Saturday, December 31, 2011

Whatever Day - Rows, Skullcrushers, Blobs and Bending

December 31, 2011 - Before Supper

1a) Pendley Rows - Explosive - Nipple Level or Higher
135 x 8
185 x 5
225 x 5
245 x 5, 5, 5, 5

1b) Skullcrushers - Oly Bar
45 x 10
95 x 8
130 x 5, 5, 5, 5, 5

2a) L Blob Pulls
40E x 5/5
40H x 5/4
45E x 2/1, 4/4, 1/-

2b) Bending
DU in 1" Singles
60d x 2
gr5 x 1
gr8 x 2
Red x 15'

Reverse in IM Pads
gr8 x 3h 30'

Still sick but had a decent workout. Decided I'd better get working my wide pinch again if I'm going to Arizona in March. PO'd at the reverse bend but I stopped before screwing up my elbow.

Decided to record on of the gr8 DU bends just to show my progress:

Friday, December 30, 2011

Press and Pull

December 30, 2011 - Before Supper

1) Seated BTN Press - Medium
105 x 5
155 x 5, 5, 5, 5, 5 16:40

2a) Bench Press - Narrow - Heavy
155 x 5
235 x 3, 3
285 x 1, 1, 1, F
205 x 10

2b) TS Grippers - W5D2 - Recovery
IM T x 3, 3, 3, 3, 3 34:30

3a) BB Shrugs
315 x 3
405 x 3
495 x 3
605 x 3, 3, 3, 3, 3

3b) EZ Reverse Curls
90 x 10, 10, 10


Well I'm still sick and was sweating bad throughout the whole thing. Today's the first day of giving my new program a run through with some modifications that were suggested by Taylor. Really going to be upping my pressing and tricep work throughout the week. Bench felt a lot tougher today and I'm not sure if it's due to the overhead presses first or being sick. Probably a bit of both but I think once this cold disappears it'll go a lot better.

I was just basically getting my work in on the shrugs. Not feeling to peppy.

I pulled some rubber out of the Euro to adjust it to 48mm to more closely match the 2" of the Saxon bar.

Tomorrow for my whatever day I want to get some rows in, maybe skullcrushers, bending and ab roller....maybe.

Thursday, December 29, 2011

The Plan for Kicking off 2012 - Rev 01

Well been kicking around some programming ideas to kick of 2012. I gave a good crack at the biofeedback method for a few months this year as well. I got decent results but I really have a hard time not having my workout laid out ahead of me, at least roughly. I'll still test movements for some variations and such and excessive effort but as far as general movements, reps and sets I'll have a bit of a guideline.

Right now my biggest influences in how I set this up are Anthony Ditillo and Jamie Lewis. Google them and but their books. They're well worth the couple of bucks. Ditillo's can be bought through Bill Hinburn's site as hard copies and Jamie's through his Chaos and Pain site as an e-book.

The main jist is heavy work, do movements at least twice a week and work the hell out of the upper back.

Monday
1a) Front Squat - Medium
1 x 5 @ 50%
5 x 5-7 @ 70-80%

1b) Saxon Pulls - Heavy
1 x 5 @ 50%
1-2 x 3-5 @ 75%
5-10 x 1 @ 90-95%
1-2 x Max @ 60-70%

2) Rows


Tuesday
1) Seated BTN Press - Heavy
Either the singles method above or 5-10 triples

2) Bench Press - Medium
As Above

3) 18" Rack Pulls or Regular Pulls - Heavy
Either the singles method above or 5-10 triples

4) Hammer Curls


Wednesday
High Pulls, Cheat Curls, Abs, Skull Crushers, Neck, Whatever.


Thursday
1a) Back Squat - Oly Bar - Heavy
Either the singles method above or 5-10 triples

1b) Saxon Pulls - Medium
As above.

2) Rows


Friday
1) Seated BTN Press - Medium
1 x 5 @ 50%
5 x 5-7 @ 70-80%

2) Bench Press - Heavy
Either the singles method above or 5-10 triples

3) Shrugs - Heavy
5-10 triples

4) Reverse Curl


Saturday
High Pulls, Cheat Curls, Abs, Skull Crushers, Neck, Whatever.


Bend whenever I feel like it.

Back Squats and Saxon Pulls

December 29, 2011 - Before Supper

1a) Back Squats - Oly Bar - Heavy
45 x 3
205 x 5
305 x 3, 3
365 x 1
385 x 1, 1
395 x 1, 1, 1, 1, 1, 1, 1
245 x 10

1b) Saxon Pulls - Sumo - Medium
155 x 3
165 x 5, 5, 5, 5, 5, 5, 5

Felt great even with sucking snot back into my face between reps lol. Back squats are coming back good. My only complaint is my left elbow (which gives me problems with lots of stuff) and getting a raw back again. All of the work reps felt very strong and easy with zero slowing down. I'm pretty excited about this.

For the last 5 sets of the Saxon pulls I went and did them all touch and go with a slow reversal on the bottom. I think all of that time under tension will help with my pinch overall when coupled with the heavy 1, 2 and 3's.

I did a quick video to check my squat depth on my work sets.

Wednesday, December 28, 2011

TS Grippers W5D1

December 28, 2011
It's all recovery this week then testing next Wednesday.
TS Grippers W5D1 Recovery
IM T x 5 x 3

Tuesday, December 27, 2011

Sick (as in oogy) Press and Pulls

December 27, 2011 - Before Supper


Well I guess Gail and I didn't manage to avoid the various kidling boogers and illness this weekend. We both woke up with really sore throats, I feel very fatigued and she's coughing a lot.

I thought I was going to do a heavy workout today but my body had other ideas so I just hit a medium day and it was still tough going getting the sets in.

1) Seated BTN Presses
95 x 10
155 x 3, 3
185 x F - Got the decision made for me that it was a medium day :)
155 x 5, 5, 4

2) 18" Rack Pulls
315 x 5
465 x 5, 5, 5 - Lots of fire and snap still on the last set but I don't want to sacrifice my recovery from my illness or workout.

3) Seated DB Hammer Curls w/Stiff Grip4orce
40e x 8, 8

Monday, December 26, 2011

Braced Bend, Front Squats, Saxon Pinching and Grippers


December 26, 2011

About 4:30 or so I attempted a braced bend and failed on the crush. 23" x 5/8" HRS:

At about 1900hrs:

1a) Front Squat
45 x 3
135 x 3
225 x 3
275 x 3, 2, - Tipped forward at the bottom and lost it. I was just feeling gassed and not very strong through all of it so I just left it at that. Shitty sleep, bad eating and hours and hours of driving I doubt help much.

1b) Saxon Pinch Pulls - Sumo
155 x 3
175 x 3
200 x 2, 2, 3, 3, 2 - Did okay but still feeling gassed. I wonder what I could've been doing if I was feeling well rested.

2) TS Grippers - Speed W4D3
IM 1.5 x 4, 4, 4, 4, 4, 4 - Very strong right and loud snaps.

Played a bit with that 23" chest crushing. I think I might be able to get it going like that. I was also thinking that I haven't tried the side sweep/crush technique that Paul Knight and Derek Greybill use with success. Might have to give that a boo but I seem to recall David Wigren giving a warning as to is hits the obliques and serratus really hard.

Book: Manthropology

Read it.

23" x 5/8" HRS Braced Fail

Friday, December 23, 2011

Bench and Shrugs

December 23, 2011 - Before Supper

1) Bench Press - Narrow Grip, Touching Smooth
45 x 10
155 x 10
235 x 3, 3
275 x 1
285 x 1, 1, 1, 1, 1, 1
225 x 10
2) Shrugs
315 x 3
405 x 3
495 x 3
585 x 3, 3, 3
605 x 3, 3, 3, 3
625 x 3, 3

Fun workout. Left elbow was feeling a little tweaky so I wasn't sure if I'd make it through my press work but it did okay.
Shrug strength keeps climbing up. My upper back sure feels it now lol.
I'm really looking forward to keep working more singles into my workouts. I'm pretty certain that after my last two workouts I'll be over 400 for squats and over 300 on bench for work weight very early next year. Very excited!
I chopped a 23" piece of 5/8" HRS with the intention of hitting another braced bend PR today but I'm to stinking pooped. I'll try to hit it tomorrow before my 2-3 day holiday hiatus hits.

