Tuesday, December 31, 2013

Squatting

December 31, 2013
Afternoon

Bit of a rush today plus my arms are FREAKING killing me. I figure I'll push the reps every time I crest 405 for fun. I think it'll be another good measure of progress but I freaking suck at reps. They are no where indicative of my 1RM calcs unless it's with doubles....maybe lol.

Squat
45 x 3 x 3
135 x 3, 3
225 x 2
315 x 1
365 x 1
405 x 6, 5

Happy New Year

Sunday, December 29, 2013

Another Ouchy Press Day

December 29, 2013
Afternoon

Well today was another day that my arms were to shot and ouchy to effectively grip or pinch. Freaking slathered up again and 1,200mg of ibu and still a tear in my eye. Oh well.

Another thing I should mention is I ditched wearing wrist wraps for benching a couple of months ago as well and everything's feeling fine.

1a) Bench Press
45 x 2 x 5r
135 x 5
185 x 2
225 x 1
255 x 2 x 8r

1b1) MMS Grippers
WU to 91 x 5, 94 x 5 - Stopped. Screaming pain

1b2) Euro 2HP
54 x 5
104 x 5
159 x 5

2) CG Bench Press
270 x 1 - Stopped. Too sore.

3a) Band Pressdowns Avr x 2 x 20r

3b) EZ Reverse Curls 75 x 2 x 15r

3c) Band Internal/External Rotations MM x 20

4) 1" Wrist Roller 25# x F2, E1, F1, E1

Thursday, December 26, 2013

Some Pull Deload

December 26, 2013
Afternoon

First time pulling 500 in months. I'd have to dig way back through the records to see when. Another reiteration; that 1" roller freaking smokes my forearms! Smaller for wrists and forearms, thicker for grip.

I also really worked on stretching out my wrist supination between sets. I think getting my flexibility will help a lot in armwrestling. Getting busted open for me there I think is more of being at the end of my ROM then I pop open vs a lack of pronation strength but I'll continue to work on that as well.

Deadlift - DO thumbless to 365
135 x 4, 4, 2
225 x 2 x 2r
315 x 2
365 x 1
405 x 2 x 1r
455 x 2 x 1r
505 x 1, 4

1" Wrist Roller 25 x 2 x 1

Monday, December 23, 2013

Squats! Now we Feast!!

December 23, 2013
Afternoon

1) Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
395 x 3 x 3r
325 x 10

2) Front Squat
45 x 3
135 x 2
225 x 1
255 x 3 x 3r

Done during main squats

2-3/8" DB Rows
55 x 7
75 x 5
95 x 5, 5, 5, 10/8

M Handle Wrist Curls w/FGX
25 x 10 - tweaked my elbows too much

After everything I did 1" wrist roller. I tried during the front squats but the pump was too tough to get into position. I supported my forearms over the squat bar. These were freaking tough. Way tougher than the 2-3/8" wrist roller that I can easily work well over 100# with.

25# x 3 x 1r each way.

Sunday, December 22, 2013

Press and Grip

December 22, 2013
Afternoon

Worked the Euro 2HP back in for the first time in ages. Felt strong. Trying not to set it down between reps which I succeeded on for all of them but the last set where I got 6 before a reset.

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

2) CG Bench Press
270 x 2 x 3r

3) Dips
BW (275#) x 3 x 10r - Easy

Grip between core sets

1) MMS Grippers
91 x 5
109 x 3
114 x 15/12

2) Euro 2HP
54 x 5
104 x 3
154 x 5, 5, 5, 8.5 :D

3) EZ Reverse Curls
65 x 15
75 x 2 x 15r

Friday, December 20, 2013

Some more SLDL

December 20, 2013
Afternoon

1) SLDL - Beltless - Thumbless to 365
135 x 2 x 5r
225 x 2 x 3r
315 x 2
365 x 2
405 x 2
455 x 5
365 x 10

2a) VG Pulldowns 200 x 3 x 10r

2b) Leg Curls 50 x 3 x 12r

Tuesday, December 17, 2013

Squats and Stuff

December 17, 2013
Afternoon

Squats were feeling really good today. Felt like pushing a 1RM but stuck with the program. I threw in some front squats though for the first time in awhile. I may push them the same way, same day for a while as well starting next week.

1a) Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
385 x 3 x 3r
325 x 10

1b) DO Axle Deads
123 x 5, 3
213 x 3
263 x 1
268 x 5, 5, 5, 7

2a) Front Squat
45 x 3
135 x 3
225 x 2
315 x 1, 2

2b) M Handle w/FGX - Wrist curls then rows
25 x 5
35 x 5
45 x 5+15, 5+15

Sunday, December 15, 2013

Rep Day Makes me Leaky

December 15, 2013
Afternoon

Week 1 reppage sucks but it's a vast improvement over 6 weeks ago.

1) Bench Press
45 x 2 x 5r
135 x 5
185 x 3
225 x 2 x 12r

2) CG Bench Press
240 x 6, 5

3) Bench Press Paused 1" Off of Chest
210 x 10, 9

Giant Set
4a) VG Pulldowns 215 x 2 x 8r
4b) Side-Front Raises 30 x 2 x 8r
4c) EZ Reverse Curls 65 x 2 x 15r
*huge pump!

Grip done between bench sets

1) MMS Grippers
91 x 3
94 x 3
109 x 23/15

2) One Hand Euro Pinch
54 x 5
64 x 7, 7, 14/8

Tuesday, December 10, 2013

Trip 2, Day 1 of the Squat Cycle

December 10, 2013
Before Supper

Day 1 of my second 15+ week squat cycle. Good to go. Nice and easy start.

1) Squat
45 x 5, 3
135 x 3
225 x 2
315 x 1
375 x 3 x 3r
325 x 8

2) M Handle
20 x 10
30 x 5
40 x 5, 5+12 row, 5+15 row, 5+15 row

Sunday, December 8, 2013

Some Press & Pinch

December 8, 2013
Afternoon

1a) Bench Press
45 x 2 x 5r
135 x 3
185 x 2
225 x 1
265 x 1
285 x 2
290 x 1
300 x 1
265 x 6

1b) 1 Hand Euro Pinch - No Resets
54 x 5
64 x 5, 5, 5, 10/6

2a) VG Pulldowns 200 x 3 x 10r

2b) Side/Front Raises 30 x 3 x 8r

Friday, December 6, 2013

Deadlift Assistance and Grip

December 6, 2013
Before Supper

1a) Camber Bar GM's - Chain Suspended
85 x 5
135 x 3
225 x 3
315 x 1
365 x 1
405 x 1
455 x 1
475 x 1
325 x 10

1b1) MMS Grippers
79# x 5
91# x 5
109# x 20/14

1b2) CV DO Axle Deadlifts
123 x 5
213 x 3
263 x 5, 5, 5, 7.5

Giant Set
2a) Leg Curls 50 x 3 x 10r
2b) 5 Thumbless-5 Wrapped Axle Rows 173 x 3 x 10r
2c) DB Shrugs 105 x 3 x 15r

Tuesday, December 3, 2013

Belted Squats PR - TK Bands

December 3, 2013
Before Supper

Happy day! I'll finish off here and start the rep work again. Thanks to Phil Stevens for cleaning up my squat and getting me to work and Jake Sullivan for this recent bit of programming.

Squat - belt and TK bands on final sets
45 x 4, 5, 3, 4
135 x 3, 2
225 x 2
315 x 1
365 x 1
405 x 1
455 x 1
500 x 1, 1, paused x 1

Some gripper pain

Reverse EZ Curls 65 x 4 x 15r

Band Extensors 3 x 50r

Called 'er good.

Sunday, December 1, 2013

Week 3 Bench Rep Day

December 1, 2013
Afternoon

1) Bench Press
45 x 2 x 5r
135 x 4
185 x 3
225 x 2
245 x 1
265 x 3 x 5r

2) CG Bench Press
285 x 2, 1

3) Bench 1" Off of Chest
250 x 2 x 5r

4a) VG Pulldowns 200 x 10, 10, 8

4b) Side/Front Raises 30 x 3 x 8r

Took a video of the first set of each of the press movements for critique.

Friday, November 29, 2013

Axle Pulls

November 29, 2013
Before Supper

Tonight was supposed to be some speed pulls - deload so I figured what a better way to deload the back and legs than some double overhand axle pulls. First time in ages so I was just getting a feel for it again.

1) DO Conventional Axle Deads
123 x 2 x 3r
213 x 3
263 x 1, 5, 5, 5, 6

2) Axle Rows - First 5 thumbless then next 5 with the thumb wrapped
173 x 3 x 10r - Nice little exercise

3) Some max holds with a 85# dumbbell and FGX x a few

Tuesday, November 26, 2013

Squat Awkwardness, Misloads and Goodness

November 26, 2013
Before Supper

First night trying the bow bar. First impression is I'm not overly impressed. I had to grip out at the collars of this bar, tough to centre and wind up to get tight under. I got really off centre after my first rep at 487 so I switched back out to my power bar. I felt tight and the weight felt light again. 
I also did a misload when I switched bars. I was supposed to be using 485 but I used a 10 instead of a 5 on the one side. The filmed side anyways. 
I was also going to do a AMRAP set at 405 but the first rep felt oogy so I just went back to the SSB for some reps. 

1) Squat w/Bow Bar
52 x 3, 5, 3
142 x 3
232 x 3
322 x 2
372 x 1
412 x 1
452 x 1
487 x 1
Switched to a power bar
490 x 2 x 1r
405 x 1

2) SSB Squat w/feet together
300 x 2 x 5r

3) Leg Curl
50 x 3 x 10r

Sunday, November 24, 2013

Press and Grip

November 24, 2013
Afternoon

Time to start incorporating some more grip. By the looks of it Aaron's Cactus Grip Shootout in Tucson is a go again this year in March so I should be able to work in a couple of cycles before then.

1) Bench Press
45 x 2 x 5r
135 x 3
185 x 3
225 x 1
245 x 1
265 x 3 x 2r

2) CG Bench Press
285 x 2, 1

3) Bench Press w/Pause 1" off of Chest
250 x 2 x 5r

4) VG Pulldowns
170 x 15, 15, 12

Stuff between the other sets

Blob assist & holds
45 x 6 sets

1 Hand Axle Holds
123 x 6s, 6s, 6s, 6s, 5s

L&L Vertical w/pulley
30 x 10s
40 x 10s

L&L Raises
40 x 10

Just getting a feel for these today as I had to cut it short. The vertical holds I'll add weight and the raises seems like a good place to start.

Go another workout in this evening.

More lock and load training

2-3/8" Wrist Roller 80# x a few

Reverse EZ Curls 85 x 3 x 10r

A bunch of band iso's and AW work.

Friday, November 22, 2013

Pulls and Stuff

November 22, 2013
Before Supper

Week 2 if this deads program. Worked up to a 5RM on SLDL. First time these heavy in ages.

