Author: admin

07/08/19
BW:172.8
–
Comp Squat:
395×1
420×1@8
295×5
340×5 x 2 sets
385×3 x 2 sets
*These felt great. My all time best triple is 390 (in training) and my all time best single is 435 (in a meet) at a body weight of 198. I better PR my squat next week.
–
Comp Press:
170×1@fast
155×2 x 3 sets
135×4 x 2 sets
95×5 x 2 sets
*Top single felt great technique wise and was super fast. My all time best single is 195 (at a body weight of 201), so an all time PR on press is unlikely. I’ll be happy if I can press 185, which would be a “skinny Dexter” PR (pressed 180 earlier in this cycle). I blame my lackluster press development on technique issues; it just hasn’t been consistent. I’m also pretty much over the press, which doesn’t help. I still have another heavy press day on Friday.
–
We’ll see what happens Wednesday with the deadlift. It will be my last heavy session. All time PR there is 463 at a body weight of 198. If I can make it come together I can PR that too, but honestly with how volatile my deadlift has been I’ll be happy if I can just pull more than I squat. Lol
—–

07/10/19
BW:175.2
–
Comp Deadlift:
405×1
425×1@8-8.5
295×5
340×5 x 2 sets
385×3 x 2 sets
*moved well today. I did these inside the rack because I got tired of the plates on one side bouncing off of the platform after every rep. Also, wrist wraps for some mild right wrist pain. The result of three days of SWAT training, I presume.
–
Press: 
170×1@8-8.5….bar got forward 
162.5×3@9
155×3 x 2 sets
*meh. Felt fine. Just wish I were stronger.
–
Comp Squat (no belt):
350×1
370×1@7-8
355×3@8.5-9
335×3 x 2 sets
–
These last few workouts remind me of back when I was doing SS programming. The heavy sets are fun, but only for a very short time. I’m glad this is my last week before the short taper. Can’t imagine doing this every week for the rest of time.
—-

07/12/19
BW: 175.6
–
2″ Deficit Deadlift (no belt): 
365×1@7-8
350×3
332.5×3 x 2 sets
*I went beltless to drop the absolute load but keep the RPE high. These were fine. 
–
Comp Press:
180×1@10…this rep was ugly. But I needed it; I’m a little more confident now.
170×2@10…same as above
155×2 x 2 sets (no belt)…forgot my belt on the first set, but it was easy so I just left it off for the second
*Despite being high RPE (and ugly AF) these reps moved at a decent speed. Next week I just need to remind myself to “stay with the rep” and not give up on the lift at the sticking point. We will see if pushing it today compromises things next week, but I’m basically YOLO with the press at this point. Just gonna see what happens. I’m already stronger (lb for lb) in the press than I was at 198, so “relative strength” PR I guess. 

–
Squat (no belt):
265×6
280×6
300×6
280×6
265×6
*I didn’t want to do a single set of squats today. 
—–
Ready to test and move on with my life. Peaking is just not my jam. Only training low reps three days a week, no conditioning, and no accessory work has me feeling lazy, even though the training days are brutal and I’m still walking every day. After next week I’ll have about 10 weeks until our wedding. I plan to spend all 10 weeks just messing around having fun and trying to get jacked for the beach.

07/01/19
BW:176.0
–
Comp Squat:
390×1@7
410×1@8
285×5
330×5 x 2 sets
375×3 x 2 sets
–
Comp Press:
175×1@8.5
160×2 x 2 sets
165×2 x 1 set
–
Incline Bench:
170×6
180×6
190×6 x 3 sets
—–

07/02/19
BW:175.6
–
Assisted (Blue x 2) Pullup: 15,12,12,10,10,10 [60s rest]
Ab Wheel Front Plank: 60s x 3 sets
Side Plank: 40s x 3 sets
Band Tricep x 30 x 3 sets
Band Bicep x 30,20,20
–
Assault Bike LISS x 6.0 miles (21:30)

07/03/19
BW:173.8
–
Comp Dead: 
365×1
405×1…meh..set up with my hips too high.
282.5×5
325x5x2
370x3x2
*Did a better job on the back off sets, but I feel like they could have been better. I’ve got deficit deads in these last two weeks. I think that will help with not setting up with hips too high.
–
Comp Press:
175×1
162.5×2…supposed to be 3 but I called it at 2. I got way out of position. Grrrrr
155×3 x 2 sets
–
Squat (no belt):
365×1
340×3
325x3x2
*These were unnerving (I’ve historically not been proficient at squatting heavy with no belt due to frequent hip/back tweaks) but I was able to get past my own mental block and perform well. Confident boost FTW.
—–

07/04/19
BW:173.6
–
Assisted (Blue x 2) Pullup: 20,12,10,10,8,8,8 [60s rest]
Standing Banded (Blue x 1) Side Twist x 20 x 3 sets
Kneeling Banded (Blue x 2) Crunch x 30 x 3 sets
–
Assault Bike “Legs Only” LISS x 22min (6.5 miles)

