Tuesday, January 31, 2012

Pressing, Pulling and TORQUE!!!

January 31, 2012


1) Seated BTN Press
45 x 10
105 x 5
155 x 3, 3
185 x 1
190 x 1, 1, 1, 1, 1, 1
135 x 11

Before Supper

1a) Bench Press - Narrow Grip
155 x 5
250 x 6, 6, 6, 6, 6

1b) Deadlift - CV
265 x 5
405 x 2
475 x 2

2) BB Row - 45' Back - 1 second hold at top
225 x 5, 5, 5, 5, 5

3) Reverse Bend for David Horne's TORQUE!!
166.3K @ 6", 6" gr5 - 2h 73'

4) Plate Curls
25# x 8, 8, 8

5) Wrist Rocker
1.2# x 100 EW/BH
1.2# x 50 Ext/BH

Well I didn't have any high hopes for my shoulder pressing today. Either I slept wrong or had the bar off a tad doing front squats yesterday. I woke up at about 4:30am with my right rotator cuff just killing me. Pounded some ibu and it seemed to help but was still pretty stiff throughout the morning. Did a bunch of band work and it seems that it helped me a lot today.

Bench is still progressing well both on the medium days and the heavy so that's making me happy. Deadlift is another story. I think I just do to much work on these pressing days to have the real energy required to pull. I think on Saturdays I'll deadlift or do a variation and Wednesdays get some assistance work in.

I also recieved my package of steel and wraps from David Horne for his TORQUE!! bending list. Steel is calibrated and sold by David, thin suede (also from David) that's harder than IM pads, wraps touching, reverse in 30 seconds. I've got some 10mm bars in the batch and Christ they're big lol! I started with just one of the gr5's and I'll go for an 8mm next week.

Monday, January 30, 2012

Blobbin', Grippin', Bending, Tearing, Squatting and Pinching.....Well that sounds interesting Lol!

January 30, 2012


1) Blobbing - York 50
Iso's x 5
Assisted by the Side x 1/1, f/1
Rebounding to Failure x 3

2) Reverse Bend - 1" Suede - Right Lead
Tree Island 60d

3) Cornered a deck of fairly tough China cards

4) Choked Gripper - 20mm - Seated - Assisted closed misses
IM#3 x 1/vn,1/.25", vvn/.25",1/.25",1/.25", vvn/-

Before Supper

1a) Front Squats
45 x 5
165 x 5
265 x 5, 5, 5, 5, 5 - Iron Z/Tread

1b) Saxon Bar - Sumo
155 x 5
185 x 5, 5, 5, 5, 2 - Pooped

Saturday, January 28, 2012

10 Articles from Anthony Ditillo - Garage Gym

Chris Beardsley of the Garage Gym blog put in the effort of compiling and giving a brief commentary on each of these 10 articles from Anthony Ditillo. Chris does an exceptional job of researching fitness, strength, diet, sleep, stress, etc., compiling it and helping bring it to everyone through his blog.

Articles: http://www.thegaragegymonline.com/2011/03/09/top-10-articles-anthony-ditillo/

Friday, January 27, 2012

Pressing, Grippers and a 2" FBBC Crusher

January 27, 2012

1a) Seated BTN Press
45 x 10
105 x 5
160 x 5, 5, 5, 5, 5

1b) Grippers - MMS
IM#1 x 5/5
RS IM#2.5 x 5/2, 7/2 - Elbows got a little ouchy so I stopped

Before Supper

1a) Bench Press - Close Grip
155 x 5
235 x 3, 3
275 x 1
285 x 1
295 x 1
300 x 1, 1, 1, 1
205 x 13

1b) 2" FBBC Crusher - Pulls - 1st Time
Right - 100 x 5, 125 x 3, 3, 140 x 1, 145 x 1, 150 x 1, 1, 1, 145 x 1, 1, 100 x 20, 20
Left - 100 x 5, 125 x 3, 3, 140 x 1, 145 x 1, 1, 150 x 1, 0.5, 145 x F, 1, 100 x 20, 20

Presses felt spectacular. I'm stoked with the gains I'm making. All reps were very smooth and felt easy.

