Upper body and grippers

3/8/12


Grippers-left only
Warm-up
Trainer s20
#1.5x10
GHP5x5
GHP6x1

CoC 3(20mm)
1-easy close

GHP6 (20mm) 5x3-60 sec. rest
4x3-(PR)
1x2-couldn't get the last rep on the last set

3/12/12


I'm redoing the first week of the boring but big cycle since last week I only got a couple of the workouts in.  Plus I want to keep it easy this week since I have the Cactus Grip Comp in Tucson this weekend.

Axle Overhead Press-555
65x5
85x5
100x5
115x5
130x5

Incline Bench-5x10
5x10@115


Axle Bent-over Rows-5x10
5x10@115-last set was harder than expected because biceps were smoked

DB Hammer Curls supersetted with DB Tricep Extensions-3x10
3x10@50-Hammer Curls
3x10@60-Tricep Extensions

Lower body 3/7/12

3/7/12


Conventional Deadlift-555
135x5
185x5
235x5
275x5
310x5

I was supposed to do high bar squats 5x10 then I was going to do some axle hip thrusts but my wife called and said she has a flat tire at work so I need to go change it out for her instead.  Then it's off to work for the night.  I haven't done any deads (conventional or sumo) in quite a while and they felt pretty good today.

Belated updates

3/2/12


Grippers-left only
Trainer x10,10
#1.5x10
GHP5x5
GHP6s1

GHP7 (1.5" block set)
5x1
2 closes! (PR)


3/5/12


Grippers-left only
Trainer x20
#1.5x10
GHP5x5
GHP6x1


MM1 replica (MMS)
1 easy close (PR)


MM1 replica (20mm block set)
4x1
No closes.
First attempt was a paper thickness miss and each successive attempt was further and further away.  Because of my right wrist pain I was having a lot of trouble getting a good set and after the workout my wrist was hurting more than it has in a long time so this might be too heavy of a gripper right now even though my left hand strength is strong enough for it.  It's time to start working the wrist curls and try to actively rehab my right wrist instead of just resting it since rest hasn't helped at all so far.

3/6/12
I'm going to try the Boring but Big 3 month challenge by Jim Wendler.  Here's a link to the article http://www.t-nation.com/free_online_article/most_recent/the_boring_but_big_3month_challenge.  I'm having to change around a couple of the exercises due to injuries and I'm also doing incline bench instead of flat bench to work my upper chest more.


Upper Body Day
Axle OH Press-555
65x5
85x5
105x5
115x5
130x5

Incline Bench-5x10
95x5
135x5
135x5
135x5
135x5
135x5

Fat Handle Bodyweight Rows-5x10
1x10-had to stop because my right wrist was hurting too much

Rear Laterals-5x10
5x10 with 20 lbs.

Reverse Axle Wrist Curls-3x10
35x10
45x10
45x10

I tried to do regular axle wrist curls as well but my right wrist was way too sore.  This was very annoying.

Missed it by that much...

12/27/12


I moved up this week to using the new GHP block for block sets which measures 1.5"x1"x3" and am now using the 1.5" side for my block sets since I pretty much dominated the 1" sets last week.  I didn't get any closes with GHP7@1.5" but most of the attempts were only a paper thickness miss and within the next couple weeks I should be getting at least a couple closes per workout.  I did manage one close with it @1.5" with both hands on Sunday when I was trying to get it on video but my daughter was trying to "help" me by pushing the record button which instead stopped the recording.  Needless to say the closes I got were not on video and when I tried again later I didn't have enough left in the tank to get a close lefty and my right wrist was so sore I didn't even try.

Grippers-left only
Warm-up
Trainer x20
1.5x10
GHP5x5
GHP6x1

GHP7 (1.5" block set)
5x1
No closes but most were about a paper thickness away

Getting back in the swing of things...

2/20/12


I decided to do some bodyweight work today to get the blood flowing and test myself lightly again.  No pain in the shoulder or wrist which is good but the lack of conditioning made itself known...again.  I did a 50/10 protocol...50 seconds of work with 10 seconds rest.  Do as many reps as you can in 50 seconds, rest 10 seconds and move to the next exercise.  I wasn't able to complete the last 2 exercises...dips and abs because of a trip to the bathroom to release everything in my stomach :(

Squats-41
Knuckle Pushups-32
Squat Thrusts-15
Standing Alt. Knee Lifts-25 each leg
Alt. Lunges-10 each side
Rows-11
Dips-8 then ran to the bathroom
Abs-didn't do

Later at work: Grippers

Grippers-left hand only
Warm-up
Trainer x20
#1.5x10
GHP5x5
GHP6x1

GHP7 (1" block set)
6x1
5 closes(PR), one miss was because I ran out of chalk and hands were a bit sweaty because of work

Dynamic effort grippers

2/16/12


Grippers-left hand only
Warm-up
Trainer x20
#1.5x10
GHP5x1
GHP6x1

GHP6 (MMS) explosive singles with 2 second overcrush
5x1

GHP5 (MMS) 
5x7 (PR)

New gripper PR

2/13/12


I've been inconsistent with grippers lately and last week's session was fairly disappointing.  Fortunately, last night's workout was very good and I felt stronger than I have in a long time.  I'm still only working the left hand because my right wrist is still pretty sore.

