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Posted: 1/9/2016 3:26:06 PM EDT

[#1]

Workout: Body Recomp W7W4

Weight: 174ish

Strict Chins -

BW x 10
BW +16kg x 11 // BW +16kg x 5 // BW +16kg x 3 = 19 reps (1/3 Method)
BW +16kg x 10 // BW +16kg x 5 = 15 reps (50% Method)
BW x 10

Various Angle Lat Pulldowns x 6 sets

Curls x 2 sets

Notes:

Not a bad session. Nothing spectacular but solid work overall.

Posted: 1/11/2016 11:11:41 PM EDT

[#2]

Workout: Body Recomp W8W1

Weight: 174ish

CGBP -

45lbs x 15 x 2
135lbs x 5 x 2
185lbs x 3
205lbs x 1
225lbs x 1
235lbs x 1
245lbs x 3 (+5lbs PR)
245lbs x 2 + 1 forced (pushed last under hook)

CGBP (w/Slingshot) -

225lbs x 11 (+2 rep PR)
225lbs x 11
225lbs x 10

Dips (50% Method) -

BW +45lbs x 14 // BW +45lbs x 8 = 22 reps
BW +45lbs x 15 // BW +45lbs x 8 = 23 reps (+1 rep)

Pressdowns x 2 sets

Notes:

Pretty solid session. Diet needs to be tightened up quite a bit but at least the pressing is moving some. CG has prob gotten stronger than my comp grip. Not bad.

Posted: 1/15/2016 1:05:09 PM EDT

[#3]

hey what program are You doing ?.... My numbers are about the same as Yours. Iv'e been doing 5/3/1 for almost 4 years.

Posted: 1/15/2016 11:49:20 PM EDT

[#4]

Quote History

Quoted:
hey what program are You doing ?.... My numbers are about the same as Yours. Iv'e been doing 5/3/1 for almost 4 years.

View Quote

I actually program for myself. It's been pretty shitty the last 8-12 weeks. I've got something fucked up going on with my lower back which has kept me from pulling or squatting for awhile now.

Workout: Body Recomp W8W4

Weight: 176ish

Comp Grip Bench -

45lbs x 15 x 2
135lbs x 5 x 2
185lbs x 3
205lbs x 1
225lbs x 2

Comp Grip Bench (w/ Slingshot) -

225lbs x 15
225lbs x 15
225lbs x 15
225lbs x 5 (2 rep PR)

Dips (1/3 Method) -

BW +45lbs x 20 (+2 reps PR) // BW +45lbs x 8 // BW +45lbs x 5 = 33 reps
BW +45lbs x 21 (+1 rep PR)

Pressdowns x 6 sets various grips

Notes:

It's been a helluva long week. Super tired. Got a good session but just overall tired.

Posted: 1/18/2016 9:19:16 PM EDT

[#5]

Workout: Body Recomp W9W1

Weight: 176ish

CGBP -

45lbs x 15 x 2
135lbs x 5 x 2
185lbs x 8
195lbs x 8
205lbs x 8
210lbs x 8

Dips (50% method) -

BW +45lbs x 24 (+3 rep PR) // BW +45lbs x 12 = 36 reps

Dips (very slow tempo) -

BW x 8
BW x 8
BW x 8

Tricep Pressdowns x 3 sets

Notes:

Need to drop back on my CG days and start hitting more reps. Going to work on improve an 8RM. Hoping to work my way up to 225+ shortly. The dips continue to improve quite nicely. Hitting 24 reps with BW+45 felt good.

Posted: 1/19/2016 9:16:56 PM EDT

[#6]

I've got to make a concerted effort to get healthy and get back into something competitive. I think I'm probably done with pulling and squatting for a good long while. Gotta heal. Might get back into BJJ.

Workout: Operation Get Strong Get Healthy W1W2

Weight: 176ish

Strict Chins (50% Method) -

BW x 8
BW +18kg x 10 // BW +18kg x 5 (+2kg PR)
BW +18kg x 8 // BW +18kg x 3

Inverted Rows x 3 sets

JM High Pulldown x 4 sets

Band Straight Arm Pressdown x 3 sets

Notes:

Not a bad session.