I like the crusher! Once I get a bit more work in on it and it seasons some the weight should go up significantly.

Slayer Goes To Church

Thursday, January 26, 2012

Blobbin', Squattin' and the Saxon

January 26, 2012

Blobbing with the York
Iso's x 5
Thumb assisted picks 1x side, 1x bottom
Rebounding to failure x 2

Before Supper

1a) Back Squat
45 x 5
135 x 4
225 x 5
315 x 5, 5, 5, 5, 5 Belt & Sleeves

1b) Saxon Bar Pulls - Sumo
155 x 5
180 x 5, 5, 5, 5, 5 + long hold on top of last rep

2) Plate Wrist Curls
25# x 5/5 Top half reps
25# x 5/5 Full Reps w/ assist

3) Wrist Rocker
2.5# x 75 each way, moderate speed

Well deloading tonight so I just went with moderate/medium workload. Squats felt super easy. All reps were rock bottom and I did the first two work sets with a good pause at the bottom.

Saxon bar 2HP felt great. I completed usually the first 3-4 reps of each work set touch and go.
Mad frigging respect to Josh McIntyre and his crazy wrist strength! He's a PL and not a puller and is doing crazy reps with plate wrist curls and plate curls.

Finished off with some wrist rocker work to get some blood into the forearms and to work the wrists a bit.

The Lovecraft

Solitary Fitness

I received a copy of Solitary Fitness today by Charles Bronson, baddass. On a precursory glance it looks like a good read plus a couple of extra chapters I wasn't quite expecting lol!

Wednesday, January 25, 2012

Whatever Day: Axle and Reversing

January 25, 2012

1) Axle Hang Cleans
123 x 3
153 x 2, 2
158 x 2
163 x 2
168 x 2, 2 - That's enough. I'm supposed to be deloading and was feeling it in my biceps like last night.

2) Reverse in IM Pads Touching
FBBC 1/4" x 7" Square - 2H 11'
Didn't feel good at all. Should've left it be.

Tuesday, January 24, 2012

Another Pressing Day

January 24, 2012
Before Supper

1) Seated BTN Presses
45 x 10
105 x 10
155 x 3, 3
175 x 1
185 x 1, 1
175 x 1

2) Bench Press
155 x 5
250 x 5, 5, 5, 5, 6

3a) Band Hammer Curls
MM x 50, 25
3b) Band Tricep Pressdowns
MM x 25, 15

Well I had the intention of doing the BTN work at lunch but I was just feeling bagged. When I went after it before supper I was still feeling sapped and it showed on the overhead singles. I just couldn't get psyched up for any of the attempts and my arms were feeling beat up.

Bench felt really easy and I didn't push it, just got the reps in. Biceps were feeling really thrashed towards the end so I did the band work to get some blood in there. It always makes me feel a ton better.

I think I'll do a bit of a deload for the rest of the week. I'm starting to get a few aches and niggles. Medium and light effort coming up and I may take my whatever days off.

Monday, January 23, 2012

Blobbin', Squats, Mr Saxon and Wrist Rocker

January 23, 2012

Iso's w/Blob50 x 4
Rebounding w/Blob x 4 to failure
I was getting some really decent holds on these. Could really feel the pinkies digging in. My left id definitely stronger on wide pinch as well.

Before Supper

1a) Front Squat - Rock bottom
45 x 5
165 x 5
Tried my new Inzer Iron-Z Wraps. First time with knee wraps as well.
245 x 5 Cross&Bow, 5 Tread, 5 Tread
265 x 5 Tread, 5 Tread - Wow! Boing!Can't wait to try these with heavy back squats for singles.

1b) Saxon Pulls - Sumo - Heavy
155 x 5
170 x 3, 3
205 x 1, F Pinch was crap and I was sweating bad. I think I fried my forearms and hands with the Vulcan and WD work yesterday. I think I'll also move my heavy pinch to my heavy squat day and medium with the medium squat day just to keep the reps/supersets balanced.

