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Durrs Training Log


Durrs

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4/15/14- Grip/Core

Rolling Thunder up to 110#(80%) x 2

Drop to 90#(65%) x 3 x 8 sets ( 90 sec rest)

RT Holds for time x 90# x L/R- 37/27, 30/17, 15/25

coc # 1.5 strap holds x 2.5 lbs - 25/22, 23/18, 18/16, 14/14, 13/11

coc # 1.5 reps - 6/5

coc # 1 reps - 9/8

Situps off GHR- 100

Back ext off GHR- 85

Trashed

Edited by Durrs
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4/16/14- Squats/Shoulder work

SSB atg- 80# x 10, 100# x 10, 120# x 10, 140# x 10, 170# x 10, 10

GHR- bw x 8 x 6 sets

DB lat raise - 20#s x 20 x 10 sets

super set w/

Battle rope - 10 second rope lateral motion x 10 sets

BB Shrug pause reps- 225# x 10 x 10 sets (60 sec rest)

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Battle rope work... Nice! Wish I had a pair of em for conditioning!

Get some, it's an awesome investment.

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4/17/14- Pullups/Tri's

Wtd pullups- Bw x 10, 10, 25# x 3, 50# x 3, 75# x 3, 100# x 1, 110#(80%) x 2

Speed sets- 75#(55%) x 3 x 8 sets ( 60 sec rest)

Drop sets- 50# x 5, 25# x 10, Bw x 10

Chain tricep ext- 4 chain x 6 max rep sets

superset w/

Band pushdowns- 6 max rep sets

These last couple weeks I've been trying out a modified Ed Coan deadlift routine for the Rolling Thunder so I figure I'll try the same thing for my Wtd Pullups. For those not familiar with the Ed Coan deadlift routine it's a 10 week program working up to target percentages with "working sets" of around 3 x 8 sets with designated rest periods. Test week is on the 11th week and I'll obviously post the results. Should be interesting.

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4/19/14-Dips/Arms/Nails

Dips-Bw(235) x 5 x 10 sets all 3 second pause reps at the bottom

BB curls- light weight x 15-20 x 6 sets

BB preacher curls- light weight x 10-12 x 6 sets

DB standing curls- lw x 15-20 x 6 sets

Nail work

Wht x 1

Grn x 1

Yellow x 1

Blue x 1, 1, F(slight start to the bend though)

I'm feeling kind of beat up so I didn't go heavy on dips like I wanted to today. Nails went well, my second blue nail attempt was probably a time PR although I wasn't timing. On the third blue nail attempt I just literally had no juice left and didn't even think I bent it at all until I looked at it and saw I had gotten it started. I'm going to try and dominate these blue nails before I even attempt a Red. We'll see.

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4/20/14-Grip/Core

(week 3 of modded ed coan for RT)

Rolling Thunder- up to 120# (85%) x 2

Drop to 100# (70%) 3 x 6 sets (105 sec rest)

GHP # 4 (98#) x L/R- 4/4, 4/2, 4/4, 3/2, 4/3, 3/1

CoC # 2 x L/R- 3/1, F/F

CoC # 1.5 strap holds x 5#- 22/19, 19/19, 23/19

GHP # 5 (114#) x F/F really close on LH

RT x holds for time x 100#- 19/11, 17/11, 15/13

ghr situps x 100

ghr back ext (paused reps) x 100

Got my rated GHP grippers in the mail and man that knurling is awesome. I needed a gripper that put me in the 3-5 rep range to break through this coc # 2 slump I've been in and I think the GHP 4 is going to do it. I got a 98# ghp 4, a 114# ghp 5 and a 134# ghp 6. I moved my RT timed holds to after grip work b/c I think it was burning me out for grippers.

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Damn those GHPs are consistent. My 5 is 114 as well, and my two 6s are 132 and 134.

Only thing that kills me is the spread.

How close are you on the GHP5?

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Damn those GHPs are consistent. My 5 is 114 as well, and my two 6s are 132 and 134.

