Tuesday, February 26, 2013

Sherwood Park Crossfit Workout

February 26, 2013
Before Supper

Worked out at the Sherwood Park Crossfit facility. Very accommodating and looking to grow their equipment catalogue to contain more strongman, etc. stuff. Looking to be a damn good facility. I still find it strange to train with anyone around though. Probably good to get out of the basement sometimes lol.

1a) Back Squat - NNN
395 x 3 x 1r
230 x 4 x 10r

1b) Grippers
Choked x 5 or 6 x 1r - Slammed and easy.
MMS & O/C x 5 x 1r

2) Speed Deadlifts - 1 min between sets - DO grip
365 x 8 x 2r

3) Strict Standing OH BB Press
170 x 4 x 3r, 7r

4) Poundstone Curls
45 x 35, Rev 20, Rev 15

5) KB Facepulls
2 x 16kg x 3 x 10r

6) BB GM's
135 x 15 - Tired of it rolling around in my neck

Saturday, February 23, 2013

Day One - Squat Cycle

February 23, 2013
Before Supper

Well today was my first core workout in over a week due to being sick (which is still lingering around). This is also the first day in a six week squat cycle that Phil laid out. Lots of volume over the week. I think it'll count as GPP.

I left out the curls as I catch lots with my armwrestling focus stuff and my freaking tri's were pumped to hell from the DB pressing so I forgo the skullcrushers.

1a) Back Squat - NNN - Less than 2min between sets
230 x 10
255 x 10
280 x 10

1b) Euro 2HP
54 x 10
104 x 5
154 x 2
174 x 1
184 x 1
164 x 3 x 5r

2) Deadlift w/straps
390 x 10, 7, 3

3) Ring Rows
BW x 3 x 8r

4) DB Bench Press - BB Reps (slow ecc, feel the muscle), less than 2min between sets
65e x 20, 15, 10, 8

A bit of blob work in there too.

Friday, February 22, 2013

Putzing around

February 21, 2013
During the day

Did a bunch of higher rep curls with the Manus grips, wrist curls with the Red Rafter and a bunch of sledge levering. I also watched one of Aaron's vids where he was doing some supination work with a sledge so I gave it a try as well. Probably my biggest highlight is that after all of this during the day I headed downstairs and did strict dumbbell curls 3 x 3 with 65# which I'm pretty happy with as I've only really been curling for a bit



Wednesday, February 20, 2013

Oogy Gripping

February 20, 2013
Before Supper

Decided to give a bit of grip a go so I don't fall to far behind in my comp. training. Still pretty sick. I can move around all right but my sinus' are jammed right up and I've got some pretty reduced oxygen uptake.

Been doing Terminator handle wrist curls, curls with Manus grips and Rafter pinch wrist curls x a crapload the last couple of days. Figure it does me good and doesn't require me to be to sharp to perform.

1) CV DO Axle Deads
123 x 5
213 x 3
263 x 3 x 5r
293 x 1

2) IM Hub
40 x 3
45 x 1
50 x 1
55 x 1/-
60 x h/h

3) Homemade TTK
7.5 x 4 x 12r

4) 2" V-Bar Hammer Curls 2 x 8r

5) 2" V-Bar Standing Wrist Curls - Nonstop 50-30-20

Monday, February 18, 2013

No wind to squat

February 18, 2013
Afternoon

Still bagged with this cold. Didn't end up doing my Friday workout last week because of it. I thought I'd try a grip workout yesterday and my pinch at 65% was barely moveable. Today I thought I'd try to workout and at my first set of 10 in squats with relatively light weight I was absolutely gassed. I'll give it another day or so I guess. This freaking sucks!

Thursday, February 14, 2013

Sick Pressing and Pulls Bro

February 14, 2013
Noon

Freaking sick from being out in the extreme winds and snow yesterday. Taking it a bit easy as I got sick sweats with the first set and even as I type this my head feels like it's going to pop. Might fart around with the blob a bit later and do some chins but we'll see.