Posted: 1/20/2016 10:26:07 PM EDT

[#7]

Workout: Get Healthy Get Strong W1W3

Weight: 178lbs

Leg Press -

155lbs x 15
175lbs x 15
195lbs x 15
215lbs x 12
235lbs x 12
255lbs x 12
275lbs x 9
295lbs x 9
315lbs x 9

Sled Push (40m trip) -

sled + 90lbs x 2 trips
sled +135lbs x 2 trips
sled +180lbs x 2 trips

Sled Pull (40m trip) -

sled + 90lbs x 2 trips
sled + 90lbs x 2 trips

Notes:

Nothing particularly special but some solid work nonetheless.

Posted: 1/21/2016 11:21:16 PM EDT

[#8]

Workout: Operation Get Strong Get Healthy W1W4

Weight: 178lbs-ish

Comp Grip Bench (w/ Slingshot) -

45lbs x 15 x 2
135lbs x 5 x 2
185lbs x 3
205lbs x 3
225lbs x 2
*add slingshot*
225lbs x 17 (+1 rep PR)
225lbs x 17 (+2 rep PR)
225lbs x 16 (5 rep PR for 50 reps)

Dips (50% Method) -

BW +35lbs x 8
BW+60lbs x 13 // BW +60lbs x 7 = 20 reps
BW+60lbs x 12 // BW +60lbs x 6 = 18 reps
BW x 6 very slow
BW x 6 very slow

Tricep Pressdowns x 2 sets

Notes:

Pretty solid pressing today. Hit some very good PRs for my training. Dips continue to climb. I hit enough reps last week that I figured I needed to up the weight used. Good stuff overall.

Posted: 1/25/2016 10:52:39 PM EDT

[#9]

Workout: Get Healthy Get Strong W2W1

Weight: 177lbs

CGBP -

45lbs x 15 x 2
135lbs x 5 x 2
185lbs x 8
195lbs x 8
205lbs x 8
215lbs x 8 (+5lbs PR)

Dips (50% method) -

BW +70lbs x 11 // BW +70lbs x 6 = 17 reps (+10lbs PR)
BW +70lbs x 11 // BW +70lbs x 5 = 16 reps
BW x 18
BW x 18
BW x 18

Banded Pressdowns x 3 sets

Notes:

Pretty damn solid pressing today for me. Nothing spectacular but all around a solid session.

Posted: 1/26/2016 8:59:13 PM EDT

[#10]

Workout: GHGF W2W2

Weight: 177lbs

Strict Chins -

BW x 8
BW +20kg x 9 // BW +20kg x 5 = 14 reps
BW +20kg x 9 // BW +20kg x 5 = 14 reps
BW x 12
BW x 10
BW x 10

Band Straight Arm Pulldowns x 3 sets

Band Rows and Band Pull Aparts x 60 reps total

Curls x 2 sets

Notes:

Needed another 40 reps on the rows and pull aparts but bitched out. Decent session. I'm sure those weighted chins are a PR of some sort but don't feel like going back through years of logs to find out. Getting back on the mat with BJJ tomorrow. No gi. Should be fun getting back into it.

Posted: 1/27/2016 10:54:16 PM EDT

[#11]

Workout: GHGS W2W3

Weight: 177ish

2" Deficit Conv DL -

135lbs x 3 x 3
185lbs x 3 x 3
225lbs x 3 x 2
275lbs x 1
225lbs x 3 x 2

Stiff Leg DB RDLs -

70s x 10
70s x 10

Sled Push x 4 trips

Sled Pull x 4 trips

Notes:

Today was a 2-a-day. Hit my first no gi BJJ class in over a year this morning. Didn't get a chance to roll at the end so I went ahead and hit my workout this evening. Going to try to ease back into some form of DL. Probably went a bit heavier than what I should have. Definitely going to come back slowly with it.

