October 31, 2016
Afternoon
Deads technique practice.
Deads WU to 400 x 5 x 3r
Block Pull 460 x 3 x 3r
Pull Through 150 x 3 x 10r
Chins BW x 6, 6, 6, 5, 5
Seated Hammer Curl w/FG 40e x 6, 6, 10, 10 - took a bit to warm up my right braich. Very ouchy to start.
Monday, October 31, 2016
Friday, October 28, 2016
Press Assistance
October 28, 2016
Afternoon
Press Assistance and light pinch. Still healing the tears. I'll begin hitting it hard again next Wednesday.
45' DB Press
WU to 55e x 30, 23
Rolling Tricep Ext 40e x 20, 17
Cable Tricep Ext Supinated 60 x 2 x 20r
Cable Tricep Ext Pronated 60 x 2 x 20r
Pullaparts x 3 x 35r
Saxon 2HP 155 x 5 x 3r
Afternoon
Press Assistance and light pinch. Still healing the tears. I'll begin hitting it hard again next Wednesday.
45' DB Press
WU to 55e x 30, 23
Rolling Tricep Ext 40e x 20, 17
Cable Tricep Ext Supinated 60 x 2 x 20r
Cable Tricep Ext Pronated 60 x 2 x 20r
Pullaparts x 3 x 35r
Saxon 2HP 155 x 5 x 3r
Wednesday, October 26, 2016
Squat & Grippers
October 26, 2016
Afternoon
Squat and gripper session. Picked up Marty's urn today. Little off.
Squat WU to 395 x 4 x 2r, 5
Reverse Hyper 200 x 5 x 10r
DB Row 45' Bench 40e x 20, 17, 15
DB Shrug 45' Bench 75e x 3 x 15r
Calf Raises 1 x 50r
MMS Grippers
WU
R - GHP6(138) x 5 x 1r, GNC200(116) x 5 x 3r
L - GHP6(138) x F, IM2.5(130) x 4 x 1r, IM2(108) x 5 x 3r
Afternoon
Squat and gripper session. Picked up Marty's urn today. Little off.
Squat WU to 395 x 4 x 2r, 5
Reverse Hyper 200 x 5 x 10r
DB Row 45' Bench 40e x 20, 17, 15
DB Shrug 45' Bench 75e x 3 x 15r
Calf Raises 1 x 50r
MMS Grippers
WU
R - GHP6(138) x 5 x 1r, GNC200(116) x 5 x 3r
L - GHP6(138) x F, IM2.5(130) x 4 x 1r, IM2(108) x 5 x 3r
Monday, October 24, 2016
Bench
Still weak as hell on bench but I noticed today I've been sick for about 3.5 weeks. Basically the amount of time of the huge dip.
Anyways we held our first sanctioned grip comp out here on Saturday. Finally got my 200# 2HP and it was pretty easy. Sure I'm sitting at 215-220 right now.
My numbers:
1.5" Block-set Gripper GHP6 x 1r - meh. Wanted to get the 7 but I haven't been too snappy this past week or so with the passing of Marty.
2HP Euro - 201.57# - PR
2" V-Bar 193.86# - 10-15# low. Didn't train for it though. Figured I'd do good enough to be in the pack.
IM Hub - 60.17# Never did this in comp before so a comp PR. I think I've pushed around 70# with this back when I trained it.
Grip Topz 1/2 Penny - 24.25# Very tough lift for all of us. This was my second time playing with it. Definitely a strength/technique gap with this key pinch. It'll be up in future comps for sure.
October 24, 2016
Before Supper
Bench Press
WU to 255 x 4 x 2r, 4
CG Floor Press 155 x 2 x 15r
Side Raises 35e x 2 x 10r
Rear Raises 35e x 2 x 12r
Thumb web is sliced from the weekend so I left the euro alone but wanted to get in some light work.
Climber 1H Pinch 62 x 3 x 5r
Slow Rep 2H Pony Pinches 1 x 50r
Anyways we held our first sanctioned grip comp out here on Saturday. Finally got my 200# 2HP and it was pretty easy. Sure I'm sitting at 215-220 right now.
My numbers:
1.5" Block-set Gripper GHP6 x 1r - meh. Wanted to get the 7 but I haven't been too snappy this past week or so with the passing of Marty.
2HP Euro - 201.57# - PR
2" V-Bar 193.86# - 10-15# low. Didn't train for it though. Figured I'd do good enough to be in the pack.
