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Rob's Training


Rob McMurren

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I decided to start a log on here. I'm 41, 6'4" 260, been training for 20 plus years but have been only training grip and bending for about 5 years. I haven't been able to squat since January due to arthritis issues in my knees. I train 3-5 times per week depending on recovery, work and family responsibilities. I try to hit a least one session of axle, dips, log press, prowler, grippers and bending in per week not all on the same day though. . My current goals are 405 on the axle and closing a #3.

Monday June 16

Axle

275 x 3 x3

315 x 3 singles

365 5 singles

Dips 50 reps in 6 sets done between axle sets

Wednesday June 18

Axle rack pulls

275x3, 315x3, 365 x1, 405 miss

pinching 2 45s 3-4 singles with the left none with the right

(first time ive been able to do this in a year)

plate curls

25lbs x 2 x 10

Thursday june 19

Prowler

90lbs x 12 sprints about 30 yards each

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... I'm 41, 6'4" 260, ...

Apparently we are twins. ;)

Good to see this log started. I look forward to following someone of similar stats. Best wishes.

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Friday june 20

Grippers and bending

I have found that this combo has been the best fit for my gripper training. The family was out and football is on (in Canada anyway)

Grippers

COC 1 x 10 per hand

CoC 1.5 x 5 per hand

COC 2 x 3 per hand

COC 2.5 x 1 per hand

GHP6 x 2 singles per hand

GHP7 (rated 150) x 1 with the right (first time I've closed this)

Tetting GM (not rated) x 1 with the right (first I've closed this) This gripper feels harder than my GHP 7

Bending

2 x 60Ds in IMPs

3 x grade 5 bolts in IMPS

5 x 5/16 steel lengths ranged from 6-7.5 inches In leathers

Really happy with this session

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Tuesday June 24

Axle

275 x 12

315 x 5

365 x 1

375 x 1

Dips x 50 over 5 sets

IM hub

worked up to 50lbs per hand

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June 27

Log Press

5/10/10/9/3

I have no idea what it weighs, but it is a 7 foot length of telephone pole. There are no handles, its as much about balance as it is pressing power. Figure it weighs around 135 dry and a little heavier when its wet

Prowler

12 trips with 90 lbs

Played around with some grippers, nothing serious

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June 29

Went to the beach and lifted some rocks.

June 30

10 rips with the prowler, one set of log press x 10

Pretty sore from the rocks the day before

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July 4

1 arm axle deads

135 x 5

155x 3

175 x 1

185 x 1

missed 195

IM hubs worked up to 52.5 with each hand

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July 5

Supposed to be an off day but I had a lift anyway. Dragged it out over a couple hours, in between sets I set up the grill and got some meat smoking.

I did log press and some cleans on my plate loaded inch replica. Also did some block work with the rocks I have out front.

Log Press did a bunch of sets, as many as I can before I lose balance(no handles)

1/3/5/6/11/12/8

Replica inch cleans all singles

80/100/120, the 120 was with the left only

I also did a couple deads with 140 with each hand

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Sunday

12 trips with the prowler

Monday

Axle and dips

315 x 5 singles

Dips 50 reps in 5 sets

IM hub

50 x 1 left

55 x 1 right

'

I was able to plate curl the 35's for a single. First time i've done this

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July 9

Log press 3 x 5. lot of rain yesterday so it was waterlogged and a little heavier than usual

Rolled 2 frying pans, they both were ugly

Bending

2 x 5/16 x 7"

1 x 5/16 hex. x 7".

Prowler 10 trips x 40yards

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  • 2 weeks later...

Sunday July 20

My first day training after a ten day layoff for our family vacation.

Axle

225 x 3 x 3

275 x 3 sets of 3

315 x 2 sets of 2

335 x 1

355 x 1

365 x 1

375 x 1

385 miss

Dips 5 sets of ten

IM Hub worked up to 50lbs per hand

Prowler

15 trips x 30 yards with 90 lbs

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Tuesday July 22

Log Press

50 reps (6/8/8/6/7/5/5/5)

In between log sets I did some suitcase walks with my loadable inch

Used 120lbs x 4 walks of 20 feet. I alternated hands between log sets

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Friday July 25

one of those days where I should have just drank beer and skipped the lift. Felt off the whole time

One arm axle worked up to 190 x 1 per arm

grippers closed the GHP 6 with the right, left was not even close

Bent some steel, and tore a couple phonebooks

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Sunday July 27

Prowler 16 trips of 40 yards with 90 lbs

Tuesday July 29

Single arm axle

Did these more to test some different thumb positions and to work on balance. Didn't go over 175

Axle deads

225 x 3 x 3

275 x 3 x 3

315 x 1

365 x 1

405 miss

405 miss

405 x 1 (did this with an alternate grip, to make sure I could still pull 405)

Dips 5 sets of ten between axle sets

Axle holds

315 x 3 sets of 20 seconds each

Axle shrugs

225 x 3 sets of 10

Plate pinches

25s for holds of about 30 seconds per hand

35's

45's only did this with the left

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Friday Aug 1

Prowler

10 40s with 90 lbs

log press

1/7/8/1 I was having trouble keeping the log balanced so I shut it down

Tuesday August 5

1 arm axle

135 x 3 x 3

185 x 1/1

2 arm axle

225 x 3 x 5

275 x 2 x 5

315 x 2 x 3

Dips

10/10/10/8/6/6

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August 7

Bending and Grippers

5 60ds in IM wraps

5 Grade 5s x 6" in IM wraps

Grippers

COC 2.5 x 3 per hand

GHP 6 for 2 singles per hand

GHP 7 (rated 150) felt like I was squeezing a brick

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August 10

Axle

225 x 3 x 3

275 x 2 x3

315 x 3 x 3

Prowler

10 x 40 yds x 90 lbs

Log Press

2 sets 8/10

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  • 2 weeks later...

Sunday august 17

Prowler

12 x 40 yds with 90 lbs

Monday August 18

Axle

225 x 3 x 3

275 x 3 x 3

325 x 3 x 3

Dips 26 reps in 4 sets

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Friday Aug 22

Axle

225x3 x3

275 x 3 x 3

335 x 3 x 3

Dips in between

10/10/8/10/10

One hand pinch

2 45s once with the left, got air under the plates with the right

Prowler

10 x 40 yards with 90 lbs

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Sunday aug 24

Prowler 12 trips

Monday August 25

Axle

225 x 3 x 3

275x 3x3

345 x 3/2/1

Hub

50 per hand

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