June 30, 2014
Afternoon
Putting a bit more weight on the hamstring. I wore my Rehband shorts to keep them nice and warm. No issues. Squats felt nice and strong so I'll keep chugging along again.
Bow Bar Squat - 120s
52 x 5 x 3r
142 x 3
232 x 2
322 x 1
362 x 3 x 5r
60s rests
Dimels
245 x 3 x 20r
Wesley Inman Shrugs - 15s Holds
45e x 3 x 8r - fire up the traps good!
NG Pulldowns
200 x 3 x 8r
Giant Set - 90s rest
Purple Bar Curls 80 x 3 x 8r
Alt DB Curls 40 x 8, 35 x 8, 30 x 8
Conc Hammer Curls 30 x 8, 25 x 2 x 8r
Standing Band Crunches
Str x 3 x 20r
Monday, June 30, 2014
Sunday, June 29, 2014
Lock and Load Baby!!!
June 29, 2014
Before Supper
No practice tonight so I wanted to do a little arm wrestling specific training. I'll be doing some full ROM curls tomorrow as well as some wrist stuff.
Rather than doing my typical Iso's I decided to giver with some of David Horne's lock and load training. Fun stuff!
Vertical Hold
25 x 20s
35 x 2 x 20s
45 x 20s
55 x 15s, 2s/10s - right had nothing
Lock Raises
35 x 10, 8/10, 8/10
L&L Curls
25 x 10, 8/12
Before Supper
No practice tonight so I wanted to do a little arm wrestling specific training. I'll be doing some full ROM curls tomorrow as well as some wrist stuff.
Rather than doing my typical Iso's I decided to giver with some of David Horne's lock and load training. Fun stuff!
Vertical Hold
25 x 20s
35 x 2 x 20s
45 x 20s
55 x 15s, 2s/10s - right had nothing
Lock Raises
35 x 10, 8/10, 8/10
L&L Curls
25 x 10, 8/12
Friday, June 27, 2014
D4, B1 - Press
June 27, 2014
Noon
Cripes! I'm still freaking bruised up and sore from seeing my deep tissue massage guy on Wednesday. Definitely costing me some reps today.
Seated BTN Press - 90s
45 x 3 x 10r
95 x 3
115 x 10, 10, 7
60s rests
Dips
BW x 13, 10, 8
Ring Rows
BW x 25, 25, 15
Seated Bradford Press
105 x 3 x 8r
Seated Dick's Press
45 x 3 x 12r
Side Bends
108 x 3 x 10r
Noon
Cripes! I'm still freaking bruised up and sore from seeing my deep tissue massage guy on Wednesday. Definitely costing me some reps today.
Seated BTN Press - 90s
45 x 3 x 10r
95 x 3
115 x 10, 10, 7
60s rests
Dips
BW x 13, 10, 8
Ring Rows
BW x 25, 25, 15
Seated Bradford Press
105 x 3 x 8r
Seated Dick's Press
45 x 3 x 12r
Side Bends
108 x 3 x 10r
Thursday, June 26, 2014
D3, B1 - Deads
June 26, 2014
Before Supper
Deadlift - 90s, Changed grip to having my right supinated
135 x 5 x 3r
225 x 3
315 x 2
365 x 3 x 8r - gets the sweat machine going with 90 second rests
60s rests for all other sets
Leg Extension
80 x 3 x 15r - wicked pump
Barbell Shrug
315 x 3 x 15r
Pull-up
BW x 3, 4, 5, 4, 3
Towel Pronation Curls
25 x 3 x 20r
Standing Band Crunches
Str x 3 x 20r
Before Supper
Deadlift - 90s, Changed grip to having my right supinated
135 x 5 x 3r
225 x 3
315 x 2
365 x 3 x 8r - gets the sweat machine going with 90 second rests
60s rests for all other sets
Leg Extension
80 x 3 x 15r - wicked pump
Barbell Shrug
315 x 3 x 15r
Pull-up
BW x 3, 4, 5, 4, 3
Towel Pronation Curls
25 x 3 x 20r
Standing Band Crunches
Str x 3 x 20r
Wednesday, June 25, 2014
Some Extra Arm Stuff
June 25, 2014
Noon
Just some extra stuff.
Played with the baby Inch
DB Wrist Curls w/Manus
80 x 20
85 x 18, 15
Cyplenkov Wrist Curls w/T Handle
20 x 20, 20, 15
1" Wrist Roller - Extensors
25# x 2 x 1r
Noon
Just some extra stuff.
Played with the baby Inch
DB Wrist Curls w/Manus
80 x 20
85 x 18, 15
Cyplenkov Wrist Curls w/T Handle
20 x 20, 20, 15
1" Wrist Roller - Extensors
25# x 2 x 1r
Tuesday, June 24, 2014
D2, B3 - Bench
June 24, 2014
Noon
Arm was a tad ouchy for benching. Lining up a deep tissue massage to see if that helps.
Bench Press
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
255 x 1
275 x 3
235 x 6
V-Grip Landmine Row
145 x 3 x 8r
Klokov Seated Press
45 x 5
95 x 10, 9, 6
Band Pushdowns
Avr x 3 x 18r
Band Oblique Twists
MM x 3 x 12r
Blobbing between bench sets.
