July 24, 2015
Before Supper
Week 4. Started with some other grip stuff today too. May be a comp. in Tucson to hit in October.
Strict Press
45 x 3 x 10r
95 x 5
135 x 3
150 x 3 x12r
Paused Floor Press
135 x 5
185 x 2 x 15r
Ring Curls x a bunch
Grip between sets
2" Crusher Deads
100 x 10
125 x 3 x 5r
45 Hubbing x a bunch
Showing posts with label Rolling Handle. Show all posts
Showing posts with label Rolling Handle. Show all posts
Friday, July 24, 2015
Monday, July 15, 2013
Squats & Grip
July 15, 2013
Noon
Used my SSB today for the first time in a while to give my arms a break and to work on staying upright. Holy man! This needs to get used again for 4-6 weeks. Way tougher than it should've been.
SSB Squat
WU to 365 x 5 x 1r
285 x 3 x 5r - 90s rests
Grip between the first squat run
Napalm's Nightmare Lifts
190 x 2 x 5r
235 x 8, 8, 6
Red Rafter Hand Control Iso's
5# x 5 x 1r
Noon
Used my SSB today for the first time in a while to give my arms a break and to work on staying upright. Holy man! This needs to get used again for 4-6 weeks. Way tougher than it should've been.
SSB Squat
WU to 365 x 5 x 1r
285 x 3 x 5r - 90s rests
Grip between the first squat run
Napalm's Nightmare Lifts
190 x 2 x 5r
235 x 8, 8, 6
Red Rafter Hand Control Iso's
5# x 5 x 1r
Tuesday, July 9, 2013
Tempo Bench & Napalm's Nightmare
July 9, 2013
Noon
A easy 3030 tempo bench workout to test my shoulder and some putzing around with my Napalm's Nightmare (very spinny). This has definitely more spin than either of my Rolling Thunders.
Tempo Bench Press 3030
WU to 225 x 5 x 5r
Some 40# Blobbing
Napalm's Nightmare Lifts
WU to 280 x 2, 1
235 x 10 - Blew up my flexors good.
Noon
A easy 3030 tempo bench workout to test my shoulder and some putzing around with my Napalm's Nightmare (very spinny). This has definitely more spin than either of my Rolling Thunders.
Tempo Bench Press 3030
WU to 225 x 5 x 5r
Some 40# Blobbing
Napalm's Nightmare Lifts
WU to 280 x 2, 1
235 x 10 - Blew up my flexors good.
Saturday, October 27, 2012
Bench and Thick Bar Work
October 27, 2012
Noonish
1a) Bench Press - Paused 3 count
45 x 10
135 x 5
185 x 1
225 x 1
275 x 1
295 x 5 x 1r
1b) 2" FBBC Crusher Pulls
57 x 10
112 x 3
122 x 1
132 x 1
142 x 1
152 x 1
162 x 1 - PR Left
Right 172 x Popped out at the top. Glued to the floor last week.
Left 167 x Hopped a few inches
122 x 10
132 x 20
2a) Bench Press - Slingshot
315 x 5 x 5r
2b.1) Thumbless Reverse Axle Curls
33 x 3 x 25r
2b.2) Axle Rows
173 x 18, 15, 15, 15 - Going this light and controlled I can really feel it in the lats
Noonish
1a) Bench Press - Paused 3 count
45 x 10
135 x 5
185 x 1
225 x 1
275 x 1
295 x 5 x 1r
1b) 2" FBBC Crusher Pulls
57 x 10
112 x 3
122 x 1
132 x 1
142 x 1
152 x 1
162 x 1 - PR Left
Right 172 x Popped out at the top. Glued to the floor last week.
Left 167 x Hopped a few inches
122 x 10
132 x 20
2a) Bench Press - Slingshot
315 x 5 x 5r
2b.1) Thumbless Reverse Axle Curls
33 x 3 x 25r
2b.2) Axle Rows
173 x 18, 15, 15, 15 - Going this light and controlled I can really feel it in the lats
Friday, October 19, 2012
Some Bench and a Crusher
October 19, 2012
Before Supper
Decided to hit my bench tonight so I can get out to the Western Canada Arm Wrestling Championships tomorrow. Should be a hoot!
