Pressing and Arm-Wrestling

October 31, 2012
Noon

1) Seated BB Shoulder Press against mini bands
45 x 10
95 x 5
140 x 8, 8, 6, 6, 6+1

2) Flat KB Press
24k bells x 20, 19, 20 - These really force a guy to punch out that last bit. First time trying them I think.

Tonight I'll do about 1.5 hours of table time practice and training so I left out back work. Chatted with Phil a bit through the lunch hour and we're going to switch things up a tad which should be fun.

Squats, GM's and Axle Pulls = Bagged

October 29, 2012
Before Supper

Holy crap! I haven't gotten this bagged from a workout in quite some time. Hit everything I wanted to but I would've liked a bit more of a hold with the last axle pull at 318# but I'll take it as my hands and flexors are still bagged from all of the thick bar work on Saturday.

1a) Pause Squats
45 x 5
135 x 3
225 x 1
315 x 1
345 x 1
Add belt
375 x 5 x 3r

1b) DO Axle Pulls - Sumo
123 x 5
173 x 3
213 x 1
263 x 1
283 x 1
298 x 1
318 x 1
268 x 3 x 5r

2) Squats
325 x 10 - Good enough.

3) Chain Suspended GM's - Power Bar
135 x 5
225 x 2
315 x 2
365 x 1
405 x 6, 4

Bench and Thick Bar Work

October 27, 2012
Noonish

1a) Bench Press - Paused 3 count
45 x 10
135 x 5
185 x 1
225 x 1
275 x 1
295 x 5 x 1r

1b) 2" FBBC Crusher Pulls
57 x 10
112 x 3
122 x 1
132 x 1
142 x 1
152 x 1
162 x 1 - PR Left
Right 172 x Popped out at the top. Glued to the floor last week.
Left 167 x Hopped a few inches
122 x 10
132 x 20

2a) Bench Press - Slingshot
315 x 5 x 5r

2b.1) Thumbless Reverse Axle Curls
33 x 3 x 25r

2b.2) Axle Rows
173 x 18, 15, 15, 15 - Going this light and controlled I can really feel it in the lats

More Block Pulls and Front Squats

October 26, 2012
Noon

Well I wasn't 100% sure if I'd give pulls a go today after the ordeal I went through trying to work some axle on Monday. My right arm is still a bit tweaked from getting to pull against those guys on last Saturday, so much so I dropped Wednesdays overhead work as well. I think if I can stay away from the side-pressure type stuff for a few more days I'll be cool. I'll also restart the gripper work again next week as the setting may tweak it as well.

1) Deadlift
135 x 5
225 x 2
315 x 1
405 x 1
455 x 1

2) Deadlift from 4" Block
495 x 1
545 x 1
565 x 1
Add Belt
585 x 1
605 x F - Mentally not there
595 x 1 - I was thinking about hitting the 605 again but I figured I'd stop on a guaranteed pull.

3) Front Squat
45 x 3
135 x 3
225 x 10

4) Band GM's
Strong/Heavy IW x 2 x 20r

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Squats, Axle Pulls and the Screaming Arm

October 22, 2012
Before Supper

Well today was going to be my first day back with the heavier work after tearing my hamstring last Monday. Well the squats were feeling good, it was my arm that gave me a big "go home and cry to mama!"

My right arms been feeling a little niggled and in weird places like my Tricep and outer arm since getting a little table practice on Saturday. Today's axle pulls seemed, well no, actually did fire it right up. Holy crap it hurt. I couldn't even flop my arm over the bar for squats. Tried some band work to get some blood in the area but it didn't help a lot tonight. Took some ibu and a ice pack and laid down for about 30 minutes. I can still feel it wanting to hurt me so I'll take it easy for a bit.

Good news is that the hammy held up good. I've been hitting lots of 20 rep bodyweight squats over the past week to help with the recovery and I think it's working.

1a) Paused Squats
45 x 5
135 x 3
225 x 2
315 x 1 - Arm as killing me do I stopped.

1b) DO Sumo Pulls
123 x 5
173 x 3
213 x 1
263 x 1
283 x 1

Band Pressdowns MM x 30, 25
Band Hammers MM x 40

Mayhem in the Mall - Results

Posted on Facebook earlier today by Jeff Miller.


