MattM Posted August 4, 2015 Share Posted August 4, 2015 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. I have access to a bar like that and grips, I will have to try this! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted August 4, 2015 Author Share Posted August 4, 2015 Hell yeah give it a run on an arm superset you won't be dissapointed. I guess you could use Db's for the same effect but this bar is easier on the elbows during skulls I found. Better than an ez bar as well imo. Quote Link to comment Share on other sites More sharing options...
Durrs Posted August 5, 2015 Author Share Posted August 5, 2015 8/5/15-Press/Squat Warmup: Ghr: bx: 5-7 x 8 sets Ghr bx: 10 x 8 sets Ghr su: bw x 5 x 8 sets Pause Bench: up to 275# x 2 x 2 Drop sets- really not feeling Bp today. Ssb atg pause squats: 260# x 2 x 10 sets- 1 min rests 220# x 3 x 3 sets- 1 min rests 170# x 4 x 4 sets- 1 min rests Light arms: Rope pushdowns/Db standing curl superset x lots Quote Link to comment Share on other sites More sharing options...
Durrs Posted August 8, 2015 Author Share Posted August 8, 2015 8/8/15-Press/RT testing Ghr su: bw x 5 x 9 sets Ghr bx: bw x 10 x9 sets Pause Bench: up to 290# x 2 x 6 sets RT: Singles up to: LH: 172.5# (8# pr), 175# x good air but no lockout RH: 150# Strict press- 3/3/3, 70,80,90% 135# x 3 155# x 3 175# x 6 BB shrugs w/straps: 135# x 50 225# x 50 335# x 105r in sets of 15 225# x 50 135# x 50 Db lat raise: lots Blob work: Two hand pickups and then drop one hand then hold x 5- held on solid 3rd set LH RT went well today I thought I would be at least high 170#'s LH based on what my rep max is (140# x 12) but that wasn't the case I'm thinking for me personally rep outs don't equate to high singles on this device. 2 Quote Link to comment Share on other sites More sharing options...
JoshW Posted August 8, 2015 Share Posted August 8, 2015 Some sick pressing and grippin' going on here man! The new equipment you have looks like it will build some big bi's and tri's. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted August 8, 2015 Author Share Posted August 8, 2015 Thanks buddy yeah that bar is awesome for hammer curls and skull crushers. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted August 9, 2015 Author Share Posted August 9, 2015 8/9/15-Accessory Ssb atg dynamic effort: 170# + 44# of chain x 2 x 15 sets ss Hammer grip pullup w/strap bw x 150r total in sets of 10-15 Tricep bar skulls/hammercurls: 20-25 rep range x 20 minutes non-stop Good pump on the arms I think unless that is all I'm going to do that day I will keep it to 20-30 minutes. Also took flexed arm measurement but have had no gains in size since last time. Quote Link to comment Share on other sites More sharing options...
MattM Posted August 9, 2015 Share Posted August 9, 2015 8/9/15-Accessory Ssb atg dynamic effort: 170# + 44# of chain x 2 x 15 sets ss Hammer grip pullup w/strap bw x 150r total in sets of 10-15 Tricep bar skulls/hammercurls: 20-25 rep range x 20 minutes non-stop Good pump on the arms I think unless that is all I'm going to do that day I will keep it to 20-30 minutes. Also took flexed arm measurement but have had no gains in size since last time. I've found that the arms grow slowly compared to most groups Quote Link to comment Share on other sites More sharing options...
Durrs Posted August 10, 2015 Author Share Posted August 10, 2015 yeah what's that crap all about? Grow a little then u up the intensity and no growth... weird.. Quote Link to comment Share on other sites More sharing options...
Durrs Posted August 10, 2015 Author Share Posted August 10, 2015 8/10/15-Recovery work Arms/back are sore from yesterday and chest is still sore from saturday so I did some light speed work stuff to get blood going. Speed bench: 135# x 2 x 12 sets 1 minute rests ss Db lat raise: Up rack to 50#'s (partials) then back down.. probably 20 sets total Quote Link to comment Share on other sites More sharing options...
