MalachiMcMullen Posted August 27, 2007 Author Share Posted August 27, 2007 Yesterday's session EZ curls(I never swing curls of any kind!) 75x10 85x8 95x6 105x4 115x4 negatives 75x8 Laying Incline DB curls 35'sx10 40'sx10 DB curls 50'sx6 DB rows 75x10 75x10 75x10 Tried some more one handed smith machine lockouts. 230x4 300x4 230x4 (These were ridiculously easy but since my gym is cheap all the 25's-45's were in use... Yes my gym has only 20 of each that is how small they are) Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted August 29, 2007 Author Share Posted August 29, 2007 (edited) Feel very very weak on grippers right now! I decided I'd do some gripper work before my deadlifts today but it stunk big time Grippers #2x1 wide reps(almost 2 wide reps RH, must've been sub 1/8") 2.5x1 braced close and 1 inverted attempt LH that netted me about 3/8" away 2.5x1 forced negative held near shut RH and held just past parallel inverted LH #1x3 reps with index/middle fingers #1x2 attempts with my ring and pinky fingers(VERY close with both hands, if my #1 weren't filed I would've gotten it I'm sure) after some more playing around with some #2 closes and my #1 I decided it wasn't worth it today DEADLIFT DAY!!! Warmed up with 215x5 clean pulls and 305x3 deadlifts 365x0(my weak point is from the floor up about an inch or two, past that I gaurantee I could pull 380 if not 400lbs) 335x2(nearly 3!!! My lower back started to round when the bar was knee level and since I've dealt with the consequences of bad form before I decided it was best to drop it. This is the first time I've ever lost a deadlift after knee level) Stiff legged deads 215x5 245x3(I started losing grip around now so I set the bar down and reset my grip each rep) 295x2 Sumo Deads 295x3 Clean pulls 215x5 215x5 215x5 Since I was feeling somewhat strong in the lower back today i decided I'd try to powerclean 215, gave it 2 go's but my best effort only got the bar to about nipple high, if only I had tried to full clean it I would've had it! My previous best is a 195 power clean. Deadlifts... again but this time I focused on dropping my butt and using leg drive to get the bar from the floor THEN lockout my back 215x5 215x5 215x5 Wide grip chins BWx10 BWx8 BWx10(last 2 reps came after a sub 5 sec. breather) Bent over rows 125x8 145x8(did this one as a yates row) 155x8 DB rows 75x8 75x8 75x8 If anyone could take the time to look back at some of my grip training and tell me what I'm doing either wrong or right that would be SUPER!! I feel as though I've hit a wall again, the past week and a half have really stunk but I think there's more to it than that. I'm also going to be adding in more variety in terms of thick bar training, for those who haven't seen my "homemade inch" thread I'll be playing with that and a lighter version(MUCH lighter version) in the next few weeks. Edited August 29, 2007 by MalachiMcMullen Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted August 30, 2007 Author Share Posted August 30, 2007 (edited) Felt strong in a wierd way today. I went in to do alittle bit of benching(despite my shoulders, especially my rear delts, being really fatigued still) and ended up feeling really strong in pinching. Flat bench 135x10 185x5 205x1 230x0(VERY CLOSE, stalled at 3" off my chest and all my spotter had to do is tap the bar up with his index fingers and up it went) 215x1+1 forced 195x5 175x9 Incline bench 135x5 175x3 negatives 135x5 Dips BWx10 +45x5 +45x3 BWx10 One arm DB press 60x5 pretty strict 75x5 jerks Index/Middle finger BB deadlifts 180x5 180x5 180x1(done with my ring and pinky) One handed deadlifts 125x1 145x1 170x2 180x0 Wrist curls(went light today as my LH forearm started bothering me on the bench and dips) 105x10 105x10 Did some levering with a 9lb stick Pinching(BH unless stated) 3 10'sx a bunch of cleans 3 10'sx3 deadlifts with index/middle 3 10'sx3 deadlifts with ring/pinky 2 25'sx3 deadlifts 25+10x3 deadlifts(I switch each rep so my thumb holds the 45 one rep and the 10 against the 45 next rep) 35+10x5 deadlifts 45+10x5 deadlifts 2 35'sx3 negatives+a 2 second hold RH Could've done more pinching but the gym was closing. I love it when people ask me what "the hell" I'm doing! This actually happens alot since I do alot of grip stuff and some strongman style stuff in a YMCA... at least once per workout actually. I usually get complimented on the "heavy" weight I'm throwing around(I wish) and its amazing how much that little bit can motivate! Edited August 30, 2007 by MalachiMcMullen Quote Link to comment Share on other sites More sharing options...
