Monday, July 24, 2017

Squat Type Stuff

July 24, 2017
Afternoon

Been pretty lazy since last Wednesday or so. Throws were lagging so I took some time off.

A1 SSB 15" Box Squat WU to 405 x 5 x 2r
A2 Chin WU to 268.8 x 6 x 3r
A3 MMS Gripper 2.5 130# x 3/1, 3/1, 2/1 GHP5 112# x 5 x 5r

B1 DO Axle DL WU to 303 x 3 x 3r
B2 Dbl KB Clean/Squat 24k ea x 3/5, 5/10, 5/10
B3 Push-up Plank BW x 3 x 60s

I'll try and get out to throw the discus a bit later too.

Wednesday, July 19, 2017

Pressing Stuff

July 19, 2017
Afternoon

Throwing about every day now. Picked up some palonik's and Hevy hammers yesterday so I'll go toss them and the pud around later. The smoke is making it tough to stay outside though.

Still cutting the weight stuff back a bit to devote more energy into throwing.

SS
Incline DB Bench WU to 80e x 3 x 10r
Strict DB Row 80e x 3 x 10r

SS
Seated DB Clean 60e x 3 x 8r
Band Pressdowns Avr x 3 x 25r

Monday, July 17, 2017

Squats n Stuff

July 17, 2017
Before Supper

Been throwing every day. Yesterday made a trip up to the city for a session with Dave and Aaron. Worked on learning a two spin for wfd and was taught some discus and pud drills.

SS
SSB Paused 15" Box Squat - WU to 275 x 3 x 10r
Weighted Chins WU to 268.6 x 5 x 3r

Dbl KB Cleans 2 x 32k x 3 x 5r

Throwing pud, discus, and more two spin later

Tuesday, July 11, 2017

Squatses

July 11, 2017
Afternoon

A bit of a futzing around day. Deload week.

SS
KB Goblet Squat
24k/32k/41k/48k x 3r
56k x 14-11r - had to do a 30s timed rest-pause. Cardio was my failing.

Chin-up +18(258.2) x 10 x 3r

Monday, July 10, 2017

Ft Edmonton Games

July 10, 2017

Had a great day competing at the Ft. Edmonton games yesterday. Got another 3 PR's with garbage form as well. Luckily Aaron was taking lots of pictures so I can see a lot of technique issues to clear up and work on.

Another positive was after my first heavy hammer throw something went in my gimped shoulder and it was fine for the rest of the day although I didn't want to risk hurting it with the caber. Maybe a week or so it'll tighten up a bit to protect itself. I'm thinking it must be a nerve pinch.

Biggest "work on" items:
-staying long and loose for both the hammers and weight for distance

-get my head up/back for hammers

- get my hips around for wfd. I finished a lot of throws with my left leg still leading

I'm going to really work on my shoulder flexibility as well. I think it'll help a lot for hammers and WoB.

Thursday, July 6, 2017

Pressing Stuff

July 6, 2017
Afternoon

Pressing stuff. Shoulder is still gimpy. So damn hot.

BB Press
WU to 155 x 5r
175 x 3r
195 x 12 - PR at this bodyweight I'm sure
155 x 3 x 8r

SS
CG Axle Bench - Shaf Ladder WU to 248 x 3 x 1/2/3r - twinges my shoulder a bit
2.5" Crusher WU to 130 x 3r, 110 x 5 x 3r
Pullaparts x 4 x 30r
IM Hub 48.6 x 3 x 3r

CS Row 210 x 4 x 8r

Tuesday, July 4, 2017

Squat Type Stuff

July 4, 2017
Before Supper

SS
Paused SSB 15" Box Squats WU to 345 x 5 x 3r
Weighted Chins (256.4) x 10 x 3r

GS
DO Axle Deads WU to 258 x 3 x 3r - Hold on the last rep
GHR x 3 x 10r
AB Wheel x 3 x 15r

Kettlebell Ladder 1 double clean, 1 double squat, 2 clean, 2 squat, etc. No set downs.
2 x 24k x 1/2/3 - damn. That starts to add up quick at the end of a workout.

Hammer winds after supper.

Saturday, July 1, 2017

Futz Day

July 1, 2017
Before Supper

Just some quick work.

Dan John Circuit - 90s rests
10 Rounds
Kettlebell Clean 2 x 24k x 2r
Kettlebell Press 2 x 24k x 1r
Kettlebell Squat 2 x 24k x 3r
Shortened the rests at the end to complete in less than 15 minutes. I'll do 45s rests next time. Once I get to 30s I'll jump to the 32's. Pretty easy start. Sweaty though.

I should get out throwing tomorrow.

Thursday, June 29, 2017

Pressing Stuff

June 29, 2017
Afternoon

Spent a few hours yesterday splitting some big old jack pine up at the folks so I figured that counted as enough work for the day. Anywhoo, today's a new day.

Clubbell Stuff 15#

BB Press
WU to 145/165 x 3r
185 x 10 - feeling a bit pooped. Abs are sore from the wheel.
145 x 5 x 8r

CG Axle Bench - Shaf Ladder
WU to 243 x 3 x 1/2/3r

SS
CS Row 205 x 4 x 10r
Plate Halo's 45 x 4 x 20r

Tuesday, June 27, 2017

Squat and Pull

June 27, 2017
Afternoon

Well time to start tracking macros and calories again. Morning weight is a pretty consistent 331-332. Going on a slow drop to 215 for the end of October, hold, then to 195-200 for next May.

SS
SSB Paused Box Squat 15" WU to 335 x 5 x 3r
Chin-ups (336.6) x 10 x 5r

SS
DO Axle Deads WU to 303 x 3/3/1 - grips a bit fried
AB Wheel x 4 x 12r

Saturday, June 24, 2017

Jumble Day

June 24, 2017
Before Supper

Tried some power snatches and popped something good in my shoulder. Hopefully an adhesion so it can heal now.

SS
Axle DO Deads
WU to 323 x 1, 303 x 3 x 3r

Pull-ups (236.4) x 10 x 5r

SS
Goblet Squat 106 x 5/6/7/8/7/6/5
KB Row 106e x 5/6/7/8/7/6/5
Attempted dips but my shoulder didn't like them

Throwing practice tomorrow with a good sized group.

Wednesday, June 21, 2017

Throw Practice

June 21, 2017
Afternoon

Went into Red Deer for a throw session with Ben.

16# stone. Maybe about 10 or so Braemer style throws. Around 28' was probably my best. More weight equals better braemer throws for me. Didn't bother with gliding due to the long grass.

LWFD. Ended at a 44' and change throw. Pretty happy with that. Trig was full of long grass and on a bit of a slope so pretty happy.

Light Hammer. I wasn't going to throw it due to the shoulder but after about 6 or so single practice winds it felt okay. Took about 5-6 single wind throws and my shoulder held up. Might be good for this weekend I'm hoping.

Tuesday, June 20, 2017

Pushing Stuff

June 20, 2017
Before Supper

Pushing stuff. Start of a new cycle.

BB Press
WU to 135/155 x 5r
175 x 13r
135 x 5 x 8r

SS
CG Axle Bench - Shaf Ladder
WU to 238 x 3 x 2/3/4r
Pullaparts x 180r

CS Row 200 x 4 x 10r

Monday, June 19, 2017

Squat and Pull

June 19, 2017
Before Supper

Competed on both Saturday and Sunday. A little pooped but I'm at the bottom of the cycle so I figured I may as well carry on and skip the accessory stuff.

SSB Squat
WU to 325 x 5 x 3r

Hex Deadlift - Low Handle
WU to 410 x 3 x 3r

Good enough.

First 3 Games

Well my first three games down over the past two weekends. Having a lot of fun and figuring out a lot of training going forward. With my right shoulder niggle I opted out of everything but the stone and WFD's in Red Deer. Ellerslie I felt a twinge on my second caber pick so I called it there. Hammers hurt so I just one spinned each to get a number down. WoB I used my left at the suggestion of others. I think it may even be better suited for the throw. I think I'm good for 14' now but form degrades too much after 3 hard throws.

