Whooped! Picking Things up and Setting them Down

November 15, 2012
Before Supper

Wow I'm beat to hell from last nights arm wrestling practice but at least it isn't injury type pain, just good ol' adaption! Definitely getting stronger and more confident at the table but I still need a bunch of work to keep honing in my technique. This stuff's a blast!

1) Deadlift
135 x 5
225 x 3
315 x 1
405 x 1
475 x 1

18" Deadlifts - 2 Blocks
495 x 3
545 x 3
565 x 3
Add belt and straps. Arms are freaking sore from arm wrestling.
585 x 3
605 x 3
495 x 9 - Damn I wanted 10 but I freaking worked my guts out for 9 so I feel pretty damn good....then I noticed what was next..Fhaaak!

3) Squats - Beltless - Rock Bottom
45 x 5, 3
135 x 3
210 x 3 x 10r - Not to bad once the first couple of reps were gone but I'm bagged.

4) DB Bench
85 x 10 - That was enough. Arms are killing me so I didn't do any more of these or the chins.

Beltless Day ;) Squats, GM's, Some Light Bench and Stuff

November 12, 2012
Noonish

Well today starts a new training block. A little different than the last few and I'm looking forward to it. Down to 3 days per week plus and arm wrestling day. I decided I'm going to give 'er a while beltless as I don't think I really use one effectively anyways lol!

1a) Rolling Thunder
100 x 5
125 x 1
140 x 1 - Wow this was tough. Still not recouped from Saturday obviously so I decided to leave it alone.

1a) 4" HSS One Hand Pinch
46# x 3 x 8r

1b) Paused Squats - Beltless
I should mention before the bar gets on my back I do some stretching to get it there and some bodyweight squats to get the IT bands limbered up a bit.
45 x 5
135 x 3
225 x 1
345 x 5

2a) Paused GM's - Cambered Bar - Beltless
85 x 3
135 x 3
225 x 3
315 x 3
365 x 3 x 5r - Felt good

2b) Ring Chins
BW (267.4#) x 5 x 3r

3a) Bench - Medium Effort
45 x 10
135 x 5
205 x 3 x 10r

3b) Table Back Pressure/Curl Iso's
Avr Band x 2 x bunch

4) Wrist Rocker - 100r Each Way

Today's Arm Wresting Gym Training

Bench Deload and some AW Gym Training

November 10, 2012
Noonish

Bench Press - Paused
45 x 10, 10
135 x 3
185 x 2
225 x 1
275 x 1
305 x 1

2-3/8" DB Deads
109 x 5
124 x 3, 2, 3, 2

KB Rows - Thumbless
124# x 3 x 5r

Wrist Str. Hammer Curls - Top/Ew
12.5# x Bunch (20-30 reps each way)

Curls Iso's
70 x 2 x 1r

Hook Wrist Curls on the Table
50# x a bunch

Climber Ext Curls
10# x 2 x a bunch

I have a video uploading for Darrin as well. I would've done more iso's and table work but I niggled my arm a tad with my second iso.

Deload Deads

November 9, 2012
Noon

Just a quicky. Still a bit pooped from Wednesday's arm wrestling practice so I threw on the straps for this last set. Felt good as I wasn't overly fired up, just grinding them out.

Deadlifts - CV
135 x 5
225 x 3
315 x 1
405 x 1
505 x 3

Deloading the Shoulders

November 7, 2012
Noon

Some deload work for my shoulders and pressing girdle. Tried to move through this as quickly as possible.

1a) Ring Chins
BW x 5 x 3r

1b.1) Incline KB Press
24k ea x 20, 18, 15

1b.2) Climber Curl Ext.
10# x 2 x 30r

Tonight is some arm wrestling practice.

New Toy - Terminator Handle

I received a fun new training device from "Mighty Joe" Musselwhite a couple of days ago, a Terminator hand and forearm developer. I've played with it a couple of time now and it's awesome!

Deload Squats and Some Thick Bar

November 5, 2012
Noon

Taking this week to do some deloading and see if I can get some of my fire back. Not sure but I might have a bit of a cold too seeings as I'm full of snot. My right arm was killing me after doing those dumbbell lifts as well. Man I hope it clears up soon. I was going to do some chins but not with my arm acting up.

1a) Paused Squats - All Beltless
45 x 5
135 x 3
225 x 1
315 x 1
365 x 3 x 1r

1b) 2-3/8" Dumbbell Picks
80 x 5
100 x 1
120 x 1
130 x 1
140 x hops (actually it'd be about 143# by the scale)
138 x 1, hops

Bench and Some AW Training

November 3, 2012
Noonish

Upper arm is still feeling like crap and it kept me from my bench volume and I didn't feel like rows or chins with it feeling like this. I did some arm work though and probably should've left the bicep iso's alone for today.

1) Bench Press - All long pauses
45 x 5, 5
135 x 5
185 x 3
225 x 1
275 x 1
300 x 5 x 1r

2) Bench w/Slingshot
320 x 4.5 - Arm killed and I couldn't lockout my 5th.

3) 2-3/8" Thumbless/Cupped DB Pulls
80 x 3
100 x 1
120 x 3 x 1r - The first pick righty it popped out at the top, that's why the vid shows me starting with the left. I accidentally cut it out. Man that snap of the fingers when it popped out sure stung.

4) 2.5" Crusher Wrist Curls - Table Start
50 x 20
70 x 10

5) Curls Iso's
60 x 1
70 x 1 - Right just isn't up to it.

6) Wrist Rocker - Table Start
100r Each Way - Get some blood in there

Some Pulls Against Bands

November 2, 2012
Noon

Well I did some pulls against bands at lunch today. They went alright and would have me in around 565-575# beltless. Started doing my assistance work and I just couldn't get in there mentally plus my right arm was (is) bugging me again so I called 'er quits.

Gail also came back down and I had her work on some squats again. Big improvements. Had her do 3 x 5r of just body weight squats then to the bar. Any failure is just mental at this stage and I watched her go from not wanting to hold the bar on her back to doing 5 easy reps. It's coming and I think she'll really enjoy telling negative thoughts to f off and get those successes. Finished with 15 total reps of 24k kettlebell deadlifting (about 3-4 sets).

1) Deadlift against 12" IW mini-bands ~80-85#
135 x 5, 5
225 x 3
315 x 3
405 x 3, 5

2) Front Squat
45 x 3
135 x 3
230 x 3 - Just didn't feel good so I stopped.