December 30, 2016

Afternoon

Block 1 deadlift

Snatch Grip Deads - 7" Block - Reg Grip

WU to 275 x 4 x 8r

SSB Forward Lunges - Quad dom.

WU to 95 x 3 x 8r

I want to devote more time to unilateral work. I think a bunch of my niggles and such are due to imbalances which this stuff should flush out. Basically learning the movement all over again.

2s KB Shrug - Behind Back

2 x 90e x 3 x 15r

Mid Grip Neutral Chin

BW x 3 x 1/2/3r

Grip change so starting from the bottom again.

SS

GHR Crunch BW x 3 x 12r

Seated Conc. Curl 45e x 4 x 6r

## Friday, December 30, 2016

## Thursday, December 29, 2016

### Bench

December 29, 2016

Afternoon

Start of another 10 x 3 cycle. Reading up on some programming last night I've decided to toss in some additional rows during my bench warm-ups and pullaparts during the worksets. I'm also going to go back to some general Ashman style training for squats and deads and try to shore up some imbalances. Getting my front squat to at least 80% of my back squat will be one anyways.

1a Bench Press

WU to 255 x 10 x 3r - trying to be as explosive as possible.

1b DB Row 100e x 3 x 10r

Pullaparts x 5 x 30r

45' Incline DB Press 80e x 10, 10, 7 - too short of rest. Probably just weak though.

Afternoon

Start of another 10 x 3 cycle. Reading up on some programming last night I've decided to toss in some additional rows during my bench warm-ups and pullaparts during the worksets. I'm also going to go back to some general Ashman style training for squats and deads and try to shore up some imbalances. Getting my front squat to at least 80% of my back squat will be one anyways.

1a Bench Press

WU to 255 x 10 x 3r - trying to be as explosive as possible.

1b DB Row 100e x 3 x 10r

Pullaparts x 5 x 30r

45' Incline DB Press 80e x 10, 10, 7 - too short of rest. Probably just weak though.

### Bench

December 29, 2016

Afternoon

First week of ramping up with the 10 x 3 again. Reading some articles yesterday and decided to throw in some extra rows and pullaparts during my benching. I've also decided to go back to just some Ashman style general training for squatting and pulls with the variety hopefully letting me heal up and focus on weak points. One of which is I'd like to get my front squat to at least 80% of my back squat. Lots of work.

Afternoon

First week of ramping up with the 10 x 3 again. Reading some articles yesterday and decided to throw in some extra rows and pullaparts during my benching. I've also decided to go back to just some Ashman style general training for squatting and pulls with the variety hopefully letting me heal up and focus on weak points. One of which is I'd like to get my front squat to at least 80% of my back squat. Lots of work.

## Monday, December 26, 2016

### Bench

December 26, 2016

Afternoon

Medium bench day with some Acid Bath. Damn I wish these guys were still putting out albums. Shame.

Bench Press

WU to 230 x 5 x 7r

EZ Skullcrushers to CG Bench Burnout - strict to my forehead and up

95 x 2 x 10-10r

EZ Curl

105 x 4 x 6r - felt super easy. Could be doing these with an extra 20 I'm thinking very clean yet.

Mini Pullaparts x 2 x 50r

Afternoon

Medium bench day with some Acid Bath. Damn I wish these guys were still putting out albums. Shame.

Bench Press

WU to 230 x 5 x 7r

EZ Skullcrushers to CG Bench Burnout - strict to my forehead and up

95 x 2 x 10-10r

EZ Curl

105 x 4 x 6r - felt super easy. Could be doing these with an extra 20 I'm thinking very clean yet.

Mini Pullaparts x 2 x 50r

## Saturday, December 24, 2016

### Chins

December 24, 2016

Morning

Quick bit of chins. Lower half still feels like recouping so I did nothing yesterday.

Neutral Grip Chin

BW x 2/3/3/2/3/4/3/4/5/2/3/4/2/3/3 - 46r

Time to go see Star Wars.

Morning

Quick bit of chins. Lower half still feels like recouping so I did nothing yesterday.

Neutral Grip Chin

BW x 2/3/3/2/3/4/3/4/5/2/3/4/2/3/3 - 46r

Time to go see Star Wars.

## Thursday, December 22, 2016

### Bench

December 22, 2016

Afternoon

Bench Press

WU to 280 x 7 x 3r, 2

Didn't get all 10 sets so I'll drop to 255 next week so that'll give me a 6 week ramp to get here and hopefully get another 10#. Hopefully.

45' Incline DB Bench 60e x 20, 16

SS

Seated Conc. Curls 45e x 6, 6, 6, 5

Band Ext LT x 4 x 35r

Afternoon

Bench Press

WU to 280 x 7 x 3r, 2

Didn't get all 10 sets so I'll drop to 255 next week so that'll give me a 6 week ramp to get here and hopefully get another 10#. Hopefully.

45' Incline DB Bench 60e x 20, 16

SS

Seated Conc. Curls 45e x 6, 6, 6, 5

Band Ext LT x 4 x 35r

## Wednesday, December 21, 2016

### Catch-up

December 21, 2016

Afternoon

Bit of catching up.

45' Bench DB Row 60e x 12, 12, 10, 10

Leg Curl 75 x 8, 8, 8, 7

Standing Band Crunch XH x 4 x 10r

KB Wrist Curl 24k x 4 x 8r

Band Pronator Rotations Avr x 3 x 8r

Afternoon

Bit of catching up.

45' Bench DB Row 60e x 12, 12, 10, 10

Leg Curl 75 x 8, 8, 8, 7

Standing Band Crunch XH x 4 x 10r

KB Wrist Curl 24k x 4 x 8r

Band Pronator Rotations Avr x 3 x 8r

## Tuesday, December 20, 2016

### Squat and Pull

December 20, 2016

Before Supper

Going to alternate a rep week and heavy week as I continue on my squats. Decided I may as well use my SSB for this as well to work my quads and back a bit and give my shoulder a break.

SSB - 15" block. Little below parallel.

WU to 315 x 6 x 5r

7" Block Pulls - really working on driving my hips.

WU to 485 x 3 x 4r

I'll do my assistance work tomorrow. Time for some shepherds pie!

Before Supper

Going to alternate a rep week and heavy week as I continue on my squats. Decided I may as well use my SSB for this as well to work my quads and back a bit and give my shoulder a break.

SSB - 15" block. Little below parallel.

WU to 315 x 6 x 5r

7" Block Pulls - really working on driving my hips.

WU to 485 x 3 x 4r

I'll do my assistance work tomorrow. Time for some shepherds pie!

## Monday, December 19, 2016

### Bench

December 19, 2016

Before Supper

Cut back to a mid-rep range today. Shoulder is starting to get niggly and my lats have bad DOMS from Saturday's chin-ups.

Bench Press

WU to 225 x 5 x 7r

EZ Skullcrushers to CG Bench Burnouts

85 x 14-14, 10-10

EZ Curl 100 x 4 x 6r

Pullaparts x 2 x 50r

Before Supper

Cut back to a mid-rep range today. Shoulder is starting to get niggly and my lats have bad DOMS from Saturday's chin-ups.

Bench Press

WU to 225 x 5 x 7r

EZ Skullcrushers to CG Bench Burnouts

85 x 14-14, 10-10

EZ Curl 100 x 4 x 6r

Pullaparts x 2 x 50r

## Saturday, December 17, 2016

### Catch up

December 17, 2016

Afternoon

Quick catch up session.

Parallel Grip Chin - ratcheting ladder pyramid thing

BW x 1/2/3/2/3/4/3/4/5/2/3/4/1/2/3 - 42r

TB Shrug w/FG

210 x 20

Afternoon

Quick catch up session.

Parallel Grip Chin - ratcheting ladder pyramid thing

BW x 1/2/3/2/3/4/3/4/5/2/3/4/1/2/3 - 42r

TB Shrug w/FG

210 x 20

## Friday, December 16, 2016

### Lower Assistance

December 16, 2016

Afternoon

BWTG Hex Deads - low handle

120 x 3 x 3r

210/300/350 x 2

390/440/480/530 x 1

390 x 3 x 5r

Leg Extensions

100 x 5

2 up, 1 5s neg 75 x 3 x 10/5r

Leg Curls

75 x 3 x 8r

I'll do some back work and grip tomorrow.

Afternoon

BWTG Hex Deads - low handle

120 x 3 x 3r

210/300/350 x 2

390/440/480/530 x 1

390 x 3 x 5r

Leg Extensions

100 x 5

2 up, 1 5s neg 75 x 3 x 10/5r

Leg Curls

75 x 3 x 8r

I'll do some back work and grip tomorrow.

## Thursday, December 15, 2016

### Bench

December 15, 2016

Afternoon

Moar bench.

Bench Press

WU to 275 x 10 x 3r

45' DB Bench Press - short rest

60e x 16, 10

SS

Band Extensions LT x 40, 30, 30, 30

Seated Conc Curl 40e x 4 x 6r

Afternoon

Moar bench.

Bench Press

WU to 275 x 10 x 3r

45' DB Bench Press - short rest

60e x 16, 10

SS

Band Extensions LT x 40, 30, 30, 30

Seated Conc Curl 40e x 4 x 6r

## Wednesday, December 14, 2016

### Catch-up

December 14, 2016

Afternoon

Catching up on a couple of exercises I didn't do yesterday.

45' Bench DB Row 60e x 4 x 10r

Standing Band Crunches XH x 4 x 12r

Maybe some sushi for supper.

Afternoon

Catching up on a couple of exercises I didn't do yesterday.

45' Bench DB Row 60e x 4 x 10r

Standing Band Crunches XH x 4 x 12r

Maybe some sushi for supper.

## Tuesday, December 13, 2016

### Squats and Pulls

December 13, 2016

Before Supper

Guts are a little... loose. Cut it off during the deadlift warmups as they were just feeling way to heavy and slow.

Squat - put on TK sleeves

WU to 435 x 3 x 3r

Deadlift

WU to 455 x 1 - just felt crappy so I called it here.

Before Supper

Guts are a little... loose. Cut it off during the deadlift warmups as they were just feeling way to heavy and slow.

Squat - put on TK sleeves

WU to 435 x 3 x 3r

Deadlift

WU to 455 x 1 - just felt crappy so I called it here.

## Monday, December 12, 2016

### Bench

December 12, 2016

Afternoon

Meh day. Going to switch it up again to a Ditillo/Hepburn type program. I'll run it up like this until I stall then go back to a wave type program. Man I've lost a lot of pressing strength this year. Did a bunch of reviewing past press days. One thing though is ladders worked in the short term to help me get some quick recovered gains. My worst press day this year was Nov 2 when I stalled at 295 and only managed 260 for a triple. Basically 50# off from January although I'm 45# or so lighter now as well.

Bench Press

WU to 285 x 1/2/3/2

295 x 10 x 1r

Add SS

295 x 4, 5

SS

EZ FG Curl 95 x 4 x 6r

Ring Face Pull BW x 4 x 10r

Afternoon

Meh day. Going to switch it up again to a Ditillo/Hepburn type program. I'll run it up like this until I stall then go back to a wave type program. Man I've lost a lot of pressing strength this year. Did a bunch of reviewing past press days. One thing though is ladders worked in the short term to help me get some quick recovered gains. My worst press day this year was Nov 2 when I stalled at 295 and only managed 260 for a triple. Basically 50# off from January although I'm 45# or so lighter now as well.

Bench Press

WU to 285 x 1/2/3/2

295 x 10 x 1r

Add SS

295 x 4, 5

SS

EZ FG Curl 95 x 4 x 6r

Ring Face Pull BW x 4 x 10r

## Friday, December 9, 2016

### Lower Accessories

December 9, 2016

Before Supper

Hip Belt Squat

WU to 3.5p x 10/10/10/10/15

Neutral Grip Chins

+25 x 3 x 1/2

Strict Reverse Hyper 90 x 3 x 12r

T-Bar Row 3p x 3 x 15r

Before Supper

Hip Belt Squat

WU to 3.5p x 10/10/10/10/15

Neutral Grip Chins

+25 x 3 x 1/2

Strict Reverse Hyper 90 x 3 x 12r

T-Bar Row 3p x 3 x 15r

## Thursday, December 8, 2016

### Bench

December 8, 2016

Before Supper

Bench Press

WU to 285 x 1/2/3/1/2/3/1/2/2

2BD Press

225 x 10, 9, 8

SS

Band Extensions Avr x 3 x 25r

Band Curls Avr x 3 x 25r

Before Supper

Bench Press

WU to 285 x 1/2/3/1/2/3/1/2/2

2BD Press

225 x 10, 9, 8

SS

Band Extensions Avr x 3 x 25r

Band Curls Avr x 3 x 25r

## Tuesday, December 6, 2016

### Squat & Pull

December 6, 2016

Before Supper

Guts felt great today right up until the last warmup set on squats. That's about par.

Squat

WU to 425 x 3 x 3r

Deadlift

WU to 465 x 3 x 3r

SS

45' Bench DB Row

55e x 3 x 15r

Standing Band Crunch

XH x 3 x 15r

Before Supper

Guts felt great today right up until the last warmup set on squats. That's about par.

Squat

WU to 425 x 3 x 3r

Deadlift

WU to 465 x 3 x 3r

SS

45' Bench DB Row

55e x 3 x 15r

Standing Band Crunch

XH x 3 x 15r

## Monday, December 5, 2016

### Bench

December 5, 2016

Before Supper

Guts are still wrecked so I figured it'd be better to flip my bench and squat days. I was planning on doing this anyways so I'm not benching with a low back pump anyways.

Bench Press

WU to 285 x 1/2/3/1/2/2/1/2/2

Dozer Unilateral Raise

50e x 2 x 8r

Ring Face Pull

BW x 2 x 8r

EZ FG Curl

90 x 4 x 6r

Before Supper

Guts are still wrecked so I figured it'd be better to flip my bench and squat days. I was planning on doing this anyways so I'm not benching with a low back pump anyways.

Bench Press

WU to 285 x 1/2/3/1/2/2/1/2/2

Dozer Unilateral Raise

50e x 2 x 8r

Ring Face Pull

BW x 2 x 8r

EZ FG Curl

90 x 4 x 6r

## Friday, December 2, 2016

### Bench

December 2, 2016

Morning

4th day of having this stomach flu. Not fun.

Bench Press

WU to 285 x 3 x 1/2r

Spoto Press

255 x 4 - too much effort for a first set

245 x 4 x 4r

Cable Ext (uh/uh/oh/oh - lol)

65 x 25, 20, 20, 20

Morning

4th day of having this stomach flu. Not fun.

Bench Press

WU to 285 x 3 x 1/2r

Spoto Press

255 x 4 - too much effort for a first set

245 x 4 x 4r

Cable Ext (uh/uh/oh/oh - lol)

65 x 25, 20, 20, 20

## Thursday, December 1, 2016

### Lower Assistance

December 1, 2016

Before Supper

Guts have been woogy the last 3 or so days but I've been at less than 235# (234.6# today) for the last 2 at least. Hopefully I can keep up the training without losing a bunch more strength but I'm definitely in the home stretch to hit 230# by Xmas.

SS

Hip Belt Squat

1p x 3 x 8r

2p/3p x 5

3.5p x 5, 8, 8, 8, 8

Neutral Grip Chins

BW x 1/2/3/2/3/4/1/2/3

SS

Strict Reverse Hyper - pauses and holds

90 x 3 x 8r

Strict Meadows Rows - pauses and holds

1p x 3 x 10r

Before Supper

Guts have been woogy the last 3 or so days but I've been at less than 235# (234.6# today) for the last 2 at least. Hopefully I can keep up the training without losing a bunch more strength but I'm definitely in the home stretch to hit 230# by Xmas.

SS

Hip Belt Squat

1p x 3 x 8r

2p/3p x 5

3.5p x 5, 8, 8, 8, 8

Neutral Grip Chins

BW x 1/2/3/2/3/4/1/2/3

SS

Strict Reverse Hyper - pauses and holds

90 x 3 x 8r

Strict Meadows Rows - pauses and holds

1p x 3 x 10r

## Tuesday, November 29, 2016

### Bench

November 29, 2016

Afternoon

Another crack at the 280 and it went good. Groove felt nice and smooth today on every rep. Leaving out the Sunday benching and truncating the last two bench sessions has helped me to recover.

I also warmed up with my old grip (ring finger on the rings) and man did it feel wide now. As soon as I crested 225 it was beginning to make my shoulder niggly in the same spot as earlier this year so I returned to my narrower grip. Much better.

Bench

WU to 280 x 3 x 1/2/3r ladders

Unilateral Dozer Side Raises - Paused top and bottom

45e x 2 x 10r

Rear Raises

45e x 2 x 12r

EZ FG Curls

85 x 4 x 6r

Afternoon

Another crack at the 280 and it went good. Groove felt nice and smooth today on every rep. Leaving out the Sunday benching and truncating the last two bench sessions has helped me to recover.

I also warmed up with my old grip (ring finger on the rings) and man did it feel wide now. As soon as I crested 225 it was beginning to make my shoulder niggly in the same spot as earlier this year so I returned to my narrower grip. Much better.

Bench

WU to 280 x 3 x 1/2/3r ladders

Unilateral Dozer Side Raises - Paused top and bottom

45e x 2 x 10r

Rear Raises

45e x 2 x 12r

EZ FG Curls

85 x 4 x 6r

## Monday, November 28, 2016

### Squat and Deads

November 26, 2016

Before Supper

Really dozy today. Probably the lack of calories in the home stretch. Tweaking the programming a tad as well. I'm going to do my squat and deads on the same day to give my low back more time to recover. My second "lower" day will be more assistance stuff; hip belt squats, swings, rows, etc.

Squat

WU to 415 x 3 x 3r

Deadlift

WU to 455 x 3 x 3r

SS

45' Bench DB Row 55e x 3 x 12r

Standing Band Crunch x 3 x 12r

Before Supper

Really dozy today. Probably the lack of calories in the home stretch. Tweaking the programming a tad as well. I'm going to do my squat and deads on the same day to give my low back more time to recover. My second "lower" day will be more assistance stuff; hip belt squats, swings, rows, etc.

Squat

WU to 415 x 3 x 3r

Deadlift

WU to 455 x 3 x 3r

SS

45' Bench DB Row 55e x 3 x 12r

Standing Band Crunch x 3 x 12r

## Friday, November 25, 2016

### Bench

November 25, 2016

Afternoon

Feeling beat up from yesterday and my triceps still a bit DOMSy. I think I'll cut back the benching to 2 days a week now.

Bench Press

WU to 280 x 2 x 1/2/3, 1/2/2

Good enough. Down 2# this week too which can't help my recovery.

Afternoon

Feeling beat up from yesterday and my triceps still a bit DOMSy. I think I'll cut back the benching to 2 days a week now.

Bench Press

WU to 280 x 2 x 1/2/3, 1/2/2

Good enough. Down 2# this week too which can't help my recovery.

## Thursday, November 24, 2016

### Deads

November 24, 2016

Before Supper

Deadlift

WU to 445 x 3 x 3r

Muscle Clean - with the power bar

135 x 2 x 5r

165 x 3 x 3r

PB Swing 165 x 3 x 8r

Chins BW x 3 x 1/2/3r - I'll start ratcheting next week

Before Supper

Deadlift

WU to 445 x 3 x 3r

Muscle Clean - with the power bar

135 x 2 x 5r

165 x 3 x 3r

PB Swing 165 x 3 x 8r

Chins BW x 3 x 1/2/3r - I'll start ratcheting next week

## Tuesday, November 22, 2016

### Bench and Gold Bar

November 22, 2016

Afternoon

Wasn't sure how benching was going to go. Triceps have major DOMS today from Sunday's workout. Too cooked. Just did a minimal amount of benching.

I also brought out the gold bar grip top for the second time. Worked up to find my max for training. Right I got up to a 2-3" hop with 65.9# and the last completed lift with the left was at 55.9# but I didn't pursue it up to a true max.

Bench Press

WU to 280 x 1, 5 x 2r

GT Gold Bar

30.8 x 2 x 5r

40.9 x 3

50.8/55.9 x 1

60.8 x 1/0

R 65.9 x 2-3" hop

R 63.3 x 1

R/L 45.8 x 3 x 4r, 14/10

Afternoon

Wasn't sure how benching was going to go. Triceps have major DOMS today from Sunday's workout. Too cooked. Just did a minimal amount of benching.

I also brought out the gold bar grip top for the second time. Worked up to find my max for training. Right I got up to a 2-3" hop with 65.9# and the last completed lift with the left was at 55.9# but I didn't pursue it up to a true max.

Bench Press

WU to 280 x 1, 5 x 2r

GT Gold Bar

30.8 x 2 x 5r

40.9 x 3

50.8/55.9 x 1

60.8 x 1/0

R 65.9 x 2-3" hop

R 63.3 x 1

R/L 45.8 x 3 x 4r, 14/10

## Monday, November 21, 2016

### Squat and Back Gripping

November 21, 2016

Before Supper

Feeling better today so I decided to throw in some light gripping again. Back's feeling better but I'm not going to push it. Seems it's usually volume that gets the hate on and I know I can progress without a ton of reps.

Squat

WU to 405 x 3 x 3r

Pause Squat 3ct

335 x 3 x 3r

SS

GHR BW x 3 x 10r

45' Bench DB Row 55e x 3 x 10r

SS

Standing Band Crunch EX x 4 x 10r

Seated Conc Curl 40e x 4 x 6r

Grip Stuff

V1 Parallel Set

WU to L10 x 3 x 3r

2.5" Crusher

100 x 3 x 10r

Before Supper

Feeling better today so I decided to throw in some light gripping again. Back's feeling better but I'm not going to push it. Seems it's usually volume that gets the hate on and I know I can progress without a ton of reps.

Squat

WU to 405 x 3 x 3r

Pause Squat 3ct

335 x 3 x 3r

SS

GHR BW x 3 x 10r

45' Bench DB Row 55e x 3 x 10r

SS

Standing Band Crunch EX x 4 x 10r

Seated Conc Curl 40e x 4 x 6r

Grip Stuff

V1 Parallel Set

WU to L10 x 3 x 3r

2.5" Crusher

100 x 3 x 10r

## Sunday, November 20, 2016

### Bench

November 20, 2016

Before Supper

More benching. Took an antihistamine earlier. Little sleepy.

