Monday, December 31, 2012

Lunchtime Grip

December 31, 2012
Noon

1) Guillotine Gripper
55 x 10
65 x 3
75 x 3 x 10r

2) Red Rafter Pinch Curls
20 x 2 x 5r

3) Attempt at reversing a 6" gr8. Something still not feeling right do I left it be.

Sunday, December 30, 2012

Some AW Pipes Work

December 30, 2012
Noonish

1) BB Row
230 x 3 x 10r

2) Pulldowns w/Manus on V-Grip AW Range - Thumbless
150 x 15, 15, 15, 20

3) Towel Hammer Iso on Preacher - Over Fingers - Used Timer
25# x 30s, 30s, rest 30s, 30s - Did sets 1-2 and 3-4 immediately

4) Hammer Curl Dropset
40 x 15 - 25 x 17

5) Towel Hammer Iso on Preacher - Over Back of Hand - Used Timer
25# x 30s
35# x 3 x 30s

6) High Cable Curl Dropset DP
45 x 21 - 35 x 21 - 25 x 21 Next time I think I'll go 50/30/25. First and the last sets are the easiest.

7) High Cable Wrist Curls WS
25 x 15
35 x 15, 10 - a bit to much weight to keep them strict
30 x 15

Friday, December 28, 2012

Friday's Grunting

December 28, 2012
Before Supper

Wasn't sure how today would go. Yesterday my freaking neck and back were absolutely killing me. Liniment, TENS machine, huge dosages of Robax, etc. were not touching it. I woke up today feeling better but I still couldn't turn my head to the right. Leave it to some nice pulls to straighten everything out :D

With tonight's pulls I focused on changing up my form a bit and I think they went a bunch smoother at the lockout. One thing I've noticed since putting weight back on (nearly 280#) is it's getting difficult to hook grip the bar due to my hands pudging up a bit.

1) Deadlift
135 x 4, 3
225 x 2
315 x 1
405 x 1
455 x 1
505 x 1 - Begin Filming
520 x 1
475 x 3 x 2r

2) Bench Press - Comp. Grip
45 x 10
135 x 4
185 x 2
225 x 1
275 x 1
295 x 3 x 2r - I was only supposed to do 5 reps but they were feeling good.

3a) Paused Squats - Beltless
45 x 5
135 x 2
225 x 1
325 x 5 x 2r

3b) Tricep Pressdowns
55 x 15
80 x 3 x 15r

4) SLDL
235 x 2 x 10r - I was supposed to do 3 sets but my back and hammies were PUMPED!

Tuesday, December 25, 2012

Wrist Training

1) High Pulley RT Iso's
75 x 15ct, 30ct
100 x 22ct

2) Heavy Hammer TR Iso's
10 x 20ct, 20ct, 15ct

3) High Pulley RT Wrist Curls
25 x 50, 35, 30

4) Wrist Thingy w/Manus
Pronation 25# x 2 x 50r
Supination 25# x 2 x 50r

PUMPED!!!

Monday, December 24, 2012

Sqwarts!

December 24, 2012
Noonish

First time wearing the belt in a while and the first time in wraps since this spring. Man I sure pressured up on my first work rep and gave myself a good case of the pox for holiday pictures :D

Pinching done between leg sets.

1) Squats
45 x 4, 3
135 x 2
225 x 2
315 x 1
365 x 1
Add belt
405 x 1
Add wraps
470 x 3 x 2r

2) Lunges
BW x 20, 15, 15 - Holy quad pump!

Pinchy

1) 2HP Euro
54 x 10, 10
104 x 4
154 x 1
174 x 1
184 x 3 x 1r

2) Blob50 Slides x 3 x 3r

3) Blob Couch Bounce and Holds
1 x AMAP


Sunday, December 23, 2012

Back and Bi's for Pulling

December 23, 2012
Noon

1) BB Row
225 x 3 x 10r

2) V-Handle Pulldowns - AW Range
150 x 30, 23, 22

3) DP Dumbbell Hammer Curl Dropset
40 x 15 - 30 x 15 - 25 x 12

4) DP High Cable Curls Dropset
45 x 21 - 35 x 21 - 25 x 21

5) Guillotine Gripper
50 x 5
60 x 3
70 x 1
80 x 7 x 3r

6) CG Low Cable D-Handle Curl Iso's
75 x 2r

Friday, December 21, 2012

Deathday Friday

December 21, 2012
Before evening feed

1a) CV Deadlifts
135 x 5, 4, 4 - 4's just feel better than 5's
225 x 2
315 x 1
405 x 1
455 x 1
505 x 4 x 1r - These were a lot slower than they should've been at that weight.

1b) Blobbing w/Blob50
Ramp x 1, 1, 2, 2, 2
Couch Hop & Holds x 1, 1

2) Bench Press
45 x 5
135 x 5
185 x 2
225 x 1
285 x 4 x 3r - Felt great

3) Paused Squats - Beltless
45 x 5, 3
135 x 2
225 x 1
320 x 5 x 2r - Easy Peasy

4) SLDL
225 x 2 x 10r

Thursday, December 20, 2012

Quick Hand & Wrist Workout

December 20, 2012
Before Supper

1) Rolling Thunder Pulls
54 x 5
99 x 3
124 x 1
149 x 1/f - I guessed pooped a bit from lunch
124 x 10/7

2) Rolling Thunder Wrist Curls from High Cable
25# x 50, 40

3) Cornered a deck of Aviators

4) Heavy Hammer Toproll Iso's - Long 15ct's
5# x 1
7.5# x 3 x 1r
10# x 1

Quick Gripping for Lunch

December 20, 2012
Noon

1) Guillotine Gripper
50 x 3 x 5r - Explosive with overcrushes

2) Choked Grippers
R-GHP7 152 x 5 x 1r
L-IM3 146 x 5 x 1r

3) DH Blob50 Ramp Pulls x a Bunch

Wednesday, December 19, 2012

Monday, December 17, 2012

Squats and da Pinchin'!

December 17, 2012
Noon

1) DR Blobbin' w/Blob50
Attempts x 2 - Felt strong and locked on good
Iso's x 4
Drags x 2 x 18r

2) AG Tapping
L Blob 40# x 8, 10, 10

3) Plate Key Pinch Levers
2x2.5# x 20, 20, 30 - Really kept the pinch engaged. No rocking.

Before Supper

Got going and the doubles for the squat felt snappy so I stuck with them rather than triples. Arm got a bit niggled with the 2HP so I stopped the 90%+ pulls and just went to some tapping. Went outside to do my lunges but my fibromangina flared up and I stopped.

1a) Squat - Beltless
45 x 2 x 5r
135 x 3
225 x 1
315 x 1
365 x 1
405 x 6 x 2r

1b) Euro 2HP - 54mm
54 x 2 x 10r
104 x 3
154 x 2
174 x 1
184.6 x 1
AG Tapping
154 x 30
164 x 17

2) Wrist Rocker on the Table
F/E x 70/50, 70/50 - I put the Manus grip on for the second extensor set and wow that hit me. I think I'll do that more. There's about an inch gap at the split when it's on there so it'd be 2.5" or better.

Sunday, December 16, 2012

Kurlz for the Girlz - Fatceps Time!

December 16, 2012
Noonish

Worked on my fatceps a bit before heading off to the Hobbit in about an hour. I haven't really curled with any goal other than a bit of pre-hab in quite some time so this is pretty different for me.

Had some more table practice yesterday as well and feel like I'm getting better every time. Things are going to ramp up some more in the new year I think as well. Good times!

1) V-Handle Pulldowns - AW Range
150 x 30, 20, 20

2) Hammer Curl Dropset - DP Style
40 x 15 - 30 x 15 - 25 x 10 - Wanted 21 on the second 2 sets but it'll take a bit of work to get used to working through that pump and lactic acid.

3) High Cable Curl to Forehead Dropset - DP Style
45 x 20 - 35 x 15 - 25 x 10

4) Guillotine Gripper - OC each rep
55 x 5
65 x 3
75 x 6 x 5r

Friday, December 14, 2012

Whew! Feeling Good Baby!

December 14, 2012
Before Supper

Well by skipping my overhead press day midweek I had the best press day I've had in frigging weeks. No ibuprofin. No liniments. Felt great. Started to feel a little bit of a niggle in the arm when I was holding the bar for my squats but it wasn't too bad.

One helluva workout though!

1) Deadlift - No belt
135 x 5
225 x 2
315 x 1
405 x 1
475 x 5 x 2r

2) Bench Press
45 x 10
135 x 5
185 x 3
225 x 1
280 x 5 x 3r

3a) Paused Squats - No Belt
45 x 5, 5
135 x 2
225 x 1
315 x 5 x 2r

3b) Tricep Pressdowns
50 x 15
75 x 3 x 15, 12, 12 - Nice pump

4) SLDL
225 x 10 - Set the bar about 12" ahead of my shins and really stretched the hammies. Could've did probably 10 more but my wife came downstairs.

Monday, December 10, 2012

Week 1 of Peaking for the Strength Guild Meet - Legs

December 10, 2012
Before Supper

1a) Squat - No Belt - Working at getting my rebound back now
45 x 5, 5
135 x 3
225 x 1
315 x 1
365 x 1
395 x 5 x 3r

1b) Euro 2HP - First time in ages and I've got a plan :D
54 x 10, 5
104 x 5
154 x 2
174 x 3 x 1 - Long holds at the top
AG Bouncing
124 x 50
144 x 30

2) GM's
Power Bar
225 x 5 - Damn I'm a sissy. Thing was rolling around, chewing up my back and I was to lazy to put up the camber bar sooo...

Band GM's - Really flexed my ass hard at the top. Could pinch some freaking mean ones off I tell you what!
IW Strong x 3 x 15r - Man is my low back pumped! I can barely walk. No lunges tonight.

Sunday, December 9, 2012

Starting a Handstrength Cycle

December 9, 2012
Morning

Well let's see how this goes. Prepping for Aaron Corcorran's Arizona Grip Shootout in mid March so I figured I should at least plan this comp. out a bit better than in the past. I'm going to do some periodization with the goal of peaking for the comp. Right now I'm starting the first block with the intent of building up my base strength again.

1) Guillotine Gripper - Explosive with a hold - Implement is ~18# - All weights just plate
50 x 5
75 x 1
85 x 1
95 x 1
100 x 1
105 x 1 - Right was still okay but the left was lagging so I'll start here as a 1RM to work from
65% 70# x 5 x 8r

2a) Homemade TTK
10 x 8

2b) Tabletop Curl w/Manus
55 x 10/15 - Fhaak! Left was feeling really good but this is definitely something that makes my right arm want to punch me right in the beets. Stopped there and took some ibu. Didn't feel like any more TTK after that either. Damn that hurts.

