9-28-2011

Decided to get a regular oly bar DL baseline today. Its been over a year since the last time I pulled so it was pretty wimpy. My back is by far still the limiting factor.

DO Oly DL Conv
5x140, 2x235
2x285
2x325
2x345 (tough)

SLDL
10x140

9-27-2011

BW was 258.8# this morning. Lowest it has been in a couple of years. Guts are feeling better too with the new diet. This will be day number 4 on it. I promised my wife that I would go at least 10 days with this very strict diet to allow my gut some time to heal. Only a few more days to go. I think I will likely stick to it longer though if the weight keeps coming off. Little bit of soreness today in the forearms but not too bad. Just the right amount and type of ache for strength building. I'm looking forward to an over body weight pinch DL now and also thinking I need to find a way to work the Axle DL's back into the rotation.

During lunch did some wrist work with the 2" vbar. A variety of different movements and didn't really track reps just feel. Also did some band extensor work.

Pinch Training 9-26-2011

Zac stopped by today during lunchtime for a bit of Pinch work. I missed my planned reps on the Saxon and I am unhappy about that. ended up doing short recovery and adding additional singles to finish up planned rep count for each set. Ripped the thumb webbing too on my LH at some point, thank you baby Jesus for chalk to rub into that bloody mess so I could finish the workout. Prolly some stuff I forgot that I did but this would be most of it. Been having terrible gut issues for awhile and finally made some fairly drastic changes to my diet a couple of days ago. So far so good and some weight loss will likely be a nice side effect. Already lost a few pounds since I was 270ish not too terribly long ago.

BW am 261.5#

lunchtime
Grippers light warmup

Squats ( Axle )
10x125
10x135 slow eccentric phase + pause at bottom of each rep

2HP Saxon Bar DL
5x135, 3x180, 2x200
3x225 + 1 + 1
4x225 + 1 -> straight into next exercise with only time to change plates.

Saxon Bar Pinch Stiff Legged DL with slow eccentric phase (did not set down for whole set)
3x180

Axle Press
10x135 very fast

Saxon Clean and Press Behind Neck
145x1 Clean + 2 Press -> 145x1 Clean + 2 Press ( back to back sets maybe 10 sec between)
30sec rest, 145x1 clean + 4 Press

Grippers
2x F3 RH 30mm block set missed 2nd close by a hair. Few Reps on #2 LH

35# plate curls
5x Each hand. LH set down and reset hand position each rep, RH was reset for last 2 reps

Saxon bar wrist curls 4112 Tempo, Empty bar 40# x 10

Thumbless Reverse curls Axle
33# x 16 Slow Eccentric phase ( Burned )

Could not move clamps/hands for at least half a minute after finishing.

9-23-2011

Yep sore today. Especially my legs from the squats yesterday. A bit sore in the arms and shoulders too. Did some extensor work today, nothing big.

Training 9-21 and 9-22-2011

Yesterday 9/21
Attempted planned gripper workout. Was not really hitting the reps and strength levels I was hoping for so I tested my toe touch ROM. Was barely past my knees so I called called it quits for the day.

Jump Rope
60, 60, 60, 60, 60

Grippers
#Tx10, #1x8, #2x6
LH E3x2 (31X2 Tempo), #2x4 (41X2 Tempo)
RH E3x3 (41X2 Tempo), E3x3 (41X3 Tempo)

Today 9/22
Redid yesterday's gripper workout with squats and presses instead of jumprope. Felt much better and gripper strength was on target. Did not quite hit the volume I planned due to time constraints but still very happy with the workout. Prolly the first time I have squatted in over a year.

Squats (ATG With Axle) (Sets interspersed with gripper sets)
10x33
10x125
10x125
10x125

Grippers
#Tx10, #2x6, E3x3
RH
  F3x1 (30mm block set)
  F3x1 (61X2 Tempo 30mm Block)
  E3x4 (41X2 Tempo)
  E3x3 (41X2 Tempo)
  E3x3 (41X2 Tempo)
  #2x13 (50mm Block set)
LH
  F3x0 (miss by 1/8)
  E3x1 (61X2 Tempo 30mm Block)
  E3x2 (41X2 Tempo)
  #2x5 (41X2 Tempo)
  #2x5 (41X2 Tempo)
  #1x13 (50mm Block Set)

Axle Behind Neck Press (Interspersed with Gripper sets)
3x125 (61X1 Tempo)
3x125 (61X1 Tempo)
10x125

Training 9-18-2011

Saturday I spent the day working on the remodel of my training room. Its been a few weeks since I have had the time to work on it so it was really nice to see some progress. Got the brick work done, and all of the drywall except for where the brickwork was occurring is up and first coat of mud and tape is done. So Sunday morning I was a little sore before the workout but most of it worked out once I got warmed up. I hit my planned numbers in the Pinch DL but it did feel heavy this time. Prolly due to the day before. Still a little sore today so prolly a good sign.

Jump rope (thoughout the workout with last set at end)
60, 60, 60, 60, 100

2HP Saxon Bar
5x135, 4x180, 1x205
5x217, 5x217

Saxon Bar Clean and Press
Clean 1x135 + 2 Press -> Clean 1x135 + 2 Press -> Clean 1x135 + 2 Press (back to back with brief pause between each)

35# Plate curl
RH 4x, 4x
LH 4x, 4x

2" Vbar front wrist raises
4x 41X2 Tempo

2" Vbar standing Tricep extension with lever
8x Each Hand

Blob Tricep Extension
15x

Some Gripper Work 9-15-2011

Did Some Cardio on Sunday 9/11/11. Walked halfway up Tumamok hill with my wife. The full hill is 3 miles round trip with 750' elevation gain and a real heart thumper for me. My wife being the badass that she is endurance wise can do this with our 26# child on her back. Me, just hauling my big ass up the hill is tough enough.