1) SLDL - straps on the last 2 heavy sets. Thumbs were pussing out with the hook.
135 x 5, 5, 8
225 x 5
315 x 5
365 x 5
405 x 5
Did some calcs and decided to give the next set a go
445 x 5
315 x 10

2a) VB Pulldowns 170 x 3 x 10r

2b) Leg Curls 45 x 2 x 15r got crampy

3) DB Shrugs 105e x 2 x 20r

Tuesday, November 19, 2013

Squat Day!

November 19, 2013
Before Supper

Wasn't sure how today was going to go. Sleepy. Haven't been eating. Arguing. Anyhoo it went good. Still had to stretch out to get under the bar but it only took 3-4 times rather than 7-10 like the past few weeks. 

Happy though as 475 is where I was stymied last time I tried a single with just a belt and sleeves. Still keeping the volume in check a bit until I get this run of singles out of the way. 

1) Squat
45 x a bunch
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
445 x 1
475 x 3 x 1r

2) SSB Squat w/feet together
65 x 5
155 x 3
245 x 5
295 x 2 x 5r

3a) Leg Curl 40 x 2 x 15r

3b) VB Pulldowns 150 x 2 x 15r

Sunday, November 17, 2013

Some Pinch

November 17, 2013
Before Supper

Pinch was a bit weak tonight but I got some work in. Quite fast paced tonight with Neil and I going immediately when the other was done their set.

1) Blobbing; assist & holds, Blobexxe & chain, holds with L blobs, etc.

2) Saxon Bar
190 x 3, 2, 2
Way tougher than it should've been.

3) Tips Tester
191 x 5, 5, 10

4a) M Handle w/FGX 30 x 3 x 15r
4b) Rev EZ Curl 65 x 3 x 15r

5) Reverse Bend 2 x Tree Island 60d
First time bending anything "tougher" in probably a good year or better.

Benching

November 17, 2013
Afternoon

Rep benching second time. Felt a lot better today. Kept 1-2 reps in the tank each set. Pulldowns pumped the begeezus outta my lats today.

1) Bench Press
WU to 250 x 7, 7, 6

2) CG Bench Press
265 x 3, 2

3) Bench Press w/ pause 1" off of chest
235 x 7, 6

4a) VG Pulldowns
150 x 3 x 15r

4b) Side/Front Raises
25 x 3 x 10r

Friday, November 15, 2013

GM's and Assistance

November 15, 2013
Noon

1) Camber Bar GM's, Narrow Stance, Bar Chain Suspended @ Belly Button
85 x 2 x 5r
135 x 3
225 x 3
315 x 3
365 x 1
405 x 1
455 x 1
315 x 10

2a) VB Pulldowns 130 x 3 x 15r

2b) Leg Curl 40 x 3 x 10r

Thursday, November 14, 2013

Assistance Day

November 14, 2013
After Supper

Neil was over and we moved pretty quick between sets. Good work.

1a) Seated BTN Press
WU to 135 x 10, 10, 8

1b) WG Pulldowns
130 x 15, 15, 12, 12

2) EZ Curl
WU to 115 x 4 x 5r

3) Rope Hammers
32kg x 3 x 2r

Tuesday, November 12, 2013

Speed Squat

November 12, 2013
Before Supper

Low back's pretty pooped yet so I figured I'd just hit some speed squats this week before continuing with my run of singles.

1) Speed Squat to Box - 60s rests
WU to 325 x 8 x 3r

2a) WG Pulldowns
130 x 3 x 15r

2b) Leg Curls
50 x 15, 12, 10

Holy crap those leg curls were tough! I'm still cramping up. I guess that means I should throw them in for a while.

Monday, November 11, 2013

Grip Day

November 11, 2013
After Supper

1) Blobexxe AMRAP in 60s x 8/5, 7/5

2) Saxon Bar
185 x 3 x 3r, 7r

3) Climbers Tips Tester
191 x 5 x 5r plus hold

4a) M Handle w/FGX 25 x 20, 15, 10
4b) WH Pronations 12.5 x 20, 15, 10

5) Twist Yo Wrist 10 x 3 x 2r

Sunday, November 10, 2013

Benchin' Week 2

November 10, 2013
Afternoon

Still weak but felt waaaaay stronger than last week. It really shows on the assistance work.

1) Bench Press
WU to 255 x 5 x 2r

2) CG Bench
265 x 3, 2
Felt very easy. Nice and tight.

3) Bench w/pause 1" off chest
220 x 2 x 6r
Very easy. I can feel my form improving.

4) WG Pulldowns
125 x 15
130 x 3 x 15r

5a) Side/Front Raises
25 x 3 x 10r

5b) Rope Hammers
32kg x 3 x 2r

Saturday, November 9, 2013

A Quick Deadlift Workout

November 9, 2013
Afternoon

You know what makes a good deadlift workout? Deadlifting. A little pooped yet from Wednesdays squats but I wanted to get some work in so I figured I'd go for max doubles at 455# in 15 minutes.

Just the way things are jamming up I'll be doing my bench tomorrow so I'll hit all of my back assistance then too.

I also tore another license plate today. The gloves I wore were very slippery and cost me a bunch of time.

1) Tear license plate in 3rds

2) CV Deadlifts
135 x 3 x 3r
225 x 2 x 2r
315 x 2 x 1r
365 x 1
405 x 1
Max doubles in 15 minutes
455 x 8 x 2r, 3, 1 - 20r

Wednesday, November 6, 2013

Squats

November 6, 2013
Before Supper

Well I did some doubles with my old 1RM with sleeves. I was cutting the second set high so I just finished off with a good single.

Squat
WU to
405 x 1
435 x 1
465 x 2, 2, 1

SSB Squat
245 x 2 x 5r

Monday, November 4, 2013

Some Pinch

November 4, 2013
After Supper

Blobexxe Pinches AMRAP in 1 Minute x 8/7, 8/7

Saxon Bar
155 x 2 x 5r
185 x 3 x 3r plus long hold

IM Hub
5's to singles at 48.5#
38.5# x 10/12?

Pancake Pinch for Time
25# Plate x 15s/18s

Sunday, November 3, 2013

Quick Arm Workout

November 3, 2013
After Supper

1) Flexed Arm Hang w/Rings x 4

2) EZ Curls
65 x 2 x 5r
115 x 5
125 x 3
135 x 3
145 x 3
155 x 2 plus 90' iso/hold
Drop set w/15 second rests
100 x 12-5-2

M Handle w/FGX superset WT Pronations x 25/20, 20/15
Holy crap this ss blew me up!

Weak Sauce Bench & a Rhomboid Pump

November 3, 2013
Afternoon

Changing up my bench due to all of the higher percentage stuff not working well with armwrestling and recovery. I'm going to try the Kingpin and see how that goes. Man my press has dropped! I also (as usual) still suck ass at rep bench stuff. I just can't stay tight. At least there was no pain at all today.

Later tonight I'll do some armwrestling assistance gym work.

1) Bench Press
WU to 220 x 2 x 10r

2) CG Bench Press
235 x 2 x 5r

3) Bench w/Pause 1" off of Chest
205 x 7, 185 x 8

4) Lat Pulldowns
125 x 4 x 15r

5) Side/Front Raises
25 x 2 x 10r

Friday, November 1, 2013

Back to CV Pulls

November 1, 2013
Before Supper


Decided to get back pulling conventionally again. Took a bit to get the hips warmed up to get sunk in the bottom good. Elbows were a tad niggly from last nights arm wrestling as well.

Due to maybe traveling on Tuesday I was thinking about bumping up my squats to Monday but seeings as I'm starting to push good maybe I'll give myself an extra day and squat on Wednesday and do lighter pulls later in the week.

1) CV Deads
WU to 455 x 3, 3, 5

2) 4" Block Snatch Grip Deads
315 x 2 x 8r

3) Lat Pulldowns BB Style
125 x 3 x 15r

Tuesday, October 29, 2013

Skwats in the Shoggoth Basement

October 29, 2013
Before Supper

Still going good. Neil came over and trained with a bunch if the grip stuff.

1) Squats - TK sleeves and Belt on the work sets
WU to 455 x 3 x 2r

2) Front Squat - Sleeves
255 x 2 x 3r

3) Paused Squats - Sleeves
355 x 2 x 3r - Triples on paused reps are plenty for me.

Sunday, October 27, 2013

Crap Press Day

October 27, 2013
Afternoon

Elbows are all inflamed and felt like crap. 295 felt heavy so I just took 80% of that for 3 x 5r and did a bit of other assistance.

1) Bench Press
WU to 295 - felt to damn ouchy and heavy
235 x 3 x 5r

2) Pendley Row
225 x 3 x 12r

3a) Band Pressdowns
MM x 25, 25, 20

3b) Rope Hammers
54# x 3 x 3r

4) M Handle
25# x 20
W/FGX x 2 x 20r - holy crap that blew my arms up!

Saturday, October 26, 2013

Pull Day & Sledge Loads

October 26, 2013
Afternoon

First pull day in a few weeks since getting sick. Still doing sumo pulls for the main work but damn they feel slow compared to my conventional lifts but I can sure feel them in the hammies. 

I also gave a whirl at some sledge loads and was pretty happy with the results. 

1a) Sumo Pulls - DO up to 405
WU to 465 x 3, 2, 2

1b) 12# Pound Sledge Coin Loads
A bunch at 18", tried 20" and 19" but they were no-go's. 

2) 4" Snatch Grip CV Deads
295 x 2 x 12r





Tuesday, October 22, 2013

Squat Day - Week 10

October 22, 2013
Before Supper

Took me a good 25 minutes to warm up before I even put a plate on the bar tonight. Elbows were really tight and my braichs were super inflamed by the time I was done squatting.

1) Squat - PL belt on work sets
WU to 445 x 3, 3, 2
Left one in the tank and I'll start moving up with the doubles next week. Last set looked better than the first as well. I need to fix that.

2) Paused Squats
360 x 3 x 3r

3) Glute Bridges
BW 2 x 15r

Monday, October 21, 2013

Some Arm Stuff

October 21, 2013
Before Supper

1a) Plate Curl 25# x 3 x 8r
1b) Sledgehammer Curl 8# @ 20" x 2 x 5r, 17" x 8r

2) Rope Hammers
54# x 2, 3, 3 - trips

3) M Handle
25# x 2 x 20r

4) DB Side Laterals
25# x 3 x 15r - Wow these were tough on the grip after everything else today lol.

Bench and Pinch

October 21, 2013
Noon

Still frigging sick. Didn'y compete at Mayhem in the Mall on Saturday; helped a few guys warm up and did some after pulling so I consider it a bit of a pull workout. I also started Jedd's 8 week blob program.

1a) Bench Press
WU to 300 x 3 x 1r
w/Slingshot 315 x 5

1b) W1D1 Blobbing

2a) DB Row - No straps of course
125 x 3 x 8r

2b) Band Pressdowns
MM x 25, 15, 15

Tuesday, October 15, 2013

Squat, Squat *hack-gag* Squat Some More

October 15, 2013

Lunch

1) Thumbless NN (been working it every couple of days)
WU to 215 x 2 x 12r

2a) Plate Curl 25# x 8, 5, 5
2b) 8# Sledge Hammer Curls 20" x 3 x 5r

3) Reverse EZ Curls 65 x 3 x 15r

4) M Handle 25# x 20, 15



Before Supper

Still hacking out a lung but I need to keep getting some work in. I was tempted to back off the weight a bit but felt aggressive today so I just went for it. I feel pretty good about getting 500+ at the end of this run.