Saturday, December 8, 2012

Fhaaak!!

December 8, 2012
Noonish

Man I feel like a can of smashed a55holes! Upper right arm is still bugging me from a couple of months ago and really flared up during the overhead work. I was going to just hit my volume on the bench and leave the 90% rep off. Once I started getting my bench groove I decided to say screw it with anything that would affect my upper arms and hopefully heal up. This has really stalled my progress for pressing. I'm thinking I've probably even regressed in the last while and that freaking sucks monkey balls.

1) Seated BB BTN Pressing
45 x 10, 10
95 x 5
135 x 3
165 x 1
190 x 1, 1

2) Bench Press
45 x 10
135 x 5 - Terminated.

Grip between and after the prior written suckage.

Blobbin' with the Blob50
Att x 2
Iso's x 3
Drags x 16/18, 16/20

Blob hops with a 49# Lblob 4 x 5r

3.5" DB Standing Wrist Iso's - Slow 15ct
45 x 2
55 x 1
75 x 1

I attempted to do some 1HP hops with my Euro but with 74# I couldn't even move it. I'd say my thumb was sufficiently cooked.

Friday, December 7, 2012

Pull Day

December 7, 2012
Before Supper

Well I pushed this workout a day due to still being a bit sore and a lot tired from my trip to Edmonton. Between hotel beds and not eating and drinking like I normally do and pulling with the Edmonton Extreme club on Tuesday Allstate good considering. Still lots to learn but at least I'm not getting as beat up as what I was when I first started training arm wrestling.

1) Deadlift - All beltless, Straps on the final sets
135 x 4
225 x 2
315 x 1
405 x 1
455 x 1
Max reps in 20 minutes
505 x 9 - I was hoping for 11 - 12 but I didn't time it properly. Plus the last couple of reps were getting a lot slower but there wasn't any hitching at least.

2) Camber Bar Squat
85 x 5
135 x 5
225 x 3 x 10r - way tougher than the power bar at the bottom. Back's pooped a bit from the pulls I guess.

Monday, December 3, 2012

Monday Squatting and Stuff

December 3, 2012
Noon

1a) Bench Press
45 x 10
135 x 3
215 x 3 x 10r

1b) WG Pulldowns
125 x 10
175 x 4 x 10r

1c) 2" Thumbless DB Pulls
105 x 5
125 x 4/4, 3/4, 3/3, 2/1

Before Supper

1a) Paused Squats - No Belt
45 x 5, 3
135 x 3
225 x 1
315 x 1
365 x 2 x 5r

1b) Danny Blobbin' with the Blob50
Attempts x 2
Iso's x 2
Drags x 15/16, 11/15

2) Legacy Blob Bouncing
33# x 2 x 30r

3) 1HP Euro Bouncing
64# x 2 x 25r

Back was pooped so I left the GM's alone as I want to smash some pulls hard on Thursday and see how many reps I can get with 505 in 20 minutes. Should be fun!

Saturday, December 1, 2012

Saturday Pressing and Stuff

December 1, 2012
Noonish

1) Seated BB Shoulder Press
45 x 10
95 x 5
135 x 1
155 x 1
175 x 1
185 x 3 x 2r - Got a weird "pop" in the belly of my right bicep during the 1st rep of the 1st set. Every now and then I got these little pains going right through my bicep for the rest of the workout so I shut it down early to get some additional recovery.

2) Bench Press
45 x 5
135 x 3
225 x 1
275 x 1
305 x 1
210 x 3 x 10r - Stopped these just so I don't bugger myself up. Besides, I'm in the Prelipin range :P

During the bench rep work and after I did the rest of this stuff.

1) Low Cable Rows
125 x 15

Changed my mind to do something a bit more arm wrestling specific.

2a) Cable Pulldowns w/V Handle - Strict and just the last bit of the movement
175 x 3 x 10r

2b) Terminator Wrist Curls
20 x 2 x 25r

3) Doc's Inch Trainer Wrist Curls
55 x 8, 10

I also did some arm wrestling training just going through the motions on the table while I was waiting between sets.


Friday, November 30, 2012

Lunchtime Grip

November 30, 2012
Noon

Just a quick lunchtime grip workout.

1) Guillotine Gripper - Fast closes, 3 count at the close
50 x 10
75 x 3 x 10r

2a) Dan's Blobbin' - York 45#, Feels tougher than my Blob50 or regular 50# blob
Attempts x 2
Iso's x 2
Drags x 13/12, 8/7

2b) Band Curl Iso's - 15 reps at the top end
Avr x 3

3) 1HP Hops with the Euro
54 x 20, 25, 30


Thursday, November 29, 2012

Rack Pulls

November 29
Noon

Today was good. Back was still pretty fatigued from Monday and the pulls from the floor felt slow. As soon as I went to the rack I threw on my straps and belt. I figured screw it, they could use a bit of a break from Mondays work and last nights arm wrestling. 

I'm pretty happy with the pulls. Last time I did rack pulls above the knee cap was at the beginning of August and my best set was 695 x 2.5 so today was a substantial jump in the right direction. Another thing I was thinking of was the whole effectiveness of pulling this high and for some people to get nothing or very little out of them. They're a great overall stressor to the body to just get used to having that much weight hanging off of your arms but I also think that they have better carryover for someone like me just because of my body type. Long torso. When I pull the bar is up and over my nads (painful) whereas a lot of the people built for pulls have long arms, short torsos or both so the ROM is even shorter for them whereas I still get a half decent stroke out of the movement. Just a thought anyways. 

I had to cut the assistance short as I had commitments that I had to attend to. Anyways, got the core work done and hard. 

1) Deadlift
135 x 5
225 x 2
315 x 1
405 x 1
475 x 1

2) Above Knee Rack Pulls - Pin 15 - Belt & Wraps
495 x 3
545 x 3
585 x 3
635 x 3
675 x 1
725 x 4
585 x 10

3a) Squat
45 x 5
135 x 3

3b) DB Bench w/Manus
40e x 20

3c) WG Pulldowns
125 x 20


Monday, November 26, 2012

Paused Squat PR's

November 26, 2012
Noon

Arm wrestling technique work.


Before Supper

1) Paused Squats - All Beltless
45 x 5, 3
135 x 3
225 x 1
315 x 1
365 x 1
405 x 1
435 x 1 - Where I expected to max. Felt super light. PR
455 x 1 - Boom! Nice, feel good rep without a grind. I could probably match my regular belted squat max of 465# that I did just a few weeks ago with a paused beltless I'm guessing. This is a 35# PR from a few weeks, plus I'm doing it without a belt whereas the previous PR was with one.

2) Paused Camber Bar GM's - No Belt
85 x 3
135 x 3
225 x 3
315 x 3
385 x 3 x 5r - Easy Peasy

Grip Work Done Between Core Work Sets

1) Thumbless 2" Dumbbell Pulls - All Past knees
105 x 3
125 x 3, 3, 5

2) Dan's Blobbin' w/Blob50
Attempts x 2 - Feeling light!
Iso's x 3
Drags x 3 - Doing something different this time. I'm using the same hand to go back and forth to failure plus a couple of extras before switching hands. Keeping a lot of tension in the hand for a longer period. Should help.

3) Guillotine Plate Load Gripper - All weight just plate
50 x 10
70 x 2 x 10r

I didn't bother with any upper body assistance as my arm was a little twinged, just a little but I didn't want to bugger with it.

Saturday, November 24, 2012

Upper Body Saturday

November 24, 2012
Noonish

Feeling not to bad today. Took some ibu before the workout and it seemed to stave off those severe arm pains I was having plus keeping it easy on Thursdays workout seems to have helped a bunch. I also did some heavy hammer iso's during my bench warm-ups.

1) Seated BB Shoulder Press
45 x 10, 10
95 x 3
135 x 3
155 x 1
180 x 3 x 3r - Paused the hell out of all of them

2) Paused Bench Press - Wide Grip - Index on Ring
45 x 10
135 x 3
225 x 1
275 x 1
305 x M, 1 - Head wasn't right, paused pretty long, whatever but I couldn't lock it out the first time. Regripped with my regular grip and nailed it like it should be for the second rep.

2a) Bench Press
205 x 5 x 10r plus one more on the 5th set

2b) Low Cable Rows - Strict
125 x 15
175 x 15
200 x 3 x 15r - Fairly tough to keep the last couple of reps strict.

3) Band Curl/Backpressure Iso's on the Table - 10 second (Missisippi) holds
Avr x 3 x 2r

4a) Tricep Cable Ext.
50 x 25
75 x 20

4b) DB Hammer Curls w/Manus
40 x 15, 12

Rogue Westside Bar - Steel Durability

Gotta say I'm really impressed with the steel in my Rogue Westside Bar. The knurling has dug divots out of my J hooks without the slightest bit of damage or wear to the bar. Good stuff!





Thursday, November 22, 2012

More Pulls and Upper Body Assistance

November 22, 2012
Before Supper

Well I'll start off by saying happy turkey day to my American friends. Hope you're all having a good feed.

So tonight on top of my low body work I decided to tame back my upper body assistance work a tad more and play bodybuilder and really feel each rep in the appropriate muscle bellies rather than just moving the weight. Wow what a pump! The main reason I did this is that I'm realizing I can't go in to heavy after arm wrestling practice or I just bugger my arms so I figured I'd just try and get a good pump going to get some good ol' recovery blood floating around in there.

Never wore a belt at all tonight and really focused on setting my low back more for the pulls.

1) CV Deadlift
135 x 3
225 x 2
315 x 2
405 x 1
475 x 1

2) CV Pulls off of 4" Blocks
495 x 3
515 x 3
535 x 3
545 x 4
435 x 10 - Freaking Cardio! Lol!

3a) Squat
45 x 5, 3
135 x 3
215 x 3 x 10r

3b) DB Bench Press
40e x 3 x 20r

3c) Wide Grip Pulldowns
100 x 3 x 20r

"Sweep The Leg" (Music Video) Based on the Karate Kid

Monday, November 19, 2012

More Beltless Low Body

November 19, 2012
Before Supper

Well tonight's pause squats felt good and I'm keeping the progression for just a 10# PR which should be very easy to hit, especially since the 420 I did was belted. I was supposed to rest the GM's reps and obviously I need someone yelling at me during my sets lol! Still feeling good without the belt though.

