Wk 3 Pulls; 460 x 2, 515 x 2

January 31, 2014

Afternoon

Still chugging along. I had a couple good moments at armwrestling practice last night too. Can't wait for my shoulder to heal up a bit. 

Deadlifting

135 x 3 x 3r

225 x 2 x 2r

315 x 2 x 1r

365 x 1

400 x 4 x 4r

460 x 2

515 x 2

400 x 9 - Added one extra as next week there are no pulls :)

Pinch and choke rip a deck of Aristocrats. 

Extra Work - Seated BUP's

January 29, 2014

Noon

Some extra work while Gail's exercising. Really good for the grip and core.

Seated 1 Arm KB BUP's 24kg x 3, 5, 5, 5, 5, 5, 5

Moar Squats

January 27, 2014
Before Supper

Happy. Last cycle at 445 is where I went 3, 3, 2 and it was tough; 3 x 3 today was easy peasy. Decided to do some light gripper work today as well to see if I'd get a tendinitis flare up and all was good.

1a) Squats
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
445 x 3 x 3r - PR

1b) MMS Grippers
WU to IM2 x 3, 3, 5, 5, 5, 20

2a) Paused Squats - 3ct
345 x 3
355 x 3
365 x 3

2b) Axle Meadow Rows
75 x 3 x 15r

Pressing and a Pinching

January 26, 2014
Afternoon

Just going to stick with reverse grip benching for a while as my shoulder heals. Tried some pulldowns but they aggravated it as well.

1a) Reverse Grip Bench Press
45 x 2 x 5r
135 x 5
185 x 3
225 x 8, 8, 8, 10

1b) Euro 2HP
57 x 2 x 5r
107 x 3
157 x 3
167 x 2 x 3r
177 x 2
187 x 2 - Good stuff. Should hit over 200 in March
157 x 8, slipped at the top of the 9th

2) WG Pulldowns 150 x 15 - Ouched my shoulder

3) Wrist Thingy Pronations - Back to Back 50 x 2 x 25r

4) Wrist Thingy Radial Deviations - Back to Back 50 x 2 x 25r

WK 2 Deadlifting

January 24, 2014
Noon

Another one lift workout. I figure I'll see how my back feels tomorrow. Lats week my lats and such were really feeling it. Once again I just stuck with the minimum 8 reps on the last set.

Deadlifting
135 x 3 x 3r
225 x 3
315 x 1
365 x 1
390 x 4 x 4r
445 x 1 x 2r
500 x 1 x 2r
390 x 1 x 8r

Squats and Squats

January 20, 2014
Noon

Just some more squatting. I took a video of the paused squats just to watch depth and the length of the pause as counting to 3 in my head looks a lot different without the bar on my back lol!

1) Squat
45 x 3 x 3r
135 x 2
225 x 2
315 x 2
365 x 1
405 x 1
435 x 3 x 3r

2) Pause Squat 3ct
340 x 3
350 x 3
360 x 3




Recumbent Bike - 20 min

Press and Pinch

January 19, 2014
Noonish

Shoulder still feels like a bag of crap. I'm thinking I'll either just go reverse grip or DB press for a bit starting next week.

I also widened out my Euro pinch to 54mm from 48mm for something different. Feels okay.

1a) Bench Press - Med Grip
45 x 3 x 5r
135 x 3
185 x 3
225 x 1
255 x 2 x 5r

1b) 54mm Euro 2HP
57 x 2 x 5r
107 x 5
157 x 5, 5, 7, 7, 7, 7

2) Reverse Grip Bench Press
225 x 5, 7

3a) Front/Side Raises 30 x 2 x 10r

3b) Hammer Curl - Simultaneous 65 x 2 x 10r

4) Flat Wrist Curl
65 x 25
85 x 6

Recumbant Bike 20 min.

Pull Day - Ortmeyer Week 1

January 17, 2014
Before Supper

Well giving the Ortmeyer routine a go for my pulls. I'm also giving a form change a try; widened my stance. Should give me more room for my gut and keep my hamstrings/adductors from binding up on each other so much at the top.

I didn't do any rows as we had armwrestling practice last night. I also figured I sure start doing some nice steady state cardio. Had me sweating good with zero huffing or puffing.

Note: don't eat granola cereal prior. I was so frigging bloated I thought I was going to puke a few times.

1) Deadlifting - Rogue Bar - No Belt
135 x 3 x 3r
225 x 3, 2
315 x 2
365 x 1
390 x 4 x 4r
445 x 2 x 2r
390 x 8 - just sticking to the minimum reps

2) Recumbent Bike - 20 minutes

Another Bout of Extra Work

January 15, 2014
Noon

Some more extra work while helping Gail.

1a) DB Laterals Side/Front
30 x 2 x 10r

1b) 45' Incline DB Shrugs - 3ct
35 x 2 x 25r

2) Band Pull-aparts
MM x 3 x 25r

3) Flat-Full Range DB Wrist Curls
40 x 2 x 25r - back to back sets

4) 45' DB Wrist Curls
40 x 2 x 20r - back to back sets

5) Herc Bar Extensions
20 x 3 x 20r

A Quick Squat Workout

January 14, 2014
Noon

Quick one. Work is piling up again.

1) Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
425 x 3 x 3r

2) Paused Squats - Beltless - 3ct
335 x 3
345 x 3
355 x 3