Week 25 Day 82 from Saturday

Incline Bench Press-- 135x5x2, 185x5

Hammer Curl-- 57x2/2x2. Left had some trouble.

DB Rows-- 107x5/5x2.

I took Friday off to rest my back. Saturday I mixed up drills and did the 3 above. I was not able to go heavy on incline because my training partner was tired. I did hit some decent numbers this week. I am looking forward to doing some bio- feedback things in the future.

My set point for benching is 275. My max for shrugs is at least 147. My max for rows is around 130. Need to get strong with curls, the range of motion on hammer curls is tough to judge. I need to get my index finger better conditioned for bending. Some days I am good, some not so much. I have a long way to go, but at least now I know where I am at. I like the fact that my body does not let me be weaker than 275 on the bench even if I take 3 months off.

Week 25 Day 81

Pinch-- some thick rubber quarters sets of 1 2 and 3 each hands

DB Row-- set of 3 with 77, singles got up to a max of 132 with each hand

DB Shrugs--3 sets of 6 with 97 for warm up, singles max was 147 on with both hands. I ran out of plates.

Did some incline bench as well to find a groove. I did a plate for sets of 8,8,13.

Tomorrow I will hit some KB Presses, Hammer Curls, and DB or KB dead lifts. Might even go high rep with dead lift and or time.

Week 25 Day 80 from Wednesday

Steel Bending--- 2 blues DO single IM wraps, Grade 5 bolt 1/4x5.5 in double IM wraps.

Bench Press--- worked up to 275 for a single, failed at 285

One arm row--- 57x10/10, 77x10/10, 97x10/10

Steel bending was off but not too bad. Benching for the first time in 3 months showed. If I did not take time off from benching, I suspect I'd be at 315-320 right now.

Rows felt good because it is the set up I am most comfortable with as far as standing is concerned. I cannot do them lying down with the bench here. I did 3 progressive sets to find the groove. Tomorrow will be a few heavy sets, and then some high density work for 10min perhaps.

Week 25 Day 79

One Hand DB DL, 100x2/2x2, around 110x1/1x3. I can definitely do more weight with my new set up.

One Hand KB press, 28kgx2/2x2, 36kgx1/1x2l/3r sets. Left arm gave out on the 3rd set.

Hammer Curl, around 60x2/2x2, around 65 was too much for singles. I did 3 3/4 rep singles with both arms.

Week 24 Day 78

GripBell Dumbball C&P--- loaded to 30x3x5sets

Pull ups, tactical 1x1, Hammer Grip 1x3sets

KB DL raised 4 inches, 36kgx2/2x10sets

BUP, 16kgx3/3x3sets

Chest Expander, 5 angles for a total of 10x10, 2 sets each angle

One Arm Shrug, 100x12/12x5 sets, 80x12/12x5

Chest expander and shrugs kicked my butt. I am sore. I was sore everyday this week. I am really being tested. I like doing my one hand DL's with my kb's off 2 pieces of wood. I am able to hold on to my power tower with my off hand, and keep a better spine angle. I had to stand for 40 sets tonight, and my lower back held up much better with my DL modification.

This week was fun. My posterior chain and hands are smoked. I look forward to Monday.

Week 24 Day 77

Bending, 3 Blue---DO,DU,RV--Double IM wraps. 1 DO was more slim, and 1 DU was without load up.

RT-Loaded to 70x10/10x3

Seated Snatch-4 sets of 6 reps with around 20lb, 4 sets of 4 reps with around 30lb

Floor Bottoms UP Pressing- 16kgx3/3x5 sets

Hammer Curls- around 40x5/5x5

DB Row- 80x10/10x2

1 Rep Pinch- 25 hub, quarters olympic pinch, numerous reps of both

Everything went extremely well except for the rows. My lower back was killing me by the time I got to them. I think all the leaning for the pinching wore my back out. Also, with the 10x10 format I think I need to start light to medium and end heavy. My lower back all ways bugs me, and I just hit a wall. The rolling thunder was easier than I thought it would be. I think rowing or pulling needs to be done in the beginning of the training session. Or like back in the early weeks, I pressed then I did my rows. The work load was smaller and my back was fresh for the rows. Rowing and or pulling might have to be restricted to twice a week, or they should be done during a normal off day. I am really starting to get aggravated with my lower back. At least pulling from my loading pin does not bother me as long as im not on my feet too much prior to the lifts. We'll see how this turns out.

Week 24 Day 76 from Monday

Iso card tearing practice
4, 13 card decks torn

one arm pressing singles, 16kg/16kg, 20kg/20kg, 28kg/28kg,around 65db right,28kgx1/1x3, 36kg/36kg.

Incline db press, around 65x5/5x5

One Hand Dead Lift Singles, 95/95, 105/105, 115/115, 125/125, 36kgx1/1x2

Shrugs, 80dbx15/15x5

Grippers, SM and 2.5 closes with both hands. Some near misses too.

Card tearing is interesting. I either get the tear easy, or the deck twists. I can do both left and right hand to see what works better. One way does not stand out. Once the tear starts, I have a problem with the last 25% of the tear. I cannot wait to become good at this.

One arm pressing, Pressing with db is tough, and feels very different than using a kb. At this point Kb's are much safer and feels a lot smoother. I hit my 36kg for the first time with my left ever last night. I wish I had more stability.

Incline Pressing was easy.

My dead Lifts felt out of whack. I like elevating a kb and pulling it. Safer and smoother than a BB. We'll see how this progresses. I think pulling elevated KB's for reps will be better than a low rep heavy weight scheme. I think that is the only way to gain mobility and strength in this plane. I might use my JS Bands too. Might even see if I can pull of some sort of sissy crush lift.

Shrugs, high reps are becoming easier.(Thank God)

Grippers, I ordered a calibrated SM,GM,E. I am going to see where I stand. If my grippers are close, I think a GM is a real possibility sooner rather than later. My hands are pretty even with MMS

Wednesday is gonna kick my ass. Bring it on.

Week 23 off

I did Bend a red in double IM wraps, DO PR

Week 22 Day 75 Thursday

SM Gripper 3 closes both hands MMS

Bending, Blues-- 3 do 3 du 3 rv

Pinch-- 35 hubx1/1x2, slim 25's, cast iron olympic 25's, Half a 60 with 5 pounds taped

Snatch+Press+Row+Floor Press 6 sets 8 reps,
snatch--around 20lbs, Press 2 sets 20kg-6sets16kg, Row 80lb, Floor Press around 60

Shrugs 5 sets 30 reps, 28kg

Week 22 Day 74 from Tuesday

Incline + Flat DB press, around 50x5+5/5+5x5 sets

DB row + DB High Pull, around 50x8+8/8+8x5 sets

Planks

Week 22 Day 73

Grippers-- CCS 1.5x3/3x5
Bending-- 5 Yellows DU

Complex 1
DB around 20lbs x 5/5x5

Lateral raise-upright row-press-snatch

Complex 2
Tate Press--around 50x10/10, Plate Curls 20x6/6, Hammer Curls around 30x8/8 x (4 sets)

Kb Shrugs-- 36kgx20/20x5

Tired tonight and felt weak. Got it done, however.

Week 21 Day 72 from Friday

Same as Thursday except I did one yellow rv and 1 g2 1/4x6.