Wednesday, March 30, 2011

Vulcan Set Training & Week 3 Bench

March 29, 2011

Did a little set training with my Vulcan as I suck setting it at higher levels bad. I can easily set my 3.5 and not to bad my 4. Vulcan 10 is tough.

Level 6 x 1/1

Level 9 x 1/1, 1/1

Level 10 x 1/1, 1/1, 1/1, 1/1


March 30, 2011

Bench Press
45 x 10
135 x 5
190 x 5
215 x 3
240 x 8 (304)

DB Row
112 x 10, 10, 10, 10, 10

a) DB Skull Crushers
35# x 15, 14, 14, 9

b) DB Zottman Curls
25# x 15, 15, 15, 15

Tried some plate hula's for Jedd and the Diesel Crew but my flexors are still way to fried.

2x25's x 1 (pinched my shirt and dropped), 10 way to fatigued. Will try again in a day or two.

Monday, March 28, 2011

Week 3 - Pulls

March 28, 2011

CV Pulls
135 DO x 5
225 DO x 5
325 DO x 5
365 DO x 3
410 DO x 2, RG x 5 (505)

A) Axle Lockouts - pin 5, just above knees
393 RG x 10, 10
353 RG x 10, 10, 10 last two sets I changed my hand alternation

B) Crunches
BW x 12, 12, 12, 12, 12

Friday, March 25, 2011

Week 3 - Shoulders

March 25, 2011

Seated DB Shoulder Press
25 x 10
60 x 5
70 x 3
75 x 8 (95)

Towel Chins
BW x 3, 3 Hurting the elbows a bit

Zottman Curls
25# x 20, 20

Shoulder Shocker
45# and 10#
2 sets of 15

And at work today I did a bunch of choked GM closes @ 20mm, about 15-20.

Thursday, March 24, 2011

Week 2 - Squats

March 23, 2011
 
Squats and high protien levels might not be the best combo, at least not protien then squats. I thought I was going to leave a trail after a few of my reps, especially on my main work set. Gas definitely cost me one or two reps. A guy shouldn't have to worry about blowing his guts out at the bottom of a squat.
 
Squats
45 x 5
135 x 5
260 x 3
295 x 3
330 x 6 or 7, lost concentration (395 for the 6 rep count)
 
Vulcan
3 x 5/5
6 x 3/3, 3/3
R - 10 x 1
L - 10 x 4+n
 
I'm sooooo goddam shitty at setting this thing. I'm good for lots of closes if I get it into position. Buggered both elbows for a while with these sets. I think I need to do some sets where I just "set" the gripper.
 
Squat
175 x 10, 10, 10, 10, 10
 

Wednesday, March 23, 2011

Some Pinching

March 22, 2011
 
I need to get back to my pinch focus and it shows. I'm not sure if my hands/arms were fatigued from the night before but all I know I didn't have the best of pinch workouts. I did however have a good workout. The one thing I tried was my wide pinch trainer for swings. I like this movement. A guy really has to clamp down so it doesn't come flying out of your fingers at the top of the movement.
 
L Blob Pull
40# EW x 5/4
R - 40# HW x 5
L - 40# HW x 1, EW x 3
45#EW x 7/2, 5/3, 7/2
 
Jumpstretch band Blob Deload
Mega Mini - 3/3 Last rep with my left I pulled it right out of the band
Mini - 1/1, 3/3, 2/2  Pulled as high as I could and held
 
Wide Pinch Trainer Swings (4" HSS)
38# x 3/3, 5/5, 3/3
 
Standing Behind the Back Wrist Curls
45 x 20
135 x 12, 12
155 x 10

Tuesday, March 22, 2011

Week 2 - Bench

March 21, 2011
 
1a) Bench Press
45 x 10
135 x 5
180 x 3
205 x 3
230 x 8 (291)
 
1b) DB Row
112 x 12, 12, 12
 
2a) Hammer Curl
45 x 10, Seated - Alt x 8, 8
 
2b) DB Skull Crushers
45 x 5, 5, 5

Sunday, March 20, 2011

Pinching and Deads

March 17, 2011
L Blob
40# x 5/5
45# x 5/3, 5/3

Attempt 3x25's (4-3/8")...nope

Blob50+5# assists and negs
1/1, 1/1

5 x 10's...nope

I was having a TON on pain in my bicep tie-ins. I just couldn't do anything. I also held off my Friday pulls until Saturday due to this pain.

March 19, 2011
Conventional Deads
DO 135 x 5
DO 225 x 5
DO 300 x 3
DO 345 x 3
385 DO x 3, RG x 6 (500#)

Axle Lockouts 6"
213 DO x 8
303 DO x 6, RG x 2
393 RG x 10, 10, 10

Wednesday, March 16, 2011

Week 2 - Shoulders

March 16, 2011

Seated Double Dumbbell Press
55 x 3
65 x 3
70 x 9

Towel Grip Chin-ups
BW(255) x 5, 3, 3

Shoulder Shocker
35# & 10's x 15, 15

Tuesday, March 15, 2011

Wrist Work

Wrist Developer - Orange Spring
1 x 5/5
2 x 5/5
3 x 5/5
4 x 5/5
5 x 5/5
6 x 3/3
7 x 3/3
8 x 1/1
9 x 1/1
10 x 1/1
11 L x 2, R x miss
12 L x 1

Hercules Bar Extensions
25# x 20, 20, 20, 20, 20

8# Sledge Finger Walk
1/1, 1/1

8# Sledge Deviations
14" x 5/5

110315 Wrist Developer Lvl 12, Orange

Squats, Squats, Vulcan and Squats

March 14, 2011
5-3-1 Week 1, Squats
 
All of my usual squats are with a slightly wider than shoulder width stance, no belt or straps unless mentioned and are to the floor.
 
