Shoggoth Basement

Evening: Bench, Axle Rows and the WD

2012-02-14T18:23:00.000-07:00

February 14, 2012
Before Supper

1a) Bench Press - Med Grip
45 x 5
155 x 5
255 x 6, 6, 6, 6, 6

1b) Axle Row - Pendley
123 x 5
213 x 7, 7, 7, 7, 7

2) Wrist Developer - Orange - Wrist Specific & Seated
L4 x 10, 10

Feeling a bit oogy. Probably crapped half my bodyweight right prior to my workout due to a pre-workout caffeine reaction. My neck is also a bit tight from my lunchtime presses.

Bench continues to go up. Tonight's volume night went up another rep easy per set so I'll add some weight again next Tuesday. I'm also working on Rex's advice and speeding up my descent a bit to see if it helps take some strain off of my biceps. It'll take a little bit to get coordinated with the added speed.

Axle rows felt light and so they should, grip was easy. I'll probably add 20 pounds next time.

Figured I wanted to hit the wrists a bit without putting a bunch of strain on my elbows so I just did some light very wrist specific work with the WD. I think it may be beneficial to do something like this four or more times a week on top of my max bends.

Noon: Shoulder Press & Blobbin'

2012-02-14T14:04:00.000-07:00

February 14, 2012
Noon

1a) Seated BTN Press
45 x 10
105 x 5
155 x 3, 3
185 x 1
195 x 1
200 x 1, 1, 1, 1, 1

1b) Blobbin'
Pulls with 40# Legacy x 5/5
Pulls with 50# Legacy x A/A
Iso's with 50# Blob x 1, 1, 1, 1, 1, 1, 1
Couching with 50# Blob x 3 to failure

Pressing is still going good and so's the blob work. Starting to try and pull the blob out of the couch rather than bouncing it and holding it as I'm getting really good holds at the top now so I'll keep working at breaking it from the ground.

Another Blob on the Couch Video

2012-02-14T13:30:00.000-07:00

Squats, 2HP, Blobbin' and the Red Rafter

2012-02-13T18:59:00.000-07:00

February 13, 2012
Before Supper

1a) SSB Squat
65 x 5
215 x 5
Belt 295 x 5, 5, 5
Belt 315 x 5, 5

1b) Euro @ 48mm
55 x 10
95 x 5
TnG 135 x 5, 5
TnG 145 x 5
TnG 155 x 5, 7

2) Blob Iso's x 1, 1, 1, 1, 1

3) Red Rafter Curls
15# @ 3.5" x 10/10, 10/7

Well I decided to change things up again and started using my SSB again. By the way it was hitting my quads I'm thinking it's probably more useful than the front squats for this plus looking back when my deads were climbing well I was using the SSB exclusively for squatting. I think it'll also be good just to give my shoulders a break from having the bar resting on them for the front squats.

The rest of the work felt really well. One weird thing is that I've got a strange hot spot in my left hand thumbpad for some reason. It's still there even as I'm writing this. Didn't seem to affect me so no worries.

Toys from Stronger Grip

2012-02-13T15:31:00.001-07:00

Received some goodies from Ryan Pitts of Stronger Grip today. A Red Rafter pinch block and a kick ass custom made Multi-Grip Bar. Very happy :D

Whatever Day: Stuff

2012-02-12T19:23:00.000-07:00

February 13, 2012
Before Supper

1a) BB Row
225 x 12, 12, 12 - All good and clean. I think I'll either add a set or weight next time.

1b) EZ Skullcrushers behind head
115 x 10, 10, 10 - All good as well. More reps and probably an extra set next time as well.

2a) Vulcan V2 - Speed - Black - MMS
L3 x 3, 2, 2, 2, 2 - Right was snappy, left was sluggish

2b) Blobbing with 50# York
Iso's x 1, 1, 1, 1
Rebound to Failure x 1, 1, 1 - felt good

3) Reverse in BB Cordura
500# Black Gr8 - 3h 13' - wraps were sloppy on the head side.

4) Blob Drags - Thumb on the Bad Side
50# Legacy x A few times

DIY Strength Training Gear|DIY Fitness|DIY Training|Make Strength Equipment: Unconventional Conditioning PDF - Get it for Free

2012-02-11T21:51:00.000-07:00

DIY Strength Training Gear|DIY Fitness|DIY Training|Make Strength Equipment: Unconventional Conditioning PDF - Get it for Free: Last October did a sledgehammer challenge for my favourite charity Children In Distress , I have done many challenges over the years and e...

Evening: Bench and Crusher

2012-02-10T18:34:00.000-07:00

February 10, 2012
Before Supper

1a) Bench Press - Med
45 x 10
155 x 5
235 x 3, 3
275 x 1
295 x 1
305 x 1

1b) 2" Crusher Pulls
105 x 5
130 x 3, 3
Right 157.5 x 1
Left 147.5 x 1
130 x 9/8

Mentally not there tonight. My biceps were also killing me during the bench so I decided to end it there, do a quick rep out with the crusher and veg.

