Vulcan Set Training & Week 3 Bench

March 29, 2011

Did a little set training with my Vulcan as I suck setting it at higher levels bad. I can easily set my 3.5 and not to bad my 4. Vulcan 10 is tough.

Level 6 x 1/1

Level 9 x 1/1, 1/1

Level 10 x 1/1, 1/1, 1/1, 1/1

March 30, 2011

Bench Press
45 x 10
135 x 5
190 x 5
215 x 3
240 x 8 (304)

DB Row
112 x 10, 10, 10, 10, 10

a) DB Skull Crushers
35# x 15, 14, 14, 9

b) DB Zottman Curls
25# x 15, 15, 15, 15

Tried some plate hula's for Jedd and the Diesel Crew but my flexors are still way to fried.

2x25's x 1 (pinched my shirt and dropped), 10 way to fatigued. Will try again in a day or two.

Week 3 - Pulls

March 28, 2011

CV Pulls
135 DO x 5
225 DO x 5
325 DO x 5
365 DO x 3
410 DO x 2, RG x 5 (505)

A) Axle Lockouts - pin 5, just above knees
393 RG x 10, 10
353 RG x 10, 10, 10 last two sets I changed my hand alternation

B) Crunches
BW x 12, 12, 12, 12, 12

Week 3 - Shoulders

March 25, 2011

Seated DB Shoulder Press
25 x 10
60 x 5
70 x 3
75 x 8 (95)

Towel Chins
BW x 3, 3 Hurting the elbows a bit

Zottman Curls
25# x 20, 20

Shoulder Shocker
45# and 10#
2 sets of 15

And at work today I did a bunch of choked GM closes @ 20mm, about 15-20.

Week 2 - Squats

March 23, 2011

 

Squats and high protien levels might not be the best combo, at least not protien then squats. I thought I was going to leave a trail after a few of my reps, especially on my main work set. Gas definitely cost me one or two reps. A guy shouldn't have to worry about blowing his guts out at the bottom of a squat.

 

Squats

45 x 5

135 x 5

260 x 3

295 x 3

330 x 6 or 7, lost concentration (395 for the 6 rep count)

 

Vulcan

3 x 5/5

6 x 3/3, 3/3

R - 10 x 1

L - 10 x 4+n

 

I'm sooooo goddam shitty at setting this thing. I'm good for lots of closes if I get it into position. Buggered both elbows for a while with these sets. I think I need to do some sets where I just "set" the gripper.

 

Squat

175 x 10, 10, 10, 10, 10

 

Some Pinching

March 22, 2011

 

I need to get back to my pinch focus and it shows. I'm not sure if my hands/arms were fatigued from the night before but all I know I didn't have the best of pinch workouts. I did however have a good workout. The one thing I tried was my wide pinch trainer for swings. I like this movement. A guy really has to clamp down so it doesn't come flying out of your fingers at the top of the movement.

 

L Blob Pull

40# EW x 5/4

R - 40# HW x 5

L - 40# HW x 1, EW x 3

45#EW x 7/2, 5/3, 7/2

 

Jumpstretch band Blob Deload

Mega Mini - 3/3 Last rep with my left I pulled it right out of the band

Mini - 1/1, 3/3, 2/2  Pulled as high as I could and held

 

Wide Pinch Trainer Swings (4" HSS)

38# x 3/3, 5/5, 3/3

 

Standing Behind the Back Wrist Curls

45 x 20

135 x 12, 12

155 x 10

Week 2 - Bench

March 21, 2011

 

1a) Bench Press

45 x 10

135 x 5

180 x 3

205 x 3

230 x 8 (291)

 

1b) DB Row

112 x 12, 12, 12

 

2a) Hammer Curl

45 x 10, Seated - Alt x 8, 8

 

2b) DB Skull Crushers

45 x 5, 5, 5

Pinching and Deads

March 17, 2011
L Blob
40# x 5/5
45# x 5/3, 5/3

Attempt 3x25's (4-3/8")...nope

Blob50+5# assists and negs
1/1, 1/1

5 x 10's...nope

I was having a TON on pain in my bicep tie-ins. I just couldn't do anything. I also held off my Friday pulls until Saturday due to this pain.

March 19, 2011
Conventional Deads
DO 135 x 5
DO 225 x 5
DO 300 x 3
DO 345 x 3
385 DO x 3, RG x 6 (500#)

Axle Lockouts 6"
213 DO x 8
303 DO x 6, RG x 2
393 RG x 10, 10, 10

Week 2 - Shoulders

March 16, 2011

Seated Double Dumbbell Press
55 x 3
65 x 3
70 x 9

Towel Grip Chin-ups
BW(255) x 5, 3, 3

Shoulder Shocker
35# & 10's x 15, 15

Wrist Work

Wrist Developer - Orange Spring
1 x 5/5
2 x 5/5
3 x 5/5
4 x 5/5
5 x 5/5
6 x 3/3
7 x 3/3
8 x 1/1
9 x 1/1
10 x 1/1
11 L x 2, R x miss
12 L x 1

Hercules Bar Extensions
25# x 20, 20, 20, 20, 20

8# Sledge Finger Walk
1/1, 1/1

8# Sledge Deviations
14" x 5/5

110315 Wrist Developer Lvl 12, Orange

Squats, Squats, Vulcan and Squats

March 14, 2011

5-3-1 Week 1, Squats

 

All of my usual squats are with a slightly wider than shoulder width stance, no belt or straps unless mentioned and are to the floor.