2) Wrist Rocker
2.5# x F x 75, E x 50
2.5# x F x 75, E x 75

Decided to dig out my wrist rocker and work on some rehab/prehab. Better get on it. Last night I had the TENS on my flexor for my left ring finger as it was tight and bugging me, still is but not to bad.

Sunday, January 22, 2012

With the voice of Morgan Freeman

10" x 3/8"/10mm Braced Spike Bend

Suicidal Tendencies - Trip At The Brain

Vulcan V2 Gripper - How far my hand sits back to set

Here's a couple of pictures just to illustrate how difficult it is for me to set this gripper. My index and middle fingers can't even begin to wrap or assist with the set until I can force it back almost an inch then it's quite a fight to get the next two on and to change my grip on the setting hand so I can use more of a knuckle/thumb combo to help the set.

And a view from the back. When I'm actually doing a close my fingers are back a bit further yet.

A World of Grip Workout :D

January, 22, 2012

1) Vulcan V2 - Black Spring - MMS
L3 x 2, L6 x 2, L7 x 2, L8 x 2, L9 x 2, L10 x 2, L11 x 2, L12 x 2, L13 x 2, L14 x 2, L15 x A, A

L3 x 2, L6 x 2, L7 x 2, L8 x 2, L9 x 2, L10 x 2, L11 x 2, L12 x 1, 1, 1

2) Wrist Developer - Orange Spring - Seated
L1 x 5, L4 x 5, L7 x 5, L10 x 3, 3, A

L1 x 5, L4 x 5, L7 x 5, L10 x F

A fight and a half setting the level 15 on the V2. I'm positive though if I can clean up my set with the bugger I'll jump another couple of levels easy.

Did the WD work seated to really emphasize my wrists and such. Left elbow was a little niggly so I didn't want to push it to hard. Who knows, maybe my right hand lead will catch up now lol.

Saturday, January 21, 2012

Whatever Day: Pulling Stuff

January 21, 2012 - 2ish

1a) DO Axle Pulls - Sumo
143 x 5
213 x 3, 3
273 x 1
283 x 1
293 x 1, 1, 1, 1

1b) Rack Pulls plus a shrug at the top of each rep - Pin 1 - 7" Lift
315 x 5
405 x 3
495 x 3, 3, 3, 3
545 x 2

1bb) DB Rows - No humping, straps, etc.
147 x 8, 8

Decided to try on my singlet today for my workout for the first time......weird.

I think dropping down to pin 1 on the rack pulls is going to have better carryover to my regular pulls. It equates to a 7" lift and feels like it's right around where my sticking point is. The 495 reps were also feeling much tougher than they should've. Prior to the 3rd set I put some talc on my thighs and that made one helluva difference! The weight flew up.

I thought it was the talc but as I'm writing this maybe not; my thumb-pads are super smooth right now. It was making it difficult on my last two axle sets. I even went and washed my hands and reapplied chalk but it seems that I've just wore the texture right off.

Friday, January 20, 2012

Mikhail Koklyaev - Believe

Pressing and Vbar Weirdness

January 20, 2012 - Before Supper

1) Seated BTN Press - Med Day
45 x 10
105 x 5
155 x 6, 6, 6, 6, 6

2a) Bench Press - Narrow Grip
155 x 5
235 x 3, 3
275 x 1
285 x 1
290 x 1
295 x 1, 1, 1, 1, 1, 1
205 x 12

2b) 2" V-Bar
125 x 5/5
150 x 3/3, 3/3
180 x 1/F, 1/1, 1/1
175 x -/1

Well I'm really happy to keep progressing this smoothly with all of my lifts, especially the triple progression on the bench. A little bit of my past; I used to hate the bench and squat. My staples were deadlifts, weighted dips, pull-ups and incline db presses. There's be a few other things threw in there but those were my faves. It's only been the last couple of years that I've decided to put some focus on to those lifts when I resumed lifting again. More and more things keep clicking every time I do it now, little subtleties.

