KRC Posted March 30, 2012 Author Share Posted March 30, 2012 3.29.12 Band PA: 110 2HP: 8x1 @ 130 1x14 @ 87.5 w/Medium band and 6s hold at top Neck Harness: 3x25 @ 20lbs rear 3x25 @ 10 side to side Capped off by part of a 3lb cross cut rib roast cut into 9 oz steaks w/cabernet. Amazing. Quote Link to comment Share on other sites More sharing options...
Chez Posted March 30, 2012 Share Posted March 30, 2012 I wish you the best of luck in reaching your goals. I'll be watching your log. Hopefully one day we can compete together. Quote Link to comment Share on other sites More sharing options...
KRC Posted April 3, 2012 Author Share Posted April 3, 2012 4.3.12 Band Pull Aparts: 115 2HP: 9x1 @ 130 1x16 @ 90 Medium Band w/17 second hold at top Formulator: WC: 3x15, 2x10 @ 10lbs RWC: 3x15, 4x10 @ 5lbs Neck: 3x15 "Yes/No" 3x15 side to side both sets of three with 2.5lb Quote Link to comment Share on other sites More sharing options...
KRC Posted April 4, 2012 Author Share Posted April 4, 2012 I wish you the best of luck in reaching your goals. I'll be watching your log. Hopefully one day we can compete together. Thanks a lot, man! I'm from upstate NY and I'm either there or in NYC fairly often so this is a real possibility! Quote Link to comment Share on other sites More sharing options...
KRC Posted April 5, 2012 Author Share Posted April 5, 2012 4.4.12 Squat: 3x3 @ 265 Bench: 3x3 @ 215 Deadlift: 1x3 @ 295 Reverse Flyes: 5x10 @ 10 Reverse Hyper: 5x10 @ 50 Ab Wheel: 3x5 Back felt 90% + so I went hard enough to work a little bit but not so hard that I was really straining. Hopefully at or near where I was by next week. Took a few shots at the BBGM RH and BBM 5/8" LH. Pretty far off RH and almost exactly 2mm each time LH. I feel like if this were a standard handled 125lb gripper It'd be closed by now, but it just hits a wall right at 2mm each time. Maybe I'll go for the 132lb 2.5 LH for a little while. Quote Link to comment Share on other sites More sharing options...
KRC Posted April 6, 2012 Author Share Posted April 6, 2012 4.5.12 BPA: 120 2HP: 10x1 @ 130 1x16 @ 92.5 w/Medium band Formulator: 4x15, 1x10 @ 10/5lbs WC/RWC Neck Harness: 3x15 @ 25 Rear 3x15 @ Side to Side Dropped the hold at the top of my last pinch rep as I'm starting to get a pain on the top of my forearm for about 3" below the wrist that I got last time after lots of pinch volume. Will watch for a couple weeks and rotate it back in and rotate the formulator curls out if it persists. Mailing in my powerlifting meet entry form tomorrow come hell or high water :lol: I've been wanting to do meets for quite a while and always found a reason not to, so even though I'm not where I want to be numerically, I gotta get one under my belt. May 19th USPA Grass Valley Open. 2 Quote Link to comment Share on other sites More sharing options...
KRC Posted April 10, 2012 Author Share Posted April 10, 2012 4.6.12 Squat: 3x3 @ 275 OHP: 3x5 @ 125 Power Clean: 5x3 @ 95 FG DO DL: 1x1 @ 205 ...... RH: 5x10 @ 60 Ab Wheel: 3x5 Power Cleans were too light and the back felt really, really good. Far better than squatting or deadlifting. Wondering if the conventinal stance feels better due to the sumo pulling and fairly wide stance squatting that I've been doing pretty much forever. 4.9.12 Squat: 4/3/3 @ 280 Bench: 3x4 @ 215 Deadlift: 1x3 @ 305 V2 RH: 3x20, 1x18, 1x20 @ Level 9 V2 LH: 4x20, 1x16 @ Level 8 A few awkward sets but otherwise good on the Vulcan. Will bump all three Monday Vulcan days up a level for the next 4 week cycle. Don't much feel like going over 20 reps at a clip. Getting continuously stronger as time goes on but still not really able to strain. Squats felt better than pulls today; they were way tougher than they should have been. I'm gonna drop squatting 3x a week and switch to Monday and Friday with 3x3 Front Squats on Wednesday's. Hopefully this little variation gets me over the hump and back to where I was. Even though I'm not really straining yet, I think by the end of next week I should be full power. Maybe not back at my numbers in Feb/Mar but good to go. Bodyweight is down to 237 give or take a pound from 248 a month ago. I think the initial blast from the diet switch accounts for this fairly quick loss and that things will taper off shortly. Goals is to lose a pound a week from now until Sept. 8th. Right on track so far and neither my recovery nor my performance is suffering so far. Quote Link to comment Share on other sites More sharing options...
