W4 JJ - Deads

July 23, 2015
Before Supper

Week 4. Bought some leggings. I know, I know but I wanted to see if I could wear them and get away from using talc for deadlifting. They work great! Plus I feel like I'm wandering around the basement nekkid so that's another plus.

Just making a note of no straps being used as I consider this a second grip day in the week.

Deadlift - first 2 worksets double overhand
135 x 4 x 3r
225 x 2
315 x 1
370 x 6 x 5r

Dimel Deads
135 x 2 x 15r

Chins w/Rock Rings - used the top hole for some singles
BW x 15r

Fat Handle T-Bar Row
225 x pfft! Couldn't get the base to stay together. I'll need to jig something up.

DB Row
100 x 1 x 25r

W2 JJ - Deads

July 9, 2015
Before Supper

Week 2.

Deadlift
135 x 3 x 3r
225 x 2
315 x 1
340 x 6 x 5r
First 3 worksets done double overhand. Supinated with the right after and feels a bit tweaky in my wrist.

SLDL
225 x 2 x 15r
Way out in front of my toes

NG / Chin / Pull-ups
BW x 2 x 2r each - 12r total

Band Crunch
Hvy x 6 x 15r

W5 JJ - Deads

June 5, 2015
Before Supper

Week 5. Couldn't keep my pace from the last 5th week hitting 8 work sets in 15 minutes but I'm content with hitting 6. That's still a dozen reps at 90% of my working max in 15 minutes.

Deadlift
135 x 4 x 3r
225 x 2
315 x 1
365 x 1
405 x 1
455 x 1
505 x 6 x 2r in less than 15 minutes

Speed Pulls
335 x 10 x 1r

NG Chins
BW x 5 x 2r

Band GM's
Hvy Blk JS x 2 x 15r - Quite a bit tougher than the heavy blue bands I picked up a month or so back.

Weighted Crunches
40 x 4 x 12r

D1, B1 - Squat

December 1, 2014
Before Supper

Finished 6 weeks of triples on my core lower body stuff to get working again after the back tweak now I'm jumping back in with the A. S. S. protocol with that stuff again. Never stopped with the upper body.

Warm-up
Clubbell
McGill 3

Bow Bar Squat
54 x 4 x 3r
144 x 5
234 x 3
284 x 2
324 x 3 x 8r

Bow Bar GM's
144 x 3 x 15r

Uni-KB Shrug
106e x 3 x 8r

Chins Ladder - Full RoM, Paused at Top
BW (270# dressed) x 1, 2, 3, 3, 3, 2, 1

DB Hammer Curl Dropset
55/40/25 x 15r each PUMP!!

Low back has a stupid pump!!

Lower Extra - W1

October 23, 2014
Before Supper

Extra work day for my squat and pulls. I'll do work on this day to assist my main squat/pull day.

Warm-up
McGill 3
Bodyweight Squat
Goblet Squats

Front Squat
45 x 2 x 3r
135 x 3
195 x 4 x 6r

Paused Deadlifts
135 x
225 x
315 x
365 x 3 x 4r

KB Shrug
36k ea x 30, 30, 25

McGill Chins
BW x 5 x 3r

D3, B3 - Deads

October 16, 2014
Before Supper

Warm-up
Clubbell
McGill 3
Bodyweight Squats
Wedging

Sumo Deads
135 x 3 x 3
225 x 2 x 2
315 x 1
405 x 1
455 x 1
505 x Didn't feel right so I stopped. Maybe I'm learning

Front Squat
45 x 2 x 5r
135 x 4
185 x 3 x 8r

KB Shrug
36k ea x 3 x 25r

McGill Chin
BW x 2r
+25 x 12r

One Armed Hang
Right x 3 x 20s
Left x 3 x 20s

D3, B1 - Deads

October 9, 2014
Noon

First day back with a regular bar in my hands. Feeling good but not doing any work in a real fatigued state. Deadlift pulls were all done full stop, reset, and pulled. Really focusing on squeezing the weight up vs my normal exploding into it.