Bench Press

WU to 280 x 1/2/3/1/2/2/1/2/2

Rolling DB Skullcrushers 45e x 5 x 15r

Cable Ext (UH/UH/OH/OH) 65 x 4 x 20r

Before Supper

More benching. Took an antihistamine earlier. Little sleepy.

Bench Press

WU to 280 x 1/2/3/1/2/2/1/2/2

Rolling DB Skullcrushers 45e x 5 x 15r

Cable Ext (UH/UH/OH/OH) 65 x 4 x 20r

## Friday, November 18, 2016

### Bench

November 18, 2016

Afternoon

8 bench sessions in 17 days and feeling good. Confidence is coming back as well as my ability to stay tight.

Brach is feeling better with the break from direct grip training and leaving the hammer curls and upright rows alone.

Bench Press WU to 275 x 3 x 1/2/3r

Unilateral Side Raise 45e x 2 x 10r

Rear Raise 45e x 2 x 10r

Face Pulls 100r

Afternoon

8 bench sessions in 17 days and feeling good. Confidence is coming back as well as my ability to stay tight.

Brach is feeling better with the break from direct grip training and leaving the hammer curls and upright rows alone.

Bench Press WU to 275 x 3 x 1/2/3r

Unilateral Side Raise 45e x 2 x 10r

Rear Raise 45e x 2 x 10r

Face Pulls 100r

## Thursday, November 17, 2016

### Pulls

November 17, 2016

Afternoon

Week 1 of ramping up with some Sullivan progression. Back is niggly until I get pulling yet. Didn't do any "rep work" volume. Still really focusing on form.

Deadlift

WU to 435 x 3 x 3r

PB Swings 165 x 3 x 5r

Chins

BW x 5

+18 x 2, 1, 2, 1

Seated Concentration Curls - braic still killing me but these felt good

30/35 x 6r

40e x 6/5, 6/5, 6/5

Afternoon

Week 1 of ramping up with some Sullivan progression. Back is niggly until I get pulling yet. Didn't do any "rep work" volume. Still really focusing on form.

Deadlift

WU to 435 x 3 x 3r

PB Swings 165 x 3 x 5r

Chins

BW x 5

+18 x 2, 1, 2, 1

Seated Concentration Curls - braic still killing me but these felt good

30/35 x 6r

40e x 6/5, 6/5, 6/5

## Tuesday, November 15, 2016

### Bench

November 15, 2016

Before Supper

Just did my primary exercise to give myself a bit more "overall" recovery. I also auto-racked after my second rep in the last set. I'm not sure why but I didn't even notice until after I'd already done it. Oh well, good place to stop. Reps were still nice and crisp but it might not hurt to slow down my progression a bit to keep the future peak higher. These ladders are working well if even just to get me to repeat the set-up, first rep, etc. since not really benching for 6 months or so.

Bench Press

WU to 275 x 2 x 1/2/3r, 1/2/2r

Before Supper

Just did my primary exercise to give myself a bit more "overall" recovery. I also auto-racked after my second rep in the last set. I'm not sure why but I didn't even notice until after I'd already done it. Oh well, good place to stop. Reps were still nice and crisp but it might not hurt to slow down my progression a bit to keep the future peak higher. These ladders are working well if even just to get me to repeat the set-up, first rep, etc. since not really benching for 6 months or so.

Bench Press

WU to 275 x 2 x 1/2/3r, 1/2/2r

## Monday, November 14, 2016

### Squat

November 14, 2016

Noonish

Feeling beat up for some reason.

Squat

WU to 395 x 3 x 3r

Pause Squat - 3s - low back not feeling great so I'm doing these instead of rep work

325 x 3 x 3r

SS

45' Incline Bench Row 50e x 15, 15, 12

Standing Band Crunch XS x 3 x 15r

Cable Curl 60 x 2 x 10r

Noonish

Feeling beat up for some reason.

Squat

WU to 395 x 3 x 3r

Pause Squat - 3s - low back not feeling great so I'm doing these instead of rep work

325 x 3 x 3r

SS

45' Incline Bench Row 50e x 15, 15, 12

Standing Band Crunch XS x 3 x 15r

Cable Curl 60 x 2 x 10r

## Sunday, November 13, 2016

### Bench

November 13, 2016

Noonish

Anniversary so getting my lifting out of the way to go get some Chinese food :D I also tried super-setting barbell rows with the bench (same weight and reps) and didn't care for it. Only did a couple of sets at the working weight.

Bench Press

WU to 270 x 3 x 1/2/3r ladder

Rolling DB Tricep Ext 45e x 4 x 12r, 10

Cable Extensions (UH,UH,OH,OH) 60 x 4 x 25r

Noonish

Anniversary so getting my lifting out of the way to go get some Chinese food :D I also tried super-setting barbell rows with the bench (same weight and reps) and didn't care for it. Only did a couple of sets at the working weight.

Bench Press

WU to 270 x 3 x 1/2/3r ladder

Rolling DB Tricep Ext 45e x 4 x 12r, 10

Cable Extensions (UH,UH,OH,OH) 60 x 4 x 25r

## Friday, November 11, 2016

### Bench

November 11, 2016

Afternoon

Elliptical

Bench Press

WU to 265 x 3 x 1/2/3r

Upright Row 95 x 3 x 8r

Unilateral Side Raise 40e x 2 x 10r

Rear Raise 40e x 2 x 12r

Afternoon

Elliptical

Bench Press

WU to 265 x 3 x 1/2/3r

Upright Row 95 x 3 x 8r

Unilateral Side Raise 40e x 2 x 10r

Rear Raise 40e x 2 x 12r

## Thursday, November 10, 2016

### Deads Technique

November 10, 2016

Before Supper

Deads technique day. Low back is still a little off so I cut the accessories and I think I've still got some mild flu symptoms from the shot the other day.

Elliptical for 30 minutes. HR 105-110. First time using it in years.

Deadlift

WU to 405 x 5 x 3r

Block Pulls 405 x 3 - called the low back stuff here

Chins BW x 5 x 6r

Seated Hammer Curl 45e x 3, 6, 10, 10 - bit to warm up my right braich

Before Supper

Deads technique day. Low back is still a little off so I cut the accessories and I think I've still got some mild flu symptoms from the shot the other day.

Elliptical for 30 minutes. HR 105-110. First time using it in years.

Deadlift

WU to 405 x 5 x 3r

Block Pulls 405 x 3 - called the low back stuff here

Chins BW x 5 x 6r

Seated Hammer Curl 45e x 3, 6, 10, 10 - bit to warm up my right braich

## Tuesday, November 8, 2016

### Bench & Pinch

November 8, 2016

Afternoon

4th bench day in a week. Looking forward to a couple days of relax. Feeling beat up in my back and ribs. I was wondering why training wise then I remembered I got my flu shot yesterday so I'll point my finger there.

Bench Press Ladder

WU to 260 x 3 x 1/2/3r

DB Flies 55e x 3 x 8r

Euro Picks - feeling beat up so I kept it reasonable

108 x 3 x 3r

138 x 3

158 x 8 x 3r

DH Shallow Hub - should've clipped my nails

29.7 x 3 x 5r

Afternoon

4th bench day in a week. Looking forward to a couple days of relax. Feeling beat up in my back and ribs. I was wondering why training wise then I remembered I got my flu shot yesterday so I'll point my finger there.

Bench Press Ladder

WU to 260 x 3 x 1/2/3r

DB Flies 55e x 3 x 8r

Euro Picks - feeling beat up so I kept it reasonable

108 x 3 x 3r

138 x 3

158 x 8 x 3r

DH Shallow Hub - should've clipped my nails

29.7 x 3 x 5r

## Monday, November 7, 2016

### D1 Sully Squats

November 7, 2016

Before Supper

Day 1 of going back to the Sullivan programming. Bodyweight has also stalled for a couple of weeks and I noticed I needed to reset my BMR caloric needs. Should start dropping weight good again.

Squat

WU to 385 x 3 x 3r

315 x 10

45' Bench DB Rows 45e x 3 x 12r

45' Back Ext BW x 3 x 10r

Grippers to 5 x 1r

Before Supper

Day 1 of going back to the Sullivan programming. Bodyweight has also stalled for a couple of weeks and I noticed I needed to reset my BMR caloric needs. Should start dropping weight good again.

Squat

WU to 385 x 3 x 3r

315 x 10

45' Bench DB Rows 45e x 3 x 12r

45' Back Ext BW x 3 x 10r

Grippers to 5 x 1r

## Sunday, November 6, 2016

### Bench Ladders

November 6, 2016

Evening

Day 2 of the ladders. Felt nice and crisp. Picked up the gap in my dumbbell collection today as well. Wait and the right prices come along. Also had some tasty Chinese food from my old favourite place. 1st time in at least 6 years and it didn't disappoint.

Bench Press

WU to 255 x 3 x 1/2/3r - 1s pauses

DB Skullcrushers 45e x 10, 10, 10, 10, 8

Cable Extensions

Underhand 60 x 25, 20

Overhand 60 x 20, 20

Evening

Day 2 of the ladders. Felt nice and crisp. Picked up the gap in my dumbbell collection today as well. Wait and the right prices come along. Also had some tasty Chinese food from my old favourite place. 1st time in at least 6 years and it didn't disappoint.

Bench Press

WU to 255 x 3 x 1/2/3r - 1s pauses

DB Skullcrushers 45e x 10, 10, 10, 10, 8

Cable Extensions

Underhand 60 x 25, 20

Overhand 60 x 20, 20

## Friday, November 4, 2016

### Bench - Ladder Start

November 4, 2016

Afternoon

Start of the Shaf ladders for benching. Right now I'm planning on running it on Tuesdays and Fridays alternating shoulders and tricep accessory work. If I goes well I may throw in work on Sundays too.

Bench Press

WU to 250 x 3 x 1/2/3r

Unilateral Side Raise 40e x 2 x 8r

Rear Raise 40e x 2 x 8r

Decided to start working with David Horne's Gold Bar Grip Topz attachment. Feels like a good palm pinch. I think I'll be able to put up some decent numbers in the 105's with some more training.

GT Gold Bar

31 x 3 x 5r

41 x 3

46 x 3 x 2/3/4r

Afternoon

Start of the Shaf ladders for benching. Right now I'm planning on running it on Tuesdays and Fridays alternating shoulders and tricep accessory work. If I goes well I may throw in work on Sundays too.

Bench Press

WU to 250 x 3 x 1/2/3r

Unilateral Side Raise 40e x 2 x 8r

Rear Raise 40e x 2 x 8r

Decided to start working with David Horne's Gold Bar Grip Topz attachment. Feels like a good palm pinch. I think I'll be able to put up some decent numbers in the 105's with some more training.

GT Gold Bar

31 x 3 x 5r

41 x 3

46 x 3 x 2/3/4r

## Thursday, November 3, 2016

### Front Squats

November 3, 2016

Afternoon

Going to start throwing in some ladders starting today. I'm thinking of 2x per week benching working up to 4 ladders a session after a few weeks, squat 1x per week either with ladders or Sullivan's stuff, and alternate deadlifting and front squatting every week using ladders.

Starting low on weight and assistance stuff. Low back is bugging me and my guts are terrible today. Hoping that this'll make me feel fresher all in all.

Front Squat

WU to 225 x 3 x 1/2/3r

GHR 2 x 8r

Ring Row 2 x 15r

Ab Wheel 2 x 10r

Thumbs and forearms still cooked from yesterday.

Afternoon

Going to start throwing in some ladders starting today. I'm thinking of 2x per week benching working up to 4 ladders a session after a few weeks, squat 1x per week either with ladders or Sullivan's stuff, and alternate deadlifting and front squatting every week using ladders.

Starting low on weight and assistance stuff. Low back is bugging me and my guts are terrible today. Hoping that this'll make me feel fresher all in all.

Front Squat

WU to 225 x 3 x 1/2/3r

GHR 2 x 8r

Ring Row 2 x 15r

Ab Wheel 2 x 10r

Thumbs and forearms still cooked from yesterday.

## Wednesday, November 2, 2016

### Bench Derp and Pinch

November 2, 2016

Afternoon

Bench derp. Come to the conclusion through getting significantly weaker and weaker on bench as the weeks go by that I need to go back to greater frequency and some heavier workloads. This last stint has freaking sucked balls. Weight loss hasn't been that severe in the past month but I've already gone from a weak 265 x 4 x 4 to 260 x 3 max today. Crap numbers to start with and this programming isn't helping (started after Sep 27).

Back to some of my old stuff.

Bench Press

WU to 260 x 4 x 2r, 3

275 x 1

295 x f - see! Freaking sucking!

Called it there. Frustrated.

Euro Wrist Curls 58 x 3 x 8r

Euro Picks

108/138/158 x 3

168/178 x 1

188 x 5 x 2r - 158 x 6

Afternoon

Bench derp. Come to the conclusion through getting significantly weaker and weaker on bench as the weeks go by that I need to go back to greater frequency and some heavier workloads. This last stint has freaking sucked balls. Weight loss hasn't been that severe in the past month but I've already gone from a weak 265 x 4 x 4 to 260 x 3 max today. Crap numbers to start with and this programming isn't helping (started after Sep 27).

Back to some of my old stuff.

Bench Press

WU to 260 x 4 x 2r, 3

275 x 1

295 x f - see! Freaking sucking!

Called it there. Frustrated.

Euro Wrist Curls 58 x 3 x 8r

Euro Picks

108/138/158 x 3

168/178 x 1

188 x 5 x 2r - 158 x 6

## Monday, October 31, 2016

### Deads

October 31, 2016

Afternoon

Deads technique practice.

Deads WU to 400 x 5 x 3r

Block Pull 460 x 3 x 3r

Pull Through 150 x 3 x 10r

Chins BW x 6, 6, 6, 5, 5

Seated Hammer Curl w/FG 40e x 6, 6, 10, 10 - took a bit to warm up my right braich. Very ouchy to start.

Afternoon

Deads technique practice.

Deads WU to 400 x 5 x 3r

Block Pull 460 x 3 x 3r

Pull Through 150 x 3 x 10r

Chins BW x 6, 6, 6, 5, 5

Seated Hammer Curl w/FG 40e x 6, 6, 10, 10 - took a bit to warm up my right braich. Very ouchy to start.

## Friday, October 28, 2016

### Press Assistance

October 28, 2016

Afternoon

Press Assistance and light pinch. Still healing the tears. I'll begin hitting it hard again next Wednesday.

45' DB Press

WU to 55e x 30, 23

Rolling Tricep Ext 40e x 20, 17

Cable Tricep Ext Supinated 60 x 2 x 20r

Cable Tricep Ext Pronated 60 x 2 x 20r

Pullaparts x 3 x 35r

Saxon 2HP 155 x 5 x 3r

Afternoon

Press Assistance and light pinch. Still healing the tears. I'll begin hitting it hard again next Wednesday.

45' DB Press

WU to 55e x 30, 23

Rolling Tricep Ext 40e x 20, 17

Cable Tricep Ext Supinated 60 x 2 x 20r

Cable Tricep Ext Pronated 60 x 2 x 20r

Pullaparts x 3 x 35r

Saxon 2HP 155 x 5 x 3r

## Wednesday, October 26, 2016

### Squat & Grippers

October 26, 2016

Afternoon

Squat and gripper session. Picked up Marty's urn today. Little off.

Squat WU to 395 x 4 x 2r, 5

Reverse Hyper 200 x 5 x 10r

DB Row 45' Bench 40e x 20, 17, 15

DB Shrug 45' Bench 75e x 3 x 15r

Calf Raises 1 x 50r

MMS Grippers

WU

R - GHP6(138) x 5 x 1r, GNC200(116) x 5 x 3r

L - GHP6(138) x F, IM2.5(130) x 4 x 1r, IM2(108) x 5 x 3r

Afternoon

Squat and gripper session. Picked up Marty's urn today. Little off.

Squat WU to 395 x 4 x 2r, 5

Reverse Hyper 200 x 5 x 10r

DB Row 45' Bench 40e x 20, 17, 15

DB Shrug 45' Bench 75e x 3 x 15r

Calf Raises 1 x 50r

MMS Grippers

WU

R - GHP6(138) x 5 x 1r, GNC200(116) x 5 x 3r

L - GHP6(138) x F, IM2.5(130) x 4 x 1r, IM2(108) x 5 x 3r

## Monday, October 24, 2016

### Bench

Still weak as hell on bench but I noticed today I've been sick for about 3.5 weeks. Basically the amount of time of the huge dip.

Anyways we held our first sanctioned grip comp out here on Saturday. Finally got my 200# 2HP and it was pretty easy. Sure I'm sitting at 215-220 right now.

My numbers:

1.5" Block-set Gripper GHP6 x 1r - meh. Wanted to get the 7 but I haven't been too snappy this past week or so with the passing of Marty.

2HP Euro - 201.57# - PR

2" V-Bar 193.86# - 10-15# low. Didn't train for it though. Figured I'd do good enough to be in the pack.

IM Hub - 60.17# Never did this in comp before so a comp PR. I think I've pushed around 70# with this back when I trained it.

Grip Topz 1/2 Penny - 24.25# Very tough lift for all of us. This was my second time playing with it. Definitely a strength/technique gap with this key pinch. It'll be up in future comps for sure.

October 24, 2016

Before Supper

Bench Press

WU to 255 x 4 x 2r, 4

CG Floor Press 155 x 2 x 15r

Side Raises 35e x 2 x 10r

Rear Raises 35e x 2 x 12r

Thumb web is sliced from the weekend so I left the euro alone but wanted to get in some light work.

Climber 1H Pinch 62 x 3 x 5r

Slow Rep 2H Pony Pinches 1 x 50r

Anyways we held our first sanctioned grip comp out here on Saturday. Finally got my 200# 2HP and it was pretty easy. Sure I'm sitting at 215-220 right now.

My numbers:

1.5" Block-set Gripper GHP6 x 1r - meh. Wanted to get the 7 but I haven't been too snappy this past week or so with the passing of Marty.

2HP Euro - 201.57# - PR

2" V-Bar 193.86# - 10-15# low. Didn't train for it though. Figured I'd do good enough to be in the pack.

IM Hub - 60.17# Never did this in comp before so a comp PR. I think I've pushed around 70# with this back when I trained it.

Grip Topz 1/2 Penny - 24.25# Very tough lift for all of us. This was my second time playing with it. Definitely a strength/technique gap with this key pinch. It'll be up in future comps for sure.

October 24, 2016

Before Supper

Bench Press

WU to 255 x 4 x 2r, 4

CG Floor Press 155 x 2 x 15r

Side Raises 35e x 2 x 10r

Rear Raises 35e x 2 x 12r

Thumb web is sliced from the weekend so I left the euro alone but wanted to get in some light work.

Climber 1H Pinch 62 x 3 x 5r

Slow Rep 2H Pony Pinches 1 x 50r

## Thursday, October 20, 2016

### Pulls

October 20, 2016

Afternoon

Pull technique and some light grip in prep for Saturday's comp.

Deadlift

WU to 395 x 5 x 3r

Block Pull 455 x 3 x 3r

Pull Through 100 x 3 x 15r first time with these in years. Didn't need to be too heavy to walk away with a good pump.

Chin BW x 5 x 5r

Hammer Curl 40e x 2 x 12r

Afternoon

Pull technique and some light grip in prep for Saturday's comp.

Deadlift

WU to 395 x 5 x 3r

Block Pull 455 x 3 x 3r

Pull Through 100 x 3 x 15r first time with these in years. Didn't need to be too heavy to walk away with a good pump.

Chin BW x 5 x 5r

Hammer Curl 40e x 2 x 12r

## Tuesday, October 18, 2016

### Press

October 18, 2016

Afternoon

Press Assistance. Light pinch.

45' Incline DB Press

WU to 55e x 30, 19

Rolling Tricep Ext 40e x 20, 15

Underhand Cable Ext 55 x 2 x 25r

Overhand Cable Ext 55 x 2 x 25r

Pullaparts x 3 x 35r

Euro Round the Worlds

Afternoon

Press Assistance. Light pinch.

45' Incline DB Press

WU to 55e x 30, 19

Rolling Tricep Ext 40e x 20, 15

Underhand Cable Ext 55 x 2 x 25r

Overhand Cable Ext 55 x 2 x 25r

Pullaparts x 3 x 35r

Euro Round the Worlds

## Sunday, October 16, 2016

### Squat and Grippers

October 16, 2016

Afternoon

Grippers really sucked. Weight loss (141# last 2 days), fried nerves, off day, or crappy cycle.

Squat

WU to 390 x 4 x 2r, 5

Reverse Hyper 180 x 5 x 10r

45' Bench DB Row 40e x 17, 15, 15

45' Bench DB Shrug 65e x 3 x 20r

Calf Raises 1 x 50r

Grippers

One Hand BB Deadlifts

Afternoon

Grippers really sucked. Weight loss (141# last 2 days), fried nerves, off day, or crappy cycle.

Squat

WU to 390 x 4 x 2r, 5

Reverse Hyper 180 x 5 x 10r

45' Bench DB Row 40e x 17, 15, 15

45' Bench DB Shrug 65e x 3 x 20r

Calf Raises 1 x 50r

Grippers

One Hand BB Deadlifts

## Friday, October 14, 2016

### Bench and Pinch

October 14, 2016

After Lunch

Bad emotional day but I need to do things to keep my mind off of the loss of my pup. He's been my best friend for almost 14 years and passed away on my chest this morning.

Down to 243# this morning. Almost 35# since I started.

Bench Press

WU to 250 x 4 x 2r, 5

CG Floor Press 145 x 2 x 15r

Side Raises 30e x 2 x 10r

Rear Raises 35e x 2 x 8r

Euro Wrist Curl 58 x 3 x 8r

Euro Picks

108/138/158 x 3

168/178 x 1

183 x 3, 3, 3, 5 - 153 x 10

Last heavy pinch workout prior to next week's comp.

http://www.youtube.com/watch?v=vgxRnQaVsN0

After Lunch

Bad emotional day but I need to do things to keep my mind off of the loss of my pup. He's been my best friend for almost 14 years and passed away on my chest this morning.

Down to 243# this morning. Almost 35# since I started.

