Hard Coded

Today was speed day for OH Press and trunk and grip work otherwise. I do the 1/4 squats for 2 reasons these days- one to get used to unracking heavier weight, and two because I'm hoping it will aid in a harnessed truck pull for Strongman.

A1. Speed OH Press

5 x 45#
5 x 95#
3 x 115#
12 x 135# (3,3,3,3)

B1. 1/4 Squats

5 x 135#
5 x 225#
3 x 315#
16 x 405# (4,4,4,4)

B2. Ball Slam

10 x 12#
10 x 12#
12 x 12#

C1. 3.5" Bumper Plate Pinch Grip

30s x 25#/hand
35s x 25#/hand
40s x 25#/hand

AM Workout

• Delt Triad: 15 5x8
  
• Reverse Curl: SB65 5x8
  
• Pro Wrist Curl: SB30 5x10
  
• Sup Wrist Curl: SB20 5x10
  
• Reverse 1.5 Curl: SB45 5x8
  
• SGB: 45 x5/x5/x6
  

Early to bed, early to rise, makes a man healthy, wealthy, and...jacked? I'm betting it will...
Lunch Workout (5/3/1)

• Military Press: 105x3/115x3/135x6
  
• Cable Tricep Pushdown: 130 5x10
  
• Cable Kneeling Lat Pull: 160 5x10
  

Workout 2 for the day down, let's start a pool right now: Will i make it through BJJ tonight without significant puking? And even moreso, will i sleep tonight? I hope so, i think i'm going to go home right after BJJ and just wind down rather than try and hit capoeira too. We'll work up to four training sessions a day over the next month maybe. Also carbs. I want brown rice. Lots of it.

Met some new people today, that my wife met at a meet last weekend. We trained together at our gym, and then all partook in some farmer walks. Overall a great training session, even if I did bail on my OH pin presses (I'll do them in my next session).

Deadlift (10 heavy reps)

5 x 135#
5 x 225#
3 x 275#
2 x 315#
10 x 350# (3,2,2,3)

OH Pin Press

Skipped since the power rack was in use by my wife :)

Front Squat w/Chains (20#/chain)

5 x 135#
3 x 185#
12 x 225#+2 chains (3,3,2,2,2)

Farmer Walk

2 x 50 ft x 175#/hand
1 x 75 ft x 175#/hand. My grip went here and I couldn't get it back.

Today I squatted, and that was it. I went to the gym at lunch to spot my wife on the bench and decided to get my squat work in to test my wrist. Great success!

Squat
8 x 45#
5 x 135#
3 x 225#
2 x 275#
1 x 315#
1 x 335#
0 x 345#



It was the first squat session in 7 weeks, so I can't complain. I also didn't use my Inzer knee sleeves, since the USAPL banned them, so it was the first time I got a good lift on the 335# without them. No excuses on the 345#, it just wasn't there.

But the wrist felt great! I figured out my hand placement to avoid pain there, so I am pretty comfortable with it.

Tuesday was the second day back from the wrist injury, and overall, it went well. Some aching during the OH press, but great otherwise.

Overhead Press:

8 x 45#

5 x 95#

3 x 135#

4 x 1 x 185# (these were more of a push press, but it's OK)

Neutral Grip Lat Pulldown:

8 x 60#

5 x 90#

3 x 120#

4 x 6 x 165#

Front Squat Hold (my wife took the power rack from me! it was DE day for her):

30 seconds x 135#

30 seconds x 225#

20 seconds x 315#

25 seconds x 315#

30 seconds x 315#

30 seconds x 315#

Hip and Shoulder prehab circuit (adduction, abduction, internal rot, external rot):

3 x 8

Jump Squat Tabatas:

4 x 20s on/10s off

4 x 15s on/15s off

I was tired afterward.

The weather's gotten nice in Toronto and so the cardio days move out of the gym. Started a facebook group for a slammin' summer of street handball.

What do you do to trim down when you're not building?

Monday, March 16

This was my first day back from a fractured wrist and torn wrist tendon. Over the last 6 weeks, I still lifted, but with ankle straps around my arms to hold chains and weights for every lift I could. I'm hoping it shored up my support system for getting back into real powerlifting. This week is all about testing my wrist, so nothing heavy.

Deadlift:

• 8 x 135#
  
• 5 x 225#
  
• 3 x 275#
  
• 2 x 1 x 315#
  
• 1 x 335#
  

Bench:

• 8 x 95#
  
• 5 x 135#
  
• 3 x 185#
  
• 2 x 1 x 225#
  
• 1 x 235#
  

Cable Row:

• 8 x 50#
  
• 5 x 90#
  
• 3 x 130#
  
• 4 x 4 x 180#
  

The cable row made my wrist ache, so I called it a night. I was going to do front squats, but I'll do them Tuesday.