bwwm Posted March 30, 2013 Author Share Posted March 30, 2013 Today's work: KBPresses: 103# R: 3 x (1,2,3), L: 2 x (1,2,3), (1,2) < was supposed to do 4 x (1,2,3), but I was pretty tired today, and shoulders are a bit smoked from earlier in the week. Need to push this out to Saturday next time. DBRows: 90# in plates, 5 x 17 <rep PR for this weight 15 min nap DLs: 440#, Sumo, Oly, 5, 3, 2 < PR for this weight Guess you can't PR on everything.... Quote Link to comment Share on other sites More sharing options...
daniel reinard Posted March 30, 2013 Share Posted March 30, 2013 Training TNS and CCS, and thickbar got me over that #3 hump. I think you'll be surprised how fast it can progress if you can already deep set a #3. Quote Link to comment Share on other sites More sharing options...
bwwm Posted March 30, 2013 Author Share Posted March 30, 2013 yeah, although the weird thing is with all the wrist stuff and grip stuff I do, I still felt a weird pop in my left wrist DL'ing yesterday. nothing painful today, just mild soreness. I think maybe it has something to do with the sup/pro rom in that wrist. I'm slowly trying to train up my ccs, but still keep the mms strong. The 2.5 ccs on the right hand is getting more consistent. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 30, 2013 Share Posted March 30, 2013 yeah, although the weird thing is with all the wrist stuff and grip stuff I do, I still felt a weird pop in my left wrist DL'ing yesterday. nothing painful today, just mild soreness. I think maybe it has something to do with the sup/pro rom in that wrist. I'm slowly trying to train up my ccs, but still keep the mms strong. The 2.5 ccs on the right hand is getting more consistent. Jedd gave me a bunch of exercises to do to fix my sup ROM as he's recently fixed his. It's helping quite a bit. I can grab change at the drive through at least now hahaha! 2 Quote Link to comment Share on other sites More sharing options...
bwwm Posted March 31, 2013 Author Share Posted March 31, 2013 Today: KB band bar bench: 95# bar + two 35# kbs 4 x 10 - various widths of grip Curls & tri ext: 30# db x 10, 40# 2 x 10 curls, 2 x 8 tri ext PU Partials: BW + 22# 4 x 8, 7 Belt Squats: 45# x 20, 90# x 15, 135# x 15, 180# x 10, 205# 3 x 5 2HP: (weight in plates) 70# x 10, 125# 6 x 3 did some TTK and sledge work to finish up Quote Link to comment Share on other sites More sharing options...
bwwm Posted April 3, 2013 Author Share Posted April 3, 2013 Today: Bench: 135# x 10, 185# x 5, 225# x 5, 245# x 5 < big PR for me. Back around '96, I tore my right pec attempting 245# for 5 reps. No pain at all this time. Zercher Squats: bar x 20, 90# x 15 < halted cuz my erectors started locking up. I was going lower than I normally do, because my strength & ROM are improving due to the belt squats. Need to do Z squats more often with this new ROM. KB Snatches: 53#; 36:36; 16 reps/int; 12 intervals Overall, very happy with the work today in the time I had. 3 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 3, 2013 Share Posted April 3, 2013 Congrats! Older and stronger. Quote Link to comment Share on other sites More sharing options...
bwwm Posted April 3, 2013 Author Share Posted April 3, 2013 Thanks Jason! It's pretty good to know that the body can repair itself this well. To be honest, I was under the impression for many years after the tear, that I shouldn't even bother bar benching anymore. 2 Quote Link to comment Share on other sites More sharing options...
daniel reinard Posted April 3, 2013 Share Posted April 3, 2013 Much respect Martin. Nailing that PR after a big injury, years later, has to feel good! Quote Link to comment Share on other sites More sharing options...
bwwm Posted April 3, 2013 Author Share Posted April 3, 2013 Thanks Daniel! Now if I can just get to DO bending. Quote Link to comment Share on other sites More sharing options...
bwwm Posted April 6, 2013 Author Share Posted April 6, 2013 Today: 2" DB Press: 90# in plates, 4 x (1, 2, 3) bh KB Rows: 123# 5 x 5 bh Quote Link to comment Share on other sites More sharing options...
bwwm Posted April 7, 2013 Author Share Posted April 7, 2013 Yesterday: KB band bench: 115# + two 35# kbs, 4 x 10, varied grip between wide, regular, and narrow PU Partials: BW + 22# 5 x 8, these were a lot closer to actual pull-ups, since I went with a wider grip, which bothered my elbows less Rack Pulls off the 2nd pin: 315# x 5; 405# x 5; 495# x 3, 545# x 3, 565# x 1, miss < not bad considering I haven't done these in like 2 months Belt squats: 45# x 20, 90# x 20, 135# 4 x 10 < went easy on these today 2HP: 70# in plates x 10, 125# in plates 3, 4, 3, 4, 2 < felt kind of burned out from all the stuff earlier in the day. Particularly rack pulls. Quote Link to comment Share on other sites More sharing options...
bwwm Posted April 10, 2013 Author Share Posted April 10, 2013 Today: Band speed benches: 135# + grey mini bands, 4 x 6 with various grip widths Z-squats: bar x 20, 95# x 15, 135# x (12, 10) < really need to work on getting volume up on these. think my ROM has improved quite a bit KB Snatches: 36:36, 16 reps/int; 53#; 14 intervals Quote Link to comment Share on other sites More sharing options...
