nov 16th 09
big gap n keeping up with this. haven't really gotten into the habit and got busy.
sat was the last heavy day of the month long wave in my 531 plan. I screwed up and did the wrong exercise with the wrong weight. when I realized it I just said screw it and left. went home took a magnesium bath and drank a bunch of water. spent the rest of the day puttering around the house.
the last week and month have been stressful at work. plus, I busted ass on the bathroom last weekend and several nights this week. and the heaviest part of the wave. and, I added the deads in on front squat day. I think these all combined to leave me really beat up and tired. mentally and physically.
the good news is that this week is a deload in the gym. I missed a grip workout last week and have decided I don't care. I'll hit grip Mon and tues at 50%. maybe wednesday if I get home in time before Pat shows up. This saturday is Andrews day of strength. I want to be fresh for that. then I'll have about 3 weeks to hit it hard for gripmas. as things now stand I plan to be in the top ten. super strong guys keep coming out of the wood work. it will take a lot to beat eaton and thorton with these events. still not sure what I plan to do after gripmas. as far as grip or the gym are concerned.
Monday, November 16, 2009
Friday, October 9, 2009
oct 9 squat/dead
front squat 3x3 175
pretty easy. didn't rep out since I have the deads I added in.
135
185
225
275
315
375. this is a new post injury PR. My back is bothering me a little today BUT, I think there are reasons. I forgot to wear my knee sleeves which I have been pulling down to protect my shins. I think I wasn't dragging the bar and that's what screwed me up. next time through I will hit 385. I think I could be pulling over 400 right now if I wasn't opening with the squats and tired and hungry from work.
reverse hyper 3x8 190#, 3x15 140#. still can't hit all 15. just get gassed.
3x20 ball crunches with exhale. murder.
5x1 RT 165. I can tell that if I take a second and set my hand these are really easy now. so, I think it has had a lot of affect on my support strength.
reverse curls 3x10 70#. first week at 70 and it was rough. not complete sets on the last 2.
went home and watched mad men. need to drink less and eat more during the TV. fridays have been rough.
front squat 3x3 175
pretty easy. didn't rep out since I have the deads I added in.
135
185
225
275
315
375. this is a new post injury PR. My back is bothering me a little today BUT, I think there are reasons. I forgot to wear my knee sleeves which I have been pulling down to protect my shins. I think I wasn't dragging the bar and that's what screwed me up. next time through I will hit 385. I think I could be pulling over 400 right now if I wasn't opening with the squats and tired and hungry from work.
reverse hyper 3x8 190#, 3x15 140#. still can't hit all 15. just get gassed.
3x20 ball crunches with exhale. murder.
5x1 RT 165. I can tell that if I take a second and set my hand these are really easy now. so, I think it has had a lot of affect on my support strength.
reverse curls 3x10 70#. first week at 70 and it was rough. not complete sets on the last 2.
went home and watched mad men. need to drink less and eat more during the TV. fridays have been rough.
Wednesday, October 7, 2009
haven't been keeping up with this, need to get better about it.
tuesday 10/6/09
MPress 3x3 125. this is the first time I remembered to rep out. got 8.
KB MP 3x10 20k bells. will be switching these to CGB next time.
hammer twists 10x 25#>45#v25#
crazy bench 3x20 16K
RT 5x1 165# I hope these help. it does seem like I'm getting stronger on these. next month I will start using 170#
high pulls 4x2x3x3x3. slipped a little. the plates at the gym are hard though. I feel these in my hands the next day. I wonder what the affect will be on my next pinch.
monday 10/5/09
crappy wrist work
3x20 wrist curls 95#. did behind back. need my axle for these.
DO couldn't bend a bastard.
wrist ext 3x20 with bar.
crap night. need to change a lot. I think I'll keep the DO and DU bends but, add in a bunch of front hammer deads and rear levers.
sunday 10/4/09
steps in city. did 2 routes and had to cut it short because the dog was under the weather.
saturday 10/3/09
3x5 back squat 225 plus green bands. very good.
glute ham 3x10 mini band. didn't get to 10/no cramps.
seated lower back 3x18
planks 3x50. time needs to go up.
friday 10/1/09
block work
tns RB210 5x1. need to move up a gripper.
block weights. 50 5x1. 2 1/2 lifts of the 55 in the middle. need to add some weight to the 50 or work harder on the 55. wish I had a 52.5.
45#+side weight 6.25# 5x1. need to drill out my 2.5 so I can use it next time.
drop passes. 4 sets to fail 37.5# hex. very slick paint on this block.
ripped 3-5 decks of cards while watching tv after wards. lost count.
thursday 9/31/09
5/3/1 bench day
I can't rememebr the weight but, it was wave one day 2. 3x5 bench
floor press 3x12 65# DB
ended up cutting it short because I left work late and we had people coming over.
