KB Press
28kgx4/4x6 about 15min
Pinch Block
30.2x7/7x6(PR)
Saturday, January 30, 2010
Tuesday, January 26, 2010
Week 34 Day 120
KB Press
28kgx3/3x7
Pinch
30.2 block
2 25's
35lb plate hub(rep PR)
35 plate hub +5 1 left miss right
Bending DO Single Warps
grade 5 1/4x5
grade 5 1/4x5.5
Flag Press
Heavy Hammer
7.5x10/10x4
28kgx3/3x7
Pinch
30.2 block
2 25's
35lb plate hub(rep PR)
35 plate hub +5 1 left miss right
Bending DO Single Warps
grade 5 1/4x5
grade 5 1/4x5.5
Flag Press
Heavy Hammer
7.5x10/10x4
Monday, January 25, 2010
Week 34 Day 119
11 singles of 140 on 2 inch loading pin, over grip
Single IM Wraps DO
Grade 8 1/4x6 3(PR)
Bluex2
Double IM Wraps
red
Single IM Wraps DO
Grade 8 1/4x6 3(PR)
Bluex2
Double IM Wraps
red
Week 34 Day 118 Sunday
KB Press
24kgx4/4x8
Pinch
30.2 block by the face/face with middle and ring/(PR)
25 block by the side ring pinky/face ring pinky(PR)
35lb plate hub
35lb plate hub +5(PR)
Heavy Hammer Shoulder Cast/front lever hold pull back+press out
warm up with 5lbs
7.5x3/3x8(PR)
24kgx4/4x8
Pinch
30.2 block by the face/face with middle and ring/(PR)
25 block by the side ring pinky/face ring pinky(PR)
35lb plate hub
35lb plate hub +5(PR)
Heavy Hammer Shoulder Cast/front lever hold pull back+press out
warm up with 5lbs
7.5x3/3x8(PR)
Saturday, January 23, 2010
Week 33 Day 117 Friday
DB Row
110x5/5, 115x5/5, 120x5/5, 130x5/5, 135x5R/3L
Bending
DU bluex5 single IM Pads
DO Grade 8 Gold 1/4x6 single IM Pads(PR) max
DO Red double IM Pads(PR) time
110x5/5, 115x5/5, 120x5/5, 130x5/5, 135x5R/3L
Bending
DU bluex5 single IM Pads
DO Grade 8 Gold 1/4x6 single IM Pads(PR) max
DO Red double IM Pads(PR) time
Friday, January 22, 2010
Week 33 Day 116 Thursday
Various Pinch
Plate Curl
25x5x8 LH
25x5x6 RH 25x3 25x2
PR's for the plate curls.
Plate Curl
25x5x8 LH
25x5x6 RH 25x3 25x2
PR's for the plate curls.
Wednesday, January 20, 2010
Friday, January 15, 2010
Week 32 Day 112
Wide Grip Bench Press
235x5x5(PR)
Grippers-NS LH-MMS RH
worked with my M and 2 with my LH
Closed 2 of 2.5,210,240n,260n,SM RH
235x5x5(PR)
Grippers-NS LH-MMS RH
worked with my M and 2 with my LH
Closed 2 of 2.5,210,240n,260n,SM RH
Thursday, January 14, 2010
Week 32 Day 110 from Wednesday
Handshake Vbar
full lock out 150 rh, 160 lh, both PR's
DB Curl
52x4/4/4/3/4 rh, 52x2/2/2/2/2
full lock out 150 rh, 160 lh, both PR's
DB Curl
52x4/4/4/3/4 rh, 52x2/2/2/2/2
Tuesday, January 12, 2010
Monday, January 11, 2010
Week 32 Day 107 from Sunday
Close Grip Bench Press
205x5, 235x5x5(PR)
Grippers MMS
SM Various 2.5's RB210
Left hand is off a 64th of an inch on closes
Less than 1/4 from GM, 1/4 from #3 Right hand
IM HUB
singles loaded to 20-22.5
205x5, 235x5x5(PR)
Grippers MMS
SM Various 2.5's RB210
Left hand is off a 64th of an inch on closes
Less than 1/4 from GM, 1/4 from #3 Right hand
IM HUB
singles loaded to 20-22.5
Friday, January 8, 2010
Week 31 Day 106
Grippers, solid closes with the right hand. Left was on and off
DO Dead Lift
95x5/3/5, 115x5, 135x4/5/5(PR)
Plate Curls
25x3/3x7
All DL were done to lockout. My bio-feedback was not buying the stop before spasm rep.
DO Dead Lift
95x5/3/5, 115x5, 135x4/5/5(PR)
Plate Curls
25x3/3x7
All DL were done to lockout. My bio-feedback was not buying the stop before spasm rep.
Wednesday, January 6, 2010
Week 31 Day 104
@inch loading pin pull
LH 100/110/120/130/140/145/150/160(PR)
RH 100/110/120/130/140/145(PR)
I can break the floor with up to 160 on my right and 170 on my left.