Thursday, December 22, 2011

Back Squats and Grippers


December 22, 2011 - Before Supper
Back Squats and Grippers


1a) Back Squat - Oly Bar
45 x 3
205 x 5
305 x 3, 3
365 x 1, 1
375 x 1, 1
385 x 1, 1, 1, 1, 1, 1
245 x 10

1b) TS Grippers - Speed
IM T x 3, 3, 3, 3, 3

First time doing regular barbell back squats in ages as I've been using my SSB since March-May sometime and recently playing with front squats. All of these squats felt very easy and powerful and I can see tossing on a lot more weight quickly to re-evaluate my new 1RM with it.

Grippers were feeling very snappy and letting out a very resounding crack with each rep.

Wednesday, December 21, 2011

Holiday Strength Binge

Today's my last day of work until January and I'm really looking forward to it. Other than 2-3 days that I'm travelling I'm free to lift, sleep and eat in copious amounts. There's usually lots of sweets and carb meals lined up but there's a ton of protein to be had as well.

We'll see how this all works out but I fully intend on making my body really make use of those 2-3 days compensating for the abuse I'm going to put it through this week. Next week I'll hammer it with tons of sets of 1-3 reps. Fun fun fun :D

I'm also really enjoying the Ditillo books. So fay I'm about halfway through The Development of Physical Strength and there's a ton of good no nonsense information about diet and programming.

Tuesday, December 20, 2011

Rolling Thunder, Bending and the AB Wheel

December 20, 2011 - Before Supper

1) RT Pulls
95 x 5/5
140 x 1/1
150 x 1/1, F/F
140 x 3/2, 2/1, 2/1 these were feeling pretty weak tonight.

2) DU
1" Single Suede
IM Blue x 1
6" x 1/4" gr8 - 1h 56'

IM Pads
6" x 1/4" gr8 - 3h 12' It wanted to go
6.5" x 1/4" FBBC square - don't know. Didn't unwrap but it wasn't much

Tried another gr8 in the suede but I was spent.

3) AB Wheel - Knees x 8, 8, 8

These surprisingly felt pretty damn good. Who says squats, pulls, OHP and bending don't toughen up the abs :D I kept it short on reps just to see how I feel tomorrow lol.

18" Rack Pulls

December 20, 2011 - Noon

1) 18" Rack pulls with my very stiff bar
405 x 3
495 x 3
545 x 3, 3, 3, 2, 2, 2 20:00

Wow I sure get a sore throat from these and all heavier pulls (for me anyways). Only had a few minutes to get some work in again at lunch. At least this frees me up to maybe do some grip, bending, neck and maybe some ab roller work (Ack!!) later.

Monday, December 19, 2011

BTN Presses, Hammer Curls and Reversing

December 19, 2011 - Before Supper

1a) Seated BTN Presses - Wide/Snatch Grip
135 x 3
155 x 3
175 x 3
185 x 2, 2
180 x 2, 2, 2

1b) Standing Hammer Curl
55 x 3
60 x 3
65 x 3
70 x 3, 2, 2, 2, 2

2) DU in 1" Singles - Iso's

3) Reverse in IM pads - Touching
6" x 1/4" gr8 - 2h 52' STINKING CAMERA WASN'T ROLLING!!!
6" x 1/4" gr8 - 4h 30'

First time working the BTN presses in ages. Felt good. Hammer curls felt good as well. I was very strict with the right but had a tad bit of English with the left.

Very happy with my reverse bend and very upset that the camera didn't record it. When I tried again about 10 minutes later I couldn't pull it off. My elbow was sore after the first one and I could barely move my arm after the second one. Lots of ibu and I'm feeling tons better again. I must only reverse every 7-10 days again.

Anthony Ditillo Books

Got some more reading ahead of me for the holidays.






















The Man - Anthony Ditillo


Lunchtime Squats and Pinching

December 19, 2011 - Noon


1a) Front Squat
45 x 3
135 x 3
225 x 3
275 x 3, 3, 3 - Ran out of time during lunch. I really wanted to keep going. These are feeling great!

1b) Saxon Pulls - Sumo
155 x 3
175 x 3
195 x 2, 3
200 x 3, 2

Feeling great. Hopefully I can get some top end pulls and maybe some bending in tonight.

Festivus!



























Remember to get your asses in gear and do up some decent feats for this momentous time of year folks!

Sunday, December 18, 2011

Seasons Greetings!

TS Grippers - W3D3

December 18, 2011

TS Grippers - W3D3
Speed IM 1.5 x 4, 4, 4, 4, 4, 4

Saturday, December 17, 2011

25" x 5/8" HRS Braced Bend

Gave a 25" braced a go today and it went well. Submitted for David Horne's mid-length braced bend list. I've got another 20-30' of 5/8" out in the garage to chop up. I'll keep knocking an inch off each time until I start stalling out.

Friday, December 16, 2011

Mojo Nixon ~ You Can't Kill Me

High Pulls, Skull Crushers and Grip

December 16, 2011 - Noon

1a) High Pulls - CV
135 x 3
185 x 3
225 x 3
245 x 3
265 x 3
285 x 3 - Started straps
315 x 3 - These are getting fun! :D

1b) Skull Crushers - Oly Bar
45 x 10
95 x 5
135 x 3, 3, 3 - Got an elbow tweak so stopped

1c) TS Grippers - Speed - W3D2
IMT x 3, 3, 3, 3, 3 31:00

Thursday, December 15, 2011

Shrugs, WD and Thickbar

December 15, 2011 - Noon

Finally some breathing room at work again!

1) Shrugs
315 x 5
405 x 3
495 x 3
545 x 3, 3, 3
565 x 3
585 x 3
605 x 3, 3, 3+10 second hold at top 22:00

2) WD - Orange
L4 x 5/5, 5/5, 5/5

3) 2-3/8" DB Pulls
117 x 5/5

Back to work. Need to toss another 5# on the dumbbell.

TS Gripper Day

December 14, 2011

TS Grippers W3D1 - Speed
5x3 @ 50% IM T x 3, 3, 3, 3, 3


My mindset is definitely changing with this programs focus on speed. I'm getting a ton more snap into my closes these days.

Tuesday, December 13, 2011

Front Squat w/Straps

Front Squats and the Saxon


December 13, 2011
Front Squats and the Saxon

1a) Front Squats
45 x 5
135 x 3
225 x 3
275 x 2, 2, 1, 2, 1 - Bailed on the 3rd set. Hit the safety bars and popped off of my shoulders.

1b) Saxon Sumo Pulls
155 x 3
175 x 3
195 x 3, 2, 3, 3, 3 - These felt very strong.

34:00

Only had time for a quick workout before supper again. Work is piling up bigtime.

This is probably the first time I've done front squats in well over a year so I had no idea weight wise where I'd be and was pleasantly surprised with these fairly easy reps. I think keeping a more upright position by doing all of the SSB stuff is helping a lot. I also used my straps to hand onto for doing them. Waaay easier and very comfy. I was reading an article on it the other day on the Tight Slacks of Denzo Ban site.

Monday, December 12, 2011

Deadlift, Bench Lockouts and Reverse Bend

December 12, 2011

1a) Deadlift - Normal CV
225 x 3
315 x 3
405 x 3
455 x 3, 3
475 x 1

1b) Bench Press Lockouts - Pin 13
225 x 3
275 x 3
325 x 3
345 x 3, 3, 2

2) Reverse 1" Suede
520# x 5" 0-1 DR x 2H 28'

Well I guess 3 cups of coffee and a can a beans consumed all day isn't conducive to having the strongest of workouts. Work is really ramping up and getting stressful these last few days and it's showing in my diet and workouts. I'm just happy I got something in.