Posted: 2/1/2016 10:25:30 PM EDT

[#12]

Faded towards the end of last week. The combo of BJJ, lifting and a long work schedule smoked me. Hit a gi class this morning. Worked some stuff from side control. Hopefully I'll figure out how to balance these two a days.

Workout: GHGS W3W1

Weight: 177ish

CGBP -

45lbs x 15 x 2
135lbs x 5 x 2
185lbs x 8
195lbs x 8
205lbs x 8
220lbs x 7 + 1 forced (+5lbs PR)

Dips (50% Method) -

BW +80lbs x 11 (+10lbs PR) // BW +80lbs x 5 = 16 reps
BW +45lbs x 22 // BW +45lbs x 9 = 31 reps
BW x 18

Tricep Pushdowns x 4 sets

Notes:

Really wanted a clean 8 for my CGBP but still improving. My dip strength continues to roll along. Probably the better of the two with regards to improving my BJJ game.

Posted: 2/2/2016 11:37:09 PM EDT

[#13]

Workout: GHGS W3W2

Weight: 178lbs

Strict Chins (50% Method) -

BW x 8
BW +24kg x 8 (+4kg PR) // BW +24kg x 5 (+4kg PR) = 13 reps
BW +12kg x 10
BW +12kg x 10
BW +12kg x 10

Lat Pulldown x 4 sets

Band Pull Aparts x 50 reps

Face Pulls x 3 sets

Curls x 2 sets

Notes:

Not a bad session. Ended up going with the 24kg KB for my weighted chins. Probably a bit heavy for what I was thinking, but it's all good.

Posted: 2/4/2016 9:07:36 PM EDT

[#14]

Second two-a-day of the week. No-gi class in the morning and then gym session in evening.

Workout: GHGS W3W3

Weight: 177lbs-ish

A bunch of close stance leg press.

Hamstring curls.

Upper back tension work.

Notes:

Trying to do the work I can while still getting back to as close to 100% as I can.

Posted: 2/5/2016 8:12:34 PM EDT

[#15]

Workout: GHGS W3W4

Weight: 177ish

Comp Grip Bench -

45lbs x 15 x 2
135lbs x 5 x 2
185lbs x 3
205lbs x 3
225lbs x 3
*add slingshot*
225lbs x 16
225lbs x 14

Dips x 3 sets tempo

Band Pressdowns x 3 sets

DB Skull Crushers x 2 sets

Notes:

Nothing special. Just needed to get in and get the work done.

Posted: 2/8/2016 11:09:15 PM EDT

[#16]

Workout: GHGS W4W1

Weight: 180lbs

CGBP -

45lbs x 10 x 2
95lbs x 10 x 2
135lbs x 5 x 2
185lbs x 8
195lbs x 8
205lbs x 8
225lbs 7 +1 forced rep (+5lbs PR)

Dips (50% Method) -

BW +90lbs x 8 // BW +90lbs x 4 = 12 reps (+10lbs PR)
BW +90lbs x 8 // BW +90lbs x 4 = 12 reps (+10lbs PR)
BW +45lbs x 15
BW x 10

Band Pressdown x 5 sets

Notes:

Not a bad session for me at all. Hit a few PRs. Good stuff.

Posted: 2/10/2016 9:53:46 PM EDT

[#17]

Mediocre back workout yesterday.

Workout: GHGS W4W3

Weight: 177lbs-ish

Sumo DL -

135lbs x 3 x 3
185lbs x 3
225lbs x 3
275lbs x 1 x 2
295lbs x 1
315lbs x 1 x 2

Conv DL -

225lbs x 3
225lbs x 3

Piston Leg Press -

up to 335lbs x 10

Comments:

Good to see my groin held up during the DLing. Felt like crap and even 315 was heavy, but that's what I get for not doing any pulling whatsoever in approx 16 weeks.

