17 December 2008

Incline Dumbbell Bench Press
-65's X 10
-100's X 4
-100's X 5
-100's X 5
-100's X 5
-100's X 4

1-Arm Incline Dumbbell Bench Press (L/R)
-60 X 8
-60 X 8
-60 X 6

Swiss Ball Incline Cable Press
-30 X 12
-30 X 11
-30 X 10

Grippers
RH
-Purple Band Wrist/Extensor Light Warm-Up
-Filed HG150 X 10
-CoC #2 X 5
-CoC #2.5 X 3
-Eaton's CoC #3 X 3 (2 FR, ~ 1/16" out)
-CoC #2 X 8
-Filed HG150 X 10
LH
-Purple Band Wrist/Extensor Light Warm-Up
-Filed HG150 X 10
-CoC #2 X 3
-CoC #2.5 X 3 FR
-Eaton's CoC #3 X 3 FR
-CoC #2 X 5
-Filed HG150 X 10

The dumbbells felt good. I wish I got 5 X 5, but I just didn't have it in the tank. I don't know what the heck happened on the first set (?); the 100's felt brutally heavy and I barely got the 4th rep. The second, third, and fourth sets felt great - I had little trouble managing 5 reps in each. I failed on the 5th rep of the last set. Next week I'll be looking for 5 X 5 for sure. I felt OK on the grippers for my first workout with them in too damn long. My strength felt alright; but, my set felt weak. I'm not sure if it's because I was cooked from tossing the dumbbells around or what; but, just had trouble setting the bigger grippers tonight. I have to get my grip back together.

Goody

...it's been a while.

Blah, blah, blah. Work is busy. Blah, blah, blah. No excuses for not posting. Stain on me. I've been squeezing in some decent gym time in the last few weeks. Minimal formal grip workouts, a few gripper crushes here and there, but nothing major to report on that front. I can still smash Eaton's CoC #3 and pull both 42+lb. blobs. I have to get moving on the grip stuff, I don't want the big-boy blob to make a bitch out of me again!

I've been structuring my workouts to hit squat, bench, and deadlift each week. With a few supporting lifts for each movement on that respective training day. I've been pushing hard to get my strength back, so I've been trying to hit the weights heavy - in the 5 X 5 range. Workouts look like this: warm-up, moderate set, and right into the heavy stuff.

Here's where I am:

Squat - 405, 5 X 5

Incline Bench - 95lb. Dumbbells, 5 X 5

Deadlift - 405, 5 X 5

Tonight was my first 405 squat night and it felt good. My knees and back felt solid and tight, so I'm happy. I'll go up to the 100lb. dumbbells this week on the incline and see how it works out. I'm a little frustrated with my deadlift, I missed 455 last week and I felt like I should have puled it fairly easy. I just need more work.

On a great note - Jedd and Eaton went 1 and 3 in the Gripmas Carol, respectively. Jedd set the US record in the two-hand pinch at 246lbs. MONSTROUS! What can I say about Eaton? The guy trains when the mood moves him and he's still on the podium. Gotta love him!

Goody

25 September 2008

I was sore as hell yesterday, so after about 5 minutes on the elliptical, I stretched out my hams, glutes, and back really well. Here's what it looked like:

-5mins on the elliptical (moderate resistance)
-25mins deep stretching (hams, glutes, and back)
-25mins moderate-level cardio

NOTES: CARDIO SUCKS!

Goody

24 September 2008

Got started up at the new gym. It's brutal. This place is Yuppieville, USA...bad. But, it's literally around the corner from my place and they have a few kettlebells, so I'm OK with it for now.

Non-specific Warm-Up
-15 minutes on the bike

Deads (Conventional)
-Bar X 20
-135 X 15
-225 X 10
-315 X 3
-315 X 3
-315 X 3
-315 X 3
-315 X 3
-135 X 10 (Sumo)
-135 X 5 (Sumo)

NOTES: I could have gone way higher in the deads, but on day one I thought it best to just find the groove and stay in it. Everything felt real solid and the weight felt super light. I only pulled a few sumo sets in cool-down because I've never really pulled sumo. It always felt awkward for me, but hitting sumo light after the working sets felt great. Who knows what will happen here? After the initial break-in, I'm going to be hitting the big three with one or two auxilliary movements. That's it. I'd like it to be a simple three day split; M-W-F, for working days, cardio T-R. I'm not sure how the grip stuff will fit, I've just been doing grippers here and there, but I'd like to get more consistent.

Goody

FINALLY!

I finally got a decent vid of me killing Eaton's, "average" CoC #3. This is a great gripper and it was great of John to lend it to me. It's the perfect step between my CoC #2.5 and my hard CoC #3. Big thanks to Eaton.

On the Rebound!

The septum, sinus, and tonsil surgery sucked. It sucked without question. The recovery has been relatively smooth and, I'm happy to say, I'm feeling much better. The Doc says no heavy lifting for fear of bleeding in my sinus so I've just been doing some light cardio to keep myself sane. It's no secret I hate doing cardio, so this is just the impetus I needed. If I can't do anything else...I'll do the damn cardio. Since the surgery I've lost 12 lbs, and I'm feeling great. I'm breathing better so I'm sleeping better so I'm happier.

Grippers. Yep, I've been hitting the grippers while at the office. Nothing crazy, just squeezing the grippers whenever I think about them. I'm closing my CoC #2.5 easily with my right - it's a bit more of a challenge with the left, but I'm still getting it shut. I haven't picked up a CoC #3 yet, but I'll give one a whirl this weekend and report back. If I had to guess, I'd say I get 30-40 reps with the CoC #2 and CoC #2.5 combined, per day. Nothing crazy - just easing back into it. I'm also hitting the extensors in similar fashion.

Blobs. Eaton's blobs are still in the basement. Every time I take the trash out I open my storage locker and pick them both up, left and right. No problem. Actually, the blobs feel better than they ever have. I think it's a sign. The iron is calling me back. I'm listening.

Goody

BANGED UP!

I had sinus surgery the day before yesterday...I'm hurting. I had my septum straightened, the drain between my middle and frontal cheek sinuses enlarged, and my tonsils removed on Wednesday. Yeah...I'm pretty banged up.

Once I'm recovered enough to train, I'll start posting workouts. Best of luck to all the athletes in the GGC!

Goody