Bench & Pulls

August 30, 2013
Early Afternoon

First day back from holidays. Back is still a little niggled and today was my first scheduled pull day since I gimped it up two weeks ago. I just got a bit of volume in the 55-65% range working on perfect form with sumo. I went with sumo as it's a tad easier to lock my back position and not have to worry about rounding which would really aggravate things again.

The reverse grip bench is also feeling good. My biceps and elbows are feeling great so this may just be the ticket to keep benching and armwrestling. I just need to remember the focus to drive through with my thumbpads.

1) Reverse Grip Bench Press
WU to 270 x 3 x 3r
215 x 10, 9

2) Sumo Deadlift
WU to 315 x 3
365 x 5 x 3r

3) Front Squat
WU to 185 x 2 x 10r

Squats and EDT Arms

August 26, 2013
Morning

Still rehabbing the back a bit so I stuck with the high box squats again (2-3"). Man I can really feel these in my glutes!

1) High Box Squats
WU to 375 x 3 x 3r
315 x 16r

2) EDT Arms - 15 Minute Cycle
2a) DB Hammer Curl w/Manus
2b) DB Skull Crushers w/Manus
30# x 92r

Reverse Grip Bench & Clubbell's

August 24, 2013
Afternoon

Second day with the new clubbell's so I'm getting some work in while watching UAL 4 in Las Vegas. This is also my first time trying reverse grip bench pressing. After I figured out some of the mechanics it felt pretty good.

My back is still niggled from last Saturdays sloppay deadlifting but this is my week 3 so no pulls anyways.

1) Reverse Grip Bench
45 x 5
135 x 5
185 x 3
225 x 2
245 x 1
265 x 3 x 3r
215 x 10

2) 25# Clubbell's
One Arm Cleans x 8
One Arm Swipes x 8
Two Arm Swipes x 2 x 15r
One Arm Casts x 8

My left is very uncoordinated compared to my right with the clubs. More work. I'll keep doing GTG work with them by leaving them in the living room.

Sled Drags

August 22, 2013
Before Supper

Still working on the GPP and getting a good quad pump in the process. Holy crap my quads are pumped!!

Backwards Tire Sled Drags
90# x 4 x 150'

Testing my Back

August 22, 2013
Noon

Decided to test my back today from last Saturdays bugger up. I just did some box squats a couple of inches high so I wouldn't risk tucking under and gimping myself up some more. I also went to the one armed pulldowns instead of Pendley rows so I wouldn't stress my low back as well. I'm really liking those one armed pulldowns as I can really feel then in my lats and arms.

All in all a good workout. I'll do some band work at the arm wrestling table tonight and maybe some sled dragging.

1) High Box Squats
WU to 365 x 3 x 3r
315 x 13r

2) Shoulder Shocker
25/5 x 12-12-12

3) One Armed Cable Pulldowns
65 x 18, 18, 15

A Bit of EDT Wrist

August 19, 2013
Before Supper

15 Minute Cycle

1a) HC Wrist Curls - 30# x 100r
1b) Herc Ext Curls - 20# x 100r

2) Wrist Bar Pronations - 12.5# x 2 x 20r

EDT Arms

August 19, 2013
Noon

Wow! I remember how tough this was last week and I smashed those numbers this week. BOOYAAH! Side note my grip and thumb pads are absolutely thrashed from using the Manus grips.

15 minute EDT cycles

1a) EZ Curl w/Manus - 65# x 100r
1b) Supinated Cable Ext. - 60# x 100r

2a) Seated DB Hammer Curls w/Manus - 30# x 76r
2b) DB Skullcrushers w/Manus - 30# x 76r

Press, Pull and Drag

August 17, 2013
Afternoon

Man my bench is down. The way it's laid out now is I'll take a 14-16 week run at a single. I also took the sled out today for the first time; had the dogs barking, dust flying, lungs burning and quads freaking pumped. If Rindo can't do it today, I will.

1) Bench Press
WU to 265 x 3
245 x 2 x 3r
Red Slingshot 245 x 2 x 10r

2) Deadlift
W/Manus DO
135 x 2 x 5r
225 x 2 x 3r

DO
315 x 1
365 x 1

AG
405 x 1
455 x 1
505 x 1
455 x 2 x 5r - Rounded my back on the last rep and tweaked it a bit so I didn't do the last set.

Tire Sled Drags - Backwards
90# Around the house x 1
90# Up the alley x 2

Skwatting!

August 13, 2013
Before Supper

Start of a new cycle. 80% humidity in the basement so perfect for a squat day lol!