Posted: 2/12/2016 11:16:31 PM EDT

[#18]

Workout: GHGS W4W5

Weight: 178lbs

Comp Grip Bench -

45lbs x 15 x 2
135lbs x 5 x 2
185lbs x 3
205lbs x 3
225lbs x 3

Comp Grip Bench (w/ Slingshot) -

225lbs x 18 (+1 rep PR)
225lbs x 18
225lbs x 14 (+4 rep PR for total set)

Dips -

BW x 100 total reps

Band Tricep Extensions x 5 sets total

Notes:

Pretty solid session for me this evening. Decent volume. Wasn't particularly expecting to hit a rep PR on the bench but it went well.

Posted: 2/15/2016 10:57:56 PM EDT

[#19]

Hit a gi BJJ class this morning before work.

Workout: GHGS W5W1

Weight: 180lbs

CGBP -

45lbs x 15 x 2
135lbs x 5 x 2
185lbs x 8
195lbs x 8
205lbs x 8
225lbs x 8 (+1 rep PR)

Dips (50% Method) -

BW x 10 x 2
BW +90lbs x 10 (+2 rep PR) // BW +90lbs x 5 = 15 reps (3 rep PR)
BW +45lbs x 15
BW +45lbs x 15

Tricep Pushdowns x 4 sets to failure

Notes:

Hit a couple of pretty solid rep PRs for me. Nothing earth shattering but a really good session nonetheless.

Posted: 2/16/2016 11:04:37 PM EDT

[#20]

Workout: GHGS W5W2

Weight: 180lbs

Legless Rope Climbs x 3 trips

Dead Hang Chins -

BW x 8
BW +25lbs x 10
BW +25lbs x 10
BW +25lbs x 10
BW x 12
BW x 12

Band Rows x 3 sets

Band Pull Aparts x 3 sets

Band Curls x 2 sets

Notes:

Nothing spectacular. Solid session but a little pressed for time.

Posted: 2/17/2016 9:59:21 PM EDT

[#21]

Workout: GHGS W5W3

Weight: 180lbs-ish

Leg Press up to 335 x 8. 275 x 20

Hamstring Curls

Upperback tightness work.

Posted: 2/21/2016 9:34:48 PM EDT

[#22]

Ended up with 6 gym sessions and 2 BJJ sessions this week.

Workout: GHGS W5W5

Weight: 180ish

Comp Grip Bench -

45lbs x 15 x 2
135lbs x 5 x 2
185lbs x 3
205lbs x 3
225lbs x 3

Comp Grip Bench (w/ Slingshot) -

225lbs x 19 (+1 rep PR)
225lbs x 19 (+1 rep PR)
225lbs x 12 (+2 rep PR for 50 rep set)

Dips -

BW x 15
BW x 15
BW x 15

Tricep Pressdown x 3 sets

Notes:

Pretty solid session on this one. Hit a good rep PR. Once I can hit it for 20 I'll bump the weight up to something I can only hit for 8-10s and start back.

Posted: 2/23/2016 10:49:22 PM EDT

[#23]

Bench workout this week worked up to CGBP 230 x 7 (+5lbs PR). Dips to 90lbs x 8.

Back workout this week just large amount of volume.

Posted: 2/24/2016 9:36:58 PM EDT

[#24]

Workout: GHGS W6W3

Weight: 180lbs ish

Sumo DE DL -

135lbs x 3 x 3
185lbs x 2 x 2
225lbs x 2 x 2
275lbs x 2 x 2
295lbs x 2 x 5

Close Stance Leg Press -

up to 335lbs x 20

Ab Work

Notes:

Been on a fugitive roundup for the last few days. Really early mornings. Tired. Workouts have been meh.

Posted: 2/25/2016 11:39:19 PM EDT

[#25]

Workout 3 of this week was an accessory day. A bunch of volume on upper back work, bicep and tricep. Lighter weight, bunch of reps and tension work.

Posted: 2/26/2016 11:21:44 PM EDT

[#26]

Workout: GHGS W6W5

Weight: 180lbs ish

Comp Grip Bench -

45lbs x 15 x 2
135lbs x 5 x 2
185lbs x 3
205lbs x 3
225lbs x 3
**add slingshot**
225lbs x 18
245lbs x 8 (+3 rep PR)
255lbs x 7 (+2 rep PR)

DB Press -

70s x 15/15
100s x 5/5
70s x 20/20
70s x 20/20
70s x 16/16

Band Pressdowns x 5 sets

Notes:

Not a bad training session. Didn't hit what I wanted with the higher rep sets, but did hit some rep PRs with the heavier weight.

