May 10, 2013
Noon
Just a quick wrist roller workout to get some blood in there to help with recovery and keep the workload up. Just getting ready to head north for the strength seminar. Looking forward to learning how to do proper cleans and push presses.
2-3/8" Wrist Roller - Minimal rests
F 45# x 3 x 5r
E 55# x 3 x 5r
Friday, May 10, 2013
Thursday, May 9, 2013
Wednesday, May 8, 2013
Week 8 Press and Stuff
May 8, 2013
Noon
Last barbell workout prior to this weekends strength seminar with Phil Stevens. Looking forward to some immediate critique, corrections and suggestions. Pretty easy to insulate yourself when you only train in your basement lol.
Great armwrestling session on Monday! Wow I'm still feeling it a bit.
1) Bench Press - Fingers about 1-1.5" off if the smooth
275 x 2 x 3r - can come off of the lats a lot better
Added the original red slingshot. Long pause at the bottom of each rep.
275 x 3 x 6r
2) Pull-ups - Minimal rest, just shake out the arms. From the last set of 4 on I just worked AW range and paused on the bottoms.
BW(260) x 1, 2, 3, 4, 4, 4, 3, 2, 1, 1+long hold
Blob45 assists and holds x 6
Got up to a solid 3 count with the right.
I'm also thinking that the Ivanko chalk is better in my conditions over the Metolius Super Chalk. We'll see when it starts to get humid out though.
Noon
Last barbell workout prior to this weekends strength seminar with Phil Stevens. Looking forward to some immediate critique, corrections and suggestions. Pretty easy to insulate yourself when you only train in your basement lol.
Great armwrestling session on Monday! Wow I'm still feeling it a bit.
1) Bench Press - Fingers about 1-1.5" off if the smooth
275 x 2 x 3r - can come off of the lats a lot better
Added the original red slingshot. Long pause at the bottom of each rep.
275 x 3 x 6r
2) Pull-ups - Minimal rest, just shake out the arms. From the last set of 4 on I just worked AW range and paused on the bottoms.
BW(260) x 1, 2, 3, 4, 4, 4, 3, 2, 1, 1+long hold
Blob45 assists and holds x 6
Got up to a solid 3 count with the right.
I'm also thinking that the Ivanko chalk is better in my conditions over the Metolius Super Chalk. We'll see when it starts to get humid out though.
Monday, May 6, 2013
Week 7 - Squats
May 6, 2013
Noon
Felt good with this today. Last time I tried a single was maybe 5-7 months back and it was 465 for a single with a belt. Today I did two sets of three with basically 90% of that without a belt or wraps and losing close to 20# in the last few weeks.
1) Squat NNN
415 x 2 x 3r
2) Paused Squat NNN
295 x 2 x 3r
Blob 45 Assists and Holds x 6
Noon
Felt good with this today. Last time I tried a single was maybe 5-7 months back and it was 465 for a single with a belt. Today I did two sets of three with basically 90% of that without a belt or wraps and losing close to 20# in the last few weeks.
1) Squat NNN
415 x 2 x 3r
2) Paused Squat NNN
295 x 2 x 3r
Blob 45 Assists and Holds x 6
Sunday, May 5, 2013
Another Lazy Sunday
May 5, 2013
Afternoon
Just getting some work in. I'll probably do some gripper work this evening.
1) Pull-ups - Strict
BW x 1, 2, 3, 4, 3, 2, 2, 3, 2, 1, 1, 1+hold - Very minimal rests
2) 2-3/8" Wrist Roller
F 45# x 7, 4, 3
E 45# x 3 x 10r
Afternoon
Just getting some work in. I'll probably do some gripper work this evening.
1) Pull-ups - Strict
BW x 1, 2, 3, 4, 3, 2, 2, 3, 2, 1, 1, 1+hold - Very minimal rests
2) 2-3/8" Wrist Roller
F 45# x 7, 4, 3
E 45# x 3 x 10r
Saturday, May 4, 2013
Light Press, Assistance & Putzing
May 4, 2013
Noonish
Well had my preworkout, waited for it to kick in, went downstairs then found the basement frigging flooded. Trap fell off of the tub drain so there was at least 1-2 showers worth of water on the floor. Got it fixed and cleaned up and a little less motivated went into my workout.
Hands and wrists were kinda pooped today so I backed off a bit.