Bench Press

WU to 250 x 4 x 2r, 5

CG Floor Press 145 x 2 x 15r

Side Raises 30e x 2 x 10r

Rear Raises 35e x 2 x 8r

Euro Wrist Curl 58 x 3 x 8r

Euro Picks

108/138/158 x 3

168/178 x 1

183 x 3, 3, 3, 5 - 153 x 10

Last heavy pinch workout prior to next week's comp.

http://www.youtube.com/watch?v=vgxRnQaVsN0

## Monday, October 10, 2016

### Press Assistance

October 10, 2016

Noonish

Press assistance. Day 1, 5th set stuff. Finding working weights with these higher reps.

DB 45' Incline Press

25e x 2 x 10r

40e x 10

65e x 15, 12

55e x 14 - I'll use this next time. Want to be in the 25-35 rep range.

Rolling DB Ext 40e x 12, 15

Cable Underhand Ext 50 x 2 x 25r

Cable Overhand Ext 50 x 2 x 25r

Pullaparts x 3 x 30r

Noonish

Press assistance. Day 1, 5th set stuff. Finding working weights with these higher reps.

DB 45' Incline Press

25e x 2 x 10r

40e x 10

65e x 15, 12

55e x 14 - I'll use this next time. Want to be in the 25-35 rep range.

Rolling DB Ext 40e x 12, 15

Cable Underhand Ext 50 x 2 x 25r

Cable Overhand Ext 50 x 2 x 25r

Pullaparts x 3 x 30r

## Friday, October 7, 2016

### Squat

October 7, 2016

Before Supper

Day 1 Squat of the 5th set stuff. 2nd day on gripper peaking stuff. Still sick, hacking, and sweating my guts out.

Squat

WU to 385 x 4 x 2r,

Reverse Hyper 180 x 4 x 10r

DB Row 45' Bench 40e x 3 x 15r

DB Shrug 45' Bench 40e x 3 x 20r

One Leg Calf Raise BW x 5 x 10r nonstop

Grip

Daily Gripper Stuff

OH Guillotine ISO's

100/125/150 x 10s

OH Guillotine Severe Negs

175 x 5 x 1r

Adj TB

180.3/222.6 x 1

http://www.youtube.com/watch?v=FJK8F8TIYGs

Before Supper

Day 1 Squat of the 5th set stuff. 2nd day on gripper peaking stuff. Still sick, hacking, and sweating my guts out.

Squat

WU to 385 x 4 x 2r,

Reverse Hyper 180 x 4 x 10r

DB Row 45' Bench 40e x 3 x 15r

DB Shrug 45' Bench 40e x 3 x 20r

One Leg Calf Raise BW x 5 x 10r nonstop

Grip

Daily Gripper Stuff

OH Guillotine ISO's

100/125/150 x 10s

OH Guillotine Severe Negs

175 x 5 x 1r

Adj TB

180.3/222.6 x 1

http://www.youtube.com/watch?v=FJK8F8TIYGs

## Wednesday, October 5, 2016

### Bench & Pinch

October 5, 2016

Before Supper

Day 1 of 5th set. Still sick. Tomorrow I'll start ramping up the grip for some supercompensation hopefully.

Bench Press - felt good. Still weak as hell though

WU to 245 x 2, 2, 2, 2, 6

CG Floor Press 135 x 2 x 15r

Side Raises 30e x 2 x 10r

Rear Raises 30e x

Grip

Euro Wrist Curl 58 x 3 x 8r

Euro 2HP

108/138/158 x 3

168 x 1

178 x 3, 3, 4, 6 - 30s - 148 x 7

GT Half-Penny

19.3 x 2 x 5r

21.8/24.2 x 3

29.2/26.7 x 1/0

GT Hub

30.1/35/40 x 1

42.4 x 2 x 0/1r

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

Before Supper

Day 1 of 5th set. Still sick. Tomorrow I'll start ramping up the grip for some supercompensation hopefully.

Bench Press - felt good. Still weak as hell though

WU to 245 x 2, 2, 2, 2, 6

CG Floor Press 135 x 2 x 15r

Side Raises 30e x 2 x 10r

Rear Raises 30e x

Grip

Euro Wrist Curl 58 x 3 x 8r

Euro 2HP

108/138/158 x 3

168 x 1

178 x 3, 3, 4, 6 - 30s - 148 x 7

GT Half-Penny

19.3 x 2 x 5r

21.8/24.2 x 3

29.2/26.7 x 1/0

GT Hub

30.1/35/40 x 1

42.4 x 2 x 0/1r

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

## Friday, September 30, 2016

### B1 Pulls

September 30, 2016

Before Supper

Block 1 pulls. Well I've been getting progressively sicker over the past couple of days. Just tried to get moving a bit but everything was feeling heavy.

DO Deads

135 x 3 x 4r

225 x 3

315 x 2

365/405/455 x 1

4" Block Pulls 495 x 2 x 5r

Euro 1HP 58 x 5 x 5r

Euro KB Sup. 4s Holds x 2 x 1r

Before Supper

Block 1 pulls. Well I've been getting progressively sicker over the past couple of days. Just tried to get moving a bit but everything was feeling heavy.

DO Deads

135 x 3 x 4r

225 x 3

315 x 2

365/405/455 x 1

4" Block Pulls 495 x 2 x 5r

Euro 1HP 58 x 5 x 5r

Euro KB Sup. 4s Holds x 2 x 1r

## Tuesday, September 27, 2016

### W5 Bench

September 27, 2016

Before Supper

W5 Bench. Damn this sucks. Fighting with weight that I was doing sets of Spoto presses of 8-10 reps just a few months ago...

Bench Press

WU

265 x 4, 3+1, 4, 4

Slingshot 265 x 9, 7

Low Cable Row 220 x 4 x 10r

Band Extensions x 150r (sets of 15-35)

Speed Gripper #1 x 5 x 3r

DB Rock 40e x 1 x 50r

Before Supper

W5 Bench. Damn this sucks. Fighting with weight that I was doing sets of Spoto presses of 8-10 reps just a few months ago...

Bench Press

WU

265 x 4, 3+1, 4, 4

Slingshot 265 x 9, 7

Low Cable Row 220 x 4 x 10r

Band Extensions x 150r (sets of 15-35)

Speed Gripper #1 x 5 x 3r

DB Rock 40e x 1 x 50r

## Monday, September 26, 2016

### B3 Squat

September 26, 2016

Before Supper

Block 3 squat.

Front Squat

45 x 4 x 3r

135/185/225 x 3

275 x 2

235 x 5, 5, 5, 4 - failed at the 5th. Very weak at these at the moment.

GHR x 3 x 10r

BB Shrug 405 x 3 x 8r

Band Hammer Curls x 100r

Grip

Euro Wrist Curl 58 x 3 x 8r

Euro 2HP

108/138/158 x 3

168 x 1

173 x 4, 4, 7 - 30s - 143 x 10

Blob 40# x 1 x 10r

Blob Neg 45# x 2 x 1r

Grip Topz Stub

29.4/34.4 x 1, 39.4 x f

GT Half Penny

29.4 x f

14.2/19.2 x 1

24.2 x 3 x 1r

Left is substantially stronger for the Grip Topz

TTK Negs 20 x 3 x 1r

http://www.youtube.com/watch?v=rQDd7MJNGYY

Before Supper

Block 3 squat.

Front Squat

45 x 4 x 3r

135/185/225 x 3

275 x 2

235 x 5, 5, 5, 4 - failed at the 5th. Very weak at these at the moment.

GHR x 3 x 10r

BB Shrug 405 x 3 x 8r

Band Hammer Curls x 100r

Grip

Euro Wrist Curl 58 x 3 x 8r

Euro 2HP

108/138/158 x 3

168 x 1

173 x 4, 4, 7 - 30s - 143 x 10

Blob 40# x 1 x 10r

Blob Neg 45# x 2 x 1r

Grip Topz Stub

29.4/34.4 x 1, 39.4 x f

GT Half Penny

29.4 x f

14.2/19.2 x 1

24.2 x 3 x 1r

Left is substantially stronger for the Grip Topz

TTK Negs 20 x 3 x 1r

http://www.youtube.com/watch?v=rQDd7MJNGYY

## Saturday, September 24, 2016

### W5 Press

September 23, 2016

Before Supper

Week 5 press.

Standing Press

45 x 3 x 8r

95 x 5

135 x 3

165/185/205 x 1

215 x 2 x F - whadda fhaak! Staaahhhp!!!

September 24, 2016

Before Supper

Redux

Standing Press

45 x 3 x 8r

95/135/165 x 3

185/205 x 2

215 x 4 x 1r, 3

Klokov Press 135 x 3 x 6r

Reverse Grip BB Row 185 x 5 x 10r - supination is the tough thing

Band Pressdowns x 100r

Grippers

## Thursday, September 22, 2016

### B2 Pulls

September 22, 2016

Before Supper

Block 2 deads. Ashman. Starting low for a good ramp up.

BWTG Trapbar Deads - low handle

130 x 3 x 4r

220 x 3

310 x 2

360 x 3 x 6r

Front Squat to Box

WU to 225 x 3 x 8r

TB Shrug 225 x 3 x 12r

Chin - to niggly. I'll use my back lots tomorrow for overhead pressing too.

Band Curl x 100r

Grip Stuff

Climber Pinch

WU to 149.5 x 3, 3, 3, 7 - 30s - 124.5 x 10

IM Hub 49 x 3 x 3r

TTK Negs 15 x 1, 20 x 3 x 1r

## Tuesday, September 20, 2016

### W4 Bench

September 20, 2016

Before Supper

Week 4 bench. Down to 248 and change this morning. Skinny-Minnie.

Bench Press

45 x 3 x 8r

135/185/225 x 3

255 x 4 x 5r

Slingshot

315 x 3

335/355 x 1

Dip +25 x 3 x 8r

Low Cable Row 200 x 3 x 15r

Grip

Gripper speed work/recovery IM1 x 5 x 3r

Climber Wrist Curls 12.5 x 20, 25 x 3 x 15r

DB Rotations 25 x 100r

## Monday, September 19, 2016

### B1 Squat

September 19, 2016

Afternoon

B1 squat, Ashman stuff. Next time either have to drop the weight, improve on my rests, reps or both. Ego check.

Squat - 90s rests, last set was more like 120s

45 x 4 x 5r

135 x 5

185/225 x 3

275 x 10, 8, 8 - sweaty

GHR 4 x 8r

DB Shrug 1s Pauses 105e x 3 x 10r

NG Chin Triple RP x 9, 11, 9

Band Hammer Curl x Bunch

## Sunday, September 18, 2016

### W4 Squat -Nope

September 18, 2016

Before Supper

Week 4 squat. Not having a good training day. Not nourished properly and we babysat the Grandgoober last night and today. I think he's slept for about 2 hours in that time.

Got going but everything was feeling heavy so I did a deload rep/weight scheme on the 2HP (Jay had the grip seminar, grip together yesterday) and couldn't be bothered with more than a couple squat sets. I'll try again tomorrow.

Squat

Up to 425 x 3 x 2r

2HP to 158 x 3 x 3r

## Friday, September 16, 2016

### W3 Press

September 16, 2016

Before Supper

Week 3 press

Standing Press

45 x 3 x 8r

95 x 5

135 x 3

165 x 2

185 x 1

205 x 3, 3, 3, 3, 7

Klokov Press

105 x 10, 10, 10, 9

BB French Press

105 x 10, 10, 10, 9

Reverse BB Curl

105 x 3 x 5r

Grippers

## Wednesday, September 14, 2016

### W3 Grip

September 14, 2016

Before Supper

Week 3

2HP Wrist Curls 58 x 3 x 5r

Euro 2HP

108/138/158 x 3r

173 x 4 x 3r 30s Rest 123 x 15r

Sumo DO Axle

123/213 x 5

263 x 1

303 x 6.5 within 60s

Finger walk 6# sledge

## Sunday, September 11, 2016

### W3 Bench

September 11, 2016

Before Supper

Week 3 bench. Feeling better and starting to get my groove back.

Bench Press - 24"

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

245 x 1

265 x 5 x 3r

Slingshot

315 x 3, 335 x 1, 355 x 1

Dip x 12, 10, 10

Neutral Chin w/FG RP'd x 3-3-2, 3-3-2, 3-2-2

Grip

Grippers

Baby Inch Picks

40# Blob Picks

DO 6" gr8

Before Supper

Week 3 bench. Feeling better and starting to get my groove back.

Bench Press - 24"

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

245 x 1

265 x 5 x 3r

Slingshot

315 x 3, 335 x 1, 355 x 1

Dip x 12, 10, 10

Neutral Chin w/FG RP'd x 3-3-2, 3-3-2, 3-2-2

Grip

Grippers

Baby Inch Picks

40# Blob Picks

DO 6" gr8

## Friday, September 9, 2016

### W3 Squat

September 9, 2016

Before Supper

Week 3 squat

Camber Front Squat - way tougher

85 x 2 x 2r

135/185/225 x 2

275 x 2 x 1r

Camber Squat

275 x 2

325 x 5 x 6r

Sumo DO Axle SLDL

123/213/263/303 x 5r

Easy peasy. Had a few more not bad reps with this and the 2HP so moving in the right direction. About a 7 to 7.5.

Grip

2HP Wrist Curl 58 x 3 x 8r

2HP Euro

108/138/158 x 3

168 x 3, 3, 3, 5 - 30s dropset to 118 x 15

Before Supper

Week 3 squat

Camber Front Squat - way tougher

85 x 2 x 2r

135/185/225 x 2

275 x 2 x 1r

Camber Squat

275 x 2

325 x 5 x 6r

Sumo DO Axle SLDL

123/213/263/303 x 5r

Easy peasy. Had a few more not bad reps with this and the 2HP so moving in the right direction. About a 7 to 7.5.

Grip

2HP Wrist Curl 58 x 3 x 8r

2HP Euro

108/138/158 x 3

168 x 3, 3, 3, 5 - 30s dropset to 118 x 15

## Wednesday, September 7, 2016

### W2 Press

September 7, 2016

Afternoon

Week 2 press

Standing Press

45 x 3 x 8r

95 x 5

135 x 3

165/185 x 2

195 x 5 x 5r

Klokov Press 95 x 5 x 10r (may have did 6 sets)

Standing BB French Press 95 x 10, 10, 10, 10, 8

BB Curls 95 x 3 x 8r

Grippers

Afternoon

Week 2 press

Standing Press

45 x 3 x 8r

95 x 5

135 x 3

165/185 x 2

195 x 5 x 5r

Klokov Press 95 x 5 x 10r (may have did 6 sets)

Standing BB French Press 95 x 10, 10, 10, 10, 8

BB Curls 95 x 3 x 8r

Grippers

## Sunday, September 4, 2016

### W2 Deads

September 4, 2016

Morning and Afternoon

Week 2 deads. Figured I'd cycle in some axle deads as long as I'm within 15% of my regular pulls.

Morning

Axle Deads

123 x 3 x 3r

213 x 3

303/353/393/443/463/483/503 x 1 - started to slow down so I stopped here

413 x 5 x 3r

Afternoon

Band GM's 1 x 30r

Paused Axle Rows 173 x 1 x 20r

Started with grippers but tweaked a tendon during the warm-ups so I'll give it a go in another couple of days.

Morning and Afternoon

Week 2 deads. Figured I'd cycle in some axle deads as long as I'm within 15% of my regular pulls.

Morning

Axle Deads

123 x 3 x 3r

213 x 3

303/353/393/443/463/483/503 x 1 - started to slow down so I stopped here

413 x 5 x 3r

Afternoon

Band GM's 1 x 30r

Paused Axle Rows 173 x 1 x 20r

Started with grippers but tweaked a tendon during the warm-ups so I'll give it a go in another couple of days.

## Thursday, September 1, 2016

### W2 Bench

September 1, 2016

Before Supper

Week 2 bench. Big caloric deficit. Haven't really felt like eating much. Oh, and wicked DOMS from Tuesday's squats and GM's.

Bench Press - 24"

WU to 255 x 6 x 4r

Felt really weak to start but as I kept going muscle memory started to come back and the reps became much easier.

Slingshot

275 x 2

315 x 3

335/355 x 1

Superset

Dip 3 x 10r

Close Neutral Grip Chin w/FG 3 x 7r (RP)

Pullaparts 100r

Grip

1HP w/Euro at 54mm

58 x 3 x 5r

68 x 2 x 5r

Baby Inch Picks 5 x 1r

Before Supper

Week 2 bench. Big caloric deficit. Haven't really felt like eating much. Oh, and wicked DOMS from Tuesday's squats and GM's.

Bench Press - 24"

WU to 255 x 6 x 4r

Felt really weak to start but as I kept going muscle memory started to come back and the reps became much easier.

Slingshot

275 x 2

315 x 3

335/355 x 1

Superset

Dip 3 x 10r

Close Neutral Grip Chin w/FG 3 x 7r (RP)

Pullaparts 100r

Grip

1HP w/Euro at 54mm

58 x 3 x 5r

68 x 2 x 5r

Baby Inch Picks 5 x 1r

## Tuesday, August 30, 2016

### W2 Squats

August 30, 2016

Before Supper

Week 2 squats. Left wrist is really gimped for some reason but luckily I've got choices of equipment to do some work arounds. Today it's with the camber bar.

Camber Squat - little trickier coming out of the hole

85 x 3 x 4r

175 x 3

265 x 2

315/365 x 1

405 x 6 x 2r

Camber Speed Squats - too niggly on my back yet

Camber GM's 265 x 3 x 8r

Grip

1.5" Block Set

GHP6 x 2 x 1+n

IM2.5 x 2+VN, 2, 2, 2

Metal Strip Hold IM2.5 x 15s, 18s

Before Supper

Week 2 squats. Left wrist is really gimped for some reason but luckily I've got choices of equipment to do some work arounds. Today it's with the camber bar.

Camber Squat - little trickier coming out of the hole

85 x 3 x 4r

175 x 3

265 x 2

315/365 x 1

405 x 6 x 2r

Camber Speed Squats - too niggly on my back yet

Camber GM's 265 x 3 x 8r

Grip

1.5" Block Set

GHP6 x 2 x 1+n

IM2.5 x 2+VN, 2, 2, 2

Metal Strip Hold IM2.5 x 15s, 18s

## Saturday, August 27, 2016

### Press - New Cycle

August 27, 2016

Afternoon in the rain.

New press cycle.

Standing Press - brought my grip way in. ~1" off the smooth

45 x 3 x 8

135 x 5

165 x 3

185 x 5 x 5r

Klokov Press 95 x 10, 10, 8 - that ramped up quick!

Superset

CG Bench 135 x 10, 185 x 4 x 8r

CG Neutral Chin w/FG x 5 x 3r

Pullaparts x 100r

Afternoon in the rain.

New press cycle.

Standing Press - brought my grip way in. ~1" off the smooth

45 x 3 x 8

135 x 5

165 x 3

185 x 5 x 5r

Klokov Press 95 x 10, 10, 8 - that ramped up quick!

Superset

CG Bench 135 x 10, 185 x 4 x 8r

CG Neutral Chin w/FG x 5 x 3r

Pullaparts x 100r

## Thursday, August 25, 2016

### Pulls

August 25, 2016

Before Supper

Pulls. Did gripper negatives and overcrushes between all sets.

Deadlift - back is still off so I stayed at a relatively low weight for some singles

135 x 3 x 4r

225/315 x 2

365/405/455 x 1

495 x 5 x 1r

Paused DB Rows 125 x 3 x 10r

Before Supper

Pulls. Did gripper negatives and overcrushes between all sets.

Deadlift - back is still off so I stayed at a relatively low weight for some singles

135 x 3 x 4r

225/315 x 2

365/405/455 x 1

495 x 5 x 1r

Paused DB Rows 125 x 3 x 10r

## Tuesday, August 23, 2016

### Starting to Bench Again

August 23, 2016

Before supper

Bench press. February 12 was the last time I actually did "work" with the bench press due to my shoulder. By not benching and losing over 20 pounds of body weight since then I guess has taken a toll....

Time to start the work again.

Bench Press - playing with widths

21"

45 x 3 x 8r

135/185/225 x 5

255 x 3

265 x 4 - holy crap!

24"

255 x 5, 5, 4 - whaaa?

245 x 2 x 5r

Slingshot

245/275/315 x 2

335 x 1

Superset

Dip x 3 x 10r - RP last two sets

KB Row 90 x 3 x 10r

KTA

Before supper

Bench press. February 12 was the last time I actually did "work" with the bench press due to my shoulder. By not benching and losing over 20 pounds of body weight since then I guess has taken a toll....

Time to start the work again.

Bench Press - playing with widths

21"

45 x 3 x 8r

135/185/225 x 5

255 x 3

265 x 4 - holy crap!

24"

255 x 5, 5, 4 - whaaa?

245 x 2 x 5r

Slingshot

245/275/315 x 2

335 x 1

Superset

Dip x 3 x 10r - RP last two sets

KB Row 90 x 3 x 10r

KTA

## Saturday, August 20, 2016

### W1 Squat

August 20, 2016

Noonish

Week 1 squat. Back is still a little niggly so I'm squatting to a box.

Week 2 of KTA firing up. Doing chin/pull-up variations between gripper sets for 10 sets. Taking some of the ideas from Pavels fighter pull-up program. Just adding more sets, more workdays, and non-lineal progression to the reps. Last 6 days I achieved 127 total reps. This week should be well north of 180.

Front Squat - box

45 x 3 x 5r

135 x 5

185/225/275/315 x 2

Squat - box

225 x 5

305 x 4 x 8r

Superset

GHR x 2 x 10r

Leg Ext 100 x 2 x 10r

Angle grip pull-ups

KTA Week 2

Noonish

Week 1 squat. Back is still a little niggly so I'm squatting to a box.

Week 2 of KTA firing up. Doing chin/pull-up variations between gripper sets for 10 sets. Taking some of the ideas from Pavels fighter pull-up program. Just adding more sets, more workdays, and non-lineal progression to the reps. Last 6 days I achieved 127 total reps. This week should be well north of 180.

Front Squat - box

45 x 3 x 5r

135 x 5

185/225/275/315 x 2

Squat - box

225 x 5

305 x 4 x 8r

Superset

GHR x 2 x 10r

Leg Ext 100 x 2 x 10r

Angle grip pull-ups

KTA Week 2

## Wednesday, August 17, 2016

### Deload Press

August 17, 2016

Before Supper

Deload the press.

