bwwm Posted May 29, 2014 Author Share Posted May 29, 2014 Today: DBPress: 103# R 3 x (1,2); (1,1) L 4 x (1,2) < right shoulder is a bit sore from benching yesterday KBRows: 103# x 20 bh; 123# x 15; 143# x 10; 163# x 5 Sled Drags: 145# - 1 trip up & down the block. Sinuses are a wreck today, so didn't go crazy with the conditioning work. Quote Link to comment Share on other sites More sharing options...
bwwm Posted June 1, 2014 Author Share Posted June 1, 2014 Yesterday: DBPress: 103# R 3 x (1,2,3); (1,2,2) L 4 x (1,2,3) < right shoulder is a bit sore from benching this week still KBRows: 103# x 20 bh; 123# x 15; 143# x 10; Grippers: worked up to some singles with my #3 righty Unstable Bench: 135# with 45# plate on each end on bands 4 x 5 Quote Link to comment Share on other sites More sharing options...
bwwm Posted June 2, 2014 Author Share Posted June 2, 2014 Today: Upright Rows: 135# 3 widths x 7 reps; 155# 3 widths x 7 reps; 185# 3 widths x 7 reps JMPresses: 135# x 10; 155# 3 x 10 Fat DB work: Got tilted lifts with both right and left hand first attempt. Got tilted lift with right hand, but no lift with left on 2nd attempt. Did a bunch of negatives with Inch DB. TTK-like work: 15# hi/lo x 10 20# 2 x hi/lo x 10 50# blob: got some nice lifts both left & right Quote Link to comment Share on other sites More sharing options...
bwwm Posted June 7, 2014 Author Share Posted June 7, 2014 Today: KB Rows: 103# x 20 bh; 123# x 16 bh; 143# x 10 bh DL: 425# 2 x 5 Grace DB: Did about 5 negatives both hands. Warming up for tomorrow. Did some indian clubs, formulator extensions, and goblet squats for mobility Quote Link to comment Share on other sites More sharing options...
bwwm Posted June 8, 2014 Author Share Posted June 8, 2014 Today: DBPress: 103# 4 x (1,2,3) bh Grippers: #1Filed: 10rbh, tns; #2Filed: 5 rbh, 20mm block set BB SM Adjustable: 20mm block set R: 6 x 5; L 4, 1, 4, 4, 4, 4 < had a bad set on the 2nd set of L; Don't know what the RGC is on this gripper right now. I adjusted it so it's harder than my #2, but less difficult than my #3. Sled Drags: 145# 3 trips to the corner & back Thumbless Fat Gripz BB Holds: 245#: 8 sets of 10 sec holds each Wobble Bench: 135# + a 45# on a band on each end 5 x 5 TTK-like device: 15# hi - 10r; lo - 10r 20# 3 sets of hi - 10r; lo - 10r Quote Link to comment Share on other sites More sharing options...
bwwm Posted June 9, 2014 Author Share Posted June 9, 2014 Today: Hands were a little sore today. Some db work: curls/tricep extensions/incline press 40# dbs 2 x 10 65# dbs 2 x 5 Quote Link to comment Share on other sites More sharing options...
bwwm Posted June 15, 2014 Author Share Posted June 15, 2014 Today: Swiss Bar : 125# 3 x 5/5/5 (narrow, med & wide grip) Grippers: worked up to 8 singles with C0C#3 righty & 5 singles lefty, 20mm set < happy the left hand is catching back up to the right hand DL: 425# Axle, Conventional, mixed grip 2 x 5 Sled Drags: 145# 4 trips up & down the block. Quote Link to comment Share on other sites More sharing options...
bwwm Posted August 31, 2014 Author Share Posted August 31, 2014 Been working out pretty consistently, but haven't had time to post. Here's yesterday's fun: Grippers: #1F: 5rbh, tns; #2F: 3rbh, 20mm #2.5F: 2rbh, 20mm #3: 6 x 2 rbh, 20mm Swiss Bar OHP: 125# 5 wide, 5 medium; 145# 5 wide, 5 medium; 165# 5 wide, 5 medium; Wide Bench: 135# 2 x 10; 185# 2 x 10; 225# x 5 Sled Drags: 145# 2 trips 1 Quote Link to comment Share on other sites More sharing options...
bwwm Posted September 7, 2014 Author Share Posted September 7, 2014 Today: Swiss Bar OHP: 125# 4 x 8 x (med & wide grip) <- building volume to help beef up my upper back. I lifted 165# last week, but paid for it with a stiff neck & traps all week. Grippers: #1F:10rbh, tns; #2F: 5rbh, 20mm #2.5F: 2rbh, 20mm; SM (adj heavier) 5x5 bh, 20mm Wide Bench: 135# 2 x 10; 185# 2 x 10; 225# x 5 Pull Ups: BW: 5, 10, 10 BW+57#; 5, 4, 3 < took all week off from these due to aforementioned soreness Quote Link to comment Share on other sites More sharing options...
