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.