Lunchtime Grip

December 31, 2012
Noon

1) Guillotine Gripper
55 x 10
65 x 3
75 x 3 x 10r

2) Red Rafter Pinch Curls
20 x 2 x 5r

3) Attempt at reversing a 6" gr8. Something still not feeling right do I left it be.

Some AW Pipes Work

December 30, 2012
Noonish

1) BB Row
230 x 3 x 10r

2) Pulldowns w/Manus on V-Grip AW Range - Thumbless
150 x 15, 15, 15, 20

3) Towel Hammer Iso on Preacher - Over Fingers - Used Timer
25# x 30s, 30s, rest 30s, 30s - Did sets 1-2 and 3-4 immediately

4) Hammer Curl Dropset
40 x 15 - 25 x 17

5) Towel Hammer Iso on Preacher - Over Back of Hand - Used Timer
25# x 30s
35# x 3 x 30s

6) High Cable Curl Dropset DP
45 x 21 - 35 x 21 - 25 x 21 Next time I think I'll go 50/30/25. First and the last sets are the easiest.

7) High Cable Wrist Curls WS
25 x 15
35 x 15, 10 - a bit to much weight to keep them strict
30 x 15

Friday's Grunting

December 28, 2012
Before Supper

Wasn't sure how today would go. Yesterday my freaking neck and back were absolutely killing me. Liniment, TENS machine, huge dosages of Robax, etc. were not touching it. I woke up today feeling better but I still couldn't turn my head to the right. Leave it to some nice pulls to straighten everything out :D

With tonight's pulls I focused on changing up my form a bit and I think they went a bunch smoother at the lockout. One thing I've noticed since putting weight back on (nearly 280#) is it's getting difficult to hook grip the bar due to my hands pudging up a bit.

1) Deadlift
135 x 4, 3
225 x 2
315 x 1
405 x 1
455 x 1
505 x 1 - Begin Filming
520 x 1
475 x 3 x 2r

2) Bench Press - Comp. Grip
45 x 10
135 x 4
185 x 2
225 x 1
275 x 1
295 x 3 x 2r - I was only supposed to do 5 reps but they were feeling good.

3a) Paused Squats - Beltless
45 x 5
135 x 2
225 x 1
325 x 5 x 2r

3b) Tricep Pressdowns
55 x 15
80 x 3 x 15r

4) SLDL
235 x 2 x 10r - I was supposed to do 3 sets but my back and hammies were PUMPED!

Wrist Training

1) High Pulley RT Iso's
75 x 15ct, 30ct
100 x 22ct

2) Heavy Hammer TR Iso's
10 x 20ct, 20ct, 15ct

3) High Pulley RT Wrist Curls
25 x 50, 35, 30

4) Wrist Thingy w/Manus
Pronation 25# x 2 x 50r
Supination 25# x 2 x 50r

PUMPED!!!

Sqwarts!

December 24, 2012
Noonish

First time wearing the belt in a while and the first time in wraps since this spring. Man I sure pressured up on my first work rep and gave myself a good case of the pox for holiday pictures :D

Pinching done between leg sets.

1) Squats
45 x 4, 3
135 x 2
225 x 2
315 x 1
365 x 1
Add belt
405 x 1
Add wraps
470 x 3 x 2r

2) Lunges
BW x 20, 15, 15 - Holy quad pump!

Pinchy

1) 2HP Euro
54 x 10, 10
104 x 4
154 x 1
174 x 1
184 x 3 x 1r

2) Blob50 Slides x 3 x 3r

3) Blob Couch Bounce and Holds
1 x AMAP

Back and Bi's for Pulling

December 23, 2012
Noon

1) BB Row
225 x 3 x 10r

2) V-Handle Pulldowns - AW Range
150 x 30, 23, 22

3) DP Dumbbell Hammer Curl Dropset
40 x 15 - 30 x 15 - 25 x 12

4) DP High Cable Curls Dropset
45 x 21 - 35 x 21 - 25 x 21

5) Guillotine Gripper
50 x 5
60 x 3
70 x 1
80 x 7 x 3r

6) CG Low Cable D-Handle Curl Iso's
75 x 2r

Deathday Friday

December 21, 2012
Before evening feed

1a) CV Deadlifts
135 x 5, 4, 4 - 4's just feel better than 5's
225 x 2
315 x 1
405 x 1
455 x 1
505 x 4 x 1r - These were a lot slower than they should've been at that weight.