1) Squats - TK Sleeves and my soft Rehband Belt on the Work Sets
WU to 435 x 3 x 3r

2) Paused Reps - 3 ct
355 x 3 x 3r

3) 1 Leg Glute Bridges x 2 x 15r

Sunday, October 13, 2013

Bench and Stuff

October 13, 2013
Afternoon

Still fairly sick and hacking up a lot of crap but I need to get moving again. I'm going to go back to three days a week with the weights as well; Sunday is bench and such, Tuesday will be squats, Thursday is typically Armwrestling practice and Friday will be deadlifting.

Bench Press
WU to 295 x 2, 2, 1.5 just missed the lockout
Bench with the slingshot
295 x 1
315 x 1
335 x 1
355 x 3 x 1r
315 x 5

DB Row
95 x 15, 15, 25

DB Curl
40 x 5
65 x 5, 5, 8

M Handle
25 x 25, 20

Bunch of Blobbing between press sets.

Felt good to start to get some work back in again.

Wednesday, October 9, 2013

Oogy Deload

October 9, 2013
Noon

Still feeling like a bag of smashed buttholes and hacking my guts out. Really apparent during the squatting. Such light weight and I was sweating my guts out and huffing away. Another note is to maybe not do wrist curls between squat sets as it makes it really hard to hold the bar.

Bench Press - 135/155/195 x 5

Squat - 185/235/285 x 5

Stuff done between the core work sets:

Plate Curl - 25# x 3 x 5r

Blob Transfers - 40# x 3 x AMRAP

M. Handle Wrist Curls - 25# x 2 x 25r

Sunday, October 6, 2013

Friday, October 4, 2013

Benching

October 4, 2013

Feeling like crap today; got some kind of cold or something. No energy. Mind's fogging up. If I feel better I'll do my pulls tomorrow.

Reverse Grip Bench Press
WU to 255

Bench Press
275 x 1
295 x 2, 1
295 w/SS Cluster Set 15s x 3(3)

Tuesday, October 1, 2013

Skwats!

October 1, 2013
Before Supper

Well I had aspirations of getting 425 x 3 to line me up with about a 475 max but these felt great. I figure I could've gotten 5-6 so I might be good to go on a run to 500 early November then get my 500 raw paused squat by the end of the year. That'll be sweet!

Wore my Rehband shorts as my hip was bugging me a bit, TK bands and my Rehband belt in the 3 x 3.

You can sure see my legs are all ass hahaha!

Squat
45 x 4, 3, 5
135 x 5
225 x 3
315 x 2
365 x 1
405 x 1
425 x 3 x 3r

2) Paused Squats - 3ct - No belt
315 x 3 x 3r

3) Shoulder Shocker - Got pooped quick tonight
35/10 x 12-8

Blobbing between squat sets

Sunday, September 29, 2013

Some Arm Work

September 29, 2013

Band Iso's and Pulls on the Table

EZ Curls
WU to 125 x 3 x 3r
RP 95 x 14-5-3 15s rests

Wrist Curling & Hooking w/Maz Handle

Friday, September 27, 2013

Bench and Pulls

September 27, 2013

Still feeling good cutting the table time back to once per week. Benching is still feeling good and I'm starting to feel my groove again which is nice.

I wasn't getting sucked under as much as I'd like in the pulls tonight. More work.

Noon Work

1) Reverse Grip Bench to 225

2) Bench Press
265 x 1
290 x 3 x 2r
290 w/SS 10s Cluster Sets (4-4-2), (4-3)
Still one more than I'd normally do. I think 3(3)'s next time.

3) Band Pressdowns x 70r


Before Supper

1) Sumo DL
WU to 455 x 3 x 3r

2) 4" Block Snatch Grip CV Deadlifts
290 x 2 x 12r

3a) DB Rows - Strict as usual
85 x 3 x 15r, 25r

3b) Front Squats
WU to 205 x 2 x 8r

4) L Blob Curls - Dropset/Rest Pause - Just a break as I switched hands
37.5# x 4-3-3-3-2
Called it 15 reps at 75-80%

Tuesday, September 24, 2013

Squats, Blobbin' & Curls

September 24, 2013
Noon

1a) Squats
WU to 415 x 3 x 3r

1b) Blobbing

Ran out of time so back to work.

Before Supper

Gassed. Tried to get some squatting assistance in but I was too damn pooped down there.

Squat 135 x 15r

EZ Curl - Strictish
115 x 5, 5, 6, 8, 8
125 x 5

Monday, September 23, 2013

Table Training with the Band

September 23, 2013
Before Supper

Lock iso's and reps with the Average band

Toproll and Hook iso's and reps with the average band

Lots of wrist curls and hooks with the Maz handle

4-5 sets of barbell finger curls up to a double with 225. Okay for being all freaking pumped up.

Friday, September 20, 2013

Bench, Pulls & Belching Fish Oil

September 20, 2013

Felt good today for benching. Makes one helluva difference if my pipes aren't ripped up from armwrestling. Last week to this was night and day.

Pulls felt good. I decided to throw in the snatch grip pulls to get the volume up and man it was good for getting svetty :). I ended up only doing two sets and dropped back my front squats to two sets as well. Enough for this fat guy.

Noon

1) Reverse Grip Bench to 255

2) Bench Press 285 x 3 x 2r

3) Bench Press w/SS 285 x 2 x 8r

4) Band Pushdowns x 65r


Before Supper

1) Sumo Deadlift
WU to 445 x 3 x 3r

2) Snatch Grip Sumo Deads from 4" Blocks
285 x 2 x 12r

3a) DB Row
80 x 4 x 15r

3b) Front Squat
200 x 2 x 8r

Thursday, September 19, 2013

Arm Stuff

September 19, 2013

Well I've probably been playing with my new heavy Metal Powerball too much the last few days but that's ok. I missed AW practice last night and there probably won't be another one until Matt gets back from kicking ass at Armwars right away.

Just did a bit of work during the lunch hour and some more here before supper. Nothing really scheduled but I'm really looking forward to tomorrow's deads and front squats to knock the DOMS out of my legs lol!

DB curls up to a few sets of 5-6 with 65#

EZ AW curls up to a couple sets of 10 with 115#

Played with my circus bell.

Worked up to a couple sets of 8 with my Maz style handle at 35# doing wrist curls.

2-3/8" wrist roller for a few continuous reps each way with 80#

Tuesday, September 17, 2013

Squats n Pinch n Stuff

September 17, 2013
Before Supper

Had to look back in my records; today was the first time squatting over 400# since June 10 and that was the first time since May 6. Should be pretty interesting to see where I'm sitting once I start pushing singles in a few weeks.

I also marked up my chain on the Blobexxe so I can record progress and such. Best lifts after I marked it up ended up being 13 links lifted out of 15.

Squat
WU to 405 x 3 x 3r
315 x 10r

Shoulder Shocker
35/10 x 10-10-8

Band Hammers/Band Pressdowns x 50r

Work between core sets

Blobexxe lifts x 2 x 1r+h
Plus chain x 6 x 1r+h

HC Wrist Curls w/M type handle
25 x 15r
45 x 3 x 5r

Friday, September 13, 2013

Press & Pulls

September 13, 2013

Busted up the workout for a nooner and a bit before supper. Felt good other than my joints feeling a bit wrecked from last nights armwrestling practice. I'm also pretty sure my bench has regressed to 305-315. Oh well, I can just keep pushing it up again.

Noon

1) Bench Press - Reverse Grip to 265
WU to 280 x 2, 2, 1
2) 280 w/SS x 2 x 6r

3) Band Pushdowns x 57r

Before Supper

1) Sumo Deadlift
WU to 435 x 4 x 3r

2a) DB Row
65 x 4 x 15r

2b) Front Squat
195 x 3 x 8r

Tuesday, September 10, 2013

Squats n' Stuff

September 10, 2013
Before Supper

Still going good. Elbows were a bit niggly so I didn't bother doing my EDT cycle.

1) Squat
WU to 395 x 3 x 3r
315 x 12r

2) Shoulder Shocker
35/10 x 8-8-8

3) Superset - 35#
DB Hammer Curl w/Manus x 8
DB Skullcrushers w/Manus x 8

Friday, September 6, 2013

Bench & Pull

September 6, 2013
Before Supper

I went and tried my regular bench again after yesterday's bugger up. I went to do my reverse grip stuff at lunch yesterday and something let loose in my palm from my left ring finger down. I ended up setting the bar down on my chest with 275, repositioned and pressed out a single. Figured I'd leave it alone and try again today. I can feel the regular bench again in my bicep and right shoulder but I took some Advil and carried on.

1) Bench Press
WU to 275 x 3 x 3r
275 w/Red Slingshot x 7, 8

2) Band Pushdowns x 50r

3) Sumo Deadlift
WU to 425 x 4 x 3r

4) Front Squat
190 x 3 x 8r

Monday, September 2, 2013

Squats 'n Stuff

September 2, 2013
Afternoon

First day going back to regular back squats since niggling my back a couple of weeks ago. Reps felt nice and tight so that's good. I also bumped up the weight for my EDT set and established a new baseline.

1) Squat
WU to 385 x 3 x 3r
315 x 10

2) Shoulder Shocker
25/5 x 15-15-8

3) 15 minute EDT - 35# DB's
3a) DB Hammer Curl w/Manus x 55r
3b) DB Skullcrushers w/Manus x 55r

Friday, August 30, 2013

Bench & Pulls

August 30, 2013
Early Afternoon

First day back from holidays. Back is still a little niggled and today was my first scheduled pull day since I gimped it up two weeks ago. I just got a bit of volume in the 55-65% range working on perfect form with sumo. I went with sumo as it's a tad easier to lock my back position and not have to worry about rounding which would really aggravate things again.

The reverse grip bench is also feeling good. My biceps and elbows are feeling great so this may just be the ticket to keep benching and armwrestling. I just need to remember the focus to drive through with my thumbpads.

1) Reverse Grip Bench Press
WU to 270 x 3 x 3r
215 x 10, 9

2) Sumo Deadlift
WU to 315 x 3
365 x 5 x 3r

3) Front Squat
WU to 185 x 2 x 10r

Monday, August 26, 2013

Squats and EDT Arms

August 26, 2013
Morning

Still rehabbing the back a bit so I stuck with the high box squats again (2-3"). Man I can really feel these in my glutes!

1) High Box Squats
WU to 375 x 3 x 3r
315 x 16r

2) EDT Arms - 15 Minute Cycle
2a) DB Hammer Curl w/Manus
2b) DB Skull Crushers w/Manus
30# x 92r

Saturday, August 24, 2013

Reverse Grip Bench & Clubbell's

August 24, 2013
Afternoon

Second day with the new clubbell's so I'm getting some work in while watching UAL 4 in Las Vegas. This is also my first time trying reverse grip bench pressing. After I figured out some of the mechanics it felt pretty good.

