Durrs Posted July 4, 2015 Author Share Posted July 4, 2015 7/4/15-Press/Shrugs Pause bp: up to 265# x 3 x 5 sets Strict press: 5/3/1- 75,85,95% 140# x 5 155# x 3 175# x 1- prescribed Pause bp: 245# x 4 x 4 sets BB shrugs w/straps: 275# x 20-25r x sets until 275 reps total ss DB lat raise: 15#'s x 20 x 10 sets bb shrug: 225# x 50r 135# x 100r 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 5, 2015 Author Share Posted July 5, 2015 (edited) 7/5/15-Thickbar/speed squats Ssb dynamic work: Squats were done throughout workout Dead squat 8th pin (1" above atg)- (50%)135# x 2 x 5 sets add 44# chain x 2 x 5 sets Box squat: 135# +44# chains x 2 x 6 sets Wtd 2" rope pullups: 50# x 7(wgt/rep pr), 3/2, 4/1, 3/2, 3/2, 3/1/1- 32 r/total- hands started to hurt (mental weakness id'd) 25# x 5 x 4 sets Fgx tricep bar hammer curls: 75# x 10-15r x 7 sets ss Ez bar paused tricep ext: 45# x 15 x 7 sets Blob work: Drags, iso's, 2 hand picks then drop 1 hand and hold ( getting better) Sledge work: Various angles just getting a burn going x lots 3RM side lever x 2 sets Fgx tricep bar hammer curl drop set: 75# x 10 55# x 10 35# x 10 35## 1/2 curls x 10 At this point I was pretty smoked and called it. I started uploading my rope pull up Pr but it was sideways for some reason so I went and did it again. Thanks for checking it out. 2" Rope pullup 50# x 6 almost 7 https://youtu.be/wkC7JWTVy0o Edited July 5, 2015 by Durrs 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 8, 2015 Author Share Posted July 8, 2015 7/8/15-Press/Pull/Squat Pre workout nutrition was on point today so I had a lot in me. Big set: GHR- bw x 5 x 5 sets SU- bw x 5 x 5 sets BX- bw x 10 x 5 sets Pause Bp: 175# x 5 210# x 5 245# x 4 265# x 3 x 2 sets 280# x 2 x 2 sets 265# x 3 x 2 sets 245# x 4 210# x 6 175# x 8 ss/ Meadows Rows: LH/RH: up to 5rm ea x as many bench sets until 2nd 265# set then drop sets Ssb atg: 250# x 2 x 4 sets 270# x 2 x 4 sets 290# x 1 x 8 sets 1 minute rests felt strong 270# x 2 x 2 sets 250# x 2 x 2 sets 170# x double pause x 4 x 2 sets DO axle shrugs: 115# x 20 x 10 sets Wtd 2" fat bar pullups: bw+ 45# x 5 x 6 sets bw+ 35# x 5 x 2 sets bw+ 25# x 5 x 2 sets bw x 5 x 2 sets Plate curls: 10# plate x 20r each arm up to 120r/total each. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 12, 2015 Author Share Posted July 12, 2015 7/11/15-Press/Accessory Ghr bx + band x 10 x 10 sets Su off ghr: 5 x 7 sets Pause Bench: 245# x 3 x 2 sets 280# x 3 x 5 sets Strict press: 5/5/5, 65,75,85% 125# x 5 145# x 5 160# x 10 BB shrugs: 135# x 50 x 6 sets ss Db lat raise: 10#'s x 25 x 6 sets Light arm work no fat grips: 20# EZ bar x 100 skulls/50 curls x 3 sets 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted July 12, 2015 Share Posted July 12, 2015 Rock solid on the pressing man 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 12, 2015 Author Share Posted July 12, 2015 Rock solid on the pressing man Thanks man. Trying to catch up to you! Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 12, 2015 Author Share Posted July 12, 2015 7/12/15-Speed work/Medium rep arms Ssb atg pause reps: 135# + 44# chain x 2 x 12 sets Pullups: bw x 2 x 25 sets as explosive as possible. Some done off 2" rope. Ez bar curls:15-20 rep range x 12 sets ss Tricep bar skulls:20-25 rep range x 12 sets Super pumped after arm work measured 19.2". 1/10th inch gain since last measurement. