Rollin'

More roller work.

2-3/8" Wrist Roller
Flexion 25# x 10, 5
Extensors 25# x 20, 10

Wrist Rolling

Thinking about doing some daily or almost daily wrist roller training with different volumes but the same weight. It should Popeye my arms a bit, increase their work capacity, speed recovery and grow up my thumb pads even more for arm wrestling. That's my theory at least. Time to test it.

2-3/8" Wrist Roller - F/E
25# x 5/15 - fairly easy. Really feel the extensor direction in my thumbpads.

Squats & Chins

April 29, 2013
Noon

1) Squat - NNN
395 x 2 x 3r

2) Paused Squats - NNN
290 x 2 x 3r

Chins done between squat sets
BW & Clothes 263# x 1, 2, 3, 4
+18# Chain 281# x 1, 2, 1, 2, 1, 2

Matt Mask v Mark Harrison Pull In The Park 2013

Quick ISG Workout

April 28, 2013
Evening

1) ISG Grip
5/3 x 8
7/3 x 8
7/4 x 8
7/5 x 8
9/3 x 8
8/5 x 3 x 8

2) ISG Pinch
4/2 x 3 x 10r

Light Press & Assistance

April 28, 2013
Noonish

Well I got skunked yesterday but I wouldn't expect anything different with my first time competing with armwrestling. The good news is I felt more refreshed and better than I have in ages for today's workout lol!

1a) Bench Press
195 x 2 x 10r

1b) 1-Arm Axle Rows
123 x 1, 5, 5, 8

2a) Pushdowns
110 x 2 x 10r

2b) Blobbing

3) Tate Press
40e x 2 x 18r

4) 2-3/8" Wrist Roller - F/E
25 x 8/15

Performance-Based Body Composition

Phil Stevens drops some great information and more importantly, knowledge in regards to body composition.

Performance-Based Body Composition; Part I

Performance-Based Body Composition; Part II

Performance-Based Body Composition; Part III

Performance-Based Body Composition; Part IV

Performance-Based Body Composition; Part V

Performance-Based Body Composition; Part VI

Week 6 - Deadlifts

April 25, 2013
Noon

Just kept it to my core lift today as I've got to arm-wrestle and at least put up a fight for last place on Saturday lol! Worked on my set-up a bit this workout as well. All lifts up to and including 415# done double overhand and the 475# lifts and latter were done with a hook grip.

1) Deadlift
475 x 2
390 x 3 x 3r - 120 second rests

Week 6 - Bench

April 23, 2013
Noon

Just another quick one. Arms are feeling a bit beat up and I've got another appointment with the trigger point guy after work today but I'll have to let him know I don't want to get too beat up today lol.

1) Bench Press
255 x 2 x 5r

2) CG Bench Press
225 x 2 x 5r

AW Rehab stuff with the MM band for 50 rep sets; back-pressure, pronation and supination.

Week 5 - Squatting

April 22, 2013
Noon

1) Squats - NNN
375 x 2 x 5r

2) Paused Squats - NNN
285 x 2 x 5r

Blobbing

AW and some ISG Work

April 21, 2013
Evening

Armwrestling practice the some grip work later at home.

1) ISG Grip
5/3 x 15
7/3 x 12
7/4 x 12
7/5 x 8
9/3 x 2 x 8r
8/5 x 8

2) ISG Pinch
4/1 x 5 x 20r

Light Bench and Assistance

April 20, 2013
Noonish

Light day and forcing a bunch of blood into the arms to aid with recovery.

1) Bench Press
195 x 2 x 10r

2) Pushdowns
110 x 2 x 8r

3a) Tate Press
40e x 2 x 15r

3b) Band Hammers
MM x 45, 50

4) 2-3/8" Wrist Roller - F/E
25 x 6/10

Ghoulunatics-King Of The Undead

Pull Day - Week 5

April 19, 2013
Noon

Deadlifts week 5. Pulls felt good but the pipes were feeling a little shot from last nights armwrestling plus I'm still a bit beat up from the trigger point massage.