My right upper arm is still niggled and is really aggravated by chins and such so I think I may have to leave them for a bit and test some movements to see if there's anything I can do in their place for now. The pain was good enough to keep me from doing some bench assistance work tonight as well. Funny thing is that arm wrestling practice doesn't hurt it and I feel a bit better after.

1) Paused Squats - Beltless
45 x 5, 3
135 x 3
225 x 1
315 x 1
365 x 1
390 x 3 - Felt good

2a) Camber Bar Rested GM's - Beltless
85 x 3
135 x 3
225 x 3
315 x 3
375 x 3 x 5r

2b) Tubby Guy Ring Chins
BW (267#) x 4, 3, 3 - Buggered arm.....

Saturday, November 17, 2012

Press Day

November 17, 2012
Noonish

Arms are still beat from arm wrestling. It's affecting my pressing so I did very minimal AW type training as I need to get healed up. I think it'll just be practicing the movement patterns with a little weight and keep the actual AW strength work to table practice for a while.

1) Seated BB Shoulder Press
45 x 10
95 x 5
135 x 3
155 x 1
175 x 3 x 3r

2) Bench Press - 3 Count Pauses on First Reps
45 x 10
135 x 3
225 x 1
275 x 1
300 x 1
205 x 10, 10, 10, 7+2+1 - Very minimal rest between sets. On the last set that I missed 10 straight through I used the DC, 3 breaths rest protocol and didn't bother with the 5th set after that.

Low Cable Rows - Strict - Done between pressing sets
100 x 20
150 x 4 x 20r

Some AW type work.

Thursday, November 15, 2012

Whooped! Picking Things up and Setting them Down

November 15, 2012
Before Supper

Wow I'm beat to hell from last nights arm wrestling practice but at least it isn't injury type pain, just good ol' adaption! Definitely getting stronger and more confident at the table but I still need a bunch of work to keep honing in my technique. This stuff's a blast!

1) Deadlift
135 x 5
225 x 3
315 x 1
405 x 1
475 x 1

18" Deadlifts - 2 Blocks
495 x 3
545 x 3
565 x 3
Add belt and straps. Arms are freaking sore from arm wrestling.
585 x 3
605 x 3
495 x 9 - Damn I wanted 10 but I freaking worked my guts out for 9 so I feel pretty damn good....then I noticed what was next..Fhaaak!

3) Squats - Beltless - Rock Bottom
45 x 5, 3
135 x 3
210 x 3 x 10r - Not to bad once the first couple of reps were gone but I'm bagged.

4) DB Bench
85 x 10 - That was enough. Arms are killing me so I didn't do any more of these or the chins.

Monday, November 12, 2012

Beltless Day ;) Squats, GM's, Some Light Bench and Stuff

November 12, 2012
Noonish

Well today starts a new training block. A little different than the last few and I'm looking forward to it. Down to 3 days per week plus and arm wrestling day. I decided I'm going to give 'er a while beltless as I don't think I really use one effectively anyways lol!

1a) Rolling Thunder
100 x 5
125 x 1
140 x 1 - Wow this was tough. Still not recouped from Saturday obviously so I decided to leave it alone.

1a) 4" HSS One Hand Pinch
46# x 3 x 8r

1b) Paused Squats - Beltless
I should mention before the bar gets on my back I do some stretching to get it there and some bodyweight squats to get the IT bands limbered up a bit.
45 x 5
135 x 3
225 x 1
345 x 5

2a) Paused GM's - Cambered Bar - Beltless
85 x 3
135 x 3
225 x 3
315 x 3
365 x 3 x 5r - Felt good

2b) Ring Chins
BW (267.4#) x 5 x 3r

3a) Bench - Medium Effort
45 x 10
135 x 5
205 x 3 x 10r

3b) Table Back Pressure/Curl Iso's
Avr Band x 2 x bunch

4) Wrist Rocker - 100r Each Way



Saturday, November 10, 2012

Today's Arm Wresting Gym Training

Bench Deload and some AW Gym Training

November 10, 2012
Noonish

Bench Press - Paused
45 x 10, 10
135 x 3
185 x 2
225 x 1
275 x 1
305 x 1

2-3/8" DB Deads
109 x 5
124 x 3, 2, 3, 2

KB Rows - Thumbless
124# x 3 x 5r

Wrist Str. Hammer Curls - Top/Ew
12.5# x Bunch (20-30 reps each way)

Curls Iso's
70 x 2 x 1r

Hook Wrist Curls on the Table
50# x a bunch

Climber Ext Curls
10# x 2 x a bunch

I have a video uploading for Darrin as well. I would've done more iso's and table work but I niggled my arm a tad with my second iso.

Friday, November 9, 2012

Deload Deads

November 9, 2012
Noon

Just a quicky. Still a bit pooped from Wednesday's arm wrestling practice so I threw on the straps for this last set. Felt good as I wasn't overly fired up, just grinding them out.

Deadlifts - CV
135 x 5
225 x 3
315 x 1
405 x 1
505 x 3

Wednesday, November 7, 2012

Deloading the Shoulders

November 7, 2012
Noon

Some deload work for my shoulders and pressing girdle. Tried to move through this as quickly as possible.

1a) Ring Chins
BW x 5 x 3r

1b.1) Incline KB Press
24k ea x 20, 18, 15

1b.2) Climber Curl Ext.
10# x 2 x 30r

Tonight is some arm wrestling practice.

New Toy - Terminator Handle

I received a fun new training device from "Mighty Joe" Musselwhite a couple of days ago, a Terminator hand and forearm developer. I've played with it a couple of time now and it's awesome!



Monday, November 5, 2012

Deload Squats and Some Thick Bar

November 5, 2012
Noon

Taking this week to do some deloading and see if I can get some of my fire back. Not sure but I might have a bit of a cold too seeings as I'm full of snot. My right arm was killing me after doing those dumbbell lifts as well. Man I hope it clears up soon. I was going to do some chins but not with my arm acting up.

1a) Paused Squats - All Beltless
45 x 5
135 x 3
225 x 1
315 x 1
365 x 3 x 1r

1b) 2-3/8" Dumbbell Picks
80 x 5
100 x 1
120 x 1
130 x 1
140 x hops (actually it'd be about 143# by the scale)
138 x 1, hops

Saturday, November 3, 2012

Bench and Some AW Training

November 3, 2012
Noonish

Upper arm is still feeling like crap and it kept me from my bench volume and I didn't feel like rows or chins with it feeling like this. I did some arm work though and probably should've left the bicep iso's alone for today.

1) Bench Press - All long pauses
45 x 5, 5
135 x 5
185 x 3
225 x 1
275 x 1
300 x 5 x 1r

2) Bench w/Slingshot
320 x 4.5 - Arm killed and I couldn't lockout my 5th.

3) 2-3/8" Thumbless/Cupped DB Pulls
80 x 3
100 x 1
120 x 3 x 1r - The first pick righty it popped out at the top, that's why the vid shows me starting with the left. I accidentally cut it out. Man that snap of the fingers when it popped out sure stung.

4) 2.5" Crusher Wrist Curls - Table Start
50 x 20
70 x 10

5) Curls Iso's
60 x 1
70 x 1 - Right just isn't up to it.

6) Wrist Rocker - Table Start
100r Each Way - Get some blood in there

Friday, November 2, 2012

Some Pulls Against Bands

November 2, 2012
Noon

Well I did some pulls against bands at lunch today. They went alright and would have me in around 565-575# beltless. Started doing my assistance work and I just couldn't get in there mentally plus my right arm was (is) bugging me again so I called 'er quits.

Gail also came back down and I had her work on some squats again. Big improvements. Had her do 3 x 5r of just body weight squats then to the bar. Any failure is just mental at this stage and I watched her go from not wanting to hold the bar on her back to doing 5 easy reps. It's coming and I think she'll really enjoy telling negative thoughts to f off and get those successes. Finished with 15 total reps of 24k kettlebell deadlifting (about 3-4 sets).

1) Deadlift against 12" IW mini-bands ~80-85#
135 x 5, 5
225 x 3
315 x 3
405 x 3, 5

2) Front Squat
45 x 3
135 x 3
230 x 3 - Just didn't feel good so I stopped.

Wednesday, October 31, 2012

Pressing and Arm-Wrestling

October 31, 2012
Noon

1) Seated BB Shoulder Press against mini bands
45 x 10
95 x 5
140 x 8, 8, 6, 6, 6+1

2) Flat KB Press
24k bells x 20, 19, 20 - These really force a guy to punch out that last bit. First time trying them I think.

Tonight I'll do about 1.5 hours of table time practice and training so I left out back work. Chatted with Phil a bit through the lunch hour and we're going to switch things up a tad which should be fun.

Monday, October 29, 2012

Squats, GM's and Axle Pulls = Bagged

October 29, 2012
Before Supper

Holy crap! I haven't gotten this bagged from a workout in quite some time. Hit everything I wanted to but I would've liked a bit more of a hold with the last axle pull at 318# but I'll take it as my hands and flexors are still bagged from all of the thick bar work on Saturday.

1a) Pause Squats
45 x 5
135 x 3
225 x 1
315 x 1
345 x 1
Add belt
375 x 5 x 3r

1b) DO Axle Pulls - Sumo
123 x 5
173 x 3
213 x 1
263 x 1
283 x 1
298 x 1
318 x 1
268 x 3 x 5r

2) Squats
325 x 10 - Good enough.

3) Chain Suspended GM's - Power Bar
135 x 5
225 x 2
315 x 2
365 x 1
405 x 6, 4



Saturday, October 27, 2012

Bench and Thick Bar Work

October 27, 2012
Noonish

1a) Bench Press - Paused 3 count
45 x 10
135 x 5
185 x 1
225 x 1
275 x 1
295 x 5 x 1r

1b) 2" FBBC Crusher Pulls
57 x 10
112 x 3
122 x 1
132 x 1
142 x 1
152 x 1
162 x 1 - PR Left
Right 172 x Popped out at the top. Glued to the floor last week.
Left 167 x Hopped a few inches
122 x 10
132 x 20

2a) Bench Press - Slingshot
315 x 5 x 5r

2b.1) Thumbless Reverse Axle Curls
33 x 3 x 25r

2b.2) Axle Rows
173 x 18, 15, 15, 15 - Going this light and controlled I can really feel it in the lats

Friday, October 26, 2012

More Block Pulls and Front Squats

October 26, 2012
Noon

Well I wasn't 100% sure if I'd give pulls a go today after the ordeal I went through trying to work some axle on Monday. My right arm is still a bit tweaked from getting to pull against those guys on last Saturday, so much so I dropped Wednesdays overhead work as well. I think if I can stay away from the side-pressure type stuff for a few more days I'll be cool. I'll also restart the gripper work again next week as the setting may tweak it as well.

