bwwm Posted September 4, 2012 Author Share Posted September 4, 2012 A regular Oly bar, is at the end of my ROM for hip mobility. Doing the Axle that heavy definitely hit the lower back extensors! I really liked how much less wear and tear there was on my hands. Grip-wise, it was pretty manageable - for PTTP, it's deadlifts 4x/week, so I think this will be a good boost for my thick bar training. Next week, it ramps to 430 at the end of the week, so that will be the real test. Quote Link to comment Share on other sites More sharing options...
daniel reinard Posted September 4, 2012 Share Posted September 4, 2012 A regular Oly bar, is at the end of my ROM for hip mobility. Doing the Axle that heavy definitely hit the lower back extensors! I really liked how much less wear and tear there was on my hands. Grip-wise, it was pretty manageable - for PTTP, it's deadlifts 4x/week, so I think this will be a good boost for my thick bar training. Next week, it ramps to 430 at the end of the week, so that will be the real test. It sure does hit that lower back. The bar weight goes from nothing to a full bar weight instantly at the very bottom of the ROM. You may find that when the weight gets to a certain point it may be hard to hold on to. I really like just being able to hold an axle as often as possible. I've been squatting, benching, pressing, curling etc with it. You gotta figure 400+ in the hands even mixed grip does something for the hands. And always holding an axle has to slowly build up that strength in some way. Then no bar flex on deadlifts is just plain evil fun, especially if that is your weakest part of the lift. Quote Link to comment Share on other sites More sharing options...
bwwm Posted September 5, 2012 Author Share Posted September 5, 2012 (edited) I hear ya (or I should say my back hears ya). My normal Oly bar was some special order thing that some guy had bought. I got it from him used. It is pretty @#$% stiff, then when I got to Keats and DL his Oly bar for the TSC I get a good 1/4 to 1/2" of play. My axle is solid 2", the plates barely squeak on there, so there is no play in that whatsoever. Today's work: FPP: BW + 22# 10,9,8,7,7 Axle DL: mixed grip, conventional 400#, reps: 5, 3, 2 KB 5 min Snatch Test: 53# bell, 113 reps, regular hand switches < didn't use fast hand switches, cuz I was indoors (don't feel like repairing floorboards if I slip), probably could have gotten 117~118 with fast hand switches Edited September 5, 2012 by bwwm Quote Link to comment Share on other sites More sharing options...
bwwm Posted September 6, 2012 Author Share Posted September 6, 2012 (edited) Clean and Press: 98# KB 2x(1,2,3), 3x(1,2) Grip: 2" DB holds (sec): 160#: R6, L6, R6, L6, R6, L6, R5, L6, R5, L6, R4, L4 2HP Block holds (sec): 90# 10, 115# 10, 140# 6, 150# 6, 6, 6 DIY Coin holds (sec): 20# 10bh, 25# 6 bh, 3R/5L, 7R/5L, 5R/4L, 4 bh blob 50: got a hop with right, nice lift to low platform with left, then did about 2-3 sets of blob slides on plywood. Did formulator work between DB holds, and sledge work between 2HP holds. Edited September 6, 2012 by bwwm 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 6, 2012 Share Posted September 6, 2012 Nice blobbin'! Quote Link to comment Share on other sites More sharing options...
bwwm Posted September 6, 2012 Author Share Posted September 6, 2012 Thanks Jason!!! This winter, I used to be able to pick up Aaron's, but then when I got mine it took a long time to season and for me to get back into the groove. Derek's running around doing farmer's walks with them, and I was @#$%'ing the bed. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 6, 2012 Share Posted September 6, 2012 Thanks Jason!!! This winter, I used to be able to pick up Aaron's, but then when I got mine it took a long time to season and for me to get back into the groove. Derek's running around doing farmer's walks with them, and I was @#$%'ing the bed. I'm sure Derek isn't rubbing it in either eh? 2 Quote Link to comment Share on other sites More sharing options...
bwwm Posted September 7, 2012 Author Share Posted September 7, 2012 Actually, he didn't. He was just doing his thing. It was a rare moment indeed. I think he was too busy thinking of who he could jazz online with the video. 1 Quote Link to comment Share on other sites More sharing options...
bwwm Posted September 8, 2012 Author Share Posted September 8, 2012 Tonight's fun: FPP: BW+22# 10,9,8,8,7 PTTP DL: 410# axle, sumo, 5, 3, 2 VWC Snatches: 36:36; 62#kb; 15 reps/int; 8 intervals < moved these heavy snatches to Fridays. Going to go with 70# kb next time. Tomorrow is the usual Saturday onslaught. Quote Link to comment Share on other sites More sharing options...
bwwm Posted September 11, 2012 Author Share Posted September 11, 2012 Saturday, besides my usually training, I did some vids of my attempts for Nationals qualifying lifts. Oly bar was successful, 50# blob was not. http://youtu.be/r6X9FsjhyFo http://youtu.be/n1v1SGr0vxY PS - if you lift blobs on a plywood platform, be careful cuz they can bounce back up and hit your fingers when you drop them 2 Quote Link to comment Share on other sites More sharing options...