9/30/09 grip wed
wrist #1
grippers without thumb(on spring) 5x1 coc#2.5 need to use the next gripper up.
v-bar 2" 245# 3x1. plan to go in 5 pound waves to 255. then start over at 250-260, etc.
face levers 5x3 12# hammer. need a 16.
front levers 5x5 6# hammer super setted with
rear levers 5x5 10# hammer
3 sets of 5 club rotations finished with a set of 20 choked to the top of the tape.
9/29/09 tuesday
first day of 5/3/1 cycle. will stick with this until gripmas. then I think I mig
tuesday 10/6/09
MPress 3x3 125. this is the first time I remembered to rep out. got 8.
KB MP 3x10 20k bells. will be switching these to CGB next time.
hammer twists 10x 25#>45#v25#
crazy bench 3x20 16K
RT 5x1 165# I hope these help. it does seem like I'm getting stronger on these. next month I will start using 170#
high pulls 4x2x3x3x3. slipped a little. the plates at the gym are hard though. I feel these in my hands the next day. I wonder what the affect will be on my next pinch.
monday 10/5/09
crappy wrist work
3x20 wrist curls 95#. did behind back. need my axle for these.
DO couldn't bend a bastard.
wrist ext 3x20 with bar.
crap night. need to change a lot. I think I'll keep the DO and DU bends but, add in a bunch of front hammer deads and rear levers.
sunday 10/4/09
steps in city. did 2 routes and had to cut it short because the dog was under the weather.
saturday 10/3/09
3x5 back squat 225 plus green bands. very good.
glute ham 3x10 mini band. didn't get to 10/no cramps.
seated lower back 3x18
planks 3x50. time needs to go up.
friday 10/1/09
block work
tns RB210 5x1. need to move up a gripper.
block weights. 50 5x1. 2 1/2 lifts of the 55 in the middle. need to add some weight to the 50 or work harder on the 55. wish I had a 52.5.
45#+side weight 6.25# 5x1. need to drill out my 2.5 so I can use it next time.
drop passes. 4 sets to fail 37.5# hex. very slick paint on this block.
ripped 3-5 decks of cards while watching tv after wards. lost count.
thursday 9/31/09
5/3/1 bench day
I can't rememebr the weight but, it was wave one day 2. 3x5 bench
floor press 3x12 65# DB
ended up cutting it short because I left work late and we had people coming over.
9/30/09 grip wed
wrist #1
grippers without thumb(on spring) 5x1 coc#2.5 need to use the next gripper up.
v-bar 2" 245# 3x1. plan to go in 5 pound waves to 255. then start over at 250-260, etc.
face levers 5x3 12# hammer. need a 16.
front levers 5x5 6# hammer super setted with
rear levers 5x5 10# hammer
3 sets of 5 club rotations finished with a set of 20 choked to the top of the tape.
9/29/09 tuesday
first day of 5/3/1 cycle. will stick with this until gripmas. then I think I mig
Thursday, October 1, 2009
9/30/09 grip wed
wrist #1
grippers without thumb(on spring) 5x1 coc#2.5 need to use the next gripper up.
v-bar 2" 245# 3x1. plan to go in 5 pound waves to 255. then start over at 250-260, etc.
face levers 5x3 12# hammer. need a 16.
front levers 5x5 6# hammer super setted with
rear levers 5x5 10# hammer
3 sets of 5 club rotations finished with a set of 20 choked to the top of the tape.
9/29/09 tuesday
first day of 5/3/1 cycle. will stick with this until gripmas. then I think I might go to a 4 day westside for a while. or possibly the 5/3/1 westside.
front squats 3x5 175. not too bad but, tiring.
dead up to 385. barely missed 385. with some dead work I think it will start to come up fast.
reverse hyper 3x8 190 2x15 140. the 140# was exhausting. felt these in my lower back the rest of the night.
ball crunches 3x17. did a warmup set of 10 and avoided cramps for the first time in a while.
reverse grip curls 3x10 60# need more weight.
RT 5x1 165# will stick with 165 for 2-4 weeks before moving up. the goal is to get up to 180 as soon as possible. it seems to be appearing in medleys more and more often.
wrist #1
grippers without thumb(on spring) 5x1 coc#2.5 need to use the next gripper up.
v-bar 2" 245# 3x1. plan to go in 5 pound waves to 255. then start over at 250-260, etc.
face levers 5x3 12# hammer. need a 16.
front levers 5x5 6# hammer super setted with
rear levers 5x5 10# hammer
3 sets of 5 club rotations finished with a set of 20 choked to the top of the tape.
