Monday, May 30, 2011

110530 Narrow Set Vulcan Black Level 12

555 Bench, Grip & Pinch

May 30, 2011
555 Bench, Grip & Pinch

1a) Bench Press
45 x 10
135 x 5
175 x 5
200 x 5
230 x 5

1b) Vulcan Gripper Black Spring - Parallel Set
L3 x 3/3
L6 x 3/3
L9 x 1/1
R L12 x 1, 1, L13 x A, L12 x 1, A
L L11 x 1, 1 Stop due to bicep tendon

2a) Blob Work
R - 50# L Blob EW x a+n, a+n, hop+a+n, hop+a+n, hop+a+n
R - 45# L Blob EW Hops until burnout
R - Blob drag medley x 2 x 2

2b) Band Hammer Curls
MM x 50, 40, 30, 20, 10

2c) Band Pressdowns
MM x 50, 40, 25, 25, 10

Pretty happy with getting the L13 set. All of this Vulcan work is paying off and I think I'll be climbing rapidly now.

Hurt my arm trying to tear a licence plate yesterday. I tried it once before (last year) and ripped it into 3 pretty easy but I fought with this bugger for some reason and hurt myself so I terminated all of my assistance pressing, rows and other left handed work. Feeling waay better after the band work.

Friday, May 27, 2011

555 Deads, Axle, Pinch & Wrist Developer

May 27, 2011
555 Deads, Axle, Pinch & Wrist Developer

1) CV Deads
135 DO x 5
225 DO x 5
305 DO x 5
350 DO x 5
395 DO x 3, AG x 2

2a) DO Sumo Axle Deads
213 x 2
263 x 1
273 x 1
283 x 1
293 x 1
308 x Above knees
278 x 1
288 x 1
298 x 1, Knees

2b) Standing Band Crunches
MM x 15, 15

3) Pinch
2-35's x 1+n/1+n PR full lift with the left hand
Added 5# plus pin x n/a
Added 2.5# plus pin x n/a
2 x 35's x a+n/a+n

4) Round the World
2-35's x 1, 1

5) Homemade TTK
10# x 10/10, 10/10

6) L Blob EW
50# x a+n/a+n

7) Wrist Developer - Orange Spring
4 x 5/5
L7 x 1/1
L10 x 1/1
L14 x Miss/VVN, Miss/VVN, Miss/1 PR Left Lead

8) Band Hammer Curls
MM x 50, 40

I was feeling super bagged throughout this workout, just couldn't get any zip going so I slogged through it. Happy with the two PR's in both getting a full lift plus a hold with the loose 2-35's left handed and getting level 14 with the orange spring on the WD. That took 3 attempts. Since doing the band hammer, pressdowns and taking the Animal Flex my elbows haven't felt better.

110527 Wrist Developer Orange Lvl 14

Wednesday, May 25, 2011

555 Overhead Press, Grippers and Thick Bar

May 25, 2011
555 Overhead Press, Grippers and Thick Bar

1a) BB Seated Press
45 x 10
95 x 5
120 x 5
135 x 5
155 x 5

1b) Vulcan Parallel Set - Black
3 x 3/3
6 x 3/3
9 x 3/3
10 x 1/1
11 x 1/1
12 x 1/1, 1/1a 
I think the right is a PR and I know the left is. With the right the weakness is the set, the left the crush but everything's coming together. I made some mental clicks for setting this bugger that hopefully I'll continue to remember to practice and carry forward. Basically I watched what I was doing that made my set into the left so strong; elbow position and especially how I coordinated my gripper hand fingers to get into the set. I think my right should advance another level or two fairly quickly with this info. Happy days :-) 

2a) BB Seated Press
110 x 10, 10, 10, 10, 10

2b) 2-3/8" DB Rows - Torso Parallel
85 x 10, 10, 10, 10, 10

3a) 50# L Blob EW
50 x A+n/A+n, A+n/A+n, A+n/A+n, A+n/A+n

3b) Band Hammer Curls
MM x 30, 30, 30

3c) Band Tricep Pressdowns
MM x 30, 30, 30

Monday, May 23, 2011

333 Squats, Grip and Pinch

May 23, 2011
333 Squats, Grip and Pinch

1a) SSB Squat
65 x 5
155 x 5
265 x 3
300 x 3
340 x 2

I need to calculated a new working weight for using the SSB as it seems my 1RM is quite a bit less than with a regular bar. Another thing I've got to figure out is if the 5-3-1 program considers this an acceptable replacement to the regular squat bar. The weight is reduced but the form improves. I think it should be but I need to research it some more.