Noon: Pressing, Blobbin' and a Bend

2012-02-10T14:56:00.000-07:00

February 10, 2012
Noon

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

1b) Blobbin' with a York 50
Iso's x 5
Rebound x Twice to failure

2) Reverse in BB Cordura
7" x 1/4" FBBC Sq CRS - 2H to 74'

Well a few things. Shoulder presses keep progressing right on schedule and are feeling much stronger each time, Just sticking with the program.

Blobbing went good as well. The basement was a bit chilly but I eventually warmed up. The iso's really help wake up the hands plus get them stretched out properly for wrapping around the blob. I got a few good hops in today as well. :D

Reverse went really strong and I'm really liking these Benders Battlefield cordura wraps. Feel just like my 1" suede but they're virtually indestructable and provide a much better margin of safety. I thought I recorded the bend but I didn't confirm it was recording before I began. Oh well.

Mark Bell - Q&A

2012-02-10T09:41:00.000-07:00

Mark Bell has been doing these 5-10 minute Q&A session for a little bit now and they're going to continue for a while. A lot of great information bouncing around.

Squats and 2HP

2012-02-09T19:50:00.000-07:00

February 9, 2012
Before Supper

1a) Back Squat
45 x 5
135 x 5
225 x 5
B 335 x 3, 3
B+W 405 x 1
455 x 1, 1, 1
275 x 6 enough

1b) Euro Pinch @ 48mm
55 x 5
105 x 5
145 x 3, 3
175 x 1, 1, 1, 1, 1, 1

Man I'm just feeling beat to hell today. The rows and arm work seems to have given me a little fatigue.

Squats felt good. I think I may do something similar to what I think Rex mentioned one time in working up to a 1RM then dropping to 90% and getting some singles in from there.

I just wanted to get some pinch work in. It was a bit early and like I said my arms and back were bagged but if I consider 190 a 1RM from the other night 175 would be around 92%. Perfect spot for singles and advancement without killing myself. I also practiced what David told me about stopping all of the regripping I do, just clamp and go.

Whatever Day: Part II, Arm Assistance

2012-02-08T20:21:00.000-07:00

February 8, 2012
Before Supper

1a) EZ Skullcrushers - Behind the Head
115 x 9, 10, 9

1b) DB Curls
30e x 20, 18, 17

2) Gripper - V2 - MMS - Black
Right
L3 x 5
L10 x 3, 7, 7, 7

Left
L3 x 5
L9 x 3, 7, 7, 7

3) DU - BB Cordura
7" x 1/4" FBBC Square CRS

4) Cyplenkov Wrist Curls
45 on bar x 18/13 - Just didn't feel right so I stopped and had some almond chicken gai ding that was AWESOME!

Whatever Day: Lunchtime Rows

2012-02-08T13:23:00.001-07:00

February 8, 2012
Noon

1) BB Rows - Low Chest - Wider Grip
225 x 12, 12, 12 The last couple of reps on the last couple of sets were a bit sloppy. Hit the rhomboids hard.

2) Standing V Handle Rows w/BB - Weight is just plate added
135 x 12
180 x 12, 12, 12 Hit the lats good. All nice and clean reps.

Benching and Pinching

2012-02-07T21:03:00.000-07:00

February 7, 2012
Before Supper

1a) Bench Press - Narrow Grip
45 x 10
155 x 5
255 x 5, 5, 5, 5, 5

1b) 48mm Euro 2HP
55 x 10
105 x 5
145 x 3, 3
170 x 1
180 x 1
190 x halfway, close, halfway
185 x halfway, full lift
190 x F

2) Torque Attempt
8mm x 7" EN8 CRS 2 hits to ~1' or so

Pinching

Lunchtime Pressing & Pulling

2012-02-07T13:36:00.000-07:00

February 7, 2012

10:00ish
1) Blobbin' with a Blob50
Iso's x 1, 1, 1, 1, 1 did some assisted lifts with these as well
Drags on the Shag x 1, 1 to failure

Noon
1a) Seated BTN Press
45 x 10
105 x 5
155 x 3, 3
185 x 1
195 x 1, 1, 1, 1
135 x 10

1b) Deadlift - CV
265 x 5
395 x 3, 3
475 x 1, 1, 1
485 x 1, 1

Today's a bit of a catch-up day for missing all of my core work yesterday although I think I may program something like this every other week. It gives me an extra day of recovery plus I'm fresh for my pulls. Deads felt heavy but I'll stick with the program and the shoulder press is still going well. I think I easily could've worked up to 10 work reps/sets but I ran out of time. I'll need to get everything set up the day before if I keep wanting to get this at lunch as I only had 30 minutes or so to get this in.