Tonight's big one was to let the barbell track back up towards my head as I press up. Not all the way mind you but a bit. Waay stronger. I'm not sure where I got it in the past (probably Ripp) to keep the bar straight up and down but that's what I was doing. Doing partials with heavy weight really showed me how the bar wants to move. When it's on the pins it won't go anywhere if you're trying to line it to go straight up. Giver hell and let it go and it tracks back, the strongest path.

Now for tonight's bit of weirdness. I started doing my 2" vbar training tonight for the first time in ages. I had intention of hitting 5-10 singles the same as my benching. My left hand on it's last pull I heard a loud pop type noise which I'm not sure if it was my hand or the weight's dropping. It felt just like electricity had shot through my hand and up my arm. Scared the hell out of me. My are went numb for about a minute and I just kept articulating my hand, wrist and elbow hoping I didn't frig up a tendon or ligament. Luckily the sensation came back. I wasn't sure If I was going to continue to bench or not but I gave it a go and it was okay but I left that vbar alone for the rest of the workout. As soon as I came upstairs I popped some ibu just in case I've got some niggles awaiting me.

My new Inzer Wraps

Thursday, January 19, 2012

Back Squats, Saxon Bar and Some More Pinching

January 19, 2012
Before Supper

1a) Back Squats - Oly Bar - Heavy
45 x 5, 5
135 x 5
215 x 5 was supposed to be 225 but didn't read right
335 x 3, 3
405 x 1
415 x 1
425 x 1, 1, 1
270 x 5 my hand got caught up in my safety chain at the bottom and buggered me up so I stopped there. Feeling very easy though.

1b) Saxon Bar - Sumo Pulls - Med
155 x 5
175 x 5, 5, 5, 5, 5

Hubbing a 45 x 3/2, 5/5

My TTK w/10# x 5/5, 5/5

Squats are feeling really good and continue to go up. I was really hoping my knee wraps came in today to try but apparently it's not the 20th today lol.

My IT bands were a bit tight so I hit the foam roller for a bit before kicking off tonight's workout. Didn't do fak all. The tightness left for the 2nd set at 335 so I think that's the only cure. Funny I don't recall them bothering me with SSB squats.

I also had a bunch of pain in the left elbow getting into position. Did some different pull aparts and they seemed to help a little.

Took it easy with the Saxon bar and had reps left in me. During the hubbing and TTK I was getting cramps in the middle of my hands. I listened. That's enough pinch for today.

My extensors are also plagued by DOMS today from the axle cleans yesterday. Neat!


Grippers and a Blobbin'

January 20, 2012

Gripper drop sets
R-GNC200 x 14+n, IM2 x 4+n
L-GNC200 x 3+n, IM2 x 6+n - Bad set with the 200

R-GNC200 x 8+n, IM2 x 3+n
L-GNC200 x 5+n, IM2 x 2+n


Blobbing with the Blob50
Iso's x 3 for 7-9 seconds each
Ramp drags 11" high x 29.75" long x 1 good right, 2 good left. Couldn't get any more.
Couch rebounding - 3 sets to fatigue

Wednesday, January 18, 2012

Whatever Day: Axle Hang Cleans

January 18, 2011 - Noon

Axle Hang Cleans
123 x 3
153 x 3
173 x F, F
153 x 3, 3, 3, 3, 3

Well it seems as though yesterday's deadlifts sapped a bit of my pop today. Well I guess I haven't cleaned in a while either so it's not surprising. I just couldn't get the wrists to break over with the 173 pulls so I just dropped back. Felt good and did the work in about 20 or so minutes.

Tuesday, January 17, 2012

Looking towards possibly challenging some of the APU IPF records

Looked into the Alberta Provincial APU-IPF records tonight.
So the APU, IPF record for 120kg, Master I

Squat - 220kg/485# I'm about 440# or better
Bench - 165kg/364# About 315#
Pull - 260kg/573# About 530# or better
Total - 635kg/1,400# Around 1,285#

I think I could definitely bring up my numbers damn close or better than by next year :D This'll give me something else to shoot for.

Bench and Pulls

January 17, 2012 - Before Supper

1) Bench Press - Med day
45 x 5
155 x 5
245 x 5, 5, 5, 5, 8

2) Deadlift - CV
265 x 5
405 x 1
475 x 1
495 x 1, 1, 1, 1, F Lost interest and mentally pooped. I should've done rack work. Maybe tomorrow.