Standing Unilateral DB Strict Press

30e x 2 x 15r

55e/65e x 15

KTA

More pull-ups

Before Supper

Deload the press.

Standing Unilateral DB Strict Press

30e x 2 x 15r

55e/65e x 15

KTA

More pull-ups

## Monday, August 15, 2016

### W1 M/O Deadlift

August 15, 2016

Workout split to get stuff done today.

Noonish

Deadlift

135 x 4 x 3

225 x 2

315/365 x 1

385 x 4 x 4r

445 x 2 x 2r

385 x 8

GHR x 3 x 8r

Before Supper

More KTA

More pull-ups

KB Rows

Workout split to get stuff done today.

Noonish

Deadlift

135 x 4 x 3

225 x 2

315/365 x 1

385 x 4 x 4r

445 x 2 x 2r

385 x 8

GHR x 3 x 8r

Before Supper

More KTA

More pull-ups

KB Rows

## Friday, August 12, 2016

### W8 Dipping

August 12, 2016

Before Supper

Week 8 dipping. Done this cycle. Thinking about another 8 week run with overhead pressing as the primary focus and bench and dip as support.

Dip

BW x 4 x 3r

+30 x 3

+50 x 2

+70 x 4 x 1r, 2

Bench - Tried pinkies out to the rings

225 x 3 x 6r

NG Chins between sets

2 x 1r

8 x 3r

1 x 2r (28r)

12s Negatives 3 x 1r

Before Supper

Week 8 dipping. Done this cycle. Thinking about another 8 week run with overhead pressing as the primary focus and bench and dip as support.

Dip

BW x 4 x 3r

+30 x 3

+50 x 2

+70 x 4 x 1r, 2

Bench - Tried pinkies out to the rings

225 x 3 x 6r

NG Chins between sets

2 x 1r

8 x 3r

1 x 2r (28r)

12s Negatives 3 x 1r

## Wednesday, August 10, 2016

### W8 Squat

August 10, 2016

Before Supper

Week 8 squats. Back is a bit gimpy after wrestling with my niece and nephew then aggravating it with Monday's pressing. Today was supposed to be my squat peak week but I'll hold off until next week and just put some belt squats in.

Belt Squat w/landmine

1p x 4 x 5r

2/2.5/3/3.5p x 5

4p x 5 x 10r

Sweet, crippling pump. Good enough.

Before Supper

Week 8 squats. Back is a bit gimpy after wrestling with my niece and nephew then aggravating it with Monday's pressing. Today was supposed to be my squat peak week but I'll hold off until next week and just put some belt squats in.

Belt Squat w/landmine

1p x 4 x 5r

2/2.5/3/3.5p x 5

4p x 5 x 10r

Sweet, crippling pump. Good enough.

## Monday, August 8, 2016

### W7 Press

August 8, 2016

Before Supper

Week 7 press

BB Press - to a bit of a push press

45 x 3 x 8r

95 x 5

135/165 x 3

185 x 2

205/215/225/235 x 1

245 x 2 x f - dangit

225 x f - fffff

Strict 185 x 5, 5, 5, 4

Upright Row - very strict 95 x 4 x 8r

BB Front Raise x 3 x 15r

Before Supper

Week 7 press

BB Press - to a bit of a push press

45 x 3 x 8r

95 x 5

135/165 x 3

185 x 2

205/215/225/235 x 1

245 x 2 x f - dangit

225 x f - fffff

Strict 185 x 5, 5, 5, 4

Upright Row - very strict 95 x 4 x 8r

BB Front Raise x 3 x 15r

## Friday, August 5, 2016

### W7 Deadlift

August 5, 2016

Before Supper

Week 7 deadlift.

Deadlift

135 x 4 x 3r

225 x 2

315/405/455/495 x 1

525 x 5 x 1r

Pro Angle Neg Pull-ups x 6, 10, 8, 8, 12

T-Bar Row

1p/2p x 15

3p x 2 x 15r

Before Supper

Week 7 deadlift.

Deadlift

135 x 4 x 3r

225 x 2

315/405/455/495 x 1

525 x 5 x 1r

Pro Angle Neg Pull-ups x 6, 10, 8, 8, 12

T-Bar Row

1p/2p x 15

3p x 2 x 15r

## Wednesday, August 3, 2016

### W7 Dip/Bench

August 3, 2016

Before Supper

Week 7 dip & bench. No sleep last night as Marty was needing out about every 1.5-2 hours. 5:30 I decided to just stay up with the little guy.

Dip

BW x 4 x 3r

+30/50 x 2

+65 x 5 x 2r

Superset

CG Bench 235 x 7, 6, 5, 5, 5

Neg Angled Pro Chins x 5, 10, 8, 8, 10

Before Supper

Week 7 dip & bench. No sleep last night as Marty was needing out about every 1.5-2 hours. 5:30 I decided to just stay up with the little guy.

Dip

BW x 4 x 3r

+30/50 x 2

+65 x 5 x 2r

Superset

CG Bench 235 x 7, 6, 5, 5, 5

Neg Angled Pro Chins x 5, 10, 8, 8, 10

## Sunday, July 31, 2016

### W7 Squat

July 31, 2016

Before Supper

Week 7 squat. Deload grip.

Front Squat

45 x 4 x 3r

135/185 x 2

225/275/315 x 1

Superset 1

Back Squat

225 x 2 x 2r

315 x 1

370 x 6 x 4r

Pull-up Negs x 5, 9, 7, 7, 9

Superset 2

GHR (full RoM) x 3 x 5r

V2 Wasp w/1.5" Block 5ct x 3 x 5r

Before Supper

Week 7 squat. Deload grip.

Front Squat

45 x 4 x 3r

135/185 x 2

225/275/315 x 1

Superset 1

Back Squat

225 x 2 x 2r

315 x 1

370 x 6 x 4r

Pull-up Negs x 5, 9, 7, 7, 9

Superset 2

GHR (full RoM) x 3 x 5r

V2 Wasp w/1.5" Block 5ct x 3 x 5r

## Thursday, July 28, 2016

### W6 Press

July 28, 2016

Afternoon

Week 6 press. Light day for press and pinch.

Seated, Unsupported BB Press

45 x 3 x 8r

95 x 5

135 x 3 x 8r, 10

Reverse Pull-ups x 4, 9, 6, 6, 8

Band Pressdowns Avr x 3 x 30r

Ring Rear Flies x 3 x 10r

Grip

Euro Wrist Curl x 3 x 5r

Euro Holds

107.2 x 10s

162.8 x 3 x 15s

45 Plate Hubbing

http://www.youtube.com/watch?v=lNAn4dx00r8

Afternoon

Week 6 press. Light day for press and pinch.

Seated, Unsupported BB Press

45 x 3 x 8r

95 x 5

135 x 3 x 8r, 10

Reverse Pull-ups x 4, 9, 6, 6, 8

Band Pressdowns Avr x 3 x 30r

Ring Rear Flies x 3 x 10r

Grip

Euro Wrist Curl x 3 x 5r

Euro Holds

107.2 x 10s

162.8 x 3 x 15s

45 Plate Hubbing

http://www.youtube.com/watch?v=lNAn4dx00r8

## Tuesday, July 26, 2016

### W6 Light Back

July 26, 2016

Before Supper

Week 6, light back. Second day of the negative pull-ups. Major DOMS from Sunday yet. Glad I'm giving these a try. Main reason the program isn't calling for concentric reps yet is I wouldn't get enough reps per set in to really hammer some strength building with this exercise.

Side note I'm a week into another cut and am down to 163.2# as of this morning and should be in the 150's by the end of the week. Not starving at all yet.

Also to note is that today the pull-ups weren't tweaking my shoulder or elbow. Brought my grip in about a hand width, slathered up in liniment, and did arm, elbow, and wrist rotations prior.

Negative Pull-ups x 3, 8, 6, 6, 8

Shrugs

315 x 10

405 x 3 x 15r

1.5" Block Set Grippers-3ct

R-GNC200/L-HG250 x 3 x 3r

Cut Gripper - 5ct

R-IM2/L-BBM x 3 x 1r

Before Supper

Week 6, light back. Second day of the negative pull-ups. Major DOMS from Sunday yet. Glad I'm giving these a try. Main reason the program isn't calling for concentric reps yet is I wouldn't get enough reps per set in to really hammer some strength building with this exercise.

Side note I'm a week into another cut and am down to 163.2# as of this morning and should be in the 150's by the end of the week. Not starving at all yet.

Also to note is that today the pull-ups weren't tweaking my shoulder or elbow. Brought my grip in about a hand width, slathered up in liniment, and did arm, elbow, and wrist rotations prior.

Negative Pull-ups x 3, 8, 6, 6, 8

Shrugs

315 x 10

405 x 3 x 15r

1.5" Block Set Grippers-3ct

R-GNC200/L-HG250 x 3 x 3r

Cut Gripper - 5ct

R-IM2/L-BBM x 3 x 1r

## Sunday, July 24, 2016

### W6 Dip/Bench

July 24, 2016

Before Supper

Week 6 bench/dip.

Dip

BW x 3 x 3r

+30 x 3

+45 x 4 x 3r, 5

CG Bench 235 x 5 x 6r

Pull-up Negs - Trying the 50 Pull-ups Program from the bottom

BW x 2, 7, 5, 5, 7

Grip Between Sets

Euro Wrist Curls x 3 x 5r

Euro Holds

107.2 x 10s

162.8 x 15s, 15s, 25s, 20s

IM Hub Holds

31 x 10s

41 x 20s

46 x 4 x 10s, 30s/23s

http://www.youtube.com/watch?v=ASwUsxzaXN8

Before Supper

Week 6 bench/dip.

Dip

BW x 3 x 3r

+30 x 3

+45 x 4 x 3r, 5

CG Bench 235 x 5 x 6r

Pull-up Negs - Trying the 50 Pull-ups Program from the bottom

BW x 2, 7, 5, 5, 7

Grip Between Sets

Euro Wrist Curls x 3 x 5r

Euro Holds

107.2 x 10s

162.8 x 15s, 15s, 25s, 20s

IM Hub Holds

31 x 10s

41 x 20s

46 x 4 x 10s, 30s/23s

http://www.youtube.com/watch?v=ASwUsxzaXN8

## Thursday, July 21, 2016

### W6 Squat

July 21, 2016

Before Supper

Week 6 squat. So far squatting and such feeling pretty good spread out this way. Taking my 4 day cycle and just running it over a 3 day week so my regular 3 weeks is extended out to 4. So far progress is feeling pretty good like this.

Squat

45 x 4 x 3r

135 x 3

225 x 2

316/365/405/425 x 1

445 x 8 x 2r

Speed Squat 285 x 6 x 2r - 30s rests

GHR x 5 x 5r - arms up

Grip

1.5" Block Set w/3ct pauses

R - IM2.5 x 2 x 3r, GNC200 x 3 x 3r

L - HG250 x 5 x 3r

Light Set Practice - Closed them anyways

GHP6/GHP5 x 3 x 3r

2" V-Bar

112.5 x 3

160 x 5 x 3r

Pretending I have a neighbour downstairs and moving the weight really controlled and softly.

Before Supper

Week 6 squat. So far squatting and such feeling pretty good spread out this way. Taking my 4 day cycle and just running it over a 3 day week so my regular 3 weeks is extended out to 4. So far progress is feeling pretty good like this.

Squat

45 x 4 x 3r

135 x 3

225 x 2

316/365/405/425 x 1

445 x 8 x 2r

Speed Squat 285 x 6 x 2r - 30s rests

GHR x 5 x 5r - arms up

Grip

1.5" Block Set w/3ct pauses

R - IM2.5 x 2 x 3r, GNC200 x 3 x 3r

L - HG250 x 5 x 3r

Light Set Practice - Closed them anyways

GHP6/GHP5 x 3 x 3r

2" V-Bar

112.5 x 3

160 x 5 x 3r

Pretending I have a neighbour downstairs and moving the weight really controlled and softly.

## Wednesday, July 20, 2016

### W5 Pinch

July 20, 2016

Before Supper

Week 5 pinch. Light pinch workout.

Euro Wrist Curls w/pause

57.2 x 3 x 5r

Euro Holds

107.2 x 10s

157.8 x 3 x 10s

IM Hub Holds

31/41 x 10s

46 x 2 x 10s

Band Finger Extensions

Before Supper

Week 5 pinch. Light pinch workout.

Euro Wrist Curls w/pause

57.2 x 3 x 5r

Euro Holds

107.2 x 10s

157.8 x 3 x 10s

IM Hub Holds

31/41 x 10s

46 x 2 x 10s

Band Finger Extensions

## Tuesday, July 19, 2016

### W5 Press

July 19, 2016

Before Supper

Week 5 press

Pressing went good. I'll get pinchy tomorrow.

BB Press

45 x 3 x 10r

95 x 5

135 x 3

165 x 2

185/205 x 1

225 x 3 x 3r, 4

BB Upright Row 135 x 4 x 6r

45 Halo's x a bunch

1st set and the sloppiest.

http://www.youtube.com/watch?v=DtyXpJQe2K0

Before Supper

Week 5 press

Pressing went good. I'll get pinchy tomorrow.

BB Press

45 x 3 x 10r

95 x 5

135 x 3

165 x 2

185/205 x 1

225 x 3 x 3r, 4

BB Upright Row 135 x 4 x 6r

45 Halo's x a bunch

1st set and the sloppiest.

http://www.youtube.com/watch?v=DtyXpJQe2K0

## Sunday, July 17, 2016

### W5 Deads

July 17, 2016

Afternoon

Week 5 deads. Had a bout of stupidity and buggered up my plate math on my top singles for deads. I'll know better next time....

Deadlift - JS platform against green bands

145 x 3 x 3r

235 x 2 x 2r

325/375/415/465 x 1

515 x 2 x F

395 x 5 x 3r

DB Row 85e x 10, 10, 25

Cable Pullovers 100 x 3 x 10r

Grip Between Sets

1.5" Gripper Block Sets w/2ct IM2/HG250 x 3 x 2r

2" V-Bar 157.5 x 3 x 3r

TTK 10 x 3 x 8r

Climber Curl Ext 12.5 x 3 x 12r

Afternoon

Week 5 deads. Had a bout of stupidity and buggered up my plate math on my top singles for deads. I'll know better next time....

Deadlift - JS platform against green bands

145 x 3 x 3r

235 x 2 x 2r

325/375/415/465 x 1

515 x 2 x F

395 x 5 x 3r

DB Row 85e x 10, 10, 25

Cable Pullovers 100 x 3 x 10r

Grip Between Sets

1.5" Gripper Block Sets w/2ct IM2/HG250 x 3 x 2r

2" V-Bar 157.5 x 3 x 3r

TTK 10 x 3 x 8r

Climber Curl Ext 12.5 x 3 x 12r

## Thursday, July 14, 2016

### W5 Dip/Bench

July 14, 2016

Afternoon

Week 5 dip/bench. Still holding back and letting my shoulder heal.

Dip

BW x 3 x 3r

+30 x 4 x 3r, 7

CG Bench 235 x 4 x 5r, 6

Superset

DB Fly 55e x 2 x 12r

Ring Rows BW x 5 x 12r

Grip Between Sets

Euro 2HP

Wrist Curl Warm-up 57.2 x 3 x 5r

Holds

~107 x 10s

157.8 x 3 x 15s, 23s

IM Hub Holds

31 x 10s

41 x 4 x 15s, 35s/29s

2" Rafter Pinch Curls

22.5 x 3 x 5r

Pony Pinch Negs x 3 x 5r

Afternoon

Week 5 dip/bench. Still holding back and letting my shoulder heal.

Dip

BW x 3 x 3r

+30 x 4 x 3r, 7

CG Bench 235 x 4 x 5r, 6

Superset

DB Fly 55e x 2 x 12r

Ring Rows BW x 5 x 12r

Grip Between Sets

Euro 2HP

Wrist Curl Warm-up 57.2 x 3 x 5r

Holds

~107 x 10s

157.8 x 3 x 15s, 23s

IM Hub Holds

31 x 10s

41 x 4 x 15s, 35s/29s

2" Rafter Pinch Curls

22.5 x 3 x 5r

Pony Pinch Negs x 3 x 5r

## Tuesday, July 12, 2016

### W5 Squat

July 12, 2016

Before Supper

Week 5 squats.

Front Squat

45 x 5 x 3r

135/185/225/245/265 x 2

Squat

225 x 2 x 2r

315 x 1

345 x 6 x 4r

GHR x 2 x 10r - hands behind my head

Grip in between sets

1.5" Block 2ct IM2/HG250 x 5 x 2r

Heavy Set BBE 164# x 3 x 3r - right only. Left wrist wonky.

2" V-Bar

67.5/112.5 x 3

157.5 x 5 x 3r

Wrist Rocker 2.5 x 1 x F75 E50

Before Supper

Week 5 squats.

Front Squat

45 x 5 x 3r

135/185/225/245/265 x 2

Squat

225 x 2 x 2r

315 x 1

345 x 6 x 4r

GHR x 2 x 10r - hands behind my head

Grip in between sets

1.5" Block 2ct IM2/HG250 x 5 x 2r

Heavy Set BBE 164# x 3 x 3r - right only. Left wrist wonky.

2" V-Bar

67.5/112.5 x 3

157.5 x 5 x 3r

Wrist Rocker 2.5 x 1 x F75 E50

## Friday, July 8, 2016

### W4 Press

July 8, 2016

Before Supper

Week 4 press. Happy with the pressing today. Should be good for a nice PR this summer.

Push Press

45 x 4 x 5r

95 x 5

135 x 3

165 x 2

185/205 x 1

215 x 5, 6, 4 - fun!

Upright Row 135 x 5 x 5r

Superset

BW Skullcrushers x 2 x 20r

Reverse Curl 45 x 2 x 20r

Grip Between Worksets

1.5" Block Set Grippers IM1.5 x 5 x 5r

Coin Holds IM1.5 x 2 x 1r

Was going to pinch my 45 bumpers for time. Apparently my hands were cooked as I barely made the farmers walk back to the garage with the buggers.

http://www.youtube.com/watch?v=jJW1oyc1yiY

Before Supper

Week 4 press. Happy with the pressing today. Should be good for a nice PR this summer.

Push Press

45 x 4 x 5r

95 x 5

135 x 3

165 x 2

185/205 x 1

215 x 5, 6, 4 - fun!

Upright Row 135 x 5 x 5r

Superset

BW Skullcrushers x 2 x 20r

Reverse Curl 45 x 2 x 20r

Grip Between Worksets

1.5" Block Set Grippers IM1.5 x 5 x 5r

Coin Holds IM1.5 x 2 x 1r

Was going to pinch my 45 bumpers for time. Apparently my hands were cooked as I barely made the farmers walk back to the garage with the buggers.

http://www.youtube.com/watch?v=jJW1oyc1yiY

## Wednesday, July 6, 2016

### W4 Deads

July 6, 2016

Afternoon

Week 4 deads

Deficit Deads on a JS Platform Against Green Bands

145 x 5 x 3

235 x 2

325/375/415/465/495 x 1

445 x 5 x 1r

DB Row 100e x 10, 10, 15

Reverse Hyper 230 x 3 x 10r

Grip between sets

1-11/16" Block Set

GHP5 x 3/2, 2/1, 2/1

IM1.5 x 2 x 8r

Rip apart a mini-deck

IM Hub Deads

31 x 2 x 5r

36 x 5

41 x 2 x 5r

http://www.youtube.com/watch?v=8xG9S3aPzYM

Afternoon

Week 4 deads

Deficit Deads on a JS Platform Against Green Bands

145 x 5 x 3

235 x 2

325/375/415/465/495 x 1

445 x 5 x 1r

DB Row 100e x 10, 10, 15

Reverse Hyper 230 x 3 x 10r

Grip between sets

1-11/16" Block Set

GHP5 x 3/2, 2/1, 2/1

IM1.5 x 2 x 8r

Rip apart a mini-deck

IM Hub Deads

31 x 2 x 5r

36 x 5

41 x 2 x 5r

http://www.youtube.com/watch?v=8xG9S3aPzYM

## Saturday, July 2, 2016

### W4 - Dip/Bench

July 2, 2016

Afternoon

Week 4 dip/bench

Dip

BW x 4 x 3r

+25 x 2

+45 x 1

+65 x 1, 1, 1, 1, 3

CG Bench - second bit of benching. Stopping before form can break.

WU to 225 x 8, 7, 7, 6, 6

Facepulls x 3 x 20r

Grip Between Sets

2.5" Crusher Lifts 105 x 5 x 6r

Deloaded Blob Lifts & 3s Holds -15 x 2 x 3r

Reverse FBBC SQ 1/4" x 6" x not enough

Afternoon

Week 4 dip/bench

Dip

BW x 4 x 3r

+25 x 2

+45 x 1

+65 x 1, 1, 1, 1, 3

CG Bench - second bit of benching. Stopping before form can break.

WU to 225 x 8, 7, 7, 6, 6

Facepulls x 3 x 20r

Grip Between Sets

2.5" Crusher Lifts 105 x 5 x 6r

Deloaded Blob Lifts & 3s Holds -15 x 2 x 3r

Reverse FBBC SQ 1/4" x 6" x not enough

## Wednesday, June 29, 2016

### W4 Squat

June 29, 2016

Before Supper

Week 4 squat. Found out more about my apnea with my respirologist yesterday. Apparently I have non-obstructive apnea which means there's not a physical blockage to me breathing but my brain just saying "hey, let's stop breathing for a bit". Damn brain is trying to kill me! Well up for another supper of tests. CPAP won't help this type. In fact it'll make it worse. Causes (if I remember right) can be thyroid, heart, or liver. Anyways, hope to find a solution.