IM Hub - 60.17# Never did this in comp before so a comp PR. I think I've pushed around 70# with this back when I trained it.
Grip Topz 1/2 Penny - 24.25# Very tough lift for all of us. This was my second time playing with it. Definitely a strength/technique gap with this key pinch. It'll be up in future comps for sure.
October 24, 2016
Before Supper
Bench Press
WU to 255 x 4 x 2r, 4
CG Floor Press 155 x 2 x 15r
Side Raises 35e x 2 x 10r
Rear Raises 35e x 2 x 12r
Thumb web is sliced from the weekend so I left the euro alone but wanted to get in some light work.
Climber 1H Pinch 62 x 3 x 5r
Slow Rep 2H Pony Pinches 1 x 50r
Thursday, October 20, 2016
Pulls
October 20, 2016
Afternoon
Pull technique and some light grip in prep for Saturday's comp.
Deadlift
WU to 395 x 5 x 3r
Block Pull 455 x 3 x 3r
Pull Through 100 x 3 x 15r first time with these in years. Didn't need to be too heavy to walk away with a good pump.
Chin BW x 5 x 5r
Hammer Curl 40e x 2 x 12r
Afternoon
Pull technique and some light grip in prep for Saturday's comp.
Deadlift
WU to 395 x 5 x 3r
Block Pull 455 x 3 x 3r
Pull Through 100 x 3 x 15r first time with these in years. Didn't need to be too heavy to walk away with a good pump.
Chin BW x 5 x 5r
Hammer Curl 40e x 2 x 12r
Tuesday, October 18, 2016
Press
October 18, 2016
Afternoon
Press Assistance. Light pinch.
45' Incline DB Press
WU to 55e x 30, 19
Rolling Tricep Ext 40e x 20, 15
Underhand Cable Ext 55 x 2 x 25r
Overhand Cable Ext 55 x 2 x 25r
Pullaparts x 3 x 35r
Euro Round the Worlds
Afternoon
Press Assistance. Light pinch.
45' Incline DB Press
WU to 55e x 30, 19
Rolling Tricep Ext 40e x 20, 15
Underhand Cable Ext 55 x 2 x 25r
Overhand Cable Ext 55 x 2 x 25r
Pullaparts x 3 x 35r
Euro Round the Worlds
Sunday, October 16, 2016
Squat and Grippers
October 16, 2016
Afternoon
Grippers really sucked. Weight loss (141# last 2 days), fried nerves, off day, or crappy cycle.
Squat
WU to 390 x 4 x 2r, 5
Reverse Hyper 180 x 5 x 10r
45' Bench DB Row 40e x 17, 15, 15
45' Bench DB Shrug 65e x 3 x 20r
Calf Raises 1 x 50r
Grippers
One Hand BB Deadlifts
Afternoon
Grippers really sucked. Weight loss (141# last 2 days), fried nerves, off day, or crappy cycle.
Squat
WU to 390 x 4 x 2r, 5
Reverse Hyper 180 x 5 x 10r
45' Bench DB Row 40e x 17, 15, 15
45' Bench DB Shrug 65e x 3 x 20r
Calf Raises 1 x 50r
Grippers
One Hand BB Deadlifts
Friday, October 14, 2016
Bench and Pinch
October 14, 2016
After Lunch
Bad emotional day but I need to do things to keep my mind off of the loss of my pup. He's been my best friend for almost 14 years and passed away on my chest this morning.
Down to 243# this morning. Almost 35# since I started.
Bench Press
WU to 250 x 4 x 2r, 5
CG Floor Press 145 x 2 x 15r
Side Raises 30e x 2 x 10r
Rear Raises 35e x 2 x 8r
Euro Wrist Curl 58 x 3 x 8r
Euro Picks
108/138/158 x 3
168/178 x 1
183 x 3, 3, 3, 5 - 153 x 10
Last heavy pinch workout prior to next week's comp.
http://www.youtube.com/watch?v=vgxRnQaVsN0
After Lunch
Bad emotional day but I need to do things to keep my mind off of the loss of my pup. He's been my best friend for almost 14 years and passed away on my chest this morning.
Down to 243# this morning. Almost 35# since I started.
