Whatever Day: Blobbing, Thickbar and Some DU

February 29, 2012

1) Blob50 Iso's x 1, 1, 1, 1, 1

2) 2-3/8" DB Pulls/Rows
115 x 1
125 x 1, 1, 1, 1

3) DU in BB Cordura - 2.5" Wrapped ea
Timber Ties x 2
60d Tree Island x 1
7" x 1/4" Sq CRS FBBC x 15'

Felt like wet sand today. Just beat up and needing rest so I just did a little bit of work.

I ended up just doing some singles with the dumbbell with some good long holds on each reps as well. All of them were about a medium type effort. I didn't want to fry my hands as I've got some more axle and 2HP training in the upcoming days and just wanted to give the mitts some stimulation.

DU bending is really hit or miss with me so that basically says I need to practice a lot more and get my technique down. When it's good I can kill fairly good steel, when it's not I suck donkey nuts.

Pressing, Gripping and some Pinching

February 28, 2012
Before Supper

1a) Seated BTN Press
45 x 10
105 x 5
155 x 3, 3
185 x 1
205 x 1, 1, 1, 1, 1, 1

1b) Grippers
MMS
#1 x 5/5
#2.5 x 3/3, 3/3
Right #3 x 1/8", 1, 1, 1, 1/8"
Left #2.5 x 2, 3, 3, 3, 3, 2

Strap hold
Right #2.5 w/10# x 1, 1
Left #2 w/10# x 1, 1

Clicks
#2 x 1/1

2a) Bench Press - Pinkies on Rings
155 x 5
260 x 5, 5, 5, 5, 6

2b) Plate Pinch Rows - milled plates - just fingertips
2x25's x 5, 5, 5, 5, 5

Squats, 2HP, Axle & Wrist Roller

February 27, 2012
Noon

1a) SSB Squat - Rock Bottom
65 x 5
215 x 5
Belt 315 x 5, 5, 5, 5, 5

1b) Climber 2HP
95 x 5
155 x 5, 5, 5, 5, 5

Before Supper

1) Sumo Axle Pulls
153 x 5
233 x 3, 3
273 x 1
283 x 1
293 x 1
303 x 1
308 x 1
313 x Just shy of lockout
303 x Hop, just above knees

2-3/8" Wrist Roller
2) Flexor 50# x 5, 4, 2 trips
3) Extensor 50# x 7, 5, 4 trips

Squats felt good and I probably could've cranked out a few more reps but want to leave some easier progression for the upcoming weeks. Took all of the reps to dead bottom and flattened my hamstrings on my calves.

First workset on 2HP felt tough but after that I was sufficiently warned up and they went well.

Axle deads went good but I was apparently cooked after the 313.

I took a minute or less between sets on the wrist roller and frig it blew my forearms up.

Bench and a bit of Gripper

February 25, 2012

1a) Bench Press - Pinkie on rings
45 x 10
155 x 5
235 x 3, 3
275 x 1
295 x 1
315 x 1
300 x 1, 1, 1, 1, 1
205 x 13

1b) Vulcan V2 - MMS - Black
L3 x 5
L10 x 3, 3
Right L14 x 1, 1
Left L12 x 1, 1

I didn't have time to get in any kind of big workout today and yesterday I couldn't as I was on the road all day for work. Today was also my second crack at the wider grip. I'm not sure if I like it at I can feel it in my shoulders a bit. The last couple of sets I went to a thumbs width from the smooth and it seemed to feel a bit better. Another thing that I should've fixed right off the start that I didn't until towards the end was to drop the J hooks. Using the wider grip I lose about an inch for unracking and I fumbled with a few sets getting it out. I'm sure the 315 would've went much easier than it did but I lost my tightness and had to replant and grab my air again after the bar was unracked.

Grippers I terminated a bit early as my elbows were starting to bug me from the setting and I didn't want to bugger up my bench for the day.

Another point of interest is that I've basically confirmed that there's no strength loss doing shoulder pressing prior to bench. If there would be I'd have noticed some pretty significant gains these last two Saturdays.

