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Chalk, Nose Tork, And Steel


strongman1

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Throwing up alot of weight and going deep-Great Job! Keep up the great training it is motivating to us all... :)

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1/25/12 - WED

SQUAT

1 x 500 - belt, sleeves - PR with this narrow stance

Way to grind that one out!! Always like seeing vids of you guys in the garage.

Do you feel like the heavy shrugs are strengthening your upper back?

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  • 5 months later...

7/16/12 mon

bench / pullups

5 x 300 / 5 x 5

strict press / face pull

I need to resurrect my log. You won't see much deadlifting or heavy squatting for a while. Back issues persist. In the meantime, trying to drop some weight.

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There he is, booyah!

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I'm way excited to see this log back up and running! I noticed a lack of biceps and/or shrugs/neck in the above workout? <confused>?? hahaha

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Hey Mike, sorry I missed you over the 4th!

Matt, prepare yourself for to see at least one set of curls per week-

7/21/12 sat

pullups

3 x 8

one arm barbell row - holding end of bar

4 x 145

rev barbell curls

1 x 10 x 95

ghr + green band

3 x 8

power shrugs

8 x 675

6 x 765

30 x 495

doing these just so I feel something heavy every week, trying to compensate for no heavy deads/squats/yoke/farmers

ab wheel

3 x 12

sledge work

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7/23/12 mon

bench / cable row

3 x 315 / 4 x 8 x 230

8 x 265

strict press / cable face pull

2 x 8 x 135 / 2 x 8 x 140

benching differently these days. not because i want to, but because the old way was irritating my low back too much. i still arch, but not as much. i flatten out my low back first. no more "kick" or sinking the bar or anything else fun. just started doing normal bench last week, so this was the first time doing 315 in a long time, felt good.

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7/25/12 wed

"Jeff Jet" Deadlift (starting at top, off pins)

3 x 405

Ab Wheel

2 x 8

Rev Hyper

2 x 8 x light

First time deadlifting in months. I had stopped a while back when 135 would hurt my back. Anyway, I'm hoping the Jet deadlift allows me to do some type of deads, and not irritate my back. So far so good.

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Matt, I haven't been going to the chiro. I would say that the chiro stuff I've had done for my back a while ago has helped exactly 0%.

7/27/12 fri (out of town this weekend so moved my saturday workout to today)

Power Shrugs / GHR

8 x 765 / 3 x 8 x blue band

30 x 495

Pullups

10, 5

Farmers Hold

35s x 220

Ab Wheel / Face Pulls

2 x 15 / 2 x 12

Sorry to let you down, Matt, I skipped curls today. On the other hand, got some glute work done, but that was for Mike :wub:

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7/30/12 mon

Bench

3 x 275

2 x 305

1 x 325

1 x 350 - last PR was 341 paused at a meet, and probably 2 x 335 in the gym

10 x 275

Cable Row (strict)

2 x 8 x 230

2 x 8 x 250

Face Pull

2 x 15 x 110

DB Curls

3 x 8 x 40

Felt good to set a legit 1RM PR today.... it's been too long. I was really hoping I'd get this today, needed to break out of this training slump.

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8/1/12 wed

Jeff Jet Deadlift

2 x 3 x 435

1 x 5 x 385

Yoke

40' x 660

Felt good doing Yoke. Been a while. Ramping up slow on stuff like this.

Edited by strongman1
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I like the way your glutes fire on that bench! Congrats on PR.

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Thanks Mike. Oh, and I'm glad you glanced at my glutes.

8/4/12 - sat

Pullups

10, 8, 8

GHR

Tried putting the foot pads as high as they go. Harder this way, tension stays on at the top.

Shrugs

8 x 585

Ab Wheel

1 x 15

Farmers Hold

30s x 270

Prowler

2 x 80' x 180 - with turn

1 x 160' x 180 - with turn

Edited by strongman1
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8/6/12 - mon

Bench

1 x 5 x 280

1 x 4 x 285

2 x 3 x 295

2 x 8 x 245

1 x 10 x 245

Band Pull Aparts

Strict Cable Row

Going to try the Bill Gillespie bench program. This is just 4 weeks. I've seen other people do an 8 week routine.

http://www.sbcoachescollege.com/articles/TheSuperBenchPressProgram.html

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8/6/12 - mon

Bench

1 x 5 x 280

1 x 4 x 285

2 x 3 x 295

2 x 8 x 245

1 x 10 x 245

Band Pull Aparts

Strict Cable Row

Going to try the Bill Gillespie bench program. This is just 4 weeks. I've seen other people do an 8 week routine.

http://www.sbcoaches...essProgram.html

Kelly - good to see your back is doing better!

I'm just starting the Bill Gillespie program as well, this will be my second week. I think the one I'm doing is 7 weeks. It would be eight with a max out week.

Good luck!

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Thanks Collin!

Yea, we'll see how the bench routine goes, I'll be watching your log.

8/8/12 wed

Jeff Jet Deadlift

6 x 455 - put on straps and belt here

12 x 405

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8/12/12 - sun

GHR

3 x 8 x green band - high foot pad

Shrugs

8 x 765

4 x 815

Farmers Hold

15s x 310

to save my back, i've been picking this off bumpers and using 2 belts

Pullups

9

Ab Wheel

15

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8/13/12 - mon

Bench - gillespie wk 2

2 x 3 x 305

1 x 2 x 315

1 x 1 x 330

3 x 6 x 280

1 x 5 x 280

Strict Cable Row

3 x 8 x 250

2 x 7 x 270

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Epic shrug PR! Wish I could of seen it

I've never been so ashamed of a PR!

Colin where's your log? Is it here on grip?

Marunde Muscle. Sorry to hi-jack your log Kelly!

No problem. Jacking is permitted here.

8/16/12 - thurs

Jeff Jet Deadlift

1 x 405

1 x 455

1 x 475

13 x 415

Ab Wheel

2 x 15

Band Pull Apart

2 x 20

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