knyaz Posted October 8, 2008 Author Share Posted October 8, 2008 (edited) good work steve! your training looks intense!u will kill your #2.5 soon! thanks Great job on getting the #2.5 that close! That really is a hard gripper. I had a buddy who had closed a 146lb #3 that had a difficult time closing the #2.5 because it was wider. yea it s a wide 2.5 im hoping i Get it this month, definately a tough one!!! thanks Ben That does sound like a tough #2.5, but I'm sure you'll get it before long thanks, I gotta say first time I tried it felt just like this easier # 3 Ive got, but with a decent setting its definately much easier Edited October 8, 2008 by knyaz Quote Link to comment Share on other sites More sharing options...
knyaz Posted October 9, 2008 Author Share Posted October 9, 2008 Grippers wednesday Sa ( index middle ring) r x 5 l x 3 # 3 negative R & L RB210 x 2 negatives each hand 2.5 (136.2) negative R & L came close Righty coc2.5 r x 1 l x miss Right hand hard # 2 x 4, 2 Left hand hg250 x 4, 2 dexterity balls extensor bands hot & cold baths - PRESS BEHIND NECK - and abs Quote Link to comment Share on other sites More sharing options...
knyaz Posted October 9, 2008 Author Share Posted October 9, 2008 Progressive poundages are the name of the game. If you are not adding weight to the bar on a regular basis, you are kidding yourself."-Brooks Kubik good quote on THE NATURAL s signature Quote Link to comment Share on other sites More sharing options...
knyaz Posted October 10, 2008 Author Share Posted October 10, 2008 had some friends come over, we had a brual Bench n Triceps workout today, bag carries as well -did left and right shoulder carriw with 100 + lbs until failure, than bear hug carries also until failure, awesome workout showed them the Kinney DVD , some grip stuff, nails, got both of them into grippers after a few min. Deadlift Road to 500 lbs Friday 225 x 5 275 x 5 330 x 5 Quote Link to comment Share on other sites More sharing options...
ewokhugo Posted October 10, 2008 Share Posted October 10, 2008 (edited) u are training smart(lots of recovery work ...)! try to add some singles to your routine, u may use your hard #2 for the RH and your hg 250 to your lefty. i see some improvement since i started it today .. my hands are like a block of iron. Edited October 10, 2008 by ewokhugo Quote Link to comment Share on other sites More sharing options...
knyaz Posted October 13, 2008 Author Share Posted October 13, 2008 u are training smart(lots of recovery work ...)!try to add some singles to your routine, u may use your hard #2 for the RH and your hg 250 to your lefty. i see some improvement since i started it today .. my hands are like a block of iron. thanks , I found out that the more recovery work I do the better my hands feel dexterity balls and bands are incredible to get the blood flowing yeah ive been doing some singles the Hard # 2 is perfect for singles at this point after the negatives and everything Quote Link to comment Share on other sites More sharing options...
knyaz Posted October 13, 2008 Author Share Posted October 13, 2008 Saturday Kb snatch 79 points Block Weights 42.5 R x 1 L x 1 46BLOB R & L negatives, then did + 5lbs R & L negatives x 2 BLOB50 R & L negative 46BLOB + 2.5 R x 1/2 inch L x miss 46BLOB five attempts each hand a couple inches each all five with the right and three out of the five with left 46BLOB (pinkie & thumb assisted ) R x 2 L x 2 40 R x 1, 1, 1 L x 1, 1, 1 40 + 2.5 R x 1, 1, 1 L x1, 1, 1 42.5 R x 1, 1, 1 L x 1, 1, 1 42.5 + 2.5 R x 2 L x 2 25LB ( pinkie & index) R x 30 L x 30 Quote Link to comment Share on other sites More sharing options...
knyaz Posted October 14, 2008 Author Share Posted October 14, 2008 SQUATS mon 135 x 5 165 x 5 185 x 5, 5 200 x 5 205 x 5, 5 Rolling Thunder great rolling thunder day for sure, im sure the squats helped here a bit, PR of 155 lbs with the left hand today 90 R x2 L x 2 135 R x 1 L x 1 145 R x 1 L x 1 155 R x 1 a few inches L x 1 PR! 160 miss miss 165 miss miss 155 lbs a few inches each hand 145 R x 1 L x 1 135 R x 2, 2, 1 L x 2, 2, 1 Quote Link to comment Share on other sites More sharing options...
