Sunday, October 31, 2010

101031 HWFD 1st Workout

101031 1st LHFD Workout

101031 1st LHFD Workout

101031 HWFD 1st training day

October 31, 2010 HWFD & Light Hammer

Had 2 throws yesterday when I finally put weight on the apparatus.

Today's efforts:
15' stayed behind trig
18'-9" toe went over 3"
17'-3" toe went over 4"
17'-7" stayed behind
13'-4" over trig
15'-9" good
13'-10" the ring slipped
14'-5" behind trig, diminishing returns so I stopped.

Light Hammer
34' crap throw, tried to muscle it out
48' felt really good and flew nice. I made a effort on the straight arms.
55'-6" felt awesome, threw nice. Very straight arms and better hips.

My Throwing Hammer Trainer

Saturday, October 30, 2010

Weight Throws and Grippers

Played with my 56# Weight for distance using the technique I saw on Bens last throw video. Grabbed a hammer and plan on getting some throws in later as well.

Aarons gripper program.

Heavy Weight for Height & Distance

Dario - Standing Caber toss, Glenisla Scotland


Thursday, October 28, 2010

Huge Bastard & Magnificent Bastard Attempt

Oct 28, 2010 FBBC Magnificent Bastard Attempt

Oct. 28, 2010 FBBC Huge Bastard Cert. Submission

7 Scientific Reasons a Zombie Outbreak Would Fail (Quickly)

I thought you might be interested in reading this:

7 Scientific Reasons a Zombie Outbreak Would Fail (Quickly)

Let's pretend for a moment that zombies are real (as if half of you weren't already daydreaming about that very thing). Have you noticed how most zombie movies take place only after the apocalypse is ...

Read More

Sent from The Cracked Reader


Jason Steeves

The 6 Creepiest Places on Earth (Part 2)

I thought you might be interested in reading this:

The 6 Creepiest Places on Earth (Part 2)

In Cracked's continuous effort to make your local haunted house look like a boring pile of dog turds, we once again present the creepiest real places on Earth. Whether it's due to their bizarre histor...

Read More

Sent from The Cracked Reader


Jason Steeves

Wednesday, October 27, 2010

Oct 27, 2010 FBBC Golden Bastard Cert. Submission

This Weeks Bastard Cert. Submissions

A Bastard, Shiny Bastard and a Golden Bastard :-)

Apparatus for Weighted Throws

Big Red Rock Protection

I forgot I had a chunk of this stuff. It's rock protection for pipeline line pipe. I think it'll be nice to use for doing horseshoes in the future :-)

Grippers and Hammer Curls

October 26, 2010

Did Aaron's gripper program and a bunch of hammer curls holding a towel affixed to a kettlebell.

My CNS was still a bit cooked from the recent bending so I didn't get my best workout in. I'll hit it again on Fridays bench day and it should go much better. I want to kill another golden bastard and catch it on video so I can submit it fairly soon but this bending keeps buggering up my grip....priorities, priorities!

Tuesday, October 26, 2010

My Magic Sack

This thing is sweet! It's filled with wheat or beans, chuck it into to microwave for a couple of minutes then it can be draped over the back of the neck and traps. The heat sure feels good. It can be put into the freezer as well and used as a cold pack which would be awesome in the summer heat to help a guy cool off.

They make pads and rolls as well. I want to get a pad for my forearms and low back.

Monday, October 25, 2010

Oct 25, 2010 Shiny Bastard

Logbar & Stuff

Yesterday bent a bastard and a golden bastard for fbbc certs but my video cut out early on the golden.

Today at my 3:00 coffee break I bent a shiny bastard for a cert submission.

After work standing in the snow:

Highland Hammer throw rotations
17.5# x 10/ea way

8" Logbar
155# x 5, 5, 5
165# x 5, 5

Man I'm loving logbar clean & push presses. It sure feels like a very complete, complex exercise.

Aaron's gripper program.

101024 FBBC Bastard Cert Submission

Friday, October 22, 2010

Close grip bench and upper body assistance

Going to lay off of grippers for a couple of days.