Grippers-left only
Warm-up
Trainer x20
#1.5x10
GHP5x5
GHP6x1

GHP7 (20mm block set)
8x1
8 closes (PR)
All were Hulk Smash with handle grindage!!

I'll step up to the 25mm/1" block set on the next heavy workout with this gripper.

Grippers 2/6/12

2/6/12


Grippers-left hand only
Warm-up
Trainer x20
#1.5x10
GHP5x5
GHP6x1

GHP7 (20mm block set)
5x1-only one close

Down for the count

As of now I can't do any lifting or really any grip training either due to injuries.  I went to the doctor yesterday and he said it looks like a possible ac seperation (whatever that is) and sent me for x-rays for both my left shoulder and right wrist.  I'm also going to set an appointment to see my orthopedic surgeon so he can look at the x-rays as well and decide how to proceed.

Meanwhile, I'm cutting back the carbs since I won't need as many for post workout and keeping my diet clean.  So far I'm down 3.5 lbs. in a week and when I measured my waist a couple days ago it was already down 1/2". I'll continue to lean out slowly while recovering from these stupid injuries.

The Pec Pop of Love

1/30/12


My wife showed me a trailer for the movie Journey 2 and at the end the Rock does a the Pec Pop of Love and since I have a major swole in my chest right now I decided to use that for the name of today's workout.

I decided to use a narrower grip on bench and incline by about 1" and it really hit the triceps hard and killed endurance but it felt better on the shoulder so I'll keep the narrower grip even though I can't go as heavy.

YTWL's-warm-up
1x10


Bench
45x10
95x10
135x5
185x5
235x5

Incline Bench
45x10
95x10
135x10
155x10
185x5+1-rest pause

DB Incline
60x10
60x7
50x9
50x6
40x10
My triceps were toast by this point and even 40# dumbbells felt like 100's

Incline Fly's
25x12
25x12
25x10

DE Gripper day

12/26/12


Grippers-left hand only
Warm-up
Trainer x20
#105x10
GHP5x5

GHP6 (MMS) explosive singles with 2 second overcrush
5x1

GHP5 (MMS)
5x6
This was actually easier than the 5x5 I did last week.

Grippers...and nothing else

1/23/12


I'm still fighting off this flu and have no energy to speak of so all I've managed lately is grippers while at work.  Here's the left hand gripper I did on Monday and tonight I'll be doing a light explosive workout.

Grippers-left only
Warm-up
Trainer x20
#1.5x10
GHP5x5
GHP6x1

GHP7 (MMS)
1-easy close so I started doing 20mm block set reps to increase difficulty a little

GHP7 (20mm block set)
5x1-all 5 were closes!!
The first 2 attempts were handle grinders but the last couple were fairly tough so I'll stick with 20mm for the next heavy workout I do with this gripper before stepping up to the 25mm/1" block set.

Project: Build Like a Badass!

Today I'm starting what I call "Project: Built Like a Badass!"  I read that title somewhere and am stealing it :)  I was originally going to make my transformation in different steps but decided that Build Like a Badass will incorporate all of them so that's what I'm doing.  Of course initially I'll be concentrating on fat loss while working to increase or at least maintain the 3 main powerlifts.  I took as many measurements as I could by myself this morning before working out and will track them here every couple weeks or each month against my goals.  The bodyfat % may not be very accurate because I just have one of the handheld meters which aren't super accurate but will work for reference for me.   I don't have an actual goal weight because it'll be wherever it is when I get to around the 12% bf range.  Anyway here are my goal measurements and actual measurements.

GOALS--------------------------Current
BF-12%-------------------------26.3%
Waist-34"-----------------------45"                                
Chest-50.25"-------------------46.25"
Shoulders-55"------------------?
Neck-19.5"----------------------?
Gunz-19.5"---------------------18.25"
Meathooks-15.5"-------------15"
Wheels-28"---------------------27.5"
Calves-19.5"--------------------17.5"

Back and Deads

12/19/12


I thought I was finally over the flu but at work Monday night I started feeling real bad and ended up taking Tuesday and Wednesday off sick and just stayed in bed the whole time.  Today I feel good enough to go back to work again and decided to get my back and deadlift workout in.  All in all I didn't feel TOO bad but recovery was definitely down a bit.  I also decided to add axle hip thrusts to my workouts to help with lockout and really liked the feel of them.  My bench feels about 4-5" too tall for this though which really made it challenging to get into position.  That's the main reason I didn't use more weight.  I'll get something set up lower so I can take full advantage of this exercise.

