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Durrs

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4/22/15-Pullups/Accessory

Big set:

ghr: 4-8r x 11 sets

reverse hyper: up to 120# x 15 x 10 sets

triangle bar pullups:bw x 10 x 10 sets

DO axle deadlift off the floor:

115# x 1

205# x 1

295# x 1- so same as my rack pull

DO axle head supported rows:

255# x 3

205# x started with sets of 6-8 and eventually down to 3r before I had to reset x lots of sets

EZ bar JM's off incline:

20#-50# x 15-30r x lots of sets

Traingle bar pullups:

bw x 10 x 6 more sets

I initially wanted to go light on axle but I'm going to de-load after this workout so I pushed it. I can already tell I'll be sore for awhile after this one.

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Deload-

Bp:

155# x 5 x 3 sets

Ssb atg squats:

180# x 3 x 3 sets

Strict Press:

120# x 3

135# x 3

155# x 3- prescribed reps

Ghr/Ghr situp:

bw x 5 x 3 sets

Some 10# skulls/curl/latraise's superset to get the blood going

Some TNS reps with the Zenith #1

Edited by Durrs
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5/2/15

Bp warmup with bending

275# x long pause 1

175kg iron grip bar x F

Had a solid wobble on it and just couldn't close. Spent 5 minutes hitting this bastard, took a lot out of me.

Rest of workout sucked

OHP- 75, 85, 95% x 5/3/1

130# x 5

145# x 3

160# x 8

295# bb shrugs x 15 x 5 sets

ss

db lat raise x 30 x 5 sets

Grippers

ghp 4 ccs reps x lots of sets

coc 2 ccs reps x lots of sets

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5/3/15-Sq/thickbar

SSB atg:

235# x 3

265# x 2

ssb atg 2 min rests:

220# x 3 x 6 sets

ssb double pause:

180# x 4 x 4 sets

dead squat:

220# x 1 x 5 sets

ghr bx + chain x 12-15 x 7 sets

wtd rope pullups:

bw+20# x 5 x 11 sets

RT:

rep out-

LH: 135# x 12r - 8-9 straight touch and go then had half second re- grips to 12. Still a volume PR. Trying to keep up with Tom :ninja: .

RH: 120# x 10r

Fgx db preacher curls:

50# x 6/6 x 4 sets

plate curls:

Different 25# plate than i usually use a little thicker with holes in it so fingers on back side had to stay closer together x 4-6r x 3 sets

fgx pullups x 2 x 4 sets

8# sledge x side/front levers x lots

60 yrd prowler push up hill x 1- died. Awful cardio shape right now.

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5/6/15-Pullups/press

ghr: bw x 5 x 10 sets

ghr full situp; 5 x 10 sets

reverse hyper: up to 140# x 15 x 10 sets

MM bp program wkout #1

235# x 6

250# x 5 x 2 sets

260# x 4 x 2 sets

triangle bar pullups:

bw x 10 x 10 sets

ss

DO axle head supported rows:

115# x 10 x 10 sets

Ez bar jm press off incline:

20# x 30

30# x 25

40# x 15

50# x 10 x 3 sets

40/30/20/30# x burnouts

Fat bar pull-ups:

bw x 10 x 3 sets

I started the muscle media bench program today so I'll be benching twice a week on wed/sun. It runs off brackets that you move up or down 5# on based off built in failure tests. I had good results with it in the past so hopefully I can put some strength on.

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5/9/15-Squats/Shrugs

ssb atg:

245# x 2

275# x 2

ssb atg 2 minute rest:

220# x 3 x 8 sets

ssb double pause squat:

190# x 4 x 4 sets

Dead squat:

225# x 1 x 10 sets

trapbar shrugs:

155# x 30 x 3 sets

155# x 10 x 3 pause at top slow down

Trapbar shrugs ss/ db shrugs

245# x 20 x 5 sets

50# db's x 30 x 5 sets

85#db's x 30

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It'll be interesting to see how that bench program works for you.

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5/10/15-Press/Thickbar

MMBP wkout 2

260# x 3 x 2 sets

280# x 2 x 2 sets

310# x neg x 1 set- I could have repped this 2-3 but I'm starting light for this program.

Strict press:

5/5/5- 65,75,85%

115# x 5

130# x 5

150# x 11

Rope pullups:

Bw + 25# x 5 x 10 sets

Meadows rows:

up to-

120# (L/R) x 5/5, 5/3, 5/3, 5/3, 5/3, 5/2

Fgx pullups:

bw x 2 x 10 sets- 30 sec rests

Plate curls

Fgx db preacher/standing/hammer

Plate curl drop sets non stop about 20-25 minutes until I could feel my biceps/forearms break down took longer than expected

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Il have to have a looky at that program. Btw just seen that strict press you posted on cancrushers log, absolutely no leg drive at all. Did not know you had an abnormally strong strict OHP!

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Hell ya dude give it a run. It's good for about 20# at least depending on where you started how you recover and if you can keep passing the failure tests. It's good to start light. And yeah thanks like I said I was all about strict press back then. Maybe I'll make another run without getting fat this time!

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How often do you do the workouts and is it just the three sets you do in one session? Thanks mate!

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How often do you do the workouts and is it just the three sets you do in one session? Thanks mate!

http://www.timinvermont.com/fitness/benchpgm.htm

This explains the program really well. It turns out to be 4-6 sets total per session x twice a week.

