Chez Posted July 25, 2017 Author Share Posted July 25, 2017 Was suppose to workout yesterday but I was just exhausted and decided to take the day off. I took a nice long nap in the middle of day and it was glorious. It turned out to be a good thing because I felt good today and had a good workout. Here is what I did tonight: 2.5" Crusher Lifts Right Hand 152.5 lbs - Single 152.5 lbs - 2 Partial Singles. Best I have ever done with this weight. PR 137.5 lbs - 3 doubles 127.5 lbs - 3 triples 117.5 lbs - 3 sets of 5x 107.5 lbs - 3 singles with 10 second holds Left Hand 152.5 lbs - Partial. Nice. Never broke ground with this weight righty before. PR this hand also. 142.5 lbs - 2 singles 127.5 lbs - 3 doubles 117.5 lbs - 3 triples 107.5 lbs - 3 sets of 5x 107.5 lbs - 3 singles with 10 second holds Strict Double Hand Plate Wrist Curls w/ Forearms on Bench 35 lb Plate - 3 sets of 10x Strict Reverse Single Hand Plate Wrist Curls w/ Forearms on Thigh 10 lb plate - 3 sets of 10x each hand 2" Crusher Single Arm Lat Pull downs 90 lbs - 10x each hand 80 lbs - 2 sets of 10x each hand Calf Raises on Leg Press Machine 300 lbs - 4 sets of 20x Crunches on AB Machine 125 lbs - 3 sets of 20x Quote Link to comment Share on other sites More sharing options...
Chez Posted July 26, 2017 Author Share Posted July 26, 2017 (edited) Tonight's training: Bench Press 220 lbs - 10 sets of triples with 90 seconds rest. Shoulder is great. I'm liking the program and still haven't missed a triple. Smith Machine Incline Bench Press 225 lbs - 3 sets of 8x Smith Machine Squats 295 lbs - 3x 335 lbs - 3x 375 lbs - 3x Edited July 26, 2017 by Chez 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted July 28, 2017 Author Share Posted July 28, 2017 Tonight's workout: Deadlifts 320 lbs - 3x 370 lbs - 3x 415 lbs - 3x I was exhausted tonight and that felt way heavier than it should. As the weight increases I keep thinking I need to move deadlifts to the weekend when I have more energy. Some nights after work my energy is crazy low. Row Machine setting 15 - 8x Setting 16 - 8x Setting 17 - 8x One Arm Preacher Machine Curls Setting 5 - 3 sets of 8x each arm Quote Link to comment Share on other sites More sharing options...
Chez Posted July 29, 2017 Author Share Posted July 29, 2017 (edited) On vacation in cape cod with my girl and her parents. Got a week pass from a gym near by so I can keep training. Here is what I did today: Standing Overhead Barbell Press 160 lbs - 3x 180 lbs - 3x 205 lbs - 3x. Last one was a grinder but I got it. Really happy about that. Still improving on the Overhead press Chest Press Machine 3 sets of 12 reps. I don't remember the weight but last one was one plate short of the stack. This gym doesn't have a decline bench but this machine hits the lower chest and I grabbed the handles low to make it more so. Seated Hamstring Curls 3 sets of 10x. Again not paying attention to weight. Going by feel. I like lying version better but this gym doesn't have it. Flask 2 hand pinch 166 lbs - 3 singles 141 lbs - 3 doubles 141 lbs - 3 triples - running short on time before lunch so I cut the flask work short. First time using it for 2hp so I was Messing around to figure out starting weight. These were all easy. Plan on using my thumb screws tonight to make up some pinch work Edited July 29, 2017 by Chez 1 Quote Link to comment Share on other sites More sharing options...
