Durrs Posted April 14, 2014 Author Share Posted April 14, 2014 Thx bros. Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 15, 2014 Author Share Posted April 15, 2014 (edited) 4/15/14- Grip/Core Rolling Thunder up to 110#(80%) x 2 Drop to 90#(65%) x 3 x 8 sets ( 90 sec rest) RT Holds for time x 90# x L/R- 37/27, 30/17, 15/25 coc # 1.5 strap holds x 2.5 lbs - 25/22, 23/18, 18/16, 14/14, 13/11 coc # 1.5 reps - 6/5 coc # 1 reps - 9/8 Situps off GHR- 100 Back ext off GHR- 85 Trashed Edited April 15, 2014 by Durrs Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 16, 2014 Author Share Posted April 16, 2014 4/16/14- Squats/Shoulder work SSB atg- 80# x 10, 100# x 10, 120# x 10, 140# x 10, 170# x 10, 10 GHR- bw x 8 x 6 sets DB lat raise - 20#s x 20 x 10 sets super set w/ Battle rope - 10 second rope lateral motion x 10 sets BB Shrug pause reps- 225# x 10 x 10 sets (60 sec rest) Quote Link to comment Share on other sites More sharing options...
MattM Posted April 17, 2014 Share Posted April 17, 2014 Battle rope work... Nice! Wish I had a pair of em for conditioning! Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 17, 2014 Author Share Posted April 17, 2014 Battle rope work... Nice! Wish I had a pair of em for conditioning! Get some, it's an awesome investment. Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 17, 2014 Author Share Posted April 17, 2014 4/17/14- Pullups/Tri's Wtd pullups- Bw x 10, 10, 25# x 3, 50# x 3, 75# x 3, 100# x 1, 110#(80%) x 2 Speed sets- 75#(55%) x 3 x 8 sets ( 60 sec rest) Drop sets- 50# x 5, 25# x 10, Bw x 10 Chain tricep ext- 4 chain x 6 max rep sets superset w/ Band pushdowns- 6 max rep sets These last couple weeks I've been trying out a modified Ed Coan deadlift routine for the Rolling Thunder so I figure I'll try the same thing for my Wtd Pullups. For those not familiar with the Ed Coan deadlift routine it's a 10 week program working up to target percentages with "working sets" of around 3 x 8 sets with designated rest periods. Test week is on the 11th week and I'll obviously post the results. Should be interesting. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 19, 2014 Author Share Posted April 19, 2014 4/19/14-Dips/Arms/Nails Dips-Bw(235) x 5 x 10 sets all 3 second pause reps at the bottom BB curls- light weight x 15-20 x 6 sets BB preacher curls- light weight x 10-12 x 6 sets DB standing curls- lw x 15-20 x 6 sets Nail work Wht x 1 Grn x 1 Yellow x 1 Blue x 1, 1, F(slight start to the bend though) I'm feeling kind of beat up so I didn't go heavy on dips like I wanted to today. Nails went well, my second blue nail attempt was probably a time PR although I wasn't timing. On the third blue nail attempt I just literally had no juice left and didn't even think I bent it at all until I looked at it and saw I had gotten it started. I'm going to try and dominate these blue nails before I even attempt a Red. We'll see. Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 20, 2014 Author Share Posted April 20, 2014 4/20/14-Grip/Core (week 3 of modded ed coan for RT) Rolling Thunder- up to 120# (85%) x 2 Drop to 100# (70%) 3 x 6 sets (105 sec rest) GHP # 4 (98#) x L/R- 4/4, 4/2, 4/4, 3/2, 4/3, 3/1 CoC # 2 x L/R- 3/1, F/F CoC # 1.5 strap holds x 5#- 22/19, 19/19, 23/19 GHP # 5 (114#) x F/F really close on LH RT x holds for time x 100#- 19/11, 17/11, 15/13 ghr situps x 100 ghr back ext (paused reps) x 100 Got my rated GHP grippers in the mail and man that knurling is awesome. I needed a gripper that put me in the 3-5 rep range to break through this coc # 2 slump I've been in and I think the GHP 4 is going to do it. I got a 98# ghp 4, a 114# ghp 5 and a 134# ghp 6. I moved my RT timed holds to after grip work b/c I think it was burning me out for grippers. 1 Quote Link to comment Share on other sites More sharing options...
