Just Gripping

June 12, 2012
Before Supper

I need a lot of food today! My body is reeling from the effects of yesterdays workout lol!

Grippers - MMS
79# IM 1 - 5/5
112# GHP 5 - 3/3, 3/3
Right 142.6# T6 - 6 x 1
Left 130.6# IM 2.5 - 7 x 1
91.2# IM 1.5 - 50/37

Squat Day - Wobble wobble lol!

June 11, 2012
Noon

First day of some new programming and getting back into the squats again.

1) Back Squat
45 x 5, 5
135 x 3
225 x 3
315 x 2
Add Belt
365 x 1
415 x 1, 1 - Not to bad. Lots in the tank to keep getting some rep records each week.

Before supper

1a) SSB Squat
65 x 5
155 x 3
245 x 2
Add Belt
295 x 1
365 x 2, 2, 1
265 x 10, 8, 8, 4 - I think if I didn't hit those heavier sets I'd be doing 12-15 rep sets on these easy.

1b) Axle Rows - Squeezed the top of each one
183 x 11 x 5 - Too easy

2) SSB GM's
225 x 5, 5, 5, 3, 3 - Kept them nice and crisp

3) KB Side Bends - Monkey Grip - 2" Handled Ader
56k/124# x 10, 10, 10

Some Pressing and Rows Stuff

June 8, 2012
Before Supper

On my bit of a deload week and looking forward to kicking off some new programming next week to get things changed up a bit.

1a) Swiss Bar Bench Press w/Chain (36# per set)
40 x 8
130 x 5
130+1(166#) x 5
130+2(202#) x 5
130+3(238#) x 5, 5, 7 - Worked the tri's good. Really have to make sure I'm tight and tracking the bar straight.

1b) Axle Pendley Rows
123 x 8
173 x 12, 15, 15, 15, 15

2a) Thumbless Reverse Axle Curls
53 x 15, 10

2b) Tate Press
40e x 15, 15

3) DB Rows - Strapped
112.5# x 30/30

Holy crap are my arms and back pumped! My forearms were like freaking balloons baby!

Squats, Assistance and a Nice 2HP PR

June 7, 2012
Noon

1a) SSB Squats
65 x 5
155 x 5
215 x 5
255 x 3
300 x 2
Add Belt
350 x 1
385 x 1, 1 - Wow! These were way tougher than they should've been. I guess not using the bar since November for any singles. Just looked back through my log and my 1RM PR with it was 405# last August after I'd been using it for 3-4 cycles of 5/3/1. I don't think it'll take to long to pass those #'s. I didn't do a drop set as I was out of time during my lunch hour.

1b) 48mm Euro 2HP - All TnG
55 x 10
105 x 5
145 x 3
175 x 3, 3, 3, 3 - These started off really tough but then I got my form right and they were flying up.
195 x 1 - Really happy with this. Getting pretty damn close to 200#. I weighed it while it was still together on my digital scale before my evening workout and it was 194.4# so close enough.

Before Supper

1a) SSB GM's
155 x 5
205 x 5
245 x 5, 5, 5 - Used last weeks 315# as a base for Prilipin.

1b) IM Hub Lifts
40 x 3/3
45 x 2/2
51.2 x 1/1
53.4 x 1/1
56.2 x 1/f
Drop sets
Right - 50 x 4, 40 x 8, 30 x 18
Left - 50 x 2, 40 x 10, 30 x 15 - Holy crap these drop sets pumped up my hands and arms!

2) Ab Wheel
BW x15, 15

3) DU Bending - BB Cordura
IM Blue x 3
6" gr8 x OUCH!! Need to get back at this too lol!

4) Reverse Bending - FBBC 1" Suede
6" gr8 x Demolished. As it should be.