knyaz Posted October 14, 2008 Author Share Posted October 14, 2008 Grippers Tues Sa R x 1 L x 1 M R x 1 L x 1 Hard # 2 R x 1 L x miss, 1 mm away Reg # 2 R x 1 L x 1 + got a seven second hold, my first lefty #2 close PR ! RB 210 miss both 2.5 136.2 caliborated miss both Right hand Reg # 2 penny hold 13 seconds Left hand SA penny hold 17 seconds Left hand HG 250 x 1, done with the left at this point Right hand Reg # 2 SINGLES 20 Singles - Wrist Roller - Quote Link to comment Share on other sites More sharing options...
knyaz Posted October 15, 2008 Author Share Posted October 15, 2008 My twist on the Smolov Squat Cycle program Im gonna do a 4 week program then on week # 5 I will work upto a max single to see where Im at Week 1 Wed 70% x 9 x 4 Sat 75 % x 7 x 5 Week 2 Mon 80% x 5 x 7 Wed 85% x 3 x 10 Sat 70% + 15lbs x 9 x 4 Week 3 Mon 75% + 15lbs x 7 x 5 Wed 80% +15 x5x7 Sat 85% +15lbs x 3 x 10 Week 4 Mon 75% + 25lbs x 7 x 5 Wed 80% +25 x 5x7 Sat 85% + 25lbs x 3 x 10 Week 5 Mon REST Wed REST Sat WORK upto a MAX single! Quote Link to comment Share on other sites More sharing options...
knyaz Posted October 15, 2008 Author Share Posted October 15, 2008 Wed week 1 Squat cycle 185 lbs x 4, 4, 4, 4, 4, 4, 4, 4, 4 that was really really tough! happy I got through it Tetting HUB 35 R x 1 L x 1 40 R x 1 L x 1 42.5 R x 1 L x 1 45 R x 2 L x 2 50 R x 1 L x miss 53 R x miss L x miss Quote Link to comment Share on other sites More sharing options...
dropkick Posted October 15, 2008 Share Posted October 15, 2008 congrats on the rt and #2 LH pr's knyaz, you've got some strong hands. Quote Link to comment Share on other sites More sharing options...
knyaz Posted October 17, 2008 Author Share Posted October 17, 2008 congrats on the rt and #2 LH pr's knyaz, you've got some strong hands. thanks the # 2 Lefty took a while but man wa I happy when it finally shut Quote Link to comment Share on other sites More sharing options...
knyaz Posted October 17, 2008 Author Share Posted October 17, 2008 Kb Snatch 35 lb 15, 15, 15, 15, 15, 15, 15, 15, 15 points 53 lb 20, 20 , 16 points 70 lb 20 points total for today 211 points Im at 5308 grand total 35 bottoms up press R x 5, 8, 10 L x 5, 8, 10 35 + 26 =61lbs KBs cleaned and pressed together R & L tough on the wrists Quote Link to comment Share on other sites More sharing options...
knyaz Posted October 17, 2008 Author Share Posted October 17, 2008 (edited) KBs 35 + 26 clean and press some more KB training late night session Edited October 17, 2008 by knyaz Quote Link to comment Share on other sites More sharing options...
knyaz Posted October 18, 2008 Author Share Posted October 18, 2008 Deadlift Friday 155 x 5 225 x 5 275 x 5 340 x 5 hypers 3 x 20 Biceps 25 x20 30 x 16 40 x 12 45 x 10, 10, 8, 8 did some Kb work here is a video of the 53 & 26 Quote Link to comment Share on other sites More sharing options...
knyaz Posted October 18, 2008 Author Share Posted October 18, 2008 SQUATS 190 lbs 7 x 5 5, 5, 5, 5, 5, 5 , 5 hypers & dumbell pullovers Block Weights Sat 40 R x 1, 1 Lx 1, 1 42.5 R x 5 singles L 5 singels got my new 45 pound BLOB weighed in at 45.5( pics in my Gallery) the which is half a pound less than my York side half which weighs 46lbs 45 R x negative L x negative 45 + 5 R x negative L x negative 45York Rx came up about 3 inches on my best attempt x5 attempts total L x a few inches on my best attempt x5 attempts total 46York R x a few inches L x miss 45 York (pinke n thumb assisted) R x 5 total L x 5 total 40 by the Face R x 2 L x 2 42.5 by the FACE R x 1 PR! L x 1 PR! 42.5 R x 8 seconds L x 11 seconds Quote Link to comment Share on other sites More sharing options...
