7/1/14: Upper

A) Axle press (out of rack)
-3RM @ 200

B1) slingshot close grip bench (tng)
-5×5@205
B2) N. Chin
-4×8

C1) kb chest supported Row
-4×8@orange
C2) db triceps ext
-3×12@25
C3) reverse crunch
-3×12

D1) fat gripz db hammer curl (ecc focus)
-3×10@25
D2) db shrugs
-3×20@70
D3) band dicks press
-3×12

6/26/14: Lower

BW: 187.3

A) DE Deads (beltless)
-8×2@315

B1) Front squat
-3RM @ 255 (ugly)

C1) double oh RDLs
-5×8 @ 185
C2) backward sled drag
-5x80ft

D1) back extensions
-2×20
D2) suitcase hold (abducted)
-2x35s @ 105
D3) rollouts
-2×12

6/24/14: Upper

Haven’t posted in almost two months. Been crazy busy with coaching, planning for White Mountain Strongman and a vacation. Time to get back at it.

BW: 187.3

A1) log C&P (one clean)
-4×5 @ 180/180/170/170
-2×10/12 (strict) @ 110/100
-still felt wobbly from the cruise

B1) close grip bench (short pause)
-3×8@155
B2) n. Grip chin
-4×6 @ bw

C1) kb chest supported row
-4×12
C2) db triceps
-3×15
C3) reverse crunch
-3×8-10

D1) axle tempo curls
-3×20@ 10s
D2) db shrugs
-3×20@ 50
D3) band facepull/dicks press
-3×12

4/29/14: Upper

BW:191

A) log C&P away
-3RM @170×2 (strict)
-1×9@170 (80% comp weight)

B) comp pause close grip 3 brd press
-4×8@185

C1) fat grip n. Chin
-4×6
C2) band Tri ext
-3×8
C3) rev crunch
-3×12

D1) seated wide row
-3×10-12
D2) db curls
-3×10
D3) band high scare crow
-3×12-15

Notes:
-felt like shit in the presses, very unsteady
-didn’t push it on the close grip

4/17/14: Lower

BW: 193

A) 4″ Block pull
-5×1 @ 455/455/435/435/435

B) 3s pause front squat (belt less)
-5×3 @ 205/205/205/195/195

C1) GHR
-4×6-10 w/ monster mini/BW
C2) suitcase hold w/ strap
-3x45s @ gold

D1) band abduction
-3×12
D2) ab rollout w/ 3s pause
-3×12