Electron Posted April 20, 2014 Share Posted April 20, 2014 Damn those GHPs are consistent. My 5 is 114 as well, and my two 6s are 132 and 134. Only thing that kills me is the spread. How close are you on the GHP5? 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 20, 2014 Author Share Posted April 20, 2014 Damn those GHPs are consistent. My 5 is 114 as well, and my two 6s are 132 and 134. Only thing that kills me is the spread. How close are you on the GHP5? Less than 1/8 inch. My wife was watching and said she could barely see a space between the handles. My right hand was a easy quarter inch sadly.. I gotta bring that hand up to speed. Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 21, 2014 Author Share Posted April 21, 2014 4/21/14-Lower/Shoulders SSB atg squat (2 sec pause reps)- 80# x 10, 100# x 10, 120# x 10 x 5 sets GHR- bw x 8 x 6 sets DB lat raise- 15#s x 20 x 10 sets superset w/ Battle rope 10 second lateral motion x 10 sets BB Shrug (2 sec pause reps)- 185# x 10 x 10 sets superset w/ Face pulls x mini band x many reps Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 22, 2014 Author Share Posted April 22, 2014 4/22/14-Wtd pullups/triceps Wtd pullups- Bw x 5, 5, 5, #25 x 3, 50# x 3, 75# x 3 x 12 sets (90 sec rest) Drop sets- 60# x 4, 50# x 5,, 40# x 6, 30# x 6, 20# x 7, Bw x 11 (90 sec rest) Chain tricep ext- lots superset w/ Band pushdowns- lots Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 23, 2014 Author Share Posted April 23, 2014 Core/Hub PR Hub DL- Up to 52.5# (6.5 lb PR!)-Right hand was well controlled and solid lift. LH got up but not controlled decent... So huge PR either way. Hub DL x reps x L/R- 40# x 5/5, 6/6, 6/6, 6/4, 5/5, 4/4 Hub holds for time x 35# - 16/20, 16/18, 12/12 Reverse Hypers x 50 reps Some situps Big PR on the hub got me fired up. I was going to do some nails but my hands are just beat to hell so I'm going to wait until Saturday after wtd dips. Getting there. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 25, 2014 Author Share Posted April 25, 2014 4/25/14- NAIL WORK Warm up- Bw sq x 50 GHR situps x 20 Rotator cuff stretch and bands Back ext x 20 Bw squat x 50 All Nails were Double overhand style White x 1 Green x 1 Yellow x 1 Blue x 1 Red x F Blue x 2 Yellow x 2 Red x F (felt better this time, like I had a grip on it.) Red nail is a monster. I gave it a really good hit for about 10 seconds all out and I swear I felt like it wanted to start going but that was probably just positive thinking lol. Ended up doing 3 Blue nails in this workout so that's a volume PR. I think next week I'm going to go for a double white which in the Bag of Nails pamphlet says is harder than a blue. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 26, 2014 Author Share Posted April 26, 2014 4/26/14- Strict Press/Curls Savickas Press-up to 135# x 4 x 4 sets Drop sets- 125# x 5, 115# x 7, 105# x 8, 95# x 7.5, 85# x 12 (60 sec rest) BB Curls- Light weight x 20 x 6 sets DB Incline curls- Lw x 12-15 x 6 sets (2 sec pause reps) 1- arm preacher pause reps- 25# x 10-12 x 6 sets I'm sore as hell from doing nails yesterday so instead of wtd dips I did some Savickas strict presses. Felt good. Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 27, 2014 Author Share Posted April 27, 2014 4/27/14-Grip/Core (Week 4 of modded ed coan for RT), training max up 10#s Rolling Thunder up to 135# (90%) x 2 Speed sets- 110# (75%) x 3 x 5 sets (105 sec rest) Maxed out Grippers- 114# GHP 5* Pr LH/ RH x F- I estimate I'm between 115-120# LH and 110-114# RH GHP 4 (98#) x L/R- 6* Pr/4, 4/3, 4/3, 5/3, 6/3 - rep PR Silvis lvl 4 adjusted to max double each hand CoC # 1.5 strap holds x 5#- 23/17, 22/16, 18/16 RT x 75# (50%) alternating hand 10 second holds until I couldn't pick it up. Good pump. Fun times. GHR Situps x 100 Back ext (2 sec pause) x 100 I moved my RT training max up to 150# for the next 3 weeks and I'm going to see how it goes. PR left hand on the GHP 5 was awesome to get. I estimate I'm about 10#s stronger on my LH as far as grippers go. RT alternating holds was some serious pain. Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 28, 2014 Author Share Posted April 28, 2014 4/28/14-SQ/Accessory SSB atg- up to 170# x 5 x 5 (90 sec rest) GHR- 6 x 8 sets Db lat raise superset w/ Battle rope 10 second lat motion x 10 sets BB Shrug- 185# x 50 reps in one set Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 29, 2014 Author Share Posted April 29, 2014 4/29/14- Pullups/Arms Pullups (Bw 240#) x 120 reps neutral grip Chain tricep ext- 4 chains x 12-20 reps x 10 sets superset w/ Band pushdowns- 2 second pause reps x 10 sets Some wide grip pullups I looked on YT and found a way to make a homemade wrist-roller using an olympic bar with a single wrapped long heavy band looped through a plate/DB or KB. I feel like my wrists are a weak point so I'm going to add wrist roller work once every two weeks to start and see how it goes. My first session will be tomorrow. Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 3, 2014 Author Share Posted May 3, 2014 5/3/14-Dips/Nail PR wtd dips- up to 130# x 1 Drop sets- 120-BW by 10 # max reps no rest Bicep curl circuit- light weight just to get pump going Nail work- White x 1 Green x 1 Yellow x 3 Blue x 1 Double white x 1 (says harder than blue, felt easier than blue today however) Red Nail x STARTED!! PR!! Slight bend on the RED NAIL baby! got a good first hit on that bastard and started it enough to where I cant roll it on a flat surface... gave it another hit after resting but I was spent. Work in progress. Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 3, 2014 Share Posted May 3, 2014 Congrats on your PR with the red nail! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 4, 2014 Author Share Posted May 4, 2014 5/4/14- RT/Core (Week 5 of modded ed coan) Rolling Thunder up to 120# x 3 x 3 sets (80%) Speed sets- 100# x 3 x 3 (2 min rest) (65%) coc # 1.5 x strap holds x 5#- 6 max sets RT 10 second alternating holds x 75# (50%) until I couldn't pick it up anymore GHR situps x 100 reps GHR back raise (2 second pause reps) x 100 reps Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 5, 2014 Author Share Posted May 5, 2014 5/5/14-SQ/Accessory SSB ATG- Up to 220# x 3 Drop to 170# x 5 x 5 sets GHR- 10 x 5 sets BB Shrug- 190# x 10 x 10 sets (2 second pause reps) Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 6, 2014 Author Share Posted May 6, 2014 (edited) 5/6/14- Pullups/Tris Wtd pullups- 50# x 5 x 5 Bw pullups- 75 reps (multiple sets) Chain tricep ext x max reps x 10 sets superset w/ Band pushdowns x max pause reps x 10 sets Lat raise- 50 reps Chest is all healed up from dips on Saturday so I think tomorrow I'm going to try and finish that red nail I started.. or at least give it hell trying. Edited May 6, 2014 by Durrs Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 7, 2014 Author Share Posted May 7, 2014 5/7/14- Hub/Nails Hub DL reps x 45# x L/R- 3/2, 5/5, 7/7* Rep PR, 4/3, 4/4 Hub holds x 40# x L/R- 12/14, 9/8, 9/11 seconds Nail Work: Green x 1 Yellow x 2 Blue x 1 Red x Kinked some more. Maybe another 5-10 degrees. Might take a few more sessions to complete my first Red Nail lol. Yellow x 4 trying to get my form down more. Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 10, 2014 Author Share Posted May 10, 2014 5/10/14- (week 6 modded ed coan) Rolling Thunder up to 130#(85%) x 2 (felt easy) RT speed sets 105#(70%) x 3 x 3 (2 min rest) GHP 4(98#) CCS x L/R- 5/3, 7*PR/4, 6/3 GHP 5(114#) CCS X 2 LH* PR, RH x F Silvis Lvl 4 adjusted to max double RH CoC # 1.5 x strap holds w/5#- 27*PR/15, 22/19, 22/18 seconds CoC # 1 x GHP block set reps- 17/13 DO FGXtreme DL- up to 185# x 1- LOL! RT- 75# (50%)- alternating 10 second holds until Failure GHR situps x 100 GHR back ext x 100 (2 second pause reps) Great workout after a couple days off. My previous best gripper rep out was GHP #4 x 6 and GHP #5 x 1 block set reps and today I hit 7 x GHP #4 and 2 x GHP #5 CCS!! So at least my LH is coming along nicely. The Fat gripz extreme DL was a really humbling experience and I'm glad at least I know how weak I am at that and will fix it. 1 Quote Link to comment Share on other sites More sharing options...
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