Warmups
Clubbell front swings and casts w/25#
McGill 3
BW Squat and Goblet Squat

Sumo Deads
135 x 3 x 3r
225 x 3
315 x 2
365 x 2 x 8r

SSB Split Squat
65 x 5
135 x 3 x 8r

SSB Shrug
135 x 20
225 x 2 x 20r

McGill Chins
BW x 2
+25 x 10

D3, B2 - Deads

October 2, 2014
Noon

Feeling better but I'll continue the rehab train for the next couple of weeks to see if I can keep them pain free before really pushing myself again.

Warmups
Clubbell Front Casts up to the 25#
McGill 3
BW Squats

Work
TB Deadlifts
144 x 3 x 3r
234 x 3
324 x 2
414 x 3 x 6r

SSB Split Squats
65 x 8
105 x 8
135 x 8

TB Shrugs
254 x 3 x 15r

Chins
BW x 7 x 3r

D1, B3 - Squat

August 25, 2014
Noon and Before Supper

#31daysofarms #augustofarms

Back is still gimped so I went with box squats.

Bow Bar Box Squats
52 x 3 x10r
142 x 2 x 5r
232 x 5
322 x 3
372 x 1
422 x 3
352 x 10

Leg Curls
50 x 10, 10, 10, 8

Incline Shrug w/3ct
32k ea x 3 x 15r

Chins
BW x 3 x 5r

Ring Curls
BW x 4 x15r

Just showing how I do those shrugs.

D1, D2 - Squat

August 11, 2014
Noon and Before Supper

Squats felt really strong but I stuck with the programming. Probably could've paused 3 x 10r.

Pipes are getting a bit of cumulative stress now as those dumbbell curls were damn tough. Massive pump.

Bow Bar Paused Squats
52 x 4 x 3r
142 x 3
232 x 2
282 x 1
332 x 4, 4, 6

Double KB Swing
2 x 32k x 3 x 15r

BB Shrug
365 x 3 x 15r

And then before supper

Chins
BW x 3, 8, 8, 6, 5 (30r)

DB Curls w/FG - Sup throughout
35e x 2 x 10r

DB Concentration Curl w/FG - Sup Throughout
35e x 6

Standing Band Crunches
Str x 5 x 18r

Even fat bastards need to get the chin over the bar.

D1, B3 - Squat

August 4, 2014
Afternoon


Felt good. Got the work done I laid out without any grinders although reversing those Zottman's on the way down were getting tough. Controlled with the elbows by your sides this is a tough little exercise. Arm work today was just part of my regular work and goes towards #31daysofarms #augustofarms.

Bow Bar Squat
52 x 4 x 3r
142 x 3
232 x 2
322 x 2
372 x 1
412 x 3
352 x 8

Double KB Swing
32k ea x 4 x 10r

BB Shrug - I find these hit best if I stay upright and pull my shoulders back. I don't know how people get anything all hunched forward.
365 x 3 x 12r

Chins
BW +20# x 4, 4, 4, 3, 3

Zottman Curl w/FG
35e x 4 x 8r

Standing Band Crunch
Str x 5 x 15r

31 Days of Arms - Day 2

August 2, 2014
Afternoon

2nd day of #31daysofarms #augustofarms. Gimped wrist hurt my left for the gripper work and I left the regular DB wrist curls out for today.

Chins
BW x 3, 4, 5, 5, 5, 5, 4, 3

Table Top Curl w/FG
70e x 5 x 8r

Plate Hammer Curl
25e x 5 x 5r

Towel Pronation Curl
35 x 20, 15

Cyplenkov Wrist Curl w/T Handle
22.5 x 3 x 15r

Guillotine Gripper
60 x R25/L15

D1, B2 - Squat

July 21, 2014
Before Supper

Throwing paused squats back in the mix. Chains ended up being a tad high for my regular squat depth so I just rested on them. Much tougher with a deload like that vs keeping pressured up with the full weight on my back.