1b) Parallel Set Vulcan w/Wasp
Both Hands
L4 x 3
L7 x 3

Right
L11 x 1a
L10 x 1, 3, 2, 2

Left
L10 x 1, 1, 2+1a, 2a, 1+1a

2a) SSB Standing Wide Stance GM's
115 x 10, 10, 10, 10, 10

2b) Standing Band Crunches
Average x 10, 10, 10, 10, 10

2c) Blob Pulls
50# York x 1a/1a
50# Legacy EW x 2"/1a, 1/1a, 1/1a, 1/1a

Wide pinch PR!! First time hopping that bugger then I got some full pulls. All of my blobs are coming up soon :-)

3a) Slim Style Lever - Flat Pad
8# @ 32.25" x 10/10
12# @ 33.25" x 1/-, Almost, wavered sideways at the top/-
Happy with getting the 12# with a minimal flat pad. Took a video of the second attempt but I crapped it out at the top. I can post it if anyone wants to see it.

3b) Thumbless 2.5" Crusher Pulls
87# x 5/5
122 x 2/-

110523 50# Legacy Blob the easy way

Friday, May 20, 2011

333 Bench, Axle and Grippers

May 20, 2011
333 Bench, Axle and Grippers

1a) Bench Press
45 x 10
135 x 5
190 x 3
215 x 3
240 x 8 (304)
255 x 1

1b) Vulcan MMS w/Wasp
L4 x 3/3
L7 x 3/3
L10 x 3/1+2a

R-L11 x 1+2a, 1+2a, L12 x 1a+3BFN
L-L10 x 3a, 1+2a, L11 x 1a+3BFN

2a) Axle Bench
163 x 10, 10, 10, 10, 10

2b) 2-3/8" DB Rows - 45' Back Stance, Row High
82 x 10, 10, 10, 10, 10

3) EZ Bar Barbell Curls
110 x 10, 10, 10

4a) Band Hammer Curls
MM x 25, 25

4b) Band Face Pulls
MM x 25, 20

4c) Band Tricep Pressdowns
MM x 25, 25

Attempted a Slim style hammer lever with a 14# hammer at the end.....no go hahaha!

Wednesday, May 18, 2011

333 Deads, Axle & Pinch

May 18, 2011
333 Deads, Axle & Pinch

Conventional Deads
135 DO x 5
225 DO x 5
325 DO x 3
375 DO x 3
420 DO x Knees, AG x 3
445 AG x 1 Hold at top

Sumo Axle Deads DO
213 x 2
263 x 1
273 x 1
283 x 1
293 x 1
303 x 1
273 x 1
283 x 1
293 x 1
303 x 1 Hold at top

Kroc DB Row
117 x 25/20

Blob assist lifts plus neg x a bunch

I did a whole bunch of pulls with the blob with minimal rest. I can't think of what it's called but I also did a whole bunch of assisted lifts that I let go on the way up and kept the momentum going, held for a neg, once it dropped about 6" I'd assist it up again for another neg then ride it to the floor.

With the axle work I'll keep doing the Ben wave until I hit one more wave up until 303 then add 5# and go for 3 waves again. I did some math on it and if I consider 303 my 1RM 273 is 90% so I'm getting quite a few reps above that number in that fashion. It worked well in the past so I'll see how she goes this time.

Monday, May 16, 2011

333 Shoulders & Grip

May 16, 2011
333 Shoulders & Grip
Started the 531 Powerlifting cycle (or my best guess of it without the book being out yet)

1a) Seated BB Shoulder Press
45 x 10
95 x 10
135 x 3
145 x 3
165 x 3
175 x 1
180 x 1
185 x A I jumped in to quick. Should've waited another minute or so.