9/29/09 tuesday
first day of 5/3/1 cycle. will stick with this until gripmas. then I think I might go to a 4 day westside for a while. or possibly the 5/3/1 westside.
front squats 3x5 175. not too bad but, tiring.
dead up to 385. barely missed 385. with some dead work I think it will start to come up fast.
reverse hyper 3x8 190 2x15 140. the 140# was exhausting. felt these in my lower back the rest of the night.
ball crunches 3x17. did a warmup set of 10 and avoided cramps for the first time in a while.
reverse grip curls 3x10 60# need more weight.
RT 5x1 165# will stick with 165 for 2-4 weeks before moving up. the goal is to get up to 180 as soon as possible. it seems to be appearing in medleys more and more often.
Monday, September 28, 2009
Sunday, September 13, 2009
Thursday, September 10, 2009
sept 10 09
front squat 5x5 195 need to move weight up
deadlifts to a single 365. back didn't bother me at all. slow off the floor. I think I might stick to this weight for a while and get better at it before I move up.
reverse hyper 3x8 180#, 2x15 140#.
skipped the rest because I needed to be home.
sept 9 09
missed mondays workout because of the holiday. oh well.
2hp.
didn't backload. worked up to 190. I think that's a pr in straight weight.
did it 3x3, 1/4" up, 1/2 way up, lock out. I tried again too soon and biffed it completely. after that I dropped to 180 and pulled 5x1.
40#+7.5 to the side 5x1.
face levers. did sets of 10 on my 6 and 8 as a warm up. those longer sets are exhausting. I don't know how rex does 20's. ended up doing 3x4 on the 12#. and I measured the handle at 33".
front levers 5.25# 3x10
ttk 4x10 10#. I like doing these at the end. I think I might move the weight up to 12.5. I need to keep from moving the weight up too much so I can mind form.
while training I had a eureka moment regarding my training. I think I'll implement it after GGC since I only have one more workout before my rest.
tuesday the 8th
mp w axle 5x5 145# weird using the chromed axle
kettlebell mp 5x10 20k bells
hammer twists 25.45.25 5each
windmills 3x5 16k bell
crazy bench 3x20
front squat 5x5 195 need to move weight up
deadlifts to a single 365. back didn't bother me at all. slow off the floor. I think I might stick to this weight for a while and get better at it before I move up.
reverse hyper 3x8 180#, 2x15 140#.
skipped the rest because I needed to be home.
sept 9 09
missed mondays workout because of the holiday. oh well.
2hp.
didn't backload. worked up to 190. I think that's a pr in straight weight.
did it 3x3, 1/4" up, 1/2 way up, lock out. I tried again too soon and biffed it completely. after that I dropped to 180 and pulled 5x1.
40#+7.5 to the side 5x1.
face levers. did sets of 10 on my 6 and 8 as a warm up. those longer sets are exhausting. I don't know how rex does 20's. ended up doing 3x4 on the 12#. and I measured the handle at 33".
front levers 5.25# 3x10
ttk 4x10 10#. I like doing these at the end. I think I might move the weight up to 12.5. I need to keep from moving the weight up too much so I can mind form.
while training I had a eureka moment regarding my training. I think I'll implement it after GGC since I only have one more workout before my rest.
tuesday the 8th
mp w axle 5x5 145# weird using the chromed axle
kettlebell mp 5x10 20k bells
hammer twists 25.45.25 5each
windmills 3x5 16k bell
crazy bench 3x20
Sunday, September 6, 2009
sunday sept 6 09
sled work was awful. my lunch was sitting like a brick. and it was 80 and sunny. not a good combo.
did the martin rooney sled by belt with mini band. punching on the way down, pull aparts on the way back. 90 sec rest between rounds, 3 rounds. had 25# in the sled.
did 1 hour 40 minutes of yoga after wards. pretty challenging.
sled work was awful. my lunch was sitting like a brick. and it was 80 and sunny. not a good combo.
did the martin rooney sled by belt with mini band. punching on the way down, pull aparts on the way back. 90 sec rest between rounds, 3 rounds. had 25# in the sled.
did 1 hour 40 minutes of yoga after wards. pretty challenging.
Saturday, September 5, 2009
sept 5 09
back squats 5x3 245 plus green band. felt really good, will go up about 20 next time.
glute ham with mini band 3x8. hams were feeling funny. might have been all the squats.
seated lower back 3x20 75#
ball planks 3x50
hammer curls 3x10 35# needs to go up.
RT to a max 175 each hand. I think that's a gym PR.
back squats 5x3 245 plus green band. felt really good, will go up about 20 next time.
glute ham with mini band 3x8. hams were feeling funny. might have been all the squats.
seated lower back 3x20 75#
ball planks 3x50
hammer curls 3x10 35# needs to go up.
RT to a max 175 each hand. I think that's a gym PR.
Friday, September 4, 2009
sept 4 09 grip work
mms grippers 3x1 coc#3 each hand. crappy closes, okay sets. just wasn't feeling the grippers.