Posted: 3/1/2016 10:14:44 PM EDT

[#27]

Yesterday's workout was a bit blah. Worked up to CG 230 x 6 and then 225 x 13 (+2 rep PR) in slingshot.

Today's workout, a bunch of pulldowns, rows and band tension upper back work.

Posted: 3/21/2016 8:58:09 PM EDT

[#28]

Been traveling the last three weeks for work. Random workouts here and there as best as I could.

Workout: Back to the Grind W1W1

Weight: 180ish

Axle Bar Bench (RPE 7) -

bunch of warmup
155lbs x 10
205lbs x 6
205lbs x 6
205lbs x 6
205lbs x 6
205lbs x 6
215lbs x 6

Dips -

BW x 15
BW x 15
BW x 15
BW x 15

DB Incline Press -

40s x 10/10
50s x 10/10
60s x 10/10
70s x 10/10
70s x 9/9
70s x 9/9

Tricep Pressdowns x 200 total reps

Workout:

Getting back into some form of structured training after the last three week blitz at work.

Posted: 3/22/2016 9:09:04 PM EDT

[#29]

BJJ this morning.

Workout: Back to the Grind W1W2

Weight: 179lbs

Lat Pulldown x 8 sets various grips

Chinups x 3 sets

T-Bar Row x 5 sets (125lbs top set)

Face Pulls x 3 sets

Bicep Work x 3 sets

Notes:

Not a bad session at all. Nothing to write home about it but solid work.

Posted: 3/23/2016 4:07:04 PM EDT

[#30]

today called for 353 x 1 squat today, no wraps, belted..... absolutely smoked it ,could have done 5. Lol.

Posted: 3/23/2016 4:15:07 PM EDT

[#31]

I apologize for posting, , I thought this was an open thread.

Posted: 3/23/2016 8:35:29 PM EDT

[#32]

Hahaha no worries bud.

Workout: Back to the Grind W1W3

Weight: 179ish

Seated Leg Curls x 3 sets

Front Squat (2-3 sec pause) -

45lbs x 10 x 3
95lbs x 10
135lbs x 6
165lbs x 4
165lbs x 4
165lbs x 4
165lbs x 4

Front Squats (Piston Style) -

135lbs x 10
135lbs x 10
135lbs x 10

Backwards Sled Drag (50m) -

135lbs x 5 trips

Notes:

Wasn't able to get done what I was hoping but still had a decent session.

Posted: 3/24/2016 9:22:25 PM EDT

[#33]

Workout: Back to the Grind W1W4

Weight: 179ish

CG Decline Bench -

45lbs x 15 x 2
135lbs x 10 x 2
185lbs x 8
195lbs x 8
205lbs x 8
215lbs x 8
225lbs x 8
185lbs x 15
185lbs x 15

Pushdowns -

90lbs x 15
100lbs x 15
110lbs x 15
120lbs x 15

Band Pushdowns -

3 sets x 12/12

Notes:

Decent pressing session today. Not bad.

Posted: 3/25/2016 9:17:49 PM EDT

[#34]

Considering TRYING to prep for another meet. Pretty iffy at this point but we will see.

Workout: Back to the Grind W1W5

Weight: 181lbs

T-Bar Row -

45lbs x 15
90lbs x 15
115lbs x 10
125lbs x 8
135lbs x 8 (+10lbs)
145lbs x 8 (+20lbs)
135lbs x 13 + 1 forced

Lat Pulldowns x 4 sets

Seated Row x 4 sets

Face Pull x 3 sets

Bicep Work x 2 sets

Comments:

Not a bad session. A lot of lat work which I enjoy.

Posted: 3/28/2016 8:37:16 PM EDT

[#35]

Decided I'm going to attempt to train up for a Push Pull Meet. I'm not sure my lower back can handle it, but I will give it a go. The itch is just too much. From today I can have 9 weeks of workup with one deload week. My deadlift numbers are nowhere near where they used to be, but I'm hoping I can somehow string together something good.