GripAustria Posted July 30, 2017 Share Posted July 30, 2017 220 on the overhead press is in sight now 👍 thats a really good weight for this exercise. I think it would be a good decision to move the deadlifts to weekends. Deadlifts are very demanding and take a lot out of you, im sure there will be a noticeable difference in your deadlift sessions. Maybe Reverse Band Deadlifts are an option on low energy days or deload weeks as well. You could use the Reverse Band Deadlifts also strength wise and train in a Paul Anderson way. Just lower the bands bit for bit(reducing the band support) until you hit your preferred weight. All the best. 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted July 31, 2017 Author Share Posted July 31, 2017 16 hours ago, GripAustria said: 220 on the overhead press is in sight now 👍 thats a really good weight for this exercise. I think it would be a good decision to move the deadlifts to weekends. Deadlifts are very demanding and take a lot out of you, im sure there will be a noticeable difference in your deadlift sessions. Maybe Reverse Band Deadlifts are an option on low energy days or deload weeks as well. You could use the Reverse Band Deadlifts also strength wise and train in a Paul Anderson way. Just lower the bands bit for bit(reducing the band support) until you hit your preferred weight. All the best. Thanks buddy. This upcoming week is my heavy week. My last set of the Overhead press I'll attempt 215 so we will see how that goes. I'm def moving the deadlifts to the weekend after this week. My energy is just way too low after week to give them my best. Really want to hit 500 on the deadlift this year. 2 Quote Link to comment Share on other sites More sharing options...
Chez Posted August 1, 2017 Author Share Posted August 1, 2017 Today's workout. Came back from all day at the beach and ran straight to the gym after getting changed : Bench Press 225 lbs - 10 sets of triples with 90 seconds rest in between each. Felt good. More in the tank. Incline Dumbbell Bench Press 80 lb DBs - 8x 85 lb DBs - 2 sets of 8x Barbell Squats 225 lbs - 5x 255 lbs - 3x 285 lbs - 5x. First time doing free weight squats in a while so I was conservative. I didn't go all out and concentrated on form. 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted August 3, 2017 Author Share Posted August 3, 2017 Woke up early and hit the gym with my fiance's dad. We were at the gym by 8:15am. I'm not a morning person but he is. I made him a deal. I'll go early if he deadlifts with me. He did really well for his first time. Deadlifts 345 lbs - 5x 390 lbs - 3x 435 lbs - 2x. Happy with that considering I'm not a morning person. Best so far for my last set. Preacher Curls 90 lbs - 3 sets of 10x Row Machine 140 lbs - 10x 155 lbs - 2 sets of 10x. Machine wasn't well balanced and kept rocking on me. Quote Link to comment Share on other sites More sharing options...
Chez Posted August 4, 2017 Author Share Posted August 4, 2017 Light accessory stuff today. Nothing special. I am feeling a little beat up so I decided to go light. Lat Pulldowns 160 lbs - 3 sets of 8x Rear Laterals 25 lb DBs - 3 sets of 8x Leg Press Calf Raises 360 + sled - 3 sets of 20x Standing Calf Raise Machine Bodyweight + 100lbs - 3 sets of 12x Lying Leg Raises in static crunch 20x, 15x, 15x Quote Link to comment Share on other sites More sharing options...