2"v-bar
235x2, 250x3, 235x3
2x25 10 highpulls each hand alternating hands one after the other.
25# blob drop passes 2 sets of 40
TTK 10# 3x10. I usually don't really feel these. this time I did. I think the hand has to be tired and I really have to focus to hit my thumb instead of cheating it up.
DU
7"x1/4" cr round, 60d gal., and a 7"x1/4" hex. the hex is a new PR, I think. It was pretty easy as well.
DO
6" grade 5, 6"x1/4" square, 6" 5/16 grade 2, bastard. they were all pretty easy except the bastard, it was still about a 3 minute bend. I'm pretty happy though, I hit bench and curl ups really hard yesterday, by upper body is basically one big achy stiff thing right now.
2"v-bar
235x2, 250x3, 235x3
2x25 10 highpulls each hand alternating hands one after the other.
25# blob drop passes 2 sets of 40
TTK 10# 3x10. I usually don't really feel these. this time I did. I think the hand has to be tired and I really have to focus to hit my thumb instead of cheating it up.
DU
7"x1/4" cr round, 60d gal., and a 7"x1/4" hex. the hex is a new PR, I think. It was pretty easy as well.
DO
6" grade 5, 6"x1/4" square, 6" 5/16 grade 2, bastard. they were all pretty easy except the bastard, it was still about a 3 minute bend. I'm pretty happy though, I hit bench and curl ups really hard yesterday, by upper body is basically one big achy stiff thing right now.
Thursday, September 3, 2009
thursday august 3rd 09
5x5 bench 185 plus 6 chains(3 each side) ok, would have pushed harder with a spotter.
dumbell floor press 3x12 65#.
curl ups with 25#, 5x5. last one was with no weight.
side planks 3x40sec
RT 6-8 pulls with 160#. worked in with rehab
crazy bench 16k bells 3x16
band press 3 sets of 20
5x5 bench 185 plus 6 chains(3 each side) ok, would have pushed harder with a spotter.
dumbell floor press 3x12 65#.
curl ups with 25#, 5x5. last one was with no weight.
side planks 3x40sec
RT 6-8 pulls with 160#. worked in with rehab
crazy bench 16k bells 3x16
band press 3 sets of 20
Wednesday, September 2, 2009
monday was supposed to be grip. I was still a little bit sore from Jedd's so I decided to pass. I did some soft tissue work.
Tuesday 9/1/09
gym
front squat 5x5 185. these felt heavy but, I finished all the sets. weight will go up next time.
I passed on the deadlifts since my back was still a little bit funny from the weekend.
reverse hyper 3x8 170 2x15 140. the wieght will go up on the sets of 8.
ball crunches 3x20 supersetted with reverse curls 3x10 50#. the ball crunches started to give me cramps real bad. I think I need to do some upward dog between sets.
passed on the RT since my abs were cramping so bad.
at home did the 30 minute flexibility yoga disc
Tuesday 9/1/09
gym
front squat 5x5 185. these felt heavy but, I finished all the sets. weight will go up next time.
I passed on the deadlifts since my back was still a little bit funny from the weekend.
reverse hyper 3x8 170 2x15 140. the wieght will go up on the sets of 8.
ball crunches 3x20 supersetted with reverse curls 3x10 50#. the ball crunches started to give me cramps real bad. I think I need to do some upward dog between sets.
passed on the RT since my abs were cramping so bad.
at home did the 30 minute flexibility yoga disc
Monday, August 31, 2009
sat the 29th of august 09
comp at Jedd's
for the first time in a while I didn't feel like I totally screwed every event at a comp. I had been feeling like my training was falling apart and I had what might be my best performance to date. It has made me think about changing some things up training wise. I think I'm spending too long and trying to do too many things. I think I'm going to try to build up to a max on a couple of things and then do some high volume assistance stuff to finish. I really need to cut the time down on the grip work as well. just too many other things going on.
so, I set a new 2hp pinch PR
did a #3 easily but, couldn't hit the next gripper up which was about a 10# jump.
did 3 reps on a 300# axle. I was really happy with this since I've been having all of those back issues.
got a v-bar pr that puts me at either 3rd or 4th on the list depending on what jedds bar weighs.
got the double blob cert.
double 45 hub cert.
did not lift the inch.
I think I had the 3x25 cert and 5x10 cert already but, I got those again.
and, I had a hell of a lot of fun.
about 3 weeks till GGC to polish up some of my event lifts and maybe get a little bit stronger.
comp at Jedd's
for the first time in a while I didn't feel like I totally screwed every event at a comp. I had been feeling like my training was falling apart and I had what might be my best performance to date. It has made me think about changing some things up training wise. I think I'm spending too long and trying to do too many things. I think I'm going to try to build up to a max on a couple of things and then do some high volume assistance stuff to finish. I really need to cut the time down on the grip work as well. just too many other things going on.
so, I set a new 2hp pinch PR
did a #3 easily but, couldn't hit the next gripper up which was about a 10# jump.
did 3 reps on a 300# axle. I was really happy with this since I've been having all of those back issues.
got a v-bar pr that puts me at either 3rd or 4th on the list depending on what jedds bar weighs.
got the double blob cert.
double 45 hub cert.
did not lift the inch.
