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......

Donnie Thompson Interview

Watched all 9 videos in this series. Very interesting and enjoyable. Set aside and hour and give them a watch folks.

First Phonebook Ripped in 3 Strips ~1,100 Pages

LANA DEL REY~ KINDA OUTTA LUCK

Tuesday, September 27, 2011

Pulls and Pinching


Sept 27, 2011
Pulls and Pinching

1) Deadlift - Heels Together
405 x 4, 4, 4, 4, 3, 2, 2, 2 17:30

2) Jefferson Deads - Right Leg Lead
315 x 8, 8, 8 8:20

3) Kneeling Band Crunches
Avr x 75, 50

4) Double L Blob Pulls - EW
45R/40L x 4, 3, 4, 4, 3, 2, 1 9:20

5) One Hand Pinch - Euro @ 54mm
62 x 8/8, 8/8, 10/7
67 x 6/- 8:20

Deadlifting with the heels together feels pretty good. Definitely notice the lack of stability at the top though lol. Jeffersons are feeling good and I think I can add a ton of weight to them.

Monday, September 26, 2011

Pressing


September 26, 2011
Pressing

One of those days where my heart and mind weren't into it. This funk sucks!

1) Bench Press
135 x 3
225 x 7, 6, 5, 3
255 x 3 11:10

Tried different hand positions on each set.

2) 2HP @ 54mm
Pulled a couple at 107# and tweaked the tendon in my left middle finger. No good for nothing after that. Tried some blobs. Nope. Crap.

3) DB Hammer Curls
55 x 10, 6 2:30

4) Seated DB Shoulder Press
75 x 8, 7 3:45

This is one of those days that everything was testing awesome but just went for crap. My body was able and willing but my heart and mind were f@^ked. Terminated.

Thursday, September 22, 2011

Pulls, Shrugs and Pinch


Sept 22, 2011
Pulls, Shrugs and Pinch

1) Rack Pulls - Pin 3, 11" Lift, Just under knees
405 x 5
455 x 3
525 x 3, 3
495 x 2, 2, 1 15:31
Put my heels together on the last 2 sets.

2) Standing Band Crunches
Avr x 125 x 100

3) BB Shrugs
335 x 15, 15 2:10

4) L Blobs - EW - Double Lifts
40 x /3, /6, /4, /4, /4, /1
45 x 3/, 6/, 4/, 4/, 4/, 1/

How Strong Are You? - The REAL Test Of Strength

Wednesday, September 21, 2011

Deads and 2HP


September 21, 2011
Deads and 2HP

1) CV Deads - Regular Stance
225 x 3
315 x 3
405 x 4, 4, 4, 4, 4, 4 19:00

2) Standing Band Crunches
Avr x 100, 100 4:50

3) 2HP Euro 54mm - Staggered stance, Eyes focused on end of bar
107 x 3
157 x 2, 3, 3, 3, 3, 4, 2, 4, 4 16:00 Terminated because of cut/tear

Pulls felt good and really fast. I'm going to make a conscious effort to keep the speed (or at least perceived speed) up on all of my movements. I had the choice of deads or squats as they were both feeling good but deads are number one on my hit list so that's where I put the effort.

The 2HP wasn't that heavy but felt really good and I could've kept up that pace for quite some time if I didn't get the tear. Oh well, there's always next time....maybe tomorrow.

I went into this workout feeling like crap. A bit of a head cold and a bunch of stress. As I write this I feel fantastic. Deadlifting is the bee's knees!

Tuesday, September 20, 2011

Pinching and Bending


September 20, 2011
Pinching and Bending

1) L Blob
40E x 4/4, /4, /4, /4, /3
45E x 4/, 4/, 4/, 3/ 8:00

2) One Hand Pinch - Euro @ 54mm
57 x 4/4
67 x 3/-
62 x 5/2, 7/4, 8/6, 6/5, 6/4 12:00

3) Reverse in Singles - gr8
1 hit 35', 2nd hit to 40'
2 Hit 41'
2 Hit 42'
3 Hit 35' focus was gone

4) Band Pressdowns
MM x 50, 40

5) Band Hammer Curls
MM x 50, 40

I really wanted to work with the Saxon tonight but it just wasn't happening. Got some decent blob volume in. Tonight I tried doing one hand pinches with my Euro and they feel great. My right is substantially stronger than my left with this lift it seems. People were saying its more of a pure pinch with little wrist flexion but I found I could curl it quite a bit. I think I might throw in 2HP with the Euro again for a bit when the Saxon isn't testing well, besides it's been a while since I've done a 2HP on it for a while.

Monday, September 19, 2011

Deads and such


September 19, 2011
Deads and such

1) CV Deads - Regular Stance
225 x 3
315 x 3
455 x 3, 3, 2, 1
425 x 1 18:40

2) Jefferson Deads - Alternate Lead Leg - First Time
225 x 8, 8
275 x 8, 8 10:30

3) BB Shrugs
315 x 20, 20 3:00

4) Vulcan - Black - MMS
L9 x 10/5, 8/5, 3/3, 3/2, 3/3 6:30

CV deads didn't feel really strong. Trying to use a belt but I'm just not feeling it. So far I'm probably 50# stronger without it.