1a) Seated BB Shoulder Press
45 x 8, 5
95 x 3
145 x 1
175 x 1
190 x 1
155 x 10, 8

1b) CV DO Axle Pulls
123 x 3
213 x 3
258 x 3 x 5r
293 x 1


Edit: Went downstairs after supper for a bit of work. Still oogy and have an ear infection starting.

DB Concentration Curls w/Manus Grips
35 x 4 x 20r

Tuesday, February 12, 2013

Squats, Pulls and Some Grip

February 12, 2013
Before Supper

Low back's a little tired these past couple of days. Need to spend some time in the inversion table. I've also set up and started to do some strict pull-ups with the goal being 10 nice and clean ones by the summer, I think this is a pretty good goal without losing weight as I'm about 277-280# right now of mainly belly.

Squats felt good so I went for a triple rather than a double and I hit the stinking safety chain at the bottom but I persevered and completed the set. Pulls were feeling week and slow so I stopped after 3 sets of reps. I also did the last set sumo just for a change and wow I could feel it in my hammies.

1) Squat - NNN
45 x 5, 4
135 x 3
225 x 2
315 x 1
365 x 1
420 x 3

2) Deadlift - As always DO up to and including 405 then I threw on straps as I was doing grip work
135 x 3
225 x 2
315 x 1
405 x 1
460 x 2 x 3r Sumo x 3r

Grip work done between core sets.

Chokered grippers after warm-up
Right
IM3 x 1
GHP7
@15.5 x 1
@16.8 x 1
@18.1 x 1
@20.5 x 2 x 1r

Left
IM3
@13.5 x 4 x 1r
@16.6 x 2 x 1r

MMS OC
GHP5 x 3 x 1r

Bench Load Blobexxe
41# x 3/2, 2/1

Saturday, February 9, 2013

Catch Up Upper Body

February 9, 2013
Evening - 8:30ish start

1) Bench Press - Pause 1st Reps
45 x 8, 5
135 x 3
185 x 2
225 x 1
275 x 5 x 3r
Elbow was feeling niggley but strong. Felt like I was good for 6+ reps on the last set but just stuck to the program.

2) DB Row - Strapped up, gave the hands a break
125 x 3 x 10r

Between the first 5 warm up sets I played with my blobexxe which ends up weighing about 33.6# with the steel shot. I was doing lifts and holds to failure, switching back and forth 3-4 times between each set. I'll grab some ready-rod and add some plates to it to add some more weight and difficulty. I think it could be made quite challenging or reasonably easy for a medley item in grip comps.

Friday, February 8, 2013

Legs and some Grip

February 8, 2013
Before Supper

Left the upper body stuff until tomorrow.

1) Squat - Add belt for work sets
45 x 5, 4
135 x 3
225 x 2
315 x 1
Add belt - Still feels really weird to wear until my last couple of reps.
365 x 1
420 x 5 x 1r

2) Paused Squats - NNN
325 x 5 x 3r

Grip stuff between the core work sets.

1) Euro 2HP - Don't touch the floor with each rep
54 x 10
104 x 5
154 x 2
174 x 1
184 x 1
159 x 3 x 5r

2) Blob50 Ramp x 2 x 5r

3) 2" V-Bar
115 x 3
165 x 5 x 3r

4) Ninja Gripper

Wednesday, February 6, 2013

Upper Body Day

February 6, 2013
Noon

1a) Seated BB Shoulder Press
45 x 8, 5
95 x 3
145 x 2
175 x 1
190 x 1
150 x 5 x 7r

1b.1) CV DO Axle Pulls - First time trying these CV and guess what? They felt good!
123 x 5
213 x 3
253 x 5 x 3r
293 x 1

1b.2) Hammer Conc. Curls w/Manus Grip
35 x 2 x 20r

Before Supper

1) DB Bench Press - Slow and Controlled. BB style.
40e x 10
80e x 10
95e x 2 x 10r

2) Seated EZ Bar Curls
115 x 6 - These felt really good but as soon as I set the bar down something was jacked in my back around the kidney area. Shut 'em down and be a bit gentle to finish off.

