Chez Posted December 28, 2017 Author Share Posted December 28, 2017 (edited) Been training but just lazy with updating the log. Need to change that. I’m not going bother logging the previous workouts since I’m very behind. I’ll just start with tonight’s workout to get back on track. Hammer Strength Machine Chest Press 90 lbs each side plus apparatus - 10x 100 lbs each side plus apparatus - 10x 105 lbs each side plus apparatus - 10x Incline Hammer Strength Machine Press 90 lbs each side plus apparatus - 8x 95 lbs each side plus apparatus - 8x 100 lbs each side plus apparatus - 8x Peach Deck Fly Machine 150 lbs - 2 sets of 15x 150 lbs - 12x Squats 275 lbs - 3 sets of 5x Note - my knee, back and elbow were sore going into gripmas so I have been using machines for presses and going light on squats. It’s def helping. I’ll ramp up again slowly. Just needed a break to heal up. I have been pushing hard so my body was telling me I needed a deload. It’s happens ever now and then. Sometimes you push hard and sometimes you need a break. Edited December 28, 2017 by Chez 2 Quote Link to comment Share on other sites More sharing options...
Chez Posted December 31, 2017 Author Share Posted December 31, 2017 Today's workout: Leg Press Calf Raises 230 + Apparatus - 25 x 270 + Apparatus - 2 sets of 25 x Standing Overhead Barbell Press 45 lb Barbell - 20x 100 lbs - 5x 135 lbs - 4x 145 lbs - 3x 160 lbs - 2x 170 lbs - 1x 145 lbs - 3 sets of 5x IM Blockbuster Pinch 57.5 lbs - 5 sets of 3x each hand IM Hub 50 lbs - 5 sets of 3x each hand Thumbscrew Pinch 5 sets of 10x each hand 1 Arm Machine Biceps Curls 125 lbs - 8x each arm 140 lbs - 2 sets of 8x each arm Quick workout before going to my girls surprise Birthday party. The blockbuster and hub feel better in my hand each time. Getting there. 2 Quote Link to comment Share on other sites More sharing options...
Chez Posted January 5, 2018 Author Share Posted January 5, 2018 (edited) Behind in the log again. I worked out Sunday, Tuesday and Wednesday. Sunday was a real quick session because we had plans at night for New Years Eve so I was moving quickly so not going to bother logging that session since my memory of it isn't great. Here are the last two workouts: Tuesday 1/2/18 Sledge to forehead Lever 12 lb Sledge - 3 sets of 7x each hand Sledge Front Lever 6 lb Sledge with index finger on tape marker - 3 sets of 12x each hand Sledge Sup/pro 6 lb Sledge with pinky on tape marker - 3 sets of 10x each hand - Jedd mentioned possibly having a sledge event at nationals so I need to keep hitting the sledge work. Wednesday 1/3/18 Week 1 Bench Press 185 lbs - 5 sets of 10x. Starting a new bench press program. It starts very light which is good since it help my elbow (sore) recover from the past months of heavy pressing. Incline Dumbbell Bench Press 70 lb Dbs - 3 sets of 8x. Again Keeping it light for now. Squats 225 lbs - 3 sets of 5x. trying a different stance and technique. My powerlifter friend watched my form. Went light to concentrate on the form. - Going to bust out my Manus grips Saturday at the gym after my IM anvil work. Nationals will have the axle so I will incorporating Manus grip deadlifts into my routine leading up nationals in June. I also need to get back to regular deadlifts as well. My back is still sore but much better so I will start light and ramp up alternating regular DO deads and Manus grip deads. - I haven't forgotten about the MM7 either. Goal is to ramp up on gripper leading to nationals and try to cert this summer. Aaron C and Andrew P are making me some specialty adjustable grippers to help. Edited January 5, 2018 by Chez 2 Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted January 5, 2018 Share Posted January 5, 2018 51 minutes ago, Chez said: My back is still sore but much better Sounds to me like someone needs to experiment with sumo deads Quote Link to comment Share on other sites More sharing options...
Chez Posted January 5, 2018 Author Share Posted January 5, 2018 13 minutes ago, Anthony C. said: Sounds to me like someone needs to experiment with sumo deads It was so weird. I know the session where it happened. It was the Sunday before Gripmas and it wasn't even a lot of weight. I think I was paying too much attention to my friends instructions and messed up my form. oh well. Quote Link to comment Share on other sites More sharing options...
