W11 Deads

March 31, 2017
Before Supper

Week 11 deads.

Deadlift CV - WU to 495 x 4 x 1r - Rindo reps

TB Shrug
300 x 15
390 x 3 x 10r

SS
Ball Slams 4kg x 3 x 20r
KB Swing 48kg x 3 x 15r - hitting exactly where my back is tweaked so hopefully it's getting some stretching and blood in there.

W11 Bench

March 30, 2017
Afternoon

Week 11 bench.

Bench Press WU to 270 x 4 x 4r

CS Row during WU
175 x 3 x 5r
210 x 4 x 5r

1/2 Penny Holds during WU
24.3 x 2 x 8s
25.3 x 5 x 8s - pretty easy today

Pullaparts during worksets MM x 4 x 30r

SS
Slingshot Bench 315 x 2 x 4r
CS Row 225 x 2 x 12r

Bodyweight Skullcrushers 3 x 30r
Plate Key-Pinch Curls 10e x 3 x 25r

Grip Topz Day

March 29, 2017
Afternoon

Adj Thick Bar
WU to 238.4 for a couple good hops.
Holds with 224.3 x 5s/4s/3s
Fingers were getting slick.

Gold Bar
WU to 55.7 x 4/4/5 to 45.8 x 10

W11 Squat

March 28, 2017
Afternoon

Week 11 squat. Everything felt good today except my buggered left wrist. Setting the trainer hurt.

Today was also the first time trying parallel setting grippers and I really surprised myself with how close I'm getting my 164# Elite. My previous best years ago would've been about 152-155# back in early 2010.

SS
Squat WU to 360 x 4 x 5r
Gripper Forcers E(164#) x 4 x 1r

Speed Squat 195 plus doubled MM(200) x 6 x 2r - 30s rests

GHR +40# Vest x 3 x 8r

Strapholds
2.5(125) + 12.5# x 10s
2.5(125) + 15# x 10s

Standing Band Oblique Crunch XH x 3 x 12r

W11 Press

March 27, 2017
Afternoon

Week 11 press.

GS
Seated Press 90' WU to 155 x 4 x 4r - Damnit! Misload. Supposed to have used 165. Put on 165 x 4r
Between warmups
CS Row 150 x 2 x 5r, 200 x 4 x 5r
1/2 Penny Holds 24.3 x 6 x 8s
Between worksets
Band Y's x 4 x 25r
Deloaded Blob 75% x 5 x 3r

GS
Dip +50 x 3 x 8r
CS Row 200 x 3 x 10r - angled handles
Naut Curl 100e x 12/10/8

Really like the pump I can get from these new row and curl machines

W10 Deads

March 24, 2017
Before Supper

Week 10 pulls. One month since tweaking my back. Feeling better but cautious.

Deadlift - WU with sumo, CV work sets
WU to 465 x 4 x 3r - Rindo style. Pretending not to wake up downstairs neighbours.

Deloaded Blob 70% 5 x 5r

45 Hub x a few

Parallel Chin +25 x 1/2/3/1/2 - good enough. Feeling beat-up

SS
45' Hyper +45 x 3 x 10r
GHR AB Halo +25 x 3 x 10r

W10 Bench

March 23, 2017
Before Supper

Week 10 bench.

Bench Press WU to 250 x 4 x 6r
Y Band M x 3 x 20r

CG Spoto Press 3" 225 x 3 x 8r
CS Row 200 x 2 x 8r, 250 x 8

BW Skullcrushers 3 x 25r
Naut Uni Curl 100e x 3 x 8r

Fiddled around with the blob between sets.

W10 Squat, Day 2

March 22, 2017
Noonish

Week 10 squat catch-up. Yesterday's training got buggered up so I'm doing a little catch-up today to keep my weekly volume on par.

Squat WU to 340 x 2 x 8r - found my groove. Easy-peasy.

Speed Squat 165 +Doubled MM(200) x 6 x 2r - 30s rests

GHR w/40# Vest x 4 x 5r

Standing Band Crunch XH x 4 x 15r

More Baby Inch picks.

W10 Squat

March 21, 2017
Before Supper

Week 10 squat.