Mayhem in the Mall
West Edmonton Mall
Oct 20, 2012



Womens Left Open
1. Lori Pow, Winnipeg, Man
2. Brooklyn Torresan. Ardrossan, AB

Men’s Right
0 – 165 Lbs.
1. Vern Martel, Sherwood Park, AB
2. Dustin Leitch, Edmonton, AB
3. Matt Wiggins, Williams Lake, BC
4. Gord Squire, Calgary, AB

166 – 187 Lbs
1. Jason Tibok, Edmonton, AB
2. JP Pari, Calgary, AB
3. Jeff Miller, Edmonton, AB
4. Brad Schmidt, Erickson, BC

188 to 220 Lbs
1. Del Mudryk, Edmonton, AB
2. Matt Mask, Red Deer, AB
3. Andrew Grant, Brandon Man
4. Scott Larocque, Edmonton, AB

220 Plus Lbs.
1. Ryan Espey, Portage La Prairie, MN
2. Matt Mask, Red Deer, AB
3. Corey Buchta, Edmonton, AB
4. Adam Luka, Hines Creek, AB

Men’s Left
0-165 Lbs.
1. Matt Wiggins, Williams Lake, BC
2. Brian Manson, Edmonton, AB
3. Gary MacDonald, Woking, AB
4. Gord Squire, Calgary, AB

166 – 187 Lbs
1. Matt Wiggins, Williams Lake, BC
2. Kelly Leitch, Edmonton, AB
3. Jason Tibok, Edmonton, AB
4. Jeff Miller, Edmonton, AB

Men’s Left (contd)
188 – 220 Lbs.
1. Scott Larocque, Edmonton, AB
2. Del Mudryk, Edmonton, AB
3. Adam Luka, Hines Creek, AB
4. Lorne Roberts, Ft. McMurray, AB

220 Lbs Plus
1. Ryan Espey, Portage La Prairie, MN
2. Mark Harrison, Edmonton, AB
3. Corey Buchta, Edmonton, AB
4. Chris Beauchemin, Abbotsford, BC

Super Matches:

1. Dan Gallo Winner over Stephane Heroux (4-1)

2. Lori Pow winner over Laura Webb (4-0)

3. Kelly Leitch winner over Dan Gallow (4-3)

4. Ryan Espey winner over Chris Beauchemin (4-0)

Mayhem in the Mall: 2012 Western Canada Armwrestling Championships

Well I went as a spectator to my first arm wrestling tournament at the West Edmonton Mall here in Alberta. Lots of competitors from youth categories all the way up to really seasoned people from all of the Western provinces.

I picked up a lot just by watching how the various people would position themselves and their feet and their different modes if attack. There were also quite a few really hard fought matches and super matches.

Afterwards Fraser introduced me to a few of the competitors and I got a little table time with them which was awesome. I got to pull a bit with Ryan Espey (probably one of the calmest looking competitors there), Scott LaRoque (built like a brick shithouse and a really nice guy) and Matt Mask (probably about 6'5" of lightening). This was a lot of fun a these guys were three of the best there. They let me fight and pull and hopefully not to bad giving me some tips and feedback which is really appreciated.

I also got to meet another couple of great competitors and people who I'd met on Facebook through the Alberta Armwresters group and I got to speak quite a bit with Chris Beauchemin (another really nice guy).

I'm really looking forward to continuing to develop skills with this stuff and eventually competing. It's a blast!

Some Bench and a Crusher

October 19, 2012
Before Supper

Decided to hit my bench tonight so I can get out to the Western Canada Arm Wrestling Championships tomorrow. Should be a hoot!

My elbows started to bug me on the bench a bit so I terminated early on the assistance work. This is from the gripper set problems. Jedd is going to review a bunch of our form (there's a few of us with this issue) on TGA (The Grip Authority) and give out some coaching points to try and get this crap cleared up.

On another note I decided to give my 2" FBBC Crusher a whirl tonight for the first time in months and got a 12# PR out of it. I'll take that easy :D

1a) Paused Bench Press
45 x 10, 10
135 x 5
185 x 1
225 x 1
275 x 1
290 x 5 x 1r

1b) 2" FBBC Crusher Pulls
57 x 10
112 x 3
122 x 1
132 x 1
142 x 1
152 x 1
162 x 1/just missed locking with the left
167 x 1/162 x just missed the lockout with the left again
173 x Bolted to the floor
127 x 10, 25

2) Bench Press w/Slingshot
310 x 5, 4 - Elbow got sucky. Maybe if I pounded some ibu first.....

Hamstring Active Recovery & Gripping

October 19, 2012
Noon

Hamstring wasn't feeling too bad but I just kept the workout to some light recovery as I know it's not healed yet. I could feel it a bit as I dropped into a few of the SLDL as well. Frigging setting grippers sure has my elbows screaming, my right especially right now is making me wince as I type. It's all in something with how I set as choker work is fine.