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 13, 2015 Author Share Posted July 13, 2015 7/13/15- extra workout Slow and sore in the chest and arms today so I hit light speed work to get blood going Speed Bp: 135# + 44# chain x 2 x 12 sets 225# pause reps x some Db lat raise: 10#'s x 20 x 5 sets Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 15, 2015 Author Share Posted July 15, 2015 7/15/15-Press/Pull Ghr x 5 x 5 ghr s/u x 5 x 7 sets ghr bx + band x 10 x 7 sets Pause Bp: 245# x 3 x 2 sets 280# x 2 x 2 sets 265# x 3 then drop sets DO axle dl: 300# x 1 x 10 sets 45-60 sec rests 275# x 2 x 5 sets 30 second rests 2" fat bar pullups: Bw x 100r/total first 50 in sets of 10 Fgx Ez bar decline skulls SS Standing curls: 40# ez bar x 15-20 rep range x 13 sets Felt good today but I've been hitting thickbar hard for the last 8 weeks or so and I can feel that I wouldn't of been able to pull a rep PR with 300# if I had tried so I think what I'm going to do is do 2 more heavy thickbar sessions (no axle though) in the next two weeks then continue regular lifting with no grip stuff at all for the following 2 weeks and then rep test on the axle with 300#. Sounds like a plan. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 19, 2015 Author Share Posted July 19, 2015 7/18/15-Press/Accessory GHR situps: bw x 5 x 10 sets GHR bx: bw x 10 x 10 sets Pause Bp: 245# x 3 x 2 sets 280# x 3 x 6 sets drop sets Strict press: 3/3/3, 70,80,90% 135# x 3 150# x 3 170# x 8 BB shrugs w/straps: 135# x 50 225# x 50/ got there in a couple sets 315# x 100/ in 4-5 sets i think 225# x 50/ same 135# x 50 Lat raise: 10# plates x 25 x 8 sets 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 19, 2015 Author Share Posted July 19, 2015 7/19/15-Thickbar/Squat Ssb atg pause: 170# x 2 x 12 sets add 44# of chain x 1 x 6 sets Wtd 2" rope pullups: bw + 50# x 8*, then 5 x 4 sets, 3r bw + 35# x 5 x 3 sets bw + 25# x 5 x 2 sets bw x 7 Blob work: Highlight was getting air on one of my drags and holding for a solid 2 seconds after a 2 hand pickup then drop one hand. Sledge work: High rep for blood mvmnt Fgx Tricep bar superset: Hammer curls: 20-25 rr x 8 sets Decline skulls: 20-25 rr x 8 sets I haven't done grippers for over 7 weeks because I injured my strong hand in such a way that I get sharp pain in my middle knuckle when I take even a coc trainer from parallel to close. I tested today and it still hurts so grippers are out for the foreseeable future. The good news is nothing else hurts besides grippers so I'm just going to concentrate on thickbar like i have been, maybe run a RT program soon and just continue to get my full body stronger so when i come back it will be easy to re-gain losses. Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 20, 2015 Author Share Posted July 20, 2015 7/20/15-Press/Accessory Pause Bp: 280# x 2 x 3 sets 300# x 2 x 2 280# x 3 x 2 sets -Still a little soreness when i started but it went away and sets got progressively easier. Nothing to Failure. Db lat raise: 10#'s x 15 x 6 sets 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 22, 2015 Author Share Posted July 22, 2015 7/22/15-Press/Squat Warmup: ghr x 5 x 7 sets ghr bx + band x 5 x 7 sets ghr situps x 5 x 7 sets Pause Bp: 245# x 3 x 2 sets 280# x 3 x 7 sets Drop sets ss Meadows Rows: 5-15 rep range x 10 sets SSB atg: 260# x 2 280# x 2 300# x 2 310# x 2 x 2 sets 300# x 2 280# x 2 x 5 sets 60 sec rests 290# x 1 x 4 sets 60 sec rests Drop set doubles ss 2" fat bar weighted pullups: 45# x 5 x 10 sets Drop sets DO axle shrugs: 205# x 100r/total ss Plate curls: Big rubber 10# plate x 100r/total ea Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 25, 2015 Author Share Posted July 25, 2015 7/25/15-Press/Accessory Warmup: Ghr situp: bw x 5 x 10 sets Ghr bx: bw + band x 10 x 10 sets Pause bench: up to 265# x 4 x 5 sets- easy Strict Press: 5/3/1 75,85,95% 145# x 5 160# x 3 180# x 7- slowly comin back on this lift BB shrugs w/straps: 135# x 50 225# x 50 325# x 100 in sets of 20r 225# x 50- 20/20/10 135# x 100 in 50r x 2 Seated lat raise: 10# plates