Squats and the Climber 2HP

February 23, 2012

1a) Back Squat
45 x 5, 5
235 x 5
350 x 3, 3
Belt & Wrap
425 x 1
445 x 1, 1, 1, 1, 1
Raw again
280 x 8 - Good enough

1b) Climber 2HP
75 x 5
105 x 5
145 x 3, 3
175 x 1, 1, 1, 1, 1
180 x 1
185 x 1

2) Axle Dimel
233 x 8

Well a few things. Tonight I decided to keep working up with some reps in the 90-95% range for my squat and they were all pretty easy. The thing that isn't easy is how much hair and crap gets ripped out from the wraps and the pinching. I'm going to look at some other peoples workouts and just see how many sets they're doing while wrapped because I think between 3-5 reps at this range is good enough to keep strength gains going. That final cool down set isn't bad strength wise but I'm just getting tuckered. I know I'm a pussy.

I ended up using my Climber style 2HP tonight as my thumb webbing peeled back a bit yesterday from the wide pinching. By the end of pinching tonight I couldn't get enough chalk in there to keep from bleeding and ripping so I stopped.

Gave some Dimels a go but my hands were just to fried and tore up from the pinch so I couldn't get the 15-20 reps I wanted and the 2-3 sets. Oh well, I'm still gaining without them now anyways.

A golf ball for tight forearm flexors

Whatever Day: Some Wide Pinch

February 22, 2012

1) Blob Iso's x 1, 1, 1

2) 4" HSS Pinch Trainer
54.8# x 1/1, f/f, 1/1, 1/1, f/f, f/h
52.2# x 1/2, 2/1, 2/3

Feeling a bit tuckered today and I want to be sharp for squatting tomorrow. A bit weak with the pinch today as well. Oh well, relaxing with a couple of glasses of Laphroaig and the evening is aaaaall right :)

Pressing, Grippers, Axle...

February 21, 2012
Noon

1a) Seated BTN Press
45 x 10
105 x 5
155 x 3, 3
185 x 1
205 x 1, 1, 1
135 x 10

1b) Vulcan V2 - Black - MMS
Right L3 x 5
L10 x 7, 7, 7, 7, 7

Left L3 x 5
L9 x 7, 7, 7, 7, 7

2) 45 Hubbing x a bunch

Before Supper
1a) Bench Press - Pinkie on Ring
45 x 10
155 x 5
260 x 5, 5, 5, 5, 5

1b) Axle Rows - Pendley
123 x 5
233 x 5, 5, 5, 5, 5

Deads, Blobbing and Assistance

February 20, 2012
To late. Around 19:30

1a) CV Deadlift
265 x 5
405 x 3, 3
475 x 1
485 x 1, 1, 1, 1, 1, 1, 1

1b) Blobbing
Iso's x 1, 1, 1
Couch x 1, 1, 1, 1, 1, 1, 1

2a) KB Swings
124# Ader x 10, 10, 10

2b) Pony Pinching x 25, 25, 25

Spent the bulk of the day out at the gun range with a couple of new toys (Mark I and a Tokarev) so I just had a quick workout a bit late.

Whatever Day: More Assistance Work

February 19, 2012

1a) Multigrip Incline Press
130 x 8
180 x 8, 8, 8

1b) Axle Rows
123 x 8
233 x 8, 8, 8

2) Red Rafter Pinch Curls
15# @ 3.5" x 10, 10

3) Reverse in DH Suede - Touching
6" x 1/4" gr8 - 1h ~5'

Reverse in BB Cordura - 2.5" Wrapped
7" x 1/4" FBBC CRS Sq - 2h 53' - Bent on the flat

Bench and Axle Curls

February 18, 2012

1) Bench Press - Med/Narrow Grip
45 x 10
155 x 5
235 x 3, 3
275 x 1
295 x 1
305 x 1, 1, 1, 1
205 x 12, 12

2) Thumbless Reverse Axle Curls
33 x 15
53 x 12, 12, 12

Had to play catch up on the bench as I couldn't make that workout. I was going to do axle rows but my biceps were bugging me a bunch again on my 305 worksets so I shot a video to see if I could get some helpful comments. I'm trying to speed up the descent to alleviate some of the tension but it's still feeling unnatural. It'll come.

I was going to do axle rows but I figured the curls would do more for helping my niggles.

