Wk 3 Pulls; 460 x 2, 515 x 2

January 31, 2014

Afternoon

Still chugging along. I had a couple good moments at armwrestling practice last night too. Can't wait for my shoulder to heal up a bit. 

Deadlifting

135 x 3 x 3r

225 x 2 x 2r

315 x 2 x 1r

365 x 1

400 x 4 x 4r

460 x 2

515 x 2

400 x 9 - Added one extra as next week there are no pulls :)

Pinch and choke rip a deck of Aristocrats. 

Extra Work - Seated BUP's

January 29, 2014

Noon

Some extra work while Gail's exercising. Really good for the grip and core.

Seated 1 Arm KB BUP's 24kg x 3, 5, 5, 5, 5, 5, 5

Moar Squats

January 27, 2014
Before Supper

Happy. Last cycle at 445 is where I went 3, 3, 2 and it was tough; 3 x 3 today was easy peasy. Decided to do some light gripper work today as well to see if I'd get a tendinitis flare up and all was good.

1a) Squats
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
445 x 3 x 3r - PR

1b) MMS Grippers
WU to IM2 x 3, 3, 5, 5, 5, 20

2a) Paused Squats - 3ct
345 x 3
355 x 3
365 x 3

2b) Axle Meadow Rows
75 x 3 x 15r

Pressing and a Pinching

January 26, 2014
Afternoon

Just going to stick with reverse grip benching for a while as my shoulder heals. Tried some pulldowns but they aggravated it as well.

1a) Reverse Grip Bench Press
45 x 2 x 5r
135 x 5
185 x 3
225 x 8, 8, 8, 10

1b) Euro 2HP
57 x 2 x 5r
107 x 3
157 x 3
167 x 2 x 3r
177 x 2
187 x 2 - Good stuff. Should hit over 200 in March
157 x 8, slipped at the top of the 9th

2) WG Pulldowns 150 x 15 - Ouched my shoulder

3) Wrist Thingy Pronations - Back to Back 50 x 2 x 25r

4) Wrist Thingy Radial Deviations - Back to Back 50 x 2 x 25r

WK 2 Deadlifting

January 24, 2014
Noon

Another one lift workout. I figure I'll see how my back feels tomorrow. Lats week my lats and such were really feeling it. Once again I just stuck with the minimum 8 reps on the last set.

Deadlifting
135 x 3 x 3r
225 x 3
315 x 1
365 x 1
390 x 4 x 4r
445 x 1 x 2r
500 x 1 x 2r
390 x 1 x 8r

Squats and Squats

January 20, 2014
Noon

Just some more squatting. I took a video of the paused squats just to watch depth and the length of the pause as counting to 3 in my head looks a lot different without the bar on my back lol!

1) Squat
45 x 3 x 3r
135 x 2
225 x 2
315 x 2
365 x 1
405 x 1
435 x 3 x 3r

2) Pause Squat 3ct
340 x 3
350 x 3
360 x 3




Recumbent Bike - 20 min

Press and Pinch

January 19, 2014
Noonish

Shoulder still feels like a bag of crap. I'm thinking I'll either just go reverse grip or DB press for a bit starting next week.

I also widened out my Euro pinch to 54mm from 48mm for something different. Feels okay.

1a) Bench Press - Med Grip
45 x 3 x 5r
135 x 3
185 x 3
225 x 1
255 x 2 x 5r

1b) 54mm Euro 2HP
57 x 2 x 5r
107 x 5
157 x 5, 5, 7, 7, 7, 7

2) Reverse Grip Bench Press
225 x 5, 7

3a) Front/Side Raises 30 x 2 x 10r

3b) Hammer Curl - Simultaneous 65 x 2 x 10r

4) Flat Wrist Curl
65 x 25
85 x 6

Recumbant Bike 20 min.

Pull Day - Ortmeyer Week 1

January 17, 2014
Before Supper

Well giving the Ortmeyer routine a go for my pulls. I'm also giving a form change a try; widened my stance. Should give me more room for my gut and keep my hamstrings/adductors from binding up on each other so much at the top.

I didn't do any rows as we had armwrestling practice last night. I also figured I sure start doing some nice steady state cardio. Had me sweating good with zero huffing or puffing.

Note: don't eat granola cereal prior. I was so frigging bloated I thought I was going to puke a few times.

1) Deadlifting - Rogue Bar - No Belt
135 x 3 x 3r
225 x 3, 2
315 x 2
365 x 1
390 x 4 x 4r
445 x 2 x 2r
390 x 8 - just sticking to the minimum reps

2) Recumbent Bike - 20 minutes

Another Bout of Extra Work

January 15, 2014
Noon

Some more extra work while helping Gail.

1a) DB Laterals Side/Front
30 x 2 x 10r

1b) 45' Incline DB Shrugs - 3ct
35 x 2 x 25r

2) Band Pull-aparts
MM x 3 x 25r

3) Flat-Full Range DB Wrist Curls
40 x 2 x 25r - back to back sets

4) 45' DB Wrist Curls
40 x 2 x 20r - back to back sets

5) Herc Bar Extensions
20 x 3 x 20r

A Quick Squat Workout

January 14, 2014
Noon

Quick one. Work is piling up again.

1) Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
425 x 3 x 3r

2) Paused Squats - Beltless - 3ct
335 x 3
345 x 3
355 x 3

More Extra Work

January 13, 2014
Noon

More work while Gail's working out.