My back is still niggled from last Saturdays sloppay deadlifting but this is my week 3 so no pulls anyways.

1) Reverse Grip Bench
45 x 5
135 x 5
185 x 3
225 x 2
245 x 1
265 x 3 x 3r
215 x 10

2) 25# Clubbell's
One Arm Cleans x 8
One Arm Swipes x 8
Two Arm Swipes x 2 x 15r
One Arm Casts x 8

My left is very uncoordinated compared to my right with the clubs. More work. I'll keep doing GTG work with them by leaving them in the living room.



Thursday, August 22, 2013

Sled Drags

August 22, 2013
Before Supper

Still working on the GPP and getting a good quad pump in the process. Holy crap my quads are pumped!!

Backwards Tire Sled Drags
90# x 4 x 150'

Testing my Back

August 22, 2013
Noon

Decided to test my back today from last Saturdays bugger up. I just did some box squats a couple of inches high so I wouldn't risk tucking under and gimping myself up some more. I also went to the one armed pulldowns instead of Pendley rows so I wouldn't stress my low back as well. I'm really liking those one armed pulldowns as I can really feel then in my lats and arms.

All in all a good workout. I'll do some band work at the arm wrestling table tonight and maybe some sled dragging.

1) High Box Squats
WU to 365 x 3 x 3r
315 x 13r

2) Shoulder Shocker
25/5 x 12-12-12

3) One Armed Cable Pulldowns
65 x 18, 18, 15

Monday, August 19, 2013

A Bit of EDT Wrist

August 19, 2013
Before Supper

15 Minute Cycle

1a) HC Wrist Curls - 30# x 100r
1b) Herc Ext Curls - 20# x 100r

2) Wrist Bar Pronations - 12.5# x 2 x 20r

EDT Arms

August 19, 2013
Noon

Wow! I remember how tough this was last week and I smashed those numbers this week. BOOYAAH! Side note my grip and thumb pads are absolutely thrashed from using the Manus grips.

15 minute EDT cycles

1a) EZ Curl w/Manus - 65# x 100r
1b) Supinated Cable Ext. - 60# x 100r

2a) Seated DB Hammer Curls w/Manus - 30# x 76r
2b) DB Skullcrushers w/Manus - 30# x 76r

Saturday, August 17, 2013

Press, Pull and Drag

August 17, 2013
Afternoon

Man my bench is down. The way it's laid out now is I'll take a 14-16 week run at a single. I also took the sled out today for the first time; had the dogs barking, dust flying, lungs burning and quads freaking pumped. If Rindo can't do it today, I will.

1) Bench Press
WU to 265 x 3
245 x 2 x 3r
Red Slingshot 245 x 2 x 10r

2) Deadlift
W/Manus DO
135 x 2 x 5r
225 x 2 x 3r

DO
315 x 1
365 x 1

AG
405 x 1
455 x 1
505 x 1
455 x 2 x 5r - Rounded my back on the last rep and tweaked it a bit so I didn't do the last set.

Tire Sled Drags - Backwards
90# Around the house x 1
90# Up the alley x 2

Tuesday, August 13, 2013

Skwatting!

August 13, 2013
Before Supper

Start of a new cycle. 80% humidity in the basement so perfect for a squat day lol!

1a) Squat - NNN
WU to 355 x 3 x 3r
315 x 10r

1b) Sledge Deads to Bench - Straight Wrist
8# @22" x 5
@23" x 4/2
@22" x 2 x 3r

2) Shoulder Shocker
25/5 x 12-10-10

3) Pendley BB Row
225 x 5 x 5r

Monday, August 12, 2013

Lunchtime Arm EDT

August 12, 2013
Noon

Well that's a good pump and sweat!

15 minute cycles

1a) EZ Curl w/Manus @ 65# x 88r
1b) Supinated Pushdowns @ 60# x 88r
+27.5%

5 minute rest

2a) Seated DB Hammer Curls w/Manus @ 30# ea x 62r
2b) Lying DB Extensions w/Manus @ 30# x 62r
+19.2%

Blowed up my arms real good!

Twice a Week Workout

August 12, 2013

With armwrestling hampering my recovery ability I'm going to knock my gym workouts down to two per week. If I only pull once per week I'll do an EDT style AW gym workout in it's place.

Gym workouts.

Day 1
Jake Sullivan based Squatting
WU to 75% 3 x 3r
65% x AMRAP
-Add 5-10# per week. When I miss a rep go to 3 x 2r and repeat until a miss then 3 x 1r. When I miss at this I'll start the cycle again.

If I feel like additional work I'll use some front squats or some hammy work.

DeFranco Shoulder Shocker

Day 2
Ditillo Benching
WU to 75% x 1-2 x 3-5r
90-95% x 5-10 x 1r
65% x 1-2 x AMRAP

Rex' Deadlifting
Week 1
Work up to a 1RM
90-95% x 5 x 1r

Two assistance exercises 3 x 15r

Week 2
Work up to a 1RM
80% x 3 x 5r

Two assistance exercises 1 x 30-50r

Armwrestling Gym Training

15 Minute EDT Cycles
1a) EZ Curl w/Manus
1b) Supinated Pushdowns

2a) Hammer Curls w/Manus
2b) DB Skullcrushers w/Manus

3a) HC Open Hand Wrist Curls
3b) Hercules Bar Extensor

4a) Guillotine Gripper with Cocked Wrists
4b) TTK

Saturday, August 10, 2013

Some Pressing & Pulling

August 10, 2013
Noon

Well I think I'm going to have to go down to two gym days a week so I can recover from the two arm wrestling days a week. Today I decided to try a little weight on the bar for benching. This is the first time going over 225 in ages and it hurt. Hopefully I can work back into it with the new regimen.

1) Bench Press
WU to 245 x 2 x3r
295 x 1
205 x 11

2) Deadlift
WU to 505 x 5 x 1r

3) 1 Arm High Cable Pulldowns
65 x 3 x 15r - really hit the lats good

4) 1 Arm KB Swings
106 x 3 x 16r

Monday, August 5, 2013

Squats and Stuff

August 5, 2013
Afternoon

1) SSB Squats - NNN
WU to 295 x 5 x 5r

2) SSB GM's - NNN
255 x 3 x 5r

3) DF Shoulder Shocker
25/5 x 12-10-8

4) Rowing Machine - 3.1k in 12:00
Took it easy. Felt good getting back to this. I think I'll toss on the Manus grips next time.

Saturday, August 3, 2013

Quick Pull Support & Shoulders

August 3, 2013
Noon

A quick workout today as I've got AW practice tonight. Triceps are still freaking sore from the other day and my right rotator is still a bit niggly but flushing it with blood helps it a lot.

I'm also going to start eating a bunch cleaner today in an attempt to lose weight. Going to hide the scale except for once a month and just take monthly progress pics.

1) Sumo Pulls - DO Grip w/Hands on the Smooth - 20s rests
WU to 335 x 5 x 2r

2) SSB GM's
155 x 1 x 30r

3) DF Shoulder Shocker - Paused each Contraction
25/5 x 12-12

Friday, August 2, 2013

Quick EDT Wrist/Grip

August 2, 2013
Noon

Another quick lunchtime EDT workout.

15 minute blocks

1a) HC Wrist Curls 30# x 79r
1b) Herc Bar Extensions 20# x 79r

5 minute rest

2a) Seated Guillotine Gripper w/Cocked Wrists 60# x 104r
2b) Seated TTK 5# x 104r

Huge pump!

Thursday, August 1, 2013

EDT Arms

August 1, 2013
Noon

A quick EDT arm workout as there's no pulling tonight. I think I may do this for my arm rehab/prehab work weekly.

2, 15 minute blocks with about 3-5 minutes between.

1a) EZ Curl w/Manus - 65 x 69r
1b) Supinated Cable Ext - 60 x 69r

2a) Seated DB Hammer Curls w/Manus - 30 x 52r
2b) Lying DB Tricep Ext w/Manus - 30 x 52r

All were done strict. DB hammers were done together not alternating as its a bit tougher.

Tuesday, July 30, 2013

A Couple of Workouts

July 28, 2013

Quick workout as this week is stupid busy.

Bench vs Bands
Avr x 4 x 5r - really make my elbows feel better. A bit tougher after Fridays AW.

A bunch of heavy hammer rotations.


July 30, 2013
Noon

SSB Squats
WU to 295 x 4 x 5r

SSB GM's
245 x 3 x 8r

Work done between core sets

Chins
BW x 2, 5, 5, 5, 5

Tempo EZ Curls w/Manus 3030
65 x 10
75 x 2 x 10r

Reverse EZ Curls
35 x 40r

Thursday, July 25, 2013

Deficit Pulls

July 25, 2013
Before Supper

Well first time doing deficit pulls from 4" and I think they went ok. Didn't get to do my overhead work yesterday as work is getting crazy busy and I'm stressed to the frigging nuts so I've been pretty much sleeping every free moment I've got. Pushed my pull workout to today as we're going to have arm wrestling practice tomorrow.

I'm also thinking I'm much stronger if I pull heavy every other week vs every week. For whatever the reason where I've had to mis a pull workout then hit it the next week I feel way better. I think I should just be hitting extra squats or GM's every other week.

These banded presses are making my joints feel a lot better as well. Today there was barely any wobble to the bar, thusly stronger whereas on Monday that bugger was flipping around a bit.

4" Deficit Deadlifts - No belt of course
135 x 5, 3
225 x 1
315 x 1
405 x 1
455 x 1

Regular Deadlifts
405 x 2 x 10r

Banded Benching - 3030 Tempo
Avr x 2 x 10r

Monday, July 22, 2013

Fibromangina Flare Up

July 22, 2013

Fibromangina flare up today. 80% humidity suckage. Babied the arms a bit and took the evening off of armwrestling practice.

I also had a very long break after my 4th squat set. I did the 5th but was already pretty much cold so I stopped there. Fibromangina.

Noon

Banded Bench vs Average Band x 4 x 5r

Circus Bell - right only
Hops x 3r plus assist and hold x 2sets


Before Supper

SSB Squat
65 x 2 x 5r
155 x 2 x 5r
245 x 2
335 x 5 x 3r

HC 2" Crusher Side Pressure
15 x 10
20 x 2 x 10r

Tempo EZ Curls w/Manus 4040
65 x 3 x 10r
85 x 10

Conc Curl Iso's
65 x 1 - kinda tweaky

DeFranco SS
25/5 x 12-12

Skullcrusher w/Manus
85 x 10 - kinda tweaky

Band Curls w/Manus
MM x 25-20

Friday, July 19, 2013

Freaking Done!

July 19, 2013
Before Supper

I'm frigging gimped! I went to workout at lunch and my arms got hit with so much pain I came upstairs; slathered on liniment; ate a mitt full of ibuprofen and napped for 20 minutes to wait for the pain to subside.

I tried again tonight but my left is in so much pain from my elbow down that my hand is numb. Wrapped a tube around it and did some rotations but its still effed.

What I did do.