Gail's getting into the workouts lately to and is progressing fast. It's funny how much of lifting is a bit of athleticism, coordination and strength. I love watching how fast she's progressing. Right now I've got her doing kb swings, kb deadlifts and complexes with dumbbells consisting of cleans, presses and squats.

Pissed me off a bit tonight as I thought I had 475 for work sets on my pulls. No wonder they felt so easy lol. No carb build up seems to have really sapped my energy.

Reverse felt off right after the first hit. Elbow is a bit niggled now as well.

Oh well. Hopefully I can get some decent work in this regardless of job and Xmas stress.

Grippers

December 11, 2011

1) TS Grippers W2D3
90%+3sec O/C - IM2.5 x 1, 1, 1
70% Speed - IM1.5 x 3, 3, 3

I spent the weekend vegged right out. It's weird. Taking two days off now makes me feel sooo lazy. Ate way to much crap and didn't get a lot accomplished.

Friday, December 9, 2011

Reverse Curls and Speed Grippers


December 9, 2011 - Noon
Reverse Curls and Speed Grippers

1) Reverse Curls - Oly bar - Thumb-less
45 x 10
65 x 10
85 x 10
95 x 10, 5

2) TS Gripper - Speed Day
IM T x 3, 3, 3, 3, 3

Got everything sorted for my noon workout but just felt beat up. Hit some reverse curls to get some work in. Thumb-less like that they hit the flexors pretty damn good too :D

Thursday, December 8, 2011

Squats and Bending


December 8, 2011 - Noon
Squats and Bending

1a) SSB Squats
65 x 5
245 x 2
335 x 3
345 x 3
355 x 2
365 x 2

1b) Reverse in Singles
Killed 3 gr8's between the last 3 sets of squats. All single, slow hits well past 45' 22:00

I didn't have very much time today as work is getting hectic.

Wednesday, December 7, 2011

Grippers, Saxon and Bending


December 7, 2011 - Before Supper
Grippers, Saxon and Bending

1) TS Grippers - W2D1 - Speed
#2 x 3, 3, 3, 3, 3

2) Saxon Bar Sumo Pulls
155 x 3
175 x 1
185 x 1
195 x 1
205 x 1
210 x 1
215 x 12"
210 x -

3) DU in 1" Singles
Red nail iso's - 3 good hits ~10'

4) Reverse in 1" Singles
gr8 - 1h 45'
gr8 - 1h 45'

Grippers were feeling a lot more snappy this second week then the first. Good stuff.

The Saxon bar pulls were feeling good as well. I did some singles up to max rather than reps. My hands were still feeling a bit to beat up so I don't think these are my best pulls. If my hands were feeling better I think I'd be good for 225...maybe :)

Hit the DU hard and my pinkies are sure feeling it.

I figured I'd better start playing with the reverse again as well. Mike K. is killing some huge stuff at the moment so the push to 455 is closing in. I've just been enamored with DU so it's been getting all of my bending attention for the past while and I need to even it out a bit.

MythBusters Cannonball Experiment Gone Wrong... Hits Houses and Car in D...

OHP Lockouts and Cheat Curls


December 7, 2011 - Noon
OHP Lockouts and Cheat Curls

1a) Seated OHP Lockouts - Pin 22/~10" Top of the head
135 x 3
185 x 3
205 x 2, F
195 x 1, 2, 2, 2

1b) EZ Cheat Curls
140 x 3
160 x 3, 3, 3, 3, 3, 3

Shrugs yesterday seemed to have sapped some pressing power. I'm thinking I should've raised the pins and focused more on about 4" of travel or so and keep the traps out of the equation a bit more. I'm really enjoying these. Tried a set behind the the neck but it was a no go.

The cheat curls went really well. I'll have to slap on some more weight. Last time the 175 was really beating the crap out of me but I think I should've went with it today. Getting some poundage and reps out of learning the exercise yet.

Hands weren't feeling good for grippers so I'll do them and maybe some pinch later.

Tuesday, December 6, 2011

Traps n' Curls


December 6, 2011 - Noon
Traps n' Curls

1) Shrugs
225 x 3
315 x 3
405 x 3
495 x 3, 3, 3, 3, 3, 3
545 x 3, 3, 3, 3 18:10

2) Hammer Curls
55ea x 10, 10, 10

The Office - Dwights "Gym for muscles"

Walken in a Winter Wonderland


Monday, December 5, 2011

Squat, Pinch, Bench and Bend


December 5, 2011 - Noon

1a) SSB Squat
65 x 5
245 x 2
345 x 3, 3, 3, 3, 3, 3, 3

1b) Plate Pinch
2x35's - A, 2xA, 2xA, 3xA

Round-the-World - 2x35's - 1 Cut my thumb a bit. Pinching felt really weak. Didn't have to help much but pissed that I did at all.

December 5, 2011 - Before Supper

1) Bench Press
45 x 5
135 x 3
185 x 3
245 x 3
265 x 3
275 x 2
280 x 2, 2, 2, 2, 2, 2

2) DU in 1" Singles
6" x 1/4" gr5 - 1h 78'
6" x 1/4" gr8 - 1h 50'
6" x 1/4" gr8 - 1h 63'
IM Red - 8' Just didn't feel right
6" x 1/4" gr8 - 1h 47'
6" x 1/4" gr8 - 1h 40'

Pretty happy that these gr8's are going down in one hit now. I think the key for me is a super tight grip, lock the thumb over the index finger and drag my knuckles down my chest and belly. Pain free and solid hits. If I didn't screw around with that red I think I would've been getting up around 80' a hit tonight.

Sunday, December 4, 2011

Quick Grip Session and Braced Bend

December 4, 2011
Bent a 25-7/8" x 5/8" piece of HRS this afternoon. Pretty happy as it was a 26" piece that stymied me last winter when I was trying this stuff before and I think I killed this one fairly easily.

Before supper I did a quick gripper workout. I'm giving myself a bit more rest between sets (3 minutes or so) so that I'm feeling very fresh and snappy for each hit.

TS Gripper Program W1D3
Singles w/3sec Overcrush IM 2.5 x 1, 1, 1
Speed Reps IM 1.5 x 3, 3, 3

25-7/8" x 5/8" HRS Braced Bend

Saturday, December 3, 2011

High Pulls, Skull Crushers and a Braced Bend

December 3, 2011
High Pulls, Skull Crushers and a Braced Bend
1a) High Pulls - Sumo
135 x 3
185 x 3
205 x 3, 3, 3
1b) Skull Crushers - Oly Bar
45 x 10
95 x 5
115 x 3
135 x 3, 3 19:00
A couple of hours later I decided to do a braced bend which went fairly easy. 27" x 5/8" HRS:

First time doing those high pulls and they felt great. Really started to get the snap going on the last couple of sets and I think I'll be adding weight and sets soon enough. First time doing the crushers with a straight bar as well and they felt good. I just had time for a quick workout and this hit the spot.

27" x 5/8" HRS Braced Bend

Gym Gloves

If you're going to wear gloves to the gym here's a nice pair, might match your purse

Friday, December 2, 2011

2HP

December 2, 2011 - Before Supper
2HP
108 x 4
128 x 3
148 x 3
158 x 3
163 x 1
168 x 1
173 x 3"
158 x 1
163 x 1
168 x 1
173 x 1
178 x 1
183 x 4"
168 x 1
173 x 1
178 x 6", 6"
Just crapped out. I think I need to play with the widths some more.

