bwwm Posted June 24, 2012 Share Posted June 24, 2012 I'm not going to be able to keep this updated along with my hardcopy log, but figured I'll put in workouts now & then in here. Yesterday: Fighter Pull-up Program: Bodyweight +22# 10,9,8,7,6 Power to the People Deadlifts: Sumo 420# 5,3,2 Skipped Viking Warrior Conditioning routine for snatches, cuz I ripped a callous up and have a lot of work on Saturdays to do. Today's update coming later... 3 Quote Link to comment Share on other sites More sharing options...
bwwm Posted June 24, 2012 Author Share Posted June 24, 2012 Today: KB Clean & Press: 98# 5x(1,2,3) both arms - got a little sloppy on the last rep of the last set, left arm Fighter PullUp: bodyweight + 22# 10,9,8,7,7 Power to the People Deadlifts: Conv 420# 5,1 - conventional is my weaker stance, and my form was deteriorating, so I halted on the 2nd set. At this point, my hands were pretty shredded, so went easy on grip. Skipped hub & 2HP. Grip: CoC#1 Filed, CCS: 10 reps, CoC#2 filed, CCS: did a few sets of two reps with the right hand. Left hand was only good for a few reps. FBBC 2X 5 reps both hands. 2 3/8" DB 120# 7 sec both hands. RH: 3 sets - 6 sec, 6 sec, 5 sec LH: 6 sec, 5 sec, 3 sec FInished up with some formulator work. Quote Link to comment Share on other sites More sharing options...
bwwm Posted July 24, 2012 Author Share Posted July 24, 2012 Now that the summer travel is over, I plan on putting more posts on this. Today's work: Clean & Press: 98# kb, 4x1xL/R Pullups: 15,13,11,9,7 Dimel Deadlifts: 205# Axle + two 20# tow chains, 2x20 Turkish Getups & Arm bars: 35#, 53# L/R - have a sprained toe, so I stopped there. Quote Link to comment Share on other sites More sharing options...
bwwm Posted July 25, 2012 Author Share Posted July 25, 2012 Pullups: 15,13,11,9,9 Dimel Deadlifts (conventional stance): 205# Axle + two 20# tow chains, 2x20 GTG pushups. Did some sledge pronation/supination work. Quote Link to comment Share on other sites More sharing options...
bwwm Posted July 27, 2012 Author Share Posted July 27, 2012 (edited) Viking Warrior Conditioning: 36:36; 24kg; 16 reps/int; 10 intervals Clean & Press: 98# kb, 4x(1,2) Grip: Grippers: C0C#1 filed, ccs: 10 reps bh C0C#2 filed, ccs: rt 4x3, lt 2x3, 1, 1 FBBC3xsmooth, ccs: rt 1,1,0 lt 1, 0 Tried C0C#2.5, but missed on both hands 2 3/8" DB hold for time (sec): lt: 4, 3, 4, 3 rt: 6, 4, 4, 4 35# hub: lt: 1, 1, 1, 1 rt: 1, 1*, 1*, 1* * - added a couple more pounds TTK (diy): 10# 15 reps bh, 15# 10 reps bh, 17.5# 2 reps lt, 3 reps rt 2HP block for time (sec): 90# 7, 115# 6, 115# 6 Also did some 50# blob slides. Supersetted gripper work with formulator work, and the hub & TTK with sledge supination & pronation work. Edited July 27, 2012 by bwwm Quote Link to comment Share on other sites More sharing options...
bwwm Posted July 28, 2012 Author Share Posted July 28, 2012 Yesterday's Work: Fighter Pull-up Program: 15, 13, 11, 11, 9 Dimels: 205# + 2 tow chains (#40) sumo 2x20 Viking Warrior Conditioning: 36:36; 53# kb; 16reps/int; 10 intervals Quote Link to comment Share on other sites More sharing options...
bwwm Posted July 29, 2012 Author Share Posted July 29, 2012 Tonight (Sat): C&P: 98# 4x(1,2,3) FPP: 15,13,13,11,9* * - it started raining so the last set was a 7/2 split as I had to reposition grip Dimels: 205# axle + 2 tow chains (40#) 2 x 20 Grip: Grippers mms: C0C#1filed: 10 reps bh C0C#2filed: 3 reps bh C0C#2.5: rt: 5 singles lt: 5 attempts, 3 closes (super seted these with formulator work) 2 3/8" DB holds (sec): rt 6, 6, 5, 6, 5 lt 6, 6, 5, 6, 5 (super setted with sledge sup/pro) 35# hub: rt, 1, 1, 1, 1, lt 1, 1, -, 1 TTK: 10# 10 reps bh, 15# 6 reps bh, 17.5# 3R 5L, 3R, 5L Blob 50 slides Quote Link to comment Share on other sites More sharing options...