07/05/19
BW: 172.8
–
2.25” Deficit Deadlift:
385×1
405×1
385×3
365×3 x 2 sets
*these moved better than my competition deadlift on Wednesday, which further suggests I’m setting up with my hips too high on my competition pulls. We’ll see what happens next week.
–
Comp Press:
175×1@9
160×2
165×2 x 2 sets
*Press is fickle. Looking forward to benching again.
–
Squat no belt:
255×6
270×6
280×6
290×6
300×6
*These felt dandy. More confidence.
——-

07/06/19
BW:174.0
–
60 Minute Walk

06/24/19
BW:175.4
–
Comp Squat:
405×1@8
345×3 x 5 sets
–
Comp Press:
170×1@8
155×3 x 3 sets
–
Incline Bench:
155×8
165×8
175×8 x 3 sets
–
Good session all around. 
—–

06/25/19
BW:176.0
–
Comp Dead:
405×1@9
315×3 x 5 sets
*Well this was interesting. Lol
–
Comp Bench:
260×1@8
240×3 x 3 sets
–
Squat no belt:
135×8
165×8
185×8 x 3 sets
—–

06/26/19
BW:173.6
–
Blast Strap Inverted Row: BW x 15,12,10,10,10 [60s rest]
Hanging Knee Raise: BW x 15,12,10,8,8 [60s rest]
Assault Bike LISS x 30min (9.8 miles)
——-

06/27/19
BW:174.4
–
Pin Squat:
345×1
365×1@8
340×4@9
325×4 x 2 sets
*Not my favorite exercise. Brutal. I have to remind myself that I GET to do these.
–
Pin Press @ Forehead:
175×1
185×1@8
172.5×4@9
165×4 x 2 sets
*I learn quickly that it’s not easy to get your feet in the right spot under the bar for these. 
–
Press no belt:
85×8
100×8
112.5×8 x 3 sets
*easy

06/28/19
BW:174.0
–
2ct Pause Deadlift:
350×1@8
325×4
305×4 x 2 sets
–
2ct Pause Press:
155×1@8
145×4
135×4 x 2 sets
–
SLDL no belt:
180×8
190×8
200×8 x 3 sets
—–

06/29/19
BW:174.6
–
Assisted (Blue x 2) Pullup: 12,12,12,12,10,8 [60s rest]
Ab Wheel Front Plank: 60s, 45s, 45s
Side Plank: 30s, 30s, 30s
–
Assault BIke LISS x 20min (6.5 miles)

06/17/19
BW: 174.4
–
Comp Squat:
395×1
335×3 x 5 sets
*same prescription and weights as last week. Tried to make the weights move better.
–
Comp Press:
170×1
150×3 x 3 sets
–
2ct Pause Incline:
145×8
155×8
165×8 x 3 sets
–
Pretty unmotivated today. Had a long and tiring work week. Just got it done.

06/18/19
BW:173.8
–
Comp Dead:
405×1
345×3 x 5 sets
–
Comp Bench:
260×1
225x3x3
–
Squat (no belt):
135×8 x 5 sets
–

06/19/19
BW:174.4
–
Blast Strap Inverted Row: 15,12,10,8,8 [60s rest b/t sets]
Hanging Knee Raises: 15,12,10,8,8 [60s rest b/t sets]
–
Assault Bike LISS x 30min (10.1 miles)
—–

06/20/19
BW:173.0
–
Pin Squat:
340×1
355×1
315×4 x 4 sets
–
Pin Press @ Forehead:
175×1
150×4 x 4 sets
*These went much better today. I think I got the technique down. 
–
Press (no belt):
65×8
90×8
105×8 x 3 sets
–

06/21/19
BW:174.4
–
2ct Pause Deadlift:
350×1
375×1@8…PR
325×4 x 4 sets
–
2ct Pause Press:
155×1
165×1@8
145×4@9
135×4 x 3 sets
–
SLDL (no belt):
135×8
165×8
185×8 x 3 sets
–
The end of this week was much better than the first two days. Yee-Haw. Pause deadlifts moved pretty well, and (like the Pin Press yesterday) Pause Presses were much, much better. Good things to come!
—–

06/22/19
BW:173.8
–
Assisted Chinup (Blue Band) x 15,10,10,8,8 [60s rest b/t sets]
Ab Wheel (Knees) x 30,20,20,15,15 [60s rest b/t sets]
–
Assault Bike LISS x 30min [10.0 miles]

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)

05/27/19
BW:176.2
–
Comp Squat:
325×5
355×1
380×1@8
305×5 x 4 sets
–
Comp Press:
135×4
150×1
162.5×1@8
135×4 x 4 sets
–
Close Grip Incline Bench:
135×10
145×10
155×10
145×10 x 2 sets
–
Banded Tricep:
Blue x 30 x 1 set
–
*Had about a 10% drop in performance today from last week. Also noted a little decreased motivation to train once I started the session, as well as the feeling that my technique was “a little off” on each lift. This is week five of my current development block, with next week being a planned low stress week. The same exact thing happened on week five of my last development block. I’ll wait until after the entire week of training to make the call officially (just in case today was a fluke), but I think four weeks is about the right block length for me. We will see.