Deficit Deadlift
135 x 2 x 2r
225 x 2 x 2r

DB Hammer Curl
65 x 5

DB Rotations
40 x 15, 20

Wednesday, July 17, 2013

Outside Playing with the Snatch

July 17, 2013
Noon

First day playing with my new circus bell and getting some good hops out of it. Fun stuff. The globes are so big though if you attempt to stop the rotation by putting your finger on one you quickly imbalance it. The only way to do assisted lifts is right at the handle.

I'm also going to be in poo-poo as I busted up some of the landscaping tiles under my lifting matt outside during the snatches. I'll have to get at building a proper platform.....then fix my damage.

Shoulders were a bit niggly so I didn't push them to far and it began to rain as I was doing the pulls so I cleaned up and came inside.

1a) Hip Hinge Snatches
45 x 2 x 5r
95 x 3
135 x 3 x 3r - Each set felt significantly stronger but the shoulders were going and my footing was getting really uneven.

1b) Circus Bell
165# x Hops x 2 x 3r
Assisted lifts and negs x 3r



2) DeFranco Shoulder Shocker
25/5 x 3 x 10r

3) Band Pull-Aparts
Mini x 3 x 50r

Before Supper

Sumo Deadlifts - Really work on just using hams and glutes
225 x 2 x 5r
275 x 3
345 x 3 x 8r

Monday, July 15, 2013

Shoulder Pump

July 15, 2013
After Supper

I was going to do some light benching tonight as my shoulder was feeling a bit niggly again and I spent a lot of time with the TENS machine last night. Then I figured against that as its never made me feel better when I've been sore in the past. Then I remembered what I did in the past; I used the DeFranco Shoulder Shocker. Used it again tonight and I feel awesome. Shoulders are very pumped up as well. Blood flow = recovery.

DeFranco Shoulder Shocker
25# & 5# Plates
Non-stop circuit
12-8-8-8
I could barely move my arms after

Band Pull-Aparts
Mini x 4 x 25r

Squats & Grip

July 15, 2013
Noon

Used my SSB today for the first time in a while to give my arms a break and to work on staying upright. Holy man! This needs to get used again for 4-6 weeks. Way tougher than it should've been.

SSB Squat
WU to 365 x 5 x 1r
285 x 3 x 5r - 90s rests

Grip between the first squat run

Napalm's Nightmare Lifts
190 x 2 x 5r
235 x 8, 8, 6

Red Rafter Hand Control Iso's
5# x 5 x 1r

Tuesday, July 9, 2013

Tempo Bench & Napalm's Nightmare

July 9, 2013
Noon

A easy 3030 tempo bench workout to test my shoulder and some putzing around with my Napalm's Nightmare (very spinny). This has definitely more spin than either of my Rolling Thunders.

Tempo Bench Press 3030
WU to 225 x 5 x 5r

Some 40# Blobbing

Napalm's Nightmare Lifts
WU to 280 x 2, 1
235 x 10 - Blew up my flexors good.

Monday, July 8, 2013

Quick Squat Workout

July 8, 2013
Before Supper

Had to cut the workout short to go look at a car I eventually bought. A nice little diesel Jetta. Be nicer mileage for running back and forth to practice.

Squat
WU to 395 x 3, 3, 3, 3, 6

Saxon Bar Pulls
155 x 3
175 x 1
195 x 1
210 x 1
220 x 1

Blobbing with the 40 lots

Friday, July 5, 2013

Sumo Pulling

July 5, 2013
Noon

First time doing sumo pulls outside of axle lifts in a few years. I was pretty confident I could've gotten 4-5 reps on my final set but my goddamn fingers were digging into my leg and stopped me from locking out the third rep.

All sets were done beltless and with an alternate grip after 405 in the warm-ups. I didn't have time for my squats and rows as I'm in the middle of a bid submission.

1) Sumo Deadlift
WU to 505 x 2.5r - pissed me off

2) CV Deadlift
455 x 3, 3, 3, 6

Wednesday, July 3, 2013

Hey Brah! Workout

July 3, 2013
Before Supper

Just getting a bit more work in. Still wanting a bit of recovery. I think I need Guy to crush out my left bicep though. Since doing my right and having some time to recover it feels much stronger. So much so that my left feels weak in comparison which is the exact opposite of what anybody tells me at the table.

DB Rows w/Manus
85 x 3 x 10r

Alt DB Hammer Curls - Fairly Strict
65 x 2 x 8r
Drop Sets
2 x 65 x 8 - 40 x 8 - 25 x 8

2-3/8" Wrist Roller - F/E
105 x 2, 1

Log Pressing

July 3, 2013
Noon

First day pressing in a whole as I was giving my shoulder a break. Kept today manageable and it was also my first time adding weight to my new 12" bar. I'll do some back and bicep work after work today.

12" Log Bar SC C&P
90 x 2 x 5r
140 x 3
160 x 3
180 x 3
110 x 20, 15

Monday, July 1, 2013

Swamp Ass Squatting

July 1, 2013
Afternoon

Holy crap it's a miserable day for exertion. 30'C and 80% plus humidity. The sweat started when I was just stretching out with the bar.

I worked up to 390 x 6 on the final set. I was hoping for 7 but I figured it'd be to much of a fight and I want to stay away from that right now and to keep progressing relatively easy. I think I'll also add onto my yearly goals squatting 405 x 10 with a belt. I'd still like to hit a raw 500 x 1 paused squat as well.

I also left the pressing alone today as well to keep recouping the shoulder. It feels okay today but its the first one like this without feeling anything niggly in it.

1) Squat - Added Rehband belt and sleeves on the work sets
45 x 2 x 5r
135 x 3
225 x 3
315 x 2
365 x 1
390 x 3, 3, 3, 3, 6
http://www.youtube.com/watch?v=jhNLgswPE2Y

2) Straight Bar GM's
335 x 3 x 5r - Probably should be working these at over 400#. I'm well stronger on GM's than squats.

Grip and hand control stuff done between core work sets.

1) RT Pulls
98 x 2 x 5r
123 x 3, 3, 3, 9.5/8

2) Thumbless RT Iso's
98 x 20s/15s, 20s/15s, 20s/18s

3) 2.5" Crusher HC Iso's
70 x 30s, 35s

Friday, June 28, 2013

Back at some Pulls

June 28, 2013
Before Supper

Well I tried to get going at lunch but I lost my time. Worked up to a single with 315 plus the band then headed back upstairs.

When I was working up before supper I figured the band was adding 50-60# so I should've been good to hit my triple with 455 on the bar. When I couldn't lock out the second rep I had to see how much band tension I was getting. 105-110#. Yep, chances are I wouldn't be tripling that right away lol! I stopped there with the band work and went to the reps. Rather than push a fifth set at a triple I just pushed the fourth to 5 reps clean. Stopped there as I wanted to keep them crisp.

Squats rather than the 2 x 10r I just pushed one set to 15. Gassed. Still had the strength but I was huffing and puffing.

Alt grip, no belt

Deadlift against an Average Band
WU to 315
Add Band
315 x 1
365 x 1
405 x 1 - Felt very easy
455 x 1

Deadlifts
455 x 3, 3, 3, 5

SSB Squat
225 x 15

DB Row w/Manus Grip
85e x 2 x 10r - Slow and controlled

Deadlift: Wedge vs Straight Pulling

Wednesday, June 26, 2013

Very Light Pressing

June 26, 2013
Noon

Shoulder was still feeling a bit tweaky, especially with a bit of weight so I just kept today very minimal. Yesterday I also did some work with my Vulcan with no chalk just to get blood moving as well.

Vulcan MMS
L3 x 2 x 12r
L6 x 3 x 8r

Tempo Bench 3030 to 135 x 2 x 10r

Blobbing

Monday, June 24, 2013

Logs all Painted Up

Week 2 Squatting and Hand Control

June 24, 2013
Noon

Well the guys are off to win their divisions at the arm wrestling Nationals this weekend. I'll give my elbows and shoulders a bit of a break yet and do some mild work tomorrow.

Hand work done between core sets.

1) Squat
WU to 385 x 3, 3, 3, 3, 5
Felt like I was good for a couple more but I got out of my groove on the 5th rep so I cut it there.

2) Oly Bar GM's
315 x 3 x 8r

RT Pull's
98 x 5
123 x 3
133 x 2
123 x 3 x 3r

Thumbless RT Iso's - Fingers
98 x 15s, 15s, 11s

2.5" Crusher HC Iso's - Palm
50 x 30s
70 x 30s

All Iso's were timed with the clock.

Thursday, June 20, 2013

Saxon Pinching and more Rehab

June 20, 2013
Noon

Second day back at some pinch as well as some more rehab. No hard pulling tonight. I think I'll just warm-up and let Matt and the group practice ready-go's with me.

Saxon Bar 2HP
155 x 3 x 3r
175 x 3
195 x 3 x 2r - Felt really strong

Puck Roller - UD
10# x 7, 4

Band Pressdowns
MM x 30

Rotator Band Work
Mini x 50 each way

Face Pulls
MM x 50

Tuesday, June 18, 2013

Some Bench & Rehab

June 18, 2013
Noon

Feeling beat to hell in my arms and shoulders from arm wrestling. I think I need to take it easy for a week or so and do some recouping.

Started doing some tempo bench press training today as well to see if that helps. I couldn't get all 35 of my reps due to pain though as well as having to stop my chins.

1a) Bench Press - 3030 Tempo
WU to 225 x 4, 3, 4, 4, 4

1b) Chins
BW x 1, 2, 3, 4, 4

2) TR Band Hammers
MM x 2 x 50r

3) Rotator Band Rotations
Mini x 50r each way

Monday, June 17, 2013

Week 1 Squats

June 17, 2013
Noon

Starting another cycle today. I'm leaving the bench and chins until tomorrow as I've got armwrestling practice tonight and I'll use the exercise as recovery to get the blood in there. Still feeling a tad beat up in the shoulder from last Thursdays big practice.

Squat
WU to 380 x 3, 3, 3, 3, 5
Slowed down a bit on the 5th but kept good posture. Stopped there to ensure I wouldn't have a bad rep.

Straight Bar GM's
315 x 5, 5, 8

Saturday, June 15, 2013

Finished the 12" Bar

Just needs some paint. Came out to 90#

Wednesday, June 12, 2013

Quick Pinch & Recovery Workout

June 12, 2013
Noon

Decided to try some 2HP again. I think this is the first time since probably March and the 195 felt heavy.

The puck roller really hit me in a good way so I think I'll start alternating it and my regular wrist roller.

Saxon Bar Pulls
155 x 2 x 3r
175 x 3
195 x 2

Puck Roller - UD Direction
10# x 3 hard sets

Band Hammers - One Arm - About 8" Choked - Immediate Drops
MM x 50-40-30-20-10

Tuesday, June 11, 2013

Rehab

June 11, 2013
Noon

Still feeling pretty beat up. To much for any chins anyways.

DB Bench Press - Very Slow Tempo
40e x 5 x 20r

2-3/8" Wrist Roller - Alt directions
55 x 10r

Monday, June 10, 2013

Squat Day

June 10, 2013
Noon

Feeling a bit tired. Left the bench alone to keep up the healing. Maybe do some volume with it tomorrow.