bwwm Posted August 6, 2012 Author Share Posted August 6, 2012 Last night (Sat.): C&P: 98# kb, 5x(1,2,3) <- a lot smoother than the last time I did this many FPP: 15,10,10,10 <- my pullups have been off all week. Had a cold earlier in the week, and was supposed to be doing a 17, 15, ... reverse ladder today. me pullups PTTP DLs: 405# conventional, 5, 3, 2 Grip: Grippers (mms): C0C#1Filed: 10 reps both hands C0C#2Filed: 3 reps both hands C0C#2.5: 6 singles rt hd, 5 singles lt hd <- finding more small set tweaks that really are helping with the performance/feel of the close 2 3/8" DB Holds 125#: Rt hd (sec): 6 6 6 5 5 4 Lt hd (sec): 6 6 6 7 6 5 Finished up with some 35# hub, TTK, and Blob 50 slides. Blob is getting easier to slide around, and I think in a few months, I will be able to get this thing off the ground. Quote Link to comment Share on other sites More sharing options...
bwwm Posted August 9, 2012 Author Share Posted August 9, 2012 Been fightin' off some sort of virus this week. Here's the comeback last night: C&P: 98# 5x(1,2) FPP: BW+22# 9,8,7,7,6 PTTP: 415# sumo, 5,3,2 Reverse Push-ups: 4x8 <- new assistance exercise for pull-ups. Grip: Grippers CCS: C0C #1F: 10 reps bh C0C#2F: rt hand 2 reps, 2x3reps, 2 reps lt hand: 1 rep, 2x2reps, 1 rep Did some formulator work, 2 hand pinch block, and TTK. Quote Link to comment Share on other sites More sharing options...
bwwm Posted August 10, 2012 Author Share Posted August 10, 2012 Tonight's work: VWC: 36:36; 44lb kb; 17 reps/int; 16 intervals <- decided to start using heavier & lighter bells to jump start some progress on my conditioning DB presses: 40# 3x10 <- slowing getting my chest back in the game Reverse Push-Ups: BW+10# 8 reps, BW 3x8reps <- doing this as assistance exercise for pull-ups Normally Thurs is my off day, but decided since I was sick Mon & Tues to not rest today. Quote Link to comment Share on other sites More sharing options...
bwwm Posted August 11, 2012 Author Share Posted August 11, 2012 Tonight: FPP: BW +22# 9,8,8,7,6 <- really happy with how well I'm getting my chin over. Think the reverse pushups have helped. PTTP: 425# Sumo 5,3,2 <- happy with this since the last time I attempted this, I only got 5,3,1 That's it for today. Tomorrow will be loaded with training. Quote Link to comment Share on other sites More sharing options...
bwwm Posted August 12, 2012 Author Share Posted August 12, 2012 Today: Went full bore! Got my outside work done before it got over 110'F, and had a successful evening FPP: BW + 22# 9,9,8,7,6 C&P: 98# KB 5x(1,2,3) PTTP: 425# 5,1 <-conventional is weaker for me, but thrilled I got 6 reps total, considering my form usually deteriorates far worse than it did. VWC: 62#KB 36:36;15 reps/int; 6 intervals <- produced water blisters in my fingers Grip: Grippers (mms): C0C#1filed: 10 reps bh C0C#2filed: 3 reps bh; C0C#2.5: 3 singles bh < stopped here, cuz the blisters were killing me 2 3/8" DB holds (sec): R: 6, 6, 6, 6, 6, 5.5 L: 6, 6, 6, 6, 5.5, 3 35# Hub lifts: R: 4 lifts, 3 with a few extra pounds to micro load L: 1 good lift, 3 partial lifts with a few extra pounds for microload 2 hand block pinch hold (sec): 90# 10, 115# 5.5, 6 125# 7 TTK (homemade) reps: 10# 15 reps bh; 15# 10 reps bh; 17.5# R 3, 9 L 5, 6 50lb Blob slides: did a bunch of slides 4 times with both hands. Had a PR in that I finally got some air on the third attempt with the left hand. I've lifted 50# blobs before, but this one has always eluded me because it is a newer one and the surface is not so seasoned. Quote Link to comment Share on other sites More sharing options...