I also got a little light headed and nauseous during this workout. Got me thinking, I think I've gotten like this during the laast few and I just recently switched back to Animal Rage as a pre-workout. I'll change that up and probably go back to Jack3d and see how I feel.

1a) SLDL - Double Overhand
135 x 3 x 20r

1b) MMS Gripper OC
R - IM 2.5 124.6# x 3 singles - These were a real fight doing immediately after the DO work
L - GHP 5 112# x 3 singles

2) Bodyweight Squats - 3 x 20r

Overhead Pressing, Assistance and some Gripping

October 17, 2012
Noon

Fired up a new grip program today so we'll see how she goes but I'm feeling pretty good about it. Elbows started bugging me a bit on the OH press work so I did some band hammer curls in between the last two sets. Sapped me of stability and reps so I terminated the OH work after those last two crappy sets. Triceps were also feeling it good enough after 2 sets of the Tate presses as well so I shut 'er down there as well.

Hamstring is feeling much better today but occasionally I'll go to do something (like shuffling plates around downstairs) and I'll be reminded that I'd injured myself. I'll hit a bunch of BW squats and streches over the next few days to hopefully speed recovery.

Another thing is I don't know what's going wonky with my gripper set but it's sure tweaking my inner elbows and area. I'm also finding I really need to bugger around a bit to find my optimal gripper placement in my left hand again.

1) Seated BB Shoulder Press against Mini-Bands
45 x 10, 10
95 x 2
135 x 2
155 x 1
165 x 4, 4, 4, 4, 3, 2 - Last two sets buggered by the band hammers

2) Tate Press
40 x 2 x 20r

Grippers - Between Sets
WU - T x 5, IM1 x 2, GHP5 x 1
Choked R GHP 7 - 152# x 5 singles
Choked L IM3 - 146# x 5 singles

Overcrush
IM 2.5 - 124.6# x 3r

Band Hammers - Done between the last two OH sets
MM x 50, 40

Arm wrestling table time tonight.

Squats, GM's and Gripping

October 15, 2012
Before Supper


I had to split my workout today and it definately suffered because of it. Fatigue had set in because of the earlier work and was hard to shake.

Gassed on my AMRAP set of squats at 10 but they were all to depth or better. GM's felt strong and in my head I was thinking about adding another 20# after the 455# set. When I went down after the first rep I got a huge twinge in my right hammy. Ice and Robax now so we'll see how she goes.

Gripper work went good. All closes with the right were quite easy bu I only got a couple with the left. The missed ones with the left I did assisted closes on. It's just feeling uncomfortable and I need to find the right placement again.

1) Squats
135 x 3
225 x 1
325 x 10

2) GM's Paused on Chains at Belly Button Level
135 x 2
225 x 2
315 x 2
365 x 1
405 x 1
455 x 1

IM #3 (146#) Choked at 20mm - Between Sets x 10 singles

Truncated Lunchtime Workout

October 15, 2012
Noon

Only had 35 minutes to cram this in today. I'll catch the rest of the workout after work and maybe with the extra rest I'll push my AMRAP squat set up significantly.

1a) Paused Squats
45 x 5, 3
135 x 1
225 x 1
315 x 1
Add Belt
370 x 5 x 3r

1b) Sumo Axle DO Pulls
123 x 5
173 x 3
213 x 2
263 x 1
283 x 1
293 x 1
313 x 1
268 x 4, 4, 4, 3

Yep, it's a heavy hammer babe

October 14, 2012
Evening

1) Heavy Hammer - Pronations
10# x 2 x 20r

2) Heavy Hammer - Radial Dev
10# x 3 x 20r

3) Heavy Hammer - Ulnar Dev
10# x 3 x 15r

4) Thumb Work

Bench and AW Exercises

October 13, 2012
Noonish

Well today's workout throughout the bench stuff was pretty sluggish. My mind was fuzzy and I was just to hot. I also received a message about halfway through that my AW training partner wasn't feeling well today to I hit some more AW training exercises and they were much stronger today than Wednesday.

