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.
Monday, August 31, 2009
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.
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