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.

30 Nov Log

squats
135 x12
225 x8
315 x6
405 x5
495 x3
545 x1
585 x1
605 x1
505 x5, 4, 3, 3

romanian deadlift
315 x3 x5

reverse flyes
85 x4 x10

Good day. 605 is definitely the new moving max, probably for 4-5 months. Like with 585, I will still go over 605 in efforts to find the next moving max, but I will always hit 605 minimum before going into backoff sets. I am confident in my ability to come in to the gym every week and at least hit 605, even on a bad day, which today definitely was. Sleep deprived and stressed about finals and work, I managed 605 without slowing down out of the hole.

Accessory to the Crime 5: I've got all this time on my hands, what should I do?

This past week I happened to have a weirder schedule, since BYU makes Tuesday a Friday on Thanksgiving week. This meant I could go to the gym MTW and then Fri. I didn't go to the BYU gym Friday, but instead went to Gold's. Now, I've been doing the 3 day a week for a while, but I knew I wanted to get in the gym and make the most of an extra day. So here's some ideas:

For Beginners:

I would probably either not do anything, do an hour of cardio, or if you really wanted something to do, I'd do abs, calves, and forearms. These are all things that could probably be trained every day with no problems anyway, so you're not going to screw up your program if you do them. Bodyweight exercises fall into the same category, but you don't need a gym for those. Unless you really want to go to the gym for their pullup bars or something.

For Everyone Else:

This is just an example of something you could do: what I wound up doing was some incline pressing and more. Since pressing is awesome and I don't do it enough, an extra pressing day is just the ticket for me, but I do incline presses a lot. I decided to do fat bar incline presses to make it a little more challenging, and you can see I kept the reps a little higher for the most part. The last set was with 225 and it was 5/4/3/2/1 with minimal rest between sets. Then I did some db flat bench since I hadn't done it in a while and wanted something fun. Then to heavy shrugs (heavier than I can do in the BYU gym because of bar space), and finally some abs, because that's rarely a bad thing to do.

I'd recommend that if you have an extra day and you're more loose with your programming, take advantage of it. Here's a few guidelines:

• When in doubt, put the bar on your back or overhead. Squatting and pressing are things that you almost certainly don't do often enough.
• Don't use the same rep scheme you always use. If you're used to working up to a heavy single and then doing back off work, do a 5x5 scheme, or 10x3, or a widowmaker set. 
• Take advantage of movements you don't do as often. If you tend to leave ab training to squats, deads, and pressing, take some time for some decline crunches, ab wheel, or leg raises. Don't be afraid of machines- they can be awesome for getting a pump.
• Think about what you suck at and do that. I suck at benching, hence why I chose to do a form of pressing. If you suck at squatting, do some squatting. If you normally back squat, front squat. If you do both, do paused squats.
• Don't screw up the rest of your training because you got a bonus day. You could possibly do high rep deadlifts followed by good mornings and back raises but I don't think you'd find it to be very beneficial. 
• Loaded carries are always awesome. Farmers walks will tax you, but they shouldn't impair you. Overhead carries are awesome, as are trap bar carries. 
• If nothing sounds appealing, go do some hill sprints. Yes, seriously. If you have extra time and you want to do something beneficial, go do some hill sprints. They're great. I don't do them nearly enough, personally. 
• Alternatively: just don't do anything gym related- there's no rule that you have to go to the gym on a free day. It's a free day- do what you want to do. I happen to be passionate about lifting and so I like going to the gym.

I think my extra day in the gym paid off alright- I hit a PR of 345 lb on the incline press today. I'm excited about returning to flat bench, considering my flat bench has always outpaced my incline press by 50-70 lbs. Granted, I haven't really flat benched in a while, but I'm thinking 405 is within my grasp, and soon. I will hopefully be competing in January and definitely be competing in March of next year, and I hope to have a decent showing at both meets.

28 Nov Log

incline press
95 x12
135 x10
185 x8
225 x5
275 x3
315 x2
345 x1- Incline Bench PR
275 x5, 4, 3

Poundstone Curls
45 x100

pullups
+155 lbs of assistance x 7, 5, 6, 7

dips
bw x10, 10, 12

db bench
85 x20

26 Nov log

deadlift
135 x8
200 x5
275 x4
330 x3
385 x2
440 x1
465 x1
495 x1

I've been struggling with dl, but today I think I've got my dl technique back. I have been trying different things, but this was the strongest 5 plate pull I've had in a while. Basically: lime up the barbell, big air, grip, shoulders back, double chin, chest up, pull. I think I'll be back to 600+ by the end of the year, glute notwithstanding.

front squats
135 x8
185 x6
225 x4
275 x3
315 x3 x3

I do these because it's fun, they're not taxing on my lower back, and squatting is always a good idea.

23 Nov log

What do you do with an extra day to workout? Well I plan on finishing that blogpost soon of ideas, but this is what I did.

incline press
135 x10
+fat gripz the rest of the way
135 x10
185 x8
205 x7
225 x5, 4, 3, 2, 1- almost no rest between sets

db flat bench
85 x12
95 x8
105 x5

shrugs
495 x10
585 x6
675 x5
765 x3
855 x2 x3 (was at the gold's gym where I can fit this much on)

abs
cable crunch with spud inc long strap
100 x15
125 x15
150 x15
170 x20