A Nice Pull Day

August 31, 2012

Noon
Deadlift - CV - All pulls hook gripped except for the 4th on the 1st 495 work set
135 x 3
225 x 3
315 x 1
405 x 1
Added soft belt so I'd be used to it at the work sets
455 x 1
495 x 4, 1, 1, 1 - Might've gotten 5 with that first set but I probably would've popped a nut. I just wanted 3 so I'm happy.

Before Supper
1) SLDL
225 x 6, 20 - Lost a callous and my grip was starting to go.

2) KB Swings - 1 min on/ 1 min off and repeat 4x
24k/53# x 4 x 40r - Whew!

Did a few hops hubbing my wide and shallow 45 as well.

How To Invest $6,000 In Lifting

45 Grave "Night of the Demons"

Wednesday Overhead Pressing and Grip

August 29, 2012

Had to split today up into a couple of shorter sessions due to work ramping up. This definitely made it a bit tougher to walk right into chins at the end of the day after a 2 hour conference call lol! One thing I noticed I get to take another crack at a max triple on the pulls Friday. I need to remember to talc up and kill those f@ckers!! I've got 4 reps in my head at 500#. 2 days of psyching up :D

Noon

1a) Seated BB Shoulder Press
45 x 10
95 x 5
135 x 1
170 x 5 x 3r

1b) Rolling Thunder
54 x 10
115 x 3 x 12 - Easy peasy

Before Supper

1a) Chins
BW (~255) x 10 x 5r

1b) Grip

Blob Warm-up

Blob Attempts x 2

Blob Iso's x 6 - 10 counts

Blob Drags x 3

Homemade TTK 8.75# x 3 x 10r

Third Week Squats and Grip

August 27, 2012
Noon

Low back was a little tired and my right ankle that's full of screws took a bit to warm-up but it went okay. Sure liking the paused squats.

Squat
45 x 5
135 x 3
225 x 1
315 x 1
Add Belt
365 x 1
405 x 5 x 1r - All Paused

Grip done between sets

Rolling Thunder
54 x 10
115 x 3 x 10r - Felt very strong. No regrips and all TnG

Blob Attempts x 2

Blob Iso's x 3

Blob Drags x 2

Homemade TTK 8.75 x 3 x 10r

Bench and a Pump Day

August 25, 2012
Noon

1) Bench Press
45 x 10
135 x 5
185 x 3
225 x 1
275 x 1
295 x 2.5 - Just missed the lockout. I'm guessing I should've left the pre-workout cardio until later :)
265 x 5

2) Ring Rows - Moved the rings 3 times. Started with my body parallel. Tough for a fat bugger lol!
BW x 10, 10, 9, 10, 15, 15, 15, 15 - 99r

3) Phil's "Push-Up Contest" - Another fight for the fat guy
BW x 45, 32, 25

Did my blobbing between the ring rows and such. Definitely felt strong on these and the blob was trying to get airborne a few times.

Attempts x 2

Iso's x 4

Drags x 3

A Good Effort Day Lol!

August 24, 2012

Noon

Deadlift - CV - Max Triple
135 x 5
225 x 2
315 x 2
405 x 1
Add Belt
455 x 1
500 x 1 + 0.5 + 1 + 0.5

Well I wanted 500 for a max triple and I think I could've got it, maybe four. I should've used some talc for starters. That second rep kinda twisted clockwise so I bailed on it so I wouldn't get hurt. The fourth was a grind on my thigh but I was to sweaty/sticky and the bugger wouldn't move any more.


Before Supper

1a) Front Squats - 10r
45 x 5
135 x 3
185 x 3
Add Belt
225 x 7, 3

I haven't done front squats since this winter but I figured I'd be good for 225 x 10. I guessed wrong :)

1b) Rolling Thunder
54 x 10
111.5 x 3 x 15r - Easy peasy. No resets with the right and all TnG.

2) Swings = GPP Suckage - One minute on, one off and repeat three times
24k x 46, 40, 40 - I was sucking a bit of wind by the end and my thighs were freaking PUMPED!