Close Grip Bench
45 x 10
135 x 10
1a) 185 x 5, 5, 5, 195 x 5, 205 x 5

1b) 1 Arm Dumbbell Rows
130 x 8, 8, 8, 8

Some 45's almost right back to where it was at my strongest. One things for sure, grip lasts!

Starting to find my bench groove again but I'll keep it coming nice and slow for a couple more workouts. Overall feeling pretty good.

Thursday, October 21, 2010

Gripper Workout #5 Attempt

Well I went to do my gripper workout. I'm off by a day but if I go tomorrow it'll be back on track with doing it coinciding with my core workout.

Anyways, I worked through my warmup sets and knew immediately once I attempted my first work rep this workout would be crap so I terminated the rest of the reps and sets to commence again tomorrow.

Thickbar fries the crap outta my forearm flexors and I'm still feeling the effects of last nights workout. I really feel that the reason I get so sore is that my weak link is my flexors so I'll continue to work them hard.

Wednesday, October 20, 2010

Deads and Such

> Plate wrist curls @ work
> 4" 150# blind flange x 5s x 12
> @ home
> DO Axle Conventional Dead
> 123 x 5
> 213 x 5
> 263 x 1
> 283 x 1
> 293 x 6"
> 263 x 2 plus long hold, 2+hold, 2+hold
> DO CV Deads
> 225 x 5
> 315 x 3
> RG CV Deads
> 405 x 3, 5,
> I've lost a TON of pulling power! Time to get pulling lots again baby!!
> 46# Legacy blob pulls (r/l)
> Easy way x 1/1 came easy
> Hard way x n/n
> Easy way x 1/n, n/n
> Front Sledge deads
> 25# plate rim hold hammer curls

Tuesday, October 19, 2010

Gripper experiment workout #4

Didn't do grippers last night as my hands were fried but did Aaron's gripper experiment tonight. Probably could've used another days rest.

Monday, October 18, 2010

Logbar and Such

8" Logbar Clean and Presses
155# x 1, 2, 3
165# x 1, 2, 3
175# x 1, 2, 3

Bunch of 45# hubbing between sets.

2HP @ 48mm
App + 50# x 5, 70# x 5, 90# x 5, 95# x 5, 100# x 4, 110# x 1, 2+hop, 120# x 2"

Aaron's gripper experiment.

Sunday, October 17, 2010

Stone Rows

Still sore from yesterdays bending throughout my whole body. I intended on doing logbar C+P and some stone work but frig I'm sore. I ended up doing some stone rows while I had my dog out back for a poop.

Stone Rows
155/65 Atlas Stone 5 sets of 3

I really felt these in my biceps, especially on top of the bending.

First Shiny Bastard to 2.25"

DO Bending & Grippers

Had a tough time getting energy yesterday but got some bending PR's in and some solid gripper work.

DO 1" Wraps
1 - 6 x 1/4" gr8 triangle
2 - 7 x 5/16" Steelworks CRS

DO IM Pads & 1" leather outers
1 - Golden Bastard, PR, Went super fast, under 2"

1 - Shiny Bastard, PR, Went quick but held up on the final crush, 2-1/4"

Overall pretty happy with the bending.

A. C. gripper experiment.

Thursday, October 14, 2010

Quick 2HP Workout

Did some quick lifts after work.

Apparatus plus 50# x 5 to finish

Wednesday, October 13, 2010

Wednesday Core Workout

Still working up slowly to get back at er full bore.

At work I did a crapload of wrist curl variations with a 40# kettlebell, probably 150-200 reps of standing wrist curls, full seated wrist curls and variations of AW wrist curls performed holding a towel fastened to the weight. I also did some plate curls with a 4" 300# blind and a 3" 900# blind.

