pin Press P-11 255 x 3 x 8r

Paused at top BB Row 225 x 3 x 8r

OH Band Extensions Light in each Mitt x 20, 15, 15

Empty Bar Skullcrushers 45 x 50r

Before Supper

Week 7. I hate reps. Second rep on is never quite the same. Maybe the first two but after that nope. For some weird reason it feels like ages since I've benched. I think I need to keep some kind of flat barbell bench in my 4th day just to keep my groove.

Bench Press

45 x 3 x 15r

135 x 5

185 x 3

225 x 2

275 x 1

300 x 4 x 2r, 3

High Pin Press P-11 255 x 3 x 8r

Paused at top BB Row 225 x 3 x 8r

OH Band Extensions Light in each Mitt x 20, 15, 15

Empty Bar Skullcrushers 45 x 50r

Labels:
Bench Press,
Extensions,
Row,
Skull Crusher

## Monday, April 20, 2015

### W7 JJ - Squat

April 20, 2015

Before Supper

Week 7. Elbows are still effed from arm wrestling practice a week ago and there's a ton of pain getting under the bar to squat. Still wearing my light red striped 2 meter Valeo wraps. Not much in the way of pop but my knees feel healthier using them vs sleeves.

Front Squat

45 x 4 x 3r

135 x 2

185 x 2

225 x 2

275 x 2

290 x 2

Squat

225 x 2 x 2r

315 x 1

375 x 6 x 4r

Seated Band Leg Curls

Avr x 3 x 20r

45' Back Raise - leaving these alone as I've got a pretty good deadlift session coming up later this week.

Standing Band Crunch

XH x 3 x 20r

Before Supper

Week 7. Elbows are still effed from arm wrestling practice a week ago and there's a ton of pain getting under the bar to squat. Still wearing my light red striped 2 meter Valeo wraps. Not much in the way of pop but my knees feel healthier using them vs sleeves.

Front Squat

45 x 4 x 3r

135 x 2

185 x 2

225 x 2

275 x 2

290 x 2

Squat

225 x 2 x 2r

315 x 1

375 x 6 x 4r

Seated Band Leg Curls

Avr x 3 x 20r

45' Back Raise - leaving these alone as I've got a pretty good deadlift session coming up later this week.

Standing Band Crunch

XH x 3 x 20r

## Sunday, April 19, 2015

### W6 - Press

April 19, 2015

Afternoon

Week 6, fourth day. A bit of press oriented stuff.

Seated BB Shoulder Press

45 x 3 x 10r

95 x 5

145 x 5 x 5r, 10

DB Bench

85e x 12, 12, 10

Superset

EZ Upright Row 85 x 3 x 12r

EZ Curl 85 x 3 x 12r

Afternoon

Week 6, fourth day. A bit of press oriented stuff.

Seated BB Shoulder Press

45 x 3 x 10r

95 x 5

145 x 5 x 5r, 10

DB Bench

85e x 12, 12, 10

Superset

EZ Upright Row 85 x 3 x 12r

EZ Curl 85 x 3 x 12r

Labels:
Bench Press,
Curl,
Shoulder Press,
Upright Row

## Friday, April 17, 2015

### W6 - Hip Belt Squats

April 17, 2015

Noonish

Week 6. Felt a bit guilty not doing anything for my legs yesterday so I decided to do some quick hip belt squats to get a nice pump going. All quads!

Hip Belt Squat - Stood on blocks and used a loading pin

45/90/135/180 x 10

225 x 10, 15 - back to work. Great pump!

Noonish

Week 6. Felt a bit guilty not doing anything for my legs yesterday so I decided to do some quick hip belt squats to get a nice pump going. All quads!

Hip Belt Squat - Stood on blocks and used a loading pin

45/90/135/180 x 10

225 x 10, 15 - back to work. Great pump!

## Thursday, April 16, 2015

### W6 JJ - Deads Assistance

April 16, 2015

Before Supper

Week 6. Low back is a tad pooped so I decided to hit today with nothing but decent assistance work.

V Grip, T-Bar Row

90 x 10

135 x 10

180 x 10

205 x 3 x 10r

Supinated Reverse Grip Pulldowns - Faced Away

150 x 3 x 10r

Low Cable Row

200 x 2 x 15r

DB Row

100e x 3 x 10r

Before Supper

Week 6. Low back is a tad pooped so I decided to hit today with nothing but decent assistance work.

V Grip, T-Bar Row

90 x 10

135 x 10

180 x 10

205 x 3 x 10r

Supinated Reverse Grip Pulldowns - Faced Away

150 x 3 x 10r

Low Cable Row

200 x 2 x 15r

DB Row

100e x 3 x 10r

## Tuesday, April 14, 2015

### W6 JJ - Bench

April 14, 2015

Before Supper

Week 6. Elbows fhaking bugging me from armwrestling on Sunday. If I want to continue to progress my press I can't pull. I have a chance at cracking 400 in my lifetime before I get to old and I'd like to be able to at least say that I've done it.

That said I still got my work in.

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

265 x 1

285 x 4 x 3r, 4

CG Bench Press

245 x 7, 6, 7

Superset

CG T-Bar Row 90/135/185/185 x 15

OH Band Ext Avr x 2 x 20r

Band Pressdowns Avr x 2 x 20r

Before Supper

Week 6. Elbows fhaking bugging me from armwrestling on Sunday. If I want to continue to progress my press I can't pull. I have a chance at cracking 400 in my lifetime before I get to old and I'd like to be able to at least say that I've done it.

That said I still got my work in.