Chez Posted January 7, 2018 Author Share Posted January 7, 2018 (edited) Pretty good session today considering I did errands all day and went to the gym late: Lying Hamstring Curls 125 lbs - 3 sets of 10x Preacher Curls 20 lb bar - 10x 70 lbs - 2 sets of 10x - this was just to warm up my arms from the cold. Not my bicep work for this week. IM Little Big Horn Left Hand 156 lbs - 5 sets of doubles Right Hand 156 lbs - 1 double 146 lbs - 4 doubles I leave it in the car so the horn was freaking cold DO Manus Grip Sumo Deadlifts 225 lbs - 3 sets of 5x back still sore so starting light. I’ll keep at it till nationals ever other week. Grips were opened 1/4 inch. IM Little Big Horn 126 lbs - 2 sets of 3x each hand 136 lbs - 3 sets of 3x each hand Getting some extra volume in Lat Pulldowns 150 lbs - 10x 160 lbs - 10x 170 lbs - 10x Ab Crunch Machine 125 lbs - 3 sets of 20x Machine Rows 150 lbs - 3 sets of 10x Edited January 7, 2018 by Chez 1 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted January 7, 2018 Share Posted January 7, 2018 Nice session Chez. What are your thougts about the Little Big Horn? Is it saver for your bizeps than a V-bar? Quote Link to comment Share on other sites More sharing options...
Chez Posted January 7, 2018 Author Share Posted January 7, 2018 (edited) 4 minutes ago, Jörg Keilbach said: Nice session Chez. What are your thougts about the Little Big Horn? Is it saver for your bizeps than a V-bar? Definately safer since it’s on a carabiner so it moves around. The v bar locks you in an awkward position so if you aren’t careful things can go wrong fast. I’m still being cautious though and making sure my palm is facing me and I pull slow with my arm fully extended. Edited January 7, 2018 by Chez Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted January 7, 2018 Share Posted January 7, 2018 Thanks Chez. I think i will start working on it. Have it for a long time but never really used it. I think i will start slowly with 10 sec. holds then after a few sessions go heavier. 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted January 7, 2018 Author Share Posted January 7, 2018 Good session today: Standing Overhead Barbell Press week 2 45 lb Bar - 20x 115 lbs - 5x 135 lbs - 4x 160 lbs - 3x 170 lbs - 2x 180 lbs - 1x 160 lbs - 3 sets of 5x 125 lbs - 2 sets of 8x Left Hand MMS Grippers 174 lb RB 280 - 2 singles 172 lb COC #3.5 - 2 singles 153 lb COC #3 - 3 doubles 149 lb COC #3 - 3 triples 144 lb COC #3 - 3 sets of 4x 137 lb RB 240 - 3 sets of 5x 119 lb GHP 5 - 3 sets of 10x Left Hand RBA Negatives Setting 5-5 - 3 Negatives with 5 second holds Strict Double Hand Plate Wrist Curls 45 lb Plate - 3 sets of 10x Strict Single Hand Reverse Plate Wrist Curls 10 lb Plate - 3 sets of 10x each hand One Arm Machine Curls 140 lbs - 3 sets of 8x each arm. PR on this Machine. - I'll do some extensor work later on before bed. 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted January 9, 2018 Author Share Posted January 9, 2018 (edited) Not training tonight but I spent time thinking about my goals for nationals this year and here is what they are: 1) 195 gripper right hand and 175 left hand 2) 220 2 HP 3) 360 axle I’m a huge fan of visualization and setting goals. These are ambitious but goals are suppose to be. I have 6 months. Let’s see what I can do in that time. Edited January 9, 2018 by Chez 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted January 11, 2018 Author Share Posted January 11, 2018 Gym got a new barbell and it’s a nice one. Stood out against the other cheapo bars so I used it for bench tonight. Still ramping up with the new bench program so still fairly light. My powerlifer friend watched my squats with the new form as I added a little more weight. Bench Press 195 lbs - 5 sets of 8x Incline Hammer Strength Press 115 lbs each side + apparatus - 2 sets 8x 100 lbs each side + apparatus - 8x Squats 225 lbs - 5x 245 lbs - 5x 265 lbs - 5x 2 Quote Link to comment Share on other sites More sharing options...
