Thursday, December 31, 2015

W3 Squat & Pull

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

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

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

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

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

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.

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

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.

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

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.

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

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.

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

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

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

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

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

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

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

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'

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

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

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

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

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

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

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.

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

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

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

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

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

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

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

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

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

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'

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

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

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

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

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

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

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

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

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.

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.

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

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

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

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

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

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

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

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

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'

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

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

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

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

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

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

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

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

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.

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

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
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

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"


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

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. 

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!


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.


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

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

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

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

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

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


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.


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

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

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


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/ 

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.

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

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


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

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

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

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


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.....

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.

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

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


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


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.

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

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

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

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

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

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


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


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

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

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

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

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


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

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


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


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

Monday, May 18, 2015

Spring 2015 Can Explosion

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

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

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

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

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

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

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

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

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

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

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

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 :)


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

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.

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


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


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

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

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!

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

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

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

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

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.

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