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:
Saturday, December 31, 2011
Friday, December 30, 2011
Press and Pull
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.
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.
Thursday, December 29, 2011
The Plan for Kicking off 2012 - Rev 01
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.
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
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.
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.
Wednesday, December 28, 2011
TS Grippers W5D1
December 28, 2011
It's all recovery this week then testing next Wednesday.
TS Grippers W5D1 Recovery
IM T x 5 x 3
It's all recovery this week then testing next Wednesday.
TS Grippers W5D1 Recovery
IM T x 5 x 3
Tuesday, December 27, 2011
Sick (as in oogy) Press and Pulls
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
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
Monday, December 26, 2011
Braced Bend, Front Squats, Saxon Pinching and Grippers
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.
Friday, December 23, 2011
Bench and Shrugs
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.
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.
Thursday, December 22, 2011
Back Squats and Grippers
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.
Wednesday, December 21, 2011
Holiday Strength Binge
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.
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.
Tuesday, December 20, 2011
Rolling Thunder, Bending and the AB Wheel
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.
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
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.
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.
Monday, December 19, 2011
BTN Presses, Hammer Curls and Reversing
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.
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.
Lunchtime Squats and Pinching
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.
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!
Remember to get your asses in gear and do up some decent feats for this momentous time of year folks!
Sunday, December 18, 2011
Saturday, December 17, 2011
25" x 5/8" HRS Braced Bend
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.
Friday, December 16, 2011
High Pulls, Skull Crushers and Grip
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
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
Thursday, December 15, 2011
Shrugs, WD and Thickbar
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.
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
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.
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.
Tuesday, December 13, 2011
Front Squats and the Saxon
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.
Monday, December 12, 2011
Deadlift, Bench Lockouts and Reverse Bend
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.
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
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.
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.
Friday, December 9, 2011
Reverse Curls and Speed Grippers
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
Thursday, December 8, 2011
Squats and Bending
December 8, 2011 - Noon
Squats and Bending
1a) SSB Squats
65 x 5
245 x 2
335 x 3
345 x 3
355 x 2
365 x 2
1b) Reverse in Singles
Killed 3 gr8's between the last 3 sets of squats. All single, slow hits well past 45' 22:00
I didn't have very much time today as work is getting hectic.
Wednesday, December 7, 2011
Grippers, Saxon and Bending
December 7, 2011 - Before Supper
Grippers, Saxon and Bending
1) TS Grippers - W2D1 - Speed
#2 x 3, 3, 3, 3, 3
2) Saxon Bar Sumo Pulls
155 x 3
175 x 1
185 x 1
195 x 1
205 x 1
210 x 1
215 x 12"
210 x -
3) DU in 1" Singles
Red nail iso's - 3 good hits ~10'
4) Reverse in 1" Singles
gr8 - 1h 45'
gr8 - 1h 45'
Grippers were feeling a lot more snappy this second week then the first. Good stuff.
The Saxon bar pulls were feeling good as well. I did some singles up to max rather than reps. My hands were still feeling a bit to beat up so I don't think these are my best pulls. If my hands were feeling better I think I'd be good for 225...maybe :)
Hit the DU hard and my pinkies are sure feeling it.
I figured I'd better start playing with the reverse again as well. Mike K. is killing some huge stuff at the moment so the push to 455 is closing in. I've just been enamored with DU so it's been getting all of my bending attention for the past while and I need to even it out a bit.
OHP Lockouts and Cheat Curls
December 7, 2011 - Noon
OHP Lockouts and Cheat Curls
1a) Seated OHP Lockouts - Pin 22/~10" Top of the head
135 x 3
185 x 3
205 x 2, F
195 x 1, 2, 2, 2
1b) EZ Cheat Curls
140 x 3
160 x 3, 3, 3, 3, 3, 3
Shrugs yesterday seemed to have sapped some pressing power. I'm thinking I should've raised the pins and focused more on about 4" of travel or so and keep the traps out of the equation a bit more. I'm really enjoying these. Tried a set behind the the neck but it was a no go.
The cheat curls went really well. I'll have to slap on some more weight. Last time the 175 was really beating the crap out of me but I think I should've went with it today. Getting some poundage and reps out of learning the exercise yet.
Hands weren't feeling good for grippers so I'll do them and maybe some pinch later.
Tuesday, December 6, 2011
Traps n' Curls
December 6, 2011 - Noon
Traps n' Curls
1) Shrugs
225 x 3
315 x 3
405 x 3
495 x 3, 3, 3, 3, 3, 3
545 x 3, 3, 3, 3 18:10
2) Hammer Curls
55ea x 10, 10, 10
Monday, December 5, 2011
Squat, Pinch, Bench and Bend
December 5, 2011 - Noon
1a) SSB Squat
65 x 5
245 x 2
345 x 3, 3, 3, 3, 3, 3, 3
1b) Plate Pinch
2x35's - A, 2xA, 2xA, 3xA
Round-the-World - 2x35's - 1 Cut my thumb a bit. Pinching felt really weak. Didn't have to help much but pissed that I did at all.
