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