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#321 OFFLINE   bwwm

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Posted 27 September 2014 - 11:56 AM

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.  



#322 OFFLINE   bwwm

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Posted 28 September 2014 - 11:17 AM

Rest of last night:

Dynamic Bench: 145# & grey bands 3 grips x 3 x 3

KBRows: 143# 4 x 5 bh



#323 OFFLINE   bwwm

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Posted 28 September 2014 - 05:12 PM

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



#324 OFFLINE   Shoggoth

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Posted 28 September 2014 - 05:49 PM

Damn strong pull-ups!

#325 OFFLINE   bwwm

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Posted 28 September 2014 - 08:43 PM

Thanks Jason!  They are coming back.  I've been tinkering with volume, combinations, and mixing in kb rows, trying to re-ignite some progress.  



#326 OFFLINE   bwwm

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Posted 29 September 2014 - 09:18 PM

Swiss Bar OHP: 125# (W, M) x 3 x 5

KBRows: 103# 5 x 10 bh

KBSwings: 103# 3 x 10  < haven't done this in a long time, so easin' back into these.



#327 OFFLINE   bwwm

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Posted 30 September 2014 - 10:51 PM

Today:

 

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

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



#328 OFFLINE   bwwm

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Posted 05 October 2014 - 10:10 AM

Last night:

Grippers: usual warm up.  BB SM Adj:  5 x 7 bh  < don't know what the poundage is, I just use this gripper as my repping gripper, and adjust it up as needed.

Swiss Bar OHP: 145# 3 x 5  < could have done more, but my right shoulder is touchy lately

KBRows: 123# 5 x 10 bh 


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#329 OFFLINE   bwwm

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Posted 12 October 2014 - 12:25 AM

Today:

Swiss bar OHP: 145# (wide, narrow) x 4 x 5

Grippers: usual warm-up, then #3: 5 x 3  < hands are feeling a bit beat up, so may take a week off from grip

KBRows: 123# 6 x 10, bh



#330 OFFLINE   bwwm

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Posted 20 October 2014 - 09:05 PM

Today:

 

Pull Ups: BW: 5, 13, 10, 9, 5

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

DL: Axle, Conv, Mixed grip, 435#  2 x 5



#331 OFFLINE   bwwm

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Posted 22 October 2014 - 11:07 PM

Yesterday:

Squat: worked up to 275# x 5

Bench: worked up to 295# 2 x 3 < need to be careful not to bugger up my shoulder again

 

Today:

Overhead DB Presses: 73# 8 x 6, bh

Homemade TTK: 22.5# (hi, lo) x 4 x 6

KBRows: 123# 3 x 10 bh



#332 OFFLINE   Shoggoth

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Posted 23 October 2014 - 07:12 AM

Does squatting before bench hurt your shoulder? I'm just thinking if you've got pre-existing problems maybe it's not best to have your shoulders stretched out in the squat and then have load put on them right away with the bench. Just a thought.



#333 OFFLINE   bwwm

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Posted 23 October 2014 - 08:50 AM

Hi Jason!

 

Actually I bench first, then squat, but I think you're on to something.  I was thinking about experimenting with squatting on a different day, just to see what would happen.  My right shoulder has been getting inflamed for a number of weeks now, so I have been cutting back on volume on the heavier stuff, and added in some lower weight, higher volume stuff to try to pump blood through.  I'm thinking I need to revamp my program in general - too many shoulder-centric movements back-to-back.  It seems as I get older it's more about maintaining joint health in order to make progress, not so much about stimulating the muscles anymore.  



#334 OFFLINE   Shoggoth

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Posted 23 October 2014 - 08:53 AM

Throw in some floor pressing for a while and squat with a specialty bar if you have one or front squats/kettlebells for a bit. Maybe just a little break and you'll be better.



#335 OFFLINE   bwwm

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Posted Yesterday, 10:32 PM

I think it's something in the SC joint.  I don't quite have the room for floor presses, so I've mixed in pin presses to reduce ROM and build my lockout.  

 

Today, I maxed out on my Rolling Thunder.  I hit 180+#  in plates both hands.  Think the pin is probably 2 or 3#'s.  That's 5#'s more than my last PR at the beginning of the year.  I will take it ;-).  


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