Bench Press
WU to 250 x 4 x 2r, 5
CG Floor Press 145 x 2 x 15r
Side Raises 30e x 2 x 10r
Rear Raises 35e x 2 x 8r
Euro Wrist Curl 58 x 3 x 8r
Euro Picks
108/138/158 x 3
168/178 x 1
183 x 3, 3, 3, 5 - 153 x 10
Last heavy pinch workout prior to next week's comp.
http://www.youtube.com/watch?v=vgxRnQaVsN0
Monday, October 10, 2016
Press Assistance
October 10, 2016
Noonish
Press assistance. Day 1, 5th set stuff. Finding working weights with these higher reps.
DB 45' Incline Press
25e x 2 x 10r
40e x 10
65e x 15, 12
55e x 14 - I'll use this next time. Want to be in the 25-35 rep range.
Rolling DB Ext 40e x 12, 15
Cable Underhand Ext 50 x 2 x 25r
Cable Overhand Ext 50 x 2 x 25r
Pullaparts x 3 x 30r
Noonish
Press assistance. Day 1, 5th set stuff. Finding working weights with these higher reps.
DB 45' Incline Press
25e x 2 x 10r
40e x 10
65e x 15, 12
55e x 14 - I'll use this next time. Want to be in the 25-35 rep range.
Rolling DB Ext 40e x 12, 15
Cable Underhand Ext 50 x 2 x 25r
Cable Overhand Ext 50 x 2 x 25r
Pullaparts x 3 x 30r
Friday, October 7, 2016
Squat
October 7, 2016
Before Supper
Day 1 Squat of the 5th set stuff. 2nd day on gripper peaking stuff. Still sick, hacking, and sweating my guts out.
Squat
WU to 385 x 4 x 2r,
Reverse Hyper 180 x 4 x 10r
DB Row 45' Bench 40e x 3 x 15r
DB Shrug 45' Bench 40e x 3 x 20r
One Leg Calf Raise BW x 5 x 10r nonstop
Grip
Daily Gripper Stuff
OH Guillotine ISO's
100/125/150 x 10s
OH Guillotine Severe Negs
175 x 5 x 1r
Adj TB
180.3/222.6 x 1
http://www.youtube.com/watch?v=FJK8F8TIYGs
Before Supper
Day 1 Squat of the 5th set stuff. 2nd day on gripper peaking stuff. Still sick, hacking, and sweating my guts out.
Squat
WU to 385 x 4 x 2r,
Reverse Hyper 180 x 4 x 10r
DB Row 45' Bench 40e x 3 x 15r
DB Shrug 45' Bench 40e x 3 x 20r
One Leg Calf Raise BW x 5 x 10r nonstop
Grip
Daily Gripper Stuff
OH Guillotine ISO's
100/125/150 x 10s
OH Guillotine Severe Negs
175 x 5 x 1r
Adj TB
180.3/222.6 x 1
http://www.youtube.com/watch?v=FJK8F8TIYGs
Wednesday, October 5, 2016
Bench & Pinch
October 5, 2016
Before Supper
Day 1 of 5th set. Still sick. Tomorrow I'll start ramping up the grip for some supercompensation hopefully.
Bench Press - felt good. Still weak as hell though
WU to 245 x 2, 2, 2, 2, 6
CG Floor Press 135 x 2 x 15r
Side Raises 30e x 2 x 10r
Rear Raises 30e x
Grip
Euro Wrist Curl 58 x 3 x 8r
Euro 2HP
108/138/158 x 3
168 x 1
178 x 3, 3, 4, 6 - 30s - 148 x 7
GT Half-Penny
19.3 x 2 x 5r
21.8/24.2 x 3
29.2/26.7 x 1/0
GT Hub
30.1/35/40 x 1
42.4 x 2 x 0/1r
http://www.youtube.com/watch?v=kiNjULqzweo&sns=em
Before Supper
Day 1 of 5th set. Still sick. Tomorrow I'll start ramping up the grip for some supercompensation hopefully.
Bench Press - felt good. Still weak as hell though
WU to 245 x 2, 2, 2, 2, 6
CG Floor Press 135 x 2 x 15r
Side Raises 30e x 2 x 10r
Rear Raises 30e x
Grip
Euro Wrist Curl 58 x 3 x 8r
Euro 2HP
108/138/158 x 3
168 x 1
178 x 3, 3, 4, 6 - 30s - 148 x 7
GT Half-Penny
19.3 x 2 x 5r
21.8/24.2 x 3
29.2/26.7 x 1/0
GT Hub
30.1/35/40 x 1
42.4 x 2 x 0/1r
http://www.youtube.com/watch?v=kiNjULqzweo&sns=em
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