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Durrs Training Log


Durrs

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10/25/14- Thickbar chest/bicep DESTRUCTION

Big Set:

IB3.0 cgbp: 75% of max (200#) x started w/6's eventually dropped to 2's @ 68r. Dropped weight to 185# x 3-6r finished out 100 r/total. 135# x 9.

Dips: Bw matched bp rep for rep up to 100/total

Fgx Curls: Standing, Seated, Preacher x 15-20# x over 300r/total

Failed at everything toward the end. I was barely getting 8 reps on curls and from 80 to 100 on Bp/Dip superset was a battle of will lol.

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10/26/14- Core/Grippers/Hub PR!

GHR situps + chain: 10 x 11 sets

GHR back raise +chain/band: 20 x 11 sets

ss/

IM Hub: up to LH: 64.6#. RH: 59.6#!!

Drop to 52# Hub Holds: LH: 8, 10 seconds. RH: 4, 6 seconds

Gripper 5# strap holds:

LH: SM (111#) x 9, 15,14. RH: Coc 2 (109#) x 16, 14, 11 seconds

Wrist plate curls: 10# x 20 x 3 sets ea

ss/

GHP 4 ccs reps and holds x 3 sets

About a 2# PR on my strong hand Hub today, a bit more off hand. Inching closer to that 70# mark. The wrist plate curl/gripper ccs superset was awesome, I think I'm going to start using it consistently at the end of a grip workout. For some reason my Supermaster at 111# feels harder than my GHP 5 @ 114 both by cpw. Weird.

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10/29/14-Sq/Acc/RT

SSB atg some pause reps: 205# x 2-7 rep sets up to 50 total

ss/

GHR: bw x 36 total

BB shrugs: 95# perfect form pause reps x 20 x 5 sets

ss/

IB3.0 db lat raise: 10#'s x 50 x 6 sets, 20#s x 20, 15, 10

3" rolling handle: 80# x 15/15r

Rolling Thunder: Holds for time- LH x 125# x 20, 18 seconds, RH x 110# x 20, 18 seconds

3" rolling handle: 80# x 8/10r

Squats felt awesome today. I had a lot more reps in me but I didn't want to destroy myself so i held back, from reps 30-40 I did doubles for 5 sets w/ 30 second rest and it seemed to speed the workout up. Left wrist pain again on my second 3" handle set.. will keep an eye on it.

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11/1/14

Big Set:

Savickas Press: 120# x 4-6 rep sets up to 100 total

Bw dips match rep for rep until 55 then stopped (L pec tweak)

Bending:

Yellow, Blue

Red Nail: Fast

180kg Iron Grip Bar: Wobbled about 14 mm and then got stuffed

Took another 15+ all out hits. Did one after every Press set but had to take the loss.

170kg Iron Grip Bar pre-wobbled from about a month ago. Moved some more then F

Red Nail # 2: Wobbled then F.. smoked

Fgx standing DB curls: 15# x 20 x 5 sets

Fgx DB preacher: 25# x 12-15 x 100 total r

IB3.0 empty BB curls x 60+ reps

This workout took a lot out of me today. A lot of thickbar and bending. I continue to be humbled by these Iron Grip Bars. I feel like my strength is there initially to get it started but then I just get stuffed. I thought after wrestling the 175kg down under 2" a few weeks ago I would be able to do more damage on the 180kg but that wasn't the case. My next bending session I WILL CERT there 170kg.

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Watch those pecs, they can blow out with no warning. Make sure you're not overtraining the bending and heavy chest strain from dips or bench. I tore mine braced bending three years ago, kept me out a long time. Still weaker on the repaired side... So remember your limits, no one is invincible.

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Watch those pecs, they can blow out with no warning. Make sure you're not overtraining the bending and heavy chest strain from dips or bench. I tore mine braced bending three years ago, kept me out a long time. Still weaker on the repaired side... So remember your limits, no one is invincible.

Thanks for the heads up brotha and you're absolutely right about not being invincible.This is why i now do a lot of light to medium volume and I stop doing whatever I'm in the middle of at the first sign of trouble. I'm also going to move my bending to every other week for awhile and see how that works out. Thanks again.

