Here's a pic of the new bar in front of my Rogue bar. Notice the difference in length, thickness and the freaking knurling lol!
Monday, January 21, 2013
Okie Deadlift Bar
Here's a pic of the new bar in front of my Rogue bar. Notice the difference in length, thickness and the freaking knurling lol!
Friday, January 18, 2013
Pulls, Bench and KB Ripping My Lungs Out
January 18, 2013
Before Supper
Well I used a couple of PC's workouts just to finish out the week before I get my new workload off of Phil. I planned on doing some medium arm work after this but I was cooked enough after the kettlebells. Sucking wind and my heart was pounding big time! Looks like some GPP needs back into the mix.
Oh well, I can always use a bit more recovery. Going to do some more arm wrestling on Sunday with a few guys so I need to heal up.
1) Deadlift
225 x 5
285 x 4
345 x 3
405 x 2
455 x 1
485 x 1
505 x 1
455 x 3
2) Bench Press - Narrow Grip
45 x 5
135 x 5
185 x 5
205 x 4
230 x 3
255 x 2
275 x 1
285 x 1
305 x 1
255 x 6
3) KB Clean + Front Squat - Long Cycle
2x32k x 5, 4, 3, 2, 1
Before Supper
Well I used a couple of PC's workouts just to finish out the week before I get my new workload off of Phil. I planned on doing some medium arm work after this but I was cooked enough after the kettlebells. Sucking wind and my heart was pounding big time! Looks like some GPP needs back into the mix.
Oh well, I can always use a bit more recovery. Going to do some more arm wrestling on Sunday with a few guys so I need to heal up.
1) Deadlift
225 x 5
285 x 4
345 x 3
405 x 2
455 x 1
485 x 1
505 x 1
455 x 3
2) Bench Press - Narrow Grip
45 x 5
135 x 5
185 x 5
205 x 4
230 x 3
255 x 2
275 x 1
285 x 1
305 x 1
255 x 6
3) KB Clean + Front Squat - Long Cycle
2x32k x 5, 4, 3, 2, 1
Monday, January 14, 2013
Quick Squat Workout
January 14, 2013
Before Supper
Work is still stupid busy. Just needed a quick squat workout, then eat, then right back to work tonight. This is the first heavier squats I've done in about 3 weeks. Surprisingly my IT bands and elbows were limber right off the bat and I didn't need any stretching. Cool.
Just used the first week of phase 3 of PC's workout. Hands and forearms are to fried to bother with any of that. Hopefully get back to some table time this week as well.
Squats - No-No-No
45 x 4, 3
135 x 3
235 x 5
275 x 4
315 x 3
350 x 2
365 x 1
385 x 1
410 x 1
Paused Squats - NNN
305 x 1 x 5r
Before Supper
Work is still stupid busy. Just needed a quick squat workout, then eat, then right back to work tonight. This is the first heavier squats I've done in about 3 weeks. Surprisingly my IT bands and elbows were limber right off the bat and I didn't need any stretching. Cool.
Just used the first week of phase 3 of PC's workout. Hands and forearms are to fried to bother with any of that. Hopefully get back to some table time this week as well.
Squats - No-No-No
45 x 4, 3
135 x 3
235 x 5
275 x 4
315 x 3
350 x 2
365 x 1
385 x 1
410 x 1
Paused Squats - NNN
305 x 1 x 5r
Sunday, January 13, 2013
Some AW Gym Training
January 13, 2013
Before Supper
2-3/8" DB Rows
105 x 3 x 5r
V-Handle Manus Pulldowns - AW
160 x 4 x 20r
Tower Hammer Iso's - Front
25 x 30s-30s-30s, 60s
Rocking DB Curls
70 x 4 x 4r
Tower Hammer Iso's - Back
35 x 30s-30s-30s-30s
DB Partial Preacher Curls
90 x 4 x 8r
1-Arm High Cable Wrist Curls
35 x 3 x 15r
Before Supper
2-3/8" DB Rows
105 x 3 x 5r
V-Handle Manus Pulldowns - AW
160 x 4 x 20r
Tower Hammer Iso's - Front
25 x 30s-30s-30s, 60s
Rocking DB Curls
70 x 4 x 4r
Tower Hammer Iso's - Back
35 x 30s-30s-30s-30s
DB Partial Preacher Curls
90 x 4 x 8r
1-Arm High Cable Wrist Curls
35 x 3 x 15r
Saturday, January 12, 2013
Crap Day Back at the Iron
January 12, 2013
Afternoon
Well I guess work stress, getting sick, losing 10+ pounds in about a week and not having a heavy workout for 2+ weeks caught up with me. I know I'm not weaker, just today wasn't the day to express my strength.