Deadlifts-5x5
135x5
185x5
225x5
275x5
325x5

Pullups-5x as many as I can do
3
Shoulder hurt a bit so I aborted these here

Axle Rows-5x10
65x10
105x10
155x10
155x5 drop to 105x10

Axle Hip Thrusts-3x10
15x10
105x10
125x10
I really liked these and will up the weight considerably once I set up a lower bench

Barbell Shrugs-5x10
135x10
225x10
315x10
365x10
405x0-my right wrist didn't like supporting this much weight so next time I'll up the reps to make the lighter weight more challenging.

Grippers (MMS) left only
Warm-up
Trainer x20
#1.5x10
GHP5x5

GHP6 (MMS) explosive singles with 2 second overcrush
5x1

GHP5 (MMS) 5x5
5x5

IMTUG-5x5
#5
5x5

Building a Bigger Rack

1/16/12


I'm not completely over the flu yet but I finally have some energy again so it's time to start getting swole again.  After the eye opener of last weeks hideous workout I decided to go back to a bodybuilder type split but use the first exercise for power building using a 5x5 protocol and increasing weight each workout.  The remaining exercises will be done using a 5x10-12 protocol for hypertrophy and endurance/work capacity.

Bench-5x5
45x10
95x10
135x5
185x5
225x5-felt great and no shoulder pain

Incline Bench-5x10
45x10
95x10
135x10
155x10
185x7+1-had to do rest/pause because my triceps gassed out

DB Incline-5x10
60x10
60x7
50x10
50x7
40x10
Again my triceps were gassing out so I had to keep dropping the weight.  Once I can get all 5 sets with 60 I'll go up in weight.

Incline Fly's-3x12
20x12
20x12
20x12-will up the weight on the next workout

Grippers (MMS) lefty only
Warm-up
Trainer x20
#1.5x10
GHP5x5
GHP6x1

GHP7 (MMS) 
5x1
4 closes (PR)
I'm very happy with this!  Considering I haven't done any grip work in a while I wasn't sure I'd be able to close this gripper at all let alone 4 times.


IMTUG's
#5-warm-up
5 singles

#6
5x1
3 closes (PR)
I'm actually disappointed with this even though it's a PR because the set felt great to start but on the last 2 attempts it seemed I couldn't get a good set therefore I couldn't get the closes.

Work capacity...who needs it??

1/9/12


This was perhaps one of the most humbling and eye opening workouts of my life.  I started my beginners workout routine today, which I've done in the past and the first week or two is always easy.  Well, not so this time.  I couldn't even finish the workout!  My work capacity is in the toilet after the last year or so of low rep strength training.  I'm going to have to re-evaluate my program and either split it into a push/pull or just spend a month or so working on increasing work capacity.  I'll spend the next day or so working on programming to include conditioning work and GPP.

Anyway, here's the pitiful excuse for a workout:

PL Squats
135x8
225x8
275x8
275x2-completely gassed out and couldn't keep form

Incline Bench
95x8
135x8
155x8
155x8-these felt real good/light and my shoulders gave no problems at all

Deadlift
135x5
225x5
315x5
315x5-these weren't any tougher than expected but I was completely gassed by this point and had to take about 10 minutes to recover and finish throwing up before setting up for the next exercise.

Axle Bent-over Rows
65x8
155x8
155x8-
I only did one warm-up set because I was already pretty well warmed up

Axle Overhead Press
65x8
105x8
160x4-I had nothing left in the tank to finish the set or the following set

JM Press
I didn't even set up for this exercise because I couldn't continue the workout.

Beginner Bodybuilding program

I want to start off 2012 by improving my conditioning, mobility and flexibility as well as add some lean muscle while cutting fat.  I also really need to give my connective tissues a break from all the heavy lifting so I'm going to do a basic beginner style bodybuilding routine that works the whole body on 3 non-consecutive days a week.  The routine will last 5 weeks and will use the same weight for each exercise for the whole program.  The way it progresses is by starting at 8 reps and each week adding one more rep until week 5 when I'm doing 12 reps.  There is a built in deload each week as the first workout is with 100% of the working weight, the second workout is with 90% of the working weight and the third workout is with 80% of the working weight so basically it's a heavy, medium. light protocol.  I got the basis of the workout from bodybuilding.com and adjusted the exercises slightly to work around some minor injuries I'm trying to rehab.  This weeks workouts are basically just finding the correct working weights for the program and next week I'll start the actual program.  The first 1-2 sets are warm-ups with only enough time to switch weight for rest and the last 2 sets are with the same working weight with a max of 60 seconds rest between.

