ME Lower Body

May 31, 2012
Noon

1) SSB Squats - Full/Bottom - Knee Sleeves
65 x 5
215 x 5
Add Belt
340 x 3, 3, 3, 3, 3
245 x 10

Before Supper

1a) SSB GM's
155 x 5
205 x 3
245 x 3
315 x 1 - Oomph! Hella harder with the bar up that high
255 x 3, 3, 3

1b) IM Hubbing
40 x 3/3
44.6 x 3/3
49.6 x 1/1
54.4 x 1/1
57.0 x f/f
54.4 x 1/1, 1/1

2a) Ab Wheel
BW x 15, 15

2b) Reverse Bend in DH Wraps
6" x 1/4" gr8 - 2h 38'

3) Pony Clamp - Hard
5/5, 5/5, 5/5 - Left hand were assisted closes

Well I didn't lose a pile of weight this month but I still did okay. I ended last month at 253.4# and woke up this morning at 248.0# so 5.4# lost. That makes me happy enough considering the amount of creatine mono I was pounding prior to last Sundays pull. I hovered around in the mid 246's for a couple of weeks in the middle of the month as well.

My blood pressure keeps getting lower and lower as well with the lowest reading at 102/61 last Friday. I usually end up taking these after a few cups of coffee as well so that's pretty interesting. The biggest factors that I can think of helping me are taking; fish oil, vitamin D, dark chocolate (85% or more) and the restricted carbs (100gr or less a day).

Looking forward to seeing how things go next month :D

June Training Profile

May 31, 2012

Well here's what I'm looking at as far as a bit of a program for the next while. Some of the stuff I'm keeping from the beginning of the year and others I'm changing. One of the main changes is that I'm going to work my pulls based on Phil Stevens philosophy/program.

Monday - Pull Day/Lower Body
Main Lift
Week 1: Rack Pull Below Knees
Week 2: Rack Pull Mid-Shin
Week 3: Rack Pull Above Knees
Week 4: Pull From The Floor
Assistance
I'll work at getting 2 lifts in and vary the rep/set scheme as needed. It's assistance.

Tuesday - Upper Body Assistance
Main lift of hitting some bench rep work.
Assistance
Triceps
Back
Shoulders

Wednesday - Off/Grip

Thursday - Max Effort Squat
I'll really be focusing on working up to max singles, doubles and triples. It'll be based around Ditillo still and I'll be using a lot of SSB and no wrap work to assist with my pulls.
Assistance
I'll work at getting 2 lifts in and vary the rep/set scheme as needed. Probably GM's, abs..maybe some single leg stuff.

Friday - Max Effort Pressing
Working up to max benches, Ditillo based.

Saturday - Upper Body Assistance
Triceps, back and shoulders.

Sunday - Off/Grip


I'll probably be doing something grip/bending wise every day.

Fibromangina: A Mandemic!!!

A Little Grip

May 29, 2012
Noonish

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

2) Blob assisted lifts and negs
Blob50 x 6 x 1

3) Banded Pony Clamp Negs x 2 x 2

Some Assistance Upper Body

May 28, 2012
Noon

Sweet patootie monkey cream I'm sore! I got my work in yesterday anyways lol!

Decided to work a more speed bench type workout. I took 30 seconds between the first 6 sets and then pooped and had to do 60 seconds. I think if I went to 45 seconds I'd maintain them all better. I'd really like to stay away from dropping the bar weight.

I wasn't going to bother with grippers as they're so CNS based and I'm so fried today but I gave it a go and they felt strong.

I was also going to hit my shoulders and back before supper tonight and......not required. I'm cooked.

1) Bench Press
165 x 5

Add reverse MM bands ~45# off of the bottom and none at the top, 30 second rests
Narrow (Touching smooth)
265 x 3, 3, 3

Medium
265 x 3, 2+1

Wide
265 x 2

60 Second Intervals
265 x M3, W3, W3

2a) Grippers - MMS
79# IM-1x 5/5
112# GHP-5x 3/3, 3/3
Right 138.4# GHP-6 x 1, 1, 1, 1, 1, 1
Left 130.6 IM-2.5 x 1, 1, 1, 1, 1, F
91.2# IM-1.5 x 38/36

2b.1) Tate Press
40ea x 20, 20, 16

2b.2) Bench Press - Elbows Out, Flat Back & Bar Mid Chest
155 x 12-4-2

Bummer Pull Session

May 27, 2012
Afternoon

Well today was the culmination of doing a 10 week pull program. Today blew. I think the programs fine it's just I buggered with my diet last night by having a pizza. I've been eating paleo since early April and I think that the carbs completely destroyed my guts. Since I ate it and prior to my pulls I probably hit the can 7-8 times. Can't be good for a max pull but I gave it a shot.