1) Bench Press - Paused Reps
45 x 2 x 10r
135 x 5
185 x 3
225 x 1
275 x 1
285 x 5 x 1r

2) Bench Press w/Slingshot
305 x 5, 7, 6, 5, 3

3) Flexed Ring Chin Hangs - BW x 3

4) BB Row w/Manus Grips
185 x 3 x 8r

5) DB Curls
40e x 3 x 8r - Easy peasy today

6) Curl Iso's
55 x 2 x 10s
60 x 10s - These felt strong and easy to lock today

7) Wrist Bar Hammer Curls - Ulnar then Radial back to back
12.5# x 12, 10

8a) DB Wrist Curls w/Manus
40 x 2 x 50r

8b) Hercules Bar - Extensor
25 x 25
12.5 x 35

Block Pulls and Front Squats

October 12, 2012
Afternoon

1) Deadlift - CV
135 x 5, 5
225 x 3
315 x 1
405 x 1
455 x 1

2) Deadlift from 8" Blocks - ~18" Bar centre
Add loose belt
495 x 1
545 x 1
585 x 1
605 x 1
625 x 1
645 x 1
665 x 1
675 x F

3) Front Squats
45 x 3
135 x 2
185 x 2
215 x 10

4) Band GM's
2 Avr Bands x 2 x 20r

Bar Height w/ Blocks ~18"

Watching the Tube, Holding the Hammer

October 11, 2012
Evening

Did a little work watching the tube.

1) Heavy Hammer - Pronations
10# x 15, 20

2) Heavy Hammer - Ulnar Deviation
10# x 15, 20, 20

3) Thumb Work

AW Training

October 10, 2012
After Supper

Arm wrestling training was cancelled tonight so I decided to hit my chins and some more AW specific training. Man am I ever lagging in the curl department. Previously I'd only really done curls as an elbow health/prehab type exercise but now I'm actually trying to use a bit of weight. The first thing I noticed was holy crap is there ever a gap between my bicep and brachialis/brachioradialis strength. Just using the dumbbell hammer curl vs a regular supinated curl as an example with 40# I can go well over 20 reps in the hammer curl fashion and yet I've got to fight for 8 supinated.

Another area I need to adjust for next time is the amount of weight used for the supinated curl iso's. I figure 40 x 8 should be roughly a 50# max so if I go 10% above that (55#) should be a better starting spot for me to work from. I held the 70# but ended up tweaking my right arm in the process. The left definitely felt stronger for this movement. Next time I'll do more, I just stopped with the one because of the niggle.

This little workout definitely has my arms feeling worked and beat up though. Hopefully I'll have a good recovery and get some table time on Saturday.

1) Flexed Ring Hangs - BW (260#) x 3
2) Ring Chins 15 Minutes AMRAP - BW x 36
3) DB Curl - 40e x 3 x 8r
4) Curl Iso's on Bench - 70e x 1
5) Offset Wrist Bar Hammers Under/Pistol - 12.5# x 12 each way
6) DB Wrist Curls w/Manus - 40e x 50, 40

Pressing and Assistance

October 10, 2012
Noon

Woke up with a crappy head cold; headache, couldn't breath, pressured up sinus', etc. Got some drugs in me first thing and felt a bit better by workout time but a little woozy from the medication (and maybe the Animal Rage that went with it :D).

Elbows still aren't feeling tip top so I sleeved up again for the workout. I'm also dropping the chins and curls today to see how it goes tonight as I've got some AW practice later. I think I may put some chins in with my squats to up the weekly volume a bit.

1) Seated BB Overhead Press w/Mini Bands - All Sets
45 x 10, 10
95 x 3
135 x 3
155 x 3
165 x 5, 3, 3, 3, 3 - Felt good but my concentration would wane a bit during the sets from the medication.

2) Tate Press
40e x 4 x 20r

3) Some 45 hubbing for fun

AW practice at 1900hrs. I'll load up on fish oil and ibu prior as well as packing something to eat for immediately after. Damn I was hungry last time.

Sqwarts and Axle

October 8, 2012
Before Supper

Well after being in the vehicle for over 4 hours we made it back home from my sisters family's home. Thoroughly gorged myself (back up around 264#) and watched some big pumpkins smash the heck out of a car. Didn't really sleep well and felt tired all weekend and then with the drive on top I was in the mindset to push tonight's workout to tomorrow. On the way I reconsidered and psyched myself up a bit for it. Got home and had some Rage and protein then my guts went on me and continued to expel themselves through almost every goddamn set and rep tonight! Fought through it and hit everything I wanted.

Left elbow-flexor area is still niggled as well. It hasn't buggered with any strength stuff until tonight when I found that it's really affected my gripper work with the left. Basically it's non-existent for that hand.

1a) Paused Squats
45 x 5, 5
135 x 3
225 x 1
315 x 1
Add belt
365 x 5 x 3r

1b) Sumo Axle Deads - DO
123 x 5
173 x 3
213 x 1
263 x 1
283 x 1
308 x 1 plus a long hold. Still feeling easy.
268 x 5 x 3r

2) Squats
325 x 12 - Felt good. More cardio than anything. A couple higher reps but I'm okay with that.