My elbows started to bug me on the bench a bit so I terminated early on the assistance work. This is from the gripper set problems. Jedd is going to review a bunch of our form (there's a few of us with this issue) on TGA (The Grip Authority) and give out some coaching points to try and get this crap cleared up.
On another note I decided to give my 2" FBBC Crusher a whirl tonight for the first time in months and got a 12# PR out of it. I'll take that easy :D
1a) Paused Bench Press
45 x 10, 10
135 x 5
185 x 1
225 x 1
275 x 1
290 x 5 x 1r
1b) 2" FBBC Crusher Pulls
57 x 10
112 x 3
122 x 1
132 x 1
142 x 1
152 x 1
162 x 1/just missed locking with the left
167 x 1/162 x just missed the lockout with the left again
173 x Bolted to the floor
127 x 10, 25
2) Bench Press w/Slingshot
310 x 5, 4 - Elbow got sucky. Maybe if I pounded some ibu first.....
Before Supper
Decided to hit my bench tonight so I can get out to the Western Canada Arm Wrestling Championships tomorrow. Should be a hoot!
My elbows started to bug me on the bench a bit so I terminated early on the assistance work. This is from the gripper set problems. Jedd is going to review a bunch of our form (there's a few of us with this issue) on TGA (The Grip Authority) and give out some coaching points to try and get this crap cleared up.
On another note I decided to give my 2" FBBC Crusher a whirl tonight for the first time in months and got a 12# PR out of it. I'll take that easy :D
1a) Paused Bench Press
45 x 10, 10
135 x 5
185 x 1
225 x 1
275 x 1
290 x 5 x 1r
1b) 2" FBBC Crusher Pulls
57 x 10
112 x 3
122 x 1
132 x 1
142 x 1
152 x 1
162 x 1/just missed locking with the left
167 x 1/162 x just missed the lockout with the left again
173 x Bolted to the floor
127 x 10, 25
2) Bench Press w/Slingshot
310 x 5, 4 - Elbow got sucky. Maybe if I pounded some ibu first.....
Monday, August 6, 2012
Squats & the Crusher
August 6, 2012
Noonish
This week's going to be a bit of a deload. As per Phil's directions I'll hit a few singles and no assistance. I also bumped up my repping weight on the 2" Crusher substantially to stay away from those 25-30 rep sets and get back down to working 10-20 again. I also hit 2 sets this time to give myself a bit more time under tension. I may do 3 sets in the future but we'll see how she goes. My right definitely dominates the 155# with a significant hold at the top. I'm also thinking of throwing some sledge levering back into the routine.
1a) Back Squat
2-3 good long stretches to work at getting the bar into proper position. I've done this for the last month or so and it makes a huge difference. I'll just grab the bar with my squatting grip and relax forward as much as possible. When I'm done I could put the bar probably 6" lower and at least a few inches back from where I normally rack it on my back.
45 x 5, 5
135 x 3
225 x 2
315 x 1
Add Belt
365 x 1
405 x 1
420 x 1, 1, 1, 1
1b) FBBC 2" Crusher
High Pulls
55 x 5
80 x 5
105 x 3
Deads
130 x 1
140 x 1
150 x 1
155 x 1, 1, 1
130 x 10, 10
Noonish
This week's going to be a bit of a deload. As per Phil's directions I'll hit a few singles and no assistance. I also bumped up my repping weight on the 2" Crusher substantially to stay away from those 25-30 rep sets and get back down to working 10-20 again. I also hit 2 sets this time to give myself a bit more time under tension. I may do 3 sets in the future but we'll see how she goes. My right definitely dominates the 155# with a significant hold at the top. I'm also thinking of throwing some sledge levering back into the routine.
1a) Back Squat
2-3 good long stretches to work at getting the bar into proper position. I've done this for the last month or so and it makes a huge difference. I'll just grab the bar with my squatting grip and relax forward as much as possible. When I'm done I could put the bar probably 6" lower and at least a few inches back from where I normally rack it on my back.
