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Road To Crushing The Blob And Pinching The No.3


Anthony C.

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Legs today

Front Squats

3 sets of 10 reps 135 lbs

Back Squats

10x185 10x225 6x245

One leg leg press

20x1 plate per side, 20x1 and 25, 20x2 plates

Lying Leg Curl

15x90 10x100 8x100

Superset with standing calf machine

Electron reminded me that front squats are pretty cool, and I was very good at them back in the old days, so I went ahead and did them today. Overall they didn't fatigue my legs at all but completely destroyed my core. What a great ab exercise! Gonna be doing these, probably not first in the workout again though. Completely killed my strength for back squats.

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Man, I'm loving these front squats. Feels good on the legs, and you have to keep good form first over using more weight.

I want some small tree trunks as legs.

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Man, I'm loving these front squats. Feels good on the legs, and you have to keep good form first over using more weight.

I want some small tree trunks as legs.

Yeah they were awesome! I used the sting ray though because I'm too much of a Nancy to try snatch grip LOL

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Work on that snatch grip bro. It makes you look like an Olympic badass instead of a questionable bodybuilder. Lol

Haha yeah, oh well. At 5 in the morning there's only like three people there anyway lol

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Work on that snatch grip bro. It makes you look like an Olympic badass instead of a questionable bodybuilder. Lol

Haha yeah, oh well. At 5 in the morning there's only like three people there anyway lol

One of which was an old guy....... :flowers: You know'm sayin, handsome :grin:

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Work on that snatch grip bro. It makes you look like an Olympic badass instead of a questionable bodybuilder. Lol

Haha yeah, oh well. At 5 in the morning there's only like three people there anyway lol

One of which was an old guy....... :flowers: You know'm sayin, handsome :grin:

Hahaha :) gotta love those dudes that just come to chat.

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Grip yesterday:

Grippers, all reps done MMS:

Right: 1xGM 134, 4xGM 134, 3xGM 134, 4xSM 128, 1xHG300 135, 4xTRex w extended handle, 23 x coc 2 102

Left: Miss 119 2.5, 3 extended handle t rex singles, 5xcoc 2 102, Long hold with 109 coc 2, 3x coc 2 109

Sorinex 2'' rolling handle

Right: 10x130, 3x150, 1x150

Left: 10x130, 1x150, 1x150

Rolling thunder

Right: 7x100, 6x100

Left 7x100, 7x100

Sidewinder wrist roller: bunch of stuff ranging from heavy to light

Awesome workout! After my first close, the 1 rep with the GM, I stopped and said to myself, "I can do better." Put on one of those chez inspirational videos that he loves to watch, and then really psyched myself out. Went into beast mode and destroyed that GM for 4 reps. Off hand sucked as usual. The strength is there, but the weirdness of setting in my off hand just kills my closes. I don't even feel like I don't have the strength to set because I know i do, it just feels so awkward to me. Need to work on it. Decided to put thick bar after grippers since I'm prioritizing grippers right now and don't want to be doing a billion workouts every week and it seems to have went fine.

Also, my lower arms are sore as fudge today.

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What helps me to get psyched up is aggressive emotional music and thinking about things that make me mad.

Loud music!

The adrenaline surge comes over you like a freight train and its time to go! :D

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Back day this morning

Pulldowns

8x160, 8x180, 8x190

Cable row

8x160, 8x170

Cable row with rope attachment

15x110, 12x120

Chin ups

3 sets 10 reps

Machine shrugs

25x2 plates, 20x2, 15x2 per side

Hammerstrength row

10x90, 10x100, 12x100 per side

Dumbbell rows

8x65, 9x65, 9x65

Excellent workout, strength is coming back. Didn't feel like utter crap this morning. Looking forward to bending and pinch!

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I got these tips from David Wigren once. Helped me smash the red in a a few months.

1. Deep breath, hold it.

2. Tense your whole upper body, arms, lats, everything. That radiant tension will help. Like squeezing the bar in benching.

3. As you start to bend, press the end of the nail into your palms, squeeze the wraps tight and move your elbows forward, as if they would meet infront if you. All at once, all through the bend.

EJ told me to hold my hits longer and to not lean over too much, that also helped alot.

I've never bent any nails from ironmind except the red nail, but I'd guess that the yellow nail would be around where I started.

Sledge levers and static holds help alot too.

I will follow your bendingprogress mate!

Good luck and have fun!

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I got these tips from David Wigren once. Helped me smash the red in a a few months.

1. Deep breath, hold it.

2. Tense your whole upper body, arms, lats, everything. That radiant tension will help. Like squeezing the bar in benching.

3. As you start to bend, press the end of the nail into your palms, squeeze the wraps tight and move your elbows forward, as if they would meet infront if you. All at once, all through the bend.

EJ told me to hold my hits longer and to not lean over too much, that also helped alot.

I've never bent any nails from ironmind except the red nail, but I'd guess that the yellow nail would be around where I started.

Sledge levers and static holds help alot too.

I will follow your bendingprogress mate!

Good luck and have fun!

Thanks for the tips Peter! That is all awesome stuff straight from one of the world's best. I started very weak at bending...green nail lol. But have been improving quickly thanks to a good mentor of the game.

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Nice job on the yellow nail bending. Is that the toughest stock you have? You could certainly bend some bigger stuff.

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Nice job on the yellow nail bending. Is that the toughest stock you have? You could certainly bend some bigger stuff.

