Deadlift Jack

531 Shoulders and Grip Circuit

April 29, 2011

531 Shoulders

1) Seated DB Press

60 x 5

70 x 3

80 x 7 (100)

2a) Band Lat Pulldowns 

Average/Green x 15, 15, 20, 20

2b) Shoulder Shocker 

45 & 15's x 10, 10, 10

2c) 2HP 54mm Shrugs

95# x 10, 15, 15

2d) Vulcan Parallel Set

Wasp #7 x 5/5, 5/5, 13/5

2e) Band Hammer Curls

Mega Mini x 20, 25, 25

2f) Blob Assists and Negs

50# York x 1/1, 1/1, 2/2

2g) Band Pressdowns

Mega Mini x 20, 25, 30

2h) Standing Band Crunches

Green/Average x 20, 20, 20

3) Attempted to hub my calibrated York 45 with the wide and shallow hub. Got some hovering and sliding.

4) A bunch of hubbing up to hovering 65# right a few times

5) A few picks with 2 x 35's. They're getting stronger

6) Attempt at 5 dimes but no go tonight :-(

Doing the band pulldowns felt great. I really felt the movement in my lats and I think they'll be good for hypertrophy to support my pressing and heavy pulling and squatting alongside the DB rows.

The blob was also feeling really good in my right hand. That son-of-a-bitch is coming up one of these days! The fire is back!!

I'm also thinking next cycle I'll be ditching the DB presses for my core lifting. It's just to tricky cleaning them, sitting and then dumping them safely as the weights increase.

110429 More 2 x 35's Pinching

333 Squats and Grip Circuit

April 27, 2011

333 Squats and Grip Circuit

1a) Squat

45 x 5

135 x 5

175 x 3

265 x 3

300 x 3

340 x 7 (420)

1b) Vulcan Parallel Set - Wasp 

4 x 3/3, 3/3

7 x 1/1

10 x 1/1

11 x 1/1, 1/m

2a) Squat

175 x 10, 10, 10

2b) Hula

2 x 25's x 10, 10, 10

2c) Wrist Developer - Orange

5 x 5/5, 4 x 5/5, 5/5

2d) Blob Attempts & Negs - York

50# x 1/1, 1/1, 1/1

2e) Standing Band Crunches - Green/Avr

15, 20, 20

2f) Vulcan Parallel Set - Wasp 

7 x 5/5, 5/5, 5/5

3) Mega Mini Band Hammer Curls

20, 20, 20, 20, 20

Well my left elbow was acting up again and is still quite ouchy as I write this. I threw a bunch of the band hammers to get some blood in the area before I left it for the evening and it seems to have helped some. Tonight was my first night of trying out a continuous circuit like this and I think I quite like it. If my elbow wasn't acting up I would've went for 5 or more passes at it.

My last right hand blob attempt felt very strong as did my final set of hulas. Once this elbow fixes up I think it'll be quite fun. I'm also surprised how close my left is to my right now with the Vulcan but this is due purely to setting strength as I can quite easily set it into my left hand with my stronger right but fumble more to place it into my right.

I also started taking the Universal Animal Flex paks yesterday so it'll be interesting to see how well that stuff helps with inflammation and such as well.

333 Bench

April 25, 2011

333 Bench

1) Bench Press

45 x 10

135 x 5

185 x 3

210 x 3

235 x 9 (305)

2a) Bench Press

155 x 10, 10, 10, 10, 10

2b) DB Row

117 x 10, 10, 10, 10, 10

3a) Mega-Mini Band Hammer Curls

20, 20, 20, 20, 20

3b) Mega-Mini Band Tricep Press-downs

20, 20, 20, 20

I was going to do some 2HP with my Euro set at 54mm before I did the band work but my left elbow was giving me some grief. I'll see if I can hit some tomorrow.

110424 Wrist Developer Level 13 Orange Spring Both Hands

Wrist Developer

April 24, 2011

Wrist Developer - Orange Spring

1 x 5/5

4 x 5/5

7 x 1/1

10 x 1/1

13 x 1/1

14 x A/A

Left arm was really tweaking. I probably could've gotten 14 if it was feeling better.

333 Deads

April 22, 2011
333 Deads

CV Deads
135 DO x 5
225 DO x 3
315 DO x 3
350 DO x 3
395 DO x 3, RG x 6 (514)

Axle Shrugs
123 x 20
213 x 25

Band Pulldown Crunches
Avr/Green x 15, 15, 15, 15

RT Pulls
112 x 5/5
Thumbless 112 x 10/9

333 Shoulders

April 20, 2011

333 Shoulders

1) Seated Dumbbell Press

60 x 3

65 x 3

75 x 10 (100)

2) Ring Rows

BW x 8 Bugged my elbow so I left it there

3a) Mega Mini Hammer Curls

20, 20, 20

3b) Shoulder Shocker

45 & 15's x 9, 9, 9

Well a few things, man I was pumped after those last 2 exercises. Kept going with little or no rest between the exercises. The other thing was I hopped on the scale tonight and......264#..Holy crap! That's the heaviest I've ever been!

Yesterday I had a crap 2HP workout and reverse bent a 6.5" x 1/4" FBBC square chunk reverse.

110419 FBBC 1/4" x 6.5" Square Reverse Cert Attempt

555 Squat & Grip

April 18, 2011
Squat & Grip

First day trying the oly shoes. I like them but they'll take a little getting used to. I've been trying Superpump 250 for the past couple of weeks as well and I think I'll be ditching it. I just don't feel that good on it and I've seen no noticeable gains in performance.

The Superpump made me kinda headachy and nauseous so I didn't do any support work tonight.

