Leaderboard

I did 2 FBBC DU cert videos tonight. @Buccos1 is the only one on the big golden bastard list right now. Here are videos and a photo of the bends.

12.9.19 Almost to off season lift at the edge, body weight 218 lb ssb + hold 135 x30 easy oh flask + oh gold bar 82 lb / 55 lb 1/1-10 cable extension 6 sets one arm row 6 sets hanging plate curl 35x3.5 easy 45 minutes sauna

I left work a little early tonight so I could work out with my friend whos a 61 year old powerlifter whos won his weight class (hes a smaller guys in the mid 150s) and age for 25 years straight. I made sure to eat an early dinner at work to fuel myself for the workout. I am not going lie, I was super tired tonight driving to the gym. The same energy just wasn't there as it was last week but I was able to rebound and have a great workout. Barbell Bench Press 3 warm up sets 225 lbs - 3x 255 lbs - 2x 285 lbs - 2x 325 lbs - 1x. It wasn't easy because my energy was low tonight and I got out of position on the way down but I got it. its days like this that you have to grind 275 lbs - 5x 275 lbs - 4x 245 lbs - 5x. I could have squeezed out some more but I decided to save it for the rest of the exercises Incline Barbell Bench Press 195 lbs - 5x 215 lbs - 5x 235 lbs - 5x. Easy money. More weight next week Smith Machine Barbell Floor Press (Counting the bar as 45 lbs even though it isn't for easy weight calculation) 275 lbs - 3x with a nice long pause at the bottom each rep 285 lbs - 3x with a nice long pause at the bottom each rep 295 lbs - 3x with a nice long pause at the bottom each rep Machine Pec Deck Flys 170 lbs - 10x with a nice pause with the handles touching squeezing the chest 210 lbs - 8x with a nice pause with the handles touching squeezing the chest 230 lbs - 8x with a nice pause with the handles touching squeezing the chest 250 lbs (entire stack) - 8x with a nice pause with the handles touching squeezing the chest Machine Single Arm Tricep Extensions 110 lbs - 10x each side 125 lbs - 3 sets of 8x each side Machine Single Arm Biceps Curls 2 warm ups sets 155 lbs - 4 sets of 8x each arm. There is only one full plate left and micro jumps left on this machine and you can do 2 arm at the same time. I think this is the most I have ever used on it. My biceps are feeling strong. I will be maxing this mahine out soon. I'm going to be bigger and stronger than ever. Just need to keep grinding....................

9/12/19 Very good pinch workout this A.M. despite 83% humidity- Vid below is 57lb WOG shallow hub lifted over 15"- orange bucket is 14 1/2" for scale. Masters WR is 57.28 so I like my chances in near future to break that fairly easy. This was only my 4th shallow hub workout in almost 2 years and after 2HKP and setting PR on 1 HP flask(slippery as fudge, too)

That’s nothing but powerbelly envy.

11.9.19 lift at the edge thumbless doh axle 305-1, 355-1, 365-1, 375-1, 385-1, 305-1 hold doh A 395-1-2, 415-1 easy 2.5” Saxon 233-1-2, 243-1, 253-1, 263-1-3, 223-8 ssb + hold 135-25 cable extension 4 sets plate curl 35-8 rt 186-1/1, 196-1/1, 206-1/1-4

Bench 70x5 70x7 100x5 120x3 145x4 (for the third time didn’t feel a fifth rep) Grrr... Pauses 137.5x5 PR!!! Man, my pauses are comin’ on and narrowing the gap with touch n’ go. Ideal scenario. Very pleased.

Still sore from comp last weekend. Trained yesterday (but not grip) and also tested bench a little. Still doing PT on the left pec. Benching did not hurt but I want to ease back into it so didn't go beyond 55% of 1RM for 5reps. Top sets: Bench 5x225 Standing Overhead Press (strict) Axle - 5x 215# Standing Curl (strict) Axle - 8x 125#

Bench: 20x10 40x10 60x8 80x3 100x2 120x2 130x1 140x1 150x0 Deadlift: 60x8 100x3 140x3 180x3 doh last set 190x10 PB Pendlay 95x10 95x10 50x10 slow Silverbullet: #3.5 10 seconds PR #3 27 seconds Family and I had nothing to do so asked if they wanted to join me to the gym for a bonus workout and they said yes! Got retarded when the 190kg deadlift was so easy and did 10. Finger wasn't to pleased so stopped there. Happy with PR on SB with ~10 seconds.

Thur (9/5) Bench Press (1x10) 135 (1x10) 185 (1x10) 225 Dips (2x10) Pushups (2x25) Grippers - MMS (1x3) Trainer (1x3) #1.5 (1x3) #2 -114 (1x1) #2.5 - 123 (1x1) Super Master - 126

Wrist Curls 85 Dumbbell R x20 L x15

Jason, its all good. Yesterday I(ego) put 50lb too much on the axle and half-repped and everybody was gentle! Heck, when this thread first started we had someone wearing PJ's and using straps. Safe rowing area

Dude! You're killing it!