Only thing that kills me is the spread.

How close are you on the GHP5?

Less than 1/8 inch. My wife was watching and said she could barely see a space between the handles. My right hand was a easy quarter inch sadly.. I gotta bring that hand up to speed.

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4/21/14-Lower/Shoulders

SSB atg squat (2 sec pause reps)- 80# x 10, 100# x 10, 120# x 10 x 5 sets

GHR- bw x 8 x 6 sets

DB lat raise- 15#s x 20 x 10 sets

superset w/

Battle rope 10 second lateral motion x 10 sets

BB Shrug (2 sec pause reps)- 185# x 10 x 10 sets

superset w/

Face pulls x mini band x many reps

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4/22/14-Wtd pullups/triceps

Wtd pullups- Bw x 5, 5, 5, #25 x 3, 50# x 3, 75# x 3 x 12 sets (90 sec rest)

Drop sets- 60# x 4, 50# x 5,, 40# x 6, 30# x 6, 20# x 7, Bw x 11 (90 sec rest)

Chain tricep ext- lots

superset w/

Band pushdowns- lots

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Core/Hub PR

Hub DL- Up to 52.5# (6.5 lb PR!)-Right hand was well controlled and solid lift. LH got up but not controlled decent... So huge PR either way.

Hub DL x reps x L/R- 40# x 5/5, 6/6, 6/6, 6/4, 5/5, 4/4

Hub holds for time x 35# - 16/20, 16/18, 12/12

Reverse Hypers x 50 reps

Some situps

Big PR on the hub got me fired up. I was going to do some nails but my hands are just beat to hell so I'm going to wait until Saturday after wtd dips. Getting there.

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4/25/14- NAIL WORK

Warm up-

Bw sq x 50

GHR situps x 20

Rotator cuff stretch and bands

Back ext x 20

Bw squat x 50

All Nails were Double overhand style

White x 1

Green x 1

Yellow x 1

Blue x 1

Red x F

Blue x 2

Yellow x 2

Red x F (felt better this time, like I had a grip on it.)

Red nail is a monster. I gave it a really good hit for about 10 seconds all out and I swear I felt like it wanted to start going but that was probably just positive thinking lol. Ended up doing 3 Blue nails in this workout so that's a volume PR. I think next week I'm going to go for a double white which in the Bag of Nails pamphlet says is harder than a blue.

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4/26/14- Strict Press/Curls

Savickas Press-up to 135# x 4 x 4 sets

Drop sets- 125# x 5, 115# x 7, 105# x 8, 95# x 7.5, 85# x 12 (60 sec rest)

BB Curls- Light weight x 20 x 6 sets

DB Incline curls- Lw x 12-15 x 6 sets (2 sec pause reps)

1- arm preacher pause reps- 25# x 10-12 x 6 sets

I'm sore as hell from doing nails yesterday so instead of wtd dips I did some Savickas strict presses. Felt good.

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4/27/14-Grip/Core

(Week 4 of modded ed coan for RT), training max up 10#s

Rolling Thunder up to 135# (90%) x 2

Speed sets- 110# (75%) x 3 x 5 sets (105 sec rest)

Maxed out Grippers- 114# GHP 5* Pr LH/ RH x F- I estimate I'm between 115-120# LH and 110-114# RH

GHP 4 (98#) x L/R- 6* Pr/4, 4/3, 4/3, 5/3, 6/3 - rep PR

Silvis lvl 4 adjusted to max double each hand

CoC # 1.5 strap holds x 5#- 23/17, 22/16, 18/16

RT x 75# (50%) alternating hand 10 second holds until I couldn't pick it up. Good pump. Fun times.

GHR Situps x 100

Back ext (2 sec pause) x 100

I moved my RT training max up to 150# for the next 3 weeks and I'm going to see how it goes. PR left hand on the GHP 5 was awesome to get. I estimate I'm about 10#s stronger on my LH as far as grippers go. RT alternating holds was some serious pain.