Pfftt!: Did some gripping and that's about it

2012-02-06T21:19:00.000-07:00

February 6, 2012
Noon

Gripper - V2 - MMS - Black
Right
L3 x 5
L10 x 3, 3
L13 x 1, 1, 1, 1, 1
L7 x 45

Left
L3 x 5
L9 x 3, 3
L11 x 1, 1, 1, 1, 1
L7 x 31

Life got in the way of getting my regular workout in tonight. I'm thinking though that since I didn't get my front squats in tonight tomorrow should probably be a good day for some deadlifting. I'll superset my heavy BTN presses at lunch with them and SS my medium bench work with the Saxon tomorrow. Maybe bring my blob into the office during the morning for some training during work.

Modern Samurai UNBELIEVABLE SKILLS. with subtitles

2012-02-06T09:44:00.000-07:00

Whatever Day: Support Work

2012-02-05T17:30:00.000-07:00

February 5, 2012

Noonish

1a) BB Rows

225 x 12, 12, 12

1b) Gripper

T x 5, #2 x 3, Choked #3@25mm x vvn/0.25" - Just felt tired. Maybe from the crusher.

2a) EZ Skullcrushers behind the head

115 x 8, 8, 7

2b) DB Curls

30e x 20, 15, 10

I had limited time to get some work in today so I took very little time in between the first superset but my grip was feeling tired.

The second superset I did like a non-stop circuit as time was running out. Skullcrushers behind the head felt way stronger today. I think I lost a lot of curl reps as my arms were pretty stinking pumped as I was trying to run through this. I'll stick with 115 on the SC until I'm getting in the 15-20 rep range.

Pressing, Blobbing and Spinny Lifts

2012-02-03T19:14:00.000-07:00

February 3, 2012

Noon

1a) Seated BTN Press
45 x 10
105 x 5
160 x 6, 6, 6, 6, 6

1b) Blobbin' with a York 50
Iso's x 1, 1, 1, 1, 1
Rebounding to Failure x 1, 1, 1

Before Supper

1a) Bench Press - Narrow
45 x 10
155 x 5
235 x 3, 3
275 x 1
295 x 1
300 x 1, 1, 1, 1, 1, 1, 1, 1
205 x 11

1b 2" Crusher - Full Lifts
100 x 5
125 x 3, 3
Right - 140 x 1, 150 x 1, 1, 1, 155 x 1, 160 x hop, 155 x 1, 1, 1
Left - 140 x 1, 150 x 1, 1, hop, 145 x 1, 1, 1, 1, 1
100 x 20, 20

Well a couple of things; my triceps have the DOMS like frigging crazy from those behind the head skullcrushers on Wednesday still, good job there's 3 heads to a triceps cause I don't think the same ones were used in today's pressing and what a fantastic workout otherwise :D

Shoulder press is continuing to climb nicely and not having to force the reps to hard (still keeping one or two in the tank). Blobbing felt very strong. When I got to doing the rebound work I was getting some pretty long and strong holds at the top of the movement. I also had a bit of an epiphany with it; I'm usually trying to dig my fingers and thumbs in, today I tried to mash my digits as flat as I could on there and get more contact. This seems to help a lot. I'm very confident that the blob's coming up soon.

Bench press is continuing to climb as planned so I'll toss on some more weight next week. Crusher work is also coming seeings as it's only my second workout with it I'd hope so. Really working to try and keep some wrist flexion with these.

Squats and the Saxon Bar

2012-02-02T19:19:00.000-07:00

February 2, 2012, 80%
Before Supper

1a) Back Squat +10%
R 45 x 5
R 135 x 5
R 225 x 5
B 335 x 3, 3
W+B 405 x 1
425 x 1
445 x 1
450 x 1, 1
R 275 x 5 Enough

1b) Saxon Pinch - Sumo -10%
155 x 5
170 x 3, 3
205 x 1, 1
215 x 1, hop
205 x 6"
155 x 8 TnG

Getting more used to the wraps as this is my 3rd workout with them and my 1st doing back squats. I'm pretty happy hitting 450 and it was actually pretty easy. I'm thinking I might be good for around 470-475 right now. Pretty stoked that I should have a 500 pound squat in me this year pretty easily.

The Saxon pinching was another story. My arms are a bit tender from yesterday, especially my triceps and I was having a good sweat wearing my hoody so it was tough getting a good bight on 'er. Next time. Overall an 80% day.

Here's my 445 squat. Either a tad high or right at parallel. Tough to call at that angle and with the clothing but it gives a good sense of how easy these are coming. I'm getting to find my form on these buggers :D

Whatever Day: Axle Cleans, Shrugs and Gunz (see how cool it is with a Z?)