Squat
45 x 5
135 x 5
245 x 5
285 x 5
320 x 8 (405) might've had another couple of reps without that shit in my system.

Vulcan MMS - Wasp Spring
4 x 5/5
7 x 5/5
10 x 8/4+n, 7 x 3/5+n

Plate Hula
2 x 25's x 10
Just to fried to do any more.

My Grippers & TUGs

Grip Active Recovery

April 16, 2011

Did a little active recovery for the grip.

TNS
IM 1 x 5/5, 5/5
IM 2 x 2/2 had to assist the last little bit on the left
IM 2.5 x 1/-

555 Bench

April 15, 2011


1) Bench Press
45 x 10
135 x 10
170 x 5
195 x 5
220 x 10 (300)

2a) Bench Press
155 x 10, 10, 10, 10, 10

2b) DB Row
112 x 10, 10, 10, 10, 10

3) Mega Mini High Speed Hammer Curls - Pre/Rehab
20, 20, 20, 20

Man my upper body is blowd up real goood!

555 Deads

April 13, 2011
555 Deads

Hang Cleans
135 x 3
155 x 3
175 x 3
195 x F I wasn't feeling to snappy

CV Deads
285 DO x 5
330 DO x 5
375 DO x 5, RG x 5 (500)

DO Axle Shrugs
213 x 18, 15

Crunches
BW (257) x 20, 20

555 Shoulders

April 11

555 Shoulders

 

Took a #2 and a #3 gripper to work today but forgot chalk.

 

1" Block set

#2 x 2/2

#3 x 3 each hand. I had to force them all shut and gimped my elbow. I should've left them alone for the day.

 

 

After Work

DB Seated Shoulder Press

55 x 5

60 x 5

70 x 10 (95)

 

Attempt a red nail reverse. Nope and really made my elbow scream. I need some healing time.

 

Didn't do my chins because of the elbow pain.

 

Zottman DB Curls

25# x 20, 20, 15

 

Shoulder Shocker

45# Plate and 15# DB's x 9, 9, 9

Some Grip Active Recovery

April 10, 2011

 

All gripper work done with a 25mm block set

 

IM 1 - 5/5

IM 2 - 2/2

IM 3 - 4mm/-

Did these late after supper and wasn't feeling to damn peppy. It was just done for recovery anyways.

 

Pony clamp with a ton of rubber bands. 2HP plus a good squeeze with every close.

25, 25, 15, 15

 

Pony clamp one handed closes plus assists and negs

1/1, 1/1, 1/1, 1/1

More Active Recovery

April 7, 2011

I had a couple hour drive so I took along my IM 1 for some active recovery for my crush.

TNS
IM 1 x 10/10, 10/10, 10/10

Inverted Closes
IM x 10/10, 10/10

April 8, 2011

Active Recovery Bench

Bench
45 x 10
105 x 5
130 x 5
155 x 5

Wrapped up a FBBC 1/4" x 7" square and reversed it 80 degrees or so in one big hit. Very happy :-)

DB Row
50# x 25, 25

DB Skullcrusher
25# x 25

DB Zottman Curl
25# x 20

110408 7" x 1/4" FBBC Square Reverse

Active Recovery - Pulls

April 5, 2011

1) DO CV Deads

135 x 5

175 x 5

215 x 5

260 x 6

2a) DO Axle Shrugs

213 x 10, 10, 10, 10, 10

2b) Crunches

BW x 15, 15, 15, 15, 15

Active Recovery - Shoulders

April 4, 2011

 

Seated DB Press

35 x 5

40 x 5

50 x 5

 

Towel Chins

BW (258) x 3

 

Zottman Curls

25 x 15, 15, 15 I played like a bodybuider with this, really contracting the bicep. Fhak what a pump! Hahaha! Elbows are feeling great.

 

Mini Band De-Loaded Blob Pick and Holds

50 x 3/2, -/1, 1/1, 1/1

 

Shoulder Shocker

45# & 15# x 8, 8, 8

Man these pump up the shoulders!

 

Wrist Developer

April 3, 2011

David Horne's Wrist Developer

Orange Spring (OS)

OS 1 x 5/5

OS 4 x 5/5

OS 7 x 1/1 

Wrist Rocker 2.5# x 50EW

OS 10 x 1/1

Wrist R. 2.5# x 50EW

Black Spring (BS)

BS 6 x -/-

Wrist R. 2.5# x 50EW

BS 4 x -/1

Wrist R. 2.5# x 50EW

BS 5 x -/1

Wrist R. 2.5# x 50EW

BS 6 x -/- Left was a near miss

Wrist R. 2.5# x 50EW

Elbows were bothering me a bunch so I filled the sink with ice water and gave them a soak and put on my elbow sleeves.

Week 3 - Squat 531

April 1, 2011

Foam roll. I've actually done this my last 2 squat and pull days as well.

Squat
45 x 5
135 x 5
225 x 3
275 x 5
310 x 3
350 x 6 (420)

175 x 10, 10, 10, 10, 10

Vulcan Parallel Set, Black Spring
Lvl 3 x 5/5
Lvl 6 x 5/5
R Lvl 9 x 11+n, 6 x 5+n
L Lvl 9 x 9+n, 6 x 5+n

L Blob Pulls
45EW x 5/5

Hula
2x25's x 11, 9, 8

All grip work was done between squat sets. The grip work ended up tightening up my wrists quite a bit so it kept becoming more and more difficult to grasp the bar properly for squatting. I ended up waking up in the middle of the night with both rotator cuffs bothering me and my upper back. I think this was all due to losing the flexibility in my wrists/hands which just forced my shoulders and upper back to compensate more. I think I just need to work on more flexibility in general.