1) Deadlift
135 x 5
225 x 2
315 x 1
405 x 1
455 x 1

2) Deadlift from 4" Block
495 x 1
545 x 1
565 x 1
Add Belt
585 x 1
605 x F - Mentally not there
595 x 1 - I was thinking about hitting the 605 again but I figured I'd stop on a guaranteed pull.

3) Front Squat
45 x 3
135 x 3
225 x 10

4) Band GM's
Strong/Heavy IW x 2 x 20r



Monday, October 22, 2012

Fad Workouts like P90X, INSANITY, TAE BO - Leroy Colbert Bodybuilding HO...

Squats, Axle Pulls and the Screaming Arm

October 22, 2012
Before Supper

Well today was going to be my first day back with the heavier work after tearing my hamstring last Monday. Well the squats were feeling good, it was my arm that gave me a big "go home and cry to mama!"

My right arms been feeling a little niggled and in weird places like my Tricep and outer arm since getting a little table practice on Saturday. Today's axle pulls seemed, well no, actually did fire it right up. Holy crap it hurt. I couldn't even flop my arm over the bar for squats. Tried some band work to get some blood in the area but it didn't help a lot tonight. Took some ibu and a ice pack and laid down for about 30 minutes. I can still feel it wanting to hurt me so I'll take it easy for a bit.

Good news is that the hammy held up good. I've been hitting lots of 20 rep bodyweight squats over the past week to help with the recovery and I think it's working.

1a) Paused Squats
45 x 5
135 x 3
225 x 2
315 x 1 - Arm as killing me do I stopped.

1b) DO Sumo Pulls
123 x 5
173 x 3
213 x 1
263 x 1
283 x 1

Band Pressdowns MM x 30, 25
Band Hammers MM x 40

Mayhem in the Mall - Results

Posted on Facebook earlier today by Jeff Miller.


Mayhem in the Mall
West Edmonton Mall
Oct 20, 2012



Womens Left Open
1. Lori Pow, Winnipeg, Man
2. Brooklyn Torresan. Ardrossan, AB

Men’s Right
0 – 165 Lbs.
1. Vern Martel, Sherwood Park, AB
2. Dustin Leitch, Edmonton, AB
3. Matt Wiggins, Williams Lake, BC
4. Gord Squire, Calgary, AB

166 – 187 Lbs
1. Jason Tibok, Edmonton, AB
2. JP Pari, Calgary, AB
3. Jeff Miller, Edmonton, AB
4. Brad Schmidt, Erickson, BC

188 to 220 Lbs
1. Del Mudryk, Edmonton, AB
2. Matt Mask, Red Deer, AB
3. Andrew Grant, Brandon Man
4. Scott Larocque, Edmonton, AB

220 Plus Lbs.
1. Ryan Espey, Portage La Prairie, MN
2. Matt Mask, Red Deer, AB
3. Corey Buchta, Edmonton, AB
4. Adam Luka, Hines Creek, AB

Men’s Left
0-165 Lbs.
1. Matt Wiggins, Williams Lake, BC
2. Brian Manson, Edmonton, AB
3. Gary MacDonald, Woking, AB
4. Gord Squire, Calgary, AB

166 – 187 Lbs
1. Matt Wiggins, Williams Lake, BC
2. Kelly Leitch, Edmonton, AB
3. Jason Tibok, Edmonton, AB
4. Jeff Miller, Edmonton, AB

Men’s Left (contd)
188 – 220 Lbs.
1. Scott Larocque, Edmonton, AB
2. Del Mudryk, Edmonton, AB
3. Adam Luka, Hines Creek, AB
4. Lorne Roberts, Ft. McMurray, AB

220 Lbs Plus
1. Ryan Espey, Portage La Prairie, MN
2. Mark Harrison, Edmonton, AB
3. Corey Buchta, Edmonton, AB
4. Chris Beauchemin, Abbotsford, BC

Super Matches:

1. Dan Gallo Winner over Stephane Heroux (4-1)

2. Lori Pow winner over Laura Webb (4-0)

3. Kelly Leitch winner over Dan Gallow (4-3)

4. Ryan Espey winner over Chris Beauchemin (4-0)

Sunday, October 21, 2012

Mayhem in the Mall: 2012 Western Canada Armwrestling Championships

Well I went as a spectator to my first arm wrestling tournament at the West Edmonton Mall here in Alberta. Lots of competitors from youth categories all the way up to really seasoned people from all of the Western provinces.

I picked up a lot just by watching how the various people would position themselves and their feet and their different modes if attack. There were also quite a few really hard fought matches and super matches.

Afterwards Fraser introduced me to a few of the competitors and I got a little table time with them which was awesome. I got to pull a bit with Ryan Espey (probably one of the calmest looking competitors there), Scott LaRoque (built like a brick shithouse and a really nice guy) and Matt Mask (probably about 6'5" of lightening). This was a lot of fun a these guys were three of the best there. They let me fight and pull and hopefully not to bad giving me some tips and feedback which is really appreciated.

I also got to meet another couple of great competitors and people who I'd met on Facebook through the Alberta Armwresters group and I got to speak quite a bit with Chris Beauchemin (another really nice guy).

I'm really looking forward to continuing to develop skills with this stuff and eventually competing. It's a blast!

Friday, October 19, 2012

Some Bench and a Crusher

October 19, 2012
Before Supper

Decided to hit my bench tonight so I can get out to the Western Canada Arm Wrestling Championships tomorrow. Should be a hoot!

My elbows started to bug me on the bench a bit so I terminated early on the assistance work. This is from the gripper set problems. Jedd is going to review a bunch of our form (there's a few of us with this issue) on TGA (The Grip Authority) and give out some coaching points to try and get this crap cleared up.

On another note I decided to give my 2" FBBC Crusher a whirl tonight for the first time in months and got a 12# PR out of it. I'll take that easy :D

1a) Paused Bench Press
45 x 10, 10
135 x 5
185 x 1
225 x 1
275 x 1
290 x 5 x 1r

1b) 2" FBBC Crusher Pulls
57 x 10
112 x 3
122 x 1
132 x 1
142 x 1
152 x 1
162 x 1/just missed locking with the left
167 x 1/162 x just missed the lockout with the left again
173 x Bolted to the floor
127 x 10, 25

2) Bench Press w/Slingshot
310 x 5, 4 - Elbow got sucky. Maybe if I pounded some ibu first.....

Hamstring Active Recovery & Gripping

October 19, 2012
Noon

Hamstring wasn't feeling too bad but I just kept the workout to some light recovery as I know it's not healed yet. I could feel it a bit as I dropped into a few of the SLDL as well. Frigging setting grippers sure has my elbows screaming, my right especially right now is making me wince as I type. It's all in something with how I set as choker work is fine.

I also got a little light headed and nauseous during this workout. Got me thinking, I think I've gotten like this during the laast few and I just recently switched back to Animal Rage as a pre-workout. I'll change that up and probably go back to Jack3d and see how I feel.

1a) SLDL - Double Overhand
135 x 3 x 20r

1b) MMS Gripper OC
R - IM 2.5 124.6# x 3 singles - These were a real fight doing immediately after the DO work
L - GHP 5 112# x 3 singles

2) Bodyweight Squats - 3 x 20r

Wednesday, October 17, 2012

Overhead Pressing, Assistance and some Gripping

October 17, 2012
Noon

Fired up a new grip program today so we'll see how she goes but I'm feeling pretty good about it. Elbows started bugging me a bit on the OH press work so I did some band hammer curls in between the last two sets. Sapped me of stability and reps so I terminated the OH work after those last two crappy sets. Triceps were also feeling it good enough after 2 sets of the Tate presses as well so I shut 'er down there as well.

Hamstring is feeling much better today but occasionally I'll go to do something (like shuffling plates around downstairs) and I'll be reminded that I'd injured myself. I'll hit a bunch of BW squats and streches over the next few days to hopefully speed recovery.

Another thing is I don't know what's going wonky with my gripper set but it's sure tweaking my inner elbows and area. I'm also finding I really need to bugger around a bit to find my optimal gripper placement in my left hand again.

1) Seated BB Shoulder Press against Mini-Bands
45 x 10, 10
95 x 2
135 x 2
155 x 1
165 x 4, 4, 4, 4, 3, 2 - Last two sets buggered by the band hammers

2) Tate Press
40 x 2 x 20r

Grippers - Between Sets
WU - T x 5, IM1 x 2, GHP5 x 1
Choked R GHP 7 - 152# x 5 singles
Choked L IM3 - 146# x 5 singles

Overcrush
IM 2.5 - 124.6# x 3r

Band Hammers - Done between the last two OH sets
MM x 50, 40

Arm wrestling table time tonight.

Monday, October 15, 2012

Squats, GM's and Gripping

October 15, 2012
Before Supper


I had to split my workout today and it definately suffered because of it. Fatigue had set in because of the earlier work and was hard to shake.

Gassed on my AMRAP set of squats at 10 but they were all to depth or better. GM's felt strong and in my head I was thinking about adding another 20# after the 455# set. When I went down after the first rep I got a huge twinge in my right hammy. Ice and Robax now so we'll see how she goes.

Gripper work went good. All closes with the right were quite easy bu I only got a couple with the left. The missed ones with the left I did assisted closes on. It's just feeling uncomfortable and I need to find the right placement again.

1) Squats
135 x 3
225 x 1
325 x 10

2) GM's Paused on Chains at Belly Button Level
135 x 2
225 x 2
315 x 2
365 x 1
405 x 1
455 x 1

IM #3 (146#) Choked at 20mm - Between Sets x 10 singles


Truncated Lunchtime Workout

October 15, 2012
Noon

Only had 35 minutes to cram this in today. I'll catch the rest of the workout after work and maybe with the extra rest I'll push my AMRAP squat set up significantly.

