Durrs Posted December 30, 2014 Author Share Posted December 30, 2014 Bro, don't train when you're sick! Just rest lol. Stubborn No kiddin... I caught something beating me to the ground... Right after some light DLing I thought it was just my back being tight... Now it's full blown sucked the life outta me. Ill be resting for a while Almost everyone I know got the bug this year. Drinking protein shakes with banana, pb, and a lot of ice helped me keep some strength through this whole process. Good luck. Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 31, 2014 Author Share Posted December 31, 2014 12/31/14- Wtd 2" Vert rope pullup: 10# x 4, 4, 4, 2, 3, 4, 4, 4, 4, 4, 4, (2/2/2) 3 / 50r total 2" Vert rope pullup: Bw x 3, 2, 6, 5, 5, 5, 4, 4, 5, 5, (2/2/2)/ 50r total Bw pullups: 10 x 5 sets /50r total Between every pullup set I did one or two light shoulder exercises. DB Shrugs: 50#s x 10 x 3 sets. 85#'s x 10 x 7 sets IB3.0 db lat raise: 10#'s x 25 x 8 sets Pause rep arnold press: 20#'s x many reps/sets Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 3, 2015 Author Share Posted January 3, 2015 1/3/15- Press/Bending Big set: Cg pause bench: 205# x 5 x 8 sets/ 40r total Pause dip doubles fast up: 2 x 8 sets, add 1 chain 5th set Bending: Yellow x 1 Blue x 2 Red in singles x 1 Red in Doubles x 2 Big set 2: Z press: 95# x 8 105# x 8 115# x 8 125# x 6 135# x 5 145# x 4 Drop sets back down to 95# max reps 10 sec rests DB shrugs: 50#'s x 25 x 6 sets DB lat raise: 20#'s x 15 x 6 sets Maxing out every time I bend stopped working for me months ago so I figure if my max bend i ever completed is 175kg and the Red Nail is about 150kg then that's about 85% of my max and if i rep it out some more I'll build strength again. Quote Link to comment Share on other sites More sharing options...
Chez Posted January 3, 2015 Share Posted January 3, 2015 Like your log a lot dude. Lots of great work happening here. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 3, 2015 Author Share Posted January 3, 2015 Like your log a lot dude. Lots of great work happening here. Thanks my bro! I just got to keep testing and adjusting to get this grip training thing right. Training logs like yours and others on here have given me great ideas to keep progressing. Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 4, 2015 Author Share Posted January 4, 2015 1/4/15-Squat/Thickbar SSB atg: training max 310# 50%(155#) x 5 60%(185#) x 5 70%(215#) x 5 x 5 GHR: 10 sets GHR back raise: 10 sets Meadows Row: LH 110# x 15, 14, 11(re-grip) 15.- 44 r total RH 100# x 15, 11 (re-grip) 2 (re-grip) 2/15r total, 8 (re-grip) 4 (re-grip) 2/2 15r- 45 r total Drop to 75# x 23/20 Big set: Plate curls: 25# plate (sports authority very smooth) x 10/10, 10/10, 10/10, 10/10, 10/10 Fgx DB preacher curls: 50# x 3/3, 3/2.5, 3/3,// 35# x 8/7.5, 7/7 Fgx DB rows: 85# x 2/2, 2/2, 3/3, started failing after 1st so stopped. Had the IB3.0's set up for DB rows but could only pick up and pull once. So there's another noticeable difference between grips only .25" apart. Interesting. Also used 4 25#'s on the meadows rows b/c it makes it harder for some reason. Quote Link to comment Share on other sites More sharing options...
