Supplementary and Accessory Day

March 31, 2012
Before Supper

1) EZ Skullcrushers - Behind Head (not going to write that past here, it's the way they're all going to happen)
115 x 5, 5
120 x 5
125 x 5
130 x 5
135 x 4

2) Coan Rows
135 x 8
225 x 8
295 x 8
305 x 8, 8

3) Oly Bar Curls - 20, 15, 10

4) Wrist Thingy with 25#
Pro - 40
Sup - 50
Uln - 40
Rad - 50

Holy crap I can barely write this due to the wicked forearm pump from the wrist thingy.

Trying to work up in weight on the skullcrushers now to try and get on a strength gaining program with them. I'm thinking sets of 3-5 for 8 to 15 once I get things dialed in. I need more of a warm-up on them though. First set kinda tweaked both elbows and didn't feel right for the whole workout.

Really liking that style of rows. I can really feel them in my lats and upper back. I think they'll have a huge payoff with my pull lockouts and overall stability with the other lifts.

Those straight bar curls are helping me regain my supination slowly but surely. I may do a set or two daily.

Lucifers Testicles are Good with Salt & Pepper!

Bench Press and Thick Bar

March 30, 2012
Before Supper

1a) Bench Press - Pinkies 1" in from rings, splayed my feet out more, felt way more stable
45 x 5
155 x 5
235 x 3, 3

Add Wraps
285 x 1
305 x 1
315 x 1
320 x 1

Slingshot + Wraps
335 x 2
355 x 1
365 x 1
375 x 1

Nothing
205 x 14

1b) Thick Bar - The Linda

Everything felt good tonight and I was really strong with my thick bar work. I also took a video of my 315 bench in case I had so blatant things people see I need to work on. Tomorrow I'll do my assistance and accessory work after the gun show.

Cannibal! The Musical: The Trapper Song

Thick Bar, Squats and Wrist Work

March 29, 2012
Noon

1) Thick Bar - The Linda

Before Supper

1) Squats - Oly Bar
R - 45 x 5, 5
R - 250 x 5
R - 375 x 2, 2 - Still feeling a bit tight
B - 405 x 1
B+W - 455 x 1
B+W - 475 x 1
B+W - 505 x 1
B+W - 515 x 1
R - 315 x 5 Good enough, back's feeling tired

2) 2-3/8" Wrist Roller
60# E/F x 4/2

3) Wrist Thingy
25# - Sup x 40
25# - Pro x 20
25# - Uln x 40
25# - Rad x 40

Holy crap was my hands and forearms pumped after that! I couldn't even hold the soap to wash the chalk off after the workout lol! Just wanting to get some blood in there to assist in the recovery from the thick bar work. First time trying the ulnar and radial deviations with the wrist thingy and I really like them.

Squats are going good. I think I'll get my 550 before my birthday in May and I'm hoping to hit 600 by the end of the year :) 40 is going to be a good year I think.

Thick Bar, Bench, Rows'n Stuff

March 27, 2012
Noon

1) Thick Bar Focus - The Linda (Thanks to Aaron for naming this one lol)

Before Supper

1) Bench Press - Pinkies 1" in from rings
45 x 10
155 x 5
260 x 6, 6, 6, 6, 6

2a) Coan Row
275 x 8, 8, 8

2b) EZ Skullcrushers - Bar behind head
115 x 8, 8, 8

3) Oly Bar Curls
Bar x 20, 15, 15, 15

Well I sure could feel the effects on my left arm forearms flexor from yesterdays reverse bending. I'll have to just pick my bending times better.

Bench felt good and strong, easy as did the rows and skullcrushers.

Doing those straight bar curls are really helping to stretch out my arms and helping restore my supination. Surprisingly I can really feel such a light weight in my biceps as well. I'm thinking either because I've become so braich dominant over the years that my biceps are a lagging body part or that just because I'm doing them fairly slow and controlled plus the tension from my wrists being all cocked out is radiating additional stress to the bi's. Oh well, today was my medium day and it was what it was supposed to be.

