Squats n Stuff

May 9, 2014
Afternoon

1) Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
395 x 5 x 3r

2) Front Squat
135 x 2
225 x 3 x 6r - I was going to do 4 but I got tired of being choked.

3) Hammer Iso's
32k x 30s
36k x 2 x 15s

4) Towel Curl Pronations
25 x 20
35 x 2 x 15r

Reverse bending with 1" FBBC wraps
Tree Island 60d
Gr5
15' on a 7" x 1/4" FBBC square
5' on a gr8

Lots of work to do.

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.

Deload Pulls and a Reverse Bend

September 14, 2012
Noon

Deadlift - CV - OH
135 x 5
225 x 3
335 x 5 x 1r

Reverse Bend in IM Pads
7" x L O1 Drillrod - Done

Shoulder Press, Grip and a Bend

September 5, 2012
Noon

1a) Seated BB Shoulder Press
45 x 10
95 x 5
135 x 1
155 x 1
185 x 1
195 x 1
215 x f
210 x 1

1b) Rolling Thunder
54 x 10
99 x 5
120 x 3 x 10r

2a) Chins
BW (~252#) x 6, 6, 6, 6, 5, 5, 1 - 35r Ran out of time for 50r

2b) Homemade TTK - 8.75# x 3 x 12r

3) Reverse Bend in David Horne's Wraps
Gr8 x 6" x 1/4" x Done - First bend in ages. Felt okay.

Squat and Thick Bar Day

July 23, 2012
Just after lunch

1a) Back Squat
45 x 5, 5
135 x 3
225 x 2
315 x 1
Add Belt
365 x 1
410 x 1, 1, 1, 1

1b) 2" FBBC Crusher
High Row
55 x 10
80 x 5
105 x 5
Dead
130 x 1
140 x 1
155 x 1, 1, 1 - A little to much to dominate with my left
152.5 x 1
120 x 25/25 - Great rep PR's! TnG with 2 resets on the right and about 4 on the left.

2a) Back Squat - Paused
280 x 5, 5, 5, 5

2b) Chins
BW (~254#) x 3, 3, 3, 2

2c) 45# Hub Rows x a bunch

3) SSB GM's
245 x 7, 8, 8 - The last 2 sets I opened my stance from my pull stance to how I squat.

Reversed a 6" x 1/4" gr8 in IM pads to 38' x 4h

4) Simply Horrible - 5 minutes (pushup/situp/lunges) x 17

Weekend Pressing and Pinching

July 14, 2012
Noonish

1a) Bench Press
45 x 10, 10
135 x 5
185 x 3
225 x 1
275 x 1
295 x 1, 1
250 x 5 x 3r

1b) Euro Pinch - 48mm
55 x 10, 10
105 x 3
145 x 3
175 x 2, 3, 2
185 x 1
195 x 1

50# Legacy Blob Pulls x a few - Left needed assistance.

2)BB Bent Rows - Worked on keeping the hips rotated
225 x 10, 10, 10

3) Laying External Shoulder Rotations
5# Plate x 25, 25

4) Red Rafter Pinch Curls
20# x 5, 5, 5

5) Reverse Bend - IM Pads
6" x 1/4" Gr8, 4H 33'

Bench and Grip

June 23, 2012
Noonish

1a) Bench Press
45 x 5
165 x 5
245 x 3
275 x 1
295 x 1
315 x 1
240 x 7, 7, 7, 7, 7

1b) Euro 2HP 48mm
55 x 5
105 x 5
145 x 3
180 x 2, 2, 2, 3
200 x 8", 2" - Soon my sweetie, soon
180 x 3, 3 - damn near had 4 on the last set but couldn't lick it out.