Going forward towards Ft Edmonton in July I need to train everything. Specifically caber. Hopefully my shoulder heals up good enough to train hammers by the weekend.

Tuesday, June 13, 2017

Press Stuff

June 13, 2017
Afternoon

Still nursing the shoulder. Hope its feeling good for the weekend. Definitely rotator cuff. Really have to keep a clean plane of motion. Might try some weight for distance practice tomorrow as I think that should be niggle free. Best not try the stones or hammers yet.

BB Press
WU to 150 x 5
170 x 3
190 x 8
150 x 5 x 8r

CG Axle Bench - Shaf Ladder
233 x 3 x 2/3/4r

Pullaparts x 220r

CS Row 195 x 4 x 10r

Monday, June 12, 2017

Squat and Pull

June 12, 2017
Afternoon

Keeping lifts snappy as I competed in Scottish heavy athletics in Grande Prairie for the first time on Saturday. Just trying to stay fresh and not injure myself as I've got two days of full events this weekend as well. I gave myself a little rotator cuff strain throwing a keg for height but it seems to be healing well. Hopefully it'll all be good for Saturday.

SSB Squat
WU to 315 x 5 x 3r

Deadlift - back was a little tweaky so I stopped a 365

BWTG Hex Deadlift - Low Handle
WU to 400 x 3 x 3r

SS
GHR x 3 x 10r
Pull-up x 5 x 5r
Some band twist and press thingy x 2 x 10e

Tuesday, June 6, 2017

W2 Press

June 6, 2017
Before Supper

Week 2 press.

BB Press
WU to 140/160 x 3r
180 x 10r
140 x 5 x 8r

CG Axle Bench - Shaf Ladder
WU to 228 x 3 x 1/3/5r
Start 2/3/4 next week I think

CS Row 190 x 3 x 10r

Band Y MM x 4 x 10r

AB Wheel x 3 x 8r

As far as organizing my training for the summer I think it'll go:

Monday
Squat
Deadlift
Pull-ups
GHR
Abs - McGill 3

Tuesday
BB Press
CG Bench
Row
Ab wheel

Wednesday
Throw practice

Thursday
Snatch, Clean, or Swing
KB, Hip Belt, or Front Squat
Dip
Pull-ups
Abs - McGill 3

Friday
Jumps
Light Practice

Saturday
Compete or Practice

Sunday
Rest

Monday, June 5, 2017

W1 - Squat & Pull

June 5, 2017
Before Supper

Week 1 of squat and pulls. Programming back to minimal volume, lineal progression for the summer as I'll be competing on Saturdays and some Sunday's now. First is this weekend on the 10th in Grande Prairie, Alberta.

David came down yesterday and cleaned up my throwing a bunch too. I'm far from getting it dialed in but it is a helluva lot better than what it was.

During warm-ups
McGill 3 - Crunch 3 x 20r, Side Plank 2 x 60s, Bird-Dog 2 x 20r
Pull-ups (231.4) 4 x 6r

Squat WU to 365 x 3 x 3r

Deadlift WU to 405 x 3 x 3r

I must've cooked myself good yesterday. This stuff felt way to heavy today. My back still isn't feeling very good. Looking back the tweak is from mid-February at least. Fuark.

Friday, June 2, 2017

W1 Bench

June 2, 2017
Before Supper

Week 1 bench. Kept pretty minimal as I did overhead pressing and a bunch of close grip on Wednesday.

Axle Bench
WU to 183/213/243 x 5r
183 x 5 x 8r

Ring Dips 3 x 3r

Ring Rows 3 x 10r

Thursday, June 1, 2017

W1 Deads

June 1, 2017
Before Supper

Week 1 of Jobe's deadlift program. Well yesterday I committed to competing in Highland Games/Heavy Athletics this year. Ordered my kilt and registered for 3 games (Grande Prairie, Red Deer, and Ellerslie). Not really smooth or practiced but I'll dip a toe.

McGill 3

Deadlift WU to 425 x 6 x 3r

Speed Pulls 265 x 12 x 1r

SS
V Handle Pulldowns 150 x 3 x 15r
Neck ISO's w/Band 4-way 2 x 10s - good enough for a sore neck tomorrow

45' Hyper x 3 x 12r

Wednesday, May 31, 2017

Pressing

May 31, 2017
Afternoon

Start of another press cycle.

Standing BB Press
WU to 135/155 x 5r
175 x 9
135 x 5 x 8r

CG Axle Press - Shaf Ladder
WU to 223 x 3 x 1/3/5r

CS Row 180 x 3 x 15r

Band Y's MM x 3 x 10r

Monday, May 29, 2017

Squats

May 29, 2017
Before Supper

I think I'm going to go back to Jesse's squat programming. I hate rep max work.

McGill 3

SSB Squat WU to
265/310 x 5
350 x 6 - had more. Just hating reps.
265 x 3 x 8r - started a fourth set and meh

Pull-ups between Squats (229.2) x 8 x 5r

MMS Grippers
Retro Beast for a few singles (3-4)
IM3 (147) x 4 x 1r

Reverse a 6" x 1/4" gr8. 2 hits to 58'

Attempt on a red nail. Got to 20'. Soon.

https://www.youtube.com/watch?v=4FNudX340WM&sns=em

Thursday, May 25, 2017

W3 Bench

May 25, 2017
Afternoon

Week 3 bench. Back is sore today.

Axle Bench - WU to
213 x 5
253 x 3 - misload
268 x 2
283 x 5 x 1r
213 x 5 x 7r

Between Sets
Pull-ups (227.2) x 7 x 5r
Y Band MM x 4 x 12r

SS
Band Pressdowns Avr x 25/20/17/15 - out of pump
Naut Curl 70 x 20/15/12/12/8/7

Tuesday, May 23, 2017

Deload Squat

May 23, 2017
Before Supper

Squat deload. Reduced all volume on accessories as well.

McGill 3

SSB Squat - WU to
200/240/280 x 5r

Pull-ups - between squats
BW x 4 x 5r

MMS Gripper - between squats
IM3 x 3 x 1.5r

DB Rows - between squats
120e x 3 x 5r

http://www.youtube.com/watch?v=R4_e0rfjncA

Monday, May 22, 2017

W3 Press & Throw

May 22, 2017
Afternoon

W3 Press.

BB Press - WU to
155 x 5
175 x 3
195 x 4 - hit safeties and thrown off
155 x 3 x 8r

CG Axle Bench
WU to 218 x 3 x 1/3/5r

GS
Dip BW x 3 x 15r
Neutral Med Width Pull-ups BW x 3 x 6r
Band Y's MM x 3 x 10r

Reverse gr8 x 6" x 1/4" - 40'

Braemer 22# - best was 26'

HWFD 42# - best was 24'. Started getting sloppy so I stopped.


http://www.youtube.com/watch?v=S4IIyaxBt1o

Friday, May 19, 2017

W4 Deads

May 19, 2017
Before Supper

Week 4 mat Deads. 225.4# bodyweight.

McGill 3

Deadlift 4 Mat (3"/11")
WU to 455 x 9 - didn't rest-pause a second quick set. Had spooky fart after the first rep that I had to check out. Besides I'll be throwing tomorrow so I don't want to be too effed up. All reps dead started. Felt easy.

Between warm-ups
Pull-ups +1 Chain (18.8#) 246.8 x 5 x 3r

DO Hold 315 x 35s

SS
BB Pendley Row 225 x 3 x 10r
Full RoM GHR x 3 x 10r

Thursday, May 18, 2017

W2 Bench

May 18, 2017
Afternoon

Week 2 bench. Higher effort bench wasn't there today. Just got the volume in.

Axle Bench
WU to 198/223 x 5r
253 x 4 - got misgrooved
JK 263 x 3, 273 x 2
198 x 5 x 8r

Between bench sets
Y-Band Pulls 5 x 20r
Pull-ups BW(231.2) 7 x 5r

Decided to play with some reverse bending for the first time in ages. Three, 6" x 1/4" gr8, 2 hits each, 20' each.

Tuesday, May 16, 2017

W3 Squat

May 16, 2017
Before Supper

Week 3 squat.