The programming will be centered around what I need to up my bench and pulling, while still keeping my back as healthy as I can manage.

Workout: Push Pull Prep W1W1

Weight: 181.6lbs

Comp Stance Sumo DL (75%/80%) -

135lbs x 3 x 2
185lbs x 3
225lbs x 2
275lbs x 1
285lbs x 2
285lbs x 2
285lbs x 2
285lbs x 2
285lbs x 2
285lbs x 2
305lbs x 1
305lbs x 1
305lbs x 1

3" Sumo Block Pull (85%) -

325lbs x 3
325lbs x 3

Reverse Hyper Extension-

2 sets x 12 before pulling
2 sets x 10 after pulling

T-Bar Row -

45lbs x 12
90lbs x 12
125lbs x 12
125lbs x 12
125lbs x 12

Meadow DB Shrugs -

70s x 10
80s x 10

Wide Grip Pulldowns -

120lbs x 12
130lbs x 12
140lbs x 10

Notes:

Managed to pull maybe 3 times in the past 4-5 months. I'm basing my max off of a 385 pull, approximately 70lbs lower than my last comp pull. My setup feels a bit off, but hopefully will improve with time.

Posted: 3/29/2016 9:55:28 PM EDT

[#36]

Even after the first day of pulling I'm feeling a lot of compression in my lower back. Hit up BJJ this morning and this afternoon I got in the gym for some rehab work. Going to spend A LOT of time applying McGills principles and working on static abdominal strength.

Posted: 4/2/2016 10:53:15 AM EDT

[#37]

Have an approach I'm going to be taking with this meet prep. See if I can hold together. Changing a few things around.

Workout: Push Pull Prep W1W5

Weight: 180.8lbs

Comp Stance Squat (bar = 55lbs)-

55lbs x 5 x 2
145lbs x 3 x 2
195lbs x 3 x 2
205lbs x 3
225lbs x 2 x 2
285lbs x 1

Belt Squat -

35lbs x 8
55lbs x 8 x 2
80lbs x 8
100lbs x 8

Goblet Lunges -

16kg x 10/10
16kg x 10/10
24kg x 10/10
24kg x 10 (squat)

Sled Pull -

90lbs x 50m x 4 trips
135lbs x 50m x 6 trips

Ab Work x a whole shit load.

Comments:

Held together good until my last ab work. Ignored my programming and listened to one of the guys in the gym and tried a hip up variation...dumb idea. Back tight and hurting pretty bad last night. Squatting felt good. First time since Dec 2014 that I've had a real squat workout. Kinda funny that 285 still felt pretty decent.

Posted: 4/5/2016 9:50:31 PM EDT

[#38]

Workout: Push Pull Meet Prep W2W1

Weight: 182lbs

Comp Stance Squat (bar weight = 55lbs) -

55lbs x 5 x 3
105lbs x 3 x 2
145lbs x 3 x 2
195lbs x 2
215lbs x 1
235lbs x 1
285lbs x 1
285lbs x 1
285lbs x 1
305lbs x 1
305lbs x 1
305lbs x 1

Belt Squat -

35lbs x 10
70lbs x 10
95lbs x 10
120lbs x 10
120lbs x 10

KB Goblet Squat -

24kg x 10
24kg x 10
24kg x 10

Sled Pull -

90lbs x 50m x 6
135lbs x 50m x 4

Ab Work

Notes:

Felt good to be back under the bar. Working with a chiro to get my back problems worked out. Felt good.

Posted: 4/7/2016 10:43:35 PM EDT

[#39]

Forgot to list my workout from yesterday.

Workout: Push Pull Prep W2W3

Weight: 181lbs

Comp Grip Bench (w/ Slingshot) -

45lbs x 15 x 2
95lbs x 10
135lbs x 5 x 2
185lbs x 3
225lbs x 5
245lbs x 5
255lbs x 5 (+10lbs)
255lbs x 5 (+10lbs)

3 Board Bench -

225lbs x 8
225lbs x 8
225lbs x 8

CGBP -

135lbs x 18
135lbs x 18

Band Pressdowns x 75 total reps

Notes:

Shoulder is killing me. Decent session.