2) Reverse in 1" Suede
520# O-1 DR - 3h 15' Too pooped

3a) KB Row
56k x 7, 7, 7, 7, 7

3b) L Blob Pulls
50# x a bunch

4a) Band Pressdowns
MM x 25, 15, 12

4b) Bands Pullaparts
MM x 20, 18, 15

Some 2HP and another Reverse Bend

June 14, 2012
Before Supper

1) Euro 2HP - 48mm
55 x 10
105 x 5
145 x 3
185 x 1, 6" - Dum-dum loaded it wrong
180 x 2, 2, 2, 1
200 x 4"

2) Reverse Bend - 1" Suede
Ironmind Red Nail - 3h 52'

Squats, Assistance and a Nice 2HP PR

June 7, 2012
Noon

1a) SSB Squats
65 x 5
155 x 5
215 x 5
255 x 3
300 x 2
Add Belt
350 x 1
385 x 1, 1 - Wow! These were way tougher than they should've been. I guess not using the bar since November for any singles. Just looked back through my log and my 1RM PR with it was 405# last August after I'd been using it for 3-4 cycles of 5/3/1. I don't think it'll take to long to pass those #'s. I didn't do a drop set as I was out of time during my lunch hour.

1b) 48mm Euro 2HP - All TnG
55 x 10
105 x 5
145 x 3
175 x 3, 3, 3, 3 - These started off really tough but then I got my form right and they were flying up.
195 x 1 - Really happy with this. Getting pretty damn close to 200#. I weighed it while it was still together on my digital scale before my evening workout and it was 194.4# so close enough.

Before Supper

1a) SSB GM's
155 x 5
205 x 5
245 x 5, 5, 5 - Used last weeks 315# as a base for Prilipin.

1b) IM Hub Lifts
40 x 3/3
45 x 2/2
51.2 x 1/1
53.4 x 1/1
56.2 x 1/f
Drop sets
Right - 50 x 4, 40 x 8, 30 x 18
Left - 50 x 2, 40 x 10, 30 x 15 - Holy crap these drop sets pumped up my hands and arms!

2) Ab Wheel
BW x15, 15

3) DU Bending - BB Cordura
IM Blue x 3
6" gr8 x OUCH!! Need to get back at this too lol!

4) Reverse Bending - FBBC 1" Suede
6" gr8 x Demolished. As it should be.

Pinch



Reverse Bend

A Quick Bench Volume Day

June 5, 2012
Noon

Bench Press - Narrow Grip
165 x 5
265 x 5
245 x 5, 5, 5, 5

Reverse Bend - DH Wraps
6" x 1/4" gr8 3-4h 35'

First time going with a narrow grip in a while. 265# felt heavier than it should've so I dropped back to 245#. 245# was still a bit akward just getting used to the bit of a form change again but it settled in by the 3rd and 4th sets and I was working my leg drive better again.

My back's still cooked a bit from yesterday and the bit of DB rowing I did on Sunday so I figured I'd leave it be. Might hit some grippers and blobbing later tonight.

ME Lower Body

May 31, 2012
Noon

1) SSB Squats - Full/Bottom - Knee Sleeves
65 x 5
215 x 5
Add Belt
340 x 3, 3, 3, 3, 3
245 x 10

Before Supper

1a) SSB GM's
155 x 5
205 x 3
245 x 3
315 x 1 - Oomph! Hella harder with the bar up that high
255 x 3, 3, 3

1b) IM Hubbing
40 x 3/3
44.6 x 3/3
49.6 x 1/1
54.4 x 1/1
57.0 x f/f
54.4 x 1/1, 1/1

2a) Ab Wheel
BW x 15, 15

2b) Reverse Bend in DH Wraps
6" x 1/4" gr8 - 2h 38'

3) Pony Clamp - Hard
5/5, 5/5, 5/5 - Left hand were assisted closes

Well I didn't lose a pile of weight this month but I still did okay. I ended last month at 253.4# and woke up this morning at 248.0# so 5.4# lost. That makes me happy enough considering the amount of creatine mono I was pounding prior to last Sundays pull. I hovered around in the mid 246's for a couple of weeks in the middle of the month as well.

My blood pressure keeps getting lower and lower as well with the lowest reading at 102/61 last Friday. I usually end up taking these after a few cups of coffee as well so that's pretty interesting. The biggest factors that I can think of helping me are taking; fish oil, vitamin D, dark chocolate (85% or more) and the restricted carbs (100gr or less a day).