I think I had the 3x25 cert and 5x10 cert already but, I got those again.
and, I had a hell of a lot of fun.
about 3 weeks till GGC to polish up some of my event lifts and maybe get a little bit stronger.
Thursday, August 27, 2009
aug 24 09
poor grip session. hit grippers and called it a night. exhausted
aug 25th 09
forgot gym bag so had to come home. did suited deadlifts in basement up to 275. first time in a suit in a year. hips felt very good. I think I can pull more comfortably in sumo since all the yoga.
1/2 hour flexibility yoga.
aug 26th
skipped grip. tired.
so, my lack of sleep has really made a trainwreck of things this week. thank god it was supposed to be a deload anyway. thursday night I really need to hit some foam roller/stick work.
poor grip session. hit grippers and called it a night. exhausted
aug 25th 09
forgot gym bag so had to come home. did suited deadlifts in basement up to 275. first time in a suit in a year. hips felt very good. I think I can pull more comfortably in sumo since all the yoga.
1/2 hour flexibility yoga.
aug 26th
skipped grip. tired.
so, my lack of sleep has really made a trainwreck of things this week. thank god it was supposed to be a deload anyway. thursday night I really need to hit some foam roller/stick work.
Sunday, August 23, 2009
Saturday, August 22, 2009
friday night august 21 09
push jerk 5x5 185. these felt solid, my jerk is coming back to me.
close grip bench 5x3 225. if I had a spotter I would have gone heavier.
seated lower back 3x15 80#. really feltthese the next day
pull ups 5x6 got all 30 in
some obliques work
saturday 22 09 august
3x1 mms coc#3
weaver to rear 5x1 5# plus pin
DU 7"x1/4" round
6"x1/4" round
7"x1/4" hex
DO 7x1/4 hex
7"x1/4" square
6"x1/4" square
bastard bar. in about 2 minutes. so, I'm now back to the high point of my bending career. I plan to stick with it and start cutting these down over the next couple of weeks.
drop passes with 40# block. 3 sets to fail.
push jerk 5x5 185. these felt solid, my jerk is coming back to me.
close grip bench 5x3 225. if I had a spotter I would have gone heavier.
seated lower back 3x15 80#. really feltthese the next day
pull ups 5x6 got all 30 in
some obliques work
saturday 22 09 august
3x1 mms coc#3
weaver to rear 5x1 5# plus pin
DU 7"x1/4" round
6"x1/4" round
7"x1/4" hex
DO 7x1/4 hex
7"x1/4" square
6"x1/4" square
bastard bar. in about 2 minutes. so, I'm now back to the high point of my bending career. I plan to stick with it and start cutting these down over the next couple of weeks.
drop passes with 40# block. 3 sets to fail.
Wednesday, August 19, 2009
tuesday was supposed to be deadlift day. but, since my car died and we need to get a new one pronto I spent the night cleaning the old car and researching online. the plan is to test drive and buy this thursday/friday. so, I should be back at it friday night. the week of the 24th was supposed to start a deload week but, after last night I'll still hit it the 25th. then take the 27th easy and drive up to Jedds for some monster work on the 29th.
if it all gos according to plan.
if it all gos according to plan.
Tuesday, August 18, 2009
monday august 17 09
cheat closes+overcrush on extended handle RB300.
45# block plus 5# 5x1. did +10# on 2 in the middle that were half way up. they did not count towards the total.
50# 5x1. couldn't get the 55 to lock out
2hp 5x1 170#
front levers 5x5 6.25#. will be the last planned workout at this weight. of course, I will forget to move it up.
rear weaver 5x1 6.25#+horseshoe. 7.25# right hand. this is a real comp lift, hand and arm away from body.
club rotations 3x5 5#.
did a diamond pl to 180 degrees and a st croix ultra lite 0 to a heart. tried a bastard bar but, only wobbled it. still need to work on the DO.
whole workout was done paul knight style.
cheat closes+overcrush on extended handle RB300.
45# block plus 5# 5x1. did +10# on 2 in the middle that were half way up. they did not count towards the total.
50# 5x1. couldn't get the 55 to lock out
2hp 5x1 170#
front levers 5x5 6.25#. will be the last planned workout at this weight. of course, I will forget to move it up.
rear weaver 5x1 6.25#+horseshoe. 7.25# right hand. this is a real comp lift, hand and arm away from body.
club rotations 3x5 5#.
did a diamond pl to 180 degrees and a st croix ultra lite 0 to a heart. tried a bastard bar but, only wobbled it. still need to work on the DO.
whole workout was done paul knight style.