Squat

45 x 4 x 3r

135/225 x 3

315 x 2

365/395 x 1

420 x 6 x 2r

Speed Squat 270 x 6 x 2r

Grip Between Sets

2.5" Crusher Lifts 105 x 5 x 5r

Deloaded Blob lifts w/3 sec holds -15 x 2 x 3r

Reverse FBBC 1/4" x 7" SQ

http://www.youtube.com/watch?v=gAjt0rzBAl0

Before Supper

Week 4 squat. Found out more about my apnea with my respirologist yesterday. Apparently I have non-obstructive apnea which means there's not a physical blockage to me breathing but my brain just saying "hey, let's stop breathing for a bit". Damn brain is trying to kill me! Well up for another supper of tests. CPAP won't help this type. In fact it'll make it worse. Causes (if I remember right) can be thyroid, heart, or liver. Anyways, hope to find a solution.

Squat

45 x 4 x 3r

135/225 x 3

315 x 2

365/395 x 1

420 x 6 x 2r

Speed Squat 270 x 6 x 2r

Grip Between Sets

2.5" Crusher Lifts 105 x 5 x 5r

Deloaded Blob lifts w/3 sec holds -15 x 2 x 3r

Reverse FBBC 1/4" x 7" SQ

http://www.youtube.com/watch?v=gAjt0rzBAl0

## Monday, June 27, 2016

### W3 Press

June 27, 2016

Before Supper

W3 press

12" Log Press

90 x 3 x 8r

120 x 5

150 x 8, 8, 8, 11

Bradford Press - didn't feel right after warmups so I let it be and did some upright rows

Superset

Upright Row - paused 95 x 5 x 8r - feel awesome. Going to stop using an EZ bar

BW Skullcrushers x 20, 15, 15

12" Log Curls 90 x 9, 8, 8 - holy crap these give my frail twigs a pump

Before Supper

W3 press

12" Log Press

90 x 3 x 8r

120 x 5

150 x 8, 8, 8, 11

Bradford Press - didn't feel right after warmups so I let it be and did some upright rows

Superset

Upright Row - paused 95 x 5 x 8r - feel awesome. Going to stop using an EZ bar

BW Skullcrushers x 20, 15, 15

12" Log Curls 90 x 9, 8, 8 - holy crap these give my frail twigs a pump

## Saturday, June 25, 2016

### W3 Back

June 25, 2016

Before Supper

Week 3 back. Deload, easy-ish back day.

Well for those that didn't see on FB I was diagnosed with apnea. Good thing is now I can get treated. Breathing would stop between 30-60 times an hour, heart rate going between 50 and 120, and my O2 level dipping to 80% at times.

BB Row - Strict, nipple line

145 x 3 x 5r

195 x 5

235 x 5 x 8r

BB Shrug

315 x 10

405 x 3 x 15r

Before Supper

Week 3 back. Deload, easy-ish back day.

Well for those that didn't see on FB I was diagnosed with apnea. Good thing is now I can get treated. Breathing would stop between 30-60 times an hour, heart rate going between 50 and 120, and my O2 level dipping to 80% at times.

BB Row - Strict, nipple line

145 x 3 x 5r

195 x 5

235 x 5 x 8r

BB Shrug

315 x 10

405 x 3 x 15r

## Wednesday, June 22, 2016

### W3 Bench(Dip)

June 22, 2016

Before Chili

Week 3 bench (dip)

Dip

BW x 4 x 3r

+25 x 2

+45 x 1

+60 x 5 x 2r - last rep assisted

CG Bench - 1st time in ages. Testing the shoulder

WU to 225 x 5 x 5r

DB Flies w/Manus 55e x 3 x 10r

Before Chili

Week 3 bench (dip)

Dip

BW x 4 x 3r

+25 x 2

+45 x 1

+60 x 5 x 2r - last rep assisted

CG Bench - 1st time in ages. Testing the shoulder

WU to 225 x 5 x 5r

DB Flies w/Manus 55e x 3 x 10r

## Monday, June 20, 2016

### W3 Squatting

June 20, 2016

Before Supper

Week 3

Front Squat

45 x 3 x 3r

135/185/225/235/245 x 2

Squat

225 x 2 x 2r

275 x 2

320 x 5 x 6r

Superset - company showed up so I had to stop

GHR x 1 x 15r

Ring Row x 15r

Before Supper

Week 3

Front Squat

45 x 3 x 3r

135/185/225/235/245 x 2

Squat

225 x 2 x 2r

275 x 2

320 x 5 x 6r

Superset - company showed up so I had to stop

GHR x 1 x 15r

Ring Row x 15r

## Wednesday, June 15, 2016

### W2 Press

June 15, 2016

Afternoon

Week 2 press. Decided to bring out the 12" log. Couple years since pressing it so I've got a lot of technique to regain. My grip wasn't consistent. I need some tape on the handles as guides before next time.

12" Log Press

90 x 3 x 8r

140 x 3

170 x 2

190/210 x 1

220 x f - got ahead of me

190 x 5 x 2r

Bradford Press 135 x 10, 10, 8

BW Skullcrushers x 3 x 15r

12" Log Curls 90 x 3 x 8r

Afternoon

Week 2 press. Decided to bring out the 12" log. Couple years since pressing it so I've got a lot of technique to regain. My grip wasn't consistent. I need some tape on the handles as guides before next time.

12" Log Press

90 x 3 x 8r

140 x 3

170 x 2

190/210 x 1

220 x f - got ahead of me

190 x 5 x 2r

Bradford Press 135 x 10, 10, 8

BW Skullcrushers x 3 x 15r

12" Log Curls 90 x 3 x 8r

## Monday, June 13, 2016

### W2 Deads

June 13, 2016

Before supper

Week 2 deads.

Deadlift off a JS Platform w/green bands

145 x 3 x 3r

235 x 2

325/415/465/495 x 1

395 x 3 x 4r

DB Row 80e x 1 x 30r

Reverse Hyper 90 x 1 x 20r - I hate this squishing my tummy.

Before supper

Week 2 deads.

Deadlift off a JS Platform w/green bands

145 x 3 x 3r

235 x 2

325/415/465/495 x 1

395 x 3 x 4r

DB Row 80e x 1 x 30r

Reverse Hyper 90 x 1 x 20r - I hate this squishing my tummy.

## Friday, June 10, 2016

### W2 Bench

June 10, 2016

Before Supper

Week 2 bench (dips)

Dip

BW x 3 x 3r

+25 x 2

+40 x 4 x 3r, 4

DB Flies w/Manus 50e x 3 x 15r

DB Skullcrusher 50e x 4 x 8r

Superset

Unstable Bench 25's x 2 x 20r

Facepulls x 2 x 20r

Before Supper

Week 2 bench (dips)

Dip

BW x 3 x 3r

+25 x 2

+40 x 4 x 3r, 4

DB Flies w/Manus 50e x 3 x 15r

DB Skullcrusher 50e x 4 x 8r

Superset

Unstable Bench 25's x 2 x 20r

Facepulls x 2 x 20r

## Thursday, June 9, 2016

### W2 - Squat

June 9, 2016

Afternoon

Week 2 squat. Attempted this a couple of days ago and called it quits during my warmups at 315. Not much sleep at all. Last night I had a nice long stretch from 12:30 to 5:15. That made a huge difference. Be nice to get a solid 7-8 sometime soon.

This will be a good cycle to teach me to put some weight on my back again. Haven't used more than 75-80% since early this year.

Squat

45 x 3 x 3r

135/225 x 3

315 x 2

365 x 1

395 x 8 x 2r

Speed Squats - 30s Rests

245 x 6 x 2r

GHR x 10, 10, 10, 7

AB Wheel x left for tomorrow. May as well save the DOMS for a day off.

Afternoon

Week 2 squat. Attempted this a couple of days ago and called it quits during my warmups at 315. Not much sleep at all. Last night I had a nice long stretch from 12:30 to 5:15. That made a huge difference. Be nice to get a solid 7-8 sometime soon.

This will be a good cycle to teach me to put some weight on my back again. Haven't used more than 75-80% since early this year.

Squat

45 x 3 x 3r

135/225 x 3

315 x 2

365 x 1

395 x 8 x 2r

Speed Squats - 30s Rests

245 x 6 x 2r

GHR x 10, 10, 10, 7

AB Wheel x left for tomorrow. May as well save the DOMS for a day off.

## Saturday, June 4, 2016

### W1 Press

June 4, 2016

Before Supper

Week 1 press. Second time getting outside this year.

Standing Press

45 x 3 x 8

95 x 5

135/155 x 5

175/195/215/225/235 x 1

185 x 3 x 5r

Bradford Press 135 x 2 x 10r

BW Skullcrushers x 3 x 10r - 3rd notch on 1/2 rack

Before Supper

Week 1 press. Second time getting outside this year.

Standing Press

45 x 3 x 8

95 x 5

135/155 x 5

175/195/215/225/235 x 1

185 x 3 x 5r

Bradford Press 135 x 2 x 10r

BW Skullcrushers x 3 x 10r - 3rd notch on 1/2 rack

## Friday, June 3, 2016

### W1 Deads

June 3, 2016

Before Supper

Week 1 deads.

Deads on a JS Platform ~1-1/4" Deficit

145 x 2 x 3r

Add Green Bands

145 x 2 x 3r

235/325/375/415/465/485 x 1 - slow grind to lockout. Perfect!

435 x 5 x 1r

Superset

DB Row 100e x 3 x 10r

Reverse Hyper 180 x 3 x 10r

Before Supper

Week 1 deads.

Deads on a JS Platform ~1-1/4" Deficit

145 x 2 x 3r

Add Green Bands

145 x 2 x 3r

235/325/375/415/465/485 x 1 - slow grind to lockout. Perfect!

435 x 5 x 1r

Superset

DB Row 100e x 3 x 10r

Reverse Hyper 180 x 3 x 10r

## Wednesday, June 1, 2016

### W1 - Bench?

June 1, 2016

Afternoon

Week 1, bench substituting. Still dipping to let my shoulder heal up. A little pre-workout massaging the delt with the car buffer helps immensely.

Dip

BW x 3 x 3r

*25 x 3, 3, 3, 3, 6 - stop at form break

DB Flies w/Manus Grips

50e x 3 x 12r

Pressdowns

115 x 4 x 8r - tough on the abs after using the wheel yesterday

Superset

Instability Bench 25's & MM x 3 x 15r

Facepulls M x 3 x 15r

Afternoon

Week 1, bench substituting. Still dipping to let my shoulder heal up. A little pre-workout massaging the delt with the car buffer helps immensely.

Dip

BW x 3 x 3r

*25 x 3, 3, 3, 3, 6 - stop at form break

DB Flies w/Manus Grips

50e x 3 x 12r

Pressdowns

115 x 4 x 8r - tough on the abs after using the wheel yesterday

Superset

Instability Bench 25's & MM x 3 x 15r

Facepulls M x 3 x 15r

## Tuesday, May 31, 2016

### W1 - Squats

May 31, 2016

Afternoon

Week 1 and squatting. Starting light and going to see if I can keep going for 3-4, 8 week cycles. Sleep is really a bitch. Marty had me up and out at 5:15am today.

Front Squat

45 x 3 x 4r

135/185 x 2

225 x 3 x 2r

Squat

225 x 3

275 x 2

295 x 4 x 8r

GHR

BW x 3 x 10r

Ab Wheel

BW x 3 x 10r

MMS Gripper

IM3 x 5 x 1r - righty

Afternoon

Week 1 and squatting. Starting light and going to see if I can keep going for 3-4, 8 week cycles. Sleep is really a bitch. Marty had me up and out at 5:15am today.

Front Squat

45 x 3 x 4r

135/185 x 2

225 x 3 x 2r

Squat

225 x 3

275 x 2

295 x 4 x 8r

GHR

BW x 3 x 10r

Ab Wheel

BW x 3 x 10r

MMS Gripper

IM3 x 5 x 1r - righty

## Thursday, May 26, 2016

### A1 - Chest & Tri's

May 26, 2016

Morning

Block A, day 1, chest and triceps.

Dip - chin tucked

BW x 3 x 3r

1c x 3

2c x 5, 5, 5, 4+1 - lost balance

EZ Close Grip Bench

135 x 5

185 x 8, 8, 7+1 - shoulder tweak from moving the bar path up towards my head.

EZ Skullcrushers

90 x 5 x 10r

Plank x 3 x 60s

Morning

Block A, day 1, chest and triceps.

Dip - chin tucked

BW x 3 x 3r

1c x 3

2c x 5, 5, 5, 4+1 - lost balance

EZ Close Grip Bench

135 x 5

185 x 8, 8, 7+1 - shoulder tweak from moving the bar path up towards my head.

EZ Skullcrushers

90 x 5 x 10r

Plank x 3 x 60s

## Monday, May 23, 2016

### B3 - Legs & Shoulders

May 23, 2016

Afternoon

Block B, day 3, legs and shoulders. Back and knee are feeling better so it's time to start pushing the weight up on the squats. Still really tired. Get the apnea test machine on Thursday so I'll know better after that.

Bow Bar Squat

54 x 3 x 5r

144 x 3

234 x 2

284/294/304/314 x 8

SS w/FG & Manus Grips

One-legged Calf Raise +25 x 4 x 12r

Seated Arnold Press 50e x 4 x 10r

Upright Row 95 x 12, 12, 10 - form began to slip

Grip between sets

Cut IM2 5s Overcrush x 4 x 1r

Afternoon

Block B, day 3, legs and shoulders. Back and knee are feeling better so it's time to start pushing the weight up on the squats. Still really tired. Get the apnea test machine on Thursday so I'll know better after that.

Bow Bar Squat

54 x 3 x 5r

144 x 3

234 x 2

284/294/304/314 x 8

SS w/FG & Manus Grips

One-legged Calf Raise +25 x 4 x 12r

Seated Arnold Press 50e x 4 x 10r

Upright Row 95 x 12, 12, 10 - form began to slip

Grip between sets

Cut IM2 5s Overcrush x 4 x 1r

## Saturday, May 21, 2016

### B2 - Back & Bi's

May 21, 2016

Early Evening

Block B, day 2, back and bi's.

BB Row

135 x 3 x 5r

185 x 5

235 x 3 x 8r

Ring Row

BW x 4 x 8r

Shrug

405 x 3 x 10r

Conc. Curl

35e x 5 x 9r - had to assist my left for a couple on the last set. Stay here for another cycle or two yet.

Blobbing between sets.

Early Evening

Block B, day 2, back and bi's.

BB Row

135 x 3 x 5r

185 x 5

235 x 3 x 8r

Ring Row

BW x 4 x 8r

Shrug

405 x 3 x 10r

Conc. Curl

35e x 5 x 9r - had to assist my left for a couple on the last set. Stay here for another cycle or two yet.

Blobbing between sets.

## Friday, May 20, 2016

### B1 - Chest & Tri's

May 20, 2016

Noonish

Block B, day 1, chest and triceps. Been guzzling Kaopectate all morning which can't be helping today's progress. Weight is still dropping steady though.

Dips - Chest x *1c x 9, 9, 7+1, 6+1

DB Flies 45e x 3 x 15r

Pressdowns 110 x 5 x 8r

Leaving the ab wheel alone today for obvious reasons.

A bunch of Baby Inch picks and holds between sets.

Noonish

Block B, day 1, chest and triceps. Been guzzling Kaopectate all morning which can't be helping today's progress. Weight is still dropping steady though.

Dips - Chest x *1c x 9, 9, 7+1, 6+1

DB Flies 45e x 3 x 15r

Pressdowns 110 x 5 x 8r

Leaving the ab wheel alone today for obvious reasons.

A bunch of Baby Inch picks and holds between sets.

## Wednesday, May 18, 2016

### A3 - Legs & Shoulders

May 18, 2016

Noonish

Block A, day 3, legs and shoulders

Superset leg and shoulder sets.

Belt Squat w/Landmine - Red Loop (below parallel, 4" lower than previous)

90 x 2 x 5r

135 x 12, 12, 12, 15

GHR +25 held on chest x 4 x 8r

Unsupported Swiss Bar Seated BB Press

35 x 3 x 5r

85 x 5

115 x 8, 8, 8, 12

Bulldozer Laterals 35e x 3 x 12r

Noonish

Block A, day 3, legs and shoulders

Superset leg and shoulder sets.

Belt Squat w/Landmine - Red Loop (below parallel, 4" lower than previous)

90 x 2 x 5r

135 x 12, 12, 12, 15

GHR +25 held on chest x 4 x 8r

Unsupported Swiss Bar Seated BB Press

35 x 3 x 5r

85 x 5

115 x 8, 8, 8, 12

Bulldozer Laterals 35e x 3 x 12r

## Tuesday, May 17, 2016

### A2 - Back & Bi's

May 17, 2016

Noonish

Block A, day 2, back and bi's. Not grampapping today so back into the basement. Marty was up at 5:00 so I'm pretty bagged going into this.

Deadlift

135 x 4 x 3r

225 x 3

315/365/405/435 x 1 - double overhand

465 x 12 x 1r - in 8:00 on the nose. Walked around between each rep so an average of one every 0:40 is pretty good.

V Handle Pulldowns 160 x 12, 12, 9 - should note that I'm doing everything super strict

T-Bar Rows 185 x 3 x 12r

Facepulls M x 3 x 18r

EZ Drag Curl 90 x 10, 10, 10, 10, 8

Noonish

Block A, day 2, back and bi's. Not grampapping today so back into the basement. Marty was up at 5:00 so I'm pretty bagged going into this.

Deadlift

135 x 4 x 3r

225 x 3

315/365/405/435 x 1 - double overhand

465 x 12 x 1r - in 8:00 on the nose. Walked around between each rep so an average of one every 0:40 is pretty good.

V Handle Pulldowns 160 x 12, 12, 9 - should note that I'm doing everything super strict

T-Bar Rows 185 x 3 x 12r

Facepulls M x 3 x 18r

EZ Drag Curl 90 x 10, 10, 10, 10, 8

## Saturday, May 14, 2016

### A1 - Chest & Tri's

May 14, 2016

Afternoon

Block A, day 1, chest and triceps.

DB Bench 45e x 10 - Nope. Too niggly

Dip

BW x 8

BW +1c x 8, 8, 8, 7

EZ Close Grip Bench - feels good

125 x 10

175 x

EZ Skullcrushers

125 x 5 x 10r

Plank 3 x 60s

Afternoon

Block A, day 1, chest and triceps.

DB Bench 45e x 10 - Nope. Too niggly

Dip

BW x 8

BW +1c x 8, 8, 8, 7

EZ Close Grip Bench - feels good

125 x 10

175 x

EZ Skullcrushers

125 x 5 x 10r

Plank 3 x 60s

## Thursday, May 12, 2016

### B3 - Legs & Shoulders

May 12, 2016

Before Supper

Block B, day 3, legs and shoulders.

Sooo tired over the past while. Apnea test later this month and go get a check up next month. There's thyroid trouble in my family so that may explain a bunch too.

Bow Bar Squat - NNN

54 x 4 x 3r

143 x 3

234 x 2

284 x 4 x 9r - easy. Just tired.

Superset

One-legged Calf Raise BW x 4 x 12r

Seated Arnold Press 45e x 4 x 10r

EZ Upright Row 90 x 3 x 12r

Before Supper

Block B, day 3, legs and shoulders.

Sooo tired over the past while. Apnea test later this month and go get a check up next month. There's thyroid trouble in my family so that may explain a bunch too.

Bow Bar Squat - NNN

54 x 4 x 3r

143 x 3

234 x 2

284 x 4 x 9r - easy. Just tired.

Superset

One-legged Calf Raise BW x 4 x 12r

Seated Arnold Press 45e x 4 x 10r

EZ Upright Row 90 x 3 x 12r

## Tuesday, May 10, 2016

### B2 - Back & Bi's

May 10, 2016

Before Supper

Block B, day 2, back and bi's.

BB Row

135 x 3 x 5r

185 x 5

230 x 3 x 8r

Inverted Row BW x 4 x 12r

Shrug 365 x 3 x 10r

Conc. Curl 35e x 4 x 10r

Before Supper

Block B, day 2, back and bi's.

BB Row

135 x 3 x 5r

185 x 5

230 x 3 x 8r

Inverted Row BW x 4 x 12r

Shrug 365 x 3 x 10r

Conc. Curl 35e x 4 x 10r

## Monday, May 9, 2016

### B1 - Chest & Tri's

May 9, 2016

Before Supper

Block B, day 1, chest and triceps

Dip BW x 4 x 10r

DB Flies 45e x 3 x 12r

Pressdowns 100 x 5 x 10r

Ab Wheel BW x 3 x 8r

Before Supper

Block B, day 1, chest and triceps

Dip BW x 4 x 10r

DB Flies 45e x 3 x 12r

Pressdowns 100 x 5 x 10r

Ab Wheel BW x 3 x 8r

## Saturday, May 7, 2016

### AD3 - Legs & Shoulders

May 7, 2016

Evening

Block A, day 3, legs and shoulders. Supersetted leg and shoulder work.

Hip Belt Squat w/Landmine

90 x 5

135 x 4 x 15r - great pump!

GHR BW x 4 x 12r

Seated Swiss Bar Press - Unsupported

35 x 2 x 8r

85 x 5

105 x 4 x 10r

Bulldozer Laterals 25e x 3 x 12r

Evening

Block A, day 3, legs and shoulders. Supersetted leg and shoulder work.

Hip Belt Squat w/Landmine

90 x 5

135 x 4 x 15r - great pump!

GHR BW x 4 x 12r

Seated Swiss Bar Press - Unsupported

35 x 2 x 8r

85 x 5

105 x 4 x 10r

Bulldozer Laterals 25e x 3 x 12r

## Friday, May 6, 2016

### AD2 - Back

May 6, 2016

Before Supper

Block A, day 2, back. Back is getting really pumped with the lower weights.

Deadlift - DO up to and including 405

135 x 4 x 3r

225 x 3

315 x 1

365 x 1

405 x 12 x 1r - alt grip. Rep every 30-40s

V Handle Pulldowns 155 x 3 x 12r

T-Bar Row 180 x 3 x 12r

Facepulls M x 3 x 15r

Superset Reverse and Reg Curls 2 x 10r each (40 total reps)

Before Supper

Block A, day 2, back. Back is getting really pumped with the lower weights.

Deadlift - DO up to and including 405

135 x 4 x 3r

225 x 3

315 x 1

365 x 1

405 x 12 x 1r - alt grip. Rep every 30-40s

V Handle Pulldowns 155 x 3 x 12r

T-Bar Row 180 x 3 x 12r

Facepulls M x 3 x 15r

Superset Reverse and Reg Curls 2 x 10r each (40 total reps)

## Wednesday, May 4, 2016

### AD1 - Chest & Tri's

May 4, 2016

Noon

Block A, day 1, chest and triceps. Shoulder still killing me. Lack of sleep catching up too. Very weak yet.

