12/9/11
Grippers
Warm-up
Trainer x20
#1.5x10
#2x5
#2.5x1
174# 3.5 (choked to 1")
10x1
8 full closes righty (PR), none lefty but several were very close
174# 3.5 (1" block set)
2x1
no closes either hand, down to about 1/8" righty
This ended up being a very gratifying workout. I got a huge PR with this gripper choked to 1" since on Monday I was only able to get a couple closes with it set here. On the 2nd attempt however, I hurt my right wrist again. I exploded real hard into the close and something got tweaked in my wrist and it hurt pretty bad for the rest of the workout. Obviously it didn't affect performance since about 6 of the closes were what I'd call Hulk Smashes. It'll be interesting to see how I do with 1" block set attempts with fresh hands and a non hurting wrist.
Saturday, December 10, 2011
Thursday, December 8, 2011
Bench, finally...and grippers
12/7/11
My shoulders were feeling pretty good so I decided to try some very, very light benching to see how it would feel. I just knocked out 3 sets of 40 reps to really get the blood flowing to them and keep the weight light and it felt pretty good. I also had the best pump in my boobs and triceps that I've had in a LONG time.
Bench
45x40
95x40
115x40
Grippers
Warm-up
Trainer x20
#1.5x15
#2x5
#2.5x1
Rich 3.5 (choked to 3/4")
6x1-3 closes righty (PR), none lefty but pretty close
This is a big PR because last week I wasn't very close to closing this righty at 3/4" so I'm happy with this!
#3 (choked to 1") explosive singles with 2 second overcrush-45 seconds rest between reps
5x1 both hands. These felt great and I was surprised how powerfully I was able to close this lefty.
My shoulders were feeling pretty good so I decided to try some very, very light benching to see how it would feel. I just knocked out 3 sets of 40 reps to really get the blood flowing to them and keep the weight light and it felt pretty good. I also had the best pump in my boobs and triceps that I've had in a LONG time.
Bench
45x40
95x40
115x40
Grippers
Warm-up
Trainer x20
#1.5x15
#2x5
#2.5x1
Rich 3.5 (choked to 3/4")
6x1-3 closes righty (PR), none lefty but pretty close
This is a big PR because last week I wasn't very close to closing this righty at 3/4" so I'm happy with this!
#3 (choked to 1") explosive singles with 2 second overcrush-45 seconds rest between reps
5x1 both hands. These felt great and I was surprised how powerfully I was able to close this lefty.
Tuesday, December 6, 2011
Squats
12/6/11
PL Squats-555
135x5
185x5
225x5
260x5
295x12 (PR)-stopped due to conditioning, not strength
Axle RDL
95x10
115x10
135x10-stopped here because I was nauseous
Today I'm still sick and had no strength but decided to knock out squats anyway. It's also really cold so I just couldn't keep warmed up but squats were still ok. I kept waiting for my strength to give out on the last set of squats but I just kept rocketing out of the hole until my conditioning gave way again and I had to stop due to not being able to breathe anymore.
PL Squats-555
135x5
185x5
225x5
260x5
295x12 (PR)-stopped due to conditioning, not strength
Axle RDL
95x10
115x10
135x10-stopped here because I was nauseous
Today I'm still sick and had no strength but decided to knock out squats anyway. It's also really cold so I just couldn't keep warmed up but squats were still ok. I kept waiting for my strength to give out on the last set of squats but I just kept rocketing out of the hole until my conditioning gave way again and I had to stop due to not being able to breathe anymore.
Monday, December 5, 2011
Boulders and grippers
12/5/11
I'm running another cycle of 5/3/1 using that protocol for the first power exercise followed by accessory lifts in the 8-10 rep range for hypertrophy. I'm using 170 for my OH Press max this cycle which I think is a little low but it felt good on my shoulders and I'd rather go lighter than too heavy.
Axle Overhead Press-555
65x5
85x5
100x5
115x5
130x13
Defranco Shoulder Shocker
25 lb. plate, 15 lb. DB's
3x10 (PR)
Reverse Pull-aparts-green band
40,30,30
Shoulder dislocations-red band
3x10
Grippers
Warm-up
Trainer x20
#1.5x10
#2x5
#2.5x1
174# 3.5 (choked to 1")
5x1-2 closes
#2.5 (choked to 1") explosive singles w/2 second overcrush
5x1
I'm running another cycle of 5/3/1 using that protocol for the first power exercise followed by accessory lifts in the 8-10 rep range for hypertrophy. I'm using 170 for my OH Press max this cycle which I think is a little low but it felt good on my shoulders and I'd rather go lighter than too heavy.
