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 :)
Wednesday, April 29, 2015
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.
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
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
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!
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
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
Monday, April 6, 2015
W5 JJ - Squat
April 6, 2015
Before Supper
Kicking off week 5 with a bad combo of to many stims and to much old grocery store sushi. You win some, you lose some.
Left knee got clicky again after my 3rd workset of back squats. Threw on some loose wraps and it seems to have helped.
Front Squat
45 x 3 x 3r
135 x 2
185 x 2
225 x 2
275 x 2
285 x 2
Squat
225 x 2 x 2r
315 x 1
350 x 5 x 4r, 8r
Seated Band Leg Curls
Avr x 2 x 18r
Superset
45' Back Raise
BW x 2 x 10r
Standing Band Crunch
Avr x 2 x 20r
Before Supper
Kicking off week 5 with a bad combo of to many stims and to much old grocery store sushi. You win some, you lose some.
Left knee got clicky again after my 3rd workset of back squats. Threw on some loose wraps and it seems to have helped.
Front Squat
45 x 3 x 3r
135 x 2
185 x 2
225 x 2
275 x 2
285 x 2
Squat
225 x 2 x 2r
315 x 1
350 x 5 x 4r, 8r
Seated Band Leg Curls
Avr x 2 x 18r
Superset
45' Back Raise
BW x 2 x 10r
Standing Band Crunch
Avr x 2 x 20r
Friday, April 3, 2015
W4 - Press
April 3, 2015
Noonish
Week 4, 4th day stuff.
Seated BB Shoulder Press
45 x 3 x 10r
95 x 5
135 x 5 x 5r, 15
Superset
Dip BW x 3 x 12r
Ring Row BW x 3 x 20r
Farmers Walk
140e x 20y, 36y
210e x 3 x 20y
Unilateral FW
140e x 22y
Noonish
Week 4, 4th day stuff.
Seated BB Shoulder Press
45 x 3 x 10r
95 x 5
135 x 5 x 5r, 15
Superset
Dip BW x 3 x 12r
Ring Row BW x 3 x 20r
Farmers Walk
140e x 20y, 36y
210e x 3 x 20y
Unilateral FW
140e x 22y
Thursday, April 2, 2015
W4 JJ - Deads
April 2, 2015
Before Supper
Week 4 and feeling good today. Went double overhand until my worksets and then switched my alternate grip for all of them. Took a set for my right wrist to feel okay supinated but for some strange reason the pulls themselves felt much easier. Maybe I'll stick with this grip for a bit.
I forgot to practice with my belt today as well. Dang-it!
Deadlift
135 x 4 x 3r
225 x 3
315 x 1
365 x 6 x 5r
TnG Deadlift
275 x 2 x 15r
Low Cable Row
250 x 3 x 8r
I was going to monkey with the farmers walks again but it's cold out and my low back has a good pump. I'll do some tomorrow or Saturday. I'll also get some more back work in.
Before Supper
Week 4 and feeling good today. Went double overhand until my worksets and then switched my alternate grip for all of them. Took a set for my right wrist to feel okay supinated but for some strange reason the pulls themselves felt much easier. Maybe I'll stick with this grip for a bit.
I forgot to practice with my belt today as well. Dang-it!
Deadlift
135 x 4 x 3r
225 x 3
315 x 1
365 x 6 x 5r
TnG Deadlift
275 x 2 x 15r
Low Cable Row
250 x 3 x 8r
I was going to monkey with the farmers walks again but it's cold out and my low back has a good pump. I'll do some tomorrow or Saturday. I'll also get some more back work in.
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