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Bailey's Training Log


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#21 OFFLINE   baileycm1

baileycm1

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Posted 05 May 2014 - 06:50 PM

5/5/14

 

Grip: 

 

I did grip work before my strength today. 

Overall it was very unproductive as my hands

both started hurting early on. The small 

amount of bending I did this weekend caused 

a bothersome ache in between my index

and middle finger knuckles, and my left thumb pad

was aching too. 

 

Grippers

Warmed up LH RH with WT beginner

3x10  LH & RH

 

RH

2x8 COC #1 GHP block 1" side

2x5 COC #1.5 GHp 1"

2x5 WT Mastet GHP 1"

1x1 COC#2 GHP 1" (I called it quits because I could only focus on my knuckle pain.)

 

LH 

4x4 COC #1 GHP block 1"

2x3 COC #1.5 GHP block 1" (Post injury pr) 

 

Squat

 

Warm up

1x8 @ #135

1x8 @ #155

1x8 @ #185

1x6 @ # 225

531 sets

1x5 @ #250

1x5 @ #270

1x5 @ #285

 

assistance 

Boring But big 

50% of 1RMx5x10 @ #185 



#22 OFFLINE   baileycm1

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Posted 06 May 2014 - 07:25 PM

5/6/14

 

Workout: 

Wrist and forearm 

 

Warm-up with a short run. 

3x15 Wrist circles behind body IM WR #5

3x15 Wrist circles in front of body IM WR #5

3x10 Wrist extensions 

 

5x10 Plate pinch curls Red Rafter #10

2x5  Plate Pinch curls #12.5

 

Hands were still aching a little bit today.

 

Ran 4.5 Miles



#23 OFFLINE   baileycm1

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Posted 07 May 2014 - 07:26 PM

5/7/14

 

Bench Press (weakest lift)

Push-Crush workout

 

1x10 @ #45

1x10 @ #135

1x10 @ #155

531

1x5  @ #165

1x5  @ #175

1x5+@ #185 (5 Extra)

 

Assistance

BBB

55%x5X10 @ #135

 

Decline Press

 

5x5 @ #155

 

Klokov Press

 

2x5 #95

 

Crush grip

Mixed in max rep attempts with GHP block set in between bench sets. 

Left Hand #1.5

Right Hand WT Master #96

 

My hand started hurting again so I'll probably give them a break through the weekend. 

I also did a ton of extensor work that seemed to help. 



#24 OFFLINE   baileycm1

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Posted 08 May 2014 - 07:15 PM

5/8/14

 

Deadlift: 

 

1x8 @ #135

1x8 @ #185

1x8 @ #225

1x1 @ #285

531 Sets

1x5 @ #290

1x5 @ #310 (Brought chalk to the gym this time and was able to get to this point with DO) 

1x5 @ #330

 

Assistance/Grip

 

1x5x10 second time holds @ #225 (Smooth part of barbell)

 

5x5 @ #10 plate pinch curl w/ red rafter on preacher curl bench. 

5x5 @ #185 Good Mornings

 

5x10 @ #100 lat pull down w/ triangle grip w/ fat gripz

5x10 @ BW leg raises for core. 



#25 OFFLINE   baileycm1

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Posted 10 May 2014 - 02:36 PM

5/10/14

Shoulder press
1x10 @ # 45
1x10 @ #55
1x10 @ #75
1x10 @#95
531 sets
1x5 @ #100
1x5 @ #110
1x5 @ #115 (+5)

Assistance
5x5 klokov press @ #95

No grip today. Giving my hands a break over the weekend seeing as my extensors have been aching all week

#26 OFFLINE   baileycm1

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Posted 13 May 2014 - 04:56 AM

5/12/14

 

Squat:

Ran hard for 30 minutes.

Squat Warm-up

 

531 sets

1x3 @ #275

1x3 @ #290

1x3 @ #310 (+3)

 

Assistance

BBB:

5x10 @ #185

 

Leg Raises for core strength

 

Wrist work.

5x8 @ #12.5 Pinch Plate Curl

5x15 @ # 5 IM WR Behind the back wrist circles

5x15 @ # 5 IM WR in front of body wrist circles

2x10 @ #10 IM WR wrist extensions

2x20 second hold @ #10 IM WR

 

Tested the bend water again with a 1/4 round stock bend. Extensors still feel strained. Probably won't start bending until the weekend.



#27 OFFLINE   baileycm1

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Posted 29 May 2014 - 05:15 AM

I've been working out these past two weeks but only doing strength to give my hands a break. I strained the top side of both my hands doing some bending which caused some great difficulty in all other areas of grip. Just did my first workout with grippers yesterday. Felt weak, but was happy it didn't hurt like hell.

 

Complete my first month of 531 this week. Time to up the weights.



#28 OFFLINE   baileycm1

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Posted 01 June 2014 - 07:28 PM

5/31/14

 

Started my second cycle of 531. Already seeing some strength gains. 

 

Warm up sets ( Tested out wide stance squats and realized conventional works with my body type much better)

1x5 @ #260

1x5 @ #300

1x5 @ #330 (At this point I struggled with wide stance)

1x5 @ #330 (conventional was much easier)

 

Volume and speed 

4x5 #225

1x10#225

 

Bending and wrist strength

 

Bent 7 pieces of 6x1/4 round stock for technique IMP's. 

(Top side of hands always feel like crap after bending. Probably need better recovery)

 

5x5 Red rafter plate curl with #15

5x10 Levers with IM wrist reinforcer 



#29 OFFLINE   baileycm1

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Posted 01 June 2014 - 07:34 PM

6/1/14

 

Bench

 

Warm up

 

Working Sets

1x5 @ #165

1x5 @ #190

1x7 @ #205

 

BBB supplemental

5x10 @ #135

 

100 Banded tricep extensions

 

Grippers 

5x10 IM #1 Both hands

5x1 IM #1.5 Both Hands

5x1 WT Master Right Hand

1x1 GHP L5 Right hand

1x1 FBBC P1 right hand (Like squeezing a brick)

 

2x5 WT MASTER Right hand

2x5 IM #1.5 Left hand 

 

Hands were feeling so weak after doing bending yesterday. I need to separate my bending days and gripper days further apart. 



#30 OFFLINE   baileycm1

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Posted 03 June 2014 - 05:44 AM

6/2/14

 

Deadlift

 

Warm-up

 

Working sets

1x5 @ #300

1x5 @ #340

1x7 @ #365

 

Good mornings

5x8 @ #185

 

Wrist curls #12.5 in plates

5x10 both hands

 

Plate curl #25 plate (PR)

Went for strict singles with both arms and made it to 5

on both left and right. The adjustable plate pinch device is helping.