Posted: 4/7/2016 10:55:47 PM EDT

[#40]

Today's DL workout.

Workout: PPP W2W4

Weight: 180.4lbs

2" Block Pull Sumo -

135lbs x 3 x 2
185lbs x 1 x 2
225lbs x 1
275lbs x 1
305lbs x 1
305lbs x 1
305lbs x 1
305lbs x 1
325lbs x 1
325lbs x 1
325lbs x 1

4" Block Pull Sumo -

325lbs x 3
325lbs x 3

T-Bars Rows -

45lbs x 12
90lbs x 12
135lbs x 12
135lbs x 12
135lbs x 12

Seated Rows -

120lbs x 10
130lbs x 10
130lbs x 10

Face Pull x 3 sets

Notes:

Decent pulling this evening. Nothing special, and trying to find my timing, but it went decently.

Posted: 4/12/2016 9:30:24 PM EDT

[#41]

Workout: PPP W3W1

Weight: 180ish

*Supposed to be a deload week*

Bunch of assistance work.

Posted: 4/13/2016 9:28:40 PM EDT

[#42]

Workout: PPP W3W2

Weight: 182.4lbs

*supposed to be a deload-ish week*

Comp Grip Bench (1-Board) -

45lbs x 10 x 2
95lbs x 8
135lbs x 5 x 2
185lbs x 1
205lbs x 1
225lbs x 1
225lbs x 1
225lbs x 1
225lbs x 1
225lbs x 1

Comp Grip Bench (2 Board) -

225lbs x 3
225lbs x 3

Tricep Pushdowns x 75 total reps

Pushups x 100 reps

Notes:

Took it about 80% to a one board. Trying to save my shoulder as much as possible. Also tweaking my bar path some.

Posted: 4/14/2016 10:26:44 PM EDT

[#43]

Workout: PPP W3W3

Weight: 183.4lbs

*supposed to be deloadish*

Parallel Comp Stance Box Squat -

45lbs + doubled minis x 3
45lbs + doubled minis x 3
95lbs + doubled minis x 3
135lbs + doubled minis x 3
185lbs + doubled minis x 2
185lbs + doubled minis x 2
185lbs + doubled minis x 2
185lbs + doubled minis x 2
185lbs + doubled minis x 2
185lbs + doubled minis x 2

Close Stance Piston Squat -

135lbs x 15
135lbs x 15
135lbs x 25
135lbs x 30

Band Pull Throughs x 2 sets

Band GMs x 2 sets

Ab Work

Notes:

First time I've box squatted in a long time. Wasn't in my normal programming, but I can't afford to deload completely, so I worked in with a good friend of mine. Actually felt good.

Posted: 4/18/2016 9:25:25 PM EDT

[#44]

Workout: Push Pull Prep W4W1

Weight: 184.4lbs

Comp Grip Bench (1-Board) -

45lbs x 10 x 2
95lbs x 5
135lbs x 5
185lbs x 3
205lbs x 3
225lbs x 3
235lbs x 3
245lbs x 3

Comp Grip Bench (3-Board) -

275lbs x 3
275lbs x 1

CGBP w/ Slingshot -

225lbs x 12
225lbs x 13

Banded Pressdowns x 75 reps (two minis)

Notes:

Not a bad benching session for me. My right shoulder is still feeling like shit but at least it's somewhat holding up. Things going decently.

