01-17-2012

Did a bit of gripper work on Saturday the 14th, and Monday the 16th. Here is the Deload Bench and 2HP from yesterday. Got some good work in with the Blob. Sore today.

Bench
10x135
5x185
3x5x205

2HP Euro 48mm
3x60
3x110
3x5x160 touch and go

Blob
RH x3, x3, x4
LH x1 + 2 Negs, x0, Neg, x1, Neg, x1

Inch DB Drags
x3 Each Hand

Blob Swings RH

Reverse Blob
RH x1

Standing Press behind Neck
10x 45

Training 01-12-2012

Did a bit of Lunchtime work on the 12th and some gripper work on the 11th that I did not record. Anywho, here is the stuff from the 12th. Very happy with the top sets on Bench and 2HP. My forearms were sore for a few days after that.

Bench & Pinch Supersets 43minutes

Bench
10x135
5x185
3x225
3x275
2x295
2x315
3x315
10x225 Close Grip

Grippers
#2x1
E3x2
F3x1 RH

2HP Euro 48mm
110x3
160x3
180x3
200x3
210x3
220x3
220x3
220x4
180x10

01-04-2012 training

Quick Bench and Pinch lunchtime workout.

Bench
10x45
10x135
5x185
5x225
6x275
5x275
8x225 Close Grip

2HP Euro 48mm
5x60
3x110
3x155
3x175
3x200
3x220
3x220
7x177

Gripper
5x#2 BH

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

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

Training 11-15-2011

BW was 260# this morning

Still sore from Sunday session especially the triceps but decided to get in a quick lunchtime workout and hit some pinching. Really happy with today's result. Feel like I'm getting stronger again. Also went to the Gastro doc this morning. My gut issues have been slowly getting better since my diet change and adding some specific supplements. Since I have not had an episode in the last week he wants to wait till I have another one before doing anymore testing. Got my stuff for the lab work when and if I have another episode. Been trying to hit the hot tub followed by foam rolling and stretching most nights lately and that is doing some good. Nights that I don't hit the hot tub I am still doing the other two. Lastly, today's squats had at least a few reps in the work set that felt in the right groove. Almost effortless. Gotta keep dialing that in.

Squats
10x45
10x140
5x185
20x210

Grippers
6x4x#1 explosive closes

Saxon Bar Pinch SLDL (continuous reps without setting weight down on all but last set)
4x40
3x135
3x180
3x202
3x222
3x234 with hold after reps (8sec TUT)
8x204

11-8-2011 Workout

BW was 256.6 this morning. Got a decent workout in at lunch today. Also did hot tub followed by foam roller work and stretching last night before bed. Gonna try to get more consistent with this to try and get more mobility. Pinch was good today and squats and bench were also up from last session.

Squats
10x45
10x140
22x195

2HP Saxon DL
3x135
3x180
3x202
3x215
3x227
3x232 (Did not touch ground, continuous reps)
10x205

Bench
10x140
6x185
8x225

Round the world
1x 2-20kg plates with IM loading pin through center ~ 95#

Grip workout 10-29-2011

Zac and Tim came over this morning for a nice group training session. It was a really good session for me. Also wanted to welcome Russ to the blog as a contributer. Anywho, heres my stuff for the day.

Jump Rope 80x

Squats (ATG)
10x140
10x162
20x185

Standing Press
5x140
3x162
3x185

2HP Saxon Bar DL
5x40
5x130
5x180
2x225
1x247
1x257
2x0x270 (1st one almost to knees, 2nd almost to lockout)

1H Axle DL
1x185 BH
1x195 RH, x0 LH (Neg)

Axle Clean
1x195 -> SLDL x 8

2 - 45# hub farmers across the yard and back

Hub Lift
1x45# BH
1x65# BH
1x80# RH

Blob lift
RHx1
LHx0 half way up

2H Plate curl
3x75# (york 75# plate)

Cyplenov's
6x75# LH
8x75# RH

Grippers
BBGMx1 RH, x0 LH

KB swings
25kg
10x each hand every minute for 4 minutes (80x)

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.

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

Pinch workout 8-30-2011

Quick Session at lunch. Had to superglue up a tear from grippers a couple days ago on LH middle finger before starting. Is still a bit tender. Also been fighting a really bad stiff neck and upper back. I can barely move my head right now. Was hoping this workout would loosen it up but it only loosened it up a little and it was not lasting. Going to see the chiro in the morning. This made the pinch pulls and clean and presses very interesting.

2 Hand Pinch Saxon Bar DL
5x135, 5x155, 7x190, 8x190

Saxon Bar Pinch Clean and Press Behind Neck
0x145, 5x140, 6x140

2" FBBC Vbar Hammer Curls (Ring Finger at bottom of chalked area)
LH 8x
RH 14x

2" Vbar front rotations (heel at bottom chalk line)
LH 7x
RH 15x

2" vbar rear levers (heel at bottom of chalk)
6x BH

Broccoli band Ext (tempo test)
20x BH 41X2 tempo (wow burned!)

Pinch work 8-22-2011

Getting ready to head out of town for a few days on a business trip to Ohio. Had to squeeze this session in.

2 Hand Pinch Saxon Bar DL
5x135, 5x155, 10x180, 10x180

Saxon Bar Pinch Clean and Press Behind Neck
10x135

2" FBBC Vbar Hammer Curls (Ring Finger at bottom of chalked area)
LH 7x, 4x
RH 9x, 6x

Broccoli Band Ext
50x BH, 35x BH

Training 8-16-2011

Didn't have much time today for a session but needed to get some pinch in before we go out of town for a few days vacation. Knocked this one out and man are my arms baked now.

2 Hand Pinch Saxon Bar DL
5x135, 5x155, 10x180, 10x180

Saxon Bar Pinch Clean and Press Behind Neck
9x135

Saxon Bar Behind Back Wrist Curls
14x105

Saxon Bar Reverse Curls
14x55

2" FBBC Vbar Hammer Curls (Ring Finger at bottom of chalked area)
LH 5x, 3x
RH 7x, 3x

Pinch Training 8-09-2011

Today did a little fun workout since my buddy Zac came over.

Grippers
RH 8x#2, 2x 1x F3 OC 5sec
LH 8x#2, 2x 1x E3 OC 5sec

1H Negs with 110# on Euro at 48mm

Blob walk about 15' RH, NL LH (skin tear still healing)

2HP Saxon Bar DL easy
10x135, 8x185

Saxon Bar Clean and Press Behind neck
8x135

Saxon Bar Curl
2x115

Behind back Saxon bar Wrist curls
8x115

1H Clean and Press
RH 2 - 25s pinch (mismatched sizes)

1H Axle DL
LH 3x135 high rows, 0x185
RH 3x135 High rows, 2x1x185

Axle Clean and Press Behind Neck
2x185

Axle Reverse Curls Strict
20x Bar

Hammer Curls 2" Vbar FBBC
Ring finger on bottom of chalked section
RH 5x
LH 4x