1b) Blobbing w/Blob50
Ramp x 1, 1, 2, 2, 2
Couch Hop & Holds x 1, 1

2) Bench Press
45 x 5
135 x 5
185 x 2
225 x 1
285 x 4 x 3r - Felt great

3) Paused Squats - Beltless
45 x 5, 3
135 x 2
225 x 1
320 x 5 x 2r - Easy Peasy

4) SLDL
225 x 2 x 10r

Quick Hand & Wrist Workout

December 20, 2012
Before Supper

1) Rolling Thunder Pulls
54 x 5
99 x 3
124 x 1
149 x 1/f - I guessed pooped a bit from lunch
124 x 10/7

2) Rolling Thunder Wrist Curls from High Cable
25# x 50, 40

3) Cornered a deck of Aviators

4) Heavy Hammer Toproll Iso's - Long 15ct's
5# x 1
7.5# x 3 x 1r
10# x 1

Quick Gripping for Lunch

December 20, 2012
Noon

1) Guillotine Gripper
50 x 3 x 5r - Explosive with overcrushes

2) Choked Grippers
R-GHP7 152 x 5 x 1r
L-IM3 146 x 5 x 1r

3) DH Blob50 Ramp Pulls x a Bunch

The Littlest Shoggoth

Squats and da Pinchin'!

December 17, 2012
Noon

1) DR Blobbin' w/Blob50
Attempts x 2 - Felt strong and locked on good
Iso's x 4
Drags x 2 x 18r

2) AG Tapping
L Blob 40# x 8, 10, 10

3) Plate Key Pinch Levers
2x2.5# x 20, 20, 30 - Really kept the pinch engaged. No rocking.

Before Supper

Got going and the doubles for the squat felt snappy so I stuck with them rather than triples. Arm got a bit niggled with the 2HP so I stopped the 90%+ pulls and just went to some tapping. Went outside to do my lunges but my fibromangina flared up and I stopped.

1a) Squat - Beltless
45 x 2 x 5r
135 x 3
225 x 1
315 x 1
365 x 1
405 x 6 x 2r

1b) Euro 2HP - 54mm
54 x 2 x 10r
104 x 3
154 x 2
174 x 1
184.6 x 1
AG Tapping
154 x 30
164 x 17

2) Wrist Rocker on the Table
F/E x 70/50, 70/50 - I put the Manus grip on for the second extensor set and wow that hit me. I think I'll do that more. There's about an inch gap at the split when it's on there so it'd be 2.5" or better.

Kurlz for the Girlz - Fatceps Time!

December 16, 2012
Noonish

Worked on my fatceps a bit before heading off to the Hobbit in about an hour. I haven't really curled with any goal other than a bit of pre-hab in quite some time so this is pretty different for me.

Had some more table practice yesterday as well and feel like I'm getting better every time. Things are going to ramp up some more in the new year I think as well. Good times!

1) V-Handle Pulldowns - AW Range
150 x 30, 20, 20

2) Hammer Curl Dropset - DP Style
40 x 15 - 30 x 15 - 25 x 10 - Wanted 21 on the second 2 sets but it'll take a bit of work to get used to working through that pump and lactic acid.

3) High Cable Curl to Forehead Dropset - DP Style
45 x 20 - 35 x 15 - 25 x 10

4) Guillotine Gripper - OC each rep
55 x 5
65 x 3
75 x 6 x 5r

Whew! Feeling Good Baby!

December 14, 2012
Before Supper

Well by skipping my overhead press day midweek I had the best press day I've had in frigging weeks. No ibuprofin. No liniments. Felt great. Started to feel a little bit of a niggle in the arm when I was holding the bar for my squats but it wasn't too bad.

One helluva workout though!

1) Deadlift - No belt
135 x 5
225 x 2
315 x 1
405 x 1
475 x 5 x 2r

2) Bench Press
45 x 10
135 x 5
185 x 3
225 x 1
280 x 5 x 3r

3a) Paused Squats - No Belt
45 x 5, 5
135 x 2
225 x 1
315 x 5 x 2r

3b) Tricep Pressdowns
50 x 15
75 x 3 x 15, 12, 12 - Nice pump

4) SLDL
225 x 10 - Set the bar about 12" ahead of my shins and really stretched the hammies. Could've did probably 10 more but my wife came downstairs.

Farting Elves 12 Days of Christmas Funny Video Animation by JibJab

Week 1 of Peaking for the Strength Guild Meet - Legs

December 10, 2012
Before Supper

1a) Squat - No Belt - Working at getting my rebound back now
45 x 5, 5
135 x 3
225 x 1
315 x 1
365 x 1
395 x 5 x 3r

1b) Euro 2HP - First time in ages and I've got a plan :D
54 x 10, 5
104 x 5
154 x 2
174 x 3 x 1 - Long holds at the top
AG Bouncing
124 x 50
144 x 30

2) GM's
Power Bar
225 x 5 - Damn I'm a sissy. Thing was rolling around, chewing up my back and I was to lazy to put up the camber bar sooo...

Band GM's - Really flexed my ass hard at the top. Could pinch some freaking mean ones off I tell you what!
IW Strong x 3 x 15r - Man is my low back pumped! I can barely walk. No lunges tonight.