3) Homemade TTK
8.75# x 3 x 8r

4) Hubbing
Wide/Shallow Standard Brand 45 x a bunch of hopping and fighting

Some folks were talking about Aaron's tough 45 on the Gripboard today and this is a similar one. I figure it'll show up in the medley again next year as well so I may as well fight with it occasionally.

Overhead Press, Chins and Stuff

August 22, 2012
Noon

1a) Seated BB Shoulder Press
45 x 10
95 x 3
145 x 1
165 x 5 x 3r

1b) Chins
BW (~250) x 6, 6, 6, 6, 6, 6, 5, 5, 4 - 50r

Before Supper

1) Rolling Thunder
54 x 10
111.5 x 3 x 12r

2) Blob Attempts x 2

3) Blob Iso's x 3

4) Blob Drags x 3

5) Homemade TTK 8.75# x 3 x 8r

I was supposed to do some sled dragging but .............. I didn't do it. Time, moving junk around and finding stuff for 5 minutes work...well...I got lazy. I need to put a plank in the bottom of the tire, maybe this weekend so I can load it good and maybe pour some concrete in there.

Horseshoe Bend Cert Attempt - SCFLR #3

The Dillinger Escape Plan - "Setting Fire To Sleeping Giants" Relapse Re...

Squat Day and Some Grip

August 20, 2012
Noon

Feeling good. Today kicks off the second week for the 6 week peaking and squats were done. I felt good so I ended up pausing the last set. I'm getting to the point where they almost feel stronger than my regular rebounded squat but that's just a feeling and not reality. I guess it's fair to say I'm just really liking them.

1) Squats
45 x 5
135 x 3
225 x 1
315 x 1
Add Belt
365 x 5 x 3r - Last set paused

Grip work done between squats and after

1) Rolling Thunder
54 x 5
111.5 x 3 x 10r

2) Blob Attempts x 2

3) Blob Iso's x 3 - Left felt really strong

4) Blob Drags x 3 - Right was very strong and getting some levitation on the bugger

5) Homemade TTK
8.75 x 3 x 8r

Horseshoe Bend - SCFLR2

Saturday's Benching and Stuff

August 18, 2012
Noonish

Well going into today my glutes and hammies are sure cooked from yesterday. They tried to cramp up doing my bench work but ended up smartening up. I fiddled around with trying to bend a 8" crescent wrench as well but something's off technique wise.

1a) Bench Press
45 x 10
135 x 5
185 x 3
225x 1
Pause the first rep of each set
265 x 3x 5r

1b) BB Rows
230 x 3 x 10r

2) Push Ups - Little rest between sets
BW x 30, 17, 15

3) Poundstone BB Curls
45 x 50, 25, 25, 25

4) Iso's against a 8" crescent wrench

5) Rolling Thunder Pulls
54 x 5
109 x 3 x 15r

6) Homemade TTK - No bottoming
7.5# x 3x 12r

Pull Day

August 17, 2012
Noonish

1) Deadlift - CV, All DO grip until the 450's then AG. Pretty keen to try a max DO someday.
135 x 5
225 x 3
315 x 2
405 x 1
450 x 3, 3, 3, 3, 6

2) Side Bends
124#/56k KB x 15, 15, 15

3) Lunges
70# x 12, 8
60# x 8, 8 - I was supposed to do 50 but my fibromangina flared up again. My left hamstring tie-in under my glute was feeling weird so I stopped.

4) Band GM's
2xAvr (Green) Bands x 25, 20

5) Blobbing
- Blob Attempts x 2
- Blob Iso's x 3
- Blob Drags to Failure x 3

Horseshoe Cert Attempt Bend - DC1

Shoulder Pressing, Chins, RT and Blobbin'

August 15, 2012
Noonish


Triceps were still a tad cooked from the show bending this week (I did a couple in the last couple of days) so I wasn't sure what to expect but she all went good. I'll have to plan out my shoe bending after press days in the future just to make sure I'm not to cooked as the PL stuff is my primary focus.

