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Joshw's Training Log


JoshW

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Nice job on the HG 300 overcrush...n rest up for KTA! it's a good program

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Nice job on the HG 300 overcrush...n rest up for KTA! it's a good program

Cheers mate!!! never been this determined before.

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Nice job on the HG 300 overcrush...n rest up for KTA! it's a good program

Cheers mate!!! never been this determined before.

Keep that hunger and keep it fun is my motto these days!

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Grippers:

Warmup -

HG250 - 30 reps

Working set -

HG300 - overcrush

HG350 - negative close

x3

Decreasing resting time tomorrow and increasing the reps slightly.

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  • 3 weeks later...

Bending:

post-23364-0-86418700-1391803371_thumb.j

Really challenged myself today attempted this brass 4" nail and managed to get it this far!! can see its thicker and stronger than the above.

Grippers:

Warmup: HG250 - 41reps PB by 5 reps

Working:

HG300 overcrush

HG350 negative

x3sets of this

#3 attempts X 3sets

HG250 reps till failure x3 sets

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100kg one handed deadlift 3 reps..easy money there.

Bending:

2x 4" galvanised nail double overhand

2x 4" galvanised nail double underhand

1x 4" brass bolt double overhand

post-23364-0-61520700-1392144535_thumb.j

Attempted a rednail sized nail today and slightly kinked it but only tried the reverse technique with this. Good progress for only starting a week ago.

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Haven't really updated this that much but have been busy bending and levering lately.

3 days in a row just concentrated on levering a 8lb sledge working my way up to 32" along the handle and other wrist exercises and some reverse bending also.

Todays fat bar training-

100kg one handed deadlift 5 reps PB

70lb dumbbell clean 10 sets of 1 rep. 3.25" handle

Dumbell rows with 25kg dumbbell 6 sets. 3.25" handle

bicep curls 18kg's 6 reps 5 sets. 3.25" handle

hammer curls 25kg's 6reps 2 sets. 3.25" handle

barbell curls 30kg 10reps 3 sets. 3.25" handle

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  • 4 weeks later...

Havent really logged anything that I have been doing lately mainly been building all over strength yesterday was heavy rows and biceps

Row machine 115kg for 6 reps 4 sets

One arm rows 50kg 6 reps 3 sets

LPD machine 115kg for 5 reps 3 sets

Cable one arm bicep curls 26kg 3 sets 1 rep

bicep curls 18kg to 22.5kg db's 5 sets till failure

Been doing rows and curls with fat gripz extreme lately but back is feeling very strong now.

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85kg machine row 8 reps

95kg machine row 8 reps

105kg machine row 6 reps

115kg machine row 4 reps

125kg machine row 3 reps

135kg machine row 1 rep

60kg shoulder db press 10 reps 1 set

single arm curls 30kg 1 really long rep..endless sets. starting grippers again soon.

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  • 2 weeks later...

4x60D stainless steel bends within 5 secs each bend - reverse style

Front raises with 5lb sledge at 30" 10 reps 6 sets

Front raise holds with 5lb sledge at 25" for 10 seconds 3 sets

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  • 2 weeks later...

Shoulder press:

56kg 10 reps 1 set

60kg 10 reps 4 sets

64kg 10 reps 1 sets

70kg 2 reps 1 set

75kg 1 rep 1 set

80kg 1 rep 1 set

Easing back into shoulders at the moment.

Deadlifts - sumo style, double overhand, thumb less, smooth bar no knurling and no chalk.

110kg

120kg

130kg

140kg

150kg

155kg

few reps on each.

Hammer curls

2x18kg dumbells 10 reps

2x20kg dumbells 10 reps

2x22kg dumbells 8 reps

2x24kg dumeblls 8 reps

2x26kg dumbells 6 reps

2x28kg dumbells 6 reps

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Nice pressing man!

I too had a smooth bar with no knurling but I used chalk and thumb on my lifts :)

After 180-190kg the bar wanted to lean on the thumb cause the wrist culdnt stay straight and tilted back some.

My max thumbless is somewhere around 180 I'd guess.

Edited by PeterSweden
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Cheers!

Want to be at a nice solid 165kg DO thumbless by next workout.

Its something I haven't really tried before so this could be interesting!

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agree!

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yesterday bending sesh.

6 - 60D reverse bends within 5 seconds for full bend. ready to move on from 60D's.

post-23364-0-37816200-1397507461_thumb.j

Today-

Deadlifts

150kg DO thumbless deadlift

160kg DO thumbless deadlift

165kg DO thumbless deadlift

Shoulder press 60kg 10 reps for a few sets

Bicep curls-

40kg barbell curls with fatgripz extreme 6 reps 9 sets

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Very nice brother, glad to see you posting some pics of your progress. Strong workout!

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Cheers man! grippers have taken a back seat at the moment but will get back into using them soon!

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Yesterdays session-

5 x stainless 60D's in single wraps reverse to 90degrees then crushed down.

Todays session-

Deadlifts(DO, thumbless, no chalk or knurling on bar)

110kg 5 reps

130kg 5 reps

150kg 3 reps

160kg 2 reps

165kg 1 rep

Hammer curls-

2x18kg dumbells 6 reps 3 sets

2x20kg dumbells 6 reps 3 sets

2x22kg dumbells 6 reps 3 sets

2x24kg dumbells 6 reps 3 sets

2x26kg dumbells 5 reps 3 sets

2x28kg dumbells 5 reps 3 sets

2x30kg dumbells 4 reps 3 sets

2x32kg dumbells 3 reps 3 sets

2x34kg dumbells 2 reps 1 sets

good solid workout today and yesterday time to eat up and rest.

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Is it the grip or your back that gives out on the DO deads?

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I really like Daniel Reinard.

He is a genuine guy but I havent seen anything from him in a while.

What do you think about these?

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Unfortunately it is my back that gives out as im still recovering from an injury so my back isn't as strong as it used to be. I think I could properly max out on DO thumbless on knurling instead of smooth bar at around 180kg ish I would say. I think that video is great advice and I agree that using smooth instead of knurling definitely has a big cross over! next time I will try on knurling and do a timed hold on 165kg and let you know the difference!

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Yesterdays bending session-

These are ones that I did reverse, but have done a mixture of DO and reverse for practice, must have done about 30 of these in the past week from what ive counted.

post-23364-0-45891100-1398112959_thumb.j

Todays workout was quick.

Deadlifts (DO, thumbless, no knurling and no chalk)

110kg 5reps

130kg 5reps

150kg 4 reps PR

160kg 3 reps PR

( had to stop here due to re opening bad calluses)

Hammer curls

2x22kg dumbells 8 reps

2x24kg dumbells 7 reps

2x26kg dumbells 7 reps

2x28kg dumbells 6 reps

Pull ups BW + 20kg

wide grip 3 sets 7 reps

inner grip 3 sets 7 reps

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Squats - ( haven't squatted in months so breaking it in slowly)

90kg 5 reps 1 set

110kg 5 reps 3 sets

should be back up to 150kg in a few weeks.

Barbel rows -

50kg 10 reps 1 set

70kg 10 reps 1 set

90kg 6reps 1 set

110kg 1 rep.

Hammer curls

2x22kg 10 reps 2 sets

2x24kg 7 reps 2 sets

2x26kg 7reps 2 sets

2x28kg 6reps 2 sets

2x30kg 4 reps 2 sets

40kg bicep curls 1.5" bar 10 reps 6 sets

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