McGill 3

SSB Squat
WU to 300 x 5
340 x 3
380 x 3
JK 425 x 1
300 x 3 x 8r

Back Between Squat Sets
Pull-ups (233) 6 x 5r
DB Row 120e 3 x 8r

SS
Full RoM GHR BW x 10/10/8
CS Row 180 x 3 x 15r

Grip between sets
MMS gripper WU to IM3 x 5 x 1r - easy until the DB Rows

Good chance I can get doubles with my 146# number 3 next time.

Monday, May 15, 2017

Press

May 15, 2017
Morning

12" Viper Press
WU to 160 x 3 - tweaked my back on the fourth clean so I stopped there.

CG Axle Bench 213 x 3 x 1/3/5r

Seated Axle Press w/o back 123 x 3 x 8r

SS
Parallel Grip-Med Pull-ups BW x 3 x 6r
Dip x 3 x 15r

Friday, May 12, 2017

W3 Deads

May 12, 2017
Afternoon

Week 3 deads. 5 mat.

McGill 3

Pull-ups +15(249#) x 4 x 3r, 2+1

Deadlift 5 Mat (3.75"/11.75")
WU to 455 x 9+4 - RP'd

DO Hold 315 x 45s

Good enough. Going throwing tomorrow.

Thursday, May 11, 2017

W1 Bench

May 11, 2017

Week 1 of some 531 benching. Going to use the axle for a while because why not. Going to run a 531 variant as I see some experienced folks out there making good progress on it again. Going to use jokers and some "first set last" volume work. Main back work is going to be on squat and deadlift days.

Groove is a bit different with the axle. Hitting my chest a lot more then power bar benching. Should be more pounds in the tank as I work up and get recruiting it more in the movement I'm guessing.

Axle Bench Press
183/213 x 5
243 x 8
JK 253/263 x 5
JK 273/283 x 2
JK 293 x 1
183 x 5 x 8r

Band Y's between Bench Sets 5 x 20r

Band Pressdowns & Holds Avr x Pro 2 x 20r, Ham 2 x 20r

Tuesday, May 9, 2017

W2 Squat

May 8, 2017
Afternoon

Week 2 of 531 squatting.

McGill 3

SSB Squat
WU to 280/320 x 3
360 x 7
280 x 4 x 8r

Full RoM GHR x 10/8/8

Between Sets

Pull-ups BW (240) x 5 x 5r

DB Row 100e x 3 x 10r

CS Row 175 x 3 x 15r

Y Band x 3 x 20r

Monday, May 8, 2017

Log and CG Ladders

May 8, 2017
Afternoon

Took the 12" log out for the first time in a year. I went with doing some viper presses to keep the weight down a bit and work on getting fluid.

12" Log Viper Press - Clean Each Rep
90 x 3 x 3r
140 x 3
160 x 3-2-2 in 60s

CG Bench Ladder 205 x 2 x 1/3/5r, 5/3/5r

Chin/Pull-ups BW x 8 x 3r - different variation each set. Drop, take a breath or two, next set, and repeat.

Dip BW x 2 x 15r

Bah. Enough.

Saturday, May 6, 2017

Bench and Farmers

May 6, 2017
Before Supper

Just another Bench day and took the Farmers handles out for a quick spin. Walked around my back yard in a big "L" shaped path. On an incline and lots of dew worm mounds to keep me lifting my feet high.

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

Farmers Walk 140e x 3 x 70yds

Friday, May 5, 2017

W2 Deads

May 5, 2017
Afternoon

Week 2 deadlift.

Pull-ups +15(251.8) x 3/2/1/1

Deadlift 6 Mat (12.5" bar height)
WU to 455 x 9+4 - RP'd

DO Hold 315 x 40s/30s

CS Row 200 x 13/10, 175 x 13 - grip is cooked

SS
V-Handle Pull-downs 150 x 3 x 10r
GHR x 5/5/8/8 - full RoM for back ext. as well

There. Upper back is nice and pumped.

Thursday, May 4, 2017

D6 Shaf Bench Ladders

May 4, 2017
Before Supper

Day 6 of the Shaf Bench Ladders and my 7th bench day in 2 weeks.

SS
Bench Press WU to 275 x 2 x 1/2/3, 1/2/2/3 - misgrooved on the second last set
Band Y's x 20/25/30/30

SS
Dip +75(311.6) x 3 x 5r, 5-3-2 RP'd
Pull-ups +15(252.6) x 3/2/1/1

Push-Ups x 25/20/20

Tuesday, May 2, 2017

D1 Squat

May 2, 2017
Before Supper

Day 1 of using one of the 5/3/1 templates for my squat. Decided to ride out the SSB for a couple of cycles as well.

Started incorporating the McGill 3 back as my warmup again. It does help a lot. I just get lazy and stop doing it when I'm feeling better then end up hurt again.

I'm going to give myself a couple days rest from all of the pull-ups and start again with the weighted 12 day cycle.

McGill 3 (McGill Crunches, Side Planks, and Bird-Dags)

SSB Squat
260/300 x 5
340 x 7
260 x 4 x 8r

Suppers on so I called it here.

Monday, May 1, 2017

Press and D5 Bench

May 1, 2017
Afternoon

First day out pressing my axle and day 5 of Shaf Ladders for bench.

Axle Press
WU to 213 x 1
178 x 5

Bench Press WU to 270 x 3 x 1/2/3r
Fighter PU during warmups x 6/5/4/4/3

CS Row after triples 210 x 3 x 8r

SS
EZ Upright Row 90 x 3 x 10r
Band Pressdowns w/holds LT x 40/30/30

Saturday, April 29, 2017

Benching

April 29, 2017
Before Supper

Day 4 Shaf ladder benching. Something I noticed the other day is besides my elbow feeling better my year plus of shoulder pain is gone. I'd guess it's the more back volume and frequency plus doing some form of rear delt work three times a week.

Fighter Pull-ups 6/5/4/3/2

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

Band Y's x 3 x 25r

BB Row 265 x 3 x 6r

Friday, April 28, 2017

D1 Deads

April 28, 2017
Before Supper

Day 1 of progressive RoM training for my deads. 8 weeks at 3/4" a week for 6 weeks, 1.5" for week 7, and a week 8 deload. No accessory back today as it's a non-pull-up day so I want all the recovery I can get. Using my old Rogue bar.

Deadlift - 7 Mat
135/225/315 x 5
365/405/435 x 3
455 x 8 + 4 - rest paused

BB DO Hold 365 x 15s, 315 x 30s

Hanging Leg Raise +45 x 4 x 5r

Standing Calf Raise BW x 45/45/35

Thursday, April 27, 2017

Bench

April 27, 2017
Before Supper

Fourth bench session in a week. Getting work in without killing myself and ramping up the ladder. I've sure got one helluva tired back though. 3 weeks now of 6 days a week is adding up. Here's to some super compensation!

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

Between Sets
Fighter Pull-ups 5/5/4/3/2
Band Y's 20/25/30

After Bench Triples
CS Row 205 x 8/8/12r

Dip +75(310) x 3 x 5r

2.5" Crusher 108 x 5/5/5/5/15

Tuesday, April 25, 2017

Squat

April 25, 2017
Before Supper

Was going to be a volume oriented squat day but I gave my back a good twinge throwing junk around last night looking for my big dumbbell handle. Luckily I have squat options!

SS
Fighter Pull-ups 5/4/3/3/2
Hip Belt - Landmine Squat
90 x 3 x 8r
135/160 x 8
180 x 5 x 8r

Calf Raises BW x 40/40/30

Gripper Forcers between Sets E x 3 x 1r

Flask 1HP
WU to 80.8 x 3 x 1r
Holds 71 x 20s/13s, 20s/4s

Monday, April 24, 2017

Standing Pressing Finally

April 25, 2017
Before Supper

Day 1 of standing presses this year. Last time was September 24 of last year and I was over 20# heavier.

Standing Press WU to 185 x 3 x 5r

Fighter Pull-ups 5/4/3/2/2 - keeping hollow. I actually think I'm stronger like this.