I tried Jefferson's tonight and they felt great (other than topping out lol). Really felt them in the legs and the mid back and lats. I can definitely increase the weight on these a bunch but I want to work the form some more before I start pushing to substantial of a weight as I'm adjusting my feet a bit during the reps and such trying to get the weight displaced properly.

The Vulcan actually felt okay even with the crappy showing, probably all of the pulls took some strength as I did a good chunk of them DO. I ended up with a wicked flexor pump from them.

Axle Pulls


September 16, 2011
Axle Pulls

Crap axle day. Terminated and took the weekend off.
Axle Pulls - DO - Sumo
263 x 4, 4
283 x 1.5 Couldn't lock out the second rep. Crap axle day!
263 x 3 8:50

Thursday, September 15, 2011

Rack Pulls, Shrugs, Bending and Blobs


Sept 15, 2011
Rack Pulls, Shrugs, Bending and Blobs

1) Rack Pulls - CV Stance - Pin 3 - 11" Lift
315 x 3
405 x 3
455 x 3
505 x 3
525 x 3
545 x 2
565 x 2
575 x 1 25:30

2) Standing Band Crunches
Avr. x 100, 75 4:25

3) Shrugs
315 x 20, 15

4) Saxon Bar Sumo
170 x 3, 2, 3, 3, 3, 3 18:00

5) Reverse Axle Curl
83 x 5, 5

6) Reverse in Singles
Red Nail x 17' in 3 hits. Back was to pooped

7) A bunch of wide pinch work. Did a few lifts and max holds with the L45#ers. Slid the L50#er back a few times on the rubber mat then the York 50# blob. My hands were cooked!

The Plight of Muscled Americans

Link http://www.thedailyshow.com/watch/wed-september-14-2011/the-plight-of-muscled-americans

Wednesday, September 14, 2011

Deads, Bench and Gripper


Sept 13, 2011
Vulcan

Vulcan - Black - MMS
L9 x 12/8, 6/4, 6/4, 6/3, 3/1 7:35


Sept 14, 2011
Deads, Bench and Gripper

Deadlift - All DO - Heels Together - 35's Biggest Plates
255 x 5
305 x 3
355 x 3
425 x 2
355 x 3, 3, 3, 3 26:50

I think I can improve on this quite a bit next time out. First time doing it like this. With the 35's and standing like that man that bar's a loooong ways away lol.

Bench Press - Pinkies on Rings
225 x 5, 8, 6, 5 8:10

Vulcan - Black - MMS
L9 x 12/10, 10/5, 7/4, 4/2 6:50

Monday, September 12, 2011

Squat & Gripper


Sept 12, 2011
Squat & Gripper

1) SSB Squat - Med Stance
250 x 8, 8, 8, 8, 8, 8, 8, 8 22:00

2) Standing Band Crunches
Avr. x 50, 50, 50 5:15

3) Vulcan - Black - MMS
L10 x 5/4, 6/4, 6/4, 5/4 10:10

4a) Herc Bar - Ext
35 x 15, 15

4b) Herc Bar - Flex
35 x 15, 15 3:30

Batman: GOTHAM KNIGHT AMV - Tomahawk | Rotgut

Sunday, September 11, 2011

Logbar and Pinch


September 11, 2011
Logbar and Pinch

Logbar C+P
Long 155 x 3, 3, 2, 3
Short 175 x 3
Short 185 x 2, 2, 1, 1 16:00

Band Pulldowns
Avr x 15, 15, 15 3:35

Pull Aparts
MM x 15, 15, 15 3:00

Pinch
2x35's - Pfft! Off bigtime
Lift and long holds with 40 & 45 L Blobs a few times

Crushed a bunch of 1/4" square that was left from reverse bending. Going to go through all of the gr8's too. It's been so long since I've done this and I'm finding it pretty tight to get into position and that's with these pieces that I've already took past 40'. Straight 6" and 7" stuff I imagine would be tricky right now.

Friday, September 9, 2011

Deads, Row and Crap Saxon


Deads, Row and Crap Saxon
Sept 9, 2011

1) CV Deads
225 DO x 2
315 DO x 2
365 DO x 2
405 DO x 1
455 AG x 1, 1
475 AG x 1, 1 32:00

2) DB Row - No Humping - Strapped - Full ROM
162 x 11, 11 5:40

3) Saxon Deads
170 x 3
180 x 3
190 x pfft! 6:00

Well I tried to belt up on the pulls tonight starting with the 405. I just can't get into it. Feels really weird and pulled it off for the sets of 475. I had 6 hardboiled eggs prior to this workout which was stupid. Every time I went into the hole I felt like puking and couldn't get my pressure right and it cost me a bunch of reps and weight. I'm still burping up that crap. On a lighter note I may have to see where my DO dead is right now.

Saxon was crap. I just couldn't get a good bite onto it and haven't for a little while. I may see how some grip work goes on its own tomorrow.