Adam Carolla explains the OWS Generation

Jump Squats, Squat Lockouts and Grippers


December 2, 2011 - Noon
Jump Squats, Squat Lockouts and Grippers

1) SSB Jump Squats
65 x 3
155 x 3
245 x 3, 3
295 x 3
335 x 1, 1 19:40

2a) SSB Squat Lockouts - Pin 20 - ~8" Lift
425 x 3
515 x 5
605 x F Couldn't get set up right
515 x 5, 5, 5, 5

2b) TS Gripper - W1D2 - Speed
IM T x 3, 3, 3, 3, 3 16:25

Note: Don't use the SSB for lockouts as it's to tough to get set up properly with that bar. It slides down the safety pins when trying to roll it into position and I ended up doing a few reps with the bar up on my neck.

Gripper Porn

Getting a bunch of grippers ready to do some RGC rating this weekend. All washed and lubed up...Sexy!


Thursday, December 1, 2011

So you want to be a vegetarian eh?

Borrowed from Jason Pegg's blog (listed on this page).


Cheat Curls and Shoulder Press Lockouts


December 1, 2011 - Noon
Cheat Curls and Shoulder Press Lockouts

1a) Seated OHP Lockouts - No Belt/backrest - Pin 22/~10" Travel, Bar starts at the top of my head
135 x 3
185 x 3, 3
205 x 2, 2, 2

1b) EZ Cheat Curls
90 x 3
140 x 3
175 x 3, 3, 3, 3 28:45

Nice quick little workout. First time doing either movement. I really wish I had a higher roof in the basement to do standing OH stuff but seated really isolates the shoulders and arms well especially not using any back rest.

Wednesday, November 30, 2011

Grippers, Wrist Work, Deads and Some Shoulder Work


November 30, 2011
Before Lunch

1) TS Gripper Program
IM 2 x 3, 3, 3, 3, 3

Wrist Strengthener
2a) 10# Wrist Curl T x 15, 15, 15
2b) 10# Wrist Curl P x 15, 15, 15

3a) 12.5# Hammer Curl T x 10, 10
3b) 12.5# Hammer Curl P x 10, 10

Before Supper

1) Deadlift - CV
225 x 2
315 x 2
405 x 1
455 x 1
505 x 1, F, F FAAAKK!!!
495 x 1, 1, 1, 1, 1, 1
505 x 1
515 x 1 49:00

2) Seated BTN Presses
45 x 5
135 x 5, 5, 5 4:40

Started the Tim Struse gripper program today. Focusing on the snap is not something I've been doing for a long time but it's what made me progress with KTA I'm sure to get the #3 to start with. Focusing on very fast, intense reps set an inch or better out.

I don't know what the hell happened with those 2 misses with the pulls. My mind wasn't there or something. I really need to get away from any reps with these for a bit and keep working fairly heavy singles to get my CNS all fired up again. Starting with my 3rd rep at 495 I began getting all of my air in at the top and working on setting up fast with that belly full. I don't typically and I really noticed the difference in power when I had it in me from the top vs getting loaded up after I gripped.

Did the shoulder presses just to get some light work in and stretch my shoulders a bit. They're not to flexible after not squatting with an Oly bar for quite a while now.

No style of bending tested well today so I left that aspect be. I did some L blob pinches and holds as well but wasn't recording reps, time, etc.

Monday, November 28, 2011

2-3/8" DB, Bench Press and Bending Fail


November 28, 2011 - 3:00 Coffee

1) 2-3/8" DB Deads
112 x 5/5, 5/5, 5/5
117 x 4/3, 1/1 10:00?

November 28, 2011 - Before Supper

1) Bench Press - Hands touching smooth
135 x 5
185 x 3
245 x 3
265 x 3
275 x 3, 3, 3 28:00

2) Face Pulls
MM x 25, 25, 20 3:40

3) DU in Singles
Couldn't do nothing. Wrists need some healing.

SSB Squats and Bending


November 28, 2011 - Lunch
SSB Squats and Bending


1) SSB Squat
65 x 5
245 x 2
345 x 3, 3, 3, 3, 3 20:00
Really working on exploding all of the way through and jumping at the top. All sets were just past parallel except for the last work set which I took rock bottom just to make sure I wasn't cheating myself with the others.


2) Reverse in singles attempt
FBBC 5" x 1/4" sq CRS - Went on the flat and pissed me right off


3) DU in doubles - doesn't do anything for me.

Sunday, November 27, 2011

Wrist Strengthener

November 27, 2011
Wrist Strengthener
Wrist Strengthener - 10#
1a) Wrist Curls T x 15, 15, 15
1b) Wrist Curls P x 15, 15, 10 10:00?
2a) Hammer Curls T x 15, 15, 15
2b) Hammer Curls P x 15, 15, 15
Did a few hits DU with IMP's, 7" x 9/32" 0-1. My wrists were just feeling to beat up to do anything to effective.

Squatting 365. Pretty deep reps.....BULLSHIT!

405 Squat - Don't be this Guy

Friday, November 25, 2011

TARPS!!! and Reverse in IMP's


November 25, 2011
TARPS!!! and Reverse in IMP's

Lunchtime I did a tutorial video on how I do my reverse bending.


Before Supper

1) Shrugs
225 x 3
315 x 3
405 x 3
455 x 3, 3, 3, 3, 3
495 x 3, 3
545 x 3, 3
585 x 3 28:00

2) Lockouts - Pin 7 - 4" Travel
655 x 5
725 x 3
795 x 1 8:50

3) Reverse - IMP's
6" x 1/4" gr8 - 40' A few hits

Sure liked all of that top end work tonight. I think I'm going to feel it tomorrow hahaha!


Reverse Bending Tutorial

Thursday, November 24, 2011

Pulls, Grippers and DU Bending


November 24, 2011 - Noon
Deadlifting

1) Deadlift - Conventional
135 x 2
225 x 2
315 x 2
405 x 1
*475 x 2, 2, 1, 1, 1 13:30

Before Supper

1) Gripper - 3/4" Block
IM 2.5 x 7/3, 7/2, 4/2, 5/2, 4/1 11:00

2) 2HP 54mm Euro
108 x 1
128 x 3
148 x 3
158 x 2 5:40 Sucking so I stopped

3) DU in 1" Singles
7" x 7mm 0-1 DR x 1h 62'
7" x 9/32" 0-1 DR x 1h 20' (slipped), 2h 68'
6" x 1/4" FBBC CRS x 2h 45'


Tuesday, November 22, 2011

Bench Press and DU Bending


November 22, 2011 - Before Supper
Bench and DU Bending

1) Bench Press - Hands touching smooth
135 x 5
185 x 3
245 x 3
255 x 3
265 x 3
275 x 3, 2, 2
205 x 8 39:30

2) DU Bending - 1" Single Suede
7" - 7mm 0-1 DR x 1h 40', 2h 62'
7" - 9/32" 0-1 DR x 1h 30', 2h 45', 3h 67'
7" - L 0-1 DR x 1h 5', 2h 12', 3h 16'
6" - 1/4" gr8 Triangle Bolt x 2h 56'


Lunchtime of SQWATS!

November 22, 2011 - Noon
SSB Squats

1) SSB Squats - Narrow Stance
65 x 5
245 x 3
335 x 3, 3, 3, 3, 3
275 x 10 21:30

Felt good. Losing gas not strength on the last set. It'll come. I'm also really working on exploding through each rep, not trying to maintain a constant speed any more. Once I break parallel or 20 or so degrees I just kept going faster. The bar and I were getting some air at the top of each rep. From what I've been reading I think this will very significantly help with my power generation.

Monday, November 21, 2011

Some office Thickbar and Forearms

November 21, 2011 - Morning

Wrist Strengthener - 10#
1a) Wrist Curl - Thumb Side x 15/10, 15/12, 10/10
1b) Wrist Curl - Pinkie Side x 10/10, 10/10, 10/10

2a) Hammer Curl - Thumb Side x 15/15, 15/15, 10/10
2b) Hammer Curl - Pinkie Side x 15/15, 15/15, 10/10 10:00

3) 2-3/8" DB Deads
107 x 4/4, 3/2, 3/2, 3/2, 5/2
112 x 3/2
117 x 1/f 11:30 (?)