Here are the exercises I'll be doing for the routine:

Squats
Incline Bench
Deadlifts (day 1 only)
Good Mornings (days 2-3)
Axle Bent-over Rows
Axle Overhead Press
DB Hammer Curls (if the wrist will handle it.  I'll try it out next workout)
JM Press
I'll add grip and wrist work as well as iso's where needed

1/4/12

Squats
135x8
225x8
290x6
275x8-290 will be too heavy by the time I hit higher reps so I'm going to start with 275 and see how it goes.

Incline Bench
45x8
135x8
185x8
185x8-The first set with 185 was easy but the second set was HARD.  I'll drop to 155 for the workout.

Axle Bent-over Rows
105x8
155x8
155x8-The weight felt fine but my right wrist was a little sore so I'll keep the weight here.

Axle Curls
Can't do these because of wrist pain

JM Press
45x8
95x8
95x8-This is a completely new exercise so I'll keep the weight at 95 to get form down and to reduce strain on the wrist.  This hits the triceps hard and hopefully will help with all pressing.

Grippers for the left hand only

1/3/12


Since my right wrist is really messed up I'm going to stop doing grippers right handed and just focus on left hand grippers while rehabbing the right.  Hopefully it'll catch back up to the right strength wise.

Grippers-lefty only
Warm-up (CCS)
Trainer x10
#1.5x5
GHP L5x1

GHP Level 6 (MMS) explosive singles with 2 second overcrush
5x1

IMTUG's-lefty only
#5x5-warm-up

IMTUG 6
5x1-no closes.  Last time I used this I got 2 closes lefty but for some reason I couldn't seem to get a decent enough set to get any closes with it.

IMTUG 5-explosive singles with 2 second overcrush
5x1

December 2011 in review

Here's the last review of 2011.  Overall it was a great month since I set a PR every workout with the exception of  a couple the last week of the month.  Technically one of them could be considered a PR since I was using the axle for overhead presses.  

December highlights

Grippers

174# 3.5 choked to 1" x 8 singles

183# Rich 3.5 choked to 3/4" x 3 singles

IMTUG 6 x 4 singles righty, 2 singles lefty

GHP Level 7 MMS

Thick bar

DO Axle Deadlifts (sumo)-352# 

DO Axle Deadlifts (sumo)-360#

DO Axle Deadlifts (sumo)-305x9

Oly bar deadlifts

DO Conventional-225x26

Squats

310x9

Bench Press

135x40

Axle OH Press

205x1

150x12

Feats of Strength

Tore a deck of cards

Reverse bent 17/64 x 7 drill rod to about 25 degrees-sore right wrist was the limiting factor here

My left shoulder has been feeling better this month and light benching hasn't been bothering it so I'll start adding a little weight and work on getting bench stronger.  I'm also now at the point where all squat workouts have to be done at the gym since my cheap "power" rack isn't safe for over 300 lbs. 

I've been doing all deadlifting lately with the axle and axle deads are getting strong but I noticed that my overall strength when pulling with the olympic bar is down due to not pulling much weight so I will focus on heavy deads again with a goal of pulling 550 conventional in 2012. 

I'm also getting back into bending again, slowly.  Right now my right wrist is messed up pretty badly from going crazy on grippers in December so I have to take it easy bending but I need to work on technique anyway so it's ok.

I will not be doing any grippers right handed until my wrist is healed because even squeezing the Trainer causes it to hurt.  I'll continue grippers with the left hand in the meantime to bring it closer to where the right is and I'll work on strengthening my wrists a lot.  That will have a positive impact on all lifts pretty much.  

To start the year off I'm going to focus more on accessory exercises in a 8-12 rep range with only the first/main lift of the workout being in a lower rep range.  I feel I need to work on developing some muscle and strengthening some weak points before going real hard on the main lifts to avoid injuries and improve mobility and flexibility.  Fat loss will also be a big focus the first part of the year so working with slightly lighter weight will reduce the risk of injuries.

The strength goals for my 40th birthday are coming along pretty nicely and I'll continue working hard toward exceeding them this year.  I think I can accomplish the majority of them in 2012 and will be working hard on conditioning so it's no longer a limiting factor for the 40 rep goals.  The only real concern I have is reaching the bench goals because until my left shoulder is healed I can't really bench much but I'll continue increasing weight for 40 reps.