Some Lunchtime Shoulder Presses

January 17, 2012 - Noon

Seated BTN Presses - Pinkies on rings
45 x 10
105 x 5
155 x 3, 3
175 x 1
185 x 1
190 x 1, 1, 1, 1
135 x 12

It's really clicking in these days just how much of shoulder pressing is a skill. Press lots and the press will climb!

Monday, January 16, 2012


V2 Gripping, Blobbing, Squats and Saxon Pulls

January 16, 2012


Vulcan 2 Gripper - Black
L3 - 1/1
L6 - 1/1
L7 - 1/1
L8 - 1/1
L9 - 1/1
L10 - 1/1
L11 - 1/1
L12 - 1/1, -/1
L13 - 1/-

Iso's x 5
Drags x 4 x 15-17

Before Supper

1a) Front Squat - Med
45 x 5
160 x 5
235 x 6, 6, 6, 6, 6

1b) Saxon Pulls - Heavy
155 x 5
170 x 5, 5
205 x 1
210 x 1, 1
215 x 1, 1, 1
220 x F Above knees
215 x 1, 1, 1, 1
155 TnG x 10+3, SG x 5

I shot a video for Parris as well showing how I use the bar.

Saturday, January 14, 2012

Whatever: Axle Pulls & Shrugs

1a) Axle Pulls - DO Sumo
143 x 5
213 x 3
263 x 3, 3, 3, 3, 3, 3, 3

1b) Shrugs
405 x 3
495 x 3
605 x 3, 3, 3, 3, 3, 3

Friday, January 13, 2012

Friday Presses

January 13, 2012

1) Seated BTN Presses - Med
105 x 10
155 x 6, 6, 6, 5, 5

2) Bench Press - Narrow - Heavy
155 x 5
235 x 3, 3
275 x 1
285 x 1, 1, 1, 1
290 x 1, 1, F
205 x 11

Well I don't think hammer curls the day before presses are good. I didn't feel any different all day today and then as soon as I started pressing my biceps and elbows really started tightening up and hurting my stability. I think this probably had something to do with last weeks crap workout beyond the just being sick. 

I also found a Canadian distributor for Inzer stuff so I ordered up some knee wraps to try and the matching wrist wraps. I haven't wore knee wraps before so I'm interested in seeing what they do. I'm not sure if I'll end up wearing them right away anyways. 

Thursday, January 12, 2012

Blobbin', Squattin', My Saxon and Some Curls

January 12, 2012

Blob work with my York 50.
5 iso's then 3 sliding sets, each about 13-15 slides per set before fatigued. I tried the second set on the carpet to see if it'd be harder than my rubber mat but it wasn't so I went back to the mat.

Before Supper
1a) Back Squat - Oly Bar - Heavy Day
45 x 5
205 x 5
305 x 3, 3
365 x 1
385 x 1
405 x 1
415 x 1, 1, 1, 1, 1, 1, 1 - I think I'll have to re-evaluate my 1RM as I think it's a fair bit higher than what I started these calcs with.
245 x 10 - That was enough. I could've kept chugging along but didn't feel like it.

1b) Saxon Pulls - Sumo - Med Day
155 x 5
170 x 7, 7, 7, 7
175 x 7 - TnG reps from the 3rd set on

Recline Seated Hammer Curls w/ Stiff Grip4orce
40e x 10, 10, 9

2x35's Pinch Negs x 1, 1 - My thumbs were pretty fried at this point but I figured I'd give it a shot. I might start throwing in some TTK or pony clamp pinches to finish of the thumbs on these days in the future.

Some Music

Here's some of the stuff I'm listening to right now. Not necessarily my all time favourites but what seems to be getting played a bunch lately.

Psychostick - Fun

Messer Chups - Russian, psychobilly madness

Leng Tch'e - RAGE!