jvance Posted January 4, 2015 Share Posted January 4, 2015 1/4/15-Squat/Thickbar SSB atg: training max 310# 50%(155#) x 5 60%(185#) x 5 70%(215#) x 5 x 5 GHR: 10 sets GHR back raise: 10 sets Meadows Row: LH 110# x 15, 14, 11(re-grip) 15.- 44 r total RH 100# x 15, 11 (re-grip) 2 (re-grip) 2/15r total, 8 (re-grip) 4 (re-grip) 2/2 15r- 45 r total Drop to 75# x 23/20 Big set: Plate curls: 25# plate (sports authority very smooth) x 10/10, 10/10, 10/10, 10/10, 10/10 Fgx DB preacher curls: 50# x 3/3, 3/2.5, 3/3,// 35# x 8/7.5, 7/7 Fgx DB rows: 85# x 2/2, 2/2, 3/3, started failing after 1st so stopped. Had the IB3.0's set up for DB rows but could only pick up and pull once. So there's another noticeable difference between grips only .25" apart. Interesting. Also used 4 25#'s on the meadows rows b/c it makes it harder for some reason. good work on those plate curls, that's quite a bit of volume... those tendons will thicken up over time if you stick with them - just don't work em too heavy they can be dangerous 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 4, 2015 Author Share Posted January 4, 2015 1/4/15-Squat/Thickbar SSB atg: training max 310# 50%(155#) x 5 60%(185#) x 5 70%(215#) x 5 x 5 GHR: 10 sets GHR back raise: 10 sets Meadows Row: LH 110# x 15, 14, 11(re-grip) 15.- 44 r total RH 100# x 15, 11 (re-grip) 2 (re-grip) 2/15r total, 8 (re-grip) 4 (re-grip) 2/2 15r- 45 r total Drop to 75# x 23/20 Big set: Plate curls: 25# plate (sports authority very smooth) x 10/10, 10/10, 10/10, 10/10, 10/10 Fgx DB preacher curls: 50# x 3/3, 3/2.5, 3/3,// 35# x 8/7.5, 7/7 Fgx DB rows: 85# x 2/2, 2/2, 3/3, started failing after 1st so stopped. Had the IB3.0's set up for DB rows but could only pick up and pull once. So there's another noticeable difference between grips only .25" apart. Interesting. Also used 4 25#'s on the meadows rows b/c it makes it harder for some reason. good work on those plate curls, that's quite a bit of volume... those tendons will thicken up over time if you stick with them - just don't work em too heavy they can be dangerous Thx brotha. Yeah I'm def going to stick with 25# plate for awhile maybe thumb pinch a 2.5 on top in a month or so. Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 8, 2015 Author Share Posted January 8, 2015 1/7/15-Sq/Pullups Commercial gym. Squat atg pause reps: up to 245# x 2 x 8 sets ss/ Bw pullups: didn't have my notebook but I know I did over 100 total Cable pushdowns: 5 sets Upright rows: 5 sets Smith machine shrugs: 5 sets Quote Link to comment Share on other sites More sharing options...
MattM Posted January 10, 2015 Share Posted January 10, 2015 How do you like the Z presses? Any notable difference from standing strict pressing? Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 10, 2015 Author Share Posted January 10, 2015 (edited) I like them a lot. I've done 12 week programs with them before and added 10# to my standing strict press so they do have carryover in my experience. They are definitely harder than reg standing strict press as well. Edited January 10, 2015 by Durrs 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 10, 2015 Author Share Posted January 10, 2015 (edited) 1/10/15- Press/Grippers Big set: Spoto Press long pauses: 135# x 5, 185# x 5, 205# x 5, 225# x 5, 245# x 5, 265# x 3, 275# x 1, 135# x 10 Dips: bw some paused x lots Grippers: ccs/clicker supersets 130# GHP 6 x ccs x F/F cheat shut and hold both ghp 4 clickers x max 124# coc 2.5 x ccs x 1/F Off hand is close though ghp 4 clickers x max 120# atomz gripz x 1/1 ghp 4 clickers x max 114# ghp 5 x ccs x 1/1 ghp 4 clickers x max 111# SM x ccs x 1/F filed 1.5 clickers x max 109# coc 2 x ccs x 2/2 filed 1.5 clickers x max Super set: Z press: 130# x 5 x 6 sets db lat raise: 20#'s x 15 x 6 sets Still can't hit that ghp 6 w/ccs. I think I did too much thickbar last week and my grippers just aren't getting better. My forearms were still sore from last Sundays session so I know i wasn't 100%. Oh well it was still fun. Edited January 10, 2015 by Durrs Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted January 10, 2015 Share Posted January 10, 2015 God damn you're strong on grippers. You can probably close a weaker elite from MMS if you trained that style 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 10, 2015 Author Share Posted January 10, 2015 God damn you're strong on grippers. You can probably close a weaker elite from MMS if you trained that style Thanks man. Not there yet though! I saw you smashing a 2.5 as well recently in your training log. We both got a long way to go. As for the MMS I don't know what my problem is I can't get a set the same way I can jamming it into my hand. I'm actually a right handed person with a stronger left handed grip so I'm already awkward lol. When I try setting w/ my right hand it's so uncoordinated that I just hate it. I figure when I can ccs and #3 I'll then be able to MM0. Until then! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 10, 2015 Share Posted January 10, 2015 Just do what Sean Dockery did and only bother with TNS because of his issues with setting. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 11, 2015 Author Share Posted January 11, 2015 Just do what Sean Dockery did and only bother with TNS because of his issues with setting. True table no set is no joke! I did my filed 1.5 today tns during warmups i think thats the heaviest i've tried. I'll give it a test on my next session. 1 Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted January 11, 2015 Share Posted January 11, 2015 You can also do some choker work with heavy grippers since you dont care about setting strength. I wonder how heavy you can go! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 11, 2015 Author Share Posted January 11, 2015 1/11/15-Squats/Thickbar SSB atg pause reps: training max 310# 50%(155#) x 5 60%(185#) x 4 x 2 sets 70%(215#) x 3 x 2 sets 80%(250#) x 2 x 5 sets In between every Squat set: Pause back ext, pause sit-ups off GHR, and GHR x 3r ea/ 10 sets. Also warmed up between every 2nd sq set on RT. Rolling Thunder timed holds: LH x 125# x 30 seconds! PR!, 15 sec, RH x 110# x 28 seconds PR, 23. Burn out set: LH 125# x 11 reps. RH 110# x 14 reps Preacher plate curls elbow off pad: 25# plate x 10/10 x 5 sets Band pushdown: monstermini band x 20 x 5 sets Back to SSB atg pause squats: 55%(170#) x 3 65%(200#) x 3 75%(235#) x 3 x 4 sets Fgx db preacher curls elbow off pad: 50# x 5/5 rep PR, 4/4, 4/4, 4/4, 4/4 Band pushdown: monstermini band x 20 x 5 sets Meadows rows finisher: 100# x 10/9 (one re-grip each hand) Smoked. I've been working on that 30 second RT hold mark for a long time. Now I will move up in weight next session. Good workout, made up for yesterdays big time. 2 Quote Link to comment Share on other sites More sharing options...
