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

Workout 11-20-2011

I called off a group workout on Sunday morning because I was gonna be busting butt on the training room remodel and would only be able to train while the baby was taking a nap whenever that was, also because I smooshed the tip of my left thumb pretty good with a stray hammer strike on Saturday. That one actually caused the thumbnail to cut through the skin beneath it and took hours to stop bleeding completely. Its looking and feeling much better today though. Still not ready for any 2HP yet but alot better. Anywho, workout was done quickly while Nipper napped and I got a chance to test out the new bumpers on some light oly lifts.

Squats
10x45
10x135
6x185
22x210

Grippers
#Tx10, #1x10, #2x6, E3x3
RH A3x2, F3x1, EEx1, E3.5x1, E3.5x1, BBEx1, E3.5x2 H3.5x0 (1/16)
#2 mini-reps 36sec
LH A3x0 (bad set), A3x1, GMx1, EEx1, EEx1, F3x1, E3.5x0 (3/8)
#2 mini-reps 27sec

Hang Cleans
5x45
5x95
3x135
2x185
1x185

Hang Snatch
5x45
5x95
2x135

Bench
10x135
3x185
3x205
12x225

Lying Tricep Ext
10x135

Cyplenov's (bumpers)
4x80, 3x80

Shoulder Shocker
10x35 Seated plate front raise
8x15 Seated DB lateral raise
9x15 Seated DB Clean and partial press.

Training 10-6-2011

Did a quick DL session today. Forearms are still a little sore from last weekend.

DO Oly DL heels touching
10xbar, 5x140, 3x235
2x285, 4x2x320

SLDL Slow eccentric phase
10x140

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

Training 8-02-2011

Switching things up a bit on grippers and likely changing the Pinch work some starting next week as well. I tore a nice flap of skin on my Left Thumb today attempting some Blob pulls for Gripcerts.com and that is a good reminder that I may be training a little too close to my max and it is time to back the intensity / weight down some and progressively work back up. On grippers for the current training cycle I am going to shoot for a daily GTG method on Over Crushes. I took some video of the pinch work and will try to get it up later.

Grippers
#1x10, #2x5
RH 159# EEx2x1 OC 5sec
LH 159# EEx2x1 Neg OC 5sec (forced in and popped open a hair)

Pinch
2H Saxon DL
5x135, Blob picks RH negs LH, 3x185
2x235, 3x235, 235x2+1, 8x185

Saxon Bar Curl
10x95

Blob RH, Blob almost full pull LH

Saxon Bar BNP
10x105

Behind Back Saxon Bar Wrist curls
12x105

Saxon Bar Reverse curls
12x55

A few workouts and updates

Been busy the last few days with the remodel, etc so no updates here. I did finally get the outside portion of the door opening I was bricking up done though, WooHoo! Still need to finish the inside but it should be alot less hot inside than it was out in the sun yesterday. On the workout side of things, here are the last few workouts. I was starting to get a lack of progress on grippers so I decided to try and deload for a few days. May change schedule some as a result of the slowed progress. I did however close my again Easy #3.5 on the 27th though. Was hoping for a double but just could quite get it closed on the 2nd.

7/26/2011
Grippers

#Tx10, #1x10, #2x5
LH E3x2, E3x4, E3x3
RH E3x3, EEx4 E3.5x0, F3x0

LH CCS #2x3

Cut workout short since I didn't hit my numbers and had no fire

7/27/2011
Retried Gripper workout

#Tx10, #1x10, #2x5
LH E3x2, E3x4, E3x2, E3x2, #2x3 + OC
RH E3x4, E3.5x1 (missed 2nd rep by 1/8"), F3x2 (missed full closes by 1/8", 1/4"), F3x1, E3x3 + OC

LH #2 OC 10sec + #2 NEG, #2 OC, #2 Neg
RH #2 OC + #2 OC, #2 OC, #2 OC All 10sec

8/1/2011
Unplanned day

Gripper warmup
#1x7, #2x6

2 - 25# plate Pinch
pass between hands a few times.

Gripper OC RH, Neg LH, 5sec for either
BH 4x 159# EE x 1 (LH closest hold was 1/8" from close)

Pinch Workout 7-23-2011

Zac came by on Saturday and we got in a nice pinch workout. My top sets were actually about 5# heavier than I planned due to overweight 45# plates but I didn't think about it until after the workout. Also I did some unscheduled 1 rep max effort testing because it was feeling so good. I took some video but still need to pull it off the camera. Layed some brick on the remodel after that and most of the day Sunday. Boy am I sore today.