nockowt1 Posted August 30, 2007 Share Posted August 30, 2007 Looks like your training is going pretty good. I think I'll be following along. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted September 1, 2007 Author Share Posted September 1, 2007 Just tried bending today, oh my god i'm terrible. I have bent 1/4" stock before but most of it was from work and some wasn't even steel but I have bent 1/4" steel before a bunch of times and just now, after not training bending for the better part of a year(and a nagging pain in my RH shoulder) I'm having trouble kinking 1/4x7! I think I started to learn the technique when I started bending but I'm pretty sure I've forgotten it now. BTW, whomever cares, I was picking up a, maybe 60lb part at work and that's how I hurt my shoulder. They were stacked up under our bandsaw which has a table that sticks out and I wasn't paying attention and when I lifted the 3rd one up... BAM!!! I smacked my clavacle and trap at the same time and needless to say it really hurt. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted September 1, 2007 Author Share Posted September 1, 2007 Ok, if I'm going to be competing at the BBB3 I should start training for what I can SOOOOoooooo... Events at the BBB3: Grippers Bending Odd object loading 2" Vbar Axle deadlift I can't train Vbar or the axle Dl but I should be able to come up with something for at least the Vbar next week. I've got alot of rusty stock that's been in my room for far too long laying unbent, a few steel plates, and enough grippers. Here goes, first session geared towards the BBB3 and my first strength contest ever. Today The full gambit of levering with a 9 and 12lb balanced stick(the sticks have a cushy padding around them so they are probably more difficult than a normal solid bar). Reverse Curls 85x8 95x1 90x1 85x6 A bit of pinching 2 25'sx3 assisted DL's(I'm not really consistent with this but I'm getting better, the plates together are about 4"+) some double DB lifts Tried 2HP, I haven't got a bar to add weight with but for the time being 2 45's isn't a problem at all so that's good Wrist curls 125x10 145x5 155x1 145x2 125x8 Grippers, nothing big and no attempts, just reppage! #1x5 NS reps 1.5x5 Parallel reps 1.5x5 Parallel reps #2x1 20 second negative(held from closed until it opened convincingly past parallel) 1.5x3 MMS closes RH and 1 LH #1x20 clicks RH and 17 LH 1.5x2 3 second closed holds Very Filed Tx10second coin hold BH And my were still pretty fatigued from the DLs and other grip training before I did any of this so hopefully that's a good sign. It'll be interesting, to me at least, to see how far I can go in one month. Quote Link to comment Share on other sites More sharing options...
pklidaras Posted September 2, 2007 Share Posted September 2, 2007 good luck at the meet, hope it goes well mate! Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted September 2, 2007 Author Share Posted September 2, 2007 good luck at the meet, hope it goes well mate! Thanks! I hope so also! Shouldn't have but did some more grippers today. I've got pretty good sweep strength but my closing strength absolutely stinks so I'll be working on closing strength. If I explode into the 2.5 after a good warmup I can get it to within 1/4" at least twice but I have to push the dogleg handle into my palm to close it. I've closed the 2.5 from wider than parallel before, not even a month ago actually, but I'm far from consistent. So gripper-wise I will be training the way Joe Kinney and David Erives suggest(after all if you want to close big grippers why not listen to these guys?) with heavy negatives and training MMS and clicks with my 1.5. So here it begins 2.5x2 negatives held at 3/8" until parallel #2x1 negative held at farthest 1/4" 1.5x3 MMS singles #1x10 parallel reps #1x10 Parallel reps Filed Tx20 Parallel reps 1.5x1 MMS After this I did some brief contrast baths. I've never trained the close like I'm planning to the next month so perhaps this will get me past a 2.5 level by the BBB! Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted September 4, 2007 Author Share Posted September 4, 2007 Grippers for today(more to come later!)Everything done today was MMS unless otherwise stated 1.5x10 clicks #2x2 singles #2x2 inverted singles(When I do inverted reps I always do the full sweep) 1.5x7 clicks 2.5x1 negative held from 3/8 until wider than parallel 2.5x1 negative held from 3/8 RH and couldn't hold below parallel LH 2.5x1 inverted negative #2x1 30 second negative held from closed(my way of thinking on these is that I set a goal for 30 seconds and right now my goal is to let it open no more than 1/4". I'm close RH!) 1.5x8 parallel reps #1x10 parallel reps #1x10 clicks(these and the parallel reps were supersetted) Finished for now. Quote Link to comment Share on other sites More sharing options...