Durrs Posted August 12, 2015 Author Share Posted August 12, 2015 8/12/15: Squat/Press Big set warmup- Ghr: bw x 5 x 5 sets Ghr su: bw x 5 x 5 sets Ghr bx: bw x 10 x 5 sets Ssb atg pause: 300# x 1 x 7 sets (1minute rests) 280# x 2 x 6 sets (1 min rests) 260# x 3 x 6 sets ( 1minute rests) Pause Bench: up to 290# x 2 x 2 Drop sets Big set- Fixed weight EZ bar curls: up rack x 10# to 110# x 7 x 2 sets Db skulls: 20#'s x 25-30 x 12 sets Shrugs w/straps: switch between 225# bb and 75# db's probably got 300 reps between the two 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted August 15, 2015 Author Share Posted August 15, 2015 8/15/15- Press/Pull Warmup: ghr bx: bw x 10 x 5 sets ghr su: bw x 5 x 5 sets 2" wtd rope pullups: Bw+40# x 6 x 5 sets Pause Bench: up to 290# x 3 x 5 sets Strict press: 5/3/1, 75,85,95% 145# x 5 165# x 3 185# x 5- maybe one left in the tank. Starting to stall a bit. RT: LH-130# (75%) x 3 x 8 sets RH- just took 20# off same thing *Not sure exactly what I'm going to do. I want to do some kind of linear progression program I'm thinking 1-2 x a week x lower reps, reset every rep, focus on speed and quality pulls, and I don't want to ever get too sore that it hurts to stretch so I'll go by feel. I also need to keep rope pull-ups in the equation because they are my favorite grip exercise right now so I will do them early in the week and not go overboard there either. Hammer grip pullups w/straps: Bw x 150r/total in sets of 10-15r ss Db lat raise: fgx 20#'s x 20-25r x 10 sets On another note I did a few ccs set singles with my filed 1.5 with out pain so that's a plus. 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted August 16, 2015 Author Share Posted August 16, 2015 8/16/15-Speed squat/Accessory Ssb atg speed: 130# x 3 x 5 sets add chain x 2 x 5 sets Sledge work: 8# choked up to where I could get 50+ reps x 1 set each way (4 ways) Big set- Bb shrugs w/straps: 345# x 10 x 10 sets Tricep bar hammers: 45# x 20-25r x 10 sets Skulls: same Quote Link to comment Share on other sites More sharing options...
Durrs Posted August 19, 2015 Author Share Posted August 19, 2015 8/19/15-Squat/RT/Accessory Big set wu: ghr: bw x 5 x 5 sets ghr su: bw x 5 x 5 sets ghr bx: bw + band x 10 x 5 sets Ssb atg pause: 320# x 1 x 6 sets 300# x 2 x 2 280# x 2 x 2 250# x 2 x 2 superset with/ RT- LH: 140#(80%)x 2 x 4 sets Drop sets x 10# to 90# at least 3 in the tank on every set nothing to failure RH: 125# x 2 x 4 sets Drop sets x not as many started to feel muscle pull and I dont want to get sore. Bb shrugs w/straps: 275# x 275 reps in sets of 10-25r Db skulls: 15# x 20-25 slow rep sets ss Ez bar curls: 40# ez bar x 20-25 rep sets non stop 30 minutes Close grip speed bench: 135# x 3 x 6 sets Quote Link to comment Share on other sites More sharing options...
Durrs Posted August 22, 2015 Author Share Posted August 22, 2015 8/22/15-Press/Accessory/RT W/u Ghr situp: bw x 10 x 5 sets Ghr bx: bw x 10 x 5 sets Pause Bp: up to 290# x 2 x 2 Drop sets Fat bar pullup: bw+45# x 3 x 6 sets Strict press: 5/5/5 65,75,85% 130# x 5 150# x 5 170# x 10- couple left in the tank. RT: LH- up to 135 (77.5%) x 3 x 7 sets RH- 115# x 3 x 7 sets Drop sets x 10# at a time to 90# no burnouts Big set: Bb shrugs w/straps: 185# x 25 slow reps x 8 sets Pullups w/straps: bw x 10-15 x 8 sets Lat raise: 10#'s x 25 x 8 sets Quote Link to comment Share on other sites More sharing options...
Durrs Posted August 23, 2015 Author Share Posted August 23, 2015 8/23/15 Ssb speed squats: 135# + chain x 2 x 10 sets 4 way sledge x choked up to 50+ range using this as recovery tool. Fgx Db preacher curl test: 50# x 9/9* (2 rep Pr) Ez bar curls: 85# x 10 x 12 sets ss Tricep bar skulls: 55# x 15 x 12 sets 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted August 24, 2015 Author Share Posted August 24, 2015 8/24/15-Deload Pause Bp: 185# + chain x 3 x 7 sets Db lat raise: 20#'s x 20 x 10 sets RT: LH- 115# (65%) x 5 x 5 RH- 100# x 5 x 5 Quote Link to comment Share on other sites More sharing options...
