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#1 OFFLINE   bwwm

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Posted 23 June 2012 - 08:24 PM

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...
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#2 OFFLINE   bwwm

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Posted 23 June 2012 - 11:06 PM

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.

#3 OFFLINE   bwwm

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Posted 23 July 2012 - 11:50 PM

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.

#4 OFFLINE   bwwm

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Posted 25 July 2012 - 12:11 AM

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.

#5 OFFLINE   bwwm

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Posted 26 July 2012 - 09:50 PM

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 by bwwm, 26 July 2012 - 09:56 PM.


#6 OFFLINE   bwwm

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Posted 28 July 2012 - 01:22 PM

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

#7 OFFLINE   bwwm

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Posted 29 July 2012 - 12:36 AM

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

#8 OFFLINE   bwwm

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Posted 05 August 2012 - 05:02 PM

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 :flame 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.

#9 OFFLINE   bwwm

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Posted 09 August 2012 - 10:05 AM

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.

#10 OFFLINE   bwwm

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Posted 09 August 2012 - 09:00 PM

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.

#11 OFFLINE   bwwm

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Posted 10 August 2012 - 11:13 PM

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.

#12 OFFLINE   bwwm

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Posted 12 August 2012 - 12:35 AM

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.

#13 OFFLINE   bwwm

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Posted 18 August 2012 - 08:27 PM

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 ...

#14 OFFLINE   Big T

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Posted 18 August 2012 - 10:22 PM

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

#15 OFFLINE   bwwm

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Posted 19 August 2012 - 12:28 AM

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.

#16 OFFLINE   bwwm

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Posted 20 August 2012 - 08:43 PM

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.

#17 OFFLINE   bwwm

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Posted 20 August 2012 - 09:57 PM

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.

#18 OFFLINE   bwwm

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Posted 23 August 2012 - 12:17 AM

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).

#19 OFFLINE   bwwm

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Posted 24 August 2012 - 09:28 PM

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.
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#20 OFFLINE   Shoggoth

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Posted 24 August 2012 - 10:44 PM

Strong work!