July 5, 2014
Noonish
Lock and Load
Vertical Hold
25 x 20s
35 x 20s
45 x 20s
55 x 20s - 15s rest - 15s
65 x 2s/20s
Lock Raises
35 x 2 x 10r
L&L Curls
25 x 2 x 8r
DB Wrist Curls w/Manus
85 x 20
95 x 15
Cyplenkov Wrist Curls w/T Handle
22.5 x 3 x 15r
Wrist Rocker on the Table
2.5# x 25
Showing posts with label Wrist Rocker. Show all posts
Showing posts with label Wrist Rocker. Show all posts
Saturday, July 5, 2014
Monday, December 17, 2012
Squats and da Pinchin'!
December 17, 2012
Noon
1) DR Blobbin' w/Blob50
Attempts x 2 - Felt strong and locked on good
Iso's x 4
Drags x 2 x 18r
2) AG Tapping
L Blob 40# x 8, 10, 10
3) Plate Key Pinch Levers
2x2.5# x 20, 20, 30 - Really kept the pinch engaged. No rocking.
Before Supper
Got going and the doubles for the squat felt snappy so I stuck with them rather than triples. Arm got a bit niggled with the 2HP so I stopped the 90%+ pulls and just went to some tapping. Went outside to do my lunges but my fibromangina flared up and I stopped.
1a) Squat - Beltless
45 x 2 x 5r
135 x 3
225 x 1
315 x 1
365 x 1
405 x 6 x 2r
1b) Euro 2HP - 54mm
54 x 2 x 10r
104 x 3
154 x 2
174 x 1
184.6 x 1
AG Tapping
154 x 30
164 x 17
2) Wrist Rocker on the Table
F/E x 70/50, 70/50 - I put the Manus grip on for the second extensor set and wow that hit me. I think I'll do that more. There's about an inch gap at the split when it's on there so it'd be 2.5" or better.
Noon
1) DR Blobbin' w/Blob50
Attempts x 2 - Felt strong and locked on good
Iso's x 4
Drags x 2 x 18r
2) AG Tapping
L Blob 40# x 8, 10, 10
3) Plate Key Pinch Levers
2x2.5# x 20, 20, 30 - Really kept the pinch engaged. No rocking.
Before Supper
Got going and the doubles for the squat felt snappy so I stuck with them rather than triples. Arm got a bit niggled with the 2HP so I stopped the 90%+ pulls and just went to some tapping. Went outside to do my lunges but my fibromangina flared up and I stopped.
1a) Squat - Beltless
45 x 2 x 5r
135 x 3
225 x 1
315 x 1
365 x 1
405 x 6 x 2r
1b) Euro 2HP - 54mm
54 x 2 x 10r
104 x 3
154 x 2
174 x 1
184.6 x 1
AG Tapping
154 x 30
164 x 17
2) Wrist Rocker on the Table
F/E x 70/50, 70/50 - I put the Manus grip on for the second extensor set and wow that hit me. I think I'll do that more. There's about an inch gap at the split when it's on there so it'd be 2.5" or better.
Monday, November 12, 2012
Beltless Day ;) Squats, GM's, Some Light Bench and Stuff
November 12, 2012
Noonish
Well today starts a new training block. A little different than the last few and I'm looking forward to it. Down to 3 days per week plus and arm wrestling day. I decided I'm going to give 'er a while beltless as I don't think I really use one effectively anyways lol!
1a) Rolling Thunder
100 x 5
125 x 1
140 x 1 - Wow this was tough. Still not recouped from Saturday obviously so I decided to leave it alone.
1a) 4" HSS One Hand Pinch
46# x 3 x 8r
1b) Paused Squats - Beltless
I should mention before the bar gets on my back I do some stretching to get it there and some bodyweight squats to get the IT bands limbered up a bit.
45 x 5
135 x 3
225 x 1
345 x 5
2a) Paused GM's - Cambered Bar - Beltless
85 x 3
135 x 3
225 x 3
315 x 3
365 x 3 x 5r - Felt good
2b) Ring Chins
BW (267.4#) x 5 x 3r
3a) Bench - Medium Effort
45 x 10
135 x 5
205 x 3 x 10r
3b) Table Back Pressure/Curl Iso's
Avr Band x 2 x bunch
4) Wrist Rocker - 100r Each Way
Noonish
Well today starts a new training block. A little different than the last few and I'm looking forward to it. Down to 3 days per week plus and arm wrestling day. I decided I'm going to give 'er a while beltless as I don't think I really use one effectively anyways lol!
