Saturday, March 17, 2012
Wednesday, March 14, 2012
Last workout prior to the comp.
March 14, 2012
Well here's my last quick workout prior to the comp. I left the grip work alone and took the rest of it pretty easy. Good enough to feel it but light enough to not impede any recuperation.
I adjusted my grip again on the bar for presses. So far it feels really comfortable so it'll be interesting to see how it feels with some heavier weight.
1a) Bench Press - Pinkies 1" in from the rings
45 x 10
155 x 5
260 x 5, 6, 6
1b) BB Pendley Rows
155 x 5
260 x 5, 5, 5
Well here's my last quick workout prior to the comp. I left the grip work alone and took the rest of it pretty easy. Good enough to feel it but light enough to not impede any recuperation.
I adjusted my grip again on the bar for presses. So far it feels really comfortable so it'll be interesting to see how it feels with some heavier weight.
1a) Bench Press - Pinkies 1" in from the rings
45 x 10
155 x 5
260 x 5, 6, 6
1b) BB Pendley Rows
155 x 5
260 x 5, 5, 5
Tuesday, March 13, 2012
Pulls and some easy grip
March 13, 2012
Easy day. Not trying to tax my recovery or CNS to much prior to the comp on Saturday. First time pulling against bands and doing hip thrusts. I don't really have room for the hip thrusts so they were really awkward to set up.
I also received a box of goodies from Chris Rice. Really tough holding back and not trying to max out with all of the implements.
1) Deadlifts against bands - 2xMM, add 100# on top
225 x 5
315 x 3
405 x 2
425 x 2, missed lockout, 1
2) Hip Thrusts
225 x 3, 5
3) Grippers - MMS
#1 x 3
#2 x 2
T6 x 3/A
4) Blob Iso's x 1, 1, 1
5a) Climber Curl Reverse 25# x 30, 20
5b) Climber Curl Reg 25# x 25, 20
Easy day. Not trying to tax my recovery or CNS to much prior to the comp on Saturday. First time pulling against bands and doing hip thrusts. I don't really have room for the hip thrusts so they were really awkward to set up.
I also received a box of goodies from Chris Rice. Really tough holding back and not trying to max out with all of the implements.
1) Deadlifts against bands - 2xMM, add 100# on top
225 x 5
315 x 3
405 x 2
425 x 2, missed lockout, 1
2) Hip Thrusts
225 x 3, 5
3) Grippers - MMS
#1 x 3
#2 x 2
T6 x 3/A
4) Blob Iso's x 1, 1, 1
5a) Climber Curl Reverse 25# x 30, 20
5b) Climber Curl Reg 25# x 25, 20
Saturday, March 10, 2012
Rows and a Grip Run
March 10, 2012
Well I did some back then went into a mock run of next Saturdays grip comp. I know it's probably not the best to be posting what I'm hitting right now but I'm not in contention for first anyways so I don't really care. In doing this mock run I set my timer to be doing a rep/lift every 4 minutes to try and simulate the contest pacing a bit. Everything was like that up until I had to set things out for the medley. I would've set out a lot more but I ran out of room in my little workout area.
1) V Handle on a Barbell Rows - Weight is Plate Only
140 x 12
175 x 12, 8, 8
2) Gripper - MMS
#1 x 3
#2 x 1
GNC200 x 1
T6 x 1
RB260 x 1
New #3 x 1
Old #3 x 1/8" - Bad set
3) Euro 2HP at 48mm
55 x 10
105 x 5
145 x 3, 3
175 x Miss!! This scared the hell out of me
175 x 1
180 x 1
190 x F I think my thumbs are still pooped from all of the pony work
4) DO Axle - Sumo
243 x 1
273 x 1
293 x 1
313 x 1
318 x 1
5) 2" V Bar
140 x 1
160 x 1
180 x 1
190 x 1
6) Medley - 4 minutes
Done
Tree Island 60d in touching BB Cordura
45 Hub
25 Shallow Hub
2 x 25's
35 DB on End
40 DB on End
Heavy Hammer Pro/Sup w/10# x 2
2-3/8" Wrist Roller w/100#
Plate curl 25
Load L Blobs - 27, 32, 40, 45
Missed
2 x 35's - Surprised I missed it
#2 Straplift Load 25# - Same here, surprised
2.5" Crusher w/125# - Hahaha! I did at the end and was fried
4" HSS w/65# - Nada. Got some hops though
Well I did some back then went into a mock run of next Saturdays grip comp. I know it's probably not the best to be posting what I'm hitting right now but I'm not in contention for first anyways so I don't really care. In doing this mock run I set my timer to be doing a rep/lift every 4 minutes to try and simulate the contest pacing a bit. Everything was like that up until I had to set things out for the medley. I would've set out a lot more but I ran out of room in my little workout area.
