Deadlift Jack

531 Shoulders and Grip Circuit

April 29, 2011

531 Shoulders

1) Seated DB Press

60 x 5

70 x 3

80 x 7 (100)

2a) Band Lat Pulldowns 

Average/Green x 15, 15, 20, 20

2b) Shoulder Shocker 

45 & 15's x 10, 10, 10

2c) 2HP 54mm Shrugs

95# x 10, 15, 15

2d) Vulcan Parallel Set

Wasp #7 x 5/5, 5/5, 13/5

2e) Band Hammer Curls

Mega Mini x 20, 25, 25

2f) Blob Assists and Negs

50# York x 1/1, 1/1, 2/2

2g) Band Pressdowns

Mega Mini x 20, 25, 30

2h) Standing Band Crunches

Green/Average x 20, 20, 20

3) Attempted to hub my calibrated York 45 with the wide and shallow hub. Got some hovering and sliding.

4) A bunch of hubbing up to hovering 65# right a few times

5) A few picks with 2 x 35's. They're getting stronger

6) Attempt at 5 dimes but no go tonight :-(

Doing the band pulldowns felt great. I really felt the movement in my lats and I think they'll be good for hypertrophy to support my pressing and heavy pulling and squatting alongside the DB rows.

The blob was also feeling really good in my right hand. That son-of-a-bitch is coming up one of these days! The fire is back!!

I'm also thinking next cycle I'll be ditching the DB presses for my core lifting. It's just to tricky cleaning them, sitting and then dumping them safely as the weights increase.

110429 More 2 x 35's Pinching

333 Squats and Grip Circuit

April 27, 2011

333 Squats and Grip Circuit

1a) Squat

45 x 5

135 x 5

175 x 3

265 x 3

300 x 3

340 x 7 (420)

1b) Vulcan Parallel Set - Wasp 

4 x 3/3, 3/3

7 x 1/1

10 x 1/1

11 x 1/1, 1/m

2a) Squat

175 x 10, 10, 10

2b) Hula

2 x 25's x 10, 10, 10

2c) Wrist Developer - Orange

5 x 5/5, 4 x 5/5, 5/5

2d) Blob Attempts & Negs - York

50# x 1/1, 1/1, 1/1

2e) Standing Band Crunches - Green/Avr

15, 20, 20

2f) Vulcan Parallel Set - Wasp 

7 x 5/5, 5/5, 5/5

3) Mega Mini Band Hammer Curls

20, 20, 20, 20, 20

Well my left elbow was acting up again and is still quite ouchy as I write this. I threw a bunch of the band hammers to get some blood in the area before I left it for the evening and it seems to have helped some. Tonight was my first night of trying out a continuous circuit like this and I think I quite like it. If my elbow wasn't acting up I would've went for 5 or more passes at it.

My last right hand blob attempt felt very strong as did my final set of hulas. Once this elbow fixes up I think it'll be quite fun. I'm also surprised how close my left is to my right now with the Vulcan but this is due purely to setting strength as I can quite easily set it into my left hand with my stronger right but fumble more to place it into my right.

I also started taking the Universal Animal Flex paks yesterday so it'll be interesting to see how well that stuff helps with inflammation and such as well.

333 Bench

April 25, 2011

333 Bench

1) Bench Press

45 x 10

135 x 5

185 x 3

210 x 3

235 x 9 (305)

2a) Bench Press

155 x 10, 10, 10, 10, 10

2b) DB Row

117 x 10, 10, 10, 10, 10

3a) Mega-Mini Band Hammer Curls

20, 20, 20, 20, 20

3b) Mega-Mini Band Tricep Press-downs

20, 20, 20, 20

I was going to do some 2HP with my Euro set at 54mm before I did the band work but my left elbow was giving me some grief. I'll see if I can hit some tomorrow.

110424 Wrist Developer Level 13 Orange Spring Both Hands

Wrist Developer

April 24, 2011

Wrist Developer - Orange Spring

1 x 5/5

4 x 5/5

7 x 1/1

10 x 1/1

13 x 1/1

14 x A/A

Left arm was really tweaking. I probably could've gotten 14 if it was feeling better.

333 Deads

April 22, 2011
333 Deads

CV Deads
135 DO x 5
225 DO x 3
315 DO x 3
350 DO x 3
395 DO x 3, RG x 6 (514)

Axle Shrugs
123 x 20
213 x 25

Band Pulldown Crunches
Avr/Green x 15, 15, 15, 15

RT Pulls
112 x 5/5
Thumbless 112 x 10/9

333 Shoulders

April 20, 2011

333 Shoulders

1) Seated Dumbbell Press

60 x 3

65 x 3

75 x 10 (100)

2) Ring Rows

BW x 8 Bugged my elbow so I left it there

3a) Mega Mini Hammer Curls

20, 20, 20

3b) Shoulder Shocker

45 & 15's x 9, 9, 9

Well a few things, man I was pumped after those last 2 exercises. Kept going with little or no rest between the exercises. The other thing was I hopped on the scale tonight and......264#..Holy crap! That's the heaviest I've ever been!

Yesterday I had a crap 2HP workout and reverse bent a 6.5" x 1/4" FBBC square chunk reverse.

110419 FBBC 1/4" x 6.5" Square Reverse Cert Attempt