Friday, May 31, 2013

Quick ISG Workout

May 31, 2013

Did a quick ISG workout. Was really bugging my upper arm. Hopefully the massage tomorrow morning straightens things out.

ISG Gripping
5/3-7/3-7/4-7/5 x 8r
9/3-8/5-9/4 x 3r
6/2 x 70r/60r

ISG Pinch
4/1 x 10r

Some Pulls & Squats

May 31, 2013

My arm is freaking killing me today from last evenings armwrestling. I didn't really notice it until I hung some weight on it so I figured I'd strap up to give the biceps and grip a rest.

All pulls with my Westside Power Bar

1a) Deadlift
WU to 475

1b1) High Cable 2.5" Crusher Wrist Curls
50 x 5 x 15r
-clean reps with holds

1b2) 2-3/8" Wrist Roller
55 x 3

2) Deadlift vs Average Band
395 x 3 x 3r
-these felt way better than last week and I filmed the last set. Slowed down a bit on the 3rd rep so I stopped there.

3) SSB Squats
WU to 205 x 2 x 10r
-minimal rest and done as fast as possible. Went to the SSB to give my bicep a break as well.

Wednesday, May 29, 2013

Outdoors Pressing & Pulling

May 29, 2013
After Work

Couldn't (didn't want to) train at lunch due to the pouring rain. Let off in time for me to get some done after work. Feeling pretty damn beat up still from Mondays armwrestling so I didn't hit everything as a bunch more people are supposed to show up for tomorrows practice.

1) BB Clean & Strict Press - Short Cycle - 40r
95 x 8, 5
135 x 10, 10, 8, 10, 2
Experimented a bit on those last 8 and 10 rep sets. I definitely have more jam with a full pause rather than bouncing off of my lat load.

2) BB Row
185 x 3 x 15r

Monday, May 27, 2013

Hip Hinge Snatching

Played with doing some hip-hinge snatches.

Bar x a few
95# x 5 x 3r

Squats, Pressing and Arm-Wrestling

May 26, 2013

1) Squat
WU to 390 x 1
240/250/260/270 x 10, 120 sec rests

2) Bench Press
WU to 235 x 8, 6, 6, 5, 5, 5
- First 4 sets done narrow grip and the last 2 with the pinkies touching the rings.

No time for the GM's as I had to run to the door to receive my new bumper plates :D

Armwrestling again tonight at Matt's.

Saturday, May 25, 2013

Saturday Chins & Stuff

May 25, 2013

1) Chins
BW x 1, 2, 3, 4
BW + 18# Chain (278) x 1, 2, 3, 3, 2+h, 1+20 Mississippi hold

2) 2.5" Crusher High Cable Hooks
50# x 20

3) 2-3/8" Wrist Roller - Flexion & Immediate Extension
65 x 1
75 x 1
90 x 1
105 x 2

Friday, May 24, 2013

W1 Pulls and Stuff

May 24, 2013

Grey and rainy day. Not feeling overly zippy and my hamstrings have been tender all week.

All pulls with my Westside Power Bar for a change.

1) Deadlift
WU to 475
Pull against an Average Band
395 x 3, 2+1

2) Squat
WU to 235 x 2 x 10r

3) Push-ups
BW x 45

Wednesday, May 22, 2013

It's Log!

May 22, 2013

First day out with the log bar this year and doing standing overhead work. Standing in the grass with the wind howling!

1) Short Cycle Log Clean and Press - Strict
155 x 7 x 5r

2) Log RDL's
155 x 3 x 15r

Tuesday, May 21, 2013

Quick Chins & Roller

May 21, 2013

Chins - Most in AW range
BW w/Clothes (257) x 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1+hold

2-3/8" Wrist Roller - F/E
65 x 5/5

Monday, May 20, 2013

Back to Cruel Phil - Week 1 Squats

May 20, 2013

Sweat, sweat and more sweat. Back with Phil again getting my doses of reps and sweats.

1) Squat
385 x 1
Squats with 120 sec breaks. Last set was more like 180 or a bit more hahaha!
235/245/255/265 x 10

2) Bench Press - Medium Grip
With Manus 230 x 3 x 5r
Regular 230 x 5, 8, 5, 2

3) Cambered Bar GM's
85 x 5
135 x 5
225 x 5
315 x 3 x 5r

Sunday, May 19, 2013

Quick Pull-ups and Wrists

May 19, 2013

BW(256# w/clothes) x 1, 2, 3, 4, 5

BW x 5, 4, 3, 2, 1+hold

2-3/8" Wrist Roller F/E
55 x 6/6

Saturday, May 18, 2013

Pull Day

May 17, 2013

Well I wanted to see if I could get the 585 I missed the week before. Nope it was a travesty to try. I need to take it easy a bit and work my way back up. Going to get Phil back doing some programming for me as well. It's smart and it keeps me from being too aggressive.

I also ordered a set of Pendley Econo bumpers to keep practicing some of the Oly type lifts Phil was showing us last weekend as well as more standing overhead work. I'm thinking on Saturday I may fiddle around with the log bar but we'll see.

585 x f
545 x f - sucky day. I know I'm good for 585 if the stars are aligned. Felt damn close last weekend.

Pull-ups going up, Chins going down
BW x 1, 2, 3, 4, 5, 4, 3, 2, 1+a long hold

Elbow pits and biceps were feeling thrashed from arm wrestling. Took a lot of ibu after.

Tuesday, May 14, 2013

Arms are Beat to Crap!!