1a) Rolling Thunder
100 x 5
125 x 1
140 x 1 - Wow this was tough. Still not recouped from Saturday obviously so I decided to leave it alone.
1a) 4" HSS One Hand Pinch
46# x 3 x 8r
1b) Paused Squats - Beltless
I should mention before the bar gets on my back I do some stretching to get it there and some bodyweight squats to get the IT bands limbered up a bit.
45 x 5
135 x 3
225 x 1
345 x 5
2a) Paused GM's - Cambered Bar - Beltless
85 x 3
135 x 3
225 x 3
315 x 3
365 x 3 x 5r - Felt good
2b) Ring Chins
BW (267.4#) x 5 x 3r
3a) Bench - Medium Effort
45 x 10
135 x 5
205 x 3 x 10r
3b) Table Back Pressure/Curl Iso's
Avr Band x 2 x bunch
4) Wrist Rocker - 100r Each Way
Thursday, January 26, 2012
Blobbin', Squattin' and the Saxon
January 26, 2012
Noon
Blobbing with the York
Iso's x 5
Thumb assisted picks 1x side, 1x bottom
Rebounding to failure x 2
Before Supper
1a) Back Squat
45 x 5
135 x 4
225 x 5
315 x 5, 5, 5, 5, 5 Belt & Sleeves
1b) Saxon Bar Pulls - Sumo
155 x 5
180 x 5, 5, 5, 5, 5 + long hold on top of last rep
2) Plate Wrist Curls
25# x 5/5 Top half reps
25# x 5/5 Full Reps w/ assist
3) Wrist Rocker
2.5# x 75 each way, moderate speed
Well deloading tonight so I just went with moderate/medium workload. Squats felt super easy. All reps were rock bottom and I did the first two work sets with a good pause at the bottom.
Saxon bar 2HP felt great. I completed usually the first 3-4 reps of each work set touch and go.
Mad frigging respect to Josh McIntyre and his crazy wrist strength! He's a PL and not a puller and is doing crazy reps with plate wrist curls and plate curls.
Finished off with some wrist rocker work to get some blood into the forearms and to work the wrists a bit.
Noon
Blobbing with the York
Iso's x 5
Thumb assisted picks 1x side, 1x bottom
Rebounding to failure x 2
Before Supper
1a) Back Squat
45 x 5
135 x 4
225 x 5
315 x 5, 5, 5, 5, 5 Belt & Sleeves
1b) Saxon Bar Pulls - Sumo
155 x 5
180 x 5, 5, 5, 5, 5 + long hold on top of last rep
2) Plate Wrist Curls
25# x 5/5 Top half reps
25# x 5/5 Full Reps w/ assist
3) Wrist Rocker
2.5# x 75 each way, moderate speed
Well deloading tonight so I just went with moderate/medium workload. Squats felt super easy. All reps were rock bottom and I did the first two work sets with a good pause at the bottom.
Saxon bar 2HP felt great. I completed usually the first 3-4 reps of each work set touch and go.
Mad frigging respect to Josh McIntyre and his crazy wrist strength! He's a PL and not a puller and is doing crazy reps with plate wrist curls and plate curls.
Finished off with some wrist rocker work to get some blood into the forearms and to work the wrists a bit.
Monday, January 23, 2012
Blobbin', Squats, Mr Saxon and Wrist Rocker
January 23, 2012
Noon
Blobbin'
Iso's w/Blob50 x 4
Rebounding w/Blob x 4 to failure
I was getting some really decent holds on these. Could really feel the pinkies digging in. My left id definitely stronger on wide pinch as well.
Before Supper
1a) Front Squat - Rock bottom
45 x 5
165 x 5
Tried my new Inzer Iron-Z Wraps. First time with knee wraps as well.
245 x 5 Cross&Bow, 5 Tread, 5 Tread
265 x 5 Tread, 5 Tread - Wow! Boing!Can't wait to try these with heavy back squats for singles.
1b) Saxon Pulls - Sumo - Heavy
155 x 5
170 x 3, 3
205 x 1, F Pinch was crap and I was sweating bad. I think I fried my forearms and hands with the Vulcan and WD work yesterday. I think I'll also move my heavy pinch to my heavy squat day and medium with the medium squat day just to keep the reps/supersets balanced.
2) Wrist Rocker
2.5# x F x 75, E x 50
2.5# x F x 75, E x 75
Decided to dig out my wrist rocker and work on some rehab/prehab. Better get on it. Last night I had the TENS on my flexor for my left ring finger as it was tight and bugging me, still is but not to bad.
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