45 x 5, 5
135 x 3
225 x 2
315 x 1
Add Belt
365 x 1
405 x 1
420 x 1, 1, 1, 1
1b) FBBC 2" Crusher
High Pulls
55 x 5
80 x 5
105 x 3
Deads
130 x 1
140 x 1
150 x 1
155 x 1, 1, 1
130 x 10, 10
Monday, July 30, 2012
Monday Squats n' Stuff
July 30, 2012
Afternoon
1a) Back Squat
45 x 5, 5
135 x 3
225 x 2
315 x 1
Add Belt
365 x 1
415 x 1, 1, 1, 1
1b) FBBC 2" Crusher
High Row
55 x 10
80 x 5
105 x 3
Deads
130 x 1
140 x 1
152.5 x 1, 1, 1, 1
120 x 25/20
2a) Back Pause Squats
290 x 5 x 4r
2b) Chins
BW x 4 x 2r - Frustrating banging my arms on the plates
2c) Climber Curls - Extensors
10# x 3 x 20r
3) SSB GM's - Squat Stance
245 x 8, 8, 10
4) Simply Horrible Complex (Pushup/Situp/Lunges) - 5 Minutes - 20
Afternoon
1a) Back Squat
45 x 5, 5
135 x 3
225 x 2
315 x 1
Add Belt
365 x 1
415 x 1, 1, 1, 1
1b) FBBC 2" Crusher
High Row
55 x 10
80 x 5
105 x 3
Deads
130 x 1
140 x 1
152.5 x 1, 1, 1, 1
120 x 25/20
2a) Back Pause Squats
290 x 5 x 4r
2b) Chins
BW x 4 x 2r - Frustrating banging my arms on the plates
2c) Climber Curls - Extensors
10# x 3 x 20r
3) SSB GM's - Squat Stance
245 x 8, 8, 10
4) Simply Horrible Complex (Pushup/Situp/Lunges) - 5 Minutes - 20
Monday, July 23, 2012
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
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
Monday, July 16, 2012
A Nice Squatting Day
July 16, 2012
Today's workout felt great for a change. I think largely because it wasn't sweltering hot but it's still very humid. The hide on my back's finally toughening up again and I didn't destroy it with the new bar tonight which is also very nice. Tough concentrating on the squat when my back was a bloody mess.
Squats felt good and strong. I've got a lot more power if I go down past parallel as well. I think I get a lot more glute/hamstring activation down there. The pause squats also felt really good. Last week they were damn near killing me and tonight they were feeling great.
Gail joined me tonight for the Simply Horrible complex. She's pretty sore from it but I might see if she'd like to do it 2-3 times a week for this first bit to build up some general strength. I think she'll really like it :D
Noon
1a) Back Squat
45 x 5, 5
135 x 3
225 x 2
315 x 1
Belt
365 x 1
405 x 1, 1, 1 - Felt nice and easy. I'm running out of time by here but I think the gains will come good without killing myself right now on these. My enthusiasm was definitely up to go get some more squatting before supper by how these felt.
1b) 2" Crusher
High Row - 55 x 5, 80 x 5, 105 x 3, 130 x 3
Deads - 140 x 1, 150 x 1, 1, 1 - Easily add weight next week
Deads - 120 x 20 - All TnG
Before Supper
1a) Back Squat - 3 Second Pause
135 x 3, 3
225 x 1
275 x 4 x 5r
1b) Chins
BW x 7 x 3r
2) SSB GM's
245 x 3 x 6r - I think my neck is going to grow a bunch holding that stinking bar back lol!
3) Simply Horrible Complex (Pushup/Situp/Lunges) - 5 Min.
BW x 18
Today's workout felt great for a change. I think largely because it wasn't sweltering hot but it's still very humid. The hide on my back's finally toughening up again and I didn't destroy it with the new bar tonight which is also very nice. Tough concentrating on the squat when my back was a bloody mess.
Squats felt good and strong. I've got a lot more power if I go down past parallel as well. I think I get a lot more glute/hamstring activation down there. The pause squats also felt really good. Last week they were damn near killing me and tonight they were feeling great.