1b) Vulcan MMS - Wasp
4 x 5/5
7 x 3/3
10 x 2+1a/1+2a
11 x 1a/1a
9 x 12+n/9+n

1c) Band Pulldowns
Green x 20, 20, 20

2) Assisted Blob attempts + negs
50# York x 1/1, 1/1, 1/1, 1/1 The first two felt super strong. I barely had to touch it at all :-)

3a) Climber 2HP
150 x 4, 3, 4, 4

3b) Shoulder Shocker
45 & 15's x 10, 10, -, -, Left shoulder wasn't feeling right so I left well enough alone for now.

3c) Band Hammer Curls
Monster Mini x 25, 25, 25, 30

3d) Band Tricep Pressdowns
Monster Mini x 25, 25, 25, 30

3e) Hercules Bar Flexor Curls - Top Range (Brent Barbe style)
35 x 25, 25, 25, 30

3f) Guillotine Machine Negatives
2 Hand Stand on Plates + 90 x 1
2 Hand Stand on Plates + 135 x 1
1 Hand Stand on Plates + 160 x 1/1
1 Hand Stand on Plates + 200 x 1/1 These felt really good one handed with the 200# of plate. I was good for about 10 seconds or so. I'll think this is where I'll start with this movement.

Started the Animal Rage pre-workout supplement today and I love it so far. No jitters, no gas or needing to crap, just focus.

Saturday, May 14, 2011

Deload Squats and Bench plus Grip

May 14, 2011
Deload Squats and Bench plus Grip

1) SSB Squat
65 x 5
155 x 5
190 x 5
225 x 5

Went and had lunch with the wife. I was running late and my timing was all buggered up.

1a) SSB Wide Stance Standing GM's
65 x 10
115 x 10, 10, 10, 10, 10

1b) Vulcan MMS
Wasp 4 x 3/3, 10 x 3/1+2a, 3/3a, 3/1+2a, 3/3a

2a) Bench Press
45 x 10
95 x 5
135 x 5
155 x 5

2b) 2-3/8" Dumbbell Rows
82 x 10, 10, 10, 10

3a) Band Hammer Curls
M. Mini x 25, 25, 25

3b) Band Tricep Pressdowns
M. Mini x 25, 20, 20

3c) Blob Assist Lifts plus Negs
Blob50+5# x 1/1, 1/1, 1/1

I love the feel of the SSB! I can't wait to start tossing some weight on it after todays deload day. One thing I noticed as well with this being my first time back with bar GM's in quite some time is they sure hit my hamstrings today! I had to put some horse sauce on after the first set. I'm just keeping them light for now and going to keep building up the rep work with them.

Those thick handled rows sure hit my lower arms good. My thumbs and flexors really got nailed, I can still feel the pump in them. And because of them I felt weak as a kitten doing those weighted blob negs.

Another point of note is my elbows feel awesome and strong and I'd say it's directly related to both the band work and the Animal Flex. If you've got problems with your tendons or joints you should give it a try. I've also got some Animal PM recovery paks coming in to try as well.

Wednesday, May 11, 2011

Deload Deads

May 11, 2011
Deload Deads

DO Sumo Axle Deads
213 x 3
263 x 2
273 x 1
283 x 1
293 x 1
298 x not quite lockout
273 x 1
283 x 1, 1
293 x 1, 1

Standing Crunches
Green/Average x 20, 20, 20

I didn't want a big workout tonight as I wanted to share a nice supper with my wife :-)

Monday, May 9, 2011

Deload Shoulders

May 9
Deload Shoulders

1) Seated BB Press
45 x 10
70 x 5
80 x 5
100 x 5

2a) Vulcan Parallel Set - Wasp
4 x 5/5
7 x 6/6
8 x 3/3
9 x 3/1+2a

2b) Blob Assists and Negs
50# York x 1/1, 1/1, 1/1, 1/1

3a) Euro @ 54mm
98 x 5
148 x 3, 3, 3
153 x 4
158 x 3

3b) Band Hammer Curls
Monster Mini x 25, 25, 25, 25, 25

3c) Band Tricep Pressdowns
Green/Average x 20, 20, 20, 20, 20

4a) Shoulder Shocker
45 & 15 x 15

5) Hercules Bar Weight Towards Wrist Curls
25 x 20, 25, 25

Well I really like those wrist curls! Thanks to Brent for putting a vid up of them!