Squat
WU to 400 x 1

Squat with 2 minute breaks. Closer to 3 on the last couple of sets
250/260/270/280 x 10

Oly Bar GM's
225 x 10

Sunday, June 9, 2013

Working on a 12" Log Bar

Need to get a step bit or a smaller hole saw to make the holes for the handles to go through. Should finish it sometime this week.

Friday, June 7, 2013

Deadlifting Day

June 7, 2013
Before Supper

Still doing form work and stretching out the arms from last nights arm wrestling practice.

Deadlift
WU to 475

Deadlift vs Average Band
395 x 4 x 3r

SSB Squat - Fast and rock bottom to get the blood in there
215 x 2 x 10r

Wednesday, June 5, 2013

Log Pressing

June 5, 2013
Noon

Man I feel like crap today. Day 2 for this headache, very little sleep last night, stress from every direction and my arms are killing me. Bare bones today.

Log Bar Clean & Press Short Cycle -35r
160 x 5, 7, 7, 6, 5, 10 - push pressed some reps on the last set

Monday, June 3, 2013

WK 3 Squats and Bench

June 3, 2013
Noon

Thinking I might have to drop my bench back a bit to make gains. Who knows, maybe not. My right upper arm is all bruised to hell from Saturdays massage. Still better than that deep pain I was having. Something shitty I noticed as well I'm pretty much at the exact same spot as I was last year at this time with my bench, perhaps weaker. I find it really hard to make any kind of progress with it on top of the intensive AW training. I guess I've only got so much recovery time in me in my 40's.

1) Squat
WU to 395 x 1
245/255/265/275 x 10 w/120s rests

2) Bench Press - Pinkies touching rings
WU to 240 x 5, 5, 5, 5, 5, 5, 4 - fail on 5 :(

3) Band GM's
IW Strong x 3 x 15r

Friday, May 31, 2013

Quick ISG Workout

May 31, 2013
Evening

Did a quick ISG workout. Was really bugging my upper arm. Hopefully the massage tomorrow morning straightens things out.

ISG Gripping
5/3-7/3-7/4-7/5 x 8r
9/3-8/5-9/4 x 3r
6/2 x 70r/60r

ISG Pinch
4/1 x 10r

Some Pulls & Squats

May 31, 2013
Noon

My arm is freaking killing me today from last evenings armwrestling. I didn't really notice it until I hung some weight on it so I figured I'd strap up to give the biceps and grip a rest.

All pulls with my Westside Power Bar

1a) Deadlift
WU to 475

1b1) High Cable 2.5" Crusher Wrist Curls
50 x 5 x 15r
-clean reps with holds

1b2) 2-3/8" Wrist Roller
55 x 3

2) Deadlift vs Average Band
395 x 3 x 3r
-these felt way better than last week and I filmed the last set. Slowed down a bit on the 3rd rep so I stopped there.

3) SSB Squats
WU to 205 x 2 x 10r
-minimal rest and done as fast as possible. Went to the SSB to give my bicep a break as well.

Wednesday, May 29, 2013

Outdoors Pressing & Pulling

May 29, 2013
After Work

Couldn't (didn't want to) train at lunch due to the pouring rain. Let off in time for me to get some done after work. Feeling pretty damn beat up still from Mondays armwrestling so I didn't hit everything as a bunch more people are supposed to show up for tomorrows practice.

1) BB Clean & Strict Press - Short Cycle - 40r
95 x 8, 5
135 x 10, 10, 8, 10, 2
Experimented a bit on those last 8 and 10 rep sets. I definitely have more jam with a full pause rather than bouncing off of my lat load.

2) BB Row
185 x 3 x 15r

Monday, May 27, 2013

Hip Hinge Snatching



Played with doing some hip-hinge snatches.

Bar x a few
95# x 5 x 3r

Squats, Pressing and Arm-Wrestling

May 26, 2013
Noon

1) Squat
WU to 390 x 1
240/250/260/270 x 10, 120 sec rests

2) Bench Press
WU to 235 x 8, 6, 6, 5, 5, 5
- First 4 sets done narrow grip and the last 2 with the pinkies touching the rings.

No time for the GM's as I had to run to the door to receive my new bumper plates :D

Armwrestling again tonight at Matt's.

Saturday, May 25, 2013

Saturday Chins & Stuff

May 25, 2013
Noonish

1) Chins
BW x 1, 2, 3, 4
BW + 18# Chain (278) x 1, 2, 3, 3, 2+h, 1+20 Mississippi hold

2) 2.5" Crusher High Cable Hooks
50# x 20

3) 2-3/8" Wrist Roller - Flexion & Immediate Extension
65 x 1
75 x 1
90 x 1
105 x 2

Friday, May 24, 2013

W1 Pulls and Stuff

May 24, 2013
Noon

Grey and rainy day. Not feeling overly zippy and my hamstrings have been tender all week.

All pulls with my Westside Power Bar for a change.

1) Deadlift
WU to 475
Pull against an Average Band
395 x 3, 2+1

2) Squat
WU to 235 x 2 x 10r

3) Push-ups
BW x 45

Wednesday, May 22, 2013

It's Log!

May 22, 2013
Noon

First day out with the log bar this year and doing standing overhead work. Standing in the grass with the wind howling!

1) Short Cycle Log Clean and Press - Strict
155 x 7 x 5r

2) Log RDL's
155 x 3 x 15r

Tuesday, May 21, 2013

Quick Chins & Roller

May 21, 2013

Chins - Most in AW range
BW w/Clothes (257) x 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1+hold

2-3/8" Wrist Roller - F/E
65 x 5/5

Monday, May 20, 2013

Back to Cruel Phil - Week 1 Squats

May 20, 2013
Noonish

Sweat, sweat and more sweat. Back with Phil again getting my doses of reps and sweats.

1) Squat
385 x 1
Squats with 120 sec breaks. Last set was more like 180 or a bit more hahaha!
235/245/255/265 x 10

2) Bench Press - Medium Grip
With Manus 230 x 3 x 5r
Regular 230 x 5, 8, 5, 2

3) Cambered Bar GM's
85 x 5
135 x 5
225 x 5
315 x 3 x 5r

Sunday, May 19, 2013

Quick Pull-ups and Wrists

May 19, 2013
Noonish

Pull-ups
BW(256# w/clothes) x 1, 2, 3, 4, 5

Chins
BW x 5, 4, 3, 2, 1+hold

2-3/8" Wrist Roller F/E
55 x 6/6

Saturday, May 18, 2013

Pull Day

May 17, 2013
Noon

Well I wanted to see if I could get the 585 I missed the week before. Nope it was a travesty to try. I need to take it easy a bit and work my way back up. Going to get Phil back doing some programming for me as well. It's smart and it keeps me from being too aggressive.

I also ordered a set of Pendley Econo bumpers to keep practicing some of the Oly type lifts Phil was showing us last weekend as well as more standing overhead work. I'm thinking on Saturday I may fiddle around with the log bar but we'll see.

Deadlift
585 x f
545 x f - sucky day. I know I'm good for 585 if the stars are aligned. Felt damn close last weekend.

Pull-ups going up, Chins going down
BW x 1, 2, 3, 4, 5, 4, 3, 2, 1+a long hold

Elbow pits and biceps were feeling thrashed from arm wrestling. Took a lot of ibu after.

Tuesday, May 14, 2013

Arms are Beat to Crap!!

May 14, 2013
Noon

Week 9 of bench but I couldn't do nothing. Armwrestling practice last night has left me damn cooked. Neil just never wanted to stop and I should've halfway through. Oh well. Recover stronger :D

With bench I just worked up with a single of 290. It was supposed to be 2 x 3r but I'm beat up. Thought about hitting some reps with the slingshot but I figured I'd just stop here. I'll do a little band rehab and wrist roller work later.

Monday, May 13, 2013

BSing with a Couple Iron Radio Brutes

Had supper and a great bs session with Phil Stevens and Rob "Fortress" Fortney last night. Lots of info and laughs with them two.

Week 8 Squats

May 13, 2013
Noon


Just did my main exercise today as my legs are a bit pooped from attending Phil Stevens' strength seminar. I'll write more on it later. I've got arm-wrestling tonight as well.

405 x 1
435 x 2 x 2

Friday, May 10, 2013

Rolling

May 10, 2013
Noon

Just a quick wrist roller workout to get some blood in there to help with recovery and keep the workload up. Just getting ready to head north for the strength seminar. Looking forward to learning how to do proper cleans and push presses.

2-3/8" Wrist Roller - Minimal rests
F 45# x 3 x 5r
E 55# x 3 x 5r

Wednesday, May 8, 2013

Week 8 Press and Stuff

May 8, 2013
Noon

Last barbell workout prior to this weekends strength seminar with Phil Stevens. Looking forward to some immediate critique, corrections and suggestions. Pretty easy to insulate yourself when you only train in your basement lol.

Great armwrestling session on Monday! Wow I'm still feeling it a bit.

1) Bench Press - Fingers about 1-1.5" off if the smooth
275 x 2 x 3r - can come off of the lats a lot better

Added the original red slingshot. Long pause at the bottom of each rep.
275 x 3 x 6r

2) Pull-ups - Minimal rest, just shake out the arms. From the last set of 4 on I just worked AW range and paused on the bottoms.
BW(260) x 1, 2, 3, 4, 4, 4, 3, 2, 1, 1+long hold

Blob45 assists and holds x 6
Got up to a solid 3 count with the right.

I'm also thinking that the Ivanko chalk is better in my conditions over the Metolius Super Chalk. We'll see when it starts to get humid out though.

Monday, May 6, 2013

Week 7 - Squats

May 6, 2013
Noon

Felt good with this today. Last time I tried a single was maybe 5-7 months back and it was 465 for a single with a belt. Today I did two sets of three with basically 90% of that without a belt or wraps and losing close to 20# in the last few weeks.

1) Squat NNN
415 x 2 x 3r

2) Paused Squat NNN
295 x 2 x 3r

Blob 45 Assists and Holds x 6

Sunday, May 5, 2013

Another Lazy Sunday

May 5, 2013
Afternoon

Just getting some work in. I'll probably do some gripper work this evening.

1) Pull-ups - Strict
BW x 1, 2, 3, 4, 3, 2, 2, 3, 2, 1, 1, 1+hold - Very minimal rests

2) 2-3/8" Wrist Roller
F 45# x 7, 4, 3
E 45# x 3 x 10r

Saturday, May 4, 2013

Light Press, Assistance & Putzing

May 4, 2013
Noonish

Well had my preworkout, waited for it to kick in, went downstairs then found the basement frigging flooded. Trap fell off of the tub drain so there was at least 1-2 showers worth of water on the floor. Got it fixed and cleaned up and a little less motivated went into my workout.

Hands and wrists were kinda pooped today so I backed off a bit.

