110530 Narrow Set Vulcan Black Level 12

555 Bench, Grip & Pinch

May 30, 2011

555 Bench, Grip & Pinch

1a) Bench Press

45 x 10

135 x 5

175 x 5

200 x 5

230 x 5

1b) Vulcan Gripper Black Spring - Parallel Set

L3 x 3/3

L6 x 3/3

L9 x 1/1

R L12 x 1, 1, L13 x A, L12 x 1, A

L L11 x 1, 1 Stop due to bicep tendon

2a) Blob Work

R - 50# L Blob EW x a+n, a+n, hop+a+n, hop+a+n, hop+a+n

R - 45# L Blob EW Hops until burnout

R - Blob drag medley x 2 x 2

2b) Band Hammer Curls

MM x 50, 40, 30, 20, 10

2c) Band Pressdowns

MM x 50, 40, 25, 25, 10

Pretty happy with getting the L13 set. All of this Vulcan work is paying off and I think I'll be climbing rapidly now.

Hurt my arm trying to tear a licence plate yesterday. I tried it once before (last year) and ripped it into 3 pretty easy but I fought with this bugger for some reason and hurt myself so I terminated all of my assistance pressing, rows and other left handed work. Feeling waay better after the band work.

555 Deads, Axle, Pinch & Wrist Developer

May 27, 2011

555 Deads, Axle, Pinch & Wrist Developer

1) CV Deads

135 DO x 5

225 DO x 5

305 DO x 5

350 DO x 5

395 DO x 3, AG x 2

2a) DO Sumo Axle Deads

213 x 2

263 x 1

273 x 1

283 x 1

293 x 1

308 x Above knees

278 x 1

288 x 1

298 x 1, Knees

2b) Standing Band Crunches

MM x 15, 15

3) Pinch

2-35's x 1+n/1+n PR full lift with the left hand

Added 5# plus pin x n/a

Added 2.5# plus pin x n/a

2 x 35's x a+n/a+n

4) Round the World

2-35's x 1, 1

5) Homemade TTK

10# x 10/10, 10/10

6) L Blob EW

50# x a+n/a+n

7) Wrist Developer - Orange Spring

4 x 5/5

L7 x 1/1

L10 x 1/1

L14 x Miss/VVN, Miss/VVN, Miss/1 PR Left Lead

8) Band Hammer Curls

MM x 50, 40

I was feeling super bagged throughout this workout, just couldn't get any zip going so I slogged through it. Happy with the two PR's in both getting a full lift plus a hold with the loose 2-35's left handed and getting level 14 with the orange spring on the WD. That took 3 attempts. Since doing the band hammer, pressdowns and taking the Animal Flex my elbows haven't felt better.

110527 Wrist Developer Orange Lvl 14

555 Overhead Press, Grippers and Thick Bar

May 25, 2011

555 Overhead Press, Grippers and Thick Bar

1a) BB Seated Press

45 x 10

95 x 5

120 x 5

135 x 5

155 x 5

1b) Vulcan Parallel Set - Black

3 x 3/3

6 x 3/3

9 x 3/3

10 x 1/1

11 x 1/1

12 x 1/1, 1/1a 

I think the right is a PR and I know the left is. With the right the weakness is the set, the left the crush but everything's coming together. I made some mental clicks for setting this bugger that hopefully I'll continue to remember to practice and carry forward. Basically I watched what I was doing that made my set into the left so strong; elbow position and especially how I coordinated my gripper hand fingers to get into the set. I think my right should advance another level or two fairly quickly with this info. Happy days :-) 

2a) BB Seated Press

110 x 10, 10, 10, 10, 10

2b) 2-3/8" DB Rows - Torso Parallel

85 x 10, 10, 10, 10, 10

3a) 50# L Blob EW

50 x A+n/A+n, A+n/A+n, A+n/A+n, A+n/A+n

3b) Band Hammer Curls

MM x 30, 30, 30

3c) Band Tricep Pressdowns

MM x 30, 30, 30

333 Squats, Grip and Pinch

May 23, 2011

333 Squats, Grip and Pinch

1a) SSB Squat

65 x 5

155 x 5

265 x 3

300 x 3

340 x 2

I need to calculated a new working weight for using the SSB as it seems my 1RM is quite a bit less than with a regular bar. Another thing I've got to figure out is if the 5-3-1 program considers this an acceptable replacement to the regular squat bar. The weight is reduced but the form improves. I think it should be but I need to research it some more.

