March 23, 2013
Afternoon
1) Bench Press
200 x 2 x 10r
2) Tricep Pushdowns
100 x 2 x 10r
3) Oly Bar Skull Crushers
95 x 7, 8
4) EZ Preacher Curls
115 x 8, 7
Grip done between other sets
Choked grippers x 4
MMS plus Overcrush x 3
45 Hub Curls
Saturday, March 23, 2013
Friday, March 22, 2013
Pull and Assistance Work
March 22, 2013
Before Supper
Did a bunch of chest and arm stretching to help my supination ROM. I'll probably stop mentioning it as it'll be daily work. Today was also day two without carbs and feeling good. Seeing a couple pounds of water drop so far.
With my pulls and stuff I intended on strapping up to not impede my supination progress and recovery. Instead I did all of my pulls double overhand with the exception if the second 420 pull I did with a hook. Other than those I strapped up. Doing the chin style pulldowns I could feel it in my wrists a lot so I think I'll switch to the V-bar for a neutral grip next time.
I also changed my deadlift stance a bit by narrowing it and straightening my feet some. Felt good.
I left grip out today as well and will probably hit some gripper and blob work tomorrow.
No warmups shown and did everything in less than an hour. Feel great!
1) CV Deadlift - Beltless and DO
420 x 1 x 2r
2) CV Deadlift - Beltless, DO and 90s rests
335 x 8 x 3r
3) Coan Style SLDL Standing on a Plate
235 x 1 x 10r
4) Coan Style BB Rows Standing on a Plate
235 x 2 x 10r
5) Underhand Grip Pulldowns
200 x 2 x 8r
6) DB Rows
125 x 1 x 8r
Before Supper
Did a bunch of chest and arm stretching to help my supination ROM. I'll probably stop mentioning it as it'll be daily work. Today was also day two without carbs and feeling good. Seeing a couple pounds of water drop so far.
With my pulls and stuff I intended on strapping up to not impede my supination progress and recovery. Instead I did all of my pulls double overhand with the exception if the second 420 pull I did with a hook. Other than those I strapped up. Doing the chin style pulldowns I could feel it in my wrists a lot so I think I'll switch to the V-bar for a neutral grip next time.
I also changed my deadlift stance a bit by narrowing it and straightening my feet some. Felt good.
I left grip out today as well and will probably hit some gripper and blob work tomorrow.
No warmups shown and did everything in less than an hour. Feel great!
1) CV Deadlift - Beltless and DO
420 x 1 x 2r
2) CV Deadlift - Beltless, DO and 90s rests
335 x 8 x 3r
3) Coan Style SLDL Standing on a Plate
235 x 1 x 10r
4) Coan Style BB Rows Standing on a Plate
235 x 2 x 10r
5) Underhand Grip Pulldowns
200 x 2 x 8r
6) DB Rows
125 x 1 x 8r
Thursday, March 21, 2013
First Day Back
March 21, 2013
Before Supper
Well today's my first workout since getting back from Tucson. I really enjoy the sights and food down there but even more memorable are the great people located there and that come to Aaron's comps. If you are ever thinking of travelling for a comp this is definitely a good one to hit.
I'm also shifting gears again. I've just got to much fat and stress to continue like I have been. Carb Night has begun as well as some more truncated workouts. In general I'm looking to either maintain or hopefully get a tad stronger during this cut of 35-40#.
My stats as of now:
Bodyweight - 272#
Blood Pressure - 115/73
Heart Rate - 70 bpm
1) Bench Press - Warm up and then
235 x 2 x 10r
2) Narrow Grip Bench
210 x 8, 6
3) Incline DB Press
80e x 2 x 8r
Pinch done between presses
2HP Euro 48mm w/new grip
54 x 8
104 x 5
154 x 2
174 x 1
184 x f
154 x 4 x 3r
TTK Mini Reps for Time - 40mm - 60s Rests
10# x 5 x 6s
I'll try a wider grip next time and see how it feels as it was feeling good when Aaron and I were putzing around and I got some good tutoring.
I've also been doing some stretching to help my really poor ROM based on Jedd's suggestions. I'm thinking a little flexibility is going to help me immensely.
Before Supper
Well today's my first workout since getting back from Tucson. I really enjoy the sights and food down there but even more memorable are the great people located there and that come to Aaron's comps. If you are ever thinking of travelling for a comp this is definitely a good one to hit.
I'm also shifting gears again. I've just got to much fat and stress to continue like I have been. Carb Night has begun as well as some more truncated workouts. In general I'm looking to either maintain or hopefully get a tad stronger during this cut of 35-40#.
My stats as of now:
Bodyweight - 272#
Blood Pressure - 115/73
Heart Rate - 70 bpm
1) Bench Press - Warm up and then
235 x 2 x 10r
2) Narrow Grip Bench
210 x 8, 6
3) Incline DB Press
80e x 2 x 8r
Pinch done between presses
2HP Euro 48mm w/new grip
54 x 8
104 x 5
154 x 2
174 x 1
184 x f
154 x 4 x 3r
TTK Mini Reps for Time - 40mm - 60s Rests
10# x 5 x 6s
I'll try a wider grip next time and see how it feels as it was feeling good when Aaron and I were putzing around and I got some good tutoring.
I've also been doing some stretching to help my really poor ROM based on Jedd's suggestions. I'm thinking a little flexibility is going to help me immensely.
Monday, March 18, 2013
Sunday, March 10, 2013
Last Workout before the Comp.
March 10, 2013
Afternoon
1a) Back Squat - NNN - Paused
45 x 4, 5, 5
135 x 3
225 x 2
315 x 1
365 x 1
405 x 3 x 1r
IT band was really tight from my hip down on the right leg. I'll have to get rolling.