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

265 x 1

285 x 4 x 3r, 4

CG Bench Press

245 x 7, 6, 7

Superset

CG T-Bar Row 90/135/185/185 x 15

OH Band Ext Avr x 2 x 20r

Band Pressdowns Avr x 2 x 20r

Labels:
Bench Press,
Extensions,
Pressdown,
Row

## Monday, April 13, 2015

### W6 JJ - Squat

April 13, 2015

Before Supper

Week 6. Went to an arm wrestling practice yesterday for the first time since probably mid-November or so. Had some strong pullers there to help me tweak my elbows good for the week. That said I'm glad I've got a bow bar to squat with. Definitely weaker with it vs a power bar I think due to a slightly different position and the inability to get as tight up top. I also played with my different wraps to check feel and to give my clicky knee support before it got the chance to yip at me. Anywho.

Bow Bar Squat

54 x 3 x 3r

144 x 3

234 x 2

324 x 1

374 x 1

414 x 1

449 x 6 x 2r

BB Speed Squat - 30s

304 x 6 x 2r

Giant Set

Banded Leg Curl Avr x 2 x 20r

45' Back Raise x 2 x 12r

Standing Band Crunch Avr x 2 x 25r

Before Supper

Week 6. Went to an arm wrestling practice yesterday for the first time since probably mid-November or so. Had some strong pullers there to help me tweak my elbows good for the week. That said I'm glad I've got a bow bar to squat with. Definitely weaker with it vs a power bar I think due to a slightly different position and the inability to get as tight up top. I also played with my different wraps to check feel and to give my clicky knee support before it got the chance to yip at me. Anywho.

Bow Bar Squat

54 x 3 x 3r

144 x 3

234 x 2

324 x 1

374 x 1

414 x 1

449 x 6 x 2r

BB Speed Squat - 30s

304 x 6 x 2r

Giant Set

Banded Leg Curl Avr x 2 x 20r

45' Back Raise x 2 x 12r

Standing Band Crunch Avr x 2 x 25r

## Saturday, April 11, 2015

### W5 Press

April 11, 2015

Before Supper

Week 5. Short and sweet. Was going to workout outside but we had rain and snow happening. Low back is still pretty pumped from Thursday too so best leave the farmers walks out as well.

Superset the worksets

Seated BB Shoulder Press

45 x 3 x 10r

95 x 5

135 x 3

155 x 1

175 x 8 x 2r

V Handle Pulldowns - Sat facing away

150 x 8 x 10r

Before Supper

Week 5. Short and sweet. Was going to workout outside but we had rain and snow happening. Low back is still pretty pumped from Thursday too so best leave the farmers walks out as well.

Superset the worksets

Seated BB Shoulder Press

45 x 3 x 10r

95 x 5

135 x 3

155 x 1

175 x 8 x 2r

V Handle Pulldowns - Sat facing away

150 x 8 x 10r

## Thursday, April 9, 2015

### W5 JJ - Deads

April 9, 2015

Before Supper

Week 5. Worksets are 90% of my working max. Last pull work day I used 495 for max reps in 15 minutes and I did 15 reps with the last one being a bit of a grind. Tonight I figured I'd plow through a similar thing and hit 16 reps in 15 minutes and they were all pretty smooth. Happy with that.

Side note is wow, speed pulls hit my muscles hard. Neat!

Deadlift - used the opposite supination/alternate grip as my usual. Felt ok.

135 x 4 x 3r

225 x 2

315 x 2

405 x 1

455 x 1

495 x 8 x 2r in 15 minutes. I didn't put a track over the songs so you can see me hitting multiple sets in single songs.

DO Speed Pulls

330 x 10 x 1r

Low Cable Row

220 x 3 x 10r

Farmers walks tomorrow.

Before Supper

Week 5. Worksets are 90% of my working max. Last pull work day I used 495 for max reps in 15 minutes and I did 15 reps with the last one being a bit of a grind. Tonight I figured I'd plow through a similar thing and hit 16 reps in 15 minutes and they were all pretty smooth. Happy with that.

Side note is wow, speed pulls hit my muscles hard. Neat!

Deadlift - used the opposite supination/alternate grip as my usual. Felt ok.

135 x 4 x 3r

225 x 2

315 x 2

405 x 1

455 x 1

495 x 8 x 2r in 15 minutes. I didn't put a track over the songs so you can see me hitting multiple sets in single songs.

DO Speed Pulls

330 x 10 x 1r

Low Cable Row

220 x 3 x 10r

Farmers walks tomorrow.

## Tuesday, April 7, 2015

### W5 JJ - Bench R1

April 7, 2015

Before Supper

Week 5 bench and the start of the second mini-wave. Let's see if I can do some improving!

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

270 x 4 x 3r, 7 - foot slipped. May have gotten 8.

Pin 10 Bench

230 x 10, 9, 8

Superset

DB Row w/FG

75e x 4 x 8r

OH Band Extensions

Avr x 2 x 20r

Band Pressdowns - Spread Out

Avr x 2 x 12r

Before Supper

Week 5 bench and the start of the second mini-wave. Let's see if I can do some improving!

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

270 x 4 x 3r, 7 - foot slipped. May have gotten 8.

Pin 10 Bench

230 x 10, 9, 8

Superset

DB Row w/FG

75e x 4 x 8r

OH Band Extensions

Avr x 2 x 20r

Band Pressdowns - Spread Out

Avr x 2 x 12r

Labels:
Bench Press,
DB Row,
Extensions,
Pressdown,
Thick Bar

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