17 Dec log

deadlift
135 x8
250 x5
315 x4
375 x3
440 x2
500 x1
535 x1
565 x1
500 x3

front squat
135 x6
185 x5
225 x3
275 x3
315 x1
365 x1
405 x1
365 x3

poundstone curls
45 x100

15 Dec log

snatch grip high pulls
45 x10
95 x8
135 x6
185 x5
205 x4
225 x3
245 x3
275 x3
295 x2

clusters
265 x3
265 x4
265 x4

205 x5/5/4/4/3/3/2/2/1/1

db bench
70 x4 x12

14 Dec log

squats
135 x8
225 x6
315 x5
405 x4
495 x3
545 x2
585 x1
605 x1

pause squats
495 x3 x1- 3 sec in the hole

snatch grip deadlifts
365 x10 x1

These were awesome and felt super stable, especially compared to my regular deadlifts. I don't know that I'm actually stronger in them, but it certainly felt that way.

12 Dec log

bench
45 x20
95 x20
135 x20
185 x15
225 x10
275 x5
315 x3
335 x1
295 x3 x3
225 x10 (after the pins set)

from pins
275 x8 x1

pullups
+135 x10, 6, 4, 3, 2

11 Dec log

deadlifts 
185 x8 
275 x5
330 x4 
385 x3 
440 x2 
480 x1 
495 x1 
520 x1 
480 x3 

front squat 
135 x8 
185 x6 
225 x5 
275 x4 
315 x3 
365 x2 
385 x1 
405 x1 
355 x3 x3 

Did these with my new adidas powerlifts. Felt awesome. 405 was a breeze. Still have to do these cross-armed though.

poundstone curls 
45 x35, 40, 25

8 Dec Log

ohp
45 x15
95 x12
135 x10
185 x8
205 x5
225 x3
245 x1
265 x1

230 x3/2/2

180 x 5/4/3/2/1

pullups
+160 x6
+145 x5
+130 x3
+115 x1

+165 x3/3/3/3

+175 x5/5/4/4/3/3/2/2/1/1

7 Dec log

squats
135 x10
225 x8
315 x6
405 x5
495 x4
545 x3
585 x2
605 x1

squat lockout
635 x7
675 x5
725 x3

then the plates fell off, so I racked it and moved on

snatch grip high pulls
45 x8
95 x5
115 x5
135 x5
155 x4
175 x3
205 x2
225 x1, 1
245 x1
265 x1
285 x1
305 x1

So I liked these well enough. I will definitely be incorporating them more often.

5 Dec log

flat bench
45 x15
95 x10
135 x10
185 x8
205 x6
225 x5
275 x4
315 x3
335 x2
355 x1
375 x0- sucked, but I'm only now getting back into flat bench. If improving my technique works here as well as it did on incline bench, I should hit 405 within a month
285 x5, 5, 3, 3, 1, 1, 1

dumbbell side external rotation / reverse flye
15 x3 x12 / 15

just for the rotator cuff/general mobility

dumbbell bench
80 x10
90 x10
100 x11, 6

pullups
+145 x8, 7, 6, 4

dips
bw x3 x5- sucked and my shoulders were fried.

Some Brief Thoughts on Wrist Wraps

I like wrist wraps. They're helpful little tools, but that's all they are- tools. I don't doubt a good wrist wrap can add poundage,  but I think their real value comes from the extra bit of confidence, and the ability to do a little more work at a higher level with less pain and a quicker recovery. I have found two different successful wrapping techniques. Note these aren't for competition- depending on your federation, these may not even be legal ways of wrapping (though I haven't heard of anyone getting dq'ed for crazy wrist wraps, not to say it isn't possible), but these are useful in the gym.

Technique 1: for forearm issues

If you hate benching because it makes your forearms sore, try wrapping the wrap a little lower. I'm using the inzer wrist wraps (the longest ones they make- unnecessarily long, in fact)

Bring the wrap across the base of your hand- the first pass can be looser, just make it tight the next pass.














This is roughly how it should be at the end. Notice that it barely covers any of my hand. 

If you still have problems, make a fist when wrapping. This helps mimic the position of the hand when benching.

For wrist pain, or wrist stability, start the wrap higher on the hand- the bottom 1/4" of your palm or so.

I definitely recommend making a fist during this wrap, because you want it to move as little as possible, so wrap it as close to the position your hand will be in.

This is how my fist is when I'm done wrapping. Note that it's not quite a great alignment for the bench- the bar would be a little far forward.

This is me exerting my wrist as far backward as I can. When you set up for a max attempt with this style wrist wraps, the bar will provide this force, and it will suck, but you will have a super stable wrist. 

So these are just some brief, undetailed thoughts.Hopefully they help

3 Dec Log

deadlifts
185 x8
275 x5
330 x4
385 x3
440 x2
465 x1
480 x1
510 x1
465 x3

front squats
135 x6
185 x5
225 x4
275 x3
315 x1
385 x1
315 x4 x3

Yup, that's all. I love this combo though, it's taxing without being crippling. If you haven't ever tried front squats after deadlifts, give it a go. I also am getting some of the adidas powerstar shoes in sometime soon, so front squats will be even more awesome.