Some different bending wraps

Just figured I'd post a pic of some different bending wraps starting in the upper left and going clockwise; Ironmind cordura pads, David Horne's World of Grip suede, Fat Bastard Barbell Co. suede, my original homemade suede and Benders Battlefield cordura.

Thick Bar, Pulls and TORQUE!!

March 26, 2012
Noon

1) Thick Bar Focus

Before Supper

1) Deadlift - CV
275 x 5
405 x 1
455 x 1
475 x 1
495 x 1
515 x 1
525 x 1
475 x 1, 1, 1, 1, 1

2) TORQUE!! Reverse Bend Submission
188.5k @ 6" x 6" - 56' in 3h

3) Shrugs - Nice and controlled BB style
315 x 15, 15, 15

Rows, Bi's, Thick Bar and Stuff

March 24, 2012
Before Supper

1) Coan Style Rows - I'm finding these are hitting my back really hard
135 x 8
255 x 8, 8
275 x 8
295 x 8

2) Thick Bar

3) Oly Bar Curls - Really trying to improve my supination so I'm trying these.
Bar x 20, 20, 10

4) DB Side Laterals
15e x 20, 20

5) Climber Hub
Worked up to 56.4# and did a long hold with each hand, maybe 10 seconds or better.

Thick Bar and Bench

March 23, 2012

Noon
Thick Bar Focus Work

Before Supper
Bench Press - Pinkies 1" in from the rings
45 x 10
155 x 5
235 x 3, 3

Added wrist wraps
285 x 1
295 x 1
305 x 1
310 x 1, 1

Original Slingshot + Wraps
315 x 3
335 x 2
355 x 1.95 - Wasn't going for a double but decided to go for it at the last minute. I wasn't quite tight enough for it and just barely missed the lockout. Thank you spotter chains :D

Raw - Narrow Grip
205 x 11

Well that was enough. I'll hit my back, bi's and do some reverse bending tomorrow. Crap my triceps are killing me still from Tuesday's skullcrushers. I haven't really been doing them since I got my multi-grip bar but this is telling me I definitely need to go back. Doing them where the bottom position is behind/above my head really hits another head that doesn't get hit this hard from anything else. The last couple of sets with the slingshot finally started to break out the ouches.

Squats and Thickbar

March 22, 2012
Before Supper

Supersetted some thick bar focus work with my squats.

1a) Thick Bar Focus Work

1b) Squat
Raw 45 x 5, 5
Raw 250 x 5
Raw 375 x 3, 3
W+B 455 x 2
W+B 475 x 1
W+B 495 x 1
W+B 505 x Didn't have the bar centred properly, reset then my wrists were wrong, frustrated I just racked it
Raw/High Bar 300 x 8, 8

Press and Row

March 20, 2012

1) Bench Press - Pinkie's and inch in from the rings
155 x 5
260 x 6, 6, 6, 6, 5

2a) Rows - Coan
255 x 8, 8, 8

2b) EZ Skullcrushers - Behind Head
115 x 8, 7, 6

3) EZ Curls
115 x 8, 8

Well today's the first day of getting back into it. Bench felt good. After talking with Aaron I think I'll stick with 260 on these medium days  and work up to the 8 rep range and stay there for a bit. Today was the first day of trying the Coan style rows. Man they hit my back hard for some reason. I think they'll have great carry over to my lock out on pulls.

Tonight was the first time I've tried BB curls in ages and it was a real eye opener. My supination is getting so sh!tty that I'm getting very strained in the wrist even with a EZ curl bar in the bottom position. I need to fix this. In between sets I grabbed the top of my cage in a chin position and really worked on stretching for the supination. I'll keep working this until it straightens around.

I'm also going to lay off of grip for maybe another day or two. Saturday was one helluva workout. Once I start back up I'm going to work on some focused programs for my grip to help shore up the weaknesses.