So strong Roger

Training focus - better and worse uses of resources Consider a situation ::: you are coaching a basketball game, 6 seconds remain on the clock. Your forward gets the ball and charges the net. From right behind the 3 point line he stacks up to take the shot.... what advice makes sense here 1 feel your muscle, focus on the hip and lat and abs stabilizating the spine as they load up the arm. Feel the sweat dripping down your face, hear the squeaks on the floor as shoes grip the court 2 fixate on the target, ignore what you are hearing, ignore what is tired, direct all effort to shoot the ball in to hoop option 1 is an internal focus, option 2 is an external focus. Given these options which produces points on the board more often? to someone who plays sports there is a more obvious answer. All things can be tested in the sphere of fitness- try it yourself. I train at a commercial facility with about 300 members. I have been here now 5 years. Week in, week out. In recent conversations with some of the young guys I note they consistently seem to apply focus in wrong sight picture. Lots of time in the mirror feeling their little muscle burn and ache...lots of time feeling the contraction and pump. Very little time counting the gains....doing what everyone tells them to do. To this I say If it seems stupid, but works; it’s not stupid... external focus vs internal focus does it matter where your mind is at? 10 years ago I changed up everything about my training. Where as previously I would spend time seeking a muscle-mind connection, I moved to focusing exclusively on outcome. I put away my encyclopedia of body building and picked up Super Training. The connection between how effective you FEEL the training is and how productive it actually is a poor measuring stick. In fact feelings are wholely the wrong compass. Sensation and action- our senses exist to lead us to action. There is action coupled to every sensation. The context loop is sensation-action-resolution of sensation. What happens when you focus on sensation? You will experience more and more. What are all sensations leading to? Physical pain. What does action lead to? Fewer sensations. What could this be called? Flow state. The existence of action without sensation. The zone. The thing every sporting event rewards. The zone is the place where all focus is external. Outcome driven- no distractions of bodily awareness. To me it is a High. In my military career and competition career I have chased the zone. Honestly I don’t remember the medley events at contests. I just lift that junk. I don’t remember the Mighty Mitts stage run, US Nationals, the decathlon medleys. At those times I was so focused on lifting the stupid weight I couldn’t perceive the crowd, the noise, the help from team mates, the events on the sideline. So I’m the zone like a machine doing it’s function. In contrast I clearly remember a bjj tournament in 2013. My toe was busted, my index finger was swollen. I showed up that day with concerns over my business. For some reason that day I remember being hot all day. All up in my head- terrible result. My game plan fell apart and rather than listen to my coach on sideline I was trapped in my mind. Too internally focused. Put all effort in to completing the task. Most of the incoming data is not relevant to the task at hand. How do you test this? Get away from seeking feelings. Get away from mind muscle mind connections. Find the no-mind. Free yourself in that moment from thoughts and sensations. Record your lifts- compare. Pay no attention to what feels like it’s working and instead evaluate what is actually happening. The Zone is not a place you have to go to, but instead it’s where you already are. Practice yields competence, which moves you from being conscious of your action to being unconsciously competent. The height of human potential.

9-10-19 OFF 9-11-19 light day grip workout. VLP 800 x 100 Bench Press: 115 x 10 215 x 10 315 x 10 Hammer Curls 10 x 10 20 x 10 35 x 10 50 x 10 gripper MMS SEBB205 x 9

Wed (9/4) Sumo Deadlift (1x3) 135 (1x2) 225 (1x1) 315 add suit/straps down (1x1) 405 (1x1) 440 straps up (1x1) 500

Very strong bends! Congrats! Are certs being accepted/updated for FBBC?

A grip feat I'll never complete.

At 4:53 you can see the old record holder quickly exiting the bridge on the left lmao

I did lots and lots of research and I'm super happy with my doctor. I would totally recommend him to any gripster with a hand injury. Testing yourself after injury is always hard psychologically. I also tore the A2 pulley on my left hand middle finger that night and we are going the conservative route with that hand so I am not as confident and taking it slower with that hand. I hope you make a full recovery buddy.

Great set Joe!

Strong PR Joe! I like what you said in video- "Don't try this at home"

2 variations that are fairly common that I have not seen yet- Standing V-bar rows and Snatch grip Oly/ axle rows. If you don't have Vbar attachment just use hand to hand or towel. Not too late to participate for first time. Last night, Eric Milfeld submitted a very talented barbell row video! 12 days until end of Summer Of Rows 2019- finish up strong.

It sounds like you had a good surgeon, I popped a pulley about 18 months ago and they didn't do anything for it. I had a hard painful lump there for almost a year but it's settled down now and it seems OK but I'm not brave enough to test it on the same fingertip hold at the indoor rock climbing place again yet.

9-9-19 workout been super lazy on logging still training though just taken it slow and steady . 800lb VLP x 100 grip machine negative 100lb + 200lb resistance bands x1 gripper negatives k2400 x 3

I did the DHWOG Giant Killer Combo Snap today. A grade 5 Bolt and 6” nail taped together. A tough snap. There are some problems due to the bars only being 6”. This is not a big deal if not as hard of a snap, but with 2 together made it much harder. I hope to increase my speed on this in the next couple of weeks.

6-28-19 Todays Session VLP 800lb x100 Grip Machine 250x12 SW 70x6 Gripper Negatives: Thor x 1 MMS Mini Reps: BBP RGC 256x Attmp BBGE RGC 213x10 Mini Reps: RB400 RGC 224 x 18 RB365 RGC 230 x 6

Now do it with my bodyweight. Great stuff Mike!

Finally at it again been doing training but not as aggressive was injured about a month from doing hammer curls afTer a hard and very High humidity day at work with 115lb dumbbells and pulled something in right forearm muscle aka my strong arm. Heres what my routine Was this weeks o far. really liken it to I feel fresh each workout with the off day in between. Sunday: legpress 860lb x100 TTk grip machine 210x3 Monday :Off Tuesday: legpress 860x100 Thor Gripper Negatives x4 Wednesday: off Thurseday: Leg Press 860x100 grip Machine 325x1 350x2 TTK grip machine 210x1 220x1 Friday: Off hope to keep at it every other day with No injury’s .