All sets were done with 2 minutes or less rest. I also went double overhand during my pull warmups to 415 again but it was tough today. Strapped up after that. No belt for anything as usual.

1) CV Deadlifts
450 x 3 x 3r
365 x 3 x 3r

2) Power Shrugs
335 x 3 x 5r

3) SLDL
255 x 10r

4) Bent Rows
245 x 2 x 10r

Left out the pulldowns to give my braich's a rest.

Ghost B.C. - Year Zero (Censored)

Here's the censored version. Look up the other if you'd like. Fantastic music!

Press Day & Braich Pain

April 17, 2013
Noon

Wow my forearms and braich's are smashed to begeezus. It's hard to see with the tats but the bugger bruised me up a bit haha! Oh well, hopefully in a few more sessions I'll be all limbered up and it won't be so bad. Made it tricky for bench though as gripping the bar was tough and as soon as my sets were done the pain would sear through my elbows.

Week 5
1) Bench Press
245 x 2 x 5r

2) CG Paused Bench Press
215 x 2 x 5r - Very easy

3) Seated Bradford Press
105 x 3 x 12r

I'll do the Devon rehab/prehab later to get some blood flow going as well. I think tomorrow is going to be a freaking tough AW practice.

Some ISG Grip, Pinch & Massage Pain

April 16, 2013
Afternoon

ISG
5/3 x 15
7/3 x 15
7/4 x 15
7/5 x 8
9/3 x 2 x 8r

ISG Pinch
3/1 x 5 x 20r

Went to Matt and Fraser's sport massage/trigger specialist. Damn that hurt but at least I didn't I didn't get him to back off hahaha! Said my pain tolerance is high and damn the muscles were bound up. Pretty good for a computer jockey. One hour on just the forearms. Booked another session for next week and will probably keep it up for awhile.

Squats and Blob Iso's

April 15, 2013
Noon

Took a video today just because. I'm in week 4 of 10 on the squat program and about 5 weeks in on the diet.

1) Squat - NNN
355 x 2 x 5r

2) Paused Squats - NNN
280 x 2 x 5r

Blob50 Iso's between sets.

Light Press and Assistance

April 13, 2013
Noon

1) Bench Press
190 x 2 x 10r

2) Pushdowns
105 x 2 x 10r

3) Tate Press
40e x 2 x 12r

Stuff between primary work

- DO Axle Sumo Deads
123 x 5
213 x 3
263 x 3 x 3r - long holds at top

- Multi Grip Bar Top Hammer Curls
70 x 15

- DB Twist in Lock
35 x 50

- 2-3/8" Wrist Roller
45 x 3 EW

Pull Day

April 11, 2013
Before Supper

Well there goes week 4 of this program and off to another wave up and a peak around mid June. No belt again as usual. I also went double overhand again up to 415 with the deads and all other lifts. I also went back to an alternate grip with the rest of my pulls as my supination is improving. Need to file off some callouses again though. I think I was close to ripping them off again.
I also left the V-grip Pulldowns out as well to give myself a bit more healing for armwrestling practice tomorrow. I think I'll toss some extra back work in on squat days as well.

1) Deadlift
505 x 1 x 2r
420 x 5 x 3r - 90 second rests

2) Coan SLDL
250 x 10

3) Coan Rows
245 x 10, 8

4) Wrist Thingy Pronations w/Manus
25 x 50r

Enough Arms for Today

April 10, 2013
Before Supper

All slathered up with a belly full of BCAA's and ibuprofen again.

1) One Arm Lock Iso's on Rings
BW x 3 x 20s

2) EZ Preacher Curls - Full ROM
65 x 12, 10
115 x 5
125 x 3
135 x 2

3) 90' DB Conc Hammer Curls w/Manus
40 x 2 x 12r

4) EZ Reverse Preacher Curls - Full ROM
65 x 3 x 12r

5) OH Cable Wrist Curls w/2.5" Crusher
50 x 20

I was going to do a bit more but I was starting to feel niggly.

