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Tank @ Bensonhurst Barbell Club


Tank Andrade

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I figure it's time to start a log on here.

current schedule:

sun- Overhead / pinch 1

mon- deadlift / thickbar / volume bending

tues- off / cardio

wed- bench / pinch 2

thurs- squats / grippers

fri- off

sat- feats /heavy bending

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8/21/14 thurs

box squats

45x10

135x5

185x5

225x5

275x5

315x5

sandbag bearhug squats

3x150x10

grippers

r l

70x5 58x5

85x3 70x3

113x1 96xM

113xM 96xM

111x1 93x1

vulcan set practice

4x LV13 x 2

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Good to see you starting a log, Chris! How are your elbows holding up with that kind of routine?

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Thanks Anthony. never had any elbow problems luckily. I change up my style of bending every volume day, i think thats key

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8-22-14 fri

normally an off day but this is august of arms

poundstone 100 rep challenge

45 x 50,30,20

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8-23-14 sat

KB tri extensions

40 x 10

50 x 10

60 x 10

60 x 10

R-ring DL

95 x 1

140 x 1

185 x 1

210 x 1

235 x 1

245 x R

DO bending (single fbbc suede)

spiral 60 D

60D

yellow

fbbc 1/4"

1/4 G5 bolt PR

rear sledge levers

6 x 3 x 3

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Awesome to see a log from you.

What kind of goals are you working toward?

Is all the bending going to be DO?

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Thanks man. Top goals right now involve bending and blobs. Red nail is my main goal at the moment. Most heavy bending will be DO, but i like to mix up styles on my volume day

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8-24-14 sun

circus bell blob hand to hand

50 x 5 20.8 x 10

80 x 5 23.8 x 10

117 x 1 26.8 x 7

117 x R 29.6 x 3

117 x R

DB shrugs IM hub

60 x 3 x 3 30 x 1

35 x 1

40 x 1

45 x M

reverse curls KB flips

65 x 10 x 3 50 x 3 x 3

TTK

10 x 10

12.5 x 10

15 x 10

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Feeling beat up so took an extra rest day

8-27-14 wed

KB tri ext

40 x 10

50 x 10

60 x 10

60 x 10

KB bottom up clean & press

40 x 5

50 x 5

60 x 4

Blob DL

23.6 x 3

26.6 x 2

29.8 x 1

34 x 1

34.6 hex x 1

37 x M x 2

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Nice log ill be dropping in from time to time. Blobs and bending is a rare combo of goals. To be honest I think it'll take your overall hand strength to a high level, in terms of toughness and strength.

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8-28-14 thurs

KB swings

40 x 20

60 x 15

60 x 15

60 x 15

60 x 15

Grippers

worked up to :

115/95 singles

108/89 doubles

106/86 triples

scale weight hammer curls

30 x 10 x 3

in between sets hit some baby inch attempts

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8-30-14 sat

one hand DL

95 x 3

135 x 3

155 x 2

185 x 1

185 x 1

185 x 1

alt db curls

35 x 10 x 3

DO bending

60d x 2

blue

DH 8mm x 6"

FBBC 1/4" square PR

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9-1-14 mon

axle clean & press

115 x 5

135 x 5

155 x 3

175 x 2

DH wrist developer

lv 1 x 2

lv 2 x 2

lv 3 x 1

lv 1 x 5

nose levers

6 x 3

8 x 2

10 x 1

10 x 1

10 x 1

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9-3-14 wed

Bench

45 x 10

95 x 10

135 x 10

185 x 5

225 x 5

275 x 3

db flys

35 x 10 x 3

pinch medley

30lb blob

35lb blob

30lb hex block

35lb hex block

37.5lb hex block

2-30lb scale wieghts

25lb kb

35lb db

ran thru 5 times. 37.5lb block was PR left and right

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9-4-14 thurs

goblet squats

70 x 10

117 x 10

134 x 10

172 x 5

172 x 5

172 x 5

grippers

worked up to:

115/96 singles

108/89 doubles

96/85 triples

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9-6-14 sat

sledge rotations

8 x 10 x 3

DO bending

sp. 60d

60d

G5 @ 366

19/64@380 PR

5/16hrs @ 385 PR

5/16 G2 just wobbled it. totaly spent

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9-7-14 sun

circus bell

50 x 5

60 x 5

80 x 5

105 x 3

DB cleans

60 x 5 x 3

pinch medley

15 items. hit a pr of 4x10's and 2x25's+5lb

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9-10-14 wed

DB bench

35 x 15

60 x 10 x 4

pullups

BW (237) x 3 x 5

Grippers

Cocentrating on holds 5 x 5 @ 65% 1rm

speed reps

3 x 3

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9-11-14 thurs

DO bending (IMPs)

1/4" x 7" x 4

1/4" x 6 x 3

9/32 x 6" x 2

sledge rotations

8 x 10 x 3

extensor work with bands

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9-13-14sat

ez bar curls

65 x 10 x 4

ss with

ez bar tri ext

65 x 10 x 4

DO bending

sp 60d

blue

19/64@370

G5@400 kink

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9-14-14 sun

plate press

2 x 25 x 10

2 x 35 x 10

2x 45 x 10 x 3

kb bot up press + blob dl

30kb +20b x 10

40kb +25b x 7

50kb +30b x 5

blob by face

22.5 x 10sec

25 x 10 sec

27.5 x 10

30 x miss

blob50 drags

lr x 4

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