I also reread some stuff in the Westside Book of Methods where Louie said if you've got a problem locking out in conventional to straighten out your feet so I tried that today for the first time. Probably not the best day to try something new but I think it did help some.

I also reread what Rick Walker found to be his favourite assistance exercises. Great little article on his blog.

1) Deadlift - CV
135 x 3
225 x 3
315 x 1
405 x 1 - These were all very fast and crisp.

Added the belt
455 x 1 - Blam
495 x 1 - Blam
530 x 1 - Went nice and crisp but there was a little grind to it whereas I hoped there would be zero slow down.
560 x F - Big psyche up and stalled below my knees. Watched the video and it looked like my shoulders weren't back far enough. I was just going to try a crisper 550 but I figured I should at least try and PR.
555 x F - A little better than the 560 but I defeated myself mentally with a bad set up and reset.
505 x 1, 1 - I only did the two as I expended a bunch of energy with the fails.

2) RDL's
315 x 10, 9 - Wow! First time doing these in ages and my ass and hammies were getting super pooped. These need to be getting done more.

3) Shrugs
585 x 4, 3, 3, 3, 3, 3, 3, 3 - Upper back is thrashed. These need to be getting done more as well.

Well I didn't get my new PR today which is kind of a bummer but I know I WILL get it eventually. No rush.

My New Rogue Westside Bar

I received this bar a couple of days ago and really like it so far. Also i the pictures is my regular Rogue bar which I'll typically use for pulls and cleans. I also wanted to highlight the differences in knurling between the bars. The Westside with its more aggressive (but comfortable) pattern and the Rogue bar with its Pendley knurling (great for pulls; very easy to grip but wont shred your hands).

If you want to know more about this bar just post in the comments.

Links:

•  Rogue Canada
•  The Rogue Bar
•  The Westside Power Bar

A Minus 10 Bench Day

May 25, 2012
Noon

Bench Press - Ring Fingers on Rings
45 x 10
165 x 5
245 x 3, 3

Add Wraps
295 x 2
315 x 1, F - What the Pfftt!!

Slingshot
315 x 4

Holy crap that sucked! I felt really strong with the double at 295. Maybe I should've just did 3-4 sets of doubles. First time actually trying to get any additional reps with weight greater than 275 I think and that 295 was easy and smooth. Figured I'd do a little rep work with the slingshot but that felt like crap as well.

Terminated. Not doing any more work until going for a big 1RM pull on Sunday. I think I'll even put some carbs in the system on Saturday and pound some creatine over the next couple of days then back off.

Another point to note is my blood pressure is consistently a helluva lot lower since I've been eating like this since I was probably 13-14 and running every day. Today after 2-3 cups of coffee it was 102/61 and a heart rate of 66bpm (my dog was in my face).

I'm pretty excited to go for a max pull with this bit of a deload over the past 2 weeks. Hopefully it all comes together.

Spotlight on Jedd's Diesel Crew Site

This was really awesome to be considered noteworthy enough for Jedd's recognition. I'm not doing anything overly exceptional but I have made tremendous gains over the past couple of years with grip, bending, tearing and different old time strongman feats.

Here's a link to the article: tga-member-spotlight-jason-steeves

Lower Body Speed & Some Pinching

May 23, 2012

Plinking in the office.

2-3/8" DB Rows
125 x 1/1, 2/1, 2/2, f/1 - Yesterdays wrist curls sapped me good.

May 24, 2012
Noon


Taking it easy today as I want to go for a good max pull on Sunday. This'll be the culmination of the past 10 weeks training for it so I'm hoping to see some decent numbers. I might even cheat a bit on the paleo to give myself a few more carbs to load up on the night before.

1) Camber Bar Squats
85 x 3
175 x 3
265 x 3, 3, 3 - AFAP & 30 sec. between sets.

2) Speed Deads - CV
225 x 1
315 x 1

Add 2 x MM Bands - 45 sec. between sets
385 x 1, 1, 1, 1, 1, 1

3a) Band GM's
1 x Avr x 25
2 x Avr x 20, 20

3b) Standing Band Crunches
Avr x 25

Offset Stance
Avr x 25, 25

Before Supper

1) 2HP Euro - 48mm - All TnG
55 x 10
105 x 5
145 x 3
170 x 3, 3, 3 - Felt very strong. Last set I probably could've gotten 5 TnG reps.

