Home Pressin' and-a Pinchin' Y'all

June 30, 2012
Noonish

1a) Bench Press
45 x 10, 10
165 x 5
245 x 3
275 x 1
295 x 1
315 x 1
245 x 5 x 7
I really worked on getting my leg drive coordinated today. Had a bit of a niggle in my medial left delt throughout as well. Paused all of my reps for long three counts on the last set as well. This pause also helped with the drive I think.

1b) Euro 2HP 48mm
55 x 2 x 10
105 x 5
145 x 3
180 x 2, 2, 2, 2, 3, 3, 3

2a) KB Row
56k x 5 x 8

2b) Legacy Blob Pulls
50# x 1/a,1/a,1/a,1/a,1/a,

3a) Band Pressdowns - MM x 15, 20, 20 - Took to big of a grip on the first set

3b) Band Pullaparts - MM x 20, 15, 20

4) 4" HSS Pinch Trainer
57.8# x 1/1
67.8 x 1/-

6am Pulls

June 28, 2012
6:00 am

1) Deadlift CV
135 x 3
225 x 3
315 x 2
405 x 1
475 x 16 x 1 - Just not enough time to keep plugging away

2) Walking DB Lunges
60# (30# ea) x 5 x 8

3) Glute Bridges
BW x 5 x 12

6am Shoulders

June 26, 2012
6:00 am

1a) Strict Standing BB Shoulder Press
45 x 10
95 x 5
135 x 3
165 x 15 x 3

1b) Chins
BW ~250 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 2, 2, 2

2) Seated One Arm Shoulder Press
70 x 10, 10

3) Pulldowns
110 x 20, 20, 15, 15, 15, 15

4a) Band Pushdowns MM x 15, 15, 10

4b) Band Hammers Curls MM x 20, 18, 15

Squats

June 24, 2012
Early afternoon

1) Back Squat
45 x 5, 5
135 x 3
225 x 2
315 x 1
365 x 1
390 x 7 x 1

2a) SSB Squat
275 x 5, 5, 6, 6, 5, 4, 4

2b) Axle Rows
198 x 7 x 5

3) SSB GM's
225 x 5 x 6

4) KB Side Bends
56k x 3 x 15

Bench and Grip

June 23, 2012
Noonish

1a) Bench Press
45 x 5
165 x 5
245 x 3
275 x 1
295 x 1
315 x 1
240 x 7, 7, 7, 7, 7

1b) Euro 2HP 48mm
55 x 5
105 x 5
145 x 3
180 x 2, 2, 2, 3
200 x 8", 2" - Soon my sweetie, soon
180 x 3, 3 - damn near had 4 on the last set but couldn't lick it out.

2) Reverse in 1" Suede
520# O-1 DR - 3h 15' Too pooped

3a) KB Row
56k x 7, 7, 7, 7, 7

3b) L Blob Pulls
50# x a bunch

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

4b) Bands Pullaparts
MM x 20, 18, 15

Early Pulls

June 22, 2012
6:00 Frigging AM

1) Deadlift - CV
135 x 3
225 x 2
315 x 1
405 x 1
470 x 15 x 1 - These were all very crisp and fast. Pretty happy about that considering the time.

Didn't do rack pulls due to lack of time.

2) Walking DB Lunges
2 x 30#ea (60#) x 4 x 8

3) Glute Bridges
BW x 15, 12, 12, 12

Looking forward to getting some workouts at home this weekend. Bench tomorrow. I'm thinking I may shuffle my squats and pulls around due to my traveling over the next bit. I'll move both my pulls and squats ahead by a day so I'll be doing squats on Sunday. At least I'll get to use my SSB and such.

Shoulder Pressing at 6:00am

June 20, 2012
6:00 Frigging AM!!

1a) Strict Standing Shoulder BB Press
45 x10
95 x 5
135 x 3
165 x 10 x 3

1b) Chins
BW x 10 x 3

2) Seated 1 Arm DB Press
55 x 12, 10, 10, 10, 8

3) Pulldowns - Full Contractions
100# x 25, 20, 15, 15, 15, 10

4a) Band Pressdowns - MM x 10, 15, 15, 10
4b) Band Hammer Curls - MM x 25, 20, 15, 10

First time in a commercial gym in over three years. Errr......

