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#301 ONLINE   bwwm

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Posted 28 May 2014 - 11:49 PM

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.



#302 ONLINE   bwwm

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Posted 01 June 2014 - 12:09 PM

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



#303 ONLINE   bwwm

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Posted 01 June 2014 - 10:42 PM

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



#304 ONLINE   bwwm

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Posted 06 June 2014 - 10:29 PM

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



#305 ONLINE   bwwm

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Posted 07 June 2014 - 11:44 PM

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



#306 ONLINE   bwwm

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Posted 09 June 2014 - 12:10 AM

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



#307 ONLINE   bwwm

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Posted 15 June 2014 - 12:24 AM

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.



#308 ONLINE   bwwm

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Posted 31 August 2014 - 04:26 PM

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


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#309 ONLINE   bwwm

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Posted 06 September 2014 - 11:35 PM

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



#310 ONLINE   bwwm

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Posted 07 September 2014 - 08:39 PM

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.


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#311 ONLINE   bwwm

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Posted 08 September 2014 - 09:11 PM

Today (light/recovery day):

 

Swiss Bar OHP: 125# 3 x 5 x (wide, med. grip)

KBRows: 103# x 10; 123# 3 x 10



#312 ONLINE   bwwm

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Posted 09 September 2014 - 10:45 PM

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.



#313 ONLINE   bwwm

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Posted 10 September 2014 - 10:51 PM

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 :(



#314 ONLINE   bwwm

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Posted 15 September 2014 - 11:15 PM

Today:

 

Pull Ups:  BW: 5, 12, 10  BW+57#: 5, 4

DLs: Axle, Conventional, mixed grip 435# 2 x 5



#315 ONLINE   bwwm

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Posted Yesterday, 08:44 PM

Today:

Bench: 135# x 10; 225# x 5; 295# 4 x 3

Z Squat: 135# 2 x 15; 185# x 10; 225# x 5


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#316 OFFLINE   Shoggoth

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Posted Yesterday, 09:11 PM

Strong benching Martin.

#317 ONLINE   bwwm

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Posted Yesterday, 10:09 PM

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.


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