1a) Bench Press - Narrow Grip
200 x 2 x 10r

1b) 1 Arm Axle Rows
123 x 2, 5, 5, 5

2a) Band Pressdowns
MM x 4 x 20r

2b) Chins
BW x 3, +18# x 3, 2, 1+long hold, BW x 4

3) 2-3/8" DB Thumbless Holds
105 x 8s - Too pooped

4) 2-3/8" Wrist Roller - Thumbless - F/E
35# x 6/12

Friday, May 3, 2013

Week 7 Pulls

May 3, 2013
Noonish

Ended up working through lunch so I got a bit of a late start on today's workout. Played around and did a bunch of lift and holds with my new 40# blob that I got off Cannon. Pooped my hands enough that I couldn't double overhand lift my 415# when I went past there on my warm-ups so I did 465# with an alternate grip then I just strapped up.

Had a couple epiphanies last night at practice as well with the help of everyone there. Finding a technique for me that I can at least challenge these guys a bit so she's going good. Did that after a 14 hour workday as well so that's all right.

Left the rows out as I wanted to get back to work and mentally I was fading.

Did blob lifts between all sets of bb work.

1) Deadlift
505 x 1 x 2r
420 x 3 x 3r - 120 second rests

2) Power Shrugs
390 x 2 x 5r

3) SLDL
265 x 1 x 10r

4) 2-3/8" Wrist Roller
F - 35# x 10, 5
E - 55# x 10, 5

Wednesday, May 1, 2013

Louis Cyr - English Teaser

Wrist Roller Construction & Use

Week 7 Pressing

May 1, 2013
Noon

Regular benching sure feels weak without carbs in my system. I may have to restructure my sequencing a bit and put the heavier pressing on Saturday and the lighter stuff mid week. I'm also thinking about narrowing up my grip again. Close grip pressing feels really strong. I was also able to do DB incline pressing for the first time in ages today. Those trigger point massages are leaving me feeling more pain free and mobile than I've been in ages. It'll be interesting to see how it'll affect my squats and pulls once I start getting my legs done a couple of times.

1) Bench Press
265 x 2 x 5r

2) Narrow Grip Bench Press
235 x 2 x 5r

3) Incline DB Press
85 x 2 x 10r

4) 2-3/8" Wrist Roller - F/E
35# x 5/10, 5/10

Tuesday, April 30, 2013

Rollin'


More roller work.

2-3/8" Wrist Roller
Flexion 25# x 10, 5
Extensors 25# x 20, 10

Monday, April 29, 2013

Wrist Rolling

Thinking about doing some daily or almost daily wrist roller training with different volumes but the same weight. It should Popeye my arms a bit, increase their work capacity, speed recovery and grow up my thumb pads even more for arm wrestling. That's my theory at least. Time to test it.

2-3/8" Wrist Roller - F/E
25# x 5/15 - fairly easy. Really feel the extensor direction in my thumbpads.

Squats & Chins

April 29, 2013
Noon

1) Squat - NNN
395 x 2 x 3r

2) Paused Squats - NNN
290 x 2 x 3r

Chins done between squat sets
BW & Clothes 263# x 1, 2, 3, 4
+18# Chain 281# x 1, 2, 1, 2, 1, 2

Matt Mask v Mark Harrison Pull In The Park 2013

Sunday, April 28, 2013

Quick ISG Workout

April 28, 2013
Evening

1) ISG Grip
5/3 x 8
7/3 x 8
7/4 x 8
7/5 x 8
9/3 x 8
8/5 x 3 x 8

2) ISG Pinch
4/2 x 3 x 10r

Light Press & Assistance

April 28, 2013
Noonish

Well I got skunked yesterday but I wouldn't expect anything different with my first time competing with armwrestling. The good news is I felt more refreshed and better than I have in ages for today's workout lol!

1a) Bench Press
195 x 2 x 10r

1b) 1-Arm Axle Rows
123 x 1, 5, 5, 8

2a) Pushdowns
110 x 2 x 10r

2b) Blobbing

3) Tate Press
40e x 2 x 18r

4) 2-3/8" Wrist Roller - F/E
25 x 8/15

Thursday, April 25, 2013

Week 6 - Deadlifts

April 25, 2013
Noon

Just kept it to my core lift today as I've got to arm-wrestle and at least put up a fight for last place on Saturday lol! Worked on my set-up a bit this workout as well. All lifts up to and including 415# done double overhand and the 475# lifts and latter were done with a hook grip.

1) Deadlift
475 x 2
390 x 3 x 3r - 120 second rests

Tuesday, April 23, 2013

Week 6 - Bench

April 23, 2013
Noon

Just another quick one. Arms are feeling a bit beat up and I've got another appointment with the trigger point guy after work today but I'll have to let him know I don't want to get too beat up today lol.

1) Bench Press
255 x 2 x 5r

2) CG Bench Press
225 x 2 x 5r

AW Rehab stuff with the MM band for 50 rep sets; back-pressure, pronation and supination.

Monday, April 22, 2013

Week 5 - Squatting

April 22, 2013
Noon

1) Squats - NNN
375 x 2 x 5r

2) Paused Squats - NNN
285 x 2 x 5r

Blobbing

Sunday, April 21, 2013

AW and some ISG Work

April 21, 2013
Evening

Armwrestling practice the some grip work later at home.

1) ISG Grip
5/3 x 15
7/3 x 12
7/4 x 12
7/5 x 8
9/3 x 2 x 8r
8/5 x 8

2) ISG Pinch
4/1 x 5 x 20r

Saturday, April 20, 2013

Light Bench and Assistance

April 20, 2013
Noonish

Light day and forcing a bunch of blood into the arms to aid with recovery.

1) Bench Press
195 x 2 x 10r

2) Pushdowns
110 x 2 x 8r

3a) Tate Press
40e x 2 x 15r

3b) Band Hammers
MM x 45, 50

4) 2-3/8" Wrist Roller - F/E
25 x 6/10

Friday, April 19, 2013

Ghoulunatics-King Of The Undead

Pull Day - Week 5

April 19, 2013
Noon

Deadlifts week 5. Pulls felt good but the pipes were feeling a little shot from last nights armwrestling plus I'm still a bit beat up from the trigger point massage.

All sets were done with 2 minutes or less rest. I also went double overhand during my pull warmups to 415 again but it was tough today. Strapped up after that. No belt for anything as usual.

1) CV Deadlifts
450 x 3 x 3r
365 x 3 x 3r

2) Power Shrugs
335 x 3 x 5r

3) SLDL
255 x 10r

4) Bent Rows
245 x 2 x 10r

Left out the pulldowns to give my braich's a rest.

Thursday, April 18, 2013

Ghost B.C. - Year Zero (Censored)

Here's the censored version. Look up the other if you'd like. Fantastic music!

Wednesday, April 17, 2013

Press Day & Braich Pain

April 17, 2013
Noon

Wow my forearms and braich's are smashed to begeezus. It's hard to see with the tats but the bugger bruised me up a bit haha! Oh well, hopefully in a few more sessions I'll be all limbered up and it won't be so bad. Made it tricky for bench though as gripping the bar was tough and as soon as my sets were done the pain would sear through my elbows.

Week 5
1) Bench Press
245 x 2 x 5r

2) CG Paused Bench Press
215 x 2 x 5r - Very easy

3) Seated Bradford Press
105 x 3 x 12r

I'll do the Devon rehab/prehab later to get some blood flow going as well. I think tomorrow is going to be a freaking tough AW practice.

Tuesday, April 16, 2013

Some ISG Grip, Pinch & Massage Pain

April 16, 2013
Afternoon

ISG
5/3 x 15
7/3 x 15
7/4 x 15
7/5 x 8
9/3 x 2 x 8r

ISG Pinch
3/1 x 5 x 20r

Went to Matt and Fraser's sport massage/trigger specialist. Damn that hurt but at least I didn't I didn't get him to back off hahaha! Said my pain tolerance is high and damn the muscles were bound up. Pretty good for a computer jockey. One hour on just the forearms. Booked another session for next week and will probably keep it up for awhile.

Monday, April 15, 2013

Squats and Blob Iso's

April 15, 2013
Noon

Took a video today just because. I'm in week 4 of 10 on the squat program and about 5 weeks in on the diet.

1) Squat - NNN
355 x 2 x 5r

2) Paused Squats - NNN
280 x 2 x 5r

Blob50 Iso's between sets.

Saturday, April 13, 2013

Light Press and Assistance

April 13, 2013
Noon

1) Bench Press
190 x 2 x 10r

2) Pushdowns
105 x 2 x 10r

3) Tate Press
40e x 2 x 12r

Stuff between primary work

- DO Axle Sumo Deads
123 x 5
213 x 3
263 x 3 x 3r - long holds at top

- Multi Grip Bar Top Hammer Curls
70 x 15

- DB Twist in Lock
35 x 50

- 2-3/8" Wrist Roller
45 x 3 EW

Thursday, April 11, 2013

Pull Day

April 11, 2013
Before Supper

Well there goes week 4 of this program and off to another wave up and a peak around mid June. No belt again as usual. I also went double overhand again up to 415 with the deads and all other lifts. I also went back to an alternate grip with the rest of my pulls as my supination is improving. Need to file off some callouses again though. I think I was close to ripping them off again.
I also left the V-grip Pulldowns out as well to give myself a bit more healing for armwrestling practice tomorrow. I think I'll toss some extra back work in on squat days as well.

1) Deadlift
505 x 1 x 2r
420 x 5 x 3r - 90 second rests

2) Coan SLDL
250 x 10

3) Coan Rows
245 x 10, 8

4) Wrist Thingy Pronations w/Manus
25 x 50r

Wednesday, April 10, 2013

Enough Arms for Today

April 10, 2013
Before Supper

All slathered up with a belly full of BCAA's and ibuprofen again.

1) One Arm Lock Iso's on Rings
BW x 3 x 20s

2) EZ Preacher Curls - Full ROM
65 x 12, 10
115 x 5
125 x 3
135 x 2

3) 90' DB Conc Hammer Curls w/Manus
40 x 2 x 12r

4) EZ Reverse Preacher Curls - Full ROM
65 x 3 x 12r

5) OH Cable Wrist Curls w/2.5" Crusher
50 x 20

I was going to do a bit more but I was starting to feel niggly.

Lunchtime Pressing

April 10, 2013
Noonish

I received my Armaid self massager yesterday and after about 10 total minutes split between two sessions yesterday my arms are thrashed! Going to have to heal and keep at 'er. Obviously a lot of adhesions in there.

Still a bit to ouched to clean the dumbbell's for my incline pressing so I left it out. Overall my pressing felt pretty easy today, especially the close grip. Changed up the shoulder work a bit as well. I really like how the Bradford's hit the shoulders and should incorporate them more often.

If I'm game I'll probably do some light-recovery arm wrestling focused stuff tonight just to get the blood flowing. I think Friday's practice is going to be an ass kicker.

1) Bench Press
230 x 2 x 8r

2) Close Grip Bench Press
205 x 2 x 8r

3) Seated Bradford Press
95 x 15, 12

4) Face Pulls
MM x 2 x 25r

Monday, April 8, 2013

Squats and a Little Grip

April 8, 2013
Noon

Another nice and quick one. Right index is still gimped from I think almost 3 weeks ago. Tried grippers today for the first time in quite a while as well. I think I'll stick to some rep work until I heal up. I also did a bit of forearm work to get some blood in there. Apparently I hit them pretty good with Saturdays Iso's. Became very apparent when I got into position for squatting.