Durrs Posted August 27, 2015 Author Share Posted August 27, 2015 8/26/15-ME Squat/Accessory W/u Ghr: bw x 5 x 6 sets Ghr su: bw x 5-8 x 6 sets Ghr bx: bw+band x 10 x 6 sets Ssb atg pause: 340# x 1 x 2 sets 250# x 3 x 5 sets 170# x 10 RT: LH- 140#(80%) x 2 x 4 sets Drops x 10# to 90# no burnouts RH- 130# x 2 x 4 sets Drop sets the same. Just going by feel for off hand. Pullups w/straps: bw x 10 x 5 sets BB shrugs w/straps: 275# x 275 reps in sets of 10-25 Medium rep arms: Skulls: up to 35# Db's x 15-20r x lots Db curls: 25#'s x 15-20r x lots Db lat raise: 10#'s x lots 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted August 29, 2015 Author Share Posted August 29, 2015 8/29/15-Press WU ghr bx: bw x 10 x 7 sets ghr su: bw x 5 x 7 sets Superset: Pause bp: 250# x 5 x 10 sets 2" rope pullup: bw + 50# x 8* (pr tie), 3-5 rep sets to 25 total Strict press: 3/3/3, 70,80,90% 140# x 3 160# x 3 180# x 3 RT: LH- 145# (82.5%) x 2 x 5 sets Dropsets no burnouts RH- 125# x 2 x 5 sets Dropsets no burnouts Superset- Bw pullups w/straps: 10 x 15 sets Fgx Db lat raise: 15#'s x 20 x 10 sets 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 30, 2015 Share Posted August 30, 2015 Still hitting the overhead 5/3/1 numbers I see! Awesome work here man 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted August 30, 2015 Author Share Posted August 30, 2015 Still hitting the overhead 5/3/1 numbers I see! Awesome work here man Thanks dude. Quote Link to comment Share on other sites More sharing options...
Durrs Posted August 30, 2015 Author Share Posted August 30, 2015 8/30/15-DE squat/Arms DE atg squats: Bar(80#) x 3 x 3 100# x 3 x 3 130# x 3 x 3 add chain x 3 x 3 Shrugs: heavy long bands over bar x 20 x 10 sets drop to- Monster mini band under my feet x 50 x 10 sets -Great superset this ^ 4 way sledge x 50r each way Arms superset: Tricep bar skulls: lots Tricep bar hammer curls: lots Quote Link to comment Share on other sites More sharing options...
Durrs Posted August 31, 2015 Author Share Posted August 31, 2015 8/31/15-DE bench/RT Speed Bp: 135# x 3 x 10 sets +chain x 1 x 5 sets RT: LH-145# x 3 x 4 sets Dropsets RH-125# x 3 x 4 sets Dropsets DB lat raise: lots Mini band shrugs: 200 reps Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 2, 2015 Author Share Posted September 2, 2015 9/2/15-ME squat/RT/Accessory w/u ghr: bw x 5 x 6 sets ghr bx: bw x 10 x 6 sets ghr situp: bw x 5 x 6 sets Ssb atg pause: 270# x 2 300# x 2 x 2 320# x 2 x 2 300# x 1 x 5 sets (1 minute rests) 250# x 2 x 5 sets (1 minute rests) RT: Went a bit lighter but pushed volume because I was still sore from Monday session- LH: 130# (75%) x 4 x 8 sets RH: 110# x 4 x 8 sets 1 drop set each BB shrugs w/straps: 275# x 15-25rep sets x 275 reps total Pullups w straps: bw x 10 x 5 sets Arms superset: skulls/hammer curls x 15 sets Green band shrugs: 100 reps 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 5, 2015 Author Share Posted September 5, 2015 9/5/15-Press/RT W/u- Ghr su: bw x 5 x 10 sets Ghr bx: bw x 10 x 10 sets Pause Bp: 265# x 4 x 10 sets Strict press: 5/3/1 75,85,95% 150# x 5 170# x 3 190# x 6 RT: static hold no burnouts LH: 130#(75%) x 15 second holds x 5 sets RH: 110# x same -Felt good. I'm still not sure what I'm doing tbh. I think sticking between 65-85% depending on how I feel and using a mix of holds and reps then upping my training max 5# every month is the idea I have for RT. Maybe run a quick peaking cycle after 3-4 months for a test then if it works keep grinding. Still not confident with grippers so this is all I have to look forward to gripwise. 2" fat bar pullups: bw x 10 x 7 sets Big set: Bw pullups w/straps: bw x 10 x 8 sets Lat raise: 10#'s x 20 x 8 sets Face pulls: Mini band x 10 x 8 sets 1 Quote Link to comment Share on other sites More sharing options...
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