Axle Pulls

November 29, 2013
Before Supper

Tonight was supposed to be some speed pulls - deload so I figured what a better way to deload the back and legs than some double overhand axle pulls. First time in ages so I was just getting a feel for it again.

1) DO Conventional Axle Deads
123 x 2 x 3r
213 x 3
263 x 1, 5, 5, 5, 6

2) Axle Rows - First 5 thumbless then next 5 with the thumb wrapped
173 x 3 x 10r - Nice little exercise

3) Some max holds with a 85# dumbbell and FGX x a few

Squat Awkwardness, Misloads and Goodness

November 26, 2013

Before Supper

First night trying the bow bar. First impression is I'm not overly impressed. I had to grip out at the collars of this bar, tough to centre and wind up to get tight under. I got really off centre after my first rep at 487 so I switched back out to my power bar. I felt tight and the weight felt light again. 

I also did a misload when I switched bars. I was supposed to be using 485 but I used a 10 instead of a 5 on the one side. The filmed side anyways. 

I was also going to do a AMRAP set at 405 but the first rep felt oogy so I just went back to the SSB for some reps. 

1) Squat w/Bow Bar

52 x 3, 5, 3

142 x 3

232 x 3

322 x 2

372 x 1

412 x 1

452 x 1

487 x 1

Switched to a power bar

490 x 2 x 1r

405 x 1

2) SSB Squat w/feet together

300 x 2 x 5r

3) Leg Curl

50 x 3 x 10r

Press and Grip

November 24, 2013
Afternoon

Time to start incorporating some more grip. By the looks of it Aaron's Cactus Grip Shootout in Tucson is a go again this year in March so I should be able to work in a couple of cycles before then.

1) Bench Press
45 x 2 x 5r
135 x 3
185 x 3
225 x 1
245 x 1
265 x 3 x 2r

2) CG Bench Press
285 x 2, 1

3) Bench Press w/Pause 1" off of Chest
250 x 2 x 5r

4) VG Pulldowns
170 x 15, 15, 12

Stuff between the other sets

Blob assist & holds
45 x 6 sets

1 Hand Axle Holds
123 x 6s, 6s, 6s, 6s, 5s

L&L Vertical w/pulley
30 x 10s
40 x 10s

L&L Raises
40 x 10

Just getting a feel for these today as I had to cut it short. The vertical holds I'll add weight and the raises seems like a good place to start.

Go another workout in this evening.

More lock and load training

2-3/8" Wrist Roller 80# x a few

Reverse EZ Curls 85 x 3 x 10r

A bunch of band iso's and AW work.

Pulls and Stuff

November 22, 2013
Before Supper

Week 2 if this deads program. Worked up to a 5RM on SLDL. First time these heavy in ages.

1) SLDL - straps on the last 2 heavy sets. Thumbs were pussing out with the hook.
135 x 5, 5, 8
225 x 5
315 x 5
365 x 5
405 x 5
Did some calcs and decided to give the next set a go
445 x 5
315 x 10

2a) VB Pulldowns 170 x 3 x 10r

2b) Leg Curls 45 x 2 x 15r got crampy

3) DB Shrugs 105e x 2 x 20r

Squat Day!

November 19, 2013

Before Supper

Wasn't sure how today was going to go. Sleepy. Haven't been eating. Arguing. Anyhoo it went good. Still had to stretch out to get under the bar but it only took 3-4 times rather than 7-10 like the past few weeks. 

Happy though as 475 is where I was stymied last time I tried a single with just a belt and sleeves. Still keeping the volume in check a bit until I get this run of singles out of the way. 

1) Squat

45 x a bunch

135 x 3

225 x 2

315 x 1

365 x 1

405 x 1

445 x 1

475 x 3 x 1r

2) SSB Squat w/feet together

65 x 5

155 x 3

245 x 5

295 x 2 x 5r

3a) Leg Curl 40 x 2 x 15r

3b) VB Pulldowns 150 x 2 x 15r

Some Pinch

November 17, 2013
Before Supper

Pinch was a bit weak tonight but I got some work in. Quite fast paced tonight with Neil and I going immediately when the other was done their set.

1) Blobbing; assist & holds, Blobexxe & chain, holds with L blobs, etc.

2) Saxon Bar
190 x 3, 2, 2
Way tougher than it should've been.

3) Tips Tester
191 x 5, 5, 10

4a) M Handle w/FGX 30 x 3 x 15r
4b) Rev EZ Curl 65 x 3 x 15r

5) Reverse Bend 2 x Tree Island 60d
First time bending anything "tougher" in probably a good year or better.

Benching

November 17, 2013
Afternoon

Rep benching second time. Felt a lot better today. Kept 1-2 reps in the tank each set. Pulldowns pumped the begeezus outta my lats today.

1) Bench Press
WU to 250 x 7, 7, 6

2) CG Bench Press
265 x 3, 2

3) Bench Press w/ pause 1" off of chest
235 x 7, 6

4a) VG Pulldowns
150 x 3 x 15r

4b) Side/Front Raises
25 x 3 x 10r

GM's and Assistance

November 15, 2013
Noon

1) Camber Bar GM's, Narrow Stance, Bar Chain Suspended @ Belly Button
85 x 2 x 5r
135 x 3
225 x 3
315 x 3
365 x 1
405 x 1
455 x 1
315 x 10

2a) VB Pulldowns 130 x 3 x 15r

2b) Leg Curl 40 x 3 x 10r

Assistance Day

November 14, 2013
After Supper

Neil was over and we moved pretty quick between sets. Good work.