I feel like I can easily keep pumping out sets on the shoulder presses. Form break or fatigue still weren't stopping me at the 30 reps.

Quick Gripping

June 19, 2012
After Supper

Grippers MMS
79# IM 1 - 5/5
112# GHP5 - 3/3, 3/3
R 142.6# T6 - 1, 1, 1
L 130.6# IM 2.5 - 1, 1, 1
91.2# IM 1.5 - 35/35

Sqwarts and Stuff

June 18, 2012
Noon

1) Back Squat
45 x 5, 5, 5
135 x 2
225 x 2
275 x 1
315 x 1
365 x 1
Add Belt
405 x 1
420 x 1, 1, 1

Before Supper

1a) SSB Squat
65 x 5
155 x 2
245 x 1
275 x 7
270 x 8, 8, 5 - Dropped bar

1b/2b) Axle Rows
193 x 12 x 5

2a) SSB GM's
225 x 6, 6, 6, 6, 6

3) KB Side Bends
56k Ader x 12, 12, 12

Well a few things. Chatted with Phil a bit on the squats and he was using my wrapped squat as a basis for the work sets. I'll knock the weight down a bit as per his direction to get a lot more reps in for my raw squatting.

My guts haven't been so good today either. I'm pretty sure I'm dehydrated a bit if that gives you an idea without going into a lot of detail. Squats and especially the GM's were a bit treacherous.

And a couple of things with the SSB squatting. First for whatever reason my IT bands were killing me. That's the first time in ages and it made it tough to do reps and have them feel good. I just couldn't hit the reps per set I wanted. Secondly is my stupidity. My belt was pinching me a bit on the last set and I let go of the bar to adjust my belt. When I did it I must've shrugged my shoulders a bit and the bar went and fell off of my back getting caught on the safety chains. The handle bit me a little on the top of my ass though to remind me not to be such a dummy. I've got a nice big welt there now. I also decided to let that terminate the SSB squats for the evening.

Axle rows are still damn easy and I think I'll just add 5# a week now to keep them going really easy.

Saturday Press Suckage and Pinch Glory

June 16, 2012
Afternoon

1) Bench Press
45 x 10, 10
165 x 5
245 x 3
295 x 1
315 x F - Suckage. Stuck right at the tricep transition and held it there for a second or two. Suckage.
235 x 8, 8, 6, 5, 5, 3

2) KB Row
56k Ader x 6, 6, 6, 6, 6

3a) Band Pressdowns MM x 23, 14, 12
3b) Pull-Aparts MM x 20, 15, 15 - Not much rest in these either

Drug out my 1/2 100# legacy blob and got a bunch of lifts left and right. I think I'm getting a bunch of carryover from my 2-3/8" dumbbell and such. I also did 5 dimes with each hand for the hell of it. I dropped the left just short of lockout though. Just a bad setting I think. That was more just for fun than anything as it chews the hell out of my thumb webbing pinching those.

Pulls and a Stinking Huge Leg Pump!

June 15, 2012
Noon

1) Deadlift - CV
135 x 5
225 x 3
315 x 1
405 x 1
465 x 13 x 1 - I could've kept going but ran out of time on my lunch hour.

Afternoon

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

Before Supper

1) Rack Pulls - Below the Knee
315 x 3
405 x 1
495 x 1
545 x 1
Add Belt
585 x 2 - Grip go sweaty and let out. That's pretty embarrassing lol! This bar is thick and has almost no knurl though so it's not too bad. Working on widening up the chest and getting the lower back flatter and tighter.

2) SSB Lunges - Forward Step
65 x 10, 10, 10, 5 - Holy crap!! I haven't done any sort of lunge in years and this sure opened my eyes to glaring weaknesses. Quads were so pumped I could only get up to 35 total reps. I need to keep at these to get 50 reps a session then get adding some weight to the bar. Way tougher than dumbbell lunges.

3) Glute Bridges
BW x 15, 12, 12, 12 - My wife's going to love my apple ass after a couple months of this hahaha!

Tristan Shone Author and Punisher

Some 2HP and another Reverse Bend

June 14, 2012
Before Supper

1) Euro 2HP - 48mm
55 x 10
105 x 5
145 x 3
185 x 1, 6" - Dum-dum loaded it wrong
180 x 2, 2, 2, 1
200 x 4"

2) Reverse Bend - 1" Suede
Ironmind Red Nail - 3h 52'

Upper Body PUMP!!

