Vulcan Set Training & Week 3 Bench

March 29, 2011

Did a little set training with my Vulcan as I suck setting it at higher levels bad. I can easily set my 3.5 and not to bad my 4. Vulcan 10 is tough.

Level 6 x 1/1

Level 9 x 1/1, 1/1

Level 10 x 1/1, 1/1, 1/1, 1/1

March 30, 2011

Bench Press
45 x 10
135 x 5
190 x 5
215 x 3
240 x 8 (304)

DB Row
112 x 10, 10, 10, 10, 10

a) DB Skull Crushers
35# x 15, 14, 14, 9

b) DB Zottman Curls
25# x 15, 15, 15, 15

Tried some plate hula's for Jedd and the Diesel Crew but my flexors are still way to fried.

2x25's x 1 (pinched my shirt and dropped), 10 way to fatigued. Will try again in a day or two.

Week 3 - Pulls

March 28, 2011

CV Pulls
135 DO x 5
225 DO x 5
325 DO x 5
365 DO x 3
410 DO x 2, RG x 5 (505)

A) Axle Lockouts - pin 5, just above knees
393 RG x 10, 10
353 RG x 10, 10, 10 last two sets I changed my hand alternation

B) Crunches
BW x 12, 12, 12, 12, 12

Week 3 - Shoulders

March 25, 2011

Seated DB Shoulder Press
25 x 10
60 x 5
70 x 3
75 x 8 (95)

Towel Chins
BW x 3, 3 Hurting the elbows a bit

Zottman Curls
25# x 20, 20

Shoulder Shocker
45# and 10#
2 sets of 15

And at work today I did a bunch of choked GM closes @ 20mm, about 15-20.

Week 2 - Squats

March 23, 2011

 

Squats and high protien levels might not be the best combo, at least not protien then squats. I thought I was going to leave a trail after a few of my reps, especially on my main work set. Gas definitely cost me one or two reps. A guy shouldn't have to worry about blowing his guts out at the bottom of a squat.

 

Squats

45 x 5

135 x 5

260 x 3

295 x 3

330 x 6 or 7, lost concentration (395 for the 6 rep count)

 

Vulcan

3 x 5/5

6 x 3/3, 3/3

R - 10 x 1

L - 10 x 4+n

 

I'm sooooo goddam shitty at setting this thing. I'm good for lots of closes if I get it into position. Buggered both elbows for a while with these sets. I think I need to do some sets where I just "set" the gripper.

 

Squat

175 x 10, 10, 10, 10, 10

 

Some Pinching

March 22, 2011

 

I need to get back to my pinch focus and it shows. I'm not sure if my hands/arms were fatigued from the night before but all I know I didn't have the best of pinch workouts. I did however have a good workout. The one thing I tried was my wide pinch trainer for swings. I like this movement. A guy really has to clamp down so it doesn't come flying out of your fingers at the top of the movement.

 

L Blob Pull

40# EW x 5/4

R - 40# HW x 5

L - 40# HW x 1, EW x 3

45#EW x 7/2, 5/3, 7/2

 

Jumpstretch band Blob Deload

Mega Mini - 3/3 Last rep with my left I pulled it right out of the band

Mini - 1/1, 3/3, 2/2  Pulled as high as I could and held

 

Wide Pinch Trainer Swings (4" HSS)

38# x 3/3, 5/5, 3/3

 

Standing Behind the Back Wrist Curls

45 x 20

135 x 12, 12

155 x 10

Week 2 - Bench

March 21, 2011

 

1a) Bench Press

45 x 10

135 x 5

180 x 3

205 x 3

230 x 8 (291)

 

1b) DB Row

112 x 12, 12, 12

 

2a) Hammer Curl

45 x 10, Seated - Alt x 8, 8

 

2b) DB Skull Crushers

45 x 5, 5, 5

Pinching and Deads

March 17, 2011
L Blob
40# x 5/5
45# x 5/3, 5/3

Attempt 3x25's (4-3/8")...nope

Blob50+5# assists and negs
1/1, 1/1

5 x 10's...nope

I was having a TON on pain in my bicep tie-ins. I just couldn't do anything. I also held off my Friday pulls until Saturday due to this pain.

March 19, 2011
Conventional Deads
DO 135 x 5
DO 225 x 5
DO 300 x 3
DO 345 x 3
385 DO x 3, RG x 6 (500#)

Axle Lockouts 6"
213 DO x 8
303 DO x 6, RG x 2
393 RG x 10, 10, 10

Week 2 - Shoulders

March 16, 2011

Seated Double Dumbbell Press
55 x 3
65 x 3
70 x 9

Towel Grip Chin-ups
BW(255) x 5, 3, 3

Shoulder Shocker
35# & 10's x 15, 15

Wrist Work

Wrist Developer - Orange Spring
1 x 5/5
2 x 5/5
3 x 5/5
4 x 5/5
5 x 5/5
6 x 3/3
7 x 3/3
8 x 1/1
9 x 1/1
10 x 1/1
11 L x 2, R x miss
12 L x 1

Hercules Bar Extensions
25# x 20, 20, 20, 20, 20

8# Sledge Finger Walk
1/1, 1/1

8# Sledge Deviations
14" x 5/5

110315 Wrist Developer Lvl 12, Orange