JoshW Posted January 7, 2015 Author Share Posted January 7, 2015 Oh sorry forgot to add, used slingshot today! That's how 1 Quote Link to comment Share on other sites More sharing options...
PeterSweden Posted January 7, 2015 Share Posted January 7, 2015 Haha, I thought you had found some miracle training methods 1 Quote Link to comment Share on other sites More sharing options...
JoshW Posted January 7, 2015 Author Share Posted January 7, 2015 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! 1 Quote Link to comment Share on other sites More sharing options...
JoshW Posted January 11, 2015 Author Share Posted January 11, 2015 (edited) 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 January 11, 2015 by JoshW 2 Quote Link to comment Share on other sites More sharing options...
PeterSweden Posted January 11, 2015 Share Posted January 11, 2015 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 Quote Link to comment Share on other sites More sharing options...
JoshW Posted January 11, 2015 Author Share Posted January 11, 2015 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 Quote Link to comment Share on other sites More sharing options...
PeterSweden Posted January 11, 2015 Share Posted January 11, 2015 Okok Quote Link to comment Share on other sites More sharing options...
David Mitti Posted January 11, 2015 Share Posted January 11, 2015 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. 1 Quote Link to comment Share on other sites More sharing options...
JoshW Posted January 11, 2015 Author Share Posted January 11, 2015 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 Quote Link to comment Share on other sites More sharing options...
JoshW Posted January 12, 2015 Author Share Posted January 12, 2015 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 2 Quote Link to comment Share on other sites More sharing options...
JoshW Posted January 14, 2015 Author Share Posted January 14, 2015 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. Quote Link to comment Share on other sites More sharing options...
JoshW Posted January 15, 2015 Author Share Posted January 15, 2015 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 Quote Link to comment Share on other sites More sharing options...
JoshW Posted January 16, 2015 Author Share Posted January 16, 2015 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! 1 Quote Link to comment Share on other sites More sharing options...
PeterSweden Posted January 16, 2015 Share Posted January 16, 2015 Still slingshoting? No regular bench? Quote Link to comment Share on other sites More sharing options...
JoshW Posted January 16, 2015 Author Share Posted January 16, 2015 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 Most definitely do not want to become reliant on it, still relatively new to using it Quote Link to comment Share on other sites More sharing options...
JoshW Posted January 19, 2015 Author Share Posted January 19, 2015 -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 Quote Link to comment Share on other sites More sharing options...
JoshW Posted January 20, 2015 Author Share Posted January 20, 2015 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.. 1 Quote Link to comment Share on other sites More sharing options...
JoshW Posted January 21, 2015 Author Share Posted January 21, 2015 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) 1 Quote Link to comment Share on other sites More sharing options...
JoshW Posted January 26, 2015 Author Share Posted January 26, 2015 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! 1 Quote Link to comment Share on other sites More sharing options...
JoshW Posted January 26, 2015 Author Share Posted January 26, 2015 (edited) 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 January 26, 2015 by JoshW 1 Quote Link to comment Share on other sites More sharing options...
jvance Posted January 27, 2015 Share Posted January 27, 2015 How's the elbow? Quote Link to comment Share on other sites More sharing options...
JoshW Posted January 27, 2015 Author Share Posted January 27, 2015 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 getting there though! Quote Link to comment Share on other sites More sharing options...
JoshW Posted January 27, 2015 Author Share Posted January 27, 2015 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 Quote Link to comment Share on other sites More sharing options...
jvance Posted January 27, 2015 Share Posted January 27, 2015 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. Quote Link to comment Share on other sites More sharing options...
JoshW Posted January 28, 2015 Author Share Posted January 28, 2015 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 Quote Link to comment Share on other sites More sharing options...
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