Lunchtime Pressing

April 10, 2013
Noonish

I received my Armaid self massager yesterday and after about 10 total minutes split between two sessions yesterday my arms are thrashed! Going to have to heal and keep at 'er. Obviously a lot of adhesions in there.

Still a bit to ouched to clean the dumbbell's for my incline pressing so I left it out. Overall my pressing felt pretty easy today, especially the close grip. Changed up the shoulder work a bit as well. I really like how the Bradford's hit the shoulders and should incorporate them more often.

If I'm game I'll probably do some light-recovery arm wrestling focused stuff tonight just to get the blood flowing. I think Friday's practice is going to be an ass kicker.

1) Bench Press
230 x 2 x 8r

2) Close Grip Bench Press
205 x 2 x 8r

3) Seated Bradford Press
95 x 15, 12

4) Face Pulls
MM x 2 x 25r

Squats and a Little Grip

April 8, 2013
Noon

Another nice and quick one. Right index is still gimped from I think almost 3 weeks ago. Tried grippers today for the first time in quite a while as well. I think I'll stick to some rep work until I heal up. I also did a bit of forearm work to get some blood in there. Apparently I hit them pretty good with Saturdays Iso's. Became very apparent when I got into position for squatting.

1) Squats - NNN
335 x 2 x 5r

2) Paused Squats - NNN
275 x 2 x 5r

Did a bit of gripper work between sets and finished off with:

DB Wrist Curls w/Manus
40 x 2 x 50r

Climber Curl Ext
10 x 2 x 35r

Press Assistance and a Little Pinch

April 6, 2013
Noonish

No warmups shown

1) Bench Press
185 x 2 x 10r

2) Pushdowns
105 x 3 x 8r

3) EZ Preacher Curls - Full ROM
115 x 2 x 8r

4) EZ Reverse Preacher Curls - Full ROM
65 x 2 x 15r

Did a bunch of blobexxe loads to my bench and loose pinching two 35's between sets.

Pull Day

April 5, 2013
Noon

Took a bit over an hour today as I did a quick video showing the wrist-finger iso's. As usual everything was no belt. Dropped the weight on the pulldowns to get stricter. Didn't do the DB rows as my shoulder was feeling a bit iffey. Pulls were done double overhand up to 405 with a nice hold then I strapped up. Supination is getting better, more so in the left I've noticed as I was giving it more attention. Time to smarten up and get both arms evened up.

No warmups shown

1a) Deadlift
475 x 1 x 2r
390 x 6 x 3r - 90 second rests

1b) 2-3/8" DB wrist/finger Iso's - Thumbless
105 x 1, 6s, 12s, 12s, 12s

2) Coan SLDL
245 x 10 - Nice hammy pump

3) Coan BB Row
245 x 2 x 8r

4) V-Grip Pulldowns
175 x 10, 8 - BB Style

Pressing and Pain

April 3, 2013
Noon

Ouch!! Damn elbows are shot from last nights pulling. Couldn't even clean the dumbbell's for the incline pressing and to much pain keeping them locked out for the laterals. Tomorrow I'll do some armwrestling specific rehab and be all ready to go for next week. Slathered in Icy-hot with a belly full of ibuprofen now though.

No warmups shown

1) Bench Press
225 x 2 x 8r

2) Narrow Grip Bench Press
195 x 2 x 8r

3) Band Hammer/Pressdown Superset
MM x 50/35

Squats and Stuff

April 1, 2013
Noon

Still enjoying these short workouts. I'm noticing my body temp gets up quicker and my rest period between sets needs to be a tad longer without carbs.

The squats felt great. Went straight to depth with zero tightness which is great. Probably another good indicator I'm on better track with recovery, programming, nutrition, etc.

I've also been doing some wrist work etc. while watching tv and such that's not logged here as well as getting table time twice a week.

No warm ups shown.

1) Squats - NNN
315 x 2 x 8r

2) Paused Squats - NNN
270 x 2 x 5r

Grip between squat sets

1) RT Thumbless Standing Wrist Iso
100# x 4 x 6s

2) Blob training