Chez Posted August 13, 2017 Author Share Posted August 13, 2017 Behind again in the log so I want to catch up before today's workout: Sunday 8/6/17 I got back from vacation the previous night after spending around 6 hrs driving so I knew I was tired going into this session. I also strained the tendons in my hands at the end of the vacation. Went to a driving range which also had batting cages. I think I gripped the gold club and bat so hard that I strained some tendons in my hands because it was difficult to make a fist the previous 3 days. Hands felt better today so I decided to proceed with the workout anyway. Standing overhead Barbell Press 170 lbs - 5x 190 lbs - 3x 215 lbs - miss. Argh. I had it right there and just couldn't lock it out. I know this is because I'm exhausted today. I have this in me. I'll repeat the cycle next month and get this next time. Lying Hamstring Curls 125 lbs - 3 sets of 10x Squats Wasn't really keeping track of the weights and reps. Last set was 275 for like 5 reps. This isn't squat day but I throw squats in on gripper day to wake the CNS up. Went a little heavier than usual. Decline Bench Press 205 lbs - 10x, 8x. My triceps are shot so I didn't bother with the 3rd set. MMS Right Hand Grippers 194 lb Tetting SE - 2 singles and 2 misses. Argh. I knew at this point that I had drop down even further in grippers for the remaining sets because I felt weaker today with just getting back from vacation late last night and the hand issue. These are the days you just have to push through 172 COC #3.5 - 3 sets of doubles 165 Tetting Elite - 3 sets of triples 149 COC #3 - 3 sets of 5 RBA Negatives Setting 6-6 - 5 negatives with 5 second holds. Wednesday 8/9/17 Bench Press 230 lbs - 10 sets of Triples with 90 seconds rest in between. Still getting every rep but starting to work a little on the last 2 sets now. Liking this program a lot. Bench is coming back after that shoulder strained months back. Incline Smith Machine Bench Press 225 lbs - 3 sets of 8x Smith Machine Squats 275 lbs - 5x 315 lbs - 5x 355 lbs - 5x Saturday 8/12/17 - Birthday Workout Deadlifts 305 lbs - 5x 355 lbs - 5x 400 lbs - 5x 1 Arm Machine Biceps Curls 110 lbs - 3 sets of 12x each arm Machine Rows 187.5 lbs (Entire Stack) - 10x, 10x, 8x Quote Link to comment Share on other sites More sharing options...
gerryg Posted August 13, 2017 Share Posted August 13, 2017 I noticed you keep increasing the weight of your bench slowly with 10 set of 3 reps, is this from the Jim Wendler program? Quote Link to comment Share on other sites More sharing options...
Chez Posted August 13, 2017 Author Share Posted August 13, 2017 11 minutes ago, gerryg said: I noticed you keep increasing the weight of your bench slowly with 10 set of 3 reps, is this from the Jim Wendler program? Ya. I strained my left shoulder months back and my bench went to hell so I searched around and found another program but it's not Wendler. Just increase the weight 5 lbs every week and keep trying for the 10 triples. Once u miss a set it drops out and the weight keeps going up. Real simply and I like it 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted August 13, 2017 Author Share Posted August 13, 2017 Today's training: Standing Overhead Barbell Press 145 lbs - 5x 170 lbs - 5x 190 lbs - 5x Decline Bench Press 205 lbs - 3 sets of 8x Flask 2 Hand Pinch 176 lbs - 3 singles 156 lbs - 3 doubles 136 lbs - 3 triples 116 lbs - 3 sets of 5x 116 lbs - 3 singles with 10 second holds Ab Machine 125 lbs - 3 sets of 20x Quote Link to comment Share on other sites More sharing options...
Chez Posted August 17, 2017 Author Share Posted August 17, 2017 (edited) Little behind in the log. Time to update: Monday 8/14/17 Smith Machine Standing Calf Raises Body weight + 225 lbs - 4 sets of 15 reps Lying Hamstring Curls Setting 5 - 3 sets of 10x Left Hand MMS Grippers 165 lb Tetting Elite - 4 singles 153 lb COC #3 - 3 doubles 144 lb COC #3 - 3 triples 133 lb COC #2.5 - 3 sets of 5x - Stopped training Left grippers to focus on SJ4 a couple months back and it shows (Comp only test one hand for grippers). Lost some power. Need to slowly ramp back up because My right crush is strongest when my left is strong as well. It will take a few session to back in the groove. RBA Negatives Setting 5-6 - Negative with 5 second hold Setting 6-6 - 4 Negs with 5 second holds Front Levering Heavy Mace - 3 sets of 10x each hand - Got this heavy mace at the work gym. No idea what it weighs but its substantial. Supination/Pronation Cable Curl Bar Attachment - 3 sets of 10x each hand\ Extensors IM Red Band - 4 sets of 75x each hand Wednesday 8/16/17 Bench Press 235 lbs - 10 sets of triples with 90 seconds rest in between sets. Still getting every rep but now I'm working on the last 2 sets. Incline Smith Machine Bench Press 225 lbs - 3 sets of 8x. Much easier than usually. I should move up the weight. Smith Machine Squats 295 lbs - 3x 335 lbs - 3x 375 lbs - 3x - Got a training session with 2 guys from the grip board (Anthony and Anton) planned for Saturday. I'm hitting right hand grippers and crusher. Going to try and train with these guys every couple weeks. I need to reignite my training since the comp and I think this will do it. Gotta get back on track. Still feel a little out of flow since the comp. - Came up with an idea to increase my axle before nationals. Going to be borrowing a friend manus grips to incorporate them on thick bar day after the crusher for heavy rack pulls. never did these before. But I think the combo of my normal deadlift increasing (ankle healthy and focusing on it), my crusher going up and the heavy rack pulls will help me on the axle. Going to test it out for a few months and see how it goes. Edited August 17, 2017 by Chez 2 Quote Link to comment Share on other sites More sharing options...
