Arm Work

September 30, 2012
Afternoon

Just did some AW strength work while watching the tube.

1) Band Iso's in the start position with my 20" Ironwoody
2 x 30 seconds - Band over palm
2 x 30 seconds - Band over thumb

2) Heavy Hammer Pronation
10# x 3 x 20r

3) Finger Work

Deadlift Blocks

Built some blocks today for pulling either with a 4" or 8" lift as needed.

80% Benching and AW Rehab

September 29, 2012
Noon

Just some 80% benching and some volume/rehab work to assist with my pulling. I'm thinking at this stage of the game I'll use the tabletop to develop strength and use my Saturday's to do some rehab assistance work for the pulling. Elbows were still feeling a bit niggled through the benching but once the thick bar work started they felt a ton better by getting the blood in there.

1) Bench Press - Med Grip - Paused top and bottoms
45 x 10, 10
135 x 3
185 x 2
225 x 1
265 x 5 x 3r

2) BB Row w/Manus Grips
135 x 2 x 30r

3) Band Pressdowns
MM x 25, 20

4) Poundstone Curls
45 x 55

5) 2-3/8" Wrist Roller - Set at 39" pull
25 x Flexion 4, Extension 6

I can barely type this lol! I had to get my wife to put the lid on my shaker cup as well. I was having a LOT of trouble with the protein tub lids hahaha!

Some 80% Pulls and Yesterdays Gripping

September 28, 2012
Noon

Well I felt pretty damn good yesterday considering the hour plus of table work. I ended up fiddling around with my heavy hammer, some bands and other stuff I won't name. At the end of it I figured I may as well start some gripper work again. Bad idea. I warmed up and did my first work set of 5 reps with 75% and about a minute after I was done I had searing pain through both biceps and elbows. Similar to when I was really pushing the Vulcan or doing to much reverse bending. A bunch of ibu and Voltarin later and i was comfortable enough to raise my arms. Fhak I haven't had that happen in ages.

Anyways today my elbow pits are a little tender but not bad. Did some 80% pulls and a little assistance work to get ready to start next weeks cycle on up again. With the ab wheel I only did about half a set as my elbows were feeling a little "off".

1) Deadlift - CV
Double Overhand
135 x 5, 5
225 x 2
315 x 1
405 x 1
Switched to an alternate grip. I wanted to do them all DO today but my grip didn't feel that secure with the 405 and I want my thumbs to heal a bit from hooking. The first two sets I did with the left supinated which is my typical AG and switched to the right supinated to give my arms a change and balance.
450 x 5 x 1r

2) SLDL - Strapped
225 x 20

3) Ab Wheel
BW x 10

First Time Training Arm Wrestling

September 26, 2012
After Supper

Well I figured I'd give a quick blurb on my first time at an arm-wresting table. It was awesome! So far it looks like I'll be driving over to Fraser's every Wednesday to keep the learning going. He's a really decent guy and built like you'd expect a AW national champ. For you fellow griptards out there, remember that picture of Kinney's hand? Fraser's is about twice as big and thick.

After introductions and showing me around the table we went through some warm-ups then he began by showing me how to do basic hooking and some top-roll defense. Sweated my guts out! I've got a lot to learn plus there are whole new muscle memory movements that have to be adapted to and mastered. This is one of the great things about this though, learning how to express strength.

Later we BS'd a bit about training and exercises which I won't be sharing out of respect for Fraser.

One of the things that surprised me (and I'm grateful for) is I'm not feeling beat to hell today. I think this is due to a number of things including; Fraser being a very experienced puller and knowing how to effectively coach, my years of strength feats and specifically reverse bending, the last 6 weeks of doing the high rep Rolling Thunder workouts, good recovery nutrition and lastly popping some ibuprofen an hour before :D

Stan Efferding Squat Secrets

Stan Efferding Bench Secrets

Some Wednesday Overhead Work

September 26, 2012
Noon

Keeping it pretty medium intensity today since I peaked last week. I also dropped any back and curling stuff for today since tonight in taking my first crack at learning arm wrestling.

One of Canada's top 90kg pullers (Fraser Benoit) invited me over to start training tonight. I'm not sure what to expect buy lots of work and pain lol! I'm basically as green as green can be with this stuff but with Fraser's experience I'm stoked to learn. Another possible benefit of this is meeting some folks who might get interested in grip sport. It'd be awesome if we could pull together some comps here in Alberta.

Seated Overhead Barbell Press - Full count pauses at the bottom of each rep
45 x 10
95 x 5
135 x 1
170 x 5 x 3r

I'll have to document the arm wrestling practice as best as possible later on or tomorrow morning.

Moderate Squatting and the Return of the Saxon Bar

September 24, 2012
Before Supper

Got some work in, enough for a sweat but not enough to kill myself as it's the first week back since peaking last week. Time to get work in again for another ramp up! I also pulled out the Saxon bar for the first time since last winter. Today was also my first time doing any sort of two hand pinch in months and I got a 5# PR and a pretty decent hop with an extra 15#.