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11/2/14-Core/Grippers

GHR back raise + chain & band: paused reps x 10 x 13 sets

GHR situps + chain: 10 x 10 sets. Drop chain, 20 x 3 sets

ss/

Grippers: strong hand

up to GHP 6 (130#) ccs x F, F (very close), 38mm GHP block set x 1 , PR. (Heaviest gripper I ever closed any set)

coc 2.5 (124#) ccs x double

GHP 5 (114#) ccs x triple

Coc 2 (109#) 10 second strap holds pyramid up in weight:

5# x 10sec, 10# x 10sec, 15# x 10sec, 20# x 10sec

10# plate seated wrist curls: 20 x 4 sets

ss/

GHP 4 ccs/hold x 3 x 2 sets/ coc 1.5 filed x 3 x 2 sets

Off hand was everything the same except a lot of assisted closes down to the GHP 5 and then I started getting full off hand closes. Also kept up on the strap holds until I hit 20#/F. Plate curl/gripper superset is a monster lower arm pump I suggest anyone try it. Also thanks to GrassMaine for sending the GHP 6 so quick I promise mine will get there via snail mail sooner or later.. I hope..

Edited by Durrs
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11/2/14-Core/Grippers

GHR back raise + chain & band: paused reps x 10 x 13 sets

GHR situps + chain: 10 x 10 sets. Drop chain, 20 x 3 sets

ss/

Grippers: strong hand

up to GHP 6 (130#) ccs x F, F (very close), 38mm GHP block set x 1 , PR. (Heaviest gripper I ever closed any set)

coc 2.5 (124#) ccs x double

GHP 5 (114#) ccs x triple

Coc 2 (109#) 10 second strap holds pyramid up in weight:

5# x 10sec, 10# x 10sec, 15# x 10sec, 20# x 10sec

10# plate seated wrist curls: 20 x 4 sets

ss/

GHP 4 ccs/hold x 3 x 2 sets/ coc 1.5 filed x 3 x 2 sets

Off hand was everything the same except a lot of assisted closes down to the GHP 5 and then I started getting full off hand closes. Also kept up on the strap holds until I hit 20#/F. Plate curl/gripper superset is a monster lower arm pump I suggest anyone try it. Also thanks to GrassMaine for sending the GHP 6 so quick I promise mine will get there via snail mail sooner or later.. I hope..

Haha no problem...nice session...glad to know your showing that GHP 6 who's boss

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11/4/13- Pullups/Triceps

Wtd Pullups:

50# x 4-8 rep sets/ 50 total

25# x 4-8 rep sets/ 50 total

Bw x some

Band pushdowns: 15-20 x 5 sets

Chain tricep ext: 15-20 x 5 sets

IB3.0 db kickbacks: 15 x 5 sets

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11/6/14-Sq/Ghr

SSB atg: 210# x 6, 4, 5, 5, 4, 7, 6, 5, 3, 6, 4/ 55r total

ss/

GHR: 60+/multiple sets

Work hours got me all fuzzed up. A little dehydrated. Still beat last weeks session. 3:50 am wake up tomorrow!

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11/8/14: Bp/Curls

IB3.0 cgbp: 200#(75%) x 7, 6, 6, 6, 6, 5, 5, 5, 2/2/2/2/2 (30 sec rests), 5, 4, 4, 4, 3, 3, 2, 4, 3, 4, 3, 2, 3, 1- 101 total

ss/

Fgx 1-arm db preacher curls: L/R x 35# x 5-8 rep sets up to 100 total

Fgx standing db curls: 35#s x 5 x 7 sets

Seated db shrugs: 50#s x 13, 13, 15, 15, 17, 20, 20 (good form paused reps)

Sick workout! I beat the Bp session I did a couple weeks ago even though it took more sets to a 100 I didn't drop to 185# in the 60's like I did then.

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11/9/14:Core/Grip

GHR Situps + chain: 10 x 10 sets. drop chain x 10 x 5 sets

GHR back raise +ch/bnd: 10 x 10 sets. drop ch/bnd x 10 x 5 sets

ss/

Strap Holds for 10 sec or best I could pyramid up in weight:

SM (111#) x L/R

5# x 10/5 seconds

10# x 10/6 seconds

15# x F/F drop to coc 2 both x 10/7 seconds

20# x back to SM LH. Coc 2 w/RH x 8/7 seconds

25# x 7/3 seconds

30# x F/F drop to Coc 2 LH, Coc 1 RH.. 10/10 sec, 10/10 sec

GHP 4 ccs x reps x L/R: 6/5, 6/5, 5/5

ss/

Seated plate wrist curls: 10# x 20/20, 20/20, 20/20

3" Rolling handle: 60# x 10/10 (primer set)