Gail joined me tonight for the Simply Horrible complex. She's pretty sore from it but I might see if she'd like to do it 2-3 times a week for this first bit to build up some general strength. I think she'll really like it :D
Noon
1a) Back Squat
45 x 5, 5
135 x 3
225 x 2
315 x 1
Belt
365 x 1
405 x 1, 1, 1 - Felt nice and easy. I'm running out of time by here but I think the gains will come good without killing myself right now on these. My enthusiasm was definitely up to go get some more squatting before supper by how these felt.
1b) 2" Crusher
High Row - 55 x 5, 80 x 5, 105 x 3, 130 x 3
Deads - 140 x 1, 150 x 1, 1, 1 - Easily add weight next week
Deads - 120 x 20 - All TnG
Before Supper
1a) Back Squat - 3 Second Pause
135 x 3, 3
225 x 1
275 x 4 x 5r
1b) Chins
BW x 7 x 3r
2) SSB GM's
245 x 3 x 6r - I think my neck is going to grow a bunch holding that stinking bar back lol!
3) Simply Horrible Complex (Pushup/Situp/Lunges) - 5 Min.
BW x 18
Monday, July 9, 2012
Month 2, Day 1 - Squatting
July 9, 2012
Well today's the kick off for month 2 under coach Phil. I wish the weather was a little more cooperative, it's stinking 40'C/104'F according to the humidex and going up. Big time suckage seeings as I'm a guy that finds 22'C getting a little hot lol.
Noon
1a) Squat
45 x 5, 5
135 x 5
225 x 3
315 x 1
Belt
365 x 1
400 x 1, 1, 1 - Got started late. I was also pouring sweat just with the 45. Suckage!
1b) 2" FBBC Crusher
High Row
55 x 10
80 x 5
105 x 5
130 x 3
Deadlift
140 x 1
150 x 1, 1, 1
120 x 15/15
Before Supper
1a) Pause Squat - 3 Seconds on the bottom
135 x 1, 1
225 x 1
275 x 3, 3, 3, 3, 2 - I was going for 20. I think it might be best to stick at this weight until I get my reps. Double check with Phil. My hips are coming up to fast as well.
1b) Chins
BW x 3, 3, 4, 3, 3, 2 - Hard to find room on my rack for these. I may need to think up a solution.
2) SSB GM's
245 x 6, 5, 5
3) Phil's Simply Horrible Little Complex - Pushup/Situp/Lunge - 5 Minutes
BW x 13 - Took it easy and steady. I'll look at pushing it in the weeks to come. The toughest part of this for me being a fat bastard is actually the transitions and not so much the actual exercises.
Another thing I've been playing with is Carb Backloading and it seems to have kicked my fat loss in gear again. I'm eating a ton, plus lots of cookies, pizza and crap on my loads and I've been dropping a pound or two a week again. I think it must have something to do with my hormone regulation and such.
Well today's the kick off for month 2 under coach Phil. I wish the weather was a little more cooperative, it's stinking 40'C/104'F according to the humidex and going up. Big time suckage seeings as I'm a guy that finds 22'C getting a little hot lol.
Noon
1a) Squat
45 x 5, 5
135 x 5
225 x 3
315 x 1
Belt
365 x 1
400 x 1, 1, 1 - Got started late. I was also pouring sweat just with the 45. Suckage!
1b) 2" FBBC Crusher
High Row
55 x 10
80 x 5
105 x 5
130 x 3
Deadlift
140 x 1
150 x 1, 1, 1
120 x 15/15
Before Supper
1a) Pause Squat - 3 Seconds on the bottom
135 x 1, 1
225 x 1
275 x 3, 3, 3, 3, 2 - I was going for 20. I think it might be best to stick at this weight until I get my reps. Double check with Phil. My hips are coming up to fast as well.
1b) Chins
BW x 3, 3, 4, 3, 3, 2 - Hard to find room on my rack for these. I may need to think up a solution.