FEAR - Good ol' Lee Ving

Slayer - No description necessary

Carnifex - :D

Dayglo Abortions - Still as fun as when I was 14

Electric Six - These guys are just frickin' funny

Dead Mans Bones - Surprisingly enough Ryan Gosling's band is actually pretty cool

Wednesday, January 11, 2012

Whatever Day - Cheat Curls, Grip, WD & Abs

1) Cheat Curls
115 x 3
140 x 2
165 x 2
175 x 2
185 x 2, 2, 2
200 x F Just didn't hit the groove for the last set. I'm sure I can get it though. 

2) Gripper
R GNC250 x 3+n, IM 1.5 x 19+n
L GNC200 x 5+n, IM 1.5 x 10+n

3) Wrist Developer - Orange
L1 x 5/5
L4 x 5/5
L7 x 1/1
L10 x 1/1

4) AB Roller x 12

2011 in Review

Well 2011 was a year to get back at it. I didn't do a ton of training in the last 3/4 of 2010 and I needed to get some work done to come back. For the main part of the year I did Wendler's 5/3/1 style of programming then worked with Adam Glass and the Gym Movements protocol from September on.

5/3/1 was good and I made good gains up until I stalled with my pressing movements. I found this very frustrating. I was eating good and putting in my effort diligently but I stopped moving forward. Next I went with Adams online and conference call based Super Strength coaching. I really enjoyed this and learned a lot. I made decent gains and started playing a lot more with variations of movements, rest periods and effort. In the end I didn't stick 100% with the program but I am continuing to use some of the tenets as I feel they are quite viable. I just have a problem not having at least some kind of guideline/program to work to.

Achievements I'm proud of hitting in 2011:

  • Pinched 2x35's
  • Pinched 5 loose dimes
  • Pinched my 50# Legacy blob
  • 67.5# Hub Lift
  • 187# on the Euro pinch
  • 25" x 5/8" A36 HRS Braced Bend for a World of Grip Cert
  • Tore a COSSD directory in half  6.5" x 8.5" x 3" Thick (1,578 pages)
  • Wrist Developer w/orange spring level 14
  • Reverse Bend in 1" suede 5.5" x 1/4" FBBC Square
  • Reverse Bend an IM Red Nail in 1" Suede
  • Double Underhand bend  6" x 1/4" FBBC Square
  • MMS my HG400, all of my #3's 
  • Oly bar squat 415
  • SSB squat 405
  • CV deadlift 515
  • Strict log press 200
All of the core lifts were from a while back and I'm confident I can beat any of them right now so that's a good feeling heading into 2012 with as well :D

Have a great year folks!

Tuesday, January 10, 2012

Pressing and Pulling - Back on Target

January 10, 2012 - Before Supper

1) Seated BTN Press - Pinkies on Rings, Thumbless
45 x 10
105 x 5
155 x 3, 3
175 x 1
185 x 1, 1, 1, 1, 1, 1, 1, 1, 1

2a) Bench Press - Narrow
155 x 5
235 x 5, 5, 5, 5, 9

2b) Deadlift - CV
265 x 5
405 x 1
475 x 1
495 x 1, 1, 1

Well I went into tonight's workout thinking I might not get my reps as I got very little sleep last night and felt really bagged and sluggish all day. This went away as soon as I got a set in and the Slayer playing. All of the weight tonight felt light but the sleep deprivation was starting to kick in during my last couple of work sets of pulls so I terminated them one rep short. No biggie.

The pulls were all going very fast until about mid-thigh where the bar would drag on my shorts and sweaty thigh. I think I need to continue the rack pulls and maybe talc the fronts of my thighs a bit for full pulls in the future.

I didn't get my gripper work in today but I'll hammer them hard tomorrow and start getting some axle pulls in on Saturday's whatever day.

Monday, January 9, 2012

Blobbing, Squatting, Mr Saxon and Stuff

January 9, 2012

Blob work - About 4-5 iso's then some drags. Feeling strong. I know I'd better be dominating blobs if I don't want to embarrass myself to much in Arizona.