1a) Seated BTN Press
WU to 135 x 10, 10, 8

1b) WG Pulldowns
130 x 15, 15, 12, 12

2) EZ Curl
WU to 115 x 4 x 5r

3) Rope Hammers
32kg x 3 x 2r

Speed Squat

November 12, 2013
Before Supper

Low back's pretty pooped yet so I figured I'd just hit some speed squats this week before continuing with my run of singles.

1) Speed Squat to Box - 60s rests
WU to 325 x 8 x 3r

2a) WG Pulldowns
130 x 3 x 15r

2b) Leg Curls
50 x 15, 12, 10

Holy crap those leg curls were tough! I'm still cramping up. I guess that means I should throw them in for a while.

Grip Day

November 11, 2013
After Supper

1) Blobexxe AMRAP in 60s x 8/5, 7/5

2) Saxon Bar
185 x 3 x 3r, 7r

3) Climbers Tips Tester
191 x 5 x 5r plus hold

4a) M Handle w/FGX 25 x 20, 15, 10
4b) WH Pronations 12.5 x 20, 15, 10

5) Twist Yo Wrist 10 x 3 x 2r

Benchin' Week 2

November 10, 2013
Afternoon

Still weak but felt waaaaay stronger than last week. It really shows on the assistance work.

1) Bench Press
WU to 255 x 5 x 2r

2) CG Bench
265 x 3, 2
Felt very easy. Nice and tight.

3) Bench w/pause 1" off chest
220 x 2 x 6r
Very easy. I can feel my form improving.

4) WG Pulldowns
125 x 15
130 x 3 x 15r

5a) Side/Front Raises
25 x 3 x 10r

5b) Rope Hammers
32kg x 3 x 2r

A Quick Deadlift Workout

November 9, 2013
Afternoon

You know what makes a good deadlift workout? Deadlifting. A little pooped yet from Wednesdays squats but I wanted to get some work in so I figured I'd go for max doubles at 455# in 15 minutes.

Just the way things are jamming up I'll be doing my bench tomorrow so I'll hit all of my back assistance then too.

I also tore another license plate today. The gloves I wore were very slippery and cost me a bunch of time.

1) Tear license plate in 3rds

2) CV Deadlifts
135 x 3 x 3r
225 x 2 x 2r
315 x 2 x 1r
365 x 1
405 x 1
Max doubles in 15 minutes
455 x 8 x 2r, 3, 1 - 20r

Squats

November 6, 2013
Before Supper

Well I did some doubles with my old 1RM with sleeves. I was cutting the second set high so I just finished off with a good single.

Squat
WU to
405 x 1
435 x 1
465 x 2, 2, 1

SSB Squat
245 x 2 x 5r

Some Pinch

November 4, 2013
After Supper

Blobexxe Pinches AMRAP in 1 Minute x 8/7, 8/7

Saxon Bar
155 x 2 x 5r
185 x 3 x 3r plus long hold

IM Hub
5's to singles at 48.5#
38.5# x 10/12?

Pancake Pinch for Time
25# Plate x 15s/18s

Quick Arm Workout

November 3, 2013
After Supper

1) Flexed Arm Hang w/Rings x 4

2) EZ Curls
65 x 2 x 5r
115 x 5
125 x 3
135 x 3
145 x 3
155 x 2 plus 90' iso/hold
Drop set w/15 second rests
100 x 12-5-2

M Handle w/FGX superset WT Pronations x 25/20, 20/15
Holy crap this ss blew me up!

Weak Sauce Bench & a Rhomboid Pump

November 3, 2013
Afternoon

Changing up my bench due to all of the higher percentage stuff not working well with armwrestling and recovery. I'm going to try the Kingpin and see how that goes. Man my press has dropped! I also (as usual) still suck ass at rep bench stuff. I just can't stay tight. At least there was no pain at all today.

Later tonight I'll do some armwrestling assistance gym work.

1) Bench Press
WU to 220 x 2 x 10r

2) CG Bench Press
235 x 2 x 5r

3) Bench w/Pause 1" off of Chest
205 x 7, 185 x 8

4) Lat Pulldowns
125 x 4 x 15r

5) Side/Front Raises
25 x 2 x 10r

Back to CV Pulls

November 1, 2013
Before Supper


Decided to get back pulling conventionally again. Took a bit to get the hips warmed up to get sunk in the bottom good. Elbows were a tad niggly from last nights arm wrestling as well.

Due to maybe traveling on Tuesday I was thinking about bumping up my squats to Monday but seeings as I'm starting to push good maybe I'll give myself an extra day and squat on Wednesday and do lighter pulls later in the week.

1) CV Deads
WU to 455 x 3, 3, 5

2) 4" Block Snatch Grip Deads
315 x 2 x 8r

3) Lat Pulldowns BB Style
125 x 3 x 15r