Chez Posted September 12, 2012 Share Posted September 12, 2012 nice! You came very close with the blob. Its going down soon. Quote Link to comment Share on other sites More sharing options...
bwwm Posted September 12, 2012 Author Share Posted September 12, 2012 Thanks Chez! I have been pretty happy with the progress on that lately. I have stopped seasoning the surface, cuz I don't want to make it easier. Quote Link to comment Share on other sites More sharing options...
bwwm Posted September 16, 2012 Author Share Posted September 16, 2012 Yesterday (pretty brutal start to the weekend fun): Fighter Pull-up Program: 11,10,9,8,7 BW+22# Power to the People DL Program: 430# Axle Sumo 5, 3, 2 < axle on 3/4" riser to ease stress on spine, since Axle has longer ROM than Oly bar KB Snatches: 70# kb; 36:36; ave 13 reps/int; 6 intervals < This was actually more taxing on the grip and hips/back than anything else. Need to do these more often! Today: FPP: 11, 10, 9, 8, 8 BW +22# PTTP: 430# Axle Conv, 5, -, - < axle on 3/4" riser, tried 2nd set, but just didn't have the power left in the posterior chain to keep it moving KB Presses: 98# 2x(1,2,3,4), 3x(1,2,3) Grip: Vulcan (reps): L7: 5 bh , 5bh L8: 3 bh L10: 3bh L11: 3bh L13: 1 RH, 0 LH < Vulcan seems a lot easier for me than TSG, I need to vid the L13 close for Nat'l Quals 2HP Block time holds (sec): 115# 10, 140# 11, 150# 8, 165# 6, 165#, 3 165# 4 2" DB holds (sec): 160# 4 R, 1 L 140# 7 bh, 150# 7R, 5L 150# 7 bh, 150# 7bh, 150# 8bh DIY Coin holds (sec): 20# 10 bh, 25# 3 bh, 25# 4 bh, 25# 6 bh Blob Slides 50#: 4 sets of various slides Notes: Really thrilled about the Vulcan PR. I'm using Yori's old one that was only a used a few times by him (95% of the paint was still on the arms where the spring rides). So I need to vid this for Nat'l Qualifiers. Hopefully I set the spring right, and not fooling myself. Also really thrilled I hit 11 reps on the weighted pull-ups. I think Conv Axle DL would have went better today if I hadn't tried 70# snatches yesterday. 2 Quote Link to comment Share on other sites More sharing options...
bwwm Posted September 18, 2012 Author Share Posted September 18, 2012 FPP: 16, 14, 12, 10, 10 C&P: 98# kb 1x(5) Turkish Getups & Armbars: kb 35#, 53#, 70# 1 rep, left and right Dimels: 215# axle + 2 tow chains (40#) 2x20, sumo Quote Link to comment Share on other sites More sharing options...
bwwm Posted September 19, 2012 Author Share Posted September 19, 2012 Today: Dimels: 215# + 2 tow chains (40#) axle, conv, 2x20 FPP: 15, 12, 10, garbage < did Dimels earlier in the day, and didn't sleep well last night, and pull-ups just went in the gutter VWC: 53# kb, 36:36; 16 reps/int; 20 intervals < used gloves. this was a PR. 320 snatches total Notes: Overall today was a tale of two workouts. Snatches were great. Pull ups just in the toilet. Also noticed I am about 5 lbs heavier than I want to be right now, and not sure why. Quote Link to comment Share on other sites More sharing options...
bwwm Posted September 22, 2012 Author Share Posted September 22, 2012 Tonight: FPP: 16, 16, 14, 12, 10 bw < really thrilled these are back on track. think my grip and back were burned out from last weekend so I took it easy wed & thurs Dimels: 215# + 2 tow chains (+40#) sumo, axle, 2 x 20 VWC: 62# kb; 36:36; 15 reps/int; 6 intervals < kept this short and sweet, cuz I got a lot on my plate tomorrow. Quote Link to comment Share on other sites More sharing options...
bwwm Posted October 1, 2012 Author Share Posted October 1, 2012 Still in taper mode, with the TSC coming up Sat. Yesterday's work: FPP: 18+2, 16+2, 14+3 <- have been taking a few reps onto the end of the first few rungs about 3-5 secs after the set. I'm dropping the overall volume Dimels: Axle, conventional, 225# + 2 tow chains (~265# total, IIRC) Quote Link to comment Share on other sites More sharing options...
bwwm Posted October 2, 2012 Author Share Posted October 2, 2012 FPP: 18+2, 16+1, 14+1 Dimels: 225# + 2 tow chains 2x20 sumo, axle VWC: 36:36; 53# kb; 16 reps/int; 10 ints, with gloves Notes: Feelin' pretty good. Might do a bit more tomorrow, and then some snatches on Wed with the 62# bell, and call it quits for the week. 1 Quote Link to comment Share on other sites More sharing options...