1b) Parallel Set Vulcan w/Wasp

Both Hands

L4 x 3

L7 x 3

Right

L11 x 1a

L10 x 1, 3, 2, 2

Left

L10 x 1, 1, 2+1a, 2a, 1+1a

2a) SSB Standing Wide Stance GM's

115 x 10, 10, 10, 10, 10

2b) Standing Band Crunches

Average x 10, 10, 10, 10, 10

2c) Blob Pulls

50# York x 1a/1a

50# Legacy EW x 2"/1a, 1/1a, 1/1a, 1/1a

Wide pinch PR!! First time hopping that bugger then I got some full pulls. All of my blobs are coming up soon :-)

3a) Slim Style Lever - Flat Pad

8# @ 32.25" x 10/10

12# @ 33.25" x 1/-, Almost, wavered sideways at the top/-

Happy with getting the 12# with a minimal flat pad. Took a video of the second attempt but I crapped it out at the top. I can post it if anyone wants to see it.

3b) Thumbless 2.5" Crusher Pulls

87# x 5/5

122 x 2/-

110523 50# Legacy Blob the easy way

333 Bench, Axle and Grippers

May 20, 2011

333 Bench, Axle and Grippers

1a) Bench Press

45 x 10

135 x 5

190 x 3

215 x 3

240 x 8 (304)

255 x 1

1b) Vulcan MMS w/Wasp

L4 x 3/3

L7 x 3/3

L10 x 3/1+2a

R-L11 x 1+2a, 1+2a, L12 x 1a+3BFN

L-L10 x 3a, 1+2a, L11 x 1a+3BFN

2a) Axle Bench

163 x 10, 10, 10, 10, 10

2b) 2-3/8" DB Rows - 45' Back Stance, Row High

82 x 10, 10, 10, 10, 10

3) EZ Bar Barbell Curls

110 x 10, 10, 10

4a) Band Hammer Curls

MM x 25, 25

4b) Band Face Pulls

MM x 25, 20

4c) Band Tricep Pressdowns

MM x 25, 25

Attempted a Slim style hammer lever with a 14# hammer at the end.....no go hahaha!

110519 Diesel Grip Strength Challenge -- Slim Lever

333 Deads, Axle & Pinch

May 18, 2011

333 Deads, Axle & Pinch

Conventional Deads

135 DO x 5

225 DO x 5

325 DO x 3

375 DO x 3

420 DO x Knees, AG x 3

445 AG x 1 Hold at top

Sumo Axle Deads DO

213 x 2

263 x 1

273 x 1

283 x 1

293 x 1

303 x 1

273 x 1

283 x 1

293 x 1

303 x 1 Hold at top

Kroc DB Row

117 x 25/20

Blob assist lifts plus neg x a bunch

I did a whole bunch of pulls with the blob with minimal rest. I can't think of what it's called but I also did a whole bunch of assisted lifts that I let go on the way up and kept the momentum going, held for a neg, once it dropped about 6" I'd assist it up again for another neg then ride it to the floor.

With the axle work I'll keep doing the Ben wave until I hit one more wave up until 303 then add 5# and go for 3 waves again. I did some math on it and if I consider 303 my 1RM 273 is 90% so I'm getting quite a few reps above that number in that fashion. It worked well in the past so I'll see how she goes this time.

333 Shoulders & Grip

May 16, 2011

333 Shoulders & Grip

Started the 531 Powerlifting cycle (or my best guess of it without the book being out yet)

1a) Seated BB Shoulder Press

45 x 10

95 x 10

135 x 3

145 x 3

165 x 3

175 x 1

180 x 1

185 x A I jumped in to quick. Should've waited another minute or so.