DU Bending
About 8 yellows
DB Row
117x5/5x4(PR)
LH 100/110/120/130/140/145/150/160(PR)
RH 100/110/120/130/140/145(PR)
I can break the floor with up to 160 on my right and 170 on my left.
DU Bending
About 8 yellows
DB Row
117x5/5x4(PR)
Tuesday, January 5, 2010
Week 31 Day 103
DB Curl
LH 47x4x5, RH 47x5/5/4/4/5
Plate Press
2 25's stacked x4/4/4/4/5/6 LH, x4/4/4/4/3/6 RH(6 reps is a PR for both sides)
Grippers
Various 2.5 grippers, PR with RH on my hard 2.5, on to the Grand Master now. After my PR my closes felt to weak, so I stopped shortly after. LH hit a harder 2.5 but cannot close the hardest 2.5. My RH is stronger MMS now like it was in the beginning before my left took over, for a short period.
DO Bending, Some blues and yellows
LH 47x4x5, RH 47x5/5/4/4/5
Plate Press
2 25's stacked x4/4/4/4/5/6 LH, x4/4/4/4/3/6 RH(6 reps is a PR for both sides)
Grippers
Various 2.5 grippers, PR with RH on my hard 2.5, on to the Grand Master now. After my PR my closes felt to weak, so I stopped shortly after. LH hit a harder 2.5 but cannot close the hardest 2.5. My RH is stronger MMS now like it was in the beginning before my left took over, for a short period.
DO Bending, Some blues and yellows
Week 31 Day 102 from Monday
Wide Grip Bench Press
205x5, 230x5x4
Loading Pin pulls
singles up to 140 Left hand PR
Bending
DO, DU
205x5, 230x5x4
Loading Pin pulls
singles up to 140 Left hand PR
Bending
DO, DU
Sunday, January 3, 2010
Week 31 Day 101
DB Row
112x5/5x3
Plate Curl
25x2/2x2
Squat, close-feet pointed out-head down
25x9
Dead lift-close-feet pointed out-close do grip
45x3
Something really strange happened tonight. After my rows were done, I could only regain rom for plate curls. So, I tested squat and dl again, they were a no go. I must have tired my back out from rows. My body was having no more. I tested bending, and it was a no go. The squat and dl tested well tonight too, but my body pretty much said no after rows.
112x5/5x3
Plate Curl
25x2/2x2
Squat, close-feet pointed out-head down
25x9
Dead lift-close-feet pointed out-close do grip
45x3
Something really strange happened tonight. After my rows were done, I could only regain rom for plate curls. So, I tested squat and dl again, they were a no go. I must have tired my back out from rows. My body was having no more. I tested bending, and it was a no go. The squat and dl tested well tonight too, but my body pretty much said no after rows.
Saturday, January 2, 2010
Week 30 Day 100
Wide Grip Bench Press
205x5, 225x5x4
2inch V-bar with loading pin
Singles up to 130. I suck at this.
Bending
DO, single Im Pads, 1 yellow, 1 grade 5 1/4x5.5
Tonight's session was interesting. I wanted to bench and do rows. I thought I'd hit some grippers too, since I have not done any in about 4 days. However, grippers, rows, and curls did not test well. Wide grip benching, 2inch v-bar pulls, and plate curls did test well. V-bar tested better than plate curls, slighty, so I went with them. DO bending may have tested the best slightly.
The wide grip on the bench feels weird, but I think I can push some weight with this style, when I get used to it. I moved my standard bench press grip out slighty too. I am getting back to my high school days when I had a super wide grip.
I suck pulling the 2 inch loading pin. Nuff said.
Bending hurt tonight, but the grade 5 did not ware me out.
Tomorrow, I am testing plate curls, rows, dead lifts, grippers, pinch, rolling thunder, and some unloaded squat and pulling patterns. Maybe some rv and du bending along with other elbow flexion variations.
205x5, 225x5x4
2inch V-bar with loading pin
Singles up to 130. I suck at this.
Bending
DO, single Im Pads, 1 yellow, 1 grade 5 1/4x5.5
Tonight's session was interesting. I wanted to bench and do rows. I thought I'd hit some grippers too, since I have not done any in about 4 days. However, grippers, rows, and curls did not test well. Wide grip benching, 2inch v-bar pulls, and plate curls did test well. V-bar tested better than plate curls, slighty, so I went with them. DO bending may have tested the best slightly.
The wide grip on the bench feels weird, but I think I can push some weight with this style, when I get used to it. I moved my standard bench press grip out slighty too. I am getting back to my high school days when I had a super wide grip.
I suck pulling the 2 inch loading pin. Nuff said.
Bending hurt tonight, but the grade 5 did not ware me out.
Tomorrow, I am testing plate curls, rows, dead lifts, grippers, pinch, rolling thunder, and some unloaded squat and pulling patterns. Maybe some rv and du bending along with other elbow flexion variations.
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