March 31, 2012
Before Supper
1) EZ Skullcrushers - Behind Head (not going to write that past here, it's the way they're all going to happen)
115 x 5, 5
120 x 5
125 x 5
130 x 5
135 x 4
2) Coan Rows
135 x 8
225 x 8
295 x 8
305 x 8, 8
3) Oly Bar Curls - 20, 15, 10
4) Wrist Thingy with 25#
Pro - 40
Sup - 50
Uln - 40
Rad - 50
Holy crap I can barely write this due to the wicked forearm pump from the wrist thingy.
Trying to work up in weight on the skullcrushers now to try and get on a strength gaining program with them. I'm thinking sets of 3-5 for 8 to 15 once I get things dialed in. I need more of a warm-up on them though. First set kinda tweaked both elbows and didn't feel right for the whole workout.
Really liking that style of rows. I can really feel them in my lats and upper back. I think they'll have a huge payoff with my pull lockouts and overall stability with the other lifts.
Those straight bar curls are helping me regain my supination slowly but surely. I may do a set or two daily.
Saturday, March 31, 2012
Friday, March 30, 2012
Bench Press and Thick Bar
March 30, 2012
Before Supper
1a) Bench Press - Pinkies 1" in from rings, splayed my feet out more, felt way more stable
45 x 5
155 x 5
235 x 3, 3
Add Wraps
285 x 1
305 x 1
315 x 1
320 x 1
Slingshot + Wraps
335 x 2
355 x 1
365 x 1
375 x 1
Nothing
205 x 14
1b) Thick Bar - The Linda
Everything felt good tonight and I was really strong with my thick bar work. I also took a video of my 315 bench in case I had so blatant things people see I need to work on. Tomorrow I'll do my assistance and accessory work after the gun show.
Before Supper
1a) Bench Press - Pinkies 1" in from rings, splayed my feet out more, felt way more stable
45 x 5
155 x 5
235 x 3, 3
Add Wraps
285 x 1
305 x 1
315 x 1
320 x 1
Slingshot + Wraps
335 x 2
355 x 1
365 x 1
375 x 1
Nothing
205 x 14
1b) Thick Bar - The Linda
Everything felt good tonight and I was really strong with my thick bar work. I also took a video of my 315 bench in case I had so blatant things people see I need to work on. Tomorrow I'll do my assistance and accessory work after the gun show.
Thursday, March 29, 2012
Thick Bar, Squats and Wrist Work
March 29, 2012
Noon
1) Thick Bar - The Linda
Before Supper
1) Squats - Oly Bar
R - 45 x 5, 5
R - 250 x 5
R - 375 x 2, 2 - Still feeling a bit tight
B - 405 x 1
B+W - 455 x 1
B+W - 475 x 1
B+W - 505 x 1
B+W - 515 x 1
R - 315 x 5 Good enough, back's feeling tired
2) 2-3/8" Wrist Roller
60# E/F x 4/2
3) Wrist Thingy
25# - Sup x 40
25# - Pro x 20
25# - Uln x 40
25# - Rad x 40
Holy crap was my hands and forearms pumped after that! I couldn't even hold the soap to wash the chalk off after the workout lol! Just wanting to get some blood in there to assist in the recovery from the thick bar work. First time trying the ulnar and radial deviations with the wrist thingy and I really like them.
Squats are going good. I think I'll get my 550 before my birthday in May and I'm hoping to hit 600 by the end of the year :) 40 is going to be a good year I think.
Noon
1) Thick Bar - The Linda
Before Supper
1) Squats - Oly Bar
R - 45 x 5, 5
R - 250 x 5
R - 375 x 2, 2 - Still feeling a bit tight
B - 405 x 1
B+W - 455 x 1
B+W - 475 x 1
B+W - 505 x 1
B+W - 515 x 1
R - 315 x 5 Good enough, back's feeling tired
2) 2-3/8" Wrist Roller
60# E/F x 4/2
3) Wrist Thingy
25# - Sup x 40
25# - Pro x 20
25# - Uln x 40
25# - Rad x 40
Holy crap was my hands and forearms pumped after that! I couldn't even hold the soap to wash the chalk off after the workout lol! Just wanting to get some blood in there to assist in the recovery from the thick bar work. First time trying the ulnar and radial deviations with the wrist thingy and I really like them.
Squats are going good. I think I'll get my 550 before my birthday in May and I'm hoping to hit 600 by the end of the year :) 40 is going to be a good year I think.
Tuesday, March 27, 2012
Thick Bar, Bench, Rows'n Stuff
March 27, 2012
Noon
1) Thick Bar Focus - The Linda (Thanks to Aaron for naming this one lol)
Before Supper
1) Bench Press - Pinkies 1" in from rings
45 x 10
155 x 5
260 x 6, 6, 6, 6, 6
2a) Coan Row
275 x 8, 8, 8
2b) EZ Skullcrushers - Bar behind head
115 x 8, 8, 8
3) Oly Bar Curls
Bar x 20, 15, 15, 15
Well I sure could feel the effects on my left arm forearms flexor from yesterdays reverse bending. I'll have to just pick my bending times better.
Bench felt good and strong, easy as did the rows and skullcrushers.
