333 Shoulders & Grip

May 16, 2011

333 Shoulders & Grip

Started the 531 Powerlifting cycle (or my best guess of it without the book being out yet)

1a) Seated BB Shoulder Press

45 x 10

95 x 10

135 x 3

145 x 3

165 x 3

175 x 1

180 x 1

185 x A I jumped in to quick. Should've waited another minute or so.

1b) Vulcan MMS - Wasp

4 x 5/5

7 x 3/3

10 x 2+1a/1+2a

11 x 1a/1a

9 x 12+n/9+n

1c) Band Pulldowns

Green x 20, 20, 20

2) Assisted Blob attempts + negs

50# York x 1/1, 1/1, 1/1, 1/1 The first two felt super strong. I barely had to touch it at all :-)

3a) Climber 2HP

150 x 4, 3, 4, 4

3b) Shoulder Shocker

45 & 15's x 10, 10, -, -, Left shoulder wasn't feeling right so I left well enough alone for now.

3c) Band Hammer Curls

Monster Mini x 25, 25, 25, 30

3d) Band Tricep Pressdowns

Monster Mini x 25, 25, 25, 30

3e) Hercules Bar Flexor Curls - Top Range (Brent Barbe style)

35 x 25, 25, 25, 30

3f) Guillotine Machine Negatives

2 Hand Stand on Plates + 90 x 1

2 Hand Stand on Plates + 135 x 1

1 Hand Stand on Plates + 160 x 1/1

1 Hand Stand on Plates + 200 x 1/1 These felt really good one handed with the 200# of plate. I was good for about 10 seconds or so. I'll think this is where I'll start with this movement.

Started the Animal Rage pre-workout supplement today and I love it so far. No jitters, no gas or needing to crap, just focus.

Deload Squats and Bench plus Grip

May 14, 2011

Deload Squats and Bench plus Grip

1) SSB Squat

65 x 5

155 x 5

190 x 5

225 x 5

Went and had lunch with the wife. I was running late and my timing was all buggered up.

1a) SSB Wide Stance Standing GM's

65 x 10

115 x 10, 10, 10, 10, 10

1b) Vulcan MMS

Wasp 4 x 3/3, 10 x 3/1+2a, 3/3a, 3/1+2a, 3/3a

2a) Bench Press

45 x 10

95 x 5

135 x 5

155 x 5

2b) 2-3/8" Dumbbell Rows

82 x 10, 10, 10, 10

3a) Band Hammer Curls

M. Mini x 25, 25, 25

3b) Band Tricep Pressdowns

M. Mini x 25, 20, 20

3c) Blob Assist Lifts plus Negs

Blob50+5# x 1/1, 1/1, 1/1

I love the feel of the SSB! I can't wait to start tossing some weight on it after todays deload day. One thing I noticed as well with this being my first time back with bar GM's in quite some time is they sure hit my hamstrings today! I had to put some horse sauce on after the first set. I'm just keeping them light for now and going to keep building up the rep work with them.

Those thick handled rows sure hit my lower arms good. My thumbs and flexors really got nailed, I can still feel the pump in them. And because of them I felt weak as a kitten doing those weighted blob negs.

Another point of note is my elbows feel awesome and strong and I'd say it's directly related to both the band work and the Animal Flex. If you've got problems with your tendons or joints you should give it a try. I've also got some Animal PM recovery paks coming in to try as well.

Deload Deads

May 11, 2011
Deload Deads

DO Sumo Axle Deads
213 x 3
263 x 2
273 x 1
283 x 1
293 x 1
298 x not quite lockout
273 x 1
283 x 1, 1
293 x 1, 1

Standing Crunches
Green/Average x 20, 20, 20

I didn't want a big workout tonight as I wanted to share a nice supper with my wife :-)

Deload Shoulders

May 9
Deload Shoulders

1) Seated BB Press
45 x 10
70 x 5
80 x 5
100 x 5

2a) Vulcan Parallel Set - Wasp
4 x 5/5
7 x 6/6
8 x 3/3
9 x 3/1+2a

2b) Blob Assists and Negs
50# York x 1/1, 1/1, 1/1, 1/1

3a) Euro @ 54mm
98 x 5
148 x 3, 3, 3
153 x 4
158 x 3

3b) Band Hammer Curls
Monster Mini x 25, 25, 25, 25, 25

3c) Band Tricep Pressdowns
Green/Average x 20, 20, 20, 20, 20

4a) Shoulder Shocker
45 & 15 x 15

5) Hercules Bar Weight Towards Wrist Curls
25 x 20, 25, 25

Well I really like those wrist curls! Thanks to Brent for putting a vid up of them!