2) IM Hub
52 x 1/1

3) Playing with a Standard 45 plate for hubbing. Wide and shallow. Best lift was about 12" with my right but I tweaked the tendon in my ring finger. Not to bad but it was time to shut it down.

4) Reverse bend a 6" gr8 in David Horne suede - 30' in 2h. I should've left it for next week.

125# 2-3/8" Dumbbell Rows

Upper Body Supplemental Day

May 22, 2012
Noon


1a.1) Bench Press - Reverse MM Bands - AFAP - Tee Shirt Touches - Med Grip
165 x 5
265 x 5, 5, 5, 5, 5

1a.2) DB Tate Press
40ea x 20, 18, 10

1b) Grippers - MMS
79# IM 1 x 5/5
112# GHP 5 x 3/3, 3/3
Right - 138.4# GHP 6 x 1, 1, 1, 1, 1, 1
Left - 124.6# IM 2.5 x 1, 1, 1, 1, 1, 1, 1, 1, 1, 1
91.2# IM 1.5 x 30/28

2) Reverse Bend - 1" Suede
Red Nail - 3H 10'

Before Supper


1a.1) Seated Bradford Press
135 x 8, 8, 8, 8, 8

1a.2) Coan Row
225 x 8
280 x 8, 8, 8, 8, 8

1b) IronMind Hubbing
40 x 3/3
44.8 x 3/3
49.6 x 1/1
54.6 x 1/1
58.4 x Almost/Hover, f/-, f/-
57.0 x 1/1
58.4 x 1/-
57.0 x -/1
59.0 x Just couldn't hold at the top/-
57.0 x -/1, f/1

2) 2-3/8" Doc DB Wrist Curls
55 x 10/7, 10/5, 8/5 - Glaring left arm weakness here. Maybe from the bend attempt though.

3) DB Row
112.5 x 30/28

A Sweaty Supplemental Day

May 19, 2012
1300hrs

1a) Multi-Grip Bench Press
130 x 5
180 x 5
220 x 3
270 x 2, 2, 2

1b)Coan Row
225 x 8
275 x 8, 8, 8, 8, 8

2a) Seated Bradford Press
135 x 8, 8, 8

2b) Red Rafter Pinch Curl
15# x 10, 10, 12

3) DB Row - Straps
112.5 x 25/25

Benching

May 18, 2012
Around 1900hrs

Was bust running around today so I didn't have time to put in my full workout. I'll catch some accessory and supplementary stuff tomorrow.

One thing that was pretty neat about tonight's workout is that my low back was killing me all day. As soon as I got arched in and tight for my first heavy press, Presto! Gone.

Another point to take note of; as of April 1 I've lost 21# of bodyweight and added 10# to my bench. Very happy with that. I'd like to exchange another 10 for 20 but I'm thinking it'll be a bit tougher going ahead.

One thing I've got to do this weekend as well is get some carpet or rubber to put down under my bench. My damn feet can't get decent traction and I'm sure that's holding me back a few pounds easily.

Bench Press - Ring fingers on rings
45 x 10
165 x 5
245 x 3, 3

Add Wraps & Belt (because of my niggled back)
295 x 1 - I should've went for a double it felt so light
315 x 1
330 x 1
315 x 1, 1

Wraps and Original Slingshot
315 x 2
350 x 1
380 x 1

Pause Squats, Euro Pinch, Hubbing and GM's

May 17, 2012
Noon


1a) Camber Bar Pause/Speed Squats
85 x 5
195 x 3
295 x 3, 3, 3, 3, 3

-I took a video during my second set and noticed I was dipping forward coming out of the hole a bit and corrected it for my remaining sets.



1b) 48mm Euro Pinch
55 x 5
105 x 5
145 x 3
165 x 3, 3, 3 - All TnG
135 x 14+2 - All TnG and a reset to get the last 2 reps

Before Supper


1a) Band GM's
Average - 20
2 x Average - 15, 20

1b) IronMind Hubbing
30 x 3/3
40.4 x 3/3
50.8 x 1/1
55.6 x f/f
53.2 x 1/1
55.6 x hover/hover
55.0 x 1/-, 1/-
55.6 x 1/-
58.6 x hover/-, hover/-
57.0 x 1/-

Max Holds
53.2 x 1/1, 1/1, 1/f

Some GtG Grippers and a Card Tear

May 16, 2012

Just a little grease the groove/volume for the grippers and saw a deck of cards in my office so I decided to give them a tear. I think this is the first time since Jedd's feats thing last summer. At least I know I can still go through a deck of Bike's without to much of a fight.