1) Bench Press
45 x 10, 7
135 x 5
185 x 1
225 x 1
275 x 1
295 x 1
320 x 1
340 x F - 320 felt tough so I wasn't surprised. I amped myself up lots but it just wasn't there today.
2) Deadlift
135 x 3, 2
225 x 2
315 x 1
405 x 1
455 x 1
505 x 1
535 x F - Something mental or whatever. Typically not a tough weight.
570 x F - Right at the knees. I think in a month I can hit this if I get back at er good.
3a) CG Bench Press
225 x 2 x 8r
3b) Deadlift
455 x 3
Pooped. I think the sickness is still lingering a bit as well.
Afternoon
Well I guess work stress, getting sick, losing 10+ pounds in about a week and not having a heavy workout for 2+ weeks caught up with me. I know I'm not weaker, just today wasn't the day to express my strength.
1) Bench Press
45 x 10, 7
135 x 5
185 x 1
225 x 1
275 x 1
295 x 1
320 x 1
340 x F - 320 felt tough so I wasn't surprised. I amped myself up lots but it just wasn't there today.
2) Deadlift
135 x 3, 2
225 x 2
315 x 1
405 x 1
455 x 1
505 x 1
535 x F - Something mental or whatever. Typically not a tough weight.
570 x F - Right at the knees. I think in a month I can hit this if I get back at er good.
3a) CG Bench Press
225 x 2 x 8r
3b) Deadlift
455 x 3
Pooped. I think the sickness is still lingering a bit as well.
Thursday, January 10, 2013
Very Quick Pinch and Kurls
January 10, 2013
Before Supper
Work is stupid busy right now so much so I don't think I'll be able to participate in the virtual PL comp. on Saturday. Probably be working and even if I'm not I haven't been eating right, stressed out, etc. so my numbers would be crap.
Yesterday I started a gripper experiment as well so we'll see how that pays off as time goes by, basically getting a bunch of daily work in.
Blob50 Ramp Pulls x 1, 2, 3, 3, 2, 3, 3+2+1
Curls done between blob pulls
DB Hammer Curls - Strict
55 x 3 x 5r
Seated EZ Curls - Pretty tough starting in the middle of ROM like this. First time trying it
115 x 3 x 3r
Before Supper
Work is stupid busy right now so much so I don't think I'll be able to participate in the virtual PL comp. on Saturday. Probably be working and even if I'm not I haven't been eating right, stressed out, etc. so my numbers would be crap.
Yesterday I started a gripper experiment as well so we'll see how that pays off as time goes by, basically getting a bunch of daily work in.
Blob50 Ramp Pulls x 1, 2, 3, 3, 2, 3, 3+2+1
Curls done between blob pulls
DB Hammer Curls - Strict
55 x 3 x 5r
Seated EZ Curls - Pretty tough starting in the middle of ROM like this. First time trying it
115 x 3 x 3r
Tuesday, January 8, 2013
Quick Grip
January 8, 2013
After Supper
Bored so I farted around a little with some grip.
1) Climber Style 2HP
75 x 8
100 x 5
125 x 3
150 x 2, 3
2) Choked 146# IM3 x 1
3) 2x35's Pinch Lifts + Holds x 1 x 3r
4) MMS 124.6# IM2.5 x 1 x 3r
After Supper
Bored so I farted around a little with some grip.
1) Climber Style 2HP
75 x 8
100 x 5
125 x 3
150 x 2, 3
2) Choked 146# IM3 x 1
3) 2x35's Pinch Lifts + Holds x 1 x 3r
4) MMS 124.6# IM2.5 x 1 x 3r
Monday, January 7, 2013
Some Grip and AW Gym Stuff
January 7, 2013
Getting revved up to do my power lifts test on Saturday. Feeling strong and looking forward to pulling with Fraser again this week.
Noon
1a) Guillotine Gripper - Explode and OC each rep as usual
50 x 2 x 5r
60 x 2
70 x 2
80 x 3 x 8r
1b) Ramp Drags - Paused at the top of each rep
Blob50 x 2, 3, 4, 3, 3, 3+2
2) Pinch Hops/Taps
Lblob 40 x a bunch
Before Supper
1) V-Handle w/Manus Pulldowns - AW Range
150 x 4 x 25r
2) Towel Hammer Iso's - Front
25 x 30s - 30s - 30s, 50s
3) Rocking DB Hammers
75 x 4 x 4r - Drop to 70 next time and get better range
4) Towel Hammer Iso's - Back of Hand
35 x 30s - 30s - 30s, 50s
5) Heavy DB Partial Curls
75 x 8
85 x 3 x 8r
6) 1 Arm Forearm High Cable Curls
35 x 15, 15, 10
Getting revved up to do my power lifts test on Saturday. Feeling strong and looking forward to pulling with Fraser again this week.