2012-02-01T18:09:00.000-07:00

February 1, 2012

Noon

1) Axle Hang Cleans
123 x 2
158 x 2, 2
168 x 2, 2, 2, 2, 4

Before Supper

1a) Shrugs
315 x 10 - 1 second hold at the top of each rep
405 x 5, 5 - 1 second hold at the top of each rep
455 x 5 - 1 second hold at the top of each rep
495 x 5, 5, 5, 5, 5 - Nice clean reps

1b) EZ Skullcrushers - Bringing the bar behind and below my head on each rep
115 x 8, 8, 8 - Sure hit the triceps different. I like 'em!

1bb) DB Alt Curls
30e x 20, 20

Also did iso's for my neck front and sides with a JS Average band. 5-10 second holds.

I'm also going to start tracking my workouts as per Paul Carter www.lift-run-bang.com by using the 80/+10/-10. You can hear about it on Iron Radio.

Bringing the Sexy Back!

2012-02-01T12:27:00.003-07:00

Pressing, Pulling and TORQUE!!!

2012-01-31T21:12:00.000-07:00

January 31, 2012

Noon

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.

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

2012-01-30T18:40:00.000-07:00

January 30, 2012

Noon

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

10 Articles from Anthony Ditillo - Garage Gym

2012-01-28T18:43:00.001-07:00

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/

Pressing, Grippers and a 2" FBBC Crusher

2012-01-27T19:53:00.000-07:00

January 27, 2012
Noon

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

2012-01-27T15:16:00.000-07:00

Blobbin', Squattin' and the Saxon

2012-01-26T18:27:00.001-07:00

January 26, 2012
Noon

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

2012-01-26T11:57:00.000-07:00

Solitary Fitness

2012-01-26T11:52:00.001-07:00

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!

Whatever Day: Axle and Reversing

2012-01-25T15:46:00.000-07:00

January 25, 2012
Noon

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.

Another Pressing Day

2012-01-24T21:15:00.001-07:00

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.

Blobbin', Squats, Mr Saxon and Wrist Rocker

2012-01-23T19:00:00.000-07:00

January 23, 2012
Noon

Blobbin'
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.

With the voice of Morgan Freeman

2012-01-22T21:57:00.001-07:00

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

2012-01-22T16:48:00.000-07:00

Suicidal Tendencies - Trip At The Brain

2012-01-22T15:46:00.000-07:00

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

2012-01-22T14:19:00.000-07:00

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

2012-01-22T14:10:00.003-07:00

January, 22, 2012

1) Vulcan V2 - Black Spring - MMS
Right
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

Left
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
Right
L1 x 5, L4 x 5, L7 x 5, L10 x 3, 3, A

Left
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.

Whatever Day: Pulling Stuff

2012-01-21T15:17:00.002-07:00

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.

Mikhail Koklyaev - Believe

2012-01-20T21:24:00.000-07:00

Pressing and Vbar Weirdness

2012-01-20T20:47:00.002-07:00

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

2012-01-20T17:03:00.001-07:00

Back Squats, Saxon Bar and Some More Pinching

2012-01-19T19:18:00.001-07:00

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!

Gunga-Galunga

2012-01-19T17:06:00.001-07:00

Grippers and a Blobbin'

2012-01-19T13:54:00.000-07:00

January 20, 2012
1000hrs

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

Noon

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

Whatever Day: Axle Hang Cleans

2012-01-18T18:19:00.001-07:00

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.

Looking towards possibly challenging some of the APU IPF records

2012-01-17T19:02:00.001-07:00

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

2012-01-17T19:00:00.003-07:00

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

2012-01-17T14:36:00.003-07:00

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!

Tips-n-Tricks

2012-01-16T22:42:00.001-07:00

V2 Gripping, Blobbing, Squats and Saxon Pulls

2012-01-16T21:12:00.001-07:00

January 16, 2012

Noon

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/-

Blob50
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.

Whatever: Axle Pulls & Shrugs

2012-01-14T14:31:00.001-07:00

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 Presses

2012-01-13T19:41:00.001-07:00

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.

Blobbin', Squattin', My Saxon and Some Curls

2012-01-12T18:54:00.000-07:00

January 12, 2012

Noon
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

2012-01-12T11:44:00.000-07:00

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

Whatever Day - Cheat Curls, Grip, WD & Abs

2012-01-11T19:51:00.001-07:00

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

2012-01-11T16:12:00.001-07:00

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!

Pressing and Pulling - Back on Target

2012-01-10T20:20:00.000-07:00

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.

Blobbing, Squatting, Mr Saxon and Stuff

2012-01-09T19:20:00.000-07:00

January 9, 2012

Noon
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.

Grip and Crap Press

2012-01-06T18:21:00.001-07:00

January 6, 2012

Noon
Grippers
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.

