Durrs Posted October 25, 2014 Author Share Posted October 25, 2014 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. Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 26, 2014 Author Share Posted October 26, 2014 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. Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 29, 2014 Author Share Posted October 29, 2014 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. Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 1, 2014 Author Share Posted November 1, 2014 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. Quote Link to comment Share on other sites More sharing options...
jvance Posted November 1, 2014 Share Posted November 1, 2014 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. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 1, 2014 Author Share Posted November 1, 2014 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. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 2, 2014 Author Share Posted November 2, 2014 (edited) 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 November 2, 2014 by Durrs 1 Quote Link to comment Share on other sites More sharing options...
GrassMaine89 Posted November 2, 2014 Share Posted November 2, 2014 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 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 5, 2014 Author Share Posted November 5, 2014 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 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 7, 2014 Author Share Posted November 7, 2014 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! Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 8, 2014 Author Share Posted November 8, 2014 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. Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 9, 2014 Author Share Posted November 9, 2014 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. Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 13, 2014 Author Share Posted November 13, 2014 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. Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 15, 2014 Author Share Posted November 15, 2014 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 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 15, 2014 Share Posted November 15, 2014 I'd get tired just getting up off of the floor that many times haha! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 16, 2014 Author Share Posted November 16, 2014 I'd get tired just getting up off of the floor that many times haha! That's my cardio for the week! lol Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 16, 2014 Author Share Posted November 16, 2014 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. Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 20, 2014 Author Share Posted November 20, 2014 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. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 22, 2014 Author Share Posted November 22, 2014 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. Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 23, 2014 Author Share Posted November 23, 2014 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. Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 27, 2014 Author Share Posted November 27, 2014 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! Quote Link to comment Share on other sites More sharing options...
jvance Posted November 27, 2014 Share Posted November 27, 2014 I like your log man, lotsa good diverse training going on. Congrats on the FGX PRs, keep it up. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 27, 2014 Author Share Posted November 27, 2014 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. Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 29, 2014 Author Share Posted November 29, 2014 (edited) 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 November 29, 2014 by Durrs 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 30, 2014 Author Share Posted November 30, 2014 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. Quote Link to comment Share on other sites More sharing options...
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