Went to OBB again tonight. Again, I liked it a lot because there was almost nobody there when we were.
General warm up stuff:
Roll
band pull aparts
stretching
etc.
Box Jumps to 24" or so
4 sets of 5
Deadlift (no belt, no straps)
405 x 2 DOH x 2 sets
405 x 2 alternate grip x 8 sets
rest time was just to switch weights for Troy
I decided to do some alternate grip pulling so I won't forget how, and also to get a little forearm and bicep stretch.
BB Row
265 x 5 x 2 sets
315 x 5
355 x 5
Fat Bar Lat Pulldown
180 x 8 x 2 sets
230 x 8 x 2 sets
T-Bar row
45 x 10 x 3 sets
Prowler Medley (Arm over arm pull, push back with low handles) probably like 40-50'
180 pounds x 2
270 pounds x 2
Hammer Curl
Some weights (around 45) by some reps (around 12)
Thursday, March 21, 2013
ME Press from 3-14-13
ME Press (3/14/13)
We went to Omaha Barbell tonight to check the place out. I just went ahead and got a month's membership since it was only $30, and I don't think I will regret it. The place has exactly what I'd want in a gym if I'm paying to be there. It's big enough to have all the equipment I'll use, and some I don't need, and the people there are all of the same mindset, so there isn't much to worry about offending anyone.
Swiss bar press
This thing is terrible to press since the balance is so off. It also doesn't allow you to get your elbows up in the bottom.
I worked up to like 280 x 2.
If we would have loaded bumpers I would have gone heavier, but I didn't want to drop the bar and make a scene on my first day here.
3 board Axle Press
I'm going to assume the bar weight was 20 pounds (which may be on the low side).
I worked up to 385 x 3
405 x 3 x 2
DB Incline Bench
100 x 10 x 3
Unilateral KB OHP
50 x 10
60 x 10
70 x 10 (these are way harder than they should be since the weight is behind your arm.)
Grey band pressdown
15 x 3 sets
Grenade Ball pressdown
50 x 10-15 x 3 sets
DB Front and side raise superset with Ab wheel pikes
10 raises/ 10 pikes
4 sets
We went to Omaha Barbell tonight to check the place out. I just went ahead and got a month's membership since it was only $30, and I don't think I will regret it. The place has exactly what I'd want in a gym if I'm paying to be there. It's big enough to have all the equipment I'll use, and some I don't need, and the people there are all of the same mindset, so there isn't much to worry about offending anyone.
Swiss bar press
This thing is terrible to press since the balance is so off. It also doesn't allow you to get your elbows up in the bottom.
I worked up to like 280 x 2.
If we would have loaded bumpers I would have gone heavier, but I didn't want to drop the bar and make a scene on my first day here.
3 board Axle Press
I'm going to assume the bar weight was 20 pounds (which may be on the low side).
I worked up to 385 x 3
405 x 3 x 2
DB Incline Bench
100 x 10 x 3
Unilateral KB OHP
50 x 10
60 x 10
70 x 10 (these are way harder than they should be since the weight is behind your arm.)
Grey band pressdown
15 x 3 sets
Grenade Ball pressdown
50 x 10-15 x 3 sets
DB Front and side raise superset with Ab wheel pikes
10 raises/ 10 pikes
4 sets
Wednesday, March 13, 2013
Log Press, Deads, Events, and Squats
Rep Press 3-7-13
Log
90 x some
180 x 5
230 x 2
250 x 2
280 x 8
Tricep pulldowns with band
Overhead tricep pulldown
Some other stuff I'm forgetting.
Max Deadlift 3-8-13
Conventional Deadlift
245 x 5
335 x 5
445 x 3
535 x 1
585 x 1
625 x 1
650 x 1 Alltime PR
http://www.youtube.com/watch?v=7AwK-HYM08g&list=FLeTPQj6KXYJ3BeE3kHTde3g
675 x fail - I got this to about my knees and just quit pulling.
Paused front squats / Snatch Grip deadlift superset
Squat - 225 x 3 x 3 sets
Deadlift - 445 x 5 x 3 sets (off of 4" block)
Jesse had to leave so I was out of time to do anything else.
Events Sunday 3-10-13
Axle
I was planning on hitting something fairly heavy for a triple.
I took random jumps up to 280 x 1
325 x 5
http://www.youtube.com/watch?v=nngTrVdp1HM
350 x 2
http://www.youtube.com/watch?v=HEwazIUE_yc
Strict Press
185 x 8 x 3 sets
Car Deadlift Simulator
400 x 5
600 x 3
800 x 2
http://www.youtube.com/watch?v=JogutIpA87M
Keg Load 250
3 sets of 3
1 set of 6
Grip work, mostly with the saxon bar.
That was it for the day. It was snowing and really shitty outside so we didn't get out at all and didn't do any conditioning or anything.
Rep Squat 3-12-13
Safety bar Squat
155 x 5
245 x 5
295 x 3
335 x 3
425 x 8 This has to be a rep PR
Safety bar Squat with 3 second pause at bottom
335 x 2 x 3 sets
Leg Press - Single Leg
sled + 90 x 10, 10, 10, 15 each leg
Light gripper work (150) in between sets of this
Seated Leg Extension
70 x 10 x 3
Leg Curl
70 x 10 x 2
90 x 15
we might have done 4 sets of this
Band Abductor things
4 sets of 10
Planks
1 minute x 3
Log
90 x some
180 x 5
230 x 2
250 x 2
280 x 8
Tricep pulldowns with band
Overhead tricep pulldown
Some other stuff I'm forgetting.
Max Deadlift 3-8-13
Conventional Deadlift
245 x 5
335 x 5
445 x 3
535 x 1
585 x 1
625 x 1
650 x 1 Alltime PR
http://www.youtube.com/watch?v=7AwK-HYM08g&list=FLeTPQj6KXYJ3BeE3kHTde3g
675 x fail - I got this to about my knees and just quit pulling.
Paused front squats / Snatch Grip deadlift superset
Squat - 225 x 3 x 3 sets
Deadlift - 445 x 5 x 3 sets (off of 4" block)
Jesse had to leave so I was out of time to do anything else.
Events Sunday 3-10-13
Axle
I was planning on hitting something fairly heavy for a triple.
I took random jumps up to 280 x 1
325 x 5
http://www.youtube.com/watch?v=nngTrVdp1HM
350 x 2
http://www.youtube.com/watch?v=HEwazIUE_yc
Strict Press
185 x 8 x 3 sets
Car Deadlift Simulator
400 x 5
600 x 3
800 x 2
http://www.youtube.com/watch?v=JogutIpA87M
Keg Load 250
3 sets of 3
1 set of 6
Grip work, mostly with the saxon bar.
That was it for the day. It was snowing and really shitty outside so we didn't get out at all and didn't do any conditioning or anything.
Rep Squat 3-12-13
Safety bar Squat
155 x 5
245 x 5
295 x 3
335 x 3
425 x 8 This has to be a rep PR
Safety bar Squat with 3 second pause at bottom
335 x 2 x 3 sets
Leg Press - Single Leg
sled + 90 x 10, 10, 10, 15 each leg
Light gripper work (150) in between sets of this
Seated Leg Extension
70 x 10 x 3
Leg Curl
70 x 10 x 2
90 x 15
we might have done 4 sets of this
Band Abductor things
4 sets of 10
Planks
1 minute x 3
Friday, February 22, 2013
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
Sunday, February 10, 2013
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.
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.
Friday, February 8, 2013
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
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
Thursday, February 7, 2013
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.
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.
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