Noon
1a) Guillotine Gripper - Explode and OC each rep as usual
50 x 2 x 5r
60 x 2
70 x 2
80 x 3 x 8r
1b) Ramp Drags - Paused at the top of each rep
Blob50 x 2, 3, 4, 3, 3, 3+2
2) Pinch Hops/Taps
Lblob 40 x a bunch
Before Supper
1) V-Handle w/Manus Pulldowns - AW Range
150 x 4 x 25r
2) Towel Hammer Iso's - Front
25 x 30s - 30s - 30s, 50s
3) Rocking DB Hammers
75 x 4 x 4r - Drop to 70 next time and get better range
4) Towel Hammer Iso's - Back of Hand
35 x 30s - 30s - 30s, 50s
5) Heavy DB Partial Curls
75 x 8
85 x 3 x 8r
6) 1 Arm Forearm High Cable Curls
35 x 15, 15, 10
Friday, January 4, 2013
Base Groove Work and Grip/AW Stuff
January 4, 2013
Before Supper
Still sick so I knew I'd be no good for any 90% type stuff so I just hut a few good and fast reps to keep my groove. Might've hit another epiphany with my pulls as I was gettling loaded up enough I was almost tumbling backwards with the 335 and they came up nice and FAST!
Looking forward to a weeks rest then blasting some PR's next Saturday, that is if work smartens up as well. I think the stress is half the reason I'm sick right now.
Grip, curls, etc. done between the main lift sets.
Squat
45 x 5, 4
135 x 5 x 2r
Bench Press
45 x 5
135 x 5 x 2r
Deadlift
135 x 4, 2
225 x 1
335 x 5 x 1r
3-Finger Blob50 on the Ramp - Pauses at the top x 2, 3, 3, 3, 3, 3, 3
Strict Hammer Curls - One DB
65 x 2 x 2r
55 x 3 x 5r - Held for long negatives on the last reps of each set and pretty slow on the main reps.
1 Arm Cable Forearm Curls - High Cable WS - Slow and strict
30 x 4 x 15r
Before Supper
Still sick so I knew I'd be no good for any 90% type stuff so I just hut a few good and fast reps to keep my groove. Might've hit another epiphany with my pulls as I was gettling loaded up enough I was almost tumbling backwards with the 335 and they came up nice and FAST!
Looking forward to a weeks rest then blasting some PR's next Saturday, that is if work smartens up as well. I think the stress is half the reason I'm sick right now.
Grip, curls, etc. done between the main lift sets.
Squat
45 x 5, 4
135 x 5 x 2r
Bench Press
45 x 5
135 x 5 x 2r
Deadlift
135 x 4, 2
225 x 1
335 x 5 x 1r
3-Finger Blob50 on the Ramp - Pauses at the top x 2, 3, 3, 3, 3, 3, 3
Strict Hammer Curls - One DB
65 x 2 x 2r
55 x 3 x 5r - Held for long negatives on the last reps of each set and pretty slow on the main reps.
1 Arm Cable Forearm Curls - High Cable WS - Slow and strict
30 x 4 x 15r
Thursday, January 3, 2013
Some AW Gym Work
January 3, 2013
Before Supper
Well I thought I was feeling good enough to do some arm wrestling gym training today but I had to stop half way through. Lots of sweat, clammy, sore chest and throat, etc. If I'm like this tomorrow I definitely won't be doing my pulls and such. Maybe just something light to keep my groove for next Saturdays test.
1) V-Handle Manus Pulldowns - AW
150 x 25, 25, 20, 20
2) Towel Hammer Iso's - Front
25# x 30s - 30s, 30s - 30s
3) Rocking DB Hammers
65# x 4 x 4r
Overall everything was feeling strong and able to move forward either with reps, time, weight or all three. Nice! Left sure feels stronger but that may be because the right is rehabbing back.
Before Supper
Well I thought I was feeling good enough to do some arm wrestling gym training today but I had to stop half way through. Lots of sweat, clammy, sore chest and throat, etc. If I'm like this tomorrow I definitely won't be doing my pulls and such. Maybe just something light to keep my groove for next Saturdays test.
1) V-Handle Manus Pulldowns - AW
150 x 25, 25, 20, 20
2) Towel Hammer Iso's - Front
25# x 30s - 30s, 30s - 30s
3) Rocking DB Hammers
65# x 4 x 4r
Overall everything was feeling strong and able to move forward either with reps, time, weight or all three. Nice! Left sure feels stronger but that may be because the right is rehabbing back.
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