bwwm Posted August 19, 2012 Author Share Posted August 19, 2012 Earlier today: FPP: BW + 22#, 10,9,9,8,7 < happy about this PR C&P: 98# KB (1,2,3,4),4x(1,2,3) < didn't do the whole workout continually due to family activities Rack Pulls: 405# 5 reps warmup, 450# 3 reps, 500# 3 reps < these were off the 2nd pin from the bottom More work to come ... Quote Link to comment Share on other sites More sharing options...
Forever Posted August 19, 2012 Share Posted August 19, 2012 Today: Went full bore! Got my outside work done before it got over 110'F, and had a successful evening FPP: BW + 22# 9,9,8,7,6 C&P: 98# KB 5x(1,2,3) PTTP: 425# 5,1 <-conventional is weaker for me, but thrilled I got 6 reps total, considering my form usually deteriorates far worse than it did. VWC: 62#KB 36:36;15 reps/int; 6 intervals <- produced water blisters in my fingers Grip: Grippers (mms): C0C#1filed: 10 reps bh C0C#2filed: 3 reps bh; C0C#2.5: 3 singles bh < stopped here, cuz the blisters were killing me 2 3/8" DB holds (sec): R: 6, 6, 6, 6, 6, 5.5 L: 6, 6, 6, 6, 5.5, 3 35# Hub lifts: R: 4 lifts, 3 with a few extra pounds to micro load L: 1 good lift, 3 partial lifts with a few extra pounds for microload 2 hand block pinch hold (sec): 90# 10, 115# 5.5, 6 125# 7 TTK (homemade) reps: 10# 15 reps bh; 15# 10 reps bh; 17.5# R 3, 9 L 5, 6 50lb Blob slides: did a bunch of slides 4 times with both hands. Had a PR in that I finally got some air on the third attempt with the left hand. I've lifted 50# blobs before, but this one has always eluded me because it is a newer one and the surface is not so seasoned. Great all around workout here, you should be getting close on that CCS 2.5 and keep up those 50lb blob slides Quote Link to comment Share on other sites More sharing options...
bwwm Posted August 19, 2012 Author Share Posted August 19, 2012 Thanks Big T! I appreciate the feedback. I'm going to be trying wider sets on my mms day with the 2.5. Here's the rest of today's work: VWC: 62# kb; 36:36; 15 reps/int; 7 intervals < using light gloves so my hands don't blister up. Grip: Grippers (mms): C0C#1Filed 10 reps bh; C0C#2Filed 5 reps bh; C0C#2.5 6 singles bh < supersetted with formulator work and total of 100 wide pushups 2 3/8" DB holds 130# (sec): R 5 4 4 5 6 5 L 5 5 6 4 7 6 35# hub DL R: 1 1* 1** 1** L 1 1* 1** 1** < * - two extra horseshoes ** - 4 extra horseshoes (using horseshoes for microloading) DIY TTK: 15# 5 reps bh; 17.5# 3x5 bh 2HP (sec): 90# 10 115# 7 125# 5, 7 Blob 50 slides: 4 attempts both hands. Got a little air with the left hand again. Surface still seasoning. Quote Link to comment Share on other sites More sharing options...
bwwm Posted August 21, 2012 Author Share Posted August 21, 2012 Today's work so far: Fighter Pull-Up Program: BodyWeight: 15, 15, 12.5, 11, 9 < did the 3rd set too close to the first two Clean & Press: 98# KettleBell 2 x (1,2), 3 x (1) Axle Dimels: 215# + 2 chains (40#), sumo, 2 x 20 TGUs, Armbars, Reverse PushUps, and some incline work on deck. Quote Link to comment Share on other sites More sharing options...
bwwm Posted August 21, 2012 Author Share Posted August 21, 2012 TurkistGetUps & ArmBars: 35#, 53#, 70# kettlebell both sides, one rep per side Incline DB Presses: 4 x 10, 40# DBs Reverse Pushups: 3 x 8 That concludes Monday assistance work. Quote Link to comment Share on other sites More sharing options...