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4/28/14-SQ/Accessory

SSB atg- up to 170# x 5 x 5 (90 sec rest)

GHR- 6 x 8 sets

Db lat raise

superset w/

Battle rope 10 second lat motion x 10 sets

BB Shrug- 185# x 50 reps in one set

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4/29/14- Pullups/Arms

Pullups (Bw 240#) x 120 reps neutral grip

Chain tricep ext- 4 chains x 12-20 reps x 10 sets

superset w/

Band pushdowns- 2 second pause reps x 10 sets

Some wide grip pullups

I looked on YT and found a way to make a homemade wrist-roller using an olympic bar with a single wrapped long heavy band looped through a plate/DB or KB. I feel like my wrists are a weak point so I'm going to add wrist roller work once every two weeks to start and see how it goes. My first session will be tomorrow.

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5/3/14-Dips/Nail PR

wtd dips- up to 130# x 1

Drop sets- 120-BW by 10 # max reps no rest

Bicep curl circuit- light weight just to get pump going

Nail work-

White x 1

Green x 1

Yellow x 3

Blue x 1

Double white x 1 (says harder than blue, felt easier than blue today however)

Red Nail x STARTED!! PR!!

Slight bend on the RED NAIL baby! got a good first hit on that bastard and started it enough to where I cant roll it on a flat surface... gave it another hit after resting but I was spent. Work in progress.

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5/4/14- RT/Core (Week 5 of modded ed coan)

Rolling Thunder up to 120# x 3 x 3 sets (80%)

Speed sets- 100# x 3 x 3 (2 min rest) (65%)

coc # 1.5 x strap holds x 5#- 6 max sets

RT 10 second alternating holds x 75# (50%) until I couldn't pick it up anymore

GHR situps x 100 reps

GHR back raise (2 second pause reps) x 100 reps

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5/5/14-SQ/Accessory

SSB ATG- Up to 220# x 3

Drop to 170# x 5 x 5 sets

GHR- 10 x 5 sets

BB Shrug- 190# x 10 x 10 sets (2 second pause reps)

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5/6/14- Pullups/Tris

Wtd pullups- 50# x 5 x 5

Bw pullups- 75 reps (multiple sets)

Chain tricep ext x max reps x 10 sets

superset w/

Band pushdowns x max pause reps x 10 sets

Lat raise- 50 reps

Chest is all healed up from dips on Saturday so I think tomorrow I'm going to try and finish that red nail I started.. or at least give it hell trying.

Edited by Durrs
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5/7/14- Hub/Nails

Hub DL reps x 45# x L/R- 3/2, 5/5, 7/7* Rep PR, 4/3, 4/4

Hub holds x 40# x L/R- 12/14, 9/8, 9/11 seconds

Nail Work:

Green x 1

Yellow x 2

Blue x 1

Red x Kinked some more. Maybe another 5-10 degrees. Might take a few more sessions to complete my first Red Nail lol.

Yellow x 4 trying to get my form down more.

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5/10/14- (week 6 modded ed coan)

Rolling Thunder up to 130#(85%) x 2 (felt easy)

RT speed sets 105#(70%) x 3 x 3 (2 min rest)

GHP 4(98#) CCS x L/R- 5/3, 7*PR/4, 6/3

GHP 5(114#) CCS X 2 LH* PR, RH x F

Silvis Lvl 4 adjusted to max double RH

CoC # 1.5 x strap holds w/5#- 27*PR/15, 22/19, 22/18 seconds

CoC # 1 x GHP block set reps- 17/13

DO FGXtreme DL- up to 185# x 1- LOL!

RT- 75# (50%)- alternating 10 second holds until Failure

GHR situps x 100

GHR back ext x 100 (2 second pause reps)

Great workout after a couple days off. My previous best gripper rep out was GHP #4 x 6 and GHP #5 x 1 block set reps and today I hit 7 x GHP #4 and 2 x GHP #5 CCS!! So at least my LH is coming along nicely. The Fat gripz extreme DL was a really humbling experience and I'm glad at least I know how weak I am at that and will fix it.

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