June 13, 2012
Noon

1a) Seated BB Shoulder Press
45 x 6, 3
95 x 3
165 x 9 x 3

1b) Full Hang Chins
BW (250# w/clothes) x 4, 4, 4, 3, 3, 2, 2, 1, 1

Before Supper

1) Seated One Arm KB Presses
24kg x 15/15, 10/10, 10/10

2) Band Pulldowns - Pause Contractions
Avr x 20, 20, 15, 15, 15, 15

3a) Band Pressdowns - MM x 20, 12, 10, 10
3b) Band Hammer Curls - MM x 30, 20, 15, 15 - Really zipped along with these

Just Gripping

June 12, 2012
Before Supper

I need a lot of food today! My body is reeling from the effects of yesterdays workout lol!

Grippers - MMS
79# IM 1 - 5/5
112# GHP 5 - 3/3, 3/3
Right 142.6# T6 - 6 x 1
Left 130.6# IM 2.5 - 7 x 1
91.2# IM 1.5 - 50/37

Squat Day - Wobble wobble lol!

June 11, 2012
Noon

First day of some new programming and getting back into the squats again.

1) Back Squat
45 x 5, 5
135 x 3
225 x 3
315 x 2
Add Belt
365 x 1
415 x 1, 1 - Not to bad. Lots in the tank to keep getting some rep records each week.

Before supper

1a) SSB Squat
65 x 5
155 x 3
245 x 2
Add Belt
295 x 1
365 x 2, 2, 1
265 x 10, 8, 8, 4 - I think if I didn't hit those heavier sets I'd be doing 12-15 rep sets on these easy.

1b) Axle Rows - Squeezed the top of each one
183 x 11 x 5 - Too easy

2) SSB GM's
225 x 5, 5, 5, 3, 3 - Kept them nice and crisp

3) KB Side Bends - Monkey Grip - 2" Handled Ader
56k/124# x 10, 10, 10

Some Pressing and Rows Stuff

June 8, 2012
Before Supper

On my bit of a deload week and looking forward to kicking off some new programming next week to get things changed up a bit.

1a) Swiss Bar Bench Press w/Chain (36# per set)
40 x 8
130 x 5
130+1(166#) x 5
130+2(202#) x 5
130+3(238#) x 5, 5, 7 - Worked the tri's good. Really have to make sure I'm tight and tracking the bar straight.

1b) Axle Pendley Rows
123 x 8
173 x 12, 15, 15, 15, 15

2a) Thumbless Reverse Axle Curls
53 x 15, 10

2b) Tate Press
40e x 15, 15

3) DB Rows - Strapped
112.5# x 30/30

Holy crap are my arms and back pumped! My forearms were like freaking balloons baby!

Squats, Assistance and a Nice 2HP PR

June 7, 2012
Noon

1a) SSB Squats
65 x 5
155 x 5
215 x 5
255 x 3
300 x 2
Add Belt
350 x 1
385 x 1, 1 - Wow! These were way tougher than they should've been. I guess not using the bar since November for any singles. Just looked back through my log and my 1RM PR with it was 405# last August after I'd been using it for 3-4 cycles of 5/3/1. I don't think it'll take to long to pass those #'s. I didn't do a drop set as I was out of time during my lunch hour.

1b) 48mm Euro 2HP - All TnG
55 x 10
105 x 5
145 x 3
175 x 3, 3, 3, 3 - These started off really tough but then I got my form right and they were flying up.
195 x 1 - Really happy with this. Getting pretty damn close to 200#. I weighed it while it was still together on my digital scale before my evening workout and it was 194.4# so close enough.

Before Supper

1a) SSB GM's
155 x 5
205 x 5
245 x 5, 5, 5 - Used last weeks 315# as a base for Prilipin.

1b) IM Hub Lifts
40 x 3/3
45 x 2/2
51.2 x 1/1
53.4 x 1/1
56.2 x 1/f
Drop sets
Right - 50 x 4, 40 x 8, 30 x 18
Left - 50 x 2, 40 x 10, 30 x 15 - Holy crap these drop sets pumped up my hands and arms!