Pinch
2H pinch Saxon bar
5x135
2x185
3x230
3x230
0x280 did not break ground
1x250 long hold

Saxon bar curl
9x95

Saxon bar behind neck press
95x10

Saxon bar reverse curl
10x55#

Behind the back Saxon bar wrist curls
10x105

1x 2-25s loose plate pinch clean and press

Blob
bunch of lifts RH, Negs LH

Broccoli Band Ext
2x65x

Gripper Training 7-19-2011

Zac stopped by today during lunch to join me for some gripper training. Was a good session and decided to get in a few Negs for a change.

Grippers
#Tx10, #1x10, #2x6
LH
Easy #3x3
Easy #3x2
Easy #3x3
Easy #3x3
Easy #3x3
(Very close miss on 4th rep on some of these sets, Bad Gripper Set on 2nd set)
RH
159# Elite x3
159# Elite x3
159# Elite x3
159# Elite x3
159# Elite x3

Negs 5sec each
LH
Filed #3x1 opened to 1/4
Filed #3x1 opened to 1/4
Filed #3x1 opened to 1/4
Filed #3x1 opened to 3/8
RH
4x1x180 #3.5 all opened to around 1/4 or maybe a little more on last rep

CCS
LH #2x5
RH Easy #3x0 miss by a hair, #2x4

1.25" block
RH #2x18
LH #2x5

20min later CCS
RH Easy #3x1 missed 2nd rep by 1/4
LH Easy #3x0 miss by 3/8

Broccoli band Ext
65x, 60x

Pinch workout 7-15-2011

Had a nice lunchtime training session today. Bit of progress from last time and that is always good. Shot video of most of it as well and will add that to the post once I can process it.

Pinch
2H pinch Saxon bar
5x135
4x205
5x205
5x205
2x225 slight pause between reps for hand reset

Saxon bar curl
7x95

Saxon bar reverse curl
10x45#

Behind the back Saxon bar wrist curls
10x95

Forkulator
Ext 3x10#
Flex 20x10#

Pushups
30x

Workout 7-14-2011

Today was a light gripper training day. Just grease the CNS groove. I've been experimenting with a light heavy model and want to see how it plays out as well as some of the other protocol nuances. So far so good since about 6 weeks ago when I started back training grip again I was unable to close an Average #3 RH, and a #2 was pretty hard LH. I could still close an Easy #3 at that point (#2.8 level) but just. If my estimates are correct I should be in the mid 170's RGC range or #3.5 level currently which is a pretty nice jump RH and above an Average #3 level LH, maybe  mid 150's RGC. I hope to get back up to my top levels before the end of the Fall. My bests were 195# RH BBGE MM6 Dup, and a hair from closing my Easy #3.5 (169#). With goals for the year in grippers to close a 199+ #4 RH and 169+ LH. I think it is doable, do you? My pinch goal for the year is 125Kg on the 2HP or at the very least on the Saxon bar.

Grippers
#Tx10, #1x10, #2x6(RH)
RH E3x3, E3x3, E3x3, E3x3, E3x3
LH #2x4, #2x4, #2x4, #2x4, #2x4

Grippers 7-12-2011

Holy Crap my forearms are swole after this one. Really happy with the progress today. Wasn't sure it was a good idea to train today going into this since I was still a little sore from the Pinch workout on Saturday and the brickwork I've been doing for the Dungeon remodel. Even so nice progress.

Grippers

#T x10, #1 x 10, #2 x 4
LH 3 x E3, 3 x E3, 3 x E3, 3 x E3, 3 x E3
RH E3 x 3, 2 x Avg #3, 3 x Avg #3, 3 x Avg #3, 3 x Avg #3, 3 x Avg #3

Isometronic protocol
LH #2 x 10 + 10Sec OC +  x1 more
RH E3 x 8 + 10Sec OC +  x1 more

CCS
LH #2 x 5 + 10sec OC
RH #2 x 16 + 10sec OC

MMS
LH #1 x 40
RH #2 x 30

Broccoli band Ext
1x60, 1x50 EH 5sec hold at end of last set

Pinch work

Workout from Saturday 7/9/2011. Only had about 20 min to get everything in I wanted to hit so I just hit the basics. Before and after the workout I worked on remodeling in the dungeon. I found that I am incredibly slow at laying brick. Trying to make it too perfect I guess. Anyway Video of the workout is attached.