December 5, 2011 - Before Supper
1) Bench Press
45 x 5
135 x 3
185 x 3
245 x 3
265 x 3
275 x 2
280 x 2, 2, 2, 2, 2, 2
2) DU in 1" Singles
6" x 1/4" gr5 - 1h 78'
6" x 1/4" gr8 - 1h 50'
6" x 1/4" gr8 - 1h 63'
IM Red - 8' Just didn't feel right
6" x 1/4" gr8 - 1h 47'
6" x 1/4" gr8 - 1h 40'
Pretty happy that these gr8's are going down in one hit now. I think the key for me is a super tight grip, lock the thumb over the index finger and drag my knuckles down my chest and belly. Pain free and solid hits. If I didn't screw around with that red I think I would've been getting up around 80' a hit tonight.
Sunday, December 4, 2011
Quick Grip Session and Braced Bend
December 4, 2011
Bent a 25-7/8" x 5/8" piece of HRS this afternoon. Pretty happy as it was a 26" piece that stymied me last winter when I was trying this stuff before and I think I killed this one fairly easily.
Before supper I did a quick gripper workout. I'm giving myself a bit more rest between sets (3 minutes or so) so that I'm feeling very fresh and snappy for each hit.
TS Gripper Program W1D3
Singles w/3sec Overcrush IM 2.5 x 1, 1, 1
Speed Reps IM 1.5 x 3, 3, 3
Bent a 25-7/8" x 5/8" piece of HRS this afternoon. Pretty happy as it was a 26" piece that stymied me last winter when I was trying this stuff before and I think I killed this one fairly easily.
Before supper I did a quick gripper workout. I'm giving myself a bit more rest between sets (3 minutes or so) so that I'm feeling very fresh and snappy for each hit.
TS Gripper Program W1D3
Singles w/3sec Overcrush IM 2.5 x 1, 1, 1
Speed Reps IM 1.5 x 3, 3, 3
Saturday, December 3, 2011
High Pulls, Skull Crushers and a Braced Bend
December 3, 2011
High Pulls, Skull Crushers and a Braced Bend
1a) High Pulls - Sumo
135 x 3
185 x 3
205 x 3, 3, 3
1b) Skull Crushers - Oly Bar
45 x 10
95 x 5
115 x 3
135 x 3, 3 19:00
A couple of hours later I decided to do a braced bend which went fairly easy. 27" x 5/8" HRS:
First time doing those high pulls and they felt great. Really started to get the snap going on the last couple of sets and I think I'll be adding weight and sets soon enough. First time doing the crushers with a straight bar as well and they felt good. I just had time for a quick workout and this hit the spot.
High Pulls, Skull Crushers and a Braced Bend
1a) High Pulls - Sumo
135 x 3
185 x 3
205 x 3, 3, 3
1b) Skull Crushers - Oly Bar
45 x 10
95 x 5
115 x 3
135 x 3, 3 19:00
A couple of hours later I decided to do a braced bend which went fairly easy. 27" x 5/8" HRS:
First time doing those high pulls and they felt great. Really started to get the snap going on the last couple of sets and I think I'll be adding weight and sets soon enough. First time doing the crushers with a straight bar as well and they felt good. I just had time for a quick workout and this hit the spot.
Friday, December 2, 2011
2HP
December 2, 2011 - Before Supper
2HP
108 x 4
128 x 3
148 x 3
158 x 3
163 x 1
168 x 1
173 x 3"
158 x 1
163 x 1
168 x 1
173 x 1
178 x 1
183 x 4"
168 x 1
173 x 1
178 x 6", 6"
Just crapped out. I think I need to play with the widths some more.
2HP
108 x 4
128 x 3
148 x 3
158 x 3
163 x 1
168 x 1
173 x 3"
158 x 1
163 x 1
168 x 1
173 x 1
178 x 1
183 x 4"
168 x 1
173 x 1
178 x 6", 6"
Just crapped out. I think I need to play with the widths some more.
Jump Squats, Squat Lockouts and Grippers
December 2, 2011 - Noon
Jump Squats, Squat Lockouts and Grippers
1) SSB Jump Squats
65 x 3
155 x 3
245 x 3, 3
295 x 3
335 x 1, 1 19:40
2a) SSB Squat Lockouts - Pin 20 - ~8" Lift
425 x 3
515 x 5
605 x F Couldn't get set up right
515 x 5, 5, 5, 5
2b) TS Gripper - W1D2 - Speed
IM T x 3, 3, 3, 3, 3 16:25
Note: Don't use the SSB for lockouts as it's to tough to get set up properly with that bar. It slides down the safety pins when trying to roll it into position and I ended up doing a few reps with the bar up on my neck.
Gripper Porn
Getting a bunch of grippers ready to do some RGC rating this weekend. All washed and lubed up...Sexy!
Thursday, December 1, 2011
Cheat Curls and Shoulder Press Lockouts
December 1, 2011 - Noon
Cheat Curls and Shoulder Press Lockouts
1a) Seated OHP Lockouts - No Belt/backrest - Pin 22/~10" Travel, Bar starts at the top of my head
135 x 3
185 x 3, 3
205 x 2, 2, 2
1b) EZ Cheat Curls
90 x 3
140 x 3
175 x 3, 3, 3, 3 28:45
Nice quick little workout. First time doing either movement. I really wish I had a higher roof in the basement to do standing OH stuff but seated really isolates the shoulders and arms well especially not using any back rest.
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