Friday, November 18, 2011

Thickbar, Bradford's, 2HP, DU and Wrist Thingy


November 18, 2011 - Morning
2-3/8" DB Pulls

1) 2-3/8" DB Pulls
107 x 3/3, 6/6, 3/3 10:00(?)


Before Supper

1) Seated Bradford Press
45 x 10
95 x 10
135 x 5, 5, 5 9:00
Nice delt pump

2) IM 3.5 Choked
Not close enough. Feeling the thickbar work from the last couple of days.

3) 54mm Euro 2HP
108 x 1
128 x 3
148 x 3
158 x 3
168 x 2, 1, 1
163 x 2+f, 3, 2, 3, 2, 3, 3 28:15
Added my weight wrong. I wanted to stop and rep at 163 and added 5# plates instead of 2.5#ers by accident.

4) DU in 1" Singles
IM red iso's/hits x 2

5) Wrist Thingy - Each Way
70 x 15, 15 7:00

2-3/8 Adjustable Dumbbell

I'm going to start keeping this in my office as well. I figure getting a few picks in daily should help my thickbar and pinch a bunch.

500# Black Gr8 - OF Marking

Thursday, November 17, 2011

Deads, GM's and Bending


November 17, 2011 - Before Supper
Deads, GM's and Bending

1) Deadlift - Froggy
135 x 2
225x 2
315 x 1
405 x 1
*475 x 2, 1+F, 1, 1, 1, F 19:00
Tried the belt on the first 2 work sets and that friggin' thing just gets in my way. Took it off after failing on my second double.

2) SSB GM's - Feet Together
65 x 5
155 x 5
205 x 5, 5, 5 10:00

3) Face Pulls - Band
MM x 25, 20, 20

4) Reverse - 1" Singles
520# x 6" - 35' 2 hits. I've got to leave the reverse alone for a bit and heal my hand up. It just hurts to stinking much to hit the steel. At least my elbow, bicep, etc. felt good and I'm not having to slam ibu now.

5) DU - 1" Singles
Hit some bars I had wobbled.
375# x 7" - 69' 3h
375# x 7" - 80' 1h
390# x 7" - Don't know. Didn't measure it.

My Wrist Strengthener Thingy

The Weider Museum Documentary - The Stark Center

Interesting article in regards to the opening of the Joe and Betty Weider Centre at the Stark Museum.
the-weider-museum-documentary

Working the wrists at work

It's not what you're thinking you sick sons a bitches! Lol!
Brought my offset wrist handle thing into my office and was doing some sets in between completing pages on a company survey. The implement is basically a 2" OD handle about 6" long with a 1" pin for plates set at 90' from the one end. I use Ivanko spring collars to keep the weight out towards the end.
With this device you have to keep a good crush grip to keep the bugger from spinning plus it tries to torque the wrist a lot by being offset.
I'm going to keep it in my office and hopefully get lots of workouts in.
November 17, 2011 - This Morning
Offset Wrist Bar
10# Set out to the end
1a) Wrist Curls - Weight Thumb Side
15, 15, 15
1b) Wrist Curls - Weight Pinkie Side
15, 15, 15
2a) Hammer Curls - Weight Pinkie Side
10, 10, 10
2b) Hammer Curls - Weight Thumb Side
10, 10, 10
MEGA PUMP!!!

Electric Six - "Danger! High Voltage" (Hi Res)

Wednesday, November 16, 2011

DU Bending and Wrench Attempts

November 16, 2011 - After Supper

I also bought a set of crescent wrenches (6", 8" and 10"). Tried the 6" first. I can't figure out how to create a fulcrum point to get that stinking things started and had the same problem with the 8". Gave up until I learn some more.

Did some DU bending work next. Warmed up with 4 IM blues in IM pads then got some movement on a couple of iso bars with my 1" wraps.


Bench, rows and stuff


November 16, 2011 - Noonish
Bench, rows and stuff

1a) Bench Press - Touching smooth
135 x 5
185 x 5
225 x 9, 5, 4 9:50

1b) DB Rows
112e x 15, 15 6:30

2) Tricep Band Pressdowns
MM x 20, 15, 10 3:15

3) DU IM Pads
IM Blue - Easy

First bench workout since Oct 5. Felt okay but my left elbow is pretty niggled. I think I would've been a lot more productive if I wasn't doing a super set. I think I'll stop these.

Did the one blue DU just for the hell of it before coming back upstairs to work. Greasing the groove I suppose.

Monday, November 14, 2011

18" Rack Pulls, Curls and IM Pad Bending


November 14, 2011 - Before Supper
18" Rack Pulls, Curls and IM Pad Bending

1) 18" Rack Pulls
405 x 2
455 x 2
505 x 2
525 x 2 Straps
545 x 2
565 x 2
585 x 1
605 x - Halfway, couldn't lock out
595 x 1 Easy peasy 33:30

2) Alt DB Curls w/Stiff Grip4orce
30e x 12, 8, 6 2:40

3) Reverse - IM Pads
6" gr8 x 10' in 3h - Just hurts way to much with my bruised up knuckle on my lead hand. I think I can get this if I wasn't all banged up.

4) DU - IM Pads
3 Blues all about 80-90' - These felt very easy. I think it's quite possible my strength with these pads is about the same as with my 1" wraps for DU bending.

Squat, Grippers and DU Attempt


November 14, 2011 - Noonish Workout
Squat, Grippers and DU Attempt

1) SSB Squat - Oly Shoes
245 x 2
335 x 2
345 x 2
355 x 2
365 x 2
375 x 1 17:00 I think I feel quite a bit better and stronger wearing my NB Minimus shoes. Interesting.

In between sets I did a few MMS closes on a 150# #3 and some choked (20mm) attempts on my 3.5 that were all really close. One or two more choker workouts I'll be closing it consistently. My left arm is still niggled so I only did a couple of reps with the 2.5.

Attempted a DU (390# x 7") after that but didn't get anywhere. I really need to warm-up for DU and that's a major difference for me from DO and reverse which I can hit PR bars cold effectively. DU I have to start at 60d's to gr5's and so on to get my groove and specific strength for it.

I'm also going to try and hit workouts at noon and after work to up my volume. It'll eat up less time I have to share with Gail when she's off work as well so that's a bonus  :D

Thursday, November 10, 2011

V2, Euro Pinch and Reverse


November 9, 2011
Reverse Bend

Reverse in 1" Singles
FBBC 5" x 1/4" Square CRS - 2h 36'


November 10, 2011
V2, Euro Pinch and Reverse

1) V2 Gripper w/Black Spring, 20mm Block
L9 x 5/5
L12 x 4/-, 4/- 7:00 Left elbow feeling to tweaky

2) 54mm Euro Pinch
108 x 6
128 x 6
148 x 3
158 x 3, 3
163 x 3
168 x 2
173 x 1
178 x 1
183 x - hop
178 x halfway 30:00 Made my left hand feel better but my left elbow still bad.

And here's where I got stupid. Especially with my elbow bugging me for the whole workout.
3) Reverse - Singles
FBBC 5" x 1/4" Square CRS - 4h 26'

4a) Band Pressdowns
MM x 30

4b) Band Hammer Curls
MM x 50

I can barely move my left arm now. Iced it and took 800mg of ibu and it'll get some more help later. Stupid! Stupid!

Wednesday, November 9, 2011

FBBC 5" x 1/4" Square Reverse to 36' Video

FBBC 5" x 1/4" Square Reverse to 36'


Well I'll get it next time. I run out of room for my hand's so I'll have to remember Jedd's thumb grab technique. I only gave it 2 hits as well and may have gotten it if I'd given it a 3rd.


