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Shoulder Pre-Hab (L/R)-Rotator Cuff Work - 5lbs-Front/Mid/Rear Delt Work - 5lbsTriceps/Wrist Warm-Up (L/R)-Overhead Triceps Extensions - 45lbs-Wrist Flexion/Extension/Adduction/Abduction - 20lbsNeck Stretches-All DirectionsFlat Bench Press (Full-Pause Reps)-Bar X 20-135 X 10-185 X 5 (Arched over a foam roller)-225 X 3 (Arched over a foam roller)-275 X 3 (Arched over a foam roller)-300 X 3 (Arched over a foam roller)-315 X 3 (Arched over a foam roller)-320 X 3 (Arched over a foam roller)-325 X 3 (Arched over a foam roller)-330 X 1 (Arched over a foam roller)Incline Dumbbell Bench Press-100's X 5-100's X 5-100's X 5Flat Bench - Stabilization Work (KBs hung from the bar with bands)-50lb KBs X 15-50lb KBs X 15-50lb KBs X 12Everything felt great on the bench last night. Let me tell you, those pause reps are BRUTAL! I wanted to get 330 for a triple; but, I could only push it for a single. I got buried on my second rep. Everything else is everything else. Max effort singles next week. BW - 237lbs.Goody
Shoulder Pre-Hab (L/R)-Rotator Cuff Work - 5lbs-Front/Mid/Rear Delt Work - 5lbsTriceps/Wrist Warm-Up (L/R)-Overhead Triceps Extensions - 45lbs-Wrist Flexion/Extension/Adduction/Abduction - 20lbsNeck Stretches-All DirectionsSquat Warm-Up-BW Good-Mornings X 20-BW Squats X 20-Bar Good-Mornings X 20-Bar Squats X 20Front Squats-135 X 10-185 X 5-225 X 5-275 X 3-275 X 3-275 X 3Bottoms-Up Squats (Smith Machine)-315 X 5-315 X 5-315 X 51-Leg Press (L/R)-280 X 5-280 X 5-280 X 5Leg Curls-200 X 20-200 X 17-200 X 15ABSStraight Leg Lifts-3 X 12Cable Crunches-100 X 12-100 X 12-100 X 12Cable Torso Twists (L/R)-50 X 15-50 X 15 -50 X 15I decided to go with the front squats tonight because the last time I did them, they felt really heavy when they shouldn't have. I need to train to increase weakness, not avoid it. Last week I did heavy partials, so this week I did bottoms-up squats after the fronts. The hardest part is getting under the damn bar. HAHA! Operation slim down and stay strong is in full effect. I'm down to a scant 235lbs from 247lbs 3 weeks ago. I have not changed my lifting. I have not increased cardio. I've simply started to eat a little better. We'll see where this goes. I'm not trying to get ripped and lose strength; I'm just cleaning up my act a little bit. Memorial Day Weekend: Grippers and BlobsI brought the grippers and blobs to PA this weekend for Geo and our buddy to mess around with. Geo can easily pull the 42lber and the 42.6lber and he's working on getting his CoC#3 shut. He's got long fingers and a freaky-long thumb. He'll go really far if he trains more often. Our other buddy, Ricky had a good run at the blobs. This kid is all palm with short fingers...like Eaton (sorry for blowing you up there buddy). Eaton's hands are bigger, they're oddly similar. Ricky broke the blobs off the ground a few times but, just couldn't lock them out. He also came within 1/16" of closing my CoC #2 - first time he ever touched a real gripper. He's another dude who could really murder the grippers if he starts training regularly. Ricky also brought a few phonebooks over for us to rip up. I pulled the blobs until I couldn't pull them anymore. Which is unusual for me - I can't recall the last time I went to failure with the blobs. I also had multiple CoC #3 closes and several good attempts on Eaton's CoC #3.5. I think the blobs really took it out of me because I was about 1/16" - 1/8" out on all of them. I'll take it. I haven't had a grip day like that in a while. Goody