bwwm Posted October 11, 2012 Author Share Posted October 11, 2012 I have been taking this week to horse around before I buckle down training. I did really well at the TSC for what my goals were, and figure it's time to do some other things this week for fun. Highlights from today: Max Weighted Pull-up Test: Worked all the way up to 74# + bodyweight pull-up. Tried 79# + bodyweight pull-up and was able to get my chin as high as the bar, but couldn't roll my arms/shoulders under to bring my neck to the bar. Gripper MMS Test: for fun did 3 reps RH with the CoC #2.5. Then took a break and tried my CoC#3. It felt like it closed, but I can't tell for sure in the video. I can't really see a clear frame where I can see the handles touching. So I learned that 1.) my video work sucks and needs better lighting and focus settings 2.) I probably should try the #3 more often. Film will be up tomorrow in the race to the 2.5 thread once YouTube is done poking along. Lowlights: Think I have jacked up my left shoulder messing around with bar squats. My shoulder mobility ain't what it once was. Think I'm going to stick with kettlebell front squats, until I can jury rig a safety squat bar or buy one. Quote Link to comment Share on other sites More sharing options...
bwwm Posted October 13, 2012 Author Share Posted October 13, 2012 Tonight's Fun: Bench: 135# 1x5, 155# 1x5, 175# 3x5 Squats: 135# 1x10, 155# 1x10, 175# 1x10, 195# 1x10 PullUps: BW+57#, 3x(1,2,3) Before you look at these bench & squat numbers, realize I haven't trained these seriously in 15 years. Think my shoulder is doing better after whatever happened the other day. Found a grip that allowed me to hold onto the squat bar without to much shoulder impingement. Going to be sore from the PullUps - haven't trained heavy pull-ups in a long time. Quote Link to comment Share on other sites More sharing options...
bwwm Posted October 22, 2012 Author Share Posted October 22, 2012 (edited) Friday: Pull Ups: 57# + BW 3 x (1,2,3) DL: 405# Oly Sumo 5,5 Saturday: C&P: 98# 3x(1,2,3) VWC: 62#; 36:36;15reps/int; 7 ints Grip: Plateau Buster: 90# 5 reps bh, 180# 3 reps bh; 270# 2 reps bh; 320# 1 rep bh; 270# 2 reps bh Vulcan Level 3: 10 reps bh; Level 6: 10 reps bh; Level 9: 10 reps rh, 4+1 reps lh 35# Hub 1 rep bh; 40# hub R 1,1,1 L 1,0,0 Blob (50#): R 3 ct, 5ct, 3 sec, 2 sec; L 5ct, 5ct, 2 sec, 5sec DIY TTK: 10# 10 reps bh, 15# 10 reps bh, 17.5# R 5, L 3 Plateau Buster extensor lifts: 50#, 5 reps bh, 5 reps bh, 5 reps bh, 5 reps bh Did some pistol progression work - going to start working up to a 106# pistol next year. I took a hiatus from them over the past 4-5 months. Also did some formulator work in between PB sets. Didn't do sledge work this time. Really stoked on blob work. Need to shoot a vid of a nice DL. Edited October 22, 2012 by bwwm 1 Quote Link to comment Share on other sites More sharing options...
bwwm Posted October 24, 2012 Author Share Posted October 24, 2012 Tonight's work: Squats: 135# 15 reps; 155# 10 reps; 185# 10 reps; 205# 10 reps Bench: 135# 10 reps; 155# 5 reps; 175# 5 reps; 195# 5 reps VWC: 53# kb; 36:36; 16 reps/int; 14 intervals Quote Link to comment Share on other sites More sharing options...
bwwm Posted October 29, 2012 Author Share Posted October 29, 2012 Friday Night: PullUps: BW+57# 4x(1,2,3) Deadlifts: Oly bar Sumo, 425# 5, 3, 2 KB Snatches: 70# kb; 36:36; 14 reps/int; 4 intervals Sat Night: KB C&P: 98# 3x(1,2,3) Pistols: 18# 6 singles left and right (building these back up) Grip: 2 3/8" DB Holds (sec): 130# 6 bh; 135#: R 4 4 3 L 6 4 4 Round robin: 35# hub R 1, 1 L 1, 1 Blob 50 Slides: R hop, slide L slide, hop TTK 10# 10 rbh, 12.5 12 reps bh Blobzilla Slides: R slide, slide; L slide, slide Quote Link to comment Share on other sites More sharing options...
bwwm Posted October 31, 2012 Author Share Posted October 31, 2012 Mon: Pull-Ups: BW+22# 9,8,7,6,5 C&P: 98# kb 4x1 Dimels: 205#+40# of chain, 2x20 Tues: Squats: 135# x 15; 185# x 10; 205# x 10; 225# x 5 Bench: 135# x 10; 185# x 5; 195# x 5; 205# x 5 VWC: 53# kb; 36:36; 16 reps/int; 16 ints Really happy that my bench is getting stronger. Quote Link to comment Share on other sites More sharing options...
daniel reinard Posted October 31, 2012 Share Posted October 31, 2012 Have you noticed grippers getting better along with bench too? I think it's helping my grippers alot. Makes sense since the arms are so heavily involved and the elbows and wrists must do alot of weight bearing and stabilization. Quote Link to comment Share on other sites More sharing options...
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