Today did some gripper work with a guy new to grip named Chad. This was his first exposure to grip work so I home he is not too sore tomorrow. I think he normally works on powerlifting and is hoping to help his DL by being able to hold onto the bar better. My grippers today felt significantly stronger which is a good sign. got all my sets at the new higher rep count and not one was to failure.

My stuff was this today:

Jump Rope 2x80x
Standing Blob Tricep Extensions
14x

Blob lifts each hand a couple

2 - 25s Plate Pinch Snatch RH

Grippers
#Tx10, #1x8, #2x5
RH 8x3x E3 Tempo 41X2 (30mm Block), #2x5 41X2 Tempo (50mm Block)
LH 8x4x #2 Tempo 41X2 (30mm Block), #1x ? A bunch 41X2 Tempo (50mm Block)

Thumbless Axle Reverse Curl
15x 33#

I know I did a few other thing to Demonstrate lifts to the new guy but nothing noteworthy enough to remember.

Training 9-10-2011 at WSH grip comp

Got in a nice training session and some good messing around lifts while I was helping with judging at the World Strongest Hands Leg 2 Grip competition on Saturday. Very happy with a number of the PR's including the Vulcan 30mm block close on Lvl 18, 260# on the Saxon bar DL, 1H pinch on the Saxon bar PR, and especially the 170# pinch clean and press on the Saxon bar. That lift is especially tough and unwieldy. My long term goal is 180# on that lift to match what Arthur Saxon is said to have done on it, with him being the namesake I named the bar after. Getting ever so much closer.

8x 50# blob standing tricep ext
Jump rope 100x

Grippers
10x #1, 6x #2, 2x E3
RH 2xEE, 1xE3.5
LH 2xE3

Vulcan 30mm block
1xLvl 15
1xLvl 16
1xLvl 17
1xLvl 18

Standing Tricep Extensions Saxon bar
8x90#

2H Saxon bar DL
5x140
2x190
1x240
1x260
5x210, 5x210

Euro 2hp 48mm
broke 240# a few inches off ground

Saxon bar clean and BNP
4x140
2x150
2x170

Saxon bar curls
4x90 (25# bumpers harder)

Grip topz
coin up to 35
stub up to 45 (not full lift)

1H Saxon Bar Pinch lifts
RH 2x1x90, 1x110, 1x120, 3x0x130 (broke off ground almost a foot each time)
LH 2x1x90, 1x110, 0x120

2" vBar rotations front
Standing tricep ext and Lever

Gripper
LH #2x4 41X2 Tempo
RH EEx5 parallel reps.

Training 9-7-2011

Rounds - Jump rope and Tempo Grippers

Gripper sets between rounds of jumprope

33.5 min total for both
10 sets of 55 rope jumps

Grippers
#1x8, #2x6
LH 2x #2x4 41X2, 5x #2x3 tempo 41X2, #2x4 -> #1x6 Wide Block Set
RH 2x E3x3 41X2, 4x E3x2 tempo 41X2, E3x1 41X2, #2x7 -> #1x8 Wide Block Set

Training day with Tim Struse

Tim was going to do his MM5 cert on Saturday so I headed up that morning and acted as his witness for the cert. Then after the cert we had a nice training session together. Its been a few months I think since we have had a chance to get together for some training and he has gotten a good bit stronger especially on grippers. He manhandled the MM5 gripper and also finally closed my Easy #4 that he has been trying to close for some time. My grippers are still slowly coming back after the layoff earlier this year and way below my peak. However I did get a couple of nice Post-layoff PR's with 175# RH, and 164# LH. Can't even remember what brand or model the grippers were now. Tim had them lined up by calibration value on the wall. After that I hit my planned numbers on Pinch and was pretty happy. Good session.

Jump rope 100x

Grippers
10x #1, 6x #2, 2x E3
RH 1x 175#, close miss at 182
LH 1x 164#, close miss at 166

2" VBar
1x 225, 1x250

2H Saxon Bar DL
5x130
5x150
8x200, 8x200

Saxon bar clean and BNP
14x130

Saxon bar curls
11x95

Saxon behind back wrist curls
13x105

Saxon reverse curls
13x55

2" vbar hammer curls
RH 11x
LH 8X

Training 9-1-2011

Time to get back on the stick on fat loss. Been feeling large and super crappy lately. Started a food journal today and did this workout during lunchtime and got a really solid sweat going. Starting weight is likely around 270#. Also results from the Chiro appt yesterday is that he thinks my neck/upper back has a sprain somewhere. Everything was locked up tight with muscle tension but with some traction, heat and active release work he was finally able to get some movement. Been icing a few times a day and doing anti-inflammatory, and it is feeling much better today. Gotta go back for another session in the morning.

Rounds - Jump rope and Tempo Grippers

35min total for both
14 sets of 35-45 rope jumps with grippers between sets

Grippers
#1x8, #2x6
LH 8x #2x3 tempo 41X2 (6th set was x2+1 bad set), #1x6 tempo 41X2 -> #Tx6
RH 8x E3x2 tempo 41X2, #2x6 tempo 41X2 -> #1x3