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Durrs Training Log


Durrs

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1/21/15-Squats/Light shoulders

1/2# Double cheeseburger pre workout

SSB atg pause squats:

50%(155#) x 5

60%(185#) x 5

70%(215#) x 5 x 2 sets

75%(235#) x 4 x 5 sets

ss/

GHR/GHR pause back ext/Full pause sit-ups off GHR x 3's x 10 sets

ss:

BB shrugs:135# x 25 x 4 sets

Bent rear delt flys: 10#'s x 15 x 4 sets

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For a second I was getting upset that you only ate half of a cheeseburger then I realised it was a half pound haha!

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Haha! 1/2 lb double from wendy's. I knew a frosty would hurt so I refrained. Maybe next time!

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1/24/15-Press/grip

Hub DL up to 10# less than current 1RM for max reps:

LH x 55# x 5

RH x 50# x 6

Bench press super set with gripper ccs max reps

Set 1:

Bench 275# x 1

Immediate drop 225# x 8

LH 114# GHP 5 x 3r (almost 4 would have been rep PR)

RH 109# coc 2 x 4r

Set 2:

Bench 275# x 1

Drop set 225# x 8

LH ghp 5 x 3r

RH coc 2 x 3r

Set 3:

Bench 275# x 1

Drop set 225# x 6

LH ghp 5 x 2r

RH coc 2 x 3r

Set 4:

Bench 275# x 1

Drop set 225# x 5

LH ghp 5 x 1

RH coc 2 x 1

Z press pause at top of head on the way up and down: 95# x 5 x 5 sets

DB lat raise: 20#'s x 20 x 5 sets

Some filed coc 1.5# 20mm block sets

Worked on some mash monster setting with the ghp 4 and actually got a set that felt pretty good in my off hand.

added PR weight to the hub and got some good air with 66# no lockout though.

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1/25/15- Squats/Thickbar

SSB atg pause squats:

50%(155#) x 5

60%(185#) x 4

70%(215#) x 3 x 2 sets

80%(250#) x 3 x 2 sets

85%(265#) x 2 x 3 sets

ss/

GHR, GHR pause back ext, GHR pause situps x 3's x 10 sets

Meadows rows: LH x 110# x 15, 11 (re-grip) 4, 120# x 4, 3 (still can't get that second set of 15)

RH x 100# x 15, 13 (re-grip) 2, 110# x 5, 3

Super set/

Seated plate wrist curls: 10# x 20 x 5 sets

Standing db curls: 30#'s x 10-15 x 5 sets

Back to Squats-

SSB atg pause reps:

50%(150#) x 5

60%(185#) x 4

70%(215#) x 3 x 2 sets

80%(250#) x 2 x 4 sets

Did a lot of sledge between set's throughout workout. Worked up to a new PR on the sledge DL.

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1/28/15-Squats/pullups

SSB atg:

50%(155#) x 5

60%(185#) x 4

70%(215#) x 3 x 2 sets

80%(250#) x 3 x 6 sets

ss/

ghr, ghr back ext, ghr pause situps x 3's x 10 sets

Bw (245#) pullups: 20 bw rep pr*, 15, 10, sets of 5-10 until 100r/total

light db shrugs x lots

bentover db fly's x lots

What I did differently today was after every squat set I did speed pullups for doubles wide grip so when I did my first actual pullup set after squats I had all my fast twitch muscles firing and just kept going. 20 reps is a definite pr at this body weight, I've done around 30 before when I was much lighter but this got me fired up.

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1/31/15-Press/Bending/Gripper

50# Drop set BP:

BP: 275# x 5, 1, 1, 1

Drop: 225# x 8, 6, 6, 6

50# Drop set Incline BP:

Inc: 205# x 3, 1, 1, 2

Drop: 155#(paused) x 6, 6, 7, 5

50# Drop set dips:

Wtd dip: 50# x 3, 3, 3, 3

bw dips: bw x 3, 3, 3, 3,

Red nail x 1

Hands felt strong after bending the nail so even though it wasn't on the agenda I did some TNS work-

LH: supermaster (111#) x 1, ghp 5 (114#) x F- couple mm off

RH: coc 2 (109#) x 1, Supermaster x F- close though

BB shrugs: 275# x 100r/total

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Thanks guys. Short term goal is to tns the 120# atomz gripper I have then ccs that bastard ghp 6!

