7/30/09
push jerk
5x3 195 ^
close grip bench 3x5 215 ^
pull ups 5x5
crazy bench 3x20 16k bells on each side
RT up to 160
some elbow/shoulder rehab and called it a day.
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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