1a) Paused Squats
45 x 5, 3
135 x 1
225 x 1
315 x 1
Add Belt
370 x 5 x 3r

1b) Sumo Axle DO Pulls
123 x 5
173 x 3
213 x 2
263 x 1
283 x 1
293 x 1
313 x 1
268 x 4, 4, 4, 3

Sunday, October 14, 2012

Yep, it's a heavy hammer babe

October 14, 2012
Evening

1) Heavy Hammer - Pronations
10# x 2 x 20r

2) Heavy Hammer - Radial Dev
10# x 3 x 20r

3) Heavy Hammer - Ulnar Dev
10# x 3 x 15r

4) Thumb Work

Saturday, October 13, 2012

Bench and AW Exercises

October 13, 2012
Noonish

Well today's workout throughout the bench stuff was pretty sluggish. My mind was fuzzy and I was just to hot. I also received a message about halfway through that my AW training partner wasn't feeling well today to I hit some more AW training exercises and they were much stronger today than Wednesday.

1) Bench Press - Paused Reps
45 x 2 x 10r
135 x 5
185 x 3
225 x 1
275 x 1
285 x 5 x 1r

2) Bench Press w/Slingshot
305 x 5, 7, 6, 5, 3

3) Flexed Ring Chin Hangs - BW x 3

4) BB Row w/Manus Grips
185 x 3 x 8r

5) DB Curls
40e x 3 x 8r - Easy peasy today

6) Curl Iso's
55 x 2 x 10s
60 x 10s - These felt strong and easy to lock today

7) Wrist Bar Hammer Curls - Ulnar then Radial back to back
12.5# x 12, 10

8a) DB Wrist Curls w/Manus
40 x 2 x 50r

8b) Hercules Bar - Extensor
25 x 25
12.5 x 35

Friday, October 12, 2012

Block Pulls and Front Squats

October 12, 2012
Afternoon

1) Deadlift - CV
135 x 5, 5
225 x 3
315 x 1
405 x 1
455 x 1

2) Deadlift from 8" Blocks - ~18" Bar centre
Add loose belt
495 x 1
545 x 1
585 x 1
605 x 1
625 x 1
645 x 1
665 x 1
675 x F

3) Front Squats
45 x 3
135 x 2
185 x 2
215 x 10

4) Band GM's
2 Avr Bands x 2 x 20r

Bar Height w/ Blocks ~18"

Thursday, October 11, 2012

Watching the Tube, Holding the Hammer

October 11, 2012
Evening

Did a little work watching the tube.

1) Heavy Hammer - Pronations
10# x 15, 20

2) Heavy Hammer - Ulnar Deviation
10# x 15, 20, 20

3) Thumb Work

Wednesday, October 10, 2012

AW Training

October 10, 2012
After Supper

Arm wrestling training was cancelled tonight so I decided to hit my chins and some more AW specific training. Man am I ever lagging in the curl department. Previously I'd only really done curls as an elbow health/prehab type exercise but now I'm actually trying to use a bit of weight. The first thing I noticed was holy crap is there ever a gap between my bicep and brachialis/brachioradialis strength. Just using the dumbbell hammer curl vs a regular supinated curl as an example with 40# I can go well over 20 reps in the hammer curl fashion and yet I've got to fight for 8 supinated.

Another area I need to adjust for next time is the amount of weight used for the supinated curl iso's. I figure 40 x 8 should be roughly a 50# max so if I go 10% above that (55#) should be a better starting spot for me to work from. I held the 70# but ended up tweaking my right arm in the process. The left definitely felt stronger for this movement. Next time I'll do more, I just stopped with the one because of the niggle.

This little workout definitely has my arms feeling worked and beat up though. Hopefully I'll have a good recovery and get some table time on Saturday.

1) Flexed Ring Hangs - BW (260#) x 3
2) Ring Chins 15 Minutes AMRAP - BW x 36
3) DB Curl - 40e x 3 x 8r
4) Curl Iso's on Bench - 70e x 1
5) Offset Wrist Bar Hammers Under/Pistol - 12.5# x 12 each way
6) DB Wrist Curls w/Manus - 40e x 50, 40





Pressing and Assistance

October 10, 2012
Noon

Woke up with a crappy head cold; headache, couldn't breath, pressured up sinus', etc. Got some drugs in me first thing and felt a bit better by workout time but a little woozy from the medication (and maybe the Animal Rage that went with it :D).

Elbows still aren't feeling tip top so I sleeved up again for the workout. I'm also dropping the chins and curls today to see how it goes tonight as I've got some AW practice later. I think I may put some chins in with my squats to up the weekly volume a bit.

1) Seated BB Overhead Press w/Mini Bands - All Sets
45 x 10, 10
95 x 3
135 x 3
155 x 3
165 x 5, 3, 3, 3, 3 - Felt good but my concentration would wane a bit during the sets from the medication.

2) Tate Press
40e x 4 x 20r

3) Some 45 hubbing for fun

AW practice at 1900hrs. I'll load up on fish oil and ibu prior as well as packing something to eat for immediately after. Damn I was hungry last time.

Monday, October 8, 2012

Sqwarts and Axle

October 8, 2012
Before Supper

Well after being in the vehicle for over 4 hours we made it back home from my sisters family's home. Thoroughly gorged myself (back up around 264#) and watched some big pumpkins smash the heck out of a car. Didn't really sleep well and felt tired all weekend and then with the drive on top I was in the mindset to push tonight's workout to tomorrow. On the way I reconsidered and psyched myself up a bit for it. Got home and had some Rage and protein then my guts went on me and continued to expel themselves through almost every goddamn set and rep tonight! Fought through it and hit everything I wanted.

Left elbow-flexor area is still niggled as well. It hasn't buggered with any strength stuff until tonight when I found that it's really affected my gripper work with the left. Basically it's non-existent for that hand.

1a) Paused Squats
45 x 5, 5
135 x 3
225 x 1
315 x 1
Add belt
365 x 5 x 3r

1b) Sumo Axle Deads - DO
123 x 5
173 x 3
213 x 1
263 x 1
283 x 1
308 x 1 plus a long hold. Still feeling easy.
268 x 5 x 3r

2) Squats
325 x 12 - Felt good. More cardio than anything. A couple higher reps but I'm okay with that.

3a) Power Bar GM from Chains
135 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3 - I set one of the reps down to hard and it bounced on my back a bit and I got a little chewed. Definitely good for more weight yet.

3b) Gripper in 20mm Choker
146# IM3 x 5 x 1r - Right Only



Happy Thanksgiving!

Saturday, October 6, 2012

Benching and Ouched Elbows

October 6, 2012
0900

Elbows are frigging killing me so I cut bench early and left the rows alone. My back is still feeling this weeks workouts anyways.

Bench Press - Paused Reps
45 x 2 x 10r
135 x 3
185 x 1
225 x 1
280 x 5 x 1r

Add slingshot
300 x 4 - elbows just to frigged

Dumbbell Wrist Curls w/Manus
30# x 75, 60

Top Hammer Curls
40 x 10 - fricken niggles!!

I'll hit some turkey and pumpkin pie recovery and come back tougher :D

Friday, October 5, 2012

Pulls and Head Games

October 5, 2012

Today was one of those days when my mind was trying to defeat me from the beginning. Triceps, lats and my left elbow (from reverse bending) were all inflamed and feeling like crap. To start with I was thinking "just do the main pulls and call it quits, recover for later". I went in and hit my first deadlifts against bands wearing elbow sleeves and straps to try and help. Popped some ibu as well. Lo and behold after I did my second last rep I felt great! Nothing like deads, squats and fish oil to cure everything. I ran out of time during my lunch hour to get into anything else so I left the rest for after work.

Here my brain fired up again with negative crap. "Just do your pulls and call 'er good" Anyways I did my full workout, hit all of my reps and feel great. It's pretty good to reinforce this every now and then, your body's capable of doing it's job. It's usually self doubt and laziness that'll stall your progress and let you sit on the couch when you could be giving an hours work of sweat to a better life.

Noon

Deadlift against 12" IronWoody Bands ~80# at the top, no belt
135 + Bands x 5
225 + Bands x 2
315 + Bands x 1
365 + Bands x 1
405 + Bands x 1
455 + Bands x 1
465 + Bands x 1
475 + Bands x F
Talc Thighs
475 + Bands x 1 grinder

Before Supper

Deadlift, no belt
135 x 5
225 x 2
315 x 1
405 x 1
420 x 5 x 3r

Front Squats
45 x 5
135 x 3
185 x 3
Add belt
205 x 11 - I wanted 10 but lost count in the middle somewhere. All felt nice and easy though.

Band GM's - Really squeezed the glutes and low back hard at the top
2 x Average x 22, 15




Wednesday, October 3, 2012

Some Iron Pressing and Fatso Pulling

October 3, 2012
Noon

Lunchtime workout done. Table time tonight. I hope I'm not to pooped (I don't think so) and that my elbows don't give me grief.

1) Seated BB Shoulder Press against mini bands
45 x 10, 5
95 x 3
135 x 3
155 x 3
175 x 3
140 x 8, 8, 6

2) Ring Chins - AMRAP in 15 minutes
BW (258.2#) x 28

3) Lying Tate Press
40ea x 19, 17, 15, 12

4) Hammer Curl - Would've normally used fat grips but I don't want to cook my hands before tonight.
40ea x 20, 15

Tuesday, October 2, 2012

Gripper Niggles?

October 2, 2012

Well I don't know what's the cause of it. Last week (and feeling fine) I did a gripper set of 5 with 75% which just freaking DESTROYED my arms. Today I decided to try a few reps TNS with a #1 and the pain was there in the background as well so I didn't push it.

A couple of thoughts as to why this may be happening. One is I haven't done any gripper work in probably 7-8 weeks and I'm not accustomed to the dynamic nature of grippers right now. Sure get a lot of clicking and popping with that first rep. The second thought I've had is that both of these attempts were done after last Wednesday's AW practice and maybe I've got some adhesions that are being moved about from the gripper work. I'm more inclined to think the first thought is the correct one as I've trained with bands and such a couple of times since doing AW movements without any problem.

I'm thinking also about going to choker work as I can just concentrate on the explosive closes and maybe skip the pain which is very reminiscent of when I was doing higher volume gripper work and reverse bending to much.

Anyone else have any thoughts.

Monday, October 1, 2012

Squats and the Return of the Axle Pulls

October 1, 2012
Noon

1a) Paused Squats
45 x 5, 5
135 x 1
225 x 1
315 x 1
Add Belt
360 x 5 x 3r

1b) Sumo Axle Deads
123 x 5
173 x 3
213 x 3
263 x 1
283 x 1
303 x 1
263 x 5 x 3r

2) Squat w/Belt
325 x 10

3) Power Bar Chain Suspended GM's
135 x 5
225 x 5 - Back was feeling a bit pooped so I stopped here.

