Saturday, August 6, 2011
Axle Deads for Reps Note
Just thought I'd make a quick mention here on something that seems to have really hit my forearms. Yesterday when I was doing my double overhand axle deads I made a point of stopping each rep about 2" from the floor and reversing it quickly. I kept the overall volume down as I had some bending to get done for the Diesel Crew Weekly Challenge but my flexors still got a pretty good workout. I think the time under tension plus the overload from the quick reversal is what hit them nice and hard.
Friday, August 5, 2011
555 Deads, Axle and Reverse Bending
August 5, 2011
555 Deads, Axle and Reverse Bending
1a) CV Deads
135 DO x 5
225 DO x 5
315 DO x 5
365 AG x 5
415 AG x 5 Stopped at 5 so I'd have some gas for the bending
1b) Standing Band Crunches
Average x 15, 15
2) Reverse in Single Suede
6" x 5/16" HRS - Blew through it
3) DO Axle Sumo Deads - Stopped each rep 2" off of the floor
213 x 10, 10
4) Reverse in Single Suede
Red Nail - 4' to 27' in 2 hits
Red freaking gets crushed next time we meet up!!!
Wednesday, August 3, 2011
555 Seated Press, Wide Pinch & Reverse Bending
August 3, 2011
555 Seated Press, Wide Pinch & Reverse Bending
1a) Seated BB Press
45 x 5
95 x 5
125 x 5
145 x 5
165 x 8 (209)
125 x 13
1b) Band Pulldowns
Average x 15, 15, 15, 15, 15
2a) Seated BB Press
115 x 10, 10, 10, 10, 10
2b) Wide Pinch
L50 x A/A, A/A
50# Hex x A/A
4" HSS Trainer
61.4 x 1/1
64 x 1/1
66.4 x 1/2"
68 x 4"/-
3) Reverse Bending
6" x 5/16" - Wobble. Felt like CRS but it's unidentified.
Red Nail - Decent Wobble. If it was squat day or a non-core day I might have gotten it. Almost had a good ol' brown out hahaha :lol:
6 x 5/16"
Red
Monday, August 1, 2011
333 Squat, Pinch and Reverse Bend
August 1, 2011
333 Squat, Pinch and Reverse Bend
1a) SSB Squat
65 x 5, 5
155 x 5
245 x 3
280 x 3
315 x 9 (409)
1b) Wide Pinch
L40 x 5/5
L45 x 5/3, 5/4
L50 x A/A
Blob x A/A, A/A
2a) Oly Bar Squat
225 x 5, 5, 5
2b) 2HP @ 54mm Euro
107 x 3
127 x 3
147 x 3
162 x 3, 4, 4 to 127 x 12
2c) Crunches
BW x 20, 20, 20
3) Reverse Bend in Singles
gr8 to 40' PR
Man, squats felt awesome! I think I was good for maybe 2 more but I was feeling a bit light headed so I terminated the set. Holy frickin' cardio! Hahaha!
I went back to the Oly. bar for my assistance squats and man my shoulders and wrists aren't up to it. They've lost a lot of flexibility. I'll have to keep that regular bar in for a while to make sure I don't lose all of my flexibility in them.
Two hand pinch felt really strong and I'll be upping the weight again.
Stoked with killing the gr8. I took some of Jedd's suggestions to heart and I think they helped push me a bit further. Thanks bud.
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