Thursday, March 31, 2016

D2B2 - Bench

March 31, 2016
Noonish

D2B2 Bench. My body is freaking busting apart!!! First workset on bench and my left medial delt (which has been bugging me for a few months) gave me a good zap. Fhaak!!! Maybe just hit it again after a relax period.

Maybe some grip but body workouts until this time next week. Next Thursday and Friday I'll do very light (70% working weights and volumes) to keep my groove and begin another cycle after that.

Reverse Grip Bench
45 x 3 x 10r
135 x 5
185 x 3
225 x 3
255 x 2
285 x 5....

YTWL's x 4 x 5r

Wednesday, March 30, 2016

D1B2 - Squat

March 30, 2016
Before Supper

D1B2 Squat. Changing up my technique to try what Max Aita was cuing on Supertraining; knees forward, weight midfoot, and trying the Oly shoes again.

Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 2
365 x 5, 5, 3 - dammit! Bottom of the 3rd rep on the eccentric I felt a little twist to the right and whammy. Zapped that niggled spot on my right hip again.

I'll call 'er here. Maybe take a deload next week and hopefully come back better.


MMS Grippers
Warm-up
IM2.5(125#)
1 x 5r + 3sec o/c last rep
3 x 3r + 5sec o/c last rep

Mini-clicks
GHP5(112#) 1 x 35r

Sunday, March 27, 2016

Some Grip

videoMarch 27, 2016
Afternoon

First day working with my wrist wrench knock-off. Unaltered PVC and no chalk.

WW Deads - Plate Weight
25 x 2 x 5r
35/45/50/55 x 5
60 x 1+1h/4+1h
47.5 x 2 x 10r

Euro Sup Tips x 3 x 5r

Saturday, March 26, 2016

D4B1 - Press

March 26, 2016
Before Supper

D4B1 Press. 60 second rests for everything except grip.

Seated Arnold Press w/o support 45e x 12, 12, 10

Tempo DB Flies 4130 45e x 3 x 10r

Meadows Row 90e x 3 x 12r

Superset
YTWL's x 4, 5, 5
BW Skullcrushers BW x 20, 20, 10 - holy pumpage

DB Hammer Curl 65e x 3 x 10r

Do some grip tomorrow

Friday, March 25, 2016

D3B1 - Pulls

March 25, 2016
Before Supper

D3B1 Pulls.

Snatch Grip Deads
135 x 4 x 3r
225 x 2
285 x 3 x 10r

Front Squat
45 x 3 x 3r
135 x 2
185 x 4 x 5r - right hip bugged me a bit. Narrowed my stance to ~12" and seems to have helped. I'll keep it easy yet.

Seated KB Shrug 3s Pauses
2 x 24k ea x 3 x 15r - going to have a stiff neck tomorrow

Stiff-Armed Pulldowns
100 x 2 x 10r

MMS w/3s overcrush on 2nd reps
Warm-up
GHP5 x 5 x 2r - last set 15s/17s

Blob50 -15# x 4 x 3r, 5

Left is feeling a lot stronger grip wise with everything.

Wednesday, March 23, 2016

D2B3 - Bench

March 23, 2016
Before Supper

D2B3 Bench. Got misgrooved on my bench. Easy to do when my ass is in the air to unrack the bar. Practice, practice, practice.

Simonize

Reverse Bench
45 x 3 x 8r
135 x 5
185 x 3
225 x 2
275 x 2
295 x 1
315 x 1, 2
265 x 7

BB Row 240 x 3 x 10r

Shoulder Shocker 25/10e x 2 x 12r

Superset
EZ JM 35 x 8, 85 x 4 x 15r
2" Crusher 45 x 5, 90 x 3, 110 x 3 x 10r

TTK 10e x 3 x 6r - lift up the pinchy spot to ensure no cheating

http://www.youtube.com/watch?v=swZj4Ohp7qo&sns=em

Tuesday, March 22, 2016

D1B3 Squat

March 22, 2016
Before Supper

D1B3 Squat. Still working on the rehabbing. Tweaked my rectus femoris near the hip on the 455 but other than that the bar felt light on my back. I'll continue the beltless and sleeveless route for maybe another cycle or two.