Chez Posted January 13, 2018 Author Share Posted January 13, 2018 Good session today. Felt strong on the overhead press, hub and blockbuster: Standing Overhead Barbell Press 45 lb Bar - 20x 115 lbs - 5x 135 lbs - 4x 160 lbs - 3x 170 lbs - 2x 180 lbs - 1x. Moved real fast and easy 170 lbs - 3 sets of 3x 145 lbs - 2 sets of 5x - going try 225 again at the end of this cycle. I think I can get it this time since I was so dam close last time. IM Hub 55 lbs - 5 sets of doubles each hand - felt good. I’ll definately be in the 60s at the comp. shooting for 65-70 IM Blockbuster right hand 62.5 lbs - 5 sets of doubles. I should be in the 70s at the comp. maybe 80 is possible since mine is slick. left hand 62.5 lbs - 1x. Too heavy for this hand for doubles. Time to drop a little 57.5 lbs - 4 doubles Thumbscrew Dynamic Pinch 3 sets of 12x each hand 2 sets of 10x each hand Rear Delt Machine Flys 100 lbs - 3 sets of 10x Leg Press Calf Extensions 270 lbs + apparatus - 20x 320 lbs + apparatus - 2 sets of 20x 1 Quote Link to comment Share on other sites More sharing options...
John McCarter Posted January 14, 2018 Share Posted January 14, 2018 You'll pull more at Nate's after I chalk the items. 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted January 14, 2018 Author Share Posted January 14, 2018 25 minutes ago, John McCarter said: You'll pull more at Nate's after I chalk the items. Nice! Looking forward to hitting some PRs Quote Link to comment Share on other sites More sharing options...
Chez Posted January 16, 2018 Author Share Posted January 16, 2018 I have to update this log before I fall really behind again. On Sunday I did a quick workout because we had plans to meet up with friends in the city. I had to get to the gym early. On top of that, the other location for the gym flooded so everyone from that location (which is bigger) had to come to our location so the gym was crazy packed. Sunday 1/14/18 Ab Machine 125 lbs - 3 sets of 20x Light Squats to Wake up CNS 185 lbs - 2 sets of 10x Right Hand MMS Grippers 190 lb MM5 Replica - 2 singles 186 lb MM3 Replica - 2 singles 174 lb RB 280 - 3 doubles 165 lb Elite - 3 triples 153 lb COC #3 - 3 sets of 5x 141 lb COC #3 - 10x, 8x, 8x, - I made the mistake of leaving my grippers in the car so they were freaking cold which made them feel stiff and harder than usual. oh well. Its not important to worry about the numbers in this case. Resistance is resistance. Right Hand RBA Negatives 6-6 setting - negative and 5 second hold 6-7 setting - 2 negatives with 5 second holds One Arm Machine Curls 140 lbs - 3 sets of 8x. This has become my new working weight. Monday 1/15/18 Sledge to Forehead Warm ups with lighter sledges 12 lb Sledge - 8x, 10x, 10x each hand. Felt much easier tonight Front Lever 6 lb Sledge with hand behind the tape on handle - 3 sets of 10x each hand. Felt pretty easy. Need to move the hand further back next time. Sledge Sup/Pro 6 lb Sledge with middle finger on the tape - 3 sets of 10x each hand Extensors Red + White IM Band - 3 sets of 40x each hand. Quote Link to comment Share on other sites More sharing options...
Chez Posted January 17, 2018 Author Share Posted January 17, 2018 (edited) Last nights workout: Bench Press 210 lbs - 5 sets of 5x. 3rd week of the program so its ramping up but still light. My elbow feels great though so backing off is working Decline Bench Press 225 lbs - 3 sets of 5x. Been neglecting decline so I threw it in tonight Incline Hammer Strength Press 90 lbs + apparatus each side - 10x 115 lbs + apparatus each side - 10x 135 lbs + apparatus each side - 10x. This machine never bothered my elbow so I went heavier. Barbell Seal Rows 145 lbs - 2 sets of 10x 145 lbs - 3 sets of 8x - This was a new movement for me. My buddy suggested it. I have seen it in videos but never done it. Tough movement. We had to get creative and make a high bench set up for it. I like it but its a pain to set up. Lat Pull Downs 150 lbs - 10x 160 lbs - 10x 170 lbs - 10x Close Grip Lat Pull Downs 140 lbs - 10x 150 lbs - 10x 160 lbs - 10x Edited January 17, 2018 by Chez 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted January 20, 2018 Author Share Posted January 20, 2018 Great shoulder and thick bar session today. Felt strong Standing Overhead Barbell Press 45 lb bar - 20x 115 lbs - 5x 135 lbs - 4x 165 lbs - 3x 175 lbs - 2x 195 lbs - 1x. Easy money. Feeling strong today 175 lbs - 3 sets of 3x 145 lbs - 2 sets of 5x Little Big Horn Left Hand 156 lbs - 1 single 161 lbs - 2 singles. Second one was an easy high pull. 166 lbs - 1 single. Pretty sure this a PR on my LBH which is slick as hell. 146 lbs - 4 sets of triples. These were easy and high pulls. Left hand is firing today. Right Hand 156 lbs - 1 single 