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.
Friday, October 9, 2009
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.
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