Sunday, September 30, 2012

Arm Work

September 30, 2012
Afternoon

Just did some AW strength work while watching the tube.

1) Band Iso's in the start position with my 20" Ironwoody
2 x 30 seconds - Band over palm
2 x 30 seconds - Band over thumb

2) Heavy Hammer Pronation
10# x 3 x 20r

3) Finger Work

Saturday, September 29, 2012

Deadlift Blocks

Built some blocks today for pulling either with a 4" or 8" lift as needed.


80% Benching and AW Rehab

September 29, 2012
Noon

Just some 80% benching and some volume/rehab work to assist with my pulling. I'm thinking at this stage of the game I'll use the tabletop to develop strength and use my Saturday's to do some rehab assistance work for the pulling. Elbows were still feeling a bit niggled through the benching but once the thick bar work started they felt a ton better by getting the blood in there.

1) Bench Press - Med Grip - Paused top and bottoms
45 x 10, 10
135 x 3
185 x 2
225 x 1
265 x 5 x 3r

2) BB Row w/Manus Grips
135 x 2 x 30r

3) Band Pressdowns
MM x 25, 20

4) Poundstone Curls
45 x 55

5) 2-3/8" Wrist Roller - Set at 39" pull
25 x Flexion 4, Extension 6

I can barely type this lol! I had to get my wife to put the lid on my shaker cup as well. I was having a LOT of trouble with the protein tub lids hahaha!

Friday, September 28, 2012

Some 80% Pulls and Yesterdays Gripping

September 28, 2012
Noon

Well I felt pretty damn good yesterday considering the hour plus of table work. I ended up fiddling around with my heavy hammer, some bands and other stuff I won't name. At the end of it I figured I may as well start some gripper work again. Bad idea. I warmed up and did my first work set of 5 reps with 75% and about a minute after I was done I had searing pain through both biceps and elbows. Similar to when I was really pushing the Vulcan or doing to much reverse bending. A bunch of ibu and Voltarin later and i was comfortable enough to raise my arms. Fhak I haven't had that happen in ages.

Anyways today my elbow pits are a little tender but not bad. Did some 80% pulls and a little assistance work to get ready to start next weeks cycle on up again. With the ab wheel I only did about half a set as my elbows were feeling a little "off".

1) Deadlift - CV
Double Overhand
135 x 5, 5
225 x 2
315 x 1
405 x 1
Switched to an alternate grip. I wanted to do them all DO today but my grip didn't feel that secure with the 405 and I want my thumbs to heal a bit from hooking. The first two sets I did with the left supinated which is my typical AG and switched to the right supinated to give my arms a change and balance.
450 x 5 x 1r

2) SLDL - Strapped
225 x 20

3) Ab Wheel
BW x 10

Thursday, September 27, 2012

First Time Training Arm Wrestling


September 26, 2012
After Supper

Well I figured I'd give a quick blurb on my first time at an arm-wresting table. It was awesome! So far it looks like I'll be driving over to Fraser's every Wednesday to keep the learning going. He's a really decent guy and built like you'd expect a AW national champ. For you fellow griptards out there, remember that picture of Kinney's hand? Fraser's is about twice as big and thick.

After introductions and showing me around the table we went through some warm-ups then he began by showing me how to do basic hooking and some top-roll defense. Sweated my guts out! I've got a lot to learn plus there are whole new muscle memory movements that have to be adapted to and mastered. This is one of the great things about this though, learning how to express strength.

Later we BS'd a bit about training and exercises which I won't be sharing out of respect for Fraser.

One of the things that surprised me (and I'm grateful for) is I'm not feeling beat to hell today. I think this is due to a number of things including; Fraser being a very experienced puller and knowing how to effectively coach, my years of strength feats and specifically reverse bending, the last 6 weeks of doing the high rep Rolling Thunder workouts, good recovery nutrition and lastly popping some ibuprofen an hour before :D

Stan Efferding Squat Secrets

Stan Efferding Bench Secrets

Wednesday, September 26, 2012

Some Wednesday Overhead Work

September 26, 2012
Noon

Keeping it pretty medium intensity today since I peaked last week. I also dropped any back and curling stuff for today since tonight in taking my first crack at learning arm wrestling.

One of Canada's top 90kg pullers (Fraser Benoit) invited me over to start training tonight. I'm not sure what to expect buy lots of work and pain lol! I'm basically as green as green can be with this stuff but with Fraser's experience I'm stoked to learn. Another possible benefit of this is meeting some folks who might get interested in grip sport. It'd be awesome if we could pull together some comps here in Alberta.

Seated Overhead Barbell Press - Full count pauses at the bottom of each rep
45 x 10
95 x 5
135 x 1
170 x 5 x 3r

I'll have to document the arm wrestling practice as best as possible later on or tomorrow morning.

Monday, September 24, 2012

Moderate Squatting and the Return of the Saxon Bar

September 24, 2012
Before Supper

Got some work in, enough for a sweat but not enough to kill myself as it's the first week back since peaking last week. Time to get work in again for another ramp up! I also pulled out the Saxon bar for the first time since last winter. Today was also my first time doing any sort of two hand pinch in months and I got a 5# PR and a pretty decent hop with an extra 15#.

1a) Squat
45 x 5, 5
135 x 3
225 x 1
315 x 1
Add Belt
385 x 1
420 x 3 x 1r - all paused

1b) Saxon Bar Pulls
155 x 5, 5
175 x 3
200 x 1
210 x 1
220 x 1 PR
230 x F - Approx. 6"
225 x F - Approx. 6" again

2a) Paused Squats - Long 3 counts
295 x 2 x 5r

2b) Saxon Bar Pulls - Just past the knees
175 x 2 x 5r


Strength Guild.com



Saturday, September 22, 2012

Deadlift Test

September 22, 2012
1300hrs

Well it went good. Got a 10# PR but when I tried for 20# I just couldn't quite make it. One thing that's good is that I got all of the weights I planned on the big 3 and the fails were on 4th and extra attempts. I see lots of top end and back work in my future :D

Another point to note is I haven't pulled anything more than 495-500# off of the ground in months.

Deadlift
Double Overhand Grip
135 x 5, 5
225 x 2
315 x 1
405 x 1
Hook Grip & Belt
455 x 1
500 x 1 - Forgot to hook this to start so I had to reset my grip
530 x 1
560 x 1 - PR. Previous best was a rough 550
Alternate Grip, Thumbs were pretty mashed
570 x F right above the knees

Friday, September 21, 2012

First RT Test

September 21, 2012
Noon

Well it didn't go as good as I'd hoped but like Laine said it'd probably take 3-4 workouts to get the single rep max up to where the CNS is firing properly to match the new muscle strength gained from the rep work.

Rolling Thunder
54 x 10
79 x 3
125 x 1
140 x 1
150 x 1/F
170 x F/-
150 x 1/1
160 x F/-
155 x F/-, F/-

Well substantially less than 165-170# that I hit at the start but I've got faith.

2-3/8" DB Rows
125 x 1/1, 1/1

2-3/8" DB Deads and Holds
125 x 3

2-3/8" DB Wrist Flexor Curls
65 x 8, 8, 8, 12

Wednesday, September 19, 2012

Bench Press Test

September 19, 2012
Noonish

Well what can I say, at least I hit my previous PR and I'll use the adage it's tough to progress at everything as an excuse lol! I haven't touched anything greater than 295# since June 23 with the exception of using 300# once a few weeks ago.

Bench Press
45 x 10, 10
135 x 1
185 x 1
225 x 1
275 x 1
Begin filming
295 x 1
315 x 1
330 x 1
335 x F - Right at the chest/tri transition as usual.

Rolling Thunder
79 x 10

Bench Press w/Sling Shot
335 x 1
365 x 1
385 x F - Transition fail again

Ring Row
BW x 15

BB Curl
45 x 25

Monday, September 17, 2012

Squat Test

September 17, 2012
Noon


Well that was okay. I used 445 as my max for calculating work over the last couple of months so hitting 465 feels good as it was my goal max. Tried for 475 but pooped out. 470 may have gone.

I'm also happy I hit depth with the 465 as the 445 was a bit shallow. This is also the first time hitting this weight without wraps.

1) Squat
45 x 5, 3
135 x 3
225 x 1
315 x 1
Add Belt
365 x 1
405 x 1
425 x 1
445 x 1
465 x 1
475 x F

2) Chins
BW (~255) x 1, 1, 1, 9 - I really need to get a better chin set up. I'm good for more but the frustration, congestion, etc. of using the safety pin saps a bunch of reps.

Saturday, September 15, 2012

Deload Benching

September 15, 2012
0900

Bench Press
45 x 10
95 x 10

Ring Rows
BW x 25

Barbell Curls
45 x 50

Friday, September 14, 2012

Week 5 - Rolling Thunder

September 14, 2012
Before Supper

Well today was the last day of doing the repetition work as per Laine Snook's Rolling Thunder program. I'll take next week off and begin testing singles next Friday or Saturday. I'm hoping for a pretty significant hop up judging by how my reps are going but we'll see next weekend and over the following 2-3 workouts after that.

Rolling Thunder
54 x 10
99 x 3
125 x 18/14, 12/3 - Gassed

Homemade TTK
10# x 3 x 12r

My hands and forearms are thrashed!

Plate Pinching Tutorial

Deload Pulls and a Reverse Bend

September 14, 2012
Noon

Deadlift - CV - OH
135 x 5
225 x 3
335 x 5 x 1r

Reverse Bend in IM Pads
7" x L O1 Drillrod - Done

Wednesday, September 12, 2012

Don Larkin 45 Years of Power -2

Deload Overhead Pressing and RT Work

September 12, 2012
Noon

More deload on my core lifts but I'm still ramping up the rolling thunder. With the RT I'll take next week off or keep it light and test on Saturday.

Seated BB Shoulder Press
45 x 10
95 x 5 x 2r - Really worked on exploding from the bottom at a stand still

Chins
BW x 4 x 5r

Rolling Thunder
54 x 10
99 x 3
125 x 12/12, 11/11, 10/6 - Wicked pump! It's hard typing this even probably at least 30 minutes after.

Homemade TTK
10# x 3 x 12r

Monday, September 10, 2012

Squat Deload and RT

September 10, 2012
Noon

1a) Squat
45 x 5, 5
135 x 5 x 2r - Really worked on exploding out of the hole and rebound.