Bench Press WU to 255 x 3 x 1/2/3r

CS Row 200 x 3 x 8r - SS after bench triples

SS
EZ Upright Row 85 x 3 x 10r
Band Pressdowns LT x 3 x 30r - paused lockouts

Saturday, April 22, 2017

Shaf Bench Ladders

April 22, 2017
Afternoon

Day 1 of starting the Shaf ladders again. Going to try the 3 days per week of them. Saturday will be just the minimum, Monday they'll follow shoulder presses and the assistance will be more shoulder and triceps focused, and Thursday they'll lead with the assistance being more chest and triceps stuff. I also want to match all pressing with similar weighted rows for equal sets and reps. I'll also be continuing the fighter pull-ups.

Deads will probably be 4 rotating heights with only a top lift from the floor every 4th week. Warm-ups to the 80% range will all be from the floor as well.

Squats I'll probably follow Jesse Jobe's wave program.

Shaf SS
Bench and BB Row WU to 250 x 3 x 1/2/3r

SS
Y Pulls 2 x 20r
GHR Crunch 2 x 15r

EZ Curl 45 x 1 x 50r

Friday, April 21, 2017

W14 Deads

April 21, 2017
Afternoon

Week 14 deads.

Fighter PU

Deadlift WU to 455 felt heavy so I stopped here. Back has been acting up over the past week and I don't want to give it the ammunition to really tell me to piss off.

2.5" Crusher 103 x 4 x 5r, 15/10

45 Plate Hubbing

Thursday, April 20, 2017

W14 Bench

April 20, 2017
Afternoon

Week 14 bench. Fhaak! This one really, really lagged too so I just hit a few reps and sets and called it good. Looking back through my journal from last year it looks like I had my best benching success using Shaf's ladders so I think I'll be making the switch. I'll also start taking my overhead stuff outside next week as well.

Fighter PU

SS
Bench Press WU to 270 x 5 x 3r
BB Row WU to 275 x 5 x 3r

Tuesday, April 18, 2017

W14 Squat

April 17, 2017
Before Supper

Week 14 squat. All messed up yet from having carbs the past couple of days. Hopefully I get feeling right by Thursday I'm hoping. Just went with some easy volume on the squat and got to try out my new Flask. If I can make some modest gains over the next couple of months I may be able to get on the top 10 leader board. Maybe.

Fighter Pull-ups

15" Box Squat WU to 360 x 8 x 2r

MMS Grippers to GHP7

164# Elite Forcers 3 x 1r

Flask Picks WU to 86# for a few, hop 86.9#

Monday, April 17, 2017

W14 Press

April 17, 2017
Afternoon

Week 15 press. Last cycle. Freaking bonked bad. Ate a bunch of carbs Saturday evening and throughout Sunday and it's wreaking havoc on me mentally and physically. Back to keto.

Really sucked today. I should've just did a 5x2 with 80%.

Fighter PU

Seated BB Press WU to 165 x 4/4/3 dammit! Couldn't hit reps, sets, or nothing.

CS Row 200 x 3 x 5r

Friday, April 14, 2017

W13 Deads

April 14, 2017
Before Supper

Week 13 deads. Start of the last cycle. Keeping the accessories down as tomorrow is the Spring Clench grip competition up here. Looking like we may have a ton of competitors so I'm not sure if I'll be able to participate and keep things running. At least everyone are experienced competitive strength athletes so are aware of keeping things moving as well.

224#

Deadlift WU to 465 x 3 x 5r

Fighter PU during warmups

Reverse Hyper 90 x 3 x 15r

Thursday, April 13, 2017

W13 Bench Reset

April 13, 2016
Afternoon

Week 13 bench reset.

SS
Bench Press 190 x 5 x 10r
BB Row 190 x 5 x 10r

Fighter Pull-ups during warmups D4 (repeated a day somewhere)

Euro RtW 60 x 3 x 2r

Tuesday, April 11, 2017

W13 Press & Squat Reset

April 11, 2017
Afternoon

Week 13 press and squat reset week. Bodyweight was 224.4# this morning. At this rate I'll be under 220# come Saturday morning.

Damn I hate 10 rep sets! Especially squats. Whole damn workout ends up with me having a mental battle. "You've hit within the Prilipin max guidelines so you can stop here"

"Program calls for another couple of sets though"

"Well maybe just one more right"

"I've hit all 5 sets on the previous weeks. I don't need to regress. Besides, that last set wasn't too bad"

"Okay then. Maybe no assistance work then"

"We'll see"

SS
Squat WU to 270 x 5 x 10r
Seated DB Press WU to 55e x 5 x 10r
Day 3 Fighter Pull-ups

"Screw today's assistance work"

Saturday, April 8, 2017

Spring Clench - Week Out

April 8, 2017
Afternoon

One week out from the Spring Clench grip event next Saturday so I just worked up to 90% on each of the lifts. 2HP didn't feel that great. I couldn't keep my hands warm until the gold bar training as the basement was pretty chilly.

I also woke up at 227.2# so that's over 8# lost in the past week keeping the same caloric intake as before going keto. Mainly water but I'd like to think some fat is being stripped as well. Strength seems to still be there at least. For now that is.

Warmups to a 90% Single on:

-1.5" Blockset Gripper
-Euro 2HP
-Adjustable Thick Bar
-Gold Bar
-Half Penny

Thursday, April 6, 2017

W12 Bench

April 6, 2017
Afternoon

Week 12 bench. Sticking around 229# caffeinated and clothed by midday. Good stuff. I'm also thinking I'm still tubby enough that I should drop to 210-215 before I start some sort of rebuild.

Happy with being able to do the pull-ups. They usually freaking kill my right elbow. I think I'll stick with triples and just keep adding 5# a week for a bit.

I'm also really liking my chest supported row machine. Easy to stay really strict with good pauses, stretches, and slow negatives. Massive pump after. If I continue to lose some tub I may even have visible lats haha!

Bench Press WU to 285 x 4 x 2r

Strict Pull-ups between Warmups BW x 8 x 3r

CS Row between Worksets 250 x 4 x 5r

SS
Bench w/SS 315/335 x 2, 345 x 1
Pullaparts MM x 4 x 30r

Swiss Bar Bench Mid-Grip Feet Up
125 x 8
175 x 7/6 - guess I'm getting pooped

Tuesday, April 4, 2017

W12 Squat

April 4, 2017
Goddamn AM

Week 12 squat. 129# this morning. Just about 7# dropped in 3 days keeping the same calorie level. Lotsa water I'm guessing. Anyways I should be good for the 105k class next week and a pizza refeed.

Squat WU to 385 x 4 x 3r

Gripper Forcers between Work Sets 164# E x 4 x 1r

Speed Squats 30s Rests 205 +dbl MM (~200) x 6 x 2r

GHR Crunch 2 x 15r

Low back is a little pooped so I'm not going to push it today.

Monday, April 3, 2017

W12 Press

April 3, 2017
Before Supper

Week 12 press.

Seated BB Press 90' WU to 175 x 4 x 2r

CS Row between warmups 150 x 2 x 5r, 200 x 4 x 5r

Pullaparts between worksets 20/20/30/30

1/2 Penny Holds between sets
WU to 26.7 x 7 x 8s

GS
Dip +55(291.4) x 3 x 8r
CS Row 225 x 3 x 10r
Naut Curl 100e x 3 x 12r

Saturday, April 1, 2017

Pinch - 14 days out

April 1, 2017
Afternoon

Pinch 14 days out. After a bunch of deliberation I've started a keto diet today. My left wrist is still kinda jacked up.

Warm-up with 1.5" block set training and Euro wrist curls.

Euro Picks WU to 175 x 3/3/5 to 145 x 10

Euro Round the Worlds 80 x 1.5x/1.75x

Friday, March 31, 2017

W11 Deads

March 31, 2017
Before Supper

Week 11 deads.

Deadlift CV - WU to 495 x 4 x 1r - Rindo reps

TB Shrug
300 x 15
390 x 3 x 10r

SS
Ball Slams 4kg x 3 x 20r
KB Swing 48kg x 3 x 15r - hitting exactly where my back is tweaked so hopefully it's getting some stretching and blood in there.