Monday, August 17, 2009
Friday, August 14, 2009
8/13/09
thursday gym
push jerk 5x5 185. really struggled with rep 5 on the last three sets. I'll stick with this weight next week. the week after is a deload and then onto something else. I will be coming back to push jerk soon though.
CGB 5x3 225. ok. I'd like to have a spotter and push harder. for some reason the gym is always empty on thursday.
pull ups 5x6. these took a big jump last week and I'm trying to push it. these are from a slightly flexed arm instead of the normal full hang I do.
seated lower back 3x15 70#. I really feel these pumping up more erectors. I like to add them in every now and then.
suitcase pulls from pins. 185 held for time, 3x1 each side. hold for about 5.
crazy bench 3x16 16k bells.
RT got 160# 3x1. felt very heavy after the blob walk last night.
thursday gym
push jerk 5x5 185. really struggled with rep 5 on the last three sets. I'll stick with this weight next week. the week after is a deload and then onto something else. I will be coming back to push jerk soon though.
CGB 5x3 225. ok. I'd like to have a spotter and push harder. for some reason the gym is always empty on thursday.
pull ups 5x6. these took a big jump last week and I'm trying to push it. these are from a slightly flexed arm instead of the normal full hang I do.
seated lower back 3x15 70#. I really feel these pumping up more erectors. I like to add them in every now and then.
suitcase pulls from pins. 185 held for time, 3x1 each side. hold for about 5.
crazy bench 3x16 16k bells.
RT got 160# 3x1. felt very heavy after the blob walk last night.
Wednesday, August 12, 2009
august 12th 09 wednesday
crappy day at work. I think I brought some of it home with me.
mms coc#3 miss by a little, close, miss by a little left, right were all closes with over crush.
2hp 170# backloaded. wanted to do 10x1 on this. after 2 half lifts I took it to 167.5 for 5. still felt weak too quickly.
3 sets of wrist roller 75#. forgot to move up the weight.
face lever with 12# did one each hand and called it a night. just feeling too tired to do something like this.
wrist ext 3x20. some very big pauses to make it to 20.
I'm going to take a little break and them I'm going to walk my little blobs down to the park and back. I hope this isn't a bad idea.
crappy day at work. I think I brought some of it home with me.
mms coc#3 miss by a little, close, miss by a little left, right were all closes with over crush.
2hp 170# backloaded. wanted to do 10x1 on this. after 2 half lifts I took it to 167.5 for 5. still felt weak too quickly.
3 sets of wrist roller 75#. forgot to move up the weight.
face lever with 12# did one each hand and called it a night. just feeling too tired to do something like this.
wrist ext 3x20. some very big pauses to make it to 20.
I'm going to take a little break and them I'm going to walk my little blobs down to the park and back. I hope this isn't a bad idea.
Tuesday, August 11, 2009
8/11/09
trap bar deads 5x5 315#. only got 4 on the last 3 sets. it was about hot as hell in the gym. I think something was broken.
glute ham. 2x3 purple band, 2x3 purple band plus 8k bell, 1x3 purple band.
reverse hyper 3x12 140#
3 sets of axle curls to fail. 7/8/7
3 sets f crunches on ball to fail.
RT 3x1 160#
heat was brutal. I got bad bad cramps in my calfs during the glute ham. had to foam roller and stretch between each set.
trap bar deads 5x5 315#. only got 4 on the last 3 sets. it was about hot as hell in the gym. I think something was broken.
glute ham. 2x3 purple band, 2x3 purple band plus 8k bell, 1x3 purple band.
reverse hyper 3x12 140#
3 sets of axle curls to fail. 7/8/7
3 sets f crunches on ball to fail.
RT 3x1 160#
heat was brutal. I got bad bad cramps in my calfs during the glute ham. had to foam roller and stretch between each set.
monday august 10 09
cheat closes+overcrush on extended handle RB300. this has never been used at all, so it's really stiff. I think by the end of the month it will loosen up some.
45# block plus 5# 5x1. did 1 10#+ and missed on 2 others during these sets.
50# 5x1. couldn't get the 55 to lock out
2hp 5x1 167.5#. felt hard after all of the block work
front levers 5x5 6.25#. little sloppy, need to go another week or so before increasing the weight.
rear weaver 5x1 6.25#+horseshoe.
club rotations 3x5 5#. these feel extremely solid and controlled these days.
my pinch isn't close to where it was before last gripmas. I need to go back and see what I was doing differently. I think the big thing was to start every workout with pinch instead of grippers.
cheat closes+overcrush on extended handle RB300. this has never been used at all, so it's really stiff. I think by the end of the month it will loosen up some.
