555 Bench

April 15, 2011


1) Bench Press
45 x 10
135 x 10
170 x 5
195 x 5
220 x 10 (300)

2a) Bench Press
155 x 10, 10, 10, 10, 10

2b) DB Row
112 x 10, 10, 10, 10, 10

3) Mega Mini High Speed Hammer Curls - Pre/Rehab
20, 20, 20, 20

Man my upper body is blowd up real goood!

555 Deads

April 13, 2011
555 Deads

Hang Cleans
135 x 3
155 x 3
175 x 3
195 x F I wasn't feeling to snappy

CV Deads
285 DO x 5
330 DO x 5
375 DO x 5, RG x 5 (500)

DO Axle Shrugs
213 x 18, 15

Crunches
BW (257) x 20, 20

555 Shoulders

April 11

555 Shoulders

 

Took a #2 and a #3 gripper to work today but forgot chalk.

 

1" Block set

#2 x 2/2

#3 x 3 each hand. I had to force them all shut and gimped my elbow. I should've left them alone for the day.

 

 

After Work

DB Seated Shoulder Press

55 x 5

60 x 5

70 x 10 (95)

 

Attempt a red nail reverse. Nope and really made my elbow scream. I need some healing time.

 

Didn't do my chins because of the elbow pain.

 

Zottman DB Curls

25# x 20, 20, 15

 

Shoulder Shocker

45# Plate and 15# DB's x 9, 9, 9

Some Grip Active Recovery

April 10, 2011

 

All gripper work done with a 25mm block set

 

IM 1 - 5/5

IM 2 - 2/2

IM 3 - 4mm/-

Did these late after supper and wasn't feeling to damn peppy. It was just done for recovery anyways.

 

Pony clamp with a ton of rubber bands. 2HP plus a good squeeze with every close.

25, 25, 15, 15

 

Pony clamp one handed closes plus assists and negs

1/1, 1/1, 1/1, 1/1

More Active Recovery

April 7, 2011

I had a couple hour drive so I took along my IM 1 for some active recovery for my crush.

TNS
IM 1 x 10/10, 10/10, 10/10

Inverted Closes
IM x 10/10, 10/10

April 8, 2011

Active Recovery Bench

Bench
45 x 10
105 x 5
130 x 5
155 x 5

Wrapped up a FBBC 1/4" x 7" square and reversed it 80 degrees or so in one big hit. Very happy :-)

DB Row
50# x 25, 25

DB Skullcrusher
25# x 25

DB Zottman Curl
25# x 20

110408 7" x 1/4" FBBC Square Reverse

Active Recovery - Pulls

April 5, 2011

1) DO CV Deads

135 x 5

175 x 5

215 x 5

260 x 6

2a) DO Axle Shrugs

213 x 10, 10, 10, 10, 10

2b) Crunches

BW x 15, 15, 15, 15, 15

Active Recovery - Shoulders

April 4, 2011

 

Seated DB Press

35 x 5

40 x 5

50 x 5

 

Towel Chins

BW (258) x 3

 

Zottman Curls

25 x 15, 15, 15 I played like a bodybuider with this, really contracting the bicep. Fhak what a pump! Hahaha! Elbows are feeling great.

 

Mini Band De-Loaded Blob Pick and Holds

50 x 3/2, -/1, 1/1, 1/1

 

Shoulder Shocker

45# & 15# x 8, 8, 8

Man these pump up the shoulders!

 

Wrist Developer

April 3, 2011

David Horne's Wrist Developer

Orange Spring (OS)

OS 1 x 5/5

OS 4 x 5/5

OS 7 x 1/1 

Wrist Rocker 2.5# x 50EW

OS 10 x 1/1

Wrist R. 2.5# x 50EW

Black Spring (BS)

BS 6 x -/-

Wrist R. 2.5# x 50EW

BS 4 x -/1

Wrist R. 2.5# x 50EW

BS 5 x -/1

Wrist R. 2.5# x 50EW

BS 6 x -/- Left was a near miss

Wrist R. 2.5# x 50EW

Elbows were bothering me a bunch so I filled the sink with ice water and gave them a soak and put on my elbow sleeves.

Week 3 - Squat 531

April 1, 2011

Foam roll. I've actually done this my last 2 squat and pull days as well.

Squat
45 x 5
135 x 5
225 x 3
275 x 5
310 x 3
350 x 6 (420)

175 x 10, 10, 10, 10, 10

Vulcan Parallel Set, Black Spring
Lvl 3 x 5/5
Lvl 6 x 5/5
R Lvl 9 x 11+n, 6 x 5+n
L Lvl 9 x 9+n, 6 x 5+n

L Blob Pulls
45EW x 5/5

Hula
2x25's x 11, 9, 8

All grip work was done between squat sets. The grip work ended up tightening up my wrists quite a bit so it kept becoming more and more difficult to grasp the bar properly for squatting. I ended up waking up in the middle of the night with both rotator cuffs bothering me and my upper back. I think this was all due to losing the flexibility in my wrists/hands which just forced my shoulders and upper back to compensate more. I think I just need to work on more flexibility in general.