3a) Power Bar GM from Chains
135 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3 - I set one of the reps down to hard and it bounced on my back a bit and I got a little chewed. Definitely good for more weight yet.

3b) Gripper in 20mm Choker
146# IM3 x 5 x 1r - Right Only

Happy Thanksgiving!

Benching and Ouched Elbows

October 6, 2012
0900

Elbows are frigging killing me so I cut bench early and left the rows alone. My back is still feeling this weeks workouts anyways.

Bench Press - Paused Reps
45 x 2 x 10r
135 x 3
185 x 1
225 x 1
280 x 5 x 1r

Add slingshot
300 x 4 - elbows just to frigged

Dumbbell Wrist Curls w/Manus
30# x 75, 60

Top Hammer Curls
40 x 10 - fricken niggles!!

I'll hit some turkey and pumpkin pie recovery and come back tougher :D

Pulls and Head Games

October 5, 2012

Today was one of those days when my mind was trying to defeat me from the beginning. Triceps, lats and my left elbow (from reverse bending) were all inflamed and feeling like crap. To start with I was thinking "just do the main pulls and call it quits, recover for later". I went in and hit my first deadlifts against bands wearing elbow sleeves and straps to try and help. Popped some ibu as well. Lo and behold after I did my second last rep I felt great! Nothing like deads, squats and fish oil to cure everything. I ran out of time during my lunch hour to get into anything else so I left the rest for after work.

Here my brain fired up again with negative crap. "Just do your pulls and call 'er good" Anyways I did my full workout, hit all of my reps and feel great. It's pretty good to reinforce this every now and then, your body's capable of doing it's job. It's usually self doubt and laziness that'll stall your progress and let you sit on the couch when you could be giving an hours work of sweat to a better life.

Noon

Deadlift against 12" IronWoody Bands ~80# at the top, no belt
135 + Bands x 5
225 + Bands x 2
315 + Bands x 1
365 + Bands x 1
405 + Bands x 1
455 + Bands x 1
465 + Bands x 1
475 + Bands x F
Talc Thighs
475 + Bands x 1 grinder

Before Supper

Deadlift, no belt
135 x 5
225 x 2
315 x 1
405 x 1
420 x 5 x 3r

Front Squats
45 x 5
135 x 3
185 x 3
Add belt
205 x 11 - I wanted 10 but lost count in the middle somewhere. All felt nice and easy though.

Band GM's - Really squeezed the glutes and low back hard at the top
2 x Average x 22, 15

Some Iron Pressing and Fatso Pulling

October 3, 2012
Noon

Lunchtime workout done. Table time tonight. I hope I'm not to pooped (I don't think so) and that my elbows don't give me grief.

1) Seated BB Shoulder Press against mini bands
45 x 10, 5
95 x 3
135 x 3
155 x 3
175 x 3
140 x 8, 8, 6

2) Ring Chins - AMRAP in 15 minutes
BW (258.2#) x 28

3) Lying Tate Press
40ea x 19, 17, 15, 12

4) Hammer Curl - Would've normally used fat grips but I don't want to cook my hands before tonight.
40ea x 20, 15

Gripper Niggles?

October 2, 2012

Well I don't know what's the cause of it. Last week (and feeling fine) I did a gripper set of 5 with 75% which just freaking DESTROYED my arms. Today I decided to try a few reps TNS with a #1 and the pain was there in the background as well so I didn't push it.

A couple of thoughts as to why this may be happening. One is I haven't done any gripper work in probably 7-8 weeks and I'm not accustomed to the dynamic nature of grippers right now. Sure get a lot of clicking and popping with that first rep. The second thought I've had is that both of these attempts were done after last Wednesday's AW practice and maybe I've got some adhesions that are being moved about from the gripper work. I'm more inclined to think the first thought is the correct one as I've trained with bands and such a couple of times since doing AW movements without any problem.

I'm thinking also about going to choker work as I can just concentrate on the explosive closes and maybe skip the pain which is very reminiscent of when I was doing higher volume gripper work and reverse bending to much.

Anyone else have any thoughts.

Squats and the Return of the Axle Pulls

October 1, 2012
Noon

1a) Paused Squats
45 x 5, 5
135 x 1
225 x 1
315 x 1
Add Belt
360 x 5 x 3r

1b) Sumo Axle Deads
123 x 5
173 x 3
213 x 3
263 x 1
283 x 1
303 x 1
263 x 5 x 3r

2) Squat w/Belt
325 x 10

3) Power Bar Chain Suspended GM's
135 x 5
225 x 5 - Back was feeling a bit pooped so I stopped here.