Durrs Posted January 21, 2015 Author Share Posted January 21, 2015 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 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 22, 2015 Share Posted January 22, 2015 For a second I was getting upset that you only ate half of a cheeseburger then I realised it was a half pound haha! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 22, 2015 Author Share Posted January 22, 2015 Haha! 1/2 lb double from wendy's. I knew a frosty would hurt so I refrained. Maybe next time! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 24, 2015 Author Share Posted January 24, 2015 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. 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 25, 2015 Author Share Posted January 25, 2015 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. Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 29, 2015 Author Share Posted January 29, 2015 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. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 31, 2015 Author Share Posted January 31, 2015 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 1 Quote Link to comment Share on other sites More sharing options...
jvance Posted January 31, 2015 Share Posted January 31, 2015 Strong TNS, great work 1 Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted January 31, 2015 Share Posted January 31, 2015 Awesome! 1 Quote Link to comment Share on other sites More sharing options...
JoshW Posted January 31, 2015 Share Posted January 31, 2015 Not sure what's more impressive the red or the tns 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 1, 2015 Author Share Posted February 1, 2015 Thanks guys. Short term goal is to tns the 120# atomz gripper I have then ccs that bastard ghp 6! Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 1, 2015 Author Share Posted February 1, 2015 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. 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 5, 2015 Author Share Posted February 5, 2015 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. Quote Link to comment Share on other sites More sharing options...
MattM Posted February 6, 2015 Share Posted February 6, 2015 Loving all the squatz!!! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 6, 2015 Author Share Posted February 6, 2015 Loving all the squatz!!! Hell yeah man trying to get em into the 4 hundo range! Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 7, 2015 Author Share Posted February 7, 2015 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! Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 8, 2015 Author Share Posted February 8, 2015 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. 1 Quote Link to comment Share on other sites More sharing options...
Tom Scibelli Posted February 8, 2015 Share Posted February 8, 2015 That's pretty good mobility to go that deep on squats! How does that wrist wrench feel compared to the RT? Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 8, 2015 Author Share Posted February 8, 2015 (edited) 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 February 8, 2015 by Durrs 1 Quote Link to comment Share on other sites More sharing options...
Tom Scibelli Posted February 8, 2015 Share Posted February 8, 2015 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 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 8, 2015 Author Share Posted February 8, 2015 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! 1 Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted February 9, 2015 Share Posted February 9, 2015 Sweet, you got a wrist wrench! I am thinking about buying one too. Nice vids man! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 12, 2015 Author Share Posted February 12, 2015 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 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 14, 2015 Author Share Posted February 14, 2015 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 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 15, 2015 Author Share Posted February 15, 2015 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. 2 Quote Link to comment Share on other sites More sharing options...
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