1b) Grip

Rolling Thunder
54 x 10
99 x 3
125 x 10/10, 10/8, 4/4 - Huge pump after the first set. I could see this coming as last week started pretty similarly but I did all of my reps.

Homemade TTK
10# x 3 x 8r

Saturday, September 8, 2012

Donny Shankle - Hand Care

Saturday Pressing, RT and a Helluva Pump

September 8, 2012
After Lunch

Well this was my week 4 bench workout so the last heavier one before the test in two weeks as well. Went good and I hit all of my reps fairly crisp and strong I think. Rolling Thunder work is still progressing well and I'll hit some work next week as my last reps stuff, take a few days off then start cracking at some singles to see where I ended up.

Oh if you folks haven't tried it give a go to some volume rowing and pressdowns. Holy crap are my triceps and back pumped! I was starting to get a cramp in my lat but I stretched it out. Fun fun!

I left the blobbing alone today as well. My hands and forearms were fairly thrashed from the RT. Now that I'm writing this I realize I forgot my TTK work as well. Oh well, I should be good. Lots of refueling going on now :D

1a) Bench Press
45 x 10
135 x 5
185 x 3
225 x 1
275 x 1
295 x 3, 1, 1, 1, 1 - All singles paused

1b) Rolling Thunder
54 x 10
99 x 5
120 x 3 x 15r

2a) BB Rows
135 x 30, 20, 15, 15, 17, 15, 15 - 127r, Kept the rest periods pretty short

2b) Tricep Pressdowns
MM w/extra wrap x 15, 15, 15, 15, 10 Remove a wrap x 15, 15 - 100r



Friday, September 7, 2012

Some 80% Pulls

September 7, 2012
Noon

Well today's my week 4 pulling so the last heavy-sh day until I test in 2 weeks. Worked on form and speed although the form deteriorated a bit on a couple of the pulls. I'll have to catch my grip work before supper tonight.

1) Deadlift - CV - All Hook Gripped
135 x 5
225 x 2
315 x 1 - Started to record
405 x 1
445 x 5 x 1r

2) KB Swings - 30 sec on, 30 sec off x 5
24k x 20, 21, 22, 22, 22 - Sucked a bit of wind after lol! I don't know if I can go much faster than that, just heavier.


Wednesday, September 5, 2012

Shoulder Press, Grip and a Bend

September 5, 2012
Noon

1a) Seated BB Shoulder Press
45 x 10
95 x 5
135 x 1
155 x 1
185 x 1
195 x 1
215 x f
210 x 1

1b) Rolling Thunder
54 x 10
99 x 5
120 x 3 x 10r

2a) Chins
BW (~252#) x 6, 6, 6, 6, 5, 5, 1 - 35r Ran out of time for 50r

2b) Homemade TTK - 8.75# x 3 x 12r

3) Reverse Bend in David Horne's Wraps
Gr8 x 6" x 1/4" x Done - First bend in ages. Felt okay.



Monday, September 3, 2012

Squats and Grip - Something about the 3's....

September 3, 2012
Noonish

Well today kicks off my 4th week into this 6 week cycle and today was my last heavier workout until I test in two weeks. Squats were feeling great today. I was really working on having a good reversal as I've been doing a lot of paused squatting lately and want to get back into this mode again for the peaking. Well on my 3rd rep of four I pooped a bit and it threw me off. I did one more rep after that but I would've like to have tried for 5-6 total reps on that set I think. On my 3rd single I ended up losing my concentration for whatever reason about halfway up and had to gather my thoughts and finish the rep. I killed the 4th one.

Squat
45 x 5, 5
135 x 3
225 x 1
315 x 1
Add belt
365 x 1
405 x 4, 1, 1, 1, 1

Rolling Thunder
54 x 10
99 x 5
120 x 3 x 10r

Blob Attempts x 2

Blob Iso's x 3

Blob Drags x 2

Homemade TTK x 3 x 10r

Saturday, September 1, 2012

Saturday Pressing

September 1, 2012
Noon

Nice little workout today to wrap up week 3. One more heavier week, recoup then push to see what I can do. I left the rings for the ring rows a bit higher to really work on a pump and to flush the muscles with blood. Holy crap that worked well lol! The first 3 sets I pulled lower and really engaged the lats and the 4th I pulled higher to work the upper back, They really work well to isolate whatever specific area you want to hit.

I couldn't believe how heavy the pin presses felt off of the go and obviously I set the pin at the right height. Very awkward and hard to get a strong reversal there. I started these sets out of the J hooks and gently sat the barbell onto the pins and tried to explode from there for each rep. Tough.

The Rolling Thunder work is still going well and the progress so far is lineal. It'll be interesting if it stays like this throughout the whole cycle but I doubt it.

Bench Press
45 x 10
135 x 5
185 x 3
225 x 1
275 x 1
300 x 5 x 1r

Rolling Thunder - Done between the first 4 bench warm up sets
54 x 10
115 x 3 x 15r - I'll add one more warm-up set next week

Ring Rows - Done between the first 4 bench work sets
BW x 4 x 25r - Massive back pump

Pin Presses - Hole 11
315 x 2 x 3r
325 x 2 x 2r

Homemade TTK - Done between the pin press sets
8.75 x 3 x 10r

Friday, August 31, 2012

A Nice Pull Day

August 31, 2012

Noon
Deadlift - CV - All pulls hook gripped except for the 4th on the 1st 495 work set
135 x 3
225 x 3
315 x 1
405 x 1
Added soft belt so I'd be used to it at the work sets
455 x 1
495 x 4, 1, 1, 1 - Might've gotten 5 with that first set but I probably would've popped a nut. I just wanted 3 so I'm happy.

Before Supper
1) SLDL
225 x 6, 20 - Lost a callous and my grip was starting to go.

2) KB Swings - 1 min on/ 1 min off and repeat 4x
24k/53# x 4 x 40r - Whew!

Did a few hops hubbing my wide and shallow 45 as well.

How To Invest $6,000 In Lifting

45 Grave "Night of the Demons"

Wednesday, August 29, 2012

Wednesday Overhead Pressing and Grip

August 29, 2012

Had to split today up into a couple of shorter sessions due to work ramping up. This definitely made it a bit tougher to walk right into chins at the end of the day after a 2 hour conference call lol! One thing I noticed I get to take another crack at a max triple on the pulls Friday. I need to remember to talc up and kill those f@ckers!! I've got 4 reps in my head at 500#. 2 days of psyching up :D

Noon

1a) Seated BB Shoulder Press
45 x 10
95 x 5
135 x 1
170 x 5 x 3r

1b) Rolling Thunder
54 x 10
115 x 3 x 12 - Easy peasy

Before Supper

1a) Chins
BW (~255) x 10 x 5r

1b) Grip

Blob Warm-up

Blob Attempts x 2

Blob Iso's x 6 - 10 counts

Blob Drags x 3

Homemade TTK 8.75# x 3 x 10r

Monday, August 27, 2012

Third Week Squats and Grip

August 27, 2012
Noon

Low back was a little tired and my right ankle that's full of screws took a bit to warm-up but it went okay. Sure liking the paused squats.

Squat
45 x 5
135 x 3
225 x 1
315 x 1
Add Belt
365 x 1
405 x 5 x 1r - All Paused

Grip done between sets

Rolling Thunder
54 x 10
115 x 3 x 10r - Felt very strong. No regrips and all TnG

Blob Attempts x 2

Blob Iso's x 3

Blob Drags x 2

Homemade TTK 8.75 x 3 x 10r


Saturday, August 25, 2012

Bench and a Pump Day

August 25, 2012
Noon

1) Bench Press
45 x 10
135 x 5
185 x 3
225 x 1
275 x 1
295 x 2.5 - Just missed the lockout. I'm guessing I should've left the pre-workout cardio until later :)
265 x 5

2) Ring Rows - Moved the rings 3 times. Started with my body parallel. Tough for a fat bugger lol!
BW x 10, 10, 9, 10, 15, 15, 15, 15 - 99r

3) Phil's "Push-Up Contest" - Another fight for the fat guy
BW x 45, 32, 25

Did my blobbing between the ring rows and such. Definitely felt strong on these and the blob was trying to get airborne a few times.

Attempts x 2

Iso's x 4

Drags x 3

Friday, August 24, 2012

A Good Effort Day Lol!

August 24, 2012

Noon

Deadlift - CV - Max Triple
135 x 5
225 x 2
315 x 2
405 x 1
Add Belt
455 x 1
500 x 1 + 0.5 + 1 + 0.5

Well I wanted 500 for a max triple and I think I could've got it, maybe four. I should've used some talc for starters. That second rep kinda twisted clockwise so I bailed on it so I wouldn't get hurt. The fourth was a grind on my thigh but I was to sweaty/sticky and the bugger wouldn't move any more.


Before Supper

1a) Front Squats - 10r
45 x 5
135 x 3
185 x 3
Add Belt
225 x 7, 3

I haven't done front squats since this winter but I figured I'd be good for 225 x 10. I guessed wrong :)

1b) Rolling Thunder
54 x 10
111.5 x 3 x 15r - Easy peasy. No resets with the right and all TnG.

2) Swings = GPP Suckage - One minute on, one off and repeat three times
24k x 46, 40, 40 - I was sucking a bit of wind by the end and my thighs were freaking PUMPED!

3) Homemade TTK
8.75# x 3 x 8r

4) Hubbing
Wide/Shallow Standard Brand 45 x a bunch of hopping and fighting

Some folks were talking about Aaron's tough 45 on the Gripboard today and this is a similar one. I figure it'll show up in the medley again next year as well so I may as well fight with it occasionally.





Wednesday, August 22, 2012

Overhead Press, Chins and Stuff

August 22, 2012
Noon

1a) Seated BB Shoulder Press
45 x 10
95 x 3
145 x 1
165 x 5 x 3r

1b) Chins
BW (~250) x 6, 6, 6, 6, 6, 6, 5, 5, 4 - 50r

Before Supper

1) Rolling Thunder
54 x 10
111.5 x 3 x 12r

2) Blob Attempts x 2

3) Blob Iso's x 3

4) Blob Drags x 3

5) Homemade TTK 8.75# x 3 x 8r

I was supposed to do some sled dragging but .............. I didn't do it. Time, moving junk around and finding stuff for 5 minutes work...well...I got lazy. I need to put a plank in the bottom of the tire, maybe this weekend so I can load it good and maybe pour some concrete in there.