45# block plus 5# 5x1. did 1 10#+ and missed on 2 others during these sets.
50# 5x1. couldn't get the 55 to lock out
2hp 5x1 167.5#. felt hard after all of the block work
front levers 5x5 6.25#. little sloppy, need to go another week or so before increasing the weight.
rear weaver 5x1 6.25#+horseshoe.
club rotations 3x5 5#. these feel extremely solid and controlled these days.
my pinch isn't close to where it was before last gripmas. I need to go back and see what I was doing differently. I think the big thing was to start every workout with pinch instead of grippers.
Monday, August 10, 2009
Saturday, August 8, 2009
saturday august 8 2009
hit sled work and an hours worth of yoga in the morning. grip in evening. next week the sled work will be timed and recorded in more detail.
mms grippers 3x1 coc #3. none closes either hand. I hand done sled work in the morning with the thick handles. normally I do sled work on sunday but, this weekend got turned around a little.
weaver to rear 3x1. 6.25+pin+st croix ultra lite. I think I can add another shoe next week. they seem to be about half of my 1.25 plate. maybe less.
1hp 10x1 70#. for some reason my one hand pinch has dropped way off. these were not easy at all at the end. I really need to stick with these for a while if I want the 2x45's.
DO hit another 7"x1/4 square. went fast, kink was weak. I only have a couple of pieces of square left. I think the plan is to hit a 7" and a cut piece for the next couple of weeks and then it will be gone. hopefully by then I'll be ready for bastards since, I think that's the next stock I have.
DU. 3 60d nails. did one galvanized as well. the gal. bowed rather than bent. I guess I need to start cutting some things down so I can move on to bigger stock with this style. I've been stalled here forever.
tns grippers. tried 3x1 rb180 both hands. I think it went to parallel. hands were tender and tired by this point.
2x10 20# blob hammer curls
2x20 alternating v-bar swings 60#
august 6
push jerk 185# 5x5. sets 3 and 4 I missed the fifth rep. I'm felling a lot stronger on these already.
close grip bench 5x3 225. time to move up weight and get a spotter.
suitcase deads 3x5 185. need to think of a better way to do this. maybe just a hold to fail.
pullups 5x5 very solid. time to start shooting for 6.
rolling thunder 160# about 10 pulls while setting up and breaking down crazy bench.
crazy bench 3x20 16k bells used.
hit sled work and an hours worth of yoga in the morning. grip in evening. next week the sled work will be timed and recorded in more detail.
mms grippers 3x1 coc #3. none closes either hand. I hand done sled work in the morning with the thick handles. normally I do sled work on sunday but, this weekend got turned around a little.
weaver to rear 3x1. 6.25+pin+st croix ultra lite. I think I can add another shoe next week. they seem to be about half of my 1.25 plate. maybe less.
1hp 10x1 70#. for some reason my one hand pinch has dropped way off. these were not easy at all at the end. I really need to stick with these for a while if I want the 2x45's.
DO hit another 7"x1/4 square. went fast, kink was weak. I only have a couple of pieces of square left. I think the plan is to hit a 7" and a cut piece for the next couple of weeks and then it will be gone. hopefully by then I'll be ready for bastards since, I think that's the next stock I have.
DU. 3 60d nails. did one galvanized as well. the gal. bowed rather than bent. I guess I need to start cutting some things down so I can move on to bigger stock with this style. I've been stalled here forever.
tns grippers. tried 3x1 rb180 both hands. I think it went to parallel. hands were tender and tired by this point.
2x10 20# blob hammer curls
2x20 alternating v-bar swings 60#
august 6
push jerk 185# 5x5. sets 3 and 4 I missed the fifth rep. I'm felling a lot stronger on these already.
close grip bench 5x3 225. time to move up weight and get a spotter.
suitcase deads 3x5 185. need to think of a better way to do this. maybe just a hold to fail.
pullups 5x5 very solid. time to start shooting for 6.
rolling thunder 160# about 10 pulls while setting up and breaking down crazy bench.
crazy bench 3x20 16k bells used.
Wednesday, August 5, 2009
saturday august 1 09
drove 5 hours to train grip with Jedd, eaton, and frank snyder. good day. didn't get some of the things done that I wanted to but, I left pretty happy.
monday night I skipped my grip work since I was tired.
tuesday was supposed to be deads in the gym. since I forgot my bag I had to go home and come back. then the dead platforms were taken. and I forgot my shoes so I was wearing loafer.
I worked up to a 285 front squat. called it quits since my right quad started bothering me.
reverse hyper 3x12 160#
hanging crunches 3 to fail
Rt to max 170 floated both hands.
called it a very frustrating night.
drove 5 hours to train grip with Jedd, eaton, and frank snyder. good day. didn't get some of the things done that I wanted to but, I left pretty happy.
monday night I skipped my grip work since I was tired.
tuesday was supposed to be deads in the gym. since I forgot my bag I had to go home and come back. then the dead platforms were taken. and I forgot my shoes so I was wearing loafer.