161 lbs - 2 singles 156 lbs - 1 single 146 lbs - 4 triples. first 2 easy but last 2 were hard. My right is always weaker on the LBH but good session for the right. DO Sumo Deadlifts with Manus Grips 235 lbs - 5x 255 lbs - 3x 285 lbs - 1x with long hold at the top. 305 lbs - fail but half way up. My friend wanted me to try but my hands were fatigued at this point. Fresh I got this easy 255 lbs - 3x 255 lbs - 5x - the grips are spread open a little on the bar so it makes them like 2.5 inch’s thick. Seated DB Shoulder Presses 85 lb DBs - 6x 95 lb DBs - 5x 100 lb DBs - 3x. Really happy with that considering all the previous shoulder press work. Fresh I’m well over this. Rear Lateral Fly Machine 120 lbs - 3 sets of 8x 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted January 21, 2018 Author Share Posted January 21, 2018 (edited) Another really good workout today: hamstring curls 110 lbs - 3 sets of 10x - hamstrings were tight and sore so I went light Light Squats 185 lbs - 2 sets of 10x - just to wake the cns up Seated Calf Raises 90 lbs + apparatus - 4 sets of 20x Left Hand MMS Grippers 174 lb RB 280 - 4 singles. Not too shabby considering the thick bar work yesterday 158 lb COC - 1 single. Wanted a double but those singles took a lot out of me so I gotta drop 153 COC 3 - 2 doubles 144 COC 3 - 3 triples 141 COC 3 - 5x 137 RB 210 - 2 sets of 5x. Too easy 119 GHP 5 - 3 sets of 10x Left Hand RBA Negatives setting 6-6 - 3 negs with 5 second holds Lat Pull Downs with manus grips 150 lbs - 10x 160 lbs - 10x 170 lbs - 10x Cable Rows with manus grips 150 lbs - 10x 170 lbs - 10x 190 lbs - 10x One Arm Machine Curls 140 lbs - 3 sets of 10x each arm. PR on this machine Well deserved wine and Mexican for lunch! Edited January 21, 2018 by Chez 2 Quote Link to comment Share on other sites More sharing options...
Chez Posted January 24, 2018 Author Share Posted January 24, 2018 (edited) Tired tonight but I got in a quick sledge workout: Sledge to forehead 6 lb sledge - 10x each hand 10 lb sledge - 10x each hand 12 lbs sledge - 3 sets of 10x each hand. This felt crazy easy. I need to buy magnet weights to increase the difficulty Front Lever 6 lb sledge - 3 sets of 10x each hand with Hand one finger width behind blue tape. Again easy Pronation/Suppination 6 lb sledge - 3 sets of 10x each hand with Hand right behind blue tape. This was challenging. Just moving a small Amount farther down the sledge makes a big difference on this movement. Extensors red + white band - 3 sets of 50x each hand My wrists have made huge improvement in a short amount of time. Need to keep it up and stay consistent. Edited January 24, 2018 by Chez 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted January 25, 2018 Author Share Posted January 25, 2018 (edited) Tonight’s workout: Bench Press 225 lbs - 5 sets of 3x - still ramping up in the new program. This is still very easy. But that’s good for the elbow. Elbow feels great. Eventually it will get heavy. Incline Dumbbell Press 80 lb DBs - 8x 90 lb DBs - 8x 105 lb DBs - 8x. More in the tank but I held back since I’m suppose to right now. Decline Bench Press 225 lbs - 3 sets of 5x. Again I could do more but holding back Leg Extensions 130 lbs - 10x 150 lbs - 10x 170 lbs - 10x 190 lbs - 10x - suppose to do squats but I’m tired tonight and want to keep my back fresh for this weekend since I plan on going a little heavier on deadlifts this weekend. Sometimes it’s good to hold back. Edited January 25, 2018 by Chez 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted January 27, 2018 Author Share Posted January 27, 2018 Really great workout today; Standing Overhead Barbell Press 45 lb Bar - 20x 135 lbs - 5x 160 lbs - 4x 180 lbs - 3x 190 lbs - 2x 205 lbs - 1x 180 lbs - 3 sets of 3x 160 lbs - 2 sets of 5x Ironmind Hub 60 lbs - 3 singles each hand. Crazy easy left hand. The last one was tough righty. Need to go up to 65 for the left next session Ironmind Blockbuster Pinch Left Hand 62.5 lbs - 1 single 65 lbs - 2 singles. PR lefty 57.5 lbs - 4 sets of triples Right Hand 62.5 lbs - single 65 lbs - 2 singles 67.5 lbs - single. Felt good. Had to try 70 70 lbs - single. Crap that was easy. I had to add more 72.5 lbs - single. PR! Hell ya. Should have recorded it. Next time 62.5 lbs - 3 triples 60 lbs - triple Ironmind Hub Left Hand 55 lbs - 4 triples. Dam good considering all the blockbuster work Right Hand 50 lbs - 3 triples 50 lbs - double. Right is fried. Thumbscrew Dynamic Pinch 5 sets of 10 each hand Seated Calf Raises 90 lbs + apparatus - 3 sets of 20x Machine Rear Laterals 120 lbs - 3 sets of 10x One Arm Machine Curls 145 lbs - 3 sets of 8x Good groove right now. Gotta keep it up Quote Link to comment Share on other sites More sharing options...