Grippers - Parallel Set
IM 1 79# x 5/5
GHP 5 112# x 5/5, 5/5, 7/5, 7/5, 7/5

Choke and Peel a Deck of Bike's

Awesome! Kids Reenact Beastie Boys Sabotage

Some Thick Bar and Blobbin'

May 15, 2012
A couple different times in my workday.

Just did a bit of grip to keep things going. Not working out tonight as I've got a meeting to attend to see how the politics are going at the gun club lol.

2-3/8" Dumbbell Rows
125 x 1/1, 2/2, 1/1, 2/1, 1/1, 2/1, 2/-

Blob50 - Iso's/Assisted Lifts and Holds 8 x 1

Some Pulls, Pressing, Rowing and Hubbing

May 14, 2012
Noon


1) Deads - CV
225 x 5
315 x 3
445 x 3, 3, 3 - Last pulls prior to the max in 2 weeks. Just did a 3x3 with 80% and called 'er good.

2) Bench Press - Ring finger on ring
165 x 5

Reverse Band MM - 0# on top and 45# on bottom
AFAP Tee Shirt Touches
265 x 5, 5, 5, 5, 5

Before Supper


1a) Coan Rows
225 x 8
275 x 8, 8, 8, 8 - Straps

1b) Ironmind Hub Pulls
50.6 x 1/1, 1/1
53.2 x 1/1
55.6 x f/f - Next time

1c) EZ Skullcrushers - Behind Head
115 x 5, 5 - Took a bit to warm up the elbows tonight
135 x 3, 3, 2

2) DB Rows - Straps
112.5 x 25/23

3) Band Hammer Curls/Pressdowns
MM x 30/20, 30/20

Sunday Grippin'

May 13, 2012

Grippers - 1" Set
Right
IM 1 - 79# 1 x 5
GHP 5 - 112# 2 x 3
IM 2.5 - 130.6# 10 x 1
IM 1.5 - 91.2# 1 x 35

Left
IM 1 - 79# 1 x 5
GHP 5 - 112# 2 x 3
IM 2.5 - 124.6# 6 x 1
IM 1.5 - 91.2# 1 x 25

Felt good. I'll up the working gripper for the right hand next time around.

Looking forward to completing this weeks workouts especially tomorrows 80% day for pulls, last day before maxing out on it in 2 weeks.

I'll also have to get my pressing done tomorrow due to some club meetings on Tuesday.

Form vs Function

A Quick Bench and Row

May 11, 2011
Noon

Quick workout today as I had a funeral to attend for one of my favourite great aunts. I'm really glad I got the time with her that I did. She'll be missed.

1) Bench Press - Ring finger on ring
45 x 10
165 x 5
245 x 3, 3

Add wraps
295 x 1
315 x 1, 1, 1

Wraps and original slingshot paused reps
315 x 7, 5

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

I'll catch some more assistance and supplemental work tomorrow.

Squatting, Grippin', Pinchin' and Stuff

May 10, 2012

Morning

1) MMS Grippers
79# - IM1 x 5/5
112# - GHP5 x 3/3, 3/3

Right
130.6# - IM2.5 x 1, 1, 1, 1, 1
Left

130.6# - IM2.5 x f, f
124.6# - IM2.5 x 1, 1, 1

91.2# - IM1.5 x 26/22


Noon

1a) Camber Bar Pause/Speed Squats - Rested on the Safety Chains at the Bottom
85 x 5
175 x 6
285 x 3, 3, 3, 3, 3

1b) L Blob Rows
40# x 5/4, 5/5, 8/8, 8/8, 9/9, 10/10, 10/5 - Wrist curl at the top of each rep

Before Supper

1a) Camber Bar GM's
85 x 5
175 x 3
265 x 3
315 x 3
365 x 3
405 x 1, 1

1b) Ironmind Hub Pulls
Right
30.6 x 5
35.6 x 3
40.6 x 1
45.6 x 1
48.0 x 1
50.6 x 2", 2"
45.6 x 4, 5, 6

Left

30.6 x 5
35.6 x 3
40.6 x 1
45.6 x 1
48.0 x F
45.6 x 1, 2, 5, 5

2) Glute Bridges - 3 x AMRAP

Rated Grippers & Upper Body Supplimental

May 8, 2012

Well over the past few days I rated all of my torsion spring grippers with the exception of a couple of my FBBC Oldschool's due to the handles being to slick for the strap to stay on and a Warren Tetting World Class. That bugger went over 300# and it was just at parallel and was beginning to bend the saddle of my apparatus.