pdfk20 Posted September 4, 2007 Share Posted September 4, 2007 Great workout dude! Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted September 4, 2007 Author Share Posted September 4, 2007 (edited) Great workout dude! Thanks Pete! I try... I'm trying to increase the # of things I do during one workout so that come the competition I wont be so burned out after the Hercules hold, grippers and bending for the odd lifts, Vbar and axle DL. Sound good to you veteran competitors? I definitely wont be doing this every workout but at least every other one. Today(can't quite remember everything but I'll do my best ) 3 sets of Levering with a 9 and 12lb stick Reverse Curls 85x8 90x2 85x8 Wrist Curls 125x10 145x2 145x2 125x10 Pinch(#'s per hand) 3 10'sx6 DL's with R/P fingers 3 10'sx6 DL's with I/M fingers 3 10'sx6 clean and presses 3 10'sx3 passes(first time doing passes around the body, difficult with a bunch of plates) 2 25'sx3 DL's(2 were assisted LH) 2 25'sx5 assisted DL's(helped only off the ground, the rest of the way up and the hold were all with 1 hand) 10+25x5 bench reps(I pick it up off the bench, touch it to the ground and bring it up without letting go until the reps are over though next time I will start from the floor like I should have this time) 10+35x5 bench reps 2HP 90lbsx5 reps (I don't have olympic plates, I have bumper plates and a barbell to stick thru the plates to add weight but it works the thumbs really hard when the hand is supinated, think of T-bar rows but for pinch) 100x2 105x2 110x2 107.5x2 110x2 115x1 100x2 What thickness is the competition pinch setup for the US? The plates I'm using are THICK, I can't even grip 4 tens but with my middle and ring fingertips, and the 2 45's(on down so 35's & 25's also) are alittle over 3" and the 3 10's are close to 4". I did some thinner 2HP with one 45 but didn't feel like it was working anything, pulled 110 pretty easy also. Alternating DB Curls 40'sx12 50'sx6 45'sx10 EZ Curls 75x8 80x8 80x8 One arm rows 75x10 75x10 75x10 Hung on a pullup bar for 45 seconds with only my fingers, pretty much hook grip but my thumbs were under the bar and not touching it. One arm DB press 70x5 pretty strict 75x5 threw maybe 60% up 60x5 strict OHP 105x5 105x5 105x5 Dips BWx15 BWx15 BWx15 When i got home I did 10 clicks with the 1.5 BH, MMS'd the #2 RH and closed the #2 inverted LH with alot of assistance. Done!!!!!! Edited September 4, 2007 by MalachiMcMullen Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted September 5, 2007 Author Share Posted September 5, 2007 I decided earlier that I'd try something today. I didn't feel that my triceps were properly worked today(add to that I was so bloody bored ) so I went back about 2 hours later and did some benching and some more dips and it actually went pretty good because my triceps were only slightly fatigued and still warm from earlier! Flat bench 155x8 175x5 205x3(faster than I've ever done) 235x5(none were a full 235, it went down and stalled so my spotter put his index fingers under the bar slightly and up it went. I continued on and he helped more and more until the 5th rep where I could barely lock out without his help) 205x3 185x5 135x10 Incline bench 135x8 145x5 155x3 Decline bench 155x5 185x5 215x3 forced reps 135x10 Dips BWx10 BWx10 Now my triceps are feeling a good fatigue. I'm pretty sure I'll regret doing so much arm and gripwork before tomorrow when I do deadlifts but I need to work on my DO deadlift anyway. Quote Link to comment Share on other sites More sharing options...
