Monday, October 31, 2016

Deads

October 31, 2016
Afternoon

Deads technique practice.

Deads WU to 400 x 5 x 3r

Block Pull 460 x 3 x 3r

Pull Through 150 x 3 x 10r

Chins BW x 6, 6, 6, 5, 5

Seated Hammer Curl w/FG 40e x 6, 6, 10, 10 - took a bit to warm up my right braich. Very ouchy to start.

Friday, October 28, 2016

Press Assistance

October 28, 2016
Afternoon

Press Assistance and light pinch. Still healing the tears. I'll begin hitting it hard again next Wednesday.

45' DB Press
WU to 55e x 30, 23

Rolling Tricep Ext 40e x 20, 17

Cable Tricep Ext Supinated 60 x 2 x 20r

Cable Tricep Ext Pronated 60 x 2 x 20r

Pullaparts x 3 x 35r

Saxon 2HP 155 x 5 x 3r

Wednesday, October 26, 2016

Squat & Grippers

October 26, 2016
Afternoon

Squat and gripper session. Picked up Marty's urn today. Little off.

Squat WU to 395 x 4 x 2r, 5

Reverse Hyper 200 x 5 x 10r

DB Row 45' Bench 40e x 20, 17, 15

DB Shrug 45' Bench 75e x 3 x 15r

Calf Raises 1 x 50r

MMS Grippers
WU
R - GHP6(138) x 5 x 1r, GNC200(116) x 5 x 3r
L - GHP6(138) x F, IM2.5(130) x 4 x 1r, IM2(108) x 5 x 3r

Monday, October 24, 2016

Bench

Still weak as hell on bench but I noticed today I've been sick for about 3.5 weeks. Basically the amount of time of the huge dip.

Anyways we held our first sanctioned grip comp out here on Saturday. Finally got my 200# 2HP and it was pretty easy. Sure I'm sitting at 215-220 right now.

My numbers:
1.5" Block-set Gripper GHP6 x 1r - meh. Wanted to get the 7 but I haven't been too snappy this past week or so with the passing of Marty.

2HP Euro - 201.57# - PR

2" V-Bar 193.86# - 10-15# low. Didn't train for it though. Figured I'd do good enough to be in the pack.

IM Hub - 60.17# Never did this in comp before so a comp PR. I think I've pushed around 70# with this back when I trained it.

Grip Topz 1/2 Penny - 24.25# Very tough lift for all of us. This was my second time playing with it. Definitely a strength/technique gap with this key pinch. It'll be up in future comps for sure.

October 24, 2016
Before Supper

Bench Press
WU to 255 x 4 x 2r, 4

CG Floor Press 155 x 2 x 15r

Side Raises 35e x 2 x 10r

Rear Raises 35e x 2 x 12r


Thumb web is sliced from the weekend so I left the euro alone but wanted to get in some light work.

Climber 1H Pinch 62 x 3 x 5r

Slow Rep 2H Pony Pinches 1 x 50r

Thursday, October 20, 2016

Pulls

October 20, 2016
Afternoon

Pull technique and some light grip in prep for Saturday's comp.

Deadlift
WU to 395 x 5 x 3r

Block Pull 455 x 3 x 3r

Pull Through 100 x 3 x 15r first time with these in years. Didn't need to be too heavy to walk away with a good pump.

Chin BW x 5 x 5r

Hammer Curl 40e x 2 x 12r

Tuesday, October 18, 2016

Press

October 18, 2016
Afternoon

Press Assistance. Light pinch.

45' Incline DB Press
WU to 55e x 30, 19

Rolling Tricep Ext 40e x 20, 15

Underhand Cable Ext 55 x 2 x 25r

Overhand Cable Ext 55 x 2 x 25r

Pullaparts x 3 x 35r

Euro Round the Worlds

Sunday, October 16, 2016

Squat and Grippers

October 16, 2016
Afternoon

Grippers really sucked. Weight loss (141# last 2 days), fried nerves, off day, or crappy cycle.

Squat
WU to 390 x 4 x 2r, 5

Reverse Hyper 180 x 5 x 10r

45' Bench DB Row 40e x 17, 15, 15

45' Bench DB Shrug 65e x 3 x 20r

Calf Raises 1 x 50r

Grippers

One Hand BB Deadlifts

Friday, October 14, 2016

Bench and Pinch

October 14, 2016
After Lunch

Bad emotional day but I need to do things to keep my mind off of the loss of my pup. He's been my best friend for almost 14 years and passed away on my chest this morning.

Down to 243# this morning. Almost 35# since I started.

Bench Press
WU to 250 x 4 x 2r, 5

CG Floor Press 145 x 2 x 15r

Side Raises 30e x 2 x 10r

Rear Raises 35e x 2 x 8r

Euro Wrist Curl 58 x 3 x 8r

Euro Picks
108/138/158 x 3
168/178 x 1
183 x 3, 3, 3, 5 - 153 x 10
Last heavy pinch workout prior to next week's comp.

http://www.youtube.com/watch?v=vgxRnQaVsN0

Monday, October 10, 2016

Press Assistance

October 10, 2016
Noonish

Press assistance. Day 1, 5th set stuff. Finding working weights with these higher reps.

DB 45' Incline Press
25e x 2 x 10r
40e x 10
65e x 15, 12
55e x 14 - I'll use this next time. Want to be in the 25-35 rep range.

Rolling DB Ext 40e x 12, 15

Cable Underhand Ext 50 x 2 x 25r

Cable Overhand Ext 50 x 2 x 25r

Pullaparts x 3 x 30r

Friday, October 7, 2016

Squat

October 7, 2016
Before Supper

Day 1 Squat of the 5th set stuff. 2nd day on gripper peaking stuff. Still sick, hacking, and sweating my guts out.

Squat
WU to 385 x 4 x 2r,

Reverse Hyper 180 x 4 x 10r

DB Row 45' Bench 40e x 3 x 15r

DB Shrug 45' Bench 40e x 3 x 20r

One Leg Calf Raise BW x 5 x 10r nonstop


Grip
Daily Gripper Stuff

OH Guillotine ISO's
100/125/150 x 10s

OH Guillotine Severe Negs
175 x 5 x 1r

Adj TB
180.3/222.6 x 1

http://www.youtube.com/watch?v=FJK8F8TIYGs

Wednesday, October 5, 2016

Bench & Pinch

October 5, 2016
Before Supper

Day 1 of 5th set. Still sick. Tomorrow I'll start ramping up the grip for some supercompensation hopefully.

Bench Press - felt good. Still weak as hell though
WU to 245 x 2, 2, 2, 2, 6

CG Floor Press 135 x 2 x 15r

Side Raises 30e x 2 x 10r

Rear Raises 30e x

Grip
Euro Wrist Curl 58 x 3 x 8r

Euro 2HP
108/138/158 x 3
168 x 1
178 x 3, 3, 4, 6 - 30s - 148 x 7

GT Half-Penny
19.3 x 2 x 5r
21.8/24.2 x 3
29.2/26.7 x 1/0

GT Hub
30.1/35/40 x 1
42.4 x 2 x 0/1r


http://www.youtube.com/watch?v=kiNjULqzweo&sns=em