Noon
Arm was a tad ouchy for benching. Lining up a deep tissue massage to see if that helps.
Bench Press
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
255 x 1
275 x 3
235 x 6
V-Grip Landmine Row
145 x 3 x 8r
Klokov Seated Press
45 x 5
95 x 10, 9, 6
Band Pushdowns
Avr x 3 x 18r
Band Oblique Twists
MM x 3 x 12r
Blobbing between bench sets.
Monday, June 23, 2014
Mark Bell and Power Magazine Support for Bob Wanamaker
From Mark Bell's Facebook Page:
http://www.gofundme.com/abq3ck
D1, B3 - Squat
June 23, 2014
Noon
Went with front squats to take some load off of the hamstring to give it a bit more healing time. 275 was easy but I felt a little twinge so I stopped there.
Front Squat
45 x 3 x 3r
135 x 3
185 x 3
225 x 2
275 x 1
235 x 5
60s Rests
RDL
135 x 12
225 x 3 x 20r
BB Shrug
405 x 12, 10, 10
NG Pulldowns
190 x 3 x 8r
Purple Bar Curls
80 x 15, 15, 10
Standing Band Crunch
Str x 3 x 18r
Noon
Went with front squats to take some load off of the hamstring to give it a bit more healing time. 275 was easy but I felt a little twinge so I stopped there.
Front Squat
45 x 3 x 3r
135 x 3
185 x 3
225 x 2
275 x 1
235 x 5
60s Rests
RDL
135 x 12
225 x 3 x 20r
BB Shrug
405 x 12, 10, 10
NG Pulldowns
190 x 3 x 8r
Purple Bar Curls
80 x 15, 15, 10
Standing Band Crunch
Str x 3 x 18r
Friday, June 20, 2014
D4, B2 - Press
June 20, 2014
Before Supper
A couple new things; the Overhead Dick's press and a slightly different plank. First time trying that Dick's press and holy crap it doesn't take much to fry the triceps as long as you do it right and keep your elbows as high as possible the whole time. The other thing with the plank is that rather than holding for max time (which I can do for what seems like ages) I just maximally contracted everything from my hips to my armpits for 20-30 seconds. Big difference and I think it'll have a great payoff. Second week going back to some ring rows as well. They blow up my whole upper back as well as my biceps probably more than anything else. Good stuff.
Seated BTN Press - 90s
45 x 3 x 10r
95 x 5
145 x 6, 6, 5
Dips - 60s
BW x 15, 10, 8
Ring Rows - 60s
BW x 25, 20, 17
Seated Bradford Press - 60s
95 x 3 x 12r
Seated OH Dick's Press - 30s
45 x 12, 12, 8
Max Contraction Plank - 30s
BW x 3
Before Supper
A couple new things; the Overhead Dick's press and a slightly different plank. First time trying that Dick's press and holy crap it doesn't take much to fry the triceps as long as you do it right and keep your elbows as high as possible the whole time. The other thing with the plank is that rather than holding for max time (which I can do for what seems like ages) I just maximally contracted everything from my hips to my armpits for 20-30 seconds. Big difference and I think it'll have a great payoff. Second week going back to some ring rows as well. They blow up my whole upper back as well as my biceps probably more than anything else. Good stuff.
Seated BTN Press - 90s
45 x 3 x 10r
95 x 5
145 x 6, 6, 5
Dips - 60s
BW x 15, 10, 8
Ring Rows - 60s
BW x 25, 20, 17
Seated Bradford Press - 60s
95 x 3 x 12r
Seated OH Dick's Press - 30s
45 x 12, 12, 8
Max Contraction Plank - 30s
BW x 3
Thursday, June 19, 2014
D3, B2 - Pulls
June 19, 2014
Before Supper
Handling my hamstring with kid gloves because of last week. Still I got a pretty good sweat going with 80% humidity in the basement.
Deadlift - 90s
Floor
135 x 4 x 3r
225 x 2 x 3r
Blocks
315 x 3
405 x 1
455 x 3 x 4r
45s to 60s on all assistance work
Paused Leg Extensions
75 x 3 x 15r
BB Shrugs
405 x 3 x 10r
Pull-ups
BW x 3, 3, 3, 3, 5
Alt DB Curl
65e x 3 x 5r - My right was substantially stronger. Must've arm wrestled more with my left last night lol!
Russian Twists
4k Medicine Ball x 3 x 15r
Before Supper
Handling my hamstring with kid gloves because of last week. Still I got a pretty good sweat going with 80% humidity in the basement.
Deadlift - 90s
Floor
135 x 4 x 3r
225 x 2 x 3r
Blocks
315 x 3
405 x 1
455 x 3 x 4r
45s to 60s on all assistance work
Paused Leg Extensions
75 x 3 x 15r
BB Shrugs
405 x 3 x 10r
Pull-ups
BW x 3, 3, 3, 3, 5
Alt DB Curl
65e x 3 x 5r - My right was substantially stronger. Must've arm wrestled more with my left last night lol!
Russian Twists
4k Medicine Ball x 3 x 15r
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