Pinch



Reverse Bend

195# 2HP - Euro Replica

Nice unexpected PR for me today and gets me another step towards 200# and playing with the big kids :D




 

Some Grippers and Thickbar

June 6, 2012
Noon

Grippers - MMS
79# IM 1 - 5/5
112# GHP 5 - 3/3, 3/3
Right 138.4# GHP 6 - 10 x 1 *Time for another jump up
Left 130.6# IM 2.5 - 3 x 1 *Elbow niggled from yesterdays bend so I stopped. Felt strong though.
91.2# IM 1.5 - 40/35

2-3/8" DB Rows
125# x 1/1, 2/1, 3/2, 1/1, 2/1, 2/1, 1/1, 1/1

Looking forward to pushing some squats tomorrow!

A Quick Bench Volume Day

June 5, 2012
Noon

Bench Press - Narrow Grip
165 x 5
265 x 5
245 x 5, 5, 5, 5

Reverse Bend - DH Wraps
6" x 1/4" gr8 3-4h 35'

First time going with a narrow grip in a while. 265# felt heavier than it should've so I dropped back to 245#. 245# was still a bit akward just getting used to the bit of a form change again but it settled in by the 3rd and 4th sets and I was working my leg drive better again.

My back's still cooked a bit from yesterday and the bit of DB rowing I did on Sunday so I figured I'd leave it be. Might hit some grippers and blobbing later tonight.

Pulls and Supplementary Work

June 4, 2012
Noon

Warm-up with CV Deads
135 x 5
225 x 5
315 x 2
405 x 1
455 x 1

Rack Pull - Below the Knees
495 x 1
545 x 1
585 x 1
605 x F

Add Belt
605 x 1
635 x 1
655 x F

Remove Belt
515 x 3.5 - I was standing to close and had my shoulders over the bar a bit. Hands were starting to feel chewed up as well.


Before Supper

1) RDL's
225 x 5
315 x 3 x 10

2) Shrugs - w/hip ext
495 x 8-9 x 3

3) Standing Band Crunch Circuit - Neutral/RL Forward/LL Forward
Green/Avr x 25EW x 2 Circuits (150 total reps)

Quick Press and Pull

June 3, 2012
Afternoon

Did a quick press and pull workout. Lost my form when my butt slipped a bit at 205 so I stopped it there. First time overhead pressing in a bit so I've got some stuff to clean up and get my groove back with.

1a) Seated BB Shoulder Press
45 x 10, 10
135 x 3
165 x 1
185 x 1
195 x 1
205 x 1
165 x 3, 3, 3

1b) DB Row - No Straps - Fairly Strict
112.5 x 15, 15, 15, 15

Time for a Deload - ME Upper Body and Grip

June 1, 2012

Well time for a deload. Second week in a row with crap ME pressing. My body is also feeling beat to crap between those squats and GM's yesterday and for whatever reason my forearm flexors are cooked as well. I ended up playing with my 4" HSS pinch block tonight for the first time in ages and jumped a few pounds since the last time. Depending on how I feel I may do some grip tomorrow but I think I'll leave my back and stuff alone. My lats, rhomboids, traps, lower back, etc. are all pooped and aching from DOMS. I'm also supposed to be getting my chain delivered tomorrow; 5 sets of 5/8" so about 180#. I'm looking forward to throwing this in to help with my pull lockouts. I also received my order from Iron Woody today as well with a full set of both 12" and 20" bands (again to help my pulls).

Noon

2HP 48mm Euro
55 x 5
105 x 5
145 x 3, 3
170 x 1 - Felt like crap and way to tough so I left it be for today.

Before Supper

1a) Bench Press - Ring on Rings
45 x 10
165 x 5
245 x 3, 3
295 x 2
335 x F - Not even close
315 x F - Crap. Deload time. I'll come back and work back up and past in a couple of weeks.

1b) 2" FBBC Crusher
125 x 3/3
135 x 3/3
145 x 3/3
155 x 1/didn't lock out, 1/-

2) 4" HSS Pinch Block
65.2 x f/f, 1/1, 1/1, 1/1
67.6 x 1/didn't lock out
70.4 x f/-
69.0 x 12"/f, 1/-