1a) Squat
45 x 5, 5
135 x 3
225 x 1
315 x 1
Add Belt
385 x 1
420 x 3 x 1r - all paused

1b) Saxon Bar Pulls
155 x 5, 5
175 x 3
200 x 1
210 x 1
220 x 1 PR
230 x F - Approx. 6"
225 x F - Approx. 6" again

2a) Paused Squats - Long 3 counts
295 x 2 x 5r

2b) Saxon Bar Pulls - Just past the knees
175 x 2 x 5r

Strength Guild.com

Deadlift Test

September 22, 2012
1300hrs

Well it went good. Got a 10# PR but when I tried for 20# I just couldn't quite make it. One thing that's good is that I got all of the weights I planned on the big 3 and the fails were on 4th and extra attempts. I see lots of top end and back work in my future :D

Another point to note is I haven't pulled anything more than 495-500# off of the ground in months.

Deadlift
Double Overhand Grip
135 x 5, 5
225 x 2
315 x 1
405 x 1
Hook Grip & Belt
455 x 1
500 x 1 - Forgot to hook this to start so I had to reset my grip
530 x 1
560 x 1 - PR. Previous best was a rough 550
Alternate Grip, Thumbs were pretty mashed
570 x F right above the knees

First RT Test

September 21, 2012
Noon

Well it didn't go as good as I'd hoped but like Laine said it'd probably take 3-4 workouts to get the single rep max up to where the CNS is firing properly to match the new muscle strength gained from the rep work.

Rolling Thunder
54 x 10
79 x 3
125 x 1
140 x 1
150 x 1/F
170 x F/-
150 x 1/1
160 x F/-
155 x F/-, F/-

Well substantially less than 165-170# that I hit at the start but I've got faith.

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

2-3/8" DB Deads and Holds
125 x 3

2-3/8" DB Wrist Flexor Curls
65 x 8, 8, 8, 12

Bench Press Test

September 19, 2012
Noonish

Well what can I say, at least I hit my previous PR and I'll use the adage it's tough to progress at everything as an excuse lol! I haven't touched anything greater than 295# since June 23 with the exception of using 300# once a few weeks ago.

Bench Press
45 x 10, 10
135 x 1
185 x 1
225 x 1
275 x 1
Begin filming
295 x 1
315 x 1
330 x 1
335 x F - Right at the chest/tri transition as usual.

Rolling Thunder
79 x 10

Bench Press w/Sling Shot
335 x 1
365 x 1
385 x F - Transition fail again

Ring Row
BW x 15

BB Curl
45 x 25

Squat Test

September 17, 2012
Noon


Well that was okay. I used 445 as my max for calculating work over the last couple of months so hitting 465 feels good as it was my goal max. Tried for 475 but pooped out. 470 may have gone.

I'm also happy I hit depth with the 465 as the 445 was a bit shallow. This is also the first time hitting this weight without wraps.

1) Squat
45 x 5, 3
135 x 3
225 x 1
315 x 1
Add Belt
365 x 1
405 x 1
425 x 1
445 x 1
465 x 1
475 x F

2) Chins
BW (~255) x 1, 1, 1, 9 - I really need to get a better chin set up. I'm good for more but the frustration, congestion, etc. of using the safety pin saps a bunch of reps.

Deload Benching

September 15, 2012
0900

Bench Press
45 x 10
95 x 10

Ring Rows
BW x 25

Barbell Curls
45 x 50

Week 5 - Rolling Thunder

September 14, 2012
Before Supper

Well today was the last day of doing the repetition work as per Laine Snook's Rolling Thunder program. I'll take next week off and begin testing singles next Friday or Saturday. I'm hoping for a pretty significant hop up judging by how my reps are going but we'll see next weekend and over the following 2-3 workouts after that.

Rolling Thunder
54 x 10
99 x 3
125 x 18/14, 12/3 - Gassed

Homemade TTK
10# x 3 x 12r

My hands and forearms are thrashed!

Plate Pinching Tutorial

Deload Pulls and a Reverse Bend

September 14, 2012
Noon

Deadlift - CV - OH
135 x 5
225 x 3
335 x 5 x 1r

Reverse Bend in IM Pads
7" x L O1 Drillrod - Done

Don Larkin 45 Years of Power -2

Deload Overhead Pressing and RT Work

September 12, 2012
Noon

More deload on my core lifts but I'm still ramping up the rolling thunder. With the RT I'll take next week off or keep it light and test on Saturday.

Seated BB Shoulder Press
45 x 10
95 x 5 x 2r - Really worked on exploding from the bottom at a stand still

Chins
BW x 4 x 5r

Rolling Thunder
54 x 10
99 x 3
125 x 12/12, 11/11, 10/6 - Wicked pump! It's hard typing this even probably at least 30 minutes after.

Homemade TTK
10# x 3 x 12r

Dom Mazzetti vs. Meatheads

Goblin Cock- Striped Tiger Snaps

Squat Deload and RT

September 10, 2012
Noon

1a) Squat
45 x 5, 5
135 x 5 x 2r - Really worked on exploding out of the hole and rebound.

