March 16, 2016
Before Supper
D2B1 Bench
Simoniz and stretch. Need to do something different. Not getting any better RoM.
Reverse Bench - reminder, keep index knuckle on Palm under the bar
45 x 3 x 10r
135 x 5
185 x 5
235 x 3 x 11r
BB Row 235 x 3 x 10r
Shoulder Shocker 25/10's x 3 x 10r
DB Skullcrushers 45e x 3 x 15r
2" Crusher (plate weight) - Snook style. No wrist cocking. Wow I've dropped a lot with this lift.
90 x 5
115 x 8
106 x 2 x 10r
TTK 7.5e x 3 x 8r
Wednesday, March 16, 2016
Tuesday, March 15, 2016
C2D1B1 - Squat
March 15, 2016
Afternoon
Cycle 2 D1B1 Squat
Simoniz - need to keep using this. Makes everything feel better.
Squat - NNN
45 x 4 x 5r
135 x 5
185 x 3
225 x 3 x 10r - sucking wind. 90s rests.
GHR +10# x 3 x 8r
DO BB Shrug 315 x 3 x 10r - more of a grip thing
WG Pulldowns 155 x 3 x 12r - major lat pump
EZ Curl 95 x 3 x 12r
Afternoon
Cycle 2 D1B1 Squat
Simoniz - need to keep using this. Makes everything feel better.
Squat - NNN
45 x 4 x 5r
135 x 5
185 x 3
225 x 3 x 10r - sucking wind. 90s rests.
GHR +10# x 3 x 8r
DO BB Shrug 315 x 3 x 10r - more of a grip thing
WG Pulldowns 155 x 3 x 12r - major lat pump
EZ Curl 95 x 3 x 12r
Monday, March 14, 2016
No Zazz
March 14, 2016
Before Supper
Supposed to be the start of another cycle. Feel foggy and out of it. I'll try again tomorrow.
Stretch shoulders
Front squat to 225 for a couple. Right hip bugging me.
MMS Grippers
Warm-up to:
IM2.5(125) x 2
IM2.5(130) x 2, 2, 1+A/A (too soon and bad sets)
MMS and Long Overcrush - 8-10 sec
IM2.5(130) x 2 x 1r
Before Supper
Supposed to be the start of another cycle. Feel foggy and out of it. I'll try again tomorrow.
Stretch shoulders
Front squat to 225 for a couple. Right hip bugging me.
MMS Grippers
Warm-up to:
IM2.5(125) x 2
IM2.5(130) x 2, 2, 1+A/A (too soon and bad sets)
MMS and Long Overcrush - 8-10 sec
IM2.5(130) x 2 x 1r
Saturday, March 12, 2016
D4B3 - Press
March 12, 2016
Before Supper
D4B3 Press. Still finding weights and working around my shoulder.
Seated Paused BTN Press
45 x 5, 5, 20
95 x 5
135 x 3
165 x 3
185 x 2
Dip - nope. Shoulder
Tempo Flies 5151 40e x 10, 8,
Pendulum Row 90 x 8, 15, 15
YTWL M x 3, 4, 5
Band Pressdowns Avr x 30, 20, 20, 20
A few Baby Inch pulls between sets
Friday, March 11, 2016
D3B3 - Deads
March 11, 2016
Late
D3B3 Deads. Feeling lazy. Playing video games into my regular workout time.
Shoulder Stretch
Sumo Deads
135 x 4 x 3r
225 x 2
315/365/405/455/495/545 x 1
Tried lunges but were real tweaky on my knees.
KB Squat 2 x 24k x 4 x 10r
2x Average Band 3s Shrugs x 2 x 15r
Fat Guy Pull-ups w/Avr x 3 x 5r
DB Hammer Curls 55e x 2 x 15r
Wednesday, March 9, 2016
D2B2 - Bench
March 9, 2016
Afternoon
D2B2 bench.
Stretch
Reverse Grip Bench
45 x 3 x 8r
135 x 5
185 x 3
225 x 3
275 x 3 x 5r
BB Row - slow and controlled
235 x 4 x 8r
Shoulder Shocker
25/10 x 2 x 10r
DB Skullcrushers
45e x 3 x 12r
Tuesday, March 8, 2016
D1B2 - Squat
March 8, 2016
Afternoon
D1B2 Squat. Sticking with some belt less stuff. Only threw 365 on the bar as I know it's good for at least 70% for doing some work. Still hitting all of my accessory stuff like a bb and working on the pump.
