Deads

June 21, 2019
Afternoon

Supersetting double overhand deadlifts and the LBH might be a bit much for my mitts. Want to keep my hands relatively good for stones tomorrow.

Air Bike 5:00/30 cal

CS Activation

Deadlift wu to 495 x 3 x 1r - just maintaining my groove. DO to 405.

LBH Holds 106 x 5 x 5r

Shallow Dube Hub 40 x 1, 5

W8 Bench

June 18, 2019
Evening

Week 8

CS Activation

Bench Press wu to 132k x 5 x 3r

Lying T-bar Row 25/45/70/90 x 8r continuous

One Hand Flask wu to 66 x 5/3, 5/2, 5/5, 5/2, 5/5

W8 Squat

June 17, 2019
Before Supper

Week 8. About 4 weeks at least that I've had epicondilitus in my left elbow. Only really gets screaming at me when I'm setting up for squats. Damn grip work.

Wrist is a good bit stronger left, fingers/thumb on the right.

Decided to promote a venue for King Kong Grip Challenge again this year. Largest global grip comp out there and we can possibly have 10% or so of the crew at our venue. I definitely think we have a few men and women that have a chance at the overall placings out of 250-300 entrants.

CS Activation

Squat wu to 191k x 5 x 3r

GHR 3 x 9r

McGill Pull-ups 280.6 x 12 x 1r

Between Sets

Wrist Wrench wu to 60.5 x 5 x 5r

2.5" Crusher 103.5 x 5/8/8/8

W1 Press

June 15, 2019
Afternoon

Week 1. Figure if I want to make sure I hit a 275 press this summer I'd better start doing my singles with ~90% in preparation. Should be good for two full cycles starting now before the snow flies. Doing some stone holds to toughen up my wrist flexion for lifting the blue marble this summer. It's very slick.


CS Mobility

CS Activation

Axle Press
WU to 243 x 5 x 1r

Axle Strict Press 183 x 3 x 4r

Stone Pick & Grip Holds
165 x 3 x 3 x 3s
200 x 10c
250 x 15c/9s, 14c/12s, 15c/13s
Recording the 250 sets I got to compare my counting with clocked seconds. Best to stick with the clock.

CS Recovery

W7 Bench

June 11, 2019
Before Supper

Week 7. Really liking this "off-season" plunking away.

Pullaparts x 4 x 20r

Bench Press wu to 109k x 5 x 5r

CG Bench 92.5k x 10/10/8

Lying T-bar Row 95 x 3 x 8r

BB Suitcase Hold 90k x 3 x 5s - surprised with how much stronger my left is with this. Cutting the duration to the weakest hand.

W7 Squat

June 10, 2019
Before Supper

Week 7. I can't believe how much I cooked my entire back last week. Must've been the hex bar deads. Top to bottom; traps, lats, rhomboids, erectors, obliques,.... everything.

Bow Bar Squat wu to 156k x 5 x 5r

GHR x 9/9/8

McGill Pull-ups x 281 x 10 x 1r

Filler Stuff

Wrist Wrench to
55.5/60.5/65.5 x 1
70.5 x 0/1 - good idea of where the top is now. Shitty.

Blob Loads 40, Blob Holds 45 - do a hold then immediately into reps
Hold - 2r, 3 x Hold - 4r

Air Bike - getting late. I'll hit it tomorrow.

W5 Press

June 8, 2019
Afternoon

Week 5. Started raining pretty good as I got into my work sets. Terminated the press repping as it was getting a tad dangerous.

Axle Press wu to 228 x
33 x 4 x 10r
83 x 5
123/143 x 3
163/183/203/213/223 x 2
228 x 10 x 1r

Axle Strict Press 178 x 3 x 5r

McGill Pull-up x 8 x 1r

BB Suitcase Holds 70k x 3 x 20s

W5 Deads

June 7, 2019
After Supper

Week 5. I hate lifting after eating.

Trapbar Low-handle Deads wu to 460 x 5 x 5r

DB SLDL 100 x 15r

Pallof - Twist w/Arms Extended x 15r

Done. Hopefully it's not raining tomorrow so I can go outside and press.

W6 Bench

June 4, 2019
Before Supper

Week 6

Air Bike 5 minutes, 30 cal

Pullaparts 3 x 20r

Bench Press wu to 125k x 5 x 3r

CG Bench 90k x 3 x 8r

Lying T-bar Row 90 x 3 x 10r

Suitcase Hold 70k x 3 x 30s

W6 Squat

June 3, 2019
Evening

Week 6

Squat wu to 179k x 5 x 3r

GHR x 9/8/8

McGill Pull-ups 280 x 7 x 1r

Wrist Wrench During Squat Work-ups
50.5 x 3 x 5r
55.5 x 5
60.5 x 3 x 3r

Air-Bike Between Squat Work Sets
2 minutes x 10cal/12/13/12/14

Blob Loading Between Squat Work Sets
40 x 1/2/3/4/4