Monday, May 30, 2011
555 Bench, Grip & Pinch
May 30, 2011
555 Bench, Grip & Pinch
1a) Bench Press
45 x 10
135 x 5
175 x 5
200 x 5
230 x 5
1b) Vulcan Gripper Black Spring - Parallel Set
L3 x 3/3
L6 x 3/3
L9 x 1/1
R L12 x 1, 1, L13 x A, L12 x 1, A
L L11 x 1, 1 Stop due to bicep tendon
2a) Blob Work
R - 50# L Blob EW x a+n, a+n, hop+a+n, hop+a+n, hop+a+n
R - 45# L Blob EW Hops until burnout
R - Blob drag medley x 2 x 2
2b) Band Hammer Curls
MM x 50, 40, 30, 20, 10
2c) Band Pressdowns
MM x 50, 40, 25, 25, 10
Pretty happy with getting the L13 set. All of this Vulcan work is paying off and I think I'll be climbing rapidly now.
Hurt my arm trying to tear a licence plate yesterday. I tried it once before (last year) and ripped it into 3 pretty easy but I fought with this bugger for some reason and hurt myself so I terminated all of my assistance pressing, rows and other left handed work. Feeling waay better after the band work.
Friday, May 27, 2011
555 Deads, Axle, Pinch & Wrist Developer
May 27, 2011
555 Deads, Axle, Pinch & Wrist Developer
1) CV Deads
135 DO x 5
225 DO x 5
305 DO x 5
350 DO x 5
395 DO x 3, AG x 2
2a) DO Sumo Axle Deads
213 x 2
263 x 1
273 x 1
283 x 1
293 x 1
308 x Above knees
278 x 1
288 x 1
298 x 1, Knees
2b) Standing Band Crunches
MM x 15, 15
3) Pinch
2-35's x 1+n/1+n PR full lift with the left hand
Added 5# plus pin x n/a
Added 2.5# plus pin x n/a
2 x 35's x a+n/a+n
4) Round the World
2-35's x 1, 1
5) Homemade TTK
10# x 10/10, 10/10
6) L Blob EW
50# x a+n/a+n
7) Wrist Developer - Orange Spring
4 x 5/5
L7 x 1/1
L10 x 1/1
L14 x Miss/VVN, Miss/VVN, Miss/1 PR Left Lead
8) Band Hammer Curls
MM x 50, 40
I was feeling super bagged throughout this workout, just couldn't get any zip going so I slogged through it. Happy with the two PR's in both getting a full lift plus a hold with the loose 2-35's left handed and getting level 14 with the orange spring on the WD. That took 3 attempts. Since doing the band hammer, pressdowns and taking the Animal Flex my elbows haven't felt better.
Wednesday, May 25, 2011
555 Overhead Press, Grippers and Thick Bar
May 25, 2011
555 Overhead Press, Grippers and Thick Bar
1a) BB Seated Press
45 x 10
95 x 5
120 x 5
135 x 5
155 x 5
1b) Vulcan Parallel Set - Black
3 x 3/3
6 x 3/3
9 x 3/3
10 x 1/1
11 x 1/1
12 x 1/1, 1/1a
I think the right is a PR and I know the left is. With the right the weakness is the set, the left the crush but everything's coming together. I made some mental clicks for setting this bugger that hopefully I'll continue to remember to practice and carry forward. Basically I watched what I was doing that made my set into the left so strong; elbow position and especially how I coordinated my gripper hand fingers to get into the set. I think my right should advance another level or two fairly quickly with this info. Happy days :-)
2a) BB Seated Press
110 x 10, 10, 10, 10, 10
2b) 2-3/8" DB Rows - Torso Parallel
85 x 10, 10, 10, 10, 10
3a) 50# L Blob EW
50 x A+n/A+n, A+n/A+n, A+n/A+n, A+n/A+n
3b) Band Hammer Curls
MM x 30, 30, 30
3c) Band Tricep Pressdowns
MM x 30, 30, 30
Monday, May 23, 2011
333 Squats, Grip and Pinch
May 23, 2011
333 Squats, Grip and Pinch
1a) SSB Squat
65 x 5
155 x 5
265 x 3
300 x 3
340 x 2
I need to calculated a new working weight for using the SSB as it seems my 1RM is quite a bit less than with a regular bar. Another thing I've got to figure out is if the 5-3-1 program considers this an acceptable replacement to the regular squat bar. The weight is reduced but the form improves. I think it should be but I need to research it some more.