1a) Squat - NNN
WU to 355 x 3 x 3r
315 x 10r

1b) Sledge Deads to Bench - Straight Wrist
8# @22" x 5
@23" x 4/2
@22" x 2 x 3r

2) Shoulder Shocker
25/5 x 12-10-10

3) Pendley BB Row
225 x 5 x 5r

Lunchtime Arm EDT

August 12, 2013
Noon

Well that's a good pump and sweat!

15 minute cycles

1a) EZ Curl w/Manus @ 65# x 88r
1b) Supinated Pushdowns @ 60# x 88r
+27.5%

5 minute rest

2a) Seated DB Hammer Curls w/Manus @ 30# ea x 62r
2b) Lying DB Extensions w/Manus @ 30# x 62r
+19.2%

Blowed up my arms real good!

Twice a Week Workout

August 12, 2013

With armwrestling hampering my recovery ability I'm going to knock my gym workouts down to two per week. If I only pull once per week I'll do an EDT style AW gym workout in it's place.

Gym workouts.

Day 1
Jake Sullivan based Squatting
WU to 75% 3 x 3r
65% x AMRAP
-Add 5-10# per week. When I miss a rep go to 3 x 2r and repeat until a miss then 3 x 1r. When I miss at this I'll start the cycle again.

If I feel like additional work I'll use some front squats or some hammy work.

DeFranco Shoulder Shocker

Day 2
Ditillo Benching
WU to 75% x 1-2 x 3-5r
90-95% x 5-10 x 1r
65% x 1-2 x AMRAP

Rex' Deadlifting
Week 1
Work up to a 1RM
90-95% x 5 x 1r

Two assistance exercises 3 x 15r

Week 2
Work up to a 1RM
80% x 3 x 5r

Two assistance exercises 1 x 30-50r

Armwrestling Gym Training

15 Minute EDT Cycles
1a) EZ Curl w/Manus
1b) Supinated Pushdowns

2a) Hammer Curls w/Manus
2b) DB Skullcrushers w/Manus

3a) HC Open Hand Wrist Curls
3b) Hercules Bar Extensor

4a) Guillotine Gripper with Cocked Wrists
4b) TTK

Some Pressing & Pulling

August 10, 2013
Noon

Well I think I'm going to have to go down to two gym days a week so I can recover from the two arm wrestling days a week. Today I decided to try a little weight on the bar for benching. This is the first time going over 225 in ages and it hurt. Hopefully I can work back into it with the new regimen.

1) Bench Press
WU to 245 x 2 x3r
295 x 1
205 x 11

2) Deadlift
WU to 505 x 5 x 1r

3) 1 Arm High Cable Pulldowns
65 x 3 x 15r - really hit the lats good

4) 1 Arm KB Swings
106 x 3 x 16r

Squats and Stuff

August 5, 2013
Afternoon

1) SSB Squats - NNN
WU to 295 x 5 x 5r

2) SSB GM's - NNN
255 x 3 x 5r

3) DF Shoulder Shocker
25/5 x 12-10-8

4) Rowing Machine - 3.1k in 12:00
Took it easy. Felt good getting back to this. I think I'll toss on the Manus grips next time.

Quick Pull Support & Shoulders

August 3, 2013
Noon

A quick workout today as I've got AW practice tonight. Triceps are still freaking sore from the other day and my right rotator is still a bit niggly but flushing it with blood helps it a lot.

I'm also going to start eating a bunch cleaner today in an attempt to lose weight. Going to hide the scale except for once a month and just take monthly progress pics.

1) Sumo Pulls - DO Grip w/Hands on the Smooth - 20s rests
WU to 335 x 5 x 2r

2) SSB GM's
155 x 1 x 30r

3) DF Shoulder Shocker - Paused each Contraction
25/5 x 12-12

Quick EDT Wrist/Grip

August 2, 2013
Noon

Another quick lunchtime EDT workout.

15 minute blocks

1a) HC Wrist Curls 30# x 79r
1b) Herc Bar Extensions 20# x 79r

5 minute rest

2a) Seated Guillotine Gripper w/Cocked Wrists 60# x 104r
2b) Seated TTK 5# x 104r

Huge pump!

EDT Arms

August 1, 2013
Noon

A quick EDT arm workout as there's no pulling tonight. I think I may do this for my arm rehab/prehab work weekly.

2, 15 minute blocks with about 3-5 minutes between.

1a) EZ Curl w/Manus - 65 x 69r
1b) Supinated Cable Ext - 60 x 69r

2a) Seated DB Hammer Curls w/Manus - 30 x 52r
2b) Lying DB Tricep Ext w/Manus - 30 x 52r

All were done strict. DB hammers were done together not alternating as its a bit tougher.