2) SSB GM's
245 x 6, 5, 5
3) Phil's Simply Horrible Little Complex - Pushup/Situp/Lunge - 5 Minutes
BW x 13 - Took it easy and steady. I'll look at pushing it in the weeks to come. The toughest part of this for me being a fat bastard is actually the transitions and not so much the actual exercises.
Another thing I've been playing with is Carb Backloading and it seems to have kicked my fat loss in gear again. I'm eating a ton, plus lots of cookies, pizza and crap on my loads and I've been dropping a pound or two a week again. I think it must have something to do with my hormone regulation and such.
Friday, June 1, 2012
Time for a Deload - ME Upper Body and Grip
June 1, 2012
Well time for a deload. Second week in a row with crap ME pressing. My body is also feeling beat to crap between those squats and GM's yesterday and for whatever reason my forearm flexors are cooked as well. I ended up playing with my 4" HSS pinch block tonight for the first time in ages and jumped a few pounds since the last time. Depending on how I feel I may do some grip tomorrow but I think I'll leave my back and stuff alone. My lats, rhomboids, traps, lower back, etc. are all pooped and aching from DOMS. I'm also supposed to be getting my chain delivered tomorrow; 5 sets of 5/8" so about 180#. I'm looking forward to throwing this in to help with my pull lockouts. I also received my order from Iron Woody today as well with a full set of both 12" and 20" bands (again to help my pulls).
Noon
2HP 48mm Euro
55 x 5
105 x 5
145 x 3, 3
170 x 1 - Felt like crap and way to tough so I left it be for today.
Before Supper
1a) Bench Press - Ring on Rings
45 x 10
165 x 5
245 x 3, 3
295 x 2
335 x F - Not even close
315 x F - Crap. Deload time. I'll come back and work back up and past in a couple of weeks.
1b) 2" FBBC Crusher
125 x 3/3
135 x 3/3
145 x 3/3
155 x 1/didn't lock out, 1/-
2) 4" HSS Pinch Block
65.2 x f/f, 1/1, 1/1, 1/1
67.6 x 1/didn't lock out
70.4 x f/-
69.0 x 12"/f, 1/-
Well time for a deload. Second week in a row with crap ME pressing. My body is also feeling beat to crap between those squats and GM's yesterday and for whatever reason my forearm flexors are cooked as well. I ended up playing with my 4" HSS pinch block tonight for the first time in ages and jumped a few pounds since the last time. Depending on how I feel I may do some grip tomorrow but I think I'll leave my back and stuff alone. My lats, rhomboids, traps, lower back, etc. are all pooped and aching from DOMS. I'm also supposed to be getting my chain delivered tomorrow; 5 sets of 5/8" so about 180#. I'm looking forward to throwing this in to help with my pull lockouts. I also received my order from Iron Woody today as well with a full set of both 12" and 20" bands (again to help my pulls).
Noon
2HP 48mm Euro
55 x 5
105 x 5
145 x 3, 3
170 x 1 - Felt like crap and way to tough so I left it be for today.
Before Supper
1a) Bench Press - Ring on Rings
45 x 10
165 x 5
245 x 3, 3
295 x 2
335 x F - Not even close
315 x F - Crap. Deload time. I'll come back and work back up and past in a couple of weeks.
1b) 2" FBBC Crusher
125 x 3/3
135 x 3/3
145 x 3/3
155 x 1/didn't lock out, 1/-
2) 4" HSS Pinch Block
65.2 x f/f, 1/1, 1/1, 1/1
67.6 x 1/didn't lock out
70.4 x f/-
69.0 x 12"/f, 1/-
Monday, April 23, 2012
Thick Bar and Fun with Deadlifting
April 23, 2012
Noon
1) Thick Bar - The Linda
Going like crap so I did a quick Crusher dropset.
2" Crusher Dropset - Right straight through then left
Right - 112.5 x 20 to 97.5 x 20 to 87.5 x 13
Left - 112.5 x 20 to 97.5 x 20 to 87.5 x 12
Pumped!!
