May 31, 2013
Evening
Did a quick ISG workout. Was really bugging my upper arm. Hopefully the massage tomorrow morning straightens things out.
ISG Gripping
5/3-7/3-7/4-7/5 x 8r
9/3-8/5-9/4 x 3r
6/2 x 70r/60r
ISG Pinch
4/1 x 10r
Friday, May 31, 2013
Some Pulls & Squats
May 31, 2013
Noon
My arm is freaking killing me today from last evenings armwrestling. I didn't really notice it until I hung some weight on it so I figured I'd strap up to give the biceps and grip a rest.
All pulls with my Westside Power Bar
1a) Deadlift
WU to 475
1b1) High Cable 2.5" Crusher Wrist Curls
50 x 5 x 15r
-clean reps with holds
1b2) 2-3/8" Wrist Roller
55 x 3
2) Deadlift vs Average Band
395 x 3 x 3r
-these felt way better than last week and I filmed the last set. Slowed down a bit on the 3rd rep so I stopped there.
3) SSB Squats
WU to 205 x 2 x 10r
-minimal rest and done as fast as possible. Went to the SSB to give my bicep a break as well.
Noon
My arm is freaking killing me today from last evenings armwrestling. I didn't really notice it until I hung some weight on it so I figured I'd strap up to give the biceps and grip a rest.
All pulls with my Westside Power Bar
1a) Deadlift
WU to 475
1b1) High Cable 2.5" Crusher Wrist Curls
50 x 5 x 15r
-clean reps with holds
1b2) 2-3/8" Wrist Roller
55 x 3
2) Deadlift vs Average Band
395 x 3 x 3r
-these felt way better than last week and I filmed the last set. Slowed down a bit on the 3rd rep so I stopped there.
3) SSB Squats
WU to 205 x 2 x 10r
-minimal rest and done as fast as possible. Went to the SSB to give my bicep a break as well.
Wednesday, May 29, 2013
Outdoors Pressing & Pulling
May 29, 2013
After Work
Couldn't (didn't want to) train at lunch due to the pouring rain. Let off in time for me to get some done after work. Feeling pretty damn beat up still from Mondays armwrestling so I didn't hit everything as a bunch more people are supposed to show up for tomorrows practice.
1) BB Clean & Strict Press - Short Cycle - 40r
95 x 8, 5
135 x 10, 10, 8, 10, 2
Experimented a bit on those last 8 and 10 rep sets. I definitely have more jam with a full pause rather than bouncing off of my lat load.
2) BB Row
185 x 3 x 15r
After Work
Couldn't (didn't want to) train at lunch due to the pouring rain. Let off in time for me to get some done after work. Feeling pretty damn beat up still from Mondays armwrestling so I didn't hit everything as a bunch more people are supposed to show up for tomorrows practice.
1) BB Clean & Strict Press - Short Cycle - 40r
95 x 8, 5
135 x 10, 10, 8, 10, 2
Experimented a bit on those last 8 and 10 rep sets. I definitely have more jam with a full pause rather than bouncing off of my lat load.
2) BB Row
185 x 3 x 15r
Monday, May 27, 2013
Squats, Pressing and Arm-Wrestling
May 26, 2013
Noon
1) Squat
WU to 390 x 1
240/250/260/270 x 10, 120 sec rests
2) Bench Press
WU to 235 x 8, 6, 6, 5, 5, 5
- First 4 sets done narrow grip and the last 2 with the pinkies touching the rings.
No time for the GM's as I had to run to the door to receive my new bumper plates :D
Armwrestling again tonight at Matt's.
Noon
1) Squat
WU to 390 x 1
240/250/260/270 x 10, 120 sec rests
2) Bench Press
WU to 235 x 8, 6, 6, 5, 5, 5
- First 4 sets done narrow grip and the last 2 with the pinkies touching the rings.
No time for the GM's as I had to run to the door to receive my new bumper plates :D
Armwrestling again tonight at Matt's.
Saturday, May 25, 2013
Saturday Chins & Stuff
May 25, 2013
Noonish
1) Chins
BW x 1, 2, 3, 4
BW + 18# Chain (278) x 1, 2, 3, 3, 2+h, 1+20 Mississippi hold
2) 2.5" Crusher High Cable Hooks
50# x 20
3) 2-3/8" Wrist Roller - Flexion & Immediate Extension
65 x 1
75 x 1
90 x 1
105 x 2
Noonish
1) Chins
BW x 1, 2, 3, 4
BW + 18# Chain (278) x 1, 2, 3, 3, 2+h, 1+20 Mississippi hold
2) 2.5" Crusher High Cable Hooks
50# x 20
3) 2-3/8" Wrist Roller - Flexion & Immediate Extension
65 x 1
75 x 1
90 x 1
105 x 2
Friday, May 24, 2013
W1 Pulls and Stuff
May 24, 2013
Noon
Grey and rainy day. Not feeling overly zippy and my hamstrings have been tender all week.
All pulls with my Westside Power Bar for a change.
1) Deadlift
WU to 475
Pull against an Average Band
395 x 3, 2+1
2) Squat
WU to 235 x 2 x 10r
3) Push-ups
BW x 45
Noon
Grey and rainy day. Not feeling overly zippy and my hamstrings have been tender all week.
All pulls with my Westside Power Bar for a change.
1) Deadlift
WU to 475
Pull against an Average Band
395 x 3, 2+1
2) Squat
WU to 235 x 2 x 10r
3) Push-ups
BW x 45
Wednesday, May 22, 2013
It's Log!
May 22, 2013
Noon
First day out with the log bar this year and doing standing overhead work. Standing in the grass with the wind howling!
1) Short Cycle Log Clean and Press - Strict
155 x 7 x 5r
2) Log RDL's
155 x 3 x 15r
Noon
First day out with the log bar this year and doing standing overhead work. Standing in the grass with the wind howling!
1) Short Cycle Log Clean and Press - Strict
155 x 7 x 5r
2) Log RDL's
155 x 3 x 15r
Tuesday, May 21, 2013
Quick Chins & Roller
May 21, 2013
Chins - Most in AW range
BW w/Clothes (257) x 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1+hold
2-3/8" Wrist Roller - F/E
65 x 5/5
Chins - Most in AW range
BW w/Clothes (257) x 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1+hold
2-3/8" Wrist Roller - F/E
65 x 5/5
Monday, May 20, 2013
Back to Cruel Phil - Week 1 Squats
May 20, 2013
Noonish
Sweat, sweat and more sweat. Back with Phil again getting my doses of reps and sweats.
1) Squat
385 x 1
Squats with 120 sec breaks. Last set was more like 180 or a bit more hahaha!
235/245/255/265 x 10
2) Bench Press - Medium Grip
With Manus 230 x 3 x 5r
Regular 230 x 5, 8, 5, 2
3) Cambered Bar GM's
85 x 5
135 x 5
225 x 5
315 x 3 x 5r
Noonish
Sweat, sweat and more sweat. Back with Phil again getting my doses of reps and sweats.
1) Squat
385 x 1
Squats with 120 sec breaks. Last set was more like 180 or a bit more hahaha!
235/245/255/265 x 10
2) Bench Press - Medium Grip
With Manus 230 x 3 x 5r
Regular 230 x 5, 8, 5, 2
3) Cambered Bar GM's
85 x 5
135 x 5
225 x 5
315 x 3 x 5r
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