F'n Sh!t Up!


Thursday, September 8, 2011

Pinch Set vs Push Set Demonstration

Bench & Gripper


Sept 8, 2011
Bench & Gripper

1a) Bench Press
225 x 5
245 x 5, 5, 4, 4, 3, 3, 3 23:40

1b) Vulcan - Black - MMS
L9 x 7/5
L10 x 6/2, 5/3, 5/2 12:40

Started as a superset but I tweaked my left elbow on setting the gripper. Basically buggered everything up. No more supersets for a while, seems like I'm doing much better without them.

If you could save yourself, you'd save us all (Ween)

Ween - Object

Soulfly - Prophecy

Wednesday, September 7, 2011

Squats, Crunch & Deads


Sept 7, 2011
Squats, Crunch & Deads

1) SSB Squat - Narrow Stance
245 x 5
295 x 4, 4, 4, 4, 4, 4, 4, 4, 4, 2 32:00

2) Standing Band Crunches
Avr - 50, 50, 50 6:00

3) Sumo Deads
225 x 2
315 x 2
415 x 2 Just to tuckered to continue, plus my quads were pooped.

Tuesday, September 6, 2011

Squats, Crunches & Reverse Bending


Sept 6, 2011
Squats, Crunches & Reverse Bending

1) SSB Squat - Narrow Stance
245 x 8, 8, 8, 8, 8, 8, 5 21:30

2) Standing Band Crunches
Avr - 25, 30, 30, 30 7:30

3) Reverse Bend - Singles
gr8 - All 2 hits - 47', 37', 43' 7:00

Squats tested well and above everything else today. None of my other favourites tested well but I tested the ab work as my back was feeling tight so I figured a contra-specific exercise was in order. I was right.

Reverse felt very strong. I didn't wrap the second bolt very well so there was to much effort lost.

I also smashed my thumb pad really bad today and have been icing it a lot in a hope that it'll get better within a day or two, Stupid, stupid, stupid!

Monday, September 5, 2011

Canada - Hell Yeah!!


My 6 Favourite Exercises

Currently here are my 6 favourite core exercises:

  1. Deadlift
  2. Logbar Clean and Press
  3. Squat
  4. Dumbbell Row
  5. Bench Press
  6. JM Press
My current 6 favourite grip exercises:
  1. Saxon Bar Deadlift
  2. Gripper
  3. Block Weight Lifts
  4. Loose Plate Pinch
  5. Euro 2H Pinch
  6. Reverse Bend

Canadian Nationals Armwrestling

Canadian Nationals Armwrestling - Ottawa

Squat, Bench Press & Pinch


Sept 5, 2011
Squat, Bench Press & Pinch

1) SSB Squat - Narrow
155 x 3
245 x 5
295 x 4, 3, 3, 4, 5, 4, 2 16:40

2) Bench Press - Pinkie on Rings
135 x 2
225 x 5
245 x 5, 5, 5, 4, 4 17:10

3) Loose Pinch
2x35's x 2/1, 2/1, 1/1, 1/1, -/- 7:30

Tested variations of the movements and terminated after the first bad/forced rep.

Squats tested best with a narrow stance, probably only a foot apart. This was the first time doing them that narrow in a very long time and they felt awesome and strong.

Bench tested best with the pinkies on the rings which is weird because I normally bench with my hands outside of the smooth by an inch or so.

I really wanted to do some pinching tonight and I tried tons of stuff. Lo and behold the loose plate pinch tested well.

No rowing movements tested well.

Logbar and Vulcan


Sept 4, 2011
Logbar and Vulcan

First time doing standing overhead presses this year due to the low roof inside and first time with the logbar this year.

Logbar - Strict Pressing
1) C+P Long Cycle
155 x 1, 2, 3, 2, 3

2) C+P Short Cycle
175 x 2, 2
185 x 3
200 x 1, 2

3) Vulcan - Black - MMS
L3 x 3
L10 x 4/3, 3/4, 2/2, 2/1

Thursday, September 1, 2011

H Squats, L Bench, Grippers & Wide Pinch


Sept 1, 2011
H Squats, L Bench, Grippers & Wide Pinch

1a)SSB Squats - Tested and were good
65 x 5
115 x 3
155 x 3
245 x 2
325 x 6 x 3

1b) Vulcan - Black - MMS
L3 x 3
L6 x 3
L8 x 2
L10 x 3, 3, 3, 3, 3, 9+n Grippers felt very strong

2a) Bench Press
45 x 5
135 x 5
185 x 3
245 x 6 x 2

2b) Wide Pinch
L40E x 3/3
L40H x 3/3
L45E x 3/3, 3/3
Right L50E x 4", 3xA+n, 3xA+n
Left L45E x 3, 3, 1+2xA+n
Held for as long as possible at the top position.

3a) Seated Band Crunches
Avr x 15, 20

3b) Seated DB Shoulder Press
55 x 15, 15

3c) DB Rows - With Straps due to Grippers - Pause Each Rep
162 x 9, 9