Squats and the Saxon Bar

2012-01-05T19:32:00.001-07:00

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)

2012-01-05T10:37:00.000-07:00

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

Lunchtime Rows and Pin Presses

2012-01-04T13:21:00.001-07:00

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

2012-01-04T09:59:00.000-07:00

Pressing and Pinching

2012-01-03T19:36:00.000-07:00

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

2012-01-03T14:24:00.000-07:00

Az Cactus Grip 2012

2012-01-03T13:51:00.001-07:00

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)

Medley

Back to grippin' that works for me

2012-01-03T12:59:00.001-07:00

January 3, 2012 - Noon

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

Left
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!

2012-01-03T08:46:00.000-07:00

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 :)

Squats, Saxon and Gripper Test Day

2012-01-02T17:12:00.000-07:00

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.

Whatever Day - Rows, Skullcrushers, Blobs and Bending

2011-12-31T19:40:00.001-07:00

December 31, 2011 - Before Supper

1a) Pendley Rows - Explosive - Nipple Level or Higher
135 x 8
185 x 5
225 x 5
245 x 5, 5, 5, 5

1b) Skullcrushers - Oly Bar
45 x 10
95 x 8
130 x 5, 5, 5, 5, 5

2a) L Blob Pulls
40E x 5/5
40H x 5/4
45E x 2/1, 4/4, 1/-

2b) Bending
DU in 1" Singles
60d x 2
gr5 x 1
gr8 x 2
Red x 15'

Reverse in IM Pads
gr8 x 3h 30'

Still sick but had a decent workout. Decided I'd better get working my wide pinch again if I'm going to Arizona in March. PO'd at the reverse bend but I stopped before screwing up my elbow.

Decided to record on of the gr8 DU bends just to show my progress:

Press and Pull

2011-12-30T17:37:00.000-07:00

December 30, 2011 - Before Supper

1) Seated BTN Press - Medium
105 x 5
155 x 5, 5, 5, 5, 5 16:40

2a) Bench Press - Narrow - Heavy
155 x 5
235 x 3, 3
285 x 1, 1, 1, F
205 x 10

2b) TS Grippers - W5D2 - Recovery
IM T x 3, 3, 3, 3, 3 34:30

3a) BB Shrugs
315 x 3
405 x 3
495 x 3
605 x 3, 3, 3, 3, 3

3b) EZ Reverse Curls
90 x 10, 10, 10

Well I'm still sick and was sweating bad throughout the whole thing. Today's the first day of giving my new program a run through with some modifications that were suggested by Taylor. Really going to be upping my pressing and tricep work throughout the week. Bench felt a lot tougher today and I'm not sure if it's due to the overhead presses first or being sick. Probably a bit of both but I think once this cold disappears it'll go a lot better.

I was just basically getting my work in on the shrugs. Not feeling to peppy.

I pulled some rubber out of the Euro to adjust it to 48mm to more closely match the 2" of the Saxon bar.

Tomorrow for my whatever day I want to get some rows in, maybe skullcrushers, bending and ab roller....maybe.

The Plan for Kicking off 2012 - Rev 01

2011-12-29T19:22:00.000-07:00

Well been kicking around some programming ideas to kick of 2012. I gave a good crack at the biofeedback method for a few months this year as well. I got decent results but I really have a hard time not having my workout laid out ahead of me, at least roughly. I'll still test movements for some variations and such and excessive effort but as far as general movements, reps and sets I'll have a bit of a guideline.

Right now my biggest influences in how I set this up are Anthony Ditillo and Jamie Lewis. Google them and but their books. They're well worth the couple of bucks. Ditillo's can be bought through Bill Hinburn's site as hard copies and Jamie's through his Chaos and Pain site as an e-book.

The main jist is heavy work, do movements at least twice a week and work the hell out of the upper back.

Monday
1a) Front Squat - Medium
1 x 5 @ 50%
5 x 5-7 @ 70-80%

1b) Saxon Pulls - Heavy
1 x 5 @ 50%
1-2 x 3-5 @ 75%
5-10 x 1 @ 90-95%
1-2 x Max @ 60-70%

2) Rows

Tuesday
1) Seated BTN Press - Heavy
Either the singles method above or 5-10 triples

2) Bench Press - Medium
As Above

3) 18" Rack Pulls or Regular Pulls - Heavy
Either the singles method above or 5-10 triples

4) Hammer Curls

Wednesday
High Pulls, Cheat Curls, Abs, Skull Crushers, Neck, Whatever.

Thursday
1a) Back Squat - Oly Bar - Heavy
Either the singles method above or 5-10 triples

1b) Saxon Pulls - Medium
As above.

2) Rows

Friday
1) Seated BTN Press - Medium
1 x 5 @ 50%
5 x 5-7 @ 70-80%

2) Bench Press - Heavy
Either the singles method above or 5-10 triples

3) Shrugs - Heavy
5-10 triples

4) Reverse Curl

Saturday
High Pulls, Cheat Curls, Abs, Skull Crushers, Neck, Whatever.