3) Band Pressdowns
MM x 25, 18 - Very pumped

4) Homemade TTK
5# x 15
7.5# x 3 x 8r

Monday, February 4, 2013

Squats and Pulls

February 4, 2013
Before Supper

Used my camber bar for squats to give my elbows a break. I could feel it hitting my obliques a bit harder for sure. Overall I was feeling sleepy today and it showed up in my missed pulls, right above the knees. Alternate grip miss on the first one, taped up for a hook grip and missed the second. I think I'll knock them back to say 535 or so next week and just hit a decent percentage seeings as how close I was working to my 1RM especially after squatting and volume pulls. My ass was also cramping and hit freaking hard with those 20 rep squat sets so I only did two and dropped the SLDL finisher again. Tomorrow I think I'll begin Pavel's pull-up program going 5 on, one off lineal progression wave.

1) Camber Squat - NNN
85 x 5, 4
135 x 3
225 x 2
315 x 1
365 x 1
415 x 2

2) Deadlift
135 x 3
225 x 2
315 x 1
405 x 1
455 x 5 x 3r
495 x 1
555 x F, F

3) Camber High Box Squat - NNN
225 x 2 x 20r

Grip between the last squat sets

Blob50 Ramp Pulls x 2, +2.5# x 3, 3

Ninja Gripper :)

Saturday, February 2, 2013

Friday, February 1, 2013

Squats, Bench and Some Grip

February 1, 2013
Before Supper

Well I cut the upright rows out. My shoulders have been feeling gimpy all week since so I decided I liked the look of what Phil was doing for some volume work on Thursday and gave it a go for assistance work; one arm at a time strict hammer curl to shoulder press for max reps in 10 minutes. Damn fun! I also noticed I'm 6 weeks out of the grip comp. so I think Sunday will be my last armwrestling practice until the comp's done so I can focus on the grip events. I'm also thinking a belt does nothing for me other than bugger me up. I truly feel stronger without it and just use my immense gut :)

1) Squats
45 x 5, 4
135 x 3
225 x 2
315 x 1
Add Belt
365 x 1
415 x 5 x 1r

2) Paused Squats - NNN - Sat right at the very bottom
320 x 5 x 3r

3) Bench Press - Pause initial reps
45 x 7
135 x 5
185 x 3
225 x 1
270 x 5 x 3r

4) Seated 1 Arm Strict Hammer Curl to Shoulder Press in 10 Minutes
35# x 44r - Delts are wicked pumped

Grip work done among the core work sets.

1) Euro 2HP
54 x 1
104 x 5
154 x 3
174 x 1
184 x 1
154 x 3 x 5r - Just barely touched the floor with each rep.

2) Blob50 Ramp Pulls x 3, 3, 5

3) 2" V-Bar - Full controlled lifts
115 x 3
160 x 5 x 3r

Arizona Cactus Grip Shootout VI


Arizona Cactus Grip Shootout VI

Grip Strength Competition

Date: March 16th, 2012

Start Time: Events start at 11am. 10:30am rules.
Weigh-ins begin at 9:30am for those interested in having their performance listed in All-time lists for their weight class.
Current NAGSA Men's recognized weight classes are: 59kg, 66kg, 74kg, 83kg, 93kg, 105kg, 120kg, 120kg+.
Women's classes: 47kg, 52Kg, 57kg, 63kg, 72kg, 84kg, 84kg+.
(Weight classes will not be contested divisions for this comp)

Location:
3006 E. Waverly St.
Tucson, AZ

Sponsors:
Jason Steeves

Divisions:
Novice Men
Open Men
Ladies

Events:
Scored according to the North American Grip Sport Association rules.
  1. Rated Hand Grippers
    • 4 attempts NOT rising bar
    • Parallel Set
  2. 2 Hand Pinch DL
    • 4 attempts
    • Rising bar
    • All widths available
  3. Double Overhand Axle DL
    • 4 attempts
    • Rising bar
    • For Max Weight - Sumo or Conventional
  4. TBD
    • 4 attempts
Link to Entry Form: AZ Grip Shootout VI