2HP Variables Done:
Armpit/Lat Tension
Left Leg Staggered Forward
2" Wide
Splay Fingers
Try to Split Plate
Head Forward

Friday, May 6, 2011

110506 PR Squat 415

110506 HOSS #3 Cert Prep

110506 More HOSS 3 Practice

531 Squats and Grip

May 6, 2011
531 Squats and Grip

1a) Squats
45 x 5
135 x 5
225 x 3
285 x 5
320 x 3
360 x 1
385 x 1
415 x 1 PR

1b) 1" Block Set Grippers
IM 2.5 x 3/3
IM 3 x 2mm/4mm, 1mm/2mm, 1mm/2mm, 2mm/4mm

2a) Blob Assists and Negs
50# York x 1/1, 1/1, 1/1, 1/1

2b) Choked Grippers
R - BBE @ 18mm x 1, 1, 1, 1
L - Thor GM @ 21mm x 1, 1, @ 18mm x 1, 1

3a) Band Hammer Curls
Mega-Mini x 20, 25

3b) Band Pressdowns
Mega-Mini x 20, 25

4) gr8 1/4" x 6" Reverse Attempt x 7 degrees in 2 hits

Nice hitting the squat PR, I probably could've gotten more but was satisfied with that. The 1" block set grippers were feeling strong and some more set work with the block I'll probably have it. It was also nice putting a wobble into that gr8 reverse. I know now that it's right around the corner.

Another thing is my elbow feels awesome. I'd say it's directly related to the band work and taking the Animal Flex paks.

Tuesday, May 3, 2011

531 Bench & Pinch

May 3, 2011
531 Bench and Pinch

Bench Press
45 x 10
135 x 5
195 x 5
225 x 3
245 x 1
275 x 1
305 x 6"
295 x 1 Tied with old PR
300 x 4"

Euro 2HP set at 54mm
98 x 5
148 x 1
168 x 1
178 x 1 New PR & New Width
188 x Glued to the floor
178 x 4"

Blob Assisted Picks Plus Negs
50# York x 1/1, 1/1, 1/1 Right is feeling stronger every time

2 x 45's Assisted Picks Plus Negs
1/1, 1/1 Right can hold at the top for a second or two

One Handed Climber Picks - 50mm
75# x A few

Vulcan MMS Wasp @ 12 x 2mm/0.25"

Sunday, May 1, 2011

531 Deads

May 1, 2011
531 Deads

Man I love deadlifting! 

1) Conventional Deads
135 DO x 5
225 DO x 5
315 DO x 5
385 DO x 3
425 AG x 1
455 AG x 1
515 AG x 1 PR

2a) DO Axle Deads CV
213 x 3
263 x 1
283 x 1
293 x knees
283 x 1 + long hold
293 x 1
298 x knees

2b) Green/Average Band Standing Crunches
20, 20, 20, 20, 20

2c) Heavy Hammer U/R Deviations
10# x 8, 8, 8

3) Assisted Blob Picks and Holds
50# York x 1/1, 1/1, 1/1, 1/1

4) Fought my unfinished 26" x 5/8" HRS for a bit

5) 2-3/8" Dumbbell Attempted Picks
123# x 1/1, 1/1, 1/1

Well a few things; very pleased with getting a pull PR, less pleased about my iPhone not recording it. It went up pretty easily and had me thinking I would try 525 tonight as well but I decided to let it be and be happy with the PR. I think I could've fought the 525 up but my left ham just had a weird feeling to it, not hurt, just off a bit so rather than risk injury I'll go for singles again in another month.

I'm also pleased with the axle. Never went over 300 but I think I can shortly again. I really need to get going on the heavy singles again and running the Ben wave for it as it worked well last time.

Blob picks I amazed myself with the first lift with the right. It felt good in my hand, assisted it up and held it for probably 4-5 seconds. Felt great :-)