Thursday, June 30, 2011
Vulcan Gripper Progress
Just looked through my training log in regards to my Vulcan with a black spring MMS; Nov 27, 2010 level 9 x 8 reps, June 28, 2011 level 12 x 7 reps. Quite pleased :-) Sometimes you've got to look back to really see where a guy's come from in the last few months.
Tuesday, June 28, 2011
333 Squats, Gripper and 2HP
June 28, 2011
333 Squats, Gripper and 2HP
1a) SSB Squat
65 x 5, 5
115 x 5
155 x 3
205 x 3
245 x 3
270 x 3
305 x 7 (377)
1b) Vulcan Gripper, Black, MMS
L3 x 3/3, L6 x 5/5, L9 x 3/3
Right L11 x 11, L13 x A (1mm), L12 x 7+n
Left L10 x 3, 9, 6+n
2a) SSB Squat
170 x 10, 10 Legs are beat
2b) 2HP on Euro @ 54mm
98 x 5
148 x 3
158 x 3, 3, 4 - 108 x 17
Very pleased with tonights workout, especially the Vulcan. 3 workouts ago I closed the level 12, black spring MMS for 1. My last workout I got 3 and tonight I got 7 plus a huge negative! Pretty damn happy with that.
Squats killed my legs good and are getting stronger with the SSB and my hands are FRIED from the 2HP. Good stuff :-)
Sunday, June 26, 2011
Friday, June 24, 2011
Anybody read this?
Just wondering if anyone bothers reading this journal? If not I'll just continue to keep it up elsewhere like on the forums I frequent.
Reply if you're interested in me keeping up this blogger site.
Thanks
Jason
333 Bench
June 24, 2011
333 Bench Press
333 Bench Press
1a) Bench Press
45 x 10
135 x 3
195 x 3
225 x 3
245 x 8 (310)
260 x 3
2a) Bench Press
175 x 10
2b) DB Row
162 x 3/3
Didn't feel really sassy tonight so I just basically stuck with making sure I hit my main lift good and cut it short. Besides my lats and back still feel the pulls from Wednesday.
I also left out the grip work as I want to giver hell on a medley for this weeks Dieselcrew.com grip challenge. My flexors are still a tad pooped as well yet to.
Wednesday, June 22, 2011
333 Deadlift, Axle, Swings, Grip
June 22, 2011
333 Deadlift, Axle, Swings, Grip
1) CV Deadlift
135 DO x 5
225 DO x 3
335 DO x 3
380 DO x 3
430 AG x 8 (545) Feel really good about hitting this. Was hoping for 7 and 8 felt good :-)
2a) DO Sumo Axle Deads
213 x 3
263 x 1
273 x 1
283 x 3, 3, 2 Bad hand placement on the last set
2b) Crunches
BW x 15, 15
3a) 2 Hand KB Swings
124# Ader x 10, 10, 10
3b) Loose Pinch
2-35's x a/a, a/a Thumb was way to weak after the axle pulls
3c) Sledge Deads 8#
Right - 24" x 1, 1, 25" x 1, 26" x 1
Left - 24" x 1, 1, -, 1
4) Vulcan Black - 20mm Block Set
L3 x 37/31, 25/22 I think I'd be good for way more without the prior axle work as well
333 Deadlift, Axle, Swings, Grip
1) CV Deadlift
135 DO x 5
225 DO x 3
335 DO x 3
380 DO x 3
430 AG x 8 (545) Feel really good about hitting this. Was hoping for 7 and 8 felt good :-)
2a) DO Sumo Axle Deads
213 x 3
263 x 1
273 x 1
283 x 3, 3, 2 Bad hand placement on the last set
2b) Crunches
BW x 15, 15
3a) 2 Hand KB Swings
124# Ader x 10, 10, 10
3b) Loose Pinch
2-35's x a/a, a/a Thumb was way to weak after the axle pulls
3c) Sledge Deads 8#
Right - 24" x 1, 1, 25" x 1, 26" x 1
Left - 24" x 1, 1, -, 1
4) Vulcan Black - 20mm Block Set
L3 x 37/31, 25/22 I think I'd be good for way more without the prior axle work as well
Tuesday, June 21, 2011
Monday, June 20, 2011
333 Seated Shoulder Press, Gripper, Pinch & WD
June 20, 2011
333 Seated Shoulder Press, Gripper, Pinch & WD
1a) Seated BB Shoulder Press
45 x 5
95 x 5
135 x 3
150 x 3
170 x 4 (193)
180 x - Just couldn't quite lock it out. I think I racked it off at the start.