jvance Posted January 11, 2015 Share Posted January 11, 2015 Nice work goin on! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 11, 2015 Author Share Posted January 11, 2015 Thanks brotha! I think I'll do a 5# jump next RT hold session and work back up to 30 seconds. Hopefully I can keep the progress coming and test max again soon. Quote Link to comment Share on other sites More sharing options...
MattM Posted January 12, 2015 Share Posted January 12, 2015 I've been doing SSB Squats too. It has reduced the amount of upper back cuts I get from the bar! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 13, 2015 Author Share Posted January 13, 2015 I've been doing SSB Squats too. It has reduced the amount of upper back cuts I get from the bar! Yeah regular bar squatting is great but it really took a toll on my shoulders and elbows after awhile. It took awhile to get used to but I can't go back now. Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 15, 2015 Author Share Posted January 15, 2015 1/14/15-Squats/Pull-ups SSB atg pause reps: Max 310# 50%(155#) x 4 60%(185#) x 4 70%(215#) x 3 x 2 sets 75%(235#) x 3 x 6 sets GHR: Triples every 2nd squat set Wtd 2" Vert Rope Pullups: 15# x 4, 5, 5, 4, 5, 4, 4, 5, 5, 5, 4/ 50r total BW 2" Vert Rope Pullups: 5, 7, 5, 6, 7, 7, 5, 5, 3/ 50r total Back to SSB atg pause reps: 55%(170#) x 3 65%(200#) x 3 75%(235#) x 2 x 4 sets Bw pullups: 10 x 5 sets IB3.0 shrugs: 35#'s x lots 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 17, 2015 Author Share Posted January 17, 2015 1/17/15-Bench/Bending/Accessory Regular Bench Press: up to 315# x 1 (comfortable max had maybe 10# left in me) Drops 300# x 1 225# x 9, 8 Contrast bp 265# x 1 225# x 4 250# x 2 225# x 6 265# x 1 225# x 2 Bending: Ylw x 1 Blue x 1 Red in singles x 2 (first one was really fast, 2nd took 30-45 sec) Red in doubles x 1 superset: BB Shrug w/wraps: 225# x 20 x 5 sets DB lat raise: 20#'s x 20 x 5 sets Back to Bending: Red in singles x good wobble then fail, wrapped in doubles and finished. I wanted to get an idea of where I am for just regular bar no pause or close grip bench press after not doing it for so long. I think I will get back into it. I have a great program ready to go if I can get into the mid 300's again. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 18, 2015 Author Share Posted January 18, 2015 1/18/15-Squat/Curls/Light tricep SSB atg pause reps: 50%(155#) x 5 60%(185#) x 4 x 2 sets 70%(215#) x 3 x 2 sets 80%(250#) x 3 x 5 sets Superset w/ GHR pause back ext, GHR pause situps, bw GHR x 3's for all x 10 sets 30 minutes of curl/light tricep exercise very little rests. Zottman curls Band pushdowns for max reps Heavy DB preacher curls Band pushdowns pause reps Standing bb curls One arm db tricep kickbacks Seated db culs db tricep kickbacks Back to SSB atg pause reps: 50%(155#) x 5 60%(185#) x 5 70%(215#) x 5 x 5 sets No fat gripz today. I need a break from grip stuff. Highlight of the curls was 50# preacher for almost 7 reps. I did some light triceps today after heavy bench yesterday cause it got some blood back into the area and hopefully helps with recovery. Something new I'm trying out we'll see if it works. Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.