Before Supper
1a) Front Squats - Med
45 x 5
160 x 5
235 x 5, 5, 5, 6, 6

1b) Saxon Bar Pulls - Heavy
155 x 5
170 x 5, 5
205 x 1, 1
210 x 1, 1, 1
215 x 1, 1, F (above knees)
155 TnG x 10, Snatch Grip x 4+2

2a) DB Row - Flat Back - No Humping
147 x 5, 5, 5, 5

2b) Reverse Axle Curls
83 x 7, 7, 7, 5

Well I pretty much slept all weekend. Saturday I was only up for a couple of hours during the day and maybe 3-4 in the evening and Sunday I slept in until 10 or so. I think all of this sleep really helped with my sickness and recovery. I'm still sick but at least I'm not hacking up a lung when I get up in the morning.

Blob work felt great and I feel confident it'll be in the air soon. I'm working with my slicker York Blob rather than the Blob50 as well.

Squats felt great. No tightness in my IT band or anything which can be an issue with me when I squat that has to work out in the first couple of sets.

Triple progression on the Saxon bar! Very happy with how my 2HP is responding. I'm really hoping to pull over 200# in March on the Euro.

The rest was just some more good work. I stopped at 4 sets rather than 5 as I felt I was done.

I'm getting pretty excited for the comp. as it's giving my training focus grip wise. I won't have a problem sneaking in all of the different lifts but I need to confirm with Aaron if the 2" V-bar is in so I know if I've got to train it as well.

Friday, January 6, 2012

Grip and Crap Press

January 6, 2012

Right - GNC250 x 1+n, IM1.5 x 23+n
Left - GNC200 x 2+n, IM1.5 x 12+n

Right - GNC200 x 5+n, IM1.5 x 9+n
Left - GNC200 x 1+n, IM1.5 x 10+n

Before Supper
1) Seated BTN Press - Pinkies on Rings
105 x 5
155 x 6, 6, 6, 5, 5

2) Bench Press - Narrow Grip
155 x 5
235 x 3, 3
285 x F for Fhaaaak!!!
275 x F for freaking Fhaaak!!!
205 x 8 Wide Grip

What can I say. This is effing ridiculous. My press is continuing to drop but I'm also still sick and would be lucky if I got four hours of sleep last night.

I didn't bother with the shrugs tonight as I was to pissed but I'll throw them in the mix for tomorrows whatever workout. It really bugs me though that both my overhead and bench press.

Anyways I can't wait to get back working out and feeling good to kick it off rather than the sweat and snot I've been dealing with.

I'm probably going to tone back the bending a bit and get concentrating on the grip again for the Arizona comp.

Thursday, January 5, 2012

Squats and the Saxon Bar

January 5, 2012 - Before Supper

1a) Back Squat - Oly Bar - Heavy
45 x 5
205 x 5
305 x 3, 3
365 x 1
385 x 1
405 x 1, 1, 1, 1, 1, 1, 1
245 x 12

1b) Saxon Pulls - Medium
155 x 5
165 x 7, 7, 7, 7, 7

1b) Seated Curl w/ Stiff Grip4orce
40e x 10, 9, 8

2) Treadmill Walk - 23:00

Really happy with doing worksets with 405 in the squat tonight. All of the reps felt relatively easy as well. I stopped one rep short just cause I had a bit of a weird sensation in my knee. Not painful, just weird so I figured why push it.

Saxon pulls all felt very strong and all reps were done touch and go with the exception of the first workset. More weight next time :)

Threw in some Grip4orce curls to get some more grip in then watched an episode of Venture Bros. on my iPod for my walk.

Oh, still sick as well.

Swing Wing Commercial (ca. 1965)

Getting bored of neck bridges? Try the Swing Wing! Lol! I'm sure you won't hurt yourself........maybe.

Wednesday, January 4, 2012

Lunchtime Rows and Pin Presses

January 5, 2012 - Noon

1) DB Rows - H Back
142 x  5, 5, 5, 5, 10 All done super strict. Wasn't sure what to start with for a 5x5 but this is to light. I'll try 7's across next time then move the weight up accordingly.

2) Bench Press Lockout - Pin 13 - Close Grip
275 x 3
295 x 3
345 x F
335 x 2, 2, 1 I hate being sick!! Have I griped about this yet? My freaking panties are bunching up too!!