Noon: BTN Pressing and Blobbin'

February 17, 2012
Noon

1a) Seated BTN Press
45 x 10
105 x 5
165 x 6, 6, 6, 6, 5

1b) Blobbin' with a York 50
Iso's x 1, 1
Couch x 1, 1, 1, 1, 1

I'm really happy with how my pressing is responding. I feel like I'm getting much stronger. Blobbing is still going well.

Squats and Euro

February 16, 2012
Before Supper

1a) Back Squats
45 x 5
225 x 5
335 x 3, 3
Started with belt and wraps
405 x 1
425 x 1
445 x 1
465 x 1
275 x 7 Good enough

1b) 48mm Euro
55 x 10
105 x 5
145 x 3, 3
175 x 1
180 x 1

Squats are still going good and feeling strong. I'm pretty confident I'll get 500 by the end of March as per the Mac's prediction.
2HP was going ok but when I was getting into my worksets my hands and forearms were just feeling niggly and tight so I stopped.
I also warmed up my arms and shoulders using what Doc showed on today's video.

Elbow Prehab and Rehab

Here's some of Doc's rehab and prehab work that I think'll be quite useful.

Evening: Buncha Stuff

February 15, 2012
Before Supper

1a) BB Shrug
315 x 10
405 x 10
495 x 7, 8, 8 - Lost my air on the first set

1b) 2" V-Bar - Pulls
115 x 5
150 x 3, 3
R - 180 x 1, 1, 1, 1
L - 180 x -, 175 x 1, h, h

2) 2" V-Bar - Fireman Rows
70 x 13
95 x 12

3) Blobbin' w/York 50
Iso's x 1, 1, 1, 1, 1 - First 3 sets the blob was backwards. Did it ever feel easy flipped back.
Couch Pulls to Failure x 1, 1, 1

4) 45 Hubbing
A bunch. Did a couple holds to failure as well.

5) WD - Orange - Seated - Wrist Specific
L4 x 20, 20

Noon: Incline Multigrip Presses and the V2

February 15, 2012
Noon

1a) Incline Press w/Multigrip Bar
40 x 10
130 x 12
180 x 8, 8, 8

1b) Vulcan V2 - MMS - Black
Right
L3 x 5
L10 x 3, 3
L13 x 1, 1, 1, 1, 1, 1, 1, 1
L9 x 33

Left
L3 x 5
L9 x 3, 3
L11 x 1, 1, 1, 1, 1, 1, 1, 1
L8 x 32

First day trying out my new Stronger Grip Multigrip Bar. A couple of little tweaks that I think I may change but overall I'm happy. Sure hit my triceps hard! Good! Pressing and more pressing and more tricep work to get better at pressing.

Vulcan felt good. One thing I need to focus on is to not think as much and just grab it and go.

Evening: Bench, Axle Rows and the WD

February 14, 2012
Before Supper

1a) Bench Press - Med Grip
45 x 5
155 x 5
255 x 6, 6, 6, 6, 6

1b) Axle Row - Pendley
123 x 5
213 x 7, 7, 7, 7, 7

2) Wrist Developer - Orange - Wrist Specific & Seated
L4 x 10, 10

Feeling a bit oogy. Probably crapped half my bodyweight right prior to my workout due to a pre-workout caffeine reaction. My neck is also a bit tight from my lunchtime presses.

Bench continues to go up. Tonight's volume night went up another rep easy per set so I'll add some weight again next Tuesday. I'm also working on Rex's advice and speeding up my descent a bit to see if it helps take some strain off of my biceps. It'll take a little bit to get coordinated with the added speed.

Axle rows felt light and so they should, grip was easy. I'll probably add 20 pounds next time.

Figured I wanted to hit the wrists a bit without putting a bunch of strain on my elbows so I just did some light very wrist specific work with the WD. I think it may be beneficial to do something like this four or more times a week on top of my max bends.

Noon: Shoulder Press & Blobbin'

February 14, 2012
Noon

1a) Seated BTN Press
45 x 10
105 x 5
155 x 3, 3
185 x 1
195 x 1
200 x 1, 1, 1, 1, 1

1b) Blobbin'
Pulls with 40# Legacy x 5/5
Pulls with 50# Legacy x A/A
Iso's with 50# Blob x 1, 1, 1, 1, 1, 1, 1
Couching with 50# Blob x 3 to failure

Pressing is still going good and so's the blob work. Starting to try and pull the blob out of the couch rather than bouncing it and holding it as I'm getting really good holds at the top now so I'll keep working at breaking it from the ground.