1b) Vulcan Gripper MMS - Black
L3 x 5/5
L6 x 3/3
L9 x 3/3, 3/3
Right L11 x 3, L12 x 2+a, 3
Left L10 x 3, L11 x 3, 3
2a) Blob Assisted Lifts & Holds
50# L Blob x 1/1, 1/1
York 50# x 1/1, 1/1, 1/1
2b) Band Pulldowns
Green x 15, 15, 15, 15, 15
2c) Seated BB Shoulder Press
125 x 10, 10, 10, 8, 8
3a) Plate Curls
25# x 10/10, 10/10
3b) Band Pressdowns
MM x 30, 30
3c) Loose Pinch
2-35's x 3/3a, 2/2a
4) Wrist Developer - Orange
L7 x 5/5
L9 x 3/3, -/3
333 Seated Shoulder Press, Gripper, Pinch & WD
1a) Seated BB Shoulder Press
45 x 5
95 x 5
135 x 3
150 x 3
170 x 4 (193)
180 x - Just couldn't quite lock it out. I think I racked it off at the start.
1b) Vulcan Gripper MMS - Black
L3 x 5/5
L6 x 3/3
L9 x 3/3, 3/3
Right L11 x 3, L12 x 2+a, 3
Left L10 x 3, L11 x 3, 3
2a) Blob Assisted Lifts & Holds
50# L Blob x 1/1, 1/1
York 50# x 1/1, 1/1, 1/1
2b) Band Pulldowns
Green x 15, 15, 15, 15, 15
2c) Seated BB Shoulder Press
125 x 10, 10, 10, 8, 8
3a) Plate Curls
25# x 10/10, 10/10
3b) Band Pressdowns
MM x 30, 30
3c) Loose Pinch
2-35's x 3/3a, 2/2a
4) Wrist Developer - Orange
L7 x 5/5
L9 x 3/3, -/3
Friday, June 17, 2011
Active Recovery SSB Squats and Bench
June 17, 2011
Active Recovery SSB Squats and Bench
1) SSB Squats
65 x 5
135 x 5
165 x 5
205 x 5
2) Bench Press
45 x 5
115 x 5
135 x 5
160 x 5
3a) 2 Handed KB Swings
124# Ader x 10, 10, 10
3b) Close Grip Bench Press
135 x 10, 10, 10
3c) EZ Bar Curls
130 x 5, 5, 5
4a) Crunches
BW x 15, 15
4b) L Blob
50 x a+n/a+n, a+n/a+n
5) 2-3/8" DB Power Wrist Curls
82.5 x 5/5
Active Recovery SSB Squats and Bench
1) SSB Squats
65 x 5
135 x 5
165 x 5
205 x 5
2) Bench Press
45 x 5
115 x 5
135 x 5
160 x 5
3a) 2 Handed KB Swings
124# Ader x 10, 10, 10
3b) Close Grip Bench Press
135 x 10, 10, 10
3c) EZ Bar Curls
130 x 5, 5, 5
4a) Crunches
BW x 15, 15
4b) L Blob
50 x a+n/a+n, a+n/a+n
5) 2-3/8" DB Power Wrist Curls
82.5 x 5/5
Wednesday, June 15, 2011
Active Recovery Deads, Grippers and Pinch
June 15, 2011
Active Recovery Deads, Grippers and Pinch
1a) CV Deads
135 DO x 5
195 DO x 5
235 DO x 5
280 DO x 5
1b) Grippers
Right 20mm Choke Thor GM x 1
20mm Block #3 x a, a
20mm Choke Thor GM x 1
Left 20mm Choke Thor GM x 1, a, a
2) L Blob
50# a+n/a+n, a+n/a+n
3) 54mm Euro
98 x 5
148 x 3, 1
168 x 1", 2"
4a) Band Hammer Curls
MM x 50, 30, 20
4b) Band Pressdowns
MM x 50, 30, 20
5a) Barbe/Eaton Herc Bar Wrist Curls
35 x 20, 20, 20
5b) DB Ext Wrist Curls
15 x 25, 25, 25
Crap workout. No snap, strength, nothing. Good job it's recovery week so I won't push it and try to come back stronger next week. Setting the #3 hurt my left elbow and buggered the rest of the work as well.