Thanks man. I have some blues as well, but yes as far as 7'' stock goes the yellow is the hardest I have for now. In a few weeks I'll order some J K L M, once I'm bending yellows very easily. Just really trying to get the technique and toughen up my hands for now!

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Today's workout

Seated overhead barbell press

5x135, 3x145, 3x150, 3x155, 5x135

Dumbbell flat bench press

15x70 10x80 5x85

Dumbbell incline flies

10x40, 6x45

Dips

8, 12, 12

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Grip yesterday:

Grippers, all reps done MMS:

Right: 1xGM 134, 4xGM 134, 3xGM 134, 4xSM 128, 1xHG300 135, 4xTRex w extended handle, 23 x coc 2 102

Left: Miss 119 2.5, 3 extended handle t rex singles, 5xcoc 2 102, Long hold with 109 coc 2, 3x coc 2 109

Awesome stuff here! And good work on the DO bends.

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Grip yesterday:

Grippers, all reps done MMS:

Right: 1xGM 134, 4xGM 134, 3xGM 134, 4xSM 128, 1xHG300 135, 4xTRex w extended handle, 23 x coc 2 102

Left: Miss 119 2.5, 3 extended handle t rex singles, 5xcoc 2 102, Long hold with 109 coc 2, 3x coc 2 109

Awesome stuff here! And good work on the DO bends.

Thanks carl!

Legs today

Conventional deadlifts

8x225 6x275 3x275

One leg press

20x2plates 15x2.5 plates 12x3 plates per side

Squats

8x185 8x235

Calves, abs

Nothing to failure today, just took it easy!

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Last night Grip session

Grippers

Right: 2xBBGM 138 MMS, 1xBBGM 138 MMS, 3 singles with choked 147 coc 3, Hair Miss x COC3 143 mms, 3xBBSM 128 MMS, 1 more single with choked 147 coc 3

Left: 1x2.5 119 mms, 2xbbm 114 mms, 3xbbm 114mms, 1x2.5 119 mms, 1xGHP5 113 mms, Hold with 109 coc2, Single x 109 coc2 mms

Rolling Thunder

Right 5x105, 3x105, 6x105, 7 second hold 105

Left: 4x105, 2x105, 5x105, 6 second hold 105

Sledge holds with 8lb hammer

Front 15 seconds @ 14'', 10 @ 15'', 2 x 17'' reps

Left: 15 @ 14'' 5 @ 15'' 1x17'' rep

Rear Right: 15@14'' 14 @ 14''

Left 15@14'' 10 @ 14''

TTK

Right 37x7.5, 27x7.5, 27 second hold 7.5

Left 34x7.5, 27x7.5, 35 second hold 7.5

Awesome session. I went full Chez/PeterSweden mode and listened to some inspirational videos and then got really angry and started yelling all kinds of crap in my apartment before attempts. Nervous system was fired up to the max and I am physically exhausted the day afterward from this session.

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Back and Biceps today

Pulldowns

8x160 8x180 9x190

Cable Row

8x150 8x160 8x170

Chin ups

10, 10, 12

Hammerstrength row

10x100 10x110 8x110 weight per side

Dumbbell row

8x70 8x70 8x70

Sets of dumbbell curls with the 30's followed by machine curls

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what's a hammer strength row,sounds heavy

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what's a hammer strength row,sounds heavy

Hey Parris,

Nah, it sounds way more badass than it really is. It's basically just a plate loaded rowing machine made by the company Hammerstrength. It has a very natural line of movement though and is a great finishing exercise.

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what's a hammer strength row,sounds heavy

Hey Parris,

Nah, it sounds way more badass than it really is. It's basically just a plate loaded rowing machine made by the company Hammerstrength. It has a very natural line of movement though and is a great finishing exercise.

cool , you need a strong back to hold the weight when your squatting.
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what's a hammer strength row,sounds heavy

Hey Parris,

Nah, it sounds way more badass than it really is. It's basically just a plate loaded rowing machine made by the company Hammerstrength. It has a very natural line of movement though and is a great finishing exercise.

cool , you need a strong back to hold the weight when your squatting.

Absolutely man!

November 26

Bending

Bent my first blue DO in singles, went down fairly quickly in about 20 seconds. Also two more yellows. I ordered harder stock

Pinch

Sorinex 2" block 2hp

5x80 5x100 5x100 3x100

Hub

Right 5x44.5 8 second hold 39.5, 8 second hold, 1x49.5

Left 2x39.5 5 second hold 39.5, 4 seconds 39.5. (Wow, where did my strength go??)

Pinch block curl

Right 2x10x15

Left 2x10x15

Drags with 38 lb fatman blob, also got it a few inches off ground with my off hand

Yesterday, thanksgiving

Abs, active recovery and 25 min jog

Today, chest shoulders triceps

Seated overhead barbell press

3x5x135, 5x140

Dumbbell flat bench

10x75 7x85 4x90

Db incline flies

12x40 10x45 8x45

Db incline press 2x8x65

Db laterals 18x20 15x20 10x20

Dips 15 15 10

Seated overhead db extension

4x80 4x80 8x65

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You like the blob drags? Helped me lift my fatman fairly quick after over a year collecting dust. It basically teaches the tendons to adapt to the blob at a lighter load until you're strong enough to lift it. I continue to do them so I don't have to train blobs balls to wall each time.

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