Doing those straight bar curls are really helping to stretch out my arms and helping restore my supination. Surprisingly I can really feel such a light weight in my biceps as well. I'm thinking either because I've become so braich dominant over the years that my biceps are a lagging body part or that just because I'm doing them fairly slow and controlled plus the tension from my wrists being all cocked out is radiating additional stress to the bi's. Oh well, today was my medium day and it was what it was supposed to be.
Noon
1) Thick Bar Focus - The Linda (Thanks to Aaron for naming this one lol)
Before Supper
1) Bench Press - Pinkies 1" in from rings
45 x 10
155 x 5
260 x 6, 6, 6, 6, 6
2a) Coan Row
275 x 8, 8, 8
2b) EZ Skullcrushers - Bar behind head
115 x 8, 8, 8
3) Oly Bar Curls
Bar x 20, 15, 15, 15
Well I sure could feel the effects on my left arm forearms flexor from yesterdays reverse bending. I'll have to just pick my bending times better.
Bench felt good and strong, easy as did the rows and skullcrushers.
Doing those straight bar curls are really helping to stretch out my arms and helping restore my supination. Surprisingly I can really feel such a light weight in my biceps as well. I'm thinking either because I've become so braich dominant over the years that my biceps are a lagging body part or that just because I'm doing them fairly slow and controlled plus the tension from my wrists being all cocked out is radiating additional stress to the bi's. Oh well, today was my medium day and it was what it was supposed to be.
Some different bending wraps
Just figured I'd post a pic of some different bending wraps starting in the upper left and going clockwise; Ironmind cordura pads, David Horne's World of Grip suede, Fat Bastard Barbell Co. suede, my original homemade suede and Benders Battlefield cordura.
Monday, March 26, 2012
Thick Bar, Pulls and TORQUE!!
March 26, 2012
Noon
1) Thick Bar Focus
Before Supper
1) Deadlift - CV
275 x 5
405 x 1
455 x 1
475 x 1
495 x 1
515 x 1
525 x 1
475 x 1, 1, 1, 1, 1
2) TORQUE!! Reverse Bend Submission
188.5k @ 6" x 6" - 56' in 3h
3) Shrugs - Nice and controlled BB style
315 x 15, 15, 15
Noon
1) Thick Bar Focus
Before Supper
1) Deadlift - CV
275 x 5
405 x 1
455 x 1
475 x 1
495 x 1
515 x 1
525 x 1
475 x 1, 1, 1, 1, 1
2) TORQUE!! Reverse Bend Submission
188.5k @ 6" x 6" - 56' in 3h
3) Shrugs - Nice and controlled BB style
315 x 15, 15, 15
Saturday, March 24, 2012
Rows, Bi's, Thick Bar and Stuff
March 24, 2012
Before Supper
1) Coan Style Rows - I'm finding these are hitting my back really hard
135 x 8
255 x 8, 8
275 x 8
295 x 8
2) Thick Bar
3) Oly Bar Curls - Really trying to improve my supination so I'm trying these.
Bar x 20, 20, 10
4) DB Side Laterals
15e x 20, 20
5) Climber Hub
Worked up to 56.4# and did a long hold with each hand, maybe 10 seconds or better.
Before Supper
1) Coan Style Rows - I'm finding these are hitting my back really hard
135 x 8
255 x 8, 8
275 x 8
295 x 8
2) Thick Bar
3) Oly Bar Curls - Really trying to improve my supination so I'm trying these.
Bar x 20, 20, 10
4) DB Side Laterals
15e x 20, 20
5) Climber Hub
Worked up to 56.4# and did a long hold with each hand, maybe 10 seconds or better.
Friday, March 23, 2012
Thick Bar and Bench
March 23, 2012
Noon
Thick Bar Focus Work
Before Supper
Bench Press - Pinkies 1" in from the rings
45 x 10
155 x 5
235 x 3, 3
Added wrist wraps
285 x 1
295 x 1
305 x 1
310 x 1, 1
Original Slingshot + Wraps
315 x 3
335 x 2
355 x 1.95 - Wasn't going for a double but decided to go for it at the last minute. I wasn't quite tight enough for it and just barely missed the lockout. Thank you spotter chains :D
Raw - Narrow Grip
205 x 11
Well that was enough. I'll hit my back, bi's and do some reverse bending tomorrow. Crap my triceps are killing me still from Tuesday's skullcrushers. I haven't really been doing them since I got my multi-grip bar but this is telling me I definitely need to go back. Doing them where the bottom position is behind/above my head really hits another head that doesn't get hit this hard from anything else. The last couple of sets with the slingshot finally started to break out the ouches.
Noon
Thick Bar Focus Work
Before Supper
Bench Press - Pinkies 1" in from the rings
45 x 10
155 x 5
235 x 3, 3
Added wrist wraps
285 x 1
295 x 1
305 x 1
310 x 1, 1
Original Slingshot + Wraps
315 x 3
335 x 2
355 x 1.95 - Wasn't going for a double but decided to go for it at the last minute. I wasn't quite tight enough for it and just barely missed the lockout. Thank you spotter chains :D
Raw - Narrow Grip
205 x 11
Well that was enough. I'll hit my back, bi's and do some reverse bending tomorrow. Crap my triceps are killing me still from Tuesday's skullcrushers. I haven't really been doing them since I got my multi-grip bar but this is telling me I definitely need to go back. Doing them where the bottom position is behind/above my head really hits another head that doesn't get hit this hard from anything else. The last couple of sets with the slingshot finally started to break out the ouches.
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