Another Blob on the Couch Video

Squats, 2HP, Blobbin' and the Red Rafter

February 13, 2012
Before Supper

1a) SSB Squat
65 x 5
215 x 5
Belt 295 x 5, 5, 5
Belt 315 x 5, 5

1b) Euro @ 48mm
55 x 10
95 x 5
TnG 135 x 5, 5
TnG 145 x 5
TnG 155 x 5, 7

2) Blob Iso's x 1, 1, 1, 1, 1

3) Red Rafter Curls
15# @ 3.5" x 10/10, 10/7

Well I decided to change things up again and started using my SSB again. By the way it was hitting my quads I'm thinking it's probably more useful than the front squats for this plus looking back when my deads were climbing well I was using the SSB exclusively for squatting. I think it'll also be good just to give my shoulders a break from having the bar resting on them for the front squats.

The rest of the work felt really well. One weird thing is that I've got a strange hot spot in my left hand thumbpad for some reason. It's still there even as I'm writing this. Didn't seem to affect me so no worries.

Toys from Stronger Grip

Received some goodies from Ryan Pitts of Stronger Grip today. A Red Rafter pinch block and a kick ass custom made Multi-Grip Bar. Very happy :D

Whatever Day: Stuff

February 13, 2012
Before Supper

1a) BB Row
225 x 12, 12, 12 - All good and clean. I think I'll either add a set or weight next time.

1b) EZ Skullcrushers behind head
115 x 10, 10, 10 - All good as well. More reps and probably an extra set next time as well.

2a) Vulcan V2 - Speed - Black - MMS
L3 x 3, 2, 2, 2, 2 - Right was snappy, left was sluggish

2b) Blobbing with 50# York
Iso's x 1, 1, 1, 1
Rebound to Failure x 1, 1, 1 - felt good

3) Reverse in BB Cordura
500# Black Gr8 - 3h 13' - wraps were sloppy on the head side.

4) Blob Drags - Thumb on the Bad Side
50# Legacy x A few times

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Evening: Bench and Crusher

February 10, 2012
Before Supper

1a) Bench Press - Med
45 x 10
155 x 5
235 x 3, 3
275 x 1
295 x 1
305 x 1

1b) 2" Crusher Pulls
105 x 5
130 x 3, 3
Right 157.5 x 1
Left  147.5 x 1
130 x 9/8

Mentally not there tonight. My biceps were also killing me during the bench so I decided to end it there, do a quick rep out with the crusher and veg.

Noon: Pressing, Blobbin' and a Bend

February 10, 2012
Noon

1a) Seated BTN Press
45 x 10
105 x 5
165 x 5, 5, 5, 5, 5

1b) Blobbin' with a York 50
Iso's x 5
Rebound x Twice to failure

2) Reverse in BB Cordura
7" x 1/4" FBBC Sq CRS - 2H to 74'

Well a few things. Shoulder presses keep progressing right on schedule and are feeling much stronger each time, Just sticking with the program.

Blobbing went good as well. The basement was a bit chilly but I eventually warmed up. The iso's really help wake up the hands plus get them stretched out properly for wrapping around the blob. I got a few good hops in today as well. :D

Reverse went really strong and I'm really liking these Benders Battlefield cordura wraps. Feel just like my 1" suede but they're virtually indestructable and provide a much better margin of safety. I thought I recorded the bend but I didn't confirm it was recording before I began. Oh well.

Mark Bell - Q&A

Mark Bell has been doing these 5-10 minute Q&A session for a little bit now and they're going to continue for a while. A lot of great information bouncing around.

Squats and 2HP

February 9, 2012
Before Supper

1a) Back Squat
45 x 5
135 x 5
225 x 5
B 335 x 3, 3
B+W 405 x 1
455 x 1, 1, 1
275 x 6 enough

1b) Euro Pinch @ 48mm
55 x 5
105 x 5
145 x 3, 3
175 x 1, 1, 1, 1, 1, 1

Man I'm just feeling beat to hell today. The rows and arm work seems to have given me a little fatigue.