Rolling Thunder timed holds: LH(125#) x 23(time/weight PR), 14. RH(110#) X 19, 20

Seated plate wrist curls: 20# (two 10# plates together) x 4/6, 15# (10# & 5# plates together) x 10/10

ss/

Coc 1 ccs x L/R: 4/5, 7/5

Long one today but I gotta get it in on my days off so Wednesday I just bang Squats after work and I'm done. I don't know but I think the 30# strap hold with the Coc 2 is a PR as well but I don't feel like checking right now.

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11/12/14 Sq/Pullups

SSB Sq: 215# x 7, 5, 5, 3, 3, 4, 5, 4, 4/ 40r total

ss/

GHR: bw x 10 sets

Battle Rope Pullups: 1, 3, 3, 4, 4, 4, 4, 5, 4, 5, 3, 5, 5, 3, 3, 2/2/2/2/2 (30 sec rests), 4/70r

Wtd Pullups: 25# x 10, 8, 5, 4, 5, 6, 6, 6/ 50r total

I was reading John Brookfield's grip tips on the iron mind forum and found the vertical rope pull-ups. Giving them a run.

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11/15/14-Shoulders/Bending

1B3.0 Savickas Press: 125# x 5, 5, 6, 5, 6, 3, 5, 5, 5, 5, 3, 5, 3, 5, 4, 5, 5, 5. 85 total

Ss w/

Bending:Yellow, Blue, Red in singles

170kg Iron Grip Bar x Had it constantly moving just went over on time. So Cert F.

Finished off some wounded soldiers. Did a second Red Nail in dbls. Still many remains to complete.

Seated Db shrugs: 50#'s x 20 x 6 sets

ss/

Fgx Db lat raise: 10#'s x 30 x 6 sets

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I'd get tired just getting up off of the floor that many times haha!

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I'd get tired just getting up off of the floor that many times haha!

That's my cardio for the week! lol

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11/16/14-Core/Grip

GHR Situps + chain: 10 x 10 sets

GHR Back raise +chn/band: 10 x 10 sets

Fgx DO DL max out: 235# x 1 (20# PR)

Meadows Rows (Missed these. Excited to add back into routine): 100# x L/R: 15/15, 15/14, 15/13r

Seated plate wrist curls: 10# x 20/20, 15# x 16/16, 20# x 8/7, 15# x 10/10, 10# x 20/20 x 2 sets

ss/

IB3.0 db preacher curls: 35# x 10 x 6 sets

IB3.0 85# DB DL: 1 x 3 sets tried to hold but had nothing left at this point

Skipped coffee for 6 days leading into this then had two cups before and had the best workout of the week! My DO DL with the extremes was a huge PR and I know when you watch the video it wasn't a "competition" worthy DL b/c I didn't hold at the top but it's a big gym lift PR considering last time 220# was glued to the floor.

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11/19/14-Sq/Pullups

Big Set:

SSB atg pause reps: 220# x 4, 4, 2/2/2/2/2 (30sec rests), 3, 3, 3, 3, 3, 3, 3, 3, 3/ 45 r total

GHR: bw x 2-5 x 12 sets

Battle rope pullups (1 sec pause at top): 3, 3, 3, 4, 4, 2, 4, 4, 2, 2, 3, 4, 2, 2/42r stop pause reps/ finished squats around here

Battle rope pullups ss w/ Wtd pullups:

BR pullups: 6, 4, 4, 5, 5/ 24r

wtd: 25# x 10, 5, 5, 6, 5, 8/ 39r

Starting to like the rope pull-ups a lot. Not as much wtd volume this week but the pause reps killed me during the initial big set. 105 total pull up reps.

