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Joshw's Training Log


JoshW

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Haha, I thought you had found some miracle training methods :D

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I wish haha! You'd be the first person I'd tell if I did find out.

Never had a workout like it using the slingshot. My favourite tool by far, even better than grippers and my wrist developer!

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Going to start using grippers again, haven't really touched them since closing the #3 for the first time. Not going to take it as seriously as I dont want to over think it which was my problem last time.

My goals for the first part of 2015:

Wide set close my #3 instead of deep setting it

Reach level 10 on Crom spring wrist developer

Bench press 150kg in the next few weeks and bench 185kg by June.

Set my aims high this year. For the people who follow this log, hope you enjoy my progress this year!

Edited by JoshW
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If you get that increase in your bench in 6 months you are super human dude!

55kg in half a year. Dont think it has ever been done, ever :D

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Might seem mad but I really wanted to set a high goal with bench, but I will try my hardest to get there! Whatever my max is in June I will film it ;)

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Going to start using grippers again, haven't really touched them since closing the #3 for the first time. Not going to take it as seriously as I dont want to over think it which was my problem last time.

My goals for the first part of 2015:

Wide set close my #3 instead of deep setting it

Reach level 10 on Crom spring wrist developer

Bench press 150kg in the next few weeks and bench 185kg by June.

Set my aims high this year. For the people who follow this log, hope you enjoy my progress this year!

Very nice bench goal!!

I'm doing the same approach with the grippers, just getting some strong reps in with em and see where they go.

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Thanks david I want to see how my bending is after strengthening my upper body with bench!

Grippers arnt a main goal but occasionally squeezing them once a week as a sort of side project should stop the gripper obsession I had previously :D

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Bench press with slingshot:

100kg 5 reps

110kg 2 reps

120kg 2 reps

130kg 1 rep

140kg 1 rep

145kg 1 rep PB

150kg 1 rep 2 sets! PB

110kg 3 reps warm down

Double bodyweight bench, very happy! With slingshot though not RAW

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Fit in another bench session as I felt fresh today also did some Deadlifts and wrist developer work

100kg 3 reps

110kg 3 reps

120kg 3 reps

130kg 2 reps

140kg 1rep

Slingshot used.

Resting till next week maybe monday time I will bench again and see where I am at.

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Light gripper work

Block set work 20mm

HG200 lost count of reps

HG250 6 easy block reps

Attempts at 148lb GM..not really far off on this gripper

Wrist developer off hand work out

Warm up:

Up to level 13 Orange spring

Up to level 5 black spring

Working:

Crom spring level 7 x 1 rep

Just missed level 8

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10x10 volume chest day!

10 sets of 10 reps 100kg bench press.

10tonnes of volume lifted altogether if my maths is right ;)

Cannot feel my arms..triceps have given up!

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Still slingshoting? No regular bench?

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Most sets yes, want to see if there is much carryover to regular bench after a few sessions with it. It's given me more confidence with handling heavier weights and perfected my form :D

Most definitely do not want to become reliant on it, still relatively new to using it

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-2 degrees in my garage today! dealing with some bad tennis elbow in my left arm, never had it in that arm before..

Dumbbell cleans one handed 3" handle

20kg 5 reps 3 sets

25kg 5 reps 1 set

30kg 1 rep 2 sets

35kg 1 rep 1 set

Elbow hurt too much to continue..

think I could manage 40kg on a good day, literally cannot move my left arm without pain :(

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Elbow playing up again. But didn't do as well today due to lack of motivation and did too many reps on lighter weights

Bench press:

110kg 5 reps

120kg 3 reps

130kg 2 reps

140kg 1 rep

150kg 1 rep real grinder this one barely managed it..

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Started adding sledgehammer lifts into my routines:

Lever to head

2 sets of 10 reps 5lb sledge

5 sets of 3 reps 7.5lb sledge

1set sloppy 10lbs sledge to face awful form

Few sets of sledgehammer front lever singles with 7.5lbs at 32" along handle

Ulnar deviantion reps with the 7.5lb sledge but further up the handle (the one David mentioned)

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Sledgehammer program I created started today. Includes levers, front raises, wrist developer and 3" cleans. Every workout I increase the reps untill I get to ten on each weight/exercise then up the weight untill I get ten reps again.

7.5lbs face levers 5 reps 5 sets

7.5lbs 32" front raises 1 rep 5 sets

Wrist developer level 3 black spring 5 reps 5 sets

3" dumbel cleans 30kg 5 sets 5 reps

Awesome wrist workout!

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Also did some more volume.

For nearly 30mins straight I cleaned a 3" 30kg Dumbell one hand after the other with about 20seconds rest between sets.

Edited by JoshW
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Slowly getting better, took a year or so for my right elbow to be able to heal from tennis elbow and to handle the work load and I've only recently started making my left more equal so il just need to push it more and more but back off when it gets really bad.

Thanks for asking :D getting there though!

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Haven't benched in about a week but did 1 rep sets of paused sets at the bottom. Prepping my upper body for bending ;) yup. Got some steel lined up 7" squares to bend!

60kg x1rep

100kgx1 rep

110kgx1 rep

120kgx1 rep

130kg x1 rep

140kgx1 rep

Nice slow reps pauses at the bottom!

Few sets of seated on the floor strict shoulder presses 40kg till failure for a few sets

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Yeah don't power thru elbow pain. You won't gain strength and it'll hurt worse... Make sure you are hitting those extensors and doing Active Recovery/Contrast Baths/massage.. Whatever you can do. The pain won't go away if you ignore it and press on, unfortunately. Get yourself a powerball (hand gyro). I love mine and it works wonders for AR and also warmup/cool down pump.

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Currently I have been taking a hot bath after every session and that seems to have helped. Power ball seems like a good idea, I will look into buying one. On the plus side my elbow didn't hurt that much whilst benching :D

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