Looking forward to seeing how things go next month :D

Upper Body Supplemental Day

May 22, 2012
Noon


1a.1) Bench Press - Reverse MM Bands - AFAP - Tee Shirt Touches - Med Grip
165 x 5
265 x 5, 5, 5, 5, 5

1a.2) DB Tate Press
40ea x 20, 18, 10

1b) Grippers - MMS
79# IM 1 x 5/5
112# GHP 5 x 3/3, 3/3
Right - 138.4# GHP 6 x 1, 1, 1, 1, 1, 1
Left - 124.6# IM 2.5 x 1, 1, 1, 1, 1, 1, 1, 1, 1, 1
91.2# IM 1.5 x 30/28

2) Reverse Bend - 1" Suede
Red Nail - 3H 10'

Before Supper


1a.1) Seated Bradford Press
135 x 8, 8, 8, 8, 8

1a.2) Coan Row
225 x 8
280 x 8, 8, 8, 8, 8

1b) IronMind Hubbing
40 x 3/3
44.8 x 3/3
49.6 x 1/1
54.6 x 1/1
58.4 x Almost/Hover, f/-, f/-
57.0 x 1/1
58.4 x 1/-
57.0 x -/1
59.0 x Just couldn't hold at the top/-
57.0 x -/1, f/1

2) 2-3/8" Doc DB Wrist Curls
55 x 10/7, 10/5, 8/5 - Glaring left arm weakness here. Maybe from the bend attempt though.

3) DB Row
112.5 x 30/28

Pause/Speed Squats and some Grip Stuff

May 3, 2012
Noon

1) 48mm Euro - First time since the comp.
55 x 10
105 x 5
145 x 3, 3
175 x 1, 1, 1, 1
180 x 1
185 x F - I was pooped at this point
135 x 10, 8 - TnG

Before Supper

1a) Cambered Bar Squats - Pause/Speed
85 x 5
175 x 3
275 x 3, 3, 3, 3, 3

1b.1) IM Hub Lifts
30.6# x 20/20, 20/20, 20/20

1b.2) 3.5" DB Rows - First Time
60.4# x 5/5, 5/5, 5/5 - Wow! These hit the whole lower arm.

2) Standard Brand 45 Hubbing - About 6 attempts. I was getting 6-8" of pull so the bugger's close.

3) Camber GM's
175 x 5
265 x 5 - Pretty easy. I stopped as I don't want to work the accesories to hard today so I can maximize my pulling on Monday.

4) Couple of iso hits on a stuck Torque bar

5) DH Wrist Developer - Orange
L4 x 10/10

Squats, Thick Bar and Bending

April 12, 2012
Before Supper

1a) SSB Squat - Deload lower body this week
65 x 5
155 x 5
225 x 5
315 x 3

Put belt on
365 x 3, 3, 2  - Paused the last set

Pause Squats - Around 3 seconds on very bottom
245 x 3, 3

1b) Thick Bar - The Linda
- I have to really pay attention to hand positioning and my headspace to get the most out of this work.

2) TORQUE!! Reverse Attempt
215.85k @ 6" x 7" x 8mm - 3h 5'
- Not really happy with this. It felt way harder then I thought it would.

Thick Bar, Pulls and TORQUE!!

March 26, 2012
Noon

1) Thick Bar Focus

Before Supper

1) Deadlift - CV
275 x 5
405 x 1
455 x 1
475 x 1
495 x 1
515 x 1
525 x 1
475 x 1, 1, 1, 1, 1

2) TORQUE!! Reverse Bend Submission
188.5k @ 6" x 6" - 56' in 3h

3) Shrugs - Nice and controlled BB style
315 x 15, 15, 15

Arizona Grip Shootout 5 - How I Did

March 17, 2012

Competition

Weight - 119.29kg - Open

Parallel Set Grippers - Winner was 173
131.6
140.5
150.0 - Miss by a bit
150.0 - Nada, should've grabbed something in the 145 range

Euro 2HP - 48mm - Winner was 197.27
157.28
172.27
182.28
197.27 - Nada. I should've been smarter. The 182 felt a bit heavy but I knew Zach was going for 197. 192 would've went I think but I got greedy.

DO Axle Pull - Winner was 353
283
298
313
318 - Nada. The 313 felt good but the 318 ripped out of my fingers at the top. I think my hands were starting to get pooped.