1) Squats - NNN
335 x 2 x 5r

2) Paused Squats - NNN
275 x 2 x 5r

Did a bit of gripper work between sets and finished off with:

DB Wrist Curls w/Manus
40 x 2 x 50r

Climber Curl Ext
10 x 2 x 35r

Saturday, April 6, 2013

Press Assistance and a Little Pinch

April 6, 2013
Noonish

No warmups shown

1) Bench Press
185 x 2 x 10r

2) Pushdowns
105 x 3 x 8r

3) EZ Preacher Curls - Full ROM
115 x 2 x 8r

4) EZ Reverse Preacher Curls - Full ROM
65 x 2 x 15r

Did a bunch of blobexxe loads to my bench and loose pinching two 35's between sets.

Friday, April 5, 2013

Pull Day

April 5, 2013
Noon

Took a bit over an hour today as I did a quick video showing the wrist-finger iso's. As usual everything was no belt. Dropped the weight on the pulldowns to get stricter. Didn't do the DB rows as my shoulder was feeling a bit iffey. Pulls were done double overhand up to 405 with a nice hold then I strapped up. Supination is getting better, more so in the left I've noticed as I was giving it more attention. Time to smarten up and get both arms evened up.

No warmups shown

1a) Deadlift
475 x 1 x 2r
390 x 6 x 3r - 90 second rests

1b) 2-3/8" DB wrist/finger Iso's - Thumbless
105 x 1, 6s, 12s, 12s, 12s

2) Coan SLDL
245 x 10 - Nice hammy pump

3) Coan BB Row
245 x 2 x 8r

4) V-Grip Pulldowns
175 x 10, 8 - BB Style

Wednesday, April 3, 2013

Pressing and Pain

April 3, 2013
Noon

Ouch!! Damn elbows are shot from last nights pulling. Couldn't even clean the dumbbell's for the incline pressing and to much pain keeping them locked out for the laterals. Tomorrow I'll do some armwrestling specific rehab and be all ready to go for next week. Slathered in Icy-hot with a belly full of ibuprofen now though.

No warmups shown

1) Bench Press
225 x 2 x 8r

2) Narrow Grip Bench Press
195 x 2 x 8r

3) Band Hammer/Pressdown Superset
MM x 50/35

Monday, April 1, 2013

Squats and Stuff

April 1, 2013
Noon

Still enjoying these short workouts. I'm noticing my body temp gets up quicker and my rest period between sets needs to be a tad longer without carbs.

The squats felt great. Went straight to depth with zero tightness which is great. Probably another good indicator I'm on better track with recovery, programming, nutrition, etc.

I've also been doing some wrist work etc. while watching tv and such that's not logged here as well as getting table time twice a week.

No warm ups shown.

1) Squats - NNN
315 x 2 x 8r

2) Paused Squats - NNN
270 x 2 x 5r

Grip between squat sets

1) RT Thumbless Standing Wrist Iso
100# x 4 x 6s

2) Blob training

Saturday, March 30, 2013

Light Bench, Assistance & AW Stuff

March 30, 2013
After Lunch

Looking forward to my first carb night tonight and I'm down about 10# now. In armwrestling training having a group this damn tough to train with will pay dividends. I'm still undecided whether or not to compete in late April...maybe.

1) Bench Press
185 x 2 x 10r

2) Pressdowns
105 x 2 x 8r

Left the skullcrushers out as the negative was bothering my elbow to much after doing the armwrestling last night.

3) Backhand Towel Curls/Pronations
25 x 20r
30 x 2 x 20r

4) Wrist Strengthener - Ulnar Dev Iso's
10 x 25s, 25s, 23s/25s

Piddled around a little with David's lock and loads...wow there's a lot of torque! I think I'll leave this for more mid-week between armwrestling practice sessions. I think it'd be great if you weren't getting the table time but right now at twice a week I need to spend my time away from the table more focused on recovery I think.

Thursday, March 28, 2013

W2 Pull Day

March 28, 2013
Before Supper

I can sure feel the lack of carbs. Almost feels like working out with a cold. Just a bit weaker and a helluva lot sweatier hahaha! No grip today due to my finger being jacked up. Went double overhand on the deads up to 405 and held for a bit on top. After that I strapped up.

No warmups shown

1) Deadlift
450 x 1 x 2r

2) Deadlift - 90 second rests
365 x 8 x 3r

3) SLDL - Coan Style
240 x 10

4) Bent Rows - Coan Style
240 x 2 x 10r

5) V Grip Pulldowns
200 x 2 x 8r

6) DB Rows
125 x 10

Wednesday, March 27, 2013

Re-evaluation Day

March 27, 2013

Well last week I started the Carb Night diet and also the standard Ed Coan program so I could start getting some work back in with a bit less volume than I was hitting.

I fired it up based on 100% of my 1RM last Thursday for press day and it was tough. Today I went back at it as it was supposed to be a repeat of last week but I just didn't have the gas/strength to even hit my reps from last week. Right around now my body should be converting to burning ketones so I think during this switch, lack of sleep, stress, etc. really made itself known today.

Thinking more about it I've got to many things working against me to make the progress as laid out using 100%. Caloric deficit, still stressed, no carbs, no PED's, etc. From here on I'll go with using 90% of my 1RM. This should still put 5# on my bench, etc. and be a lot more reasonable in this state.

No grip due to jacking up my finger the other day but I may do some AW stuff later.

Only showing work sets

1) Bench Press
235 x 8+1r
225 x 9

2) CG Bench Press
205 x 7
185 x 10

3) Incline DB Press
80e x 2 x 8r

4) Side Laterals
25e x 12, 10

5) Front Plate Raise
45 x 12, 12

Lifting Seminar - May 11-12

Monday, March 25, 2013

Squats and Hubbing

March 25, 2013
Noon

Another quick workout with this carb restriction. Sure makes a dude sweat a lot lol! Looking forward to getting back to some arm wrestling training tonight with the guys as it's been about 6 weeks or so. I was going to do some axle but left it out due to pulling later.

Just showing work sets.

1) Squats - NNN
300 x 2 x 8r

2) Paused Squats - NNN
265 x 2 x 5r

I was going to do some abs but they goy hit doing something else already and are a bit tender :)

I also did a couple submissions for the World of Grip forum; 45 hub curl with my back on the wall and 45 hub hold for time.



Saturday, March 23, 2013

Bench Assistance Day

March 23, 2013
Afternoon

1) Bench Press
200 x 2 x 10r

2) Tricep Pushdowns
100 x 2 x 10r

3) Oly Bar Skull Crushers
95 x 7, 8

4) EZ Preacher Curls
115 x 8, 7

Grip done between other sets

Choked grippers x 4

MMS plus Overcrush x 3

45 Hub Curls

Friday, March 22, 2013

Pull and Assistance Work

March 22, 2013
Before Supper

Did a bunch of chest and arm stretching to help my supination ROM. I'll probably stop mentioning it as it'll be daily work. Today was also day two without carbs and feeling good. Seeing a couple pounds of water drop so far.

With my pulls and stuff I intended on strapping up to not impede my supination progress and recovery. Instead I did all of my pulls double overhand with the exception if the second 420 pull I did with a hook. Other than those I strapped up. Doing the chin style pulldowns I could feel it in my wrists a lot so I think I'll switch to the V-bar for a neutral grip next time.

I also changed my deadlift stance a bit by narrowing it and straightening my feet some. Felt good.

I left grip out today as well and will probably hit some gripper and blob work tomorrow.

No warmups shown and did everything in less than an hour. Feel great!

1) CV Deadlift - Beltless and DO
420 x 1 x 2r

2) CV Deadlift - Beltless, DO and 90s rests
335 x 8 x 3r

3) Coan Style SLDL Standing on a Plate
235 x 1 x 10r

4) Coan Style BB Rows Standing on a Plate
235 x 2 x 10r

5) Underhand Grip Pulldowns
200 x 2 x 8r

6) DB Rows
125 x 1 x 8r

Thursday, March 21, 2013

First Day Back

March 21, 2013
Before Supper

Well today's my first workout since getting back from Tucson. I really enjoy the sights and food down there but even more memorable are the great people located there and that come to Aaron's comps. If you are ever thinking of travelling for a comp this is definitely a good one to hit.

I'm also shifting gears again. I've just got to much fat and stress to continue like I have been. Carb Night has begun as well as some more truncated workouts. In general I'm looking to either maintain or hopefully get a tad stronger during this cut of 35-40#.

My stats as of now:
Bodyweight - 272#
Blood Pressure - 115/73
Heart Rate - 70 bpm

1) Bench Press - Warm up and then
235 x 2 x 10r

2) Narrow Grip Bench
210 x 8, 6

3) Incline DB Press
80e x 2 x 8r

Pinch done between presses

2HP Euro 48mm w/new grip
54 x 8
104 x 5
154 x 2
174 x 1
184 x f
154 x 4 x 3r

TTK Mini Reps for Time - 40mm - 60s Rests
10# x 5 x 6s

I'll try a wider grip next time and see how it feels as it was feeling good when Aaron and I were putzing around and I got some good tutoring.

I've also been doing some stretching to help my really poor ROM based on Jedd's suggestions. I'm thinking a little flexibility is going to help me immensely.

Sunday, March 10, 2013

Last Workout before the Comp.

March 10, 2013
Afternoon

1a) Back Squat - NNN - Paused
45 x 4, 5, 5
135 x 3
225 x 2
315 x 1
365 x 1
405 x 3 x 1r
IT band was really tight from my hip down on the right leg. I'll have to get rolling.

1b) Euro 2HP
54 x 10
104 x 3
154 x 2
174 x 1
184 x 1
194 x h, just shy of lockout
174 x 5, 4
Monkeyed with the chalk on the implement before the 194 attempts. I should've left it alone.

2a) Bench Press
45 x 8
135 x 5
225 x 2
265 x 4 x 3r, 5

2b) 2" V-Bar
115 x 3
170 x 1
180 x 1
190 x 1 - Easy Peasy

3) Blobexxe Bench Loads
41 x 2
43.2 x 2
46 x h/1, almost/h

4a) TTK Mini-reps at 40mm
10 x 30

4b) High Cable AW Wrist Curls
35 x 25

Thursday, March 7, 2013

Wednesday, March 6, 2013

Squats and Grip Stuff

March 6, 2013
Before Supper

Huge stress. Nuff said.

1a) Squat - 2 min between sets
45 x 5, 4
135 x 3
235 x 10
265 x 10
Add Spud belt. Back was getting tight.
285 x 10

1b) Choked Grippers + O/C - 5 x 1r

2a) AG Axle Deadlifts
Sumo 213 x 5
Sumo 303 x 5
Sumo 393 x 5
CV 393 x 5
Sumo 393 x 5

2b) MMS Gripper + O/C - 5 x 1r

3) DB Bench Press
65e x 2 x 20r