1b) Parallel Set Vulcan w/Wasp
Both Hands
L4 x 3
L7 x 3
Right
L11 x 1a
L10 x 1, 3, 2, 2
Left
L10 x 1, 1, 2+1a, 2a, 1+1a
2a) SSB Standing Wide Stance GM's
115 x 10, 10, 10, 10, 10
2b) Standing Band Crunches
Average x 10, 10, 10, 10, 10
2c) Blob Pulls
50# York x 1a/1a
50# Legacy EW x 2"/1a, 1/1a, 1/1a, 1/1a
Wide pinch PR!! First time hopping that bugger then I got some full pulls. All of my blobs are coming up soon :-)
3a) Slim Style Lever - Flat Pad
8# @ 32.25" x 10/10
12# @ 33.25" x 1/-, Almost, wavered sideways at the top/-
Happy with getting the 12# with a minimal flat pad. Took a video of the second attempt but I crapped it out at the top. I can post it if anyone wants to see it.
3b) Thumbless 2.5" Crusher Pulls
87# x 5/5
122 x 2/-
Friday, May 20, 2011
333 Bench, Axle and Grippers
May 20, 2011
333 Bench, Axle and Grippers
1a) Bench Press
45 x 10
135 x 5
190 x 3
215 x 3
240 x 8 (304)
255 x 1
1b) Vulcan MMS w/Wasp
L4 x 3/3
L7 x 3/3
L10 x 3/1+2a
R-L11 x 1+2a, 1+2a, L12 x 1a+3BFN
L-L10 x 3a, 1+2a, L11 x 1a+3BFN
2a) Axle Bench
163 x 10, 10, 10, 10, 10
2b) 2-3/8" DB Rows - 45' Back Stance, Row High
82 x 10, 10, 10, 10, 10
3) EZ Bar Barbell Curls
110 x 10, 10, 10
4a) Band Hammer Curls
MM x 25, 25
4b) Band Face Pulls
MM x 25, 20
4c) Band Tricep Pressdowns
MM x 25, 25
Attempted a Slim style hammer lever with a 14# hammer at the end.....no go hahaha!
Thursday, May 19, 2011
Wednesday, May 18, 2011
333 Deads, Axle & Pinch
May 18, 2011
333 Deads, Axle & Pinch
Conventional Deads
135 DO x 5
225 DO x 5
325 DO x 3
375 DO x 3
420 DO x Knees, AG x 3
445 AG x 1 Hold at top
Sumo Axle Deads DO
213 x 2
263 x 1
273 x 1
283 x 1
293 x 1
303 x 1
273 x 1
283 x 1
293 x 1
303 x 1 Hold at top
Kroc DB Row
117 x 25/20
Blob assist lifts plus neg x a bunch
I did a whole bunch of pulls with the blob with minimal rest. I can't think of what it's called but I also did a whole bunch of assisted lifts that I let go on the way up and kept the momentum going, held for a neg, once it dropped about 6" I'd assist it up again for another neg then ride it to the floor.
With the axle work I'll keep doing the Ben wave until I hit one more wave up until 303 then add 5# and go for 3 waves again. I did some math on it and if I consider 303 my 1RM 273 is 90% so I'm getting quite a few reps above that number in that fashion. It worked well in the past so I'll see how she goes this time.
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