1a) DB Hammer Curls - Not Alternating
40 x 10
65 x 10, 10

1b) DB Skullcrushers
40 x 3 x 10r

2a) Concentration Curls
65 x 3 x 8r - Iso hold last reps

2b) Band Pressdowns
Average Band x 3 x 15r

Press and Pinch

January 12, 2014
Afternoon

A bit of press and pinch. Right shoulder down to my elbow is hooped. I worked the DB presses to get some more blood floating around. Anything looking like a fly or a bb style press just made my shoulder scream. I'm thinking this might be from stupidly pushing into 1RM area with the dip. Never again. I also figure I should have at least 4 days off of forearm flexor work prior to 2HP.

1a) Bench Press - thumb length from smooth
45 x 2 x 5r
135 x 5
185 x 3
225 x 1
255 x 1
270 x 5, 5, 4 - ouchy shoulder

1b) Euro 2HP
54 x 2 x 5r
104 x 5
154 x 1
174 x 1
184 x 1
194 x F
174 x 2, 3, 2

Bunch of rehab type stuff

Band curls on the table. High rep with a MM

DB Bench Press. A few 20+ rep sets. Really slow reps.

Very wide grip pull downs. A few 15 rep sets.

Shoveled heavy and wet snow for about 30 minutes with a grain shovel.

Walked my old tires around the house and into the garage.

Some Extra Work

Just a bit of extra work I did during a couple of Gail's workouts this week.

January 8, 2014

EZ Reverse Curls 75 x 5 x 8r

Band AW Table Work


January 10, 2014

DB Wrist Curls 30 x 150r total

DB Wrist Curl Iso's, Flat 85 x 2

Ass Growth and Axle Rows

January 9, 2014
Lunch Time

Some posterior work today.

1a) Camber Bar GM's - Rest on chains @ bottom
85 x 3 x 3r
135 x 3
225 x 1
315 x 1
365 x 1
405 x 3
455 x 3

1b) Axle Row - Thumbless to Thumb Wrapped
123 x 2 x 3/3
173 x 2 x 5/5
178 x 5/5
183 x 5/5
188 x 5/5

More Squats and a Fat Man Planking

January 7, 2014
Before Supper

Feeling a bit bagged all day but still had a good workout. I took the front squats out as I think that's what was beating up my shoulders (which are still niggled). I'm going to go back to SSB squats for my pull assistance.

I also tried one of my new ammonia caps; zippy lol!

1) Squat
45 x 3 x 3r
135 x 5
225 x 3
315 x 2
365 x 1
415 x 3 x 3r
325 x 10

Took a vid of my last 415 set to just get a different view of my form. Looks like my ass was a bit hungry.



2) Paused Squats
325 x 3
335 x 3
345 x 3

3) Planks BW x 3 x 60s - got a bit jiggley :D

Press and Pinch

January 5, 2014
Afternoon

Arms were a little niggled trying the narrow grip pressing, dips, rows, etc. so I left them be to see if I can heal up some more. I think shoulders might be a bit beat from the front squatting as well.

1a) Bench Press
45 x 2 x 5r
135 x 5
185 x 2
225 x 1
255 x 1
270 x 3 x 2r

1b) Euro 2HP
54 x 2 x 5r
104 x 5
154 x 2
174 x 3, 3, 3, 4 - only reset for the 4th rep of the last set.

Hold 174 x 17ct





Dip - Nope

BB Row 225 x 8 ouch

Ring Row BW x 2 x 20r

1" Wrist Roller 25 x F2, E1, Twists x 1, 1

Squats & Grippers

January 3, 2014
Before Supper

A bit of a slower paced workout for me tonight. Pretty happy that Gail is giving a training routine a go. A spent a good chunk of my time working on getting her some really basic form stuff. Very productive and was learning quick. Phil Stevens is going to coach and program for her and I know she'll be very happy if she keeps up :)

Front Squat
45 x 2 x 2r
135 x 2
225 x 1
255 x 2 x 5r
185 x 10

Grippers WU to:
IM3 Choked w/3ct o/c x 5 x 1r
MMS w/5ct o/c x 1 - started to get niggles

Ring Rows x 20

Pullaparts MM x 25

Couple of Dips

January 2, 2013
Before Supper

Decided to try some weighted dips and worked up to a near miss with 279.8#. Tried to hit it again but my biceps were to niggled for the negative. I'll have to train this and see where I can go.

New Years Day Extra Work

January 1, 2014
Afternoon

Well it's the beginning of a new year so I wanted to do something. Yesterday was abbreviated a bit both by time and from severe pain in my arms. I wanted to at least get my front squats in that I missed yesterday. I also wanted to get in some grip. Went back to how I ramped up last year for the Arizona comp in regards to grippers. I get a lot less strain in my arms using choked grippers for the bulk of the work. I only started to do my O/C work after that my arms started to get niggled as well, either from that or the reverse curls so I just let them be.

1a) Front Squat
45 x 3 x 3r
135 x 3
225 x 1
265 x 3 x 3r

1b) Grippers
WU MMS T x 2 x 20r, IM1 x 5

Choked w/3ct O/C IM3 x 5 x 1r

2a) MMS w/5ct O/C IM2 x 1

2b) EZ Reverse Curl 75 x 2 x 10r

3) 1" Wrist Roller 25 x F2, E1
Funny how the 1" is exactly the opposite in regards to strength compared to my 2-3/8" which is probably 50% stronger going the extensor direction.

4) Seated Sledge Work. 6# front levering, Iso's plus a bunch of 6 rep sets of pronations.