2" V Bar - Winner was 285
175
185
195
215 - Nada. 195 felt awesome so I thought I was good for a bigger jump. I should've stuck to my game plan.

Medley - Winner got 20 items
I got 14. I really need to get my wide pinch in shape to be half decent at medley's.

Rows and a Grip Run

March 10, 2012

Well I did some back then went into a mock run of next Saturdays grip comp. I know it's probably not the best to be posting what I'm hitting right now but I'm not in contention for first anyways so I don't really care. In doing this mock run I set my timer to be doing a rep/lift every 4 minutes to try and simulate the contest pacing a bit. Everything was like that up until I had to set things out for the medley. I would've set out a lot more but I ran out of room in my little workout area.

1) V Handle on a Barbell Rows - Weight is Plate Only
140 x 12
175 x 12, 8, 8

2) Gripper - MMS
#1 x 3
#2 x 1
GNC200 x 1
T6 x 1
RB260 x 1
New #3 x 1
Old #3 x 1/8" - Bad set

3) Euro 2HP at 48mm
55 x 10
105 x 5
145 x 3, 3
175 x Miss!! This scared the hell out of me
175 x 1
180 x 1
190 x F I think my thumbs are still pooped from all of the pony work

4) DO Axle - Sumo
243 x 1
273 x 1
293 x 1
313 x 1
318 x 1

5) 2" V Bar
140 x 1
160 x 1
180 x 1
190 x 1

6) Medley - 4 minutes
Done
Tree Island 60d in touching BB Cordura
45 Hub
25 Shallow Hub
2 x 25's
35 DB on End
40 DB on End
Heavy Hammer Pro/Sup w/10# x 2
2-3/8" Wrist Roller w/100#
Plate curl 25
Load L Blobs - 27, 32, 40, 45

Missed
2 x 35's - Surprised I missed it
#2 Straplift Load 25# - Same here, surprised
2.5" Crusher w/125# - Hahaha! I did at the end and was fried
4" HSS w/65# - Nada. Got some hops though

Whatever Day: Blobbing, Thickbar and Some DU

February 29, 2012

1) Blob50 Iso's x 1, 1, 1, 1, 1

2) 2-3/8" DB Pulls/Rows
115 x 1
125 x 1, 1, 1, 1

3) DU in BB Cordura - 2.5" Wrapped ea
Timber Ties x 2
60d Tree Island x 1
7" x 1/4" Sq CRS FBBC x 15'

Felt like wet sand today. Just beat up and needing rest so I just did a little bit of work.

I ended up just doing some singles with the dumbbell with some good long holds on each reps as well. All of them were about a medium type effort. I didn't want to fry my hands as I've got some more axle and 2HP training in the upcoming days and just wanted to give the mitts some stimulation.

DU bending is really hit or miss with me so that basically says I need to practice a lot more and get my technique down. When it's good I can kill fairly good steel, when it's not I suck donkey nuts.

Whatever Day: More Assistance Work

February 19, 2012

1a) Multigrip Incline Press
130 x 8
180 x 8, 8, 8

1b) Axle Rows
123 x 8
233 x 8, 8, 8

2) Red Rafter Pinch Curls
15# @ 3.5" x 10, 10

3) Reverse in DH Suede - Touching
6" x 1/4" gr8 - 1h ~5'

Reverse in BB Cordura - 2.5" Wrapped
7" x 1/4" FBBC CRS Sq - 2h 53' - Bent on the flat

Whatever Day: Stuff

February 13, 2012
Before Supper

1a) BB Row
225 x 12, 12, 12 - All good and clean. I think I'll either add a set or weight next time.

1b) EZ Skullcrushers behind head
115 x 10, 10, 10 - All good as well. More reps and probably an extra set next time as well.

2a) Vulcan V2 - Speed - Black - MMS
L3 x 3, 2, 2, 2, 2 - Right was snappy, left was sluggish

2b) Blobbing with 50# York
Iso's x 1, 1, 1, 1
Rebound to Failure x 1, 1, 1 - felt good

3) Reverse in BB Cordura
500# Black Gr8 - 3h 13' - wraps were sloppy on the head side.

4) Blob Drags - Thumb on the Bad Side
50# Legacy x A few times