Thursday, March 30, 2017

W11 Bench

March 30, 2017
Afternoon

Week 11 bench.

Bench Press WU to 270 x 4 x 4r

CS Row during WU
175 x 3 x 5r
210 x 4 x 5r

1/2 Penny Holds during WU
24.3 x 2 x 8s
25.3 x 5 x 8s - pretty easy today

Pullaparts during worksets MM x 4 x 30r

SS
Slingshot Bench 315 x 2 x 4r
CS Row 225 x 2 x 12r

Bodyweight Skullcrushers 3 x 30r
Plate Key-Pinch Curls 10e x 3 x 25r

Wednesday, March 29, 2017

Grip Topz Day

March 29, 2017
Afternoon

Adj Thick Bar
WU to 238.4 for a couple good hops.
Holds with 224.3 x 5s/4s/3s
Fingers were getting slick.

Gold Bar
WU to 55.7 x 4/4/5 to 45.8 x 10

Tuesday, March 28, 2017

W11 Squat

March 28, 2017
Afternoon

Week 11 squat. Everything felt good today except my buggered left wrist. Setting the trainer hurt.

Today was also the first time trying parallel setting grippers and I really surprised myself with how close I'm getting my 164# Elite. My previous best years ago would've been about 152-155# back in early 2010.

SS
Squat WU to 360 x 4 x 5r
Gripper Forcers E(164#) x 4 x 1r

Speed Squat 195 plus doubled MM(200) x 6 x 2r - 30s rests

GHR +40# Vest x 3 x 8r

Strapholds
2.5(125) + 12.5# x 10s
2.5(125) + 15# x 10s

Standing Band Oblique Crunch XH x 3 x 12r

Monday, March 27, 2017

W11 Press

March 27, 2017
Afternoon

Week 11 press.

GS
Seated Press 90' WU to 155 x 4 x 4r - Damnit! Misload. Supposed to have used 165. Put on 165 x 4r
Between warmups
CS Row 150 x 2 x 5r, 200 x 4 x 5r
1/2 Penny Holds 24.3 x 6 x 8s
Between worksets
Band Y's x 4 x 25r
Deloaded Blob 75% x 5 x 3r

GS
Dip +50 x 3 x 8r
CS Row 200 x 3 x 10r - angled handles
Naut Curl 100e x 12/10/8

Really like the pump I can get from these new row and curl machines

Friday, March 24, 2017

W10 Deads

March 24, 2017
Before Supper

Week 10 pulls. One month since tweaking my back. Feeling better but cautious.

Deadlift - WU with sumo, CV work sets
WU to 465 x 4 x 3r - Rindo style. Pretending not to wake up downstairs neighbours.

Deloaded Blob 70% 5 x 5r

45 Hub x a few

Parallel Chin +25 x 1/2/3/1/2 - good enough. Feeling beat-up

SS
45' Hyper +45 x 3 x 10r
GHR AB Halo +25 x 3 x 10r

Thursday, March 23, 2017

W10 Bench

March 23, 2017
Before Supper

Week 10 bench.

Bench Press WU to 250 x 4 x 6r
Y Band M x 3 x 20r

CG Spoto Press 3" 225 x 3 x 8r
CS Row 200 x 2 x 8r, 250 x 8

BW Skullcrushers 3 x 25r
Naut Uni Curl 100e x 3 x 8r

Fiddled around with the blob between sets.

Wednesday, March 22, 2017

W10 Squat, Day 2

March 22, 2017
Noonish

Week 10 squat catch-up. Yesterday's training got buggered up so I'm doing a little catch-up today to keep my weekly volume on par.

Squat WU to 340 x 2 x 8r - found my groove. Easy-peasy.

Speed Squat 165 +Doubled MM(200) x 6 x 2r - 30s rests

GHR w/40# Vest x 4 x 5r

Standing Band Crunch XH x 4 x 15r

More Baby Inch picks.

Tuesday, March 21, 2017

W10 Squat

March 21, 2017
Before Supper

Week 10 squat.

Squat WU to 340 x 2 x 8r

Chins between warmups BW x 8/8/8/7-1/5-3-1 RP'd to stay strict

1.5" Blockset Warmups 79/91/108/112/122/124/130

1.5" Blockset Forcers E x 5 x 1r

Got busy with kids looking for car thief girlfriends and stuff mid-squats. I might do some speed squats, GHR, abs, and stuff tomorrow.

Monday, March 20, 2017

W10 Press

March 20, 2017
Afternoon

Week 10 press.

Seated BB Press 90' WU to 155 x 4 x 6r

Chest Supported Row
Between warmups
150 x 2 x 5r
176 x 3 x 5r

Band Y's between worksets M x 4 x 20r

GS
Dip +45 x 3 x 8r
Chest Supported Row 175 x 3 x 10r
Naut. Machine Curls 100e x 3 x 8r

Saturday, March 18, 2017

Saturday Gripping

March 18, 2017
Before Supper

Saturday grip session.

1.5" Blockset Grippers x 5 x 6r

Strapholds w/12.5# x 2 x 10s

Euro Wrist Curl 60 x 3 x 5r

Euro Picks WU to 180 x 3 - burnt. Deload

KB Euro Twists 60 x 3 x 5r

Euro 1HP up to 84.3 x 2 x 1r - pretty happy with this being at the end of the workout and the first time pushing this lift. Fingers have zero traction left on them now.

EZ Reverse Wrist Curl 55 x 12/12/10

http://www.youtube.com/watch?v=70Utsqh2t_c

Friday, March 17, 2017

W9 Bench & Pull

March 17, 2017
Afternoon

Week 9 bench and pull. Yesterday was a bit buggered due to running around picking up and setting up my new equipment.

On another note my forearms are still aching from Wednesdays workout.

Bench Press - reset week
WU to 190 x 5 x 10r

Sumo Deads - warmups between bench sets
WU to 435 x 4 x 5r

Chest Supported Row 150 x 4 x 10r - these feel great!

Nautilus Curl Unilateral 100e x 3 x 10r - holy crap! By easily adding negatives at the end of each set the ol' pipes sure get blowed up!

Wednesday, March 15, 2017

Grip Topz Day

March 15, 2017
Afternoon

Gripping

Adj. Thick Bar
WU to 233.4 x 2 x 1r
Holds 221.8 x 4 x 1r

Gold Bar
WU to 54.3 x 4/4/8 to 44.3 x 15

Tuesday, March 14, 2017

W9 Squat

March 14, 2017
Afternoon

Week 9 squat reset week. As much as I hate high reps I have to admit I'm becoming acclimated to them.

Squat - 15" box
WU to 270 x 5 x 10r

Speed Squat w/doubled mm's
225 x 3 x 2r - checked how much my bands were adding with dumbbell's and it was at least 190-200# at the top. Too much total weight for what I'm looking for.

SS
GHR x 3 x 10r - start wearing the weight vest next week
Standing Band Crunch x 3 x 15r

Between Sets
1.5" Blockset 5 x 3r
Strapholds 5#/7.5/10 x 10s, 12.5# x 3s, 3 x 10s

Monday, March 13, 2017

W9 Press

March 13, 2017
Before Supper

Week 9 press. Reset week.

Seated BB Press 90' WU to 115 x 5 x 10r

DB Rows between sets 70e x 5 x 5r,

Band Y's between worksets M x 5 x 20r

SS
Dip x 2 x 20r
Ring Row x 2 x 15r

Grip between sets
1/2 Penny Picks and Holds
29.4 x 2 x 1r
26.8 x 5 x 1r

Shallow Hub 2 Hand Key Pinch Pick and Hold - First time trying
73.9# x 5 x 1r

Saturday, March 11, 2017

Grippers and Euro

March 11, 2017
Afternoon

Got restless and decided to hit my regular pinch stuff today. Too close to another high hand stress workout with the adjustable thick bar done yesterday so I didn't perform as I should have. I'll have to maintain my 6 day schedule to ensure I'm getting enough recovery.

