What I did in October

Well I felt like crap due to a cold for a couple of weeks and had a bit of personal stuff going on that threw my workouts off a bit. The point that stands out with this month is my reverse bending PR's and my pull volume (on the days that I pulled that is). I was also pleasantly surprised when I did my first bout of squats in a month, month and a half and they remained relatively strong.

October

• Reverse Bend
• 5/16" x 7" HRS in a single IM pad to ~30' First time trying
• 375# x 7" 0-1 in 1" Singles Cert
• 405# x 7" 0-1 in 1" Singles Cert
• 500# x 6" 0-1 in 1" Singles Cert (Not yet approved but bent to 53')
• FBBC 6" x 1/4" Square Cert
• FBBC 5.5" x 1/4" Square Cert
• Bent another 28" x 5/8" HRS within the time limit easy
• Did some sort of pull 7 times this month and moved 73,550#
• Closed my grippers 179 times. Mainly the right as my left arm's bugging me a bit
• Pinched 286 times. A lot with just the right as well
• Moved 165,666#'s in 326 minutes = 508#/min average

Pulls, back, bi's and flexors

October 31,2011
Pulls, back, bi's and flexors

1) Deadlift - Froggy
405 x 3, 3, 3, 3, 3, 3, 3, 3 16:50

2) BB Bent Row
225 x 10, 10, 10

3) Alt DB Curls
55e x 10, 8 2:45 Kinda tweaky on my left arm yet. Right had way more reps left.

4) Cyplenkov Wrist Curls
45 on bar x 12, 10, 10 4:40

Proper Squat Form

500# 6" x 9/32" 0-1 Drillrod Reverse

IM 2.5, 20mm Block x 7

Need to get back learning how to record gripper stuff again. Next time I won't do volume pulls first :-D

Pulls and stuff

October 26, 2011
Pulls and stuff

1) Suitcase Deads
135 x 1/1
185 x 1/1
235 x -/- Should've warmed up first  ;)

2) Deadlift - Froggy
315 x 6, 6, 6, 6, 6, 5, 5, 5 14:00

3) Gripper - 3/4" Block Set
IM 2.5 x 7/3, 5/-, 4/-, 4/-, 3/- 8:20 Left elbow still tweaky

4a) Band Hammers
MM x 50, 25

4b) Band Pressdowns
MM x 25, 20 3:50

5) Wrist Thingy - Each Way
80# on Pin x 12, 12 4:50

Pulls felt good. I think a good goal to set for myself is 405# x 100 in 30 minutes by my 40th next May. It might change my body composition a bit along the way to lol.

Decided to use my Wrist thingy again as it's been a while. I looked at Climbers workout just to get an idea where to jump in at.  :shock:  Tough bugger he is! I think I'll fab up some sort of pin to fit into my rack for my wrist thingy and roller so I don't have to put the bar plus weight on every time I want to use it.

Starting a bending race with one of the benders over at Benders Battlefield to reverse a 455# x 7" piece of 0-1 drillrod in 1.25" wraps. I'll use my 1" wraps as anything thicker doesn't do anything for my reverse. DO is a different story though  :D

If anyone's interested in any of Climbers implements like the Climber Curl, Climber Pinch, Wrist Thingy, etc. his site is: Climber511 Equipment

Dragon

Pressing and some Reverse Iso's

Oct 25, 2011
Pressing and some Reverse Iso's

1) Seated BB Shoulder Press - Back Straight
45 x 5
135 x 5
155 x 5
175 x 3, 3, 3, 3, 2 then immediately
135 x 6 19:00

2) Reverse Bending
Singles - Q4 2010 Bastard - Wobble
IM Pads - 6" gr8 - Not enough. Maybe 20'

The shoulder press was the only thing that tested well but I wanted to bend. Should've left it alone. I'm still not back to peak strength yet after the bends last week. I've decided to hold off on any more reverse bending until my 455# cert stock gets here from Mike K.

I've been playing with learning to DU bend these past few days and MFer that hurts!! I can do my easy 60d's hit and miss and am putting a few degrees (4-5) into a 355# piece of 0-1. Need to get toughened up a whole bunch for this lol.

Night of the Living Deadlift - Results

From P&B

	Name	BWt (Lb)	Schwartz	Dead 1	Dead 2	Dead 3	Best dead	Coeff Score	Pl-Div-WtCl
	Richard Hawthorne	125.6	0.858	584.2	611.8	-617.3	611.8	238.1	1-M-BL
	Vince Urbank	297.4	0.5103	906.1	0.0	-937.0	906.1	209.7	2-M-BL
	Chris Dellafave	240.2	0.5377	766.1	804.7	843.3	843.3	205.7	3-M-BL
	Joe Morrow	137.2	0.7839	573.2	-606.3	0.0	573.2	203.8	4-M-BL
	Dave Hanson	186	0.6098	628.3	677.9	716.5	716.5	198.2	5-M-BL
	Rob Hanners	164.6	0.6666	573.2	639.3	-661.4	639.3	193.3	6-M-BL
	Ryan Snelling	147.6	0.7307	578.7	-628.3	-628.3	578.7	191.8	7-M-BL
	Damon Mayers	194.4	0.5926	683.4	711.0	-716.5	711.0	191.1	8-M-BL
	Ryan Bracewell	271.6	0.5235	804.7	-881.8	-881.8	804.7	191.1	9-M-BL
	Rich Sadiv	177.4	0.6301	633.8	650.4	661.4	661.4	189.0	10-M-BL
	David Hanson	330	0.4932	837.7	-881.8	-881.8	837.7	187.4	11-M-BL
	Mark Ferris	243.8	0.5358	716.5	760.6	-782.6	760.6	184.9	12-M-BL
	Thomas Land	233.2	0.5424	749.6	-804.7	-804.7	749.6	184.4	13-M-BL
	Andy Bolton	327.4	0.4944	815.7	0.0	-937.0	815.7	182.9	14-M-BL
	Bob Dale	273.4	0.5224	677.9	733.0	755.1	755.1	178.9	15-M-BL
	Darren Dorn	194.2	0.593	661.4	-705.5	-705.5	661.4	177.9	16-M-BL
	Willis McCoy	147.2	0.7327	474.0	-534.6	534.6	534.6	177.7	17-M-BL
	Tom Eiseman	182.6	0.6177	600.8	-716.5	-716.5	600.8	168.3	18-M-BL
	Mike Mccoy	237.6	0.5393	644.8	677.9	-711.0	677.9	165.8	19-M-BL
	Orlando Green	232	0.5434	-832.2	-892.9	-892.9	0.0	0.0	0

18" Pulls, a bit of arms and a braced bend

October 21, 2011
18" Pulls, a bit of arms and a braced bend

1) 18" Rack Pulls
315 x 3
405 x 3
495 x 3
515 x 3
535 x 2
555 x 2
575 x 1, 1, 1 27:00

2) Alt Dumbbell Curls
55ea x 10, 8, 6 5:15

3) Tricep Band Pressdowns - Draped Band
MM x 25, 15, 15 3:15

4) Braced Mid-Length Bend
28" x 5/8" A36 - Done

First braced bend in ages. Hurt my left arm again. Definitely needs some time to heal.