Active Recovery Deads, Grippers and Pinch
1a) CV Deads
135 DO x 5
195 DO x 5
235 DO x 5
280 DO x 5
1b) Grippers
Right 20mm Choke Thor GM x 1
20mm Block #3 x a, a
20mm Choke Thor GM x 1
Left 20mm Choke Thor GM x 1, a, a
2) L Blob
50# a+n/a+n, a+n/a+n
3) 54mm Euro
98 x 5
148 x 3, 1
168 x 1", 2"
4a) Band Hammer Curls
MM x 50, 30, 20
4b) Band Pressdowns
MM x 50, 30, 20
5a) Barbe/Eaton Herc Bar Wrist Curls
35 x 20, 20, 20
5b) DB Ext Wrist Curls
15 x 25, 25, 25
Crap workout. No snap, strength, nothing. Good job it's recovery week so I won't push it and try to come back stronger next week. Setting the #3 hurt my left elbow and buggered the rest of the work as well.
Tuesday, June 14, 2011
Monday, June 13, 2011
Active Recovery Shoulder Press, Grippers and Thickbar
June 13, 2011
Active Recovery Shoulder Press, Grippers and Thickbar
1a) Seated BB Shoulder Press
45 x 10
75 x 5
95 x 5
110 x 5
1b) Choked Grippers - 20mm
Right Hard GM x 3, 3, Elite x 2
Left Hard GM x 1+a, a, 1+a
2a) Shoulder Shocker
45/15 x 10, 10
2b) Band Pulldowns
2xAverage x 12, 12
2c) One Handed Axle Deads - Straddle
123 x 1/1
143 x 1/1
153 x 1/1
163 x 1/12"
173 x 6"/-
168 x 1/- PR
173 x 6"/-
3) Wrist Developer - Orange
L3 x 5/5
L6 x 1/1
4) 6" x 1/4" FBBC Square Reverse - 18'
5) A couple of L blob assists and really good holds with each hand
6) EZ Curl
115 x 5
130 x 5
Active Recovery Shoulder Press, Grippers and Thickbar
1a) Seated BB Shoulder Press
45 x 10
75 x 5
95 x 5
110 x 5
1b) Choked Grippers - 20mm
Right Hard GM x 3, 3, Elite x 2
Left Hard GM x 1+a, a, 1+a
2a) Shoulder Shocker
45/15 x 10, 10
2b) Band Pulldowns
2xAverage x 12, 12
2c) One Handed Axle Deads - Straddle
123 x 1/1
143 x 1/1
153 x 1/1
163 x 1/12"
173 x 6"/-
168 x 1/- PR
173 x 6"/-
3) Wrist Developer - Orange
L3 x 5/5
L6 x 1/1
4) 6" x 1/4" FBBC Square Reverse - 18'
5) A couple of L blob assists and really good holds with each hand
6) EZ Curl
115 x 5
130 x 5
531 Squats, 2HP & 2" V-Bar
June 10, 2011
531 Squats, 2HP & 2" V-Bar
1a) SSB Squat
65 x 5, 5
115 x 5
155 x 3
205 x 3
250 x 5
280 x 3
315 x 5 (367)
1b) 2HP 54mm Euro
98 x 5
148 x 1
158 x 1
168 x 2", 2", -
158 x 1
168 x 1
183 x -
179.4 x 2", 1"
178 x 1
179.4 x -
177.8 x 2"
168 x 1
173 x 1
178 x 1
183 x -
2) Hubbing
45 x 1/1
50 x 1/1
60 x 2"/-
62.5 x 1/-
65 x a bunch of hops and tries
3) 2" V-bar
115 x 1/1
160 x 1/1
205 x -/-
180 x 1/1
190 x 1/1
200 x -/-
195 x 1/1"
4) KB Swings
124# Ader Bell - Huge Handle
BH x 10
AH x 5/5, 5/5
Very minimal rest. These are going in on all lower body days for a while.