x 20-30r x lots Light arms: db skulls ss db curls- 10# db's x 100/60 x 3 sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 26, 2015 Author Share Posted July 26, 2015 7/26/15 Fgx tricep bar hammer curls ss Fgx tricep bar skulls: 40# x 15-30 rep range x 1 hour only stopped to go from standing curls to flat bench skulls. Was actually a pretty hard workout lol Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 27, 2015 Author Share Posted July 27, 2015 (edited) 7/27/15-Press/Sq Pause bp: 280# x 3 x 2 sets 300# x 2 x 2 sets Drops sets ssb atg speed squats 180# x 2 x 6 sets Db lat raise: 10#'s x some Edited July 27, 2015 by Durrs Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 28, 2015 Author Share Posted July 28, 2015 (edited) Training pays off! My first run in with these wings I only got 5 down and bitched out so I started taking a tablespoon of ghost pepper extract a day for a month and crushed it! Haha! https://www.facebook.com/KickinWings/photos/a.622540177805743.1073741828.172456812814084/929709080422183/?type=1&theater Edited July 28, 2015 by Durrs Quote Link to comment Share on other sites More sharing options...
MattM Posted July 28, 2015 Share Posted July 28, 2015 Hitting 7 reps on the "1" day on military press, hells yeah! Bet you had quite the arm pump from this last workout too! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 28, 2015 Author Share Posted July 28, 2015 Thx bro! Yeah I'm pretty sore from that one Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 28, 2015 Share Posted July 28, 2015 Do you live in Alberta? Noticed the blue and orange behind you as well as the Gretzky jersey. Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 28, 2015 Author Share Posted July 28, 2015 (edited) No that's the Denver broncos colors as well. Not sure about the Gretzky jersey I think they just match Denver colors. Edited July 28, 2015 by Durrs 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 29, 2015 Author Share Posted July 29, 2015 7/29/15-Press/Squat Warm up: Ghr: bw x 5 9 sets Ghr bx: bw + band x 10 x 9 sets Ghr su: bw x 5 x 9 sets Pause Bp: 280# x 3 x 2 sets 300# x 2 x 2 sets 280# x 3 x 2 sets Drop sets Ssb atg some paused: 280# x 2 x 4 sets 260# x 2 x 4 sets 230# x 2 x 4 sets 170# x double pause x 6 BB shrugs w/straps: 225# x 225 reps total Lat raise: 10# plates x 25 x 5 sets Light arms: skulls ss standing curls: 10# db's x 100/60 x 3 sets 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted August 1, 2015 Author Share Posted August 1, 2015 8/1/15-Press/Accessory Warmup: Ghr bx: bw + band x 10 x 7 sets Ghr su: bw x 5 x 7 sets Pause Bp: 250# x 3 x 2 sets 270# x 3 x 5 sets Drop sets Strict press: 5/5/5 65,75,85% 125# x 5 145# x 5 165# x 5- prescribed BB shrugs w/straps: 135# x 50 225# x 50 335# x 100 in sets of 10-15r 225# x 50- 20/20/10 135# x 50 Triangle bar pullups w/straps: 13, 17, then sets of 10 to 150r/total Lat raise: 10# plates x 25 x 8 sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted August 2, 2015 Author Share Posted August 2, 2015 8/2/15-speed squat/medium rr arms Big set: Ssb tag speed squat: 130# + 44# chain x 2 x 15 sets Tricep bar skulls: 65# x 15 x 15 sets Ez bar curls: 45# x 15 x 15 sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted August 4, 2015 Author Share Posted August 4, 2015 (edited) 8/4/15-Fatgrip Arms: Superset- Fgx Tricep bar hammer curls/Skulls: 20-25rep range each x 30 minutes non stop Picked this bar up a couple weeks ago and threw some grips on it and have had the best arm workouts i've ever had. Highly recommend picking one up. Edited August 4, 2015 by Durrs 1 Quote Link to comment Share on other sites More sharing options...
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