Tuesday, November 8, 2011

My new Vulcan V2 gripper

I can't wait to give it a good test later :D

Monday, November 7, 2011

FBBC 6.5" x 1/4" Square DU Cert Submission

FBBC 7" x 1/4" Square DU Cert Submission

Squats and FBBC DU Bending Submissions


November 7, 2011
Squats and FBBC DU Bending Submissions

1) SSB Squat
65 x 5
155 x 2
245 x 2
325 x 3, 3, 3, 3, 3

2) DU in 1" Singles
7" x 7mm - 72'
7" x 1/4" FBBC Square - Done and Crushed.
6.5" x 1/4" FBBC Square - Done and Crushed

This is the first stock I've crushed in ages  :D

Coming Soon From Diesel Crew - BRACED BENDING

Sunday, November 6, 2011

Grippers and Bending


November 6, 2011
Grippers and Bending

1) TSG Grippers - 3/4" Block
IM 2.5 x 8/3, 6/1, 5/1, 6/2, 4/1 11:19
Going to take a few sessions to get my left back up. I could still feel it a bit in my left bicep/elbow.

2) 2HP 54mm Euro
108 x 3
158 x 1 Just didn't feel right so I stopped.

3) DU Singles
17/64" x 7" 0-1 1h to 109'
9/32" x 7" 2h to 15'
Got about double the movement this time on the 9/32". I shot a video if anyone's interested in watching me just about pass out lol. I don't know what it is with this style but I sure get wobbly after the hits.

4) WD Orange
L1 x 5/5
L4 x 4/4
L7 x 1/1
Just getting the feel of this again. Elbow feeling like a turd again holding me back.

5a) Band Hammer Curls
MM x 50, 20, 20

5b) Band Pressdowns
MM x 25, 15, 15

New Kicks - New Balance Minimus

Friday, November 4, 2011

18" Rack Pulls and Bending


November 4, 2011
18" Rack Pulls and Bending

1) 18" Rack Pulls - No wraps, belt, etc. I don't usually mention this but I don't use nothing unless specified
405 x 2
455 x 2
505 x 3, 3, 3, 3, 3 14:25

2) Reverse in Singles
450# x 7" x 8mm - 3h 25'

3) DU in Singles
60d - 92', 93'
gr8 - Wobble
375# x 7" - 8'

I think the reverse taxed me to much for decent DU and I was still fatigued/sore a bit from the DU's a couple of days prior. Not an excuse. Just couldn't do it tonight.

November 4 - Pic for Weight Loss Goal

Well here's my first picture. I should've took it on Tuesday when we started. I'll probably take a picture every week or so to log my progress.

Weight Loss Challenge

Another gripster and bending buddy of mine down in Arizona have decided to have ourselves a little weight loss race. I started at 266# and Zac at 267# on November 2, 2011. The race will be to hit 245# by March 1, 2012 but we're both trying to surpass that.

Winner gets bragging rights plus a half sack of beer of their choice, no cost limits :D

I was pleasantly surprised I was at 263# last night and woke up to (empty stomach) 259.8#. I just ate a pizza and came back in at 263#. My drop is coming buddy :D

Thursday, November 3, 2011

My Thoughts on Bending


This is what it's about. That point where you have to tell yourself this freaking thing IS bending. Like many lifters one of the things that keeps a guy doing this stuff in the basement is the PR or PB (personal record or personal best). I love being able to do something that in absolutely no other time in my life have I been able to up until that exact moment. The thing with steel is there are half bent and wobbled peices laying around taunting you of your failure. You couldn't do it then. You know you gave it everything you had; all the energy, the pain and still it wouldn't succumb to you.

A guy works some more, steels the will then one day it flattens and twists so easily you're amazed that it ever put up a fight. Plus you get a nice little memento.

Steel bending is all about mementos and PR's. Life is about PR's. Get better every day folks and have fun :D

Finger Pump!

Wednesday, November 2, 2011

DU Bending


Nov 2, 2011
DU Bending

Well I'm finally taking the time to start to learn how to DU bend and it seems like something's clicking. One thing that's for certain is that this style of bend almost makes me black out after every big hit  :?

DU in 1" Singles
60d x 1, 1, 1
gr5 x 1h - 35'
gr5 x 1h - 68'
gr8 x 2 iso's. Got a wobble. I could feel it was wanting to go
gr5 x 1h - 83'
FBBC 7" x 1/4" CRS Square 1h - 84'

FBBC 7" x 1/4" Square Double Underhand Cert Submission

Tuesday, November 1, 2011

A little grip and a lotta 2HP


Nov 1, 2011
A little grip and a lotta 2HP

1) TSG w/ 3/4" Block Set
IM 2.5 x 4, 7, 5, 2 Right hand only. Left elbow is feeling gimpy.

2) Saxon Bar Deads
155 x 6, 5, 6, 5, 5, 4, 5, 5, 5, 6, 5

3) DU Bending - 1" Singles
60d x 1 Murdered - 90'
gr5 x 6" - Wobble and a whole bunch of iso's

I probably could've done substantially more reps per set with the Saxon bar if I didn't do the wrist curls the day before. About halfway through my fingertip texture was wore off and wouldn't take chalk as it usually happens during pinch workouts. I tried something new tonight by immediately chalking my hands when finished a set and holding my hands in a fist until the next set. I think that this really helped in a couple of ways; it keeps my hands nice and warm plus it allows for the hands to perspire just a bit allowing the chalk to adhere better, especially on the fingertips. I'd rub my hands and slap off any excess immediately before my next set.

I had a 59% improvement from the last time I touched the Saxon bar and it's been better than 2 weeks since I used the Euro but only pulled a couple of crappy reps on it at the time.

Monday, October 31, 2011

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

Wednesday, October 26, 2011

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

Tuesday, October 25, 2011

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.

Sunday, October 23, 2011

Night of the Living Deadlift - Results

From P&B



NameBWt (Lb)SchwartzDead 1Dead 2Dead 3Best deadCoeff ScorePl-Div-WtCl 
Richard Hawthorne125.60.858584.2611.8-617.3611.8238.11-M-BL 
Vince Urbank297.40.5103906.10.0-937.0906.1209.72-M-BL 
Chris Dellafave240.20.5377766.1804.7843.3843.3205.73-M-BL 
Joe Morrow137.20.7839573.2-606.30.0573.2203.84-M-BL 
Dave Hanson1860.6098628.3677.9716.5716.5198.25-M-BL 
Rob Hanners164.60.6666573.2639.3-661.4639.3193.36-M-BL 
Ryan Snelling147.60.7307578.7-628.3-628.3578.7191.87-M-BL 
Damon Mayers194.40.5926683.4711.0-716.5711.0191.18-M-BL 
Ryan Bracewell271.60.5235804.7-881.8-881.8804.7191.19-M-BL 
Rich Sadiv177.40.6301633.8650.4661.4661.4189.010-M-BL 
David Hanson3300.4932837.7-881.8-881.8837.7187.411-M-BL 
Mark Ferris243.80.5358716.5760.6-782.6760.6184.912-M-BL 
Thomas Land233.20.5424749.6-804.7-804.7749.6184.413-M-BL 
Andy Bolton327.40.4944815.70.0-937.0815.7182.914-M-BL 
Bob Dale273.40.5224677.9733.0755.1755.1178.915-M-BL 
Darren Dorn194.20.593661.4-705.5-705.5661.4177.916-M-BL 
Willis McCoy147.20.7327474.0-534.6534.6534.6177.717-M-BL 
Tom Eiseman182.60.6177600.8-716.5-716.5600.8168.318-M-BL 
Mike Mccoy237.60.5393644.8677.9-711.0677.9165.819-M-BL 
Orlando Green2320.5434-832.2-892.9-892.90.00.00

Friday, October 21, 2011

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.