1) V Handle on a Barbell Rows - Weight is Plate Only
140 x 12
175 x 12, 8, 8
2) Gripper - MMS
#1 x 3
#2 x 1
GNC200 x 1
T6 x 1
RB260 x 1
New #3 x 1
Old #3 x 1/8" - Bad set
3) Euro 2HP at 48mm
55 x 10
105 x 5
145 x 3, 3
175 x Miss!! This scared the hell out of me
175 x 1
180 x 1
190 x F I think my thumbs are still pooped from all of the pony work
4) DO Axle - Sumo
243 x 1
273 x 1
293 x 1
313 x 1
318 x 1
5) 2" V Bar
140 x 1
160 x 1
180 x 1
190 x 1
6) Medley - 4 minutes
Done
Tree Island 60d in touching BB Cordura
45 Hub
25 Shallow Hub
2 x 25's
35 DB on End
40 DB on End
Heavy Hammer Pro/Sup w/10# x 2
2-3/8" Wrist Roller w/100#
Plate curl 25
Load L Blobs - 27, 32, 40, 45
Missed
2 x 35's - Surprised I missed it
#2 Straplift Load 25# - Same here, surprised
2.5" Crusher w/125# - Hahaha! I did at the end and was fried
4" HSS w/65# - Nada. Got some hops though
What 10 weeks in my 2012 regime has brought me
March 10, 2012
Well here I am 10 weeks into what I laid out for programming at the the beginning of January. Judging from my 1RM's I think I'll be staying the course for a while longer.
Seated BTN Press
Jan 3 - Got 1 rep then a fail at 185
Jan 6 - Stalling at 5 reps on my last couple of sets at 155
Feb 28 - 5 singles with 205
Mar 2 - Missed my 5x5 with 1 rep at 170
Bench Press
Jan 3 - Missed my 5x5 by 1 set and 1 rep at 235
Jan 13 - Got 2 singles and a miss at 290
Feb 28 - Got my 5x5 plus 1 rep at 260
Feb 25 - Got 315
Squat
Jan 5 - Got 7 singles with 405, just belt
Mar 8 - Got 2 singles with 500, belt and wraps
Another thing to point out is that I'm not overly struggling with the weights. Typically keeping them around 90-95% of my 1RM on my heavy worksets. When my arms were feeling a bit beat up in the past week or so I went to working in the 2-3 rep range at between 85-90% which I think is another way to help past a plateau on singles.
Well here I am 10 weeks into what I laid out for programming at the the beginning of January. Judging from my 1RM's I think I'll be staying the course for a while longer.
Seated BTN Press
Jan 3 - Got 1 rep then a fail at 185
Jan 6 - Stalling at 5 reps on my last couple of sets at 155
Feb 28 - 5 singles with 205
Mar 2 - Missed my 5x5 with 1 rep at 170
Bench Press
Jan 3 - Missed my 5x5 by 1 set and 1 rep at 235
Jan 13 - Got 2 singles and a miss at 290
Feb 28 - Got my 5x5 plus 1 rep at 260
Feb 25 - Got 315
Squat
Jan 5 - Got 7 singles with 405, just belt
Mar 8 - Got 2 singles with 500, belt and wraps
Another thing to point out is that I'm not overly struggling with the weights. Typically keeping them around 90-95% of my 1RM on my heavy worksets. When my arms were feeling a bit beat up in the past week or so I went to working in the 2-3 rep range at between 85-90% which I think is another way to help past a plateau on singles.
Friday, March 9, 2012
Bench and the Slingshot
March 9, 2012
Before Supper
1) Bench Press - Pinkies on Rings
45 x 10
155 x 5
235 x 3, 3
Wrapped Wrists
285 x 1
295 x 1
305 x 1, 1, 1
Original Slingshot for the First Time
305 x 1
315 x 1
335 x 1
355 x 1
365 x 1
Nothing
205 x 11, 10
2) Axle Pendley
143 x 8
233 x 4, 4
Well I gave the slingshot a go tonight and am probably getting around 12-15% out of it. 365 was still quick and not overly tough but I was hitting my limit for reps keeping my attention. I've got the Maddog as well but I think this is giving me plenty enough for the time being.
The rows well...my heart just wasn't into it. I needed to eat. Tomorrow I'll do my final tough grip workout and get some back and arms in.
Before Supper
1) Bench Press - Pinkies on Rings
45 x 10
155 x 5
235 x 3, 3
Wrapped Wrists
285 x 1
295 x 1
305 x 1, 1, 1
Original Slingshot for the First Time
305 x 1
315 x 1
335 x 1
355 x 1
365 x 1
Nothing
205 x 11, 10
2) Axle Pendley
143 x 8
233 x 4, 4
Well I gave the slingshot a go tonight and am probably getting around 12-15% out of it. 365 was still quick and not overly tough but I was hitting my limit for reps keeping my attention. I've got the Maddog as well but I think this is giving me plenty enough for the time being.
The rows well...my heart just wasn't into it. I needed to eat. Tomorrow I'll do my final tough grip workout and get some back and arms in.