Bend whenever I feel like it.

Back Squats and Saxon Pulls

2011-12-29T16:54:00.000-07:00

December 29, 2011 - Before Supper

1a) Back Squats - Oly Bar - Heavy
45 x 3
205 x 5
305 x 3, 3
365 x 1
385 x 1, 1
395 x 1, 1, 1, 1, 1, 1, 1
245 x 10

1b) Saxon Pulls - Sumo - Medium
155 x 3
165 x 5, 5, 5, 5, 5, 5, 5

Felt great even with sucking snot back into my face between reps lol. Back squats are coming back good. My only complaint is my left elbow (which gives me problems with lots of stuff) and getting a raw back again. All of the work reps felt very strong and easy with zero slowing down. I'm pretty excited about this.

For the last 5 sets of the Saxon pulls I went and did them all touch and go with a slow reversal on the bottom. I think all of that time under tension will help with my pinch overall when coupled with the heavy 1, 2 and 3's.

I did a quick video to check my squat depth on my work sets.

TS Grippers W5D1

2011-12-28T18:41:00.001-07:00

December 28, 2011
It's all recovery this week then testing next Wednesday.
TS Grippers W5D1 Recovery
IM T x 5 x 3

Sick (as in oogy) Press and Pulls

2011-12-27T18:06:00.000-07:00

December 27, 2011 - Before Supper

Well I guess Gail and I didn't manage to avoid the various kidling boogers and illness this weekend. We both woke up with really sore throats, I feel very fatigued and she's coughing a lot.

I thought I was going to do a heavy workout today but my body had other ideas so I just hit a medium day and it was still tough going getting the sets in.

1) Seated BTN Presses
95 x 10
155 x 3, 3
185 x F - Got the decision made for me that it was a medium day :)
155 x 5, 5, 4

2) 18" Rack Pulls
315 x 5
465 x 5, 5, 5 - Lots of fire and snap still on the last set but I don't want to sacrifice my recovery from my illness or workout.

3) Seated DB Hammer Curls w/Stiff Grip4orce
40e x 8, 8

Braced Bend, Front Squats, Saxon Pinching and Grippers

2011-12-26T20:15:00.001-07:00

December 26, 2011

About 4:30 or so I attempted a braced bend and failed on the crush. 23" x 5/8" HRS:

At about 1900hrs:

1a) Front Squat
45 x 3
135 x 3
225 x 3
275 x 3, 2, - Tipped forward at the bottom and lost it. I was just feeling gassed and not very strong through all of it so I just left it at that. Shitty sleep, bad eating and hours and hours of driving I doubt help much.

1b) Saxon Pinch Pulls - Sumo
155 x 3
175 x 3
200 x 2, 2, 3, 3, 2 - Did okay but still feeling gassed. I wonder what I could've been doing if I was feeling well rested.

2) TS Grippers - Speed W4D3
IM 1.5 x 4, 4, 4, 4, 4, 4 - Very strong right and loud snaps.

Played a bit with that 23" chest crushing. I think I might be able to get it going like that. I was also thinking that I haven't tried the side sweep/crush technique that Paul Knight and Derek Greybill use with success. Might have to give that a boo but I seem to recall David Wigren giving a warning as to is hits the obliques and serratus really hard.

Book: Manthropology

2011-12-26T17:25:00.001-07:00

Read it.

23" x 5/8" HRS Braced Fail

2011-12-26T16:25:00.000-07:00

Bench and Shrugs

2011-12-23T20:00:00.001-07:00

December 23, 2011 - Before Supper

1) Bench Press - Narrow Grip, Touching Smooth
45 x 10
155 x 10
235 x 3, 3
275 x 1
285 x 1, 1, 1, 1, 1, 1
225 x 10
2) Shrugs
315 x 3
405 x 3
495 x 3
585 x 3, 3, 3
605 x 3, 3, 3, 3
625 x 3, 3

Fun workout. Left elbow was feeling a little tweaky so I wasn't sure if I'd make it through my press work but it did okay.
Shrug strength keeps climbing up. My upper back sure feels it now lol.
I'm really looking forward to keep working more singles into my workouts. I'm pretty certain that after my last two workouts I'll be over 400 for squats and over 300 on bench for work weight very early next year. Very excited!
I chopped a 23" piece of 5/8" HRS with the intention of hitting another braced bend PR today but I'm to stinking pooped. I'll try to hit it tomorrow before my 2-3 day holiday hiatus hits.