Anton.Torrella Posted August 18, 2017 Share Posted August 18, 2017 Hell yes become a regular! I'll even keep gluten free beer in the fridge for you - or vino, your pick - now thats hospitality! Yea so normal saturday activities have been to wail on grippers and pieces of steel then do brutal volume on euro, flask, and pinch block in a row - are you saying your down for crusher this saturday too? Cuz we can make that happen 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted August 20, 2017 Author Share Posted August 20, 2017 (edited) Time to update the log. Trained with Anton, Anthony and Jose yesterday in NYC. Good times. It was a hot day yesterday and they workout outside and everyone at SJ4 saw I don't handle the heat well so I was dripping in sweat very quickly. I got caught in traffic so it took twice as long to get there. I was also pretty tired yesterday but I gutted through the workout and did pretty well. Getting back into the groove with grippers Saturday 8/19/17 Standing Overhead Barbell Press 160 lbs - 3x 180 lbs - 3x 205 lbs - 2x. I was suppose to get 3 but I decided not to gut it out. Sun was beating down on me and the ground wasn't level so my balance wasn't great. Oh well. I'm make it up next time. Right Hand MMS Grippers 198 lb Tetting GE - 2 attempts and I missed both by a hair. Here is a still of the first: - Not my best today. The GE is still hit or miss depending on the day. I need to be on to close this gripper and I'm not 100% on today. Time to drop down 194 lb Tetting SE - 5 Singles. Very Nice. At least better than last workout when I was dealing with the tendon strain. I tore some skin on my pinky though during these singles but it didn't hurt so I keep going. 180 lb COC #3.5 - 3 doubles 172 lb COC #3.5 - 3 triples 158 lb COC #3 - 3 sets of 5x. Just bought this gripper and its perfect for my 5 rep sets right now. Nice and smooth. - Not my best session ever but best since SJ4. Getting back in the training groove nicely. I need to improve to the point where I can close the GE consistently for multiple singles like the SE. When that happens its time to sign up for MM7. Working sets will start with a GE attempt every time now. RBA Right Hand Negatives Setting 6-6 - 1 single with 5 second hold Setting 6-7 - 1 single with 5 second hold Setting 7-7 - 3 singles with 5 second holds Sunday 8/20/17 Deadlifts 330 lbs - 3x 375 lbs - 3x 425 lbs - 3x. got all the reps but I won't lie and say it was easy. I had to grind through these. The gym was crazy hot and humid and I was tired again today. 1 Arm Machine Preacher Curls 125 lbs - 3 sets of 10 each arm. Biceps are getting strong again. 1 Arm Machine Triceps Extensions 95 lbs - 3 sets of 10 each arm. Machine Rows 187.5 lbs (Entire Stack) - 3 sets of 10x Edited August 20, 2017 by Chez 3 Quote Link to comment Share on other sites More sharing options...