Simonize

Pin (11) Squats - NNN
45 x 4 x 3r
135 x 3
225 x 2
275/315/365/405/455 x 1

GHR +10 x 3 x 10r

DO BB Shrug 315 x 2 x 10r - tough after grippers

WG Pulldowns 160 x 3 x 10r

EZ Curl - man my supination sucks
35 x 2 x 10r
85 x 5
105 x 3 x 10r

Grip Between Squat Sets
MMS Gripper
T x 3 x 10r
IM2.5(125) x 5/3
GHP5(112) x 6/4
IM1.5(91) x 8/6

Clicks
IM1.5(91) R50/20s, L53/20s
GHP5(112) x 21/25


http://www.youtube.com/watch?v=pO5Vf3PzChE&sns=em

Sunday, March 20, 2016

D4B2 - Press

March 20, 2016
Afterward

D4B2 Press. Beautiful first day of spring. Yard clean-up and my first opportunity to do standing press work this year.

Standing Press
45 x 3 x 8r
95 x 5
135 x 5
155 x 5
175 x 5
195 x 4 x 5r - felt easy enough

DB Tempo Flies 4130
45e x 3 x 8r

Meadows Row
90 x 3 x 8r

YTWL's x 4 x 3r - continuous circuit

Superset - minimal rests
Band Pressdowns Avr x 30, 25, 20
Hammer Curl w/FG 45e x 3 x 10r

http://www.youtube.com/watch?v=hkKUIzSp4P8&sns=em

Friday, March 18, 2016

D3B2 - Pull

March 18, 2016
Before Supper

D3B2 pulls.

Sumo Deads
135 x 4 x 3r
225 x 3
315 x 2
365 x 1
405 x 1
425 x 3 x 5r

Leg Extensions - paused
75 x 2 x 15r
100 x 2 x 15r

Seated KB Shrug - 3s Pauses
2 x 24k e x 3 x 10r

Stiff-Armed Pulldowns - elbows were niggley for chins and such
75 x 3 x 15r

Hammer Curl - I'll catch tomorrow


Grip Between Sets

Blob50 w/deloader
-15 x 4/3, 3/2, 3/3, 3/3, 3/3

Sledge Deads 8#
25" x 1/1, 1/1, 1/0
21" x 3 x 5r

http://www.youtube.com/watch?v=QBv9JbTCo2A&sns=em

Wednesday, March 16, 2016

D2B1 - Bench

March 16, 2016
Before Supper

D2B1 Bench

Simoniz and stretch. Need to do something different. Not getting any better RoM.

Reverse Bench - reminder, keep index knuckle on Palm under the bar
45 x 3 x 10r
135 x 5
185 x 5
235 x 3 x 11r

BB Row 235 x 3 x 10r

Shoulder Shocker 25/10's x 3 x 10r

DB Skullcrushers 45e x 3 x 15r

2" Crusher (plate weight) - Snook style. No wrist cocking. Wow I've dropped a lot with this lift.
90 x 5
115 x 8
106 x 2 x 10r

TTK 7.5e x 3 x 8r

Tuesday, March 15, 2016

C2D1B1 - Squat

March 15, 2016
Afternoon

Cycle 2 D1B1 Squat

Simoniz - need to keep using this. Makes everything feel better.

Squat - NNN
45 x 4 x 5r
135 x 5
185 x 3
225 x 3 x 10r - sucking wind. 90s rests.

GHR +10# x 3 x 8r

DO BB Shrug 315 x 3 x 10r - more of a grip thing

WG Pulldowns 155 x 3 x 12r - major lat pump

EZ Curl 95 x 3 x 12r

Monday, March 14, 2016

No Zazz

March 14, 2016
Before Supper

Supposed to be the start of another cycle. Feel foggy and out of it. I'll try again tomorrow.

Stretch shoulders

Front squat to 225 for a couple. Right hip bugging me.

MMS Grippers
Warm-up to:
IM2.5(125) x 2
IM2.5(130) x 2, 2, 1+A/A (too soon and bad sets)
MMS and Long Overcrush - 8-10 sec
IM2.5(130) x 2 x 1r

Saturday, March 12, 2016

D4B3 - Press

March 12, 2016
Before Supper

D4B3 Press. Still finding weights and working around my shoulder. 