Reverse Grip Bench

45 x 3 x 8r

135 x 5

185 x 4

225 x 4 x 8r

Dip BW x 10, 9, 8

Swiss Bar Skullcrushers 85 x 10, 10, 8, 9, 9

Planks BW x 3 x 45s

Noon

Block A, day 1, chest and triceps. Shoulder still killing me. Lack of sleep catching up too. Very weak yet.

Reverse Grip Bench

45 x 3 x 8r

135 x 5

185 x 4

225 x 4 x 8r

Dip BW x 10, 9, 8

Swiss Bar Skullcrushers 85 x 10, 10, 8, 9, 9

Planks BW x 3 x 45s

## Monday, May 2, 2016

### BD2 - Legs & Shoulders

May 2, 2016

Before Supper

Block B, day 3, legs and shoulders. Well there's a cycle. I think I'll like this. 6 days a week but each workout is an hour or less and there isn't any mentally spooky high weights. I've got a good idea now as far as poundages for the next week.

Bow Bar Squat - NNN

54 x 3 x 4r

144 x 3

234 x 2

284 x 4 x 8r

One-Legged Standing Calf Raise BW x 4 x 10r

Seated Arnold Press 40e x 4 x 10r

EZ Upright Row 85 x 3 x 12r

Before Supper

Block B, day 3, legs and shoulders. Well there's a cycle. I think I'll like this. 6 days a week but each workout is an hour or less and there isn't any mentally spooky high weights. I've got a good idea now as far as poundages for the next week.

Bow Bar Squat - NNN

54 x 3 x 4r

144 x 3

234 x 2

284 x 4 x 8r

One-Legged Standing Calf Raise BW x 4 x 10r

Seated Arnold Press 40e x 4 x 10r

EZ Upright Row 85 x 3 x 12r

## Sunday, May 1, 2016

### BD2 - Back

May 1, 2016

Before Supper

Block B, day 2, back.

Strict BB Row

135 x 3 x 5r

185 x 3

225 x 3 x 8r

Inverted Row - DC style

BW x 4 x 10r

BB Shrug - strict

315 x 4 x 10r

Seated DB Concentration Curl

40e x 9, 8

35e x 9 - assisted last reps

30e x 9 - assisted last reps

I must be majorly braich dominant

Before Supper

Block B, day 2, back.

Strict BB Row

135 x 3 x 5r

185 x 3

225 x 3 x 8r

Inverted Row - DC style

BW x 4 x 10r

BB Shrug - strict

315 x 4 x 10r

Seated DB Concentration Curl

40e x 9, 8

35e x 9 - assisted last reps

30e x 9 - assisted last reps

I must be majorly braich dominant

## Saturday, April 30, 2016

### BD1 - Chest

April 30, 2016

Afternoon

Block B, day 1, chest. Tried to incline DB press during the warm-ups and it killed my shoulder so I tried flat and that worked.

DB Bench Press

40e x 3 x 8r

65e x 8

80e x 3 x 10r, 15

Band Crossover Avr x 3 x 13r

CG Bench Press

135 x 8

185 x 7

155 x 10, 9 - goddamn shoulder

Ab Wheel BW x 3 x 5r, 10 - haven't done these in many moons. Should be good for some ouches tomorrow.

Afternoon

Block B, day 1, chest. Tried to incline DB press during the warm-ups and it killed my shoulder so I tried flat and that worked.

DB Bench Press

40e x 3 x 8r

65e x 8

80e x 3 x 10r, 15

Band Crossover Avr x 3 x 13r

CG Bench Press

135 x 8

185 x 7

155 x 10, 9 - goddamn shoulder

Ab Wheel BW x 3 x 5r, 10 - haven't done these in many moons. Should be good for some ouches tomorrow.

## Thursday, April 28, 2016

### AD3 - Legs

April 28, 2016

Before Supper

Cycle A, day 3 legs. Man have I ever got a bad case of DOMS to coincide with my lazy April weakness. So far I'm really liking this split and being done each session in an hour or less.

Hip Belt Squat w/Landmine - note: I drive weight back to the fulcrum and not straight up.

90 x 12

135 x 12, 12, 12, 16

GHR BW x 12, 12, 10, 10

Seated SB Press w/o support

35 x 8

85 x 5

105 x 4 x 8r

Bulldozer Laterals 25e x 2 x 12r - enough. These really isolate the delt perfectly.

Before Supper

Cycle A, day 3 legs. Man have I ever got a bad case of DOMS to coincide with my lazy April weakness. So far I'm really liking this split and being done each session in an hour or less.

Hip Belt Squat w/Landmine - note: I drive weight back to the fulcrum and not straight up.

90 x 12

135 x 12, 12, 12, 16

GHR BW x 12, 12, 10, 10

Seated SB Press w/o support

35 x 8

85 x 5

105 x 4 x 8r

Bulldozer Laterals 25e x 2 x 12r - enough. These really isolate the delt perfectly.

## Wednesday, April 27, 2016

### AD2 - Back

April 27, 2016

Before Supper

Group A, day 2.

Deadlift - Conventional - DO until 455

135 x 4 x 3r

225 x 2

315 x 1

365 x 1

405 x 1

455 x 12 x 1r - 30s rests. Complete within 5:30

V Pulldowns 150 x 3 x 12r

T-bar Rows 205 x 10, 180 x 2 x 12r

Facepulls MM x 15, M x 2 x 15r - dropped down to the mini to feel the exercise better

EZ Curl 85 x 3 x 10r - good enough to start off

Before Supper

Group A, day 2.

Deadlift - Conventional - DO until 455

135 x 4 x 3r

225 x 2

315 x 1

365 x 1

405 x 1

455 x 12 x 1r - 30s rests. Complete within 5:30

V Pulldowns 150 x 3 x 12r

T-bar Rows 205 x 10, 180 x 2 x 12r

Facepulls MM x 15, M x 2 x 15r - dropped down to the mini to feel the exercise better

EZ Curl 85 x 3 x 10r - good enough to start off

## Tuesday, April 26, 2016

### AD1 - Chest

April 26, 2016

Before Supper

Group A, day 1 bench. Going to give a power building 3 and 1 split a go for a bit and just work on some pump. Man am I ever weak after the past month of not doing bugger all. I'm thinking it's mainly my nerves that need to get sharpened up a bit. Huge dip though. Getting pretty weepy over Marty doesn't help much either. Collapsed at the vets yesterday and again today.

Tried to bench with a medium grip. Nope. Freaking killed my shoulder at 185.

MG Bench

45 x 3 x 10r

135 x 5

185 x 3

RG

225 x 3

245 x 6, 7, 6

225 x 8

Dip BW x 8, 7, 6

SB Skullcrusher 85 x 10, 10, 7, 7, 7

Plank x 3 x 30s - this'll make tomorrow suck enough

Fhaak

Before Supper

Group A, day 1 bench. Going to give a power building 3 and 1 split a go for a bit and just work on some pump. Man am I ever weak after the past month of not doing bugger all. I'm thinking it's mainly my nerves that need to get sharpened up a bit. Huge dip though. Getting pretty weepy over Marty doesn't help much either. Collapsed at the vets yesterday and again today.

Tried to bench with a medium grip. Nope. Freaking killed my shoulder at 185.

MG Bench

45 x 3 x 10r

135 x 5

185 x 3

RG

225 x 3

245 x 6, 7, 6

225 x 8

Dip BW x 8, 7, 6

SB Skullcrusher 85 x 10, 10, 7, 7, 7

Plank x 3 x 30s - this'll make tomorrow suck enough

Fhaak

## Wednesday, April 20, 2016

### Quick Feel-Good

April 20, 2016

Noon

Another workout just focusing on rehab and doing work that doesn't hurt.

Belt Squat w/Landmine - very deep

45 x 5

90 x 5

135 x 2 x 5r

160 x 5, 5, 7

SS

Bench Press

45 x 3 x 8r

135 x 5

W/ Slingshot 185 x 2 - still hurt

GHR BW x 3 x 10r

Jiggly Bench

25# plates suspended from MM x 3 x 20r

BB Row 185 x 3 x 15r

Noon

Another workout just focusing on rehab and doing work that doesn't hurt.

Belt Squat w/Landmine - very deep

45 x 5

90 x 5

135 x 2 x 5r

160 x 5, 5, 7

SS

Bench Press

45 x 3 x 8r

135 x 5

W/ Slingshot 185 x 2 - still hurt

GHR BW x 3 x 10r

Jiggly Bench

25# plates suspended from MM x 3 x 20r

BB Row 185 x 3 x 15r

## Saturday, April 16, 2016

### D4B2 FG Press

April 16, 2016

Before Supper

D4B2 feel good pressing. Overhead pressing doesn't niggle my problem delt at all. May have to push focus there and maybe try the slingshot on the bench work.

Anyways did what I wanted today. Just a bit to "feel good".

8" Log Press

155 x 3 x 3r

175 x 2

195 x 4 x 6r

Incline Swiss Press

125 x 2 x 15r

BB Row

185 x 2 x 15r

Before Supper

D4B2 feel good pressing. Overhead pressing doesn't niggle my problem delt at all. May have to push focus there and maybe try the slingshot on the bench work.

Anyways did what I wanted today. Just a bit to "feel good".

8" Log Press

155 x 3 x 3r

175 x 2

195 x 4 x 6r

Incline Swiss Press

125 x 2 x 15r

BB Row

185 x 2 x 15r

## Friday, April 15, 2016

### D3B2 FG Deads

April 15, 2016

Before Supper

D3B2 feel good deads. Just working on feeling good and getting a sweat. Tried to do some hip belt squats the way Ironmind shows with both daisy chains and the barbell. I think I'm too parsnip shaped and the belt kept sliding down right over my ass. Got a wicked pump with the leg extensions instead.

Sumo Deads

135 x 4 x 3r

225 x 3

315 x 2

365 x 1

405 x 3 x 6r

Fiddle with belt squats

Leg Extensions - Paused

100 x 4 x 15r

Good enough for today.

Before Supper

D3B2 feel good deads. Just working on feeling good and getting a sweat. Tried to do some hip belt squats the way Ironmind shows with both daisy chains and the barbell. I think I'm too parsnip shaped and the belt kept sliding down right over my ass. Got a wicked pump with the leg extensions instead.

Sumo Deads

135 x 4 x 3r

225 x 3

315 x 2

365 x 1

405 x 3 x 6r

Fiddle with belt squats

Leg Extensions - Paused

100 x 4 x 15r

Good enough for today.

## Wednesday, April 13, 2016

### D2B1 FG - Bench

April 13, 2016

Before supper

D2B1 feel good bench. Figured a 2 block bench would help my pissy shoulder. Nope. Tried an empty bar front raise and the pain was screaming. Time to get some blood in there.

2B Bench Press

45 x 3 x 8r

135 x 5

185 x 3

225 x 3, 10, 10, 9 - shoulder

Plate Halo 45 x 2 x 20r

Bradford Press 95 x 3 x 12r

DB Row 100e x 4 x 10r

Seated DB French Press 80 x 2 x 12r

Before supper

D2B1 feel good bench. Figured a 2 block bench would help my pissy shoulder. Nope. Tried an empty bar front raise and the pain was screaming. Time to get some blood in there.

2B Bench Press

45 x 3 x 8r

135 x 5

185 x 3

225 x 3, 10, 10, 9 - shoulder

Plate Halo 45 x 2 x 20r

Bradford Press 95 x 3 x 12r

DB Row 100e x 4 x 10r

Seated DB French Press 80 x 2 x 12r

## Tuesday, April 12, 2016

### D1B1 - FG Squat

April 12, 2016

Afternoon

D1B1 feel good cycle squats. Took about a week off to try and reset. This cycle I'm going to try my damndest to play smart and not hurt myself and keep healing up.

SSB Squat - NNN

45 x 3 x 5r

135 x 5

185 x 3

225 x 3

275 x 3 x 8r

Superset

GHR BW x 3 x 10r

DB Shrug 100e x 3 x 20r

V Pulldowns 150 x 2 x 10r - little tweak in left shoulder. In the spirit of feel good I stopped.

Ring Curl 3 x 10r

Afternoon

D1B1 feel good cycle squats. Took about a week off to try and reset. This cycle I'm going to try my damndest to play smart and not hurt myself and keep healing up.

SSB Squat - NNN

45 x 3 x 5r

135 x 5

185 x 3

225 x 3

275 x 3 x 8r

Superset

GHR BW x 3 x 10r

DB Shrug 100e x 3 x 20r

V Pulldowns 150 x 2 x 10r - little tweak in left shoulder. In the spirit of feel good I stopped.

Ring Curl 3 x 10r

## Monday, April 4, 2016

### Some 20's Suckage

April 4, 2016

Noonish

Well taking a couple of weeks to reset. Up at my sisters place today watching the kids so no gym stuff. So for some stupid reason I remembered Rindo's 20's (I think Goody came up with them but I can't remember for sure).

Basically it's a circuit ladder until the reps are complete and try to beat your overall time. Start with 1 body weight squat followed by 20 push-ups. Rest as needed (if needed) and follow with 2 squats and 19 push-ups. Continue up with the squats until you get to 20 and drop the push-ups until you get to 1.

By the end you'll have done 210 squats and 210 push-ups.

The "pro's" are around the 10 minute mark. My fat ass did it in 50:13 today. Should be easy to beat haha!

Noonish

Well taking a couple of weeks to reset. Up at my sisters place today watching the kids so no gym stuff. So for some stupid reason I remembered Rindo's 20's (I think Goody came up with them but I can't remember for sure).

Basically it's a circuit ladder until the reps are complete and try to beat your overall time. Start with 1 body weight squat followed by 20 push-ups. Rest as needed (if needed) and follow with 2 squats and 19 push-ups. Continue up with the squats until you get to 20 and drop the push-ups until you get to 1.

By the end you'll have done 210 squats and 210 push-ups.

The "pro's" are around the 10 minute mark. My fat ass did it in 50:13 today. Should be easy to beat haha!

## Thursday, March 31, 2016

### D2B2 - Bench

March 31, 2016

Noonish

D2B2 Bench. My body is freaking busting apart!!! First workset on bench and my left medial delt (which has been bugging me for a few months) gave me a good zap. Fhaak!!! Maybe just hit it again after a relax period.

Maybe some grip but body workouts until this time next week. Next Thursday and Friday I'll do very light (70% working weights and volumes) to keep my groove and begin another cycle after that.

Reverse Grip Bench

45 x 3 x 10r

135 x 5

185 x 3

225 x 3

255 x 2

285 x 5....

YTWL's x 4 x 5r

Noonish

D2B2 Bench. My body is freaking busting apart!!! First workset on bench and my left medial delt (which has been bugging me for a few months) gave me a good zap. Fhaak!!! Maybe just hit it again after a relax period.

Maybe some grip but body workouts until this time next week. Next Thursday and Friday I'll do very light (70% working weights and volumes) to keep my groove and begin another cycle after that.

Reverse Grip Bench

45 x 3 x 10r

135 x 5

185 x 3

225 x 3

255 x 2

285 x 5....

YTWL's x 4 x 5r

## Wednesday, March 30, 2016

### D1B2 - Squat

March 30, 2016

Before Supper

D1B2 Squat. Changing up my technique to try what Max Aita was cuing on Supertraining; knees forward, weight midfoot, and trying the Oly shoes again.

Squat

45 x 3 x 3r

135 x 3

225 x 2

315 x 2

365 x 5, 5, 3 - dammit! Bottom of the 3rd rep on the eccentric I felt a little twist to the right and whammy. Zapped that niggled spot on my right hip again.

I'll call 'er here. Maybe take a deload next week and hopefully come back better.

MMS Grippers

Warm-up

IM2.5(125#)

1 x 5r + 3sec o/c last rep

3 x 3r + 5sec o/c last rep

Mini-clicks

GHP5(112#) 1 x 35r

Before Supper

D1B2 Squat. Changing up my technique to try what Max Aita was cuing on Supertraining; knees forward, weight midfoot, and trying the Oly shoes again.

Squat

45 x 3 x 3r

135 x 3

225 x 2

315 x 2

365 x 5, 5, 3 - dammit! Bottom of the 3rd rep on the eccentric I felt a little twist to the right and whammy. Zapped that niggled spot on my right hip again.

I'll call 'er here. Maybe take a deload next week and hopefully come back better.

MMS Grippers

Warm-up

IM2.5(125#)

1 x 5r + 3sec o/c last rep

3 x 3r + 5sec o/c last rep

Mini-clicks

GHP5(112#) 1 x 35r

## Sunday, March 27, 2016

### Some Grip

## Saturday, March 26, 2016

### D4B1 - Press

March 26, 2016

Before Supper

D4B1 Press. 60 second rests for everything except grip.

Seated Arnold Press w/o support 45e x 12, 12, 10

Tempo DB Flies 4130 45e x 3 x 10r

Meadows Row 90e x 3 x 12r

Superset

YTWL's x 4, 5, 5

BW Skullcrushers BW x 20, 20, 10 - holy pumpage

DB Hammer Curl 65e x 3 x 10r

Do some grip tomorrow

Before Supper

D4B1 Press. 60 second rests for everything except grip.

Seated Arnold Press w/o support 45e x 12, 12, 10

Tempo DB Flies 4130 45e x 3 x 10r

Meadows Row 90e x 3 x 12r

Superset

YTWL's x 4, 5, 5

BW Skullcrushers BW x 20, 20, 10 - holy pumpage

DB Hammer Curl 65e x 3 x 10r

Do some grip tomorrow

## Friday, March 25, 2016

### D3B1 - Pulls

March 25, 2016

Before Supper

D3B1 Pulls.

Snatch Grip Deads

135 x 4 x 3r

225 x 2

285 x 3 x 10r

Front Squat

45 x 3 x 3r

135 x 2

185 x 4 x 5r - right hip bugged me a bit. Narrowed my stance to ~12" and seems to have helped. I'll keep it easy yet.

Seated KB Shrug 3s Pauses

2 x 24k ea x 3 x 15r - going to have a stiff neck tomorrow

Stiff-Armed Pulldowns

100 x 2 x 10r

MMS w/3s overcrush on 2nd reps

Warm-up

GHP5 x 5 x 2r - last set 15s/17s

Blob50 -15# x 4 x 3r, 5

Left is feeling a lot stronger grip wise with everything.

Before Supper

D3B1 Pulls.

Snatch Grip Deads

135 x 4 x 3r

225 x 2

285 x 3 x 10r

Front Squat

45 x 3 x 3r

135 x 2

185 x 4 x 5r - right hip bugged me a bit. Narrowed my stance to ~12" and seems to have helped. I'll keep it easy yet.

Seated KB Shrug 3s Pauses

2 x 24k ea x 3 x 15r - going to have a stiff neck tomorrow

Stiff-Armed Pulldowns

100 x 2 x 10r

MMS w/3s overcrush on 2nd reps

Warm-up

GHP5 x 5 x 2r - last set 15s/17s

Blob50 -15# x 4 x 3r, 5

Left is feeling a lot stronger grip wise with everything.

## Wednesday, March 23, 2016

### D2B3 - Bench

March 23, 2016

Before Supper

D2B3 Bench. Got misgrooved on my bench. Easy to do when my ass is in the air to unrack the bar. Practice, practice, practice.

Simonize

Reverse Bench

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

275 x 2

295 x 1

315 x 1, 2

265 x 7

BB Row 240 x 3 x 10r

Shoulder Shocker 25/10e x 2 x 12r

Superset

EZ JM 35 x 8, 85 x 4 x 15r

2" Crusher 45 x 5, 90 x 3, 110 x 3 x 10r

TTK 10e x 3 x 6r - lift up the pinchy spot to ensure no cheating

http://www.youtube.com/watch?v=swZj4Ohp7qo&sns=em

Before Supper

D2B3 Bench. Got misgrooved on my bench. Easy to do when my ass is in the air to unrack the bar. Practice, practice, practice.

Simonize

Reverse Bench

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

275 x 2

295 x 1

315 x 1, 2

265 x 7

BB Row 240 x 3 x 10r

Shoulder Shocker 25/10e x 2 x 12r

Superset

EZ JM 35 x 8, 85 x 4 x 15r

2" Crusher 45 x 5, 90 x 3, 110 x 3 x 10r

TTK 10e x 3 x 6r - lift up the pinchy spot to ensure no cheating

http://www.youtube.com/watch?v=swZj4Ohp7qo&sns=em

## Tuesday, March 22, 2016

### D1B3 Squat

March 22, 2016

Before Supper

D1B3 Squat. Still working on the rehabbing. Tweaked my rectus femoris near the hip on the 455 but other than that the bar felt light on my back. I'll continue the beltless and sleeveless route for maybe another cycle or two.

Simonize

Pin (11) Squats - NNN

45 x 4 x 3r

135 x 3

225 x 2

275/315/365/405/455 x 1

GHR +10 x 3 x 10r

DO BB Shrug 315 x 2 x 10r - tough after grippers

WG Pulldowns 160 x 3 x 10r

EZ Curl - man my supination sucks

35 x 2 x 10r

85 x 5

105 x 3 x 10r

Grip Between Squat Sets

MMS Gripper

T x 3 x 10r

IM2.5(125) x 5/3

GHP5(112) x 6/4

IM1.5(91) x 8/6

Clicks

IM1.5(91) R50/20s, L53/20s

GHP5(112) x 21/25

http://www.youtube.com/watch?v=pO5Vf3PzChE&sns=em

Before Supper

D1B3 Squat. Still working on the rehabbing. Tweaked my rectus femoris near the hip on the 455 but other than that the bar felt light on my back. I'll continue the beltless and sleeveless route for maybe another cycle or two.