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2/1/15-Squats/Thickbar Curls/ RT

SSB atg: Moving training max up to 320#

50%(160#) x 5

60%(190#) x 4

70%(225#) x 3 x 2 sets

80%(255#) x 3 x 6 sets

ss/

ghr, ghr back ext, ghr situps x 4's x 10 sets

Rolling Thunder:

holds for time: LH x 130# x 22, 10 seconds

RH x 110# x 29*PR, 17 seconds

rep outs: L/R x 130# x 9*PR, 4 reps

Fgx db preacher curls: L/R x 50# x 6/7*rep prs, 5/5, 5/5, 4/4, 4/4

Fgx db standing curls: 30#'s x 8 x 4 sets

Back to squats:

ssb atg-

55%(175#) x 5

65%(205#) x 4

75%(240#) x 3 x 5 sets

I'm not sure if 130 x 9 is better than 125 x 11 that I did not too long ago but I'll count it as a PR. Also my right forearm is throbbing right now after using my LH weight for a rep out. Wasn't a good idea.

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2/4/15-Sq/Pullups

SSB atg:

50%(160#) x 5

60%(190#) x 4 x 2 sets

70%(225#) x 3 x 2 sets

80%(255#) x 3 x 5 sets

ss/

GHR/GHR pause back raise x 4's x 10 sets

Wtd 2" vert rope pullups: 15# x 3, 5, 5, 5, 5, 5, 5, 4, 4, 4, 6*/ 51 r/total

Bw pullups: 10 x 5 sets

Db shrugs: 85#'s x 10 x 6 sets

Back to squats:

SSB box squats (work off same %)

50%(160#) x 5

60%(190#) x 5 x 2 sets

70%(225#) x 4 x 4 sets

Tried to explode up on every box squat rep. Good training day.

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2/7/15-Press/Grippers

Had a big workout planned today but during warmups everything felt heavy and slow.

Bp: stopped after 275# x 3

Incline: 245# x 1

Grippers: 10# strap holds w/ghp 4

TNS to clickers w/ghp 4 and filed 1.5

BB shrugs: 225# x 25 x 4

DB lat raise: 10#'s x 30 x 4

Band pushdowns: sets till/100r

Awful!

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2/8/15-Sq/Thickbar-

After yesterday's sh!t show I went and got some pre-workout superpump and choked it down beforehand.

SSB atg most paused:

50%(160#) x 5

60%(190#) x 4 x 2 sets

70%(225#) x 3 x 2 sets

80%(255#) x 2 x 2 sets

90%(290#) x 1 x 2 sets- Wasn't really fast but felt strong coming up.

https://www.youtube.com/watch?v=alpluEwyd6U

ss/

ghr, ghr pause back ext, ghr pause situps x 4's x 10 sets

Wrist wrench test out: 75# x both. 80# x LH good. RH fail (video)-

Meadows rows: Heavy day

warmup to/

130# x 3/3

140# x 2/1

125# x 7/5

115# x 10/7

105# x 9/9

Big Set:

Plate curls (1 hold per set): 25# x 10 x 4 sets

8# sledge: Dl and partial front lever reps until F x 4 sets

wrist wrench standing curl: 25# x 6/6 x 3 sets, got 7/7 last set. Kept going w/these-

35# x 4/4 x 2 sets

55# x 2/2

Back to squats-

ssb atg:

50%(160#) x 5

60%(190#) x 4

70%(225#) x 3 x 2 sets

80%(255#) x 2 x 4 sets

Good training. On my squat vid I seem to be letting the bar tilt a bit prob b/c of the high %. Need to dial that down before it causes problems.

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That's pretty good mobility to go that deep on squats! How does that wrist wrench feel compared to the RT?