1a) Bench Press - Narrow Grip
200 x 2 x 10r
1b) 1 Arm Axle Rows
123 x 2, 5, 5, 5
2a) Band Pressdowns
MM x 4 x 20r
2b) Chins
BW x 3, +18# x 3, 2, 1+long hold, BW x 4
3) 2-3/8" DB Thumbless Holds
105 x 8s - Too pooped
4) 2-3/8" Wrist Roller - Thumbless - F/E
35# x 6/12
Noonish
Well had my preworkout, waited for it to kick in, went downstairs then found the basement frigging flooded. Trap fell off of the tub drain so there was at least 1-2 showers worth of water on the floor. Got it fixed and cleaned up and a little less motivated went into my workout.
Hands and wrists were kinda pooped today so I backed off a bit.
1a) Bench Press - Narrow Grip
200 x 2 x 10r
1b) 1 Arm Axle Rows
123 x 2, 5, 5, 5
2a) Band Pressdowns
MM x 4 x 20r
2b) Chins
BW x 3, +18# x 3, 2, 1+long hold, BW x 4
3) 2-3/8" DB Thumbless Holds
105 x 8s - Too pooped
4) 2-3/8" Wrist Roller - Thumbless - F/E
35# x 6/12
Friday, May 3, 2013
Week 7 Pulls
May 3, 2013
Noonish
Ended up working through lunch so I got a bit of a late start on today's workout. Played around and did a bunch of lift and holds with my new 40# blob that I got off Cannon. Pooped my hands enough that I couldn't double overhand lift my 415# when I went past there on my warm-ups so I did 465# with an alternate grip then I just strapped up.
Had a couple epiphanies last night at practice as well with the help of everyone there. Finding a technique for me that I can at least challenge these guys a bit so she's going good. Did that after a 14 hour workday as well so that's all right.
Left the rows out as I wanted to get back to work and mentally I was fading.
Did blob lifts between all sets of bb work.
1) Deadlift
505 x 1 x 2r
420 x 3 x 3r - 120 second rests
2) Power Shrugs
390 x 2 x 5r
3) SLDL
265 x 1 x 10r
4) 2-3/8" Wrist Roller
F - 35# x 10, 5
E - 55# x 10, 5
Noonish
Ended up working through lunch so I got a bit of a late start on today's workout. Played around and did a bunch of lift and holds with my new 40# blob that I got off Cannon. Pooped my hands enough that I couldn't double overhand lift my 415# when I went past there on my warm-ups so I did 465# with an alternate grip then I just strapped up.
Had a couple epiphanies last night at practice as well with the help of everyone there. Finding a technique for me that I can at least challenge these guys a bit so she's going good. Did that after a 14 hour workday as well so that's all right.
Left the rows out as I wanted to get back to work and mentally I was fading.
Did blob lifts between all sets of bb work.
1) Deadlift
505 x 1 x 2r
420 x 3 x 3r - 120 second rests
2) Power Shrugs
390 x 2 x 5r
3) SLDL
265 x 1 x 10r
4) 2-3/8" Wrist Roller
F - 35# x 10, 5
E - 55# x 10, 5
Wednesday, May 1, 2013
Week 7 Pressing
May 1, 2013
Noon
Regular benching sure feels weak without carbs in my system. I may have to restructure my sequencing a bit and put the heavier pressing on Saturday and the lighter stuff mid week. I'm also thinking about narrowing up my grip again. Close grip pressing feels really strong. I was also able to do DB incline pressing for the first time in ages today. Those trigger point massages are leaving me feeling more pain free and mobile than I've been in ages. It'll be interesting to see how it'll affect my squats and pulls once I start getting my legs done a couple of times.
1) Bench Press
265 x 2 x 5r
2) Narrow Grip Bench Press
235 x 2 x 5r
3) Incline DB Press
85 x 2 x 10r
4) 2-3/8" Wrist Roller - F/E
35# x 5/10, 5/10
Noon
Regular benching sure feels weak without carbs in my system. I may have to restructure my sequencing a bit and put the heavier pressing on Saturday and the lighter stuff mid week. I'm also thinking about narrowing up my grip again. Close grip pressing feels really strong. I was also able to do DB incline pressing for the first time in ages today. Those trigger point massages are leaving me feeling more pain free and mobile than I've been in ages. It'll be interesting to see how it'll affect my squats and pulls once I start getting my legs done a couple of times.
1) Bench Press
265 x 2 x 5r
2) Narrow Grip Bench Press
235 x 2 x 5r
3) Incline DB Press
85 x 2 x 10r
4) 2-3/8" Wrist Roller - F/E
35# x 5/10, 5/10
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