Man did I ever beat the hell out of myself with yesterday's pull work! Kept it pretty easy today. I just feel fried. Got some petechia out of it as well lol.

1a) Bench Press - AFAP
165 x 5
265 x 5

Added reverse MM bands. Full bar weight at about the last 4-6". Really working on speed with these.
265 x 5, 5, 5, 5

1b) Axle Coan Rows
173 x 5
223 x 5, 5, 5, 5, 5 - I think I'll work more in the 6-8 range in the future.

Deadlift Testicles and Picking up and Moving other Stuff

May 7, 2012
Before Supper

Well I'm having myself about 350 grams of nice sirloin and about 2 cups of green beans after tonight's workout. Got my stinkin' 550# pull before my 40th and I think I'm going to be good for 560-565 in 2 weeks when I go for the main PR of this cycle. Very happy to be moving towards 600#'s now.

I gave tonight's post the cool title after reading what at least 2 people used for search words to stumble upon my sight. Now they can come right on over lol!

1) Deadlifts
Sumo
225 x 5
315 x 3
405 x 1
455 x 1

Conventional w/Rehband Belt
495 x 1
520 x 1
550 x 1
505 x 1, 1, 1, 1, 1, 1, 1

2) Dimels
225 x 15, 15, 15

3) Shrugs - Start from the floor
405 x 15, 15 - Pfft! Done haha

Playing with a GHP5

May 5, 2012
Morning

Watching Lost and doing some gripper work this morning. Sure feel the benching from yesterday.

Parallel Set Gripping
GHP5 x 1/1, 2/2, 3/3, 4/4, 5/5, 6/6, 7/7, 8/6, 9/6, 10/6, 8/, 6/

Just Benching

May 4, 2012
Before Supper

Feeling pretty good. I'll do some log bar and rows and such tomorrow for assistance.

1) Bench Press - Middle Finger on Rings
45 x 10
165 x 5
245 x 3, 3

Add Wraps
295 x 1
310 x 1
325 x 1
315 x 1, 1

Add Slingshot and Wraps
315 x 2
365 x 1, 1, 1

Raw
225 x 10, 10

Pause/Speed Squats and some Grip Stuff

May 3, 2012
Noon

1) 48mm Euro - First time since the comp.
55 x 10
105 x 5
145 x 3, 3
175 x 1, 1, 1, 1
180 x 1
185 x F - I was pooped at this point
135 x 10, 8 - TnG

Before Supper

1a) Cambered Bar Squats - Pause/Speed
85 x 5
175 x 3
275 x 3, 3, 3, 3, 3

1b.1) IM Hub Lifts
30.6# x 20/20, 20/20, 20/20

1b.2) 3.5" DB Rows - First Time
60.4# x 5/5, 5/5, 5/5 - Wow! These hit the whole lower arm.

2) Standard Brand 45 Hubbing - About 6 attempts. I was getting 6-8" of pull so the bugger's close.

3) Camber GM's
175 x 5
265 x 5 - Pretty easy. I stopped as I don't want to work the accesories to hard today so I can maximize my pulling on Monday.

4) Couple of iso hits on a stuck Torque bar

5) DH Wrist Developer - Orange
L4 x 10/10

A little gripping and hubbing

May 2, 2012

Well last night when I got home from my 18 hour workday lo and behold my 3 Gillingham grippers were here. Sweet! Yesterday on my way up to the job site I did what decided to call a "2's" workout consisting of closing my #2 for doubles every time a 2 would come on my truck clock for about a 3 hour drive to meet a guy to finish the trek to site. Needless to say I got a few reps in and it's interesting starting the first set just after 3am :D

Today I received my Ironmind hub and was really eager to give it a go. Pffft!! Still feels greasy as hell but I'll get some more work in on it.

As far as my eating habits go I think I need to restrict the intermittent fasting to non workout days. I'm really having a problem focussing and feel weak and listless and I can't have that in the middle of a pull race :D

Grippers - Right 1.5" set, Left 3/4"
GHP 5
Right - 5, 3, 3, 3, 3, 3
Left - 4, 2, 3, 3, 3, 3

IM Hub Pulls
37.8# x 2/2
42.8# x 1/-, 1/-
45.0# x -/