Shoulder Pre-Hab (L/R)-Rotator Cuff Work - 5lbs-Front/Mid/Rear Delt Work - 5lbsTriceps/Wrist Warm-Up (L/R)-Overhead Triceps Extensions - 45lbs-Wrist Flexion/Extension/Adduction/Abduction - 20lbsNeck Stretches-All DirectionsFlat Bench Press-Bar X 20-135 X 5-225 X 22 (Arched over a foam roller/Failure on 23rd rep) PRIncline Bench Press-225 X 3-250 X 3-265 X 3Flat Dumbbell Flies-40's X 20-40's X 20-40's X 20Plate-Loaded Chest Press Negatives (Weight per hand)Set 1:-180 X 12 sec. -180 X 8 sec.-180 X 5 sec.Set 2:-135 X 18 sec.-135 X ~10 sec.-135 X ~4 sec.Set 3:-135 X 21 sec.-135 X ~8 sec.-135 X ~3 sec.Dumbbell Pull-Overs-80 X 12I really wanted to get in the gym tonight and test out on 225lbs. - NFL Combine style. I hit 225lbs for 21 reps a week or so ago, after my working sets. I thought I was going to go in there and murder it for something in the high-20's/low-30's. Not so much. I only got 22 clean reps with it. I really thought I'd get it for more; I guess my muscular endurance isn't quite there yet. I'll try it again in a few weeks. Aaron Curry was the first linebacker drafted into the NFL in 2009. He benched 225lbs for 25 reps at the Combine. Not too shabby. I think I can do better...Goody
Shoulder Pre-Hab (L/R)-Rotator Cuff Work - 5lbs-Front/Mid/Rear Delt Work - 5lbsTriceps/Wrist Warm-Up (L/R)-Overhead Triceps Extensions - 45lbs-Wrist Flexion/Extension/Adduction/Abduction - 20lbsNeck Stretches-All DirectionsSquat Warm-Up-BW Good-Mornings X 20-BW Squats X 20-Bar Good-Mornings X 20-Bar Squats X 20Partial Squats (Top 40%)-135 X 3-225 X 3 (Wrist wraps)-315 X 3 (Wrist wraps)-405 X 3 (Wrist wraps/Knee wraps)-455 X 3 (Wrist wraps/Knee wraps/Belt)-500 X 3 (Wrist wraps/Knee wraps/TK Neoprene/Belt)-550 X 3 (Wrist wraps/Knee wraps/TK Neoprene/Belt)-575 X MISS (Wrist wraps/Knee wraps/TK Neoprene/Belt)Front Squats-135 X 3-225 X 3-275 X 3Band-Deloaded Pause Squats (Single Blue Band)-135 X 3-225 X 3 (Wrist wraps)-275 X 3 (Wrist wraps)-315 X 3 (Wrist wraps)-365 X 3 (Wrist wraps)Stiff-Leg Deadlifts-315 X 5-315 X 5-315 X 5This was a great workout for me. I felt solid and tight the whole time. I wish I could have gone into the 600's with the partial squats; but, I think I do them a little deeper than the average bear. I just tossed the front squats in there for a few sets because I haven't done them in ages. They're tougher than I remember! HAHA! 275lbs felt like it was going to tear my biceps on the way up so I thought I better stop there. The fronts were close stance and ass-in-the-grass deep. The band-deloaded pause squats were super deep and I tried to be as explosive out of the whole as I could. Great stuff, and they really kicked my ass. Goody
Shoulder Pre-Hab (L/R)-Rotator Cuff Work - 5lbs-Front/Mid/Rear Delt Work - 5lbsTriceps/Wrist Warm-Up (L/R)-Overhead Triceps Extensions - 45lbs-Wrist Flexion/Extension/Adduction/Abduction - 20lbsNeck Stretches-All DirectionsFlat Bench Press-Bar X 20-135 X 3 (Arched over a foam roller)-185 X 3 (Arched over a foam roller)-225 X 3 Pause Reps (Arched over a foam roller)-275 X 3 Pause Reps (Arched over a foam roller)-275 X 3 Pause Reps (Arched over a foam roller)-275 X 3 Pause Reps (Arched over a foam roller)-275 X 3 Pause Reps (Arched over a foam roller)-225 X 21 (Arched over a foam roller/Failure on 22nd rep) PRIncline Dumbbell Bench Press-100's X 5-100's X 5-100's X 5-100's X 5-100's X 5Flat Bench - Stabilization Work (KBs hung from the bar with bands)-50lb KBs X 14-50lb KBs X 14-50lb KBs X 11That was that! I should have done the working sets a little heavier or for more reps. I was able to get 275lbs for triples doing full pauses pretty easily. 225lbs for 21 preps is a PR for me. I think my previous best was around 20. Zeek powered through a tough workout tonight. I think he's just having an off week. No biggie. He showed some real testicular fortitude by hanging in there and grinding out the reps. I'm no easy guy to have in your grill barking orders. Props bro. You're going to push through this slump and come out stronger on the other side. Goody