Pinch
2H pinch Saxon bar
5x135
3x205
3x205
4x205 with longish hold at end

Pinch hack squat Saxon bar
1x135 with long hold

Light gripper workout tonight

Hope to do some pinch work tomorrow so I went light on grippers tonight to just shake a few cobwebs out.

Grippers
#Tx10, #1x10, #2x6(RH)

RH E3x3, E3x3, E3x3, E3x3, E3x3
LH #2x4, #2x4, #2x4, #2x4, #2x4

Gripper workout

Forearm wrist flexors still slightly sore from Sunday's training but I decided to give it a go anyway to stay on schedule. Strength increases over last workout and I'm happy with that. Went for a top single to see where I am at early in the workout as well. Missed my Average #3 LH and my Easy #3.5 RH both by just a hair. They may have shut but I was unable to be sure so I'm calling it a miss. Pretty smoked after this workout and its gonna be a few days before I hit it again.

Grippers
#T x10, #1 x 8, #2 x 3, E3 x 1
LH Avg3 x 0 - Miss by a hair, 3x1x E3
RH Avg3 x 1, EE x 1, E3.5 x 0 - miss by hair, Avg3 x 1

Isometronic protocol
LH #2 x 9 -> 10Sec OC -> x1 more
RH E3 x 7 -> 10Sec OC -> x0 to 1/4

CCS
LH 3 x #2, #2 10sec OC
RH 17 x #2, #2 10sec OC

MMS
LH #1 x 25
RH #2 x 19

Broccoli band Ext
2x50 EH

Pinch workout

Zach stopped by for a training session today and we hit it hard despite the 105deg temps in the shade + monsoon humidity. Workout went really well and I think we both had some good lifts. Forearms are sufficiently smoked now. I think I forgot a few things but this is what I remember.

Pinch day
2H Saxon Bar Pinch DL
5x135
4x185
6x185
6x185 broke 7th off ground 1 foot.

1H Saxon Bar Pinch DL
3x95 RH
1x95 LH + Neg

2x95 RH + Neg
2x95 LH + 2 Negs

Standing Saxon Bar curls
6x95

Saxon bar hold extensor focus
95#

Behind back Saxon bar wrist curls
95 x bunch of reps + long hold

Hammer curls with 44# KB
4x strict RH
3x cheat LH

Forkulator
Ext 8x10# + hold
Flex 10x15 + hold

Hammer wrist work 6#

Gripper workout

From yesterday. Still sore today and should take a few recovery days before hitting it again. Testing a slightly different protocol for the next few sessions. I'm very curious to see what kind of results it will give.

Grippers


Warmup
RH #Tx10, #1x10, #2x5
LH #Tx10, #1x10, #2x4

Isometronic protocol
RH E3x5 -> 10sec OC -> next single failed at 1"
LH #2x3 -> 10sec OC -> barely moved next single -> #1x1

Evening Gripper work

Even though I did pinch earlier in the day yesterday it felt like I might have some left in the tank for a 2nd brief training session. Left hand numbers were down and after set of 10 with the Easy #3 Righty I was pretty much smoked but a good workout none the less. Forearms and hands muscles have a nice deep soreness today.

Grippers (Yesterday Evening)

RH #Tx10, #1x10, #2x6, E3x10, Avg#3x2 -> E3 - 5sec OC -> #2 - 8sec OC

LH #Tx10, #1x10, #2x5, E3x0, E3 x0, #2x8, #2 - 8sec OC

Pinch Training

Just a quick training session as I had very little time at lunch today. Still got a nice improvement over last pinch day 6 days ago.

2H Saxon Bar Pinch DL
5x135
3x185
4x185
4x185 (longish hold last rep)

Gripper training

Knocked out a quick lunchtime workout today. Nothing spectacular, but my parallel set grippers are coming back a little. Was still just a little sore from pinch workout a couple days ago so I didn't push too hard and lowered the volume.

Grippers

RH #Tx10, #1x10, #2x5, E3x7, Avg#3x2 (missed 3rd by a hair)
LH #Tx10, #1x10, #2x4, E3x2, E3 x0

CCS RH
#2x8

CCS LH
#2x4

Morning training

Today is my daughters first birthday so I decided to get up early and get on the ball with my weight loss plan. Walked over to the park and did a light jog followed by 6 pullups and some stretching. Next did some sprint intervals. 5x 50ish yard sprints with walking or jogging between. Total time about 10 min on the sprints. Followed that up with a nice mushroom egg omlet, fresh tomatoes and some cantelope. BW this morning was 262 which is down from the 270's that I was at not too long ago.