Monday, August 20, 2012

Horseshoe Bend Cert Attempt - SCFLR #3

The Dillinger Escape Plan - "Setting Fire To Sleeping Giants" Relapse Re...

Squat Day and Some Grip

August 20, 2012
Noon

Feeling good. Today kicks off the second week for the 6 week peaking and squats were done. I felt good so I ended up pausing the last set. I'm getting to the point where they almost feel stronger than my regular rebounded squat but that's just a feeling and not reality. I guess it's fair to say I'm just really liking them.

1) Squats
45 x 5
135 x 3
225 x 1
315 x 1
Add Belt
365 x 5 x 3r - Last set paused

Grip work done between squats and after

1) Rolling Thunder
54 x 5
111.5 x 3 x 10r

2) Blob Attempts x 2

3) Blob Iso's x 3 - Left felt really strong

4) Blob Drags x 3 - Right was very strong and getting some levitation on the bugger

5) Homemade TTK
8.75 x 3 x 8r

Saturday, August 18, 2012

Saturday's Benching and Stuff

August 18, 2012
Noonish

Well going into today my glutes and hammies are sure cooked from yesterday. They tried to cramp up doing my bench work but ended up smartening up. I fiddled around with trying to bend a 8" crescent wrench as well but something's off technique wise.

1a) Bench Press
45 x 10
135 x 5
185 x 3
225x 1
Pause the first rep of each set
265 x 3x 5r

1b) BB Rows
230 x 3 x 10r

2) Push Ups - Little rest between sets
BW x 30, 17, 15

3) Poundstone BB Curls
45 x 50, 25, 25, 25

4) Iso's against a 8" crescent wrench

5) Rolling Thunder Pulls
54 x 5
109 x 3 x 15r

6) Homemade TTK - No bottoming
7.5# x 3x 12r

Friday, August 17, 2012

Pull Day

August 17, 2012
Noonish

1) Deadlift - CV, All DO grip until the 450's then AG. Pretty keen to try a max DO someday.
135 x 5
225 x 3
315 x 2
405 x 1
450 x 3, 3, 3, 3, 6

2) Side Bends
124#/56k KB x 15, 15, 15

3) Lunges
70# x 12, 8
60# x 8, 8 - I was supposed to do 50 but my fibromangina flared up again. My left hamstring tie-in under my glute was feeling weird so I stopped.

4) Band GM's
2xAvr (Green) Bands x 25, 20

5) Blobbing
- Blob Attempts x 2
- Blob Iso's x 3
- Blob Drags to Failure x 3

Wednesday, August 15, 2012

Shoulder Pressing, Chins, RT and Blobbin'

August 15, 2012
Noonish


Triceps were still a tad cooked from the show bending this week (I did a couple in the last couple of days) so I wasn't sure what to expect but she all went good. I'll have to plan out my shoe bending after press days in the future just to make sure I'm not to cooked as the PL stuff is my primary focus.

1) Seated BB Shoulder Press
45 x 10
95 x 5
155 x 7, 7, 6, 5, 4, 4, 2 (35r total)

2) Chins
BW (252#) x 6, 6, 6, 6, 6, 5, 5, 5, 5 (50r)

3) Pressouts
105 x 15
125 x 15 - This is a good weight

4) Tricep Extensions
MM x 20, 18, 12, 12

Grip work done between my core work sets:

1) IM Rolling Thunder W1D2
54 x 10
109 x 3 x 15r

2) Blob Attempts x 2

3) Blob Iso's x 5

4) Blob Drags to Failure x 3

5) Homemade TTK
7.5 x 3 x 10r

Tuesday, August 14, 2012

Horseshoe Bending Difficulty

Beginner

1. St. Croix Forge Ultralite #2
2. St. Croix Forge Ultralite #1
3. St. Croix Forge Polo #2
4. St. Croix Forge Polo #1
5. St. Croix Forge Polo #0
6. St. Croix Forge Polo #00
7. Diamond Classic 1
8. Diamond Classic 0
9. Diamond Classic 2
10. St. Croix Forge Lite Rim 0

Novice

11. Kerckhaert sx7
12. St croix Lite rim 2
13. Nordic Deluxe 2
14. St croix lite rim 3
15. Nordic Deluxe 3
16. St croix lite rim 1
17. Werkman 3
18. Kerckhaert SSP 8×22 #3
19. St croix Lite plain #3

Advanced

20. Kerckhaert SN 8×25 #5
21. Kerckhaert SSP 8×22 #2
22. Diamond bronco PL 000
23. 5/16×7/8 healed
24. Wide sliding plate
25. Kerckhaert SSP 8×22 #1
26. st croix forge regular plain 000
27. Kerckhaert SN 8×25 #3
28. Diamond special 5
29. Kerckhaert SSP 10×22 #5
30. St. croix plain regular #3
31. SSP 8×18 #000
32. SN 8×20 #000
33. Kerckhaert SN 10×22 #3
34. Kerckhaert SSP extra 8×22 #0
35. Unmarked heeled shoe 3/8×3/4
36. AB #6
37. Kerckhaert WH 10×28 #6



Jason

Monday, August 13, 2012

6 Week Peaking Start - Squats and RT

August 13, 2012
Noonish

Well today kicks off my 6 week peaking cycle that Phil laid out for me so I'm pretty stoked. I'm also going to do a 6 week peaking cycle for Laine Snooks Rolling Thunder program so today I found my max and I won't work around there again until I test again.

I also did a couple of things that put a little smile on my face; repped 405 by 3 on the squat (I think if I had a gun to my head maybe I could've gotten 5) and did all of my singles with 405 as paused squats. I'm not sure if it's what Phil had intended but I did them as they felt good and now I can say that, yep, I can do them. My bottom strength is definitely coming up.

1a) Squats
45 x 5
135 x 3
225 x 2
315 x 1
Add Belt
365 x 1
405 x 3
Pause Squat
405 x 1, 1, 1, 1

1b) Rolling Thunder
54 x 5
79 x 5
104 x 3
129 x 1
139 x 1
149 x 1
159 x 1/f
169 x Popped out near lockout/-, f/-
109 x 10, 10, 10

2a) SSB GM's
265 x 5, 5, 5

2b) Homemade TTK - Slow controlled reps. Did not bottom or top out.
7.5 x 8, 8, 8








Saturday, August 11, 2012

Deload Bench Plus some Pinch and V-Bar

August 11, 2012
Noon

1a) Bench Press - All with a long pause after 185#
45 x 10
135 x 5
185 x 3
225 x 1
275 x 1
295 x 1, 1, 1

1b) Climber 2HP
75 x 5
100 x 3
125 x 1
150 x 1
175 x 1
185 x 1, 1 - Second one slipped at the top. I think for sure now I pull more on my Euro type apparatus.

2) 2 x 4 1HP
67 x 8/8, 6/6, 5/4

3) 2" V-Bar - First time since Aaron's comp.
115 x 1
160 x 1
185 x 1
195 x 1/hop
200 x F

Friday, August 10, 2012

Deload Pulls - Best this month as well

August 10, 2012
Noon


Today these felt the best that they have all month. Learning and learning. I worked up to 455 with a double overhand grip than switched to a hook grip for the last two at 480. The plates give me about 2" of deficit to pull from. 405, 455, 480, 480.

This was my deload day so I only hit a couple of singles, plus it was time to get back to work but these felt great. I could've easily kept going or added weight.

1) 2" Deficit Pulls - CV
Double Overhand
135 x 2
225 x 2
315 x 2
405 x 1
455 x 1

Hook Grip
480 x 1, 1

Thursday, August 9, 2012

Getting Back to Sledge Levering

August 9, 2012

Well I decided to get back to some sledge levering today. I tried to get back to it once last year and it was just as sucky.

It's weird, back in 09-10 I could lever my 16# sledge down nice for reps and got a bad 20+ lever (lifted my elbow) at the CGC in May 2010. My best reverse bend at this time was a gr5 bolt which was tough. For the past year I've been able to reverse IronMind Red Nail and levering a 12# hammer is tough.

Bending is bending. Sledge levering is sledge levering. As far as I'm concerned there is little to no carryover.

I'll have to go through my book for 09 and see how I worked my levering in back then.

Today the right felt good but there was a little click in the wrist on the way up. My left is considerably weaker and unstable.

1) Levering to the forehead
6# @ 30" x 5
8# @ 32" x 5
Right 12# @ 32" x 4 x 1r
Left 12# @ 30" x 4 x 1r
8# @ 32" x 2 x 5r

2) Rear Weaver Lifts - Dynamic/Flexion
8# @ 32" x 2 x 3r

3) Coin/Front Raises - Waist Height
8# @ 24" x 3, 1
8# @ 20" x 3, 1

Wednesday, August 8, 2012

Deload Shoulders and some Blobbing

August 8, 2012
Noon

Deloading shoulders today so I just did three sets of five. I'm also kick starting my blobbing again with Dan's programming.

1a) Chins
BW (250) x 3 x 5r

1b) Seated BB Shoulder Press
45 x 10
95 x 5
150 x 3 x 5r

2) Blobbing - Stayed at the minimum to leave myself progression
2.1) Hand to hand tosses - 25# x 2 sets x a bunch
2.2) Goal Attempts - 50# York Blob x 2 attempts
2.3) Iso's - 50# York Blob x 3
2.4) Drags - 50# York Blob x 3

Tuesday, August 7, 2012

Blob Pinch Help Tutorial

The 3rd World’s Strongest Hands 2012

























Saturday 18 August, 2012

Events:
1. One Hand Vulcan Gripper (V2) - 20mm block close
2. Wrist Developer
3. Adjustable Thick Bar (one hand) – GripTopz
4. Stub Lift (one hand) – GripTopz

Classes:
Open, Women’s and 93k class.

Venue:
All around the world.

Start:
In the UK, 11am

Overall promoter:
David Horne and World of Grip

Contest promoters:
David Horne – Stafford, England
Juha Harju – Helsinki, Finland
Adam T. Glass – Minneapolis, Minnesota, USA
Jedd Johnson – Wyalusing, Pennsylvania, USA
Nuno Couto – Porto, Portugal
Jarrod Riordan – Melbourne, Australia
Michael Sheehan – Boston, Massachusetts, USA
Dave Thornton – Three Rivers, Michigan, USA
Victor Onischenko/Ivan Beritashvili - Moscow, Russia

Entrance fee:
£20 GBP ($32 dollars, 25 euro)

Trophies:
There will be trophies for the 1st, 2nd and 3rd in each class.

Rules:
Video to follow