AP Posted September 5, 2007 Share Posted September 5, 2007 Careful with the spotter help, its a viscous cycle that a lot of people get caught in. If your spotter is helping you through reps you don't get the proper feedback about where you are failing and you won't be working to correct it. Once in a while is fine though nice work Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted September 5, 2007 Author Share Posted September 5, 2007 Careful with the spotter help, its a viscous cycle that a lot of people get caught in. If your spotter is helping you through reps you don't get the proper feedback about where you are failing and you won't be working to correct it. Once in a while is fine though nice work Yeah, I see what your saying. I never let my spotters touch the bar unless i tell them to before hand or the bar goes back down in a hurry. This particular case 235 was a max attempt that turned into 5 forced reps. Quote Link to comment Share on other sites More sharing options...
vikingsrule92 Posted September 5, 2007 Share Posted September 5, 2007 Zach I think the 2HP setup is either 48, 54 or 60 mm but someone can correct me if I'm wrong. Since you have small hands 48 mm might be best. You don't have olympic plates at all? They don't have to be 45s just metal plates so you're not cheating using rubber. Even if it does seem to work the thumbs hard, it's better to practice with what you'll perform with. Great workouts lately Zach!!!!! Keep it up and I hope you do well at BBB, maybe I'll see you there next year. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted September 6, 2007 Author Share Posted September 6, 2007 (edited) Zach I think the 2HP setup is either 48, 54 or 60 mm but someone can correct me if I'm wrong. Since you have small hands 48 mm might be best. You don't have olympic plates at all? They don't have to be 45s just metal plates so you're not cheating using rubber. Even if it does seem to work the thumbs hard, it's better to practice with what you'll perform with. Great workouts lately Zach!!!!! Keep it up and I hope you do well at BBB, maybe I'll see you there next year. Thanks Derek! I thought I remembered reading that the Euro setup was 54mm at one time so that could be right. I have some olympic plates but I will definitely be investing in some more and a trip to home depot for some pipe as soon as I can get to the bank tomorrow. I actually planned to for awhile now but never had a great reason to spend money, well now there's the BBB which I hope to see you at next year then! . BTW, I read you pulled 255 on the axle. Impressive! I've decided that that is my # to beat at the BBB Edited September 6, 2007 by MalachiMcMullen Quote Link to comment Share on other sites More sharing options...
vikingsrule92 Posted September 6, 2007 Share Posted September 6, 2007 (edited) I'm pretty sure that's what Aaron said last time I was over. Haha cool Zach hope to see you there once I save up the money. Determined not to be shown up by a 15 year old huh? Thanks man I didn't know that was that big of a pull on the axle until Aaron told me so. Edited September 6, 2007 by vikingsrule92 Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted September 6, 2007 Author Share Posted September 6, 2007 Determined not to be shown up by a 15 year old huh? No... Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted September 6, 2007 Author Share Posted September 6, 2007 (edited) Deadlifts today. Decided I'd work on my DODL's also and actually surprised myself abit, not much but enough to get motivated for another max attempt. About the max attempt, I almost always feel strong on DL days because I wait the whole week for them and I make sure I'm 100% rested and ready to go. I only do them once a week and mix the movements up everytime and this time I decided it was time for a mostly light/more deadlifting day. DODLs 215x2 285x2 305x1 325x about mid shin, my thumbs just aren't very strong Mixed grip 325x3 375x0(that's just how strong I felt, it only hovered though) 355x0(tried this conventional) 355x1(sumo, I used to do only sumo until I started doing conventional and it would appear that I'm equally strong in both tried another DODL with 315 and almost got to lockout! Picture Andy Bolton's 460kg(1014lb) attempt and that's where I lost it oh well, at least it felt light! Then went back and did 315x3 mixed grip Clean pulls 215x5 235x5 255x5 215x5 DODLs with a hold at top 265x1 8 second hold 255x1 6 second hold 235x1 6 second hold 215x1 5 second hold DB snatches(back was abit tired so they turned into muscle snatches, very close to a full snatch though) 75x6(did these alternating so 3 each arm non-stop) Shrugs 180x10 270x10 360x3(bar just hurt my hands