KRC Posted April 10, 2012 Author Share Posted April 10, 2012 Oh also Jim Wendler posted an article today which is worth reading in itself and it had a really, really great looking variation of his 5/3/1 in it. It's the first time I really got turned on by one of his programs. http://www.t-nation.com/free_online_article/most_recent/a_letter_to_my_younger_self Really gonna think about whether I want to do this or the Hepburn Method after the May meet. Wendler's program seems to be the consensus choice for getting in shape while at least maintaining strength, but Hepburns program looks amazing and I like the idea of keeping the weight heavy at all times. Quote Link to comment Share on other sites More sharing options...
KRC Posted April 10, 2012 Author Share Posted April 10, 2012 Just did my first precise, repeated measurements of my hands: RH: 7 3/8" Length, 9" Span LH: 7 3/8" Length, 9 5/16" Span I knew I had short fingers but DAMN . Ah well can't win 'em all. Quote Link to comment Share on other sites More sharing options...
daniel reinard Posted April 10, 2012 Share Posted April 10, 2012 Ya got span though, more than me. Quote Link to comment Share on other sites More sharing options...
KRC Posted April 10, 2012 Author Share Posted April 10, 2012 Yeah I was reading up on some old threads about length vs. span and apparently hubbing, levering, and VBar do well with "big" span/short fingers. Gonna give those a try. But I also think I will buy some small blobs from that dude in the selling forum. Gotta work the weaknesses. I also want to see how my left does relative to my right given the difference in span length. I actually remember doing better on my (failed) blob attempts at the Feb comp on my left versus my right. Quote Link to comment Share on other sites More sharing options...
daniel reinard Posted April 11, 2012 Share Posted April 11, 2012 Yeah hubbing in particular is way better with smaller hands. You gotta try the 30 and 40 blob I just got so you can see what size you want. Quote Link to comment Share on other sites More sharing options...
KRC Posted April 11, 2012 Author Share Posted April 11, 2012 Just got your text-- yeah that might work. I remember getting a few inches of air on a 35 toward the end of the medley, but it would be good to try a few out fresh. Quote Link to comment Share on other sites More sharing options...
KRC Posted April 11, 2012 Author Share Posted April 11, 2012 4.10.12 BPA: 5x10 w/3 second retracted hold 2HP: 4x1 @ 135 1x18 @ 92.5 w/Medium Band Formulator WC: 5x15 @ 10 Formulator RWC: 5x15 @ 5 Quote Link to comment Share on other sites More sharing options...
KRC Posted April 11, 2012 Author Share Posted April 11, 2012 Just sent the PL Meet entry form in 1 Quote Link to comment Share on other sites More sharing options...
daniel reinard Posted April 12, 2012 Share Posted April 12, 2012 Just got your text-- yeah that might work. I remember getting a few inches of air on a 35 toward the end of the medley, but it would be good to try a few out fresh. Just let me know homie and i'll drop em off at the gym a few days ahead of time. Quote Link to comment Share on other sites More sharing options...
KRC Posted April 12, 2012 Author Share Posted April 12, 2012 Thanks dude. I'll text you to set something up in the next couple weeks. I really appreciate it brother. Quote Link to comment Share on other sites More sharing options...
KRC Posted April 12, 2012 Author Share Posted April 12, 2012 4.11.12 Light Squat: 3x5 @ 225 OHP: 3x5 @ 130 PC: 5x3 @ 115 Dyn TSG: 5x3 @ IM 1 DO FG DL: 1x5 @ 175 Feel really good after getting that squat workout in and moving the blood around. Quote Link to comment Share on other sites More sharing options...