2HP Variables Done:
Armpit/Lat Tension
Left Leg Staggered Forward
2" Wide
Splay Fingers
Try to Split Plate
Head Forward

110506 PR Squat 415

110506 HOSS #3 Cert Prep

110506 More HOSS 3 Practice

531 Squats and Grip

May 6, 2011

531 Squats and Grip

1a) Squats

45 x 5

135 x 5

225 x 3

285 x 5

320 x 3

360 x 1

385 x 1

415 x 1 PR

1b) 1" Block Set Grippers

IM 2.5 x 3/3

IM 3 x 2mm/4mm, 1mm/2mm, 1mm/2mm, 2mm/4mm

2a) Blob Assists and Negs

50# York x 1/1, 1/1, 1/1, 1/1

2b) Choked Grippers

R - BBE @ 18mm x 1, 1, 1, 1

L - Thor GM @ 21mm x 1, 1, @ 18mm x 1, 1

3a) Band Hammer Curls

Mega-Mini x 20, 25

3b) Band Pressdowns

Mega-Mini x 20, 25

4) gr8 1/4" x 6" Reverse Attempt x 7 degrees in 2 hits

Nice hitting the squat PR, I probably could've gotten more but was satisfied with that. The 1" block set grippers were feeling strong and some more set work with the block I'll probably have it. It was also nice putting a wobble into that gr8 reverse. I know now that it's right around the corner.

Another thing is my elbow feels awesome. I'd say it's directly related to the band work and taking the Animal Flex paks.

531 Bench & Pinch

May 3, 2011

531 Bench and Pinch

Bench Press

45 x 10

135 x 5

195 x 5

225 x 3

245 x 1

275 x 1

305 x 6"

295 x 1 Tied with old PR

300 x 4"

Euro 2HP set at 54mm

98 x 5

148 x 1

168 x 1

178 x 1 New PR & New Width

188 x Glued to the floor

178 x 4"

Blob Assisted Picks Plus Negs

50# York x 1/1, 1/1, 1/1 Right is feeling stronger every time

2 x 45's Assisted Picks Plus Negs

1/1, 1/1 Right can hold at the top for a second or two

One Handed Climber Picks - 50mm

75# x A few

Vulcan MMS Wasp @ 12 x 2mm/0.25"

531 Deads

May 1, 2011

531 Deads

Man I love deadlifting! 

1) Conventional Deads

135 DO x 5

225 DO x 5

315 DO x 5

385 DO x 3

425 AG x 1

455 AG x 1

515 AG x 1 PR

2a) DO Axle Deads CV

213 x 3

263 x 1

283 x 1

293 x knees

283 x 1 + long hold

293 x 1

298 x knees

2b) Green/Average Band Standing Crunches

20, 20, 20, 20, 20

2c) Heavy Hammer U/R Deviations

10# x 8, 8, 8

3) Assisted Blob Picks and Holds

50# York x 1/1, 1/1, 1/1, 1/1

4) Fought my unfinished 26" x 5/8" HRS for a bit

5) 2-3/8" Dumbbell Attempted Picks

123# x 1/1, 1/1, 1/1

Well a few things; very pleased with getting a pull PR, less pleased about my iPhone not recording it. It went up pretty easily and had me thinking I would try 525 tonight as well but I decided to let it be and be happy with the PR. I think I could've fought the 525 up but my left ham just had a weird feeling to it, not hurt, just off a bit so rather than risk injury I'll go for singles again in another month.

I'm also pleased with the axle. Never went over 300 but I think I can shortly again. I really need to get going on the heavy singles again and running the Ben wave for it as it worked well last time.

Blob picks I amazed myself with the first lift with the right. It felt good in my hand, assisted it up and held it for probably 4-5 seconds. Felt great :-)