1a) Squat
45 x 5
135 x 5
240 x 5
275 x 5
310 x 7 I think I had more but was mentally off
 
1b) Vulcan Gripper Parallel Set
3 x 5/5
6 x 5/5
R - 9 x 11+n, 6 x 7+n
L - 9 x 10+n, 6 x 11+n (had a short rest between sets due to conversation)
 
2) Squat
165 x 10, 10, 10, 10, 10
 
3) Green (Average Band) GM's
I was intending on doing 5 sets of 10 here as well......nope hahaha!

Friday, March 11, 2011

Week 1 - Bench

1a) Bench Press
165 x 5
190 x 5
215 x 10

1b) DB Row
112 x 12, 12, 12

2) Hammer Curls
45 x 10
55 x 5, 2

3) Double DB Laying Skull Crushers
45# ea x 5, 5, 5

Relieving some frustration

A fairly easy phonebook from yesterday.


Thursday, March 10, 2011

Prehab-Rehab

Some prehab-rehab for my forearms and wrists.

Hercules Bar Extensions
25# x 20, 20, 20, 20, 20

Sledge Finger Walk
8# x 3

Sledge Wrist Deviations
8# @ 10" x 6/6
8# @ 14" x 5/5, 5/5

Wednesday, March 9, 2011

Week 1 - Deads

Conventional pulls with my awesome rogue bar.
135 DO x 5
280 DO x 5
335 DO x 5 should've been 325
365 DO x 3, RG x 7

Axle Lockouts 6" from #6 pin
213 DO x 8
303 DO x 3, RG x 5
393 RG x 8, 8, 8

Choke and peel some Aristocrats.

Tuesday, March 8, 2011

5-3-1 GO!!

Mar 7, 2011
 
Feeling to damned bagged lately so I'm going to 5-3-1 with the boy.
 
Seated Dumbbell Press (not enough room to stand)
62# x 5
67 x 5
72 x 5
 
Round the World
2x35's x 45min (3/4 around)
 
Shoulder Shocker
35# & 10#
2 x 12

Sunday, March 6, 2011

A Pinchy - Some New Stuff in the Mix

I've been tinkering with my Wrist Developer over the past week and man do I ever love it. Probably my favourite thing about it is not having to re-wrap stock to bend. I can get hit after hit as quick as I want and I think that'll do a lot to help develop tendon strength, that an it being reactive because of the spring and really having to hold the hits to move forward. So far I've gone up to level 8 with my orange spring when I first got it, now I'm more interested in getting some reps in for the time being.

Man my thumbs take a bit to warm-up!

L Blob Pulls
40#EW x 3/3, 3/3
40#HW x 3/3
45#EW x 3/3, 3/3

Blob50+5# Assisted Lifts & Holds
3/2, 3/2, 3/2, 3/2, 2/2

Attempt at 5 x 10's....fail

Around the Worlds
2x35's(3") x 60min, 50 min, 40 min. These frigging fried me!

Deck of Aristocrats

Wrist Developer - Orange Spring
1x5/5, 2x3/3, 3x3/3, 4x1/1

Finger Walk
8# x 1/1
6# x 1/1

Sledge Head Wrist Rotations
12# x 5/5 To easy

Thursday, March 3, 2011

Got my Wrist Developer

Legs and my heart weren't into doing anything last night but I did get my DH Wrist Developer.
So far I think I'm going to really like it. Didn't twinge my elbow or anything. I ended up working up to level 8 with the orange spring fairly easily and will throw on the black spring later to get a truer comparison to the gold. I've got a wasp as well but I think it's extra stiffness will give me weird results playing on the bottom range of the thing.

Tuesday, March 1, 2011

Squats and Stuff

February 28, 2011
 
Well last night I decided to try tearing a deck of Aristocrats and they went pretty easy. Today at work I did 2 decks of Bee's that were sitting in my desk, did a deck of Bike's when I got home and another couple of decks of Aristocrats during my squats. My thumb webbing is SORE hahaha!
 
Well it was supposed to be squats and pinching but the damn cards shot my pinch ability. I started to feel a bit nauseas as well so I didn't do a huge workout and terminated my squats early. I'm still working on rehabbing my left elbow as well so pressing and rows are still out of the picture.
 
1a) Squats
45 x 5, 135 x 5, 225 x 5, 265 x 5, 5, 5, 5
 
1b) EZ Reverse Curls
85 x 10, 10, 10, 10
 
1c) EZ Laying Skull Crushers
85 x 10, 10, 10, 10
 
2) Light Heavy Hammer Rotations
5# x 10, 10, 10, 10