KRC Posted April 13, 2012 Author Share Posted April 13, 2012 4.12.12 BPA: 55 w/3s retracted hold 2HP: 5x1 @ 135 1x18 @ 95 w/Medium Band Neck Harness: 3x20 @ 25 Rear 3x20 @ 12.5 Side Formulator WC: 5x10 @ 12.5 No reverse wrist curls--left my 1.25 plates at the gym and a 2.5 jump was too heavy. The design for this homemade formulator is perfect for regular wrist curls but not so good for reverse curls. The hands never really get in a very "strong" position to start. Quote Link to comment Share on other sites More sharing options...
KRC Posted April 14, 2012 Author Share Posted April 14, 2012 4.13.12 Squat: 4/4/3 @ 285 Bench: 5/5/4 @ 215 Deadlift: 1x3 @ 315 FG DB Row: 1x11 @ 55 LH/1x19 RH TSG Neg: 5x1 @ BBGM RH/BBM 5/8" LH OC: 5x1 @ 8s Filed 2 RH/BBM LH Been a while since I did negatives; hands are pretty beat up. Quote Link to comment Share on other sites More sharing options...
KRC Posted April 15, 2012 Author Share Posted April 15, 2012 4.14.12 BPA: 60 w/3s retracted hold 2HP: 6x1 @ 135 1x16 @ 87.5 w/Med-Heavy Band Neck: 3x25 @ 2.5 Rear 3x25 @ 2.5 Side Formulator WC: 1x15, 4x10 @ 12.5 Formulator RWC: 1x10, 4x8 @ 7.5 Everything today was fast and easy. Hands feel strong. Quote Link to comment Share on other sites More sharing options...
KRC Posted April 17, 2012 Author Share Posted April 17, 2012 4.16.12 Squat: 4/2/4 @ 290 OHP: 4/4/5 @ 135 PC: 5x3 @ 135 V2 RH: 15/15/12/15 @ Level 10 V2 LH: 4x15 @ Level 9 FG DO DL: 1xF @ 200 1x1 @ 195 1x2 @ 185 Very frustrating session. Set my Vulcan to L15 just to see where I'd be-- couldn't budge the far handle with my setting hand at all Same with 200lbs on the Fat Gripz... Little sleep, little food and not really accustomed to pushing it with the lifts. Did so on the last set of the squat and press and they felt solid but the first two were weak. Ah well; will come back stronger on Friday. Quote Link to comment Share on other sites More sharing options...
KRC Posted April 18, 2012 Author Share Posted April 18, 2012 4.17.12 Upper Back band work 2HP: 7x1 @ 135 1x18 @ 90 w/Med-Hard Band Neck Harness Rear: 3x25 @ 25 Neck Harness Sides: 3x25 @ 12.5 Formulator WC: 2x15, 3x10 @ 12.5 Formulator RWC: 2x15, 3x10 @ 12.5 2HP singles were fast and strong. Looking forward to 140. Quote Link to comment Share on other sites More sharing options...
KRC Posted April 19, 2012 Author Share Posted April 19, 2012 4.18.12 Really good trianing session today. Things are starting to click. I've been more consistent for hte last month than I have in a while. Squat: 2x5 @ 230 Bench: 3x5 @ 220 Deadlift: 1x4 @ 325 FG DB Row: 1x5 @ 60 LH 1x17 @ 60 RH 1x22 second hold LH Huge gap there between right and left hand. Bringing this up to speed will hopefully help by axle pulls. This light/recovery squat set in the middle of the week is brilliant. Quote Link to comment Share on other sites More sharing options...
KRC Posted April 20, 2012 Author Share Posted April 20, 2012 4.19.12 Upper Back Work -- Lots 2HP: 8x1 @ 135 1x18 @ 92.5 Neck Rear: 3x15 @ 5lbs Neck Side: 3x15 @ 5 Formulator WC: 3x15 @ 12.5 FRWC: 3x15 @ 6.75 Quote Link to comment Share on other sites More sharing options...
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