Last couple workouts

DE PRESS 2/21

Seated press, axle
140 x 3 x 8
I started these from lockout.

Bench, paused, with ram
I used an axle for the bar.
300 x 5
350 x 5 x 3

Axle incline
210 x 10 x 3

Blast strap overhead tricep extension superset with side raise.

Band pressdown with front raise.

HIIT
treadmill x 5 rounds
Burpees x 5 rounds

Rep lower

Snatch grip deadlift from 4" block
Up to 515 x 6
575 x 1

Goodmorning superset with front squat
225
5 goodmorning
3 front squat

GHR
5 x 4

DB row
200 x 5 x 4

DB pullover
50 x 10 x 3

Superset
Calf raise x 20
Shrug 210 x 10 with axle
Rear delt raise
Curls

USAWA Grip Championships and Events 2-10-13

Troy, who has an exceptional grip, wanted to do this so I said I would go.  My grip is ok, but not great, and not even close to where I want it to be so I wasn't sure about how a grip competition would go.  The events were some that I had at least done before and so I figured it would be good to test where I was at.  Plus, this was at the Dino Gym and I'll take about any opportunity to go there even to just look at all the stuff Al has.

2 Hand Pinch Grip
I ended up getting 240, I think if we would have had a little less front hang I could have got 255

2" V Bar
I only got 210, which I am not happy about at all.  I should have moved my hand so that the bar wouldn't have rotated at the top.  I missed 225 twice because it was rotating and I dropped it.

Fulton Bar DL Ciavatonne Grip (overhand with no hook)
I only got 320, which is about 40 pounds less than I expected.  This really got under my skin.

Overall, the day was really fun.  It also made me realize I need to start working my grip a lot more.  Troy and I messed around with a bar that Al had made that he calls a stone bar.  It is basically a sphere that he made and put an axle through.  We set it up in the rack and picked it up from about lap height.  These were not easy, and I really want to build something like this now.

Warm up and stuff.

Log C&P
90 x some
180 x 5
230 (I'm not actually sure I did this weight)
270 x 5 x 3 sets all push press.  I think working on my push press instead of a jerk on the log will help me in the long run.  And at least it will help me build my tricep strength.

Monster DB
I brought my 150 dumbbell to mess around with.
My right arm is easy, my left arm just feels awkward so balance is an issue.
I think I did 6 singles with each arm.

Yoke
250 x 60
450 x 60 x 2
650 x 60 I was planning on doing this with no belt, but my back felt tired so I put it on.
850 x 80 with one drop.  I was moving really slow.  My feet just didn't feel good moving, and so I was taking little tiny steps.  I'm still happy that I am able to handle this weight with confidence now.  5 weeks ago it seemed like a lofty goal.  I guess just training yoke regularly really helps you get better at it.  Who would have thought?

Stones
360 x 1
360 x 2
360 x 3 these actually went up fast and felt pretty easy, but I called it good at 3.

That was it at Jesse's, but I came home and did a bunch of high rep gripper work and rice digs.  I concentrated mostly on the extension portion of the dig.

Overhead 2-7-13

Troy and I have decided that we want to start doing our overhead work standing, and since we can't quite do that at my house we are going to start going to Jesse's for these nights.

I kind of neglected a lot of my normal warm-up routine.  I didn't do any foam rolling and only did minimal stretching with bands.  Typically I would foam roll, dig into some places with a lacrosse ball, and do a decent amount of band stretching.  I realized last night that I need to start doing pull-aparts more regularly as part of a my warm up too since they help my shoulders stay pain free.

I did do 10 burpees, and that got some blood moving and got me warmed up.  These might be something to think about using more often for warm up and conditioning.

Axle (out of rack)
70 x 5
110 x 5
160 x 5
210 x 3
230 x 2
250 x 2
280 x 10 - these were all with a jerk.
280 x 5 - all push press.  I usually would say that I don't really care how I get the weight overhead, but I think doing these will help me with balance on the log and overall press strength.

Here's a link to the video of 280x10

https://www.facebook.com/video/video.php?v=10200794074317849

Bench Overload
Reverse band off of a 3 board
315 x 5
385 x 2
475 x 2
505 x 1
455 x 2 x 3 sets

Superset - BB Rows and Band Pressdowns with green band - 4 sets
Band x 12 (2 narrow grip, 2 wide grip)
Rows x 8-10

Superset - Face Pulls (light band), DB lat raise (20) - 3 sets
Face Pull x 15
Lat Raise x 10

Circuit
n = 1, 2 , 3, 4, 5, 6, 7, 8, 9, 10
Blast Strap Pushup - n
Ab Strap pulldown - 2.5n (round up to nearest 5)
Jump rope - 10n

Squats 2/5/13

I haven't been good about keeping this up to date.  Lately strongman has been overhead (mostly log), yoke, and stones.  Yoke has been getting a lot better.

Front Squat (DE)
225 x 2 x 10 sets

Good Morning
185 x 10
225 x 10
275 x 10
315 x 8

GHR
Mini band assisted x 5 x 3 sets

Leg Press
Sled plus 200 x 20 x 2 or 3 sets
    "                x 40

Calf raise on leg press
25 x 3 (sled plus 200)

Banded oblique pushdown
blue band x 15 x 3 sets

Jump Rope HIIT
30 on, 30 off 10 rounds
I got 80-90 jumps per round.