Shoulder Pre-Hab (L/R)-Rotator Cuff Work - 5lbs-Front/Mid/Rear Delt Work - 5lbsTriceps/Wrist Warm-Up (L/R)-Overhead Triceps Extensions - 45lbs-Wrist Flexion/Extension/Adduction/Abduction - 20lbsNeck Stretches-All DirectionsSquat Warm-Up-BW Good-Mornings X 20-BW Squats X 20-Bar Good-Mornings X 20-Bar Squats X 20Squats (Low Bar/Wide Stance)-135 X 3-225 X 3-315 X 3-405 X 1 (Wrist wraps, Knee wraps)-455 X 1 (Wrist wraps, Knee wraps/TK Neoprene)-500 X 1 (Wrist wraps, Knee wraps/TK Neoprene + Belt)-520 X 1 (Wrist wraps, Knee wraps/TK Neoprene + Belt) PRLeg Extensions/Leg Curl Super-Set-200 X 20/200 X 20-200 X 20/200 X 17-200 X 19/200 X 14I've been meaning to get a max effort squat day in and over the last few weeks, it just didn't happen. Bad days. Lack of sleep. Blah. Blah. Blah. Rex posted a new thread on the Gripboard about hitting a massive squat PR. Big Rex hit 635lbs in the squat - stating it was a 35lb PR. I don't care what kind of a PR it is, that's a serious squat in my book. Congrats! I hope we can chat about programs and technique soon.I rolled in the gym tonight knowing I was going to hit a PR. I squatted 500lbs back in 2005 at a BW of 238lbs. I hit 520lbs tonight at a BW of 244lbs. I'm pumped.Goody
Non-Specific Warm-Up-Wrist Stretches - Flexion/Extension/Adduction/Abduction-Overhead Triceps Stretches-Push-Ups (~15)Grippers (RH)-CoC #2.5 X 1 MMS-Eaton's CoC #3.5 X 1 MMS-Eaton's CoC #3.5 X 1 MMS-Eaton's CoC #3.5 X 1 FR (~1/16" out)-Eaton's CoC #3.5 X 1 FR (~1/16" out)-Eaton's CoC #3.5 X 1 FR (~1/8" out)-Eaton's CoC #3.5 X 1 FR (~1/4" out)-CoC #4 X 3 Deep Set AttemptsGrippers (LH)-CoC #2 X 1 MMS-Eaton's CoC #3 X 1 FR (~1/16" out)-Eaton's CoC #3 X 1 FR (~1/16" out)-Eaton's CoC #3 X 1 FR (~1/8" out)-Eaton's CoC #3 X 1 FR (~1/8" out)-Eaton's CoC #3 X 1 FR (~1/4" out)-Eaton's CoC #3 X 1 FR (~3/8" out)-Eaton's CoC #3.5 X 3 Deep Set Attempts~REST~-CoC #3 X 3 Over-Crushes ~15-30sec. (RH)-CoC #2.5 X 3 Over-Crushes ~10-20sec. (LH)I just hit some extensor band work afterwards and that was a wrap. This was the best LH gripper day I've ever had. I was so close to closing Eaton's CoC #3 with my LH I could taste it. The first and second attempts were great...man, I was PUMPED! I can't wait to get that thing shut with my LH. On my third attempt my strength started to drop off...and it just went down from there. I'm trying really hard to get my LH up to par with my RH. I really wanted to get my CoC #4 into a choker; but, I need a bigger washer! Looks like I'll be hitting the hardware store before my next max effort gripper day. I'd like to do some targeted work on the last 1/8" of the close and I think the choked CoC #4 will be good for it. If I can't close it in the choker I'll just choke Eaton's #3.5 and hit it for reps. We'll see.Deadlifts today...sometime after noon. I have to wait until they change the music in my gym from cool jazz to pop hits at 12. No bullshit. Watch for the update. Goody
Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs
Triceps/Wrist Warm-Up (L/R)
-Overhead Triceps Extensions - 45lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs
Neck Stretches
-All Directions
Flat Bench Press
-Bar X 15
-135 X 12
-185 X 5
-225 X 3
-275 X 3
-315 X 1
-365 X 1 (Belt) -225 X 18 (Failed on the 19th rep)
Incline Dumbbell Bench Press
-100's X 5
-100's X 5
-100's X 5
-100's X 5
-100's X 5
Flat Bench - Stabilization Work (KBs hung from the bar with bands)
-50lb KBs X 14
-50lb KBs X 14
-50lb KBs X 12
That was that. I wanted to see where I was on the bench and tonight felt like the night. I'm happy that my bench is finally going up and motivated to keep it going up. I hit 365 with my wrist wraps and belt. It was a good lift and definitely the upper reaches of my current level of strength (that means I barely got it). I had 2 dudes ask me if they could try the stabilization bench with the KBs. One dude was like, "SHIT! This is like trying to walk on a water bed!" HAHA! Hilarious.
NEWS FLASH: Rick Walker is starting a new blog called Reinventing the Machine. Rick is one strong dude and if this new blog is going to be anything like his old blog (and I'm sure it is), it's going to be worth reading. The link is on the right.