Almost forgot I did a bunch of 50# York blob assisted lifts and holds aas well.
531 Squats, 2HP & 2" V-Bar
1a) SSB Squat
65 x 5, 5
115 x 5
155 x 3
205 x 3
250 x 5
280 x 3
315 x 5 (367)
1b) 2HP 54mm Euro
98 x 5
148 x 1
158 x 1
168 x 2", 2", -
158 x 1
168 x 1
183 x -
179.4 x 2", 1"
178 x 1
179.4 x -
177.8 x 2"
168 x 1
173 x 1
178 x 1
183 x -
2) Hubbing
45 x 1/1
50 x 1/1
60 x 2"/-
62.5 x 1/-
65 x a bunch of hops and tries
3) 2" V-bar
115 x 1/1
160 x 1/1
205 x -/-
180 x 1/1
190 x 1/1
200 x -/-
195 x 1/1"
4) KB Swings
124# Ader Bell - Huge Handle
BH x 10
AH x 5/5, 5/5
Very minimal rest. These are going in on all lower body days for a while.
Almost forgot I did a bunch of 50# York blob assisted lifts and holds aas well.
Wednesday, June 8, 2011
531 Bench Press, Grippers and 2HP
June 8, 2011
531 Bench Press, Grippers and 2HP
1a) Bench Press
45 x 10, 10
135 x 5
205 x 5
230 x 3
255 x 5 (297)
1b) Vulcan Black Spring - Parallel
L3 x 3/3
L6 x 1/1
L9 x 1/1
Right L11 x 4, FBBC 4X x A, A
Left L10 x 4
2a) Bench Press
165 x 10
2b) DB Row - Flat Back
162 x 5/5, 5/5, 5/5
2c) 2HP Euro Devise at 54mm
98 x 5
148 2
168 x 1
178 x 2"
172.8 x 1
177 x 1
182 x -
Went back to my old stiff 1-1/4" bar for benching and it feels good. My left elbow was NFG from setting the gripper for my right. It stopped my gripper work tonight plus my bench work. I'm sure I would've gotten 1-2 more reps at 255 plus I would've completed my assistance bench work. My next 1-2 gripper workouts I'll use choked grippers as they don't aggravate the elbow. Another thing I noticed when trying my 4X after using the Vulcan so much is that because of the handle length difference on the Vulcan my fingers were way to far down for a TSG and my pinkie was slipping off. I'm sure I've got the power for the 4X now just the setting difference buggered me plus the elbow crap.
Pretty happy with the 177# on the 2HP as my contest max last year was 178# and that was without tight flexors, gammy elbow, etc. and a different width. I'm confident for 200# this year.
531 Bench Press, Grippers and 2HP
1a) Bench Press
45 x 10, 10
135 x 5
205 x 5
230 x 3
255 x 5 (297)
1b) Vulcan Black Spring - Parallel
L3 x 3/3
L6 x 1/1
L9 x 1/1
Right L11 x 4, FBBC 4X x A, A
Left L10 x 4
2a) Bench Press
165 x 10
2b) DB Row - Flat Back
162 x 5/5, 5/5, 5/5
2c) 2HP Euro Devise at 54mm
98 x 5
148 2
168 x 1
178 x 2"
172.8 x 1
177 x 1
182 x -
Went back to my old stiff 1-1/4" bar for benching and it feels good. My left elbow was NFG from setting the gripper for my right. It stopped my gripper work tonight plus my bench work. I'm sure I would've gotten 1-2 more reps at 255 plus I would've completed my assistance bench work. My next 1-2 gripper workouts I'll use choked grippers as they don't aggravate the elbow. Another thing I noticed when trying my 4X after using the Vulcan so much is that because of the handle length difference on the Vulcan my fingers were way to far down for a TSG and my pinkie was slipping off. I'm sure I've got the power for the 4X now just the setting difference buggered me plus the elbow crap.