Arizona Grip Shootout 5 - How I Did

March 17, 2012

Competition

Weight - 119.29kg - Open

Parallel Set Grippers - Winner was 173
131.6
140.5
150.0 - Miss by a bit
150.0 - Nada, should've grabbed something in the 145 range

Euro 2HP - 48mm - Winner was 197.27
157.28
172.27
182.28
197.27 - Nada. I should've been smarter. The 182 felt a bit heavy but I knew Zach was going for 197. 192 would've went I think but I got greedy.

DO Axle Pull - Winner was 353
283
298
313
318 - Nada. The 313 felt good but the 318 ripped out of my fingers at the top. I think my hands were starting to get pooped.

2" V Bar - Winner was 285
175
185
195
215 - Nada. 195 felt awesome so I thought I was good for a bigger jump. I should've stuck to my game plan.

Medley - Winner got 20 items
I got 14. I really need to get my wide pinch in shape to be half decent at medley's.

Arizona Grip Shootout 5 Write Up

March 17, 2012

I had an awesome time down in Arizona and am seriously thinking this is a competition I'd like to make every year. Everyone I met was super. I'd really like to thank Aaron, Heidi and little Juniper for their hospitality, food and great company. They truly are good people. Zach and his little guy also went out of their way for me and really made me welcome. Derek also is a spot on guy who helped taxi me around a bit. Every other competitor was as friendly as they were strong. I really enjoyed meeting everyone and hope to get back there again. It'd very motivating getting to spend some time with like minded individuals in regards to gripping but also just being great people and having a good laugh, typically because of my thick accent lol!

I learned a lot from this comp. in regards to strategy and was really working to push Zach. He smoked us bad in the medley. I really need to get my wide pinch up especially since it's usually such a main event in medleys. After the comp. I could barely move and everyone was the same. No one left anything on the table.

I arrived on Friday and Zach picked me up at the airport. We headed to Aaron's in the sweltering heat (at least for this Canuck) and gave as much help as we could to Aaron to help get ready for the comp. He really put in a lot of time and effort on this thing and it was very much appreciated by everyone. That evening when the last of the grippers was rated we headed to Pinnacle Peak for some kick ass mesquite wood cooked steak. Awesome! I won't bring up er Zach's er portion hahaha! 12

The next morning Aaron, Zach and I got everything loaded and nearly bottoming out the vehicles with weight. Zach went over early to get everyone weighed in. Thankfully most everyone was there to help unload.

Tim showed up but was unable to compete due to being really ill. I'm surprised that he came to say hi in the shape he was in but it was also very appreciated. It's to bad he wasn't there to compete. It would've been great to watch Aaron and Tim square off with each other and push each others numbers.

Once the group pictures were taken and the introductions were done we kicked off with grippers. Derek was beginning his ammonia huffing spree of the day lol! Awesome closes by everyone.

We went into Aaron's newly modified 2HP next. It was very slick to adjust widths so the weight just kept climbing. Aaron was definitely affected from all of the crafting, loading and unloading from the morning and the previous days getting ready for the comp. It's to bad but we're thankful that he put the effort in but it's to bad it was to his detriment in his weights moved that day.

Next was the axle. It felt awesome and some great numbers were moved. It's pretty inspiring to see someone like Aaron still warming up and toying with the weight most of us were hitting our 3rd and 4th attempts on.

2" V bar was great. Watching Martin and Daniel was really cool. Big numbers coming.

The freaking medley was a killer. I think 27 items within 5 minutes. I'll see if I can list them all:

• 5 dimes load
• 4 dimes load
• 3 dimes load
• 40# blob load
• 45# blob load
• 50# blob load
• 50# blob fat man load
• Blobzilla load
• 2 x 25's load
• 2 x 45's load
• Rich's 2-3/8" handled thingy load
• IM #2 CCS
• Rich's damn tough chest spring compression
• Unbraced bend 60d in BB Cordura
• Unbraced bend 6" x 1/4" gr5 in BB Cordura
• 45# Gibson Hub
• 45# (can't remember) Hub
• 45# Standard brand wide/flat Hub
• 45# New Ironmind Hub
• 200# New Rolling Thunder 
• 25# plate curl
• 35# plate curl
• 45# plate curl
• 75# two hand plate curl
• 6# sledge front raise
• 16kg kettlebell hammer curl
• Kettlebell from the bottom pinch (can't recall the weight)
• 150# Saxon bar clean
• 300# two hand galvanized 2" "post pull"
• 2 x RT chin up
• Phonebook tear
• Gracie bell
• Inch bell

After this everyone was freaking gassed. I did a bunch of the wrap rolling for the other competitors and my thumbpads got painfully pumped getting them buggers tight. Afterwards we putzed around and pulled a few feats. 

