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Chez vs The MM8: Whatever it takes


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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.

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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. 

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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 by Chez
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51 minutes ago, Chez said:

 My back is still sore but much better

 

 

Sounds to me like someone needs to experiment with sumo deads ;)

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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.  

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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 by Chez
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Nice session Chez. What are your thougts about the Little Big Horn? Is it saver for your bizeps than a V-bar?

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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. 

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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.

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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. 

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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 by Chez
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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

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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

 

 

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You'll pull more at Nate's after I chalk the items.

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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

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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.  

 

 

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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 by Chez
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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

 

 

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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 by Chez
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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. 

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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 by Chez
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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  

 

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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 by Chez
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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!"

IMG_0500.JPG

IMG_0502.JPG

Edited by Chez
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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 by Chez
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