Back Squats and Grippers

2011-12-22T22:37:00.000-07:00

December 22, 2011 - Before Supper
Back Squats and Grippers

1a) Back Squat - Oly Bar
45 x 3
205 x 5
305 x 3, 3
365 x 1, 1
375 x 1, 1
385 x 1, 1, 1, 1, 1, 1
245 x 10

1b) TS Grippers - Speed
IM T x 3, 3, 3, 3, 3

First time doing regular barbell back squats in ages as I've been using my SSB since March-May sometime and recently playing with front squats. All of these squats felt very easy and powerful and I can see tossing on a lot more weight quickly to re-evaluate my new 1RM with it.

Grippers were feeling very snappy and letting out a very resounding crack with each rep.

Holiday Strength Binge

2011-12-21T10:06:00.001-07:00

Today's my last day of work until January and I'm really looking forward to it. Other than 2-3 days that I'm travelling I'm free to lift, sleep and eat in copious amounts. There's usually lots of sweets and carb meals lined up but there's a ton of protein to be had as well.

We'll see how this all works out but I fully intend on making my body really make use of those 2-3 days compensating for the abuse I'm going to put it through this week. Next week I'll hammer it with tons of sets of 1-3 reps. Fun fun fun :D

I'm also really enjoying the Ditillo books. So fay I'm about halfway through The Development of Physical Strength and there's a ton of good no nonsense information about diet and programming.

Rolling Thunder, Bending and the AB Wheel

2011-12-20T19:51:00.001-07:00

December 20, 2011 - Before Supper

1) RT Pulls
95 x 5/5
140 x 1/1
150 x 1/1, F/F
140 x 3/2, 2/1, 2/1 these were feeling pretty weak tonight.

2) DU
1" Single Suede
IM Blue x 1
6" x 1/4" gr8 - 1h 56'

IM Pads
6" x 1/4" gr8 - 3h 12' It wanted to go
6.5" x 1/4" FBBC square - don't know. Didn't unwrap but it wasn't much

Tried another gr8 in the suede but I was spent.

3) AB Wheel - Knees x 8, 8, 8

These surprisingly felt pretty damn good. Who says squats, pulls, OHP and bending don't toughen up the abs :D I kept it short on reps just to see how I feel tomorrow lol.

18" Rack Pulls

2011-12-20T13:16:00.000-07:00

December 20, 2011 - Noon

1) 18" Rack pulls with my very stiff bar
405 x 3
495 x 3
545 x 3, 3, 3, 2, 2, 2 20:00

Wow I sure get a sore throat from these and all heavier pulls (for me anyways). Only had a few minutes to get some work in again at lunch. At least this frees me up to maybe do some grip, bending, neck and maybe some ab roller work (Ack!!) later.

BTN Presses, Hammer Curls and Reversing

2011-12-19T19:34:00.001-07:00

December 19, 2011 - Before Supper

1a) Seated BTN Presses - Wide/Snatch Grip
135 x 3
155 x 3
175 x 3
185 x 2, 2
180 x 2, 2, 2

1b) Standing Hammer Curl
55 x 3
60 x 3
65 x 3
70 x 3, 2, 2, 2, 2

2) DU in 1" Singles - Iso's

3) Reverse in IM pads - Touching
6" x 1/4" gr8 - 2h 52' STINKING CAMERA WASN'T ROLLING!!!
6" x 1/4" gr8 - 4h 30'

First time working the BTN presses in ages. Felt good. Hammer curls felt good as well. I was very strict with the right but had a tad bit of English with the left.

Very happy with my reverse bend and very upset that the camera didn't record it. When I tried again about 10 minutes later I couldn't pull it off. My elbow was sore after the first one and I could barely move my arm after the second one. Lots of ibu and I'm feeling tons better again. I must only reverse every 7-10 days again.

Anthony Ditillo Books

2011-12-19T16:54:00.001-07:00

Got some more reading ahead of me for the holidays.

The Man - Anthony Ditillo

Lunchtime Squats and Pinching

2011-12-19T13:15:00.001-07:00

December 19, 2011 - Noon

1a) Front Squat
45 x 3
135 x 3
225 x 3
275 x 3, 3, 3 - Ran out of time during lunch. I really wanted to keep going. These are feeling great!

1b) Saxon Pulls - Sumo
155 x 3
175 x 3
195 x 2, 3
200 x 3, 2

Feeling great. Hopefully I can get some top end pulls and maybe some bending in tonight.

Festivus!

2011-12-19T11:04:00.000-07:00

Remember to get your asses in gear and do up some decent feats for this momentous time of year folks!

Seasons Greetings!

2011-12-18T22:22:00.001-07:00

TS Grippers - W3D3

2011-12-18T21:14:00.001-07:00

December 18, 2011

TS Grippers - W3D3
Speed IM 1.5 x 4, 4, 4, 4, 4, 4

25" x 5/8" HRS Braced Bend

2011-12-17T18:05:00.000-07:00

Gave a 25" braced a go today and it went well. Submitted for David Horne's mid-length braced bend list. I've got another 20-30' of 5/8" out in the garage to chop up. I'll keep knocking an inch off each time until I start stalling out.