bwwm Posted April 21, 2013 Author Share Posted April 21, 2013 Today: KBPress: 103# 4 x (1,2,3) <- Huge PR. I think that moving KBPresses from Fri to Sat helped quite a bit. PUs: BW+22#, wider grip, 9,9,9,9,8 < full ROM again - thanks to trying the wider grip, still using straps so as to not burn out my grip for grip stuff later in the day Grippers: #1filed: 10rbh, mms; #2filed; 3 rbh, mms; #2.5; 2 rbh, mms; #3 (149#): 1 rbh, mms; #3 Filed (157.3): Right - missed by 1mm, Left - missed by a lot - bad set. This 157.3 is filed on both handles. Got it from John McCarter. Belt Squats: 45# x 20; 90# x 20; 135# 2 x 10; 185# 2 x 10 2HP: (weight in plates) 70#: 10 reps, 130#: 6 x 2 1 Quote Link to comment Share on other sites More sharing options...
bwwm Posted May 1, 2013 Author Share Posted May 1, 2013 Been a while since I've posted my workouts.... Here's tonight's fun: Bench: 135# x 10, 185# x 5, 235# x 5, 255# x4 < might have made 5 on the last set, but I don't have a spotter, only bailout bars on the power cage. Zercher Squats: bar x 20, 95# x 20, 135# x 15, 155# x 10 < these never fail to amaze me how different they are from back squats. Quote Link to comment Share on other sites More sharing options...
bwwm Posted May 2, 2013 Author Share Posted May 2, 2013 Today's grip work:#1filed: 10 rbh, tns#2filed: 3 rbh, mms#2.5 filed: R: (1,0), (1,1) L: (0,0), (1,1)#3 (149): R: (1,0), 1 L: (0,0), 1#3 (157): R: 0, 0 L: 0, 0 Also did sledge sup/pro work. Did some TTK and blob slides Strength work: DB Press: 90# 5 x (1,2)Pull Ups: BW+22# and straps 10, 10, 9, 9, 8Dimel DLs: 225# + 2 chains, 2 x 20 Quote Link to comment Share on other sites More sharing options...
bwwm Posted May 4, 2013 Author Share Posted May 4, 2013 So far today: Wide bench: 135# x 20, 155# x 20, 185# x 8 KB Rows: 123# 5 x 8 bh 1 Quote Link to comment Share on other sites More sharing options...
bwwm Posted May 4, 2013 Author Share Posted May 4, 2013 So far today: DB Presses: 90# in plates, bh, 5 x (1,2,3) Rack Pulls: 405# x 5, 455# x 3, 495# x 3 < pulled an oblique. It hurt to much trying to tension on 425#, so I stopped short. Belt Squats: 45# x 20, 90# x 20, 135# x 20, 180# x 10, 5, 5 2 HP: 70# in plates, 10 reps; 130# in plates 6 x 2 Weighted pull-ups on deck for tonight... Quote Link to comment Share on other sites More sharing options...
bwwm Posted May 7, 2013 Author Share Posted May 7, 2013 Today: DB Press: 90# in plates - 5 x 1 bh KB Rows: 103# 5 x 10 bh Dimels: 235# + 40# of tow chain 2 x 20 KB Snatches: 53#; 16 reps/int; 36:36; 8 intervals Strained oblique still hurts a bit, but is feeling better, and seems to be healing well. Quote Link to comment Share on other sites More sharing options...
bwwm Posted May 15, 2013 Author Share Posted May 15, 2013 Today: Bench Press (Max Effort Day): 135# x 10, 225# x 3, 245# x 2, 265# x 1, 275# x 1 < PR! Zercher Squats: bar x 20, 95# x 20 < been doing squats almost every day lately, to give the oblique some time away from DLs 1 Quote Link to comment Share on other sites More sharing options...
bwwm Posted May 19, 2013 Author Share Posted May 19, 2013 Last night: Back Squats: 95# 2 x 20 135# 4 x 5 < still working on form here, trying to hit parallel without lumber flexion PU: BW+22# 11, 10, 8 1/2 Belt Squats: 45# x 20 90# x 20 135# x 20 180# 2 x 10 Grippers: #1F: 10 rbh, ccs #2F: 5 rbh, mms, #2.5: 3 rbh, 3/4" block set #3 (149#): 2 rbh; 3/4" block set #3 (157#): 2x0 rbh; 3/4" block set 2HP: Finally weighed the setups on the bathroom scale: 123# 10 reps183# 6x3 reps Quote Link to comment Share on other sites More sharing options...
bwwm Posted May 21, 2013 Author Share Posted May 21, 2013 Today: 93# DB Presses: 5x1 bh 93# DB Rows: 5 x 10 bh KB Snatches: 53#; 16 reps/int; 36:36; 8 ints Quote Link to comment Share on other sites More sharing options...
bwwm Posted May 22, 2013 Author Share Posted May 22, 2013 Today: Wide grip bench: 95# x 20, 135# x 20, 155# x 20, 175# x15 Zercher Squats: bar x 20, 95# x 20, 135# x 20, 155# x 15 DLs: 405# Sumo, Oly, 2 x 5 < oblique hurt a bit at first, and then felt better (probably scar tissue working itself out) Quote Link to comment Share on other sites More sharing options...
bwwm Posted May 22, 2013 Author Share Posted May 22, 2013 I will just say that I think Zercher squats are really an abdominal exercise, not a leg exercise. Quote Link to comment Share on other sites More sharing options...
bwwm Posted May 23, 2013 Author Share Posted May 23, 2013 DBPress: 93# 5x(1,2) Grippers: #1F: 10 rbh, tns #2F: 5 rbh, ccs #2.5: 3 rbh, mms #3: R1, 1 L,0, 1 < need to work on my set Swiss bar curls: 102.5# 3x6 Swiss bar tri ext: 102.5# 3x6 Quote Link to comment Share on other sites More sharing options...
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