Simonize

Pin (11) Squats - NNN

45 x 4 x 3r

135 x 3

225 x 2

275/315/365/405/455 x 1

GHR +10 x 3 x 10r

DO BB Shrug 315 x 2 x 10r - tough after grippers

WG Pulldowns 160 x 3 x 10r

EZ Curl - man my supination sucks

35 x 2 x 10r

85 x 5

105 x 3 x 10r

Grip Between Squat Sets

MMS Gripper

T x 3 x 10r

IM2.5(125) x 5/3

GHP5(112) x 6/4

IM1.5(91) x 8/6

Clicks

IM1.5(91) R50/20s, L53/20s

GHP5(112) x 21/25

http://www.youtube.com/watch?v=pO5Vf3PzChE&sns=em

## Sunday, March 20, 2016

### D4B2 - Press

March 20, 2016

Afterward

D4B2 Press. Beautiful first day of spring. Yard clean-up and my first opportunity to do standing press work this year.

Standing Press

45 x 3 x 8r

95 x 5

135 x 5

155 x 5

175 x 5

195 x 4 x 5r - felt easy enough

DB Tempo Flies 4130

45e x 3 x 8r

Meadows Row

90 x 3 x 8r

YTWL's x 4 x 3r - continuous circuit

Superset - minimal rests

Band Pressdowns Avr x 30, 25, 20

Hammer Curl w/FG 45e x 3 x 10r

http://www.youtube.com/watch?v=hkKUIzSp4P8&sns=em

Afterward

D4B2 Press. Beautiful first day of spring. Yard clean-up and my first opportunity to do standing press work this year.

Standing Press

45 x 3 x 8r

95 x 5

135 x 5

155 x 5

175 x 5

195 x 4 x 5r - felt easy enough

DB Tempo Flies 4130

45e x 3 x 8r

Meadows Row

90 x 3 x 8r

YTWL's x 4 x 3r - continuous circuit

Superset - minimal rests

Band Pressdowns Avr x 30, 25, 20

Hammer Curl w/FG 45e x 3 x 10r

http://www.youtube.com/watch?v=hkKUIzSp4P8&sns=em

## Friday, March 18, 2016

### D3B2 - Pull

March 18, 2016

Before Supper

D3B2 pulls.

Sumo Deads

135 x 4 x 3r

225 x 3

315 x 2

365 x 1

405 x 1

425 x 3 x 5r

Leg Extensions - paused

75 x 2 x 15r

100 x 2 x 15r

Seated KB Shrug - 3s Pauses

2 x 24k e x 3 x 10r

Stiff-Armed Pulldowns - elbows were niggley for chins and such

75 x 3 x 15r

Hammer Curl - I'll catch tomorrow

Grip Between Sets

Blob50 w/deloader

-15 x 4/3, 3/2, 3/3, 3/3, 3/3

Sledge Deads 8#

25" x 1/1, 1/1, 1/0

21" x 3 x 5r

http://www.youtube.com/watch?v=QBv9JbTCo2A&sns=em

Before Supper

D3B2 pulls.

Sumo Deads

135 x 4 x 3r

225 x 3

315 x 2

365 x 1

405 x 1

425 x 3 x 5r

Leg Extensions - paused

75 x 2 x 15r

100 x 2 x 15r

Seated KB Shrug - 3s Pauses

2 x 24k e x 3 x 10r

Stiff-Armed Pulldowns - elbows were niggley for chins and such

75 x 3 x 15r

Hammer Curl - I'll catch tomorrow

Grip Between Sets

Blob50 w/deloader

-15 x 4/3, 3/2, 3/3, 3/3, 3/3

Sledge Deads 8#

25" x 1/1, 1/1, 1/0

21" x 3 x 5r

http://www.youtube.com/watch?v=QBv9JbTCo2A&sns=em

## Wednesday, March 16, 2016

### D2B1 - Bench

March 16, 2016

Before Supper

D2B1 Bench

Simoniz and stretch. Need to do something different. Not getting any better RoM.

Reverse Bench - reminder, keep index knuckle on Palm under the bar

45 x 3 x 10r

135 x 5

185 x 5

235 x 3 x 11r

BB Row 235 x 3 x 10r

Shoulder Shocker 25/10's x 3 x 10r

DB Skullcrushers 45e x 3 x 15r

2" Crusher (plate weight) - Snook style. No wrist cocking. Wow I've dropped a lot with this lift.

90 x 5

115 x 8

106 x 2 x 10r

TTK 7.5e x 3 x 8r

Before Supper

D2B1 Bench

Simoniz and stretch. Need to do something different. Not getting any better RoM.

Reverse Bench - reminder, keep index knuckle on Palm under the bar

45 x 3 x 10r

135 x 5

185 x 5

235 x 3 x 11r

BB Row 235 x 3 x 10r

Shoulder Shocker 25/10's x 3 x 10r

DB Skullcrushers 45e x 3 x 15r

2" Crusher (plate weight) - Snook style. No wrist cocking. Wow I've dropped a lot with this lift.

90 x 5

115 x 8

106 x 2 x 10r

TTK 7.5e x 3 x 8r

## Tuesday, March 15, 2016

### C2D1B1 - Squat

March 15, 2016

Afternoon

Cycle 2 D1B1 Squat

Simoniz - need to keep using this. Makes everything feel better.

Squat - NNN

45 x 4 x 5r

135 x 5

185 x 3

225 x 3 x 10r - sucking wind. 90s rests.

GHR +10# x 3 x 8r

DO BB Shrug 315 x 3 x 10r - more of a grip thing

WG Pulldowns 155 x 3 x 12r - major lat pump

EZ Curl 95 x 3 x 12r

Afternoon

Cycle 2 D1B1 Squat

Simoniz - need to keep using this. Makes everything feel better.

Squat - NNN

45 x 4 x 5r

135 x 5

185 x 3

225 x 3 x 10r - sucking wind. 90s rests.

GHR +10# x 3 x 8r

DO BB Shrug 315 x 3 x 10r - more of a grip thing

WG Pulldowns 155 x 3 x 12r - major lat pump

EZ Curl 95 x 3 x 12r

## Monday, March 14, 2016

### No Zazz

March 14, 2016

Before Supper

Supposed to be the start of another cycle. Feel foggy and out of it. I'll try again tomorrow.

Stretch shoulders

Front squat to 225 for a couple. Right hip bugging me.

MMS Grippers

Warm-up to:

IM2.5(125) x 2

IM2.5(130) x 2, 2, 1+A/A (too soon and bad sets)

MMS and Long Overcrush - 8-10 sec

IM2.5(130) x 2 x 1r

Before Supper

Supposed to be the start of another cycle. Feel foggy and out of it. I'll try again tomorrow.

Stretch shoulders

Front squat to 225 for a couple. Right hip bugging me.

MMS Grippers

Warm-up to:

IM2.5(125) x 2

IM2.5(130) x 2, 2, 1+A/A (too soon and bad sets)

MMS and Long Overcrush - 8-10 sec

IM2.5(130) x 2 x 1r

## Saturday, March 12, 2016

### D4B3 - Press

March 12, 2016

Before Supper

D4B3 Press. Still finding weights and working around my shoulder.

Seated Paused BTN Press

45 x 5, 5, 20

95 x 5

135 x 3

165 x 3

185 x 2

Dip - nope. Shoulder

Tempo Flies 5151 40e x 10, 8,

Pendulum Row 90 x 8, 15, 15

YTWL M x 3, 4, 5

Band Pressdowns Avr x 30, 20, 20, 20

A few Baby Inch pulls between sets

## Friday, March 11, 2016

### D3B3 - Deads

March 11, 2016

Late

D3B3 Deads. Feeling lazy. Playing video games into my regular workout time.

Shoulder Stretch

Sumo Deads

135 x 4 x 3r

225 x 2

315/365/405/455/495/545 x 1

Tried lunges but were real tweaky on my knees.

KB Squat 2 x 24k x 4 x 10r

2x Average Band 3s Shrugs x 2 x 15r

Fat Guy Pull-ups w/Avr x 3 x 5r

DB Hammer Curls 55e x 2 x 15r

## Wednesday, March 9, 2016

### D2B2 - Bench

March 9, 2016

Afternoon

D2B2 bench.

Stretch

Reverse Grip Bench

45 x 3 x 8r

135 x 5

185 x 3

225 x 3

275 x 3 x 5r

BB Row - slow and controlled

235 x 4 x 8r

Shoulder Shocker

25/10 x 2 x 10r

DB Skullcrushers

45e x 3 x 12r

## Tuesday, March 8, 2016

### D1B2 - Squat

March 8, 2016

Afternoon

D1B2 Squat. Sticking with some belt less stuff. Only threw 365 on the bar as I know it's good for at least 70% for doing some work. Still hitting all of my accessory stuff like a bb and working on the pump.

Sunday had a great griptogether up in Edmonton. Brought some goodies up and went through them similar to how we would in a contest as well as going through the rules and techniques for the events. With a blend of strongmen, HG athletes, armwrestlers, and powerlifters I think the 120+ weight class is going to be pretty stacked haha!

We went through grippers, Euro 2HP, axle deadlift, 2" crusher & RT, Napalm's Nightmare, Climbers Tips Tester, hub lift, and flat and key pinching with a 1/4" plate.

Stretch out shoulders

HB Squat - no belt or sleeves

45 x 5 x 3r

135 x 3

225 x 3

275 x 2

315 x 2

365 x 3 x 4r

GHR BW x 4 x 10r

45' KB Shrugs 32k ea x 3 x 15r

WG Pulldowns 155 x 3 x 10r

EZ Curl 85 x 3 x 15r

Afternoon

D1B2 Squat. Sticking with some belt less stuff. Only threw 365 on the bar as I know it's good for at least 70% for doing some work. Still hitting all of my accessory stuff like a bb and working on the pump.

Sunday had a great griptogether up in Edmonton. Brought some goodies up and went through them similar to how we would in a contest as well as going through the rules and techniques for the events. With a blend of strongmen, HG athletes, armwrestlers, and powerlifters I think the 120+ weight class is going to be pretty stacked haha!

We went through grippers, Euro 2HP, axle deadlift, 2" crusher & RT, Napalm's Nightmare, Climbers Tips Tester, hub lift, and flat and key pinching with a 1/4" plate.

Stretch out shoulders

HB Squat - no belt or sleeves

45 x 5 x 3r

135 x 3

225 x 3

275 x 2

315 x 2

365 x 3 x 4r

GHR BW x 4 x 10r

45' KB Shrugs 32k ea x 3 x 15r

WG Pulldowns 155 x 3 x 10r

EZ Curl 85 x 3 x 15r

## Friday, March 4, 2016

### D4B1 - Press

March 4, 2016

Before Supper

D4B1 press. Work on rehabbing my shoulder. BB day.

Stretching

Seated DB Arnold Press - slow & controlled

40e x 3 x 12r

Supersets

Dip BW x 3 x 10r

Ring Row BW x 3 x 10r - very low rings - ugly - next week try for all clean reps

YTWL's M x 5, 3, 3

Band Pressdowns Avr x 25, 20, 20

Before Supper

D4B1 press. Work on rehabbing my shoulder. BB day.

Stretching

Seated DB Arnold Press - slow & controlled

40e x 3 x 12r

Supersets

Dip BW x 3 x 10r

Ring Row BW x 3 x 10r - very low rings - ugly - next week try for all clean reps

YTWL's M x 5, 3, 3

Band Pressdowns Avr x 25, 20, 20

## Thursday, March 3, 2016

### D3B1 - Pulls

March 3, 2016

Before Supper

D3B1 Pulls.

Recumbent Bike 4.4km/15min

Snatch Grip Deads

135 x 4 x 3r

225 x 2

275 x 3 x 10r

Step-ups

80 x 3 x 12r - sweaty

Snatch Shrugs

275 x 2 x 20r

NG Pulldowns

150 x 2 x 12r - started to tweak my left shoulder so I stopped.

Band Hammer Curls

MM x 3 x 25r - get some blood going and hopefully help at healing my shoulder.

Before Supper

D3B1 Pulls.

Recumbent Bike 4.4km/15min

Snatch Grip Deads

135 x 4 x 3r

225 x 2

275 x 3 x 10r

Step-ups

80 x 3 x 12r - sweaty

Snatch Shrugs

275 x 2 x 20r

NG Pulldowns

150 x 2 x 12r - started to tweak my left shoulder so I stopped.

Band Hammer Curls

MM x 3 x 25r - get some blood going and hopefully help at healing my shoulder.

## Tuesday, March 1, 2016

### D2B3 - Bench

March 1, 2016

Afternoon

D2B3 Bench. Wish I had someone to hand off for me on these reverse grip. I think I'd be capable of a lot more reps and weight.

Reverse Grip Bench

45 x 3 x 8r

135 x 5

185 x 3

225 x 3

275 x 2

295 x 3

315 x 1.5 - sooo close

265 x 7 - had 8+ but hit my safety chains

BB Row 225 x 3 x 12r

Unilateral Side Raises 30e x 10/2 - killed my left shoulder

Shoulder Shocker Circuit 25&10's x 2 x 8r

Forgot about this until today again. Probably the best rehab I've ever done for shoulders. I'll keep the weight here and just push the volume per session.

DB Skullcrushers

40e x 3 x 15r

Weighted Crunch

95 x 3 x 15r

295 Reverse Grip

315 Reverse Grip

## Monday, February 29, 2016

### D1B3 - Squat

February 29, 2016

Before Supper

D1B3 Squat. Felt good but don't want to crank on the squats too much yet as today is basically my first niggle free day in a while. I need to put in a serious effort to fix my wrist supination. Even the EZ bar is a painful stretch.

Pin (11) Squat - no belt or sleeves

45 x 5 x 3r

135 x 3

185 x 2

225 x 2

275 x 2

315 x 1

365 x 1

405 x 3

345 x 1 - meh. Going to take it easy yet

GHR BW x 3 x 12r

45' KB Shrug 24k ea x 3 x 20r

WG Pulldowns 150 x 3 x 12r

EZ Curl 85 x 3 x 10r - definitely my left bicep tendon through the shoulder that's hooped.

## Friday, February 26, 2016

### D4B2 - Press

February 26, 2016

Afternoon

D4B2 Press.

Seated Pin (22) Press - push forward against rack

45 x 3 x 8r

95 x 6

135 x 3

155 x 3 x 6r

Superset

Dip BW x 3 x 8r

Ring Row BW x 3 x 8r

Face Pulls MM x 3 x 20r

Pressdowns Avr x 3 x 20r

Afternoon

D4B2 Press.

Seated Pin (22) Press - push forward against rack

45 x 3 x 8r

95 x 6

135 x 3

155 x 3 x 6r

Superset

Dip BW x 3 x 8r

Ring Row BW x 3 x 8r

Face Pulls MM x 3 x 20r

Pressdowns Avr x 3 x 20r

## Thursday, February 25, 2016

### D3B2 - Pull

February 25, 2016

Afternoon

D3B2 Pulls.

Recumbent Bike 4.4km/15min

Sumo Deads

135 x 3 x 3r

225 x 3

315 x 3

365 x 2

405 x 3 x 5r - pretty easy but it's the first time doing sumo in ages so may as well take it slow.

Step-ups

+80 x 8, 10, 15 - left is way better than the right. My upper right thigh is getting niggled same as what squats have been bugging me. Thigh, hip, low back. Probably need more unilateral work.

Snatch Shrug

225 x 2 x 20r

Chin Pulldowns

150 x 3 x 10r

EZ Reverse Curls

85 x 3 x 10r

Doing the nice and light bb style back work this week is sure pumping the hell out of it as well.

Afternoon

D3B2 Pulls.

Recumbent Bike 4.4km/15min

Sumo Deads

135 x 3 x 3r

225 x 3

315 x 3

365 x 2

405 x 3 x 5r - pretty easy but it's the first time doing sumo in ages so may as well take it slow.

Step-ups

+80 x 8, 10, 15 - left is way better than the right. My upper right thigh is getting niggled same as what squats have been bugging me. Thigh, hip, low back. Probably need more unilateral work.

Snatch Shrug

225 x 2 x 20r

Chin Pulldowns

150 x 3 x 10r

EZ Reverse Curls

85 x 3 x 10r

Doing the nice and light bb style back work this week is sure pumping the hell out of it as well.

## Tuesday, February 23, 2016

### D2B1 - Press

February 23, 2016

Afternoon

D2B1 Press. Reverse gripping for the first time in ages to give my shoulder a break.

Dislocates m x 2 x 15r

Reverse Grip Bench

45 x 3 x 8r

135 x 8

185 x 5

225 x 3 x 12r

BB Row

225 x 3 x 10r

Seated BB Press - Unsupported

45 x 2 x 8r

95 x 5

135 x 4 x 8r

DB Skullcrushers

40e x 2 x 15r

Weighted Crunch

95 x 3 x 12r - these are going to cramp me up for a bit I think...

## Monday, February 22, 2016

### C1D1B1 ASS - Squat Day

February 22, 2016

Before Supper

Cycle 1, day 1, block 1 of the ASS program. Just going to do Ashman's system again for a while. Heal up and have fun.

Good sweat. Finding weight, reps, and pacing for this setup again.

Recumbent Bike 4.8km/15min

KB Squat - reg & goblet

BW x 3 x 3r

24k/32k/40.8k x 3

48k x 10

56k x 2 x 10r

GHR

BW x 3 x 10r

45' Bench KB Shrug - 1 sec pauses

24k ea x 3 x 15r

WG Pulldowns - was going to scale the actual weight but my batteries are dead.

150 x 3 x 10r

45' Incline DB Curls

40e x Nope. Pretty sure it's my bicep tendon through my left shoulder that's niggled.

Band Hook Curl

MM x 3 x 10r

Lazy so I left out abz.

Before Supper

Cycle 1, day 1, block 1 of the ASS program. Just going to do Ashman's system again for a while. Heal up and have fun.

Good sweat. Finding weight, reps, and pacing for this setup again.

Recumbent Bike 4.8km/15min

KB Squat - reg & goblet

BW x 3 x 3r

24k/32k/40.8k x 3

48k x 10

56k x 2 x 10r

GHR

BW x 3 x 10r

45' Bench KB Shrug - 1 sec pauses

24k ea x 3 x 15r

WG Pulldowns - was going to scale the actual weight but my batteries are dead.

150 x 3 x 10r

45' Incline DB Curls

40e x Nope. Pretty sure it's my bicep tendon through my left shoulder that's niggled.

Band Hook Curl

MM x 3 x 10r

Lazy so I left out abz.

## Friday, February 19, 2016

### Squat ~70% and an Epiphany

February 19, 2016

Before Supper

Squat ~70 to 75% of training 1RM (supposedly)

Recumbent Bike 4.8km/15 minutes

Band Pullaparts

SSB Squat - wore my weightlifting shoes

45 x 4 x 3r

135 x 3

225 x 2

315 x 1

340 x 1 - upper thigh feels weird. Switched to high bar

HB Squat

45 x 3

135 x 3

225 x 3

315 x 1

340 x 3 - dang

Well. I think I need a reset. Just got too many persistent niggles. Getting older blows. Might do a couple of ASS cycles for 6-9 weeks. I wish I knew what I know now as a teen....

Before Supper

Squat ~70 to 75% of training 1RM (supposedly)

Recumbent Bike 4.8km/15 minutes

Band Pullaparts

SSB Squat - wore my weightlifting shoes

45 x 4 x 3r

135 x 3

225 x 2

315 x 1

340 x 1 - upper thigh feels weird. Switched to high bar

HB Squat

45 x 3

135 x 3

225 x 3

315 x 1

340 x 3 - dang

Well. I think I need a reset. Just got too many persistent niggles. Getting older blows. Might do a couple of ASS cycles for 6-9 weeks. I wish I knew what I know now as a teen....

## Wednesday, February 17, 2016

### Deads - 70% Day

February 17, 2016

Before Supper

Deads ~70%. I'll just start writing the intent percentage instead of the light, medium, and heavy classifications.

As far as maximum recoverable volume goes I think I'll just cut the secondary movements out of my deadlift day so my low back gets a bit more recovery week to week as I'm abusing it pretty good with all of the squatting.

Recumbent Bike 4.6km/15min

Standing Band Dislocates Mini x 3 x 15r

Block Pulls - 5"

135 x 4 x 3r

225 x 3

315 x 3

365 x 2

405 x 2

455 x 4 x 6r

GHR +MM x 3 x 5r

Before Supper

Deads ~70%. I'll just start writing the intent percentage instead of the light, medium, and heavy classifications.

As far as maximum recoverable volume goes I think I'll just cut the secondary movements out of my deadlift day so my low back gets a bit more recovery week to week as I'm abusing it pretty good with all of the squatting.

Recumbent Bike 4.6km/15min

Standing Band Dislocates Mini x 3 x 15r

Block Pulls - 5"

135 x 4 x 3r

225 x 3

315 x 3

365 x 2

405 x 2

455 x 4 x 6r

GHR +MM x 3 x 5r

## Tuesday, February 16, 2016

### Bench - Light

February 16, 2016

Before Supper

Bench light ~70-75%

CG Bench

45 x 3 x 10r

135 x 5

185 x 4

225 x 4 x 6r

Spoto Bench

255 x 3 x 6r

BB Bent Row

225 x 4 x 10r

EZ Upright Row

85 x 3 x 10r

Before Supper

Bench light ~70-75%

CG Bench

45 x 3 x 10r

135 x 5

185 x 4

225 x 4 x 6r

Spoto Bench

255 x 3 x 6r

BB Bent Row

225 x 4 x 10r

EZ Upright Row

85 x 3 x 10r

## Monday, February 15, 2016

### Squatting

February 15, 2016

Before Supper

Squat heavy. ~80-85% of my training max.

Recumbent Bike 4.6km/15min

Squat - box squatted to ensure I didn't go too deep and aggravate my healing back.

45 x 5 x 3r

135 x 3

225 x 3 - 17" box

315 x 2 - 15" box

365 x 1 - 13.5" box

405 x 1 - 13.5" box

425 x 4, 4, 1, 3 - 13.5" box. 3rd set felt ugly on my outer right thigh. Set back up with a narrower stance and finished the set.

Pin Squat

P15 - 225 x 4

P13 - 225 x 2

P13 - 315 x 4

P13 - 340 x 4

I'll call tonight a success as I didn't bugger myself up again. Threw in the pin squats as something different than paused squats. I also remembered doing one of Rex's pin squat programs a ways back with good success.

Before Supper

Squat heavy. ~80-85% of my training max.

Recumbent Bike 4.6km/15min

Squat - box squatted to ensure I didn't go too deep and aggravate my healing back.