1.5" Blockset Reps x 6/6/5/5/5/4/4 - left wrist was too niggly

Between sets
Euro Wrist Curl 60 x 6/6/8

Euro Picks WU to 180 x 3/3/3 to 150 x 8

TTK 10 x 3 x 10r

EZ Reverse Wrist Curl 45 x 3 x 15r

Friday, March 10, 2017

W8 Back Assist

March 10, 2017
Before Supper

Week 8 back assistance. My back is starting to feel a lot better these past couple of days.

Getting acclimated to grip training again. I'll be mashing my Saturdays work into Mondays pressing. It'll be nice getting back down to 4 days a week again.

SLDL 225 x 3 x 10r

T-Bar Row (fixed handle) 4p x 3 x 10r

Chins BW x 3 x 8r - last set as a cluster

Between Sets

Adj Thick Bar
Picks to 233 x 1 - used the large handle to 212.
Holds 222 x 4 x 1r - stretched out the fingers good

Thursday, March 9, 2017

W8 Bench

March 9, 2017
Before Supper

Week 8 bench. Worked up to a heavy single today with the gold bar. This is the first time pushing a top lift. Happy with the result.

Bench Press WU to 270 x 5 x 3r

CG Spoto Press (3") 225 x 3 x 7r

Between lifts

Band Y Pulls M x 25/25/20/20/20

Gold Bar to R-63.2/L-55.9
53.3 x 3 x 4r

EZ Reverse Wrist Curl 35 x 2 x 30r

Tuesday, March 7, 2017

W8 Squat

March 7, 2017
Afternoon

Week 8 Squat. Started doing pull-ups between squat sets but my elbow is kinda jacked up. Left wrist is effed too so I stopped grip with it halfway through.

SS
Squat WU to 360 x 5 x 3r

1.5" Blockset Grippers WU to 5 x 1r

Weighted coin hold w/GHP5 & 5# x 3 x 10s

Speed Squat 30s x 225 +Doubled Mini's x 6 x 2r

SS
GHR x 3 x 10r
Standing Band Crunch x 3 x 20r

Monday, March 6, 2017

W8 Press

March 6, 2017
Afternoon

Week 8 press. Once I finish this week I'll be halfway through this long assed cycle. I also confirmed my attendance to the SJ4 grip comp this summer. Looks like it'll be the event of the year if not the decade.

Seated BB 90' Press WU to 165 x 5 x 3r

DB Rows between sets
100e x 5 x 6r, 2 x 10r, 20r

Band Y Pulls during Press Worksets
M x 4 x 25r

Dip SS w/ last 3 Row sets
BW x 3 x 20r

SS
DB Upright Row 45e x 3 x 8r
Behind Head Extensions Avr x 3 x 20r

Saturday, March 4, 2017

W7 Deads

March 4, 2017
Afternoon

Week 7 deads. Pulled sumo to not load up my back so much. Happy with the 2HP. I should have a good PR coming in April. Took awhile until I could curl my fingers after that. Noticing that I'm starting to get some vascularity to my arms as well. Chicks dig a vascular man amirite!?!

Sumo Deads WU to 465 x 5 x 1r

Parallel Grip Chins +25 x 4 x 3r

45' Hyper x 4 x 12r


Grip between sets:

1.5" Blockset Gripper during warmups x 5/5/6/6/5/3

Euro Wrist Curls after Grippers 3 x 5r

Euro Picks during Worksets 175 x 4/4/8 to 145 x 15r

EZ Reverse Wrist Curl 35 x 3 x 25r

Friday, March 3, 2017

W7 Bench

March 3, 2017
Before Supper

Week 7 bench. Got a bit distracted on my bench by supersetting the half-penny but it's okay. Did an extra set by accident and broke the 30# milestone.

Bench Press WU to 250 x 6 x 5r

During warmups
Standing Band Crunches Str x 2 x 10r
Oblique Band Crunches Str x 3 x 10r

1/2 Penny Picks during worksets and warmups
WU to 30.0 x 1 right
30.5 x 3 x lifts to height but dropped
Holds 24.4 x 10s/7s, 5s/8s - skin is pretty trashed

SS
CG Bench Press w/feet up, touching smooth
185 x 3 x 10r
Band Pullaparts MM x 3 x 30r

Thursday, March 2, 2017

W7 Squat

March 2, 2017
Noonish

Week 7 squat and grip. Week is a bit buggered due to my back niggle and watching the grandgoober. Watching the volume and such to get back on track for next week.

Diet got a bit pooched over the past week or so as well. 232# today.

SS
Front Squats 135/185/225/245 x 2r
V Grip Pull-ups 3 x 8r, Chins 3 x 8r

SS
Squat 340 x 5 x 5r
1.5" Blockset Grippers 4 x 1r, 2 x 3r

2" Adj Thick Bar
142.5 x 3
187.9/212.9/233.2 x 1

Tuesday, February 28, 2017

W7 Press

February 28, 2017
Afternoon

Week 7 press. Pushed this weeks lifting by a day to give my back some more recovery.

Seated BB Press 90' WU to 155 x 5 x 5r

DB Rows during warmups and after Press
100e x 5 x 5r, 2 x 10r, 20r

SS
DB Upright Row 40e x 3 x 10r
Band Pressdowns Avr x 3 x 35r

Saturday, February 25, 2017

W3 Pinch

February 25, 2017
Afternoon

Week 3 Pinch. Strong session.

SS
1.5" Blockset Gripper 7 x 3r
Euro Wrist Curl 60 x 5 x 8r

Euro Picks
WU to 170 x 4/4/7 to 140 x 15r

EZ Reverse Wrist Curl 35 x 3 x 20r

Euro Round the World 60 x 3

Friday, February 24, 2017

W6 Deads

February 24, 2017
Before Supper

Week 6 deads. Back has been bugging me ever since I got up. I think the goddamn bed is too soft and the 4" I get to sleep on buggers me up.

Deadlift WU to 435 x 5 x 3r

Hung from my hips with a band for a bit.

Thursday, February 23, 2017

W6 Bench

February 23, 2017
Afternoon

Week 6 bench.

Bench Press WU to 235 x 5 x 7r

Standing Band Crunch during warmups Str x 5 x 15r

Pullaparts during worksets MM x 5 x 20r

GS
Push-ups 3 x 25r
Ring Rows 3 x 15r
Gripper 1.5" Blockset x 5 x 3r

Wednesday, February 22, 2017

Grip Topz Day

February 22, 2017
Noonish

Week 3 Grip Topz

Adj Thick Bar 171 x 3 x 8r

Gold Brick 45.8 x 3 x 10r

1/2 Penny R - 27.7 x 2 x 1r, 29.3 x hops
R/L Holds 24.1 x 10s/7s/6s
So close to a 30# milestone. Should've went to 28.something.

Euro Round the World 80 x 1

Tuesday, February 21, 2017

W6 Squat

February 21, 2017
Afternoon

Week 6 squat.

SS
Front Squat 135/185/225/235 x 2 - niggly back
V Grip Chins BW x 9 x 6r, 5r

SS
Squat 315 x 5 x 8r - 16" box to watch my back
1.5" Blockset Grippers 6 x 1r, 3 x 5r

Reverse Hyper w/Holds 90 x 3 x 10r - and last gripper sets

EZ Reverse Wrist Curl 35 x 3 x 20r

Monday, February 20, 2017

W6 Press

February 20, 2017
Noonish

Week 6 press.

Seated BB Press 90' WU to 145 x 5 x 7r

DB Rows between warmups 100e x 5 x 5r, 20r

GS during worksets
Plank 5 x 60s
Band Y's x M x 5 x 20r

SS
Upright DB Row 35e x 3 x 12r
Band Pressdowns Avr x 30/25/25/25

Saturday, February 18, 2017

W2 Euro

February 18, 2017
Afternoon

Week 2 Euro.

SS
1.5" Blockset Gripper 7 x 2r
Euro Wrist Curl 60 x 4 x 8r

Euro Picks
WU to 165 x 3/3/3/5 to 135 x 10

EZ Reverse Wrist Curl 35 x 3 x 20r

Euro Round the World 60 x 3

Friday, February 17, 2017

W5 Deads

February 17, 2017
Afternoon

Week 5 deads.

