06/03/19
BW:174.4
–
Comp Squat:
350×1
375×1
405×1@8
315×6
*brought my grip in quite a bit, in an effort to not have to go into shoulder extension to keep the bar in place.(I’ve gone back and forth several times on the right grip for me.) This seemed to work very well; the bar felt very secure, and 405 didn’t “feel” any heavier on my upper back than 350. It took about five sets with the empty bar to get stretched out, but I had no issues in the elbows or wrists. I think this will make a big difference for heavier sets.
–
Comp Press:
170×1@9
135×6
*Overshot a little. No big deal.
–
Feet Up Bench:
145×10
155×10
165×10
–
06/04/19
BW:174.4
–
Comp Dead:
375×1
405×1@8
315×6
–
Comp Bench:
260×1
280×1@8
225×6
–
3-0-3 Squat:
165×11
175×9
185×8
*I can’t count reps on long tempo sets like this. I just kept going until it started getting difficult, which was about where I needed anyway (10 x 3 sets).
—–
06/05/19
BW:173.8
–
Assault Bike LISS x 33min (11.0 miles)
Chins x 10 x 1 set
Knee Raise x 15 x 1 set
–
06/06/19
BW:174.8
–
530 Squat:
325×1
340×1@8
287.5×5
*Top single was a PR for this variation, but who cares. I really like these for my technique.
–
Press no belt:
160×1@8
135×6
–
TnG Bench:
170×10
180×10
190×10
—–
06/07/19
BW:175.6
–
SLDL:
315×1
275×6
–
Seated Press (no belt):
75×10 x 3 sets
–
Barbell Row:
135×10 x 3 sets
—–
06/08/19
BW:173.6
–
Assault Bike LISS x 30 minutes (9.7 miles)
–
Assisted (Blue Band) Chinup x 10 x 3 sets
Ab Wheel x 15 x 3 sets
Hip Circle Lateral Walks x 15,10,10,15 steps each
06/11/19
BW:174.4
–
Comp Deadlift:
405×1
425×1
440×1@8
375×3 x 5 sets
*Holy crap! I played around with my stance last week and came in todays session with the plan of going with a very narrow stance and see how it played out. I could tell immediately with 135 on the bar that it was going to work well, but I didn’t expect it to have such a drastic impact. With some more exposure to pulling like this I think my deadlift will shoot up. Top single and last triple are on Shield’s IG story. Any feedback?
–
Comp Bench:
265×1
280×1@8.5 – pushed the bar up instead of back and paid for it
257.5×3 x 3 sets
–
Squat (no belt/no sleeves):
155×8
175×8
195×8
200×8 x 2 sets
–
*during my bench warmups I got an alert for a SWAT call out, so I had to do all of my bench and squat work with essentially no rest. No big deal.
——-
06/12/19
BW:175.0
–
Assault Bike LISS x 30min (10.2 miles)
–
Assisted (blue band) Chinups x 10 x 4 sets
RFESS: BW x 10 x 4 sets
Ab Wheel: Knees x 20 x 4 sets
Glute Bridge w/ Hip Circle x 25 x 4 sets
06/13/19
BW:173.6
–
Pin Squat:
340×1
350×1@8
315×4 x 4 sets
–
Pin Press @ Forehead:
155×1@8
135×4 x 4 sets
*These were hilariously awful. Not only was I super weak at them, there wasn’t a single rep that felt good. However, this is the first time I’ve ever done them, so maybe there will be some type of robust response and my comp press will skyrocket.
–
Press (no belt):
65×8
85×8
100×8 x 3 sets
—–
06/14/19
BW:175.0
–
2ct Pause Deadlift:
350×1@7
365×1@8.5
330×2@8.5
315×4 x 3 sets
–
SLDL (no belt):
135×8
155×8
175×8
195×8 x 2 sets
–
2ct Pause Press @ Forehead:
135×1@8
122.5×4@8
115×4
95×4 x 2 sets
*Just like the pin press @ forehead, these were equally weak. Hmm…weak triceps, maybe?
—–
06/15/19
BW:173.8
–
Blast Strap Inverted Row x BW x 15 x 4 sets
Banded Tricep Pushdown x 25 x 4 sets
Hanging Knee Raises x 12 x 4 sets
Single Leg Calf Raises x BW x 12 x 4 sets
–
Assault Bike LISS x 30min (10.0 miles)