Squat WU to 340 x 2 x 8r

Chins between warmups BW x 8/8/8/7-1/5-3-1 RP'd to stay strict

1.5" Blockset Warmups 79/91/108/112/122/124/130

1.5" Blockset Forcers E x 5 x 1r

Got busy with kids looking for car thief girlfriends and stuff mid-squats. I might do some speed squats, GHR, abs, and stuff tomorrow.

W10 Press

March 20, 2017
Afternoon

Week 10 press.

Seated BB Press 90' WU to 155 x 4 x 6r

Chest Supported Row
Between warmups
150 x 2 x 5r
176 x 3 x 5r

Band Y's between worksets M x 4 x 20r

GS
Dip +45 x 3 x 8r
Chest Supported Row 175 x 3 x 10r
Naut. Machine Curls 100e x 3 x 8r

Saturday Gripping

March 18, 2017
Before Supper

Saturday grip session.

1.5" Blockset Grippers x 5 x 6r

Strapholds w/12.5# x 2 x 10s

Euro Wrist Curl 60 x 3 x 5r

Euro Picks WU to 180 x 3 - burnt. Deload

KB Euro Twists 60 x 3 x 5r

Euro 1HP up to 84.3 x 2 x 1r - pretty happy with this being at the end of the workout and the first time pushing this lift. Fingers have zero traction left on them now.

EZ Reverse Wrist Curl 55 x 12/12/10

http://www.youtube.com/watch?v=70Utsqh2t_c

W9 Bench & Pull

March 17, 2017
Afternoon

Week 9 bench and pull. Yesterday was a bit buggered due to running around picking up and setting up my new equipment.

On another note my forearms are still aching from Wednesdays workout.

Bench Press - reset week
WU to 190 x 5 x 10r

Sumo Deads - warmups between bench sets
WU to 435 x 4 x 5r

Chest Supported Row 150 x 4 x 10r - these feel great!

Nautilus Curl Unilateral 100e x 3 x 10r - holy crap! By easily adding negatives at the end of each set the ol' pipes sure get blowed up!

Grip Topz Day

March 15, 2017
Afternoon

Gripping

Adj. Thick Bar
WU to 233.4 x 2 x 1r
Holds 221.8 x 4 x 1r

Gold Bar
WU to 54.3 x 4/4/8 to 44.3 x 15

W9 Squat

March 14, 2017
Afternoon

Week 9 squat reset week. As much as I hate high reps I have to admit I'm becoming acclimated to them.

Squat - 15" box
WU to 270 x 5 x 10r

Speed Squat w/doubled mm's
225 x 3 x 2r - checked how much my bands were adding with dumbbell's and it was at least 190-200# at the top. Too much total weight for what I'm looking for.

SS
GHR x 3 x 10r - start wearing the weight vest next week
Standing Band Crunch x 3 x 15r

Between Sets
1.5" Blockset 5 x 3r
Strapholds 5#/7.5/10 x 10s, 12.5# x 3s, 3 x 10s

W9 Press

March 13, 2017
Before Supper

Week 9 press. Reset week.

Seated BB Press 90' WU to 115 x 5 x 10r

DB Rows between sets 70e x 5 x 5r,

Band Y's between worksets M x 5 x 20r

SS
Dip x 2 x 20r
Ring Row x 2 x 15r

Grip between sets
1/2 Penny Picks and Holds
29.4 x 2 x 1r
26.8 x 5 x 1r

Shallow Hub 2 Hand Key Pinch Pick and Hold - First time trying
73.9# x 5 x 1r

Grippers and Euro

March 11, 2017
Afternoon

Got restless and decided to hit my regular pinch stuff today. Too close to another high hand stress workout with the adjustable thick bar done yesterday so I didn't perform as I should have. I'll have to maintain my 6 day schedule to ensure I'm getting enough recovery.

1.5" Blockset Reps x 6/6/5/5/5/4/4 - left wrist was too niggly

Between sets
Euro Wrist Curl 60 x 6/6/8

Euro Picks WU to 180 x 3/3/3 to 150 x 8

TTK 10 x 3 x 10r

EZ Reverse Wrist Curl 45 x 3 x 15r

W8 Back Assist

March 10, 2017
Before Supper

Week 8 back assistance. My back is starting to feel a lot better these past couple of days.