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Thanks man. The wrist wrench is a completely different feel than the RT. Not only can I only lift about 50% of my RT max on it it makes it so you have to cock your wrist i think b/c of the offset which the RT doesn't really have. I think it has potential to be a great training tool for RT b/c the rotation out of your hand is the same(towards the thumb) and is much harder in difficulty.

Edited by Durrs
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Thanks man. The wrist wrench is a completely different feel than the RT. Not only can I only lift about 50% of my RT max on it it makes it so you have to cock your wrist i think b/c of the offset which the RT doesn't really have. I think it has potential to be a great training tool for RT b/c the rotation out of your hand is the same(towards the thumb) and is much harder in difficulty.

Sweet! I'm thinking hard about picking one up
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Thanks man. The wrist wrench is a completely different feel than the RT. Not only can I only lift about 50% of my RT max on it it makes it so you have to cock your wrist i think b/c of the offset which the RT doesn't really have. I think it has potential to be a great training tool for RT b/c the rotation out of your hand is the same(towards the thumb) and is much harder in difficulty.

Sweet! I'm thinking hard about picking one up

Hell yeah man. I think it will be a great training tool for what you're doing right now. No time can be wasted!

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Sweet, you got a wrist wrench! I am thinking about buying one too. Nice vids man!

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2/11/15-Sq/Pullups

SSB atg most paused:

50%(160#) x 5

60%(190#) x 5 x 2 sets

70%(225#) x 5 x 5 sets

ss/

GHR/ghr situp/back raise x 4's x 10 sets

Between every squat set i did a speed set of 2-3 bw pullups

bw pullups: 7-15r up to 150 pull-ups some on fat bar

ss/

DB shrugs: 50#'s x 25 x 4 sets. seated db shrugs paused at top 85#'s x 15 x 3 sets

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2/14/15-Press/TNS grippers

Speed BP: 135#+88#chains x 3 x 9 sets as fast as possible

Standing strict press:

135# x 4

155# x 2

175# x 1

155# x 4, 4

Double pause DB BP:

50#'s x 10. 10, 8, 8

ss/

Grippers TNS:

Top set-

LH: 114# GHP 5 x 1 PR*

RH: 109# coc 2 x F (hit this a couple weeks ago)

tns reps:

LH-

coc 2 x 1, 2r

ghp 4 x 3, 3, 2

filed 1.5 x 8, then speed doubles and hold x 2 sets

RH-

ghp 4 x 3, 2, 2, 1, 1,

filed 1.5 x 7, then speed doubles same as LH

Giant set:

Seated db arnold press: 35#'s x 8 x 5 sets

BB Shrugs: 135#-315# x 10 x 5 sets

band pause pushdowns: x 10-15r x 5 sets

Db lat raise: 10#'s x 30 x 5 sets

some more TNS singles w/ coc 1 and filed 1.5

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2/15/15-Sq/Thickbar

ssb atg:

50%(160#) x 5

60%(190#) x 4 x 2 sets

70%(225#) x 3 x 2 sets

80%(255#) x 3 x 5 sets

ss/

ghr, gar back ext, ghr situp x 4's x 10 sets

Fgx DO DL: smoked 225# thought I had a big pr in me went to 250# and barely moved it off the floor. Current PR is 235# from a couple months ago.

RT:

LH- 130# x 24 sec*pr. Rep out: 130# x 11/r* pr

RH- 110# x 32 sec*pr. Rep out: 110# x 17/r* pr

Back to squats-

ssb atg:

50%(160#) x 6

60%(190#) x 6

65%(205#) x 6 x 4 sets

ss/

Standing wrist wrench curls:

25# x 10/10, 10/10

35# x 5/5, 5/5

45# x 4/4, 4/4, 3/3

50# x 2/2, 2/3*

25# x 10/10

Wrist wrench forearm curls:

25# x 10/10 x 4 sets

Pretty happy with the RT work today. I been waiting to hit that 30 sec mark w/ my RH now I'll move up. Dropped the second timed hold set I usually do and got a rep PR for both.

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