Aaron went to handing out his custom made trophies which looked great and will be a great addition to the winners shelves. All of the sponser provided items were also great and really appreciated. I'd also like to thank Heidi for bringing everyone sandwiches, bananas and assorted other food to help keep us all going. Super cool.

Zach passed around some outstanding home brew which I regretfully turned down. I knew if I had any I'd just collapse. We all got the truck and Zach's van loaded and the 3 of us got everything back into Aaron's shop/workout room.

Aaron and I sat around and popped a few Advil while our arms throbbed and my feet killed me from being in Chuck's all day. Aaron's hands were pink for 2 days.

Anyways the whole experience was awesome. I learned a ton, met great people and thoroughly enjoyed myself. I really appreciate everything and everyone down there.

I also forgot to mention David Delgado. He was a huge help taking score during the entire comp. and also Derek was really helpful and keeping things moving along.

Arizona Grip Shootout 5 - The Crew

Last workout prior to the comp.

March 14, 2012

Well here's my last quick workout prior to the comp. I left the grip work alone and took the rest of it pretty easy. Good enough to feel it but light enough to not impede any recuperation.

I adjusted my grip again on the bar for presses. So far it feels really comfortable so it'll be interesting to see how it feels with some heavier weight.

1a) Bench Press - Pinkies 1" in from the rings
45 x 10
155 x 5
260 x 5, 6, 6

1b) BB Pendley Rows
155 x 5
260 x 5, 5, 5

Pulls and some easy grip

March 13, 2012

Easy day. Not trying to tax my recovery or CNS to much prior to the comp on Saturday. First time pulling against bands and doing hip thrusts. I don't really have room for the hip thrusts so they were really awkward to set up.

I also received a box of goodies from Chris Rice. Really tough holding back and not trying to max out with all of the implements.

1) Deadlifts against bands - 2xMM, add 100# on top
225 x 5
315 x 3
405 x 2
425 x 2, missed lockout, 1

2) Hip Thrusts
225 x 3, 5

3) Grippers - MMS
#1 x 3
#2 x 2
T6 x 3/A

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

5a) Climber Curl Reverse 25# x 30, 20
5b) Climber Curl Reg 25# x 25, 20

Rows and a Grip Run

March 10, 2012

Well I did some back then went into a mock run of next Saturdays grip comp. I know it's probably not the best to be posting what I'm hitting right now but I'm not in contention for first anyways so I don't really care. In doing this mock run I set my timer to be doing a rep/lift every 4 minutes to try and simulate the contest pacing a bit. Everything was like that up until I had to set things out for the medley. I would've set out a lot more but I ran out of room in my little workout area.

1) V Handle on a Barbell Rows - Weight is Plate Only
140 x 12
175 x 12, 8, 8

2) Gripper - MMS
#1 x 3
#2 x 1
GNC200 x 1
T6 x 1
RB260 x 1
New #3 x 1
Old #3 x 1/8" - Bad set

3) Euro 2HP at 48mm
55 x 10
105 x 5
145 x 3, 3
175 x Miss!! This scared the hell out of me
175 x 1
180 x 1
190 x F I think my thumbs are still pooped from all of the pony work

4) DO Axle - Sumo
243 x 1
273 x 1
293 x 1
313 x 1
318 x 1

5) 2" V Bar
140 x 1
160 x 1
180 x 1
190 x 1

6) Medley - 4 minutes
Done
Tree Island 60d in touching BB Cordura
45 Hub
25 Shallow Hub
2 x 25's
35 DB on End
40 DB on End
Heavy Hammer Pro/Sup w/10# x 2
2-3/8" Wrist Roller w/100#
Plate curl 25
Load L Blobs - 27, 32, 40, 45

Missed
2 x 35's - Surprised I missed it
#2 Straplift Load 25# - Same here, surprised
2.5" Crusher w/125# - Hahaha! I did at the end and was fried
4" HSS w/65# - Nada. Got some hops though

What 10 weeks in my 2012 regime has brought me

March 10, 2012

Well here I am 10 weeks into what I laid out for programming at the the beginning of January. Judging from my 1RM's I think I'll be staying the course for a while longer.