Goody
I haven't been posting much about my gripper work lately; I assure you, it's not because I'm working. I've been pretty steady on the TNS work (~2-3 days/week) with my CoC #2 and #2.5. My current goal is still to become consistent with a TNS close of my CoC #2.5 with both hands. A few attempts here and there throughout the day. I've also tossed Eaton's CoC #3 into the mix, hitting TNS attempts and wide set closes. Once a week/once every other week I hit max effort closes on Eaton's CoC #3.5. I usually do a few of those, deep set attempts with my CoC #4, and a few over-crushes with my hard CoC #3 to round out a max effort day with the grippers. I'm due for a max effort gripper day today/tomorrow, so watch for the post later tonight or tomorrow. I think I'm going to do more choker work too, so watch for that. My hands have been doing very well. I'm attributing this to the amount of extensor work I've been doing. I've been hitting the extensor bands almost every day. Varying resistance and micro-loading has really done wonders for my extensors. All of the major splits on my hands have also had time to heal, so I'm excited to see where I can go on the grippers. When my hands get really sore I resort to contrast baths, Epsom salt soaks, and sleeping with Tiger Balm and socks on my hands. Good stuff.One of my life-long best friends was in DC for a visit on Tuesday. It was great to see him and even better to hear he's doing well. After drinks and dinner and a few more drinks I end up pulling the grippers out for him to try. Let me tell you, he's no mouse of a man - big Darron goes 6'4" ~260lbs+ these days and his hands are a little bigger than mine. I obviously jumped all over him to get into grip. He's got a solid strength base and genetics are clearly on his side here! With a little coaching, a little more motivation, and no chalk he came within a millimeter of closing my CoC #2. In fact, he may have actually closed it before I got a good look. I'll tell you this right now, if he gets into grip, he's going to give some of the top guys a scare. I think he's probably strong enough right now to close a CoC #2.5 if he could get the set down. He was enthusiastic after the grippers, so I took him to the basement to see how he'd do on Eaton's 42lb and 42.6lb blobs. Again, no chalk, cold hands, and he got a few inches of air under one of them (I can't remember which). The look on his face was priceless when he was trying and trying and trying the blobs. Puzzled. Angry. Determined. The, "Why can't I pick this thing up?" question was muttered several times. I really hope Darron gets into grip - he can go farther than most just on his natural strength; but, with a little coaching he can be dangerous. Goody
I hate posts of this nature. I wish I didn't have lousy workout days - I think everyone shares this sentiment. I felt fine all day...until I started squatting. Shoulder Pre-Hab (L/R)-Rotator Cuff Work - 5lbs-Front/Mid/Rear Delt Work - 5lbsTriceps/Wrist Warm-Up (L/R)-Overhead Triceps Extensions - 45lbs-Wrist Flexion/Extension/Adduction/Abduction - 20lbsSquat Warm-Up-BW Good-Mornings X 20-BW Squats X 20-Bar Good-Mornings X 20-Bar Squats X 20Squats (Low Bar, Wide Stance)-135 X 3-185 X 3-225 X 3-275 X 3 (Wrist Wraps)-315 X 3 (Wrist Wraps)-365 X 3 (Wrist Wraps)I just stopped. I felt 100% terrible. I'm not sure I can bring to words the feeling. I had my wrist wraps and I really focused on getting my shoulders loose prior to the squats, and everything up top felt great. 365lbs felt like the entire world on my shoulders last night. I don't know what was going on. My form felt great, my depth felt great, I guess I just didn't have it in the tank? Who knows? I am let down but I am not discouraged. I will squat next week and I'll nail it. I'm going to use this experience to increase my focus. Time for a head check.Goody
Shoulder Pre-Hab (L/R)-Rotator Cuff Work - 5lbs-Front/Mid/Rear Delt Work - 5lbsTriceps/Wrist Warm-Up (L/R)-Overhead Triceps Extensions - 45lbs-Wrist Flexion/Extension/Adduction/Abduction - 20lbsSeated Dumbbell Shoulder Press-65's X 12-95's X 5-95's X 5-95's X 5Standing Dumbbell Lateral Raises-35's X 12-35's X 12-35's X 121-Arm Dumbbell Floor Press (L/R)-110 X 5-110 X 5-110 X 5 (I only got this for 3 with my LH)Weighted Dips-BW + 45 X 10-BW + 45 X 10-BW + 45 X 9Cable Tricep Push-Downs-150 X 15-155 X 12-160 X 10Preacher Curls-120 X 8-110 X 10-100 X 14-70 X FailureThis was a lousy workout for me. I'm not sure what was up - I just felt drained the whole time. I've been hitting my extensors much more lately, so I hit some of those for grip-related stuff. Squats tonight - I'm feeling good.BW - 247Goody