knyaz Posted October 21, 2008 Author Share Posted October 21, 2008 Mon TTK tintans telegraph key one handed and two handed gotta start doing the TTK more, definately a good tool to help move up with the grippers didnt feel like lifting at all today felt tired and weak for some reason all day forced myself to hit the Squats Squats 195 5 sets of 7 reps hyperextensions 3 x 20 One armed Rows 50s a bunch of sets until failure here Bicep Curls 40s four sets all over ten reps , Goal on the Bicep Curl is 60 lbs x 15 for now going for very strict style now Dips got a PR of 75 lbs weighted dips for 5 Reps Pat Casey.. was a big fan of this exercise, Im gonna be hitting them once a week and heavy Quote Link to comment Share on other sites More sharing options...
knyaz Posted October 22, 2008 Author Share Posted October 22, 2008 (edited) Tues Oct, 21, 2008 100 lbs Dumbell 2" handle Deadlift R x 5, 3, 3 L x 5, 3, 3 50 ls Dumbell 2" handle Clean n Press R x 8, 6 L x 8, 6 Clean to shoulder from floor R x 8, 8 L x 8, 8 Shrugs 90s dumbells 10, 10, 10 Block Weights warmup dexterity balls tryed doing grippers today but my Right hand index finger gave me some trouble so I decidet to hit the Block weights today instead, and Im glad that I did, the past few days I was reading Odins progress as well as Sean Dockery's on their Block weight training routine and something just felt different today when I hit the block weights I guess I was a bit inspired and that gave me that extra boost.. 42.5 R x 1, 1, 3 L x 1, 1, 3 40 high pull R & L 42.5 + 5 R x 1 L x 1 42.5 + 7.5 got it with the right hand 45 York R x 3 inches, almost full lift, then it slipped out of my hand almost at the top, 3 inches, knee height, 3 inches 45 York L x miss, then FULL lift PR!!! , knee height , a few inches, knee height BLOB 50 R & L negative BLOB46 R x 1 PR!!! then L x 1 ! PR!!! that felt great one after the other BLOB 50 R x 1/2 inch off the ground L x miss BLOB 46 + 2.5 lbs R x a bit of air L x miss BLOB46 R x a few inches, L x a few inches 42.5 (pinkie, index, ring) R x 1, 1, 1 L x 1, 1, 1 Edited October 22, 2008 by knyaz Quote Link to comment Share on other sites More sharing options...
knyaz Posted October 23, 2008 Author Share Posted October 23, 2008 WED SQUAT 200 lbs 3 x 10 hypers 3 x 15 dumbell pullovers - Wrist Roller - Quote Link to comment Share on other sites More sharing options...
knyaz Posted October 24, 2008 Author Share Posted October 24, 2008 Deadlift Road to 500 lbs FRIDAY 155 x 5 225 x 5 275 x 5 345 x 5 405 x 1 PR! decidet to max out on the Deadlift to see where I stand 405 came up somewhat easy not bad at all, I weighed in at 164 lbs today Hypers 3 x 20 Quote Link to comment Share on other sites More sharing options...
matthcarl Posted October 24, 2008 Share Posted October 24, 2008 (edited) Nice job with the DL! 500 is a semi-goal for me as well, but I haven't been training for it. My PR is also 405...though at a bw of 210 lbs. Edited October 24, 2008 by The Writer Quote Link to comment Share on other sites More sharing options...
dropkick Posted October 25, 2008 Share Posted October 25, 2008 congrats on the dl pr! i dunno if you've given any thought to running coan/phillipi. it really did wonders for my dl. it's just one (very intense) session per week. Quote Link to comment Share on other sites More sharing options...
egg_uk Posted October 25, 2008 Share Posted October 25, 2008 congrats on the 405, great lift, especially at 164 Quote Link to comment Share on other sites More sharing options...
knyaz Posted October 26, 2008 Author Share Posted October 26, 2008 Nice job with the DL! 500 is a semi-goal for me as well, but I haven't been training for it. My PR is also 405...though at a bw of 210 lbs. yeah 405 is four plates, and 500 lbs is just a nice round number that ive been dreaming of hitting for a while now, Matt I think the 5 x 5 Deadlift routine works really well once a week or whatever would suit you, try it out the numbers go up somewhat quickly Quote Link to comment Share on other sites More sharing options...
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