1b) Vulcan MMS - Wasp

4 x 5/5

7 x 3/3

10 x 2+1a/1+2a

11 x 1a/1a

9 x 12+n/9+n

1c) Band Pulldowns

Green x 20, 20, 20

2) Assisted Blob attempts + negs

50# York x 1/1, 1/1, 1/1, 1/1 The first two felt super strong. I barely had to touch it at all :-)

3a) Climber 2HP

150 x 4, 3, 4, 4

3b) Shoulder Shocker

45 & 15's x 10, 10, -, -, Left shoulder wasn't feeling right so I left well enough alone for now.

3c) Band Hammer Curls

Monster Mini x 25, 25, 25, 30

3d) Band Tricep Pressdowns

Monster Mini x 25, 25, 25, 30

3e) Hercules Bar Flexor Curls - Top Range (Brent Barbe style)

35 x 25, 25, 25, 30

3f) Guillotine Machine Negatives

2 Hand Stand on Plates + 90 x 1

2 Hand Stand on Plates + 135 x 1

1 Hand Stand on Plates + 160 x 1/1

1 Hand Stand on Plates + 200 x 1/1 These felt really good one handed with the 200# of plate. I was good for about 10 seconds or so. I'll think this is where I'll start with this movement.

Started the Animal Rage pre-workout supplement today and I love it so far. No jitters, no gas or needing to crap, just focus.

Deload Squats and Bench plus Grip

May 14, 2011

Deload Squats and Bench plus Grip

1) SSB Squat

65 x 5

155 x 5

190 x 5

225 x 5

Went and had lunch with the wife. I was running late and my timing was all buggered up.

1a) SSB Wide Stance Standing GM's

65 x 10

115 x 10, 10, 10, 10, 10

1b) Vulcan MMS

Wasp 4 x 3/3, 10 x 3/1+2a, 3/3a, 3/1+2a, 3/3a

2a) Bench Press

45 x 10

95 x 5

135 x 5

155 x 5

2b) 2-3/8" Dumbbell Rows

82 x 10, 10, 10, 10

3a) Band Hammer Curls

M. Mini x 25, 25, 25

3b) Band Tricep Pressdowns

M. Mini x 25, 20, 20

3c) Blob Assist Lifts plus Negs

Blob50+5# x 1/1, 1/1, 1/1

I love the feel of the SSB! I can't wait to start tossing some weight on it after todays deload day. One thing I noticed as well with this being my first time back with bar GM's in quite some time is they sure hit my hamstrings today! I had to put some horse sauce on after the first set. I'm just keeping them light for now and going to keep building up the rep work with them.

Those thick handled rows sure hit my lower arms good. My thumbs and flexors really got nailed, I can still feel the pump in them. And because of them I felt weak as a kitten doing those weighted blob negs.

Another point of note is my elbows feel awesome and strong and I'd say it's directly related to both the band work and the Animal Flex. If you've got problems with your tendons or joints you should give it a try. I've also got some Animal PM recovery paks coming in to try as well.

Deload Deads

May 11, 2011
Deload Deads

DO Sumo Axle Deads
213 x 3
263 x 2
273 x 1
283 x 1
293 x 1
298 x not quite lockout
273 x 1
283 x 1, 1
293 x 1, 1

Standing Crunches
Green/Average x 20, 20, 20

I didn't want a big workout tonight as I wanted to share a nice supper with my wife :-)

Deload Shoulders

May 9
Deload Shoulders

1) Seated BB Press
45 x 10
70 x 5
80 x 5
100 x 5

2a) Vulcan Parallel Set - Wasp
4 x 5/5
7 x 6/6
8 x 3/3
9 x 3/1+2a

2b) Blob Assists and Negs
50# York x 1/1, 1/1, 1/1, 1/1

3a) Euro @ 54mm
98 x 5
148 x 3, 3, 3
153 x 4
158 x 3

3b) Band Hammer Curls
Monster Mini x 25, 25, 25, 25, 25

3c) Band Tricep Pressdowns
Green/Average x 20, 20, 20, 20, 20

4a) Shoulder Shocker
45 & 15 x 15

5) Hercules Bar Weight Towards Wrist Curls
25 x 20, 25, 25

Well I really like those wrist curls! Thanks to Brent for putting a vid up of them!