Pretty happy with the 177# on the 2HP as my contest max last year was 178# and that was without tight flexors, gammy elbow, etc. and a different width. I'm confident for 200# this year.
Tuesday, June 7, 2011
Monday, June 6, 2011
531 Deads, Thickbar and Pinch
June 6, 2011
531 Deads, Thickbar and Pinch
CV Deads
135 DO x 5
225 DO x 5
315 DO x 2
350 DO x 5
395 DO x 3
445 DO x -, AG x 5 (519)
Played with my new HG400 in between a couple of the sets and did a few deep set closes. Man is that thing heavy!
One Arm Axle Pulls
123 x 1/1
143 x 1/1
173 x Under knees/Hop, H/H, H/-
163 x 1/1, 1/1, 1/1
Probably would've went better without the deads....maybe.
50# L Blob the easy way. A bunch of attempts and a couple of full picks. Some really good holds at the top with each hand.
2 - 35's x 1/a, 1/a, 1/a, 1/a
DO BB Rack Lockouts and holds
455 x -
405 x -
Nothing. My hands were fried and I needed to cook the family some supper. Happy with tonights pinching.
HG 400 Close: http://youtu.be/JX-ma8ayUao
One Hand Axle Pull 163#: http://youtu.be/t5J3RAUZ3P8
Sunday, June 5, 2011
531 Shoulder Press, Pinch & Thickbar
June 3, 2011
531 Shoulder Press, Pinch & Thickbar
531 Shoulder Press, Pinch & Thickbar
1a) BB Seated Shoulder Press
45 x 10, 10
95 x 5
135 x 5
155 x 3
175 x 3 (193)
185 x 1
1b) L Blob
40# warmup
50# x hop/a, a+n/a+n, h+a+n/a+n, h/a+n, a+n/a+n, 12"/a+n, a+n/a+n
2a) Seated Barbell Shoulder Press
115 x 10, 10, 10, 10, 10
2b) Band Pulldowns
Green x 15, 15
2 x Green x 10, 10, 10
3) RT Pulls
135 x 3/3
145 x 1/-
157 x -/-
Hands were feeling fried.
4) Reverse Bend
FBBC 6.5" x 1/4" Square CRS Single Leathers x 1
Thursday, June 2, 2011
Wednesday, June 1, 2011
555 Squat, Gripper & RT
June 1, 2011
555 Squat, Gripper & RT
1a) SSB Squat
65 x 5
155 x 5
215 x 5
250 x 5
280 x 5
1b) Vulcan Parallel - Black Spring
3 x 5/5
L8 x 2/2
Right L11 x 1, 4+1a, 3+2a, 3+2a
Left L10 x 1, 2+2a, Stopped here due to bicep/elbow
2a) SSB Standing GM's - Alt stance each set (wide, narrow, wide, etc.)
125 x 10, 10, 10, 10, 10
2b) Standing Band Crunches
Average x 20, 20, 20, 20, 20
2c) Rolling Thunder Pulls - Right Only
112 x 5
132 x 2
152 x 1 PR
157 x 2"
154.5 x 2", 1 PR
159.5 x 2"
157 x hop
2d) Band Hammer Curls
MM x 30, 30, 30, 30
2e) Band Pressdowns
MM x 30, 30, 30, 30
Squats felt good. I'm finding it pretty easy to hit depth nice and solid. That SSB sure is different but I'm enjoying it and hoping that it's got good carry over to my regular squat.
I'm also pretty pleased with how the Vulcan has been coming along lately, especially seeings as I've been tossing in a few more rep sets in here and there and not just going for singles all of the time.
I also PR'd my RT lift without directly training it. I'm sure it's due to my constantly improving thumb and flexor strength.
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