Deadlift WU to 405 x 5 x 5r

GHR Crunch during warmups BW x 5 x 10r

SS
Parallel Chins WU to 280 x 3, 260 x 3 x 3r
45' Hyper x 3 x 15r

Thursday, February 16, 2017

W5 Bench

February 16, 2017
Before Supper

Week 5 bench. Finishing out the deloading. 230# today. Can't wait to stop training in a deficit.

SS
Bench Press WU to 195 x 5 x 10r
Band Pullaparts MM x 5 x 30r

GS
Push-ups x 3 x 15r
Ring Row x 3 x 15r
Gripper 1.5" Work 5 x 2r

Wednesday, February 15, 2017

Grip Topz

February 15, 2017
Afternoon

Grip Topz day.

Adj Thick Bar 3 x 8r

Gold Brick 3 x 10r

1/2 Penny 2 x 8r, Holds 4 x 1r

Euro Round the World x 2r

Tuesday, February 14, 2017

W5 Squat

February 14, 2017
Afternoon

Week 5 squatting.

SS
Front Squat 135/185/205/225/245/255/265 x 2r
V Handle Chins x 7 x 6r, 3 x 5r

SS
Squat 270 x 5 x 10r
R 1.5" Blockset/L MMS Grippers x 5 x 1r

Monday, February 13, 2017

W5 Press Deload

February 13, 2017
Afternoon

Week 5 deload.

GS
Seated BB Press 90' WU to 115 x 5 x 10r
DB Row 70e x 8 x 3r
Plank BW x 5 x 60s

Band Y's between worksets m x 5 x 20r

GS
DB Upright Row 30e x 3 x 10r
DB Rows 3 sets
Pressdowns LT x 3 x 20r

Friday, February 10, 2017

Pull Deload

February 10, 2017
Before Supper

Pull Deload day.

Neutral Grip Chins 5 x 6r, 4 x 5r

DB Row 120e x 3 x 10r

Band March 2 x Str x 2 x 60s

GHR Crunch +25 x 4 x 8r

Thursday, February 9, 2017

W4 Bench

February 9, 2017
Before Supper

Week 4 bench. Left the rows out today as I'll do a bunch of back bodybuilding stuff tomorrow as it's a no-pull day.

Bench Press WU to 250 x 5 x 5r

Pullaparts between sets MM x 5 x 20r

Pin 11 Presses 275 x 4 x 2r - definitely my "dead zone"

Push-ups w/MM x 12/10/10/10/10

Wednesday, February 8, 2017

Grippin

February 8, 2017
Afternoon

Week 1 of getting back gripping. Euro felt like hell. Maybe because of the dryness, grippers yesterday, lats are tired, etc. Who knows but I cut them and moved on.

Euro Wrist Curls 4 x 5r

Euro Picks up to a triple

Adjustable Thick Bar 3 x 8r

Gold Brick 3 x 10r

1/2 Penny 2 x 8r

Tuesday, February 7, 2017

W4 Squat

February 7, 2017
Afternoon

Week 4 squat.

SS
Front Squat WU to 135/185/205/225/245/255 x 2r
V Grip Chins BW x 10 x 5r

SS
Squat WU to 340 x 5 x 3r
1.5" Block Set Grippers 4 x 1r, R 3 x 2r, L 3 x 3r

SS
Seated Band Leg Curl Avr x 3 x 20r
Hanging Leg Raise x 3 x 10r
Weighted Strap Hold x 13s/13s, 13s/8s

Monday, February 6, 2017

W4 Press

February 6, 2017
Afternoon

Week 4 press. Got the ball rolling today for another grip comp in April up here. Hopefully sanctioning goes through soon and everyone gets training in earnest now the events are posted.

Seated 90' Shoulder Press
WU to 155 x 5 x 4r

DB Rows between sets 100e x 10 x 3r

Band Y Pulls between worksets M x 5 x 20r

DB Upright Rows 30e x 3 x 15r

Band Pressdowns Avr x 30/25/25/25

Friday, February 3, 2017

W3 Pulls

February 3, 2017
Afternoon

Week 3 pulls. Since going over to this program I think I'm going to see how much of it I can run with my axle. Did just a little DO for fun. Pretty easy yet at it's a 16 week run.

Axle Deadlift
DO to 335
AG to 433 x 5 x 1r
DO 303 x 2 x 3r

Neutral Grip Chins 8 x 5r

Farmers Holds
280/380 x 45s
460 x 30s

Go cook supper.

Thursday, February 2, 2017

W3 Press

February 2, 2017
Afternoon

W3 Kroc. Stalling on my bench again. I was doing triples with 285 in mid December now I'm getting stymied on 275.... Going to take the longer, rep heavy Kroc progression and probably dump the Spoto stuff on Mondays.

Clubbell warmup

Bench Press
WU to 275 x 2
235 x 5 x 6r

Reverse Avr Band - 2s pauses
235 x 9
245 x 6
255 x 5

DB Rows during warmups 120e x 7 x 3r, 15

Pullaparts during worksets MM x 25/20/20

Tuesday, January 31, 2017

W3 Squat

January 31, 2017
Before Supper

Week 3 squat. I'm no scientist or anything but the way my hamstrings get hit from back squats seems to dispute a lot of the "new" info out there that it's mainly quad with some glute at lockout.

Front Squat
135/185/205/225/245 x 2r

Squat
WU to 315 x 5 x 5r

V-Grip Chins between sets BW x 2/3/4/3/4/5/4/5/6/3/4/5/1 (50r)

Seated Band Leg Curls Avr x 20/20/15 - ouch!

Hanging Leg Raise x 3 x 8r

Monday, January 30, 2017

W3 Press

January 30, 2017
Afternoon

Week 3 press. Sicker than dog-vom the last couple of days. Had a good bout of shivers and cold sweat last night so it must be gone just in time to head back to the basement.

I also went to watch a strongman comp on Saturday in Red Deer. I think I could do "okay" in the 230 class now that I'm down there. I need to rebuild a bunch of strength though that was lost during the past years dieting. Hopefully a bunch of it should come back quick once I balance my calories out again.


Seated BB Press - 90'
WU to 145 x 5 x 6r

DB Rows between sets 100e x 10 x 3r, 25r

Y Band Pulls between sets M x 3 x 20r

2s Spoto Press 230 x 4 x 4r

Band Pressdowns M+LT x 35, 25, 20, 20

Friday, January 27, 2017

B3 Pulls

January 27, 2017
Afternoon

Block 3 pulls. Got misgrooved on my 545 Pull so I just dropped to some singles at 495 with 45s rests.

Deadlift
WU to
495 x 1
545 x f - thought too much
495 x 4 x 1r - 45s rests

SS
Hip Belt Squat w/Landmine
WU to 4p x 3 x 8r

Chins
+25(261) x 3 x 1/2/3r

GHR Crunches 3 x 15r

Thursday, January 26, 2017

B2 Squat & W4 Bench

January 24, 2017
Noonish

Block 2 squats.

SS
Front Squat WU to 235 x 4
Angled Chins BW x 2 x 2/4/6r

Crap work. Failed on my 5th rep where I can get 10 with that weight easy. Had a big dive in bodyweight as well as some gut issues. Wanted to try it again on Wednesday but I was still rough so I just skipped it.


January 26, 2017
Afternoon

Was supposed to do 4x4 but not being able to keep good air past 3 reps really buggers me up. I just hit additional volume and used triples.

I lose too much tightness trying to rep quick as well. Much stronger if I take a good pause with each rep.

Left delt is starting to bug me again. This is what threw me off this time last year.

Bench Press
WU to 265 x 7 x 3r

Paused DB Rows during warmups
120e x 10 x 3r - left hand did a lot of popping during the first rep.

Pullaparts during worksets
MM x 5 x 25r

Bench w/Red SS
265 x 2 x 5r

Monday, January 23, 2017

Press

January 23, 2017
Noon

Week 1 of starting some overhead work. Going to use Kroc's bench progression.