28" x 5/8" A36 Braced Bend

Ironmind Forum Crap

I was reading about Gale Gillinghams passing just now on the Ironmind site and decided to see what was up in the forum. I tend not to go there much as it seems like a bunch of hostility and crap flying around all of the time. It didn't take me anymore then reading into the first post to have my stomach turned.

It's such a nauseating feeling reading the crap that goes on there. One of my biggest peeves is that Randall and friends don't like seeing grip/bending guys giving each other atta-boys for non-world class feats. We congratulate each other because we're proud these people are accomplishing their goals and that's something to feel good about.

Someone that's 40 and benches 300 for the first time in their life is going to get an atta boy. This goes for the 400 pound deadlifter, the guy that finally closes a #2 gripper after fighting with it for a year, the guy that reverses his first 60d nail....These are milestones. Not because they're breaking world records but because they're not laying on the couch. They're accomplishing stuff. Stuff that they couldn't do a day, week, month or even years before. We help celebrate these people because they're getting better and becoming better people.

I'm terribly sorry to have attached any of my bitterness to the Gillingham's post. I'm just frustrated. It's quite a pot of cold water thrown in your face when you're reading of interest about a really interesting man and then SPLOOSH! Randall.

Sons of Butcher - Fuck the Shit

Night of the Living Deadlift

Don't forget tomorrow is Andy Bolton's The Night of the Living Deadlift.

Make sure you also sign up for the live feed here: http://www.xptvnation.com/

Many thanks to Strongman competitor Darin Heltemes for reminding me!

Meanwhile in Canada.........


Thursday, October 20, 2011

Squat, Grip and Pinch


October 20, 2011
Squat, Grip and Pinch

1) SSB Squat - Med Stance
65 x 2
155 x 2
245 x 2, 2
295 x 2
315 x 3, 3, 3, 3, 3 Last 6 sets done in 11:00

2) 25mm Block Set Grippers
IM 2.5 x 5/2, 4/-, 2/-, 4/-, 3/-, 2/- 11:00

3) L Blob EW
40 x 10/-, 4/-, 4/-, 3/- 5:30

4) Band Hammer Curls
MM x 50, 25, 25, 25 5:20

First time squatting since Sept 12, felt good. Really feel it in the hammys.

After the first set with the gripper I realized my left arm is way to pooched from yesterdays attempt to reverse a 5" x 1/4" square. I really can only handle those bends once every week or so and had already tweaked it by bending the 5.5" the day after the 6". Stupid.

I also attempted to DU a 6" gr5 and couldn't. I need to work on some 3/16" and 1/4" stock and learn some form for this. It feels like there might be a flexibility issue here as well.

FBBC 5" x 1/4" Square Reverse Fail ~25'



As above. Really hurt my arm with this attempt. I'm really only good to try one of these every week or so. Kudos to David. He is a bending badass.

Monday, October 17, 2011

FBBC 6" x 1/4" Square CRS Reverse Cert. Attempt

Pulls, Pinching and Another Reverse Cert. Submission


October 17, 2011
Pulls, Pinching and Another Reverse Cert. Submission

1) Deadlift - Froggy
315 x 1
365 x 1
405 x 1
455 x 1
475 x 1, 1, 1, 1 11:40

2) 18" Pin Pulls
495 x 2, 2, 2, 2, 2, 2 13:30

3) 3/4" Block Set TSG
5/8" SM x 2/1, 1/1
IM 2.5 x 4/2, 4/1, 4/2, 2/1 10:50

3) 2HP @ 54mm
107 x 3
157 x 2, 3, 1
162 x 1, 1 8:50

4) Reverse - Singles
FBBC 6" x 1/4" CRS Square - 2 Hits ~50'

Still don't have all of my wind back so kind of a crappy workout. The deads felt to slow. The lockouts felt really good and strong though. Felt easy. 2HP just wouldn't work today but I did get that feisty little piece of 6" done with. So far only Eric Milfeld is on that list and Mike Hadlund is on the 5.5". I think I need to be the first at 5"  :twisted:

Bearhug Deadlift

Thursday, October 13, 2011

Get Real Folks! Fitness expectations, separating fact from fiction

Adam Glass wrote a great article on fat loss and muscle mass gain tonight. I think it's well worth a read folks.

Kettlebell Long Cycle, BUP's and a Buncha Pinchin'


October 13, 2011
Kettlebell Long Cycle, BUP's and a Buncha Pinchin'

1) Kettlebell Long Cycle
32k x 10/10, 4/4, 4/4, 4/4, 4/4 9:50

2) KB BUP's
32k x 1/1, 1/- 1:35

3) Double L Blob - Sumo Picks
40E/40E x 7, 7, 5, 5, 5, 2, 2, 3, 4, 3, 3, 3, 4, 3, 4, 4, 2 23:40

Still sick. Wanted to get some pressing in and didn't want to fart around with anything to light. First time using the kb's this year I think other than some swings with the 56k bell. Pinching felt good to get some volume in. My forearm flexors were pumped pretty good after that. I wanted to try some Climber 2HP after but my fingertips were to smoothed up from all of the blob picks.

Wednesday, October 12, 2011

405# x 7" x N Reverse Bend Cert. Submission

Jeffersons, Reverse and TSG's


October 12, 2011
Jeffersons, Reverse and TSG's

1) Jefferson Deadlift
365 x 4, 4, 4, 4, 4, 4, 4 7:20

2) Reverse - 1" Single Suede
Cert Attempt - 405# x 7" x "N" 0-1 - 3 Hits 49'

3) TSG 3/4" Block Set
IM 2.5 x 6/6, 5/2, 4/3, 3/2 ~8:00

Still sick and didn't have good wind. Felt good through the reverse. I think I'm only doing damage in the first 2 hits so I'll probably only do 2 from now on. Grippers felt okay but my head wasn't right about halfway through so I terminated them.

Got the #1 Reverse Bend Spot - 1" Wraps

Well I just edged out David Wigren for the #1 spot on the Benders Battlefield certification list. Personally I think I've probably just awoke the giants that'll come and put me in my place hahaha!

Next ones to got for me will be 390, 405 and 450. I feel very confident on the 405. 450 we'll have to put some real stank on to bend I think :-)

Here's the list with the rules and the top spots for anyone interested in giving it a go. Benders Battlefield has a ton of different certifications to keep things interesting plus the rules are very rigorously enforced. I'd suggest posting a test video for the judges to look at just to make sure you're not missing something and get DQ'd and waste some calibrated/rated steel.




1" Diameter Suede or Leather Wrap Reverse List

Postby Jon Umpherville » Wed Feb 03, 2010 11:08 pm
Rules for Reverse:

Style: Arms extended outwards, with hands in a reverse style grip, no bracing of elbows against the body, from the shoulders (no higher) to the waist (no lower) for a legal bend

Wraps: 1" diameter suede, or leather wraps are allowed. Wraps must be one piece only per side. The rules on how wraps are measured were amended a little while back after some agreement that a ruler was not sufficient enough for measurement. We forgot to mention this amendment. So, to date - Feb. 28, 2010 - all submissions done with a ruler were accepted. However, henceforth, all wrapping that requires measurement per the Benders Battlefield certification rules must be measured using a caliper or a pre-drilled hole that will be measured on camera, prior to feeding wraps through. Please take some time and read through the rules again as necessary.

Time limit: Bar must be kinked to 40 degrees in 30 seconds and shown with a protractor.

Remember: please keep the bar in frame at all times. Please show both sides of the wraps at some point in the video. Please measure the length and diameter of your bar

No wraps, tape, supports or sleeves may be used on any part of the arm or hand.

7" 0-1 Drill Rod
1. Jason Steeves, 9/32", 375lbs., Video
2. David Wigren, "K", 355lbs., Video
3. Andy Thomas, 1/4", 255 lbs, Video

Still Freaking Sick

Still sick and hacking up crap. Last weekend was thanksgiving up here so between that and being ill I didn't get around to much. Hopefully (nee I will) work out tonight.