At home after supper:

1a - Squat
135 x 5, 225 x 5, 245 x 5, 265 x 5, 5

1b - L Blob negs
45# x 5 x 1 fourth hovered R, 5th 4" R/2" L

2a - 1" V-bar
97# x 5, 142# x 1, 187# x 1, 232# x h/-, 1/1

2b - more 45# L blob
R - n, 2", n
L - n, h, n

Gripper work ;-)

I'm thinking I may do for my core lifts have Monday logbar, Wednesday squat and Friday deadlifts to get back into gear.

Monday, October 11, 2010

Logbar and Grippers

Late workout. Went and picked up my logbar from my sea-can. 

8" bar 155#
clean plus 5 press, clean plus 5 press
Clean and press 3x3

Aaron's gripper work...smoked!!

Friday, October 8, 2010

Active Recovery

My legs were stinking killing me last night but feel great today after doing some active recovery. I first did this when doing Rippetoe's Texas Method and it worked really well.
Thursday October 7, 2010
1a) ATG Squats 5 sets of 10 @ 135#
1b) MMS Grippers
Right - #2 x 5, #2.5 x 3, RB260 x 1, 1
Left - #2 x 5, #2.5 x 3, RB260 x 3/8", 3/8"
Choked Gripper Right - Elite @ 20mm x 1, 1
2a) Hammer Curls w/Grip4orce Hard
40# x 10, 10
2b) Leaning bodyweight tricep extensions..barbell on rack, squat height..lower head/body past and use triceps to lift up
BW x 25, 25
I tried to use a gripper after the Grip4orce......nada. Hahaha! First time using them. I wish they grabbed the bar better. I had them folded over themselves to bite the bar.

Thursday, October 7, 2010

Getting My Ass Back in Gear

Well lets see how this remote updating goes. So as you've probably guessed it I've been pretty damn slack for a while now. I've continued some minor gripper work and bending over the summer but that's about it. I can kill a red nail DO in 1" wraps in about 15-20 seconds and have been twisting up some decent shoes but've been consistently failing at about 170' or so. My card tearing is crap right now and I think the choke method I was using ended up buggering my one finger tendon. I'm better now but I don't want to reinjure it.
I ended up moving this summer to my fiancee's place so the basement got packed up in the process. A few days ago I put in my saw tooth rack and bench, grabbed the axle and one Oly bar so I could get cracking again.
Gripper wise I guess I've been hitting them more about 2-3 weeks ago and am at my strongest ever surprisingly. I can close my GM's left handed now and am narrowing in on my Elite right handed.
I'm also looking into getting involved with the Highland Heavy Athletics/Events in nearby Red Deer, Alberta as I think it looks like a hoot.
I'm also looking toward possibly putting on a grip/handstrength contest next spring under Jedd Johnson's new orginization once we know more about it. This would allow people to qualify to compete in some form of North American Championship I'm thinking. Events I'm thinking about having so far include:
  • Parallel Set Grippers - Max Calibrated Weight
  • Euro/2HP - Rising Bar
  • non-IM Axle - Either weight or reps
  • 1" V-Bar - Rising Bar, may be cut for efficiency
  • Sledge Lever - May be cut for efficiency
  • Medley - Most items bent, lifted, twisted, carried within a set time
Anyways Mondays was my first barbell workout to get back into things:
At work did a bunch of gripper work and closed my hard RB260 and all 3 of my #3's
Axle C+P
123# x 8, 6, 6, 6 Nothing to major, just getting back :-)
1" V-bar
Singles to 232#, lost a bit here
45# plate hubbing
A bunch of floating and assisted lifts but did manage to get a couple of full pulls lefty eventually
Tuesday's Workout
ATG Squats
Up to 225# for 4 sets of 5, felt really strong but dammit am I ever sore even writing this today Hahaha
Bench Press
Up to 225# for 5 sets of 3
Dumbell Rows
115# for 5 sets of 8?
Sledge Levering
8# x 2 x 5
Sledge Front Penny Lifts
8# x bunch
Wednesdays Workout
Axle Shrugs
123# x 15
213# x 15
303# x F...>< Dammit!
Sheild Casts
8# Sledge till tired, felt great on the shoulders and wrists :-)