Squats felt good. I think I may do something similar to what I think Rex mentioned one time in working up to a 1RM then dropping to 90% and getting some singles in from there.

I just wanted to get some pinch work in. It was a bit early and like I said my arms and back were bagged but if I consider 190 a 1RM from the other night 175 would be around 92%. Perfect spot for singles and advancement without killing myself. I also practiced what David told me about stopping all of the regripping I do, just clamp and go.

Whatever Day: Part II, Arm Assistance

February 8, 2012
Before Supper

1a) EZ Skullcrushers - Behind the Head
115 x 9, 10, 9

1b) DB Curls
30e x 20, 18, 17

2) Gripper - V2 - MMS - Black
Right
L3 x 5
L10 x 3, 7, 7, 7

Left
L3 x 5
L9 x 3, 7, 7, 7

3) DU - BB Cordura
7" x 1/4" FBBC Square CRS

4) Cyplenkov Wrist Curls
45 on bar x 18/13 - Just didn't feel right so I stopped and had some almond chicken gai ding that was AWESOME!

Whatever Day: Lunchtime Rows

February 8, 2012
Noon

1) BB Rows - Low Chest - Wider Grip
225 x 12, 12, 12 The last couple of reps on the last couple of sets were a bit sloppy. Hit the rhomboids hard.

2) Standing V Handle Rows w/BB - Weight is just plate added
135 x 12
180 x 12, 12, 12 Hit the lats good. All nice and clean reps.

Benching and Pinching

February 7, 2012
Before Supper

1a) Bench Press - Narrow Grip
45 x 10
155 x 5
255 x 5, 5, 5, 5, 5

1b) 48mm Euro 2HP
55 x 10
105 x 5
145 x 3, 3
170 x 1
180 x 1
190 x halfway, close, halfway
185 x halfway, full lift
190 x F

2) Torque Attempt
8mm x 7" EN8 CRS 2 hits to ~1' or so

Pinching

Lunchtime Pressing & Pulling

February 7, 2012

10:00ish
1) Blobbin' with a Blob50
Iso's x 1, 1, 1, 1, 1 did some assisted lifts with these as well
Drags on the Shag x 1, 1 to failure

Noon
1a) Seated BTN Press
45 x 10
105 x 5
155 x 3, 3
185 x 1
195 x 1, 1, 1, 1
135 x 10

1b) Deadlift - CV
265 x 5
395 x 3, 3
475 x 1, 1, 1
485 x 1, 1

Today's a bit of a catch-up day for missing all of my core work yesterday although I think I may program something like this every other week. It gives me an extra day of recovery plus I'm fresh for my pulls. Deads felt heavy but I'll stick with the program and the shoulder press is still going well. I think I easily could've worked up to 10 work reps/sets but I ran out of time. I'll need to get everything set up the day before if I keep wanting to get this at lunch as I only had 30 minutes or so to get this in.

Pfftt!: Did some gripping and that's about it

February 6, 2012
Noon

Gripper - V2 - MMS - Black
Right
L3 x 5
L10 x 3, 3
L13 x 1, 1, 1, 1, 1
L7 x 45

Left
L3 x 5
L9 x 3, 3
L11 x 1, 1, 1, 1, 1
L7 x 31

Life got in the way of getting my regular workout in tonight. I'm thinking though that since I didn't get my front squats in tonight tomorrow should probably be a good day for some deadlifting. I'll superset my heavy BTN presses at lunch with them and SS my medium bench work with the Saxon tomorrow. Maybe bring my blob into the office during the morning for some training during work.

Modern Samurai UNBELIEVABLE SKILLS. with subtitles

Whatever Day: Support Work

February 5, 2012

Noonish

1a) BB Rows

225 x 12, 12, 12

1b) Gripper

T x 5, #2 x 3, Choked #3@25mm x vvn/0.25" - Just felt tired. Maybe from the crusher.

2a) EZ Skullcrushers behind the head

115 x 8, 8, 7

2b) DB Curls

30e x 20, 15, 10

I had limited time to get some work in today so I took very little time in between the first superset but my grip was feeling tired.

