Axle OH Press max day

12/26/11


Axle OH Press
20x10
65x5
105x5
185x1
205x1
215x0

I'm a bit disappointed with missing at 215 but I guess after so long of not doing any shoulder presses and the shoulder issues I've been dealing with anything over 2hundo is acceptable.  I failed with 215 when my lower arms got to parallel which is where the triceps start to really come in so at least now I know my weakness.  I haven't done any direct arm work in quite a while so I think I'll overcome this weakness pretty quickly once I start putting on the Gunz show again.

Christmas Eve Workout 12-24-2011

Zac came over Saturday morning and trained some Bench and Pinch with me. It was cold outside for the workout but once we got Benching we warmed up enough. The Bars and steel plates were cold enough to sting a bit though. The workout was good and I was happy with my results on both the bench and 2HP. I ended up coming down with the dreaded stomach flu around midnight Christmas morning though and boy that was a tough workout. Still recovering from that.

Bench
10x135
5x185
3x225
3x275
4x285
4x285
5x285

2HP Euro 48mm
5x60
3x104
3x148
3x192
4x207
4x207
5x207

Saxon 2HP
12x174

Bumper holds for time
2-45s 13 sec
2-35s 20sec
2-25s 30sec

Training 12-22-2011

Getting caught up on my updates from the last week. This one from 12-22. Got a nice PR on the Pinch Clean even after jamming one of my thumb knuckles a bit on the right hand on the 162# set. Tried to catch on the drop and didn't quite get it in time. The bar bounced up and bit me as a result. Prolly could have gone a bit further for the final set but the workout was cut short due to daddy duties.

Bench
10x45
5x135
5x185
3x5x205

Saxon bar Pinch Clean
5x85
3x107
2x130
2x140
2x152
1x162
1x174

12-20-2011 Bench and Grippers

Quick lunchtime workout. Grippers interspersed between bench sets.

Bench
10x45
10x135
5x185
3x230
6x275
4x255
4x255
5x255

Grippers mini-reps for time
#T, #1
#1 16sec
RH #2 16sec, BBSM @ 1/4 16sec, 16sec, 16sec, #2 20sec
LH #2 16sec, 16sec, 16sec, 16sec, 12sec

Lying tricep ext (Headbangers)
10x135

Workout 12-18-2011

Sunday's workout. Zac came over and trained with me and even Derek showed up for a bit at the end.

Squats w/ baby on back x 20

warmup circuit
3x
50x jump rope
10x 24kg KB swings per arm
Bench - 10x45, 10x115, 10x165

2HP euro 48mm
3x110
3x155
2x177
3x210 did not lock out last rep.
3x198
3x198
3x198
6x198
2HP Saxon DL
20x160

Hub transfers and flip catches 45#
a few

Blob lift RH x2x1
LH negs

Ledge Pullups
6x, 10x

25# Bumper curls
x3

Gripper TNS
#2x3 BH
E3x0 close miss
BBSM @ 1/4 x1 RH

Grippers 12-17-2011

grippers mini-reps
#1 16sec
3x#2 16sec BH

Training 12-15-2011

Time to get the training log caught back up. This was from the 15th, still was a bit sick but anxious to get back to work.

Bench
10x45
10x135
3x185
3x205
3x255
5x275
2x275
3x3x255

grippers
#T,#1,#2
3xE3
mini reps
ABBSM @ 1/4 10sec RH, 5sec LH
4x 10sec RH
4x 10sec LH
20sec #2 RH
20sec #1 LH

KB swings 24kg
10,10,10,15

Back from vacation

We made it back from vacation to Texas last week. It ended up being a pretty rough one as we all caught strep throat. The baby had it the worst and was completely miserable. 104+ fever even with tylenol and advil, wouldn't eat, drink or sleep. We ended up heading home almost a week early to get her into the doctor and more comfortable surroundings. She is doing much better now and almost back to normal eating and sleeping habits. I'm back to work today also. The other good thing that got done this weekend was getting the first coat of paint up on the walls and trim in my training room remodel. Just got to finish the paint, clean up and get the floor mats down before I can start moving things back in.

Vacation

Heading out to visit family in Houston today, then after a few days of that a family deload in Austin. I'm taking along some grippers just in case the urge strikes me.

Sunday Workout 12-04-2011

Zac stopped by for this one. Temp was around freezing, ice on stuff. I bailed out of the Squats early, just wasn't feeling it. Pinch went well, the Euro felt surprisingly grippy despite the cold wet weather. I upped my PR on the new IM hub as well. Wanted to go higher with the grippers but those were not feeling strong either so I moved on to Pinch. I'm a bit sore today like I did something, go figure.
On the training room remodel project, its moving along. One wall left to texture. Then Priming and painting the new walls and trim. I went and picked up a few additional stall mats as well. Looking forward to getting everything moved back in there.

Squats
10x45
10x140
10x220

Grippers
#T, #1, #2
E3x2
F3x1 RH
Avg3 x 1 LH
EEx0 TNS RH
EEx1 RH
E3 x 2 LH

1HP Euro 48mm BH
1x80
1x92

1HP 2-44s
2x1x RH
2x0x LH Neg
5x1x +2.5# Negs BH

Blob
1x BH

2HP Euro 48mm
3x110
3x155
3x177
2x199
1x220
1x225
1x230
0x235
1x235

IM Hub
2x33 BH
2x0x52 LH
1x52 RH
1x57 RH
1x60 RH
1x62.5 RH

Bench
10x45
10x135
3x185
3x225
5x275
15x225

Plate curl
10x 25# bumper BH

Lying tricep ext (headbangers)
9x145

Pinch Farmers with Bumper in each hand, back to back
2- 45s black
2- 45s Blue
2- 35s Yellow
2- 25s Green

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.