45 x 5 x 3r

135 x 3

225 x 3 - 17" box

315 x 2 - 15" box

365 x 1 - 13.5" box

405 x 1 - 13.5" box

425 x 4, 4, 1, 3 - 13.5" box. 3rd set felt ugly on my outer right thigh. Set back up with a narrower stance and finished the set.

Pin Squat

P15 - 225 x 4

P13 - 225 x 2

P13 - 315 x 4

P13 - 340 x 4

I'll call tonight a success as I didn't bugger myself up again. Threw in the pin squats as something different than paused squats. I also remembered doing one of Rex's pin squat programs a ways back with good success.

## Friday, February 12, 2016

### Bench - Heavy

February 12, 2016

Late, Before Supper

Bench, heavy day. Still sick. I also think not working is throwing off my whole routine of getting excited to get down here. Funk's coming.

Clubbell Circuit

15# x swing/clean/shield cast/mill/rev. mill x 10r

Paused everything

Bench Press

45 x 3 x 8r

135 x 5

185 x 3

225 x 3

255 x 2

275 x 4

285 x 2 x 4r

Red Slingshot

315 x 4

CG Bench

245 x 4

255 x 2 x 4r

Late, Before Supper

Bench, heavy day. Still sick. I also think not working is throwing off my whole routine of getting excited to get down here. Funk's coming.

Clubbell Circuit

15# x swing/clean/shield cast/mill/rev. mill x 10r

Paused everything

Bench Press

45 x 3 x 8r

135 x 5

185 x 3

225 x 3

255 x 2

275 x 4

285 x 2 x 4r

Red Slingshot

315 x 4

CG Bench

245 x 4

255 x 2 x 4r

## Thursday, February 11, 2016

### Hip-Belt Squatting

February 11, 2016

Before Supper

Went with hip belt squats as my low-right back is still a little niggled. Not really hurting anymore but I'd better let it heal. I'm also sure I'm sick with something; sweat, sneezing, mild headache, etc.

Recumbent Bike

15 min, 4 km, level 3

BW Squat 3 x 5r

Hip Belt Squat w/Landmine

45 x 5

90 x 5

135 x 2 x 5r

160 x 2 x 5r

185 x 3 x 5r

GHR

BW x 6

+mini x 3 x 6r

Before Supper

Went with hip belt squats as my low-right back is still a little niggled. Not really hurting anymore but I'd better let it heal. I'm also sure I'm sick with something; sweat, sneezing, mild headache, etc.

Recumbent Bike

15 min, 4 km, level 3

BW Squat 3 x 5r

Hip Belt Squat w/Landmine

45 x 5

90 x 5

135 x 2 x 5r

160 x 2 x 5r

185 x 3 x 5r

GHR

BW x 6

+mini x 3 x 6r

## Tuesday, February 9, 2016

### Deadlifts - High

February 9, 2016

Evening - Late supper

Deadlift, heavy day.

Recumbent Bike - 15 minutes, 4 km

Deadlift

135 x 5 x 3r

225 x 3

315 x 1

405 x 1

455 x 4

465 x 2 x 4r

Niggled my low back a tad. Right side. Must be overcompensating because it's always my left that gets tweaked. Hopefully some light reverse hyper and Robax helps.

Reverse Hyper

90 x 15

180 x 3 x 20r

Really working on a good stretch and contracting through the glutes.

Evening - Late supper

Deadlift, heavy day.

Recumbent Bike - 15 minutes, 4 km

Deadlift

135 x 5 x 3r

225 x 3

315 x 1

405 x 1

455 x 4

465 x 2 x 4r

Niggled my low back a tad. Right side. Must be overcompensating because it's always my left that gets tweaked. Hopefully some light reverse hyper and Robax helps.

Reverse Hyper

90 x 15

180 x 3 x 20r

Really working on a good stretch and contracting through the glutes.

## Monday, February 8, 2016

### Bench - Med

February 8, 2016

Before Supper

Medium bench. First day of started CWS strength block for my bench now as well. Shoulders and arms feeling really beat up today for some reason. Just achey.

Bench Press - Paused

45 x 3 x 10r

135 x 5

185 x 3

225 x 3

255 x 4 x 5r

Wide Grip Bench - Index on Rings

215 x 3 x 5r

T-bar Rows w/Trap Bar

135 x 10

180 x 3 x 10r

Seated DB Presses w/o Support

65e x 2 x 10r - felt that upper part of my back that's been getting niggled a bit during the cleans. Really worked on staying super tight and it's not bugging me now.

I do have some kind of cold or something wearing me down though. No coughing and such but I've been having some sneezing fits and am really tired. Deadlifts should be fun tomorrow.

Before Supper

Medium bench. First day of started CWS strength block for my bench now as well. Shoulders and arms feeling really beat up today for some reason. Just achey.

Bench Press - Paused

45 x 3 x 10r

135 x 5

185 x 3

225 x 3

255 x 4 x 5r

Wide Grip Bench - Index on Rings

215 x 3 x 5r

T-bar Rows w/Trap Bar

135 x 10

180 x 3 x 10r

Seated DB Presses w/o Support

65e x 2 x 10r - felt that upper part of my back that's been getting niggled a bit during the cleans. Really worked on staying super tight and it's not bugging me now.

I do have some kind of cold or something wearing me down though. No coughing and such but I've been having some sneezing fits and am really tired. Deadlifts should be fun tomorrow.

## Sunday, February 7, 2016

### C3 Squat LT

February 8, 2016

Before Supper

Begin the 3rd cycle with light squats. Might be getting sick. Feeling really run down and tired today.

Recumbent Bike for 15 minutes, 4 km

SSB Squat

45 x 3 x 3r

135 x 3

225 x 2

315 x 1

335 x 4 x 6r

SSB Pause Above Squat

270 x 3 x 6r

Grip Between Sets

MMS

T x 3 x 10r

GHP5 x 3

20mm Block IM2.5 x 3, 3, 3, 3/1+1 - bad set with the left

2" FBBC Crusher Deads - been a looong time

100 x 5

125 x 3

150 x 3/2 - set my training maxes at 165/160

Before Supper

Begin the 3rd cycle with light squats. Might be getting sick. Feeling really run down and tired today.

Recumbent Bike for 15 minutes, 4 km

SSB Squat

45 x 3 x 3r

135 x 3

225 x 2

315 x 1

335 x 4 x 6r

SSB Pause Above Squat

270 x 3 x 6r

Grip Between Sets

MMS

T x 3 x 10r

GHP5 x 3

20mm Block IM2.5 x 3, 3, 3, 3/1+1 - bad set with the left

2" FBBC Crusher Deads - been a looong time

100 x 5

125 x 3

150 x 3/2 - set my training maxes at 165/160

## Friday, February 5, 2016

### Deload Squats

February 5, 2016

Before Supper

Deload HB Squats

45 x 5 x 3r

135 x 3

225 x 2

255 x 4 x 5r

Before Supper

Deload HB Squats

45 x 5 x 3r

135 x 3

225 x 2

255 x 4 x 5r

## Wednesday, February 3, 2016

### Still Deloading

February 2 and 3, 2016

Still de loading

February 2

Push-ups - short rests - lazy and didn't feel like benching

BW x 20, 15, 10, 10

February 3

Deadlift - 70% of working sets weight & volume

135 x 4 x 3r

225 x 3

315 x 4 x 5r

And I just really like this song.

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

Still de loading

February 2

Push-ups - short rests - lazy and didn't feel like benching

BW x 20, 15, 10, 10

February 3

Deadlift - 70% of working sets weight & volume

135 x 4 x 3r

225 x 3

315 x 4 x 5r

And I just really like this song.

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

## Monday, February 1, 2016

### Bench and Squat Deload

February 1, 2016

Before Supper

Crap day. Wanted a PR single with my bench but even my working weights weren't there today.

Also started this week as a deload week. Next week I'll fire up using the JTS strength block for my bench as well.

Bench Press

45 x 3 x 7r

135 x 5

185 x 3

225 x 2

275 x 1

305 x 1

325 x 1

345 x F - felt light to handle

335 x F - last couple of inches

HB Squat - Piston

45 x 3 x 3r

135 x 3

225 x 2

250 x 4 x 5r

Before Supper

Crap day. Wanted a PR single with my bench but even my working weights weren't there today.

Also started this week as a deload week. Next week I'll fire up using the JTS strength block for my bench as well.

Bench Press

45 x 3 x 7r

135 x 5

185 x 3

225 x 2

275 x 1

305 x 1

325 x 1

345 x F - felt light to handle

335 x F - last couple of inches

HB Squat - Piston

45 x 3 x 3r

135 x 3

225 x 2

250 x 4 x 5r

## Friday, January 29, 2016

### Squat - Heavy Day

January 29, 2016

Before Supper - Late

Heavy squat day ~80% of my training 1RM. Still niggled a bit in the upper back but as long as I take a bit higher bar position it's not bugging me too terribly. Back started off really pumped yet from Wednesday. Thinking my next cycle I may go to low bar straight through.

Squat

45 x 5 x 3r

135 x 5

225 x 3

315 x 2

365 x 1

405 x 1

420 x 3 x 4r

Paused Squats

335 x 4, 1 - top of my left knee wasn't happy so I stopped there.

Reverse Hyper

180 x 15

270 x 3 x 15r

Before Supper - Late

Heavy squat day ~80% of my training 1RM. Still niggled a bit in the upper back but as long as I take a bit higher bar position it's not bugging me too terribly. Back started off really pumped yet from Wednesday. Thinking my next cycle I may go to low bar straight through.

Squat

45 x 5 x 3r

135 x 5

225 x 3

315 x 2

365 x 1

405 x 1

420 x 3 x 4r

Paused Squats

335 x 4, 1 - top of my left knee wasn't happy so I stopped there.

Reverse Hyper

180 x 15

270 x 3 x 15r

## Wednesday, January 27, 2016

### Deadlift - Medium

January 27, 2016

Afternoon

Medium deadlifting. ~75% of my training 1RM.

Replaced the deficits with snatch grip pulls due to me doing deficits last week instead of block pulls for some reason. Anyways I like how these hit my back better.

Deadlift

135 x 5 x 3r

225 x 2

315 x 2

385 x 1

425 x 4 x 5r

Snatch Grip Deads

315 x 3 x 5r

Weighted Crunch

95 x 3 x 10r

Afternoon

Medium deadlifting. ~75% of my training 1RM.

Replaced the deficits with snatch grip pulls due to me doing deficits last week instead of block pulls for some reason. Anyways I like how these hit my back better.

Deadlift

135 x 5 x 3r

225 x 2

315 x 2

385 x 1

425 x 4 x 5r

Snatch Grip Deads

315 x 3 x 5r

Weighted Crunch

95 x 3 x 10r

## Tuesday, January 26, 2016

### W12 - Prep Bench

January 26, 2016

Afternoon

Week 12. Just a bit of work to stay fresh for Saturday's attempts.

Bench Press

45 x 3 x 10r

135 x 3

185 x 3

225 x 2

275 x 5 x 2r

Some band face-pulls, rotations, curls, and such.

Afternoon

Week 12. Just a bit of work to stay fresh for Saturday's attempts.

Bench Press

45 x 3 x 10r

135 x 3

185 x 3

225 x 2

275 x 5 x 2r

Some band face-pulls, rotations, curls, and such.

## Monday, January 25, 2016

### Squat - Medium Day

January 25, 2016

Before Supper

Medium squats ~75%. Probably do one more cycle after next week's deload then go for a peak.

SSB Squat

45 x 4 X 3r

135 x 3

225 x 2

315 x 1

355 x 4 x 5r

SSB Pause Below Squat

285 x 3 X 5r

GHR

BW x 3 X 8r - next time I'll start adding some band tension. Guess my hammies aren't too bad for being a fatty with twiggy legs.

## Saturday, January 23, 2016

### W11 - Bench Assistance

January 22, 2016

Afternoon

Week 11 bench assistance. Worked sufficiently with the 2 board to hopefully have some supercompensation next Saturday.

2 Board Bench

45 x 3 X 8r

135 x 5

185 x 3

225 x 3

275 x 2

305 x 4 - working in the rep range that works out to about 345 last week and this week.

315 x 4 x 3r

2 Board Close Grip

250 x 3 X 8r

D-Handle Pulldowns

255 x 3 X 5r

Afternoon

Week 11 bench assistance. Worked sufficiently with the 2 board to hopefully have some supercompensation next Saturday.

2 Board Bench

45 x 3 X 8r

135 x 5

185 x 3

225 x 3

275 x 2

305 x 4 - working in the rep range that works out to about 345 last week and this week.

315 x 4 x 3r

2 Board Close Grip

250 x 3 X 8r

D-Handle Pulldowns

255 x 3 X 5r

## Friday, January 22, 2016

### Squat - Light

January 22, 2016

Before Supper

Squat light (~70%). Second light session of my second cycle.

Took a look through my last couple of years squatting as these seem low on accessory but my weekly volume has basically doubled with both the competition lifts or variations thereof. Shorter workouts but much more overall volume within the right percentage ranges.

SSB Squat

45 x 4 x 3r

135 x 3

225 x 2

300 x 1

330 x 4 x 6r

SSB Squat Pause Above

265 x 3 x 6r

Before Supper

Squat light (~70%). Second light session of my second cycle.

Took a look through my last couple of years squatting as these seem low on accessory but my weekly volume has basically doubled with both the competition lifts or variations thereof. Shorter workouts but much more overall volume within the right percentage ranges.

SSB Squat

45 x 4 x 3r

135 x 3

225 x 2

300 x 1

330 x 4 x 6r

SSB Squat Pause Above

265 x 3 x 6r

## Wednesday, January 20, 2016

### Light Pulls

January 20, 2016

Before Supper

Light Pulls. Switched to the JTS strength block for my pulls now as well. Not sure what my deficit pulls or pause pull strengths are so I'm using 85% and 95% respectively of my training max to establish training maxes for these lifts. I'll adjust as required.

Deficit Deadlift - 45mm

135 x 5 x 3r

225 x 2

315 x 1

335 x 4 x 6r

Pause Deadlifts - Probably would've been better using 90% instead of 95%. Oh well. Stimulating!

385 x 6

375 x 2 x 6r

Before Supper

Light Pulls. Switched to the JTS strength block for my pulls now as well. Not sure what my deficit pulls or pause pull strengths are so I'm using 85% and 95% respectively of my training max to establish training maxes for these lifts. I'll adjust as required.

Deficit Deadlift - 45mm

135 x 5 x 3r

225 x 2

315 x 1

335 x 4 x 6r

Pause Deadlifts - Probably would've been better using 90% instead of 95%. Oh well. Stimulating!

385 x 6

375 x 2 x 6r

## Tuesday, January 19, 2016

### W11 BG - Bench

January 19, 2016

Before Supper

Week 11. Work up to my training max again today. Next week I'll see how much zazz I've got to pass it.

I still need to play with form. By throwing the bar up (towards my head) I seem to lose the ability to really lock out my elbows. Pushing more straight or "down" I get a bit more. Work, work, work.

I also think I'm getting up to my weekly MRV with my bench. A bit of a back off should be good for a PR. I think I'll push hard on Saturday, deload next Monday, and go for a PR next Saturday.

Bench Press

45 x 3 x 8r

135 x 5

185 x 4

225 x 2

275 x 2

305 x 1

320 x 1

335 x 1, F, 1 - fail was right at lockout

295 x 4, 3, 3, 3, 3

CG Paused Bench

255 x 4

265 x 2 x 4r

Before Supper

Week 11. Work up to my training max again today. Next week I'll see how much zazz I've got to pass it.

I still need to play with form. By throwing the bar up (towards my head) I seem to lose the ability to really lock out my elbows. Pushing more straight or "down" I get a bit more. Work, work, work.

I also think I'm getting up to my weekly MRV with my bench. A bit of a back off should be good for a PR. I think I'll push hard on Saturday, deload next Monday, and go for a PR next Saturday.

Bench Press

45 x 3 x 8r

135 x 5

185 x 4

225 x 2

275 x 2

305 x 1

320 x 1

335 x 1, F, 1 - fail was right at lockout

295 x 4, 3, 3, 3, 3

CG Paused Bench

255 x 4

265 x 2 x 4r

## Monday, January 18, 2016

### Squat - Heavy Day

January 18, 2016

Afternoon

Heavy Day. First of the second cycle. Doing a single at 90% of my training 1RM to keep familiar with singles.

Squat - tried low bar but it effed my back again so I finished off with about a mid-rack position

45 x 4 x 3r

135 x 3

225 x 2

315 x 2

365 x 1

405 x 1

435 x 1

460 x 1

415 x 3 x 4r

Paused Squats

330 x 2 x 4r

Reverse Hyper

180 x 10

270 x 3 x 10r

Afternoon

Heavy Day. First of the second cycle. Doing a single at 90% of my training 1RM to keep familiar with singles.

Squat - tried low bar but it effed my back again so I finished off with about a mid-rack position

45 x 4 x 3r

135 x 3

225 x 2

315 x 2

365 x 1

405 x 1

435 x 1

460 x 1

415 x 3 x 4r

Paused Squats

330 x 2 x 4r

Reverse Hyper

180 x 10

270 x 3 x 10r

## Saturday, January 16, 2016

### W10 - Bench Assistance

January 16, 2016

Afternoon

Week 10 bench assistance.

2 Board Press

45 x 3 x 8r

135 x 5

185 x 5

225 x 3

275 x 1

295 x 6 x 5r - I'll up the volume and weight over the next couple of weeks to get a good super-compensation going.

CG 2 Board Press

245 x 2 x 8r

D Handle Pulldowns

250 x 3 x 5r - true weight. I can balance myself at 270#

Concentration Curl - Strict

50e x 8/6+2*, 6+2*/4+2*

Afternoon

Week 10 bench assistance.

2 Board Press

45 x 3 x 8r

135 x 5

185 x 5

225 x 3

275 x 1

295 x 6 x 5r - I'll up the volume and weight over the next couple of weeks to get a good super-compensation going.

CG 2 Board Press

245 x 2 x 8r

D Handle Pulldowns

250 x 3 x 5r - true weight. I can balance myself at 270#

Concentration Curl - Strict

50e x 8/6+2*, 6+2*/4+2*

## Friday, January 15, 2016

### Squat Medium

January 15, 2016

Before Supper

Medium day. Guts are thrashed from some Dairy Queen ice cream at lunch so I evacuated my bowels a few times, slammed a Red Bull, and chased it with some Kaopectate. Let's get this show on the road!

I'm also going to start a 5 day a week split to keep the overall volume up but to save myself on the day I was doing a full squat and deadlift routine on the same day.

Monday - Squat

Tuesday - Main Bench

Wednesday - Deadlift

Friday - Squat

Saturday - Bench Assistance

Narrow Stance SSB Squat

45 x 4 x 3r

135 x 3

225 x 2

315 x 2

350 x 4 x 5r

Narrow Stance SSB Below Parallel Pause Squat

280 x 3 x 5r

GHR

BW x 3 x 6r

Form police throw your two cents in. This is my first go with a GHR.

## Tuesday, January 12, 2016

### W10 BG Bench

January 12, 2016

Afternoon

Week 10. Felt okay. Got a touch and go double with 325 so I'm happy about that even with my foot kicking out.

Also got my GHR today so I'll have to find a spot and put it together. Probably take the treadmill out of here. I don't think it'll get as much use for some reason.

Tried some dumbbell rows and my mid-back is still angry.

Bench Press

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

275 x 2

300 x 1

325 x 2 - TnG

285 x 4, 4, 4, 4, 5

Seated BB Press to Top of Head

45 x 3 x 10r

95 x 5

135 x 3

155 x 3

175 x 2 x 5r

Dip

BW x 5

+45 x 2 x 5r

D Handle Pulldowns

150 x 10

200 x 3 x 10r

## Monday, January 11, 2016

### Round 2, Strength Block - Light Squats

January 11, 2015

Round 2 of the strength block cycle. Light day. Had to use my SSB instead of doing high bar as my fresh tattoo gets too torqued up getting under the bar.

Narrow Stance SSB

45 x 3 x 3r

135 x 3

225 x 2

285 x 1

325 x 4 x 6r

Narrow Stance SSB - Pause Above

260 x 3 x 6r

One-legged RDL's

135 x 2 x 8r

Reverse Hyper

180 x 2 x 10r

Grip Between Sets

MMS Grippers

T x 3 x 10r

HG250 x 3

IM2 x 1

IM2.5 x 5 x 3r

KB 1HP Supinations

55 x 5 x 5r

## Friday, January 8, 2016

### Bench Assistance

January 8, 2016

Before Supper - bit hungover today

Bench assistance. Last few weeks of the peak so I'm sticking with movements that are as close to the competition bench. Also continuing to use the block to let my shoulders rest. I also couldn't use my wrist wraps as my fresh tattoo goes right down to my hand and and I don't want to bugger it while it heals.

Left my back alone too. It's feeling better today but I don't need to push it. Snatch grip pulls are magic or healing it and making it feel better though. I attempted to do some side raises as well but I could feel it in my back on that first rep so I left them be.

Band face pulls between bench warm-ups.

2-Board Bench - Worksets

45 x 3 x 8r

135 x 5

185 x 5

225 x 3

255 x 2

285 x 5 x 5r

2-Board Close Grip Bench - 1" from smooth

225 x 8

245 x 8

DB Hammer Curl Giant Set

100e x 3/90e x 3/80e x 4/70e x 4

Before Supper - bit hungover today

Bench assistance. Last few weeks of the peak so I'm sticking with movements that are as close to the competition bench. Also continuing to use the block to let my shoulders rest. I also couldn't use my wrist wraps as my fresh tattoo goes right down to my hand and and I don't want to bugger it while it heals.

Left my back alone too. It's feeling better today but I don't need to push it. Snatch grip pulls are magic or healing it and making it feel better though. I attempted to do some side raises as well but I could feel it in my back on that first rep so I left them be.

Band face pulls between bench warm-ups.

2-Board Bench - Worksets

45 x 3 x 8r

135 x 5

185 x 5

225 x 3

255 x 2

285 x 5 x 5r

2-Board Close Grip Bench - 1" from smooth

225 x 8

245 x 8

DB Hammer Curl Giant Set

100e x 3/90e x 3/80e x 4/70e x 4

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