2) Ab Wheel
BW x15, 15

3) DU Bending - BB Cordura
IM Blue x 3
6" gr8 x OUCH!! Need to get back at this too lol!

4) Reverse Bending - FBBC 1" Suede
6" gr8 x Demolished. As it should be.

Pinch



Reverse Bend

195# 2HP - Euro Replica

Nice unexpected PR for me today and gets me another step towards 200# and playing with the big kids :D




 

Some Grippers and Thickbar

June 6, 2012
Noon

Grippers - MMS
79# IM 1 - 5/5
112# GHP 5 - 3/3, 3/3
Right 138.4# GHP 6 - 10 x 1 *Time for another jump up
Left 130.6# IM 2.5 - 3 x 1 *Elbow niggled from yesterdays bend so I stopped. Felt strong though.
91.2# IM 1.5 - 40/35

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

Looking forward to pushing some squats tomorrow!

A Quick Bench Volume Day

June 5, 2012
Noon

Bench Press - Narrow Grip
165 x 5
265 x 5
245 x 5, 5, 5, 5

Reverse Bend - DH Wraps
6" x 1/4" gr8 3-4h 35'

First time going with a narrow grip in a while. 265# felt heavier than it should've so I dropped back to 245#. 245# was still a bit akward just getting used to the bit of a form change again but it settled in by the 3rd and 4th sets and I was working my leg drive better again.

My back's still cooked a bit from yesterday and the bit of DB rowing I did on Sunday so I figured I'd leave it be. Might hit some grippers and blobbing later tonight.

Pulls and Supplementary Work

June 4, 2012
Noon

Warm-up with CV Deads
135 x 5
225 x 5
315 x 2
405 x 1
455 x 1

Rack Pull - Below the Knees
495 x 1
545 x 1
585 x 1
605 x F

Add Belt
605 x 1
635 x 1
655 x F

Remove Belt
515 x 3.5 - I was standing to close and had my shoulders over the bar a bit. Hands were starting to feel chewed up as well.


Before Supper

1) RDL's
225 x 5
315 x 3 x 10

2) Shrugs - w/hip ext
495 x 8-9 x 3

3) Standing Band Crunch Circuit - Neutral/RL Forward/LL Forward
Green/Avr x 25EW x 2 Circuits (150 total reps)

Quick Press and Pull

June 3, 2012
Afternoon

Did a quick press and pull workout. Lost my form when my butt slipped a bit at 205 so I stopped it there. First time overhead pressing in a bit so I've got some stuff to clean up and get my groove back with.

1a) Seated BB Shoulder Press
45 x 10, 10
135 x 3
165 x 1
185 x 1
195 x 1
205 x 1
165 x 3, 3, 3

1b) DB Row - No Straps - Fairly Strict
112.5 x 15, 15, 15, 15

Time for a Deload - ME Upper Body and Grip

June 1, 2012

Well time for a deload. Second week in a row with crap ME pressing. My body is also feeling beat to crap between those squats and GM's yesterday and for whatever reason my forearm flexors are cooked as well. I ended up playing with my 4" HSS pinch block tonight for the first time in ages and jumped a few pounds since the last time. Depending on how I feel I may do some grip tomorrow but I think I'll leave my back and stuff alone. My lats, rhomboids, traps, lower back, etc. are all pooped and aching from DOMS. I'm also supposed to be getting my chain delivered tomorrow; 5 sets of 5/8" so about 180#. I'm looking forward to throwing this in to help with my pull lockouts. I also received my order from Iron Woody today as well with a full set of both 12" and 20" bands (again to help my pulls).

Noon

2HP 48mm Euro
55 x 5
105 x 5
145 x 3, 3
170 x 1 - Felt like crap and way to tough so I left it be for today.

Before Supper

1a) Bench Press - Ring on Rings
45 x 10
165 x 5
245 x 3, 3
295 x 2
335 x F - Not even close
315 x F - Crap. Deload time. I'll come back and work back up and past in a couple of weeks.

1b) 2" FBBC Crusher
125 x 3/3
135 x 3/3
145 x 3/3
155 x 1/didn't lock out, 1/-

2) 4" HSS Pinch Block
65.2 x f/f, 1/1, 1/1, 1/1
67.6 x 1/didn't lock out
70.4 x f/-
69.0 x 12"/f, 1/-