Before Supper
1) Deadlift
Sumo - DO - 225 x 5
Sumo - DO - 315 x 3
Sumo - AG - 405 x 1
Sumo - AG - 455 x 1
Conv - AG - Belt - 485 x 1
Conv - AG - Belt - 515 x 1
Conv - AG - Belt - 545 x 1
Conv - AG - 435 x 5, 5, 5
2) SSB Eccentric GM's
205 x 8
3) Strict Shrugs
315 x 25
I feel good things are coming my way with the pulls this year :)
Noon
1) Thick Bar - The Linda
Going like crap so I did a quick Crusher dropset.
2" Crusher Dropset - Right straight through then left
Right - 112.5 x 20 to 97.5 x 20 to 87.5 x 13
Left - 112.5 x 20 to 97.5 x 20 to 87.5 x 12
Pumped!!
Before Supper
1) Deadlift
Sumo - DO - 225 x 5
Sumo - DO - 315 x 3
Sumo - AG - 405 x 1
Sumo - AG - 455 x 1
Conv - AG - Belt - 485 x 1
Conv - AG - Belt - 515 x 1
Conv - AG - Belt - 545 x 1
Conv - AG - 435 x 5, 5, 5
2) SSB Eccentric GM's
205 x 8
3) Strict Shrugs
315 x 25
I feel good things are coming my way with the pulls this year :)
Friday, April 20, 2012
Bench and Thick Bar
April 20, 2012
Before Supper
1a) Bench Press - Index on rings
45 x 10
165 x 5
245 x 3, 3
295 x 1
310 x 1
320 x 1
305 x 1, 1, 1
Paused 225 x 10
1b) Thick Bar - The Linda
Hopefully the weather's nice tomorrow and I'll get to use my log bar and do some stone lifting for my assistance and accessory work :D
Before Supper
1a) Bench Press - Index on rings
45 x 10
165 x 5
245 x 3, 3
295 x 1
310 x 1
320 x 1
305 x 1, 1, 1
Paused 225 x 10
1b) Thick Bar - The Linda
Hopefully the weather's nice tomorrow and I'll get to use my log bar and do some stone lifting for my assistance and accessory work :D
Monday, April 16, 2012
Thick Bar and Pulls
April 16, 2012
Noon
1) Thick Bar Focus - The Linda
Before Supper
1) Deadlift - Sumo
225 x 5
315 x 3
405 x 1
455 x 1
475 x 1
Conventional - I Tried my Rehband belt again
495 x 1
515 x 1
535 x 1 - Easy. Redemption for my grinding 530 two weeks ago.
545 x f, f - Weird. My hamstring and ass on the right side started shaking uncontrollably when I got about mid thigh. I felt really strong and that I could've locked them out if it weren't for that crap. Oh well, I'll nail it next Monday :D
495 x 1, 1, 1, 1, 1, 1, 1 + 5 shrugs and a long hold. I think I should add some shrugs maybe to every one of these volume pulls in the future.
2) Dimel Deadlift
205 x 15, 15, 15
3) SSB Chain Suspended GM's - Paused each rep - 1st time
155 x 10
245 x 5 - Hungry so I went and ate.
Noon
1) Thick Bar Focus - The Linda
Before Supper
1) Deadlift - Sumo
225 x 5
315 x 3
405 x 1
455 x 1
475 x 1
Conventional - I Tried my Rehband belt again
495 x 1
515 x 1
535 x 1 - Easy. Redemption for my grinding 530 two weeks ago.
545 x f, f - Weird. My hamstring and ass on the right side started shaking uncontrollably when I got about mid thigh. I felt really strong and that I could've locked them out if it weren't for that crap. Oh well, I'll nail it next Monday :D
495 x 1, 1, 1, 1, 1, 1, 1 + 5 shrugs and a long hold. I think I should add some shrugs maybe to every one of these volume pulls in the future.
2) Dimel Deadlift
205 x 15, 15, 15
3) SSB Chain Suspended GM's - Paused each rep - 1st time
155 x 10
245 x 5 - Hungry so I went and ate.
Sunday, April 15, 2012
POS Thick Bar Workout
April 15, 2012
POS thick bar day. I think any type of exercise other than some steady state cardio would've fared much better. Getting a bit of a bonk today. I'm cutting a bit of food again today as I've been stalled for 3-4 days on my diet.