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Core/Grippers/1st Sledge workout

GHR Situps + Chain: 10 x 10 sets. Drop wgt- 15 x 3 sets

GHR Back Raise + chn/bnd: 20 x 10 sets. Drop wgt- 20 x 3 sets

Grippers:

GHP 6 (130#) LH ccs: F, F, F

CoC 2.5 (124#) RH ccs: F, F, F

GHP 5 (114#) L/R ccs: 3/1r

GHP 4 (98#) 3 second hold/3 second release x 3 sets ea

3" Rolling handle: 60# x 15/15 warmup set

Rolling Thunder holds for time: LH 125# x 24, 21. RH 110# x 23, 21 seconds

Big Set:

8# Sledge Front lever: Holding different places on handle to get btw 2-10 reps per arm x 5 sets

Seated plate wrist curls: 10# x 15-20r x 5 sets

CoC 1 ccs max reps x 5 sets

Messed with the sledge some more doing DL's, side levers standing and seated and some other angles. I think I will really enjoy getting better using it and it will have big carryover potential to other aspects of grip.

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11/23/14-Press/Curls/Acc

IB3.0 CG spoto press: 185# x 4 x 15 sets (good 2 second pauses here), Found my new favorite press exercise

ss/

Fgx DB preacher curls: 35# x 6-8r x 8 sets, FgxSeated Arnold Curl: 35# x 8, 8. FgxStanding 35#s x 8, 8, 8, 7, 7

Giant set:

Seated DB shrugs: 50#s x 20 x 5 sets

IB3.0 db lat raise: 10#s x 30 x 5 sets

Band pushdowns: Monstermini band x 25 x 5 sets

Heavy Preacher DB curl finisher: No Grips felt like toothpicks- 50# x 3/3, 3/3, 3/3, 3/2, 2/2

I know thickbar is killing my grippers but I like it too much to care.

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Sq/Pullups

Big Set:

SSB atg pause some: 5, 6, 5, 3, 5, 4, (2/2/2/2/2 30 sec rests), 3, 3, 3, 3/ 50 total

GHR: Bw x 11 sets

2" vertical rope pullups (1 sec pause @ top): 3, 3, 4, 4, 3, 3, 4, 2, 2, 3, 5, 3, 3, 3, 5/ 50r total/ stop pause reps here/

Superset:

2" vert rope pullups no pause: 5, 4, 3, 3, 3, 4, 7

Wtd pullups: 25# x 10, 6, 6, 7, 6, Bw finisher x 12

126 total pullup reps today. It's so cold in my garage I've been wearing sneakers in between sets and so i jumped on the GHR for the first time with shoes on and it made it 10x harder for some reason. Good times!

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I like your log man, lotsa good diverse training going on. Congrats on the FGX PRs, keep it up.

Thanks man. I'll keep doing every bb/db lift I can with fgx's or iron bulls and then test again in another 3-4 months and see if I can't break 250#. Should be interesting to see if that will work again for a PR.

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11/29/14-Ohp/Bending/Shrugs

Big Set:

Savickas Press: 130# x 6, 5, 6, 5, 5, 5, 5, 4, 4, 4, 5, 5, 3, 4, 4, (2/2/2/2/2 30 sec rests), 4, 4, 4, 4, 4/100r total

Standing DB shrugs: 50#s x 10 x 10 sets, 85#s w straps/belt x 10 x 10 sets

Yellow, Blue, Red in Dbls

Wounded 180kg Iron Grip Bar x multiple hits moving little by little. Still a work in progress.

Red Nail in Double IMP's x 3. All felt fast

Red Nail in singles x wobble/F.. Smoked

Stripped wgt kept IB3.0's on empty bar: upright row x max reps finisher

This was a two hour workout. Started having to take long breaks btw ohp/bending sets.

Edited by Durrs
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11/30/14-Core/Thickbar

GHR Situps + chain: 10 x 10 sets/ Drop wgt- 10 x 5 sets

GHR Back raise +chn/bnd: 20 x 10 sets/ Drop wgt- 20 x 5 sets

Ss/

Meadows Rows: 102.5# x L/R- 15/15, 15/15, 15/14, 15/12, 15/11 (up in wgt and beating reps name of the game here)

Standing plate curls: 25# plate x 7 x 5 sets ea arm

Seated plate wrist curls: 10# x 10/10, 15/15, 15# x 10/10, 8/8, 8/8

IB3.0 85# DBs DL/hold: Lift no hold, Lift and hold 1-2, Lift no hold, Lift and hold 1-2, Lift and hold 1-2

ss/

Fgx DB Standing curls: 30#s x 10 x 5 sets

Fgx elbow off pad iso preacher curls: 30# x 2 max sets

Meadows rows: 50# x 30/30 finisher

First time doing bicep plate curls and now i see why everyone loves them so much.

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