Seated BB Press - 90' Back
WU to 135 x 5 x 8r

DB Rows between sets 100e x 10 x 3r, 25r

SS
Spoto Press 3ct - 225 x 4 x 4r
Facepulls M x 4 x 20r

Dip (283#) x 3 x 8r

Friday, January 20, 2017

B1 Deads

January 20, 2017
Before Supper

Block 1 deads. Glad to be done all of the driving and early rises the last two days. Not really a bundle of energy.

Snatch Grip Deads from 7" Blocks
WU to 275 x 3 x 10r

Hip Belt Squat
WU to 3p x 3 x 12r

Weighted Chins (265) x 4 x 1/2r

Landmine 180's 1p x 3 x 8r - better see how these feel before I start pushing seeing as it's my first go at them.

BB Curl - bit of English 135 x 4 x 5r

Simoniz by niggled shoulder (left).

Wednesday, January 18, 2017

W3 RBBP Bench

January 18, 2017
Afternoon

Week 3 RBBP Bench. Gail was distracting me on my first set so I just dropped the weight so she could keep chatting.

Bench Press
WU to 255 x 4
250 x 4 x 5r - did an extra set just because

Paused DB Rows during warm-ups 100e x 10 x 3r

Pullaparts during Bench work sets MM x 4 x 25r

WG (middle finger on ring) 155 x 20, 12

Triceps are feeling overworked. Thinking about dropping the weight and upping the pauses on the Spoto pressing and doing more chest oriented assistance on my main press day.

I also didn't do an AMAP set on the rows. Thinking I may just do that once per week as well.

Tuesday, January 17, 2017

Gripping

January 17
Afternoon

Just some grip.

1.5" Blockset Grippers
R - 3 singles with my hard 2.5
L - 3 singles with my hard, cut 2

Dime holds. Same grippers. Parallel set. 2 sets of 8-10 seconds each.

Euro Wrist Curls 60 x 3 x 8r

Euro Picks
WU to 165 x 4, 4, 6 immediately to 135 x 10

Grip Machine
20# x 12
40# x 2 x 6r

Pony Pinch 2 x 25r

Monday, January 16, 2017

B3 Squat

January 16, 2017
Before Supper

Block 3 squats. First heavyish single since I was doing front squats regularly back in 2015. I was going to go for a double with the 315 but hitting the hook misgrooved me to much to bother. Next time.

SS
Front Squat - Clean Grip
WU to 255/285/315 x 1
265 x 3 - fhaak. I don't know if I'll continue with this grip. Freaking hurts too much.

Angle Grip Pull-ups
BW x 3/4/5/4/5/5/5/5/4 - 40r

Camber GM's 175 x 3 x 15r

BB Shrug 315 x 1 x 30r

Ab Wheel +40# Vest x 4 x 5r

Sunday, January 15, 2017

Bench Assistance

January 15, 2017
Afternoon

Bench Assistance day. Recorded a set of my Spoto stuff for fun. It helped my bench a lot in the past.

Spoto Bench
WU to 250 x 6 x 4r

During warm-ups Paused DB Row 100e x # x 3r
Rep Out 100e x 1 x 22r

During worksets Face Pulls M x 3 x 20r

Dip
BW +25 x 3 x 10r

JM Press
140 x 4 x 6r

Friday, January 13, 2017

B2 Deads

January 13, 2017
Afternoon

Block 2 Deads. Decided to play with the axle again as it's been a while. Also cutting things a bit due to just squatting and such on Wednesday. Next week is going to get a bit jumbled up a bit as well. Might start the week off on Sunday to fit things better but we'll see.

DO Axle Deadlift - Conventional
WU to 345 x 1 just shy of lockout. Pretty happy with this for not training it or much grip at all in ages.

Alt Grip
393 x 3 x 5r

DO Grip
303 x 2 x 5r

Thursday, January 12, 2017

W2 RBBP Bench

January 12, 2017
Before Supper

Week 2 of RBBP. Still recovering from Tuesdays blerch. Looking back through my journals for clues towards when I was at my best benching and one exercise I did a lot of was upright rows. Time to get them back in the mix.

Bench Press
WU to 265 x 5 x 3r

DB Row - Between warmup sets
100e x 11 x 3r
100e x 1 x 20r - at the end of the day

Pullaparts - between bench work sets
MM x 4 x 20r

Tate/Hex Press
50e x 4 x 8r

EZ Upright Row
85 x 4 x 8r

Wednesday, January 11, 2017

B1 Squat

January 11, 2017
Afternoon

Block 1 squats. Doing my workout from yesterday as I was up all through the wee hours of Tuesday with a horrendous bout of food poisoning. Slept all day yesterday and now it's time to get back at it. It should be interesting next week as I'll get to work up to a hard single or something like that.

SS
Front Squat - clean grip
WU to 185 x 3 x 10r

V Grip Chins BW x 2/3/4/3/4/5/4/5/4 (34)

Camber GM's 175 x 4 x 10r

BB Paused Shrug 315 x 3 x 12r

Ab Wheel x 3 x 15r

I was going to do grippers and euro pinch but my fingers are all stretched out from using a clean grip on the squats. First time in a few years.

Monday, January 9, 2017

Bench Assistance

January 9, 2017
Before Supper

Bench assistance day. Changing it up a bit. DB Rows made my elbow feel a bit niggly.

Spoto Bench
WU to 245 x 6 x 4r

Dip - full stretch bb style
BW x 3 x 15r

Seated DB Shoulder Press - constant tut
40e x 10/15/15 - tough like that

SS
JM Press - 2 fingers on smooth 135 x 4 x 7r
Ring Row BW x 4 x 15r

Saturday, January 7, 2017

Catch-up Day

January 7, 2017
Afternoon

Catch-up day.

2s Paused KB Shrug - Rear
90e x 3 x 13r

Chins
54 x 1 - kinda. Not clean enough
24 x 1/2/3/1/2/2

GHR Crunch
BW x 4 x 12r

Seated Conc. Curl
50e x 4 x 5r

Grippers between sets
R (125) 2.5 x 3/4/4/4
L (108) 2 x 8, (114) 2 x 3 x 6r

BFN's Right Only E x 4 x 3r

Friday, January 6, 2017

B3 Pulls

January 6, 2017
Before Supper

Block 3 pulls. Worked up to a heavyish single. This should be in the 90-95% range.

Deadlift
WU to 545 x 1

SSB Forward Lunges
105 x 3 x 8r

I'll play catchup tomorrow.

Thursday, January 5, 2017

RBBP Bench W1

January 5, 2017
Before Supper

Starting to get a bit beat up so I'm taking a step away from the lineal progression on bench and firing up RBBP with the weight I was going to do my 10 x 3's with today. Mild on accessories.

Bench Press
WU to 260 x 6 x 4r

DB Rows - during warmups
100e x 10/10/12 - I'll just add a couple reps a week

Pullaparts - during work
MM x 4 x 20r

Wednesday, January 4, 2017

Grippers & Pinch

January 4, 2017
Afternoon

Time to start prepping for another comp.

1.5" Blockset Grippers
WU
R 2.5 x 1/2/3/2
L 2 x 1/3/4/4/4

Euro
WU
160 x 3 x 4r to 130 x 15r

Tuesday, January 3, 2017

B2 Squat

January 3, 2017
Afternoon

Block 2 squatting. Plan on doing a lot of work on my front squat this winter to get back in the 405 range again. It should have great carryover to when I go back to overhead pressing. At least it did before.

Front Squat WU to 225 x 3 x 5r
Have to find my groove again with these.

Angle Grip Chins - between squat sets
BW x 2/3/4/3/4/5/2/3/4r

Good Mornings 135 x 4 x 10r

Shrugs 2s Pauses 315 x 3 x 10r

Ab Wheel 5 x 10r

Monday, January 2, 2017

Bench

January 2, 2017
Afternoon

More medium benching. Side note is I sure sweat my guts out with rows.

Bench Press
WU to 235 x 5 x 7r

During Bench Warm-up
Strapped DB Rows WU to 186e x 3 x 8r

During Bench Worksets
Band Pull-Aparts M x 4 x 30r

EZ Skullcrushers to CG Bench Burnouts
105 x 2 x 8-8r

EZ Curl - close grip for a change
110 x 4 x 6r