bwwm Posted September 8, 2014 Author Share Posted September 8, 2014 Today: DL: 435# axle, conventional, mixed grip 2 x 5 Zercher Squats: 135# 2 x 15; 185# 2 x 10 Right knee is getting a bit tender these days. Think I'm getting old. 1 Quote Link to comment Share on other sites More sharing options...
bwwm Posted September 9, 2014 Author Share Posted September 9, 2014 Today (light/recovery day): Swiss Bar OHP: 125# 3 x 5 x (wide, med. grip) KBRows: 103# x 10; 123# 3 x 10 Quote Link to comment Share on other sites More sharing options...
bwwm Posted September 10, 2014 Author Share Posted September 10, 2014 Today: Bench: 135# x 10; 225# x 5; 295# 3x3 < rebuilding after tweaking shoulder & stressing out traps/neck past couple weeks (see above about age ;-) ) Squat: 135# 2 x 15; 185# 2 x 10; 225# x 5 < building some volume to take another stab at going higher. Knee seems to be holding up. Quote Link to comment Share on other sites More sharing options...
bwwm Posted September 11, 2014 Author Share Posted September 11, 2014 Today: DBPress: 65# 9 x 9, bh < rebuilding some volume since rt shoulder is bunged up TTK (homemade): 15# hi: 10rbh; 20# lo: 3 x 8 rbh hi: 4 x 8 rbh PU: BW 5, 12, 10 < ran out of time for workout today 1 Quote Link to comment Share on other sites More sharing options...
bwwm Posted September 16, 2014 Author Share Posted September 16, 2014 Today: Pull Ups: BW: 5, 12, 10 BW+57#: 5, 4 DLs: Axle, Conventional, mixed grip 435# 2 x 5 Quote Link to comment Share on other sites More sharing options...
bwwm Posted September 17, 2014 Author Share Posted September 17, 2014 Today: Bench: 135# x 10; 225# x 5; 295# 4 x 3 Z Squat: 135# 2 x 15; 185# x 10; 225# x 5 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 17, 2014 Share Posted September 17, 2014 Strong benching Martin. Quote Link to comment Share on other sites More sharing options...
bwwm Posted September 17, 2014 Author Share Posted September 17, 2014 Thanks Jason. I had to drop back & build volume, cuz my right shoulder was acting up. Going to try for 5x5 with 295# and then take another attempt at 305# for volume. I have also gone to Swiss bar for overhead pressing, because I think I had dwelled too long on db presses. Swiss bar is hitting muscles I didn't know I had. Thinking I need to start rotating between swiss bar, db, and oly bar for overhead pressing. 1 Quote Link to comment Share on other sites More sharing options...
bwwm Posted September 18, 2014 Author Share Posted September 18, 2014 Today: DB Presses: 65# 9 x 10 bh Homemade TTK: 15# (hi,lo) x 10; 20# (hi,lo) x 4 x 9 KB Rows: 103# x 10 bh; 123# 4 x 10 bh Quote Link to comment Share on other sites More sharing options...
bwwm Posted September 21, 2014 Author Share Posted September 21, 2014 Yesterday: Swiss Bar OHP: 135# 3x9 Grippers: adj SM 5 x 6 bh Dynamic Bench: 135# w grey bands 3 sets of 3 grips x 3 reps Sled drag: 145# 3 drags to the corner & back Quote Link to comment Share on other sites More sharing options...
bwwm Posted September 25, 2014 Author Share Posted September 25, 2014 Today: DB Presses: 65# 8 x 11 bh TTK (homemade): 15# (hi,lo)x10 20# (hi,lo) x 4 x 10 bh KBRows: 123# 4 x 10 bh Quote Link to comment Share on other sites More sharing options...
bwwm Posted September 27, 2014 Author Share Posted September 27, 2014 So far today: Swiss Bar: 135# (wide & med grip) x 3 x 10 Grippers: #1F: 10rbh, tns; #2F: 5 rbh, 1 1/4" set; #2.5F: 3 rbh, 20mm set; #3: 20mm set R: 4 x 3; L: 3,3,2,3 <had a bad set on the 3rd set. Seeing some good gains just working up the volume. Quote Link to comment Share on other sites More sharing options...
bwwm Posted September 28, 2014 Author Share Posted September 28, 2014 Rest of last night: Dynamic Bench: 145# & grey bands 3 grips x 3 x 3 KBRows: 143# 4 x 5 bh Quote Link to comment Share on other sites More sharing options...
bwwm Posted September 29, 2014 Author Share Posted September 29, 2014 Today: PullUps: BW 5; BW+57#; 5, 5, 5, 4, 3 Shrugs: 225# 2 x 15; 275# 3 x 10 Inch DB Work: did about 5 sets of negatives Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 29, 2014 Share Posted September 29, 2014 Damn strong pull-ups! Quote Link to comment Share on other sites More sharing options...
bwwm Posted September 29, 2014 Author Share Posted September 29, 2014 Thanks Jason! They are coming back. I've been tinkering with volume, combinations, and mixing in kb rows, trying to re-ignite some progress. Quote Link to comment Share on other sites More sharing options...
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