too much today ) 270x10 180x20 90x20(with my index/middle fingers with no rest from the 180x20) Also did some of those hanging leg raises, I think thats what they're called, 2 sets of 8 and 1 set of 10. NEARLY no setted my #2 today, about 1/8" off RH and maybe 5/8" off LH. Edited September 6, 2007 by MalachiMcMullen Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted September 7, 2007 Author Share Posted September 7, 2007 Did mainly some wrist and forearm work at the gym and came home for some pinch on my steel plates. Some levering with 9 and 12lb sticks Wrist curls 125x10 135x10 145x4 125x10 Reverse curls 85x5 85x3 85x3 65x20 DB Curls 40'sx12 50'sx10 I wrapped a towel around a 75lb DB and did some towel DB holds, held it for 1 minute RH and 59 seconds LH(I WAS SO CLOSE!). Burned like crazy! DB rows 75x8(I only used my index/middle finger to lift the DB) 75x5(I only used my ring/pinky finger) Some mixed finger DL's with the 75, all were easy it was figuring out how to get only those fingers around the DB that was the problem. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted September 8, 2007 Author Share Posted September 8, 2007 Well I've finally got some good 10lb plates! Thin enough that I can get my carnee hands around 5! I also got an 8 and 10lb sledge today and i started using those. I can lever the 10er to my face and back for 3 so far and that's with tired/sore forearms/wrists. My dad actually managed a decent attempt at the 8 and levered it to his face as well. I'm a ways away from a good front lever(that's lifting it parallel to the floor yes?) and I'm pretty close to a full rear lever(same as front lever but head is behind you?). Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted September 10, 2007 Author Share Posted September 10, 2007 It's been too long since I've worked out! I feel like my gripper strength has gotten stronger just playing with my grippers but i haven't actually trained them in a good long while My Left forearm has a pain in it and it's been there since last I did negatives with my #3 and #2.5 last week. I'm not sure what to do and I'm pretty sure it's going away but it's still annoying and I don't want to train grippers until it's gone. Today, arms/chest Flat bench 135x10 175x5 195x4 175x10 165x10 185x3 Decline Bench 135x10 185x5 OHDB press 60x5 Dips BWx12 BWx12 BWx12 EZ curls 85x5 95x5 105x2 95x5 75x8 DB curls 45x10 35x12 Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted September 12, 2007 Author Share Posted September 12, 2007 Don't really think today is worth mentioning really. I was bored at home so i went to the gym, ignoring the fact my back is still not 100% yet, I benched yesterday and my forearm still hurts. Didn't really get anything done but tried to work around my forearm. OHDB press 70x5 70x5 60x5(strict) Lying JM press 50x8 60x5 60x5 Lateral raises 20x10 Front raises 25x10(per arm) 30x10 I think playing around with my sledges has left my forearm imbalanced strength-wise, it's a possibility so I'll ice it tonight and do some light radial and ulnar rotations with the 8lber. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted September 12, 2007 Author Share Posted September 12, 2007 I tried the bending thing again today... got nowhere again. I can bend 5" 3/16 and crush down 1/4x6 from about 120 degrees but the kink is crazy! Maybe I don't have the patience to hang with it but it feels near impossible. I managed to, when I was bending, kink 1/4x7" square non-FBBC stock a good ways(didn't measure it, maybe went from 180-165ish) but it sat dead in the water after that and I stopped bending shortly after. I'm not sure what I'm doing wrong but hopefully I can get some good coaching at the BBB3(and not be my stubborn, thick-headed self). I can lever a 10lb sledge with a 33" handle 3 times, wrist curl 155, bench 225 and incline press 175 so I think I at least have a good begining base in the areas important to bending... or maybe I'd just like to think so Quote Link to comment Share on other sites More sharing options...
vikingsrule92 Posted September 13, 2007 Share Posted September 13, 2007 (edited) You definitely have a good base Zach. However, the reason you can't bend anything big is probably because you don't have proper DO form. When I first started I had pretty good weightlifting numbers but I couldn't even bend a 3/16" square DO. You just need proper coaching and once your form is dialed in you'll make amazing gains very fast. There's some amazing benders at BBB so just ask for some help and I'm sure they'd be happy to. Edited September 13, 2007 by vikingsrule92 Quote Link to comment Share on other sites More sharing options...
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