Sunday had a great griptogether up in Edmonton. Brought some goodies up and went through them similar to how we would in a contest as well as going through the rules and techniques for the events. With a blend of strongmen, HG athletes, armwrestlers, and powerlifters I think the 120+ weight class is going to be pretty stacked haha!
We went through grippers, Euro 2HP, axle deadlift, 2" crusher & RT, Napalm's Nightmare, Climbers Tips Tester, hub lift, and flat and key pinching with a 1/4" plate.
Stretch out shoulders
HB Squat - no belt or sleeves
45 x 5 x 3r
135 x 3
225 x 3
275 x 2
315 x 2
365 x 3 x 4r
GHR BW x 4 x 10r
45' KB Shrugs 32k ea x 3 x 15r
WG Pulldowns 155 x 3 x 10r
EZ Curl 85 x 3 x 15r
Afternoon
D1B2 Squat. Sticking with some belt less stuff. Only threw 365 on the bar as I know it's good for at least 70% for doing some work. Still hitting all of my accessory stuff like a bb and working on the pump.
Sunday had a great griptogether up in Edmonton. Brought some goodies up and went through them similar to how we would in a contest as well as going through the rules and techniques for the events. With a blend of strongmen, HG athletes, armwrestlers, and powerlifters I think the 120+ weight class is going to be pretty stacked haha!
We went through grippers, Euro 2HP, axle deadlift, 2" crusher & RT, Napalm's Nightmare, Climbers Tips Tester, hub lift, and flat and key pinching with a 1/4" plate.
Stretch out shoulders
HB Squat - no belt or sleeves
45 x 5 x 3r
135 x 3
225 x 3
275 x 2
315 x 2
365 x 3 x 4r
GHR BW x 4 x 10r
45' KB Shrugs 32k ea x 3 x 15r
WG Pulldowns 155 x 3 x 10r
EZ Curl 85 x 3 x 15r
Friday, March 4, 2016
D4B1 - Press
March 4, 2016
Before Supper
D4B1 press. Work on rehabbing my shoulder. BB day.
Stretching
Seated DB Arnold Press - slow & controlled
40e x 3 x 12r
Supersets
Dip BW x 3 x 10r
Ring Row BW x 3 x 10r - very low rings - ugly - next week try for all clean reps
YTWL's M x 5, 3, 3
Band Pressdowns Avr x 25, 20, 20
Before Supper
D4B1 press. Work on rehabbing my shoulder. BB day.
Stretching
Seated DB Arnold Press - slow & controlled
40e x 3 x 12r
Supersets
Dip BW x 3 x 10r
Ring Row BW x 3 x 10r - very low rings - ugly - next week try for all clean reps
YTWL's M x 5, 3, 3
Band Pressdowns Avr x 25, 20, 20
Thursday, March 3, 2016
D3B1 - Pulls
March 3, 2016
Before Supper
D3B1 Pulls.
Recumbent Bike 4.4km/15min
Snatch Grip Deads
135 x 4 x 3r
225 x 2
275 x 3 x 10r
Step-ups
80 x 3 x 12r - sweaty
Snatch Shrugs
275 x 2 x 20r
NG Pulldowns
150 x 2 x 12r - started to tweak my left shoulder so I stopped.
Band Hammer Curls
MM x 3 x 25r - get some blood going and hopefully help at healing my shoulder.
Before Supper
D3B1 Pulls.
Recumbent Bike 4.4km/15min
Snatch Grip Deads
135 x 4 x 3r
225 x 2
275 x 3 x 10r
Step-ups
80 x 3 x 12r - sweaty
Snatch Shrugs
275 x 2 x 20r
NG Pulldowns
150 x 2 x 12r - started to tweak my left shoulder so I stopped.
Band Hammer Curls
MM x 3 x 25r - get some blood going and hopefully help at healing my shoulder.
Tuesday, March 1, 2016
D2B3 - Bench
March 1, 2016
Afternoon
D2B3 Bench. Wish I had someone to hand off for me on these reverse grip. I think I'd be capable of a lot more reps and weight.
Reverse Grip Bench
45 x 3 x 8r
135 x 5
185 x 3
225 x 3
275 x 2
295 x 3
315 x 1.5 - sooo close
265 x 7 - had 8+ but hit my safety chains
BB Row 225 x 3 x 12r
Unilateral Side Raises 30e x 10/2 - killed my left shoulder
Shoulder Shocker Circuit 25&10's x 2 x 8r
Forgot about this until today again. Probably the best rehab I've ever done for shoulders. I'll keep the weight here and just push the volume per session.
DB Skullcrushers
40e x 3 x 15r
Weighted Crunch
95 x 3 x 15r
295 Reverse Grip
315 Reverse Grip
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