Chez Posted January 30, 2018 Author Share Posted January 30, 2018 (edited) Didn't get a chance to train Sunday like I usually do. I went to the gym late last night (I was tired all day at work and needed some time to eat and relax) and I met up with a friend to show him my gripper training. Explaining set technique and my training protocol took time so I was only able to hit some relatively light squats and train right hand grippers before the gym closed (my gym closes at 10 pm). Squats 225 lbs - 3 sets of 5x. I actually planned on hitting deadlifts tonight as well so I purposely went light on squats to save my energy. turns out I ran out of time for the deadlifts anyway. oh well. Next week I'll make it up. Right Hand MMS Grippers 190 lb MM5 - 4 singles. Not bad considering I'm still ramping up and this is late at night after work on a Monday 174 lb RB 280 - 3 doubles. Easy. Probably should have went for the next gripper up for more of a challenge. 165 lb Elite - 3 triples. Again easy 158 lb COC #3 - 3 sets of 5x 140 lb COC #3 - 3 sets of 10x. Right Hand RBA Negatives setting 6-7 - 3 negatives with 5 second holds each time. Strict Two Hand Plate Wrist Curls 45 lb Plate - 1 set of 10x. I only did one set to show my friend because we literally left the gym right at 10pm which is closing time so no time for more. - When I'm short on time, I just focus on the most important thing and that is the grip training. I'm trending up on grippers again which is the plan. I probably wont be full crush strength for Nate's comp but the plan is to peak for nationals in the summer. Lots of time before then so I may need to cycle down and up again before then. Edited January 30, 2018 by Chez 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted January 31, 2018 Author Share Posted January 31, 2018 (edited) Quick sledge and extensor work tonight: Sledge to forehead 6 lb sledge - 10x each hand 10 lb sledge - 10x each hand 12 lb sledge - 3 sets of 11x each hand. I ordered magnetic weights and they are their way because the 12 is getting too easy and I hate super high reps Front Levering 6 lb Sledge with hand two finger widths behind the blue tape - 3 sets of 10x each hand Sledge Pro/Sup 6 lb Sledge with middle finger on the blue tape - 3 sets of 10x each hand Extensors Red + White Band - 3 sets of 60x each hand. Operation Popeye Progress Pics: "It's not a tumor!" Edited January 31, 2018 by Chez 2 Quote Link to comment Share on other sites More sharing options...
Chez Posted February 2, 2018 Author Share Posted February 2, 2018 (edited) Was supposed to be my light chest session tonight but I met up with my buddy who is a 420 lb bencher at sub 190 lbs BW so of course he talked me into more volume: Incline Bench Press 225 lbs - 4 sets of 5 reps. 225 lbs - 1 set of 3 reps The normal bench for this sucks so we pulled a bench over to the squat rack. Still not a great setup. Awkward on the lift off. Decline Bench 225 lbs - 3 sets of 5x Flat Bench Press 185 - 4 sets of 10x 185 - 8x. Haha. I was suppose to do 5 sets of 10x but as the first exercise. Since we moved it to third fatigue was setting in and I only got 8 last set. Incline to flat DB Bench Press dropping the angle ever 3 reps Without stopping 75 lb DBs - 3x, 3x, 3x, 3x , 2x (tris died so couldn’t get 3x). Started at high incline 2 notches short of 90 degrees and dropped every notch until flat last set. Brutal after the previous volume. - This kid (he’s 26) is trying to kill me. Oh well. It’s good. Whatever doesn’t kill me will make me stronger. Edited February 2, 2018 by Chez 3 Quote Link to comment Share on other sites More sharing options...
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