Seated BTN Press
Jan 3 - Got 1 rep then a fail at 185
Jan 6 - Stalling at 5 reps on my last couple of sets at 155
Feb 28 - 5 singles with 205
Mar 2 - Missed my 5x5 with 1 rep at 170

Bench Press
Jan 3 - Missed my 5x5 by 1 set and 1 rep at 235
Jan 13 - Got 2 singles and a miss at 290
Feb 28 - Got my 5x5 plus 1 rep at 260
Feb 25 - Got 315

Squat
Jan 5 - Got 7 singles with 405, just belt
Mar 8 - Got 2 singles with 500, belt and wraps

Another thing to point out is that I'm not overly struggling with the weights. Typically keeping them around 90-95% of my 1RM on my heavy worksets. When my arms were feeling a bit beat up in the past week or so I went to working in the 2-3 rep range at between 85-90% which I think is another way to help past a plateau on singles.

Bench and the Slingshot

March 9, 2012
Before Supper

1) Bench Press - Pinkies on Rings
45 x 10
155 x 5
235 x 3, 3
Wrapped Wrists
285 x 1
295 x 1
305 x 1, 1, 1
Original Slingshot for the First Time
305 x 1
315 x 1
335 x 1
355 x 1
365 x 1
Nothing
205 x 11, 10

2) Axle Pendley
143 x 8
233 x 4, 4

Well I gave the slingshot a go tonight and am probably getting around 12-15% out of it. 365 was still quick and not overly tough but I was hitting my limit for reps keeping my attention. I've got the Maddog as well but I think this is giving me plenty enough for the time being.

The rows well...my heart just wasn't into it. I needed to eat. Tomorrow I'll do my final tough grip workout and get some back and arms in.

The Smurfs Sing Death Metal

Squat PR's, Grippers and Pinching

March 8, 2012
Noon


Grippers
1) MMS #3 8 x 1
2) Negs Right Only #3.5 2 x 1
3a) Straphold w/#2 and 10# 2 x 1
3b) Overcrush GNC200 2 x 1

4) Pony Clamp w/tons of Bands - Nice and Slow 5 x 40

Before Supper


1a) Squat
45 x 5, 5
235 x 5
350 x 3, 3
Put on Belt and Wraps
425 x 3 or 4, I can't remember but I think it was 4
475 x 1
500 x 1, 1 Booyah!!
Removed the belt and wraps
280 x 9

1b) 4" HSS Pinch Trainer
44 x 3
49 x 3
54 x 3
59 x 1
65 x 6" each hand

Well my hands were feeling pretty pooped going into this day. I think I may have bruised my right thumb a tad the other day with the 2HP so I'd better tone it down a bit. After the hops with 65# tonight I decided to stop.

The big news is getting my 500 squats tonight. Very happy! Well that's done before my 40th in May and I'm thinking I quite possibly could have 550 or better by then.

Whatever Day: Thick Bar DB and Blob Iso's

March 7, 2012
Evening

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

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

3) Blob50 Assisted Pulls x 1

I had my heart set on doing some Pendley axle rows and gripper work today but it wasn't in the cards. I'm also starting to feel some low ache/fatigue from the previous few days grip work so I know I'm not running at full capacity and doubt I will be again until hopefully next Saturday. Until then the beatings will continue :D

I went for an assisted pull on the Blob50 and it was so crappy I stopped there. My hands are getting really pooped.

