Squats, Pressing and Arm-Wrestling

May 26, 2013
Noon

1) Squat
WU to 390 x 1
240/250/260/270 x 10, 120 sec rests

2) Bench Press
WU to 235 x 8, 6, 6, 5, 5, 5
- First 4 sets done narrow grip and the last 2 with the pinkies touching the rings.

No time for the GM's as I had to run to the door to receive my new bumper plates :D

Armwrestling again tonight at Matt's.

AW and some ISG Work

April 21, 2013
Evening

Armwrestling practice the some grip work later at home.

1) ISG Grip
5/3 x 15
7/3 x 12
7/4 x 12
7/5 x 8
9/3 x 2 x 8r
8/5 x 8

2) ISG Pinch
4/1 x 5 x 20r

Whooped! Picking Things up and Setting them Down

November 15, 2012
Before Supper

Wow I'm beat to hell from last nights arm wrestling practice but at least it isn't injury type pain, just good ol' adaption! Definitely getting stronger and more confident at the table but I still need a bunch of work to keep honing in my technique. This stuff's a blast!

1) Deadlift
135 x 5
225 x 3
315 x 1
405 x 1
475 x 1

18" Deadlifts - 2 Blocks
495 x 3
545 x 3
565 x 3
Add belt and straps. Arms are freaking sore from arm wrestling.
585 x 3
605 x 3
495 x 9 - Damn I wanted 10 but I freaking worked my guts out for 9 so I feel pretty damn good....then I noticed what was next..Fhaaak!

3) Squats - Beltless - Rock Bottom
45 x 5, 3
135 x 3
210 x 3 x 10r - Not to bad once the first couple of reps were gone but I'm bagged.

4) DB Bench
85 x 10 - That was enough. Arms are killing me so I didn't do any more of these or the chins.

Deloading the Shoulders

November 7, 2012
Noon

Some deload work for my shoulders and pressing girdle. Tried to move through this as quickly as possible.

1a) Ring Chins
BW x 5 x 3r

1b.1) Incline KB Press
24k ea x 20, 18, 15

1b.2) Climber Curl Ext.
10# x 2 x 30r

Tonight is some arm wrestling practice.

Pressing and Arm-Wrestling

October 31, 2012
Noon

1) Seated BB Shoulder Press against mini bands
45 x 10
95 x 5
140 x 8, 8, 6, 6, 6+1

2) Flat KB Press
24k bells x 20, 19, 20 - These really force a guy to punch out that last bit. First time trying them I think.

Tonight I'll do about 1.5 hours of table time practice and training so I left out back work. Chatted with Phil a bit through the lunch hour and we're going to switch things up a tad which should be fun.

Overhead Pressing, Assistance and some Gripping

October 17, 2012
Noon

Fired up a new grip program today so we'll see how she goes but I'm feeling pretty good about it. Elbows started bugging me a bit on the OH press work so I did some band hammer curls in between the last two sets. Sapped me of stability and reps so I terminated the OH work after those last two crappy sets. Triceps were also feeling it good enough after 2 sets of the Tate presses as well so I shut 'er down there as well.

Hamstring is feeling much better today but occasionally I'll go to do something (like shuffling plates around downstairs) and I'll be reminded that I'd injured myself. I'll hit a bunch of BW squats and streches over the next few days to hopefully speed recovery.

Another thing is I don't know what's going wonky with my gripper set but it's sure tweaking my inner elbows and area. I'm also finding I really need to bugger around a bit to find my optimal gripper placement in my left hand again.

1) Seated BB Shoulder Press against Mini-Bands
45 x 10, 10
95 x 2
135 x 2
155 x 1
165 x 4, 4, 4, 4, 3, 2 - Last two sets buggered by the band hammers

2) Tate Press
40 x 2 x 20r

Grippers - Between Sets
WU - T x 5, IM1 x 2, GHP5 x 1
Choked R GHP 7 - 152# x 5 singles
Choked L IM3 - 146# x 5 singles

Overcrush
IM 2.5 - 124.6# x 3r

Band Hammers - Done between the last two OH sets
MM x 50, 40

Arm wrestling table time tonight.

Some Iron Pressing and Fatso Pulling

October 3, 2012
Noon

Lunchtime workout done. Table time tonight. I hope I'm not to pooped (I don't think so) and that my elbows don't give me grief.

1) Seated BB Shoulder Press against mini bands
45 x 10, 5
95 x 3
135 x 3
155 x 3
175 x 3
140 x 8, 8, 6

2) Ring Chins - AMRAP in 15 minutes
BW (258.2#) x 28

3) Lying Tate Press
40ea x 19, 17, 15, 12

4) Hammer Curl - Would've normally used fat grips but I don't want to cook my hands before tonight.
40ea x 20, 15

First Time Training Arm Wrestling

September 26, 2012
After Supper

Well I figured I'd give a quick blurb on my first time at an arm-wresting table. It was awesome! So far it looks like I'll be driving over to Fraser's every Wednesday to keep the learning going. He's a really decent guy and built like you'd expect a AW national champ. For you fellow griptards out there, remember that picture of Kinney's hand? Fraser's is about twice as big and thick.

After introductions and showing me around the table we went through some warm-ups then he began by showing me how to do basic hooking and some top-roll defense. Sweated my guts out! I've got a lot to learn plus there are whole new muscle memory movements that have to be adapted to and mastered. This is one of the great things about this though, learning how to express strength.

Later we BS'd a bit about training and exercises which I won't be sharing out of respect for Fraser.

One of the things that surprised me (and I'm grateful for) is I'm not feeling beat to hell today. I think this is due to a number of things including; Fraser being a very experienced puller and knowing how to effectively coach, my years of strength feats and specifically reverse bending, the last 6 weeks of doing the high rep Rolling Thunder workouts, good recovery nutrition and lastly popping some ibuprofen an hour before :D