PeterSweden Posted September 30, 2014 Share Posted September 30, 2014 Do you know if these pullups on fgx gets your axel deads and/or RT up? Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 30, 2014 Author Share Posted September 30, 2014 Not sure yet. It may be too early to tell. Looking back in my log my last RT max was 160# on August 3rd and I had just started using fgx for pullups about 2 weeks before that. I've also been using a 3" rolling handle and I have two weeks left on that program so what I'll do is finish that, keep hitting the fgx and now 3.0 Ironbull pullups then drop both for a week and test to see if anything worked. Even a 5# PR on the RT would be worth it. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 1, 2014 Author Share Posted October 1, 2014 10/1/14- Back/Triceps Wtd pullups: up to 115#(359# total) x 2/30-60 sec rest/2 x 6 sets - (24 total wtd reps) Drop to 75# x 4 50# x 5 25# x 7, 5, 5, 5, 5 - (36 total drop set reps) IronBull 3.0 bw @ 244: 4 Pr*, 2, 3, 2, 1, 1, 1, 1, 2, 1, 1, 2 - (21 total) Fgx pullups: 3, 3, 2, 2, 3, 3, 2, 1 - (19 total) Chain tricep ext: 20-30r x 8 sets SS Band pushdowns: 5-12r x 8 sets Goal was today was to test the Fgx vs the Bull 3.0's. Besides warmups I made 100 reps today with either grips or weighted. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 4, 2014 Author Share Posted October 4, 2014 10/4/14- Bp/Nails Cgbp pause reps w/IB 3.0s (all sets including warmups): 95#x10, 135#x7, 185#x3, 200#x3, 3, 3, 205#x3, 215#x2, 225#x2, 235#x1, 255#x1, 275#xF, 265#x1*, 225#x3, 205#x4, 185#x7, 165#x9, 145#x13, 135#x12 SS/ Ylw x 1 Blue x 1 Red in singles x 1(felt awful today) 170kg Irongrip bar in doubles x moved more Bending was not feeling good today I think I'm going to deload it next week. Fgx curls: between empty bar/Db's 200+ reps Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 5, 2014 Author Share Posted October 5, 2014 10/5/14-Grip/Core GHR situps + chain: 10 x 12 sets GHR backraise + chain: 20 x 12 sets Strap holds w 10#: LH: ghp 5 x 2 max sets, ghp 4 x 2 max sets, filed 1.5 x 2 max sets RH: Filed 1.5 x 6 max sets coc 1 x ccs pause reps w/ 3 second strap hold on last rep x 2 max sets ea 3" rolling handle: 85% x 4 x 8 sets Good workout. I think the thickbar bp max out I did yesterday fatigued my forearms pretty bad. What i think I'll do this week is drop out Fgx pullups, no fgx shrugs, not bend on saturday, and hit that heavy 2.5 after taking it easy on thickbar the rest of this week. See how it goes. Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 6, 2014 Author Share Posted October 6, 2014 10/6/14-Squats SSB Pause squat (2-3 second pause every rep) Up to 190# x 35r/total GHR: bw x 3 x multiple sets Fgx db lat raise: 15#s x 20 x 6 sets ss IB3.0 db lat raise: 10#s x 20 x 6 sets, +50 at the end I know I said no more thickbar stuff this week but the raises were really light. Quote Link to comment Share on other sites More sharing options...
PeterSweden Posted October 6, 2014 Share Posted October 6, 2014 (edited) 10/6/14-Squats SSB Pause squat (2-3 second pause every rep) Up to 190# x 35r/total GHR: bw x 3 x multiple sets Fgx db lat raise: 15#s x 20 x 6 sets ss IB3.0 db lat raise: 10#s x 20 x 6 sets, +50 at the end I know I said no more thickbar stuff this week but the raises were really light. Its hard to stay away from the fun isnt it ? Edited October 6, 2014 by PeterSweden 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 8, 2014 Author Share Posted October 8, 2014 10/8/14-Back/triceps Wtd Pullups: up to 119# (363# total) x 3*rep PR, 2-1r x up to 25r total Drop sets: 100# x 2, 75# x 3, 50# x 5, 25# x 10, then 25# x 5-8r until 100 total weighted reps! SS w/ Band pushdowns: 15-20r x 17 sets Looked like Lou Ferrigno for about 20 minutes after this one! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 11, 2014 Author Share Posted October 11, 2014 10/11/14-Press/Dips Savickas Press: 115# x 5-8r x multiple sets to 100 SS/ Dips: bw x matched savickas set rep for rep to 100 DB flys: 30#s x 20 x 3 sets Used a working weight to get 100 reps. Good workout. Also no thick bar curls today b/c I'm going to max some stuff out tomorrow and I need untaxed forearms. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 12, 2014 Share Posted October 12, 2014 10/6/14-Squats SSB Pause squat (2-3 second pause every rep) Up to 190# x 35r/total GHR: bw x 3 x multiple sets Fgx db lat raise: 15#s x 20 x 6 sets ss IB3.0 db lat raise: 10#s x 20 x 6 sets, +50 at the end I know I said no more thickbar stuff this week but the raises were really light. Looks like you did some high rep squats as well!! Nice! Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 12, 2014 Author Share Posted October 12, 2014 I went up to 35 reps total on that workout but it wasn't all at once. I think that was sets of 4-6 to get up to that. Believe it or not I used to be able to do 405# x 10 reps in the "old days" lol. Keep up the good work bro! Btw what's your bodyweight? 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 12, 2014 Share Posted October 12, 2014 I went up to 35 reps total on that workout but it wasn't all at once. I think that was sets of 4-6 to get up to that. Believe it or not I used to be able to do 405# x 10 reps in the "old days" lol. Keep up the good work bro! Btw what's your bodyweight? I believe it, and I'll do my best to keep it up. I will start doing volume like that for a few weeks soon paired with some speed work. My bodyweight is 235 walking around, and I usually compete in the 231 class when I do strongman stuff. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 13, 2014 Author Share Posted October 13, 2014 10/12/14-Core/Grip GHR situps: + chain x 10 x 10 sets GHR back raise:+ chain x 20 x 10 sets ss w/Grippers Heavy 2.5 LH: F, F, F 124# 2.5 RH: F, F, F Coc #2 (109#): max ccs rep out- LH-7 almost 8. Big rep PR!. RH- 5 off hand rep PR! Rolling Thunder: LH- 163#, RH- 140#. I have a different computer and for some reason it won't upload to YT but I'll work on it. I am really pumped about the coc 2 rep PR. Anyone who remembers when I started my log about 8 months ago I was barely getting that gripper twice with a block set on a good day. i was expecting more out of the RT b/c when i picked it up after using fgx's and the 3" rolling handle it felt like a toy but that wasn't the case. Still a 3# PR works on anything for me. Will keep pushing. Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 14, 2014 Author Share Posted October 14, 2014 10/14/14-Squats/Accessory SSB pause squats: 195# x 3-7r up to 40 total ss GHR: 3-5r up to 50 total BB shrugs: Light x many ss IB3.0 db lat raise: 10#s x 30-50r up to 250 total Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 15, 2014 Author Share Posted October 15, 2014 10/15/14-Pullup PR! Weighted pull-up: up to 150# (393#) total x 1 x 2 sets! 100# x 2-4r up to 25 total 50# x 5 x 5 sets 25# x 5 x 5 sets Bw x 10, 10, 5 for 100 total IB3.0's pullups x 2 but then felt pain in L wrist and called it 3" rolling handle: 75# x 15 r/ea RT: 75% holds for time: 120# LH x 19, 16 seconds, RH x 19, 24 seconds 3" rolling handle: 75# x 12 lh, 10 rh I've been chasing that 150# weighted pull-up for awhile now. I wasn't going to max today but felt good so I tested and it worked out. My old PR was 135# on the same setup, I had to kick a little bit to get my chin over so it wasn't a perfect pull-up but I'll take it as a gym lift. Also my bw is about 5# heavier than when I did 135# so it's more like a 20# total PR. This is gripper vid from Sunday I was pumped about. Almost 8 ccd reps on the 109# coc 2. 1 Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted October 15, 2014 Share Posted October 15, 2014 Awesome bro, congratulations! That is some serious strength. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 15, 2014 Author Share Posted October 15, 2014 Awesome bro, congratulations! That is some serious strength. Thanks brotha! Weather it will have any carryover to grip I don't know but it was fun! I think I'll go for a rep PR next. Maybe 100# x 10 or something. 1 Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted October 15, 2014 Share Posted October 15, 2014 Awesome bro, congratulations! That is some serious strength. Thanks brotha! Weather it will have any carryover to grip I don't know but it was fun! I think I'll go for a rep PR next. Maybe 100# x 10 or something. I can't see how putting nearly 400 lbs of force on the hands wouldn't carry over to grip! Besides, it's important to be functionally strong and well rounded. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 18, 2014 Author Share Posted October 18, 2014 10/18/14 Dips: 50# x 3 x 9 sets ss Savickas w/IB3.0's no thumb grip: 85# x 6, 95# x 6, 6, 105# x 8, 8, 115# x 7, 7, 125# x 5, 5, 5 Drop sets: 5-10# no rest until 65# x until i hit 100r/total. Bending: Red Nail x 1- felt really strong on this. I'm beginning to use this as a benchmark for how my max attempt will go. Felt good so 175kg IronGrip Bar! x 1 under 2" in about 11:30 Fgx zottman, preacher, standing, seated curls x many I'm still not ready to cert but that is some awesome progress after taking a week off bending. I was wobble failing the 170kg two weeks ago and today I fought the 175kg down under 2" in about half the time. Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 19, 2014 Author Share Posted October 19, 2014 10/19/14- Core/Grippers GHR Back raise + chain x 20 x 5 sets. add band x 20 x 9 sets GHR situps + chain x 10 x 14 sets SS/ 5# Strap holds for time: LH: Filed coc 2: F could close but not hold w/ strap Atomz (120#): 22 sec GHP 5 (114#): 19 sec SM (111#): F, 15 sec Coc 2: 8 sec GHP 4: 23 sec Filed 1.5 x ccs rep max Tns and ccs pause reps w GHP 4 Same w/ RH just started w/ GHP 5 and worked down. Didn't really record times just happy to be strap holding GHP 5 w/ off hand. Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 21, 2014 Author Share Posted October 21, 2014 10/21/14- SSB pause squat: 200# x 45 reps/total(took multiple sets to get there) ss/ GHR: 47r/total IB3.0 db lat raise: 10#s x 50 x 6 sets ss/ BB shrugs: Good form light weight x 15 x 6 sets I don't like this lifting day very much but I feel like it's one of the most important. Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 22, 2014 Author Share Posted October 22, 2014 10/22/14- Back/Triceps/RT Wtd Pullups: 75# x 3-6r up to 50r 50# x 3-6r up to 25r 25# x 3-6r up to 25r 100 total weighted then 25 more bw Tricep chain ext-6 max sets Band Pushdowns- 9 max sets 3" Rolling handle: 77.5# x 15/15r Rolling Thunder: Holds for time- LH x 122.5# x 19, 24 seconds/// RH x 107.5# x 23, 20 seconds Back to 3" Rolling Handle: 77.5# x 17/15r My pull-ups were really weak today, I think I'm still smoked from max out followed by 100 weighted reps last week. I'm going to de-load them next week. Got a good pump on the RT holds. Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted October 22, 2014 Share Posted October 22, 2014 (edited) 10/22/14- Back/Triceps/RT Wtd Pullups: 75# x 3-6r up to 50r 50# x 3-6r up to 25r 25# x 3-6r up to 25r 100 total weighted then 25 more bw Tricep chain ext-6 max sets Band Pushdowns- 9 max sets 3" Rolling handle: 77.5# x 15/15r Rolling Thunder: Holds for time- LH x 122.5# x 19, 24 seconds/// RH x 107.5# x 23, 20 seconds Back to 3" Rolling Handle: 77.5# x 17/15r My pull-ups were really weak today, I think I'm still smoked from max out followed by 100 weighted reps last week. I'm going to de-load them next week. Got a good pump on the RT holds. Those rolling thunder holds smoke the hell out of the forearms! When you train RT, do you cock your wrist, or let the weight hang straight down? Edited October 22, 2014 by Anthony C. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 22, 2014 Author Share Posted October 22, 2014 10/22/14- Back/Triceps/RT Wtd Pullups: 75# x 3-6r up to 50r 50# x 3-6r up to 25r 25# x 3-6r up to 25r 100 total weighted then 25 more bw Tricep chain ext-6 max sets Band Pushdowns- 9 max sets 3" Rolling handle: 77.5# x 15/15r Rolling Thunder: Holds for time- LH x 122.5# x 19, 24 seconds/// RH x 107.5# x 23, 20 seconds Back to 3" Rolling Handle: 77.5# x 17/15r My pull-ups were really weak today, I think I'm still smoked from max out followed by 100 weighted reps last week. I'm going to de-load them next week. Got a good pump on the RT holds. Those rolling thunder holds smoke the hell out of the forearms! When you train RT, do you cock your wrist, or let the weight hang straight down? I just let it hang straight down. Hows your RT coming along? I saw you've been training with the fatgripz extremes. I think that they will help a ton with your RT, mine as well. Time will tell. Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted October 22, 2014 Share Posted October 22, 2014 10/22/14- Back/Triceps/RT Wtd Pullups: 75# x 3-6r up to 50r 50# x 3-6r up to 25r 25# x 3-6r up to 25r 100 total weighted then 25 more bw Tricep chain ext-6 max sets Band Pushdowns- 9 max sets 3" Rolling handle: 77.5# x 15/15r Rolling Thunder: Holds for time- LH x 122.5# x 19, 24 seconds/// RH x 107.5# x 23, 20 seconds Back to 3" Rolling Handle: 77.5# x 17/15r My pull-ups were really weak today, I think I'm still smoked from max out followed by 100 weighted reps last week. I'm going to de-load them next week. Got a good pump on the RT holds. Those rolling thunder holds smoke the hell out of the forearms! When you train RT, do you cock your wrist, or let the weight hang straight down? I just let it hang straight down. Hows your RT coming along? I saw you've been training with the fatgripz extremes. I think that they will help a ton with your RT, mine as well. Time will tell. I don't use the RT as much as I'd like to because it basically renders my forearms useless for the next four days afterward, but my lift has definitely gone up by a decent margin. The extremes were HUGE for my hands and i can definitely see them carrying over to RT as well as block weights! 1 Quote Link to comment Share on other sites More sharing options...
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