 

1a) Squat

45 x 5

135 x 5

240 x 5

275 x 5

310 x 7 I think I had more but was mentally off

 

1b) Vulcan Gripper Parallel Set

3 x 5/5

6 x 5/5

R - 9 x 11+n, 6 x 7+n

L - 9 x 10+n, 6 x 11+n (had a short rest between sets due to conversation)

 

2) Squat

165 x 10, 10, 10, 10, 10

 

3) Green (Average Band) GM's

I was intending on doing 5 sets of 10 here as well......nope hahaha!

Week 1 - Bench

1a) Bench Press
165 x 5
190 x 5
215 x 10

1b) DB Row
112 x 12, 12, 12

2) Hammer Curls
45 x 10
55 x 5, 2

3) Double DB Laying Skull Crushers
45# ea x 5, 5, 5

Relieving some frustration

A fairly easy phonebook from yesterday.

Prehab-Rehab

Some prehab-rehab for my forearms and wrists.

Hercules Bar Extensions
25# x 20, 20, 20, 20, 20

Sledge Finger Walk
8# x 3

Sledge Wrist Deviations
8# @ 10" x 6/6
8# @ 14" x 5/5, 5/5

Week 1 - Deads

Conventional pulls with my awesome rogue bar.
135 DO x 5
280 DO x 5
335 DO x 5 should've been 325
365 DO x 3, RG x 7

Axle Lockouts 6" from #6 pin
213 DO x 8
303 DO x 3, RG x 5
393 RG x 8, 8, 8

Choke and peel some Aristocrats.

5-3-1 GO!!

Mar 7, 2011

 

Feeling to damned bagged lately so I'm going to 5-3-1 with the boy.

 

Seated Dumbbell Press (not enough room to stand)

62# x 5

67 x 5

72 x 5

 

Round the World

2x35's x 45min (3/4 around)

 

Shoulder Shocker

35# & 10#

2 x 12

A Pinchy - Some New Stuff in the Mix

I've been tinkering with my Wrist Developer over the past week and man do I ever love it. Probably my favourite thing about it is not having to re-wrap stock to bend. I can get hit after hit as quick as I want and I think that'll do a lot to help develop tendon strength, that an it being reactive because of the spring and really having to hold the hits to move forward. So far I've gone up to level 8 with my orange spring when I first got it, now I'm more interested in getting some reps in for the time being.

Man my thumbs take a bit to warm-up!

L Blob Pulls

40#EW x 3/3, 3/3

40#HW x 3/3

45#EW x 3/3, 3/3

Blob50+5# Assisted Lifts & Holds

3/2, 3/2, 3/2, 3/2, 2/2

Attempt at 5 x 10's....fail

Around the Worlds

2x35's(3") x 60min, 50 min, 40 min. These frigging fried me!

Deck of Aristocrats

Wrist Developer - Orange Spring

1x5/5, 2x3/3, 3x3/3, 4x1/1

Finger Walk

8# x 1/1

6# x 1/1

Sledge Head Wrist Rotations

12# x 5/5 To easy

Got my Wrist Developer

Legs and my heart weren't into doing anything last night but I did get my DH Wrist Developer.
So far I think I'm going to really like it. Didn't twinge my elbow or anything. I ended up working up to level 8 with the orange spring fairly easily and will throw on the black spring later to get a truer comparison to the gold. I've got a wasp as well but I think it's extra stiffness will give me weird results playing on the bottom range of the thing.

Squats and Stuff

February 28, 2011

 

Well last night I decided to try tearing a deck of Aristocrats and they went pretty easy. Today at work I did 2 decks of Bee's that were sitting in my desk, did a deck of Bike's when I got home and another couple of decks of Aristocrats during my squats. My thumb webbing is SORE hahaha!

 

Well it was supposed to be squats and pinching but the damn cards shot my pinch ability. I started to feel a bit nauseas as well so I didn't do a huge workout and terminated my squats early. I'm still working on rehabbing my left elbow as well so pressing and rows are still out of the picture.

 

1a) Squats

45 x 5, 135 x 5, 225 x 5, 265 x 5, 5, 5, 5

 

1b) EZ Reverse Curls

85 x 10, 10, 10, 10

 

1c) EZ Laying Skull Crushers

85 x 10, 10, 10, 10

 

2) Light Heavy Hammer Rotations

5# x 10, 10, 10, 10