1) Seated BB Shoulder Press
45 x 10
95 x 5
155 x 7, 7, 6, 5, 4, 4, 2 (35r total)

2) Chins
BW (252#) x 6, 6, 6, 6, 6, 5, 5, 5, 5 (50r)

3) Pressouts
105 x 15
125 x 15 - This is a good weight

4) Tricep Extensions
MM x 20, 18, 12, 12

Grip work done between my core work sets:

1) IM Rolling Thunder W1D2
54 x 10
109 x 3 x 15r

2) Blob Attempts x 2

3) Blob Iso's x 5

4) Blob Drags to Failure x 3

5) Homemade TTK
7.5 x 3 x 10r

Horseshoe Bending Difficulty

Beginner

1. St. Croix Forge Ultralite #2
2. St. Croix Forge Ultralite #1
3. St. Croix Forge Polo #2
4. St. Croix Forge Polo #1
5. St. Croix Forge Polo #0
6. St. Croix Forge Polo #00
7. Diamond Classic 1
8. Diamond Classic 0
9. Diamond Classic 2
10. St. Croix Forge Lite Rim 0

Novice

11. Kerckhaert sx7
12. St croix Lite rim 2
13. Nordic Deluxe 2
14. St croix lite rim 3
15. Nordic Deluxe 3
16. St croix lite rim 1
17. Werkman 3
18. Kerckhaert SSP 8×22 #3
19. St croix Lite plain #3

Advanced

20. Kerckhaert SN 8×25 #5
21. Kerckhaert SSP 8×22 #2
22. Diamond bronco PL 000
23. 5/16×7/8 healed
24. Wide sliding plate
25. Kerckhaert SSP 8×22 #1
26. st croix forge regular plain 000
27. Kerckhaert SN 8×25 #3
28. Diamond special 5
29. Kerckhaert SSP 10×22 #5
30. St. croix plain regular #3
31. SSP 8×18 #000
32. SN 8×20 #000
33. Kerckhaert SN 10×22 #3
34. Kerckhaert SSP extra 8×22 #0
35. Unmarked heeled shoe 3/8×3/4
36. AB #6
37. Kerckhaert WH 10×28 #6



Jason

6 Week Peaking Start - Squats and RT

August 13, 2012
Noonish

Well today kicks off my 6 week peaking cycle that Phil laid out for me so I'm pretty stoked. I'm also going to do a 6 week peaking cycle for Laine Snooks Rolling Thunder program so today I found my max and I won't work around there again until I test again.

I also did a couple of things that put a little smile on my face; repped 405 by 3 on the squat (I think if I had a gun to my head maybe I could've gotten 5) and did all of my singles with 405 as paused squats. I'm not sure if it's what Phil had intended but I did them as they felt good and now I can say that, yep, I can do them. My bottom strength is definitely coming up.

1a) Squats
45 x 5
135 x 3
225 x 2
315 x 1
Add Belt
365 x 1
405 x 3
Pause Squat
405 x 1, 1, 1, 1

1b) Rolling Thunder
54 x 5
79 x 5
104 x 3
129 x 1
139 x 1
149 x 1
159 x 1/f
169 x Popped out near lockout/-, f/-
109 x 10, 10, 10

2a) SSB GM's
265 x 5, 5, 5

2b) Homemade TTK - Slow controlled reps. Did not bottom or top out.
7.5 x 8, 8, 8

DC0 Horseshoe Bend

SuperTraining.TV: Reality Show Teaser from 2010

Deload Bench Plus some Pinch and V-Bar

August 11, 2012
Noon

1a) Bench Press - All with a long pause after 185#
45 x 10
135 x 5
185 x 3
225 x 1
275 x 1
295 x 1, 1, 1

1b) Climber 2HP
75 x 5
100 x 3
125 x 1
150 x 1
175 x 1
185 x 1, 1 - Second one slipped at the top. I think for sure now I pull more on my Euro type apparatus.

2) 2 x 4 1HP
67 x 8/8, 6/6, 5/4

3) 2" V-Bar - First time since Aaron's comp.
115 x 1
160 x 1
185 x 1
195 x 1/hop
200 x F

Deload Pulls - Best this month as well

August 10, 2012
Noon


Today these felt the best that they have all month. Learning and learning. I worked up to 455 with a double overhand grip than switched to a hook grip for the last two at 480. The plates give me about 2" of deficit to pull from. 405, 455, 480, 480.