May 14, 2013

Week 9 of bench but I couldn't do nothing. Armwrestling practice last night has left me damn cooked. Neil just never wanted to stop and I should've halfway through. Oh well. Recover stronger :D

With bench I just worked up with a single of 290. It was supposed to be 2 x 3r but I'm beat up. Thought about hitting some reps with the slingshot but I figured I'd just stop here. I'll do a little band rehab and wrist roller work later.

Monday, May 13, 2013

BSing with a Couple Iron Radio Brutes

Had supper and a great bs session with Phil Stevens and Rob "Fortress" Fortney last night. Lots of info and laughs with them two.

Week 8 Squats

May 13, 2013

Just did my main exercise today as my legs are a bit pooped from attending Phil Stevens' strength seminar. I'll write more on it later. I've got arm-wrestling tonight as well.

405 x 1
435 x 2 x 2

Friday, May 10, 2013


May 10, 2013

Just a quick wrist roller workout to get some blood in there to help with recovery and keep the workload up. Just getting ready to head north for the strength seminar. Looking forward to learning how to do proper cleans and push presses.

2-3/8" Wrist Roller - Minimal rests
F 45# x 3 x 5r
E 55# x 3 x 5r

Wednesday, May 8, 2013

Week 8 Press and Stuff

May 8, 2013

Last barbell workout prior to this weekends strength seminar with Phil Stevens. Looking forward to some immediate critique, corrections and suggestions. Pretty easy to insulate yourself when you only train in your basement lol.

Great armwrestling session on Monday! Wow I'm still feeling it a bit.

1) Bench Press - Fingers about 1-1.5" off if the smooth
275 x 2 x 3r - can come off of the lats a lot better

Added the original red slingshot. Long pause at the bottom of each rep.
275 x 3 x 6r

2) Pull-ups - Minimal rest, just shake out the arms. From the last set of 4 on I just worked AW range and paused on the bottoms.
BW(260) x 1, 2, 3, 4, 4, 4, 3, 2, 1, 1+long hold

Blob45 assists and holds x 6
Got up to a solid 3 count with the right.

I'm also thinking that the Ivanko chalk is better in my conditions over the Metolius Super Chalk. We'll see when it starts to get humid out though.

Monday, May 6, 2013

Week 7 - Squats

May 6, 2013

Felt good with this today. Last time I tried a single was maybe 5-7 months back and it was 465 for a single with a belt. Today I did two sets of three with basically 90% of that without a belt or wraps and losing close to 20# in the last few weeks.

1) Squat NNN
415 x 2 x 3r

2) Paused Squat NNN
295 x 2 x 3r

Blob 45 Assists and Holds x 6

Sunday, May 5, 2013

Another Lazy Sunday

May 5, 2013

Just getting some work in. I'll probably do some gripper work this evening.

1) Pull-ups - Strict
BW x 1, 2, 3, 4, 3, 2, 2, 3, 2, 1, 1, 1+hold - Very minimal rests

2) 2-3/8" Wrist Roller
F 45# x 7, 4, 3
E 45# x 3 x 10r

Saturday, May 4, 2013

Light Press, Assistance & Putzing

May 4, 2013

Well had my preworkout, waited for it to kick in, went downstairs then found the basement frigging flooded. Trap fell off of the tub drain so there was at least 1-2 showers worth of water on the floor. Got it fixed and cleaned up and a little less motivated went into my workout.

Hands and wrists were kinda pooped today so I backed off a bit.

1a) Bench Press - Narrow Grip
200 x 2 x 10r

1b) 1 Arm Axle Rows
123 x 2, 5, 5, 5

2a) Band Pressdowns
MM x 4 x 20r

2b) Chins
BW x 3, +18# x 3, 2, 1+long hold, BW x 4

3) 2-3/8" DB Thumbless Holds
105 x 8s - Too pooped

4) 2-3/8" Wrist Roller - Thumbless - F/E
35# x 6/12

Friday, May 3, 2013

Week 7 Pulls

May 3, 2013

Ended up working through lunch so I got a bit of a late start on today's workout. Played around and did a bunch of lift and holds with my new 40# blob that I got off Cannon. Pooped my hands enough that I couldn't double overhand lift my 415# when I went past there on my warm-ups so I did 465# with an alternate grip then I just strapped up.

Had a couple epiphanies last night at practice as well with the help of everyone there. Finding a technique for me that I can at least challenge these guys a bit so she's going good. Did that after a 14 hour workday as well so that's all right.

Left the rows out as I wanted to get back to work and mentally I was fading.

Did blob lifts between all sets of bb work.

1) Deadlift
505 x 1 x 2r
420 x 3 x 3r - 120 second rests

2) Power Shrugs
390 x 2 x 5r

265 x 1 x 10r

4) 2-3/8" Wrist Roller
F - 35# x 10, 5
E - 55# x 10, 5

Wednesday, May 1, 2013

Louis Cyr - English Teaser

Wrist Roller Construction & Use

Week 7 Pressing

May 1, 2013

Regular benching sure feels weak without carbs in my system. I may have to restructure my sequencing a bit and put the heavier pressing on Saturday and the lighter stuff mid week. I'm also thinking about narrowing up my grip again. Close grip pressing feels really strong. I was also able to do DB incline pressing for the first time in ages today. Those trigger point massages are leaving me feeling more pain free and mobile than I've been in ages. It'll be interesting to see how it'll affect my squats and pulls once I start getting my legs done a couple of times.

1) Bench Press
265 x 2 x 5r

2) Narrow Grip Bench Press
235 x 2 x 5r

3) Incline DB Press
85 x 2 x 10r

4) 2-3/8" Wrist Roller - F/E
35# x 5/10, 5/10