The second superset I did like a non-stop circuit  as time was running out. Skullcrushers behind the head felt way stronger today. I think I lost a lot of curl reps as my arms were pretty stinking pumped as I was trying to run through this. I'll stick with 115 on the SC until I'm getting in the 15-20 rep range.

Pressing, Blobbing and Spinny Lifts

February 3, 2012

Noon


1a) Seated BTN Press
45 x 10
105 x 5
160 x 6, 6, 6, 6, 6

1b) Blobbin' with a York 50
Iso's x 1, 1, 1, 1, 1
Rebounding to Failure x 1, 1, 1

Before Supper


1a) Bench Press - Narrow
45 x 10
155 x 5
235 x 3, 3
275 x 1
295 x 1
300 x 1, 1, 1, 1, 1, 1, 1, 1
205 x 11

1b 2" Crusher - Full Lifts
100 x 5
125 x 3, 3
Right - 140 x 1, 150 x 1, 1, 1, 155 x 1, 160 x hop, 155 x 1, 1, 1
Left - 140 x 1, 150 x 1, 1, hop, 145 x 1, 1, 1, 1, 1
100 x 20, 20

Well a couple of things; my triceps have the DOMS like frigging crazy from those behind the head skullcrushers on Wednesday still, good job there's 3 heads to a triceps cause I don't think the same ones were used in today's pressing and what a fantastic workout otherwise :D

Shoulder press is continuing to climb nicely and not having to force the reps to hard (still keeping one or two in the tank). Blobbing felt very strong. When I got to doing the rebound work I was getting some pretty long and strong holds at the top of the movement. I also had a bit of an epiphany with it; I'm usually trying to dig my fingers and thumbs in, today I tried to mash my digits as flat as I could on there and get more contact. This seems to help a lot. I'm very confident that the blob's coming up soon.

Bench press is continuing to climb as planned so I'll toss on some more weight next week. Crusher work is also coming seeings as it's only my second workout with it I'd hope so. Really working to try and keep some wrist flexion with these.

Squats and the Saxon Bar

February 2, 2012, 80%
Before Supper

1a) Back Squat +10%
R 45 x 5
R 135 x 5
R 225 x 5
B 335 x 3, 3
W+B 405 x 1
425 x 1
445 x 1
450 x 1, 1
R 275 x 5 Enough

1b) Saxon Pinch - Sumo -10%
155 x 5
170 x 3, 3
205 x 1, 1
215 x 1, hop
205 x 6"
155 x 8 TnG

Getting more used to the wraps as this is my 3rd workout with them and my 1st doing back squats. I'm pretty happy hitting 450 and it was actually pretty easy. I'm thinking I might be good for around 470-475 right now. Pretty stoked that I should have a 500 pound squat in me this year pretty easily.

The Saxon pinching was another story. My arms are a bit tender from yesterday, especially my triceps and I was having a good sweat wearing my hoody so it was tough getting a good bight on 'er. Next time. Overall an 80% day.

Here's my 445 squat. Either a tad high or right at parallel. Tough to call at that angle and with the clothing but it gives a good sense of how easy these are coming. I'm getting to find my form on these buggers :D

Whatever Day: Axle Cleans, Shrugs and Gunz (see how cool it is with a Z?)

February 1, 2012

Noon


1) Axle Hang Cleans
123 x 2
158 x 2, 2
168 x 2, 2, 2, 2, 4

Before Supper


1a) Shrugs
315 x 10 - 1 second hold at the top of each rep
405 x 5, 5 - 1 second hold at the top of each rep
455 x 5 - 1 second hold at the top of each rep
495 x 5, 5, 5, 5, 5 - Nice clean reps

1b) EZ Skullcrushers - Bringing the bar behind and below my head on each rep
115 x 8, 8, 8 - Sure hit the triceps different. I like 'em!

1bb) DB Alt Curls
30e x 20, 20

Also did iso's for my neck front and sides with a JS Average band. 5-10 second holds.

I'm also going to start tracking my workouts as per Paul Carter www.lift-run-bang.com by using the 80/+10/-10. You can hear about it on Iron Radio.

Bringing the Sexy Back!