This was my deload day so I only hit a couple of singles, plus it was time to get back to work but these felt great. I could've easily kept going or added weight.

1) 2" Deficit Pulls - CV
Double Overhand
135 x 2
225 x 2
315 x 2
405 x 1
455 x 1

Hook Grip
480 x 1, 1

Getting Back to Sledge Levering

August 9, 2012

Well I decided to get back to some sledge levering today. I tried to get back to it once last year and it was just as sucky.

It's weird, back in 09-10 I could lever my 16# sledge down nice for reps and got a bad 20+ lever (lifted my elbow) at the CGC in May 2010. My best reverse bend at this time was a gr5 bolt which was tough. For the past year I've been able to reverse IronMind Red Nail and levering a 12# hammer is tough.

Bending is bending. Sledge levering is sledge levering. As far as I'm concerned there is little to no carryover.

I'll have to go through my book for 09 and see how I worked my levering in back then.

Today the right felt good but there was a little click in the wrist on the way up. My left is considerably weaker and unstable.

1) Levering to the forehead
6# @ 30" x 5
8# @ 32" x 5
Right 12# @ 32" x 4 x 1r
Left 12# @ 30" x 4 x 1r
8# @ 32" x 2 x 5r

2) Rear Weaver Lifts - Dynamic/Flexion
8# @ 32" x 2 x 3r

3) Coin/Front Raises - Waist Height
8# @ 24" x 3, 1
8# @ 20" x 3, 1

Deload Shoulders and some Blobbing

August 8, 2012
Noon

Deloading shoulders today so I just did three sets of five. I'm also kick starting my blobbing again with Dan's programming.

1a) Chins
BW (250) x 3 x 5r

1b) Seated BB Shoulder Press
45 x 10
95 x 5
150 x 3 x 5r

2) Blobbing - Stayed at the minimum to leave myself progression
2.1) Hand to hand tosses - 25# x 2 sets x a bunch
2.2) Goal Attempts - 50# York Blob x 2 attempts
2.3) Iso's - 50# York Blob x 3
2.4) Drags - 50# York Blob x 3

Blob Pinch Help Tutorial

The 3rd World’s Strongest Hands 2012

Saturday 18 August, 2012

Events:
1. One Hand Vulcan Gripper (V2) - 20mm block close
2. Wrist Developer
3. Adjustable Thick Bar (one hand) – GripTopz
4. Stub Lift (one hand) – GripTopz

Classes:
Open, Women’s and 93k class.

Venue:
All around the world.

Start:
In the UK, 11am

Overall promoter:
David Horne and World of Grip

Contest promoters:
David Horne – Stafford, England
Juha Harju – Helsinki, Finland
Adam T. Glass – Minneapolis, Minnesota, USA
Jedd Johnson – Wyalusing, Pennsylvania, USA
Nuno Couto – Porto, Portugal
Jarrod Riordan – Melbourne, Australia
Michael Sheehan – Boston, Massachusetts, USA
Dave Thornton – Three Rivers, Michigan, USA
Victor Onischenko/Ivan Beritashvili - Moscow, Russia

Entrance fee:
£20 GBP ($32 dollars, 25 euro)

Trophies:
There will be trophies for the 1st, 2nd and 3rd in each class.

Rules:
Video to follow

Squats & the Crusher

August 6, 2012
Noonish

This week's going to be a bit of a deload. As per Phil's directions I'll hit a few singles and no assistance. I also bumped up my repping weight on the 2" Crusher substantially to stay away from those 25-30 rep sets and get back down to working 10-20 again. I also hit 2 sets this time to give myself a bit more time under tension. I may do 3 sets in the future but we'll see how she goes. My right definitely dominates the 155# with a significant hold at the top. I'm also thinking of throwing some sledge levering back into the routine.