Thick Bar - the Linda
POS thick bar day. I think any type of exercise other than some steady state cardio would've fared much better. Getting a bit of a bonk today. I'm cutting a bit of food again today as I've been stalled for 3-4 days on my diet.
Thick Bar - the Linda
Friday, April 13, 2012
Bench Press and Thick Bar
April 13, 2012
Noon
1a) Bench Press - Middle Finger on Ring
45 x 10
155 x 5
235 x 3, 3
Wrist Wraps
285 x 1
310 x 1
325 x Barely missed. Locked out the left but couldn't quite with the right.
Wrist Wraps and Original Slingshot
325 x 5, 5, 5 - Paused each rep
1b) Thick Bar - The Linda
I'll do accessory and assistance tomorrow or maybe later today.
Noon
1a) Bench Press - Middle Finger on Ring
45 x 10
155 x 5
235 x 3, 3
Wrist Wraps
285 x 1
310 x 1
325 x Barely missed. Locked out the left but couldn't quite with the right.
Wrist Wraps and Original Slingshot
325 x 5, 5, 5 - Paused each rep
1b) Thick Bar - The Linda
I'll do accessory and assistance tomorrow or maybe later today.
Tuesday, April 10, 2012
Bench Assistance and Accessory
April 10, 2012
Noon
1a) Bench Press
155 x 5
Narrow Grip
260 x 6, 6
Pinkie 1" in from the Rings
260 x 6, 6, 6
1b) Thick Bar - The Linda
Before Supper
1a) EZ Skullcrushers
115 x 8, 8, 8
1b) Band Pressdowns - Hit immediately after the SC sets
MM x 10, 10, 10
2) Coan Rows
285 x 12, 12, 12
275 x 12, 12
3a) Hub Curls
25# x 10, 10, 10
3b) DB Curls - Really focusing on being strict and full supination throughout
40# x 8, 8, 6+2
Noon
1a) Bench Press
155 x 5
Narrow Grip
260 x 6, 6
Pinkie 1" in from the Rings
260 x 6, 6, 6
1b) Thick Bar - The Linda
Before Supper
1a) EZ Skullcrushers
115 x 8, 8, 8
1b) Band Pressdowns - Hit immediately after the SC sets
MM x 10, 10, 10
2) Coan Rows
285 x 12, 12, 12
275 x 12, 12
3a) Hub Curls
25# x 10, 10, 10
3b) DB Curls - Really focusing on being strict and full supination throughout
40# x 8, 8, 6+2
Monday, April 9, 2012
Thick Bar and Light Pull Assistance
April 9, 2012
Before Supper
1) Thick Bar - The Linda
2) Hub Curls
25 x 8/6, 8/8
3) KB Swings
56kg Ader x 15, 15, 15
Finished raking the yard, ~30 minutes.
Before Supper
1) Thick Bar - The Linda
2) Hub Curls
25 x 8/6, 8/8
3) KB Swings
56kg Ader x 15, 15, 15
Finished raking the yard, ~30 minutes.
Saturday, March 10, 2012
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
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
Friday, February 10, 2012
Evening: Bench and Crusher
February 10, 2012
Before Supper
1a) Bench Press - Med
45 x 10
155 x 5
235 x 3, 3
275 x 1
295 x 1
305 x 1
1b) 2" Crusher Pulls
105 x 5
130 x 3, 3
Right 157.5 x 1
Left 147.5 x 1
130 x 9/8
Mentally not there tonight. My biceps were also killing me during the bench so I decided to end it there, do a quick rep out with the crusher and veg.
Before Supper
1a) Bench Press - Med
45 x 10
155 x 5
235 x 3, 3
275 x 1
295 x 1
305 x 1
1b) 2" Crusher Pulls
105 x 5
130 x 3, 3
Right 157.5 x 1
Left 147.5 x 1
130 x 9/8
Mentally not there tonight. My biceps were also killing me during the bench so I decided to end it there, do a quick rep out with the crusher and veg.
Subscribe to:
Posts (Atom)