05/28/19
BW:176.2
–
Comp Deadlift:
275×5
340×1
365×1@8
275×5 x 2 sets
–
Comp Bench:
200×4
250×1
200×4 x 2 sets
–
RFESS:
BW x 30 x 1 set
—–
Definitely a decrease in performance overall this week. I’m not even mad, just very intrigued. I’m wondering that if I look back at old training if I could see similar trends: four weeks of awesome progress, then an almost immediate drop off a cliff. I went ahead and cut volume a little, and will do the same for the rest of the week. Then, next week, I’ll take a low stress week as written. My thinking is that there’s no reason to keep pushing deeper into fatigue at this point, as there is no more “development” to be had. From here on out I’m going to limit my development blocks to only four weeks and see how that goes.

05/29/19
BW:174.4
–
Front Plank x 60s x 3 sets
Side Plank x 30s x 3 sets
Blast Strap Inverted Row x 20 x 3 sets
Assault Bike LISS x 40min (12.9 miles)

05/30/19
BW:174.6
–
2ct Pause Squat:
275×4
300×4
315×4
300×4 x 2 sets
–
Pin Press @ Shoulders:
115×4
130×4
140×4
132.5x4x2
–
Close Grip Bench Press:
155×10
175×10
185×10
175×10 x 2 sets
—–

05/31/19
BW:174.6
–
Mid Shin Block Pull:
315×4
325×4
335×4
315×4 x 2 sets
–
RDL:
185×10
205×10
225×10
185×10 x 2 sets
–
Comp Press:
135×4
145×4
155×4
135×4 x 2 sets
—–

06/01/19
BW:174.0
–
Circuit (5 total rounds):
135lb High Bar Squat: 10,10,10,10,10
Assisted (Blue Band x 2) Pullup: 20,20,15,12,10
Hanging Knee Raise: 10,10,10,10,10
Assault Bike: 1 Mile each round
(2min Rest)
=Took somewhere around 35 minutes to complete.

05/20/19
BW:175.6
–
Comp Squat:
315×5
350×1
370×1
395×1
315×5 x 4 sets
*Best squat session in awhile. After thinking on why my beltless pause squats have been feeling much better (technique wise) than comp squats, I loosened my belt by one notch. This turned out to be a significant positive change, as squats were super fast today. Let’s just hope deadlifts are the same tomorrow, ha!
–
Comp Press:
150×4
165×1
180×1@9.5….Got greedy and made a 10lb jump. Oh well. Felt good to finally press more than I weigh.
150×4 x 4 sets
–
Close Grip Incline:
155×10
165×10
172.5×10
162.5×10 x 2 sets
–
BB Strict Curl:
45×15 x 3 sets
—–
05/21/19
BW:176.2
–
Comp Dead:
325×5
380×1
405×1@7-8
325×5 x 4 sets
–
Comp Bench:
230×4
260×1
275×1@8
230×4 x 4 sets
–
SSB Squat (no belt):
135×10
150×10
165×10 x 3 sets
–
Skull Crusher:
45×20 x 3 sets
–
*Good session despite a long day on the range.
—–
05/22/19
BW:175.6
–
Chins 10min Density Block:
BW x 8,8,6,6,4,4,4,4,4,4,4,4 [60
–
Ab Wheel 10min Density Block:
Knees x 10 x 11 sets [110]
–
Assault Bike LISS x 40 minutes (13.0 miles)
—–
5/23/19
BW: 177.2
–
2ct Pause Squat (no belt):
300×4@7
315×4@8
325×4@9
307.5×4 x 2 sets
–
Pin Press @ Shoulders (no belt):
130×4@7
140×4@8
150×4@9
142.5×4 x 2 sets
–
Close Grip Bench:
175×10
185×10
195×10
185×10 x 2 sets
–
DB Strict Hammer Curl:
25’x x 15 x 3 sets
—–
5/24/19
BW:176.6
–
Mid Shin Block Pull (no belt):
325×4@7
335×4@8
350×4@8.5….this actually ties my 4RM on this from June 2018 @ 195lb BW….Cool
332.5×4 x 2 sets
–
Comp Press:
135×4@6
145×4@7-8
155×4@9
147.5×4 x 2 sets
–
RDL (no belt):
200×10
215×10
225×10
215×10 x 2 sets
–
Skull Crusher:
55×20,13,12
—–
05/25/19
BW:176.2
–
Assisted Pull-Up 10min Density Block:
Blue Band x 10,10,8,8,8,8,8,6,6 [72]
–
Hanging Knee Raise 10min Density Block:
x10,10,10,8,8,5,5,5,5 [66]
–
BB Strict Bicep Curl:
45×15 x 4 sets
–
Assault Bike:
10min LISS
20min HIIT (30/90 x 10)
10min LISS
~Total 12.7 miles
–
*Spent the morning at a local state park, and wanted to do nothing but take a nap when we got home. But, I made some coffee and dragged my ass out to the garage anyway. Turned out to be a decent little workout.