bwwm Posted August 23, 2012 Author Share Posted August 23, 2012 C&P: 98# KB 2x(1,2,3), 3x(1,2) Heavy Swings: Plateau Buster 160# 3x8; 106# KB 3x8 Grip: Grippers(CCS): C0C#1Filed: 10 reps bh; C0C#2Filed: R(reps/attempts): 2/3 3/3 3/3 3/3 3/3 3/3 2/3 L(reps/attempts): 3/3 3/3 2/3 2/3 1/2 2/3 2/2 2 3/8" DB holds 130# (sec): R 6 6 5 4 4 2 L 6 7 6 5 5 2 35# Hub: R 1** 1* 1* 1* L 1** 1* 1* 1* < ** + 5 lbs * + 4 horseshoes DIY TTK: 15# 10 reps bh; 17.5# 3x5 2HP block hold (sec): 90# 10; 115# 7; 125# 7; 135# 5 KB Pinch DL 33+# kb: R 0 0 1 0 L 1 1 1 1 Blob Slides (50): 4 attempts both sides < really thrilled because I got a hop on the R on the last attempt. The L got a little air 2nd attempt, 3 good hops on 3rd attempt, and a good 2-3 sec lift on the 4th attempt. Did formulator work opposite of grippers, and sledge sup/pro work towards the end of fat db work (think that's why the numbers there dropped off). Quote Link to comment Share on other sites More sharing options...
bwwm Posted August 25, 2012 Author Share Posted August 25, 2012 FPP: 17, 15, 13, 11, 11 Dimels: 215#+40# of chains 2 x 20 Really thrilled the pull-ups are back up to snuff. Going to see if I can hit a 19 rep run next week. I think it's unlikely, but worth a shot. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 25, 2012 Share Posted August 25, 2012 Strong work! Quote Link to comment Share on other sites More sharing options...
bwwm Posted August 25, 2012 Author Share Posted August 25, 2012 Thanks Jason!!! Quote Link to comment Share on other sites More sharing options...
bwwm Posted August 26, 2012 Author Share Posted August 26, 2012 Another Onslaught of a Saturday: FPP: 17, 15, 13, 13, 11 < shocked I did so well on these today C&P: 98# kb 2 x (1,2,3,4), 3 x (1,2,3) < these were a grind cuz it's hot & humid today (usually it's just hot) Dimels: 215# axle + 2 tow chains (40#) 2 x 20 Later today will be VWC, and my Grip workout will include testing Plateau buster one hand DL and Rolling thunder maxs. Quote Link to comment Share on other sites More sharing options...
bwwm Posted August 26, 2012 Author Share Posted August 26, 2012 Last night (conclusion of Saturday's work): VWC: 62# KB, 36:36, 15 reps/int, 8 intervals < this was a PR, but even with gloves, I could feel blood blisters & water blisters forming. Grip: Due to painful hands from the VWC kb snatches, skipped grippers, and plateau buster DLs. Need to move heavy KB snatches back to Fridays. Rolling Thunder PR test: 115# 1 rep bh; 125# 1 rep bh; 135# 1 rep bh; 145# 1 rep bh; 155# 1 rep right, 0 rep left 35# hub: 1 lift bh; +5# 1 lift bh; +5# 0 lift bh 2HP holds (sec): 90# 10; 125# 6; 135# 6 50# blob slides: 3 'sets' - got some air lefty on 2nd & 3rd 'set' 33# kb pinch DLs: L 1, 1, 1 R 1, 1, 0 Quote Link to comment Share on other sites More sharing options...
bwwm Posted September 4, 2012 Author Share Posted September 4, 2012 Deloaded for a week, and did other stuff - box squats, barbell bench (last time I did that was 16 years ago when I tore my rt pec), also lifted my atlas stones. Today: C&P: 98# kb, 2x(1,2),3x(1) FPP: BW+22# 10,9,8,7,6 PTTP DL: Sumo Axle 400# 5,3,2 < did Axle per Reinard's suggestion. Felt better on my hands, than regularly Oly bar. Did some sledge sup/pro work, and formulator work. Quote Link to comment Share on other sites More sharing options...
daniel reinard Posted September 4, 2012 Share Posted September 4, 2012 what do you think of the axle instead of barbell for deads? Quote Link to comment Share on other sites More sharing options...
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