Seated Paused BTN Press
45 x 5, 5, 20
95 x 5
135 x 3
165 x 3
185 x 2

Dip - nope. Shoulder

Tempo Flies 5151 40e x 10, 8, 

Pendulum Row 90 x 8, 15, 15

YTWL M x 3, 4, 5

Band Pressdowns Avr x 30, 20, 20, 20

A few Baby Inch pulls between sets

Friday, March 11, 2016

D3B3 - Deads

March 11, 2016
Late

D3B3 Deads. Feeling lazy. Playing video games into my regular workout time. 

Shoulder Stretch

Sumo Deads
135 x 4 x 3r
225 x 2
315/365/405/455/495/545 x 1

Tried lunges but were real tweaky on my knees. 

KB Squat 2 x 24k x 4 x 10r

2x Average Band 3s Shrugs x 2 x 15r

Fat Guy Pull-ups w/Avr x 3 x 5r

DB Hammer Curls 55e x 2 x 15r

Wednesday, March 9, 2016

D2B2 - Bench

March 9, 2016
Afternoon

D2B2 bench. 

Stretch

Reverse Grip Bench
45 x 3 x 8r
135 x 5
185 x 3
225 x 3
275 x 3 x 5r

BB Row - slow and controlled
235 x 4 x 8r

Shoulder Shocker
25/10 x 2 x 10r

DB Skullcrushers 
45e x 3 x 12r

Tuesday, March 8, 2016

D1B2 - Squat

March 8, 2016
Afternoon

D1B2 Squat. Sticking with some belt less stuff. Only threw 365 on the bar as I know it's good for at least 70% for doing some work. Still hitting all of my accessory stuff like a bb and working on the pump.

Sunday had a great griptogether up in Edmonton. Brought some goodies up and went through them similar to how we would in a contest as well as going through the rules and techniques for the events. With a blend of strongmen, HG athletes, armwrestlers, and powerlifters I think the 120+ weight class is going to be pretty stacked haha!

We went through grippers, Euro 2HP, axle deadlift, 2" crusher & RT, Napalm's Nightmare, Climbers Tips Tester, hub lift, and flat and key pinching with a 1/4" plate.

Stretch out shoulders

HB Squat - no belt or sleeves
45 x 5 x 3r
135 x 3
225 x 3
275 x 2
315 x 2
365 x 3 x 4r

GHR BW x 4 x 10r

45' KB Shrugs 32k ea x 3 x 15r

WG Pulldowns 155 x 3 x 10r

EZ Curl 85 x 3 x 15r

Friday, March 4, 2016

D4B1 - Press

March 4, 2016
Before Supper

D4B1 press. Work on rehabbing my shoulder. BB day.

Stretching

Seated DB Arnold Press - slow & controlled
40e x 3 x 12r

Supersets
Dip BW x 3 x 10r
Ring Row BW x 3 x 10r - very low rings - ugly - next week try for all clean reps

YTWL's M x 5, 3, 3
Band Pressdowns Avr x 25, 20, 20

Thursday, March 3, 2016

D3B1 - Pulls

March 3, 2016
Before Supper

D3B1 Pulls.

Recumbent Bike 4.4km/15min

Snatch Grip Deads
135 x 4 x 3r
225 x 2
275 x 3 x 10r

Step-ups
80 x 3 x 12r - sweaty

Snatch Shrugs
275 x 2 x 20r

NG Pulldowns
150 x 2 x 12r - started to tweak my left shoulder so I stopped.

Band Hammer Curls
MM x 3 x 25r - get some blood going and hopefully help at healing my shoulder.

Tuesday, March 1, 2016

D2B3 - Bench

March 1, 2016
Afternoon 

D2B3 Bench. Wish I had someone to hand off for me on these reverse grip. I think I'd be capable of a lot more reps and weight. 

Reverse Grip Bench
45 x 3 x 8r
135 x 5
185 x 3
225 x 3
275 x 2
295 x 3
315 x 1.5 - sooo close
265 x 7 - had 8+ but hit my safety chains

BB Row 225 x 3 x 12r
Unilateral Side Raises 30e x 10/2 - killed my left shoulder

Shoulder Shocker Circuit 25&10's x 2 x 8r
Forgot about this until today again. Probably the best rehab I've ever done for shoulders. I'll keep the weight here and just push the volume per session. 

DB Skullcrushers 
40e x 3 x 15r

Weighted Crunch
95 x 3 x 15r

295 Reverse Grip

315 Reverse Grip