2HP Variables Done:
Armpit/Lat Tension
Left Leg Staggered Forward
2" Wide
Splay Fingers
Try to Split Plate
Head Forward

110506 PR Squat 415

110506 HOSS #3 Cert Prep

110506 More HOSS 3 Practice

531 Squats and Grip

May 6, 2011

531 Squats and Grip

1a) Squats

45 x 5

135 x 5

225 x 3

285 x 5

320 x 3

360 x 1

385 x 1

415 x 1 PR

1b) 1" Block Set Grippers

IM 2.5 x 3/3

IM 3 x 2mm/4mm, 1mm/2mm, 1mm/2mm, 2mm/4mm

2a) Blob Assists and Negs

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

2b) Choked Grippers

R - BBE @ 18mm x 1, 1, 1, 1

L - Thor GM @ 21mm x 1, 1, @ 18mm x 1, 1

3a) Band Hammer Curls

Mega-Mini x 20, 25

3b) Band Pressdowns

Mega-Mini x 20, 25

4) gr8 1/4" x 6" Reverse Attempt x 7 degrees in 2 hits

Nice hitting the squat PR, I probably could've gotten more but was satisfied with that. The 1" block set grippers were feeling strong and some more set work with the block I'll probably have it. It was also nice putting a wobble into that gr8 reverse. I know now that it's right around the corner.

Another thing is my elbow feels awesome. I'd say it's directly related to the band work and taking the Animal Flex paks.

531 Bench & Pinch

May 3, 2011

531 Bench and Pinch

Bench Press

45 x 10

135 x 5

195 x 5

225 x 3

245 x 1

275 x 1

305 x 6"

295 x 1 Tied with old PR

300 x 4"

Euro 2HP set at 54mm

98 x 5

148 x 1

168 x 1

178 x 1 New PR & New Width

188 x Glued to the floor

178 x 4"

Blob Assisted Picks Plus Negs

50# York x 1/1, 1/1, 1/1 Right is feeling stronger every time

2 x 45's Assisted Picks Plus Negs

1/1, 1/1 Right can hold at the top for a second or two

One Handed Climber Picks - 50mm

75# x A few

Vulcan MMS Wasp @ 12 x 2mm/0.25"

531 Deads

May 1, 2011

531 Deads

Man I love deadlifting! 

1) Conventional Deads

135 DO x 5

225 DO x 5

315 DO x 5

385 DO x 3

425 AG x 1

455 AG x 1

515 AG x 1 PR

2a) DO Axle Deads CV

213 x 3

263 x 1

283 x 1

293 x knees

283 x 1 + long hold

293 x 1

298 x knees

2b) Green/Average Band Standing Crunches

20, 20, 20, 20, 20

2c) Heavy Hammer U/R Deviations

10# x 8, 8, 8

3) Assisted Blob Picks and Holds

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

4) Fought my unfinished 26" x 5/8" HRS for a bit

5) 2-3/8" Dumbbell Attempted Picks

123# x 1/1, 1/1, 1/1

Well a few things; very pleased with getting a pull PR, less pleased about my iPhone not recording it. It went up pretty easily and had me thinking I would try 525 tonight as well but I decided to let it be and be happy with the PR. I think I could've fought the 525 up but my left ham just had a weird feeling to it, not hurt, just off a bit so rather than risk injury I'll go for singles again in another month.

I'm also pleased with the axle. Never went over 300 but I think I can shortly again. I really need to get going on the heavy singles again and running the Ben wave for it as it worked well last time.

Blob picks I amazed myself with the first lift with the right. It felt good in my hand, assisted it up and held it for probably 4-5 seconds. Felt great :-)