Chez Posted August 24, 2017 Author Share Posted August 24, 2017 (edited) Time to update the log: Monday 8/21/17 Standing Calf Raises Body Weight + 225 lbs - 4 sets of 15x Strict Double Hand Plate Wrist Curls 35 lb Plate = 3 sets of 15x Strict Double Hand Reverse Plate Wrist Curls 25 lb Plate = 3 sets of 10x 2.5" Crushers 137.5 lbs - 3 Singles each hand 127.5 lbs - 3 doubles each hand 117.5 lbs - 3 triples each hand 107.5 lbs - 3 sets of 5x each hand 107.5 lbs - 3 singles with 10 second hols each hand - Weak on this today. I think its a combo of being tired from work (I normally do these on the weekend), not properly warming up and the after effects of heavy deadlifts on Sunday. oh well, next time. As I write this, my forearms have been sore all week so my body def felt it. Extensors IM Red + Blue Band - 50x, 5 sets of 30x. Need to get back to doing these every week. Wednesday 8/23/17 Bench Press 240 lbs - 10 sets of triples. 90 seconds rest between the first 5 and 2 mins rest between the last 5. Felt really good and strong on these. Still haven't missed a rep. Incline Smith Machine Bench Press 235 lbs - 2 sets of 8x, 1 set of 7x (failed on the 8th, got it half way up) Smith Machine Squats 315 lbs - 5x 355 lbs - 3x 395 lbs - 2x. Squats felt great tonight. I was going to go for the triple but I decided it wasn't necessary. Edited August 24, 2017 by Chez Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted August 24, 2017 Share Posted August 24, 2017 Nice work! I see you're crushing the standing calf raises, I'm having to do these as part of my achilles rehab and finding them hard work. 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted August 24, 2017 Author Share Posted August 24, 2017 (edited) 31 minutes ago, patrickmeniru said: Nice work! I see you're crushing the standing calf raises, I'm having to do these as part of my achilles rehab and finding them hard work. Thanks buddy. I'm working hard to bring up my legs now that I can actually deadlift and squat pain free. I'm actually gaining weight because of it (I'm in the 270-275 lb range) and My work dress pants are getting really tight around my legs. I have those genetically stubborn calves so I'm working hard to gain muscle there are well. Edited August 24, 2017 by Chez 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted August 26, 2017 Author Share Posted August 26, 2017 Today's Training: Standing Overhead Barbell Press 45 lb Bar = 20x 100 lbs = 5x 130 lbs = 4x 145 lbs = 3x 155 lbs = 2x 165 lbs = 1x 145 lbs = 3 sets of 5x - Trying out a new program for this since I have been little stagnate on progress lately. Its a 6 week program. Should be interesting. As with all programs, it starts light and ramps up. Decline Bench Press 205 lbs - 10x, 10x, 8x Left Hand MMS Grippers 172 lb COC #3.5 - 3 singles 160 lb MM1 - 1 single 153 lb COC #3 - 3 doubles 144 lb COC #3 - 3 triples 141 lb COC #3 - 3 sets of 5x - Ramping up off hand nicely Left Hand RBA Negatives Setting 5-5 - 1 negative with 5 second hold Setting 5-6 - 1 negative with 5 second hold Setting 6-6 - 3 negatives with 5 second holds 1 Arm Machine Preacher Curls 125 lbs - 3 sets of 10x each arm Machine Lateral Raises 95 lbs - 3 sets of 10x Quote Link to comment Share on other sites More sharing options...