I also recieved some additional bending stock from David Horne for his TORQUE!! bending certs. I feel pretty confident about doing some good damage on them but I don't want to risk hurting my elbow this close to the comp. so I'll resume my bending once that's done. Maybe get some in with the guys down there.

Pressing and Pinching

March 6, 2012
Noon

1a) Seated BTN Press
45 x 10
105 x 5
190 x 2, 2, 2, 2, 1, 1
135 x 10

1b) Blobbing w/ York 50
Iso's - 3 x 1
Couch - 5 x 1

Before Supper

1a) Incline MG Press
40 x 10
130 x 8
180 x 8, 8, 8, 6

1b) Euro 2HP
105 x 5
145 x 3, 3
175 x 1, 2, 2, 2
Added a MM band and stood on it
105+MM x 5
155+MM x 2, 2

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

Axle, Blobbing and Grippers

March 5, 2012
Noon


Axle Deads - Sumo
153 x 5
233 x 3, 3
273 x 1
283 x 1
293 x 1, 1, 1, 1, 1, 1, 1, 1
Dimels 233 x 8+2

Afternoon
Blob Iso's 7 x 1

Evening
Grippers
1) MMS #3 x 8 x 1
2) Negs Right #3.5 x 2 x 1
3a) Straphold #2 x 1, 1
3b) Overcrush GNC200 x 1, 1
4) Pony Clamp - 5 x AMRAP

Pressing, Pinching, Thick Bar

March 2, 2012
Noon

1a) Seated BTN Press
45 x 10
105 x 5
170 x 5, 5, 5, 5, 4

1b) Blobbing with a York 50
Iso's x 1, 1
Couch x 1, 1
Drags on Carpet x 1
Assisted x 1, 1

Pressing felt good although I didn't hit my reps (missed by 1) but I wasn't going to do a bunch of struggling. Pinching was going good. Surprisingly it was my right hand today that was vastly stronger.

Before Supper

1) Bench Press - Pinkies on Rings
45 x 10
155 x 5
235 x 3, 3
285 x 1
305 x 1, F
275 x 3, 3, 3, 3

2) Axle Pendley Rows
123 x 5
233 x 8, 8, 8

3) 2" Rope Horizontal Rows
BW x 5, 5

4a) Band Pressdowns
MM x 25, 15, 12

4b) Hammer Curl
40# ea w/Grip4orce x 5
40# ea x 12, 8+3

Trying another new thing tonight on the press which was trying to "snap" the bar and really flex the lats. I basically had to pull the bar down the last inch or so. This method felt strong with lighter weights but as soon as I started going up I was finding it very taxing on my triceps and forearms and the bar got into a weird position once in my hands. Due to all of this 305 felt heavy and I missed it right at the bottom with my second rep. Pissed I just decided to knock some weight off and do some triples to finish off tonight's pressing.

I bought a climbing rope a couple of weeks ago and decided to get a bit of use out of it. The hammer curls with the Grip4orce was a no go as my hands were already pooped. I did the pressdowns and curls as a near nonstop circuit. It's time for some vanity guns for a fun Adam Glass contest. I'm starting at 18-7/8" cold and 19-1/8" with a pump. Time to get eating lol.

475 Squat

Pinch and Squats

March 1, 2012
Noon

4" HSS Pinch Trainer w/gloves
34 x 5
39 x 5
44 x 5
49 x 3
54 x 2/1, 3/2, 2/1, 3.5/2, 3/1, 3/1

Before Supper

1a) Squat
45 x 5, 5
235 x 5
350 x 3, 3
Put on belt and wraps
425 x 2 easy
455 x 1
475 x 1, 1 easy, fast
Took belt and wraps off
280 x 8

1b) Climber Pinch w/gloves
75 x 5, 5
105 x 5
145 x 3, 3
175 x f
165 x 1, f

Squats felt great. I wore my track pants today and knee wraps feel a crapload better over them. Well for me and my fuzzy legs anyways lol.
2HP felt like crap and weak so pfft they can wait until Saturday.

Obesity

Laine Snook Rolling Thunder - 300lbs x 10 non-stop reps after cleaning t...

This is freaking amazing!