1b) Grip

Rolling Thunder
54 x 10
99 x 3
125 x 10/10, 10/8, 4/4 - Huge pump after the first set. I could see this coming as last week started pretty similarly but I did all of my reps.

Homemade TTK
10# x 3 x 8r

Donny Shankle - Hand Care

Saturday Pressing, RT and a Helluva Pump

September 8, 2012
After Lunch

Well this was my week 4 bench workout so the last heavier one before the test in two weeks as well. Went good and I hit all of my reps fairly crisp and strong I think. Rolling Thunder work is still progressing well and I'll hit some work next week as my last reps stuff, take a few days off then start cracking at some singles to see where I ended up.

Oh if you folks haven't tried it give a go to some volume rowing and pressdowns. Holy crap are my triceps and back pumped! I was starting to get a cramp in my lat but I stretched it out. Fun fun!

I left the blobbing alone today as well. My hands and forearms were fairly thrashed from the RT. Now that I'm writing this I realize I forgot my TTK work as well. Oh well, I should be good. Lots of refueling going on now :D

1a) Bench Press
45 x 10
135 x 5
185 x 3
225 x 1
275 x 1
295 x 3, 1, 1, 1, 1 - All singles paused

1b) Rolling Thunder
54 x 10
99 x 5
120 x 3 x 15r

2a) BB Rows
135 x 30, 20, 15, 15, 17, 15, 15 - 127r, Kept the rest periods pretty short

2b) Tricep Pressdowns
MM w/extra wrap x 15, 15, 15, 15, 10 Remove a wrap x 15, 15 - 100r

Some 80% Pulls

September 7, 2012
Noon

Well today's my week 4 pulling so the last heavy-sh day until I test in 2 weeks. Worked on form and speed although the form deteriorated a bit on a couple of the pulls. I'll have to catch my grip work before supper tonight.

1) Deadlift - CV - All Hook Gripped
135 x 5
225 x 2
315 x 1 - Started to record
405 x 1
445 x 5 x 1r

2) KB Swings - 30 sec on, 30 sec off x 5
24k x 20, 21, 22, 22, 22 - Sucked a bit of wind after lol! I don't know if I can go much faster than that, just heavier.

What is Coconut Oil & Benefits of Use?

Shoulder Press, Grip and a Bend

September 5, 2012
Noon

1a) Seated BB Shoulder Press
45 x 10
95 x 5
135 x 1
155 x 1
185 x 1
195 x 1
215 x f
210 x 1

1b) Rolling Thunder
54 x 10
99 x 5
120 x 3 x 10r

2a) Chins
BW (~252#) x 6, 6, 6, 6, 5, 5, 1 - 35r Ran out of time for 50r

2b) Homemade TTK - 8.75# x 3 x 12r

3) Reverse Bend in David Horne's Wraps
Gr8 x 6" x 1/4" x Done - First bend in ages. Felt okay.

Squats and Grip - Something about the 3's....

September 3, 2012
Noonish

Well today kicks off my 4th week into this 6 week cycle and today was my last heavier workout until I test in two weeks. Squats were feeling great today. I was really working on having a good reversal as I've been doing a lot of paused squatting lately and want to get back into this mode again for the peaking. Well on my 3rd rep of four I pooped a bit and it threw me off. I did one more rep after that but I would've like to have tried for 5-6 total reps on that set I think. On my 3rd single I ended up losing my concentration for whatever reason about halfway up and had to gather my thoughts and finish the rep. I killed the 4th one.

Squat
45 x 5, 5
135 x 3
225 x 1
315 x 1
Add belt
365 x 1
405 x 4, 1, 1, 1, 1

Rolling Thunder
54 x 10
99 x 5
120 x 3 x 10r

Blob Attempts x 2

Blob Iso's x 3

Blob Drags x 2

Homemade TTK x 3 x 10r

Saturday Pressing

September 1, 2012
Noon

Nice little workout today to wrap up week 3. One more heavier week, recoup then push to see what I can do. I left the rings for the ring rows a bit higher to really work on a pump and to flush the muscles with blood. Holy crap that worked well lol! The first 3 sets I pulled lower and really engaged the lats and the 4th I pulled higher to work the upper back, They really work well to isolate whatever specific area you want to hit.

I couldn't believe how heavy the pin presses felt off of the go and obviously I set the pin at the right height. Very awkward and hard to get a strong reversal there. I started these sets out of the J hooks and gently sat the barbell onto the pins and tried to explode from there for each rep. Tough.

The Rolling Thunder work is still going well and the progress so far is lineal. It'll be interesting if it stays like this throughout the whole cycle but I doubt it.

Bench Press
45 x 10
135 x 5
185 x 3
225 x 1
275 x 1
300 x 5 x 1r

Rolling Thunder - Done between the first 4 bench warm up sets
54 x 10
115 x 3 x 15r - I'll add one more warm-up set next week

Ring Rows - Done between the first 4 bench work sets
BW x 4 x 25r - Massive back pump

Pin Presses - Hole 11
315 x 2 x 3r
325 x 2 x 2r

Homemade TTK - Done between the pin press sets
8.75 x 3 x 10r