Getting acclimated to grip training again. I'll be mashing my Saturdays work into Mondays pressing. It'll be nice getting back down to 4 days a week again.

SLDL 225 x 3 x 10r

T-Bar Row (fixed handle) 4p x 3 x 10r

Chins BW x 3 x 8r - last set as a cluster

Between Sets

Adj Thick Bar
Picks to 233 x 1 - used the large handle to 212.
Holds 222 x 4 x 1r - stretched out the fingers good

W8 Bench

March 9, 2017
Before Supper

Week 8 bench. Worked up to a heavy single today with the gold bar. This is the first time pushing a top lift. Happy with the result.

Bench Press WU to 270 x 5 x 3r

CG Spoto Press (3") 225 x 3 x 7r

Between lifts

Band Y Pulls M x 25/25/20/20/20

Gold Bar to R-63.2/L-55.9
53.3 x 3 x 4r

EZ Reverse Wrist Curl 35 x 2 x 30r

W8 Squat

March 7, 2017
Afternoon

Week 8 Squat. Started doing pull-ups between squat sets but my elbow is kinda jacked up. Left wrist is effed too so I stopped grip with it halfway through.

SS
Squat WU to 360 x 5 x 3r

1.5" Blockset Grippers WU to 5 x 1r

Weighted coin hold w/GHP5 & 5# x 3 x 10s

Speed Squat 30s x 225 +Doubled Mini's x 6 x 2r

SS
GHR x 3 x 10r
Standing Band Crunch x 3 x 20r

W8 Press

March 6, 2017
Afternoon

Week 8 press. Once I finish this week I'll be halfway through this long assed cycle. I also confirmed my attendance to the SJ4 grip comp this summer. Looks like it'll be the event of the year if not the decade.

Seated BB 90' Press WU to 165 x 5 x 3r

DB Rows between sets
100e x 5 x 6r, 2 x 10r, 20r

Band Y Pulls during Press Worksets
M x 4 x 25r

Dip SS w/ last 3 Row sets
BW x 3 x 20r

SS
DB Upright Row 45e x 3 x 8r
Behind Head Extensions Avr x 3 x 20r

W7 Deads

March 4, 2017
Afternoon

Week 7 deads. Pulled sumo to not load up my back so much. Happy with the 2HP. I should have a good PR coming in April. Took awhile until I could curl my fingers after that. Noticing that I'm starting to get some vascularity to my arms as well. Chicks dig a vascular man amirite!?!

Sumo Deads WU to 465 x 5 x 1r

Parallel Grip Chins +25 x 4 x 3r

45' Hyper x 4 x 12r


Grip between sets:

1.5" Blockset Gripper during warmups x 5/5/6/6/5/3

Euro Wrist Curls after Grippers 3 x 5r

Euro Picks during Worksets 175 x 4/4/8 to 145 x 15r

EZ Reverse Wrist Curl 35 x 3 x 25r

W7 Bench

March 3, 2017
Before Supper

Week 7 bench. Got a bit distracted on my bench by supersetting the half-penny but it's okay. Did an extra set by accident and broke the 30# milestone.

Bench Press WU to 250 x 6 x 5r

During warmups
Standing Band Crunches Str x 2 x 10r
Oblique Band Crunches Str x 3 x 10r

1/2 Penny Picks during worksets and warmups
WU to 30.0 x 1 right
30.5 x 3 x lifts to height but dropped
Holds 24.4 x 10s/7s, 5s/8s - skin is pretty trashed

SS
CG Bench Press w/feet up, touching smooth
185 x 3 x 10r
Band Pullaparts MM x 3 x 30r

W7 Squat

March 2, 2017
Noonish

Week 7 squat and grip. Week is a bit buggered due to my back niggle and watching the grandgoober. Watching the volume and such to get back on track for next week.

Diet got a bit pooched over the past week or so as well. 232# today.

SS
Front Squats 135/185/225/245 x 2r
V Grip Pull-ups 3 x 8r, Chins 3 x 8r

SS
Squat 340 x 5 x 5r
1.5" Blockset Grippers 4 x 1r, 2 x 3r

2" Adj Thick Bar
142.5 x 3
187.9/212.9/233.2 x 1