Starting a Handstrength Cycle

December 9, 2012
Morning

Well let's see how this goes. Prepping for Aaron Corcorran's Arizona Grip Shootout in mid March so I figured I should at least plan this comp. out a bit better than in the past. I'm going to do some periodization with the goal of peaking for the comp. Right now I'm starting the first block with the intent of building up my base strength again.

1) Guillotine Gripper - Explosive with a hold - Implement is ~18# - All weights just plate
50 x 5
75 x 1
85 x 1
95 x 1
100 x 1
105 x 1 - Right was still okay but the left was lagging so I'll start here as a 1RM to work from
65% 70# x 5 x 8r

2a) Homemade TTK
10 x 8

2b) Tabletop Curl w/Manus
55 x 10/15 - Fhaak! Left was feeling really good but this is definitely something that makes my right arm want to punch me right in the beets. Stopped there and took some ibu. Didn't feel like any more TTK after that either. Damn that hurts.

Fhaaak!!

December 8, 2012
Noonish

Man I feel like a can of smashed a55holes! Upper right arm is still bugging me from a couple of months ago and really flared up during the overhead work. I was going to just hit my volume on the bench and leave the 90% rep off. Once I started getting my bench groove I decided to say screw it with anything that would affect my upper arms and hopefully heal up. This has really stalled my progress for pressing. I'm thinking I've probably even regressed in the last while and that freaking sucks monkey balls.

1) Seated BB BTN Pressing
45 x 10, 10
95 x 5
135 x 3
165 x 1
190 x 1, 1

2) Bench Press
45 x 10
135 x 5 - Terminated.

Grip between and after the prior written suckage.

Blobbin' with the Blob50
Att x 2
Iso's x 3
Drags x 16/18, 16/20

Blob hops with a 49# Lblob 4 x 5r

3.5" DB Standing Wrist Iso's - Slow 15ct
45 x 2
55 x 1
75 x 1

I attempted to do some 1HP hops with my Euro but with 74# I couldn't even move it. I'd say my thumb was sufficiently cooked.

Pull Day

December 7, 2012
Before Supper

Well I pushed this workout a day due to still being a bit sore and a lot tired from my trip to Edmonton. Between hotel beds and not eating and drinking like I normally do and pulling with the Edmonton Extreme club on Tuesday Allstate good considering. Still lots to learn but at least I'm not getting as beat up as what I was when I first started training arm wrestling.

1) Deadlift - All beltless, Straps on the final sets
135 x 4
225 x 2
315 x 1
405 x 1
455 x 1
Max reps in 20 minutes
505 x 9 - I was hoping for 11 - 12 but I didn't time it properly. Plus the last couple of reps were getting a lot slower but there wasn't any hitching at least.

2) Camber Bar Squat
85 x 5
135 x 5
225 x 3 x 10r - way tougher than the power bar at the bottom. Back's pooped a bit from the pulls I guess.

Monday Squatting and Stuff

December 3, 2012
Noon

1a) Bench Press
45 x 10
135 x 3
215 x 3 x 10r

1b) WG Pulldowns
125 x 10
175 x 4 x 10r

1c) 2" Thumbless DB Pulls
105 x 5
125 x 4/4, 3/4, 3/3, 2/1

Before Supper

1a) Paused Squats - No Belt
45 x 5, 3
135 x 3
225 x 1
315 x 1
365 x 2 x 5r

1b) Danny Blobbin' with the Blob50
Attempts x 2
Iso's x 2
Drags x 15/16, 11/15

2) Legacy Blob Bouncing
33# x 2 x 30r

3) 1HP Euro Bouncing
64# x 2 x 25r

Back was pooped so I left the GM's alone as I want to smash some pulls hard on Thursday and see how many reps I can get with 505 in 20 minutes. Should be fun!

Saturday Pressing and Stuff

December 1, 2012
Noonish

1) Seated BB Shoulder Press
45 x 10
95 x 5
135 x 1
155 x 1
175 x 1
185 x 3 x 2r - Got a weird "pop" in the belly of my right bicep during the 1st rep of the 1st set. Every now and then I got these little pains going right through my bicep for the rest of the workout so I shut it down early to get some additional recovery.

2) Bench Press
45 x 5
135 x 3
225 x 1
275 x 1
305 x 1
210 x 3 x 10r - Stopped these just so I don't bugger myself up. Besides, I'm in the Prelipin range :P

During the bench rep work and after I did the rest of this stuff.

1) Low Cable Rows
125 x 15

Changed my mind to do something a bit more arm wrestling specific.

2a) Cable Pulldowns w/V Handle - Strict and just the last bit of the movement
175 x 3 x 10r

2b) Terminator Wrist Curls
20 x 2 x 25r

3) Doc's Inch Trainer Wrist Curls
55 x 8, 10

I also did some arm wrestling training just going through the motions on the table while I was waiting between sets.