Like I said start a bit under your 1RM

Edited by Durrs
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5/13/15-Press/Pull

Big set no rest circuit

Ghr: bw x 5-7 x 10 sets

Setup off ghr: bw x 5 x 10 sets

Reverse hyper: 50# no swinging much harder x 15 x 10 sets

MMBP #3

240# x 6

255# x 5 x 2 sets

265# x 4 x 2 sets

Big set no rest circuit

Triangle bar pullups: bw x 10 x 10 sets

DO axle shrugs: 115# x 30 x 10 sets

EZ bar jm press off incline: 20#-50# x 12-30r x 10 sets

Fat bar pullup max set finisher- bw x 13

Edited by Durrs
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Squats/Shrugs

ssb atg pause reps:

260# x 1 x 15 sets x 30-45 sec rests

ssb box squat:

260# x 3 x 10 sets x 45-60 sec rests

ssb dead squat:

230# x 1 x 8 sets x 45-60 sec rests

ghr bx x 10 x 5 sets

Trapbar dl explosive single then 10 slow shrugs:

325# x 1/10 x 10 sets

ss

seated DB shrugs:

50#'s x burnout (20-35r) x 10 sets

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5/17/15-Press/Accessory

MMBP #4

265# x 3 x 2 sets

285# x 2 x 2 sets

315# x neg x 1

Rope pullups:

bw+30# x 5 x 10 sets

Strict Press: 3/3/3, 70,80.90%

125# x 3

140# x 3

160# x 3- Prescribed. Not feeling it today.

db lat raise:

15#'s x 20 x 5 sets

Curls ss Db tricep extension

Lots got a good pump.

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5/20/15-Thickbar/Accessory

No rest circuit-14 minutes

GHR: 5-7 x 10 sets

Situp: 5-7 x 10 sets

Reverse hyper: 50# x 15 x 10 sets

MMBP #5

245# x 6

255# x 5 x 2 sets

275# x 4

DO AXLE DL

265# x 7r PR*

265# x singles every 30 seconds for 8:30. Wanted 10 minutes just couldn't pull anymore. So 18 singles in 8:30 if my math is correct.

Fgx low pulley row:

10-12 rep range x 5 sets

Meadows rows:

LH-110# x 5 x 2 sets

RH-100# x 5 x 2 sets

Wrist wrench curls on cable machine ss EZ bar jm press off incline:

15 minutes non stop until i started failing. Not heavy just a lot of reps.

It was really hard for me to not pick up a gripper or slap on the fat grips this past weekend but it paid off on the axle rep out.

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5/23/15-Squats/Shrugs

ssb atg primer set:

285# x 1

85%(305#) x 1- Felt strong/fast

ssb atg:

265# x 1 x 15 sets x 30-45 sec rests

ssb box squats:

220# + 88# of chain x 2 x 7 sets 1 minute rests

ssb dead squat:

235# x 1 x 10 sets x 90 sec rests

BB shrugs ss Db shrugs:

135#/85#'s x 20/10r

225#/85#'s x 20/10r

275#/85#'s x 20/10r

315#/85#'s x 20/10 x 5 set- will be sore tomorrow

305# x 1 felt good I think I had about 30-40# more in me so I'm not down too much from my peaking cycle. Also 235# dead squat is 5# less than my old max, happy there as well.

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5/24/15-Press/Pullups

MMBP # 6

275# x 3 x 2 sets

290# x 2 x 2 sets

320# x neg x 1- 6 second count

Rope pullups:

bw x 5 x 6 sets- de-loading these

Strict press: 5/3/1 75,85,95%

130# x 5

150# x 3

165# x 6

Pullups:

bw x 10 x 10 sets

Giant set:

Fat bar pull-ups: bw x 5 x 5 sets

Db lat raise: 10#'s x 50 x 5 sets

Std db curls: 15#'s x 25 x 5 sets

Decline db tricep ext: 10-20#'s x 20-30r x 5 sets- These were awesome off a decline bench. Felt like I got a bigger pump than inline or flat.

155 pullup reps today.

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5/27/15-Press/accessory

circuit minimal rest:

ghr: bw x 7 x 10 sets

situp: bw x 5 x 10 sets

reverse hyper: 50# x 15 x 10 sets

MMBP # 7

255# x 5 x 2 sets

275# x 3 x 2 sets

280# x 3

Swiss bar head supported rows:

120# x 15 x 5 sets

Curls ss ez bar tricep extension flat bench

up and down from 20# -60# minimal rests probably 20+ sets until I could tell I'll be very sore.

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5/30/15-Squats/TnsGrippers

ssb atg:

220# x doubles x 15 sets 30 sec rests

ssb dead squats:

220# x 1

240# x 1

260# x 1 x 12 sets ( 20#weight, volume PR)

ghr x 5-7 x 10 sets

bx x 10 x 10 sets

TNS gripper work:

LH-

124# coc 2.5 x 1/4 inch off

120# Atomz x 1- tns pr!

109# coc 2 x 5- tnsrep pr

ghp 4 x 2 x 5 sets explosive tns reps

RH-

114# GHP 5 x F

109# coc 2 x 5 singles- pr*

ghp 4 ccs x 5 x 2 sets

Took 10 days off thickbar/grippers and got some big PR's today. That 124# coc 2.5 will be TNS'd soon I got a feeling.

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That's some solid TNS-ing! That will be a #3 soon!

Thx my bro! The lb's come slowly on these grippers for me but one day I'll get there.

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