Axle Overhead Press-555
65x5
85x5
100x5
115x5
130x13
Defranco Shoulder Shocker
25 lb. plate, 15 lb. DB's
3x10 (PR)
Reverse Pull-aparts-green band
40,30,30
Shoulder dislocations-red band
3x10
Grippers
Warm-up
Trainer x20
#1.5x10
#2x5
#2.5x1
174# 3.5 (choked to 1")
5x1-2 closes
#2.5 (choked to 1") explosive singles w/2 second overcrush
5x1
Sunday, December 4, 2011
DO Axle Deadlifts
12/4/11
DO Axle sumo deadlifts
105x5
195x5
285x1
352x1 (PR)
360x1 (PR)
http://www.youtube.com/watch?v=5Vs5txb2NB0
This wasn't meant to be a full workout today just a PR attempt. Daniel decided to one up me after my 350# pull by pulling 351.8# so I had to try to set the bar higher. It was only my 2nd time ever pulling sumo so my technique is still off a bit but it felt pretty good and plenty light. Grip wise I think 360 is about my max for now but I'd like to get another 5 lbs. by the end of the year so I'll be hitting thick bar pretty heavy over the next few weeks.
DO Axle sumo deadlifts
105x5
195x5
285x1
352x1 (PR)
360x1 (PR)
http://www.youtube.com/watch?v=5Vs5txb2NB0
This wasn't meant to be a full workout today just a PR attempt. Daniel decided to one up me after my 350# pull by pulling 351.8# so I had to try to set the bar higher. It was only my 2nd time ever pulling sumo so my technique is still off a bit but it felt pretty good and plenty light. Grip wise I think 360 is about my max for now but I'd like to get another 5 lbs. by the end of the year so I'll be hitting thick bar pretty heavy over the next few weeks.
Choke him out!!
12/1/11
Grippers
Warm-up
Trainer x20
#1.5x10
#2x5
#2.5x1
Rich 3.5 (choked to 11/16")
6x1-3 closes (PR)
174# 3.5 CCS
2x1-down to 5/16" R, 1/2" L-(PR)
I know I said that this month was going to be all choker work but I just had the urge to test myself CCS with my 3.5 and was happy to get it down this low. I think last time I tried it was about 1" from closed so this is pretty good progress.
Grippers
Warm-up
Trainer x20
#1.5x10
#2x5
#2.5x1
Rich 3.5 (choked to 11/16")
6x1-3 closes (PR)
174# 3.5 CCS
2x1-down to 5/16" R, 1/2" L-(PR)
I know I said that this month was going to be all choker work but I just had the urge to test myself CCS with my 3.5 and was happy to get it down this low. I think last time I tried it was about 1" from closed so this is pretty good progress.
Saturday, December 3, 2011
November 2011 in review
Here's an overview of some of my PR's that I accomplished in November. I started out with some good strength and conditioning work but managed to mangle my left shoulder pretty good at the beginning of the month so that took the wind out of my sails a bit. It's feeling pretty good now though so hopefully I'll be able to consistently add more upper body S+C work soon.
The month started off on a huge positive with a successful certification attempt with the Mash Monster level 2!! This is a great achievement as I've been looking forward to this for a long time.
Grippers
Mash Monster level 2
Rich 3.5 choked to 11/16"
Big Nasty #4 CCS down to 1"
#2 CCS x27 reps
#2 MMS x35 reps
IMTUG 5 x22 reps righty, 15 reps lefty
Pinch
BlobZilla with 27.5 lbs. on the deloader
2x35's+13.5 lbs. added
Thickbar
Rolling Thunder-172 lbs. lefty
DO Axle deadlift-350 lbs.
Weight lifting
PL Squats-285x10
High bar squats-225x25
DO deadlifts-225x20
Good Mornings-135x12
I'm hoping my left shoulder will be feeling good enough to start doing some reverse bending again this month. I'll start with some 60D's and probably just try to work up to doing some light volume a couple times a week without doing the crushdown. The crush is what really stresses my shoulders and right now is much stronger than my reverse kink so I think I'll be ok not doing it for a while.
I plan on really hitting several strength and conditioning workouts each week to start increasing my work capacity and cardio conditioning. That was my limiting factor on squats and deads for max reps. It'll also really help with the fat cutting. I'm also hoping that my shoulders will be good enough to let me start some light db benching so I can start training bench again soon and attack those goals as well.
The month started off on a huge positive with a successful certification attempt with the Mash Monster level 2!! This is a great achievement as I've been looking forward to this for a long time.
Grippers
Mash Monster level 2
Rich 3.5 choked to 11/16"
Big Nasty #4 CCS down to 1"
#2 CCS x27 reps
#2 MMS x35 reps
IMTUG 5 x22 reps righty, 15 reps lefty
Pinch
BlobZilla with 27.5 lbs. on the deloader
2x35's+13.5 lbs. added
Thickbar
Rolling Thunder-172 lbs. lefty
DO Axle deadlift-350 lbs.
Weight lifting
PL Squats-285x10
High bar squats-225x25
DO deadlifts-225x20
Good Mornings-135x12
I'm hoping my left shoulder will be feeling good enough to start doing some reverse bending again this month. I'll start with some 60D's and probably just try to work up to doing some light volume a couple times a week without doing the crushdown. The crush is what really stresses my shoulders and right now is much stronger than my reverse kink so I think I'll be ok not doing it for a while.
I plan on really hitting several strength and conditioning workouts each week to start increasing my work capacity and cardio conditioning. That was my limiting factor on squats and deads for max reps. It'll also really help with the fat cutting. I'm also hoping that my shoulders will be good enough to let me start some light db benching so I can start training bench again soon and attack those goals as well.
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