Posted: 4/19/2016 9:59:33 PM EDT

[#45]

Workout: PPP W4W2

Weight: 182.4lbs

Comp Stance Squat (self wrap, 2m Inzer, bar weight = 55lbs) -

55lbs x 5 x 2
105lbs x 3
145lbs x 3
145lbs x 3
195lbs x 2
235lbs x 2
235lbs x 2
285lbs x 1
*add wraps*
315lbs x 1
315lbs x 1
315lbs x 1
315lbs x 1

Belt Squat -

90lbs x 8
115lbs x 8
135lbs x 8

Glute Ham Raise -

BW x 8
BW x 8
BW x 4
BW x 4

Pulse Lunge x 30/30

Backwards Sled Drag x 75yards x 2 trips (160lbs)

Notes:

Hit a decent squat session today. Still working on getting used to squatting again, but it's slowly coming back. Wrapped myself with some 2m Inzers. Can't really crank them but after being out of wraps for so long I wanted to give them a go.

Posted: 4/22/2016 10:07:02 PM EDT

[#46]

Workout: PPP W4W4

Weight: 183lbs

Comp Stance 2" Block Pull (sumo, 85%-90%) -

135lbs x 3 x 2
185lbs x 2
225lbs x 1
275lbs x 1 x 2
315lbs x 1
315lbs x 1
315lbs x 1
335lbs x 1
335lbs x 1
345lbs x 1

Hip/Belt Squat -

70lbs x 10
95lbs x 10
115lbs x 10

T-Bar Row -

45lbs x 12
90lbs x 12
115lbs x 12
125lbs x 12
115lbs x 18

Seated Rows x 2 sets

McGills Ab Work x 5-6 sets

Notes:

DL felt good. Gotta stick with the programming.

Posted: 4/26/2016 9:29:05 PM EDT

[#47]

Workout: PP W5W1

Weight: 184.4lbs

Comp Stance Squat (2m INZER self wrap, 85-90%) -

55lbs x 5 x 2
105lbs x 3
145lbs x 3 x 2
195lbs x 1
235lbs x 1
285lbs x 1
*add wraps*
315lbs x 1
325lbs x 1
325lbs x 2

GHR x 2 x 8

Leg Ex x 2 sets

Notes:

Trying to get in the most important form work without smoking my back. Spending a lot of time in inversion table. The squatting felt surprisingly good. Pretty happy with the way it went.

Posted: 5/2/2016 9:32:43 PM EDT

[#48]

W5W4 - Worked up to 245 x 1 to a "soft 1.5 board" (rolled mat)

Workout: PPP W6W1

Weight: 183.4lbs

Comp Stance Block DL (2.5-3" Block) -

135lbs x 3 x 2
185lbs x 1 x 2
225lbs x 1
275lbs x 1
315lbs x 1
335lbs x 1
355lbs x 1
355lbs x 1
365lbs x 1
365lbs x 1

Band Pull Throughs x 40 total reps

One Arm DB Rows x 3 sets

Band Upright Row x 2 sets

Notes:

The pulling continues to improve. Hopefully it'll keep up and my back will hold up.

Posted: 5/4/2016 7:56:51 PM EDT

[#49]

W2 was an upper accessory day. A lot of band pushdowns, curls, etc.

Workout: PPP W6W3

Weight: 181.4lbs

Comp Grip Bench (to "soft" 1.5 board - rolled mat) -

45lbs x 10 x 2
95lbs x 5
135lbs x 5 x 2
*add mat*
185lbs x 3
205lbs x 1
225lbs x 1
235lbs x 1
245lbs x 1
255lbs x 1 (+10lbs)
225lbs x 3

Band Pushdowns x 75 total reps

Notes:

Fairly solid pressing today. Still bringing the bar a little too low. Need to correct that, but overall not too terrible.

Posted: 5/6/2016 10:20:32 PM EDT

[#50]

Workout: PPP W6W5

Weight: 183lbs-ish

Comp Stance Squat (walked out, 3m Inzer self wrap) -

45lbs x 5 x 2
135lbs x 3
185lbs x 2
225lbs x 2
275lbs x 1
*add wrap*
295lbs x 1
315lbs x 1
335lbs x 1
355lbs x 2 (+30lbs from previous best double)
275lbs x 1 x 2

Notes:

Solid squatting session today. My double at 355 was a bit shallow but still felt pretty decent.

[ARCHIVED THREAD] - BarsandBullets - A Lifting and Shooting Log (Page 5 of 6)

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