Side note I started creatine again today. I took November and December off of the stuff.

Extreme Idiots Compilation

Tuesday, January 3, 2012

Pressing and Pinching

January 3, 2012 - Before Supper

1) Seated BTN Presses - Heavy - 205 Base
45 x 10
105 x 8
155 x 3, 3
175 x 1
180 x 1
185 x 1, F
175 x 3, 2, 2, 2

2) Bench Press - Medium - 305 - Close Grip
155 x 5
235 x 5, 5, 5, 4+1

3) Blob Iso's

4) Plate Curls - 25# x 10

5) Hubbing - 45# x A Bunch

This freaking illness SUCKS! I'm losing all kinds of strength and start sweating uncomfortably even with the warm-ups. Missing a lot of weight I should be getting like the presses. I was getting doubles and triples with 185 just a couple of weeks ago same as my bench dropping.

Decided to do some iso's on my blob50 and man I could really feel them. Never thought of doing them before but Daniel used them as part of his regimen to lift his Blobzilla so if they're good enough for him......

Did a quick set of plate curls, the first in ages and some hubbing which is another thing I haven't touched since Jedd's weekly competitions last summer.

Great-grandmother and powerlifter

Az Cactus Grip 2012

Copied and pasted from the Gripboard. I intend on making this competition and damn well better get my ass in gear lol.

So I have gotten the requisite preliminary OK from the boss to put on the Comp in the coming year. Gonna shoot for mid March I think, March 17th, 2012. Prolly a couple of weeks after the Arnold. This thread is to put out the events I am considering and get feedback and/or suggestions for alternate ones. If we have at least 3 Elite competitors sign up there will be Elite, Open, and Novice classes contested. I plan to hand make some unique Trophies in a design I have come up with as well. Should be a ton of fun as usual and a nice weather change for folks from colder climates. This time of year is usually when I'm planting tomatoes here for comparison.

Current event schedule under consideration

Grippers (max close, Single hand contested. Grippers RGC Rated)

2 Hand Pinch Euro device (multiple widths contested, weights calibrated)

DO Axle DL (using Ironmind Axle)

2" FBBC Vbar (Optional at this point)


Back to grippin' that works for me

January 3, 2012 - Noon

TSG Grippers - MMS
GNC200 x 12+n, IM1.5 x 10+n
GNC200 x 5+n, IM1.5 x 3+n

GNC200 x 5+n, IM1.5 x 9+n
GNC200 x f+n, IM1.5 x 4+n

I forgot how damn tough this is lol. My hands are THRASHED and my forearms PUMPED!

BLOBZILLA Slain Both Hands!

Incredible grip feat! This is a huge pinch. Daniel also has sub 8" hands and weighs less than 200#'s. Seems a climbing background has some carryover :)

Monday, January 2, 2012

Squats, Saxon and Gripper Test Day

January 2, 2012 - Afternoon
First workout of the year!

1a) Front Squat - Medium - 320 Base
45 x 3
160 x 3, 3
245 x 5, 5
235 x 5, 5 I had to drop some weight plus finished 1 set short. Sick sucks! Having the bar against my throat was really wanting to make me cough as well. Up at 5am this morning hacking up crap to give a general indication of my general health right now  :(

1b) 1" Set Gripper Test - W6
IMT x 3/3
Avr IM3 x 1/8", 1/14", 1/8"
Well I don't think this method of training is for me. It's been a long time since I couldn't close a #3 plus I couldn't even set it in my left. Going back to the ME type work again.

1b) Saxon Pulls - Heavy - 225 Base
155 x 5
170 x 3, 3
200 x 1
205 x 1, 1
210 x 1, 1, 6"
155 x 8 TnG Reps, Snatch Grip x 4+1+3
Using the snatch grip really changes the pinch up! A lot more thumb work and less ability to splay the fingers and tip.

2) Treadmill - 30 minutes of steady state walking 0.64 miles

Didn't get any rowing in but I'll play catch up with it. This being sick sucks donkey balls, especially when I want to squat.