1a) Back Squat
2-3 good long stretches to work at getting the bar into proper position. I've done this for the last month or so and it makes a huge difference. I'll just grab the bar with my squatting grip and relax forward as much as possible. When I'm done I could put the bar probably 6" lower and at least a few inches back from where I normally rack it on my back.
45 x 5, 5
135 x 3
225 x 2
315 x 1
Add Belt
365 x 1
405 x 1
420 x 1, 1, 1, 1

1b) FBBC 2" Crusher
High Pulls
55 x 5
80 x 5
105 x 3
Deads
130 x 1
140 x 1
150 x 1
155 x 1, 1, 1
130 x 10, 10

My Deficit Grip Change

My old grip.

My new grip

Saturdays Benching

August 4, 2012
Noonish

Well today was the last workout of my second month with Phil. It's been fun and interesting so far so I'm pretty interested in seeing where we keep going from here.

My left delt is still a little niggled but after I warm up it's fine. I started running up with the 2HP but 175 was feeling heavy and my tendon in my right middle finger hasn't felt the best for a couple of weeks so I decided to put a little focus on the flexors and extensors instead of the pinching. I'd also left grippers alone this week because of that as well.

1a) Bench Press - All paused past 185#
45 x 2 x a bunch
135 x 5
185 x 3
225 x 1
275 x 1
295 x 1, 1
265 x 5 x 3r

1b) Grip Work
Climber 2HP
75 x 10
100 x 5
125 x 3
150 x 1
175 x 1, 1

2-3/8" Offset DB Wrist Curls - Doc Style
65 x 8, 8, 7, 7

Climber Curl Extensor Curls
10 x 20, 20, 20

2a) BB Rows - Slow & Strict
225 x 12, 12, 11

2b) Lying External Shoulder Rotations
5# x 40, 30

Friday Pulls - Epiphany Day!

August 3, 2012
Afternoon

Still doing form work on my deficits which is far from perfect yet. I've come across one thing that's made a huge difference today and that's widening out my grip. I've decided as well that I've probably got to widen it out a bit more. I've finally figured out what gives me that little bit of a counter clockwise twist halfway up. It's my left elbow/lower bicep grazing my leg.

I also figure that when I've got to do these glute bridges I'll wear my NB Minimus shoes. No slipping around makes a lot stronger of a movement. For my SLDL I really worked on squeezing out every bit of hamstring/glute activation that I could. I know my low back and legs will feel this tomorrow.

1) Deficit Pulls - CV - Bar CL at 7"

135 x 2

225 x 2

315 x 1

405 x 1

425 x 1

445 x 1

465 x 1

Added Belt

480 x F - I think the belt buggers me up on these so I took it off again.

475 x 1

480 x 1, F - Just lost my aggression to pull

2) Rack Pulls - Midshin - Bar CL at 14"

405 x 3

495 x 3, 3, 2

3) SL Deadlift

225 x 15, 15, 10

4) Single Leg Glute Bridges - Back on the Bench

BW x 15, 10, 5

Deficit Pulls - More Practice

The Bay Area Grip Challenge

Wednesday Overhead Work

August 1, 2012
Afternoon

Well it was a pretty good workout today. I did some band pull aparts and dislocates to help warm up my shoulders as my medial head on the left delt has been niggled for a bit. That little warm up helped a lot.

I did the EDT a tad different this time keeping my initial reps down but going for more sets, hitting one set on approximately every minute. Keeps me pretty busy for 20 minutes lol.

The one armed kettlebell presses felt good too although I wasn't quite in a nice, tight groove on my first set with the left.

The Poundstone curls are also feeling good. Man, four weeks ago my biceps killed me for probably four days, now it's no problem.

The pressouts also felt good and give a guy a good pump.

1) EDT Chins/Seated Barbell Shoulder Press
254#/150# x 44 - Last time was 42 so a 5% increase

2) Seated One Armed KB Press
36k x 10/7, 8/8, 6/6

3) BB Poundstone Curl
45 x 55, 25, 20 - Happy I'm down to 3 sets now to hit 100 reps

4) Seated BB Pressouts
95 x 30, 23, 17, 15