Certed my FBBC 6.5" x 1/4" Square Reverse Bend

fatbastardbarbellco.com REVERSEBENDCERTS

531 Squats, 2HP & 2" V-Bar

June 10, 2011
531 Squats, 2HP & 2" V-Bar

1a) SSB Squat
65 x 5, 5
115 x 5
155 x 3
205 x 3
250 x 5
280 x 3
315 x 5 (367)

1b) 2HP 54mm Euro
98 x 5
148 x 1
158 x 1
168 x 2", 2", -
158 x 1
168 x 1
183 x -
179.4 x 2", 1"
178 x 1
179.4 x -
177.8 x 2"
168 x 1
173 x 1
178 x 1
183 x -

2) Hubbing
45 x 1/1
50 x 1/1
60 x 2"/-
62.5 x 1/-
65 x a bunch of hops and tries

3) 2" V-bar
115 x 1/1
160 x 1/1
205 x -/-
180 x 1/1
190 x 1/1
200 x -/-
195 x 1/1"

4) KB Swings
124# Ader Bell - Huge Handle
BH x 10
AH x 5/5, 5/5
Very minimal rest. These are going in on all lower body days for a while.

Almost forgot I did a bunch of 50# York blob assisted lifts and holds aas well.

531 Bench Press, Grippers and 2HP

June 8, 2011
531 Bench Press, Grippers and 2HP

1a) Bench Press
45 x 10, 10
135 x 5
205 x 5
230 x 3
255 x 5 (297)

1b) Vulcan Black Spring - Parallel
L3 x 3/3
L6 x 1/1
L9 x 1/1
Right L11 x 4, FBBC 4X x A, A
Left L10 x 4

2a) Bench Press
165 x 10

2b) DB Row - Flat Back
162 x 5/5, 5/5, 5/5

2c) 2HP Euro Devise at 54mm
98 x 5
148  2
168 x 1
178 x 2"
172.8 x 1
177 x 1
182 x -

Went back to my old stiff 1-1/4" bar for benching and it feels good. My left elbow was NFG from setting the gripper for my right. It stopped my gripper work tonight plus my bench work. I'm sure I would've gotten 1-2 more reps at 255 plus I would've completed my assistance bench work. My next 1-2 gripper workouts I'll use choked grippers as they don't aggravate the elbow. Another thing I noticed when trying my 4X after using the Vulcan so much is that because of the handle length difference on the Vulcan my fingers were way to far down for a TSG and my pinkie was slipping off. I'm sure I've got the power for the 4X now just the setting difference buggered me plus the elbow crap.

Pretty happy with the 177# on the 2HP as my contest max last year was 178# and that was without tight flexors, gammy elbow, etc. and a different width. I'm confident for 200# this year.

DieselCrew.com Grip Strength Challenge -- Two Hands Pinch

110606 One Hand Axle Deadlift 163#

HG 400 Gripper Narrow Set

531 Deads, Thickbar and Pinch

June 6, 2011

531 Deads, Thickbar and Pinch

CV Deads

135 DO x 5

225 DO x 5

315 DO x 2

350 DO x 5

395 DO x 3

445 DO x -, AG x 5 (519)

Played with my new HG400 in between a couple of the sets and did a few deep set closes. Man is that thing heavy!

One Arm Axle Pulls

123 x 1/1

143 x 1/1

173 x Under knees/Hop, H/H, H/-

163 x 1/1, 1/1, 1/1

Probably would've went better without the deads....maybe.

50# L Blob the easy way. A bunch of attempts and a couple of full picks. Some really good holds at the top with each hand.

2 - 35's x 1/a, 1/a, 1/a, 1/a

DO BB Rack Lockouts and holds

455 x -

405 x -

Nothing. My hands were fried and I needed to cook the family some supper. Happy with tonights pinching.

HG 400 Close: http://youtu.be/JX-ma8ayUao

One Hand Axle Pull 163#: http://youtu.be/t5J3RAUZ3P8

531 Shoulder Press, Pinch & Thickbar

June 3, 2011
531 Shoulder Press, Pinch & Thickbar

1a) BB Seated Shoulder Press
45 x 10, 10
95 x 5
135 x 5
155 x 3
175 x 3 (193)
185 x 1

1b) L Blob
40# warmup
50# x hop/a, a+n/a+n, h+a+n/a+n, h/a+n, a+n/a+n, 12"/a+n, a+n/a+n

2a) Seated Barbell Shoulder Press
115 x 10, 10, 10, 10, 10

2b) Band Pulldowns
Green x 15, 15
2 x Green x 10, 10, 10

3) RT Pulls
135 x 3/3
145 x 1/-
157 x -/-

Hands were feeling fried.

4) Reverse Bend
FBBC 6.5" x 1/4" Square CRS Single Leathers x 1

Swanson Pyramid of Greatness

555 Squat, Gripper & RT

June 1, 2011

555 Squat, Gripper & RT

1a) SSB Squat

65 x 5

155 x 5

215 x 5

250 x 5

280 x 5

1b) Vulcan Parallel - Black Spring

3 x 5/5

L8 x 2/2

Right L11 x 1, 4+1a, 3+2a, 3+2a

Left L10 x 1, 2+2a, Stopped here due to bicep/elbow

2a) SSB Standing GM's - Alt stance each set (wide, narrow, wide, etc.)

125 x 10, 10, 10, 10, 10

2b) Standing Band Crunches

Average x 20, 20, 20, 20, 20

2c) Rolling Thunder Pulls - Right Only

112 x 5

132 x 2

152 x 1 PR

157 x 2" 

154.5 x 2", 1 PR

159.5 x 2"

157 x hop

2d) Band Hammer Curls

MM x 30, 30, 30, 30

2e) Band Pressdowns

MM x 30, 30, 30, 30

Squats felt good. I'm finding it pretty easy to hit depth nice and solid. That SSB sure is different but I'm enjoying it and hoping that it's got good carry over to my regular squat.

I'm also pretty pleased with how the Vulcan has been coming along lately, especially seeings as I've been tossing in a few more rep sets in here and there and not just going for singles all of the time.

I also PR'd my RT lift without directly training it. I'm sure it's due to my constantly improving thumb and flexor strength.