Thursday, March 8, 2012
Squat PR's, Grippers and Pinching
March 8, 2012
Noon
Grippers
1) MMS #3 8 x 1
2) Negs Right Only #3.5 2 x 1
3a) Straphold w/#2 and 10# 2 x 1
3b) Overcrush GNC200 2 x 1
4) Pony Clamp w/tons of Bands - Nice and Slow 5 x 40
Before Supper
1a) Squat
45 x 5, 5
235 x 5
350 x 3, 3
Put on Belt and Wraps
425 x 3 or 4, I can't remember but I think it was 4
475 x 1
500 x 1, 1 Booyah!!
Removed the belt and wraps
280 x 9
1b) 4" HSS Pinch Trainer
44 x 3
49 x 3
54 x 3
59 x 1
65 x 6" each hand
Well my hands were feeling pretty pooped going into this day. I think I may have bruised my right thumb a tad the other day with the 2HP so I'd better tone it down a bit. After the hops with 65# tonight I decided to stop.
The big news is getting my 500 squats tonight. Very happy! Well that's done before my 40th in May and I'm thinking I quite possibly could have 550 or better by then.
Noon
Grippers
1) MMS #3 8 x 1
2) Negs Right Only #3.5 2 x 1
3a) Straphold w/#2 and 10# 2 x 1
3b) Overcrush GNC200 2 x 1
4) Pony Clamp w/tons of Bands - Nice and Slow 5 x 40
Before Supper
1a) Squat
45 x 5, 5
235 x 5
350 x 3, 3
Put on Belt and Wraps
425 x 3 or 4, I can't remember but I think it was 4
475 x 1
500 x 1, 1 Booyah!!
Removed the belt and wraps
280 x 9
1b) 4" HSS Pinch Trainer
44 x 3
49 x 3
54 x 3
59 x 1
65 x 6" each hand
Well my hands were feeling pretty pooped going into this day. I think I may have bruised my right thumb a tad the other day with the 2HP so I'd better tone it down a bit. After the hops with 65# tonight I decided to stop.
The big news is getting my 500 squats tonight. Very happy! Well that's done before my 40th in May and I'm thinking I quite possibly could have 550 or better by then.
Wednesday, March 7, 2012
Whatever Day: Thick Bar DB and Blob Iso's
March 7, 2012
Evening
1) 2-3/8" DB Pulls
125 x 1, 1, 1, 1, 1, 1, hop
2) Blob50 Iso's x 1, 1, 1, 1
3) Blob50 Assisted Pulls x 1
I had my heart set on doing some Pendley axle rows and gripper work today but it wasn't in the cards. I'm also starting to feel some low ache/fatigue from the previous few days grip work so I know I'm not running at full capacity and doubt I will be again until hopefully next Saturday. Until then the beatings will continue :D
I went for an assisted pull on the Blob50 and it was so crappy I stopped there. My hands are getting really pooped.
I also recieved some additional bending stock from David Horne for his TORQUE!! bending certs. I feel pretty confident about doing some good damage on them but I don't want to risk hurting my elbow this close to the comp. so I'll resume my bending once that's done. Maybe get some in with the guys down there.
Evening
1) 2-3/8" DB Pulls
125 x 1, 1, 1, 1, 1, 1, hop
2) Blob50 Iso's x 1, 1, 1, 1
3) Blob50 Assisted Pulls x 1
I had my heart set on doing some Pendley axle rows and gripper work today but it wasn't in the cards. I'm also starting to feel some low ache/fatigue from the previous few days grip work so I know I'm not running at full capacity and doubt I will be again until hopefully next Saturday. Until then the beatings will continue :D
I went for an assisted pull on the Blob50 and it was so crappy I stopped there. My hands are getting really pooped.
I also recieved some additional bending stock from David Horne for his TORQUE!! bending certs. I feel pretty confident about doing some good damage on them but I don't want to risk hurting my elbow this close to the comp. so I'll resume my bending once that's done. Maybe get some in with the guys down there.
Tuesday, March 6, 2012
Pressing and Pinching
March 6, 2012
Noon
1a) Seated BTN Press
45 x 10
105 x 5
190 x 2, 2, 2, 2, 1, 1
135 x 10
1b) Blobbing w/ York 50
Iso's - 3 x 1
Couch - 5 x 1
Before Supper
1a) Incline MG Press
40 x 10
130 x 8
180 x 8, 8, 8, 6
1b) Euro 2HP
105 x 5
145 x 3, 3
175 x 1, 2, 2, 2
Added a MM band and stood on it
105+MM x 5
155+MM x 2, 2
2) Red Rafter Pinch Curls
15# @ 3.5" x 10, 10, 10
Noon
1a) Seated BTN Press
45 x 10
105 x 5
190 x 2, 2, 2, 2, 1, 1
135 x 10
1b) Blobbing w/ York 50
Iso's - 3 x 1
Couch - 5 x 1
Before Supper
1a) Incline MG Press
40 x 10
130 x 8
180 x 8, 8, 8, 6
1b) Euro 2HP
105 x 5
145 x 3, 3
175 x 1, 2, 2, 2
Added a MM band and stood on it
105+MM x 5
155+MM x 2, 2
2) Red Rafter Pinch Curls
15# @ 3.5" x 10, 10, 10
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