Friday, June 28, 2013

Back at some Pulls

June 28, 2013
Before Supper

Well I tried to get going at lunch but I lost my time. Worked up to a single with 315 plus the band then headed back upstairs.

When I was working up before supper I figured the band was adding 50-60# so I should've been good to hit my triple with 455 on the bar. When I couldn't lock out the second rep I had to see how much band tension I was getting. 105-110#. Yep, chances are I wouldn't be tripling that right away lol! I stopped there with the band work and went to the reps. Rather than push a fifth set at a triple I just pushed the fourth to 5 reps clean. Stopped there as I wanted to keep them crisp.

Squats rather than the 2 x 10r I just pushed one set to 15. Gassed. Still had the strength but I was huffing and puffing.

Alt grip, no belt

Deadlift against an Average Band
WU to 315
Add Band
315 x 1
365 x 1
405 x 1 - Felt very easy
455 x 1

455 x 3, 3, 3, 5

SSB Squat
225 x 15

DB Row w/Manus Grip
85e x 2 x 10r - Slow and controlled

Deadlift: Wedge vs Straight Pulling

Wednesday, June 26, 2013

Very Light Pressing

June 26, 2013

Shoulder was still feeling a bit tweaky, especially with a bit of weight so I just kept today very minimal. Yesterday I also did some work with my Vulcan with no chalk just to get blood moving as well.

Vulcan MMS
L3 x 2 x 12r
L6 x 3 x 8r

Tempo Bench 3030 to 135 x 2 x 10r


Monday, June 24, 2013

Logs all Painted Up

Week 2 Squatting and Hand Control

June 24, 2013

Well the guys are off to win their divisions at the arm wrestling Nationals this weekend. I'll give my elbows and shoulders a bit of a break yet and do some mild work tomorrow.

Hand work done between core sets.

1) Squat
WU to 385 x 3, 3, 3, 3, 5
Felt like I was good for a couple more but I got out of my groove on the 5th rep so I cut it there.

2) Oly Bar GM's
315 x 3 x 8r

RT Pull's
98 x 5
123 x 3
133 x 2
123 x 3 x 3r

Thumbless RT Iso's - Fingers
98 x 15s, 15s, 11s

2.5" Crusher HC Iso's - Palm
50 x 30s
70 x 30s

All Iso's were timed with the clock.

Thursday, June 20, 2013

Saxon Pinching and more Rehab

June 20, 2013

Second day back at some pinch as well as some more rehab. No hard pulling tonight. I think I'll just warm-up and let Matt and the group practice ready-go's with me.

Saxon Bar 2HP
155 x 3 x 3r
175 x 3
195 x 3 x 2r - Felt really strong

Puck Roller - UD
10# x 7, 4

Band Pressdowns
MM x 30

Rotator Band Work
Mini x 50 each way

Face Pulls
MM x 50

Tuesday, June 18, 2013

Some Bench & Rehab

June 18, 2013

Feeling beat to hell in my arms and shoulders from arm wrestling. I think I need to take it easy for a week or so and do some recouping.

Started doing some tempo bench press training today as well to see if that helps. I couldn't get all 35 of my reps due to pain though as well as having to stop my chins.

1a) Bench Press - 3030 Tempo
WU to 225 x 4, 3, 4, 4, 4

1b) Chins
BW x 1, 2, 3, 4, 4

2) TR Band Hammers
MM x 2 x 50r

3) Rotator Band Rotations
Mini x 50r each way

Monday, June 17, 2013

Week 1 Squats

June 17, 2013

Starting another cycle today. I'm leaving the bench and chins until tomorrow as I've got armwrestling practice tonight and I'll use the exercise as recovery to get the blood in there. Still feeling a tad beat up in the shoulder from last Thursdays big practice.

WU to 380 x 3, 3, 3, 3, 5
Slowed down a bit on the 5th but kept good posture. Stopped there to ensure I wouldn't have a bad rep.

Straight Bar GM's
315 x 5, 5, 8

Saturday, June 15, 2013

Finished the 12" Bar

Just needs some paint. Came out to 90#

Wednesday, June 12, 2013

Quick Pinch & Recovery Workout

June 12, 2013

Decided to try some 2HP again. I think this is the first time since probably March and the 195 felt heavy.

The puck roller really hit me in a good way so I think I'll start alternating it and my regular wrist roller.

Saxon Bar Pulls
155 x 2 x 3r
175 x 3
195 x 2

Puck Roller - UD Direction
10# x 3 hard sets

Band Hammers - One Arm - About 8" Choked - Immediate Drops
MM x 50-40-30-20-10

Tuesday, June 11, 2013


June 11, 2013

Still feeling pretty beat up. To much for any chins anyways.

DB Bench Press - Very Slow Tempo
40e x 5 x 20r

2-3/8" Wrist Roller - Alt directions
55 x 10r

Monday, June 10, 2013

Squat Day

June 10, 2013

Feeling a bit tired. Left the bench alone to keep up the healing. Maybe do some volume with it tomorrow.

WU to 400 x 1

Squat with 2 minute breaks. Closer to 3 on the last couple of sets
250/260/270/280 x 10

Oly Bar GM's
225 x 10

Sunday, June 9, 2013

Working on a 12" Log Bar

Need to get a step bit or a smaller hole saw to make the holes for the handles to go through. Should finish it sometime this week.

Friday, June 7, 2013

Deadlifting Day

June 7, 2013
Before Supper

Still doing form work and stretching out the arms from last nights arm wrestling practice.

WU to 475

Deadlift vs Average Band
395 x 4 x 3r

SSB Squat - Fast and rock bottom to get the blood in there
215 x 2 x 10r

Wednesday, June 5, 2013

Log Pressing

June 5, 2013

Man I feel like crap today. Day 2 for this headache, very little sleep last night, stress from every direction and my arms are killing me. Bare bones today.

Log Bar Clean & Press Short Cycle -35r
160 x 5, 7, 7, 6, 5, 10 - push pressed some reps on the last set

Monday, June 3, 2013

WK 3 Squats and Bench

June 3, 2013

Thinking I might have to drop my bench back a bit to make gains. Who knows, maybe not. My right upper arm is all bruised to hell from Saturdays massage. Still better than that deep pain I was having. Something shitty I noticed as well I'm pretty much at the exact same spot as I was last year at this time with my bench, perhaps weaker. I find it really hard to make any kind of progress with it on top of the intensive AW training. I guess I've only got so much recovery time in me in my 40's.

1) Squat
WU to 395 x 1
245/255/265/275 x 10 w/120s rests

2) Bench Press - Pinkies touching rings
WU to 240 x 5, 5, 5, 5, 5, 5, 4 - fail on 5 :(

3) Band GM's
IW Strong x 3 x 15r