Friday, October 7, 2011

375# x 7" Reverse Bend Cert Attempt

Jefferson Pulls and Reverse Cert.


Oct 7, 2011
Jefferson Pulls and Reverse Cert.

1) Jefferson Deads
315 x 8
365 x 4, 4, 4, 4 6:00

2) Reverse - Singles
375# x 7" 0-1 Drillrod - Almost 90'

Still sick as a bugger. Just trying to get something done.

Cletus reflects on the upcoming battle with the Swedish Fish

Wednesday, October 5, 2011

Bench, Curl and Mr Saxon


Oct 5, 2011
Bench, Curl and Mr Saxon

1) Bench Press - Inch from Smooth
225 x 6, 6, 6, 4, 2 8:00

2) Alt DB Curl with Grip4orce S
25's x 16, 10, 7 3:30

3) Saxon Deads
155 x 4, 4, 4, 4, 4, 4, 5, 4, 5, 4 18:50

Thumbs and forearms were getting pretty pumped up. I may have been able to do more, well ya I could've but I was leaking to much blood everywhere from my pinch cut from the other day.

I really need this snot and cold to bugger off. I just feel like my work capacity is crap right now.

Eat Healthy, Kids! - Funny Cartoon

Tuesday, October 4, 2011

5/16" x 7" HRS Reverse Bend Single IM Pad

Vulcan, Blobs and Minimal Pad Bending


Oct 4, 2011
Vulcan, Blobs and Minimal Pad Bending

1) Vulcan - Black - MMS
L8 x 20/16, 13/10
L10 x 3/4
L11 x 3/3, 2/4 8:40

2) Double L Blob Lifts - EW
45/40 x 4, 3, 3, 1
40/40 x 5, 5, 4, 6, 5, 4 16:30

3) Reverse Bend - Single IM Pad
5/16" HRS x 7" x 30'

I'm still stinking sick but I think I may be able to have a good full blown workout tomorrow. After watching Junie demolish a piece of 5/16" HRS in an IM pad yesterday I decided to give it a crack myself. Kudos man! That minimal crap was hitting all kinds of extensor muscles in my lead arm that don't feel it with singles. This was my first crack at any kind of minimal pad stuff but I think I may throw it in the mix.

Monday, October 3, 2011

Froggy Deads


Oct 3, 2011
Froggy Deads

Deads - Frog Stance
315 x 5, 5, 5, 5, 5, 5, 5, 5 12:30

I'm still frigging sick so that's enough. Maybe that'll help shake it out.

Guy On A Buffalo - Episode 3: Finale Part 1 (Origins, Villains & The Like)

Guy On A Buffalo - Episode 2 (Orphans, Cougars & What Not)

Guy On A Buffalo - Episode 1 (Bears, Indians & Such)

The MEGA DOUBLE HANDED SWORD from Tosh.0

David Horne Equipment in North America

Hey everybody. Jedd Johnson of the Diesel Crew is bringing in David Horne's World of Grip Products again. Vulcan Grippers (V-2),  Wrist Developers, Thumb Screws, different springs, etc.

If you'd like to order them from here and save on some shipping here's the link: http://www.dieselcrew.com/vulcan-page.htm

Unconventional Conditioning - Rob Russell

Rob Russell is a great strength athlete from the UK who's done some very impressive stuff with sledgehammers and kettlebells and has also gotten into grip competition and quickly placed himself in the upper echelon.

Rob has just put out a conditioning e-book to help with charity fundraising. I'm going to pick up a copy and I'd suggest you at least go read his blog entry and check out his video's. Rob's a beast!

Link: http://kettlebell-training-for-sport.blogspot.com/2011/10/unconventional-conditioning.html

Saturday, October 1, 2011

What September Brought Me

I figured I may as well start writing at the end of every month just a quick summary level of what happened with me as far as my fitness/strength goals for that month.

Well the first thing is that this month I signed up for Adam Glass' Smarter Strength online coaching. I'm very pleased with the amount of information floating around between his many hours of video's that have been issued every week plus the many hours of conference calls and the occasional guest speaker. Adam has focus and an agenda which keeps things clipping along at a good pace and leaving enough time for Q&A at the end of each session. Fitness, strength, sport, nutrition, body composition and many other aspects are instructed. This course is well worth the money.

Here's the month bulleted:

  • As far as workouts I hit the basement 21 out of 30 days.
  • 390,392 pounds moved in 815 minutes = 479#/min average
  • Deadlifted 141 reps in 7 days
  • Squatted 212 reps in 6 days
  • Benched 164 reps in 6 days
  • Reverse bent in singles a 5-1/2" grade 8 bolt
  • Tore in 3 strips a ~1,100 page phonebook
  • Ripped in half a mini deck of cards
  • Strict pressed 200# with my log bar
  • Started deadlifting with a frog stance
  • Started Jefferson deadlifting

Friday, September 30, 2011

Pulls, Pinch and Bending


Sept 30, 2011
Pulls, Pinch and Bending

1) Deadlift - Frog Stance
315 x 1
405 x 1
475 x 1, 1
495 x 1
525 x halfway up my thighs
515 x 6" crapped out

2) Reverse Band Pulls - Stiff Bar - Greens (100# off bottom)
495 x 1, 1

3) 2HP @ 54mm
107 x 4
157 x 3, 4
162 x 4, 3, 4
167 x 3
172 x 3, 1
177 x 1
182 x 1
187 x 1

4) Reverse in Singles
5-1/2" gr8 x 43' in 2 hits

Well I learned a few things tonight. The first being my floor speed to just about 3-4" above my knees on the pulls is great then I stall. I'm thinking getting some reverse band deads in here may help.

I set up the green bands with my thick/stiff bar and gave it a go for a couple. Either I was to pooped already or that really stiff bar makes a huge difference, man those were a lot tougher than they should've been.

2HP was going great then I nicked myself at the same spot as last time. Probably wasn't healed enough I'm guessing. I alternated which side I pinched from with each set just to change things up a bit. I feel 200# should be coming by the end of the year.

I'm also pretty happy with my progress on reverse bending. 2 hits and the wraps were only maybe an 1/8" apart so I may look at doing something for David's list in the future.

Oh, one thing to mention is I've been sicker than hell the last couple of days. Hopefully the pulls break it outta me.

Reverse Bend 5-1/2" Gr8 Bolt

Wednesday, September 28, 2011

Logbar, Grip and Pinch


Sept 28, 2011
Logbar, Grip and Pinch

1) Log Bar - Short Cycle
155 x 5
175 x 3, 3, 5, 5, 5, 5, 4 15:10

2) Band Pulldowns - Wrap-around
Avr x 10, 10, 8, 5 1:50

3) Vulcan - Black - 65mm Block
L6 x 3/3, 3/2, 2/2 4:55

4) L Blob - EW - Double Lift
40/40 x 6/6, 3/3, 4/4, 3/3, 4/2 5:45

Log press felt really good. Was moving along at a good pace. Probably go for some higher intensity next time. I want to get some more work in with it before the snow flies.

65mm (deck of cards) width tested best for the gripper. Man that's a wide set, especially with the Vulcan and its smooth handles. I can't start it with my pinkie on the gripper and the back handle is waaay back in the hand.

Blob picks were going good until I jammed my thumb and had blood coming out from under my nail everywhere. I'll get it next time. At least I got some work in.

As I write this I think I'm going to see what I can get overhead with the log next time as long as everything's going well.

Another thing I was thinking about is I'm not to sure how effective some of these pre-workout drinks are. Basically I've got to wait 45-60 minutes to make sure I don't have to take a crap because of it (I usually do) and then I end up working out while the stuff's on a decline in my system. More thought......