I worked up to a 285 front squat. called it quits since my right quad started bothering me.
reverse hyper 3x12 160#
hanging crunches 3 to fail
Rt to max 170 floated both hands.
called it a very frustrating night.
Thursday, July 30, 2009
Wednesday, July 29, 2009
wednesday 7.28.09
mms grippers
3x1 coc #3 left. first was a close. rest were close.
3x1 #3 right. close plus over crush.
2hp
170# 6x1 backloaded.
wrist roller 3 sets 70#
face levers 3x3 12# hammer. these are still really unstable.
supersetted
wrist ext on barx15, tns rb180left, 210 right, vbar swings x10 50#.
the grippers were too much at the end in super sets. need to back up a little.
I'm hoping the vbar swings will help with my vbar and support work. I was supposed to do kettlebell conditioning tonight but, the day I had kind of wiped me out. so, the next month is training for the ggc. my weights will start to include more deadlifting since I need to bring that up big time.
mms grippers
3x1 coc #3 left. first was a close. rest were close.
3x1 #3 right. close plus over crush.
2hp
170# 6x1 backloaded.
wrist roller 3 sets 70#
face levers 3x3 12# hammer. these are still really unstable.
supersetted
wrist ext on barx15, tns rb180left, 210 right, vbar swings x10 50#.
the grippers were too much at the end in super sets. need to back up a little.
I'm hoping the vbar swings will help with my vbar and support work. I was supposed to do kettlebell conditioning tonight but, the day I had kind of wiped me out. so, the next month is training for the ggc. my weights will start to include more deadlifting since I need to bring that up big time.
Saturday, July 18, 2009
back to bending
sat july 18 09
mms grippers
left coc#3 3x1 holding it at the end, getting closer. I think if I was fresh I could nail these.
right fbbc 4x 3x1. near misses on all.
face levers 12# hammer 3x3
rear weaver stick built up to 6.26 left and 7.5 right. plus what ever the pin weighs. I think I'm starting to understand this lift a little better. I'll be sticking with it for a while.
club rotations 3x5
tns grippers
5x1, RB180 left, RB210 right.
tore one deck of crappy cards.
did a little bending:
I tried some stuff in double wraps and it sucked. I couldn't get anything in those. I don't know if it's because I'm just starting up again after a long break and my shoulders are stiff, or what. so, I went back to the single wraps and managed to work up to a 7"x1/4" square. I stopped after that because my palms were getting sore. I could have gone shorter but, my hands aren't used to it yet and I decided to quit while I was ahead.
so, the plan is to bend something at fbbb that won't make me look stupid.
side note:
this blog is an attempt to keep all of my progress, or lack there of, in one spot. I'll be keeping my gym work, conditioning, grip work, and throws all here. maybe I'll be shamed into pushing harder.
I have a grip/strongman comp coming up on the 25th. after that I have about 5 weeks until GGC. I plan to stay on the 3 days a week gym work I have been doing. I continue to do grip 3 days a week but, I'll switch the program up after the hybrid comp. I'll continue to do sled and sprints on sunday and Kettlebell conditioning on wednesdays. anyone who sees this, thanks for stopping by.
mms grippers
left coc#3 3x1 holding it at the end, getting closer. I think if I was fresh I could nail these.
right fbbc 4x 3x1. near misses on all.
face levers 12# hammer 3x3
rear weaver stick built up to 6.26 left and 7.5 right. plus what ever the pin weighs. I think I'm starting to understand this lift a little better. I'll be sticking with it for a while.
club rotations 3x5
tns grippers
5x1, RB180 left, RB210 right.
tore one deck of crappy cards.
did a little bending:
I tried some stuff in double wraps and it sucked. I couldn't get anything in those. I don't know if it's because I'm just starting up again after a long break and my shoulders are stiff, or what. so, I went back to the single wraps and managed to work up to a 7"x1/4" square. I stopped after that because my palms were getting sore. I could have gone shorter but, my hands aren't used to it yet and I decided to quit while I was ahead.
so, the plan is to bend something at fbbb that won't make me look stupid.
side note:
this blog is an attempt to keep all of my progress, or lack there of, in one spot. I'll be keeping my gym work, conditioning, grip work, and throws all here. maybe I'll be shamed into pushing harder.
I have a grip/strongman comp coming up on the 25th. after that I have about 5 weeks until GGC. I plan to stay on the 3 days a week gym work I have been doing. I continue to do grip 3 days a week but, I'll switch the program up after the hybrid comp. I'll continue to do sled and sprints on sunday and Kettlebell conditioning on wednesdays. anyone who sees this, thanks for stopping by.
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