Mojo Nixon ~ You Can't Kill Me

2011-12-16T16:12:00.000-07:00

High Pulls, Skull Crushers and Grip

2011-12-16T13:28:00.002-07:00

December 16, 2011 - Noon

1a) High Pulls - CV
135 x 3
185 x 3
225 x 3
245 x 3
265 x 3
285 x 3 - Started straps
315 x 3 - These are getting fun! :D

1b) Skull Crushers - Oly Bar
45 x 10
95 x 5
135 x 3, 3, 3 - Got an elbow tweak so stopped

1c) TS Grippers - Speed - W3D2
IMT x 3, 3, 3, 3, 3 31:00

Shrugs, WD and Thickbar

2011-12-15T15:22:00.001-07:00

December 15, 2011 - Noon

Finally some breathing room at work again!

1) Shrugs
315 x 5
405 x 3
495 x 3
545 x 3, 3, 3
565 x 3
585 x 3
605 x 3, 3, 3+10 second hold at top 22:00

2) WD - Orange
L4 x 5/5, 5/5, 5/5

3) 2-3/8" DB Pulls
117 x 5/5

Back to work. Need to toss another 5# on the dumbbell.

TS Gripper Day

2011-12-15T08:46:00.001-07:00

December 14, 2011

TS Grippers W3D1 - Speed
5x3 @ 50% IM T x 3, 3, 3, 3, 3

My mindset is definitely changing with this programs focus on speed. I'm getting a ton more snap into my closes these days.

Front Squat w/Straps

2011-12-13T20:31:00.001-07:00

Front Squats and the Saxon

2011-12-13T20:26:00.000-07:00

December 13, 2011
Front Squats and the Saxon

1a) Front Squats
45 x 5
135 x 3
225 x 3
275 x 2, 2, 1, 2, 1 - Bailed on the 3rd set. Hit the safety bars and popped off of my shoulders.

1b) Saxon Sumo Pulls
155 x 3
175 x 3
195 x 3, 2, 3, 3, 3 - These felt very strong.

34:00

Only had time for a quick workout before supper again. Work is piling up bigtime.

This is probably the first time I've done front squats in well over a year so I had no idea weight wise where I'd be and was pleasantly surprised with these fairly easy reps. I think keeping a more upright position by doing all of the SSB stuff is helping a lot. I also used my straps to hand onto for doing them. Waaay easier and very comfy. I was reading an article on it the other day on the Tight Slacks of Denzo Ban site.

Deadlift, Bench Lockouts and Reverse Bend

2011-12-12T19:43:00.001-07:00

December 12, 2011

1a) Deadlift - Normal CV
225 x 3
315 x 3
405 x 3
455 x 3, 3
475 x 1

1b) Bench Press Lockouts - Pin 13
225 x 3
275 x 3
325 x 3
345 x 3, 3, 2

2) Reverse 1" Suede
520# x 5" 0-1 DR x 2H 28'

Well I guess 3 cups of coffee and a can a beans consumed all day isn't conducive to having the strongest of workouts. Work is really ramping up and getting stressful these last few days and it's showing in my diet and workouts. I'm just happy I got something in.

Gail's getting into the workouts lately to and is progressing fast. It's funny how much of lifting is a bit of athleticism, coordination and strength. I love watching how fast she's progressing. Right now I've got her doing kb swings, kb deadlifts and complexes with dumbbells consisting of cleans, presses and squats.

Pissed me off a bit tonight as I thought I had 475 for work sets on my pulls. No wonder they felt so easy lol. No carb build up seems to have really sapped my energy.

Reverse felt off right after the first hit. Elbow is a bit niggled now as well.

Oh well. Hopefully I can get some decent work in this regardless of job and Xmas stress.

Grippers

2011-12-12T07:24:00.001-07:00

December 11, 2011

1) TS Grippers W2D3
90%+3sec O/C - IM2.5 x 1, 1, 1
70% Speed - IM1.5 x 3, 3, 3

I spent the weekend vegged right out. It's weird. Taking two days off now makes me feel sooo lazy. Ate way to much crap and didn't get a lot accomplished.

Reverse Curls and Speed Grippers

2011-12-09T15:06:00.001-07:00

December 9, 2011 - Noon
Reverse Curls and Speed Grippers

1) Reverse Curls - Oly bar - Thumb-less
45 x 10
65 x 10
85 x 10
95 x 10, 5

2) TS Gripper - Speed Day
IM T x 3, 3, 3, 3, 3

Got everything sorted for my noon workout but just felt beat up. Hit some reverse curls to get some work in. Thumb-less like that they hit the flexors pretty damn good too :D