Chez Posted August 27, 2017 Author Share Posted August 27, 2017 (edited) Great workout today. I didn't get home till 3:30 am last night so I slept in pretty late. I was at Nate's place watching the fight and I didn't leave until after 1am and its a little over a 2 hr drive for me. I had a late lunch and lots of caffeine. Here is the workout: Deadlifts 355 lbs - 5x 400 lbs - 3x 445 lbs - 2x. Really happy about that. Form felt great today. I knew I had this since the other working sets felt awesome. New PR for the last set of my heavy day Flask 2 Hand Pinch 178.5 lbs - 3 singles 158.5 lbs - 3 doubles 138.5 lbs - 3 triples 118.5 lbs - 3 sets of 5x 118.5 lbs - 3 singles with 10 second holds Machine Rows 187.5 lbs (Entire Stack) - 3 sets of 10x. Felt easy Last Pulldowns 170 lbs - 10x 180 lbs - 10x 190 lbs - 8x. Gotta keep plugging away.................. Edited August 27, 2017 by Chez Quote Link to comment Share on other sites More sharing options...
Chez Posted August 29, 2017 Author Share Posted August 29, 2017 Quick update: Monday 8/28/17 Rear Laterals 30 lb DBs - 3 sets of 10x Standing Calf Raises Bodyweight + 225 - 20x, 20x, 15x, 15x Lying Leg Raises In Static Crunch - 2 sets of 15x Regular - 15x - Was suppose to do hamstrings but forgot. I was also suppose to do wrist and extensor work at home but I was just freaking exhausted when I got home. Oh well, I'll make it up next time. Quote Link to comment Share on other sites More sharing options...
Chez Posted August 31, 2017 Author Share Posted August 31, 2017 Felt strong on the bench press last night. Squats were just alright and definitely not as good as last time: Wednesday 8/30/17 Bench Press 245 lbs = 10 sets of triples with 2 minutes rest in between each set. Incline Smith Machine Bench Press 235 lbs = 3 sets of 8x. Nice. I missed the last rep last workout but got it this time even after adding weight to the bench press. Squats 285 lbs = 5x 325 lbs = 5x 365 lbs = 5x. Slow grinding reps. Not my best. 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted September 5, 2017 Author Share Posted September 5, 2017 (edited) Didn't have much time this weekend with lots of family events planned so I focused on the big movements and only a few accessories. Took the weekend off from grip. Saturday 9/2/17 Standing Overhead Barbell Press - New Program WK2 45 lb Bar = 20x 110 lbs = 5x 130 lbs = 4x 155 lbs = 3x 165 lbs = 2x 175 lbs = 1x 155 lbs = 3 sets of 5x 120 lbs = 2 sets of 8x One Arm Machine Preacher Curls 125 lbs = 3 sets of 10x each arm One Arm Machine Triceps Extensions 95 lbs = 1 sets of 10x 110 lbs = 2 sets of 10x Sunday 9/3/17 - Had to wake up early to get this session in because we had a family BBQ planned. I am totally not a morning person. On top of it, I forgot my energy drink and didn't have any coffee so I had to do this workout without caffeine and I normally rely on caffeine (bad habit I know). Deadlifts 310 lbs - 5x 360 lbs - 5x 410 lbs - 5x. Wasn't easy. So freaking tired but I got the reps. Leg Press Machine Calf Raises 300 lbs = 3 sets of 25x Edited September 5, 2017 by Chez Quote Link to comment Share on other sites More sharing options...
Chez Posted September 7, 2017 Author Share Posted September 7, 2017 Had to give a board report at work so I was a little drained by the time I got to the gym. Still a good session though. Tonight's Training: Bench Press 250 lbs - 10 sets of triples with 2 mins rest between sets. Happy with that. Still getting every rep but that last one was tough. 255 lbs next week will be a fight. Incline Smith Machine Bench Press 235 lbs - 8x, 8x 7x - half rep on the 8th. Triceps were feeling it after the flat bench sets. Thinking about increasing the weight next week and banging out sets of 5x. Smith Machine Squats 305 lbs - 3x 345 lbs - 3x 385 lbs - 3x. Squats felt better tonight than last week but I stopped at 3 reps here because I have to deadlift Friday and I want to save my legs for that. Quote Link to comment Share on other sites More sharing options...
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