Bow Bar Pause Squats
52 x 4 x 3r
142 x 3
232 x 2
322 x 3 x 4r

Double KB Swings
32k ea x 3 x 10r

Trap Bar Shrug w/3ct
234 x 3 x 10r

Chins
BW +20# x 4, 4, 3, 3, 2

Zottman Curls
35e x 3 x 8r

Standing Band Crunch
Str x 3 x 10abs/5ea oblique

D3, B1 - Pull

July 16, 2014
Before Supper

Had to hit this a day early as I've got a bunch of running around to do tomorrow and I probably wouldn't feel like working out when done.

Deadlift - reversed my alt grip
135 x 4 x 3r
225 x 3
315 x 1
365 x 9, 8, 10 - last set I TnG'd

Leg Ext
85 x 3 x 20r - last set I RP'd the last 8 reps in 3 little sets. Holy crap! Buggered me up for over 5 minutes haha!

WI Shrugs
45e x 3 x 12r

Chins
BW x 5, 7, 7, 6

PB Curls
80 x 8
100 x 3 x 8r

DB Wrist Curls w/Manus
90 x 20, 15, 15

Cyplenkov Wrist Curls w/T Handle
22.5 x 3 x 15r

Standing Band Crunches
Avr- Front, Right Ob, Left Ob x 20r ea

Quick Lunch Workout

May 23, 2014
Noon

No armwrestling tonight so I did a quick workout. Just a quickie.

Chins
BW x 3 x 3
+40 x 1, 2, 1
BW x 8

Blobbing the 40# between chin sets.

32k Hammer Iso x 1 - too weak

Towel Pronations 35 x 2 x 15r

DB Wrist Curls w/Manus 70 x 2 x 25r

Cyplenkov Wrist Curls w/Terminator 20 x 2 x 18r

Chins and Wrist

May 20, 2014

Some filler work today. Plan on going for about an hours walk around the lake tonight as well.

Partial Chins
BW x 8, 8, 8, 8, 8, 5, 5 - 50r

DB Wrist Curls w/Manus
70 x 25, 23, 20

Cyplenkov Wrist Curls w/Terminator Handle
20 x 3 x 15r

Table Assistance

April 29, 2014
Before Supper

1) Partial Chins BW x 5 x 8r

2) Hammer Curl Iso's 32k x 34/30, 30/30

3) Partial DB Curls 85 x 2 x 10r

4) Pronation Curls w/Towel 25 x 20, 15, 15 - kept them very strict

I also did my daily club shield casts but left out the gripper for some dumbbell work tomorrow. I'll also do my wrist curls then as well.

Squats and Stuff

April 21, 2014
Noon

Very low on energy. Big calorie deficit. Yesterday I only took in about 1,400 calories & today will be a little more but not by much. I need to kick the weight loss in the pants again.

Other stuff done between the squats. Tonight I'll do my wrist curls and TTK work.

SSB Squat
65 x 3 x 3r
155 x 3
245 x 1
335 x 1
365 x 3 x 3r
Too foggy for a rep out

Partial Chins w/Rock Rings
BW x 5 x 5r

Hammer Iso's
32k x 30s/30s, 28s/32s

Pronation Hammers w/Towel
25 x 35/28, 25/20, 20/20

Pipes

April 13, 2014
Afternoon

1) Partial Chins x 5, 6, 6, 5, 6

2) Hammer Iso's 32k x 30/25, 26/33, 30/29

3) Pronation w/Hammer Curl 40# x 3 x 15r

4) Radial Dev. Iso's 40# x 27/30, 25/27

5) DB Wrist Curls 85# x 3 x 20r

6) 2.5" Crusher HC Wrist Curls 35# x 20, 45# x 2 x 15r

7) TTK Key Pinch 5# x 25-15, 15-5-4, 15-7-4

Elbow Stuff

April 4, 2014
Afternoon

Deload the deads so I'm not doing anything. Following Ivan's guidance for some gym training. Kept the sets short to acclimatise a bit.

1) Partial Chins w/RR BW x 5 x 5r

2) Hammer Iso's 32kg x 30/25, 23/20

3) Pronation w/Curl 40# x 2 x 10r

4) Radial Dev Iso's 40# x 30/35, 25/30

5) DB Wrist Curl 80# x 2 x 20r

6) Cyplenkov Curl w/Pause 25# x 20, 30# x 2 x 20r