1b) Euro 2HP
54 x 10
104 x 3
154 x 2
174 x 1
184 x 1
194 x h, just shy of lockout
174 x 5, 4
Monkeyed with the chalk on the implement before the 194 attempts. I should've left it alone.
2a) Bench Press
45 x 8
135 x 5
225 x 2
265 x 4 x 3r, 5
2b) 2" V-Bar
115 x 3
170 x 1
180 x 1
190 x 1 - Easy Peasy
3) Blobexxe Bench Loads
41 x 2
43.2 x 2
46 x h/1, almost/h
4a) TTK Mini-reps at 40mm
10 x 30
4b) High Cable AW Wrist Curls
35 x 25
Afternoon
1a) Back Squat - NNN - Paused
45 x 4, 5, 5
135 x 3
225 x 2
315 x 1
365 x 1
405 x 3 x 1r
IT band was really tight from my hip down on the right leg. I'll have to get rolling.
1b) Euro 2HP
54 x 10
104 x 3
154 x 2
174 x 1
184 x 1
194 x h, just shy of lockout
174 x 5, 4
Monkeyed with the chalk on the implement before the 194 attempts. I should've left it alone.
2a) Bench Press
45 x 8
135 x 5
225 x 2
265 x 4 x 3r, 5
2b) 2" V-Bar
115 x 3
170 x 1
180 x 1
190 x 1 - Easy Peasy
3) Blobexxe Bench Loads
41 x 2
43.2 x 2
46 x h/1, almost/h
4a) TTK Mini-reps at 40mm
10 x 30
4b) High Cable AW Wrist Curls
35 x 25
Thursday, March 7, 2013
Wednesday, March 6, 2013
Squats and Grip Stuff
March 6, 2013
Before Supper
Huge stress. Nuff said.
1a) Squat - 2 min between sets
45 x 5, 4
135 x 3
235 x 10
265 x 10
Add Spud belt. Back was getting tight.
285 x 10
1b) Choked Grippers + O/C - 5 x 1r
2a) AG Axle Deadlifts
Sumo 213 x 5
Sumo 303 x 5
Sumo 393 x 5
CV 393 x 5
Sumo 393 x 5
2b) MMS Gripper + O/C - 5 x 1r
3) DB Bench Press
65e x 2 x 20r
Before Supper
Huge stress. Nuff said.
1a) Squat - 2 min between sets
45 x 5, 4
135 x 3
235 x 10
265 x 10
Add Spud belt. Back was getting tight.
285 x 10
1b) Choked Grippers + O/C - 5 x 1r
2a) AG Axle Deadlifts
Sumo 213 x 5
Sumo 303 x 5
Sumo 393 x 5
CV 393 x 5
Sumo 393 x 5
2b) MMS Gripper + O/C - 5 x 1r
3) DB Bench Press
65e x 2 x 20r
Tuesday, March 5, 2013
Some Bicep Stuff
March 5, 2013
Before Supper
Just some bicep work between squat days :D. It's not a ton of volume but doing all of those squats is making me take 2 days between to feel recovered enough. Hopefully by the end I'll be able to pull it back to a day between again. Anywho this puts Saturday as my last day and one week before the comp so it works out well anyways.
Concentration Curls w/Manus
35 x 10
Strictish DB Curls
65 x 1, 2, 1, 2, 1, 4
70 x 1, 2/1
Lock work on the table
Concentration Curls w/Manus
40 x 18
Before Supper
Just some bicep work between squat days :D. It's not a ton of volume but doing all of those squats is making me take 2 days between to feel recovered enough. Hopefully by the end I'll be able to pull it back to a day between again. Anywho this puts Saturday as my last day and one week before the comp so it works out well anyways.
Concentration Curls w/Manus
35 x 10
Strictish DB Curls
65 x 1, 2, 1, 2, 1, 4
70 x 1, 2/1
Lock work on the table
Concentration Curls w/Manus
40 x 18
Sunday, March 3, 2013
Axle and Squats
March 3, 2013
Before Supper
Between sickness, work and life stuff getting in the way it's tough getting my workouts in recently. Stressed out and still have a lingering cold.
1) DO Sumo Axle Deadlifts
123 x 5
213 x 2
263 x 2
303 x 2.5+1, 1, 1 - 3rd rep on the 1st set popped right at the top
263 x 9 - All nice and crisp
2a) NNN Squat
45 x 5, 4
135 x 3
225 x 10
245 x 10
265 x 10
285 x 2 x 10r
2b) Blobexxe Loads to the bench then to the floor
41# x 2/2, 4/3, 4/3, 3/3, 3/2
3) Seated DB Presses - Seated cleans as well
70e x 11, 8, 8 - Was going to do one more set of 8 but something didn't feel right in my left braich so I left it.
Before Supper
Between sickness, work and life stuff getting in the way it's tough getting my workouts in recently. Stressed out and still have a lingering cold.
1) DO Sumo Axle Deadlifts
123 x 5
213 x 2
263 x 2
303 x 2.5+1, 1, 1 - 3rd rep on the 1st set popped right at the top
263 x 9 - All nice and crisp
2a) NNN Squat
45 x 5, 4
135 x 3
225 x 10
245 x 10
265 x 10
285 x 2 x 10r
2b) Blobexxe Loads to the bench then to the floor
41# x 2/2, 4/3, 4/3, 3/3, 3/2
3) Seated DB Presses - Seated cleans as well
70e x 11, 8, 8 - Was going to do one more set of 8 but something didn't feel right in my left braich so I left it.
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