bwwm Posted December 19, 2012 Author Share Posted December 19, 2012 Today: Bench: 135# x 10, 185# x 5, 205# x 5, 225# 2 x 5 < really thrilled with the progress here. Shoulders were a little sore from the 80# DB C&P yesterday, and I still did well with bench Goblet Squats: 44# kb 5~6 reps, with 10 count pause < trying to groove a better squat pattern with my hips/pelvic tilt Light Incline Bench: 40# DB's 2x10 VWC Snatch Program: 53# KB; 16 reps/int; 36:36; 8 intervals Very minor nerve buzz after VWC, but that's kind of to be expected, that's why I didn't go balls to the wall on that. Quote Link to comment Share on other sites More sharing options...
bwwm Posted December 20, 2012 Author Share Posted December 20, 2012 Yesterday: C&P: 98# 4x(1,2) < shoulders are pretty beat up from C&P Mon, bench and VWC Tues, so dropped the vol PUs: BW+57# 5x(1,2) DLs: Axle, sumo, 345# 2x5 Grippers: #1Filed: 10 rbh, mms; #2Filed: 5 rbh; #2.5: 3 reps rt, 2 reps lt; #3: 1 rbh; BB Elite: 2 attempts bh 2" DB holds (sec): 165#: R 6, 4, 6, 5, 5 L 6, 5, 6, 6, 4 2HP: 70# x 10, 90# x 10 120# x 1 and some attempts < note that this is plate weight, not total. Also did a lot of formulator for wrist extensors, TTK, and sledge, but I don't right that stuff down. Today: Off day - may goof around with some curls and tricep work. Quote Link to comment Share on other sites More sharing options...
bwwm Posted December 23, 2012 Author Share Posted December 23, 2012 Friday: C&P: 98# 3x(1,2,3,4) 2x(1,2,3) < PR - if I can get this up to 5 x (1,2,3,4), then I will probably permanently move up to my 103# kb (it's marked 106, but really 103) PU: BW+57# 4x(1,2,3), 2, 1 < Rushed to get out the door for travels Today: KB Swings: 103# kb 6 x 5 Goblet Squats: 53# kb x 5 - just grooving my form VWC: 53# kb, 36:36; 16 reps/int; 12 ints < working this back up while travelling, as I don't have access to much else Did some jump rope and some push-ups. Notes: Nerves in the lumbar region have completely calmed down. I'm so relieved I can't even describe it. I thought I had f'd up something bad when a new one had started buzzing a few weeks ago. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 23, 2012 Share Posted December 23, 2012 Glad you're getting healed up buddy. Quote Link to comment Share on other sites More sharing options...
bwwm Posted December 23, 2012 Author Share Posted December 23, 2012 Thanks man! I think part of it is this 'getting old' thing. 1 Quote Link to comment Share on other sites More sharing options...
bwwm Posted December 24, 2012 Author Share Posted December 24, 2012 Today: Off-day. Active recovery (fighting the holiday battle of the bulge): Pull-ups (10), chin-ups (10), super fat bar pull-ups (5 or so on a ~7" diameter bar). Did about 60 push-ups. Quote Link to comment Share on other sites More sharing options...
bwwm Posted December 25, 2012 Author Share Posted December 25, 2012 Today: C&P: ~104# KB 4x1 L/R Rows: ~104# KB 3 x 5 L/R Quote Link to comment Share on other sites More sharing options...
bwwm Posted December 31, 2012 Author Share Posted December 31, 2012 Friday: C&P: 103# kb, R: 3x(1,2,3), L: 2x(1,2,3),(1,2,2) < PR! Axle DL, Sumo, Mixed grip: 345# x 5, 395# x 5 < went good - no nerve buzzing PUs: BW+22# 8 Sat: Grippers: worked up through C0C#3 closing it with bh. Made some more attempts on the BB Elite. IM Hub: 25# 2 rbh; 35# 1 rbh; 40# 2 rh, 1 lh; 35# 2 rbh; 37.5# 1 rbh, 2 rbh Tried a 3" pinch block 1 handed & got 50# (more than needed in the Nationals medley). Bench (light, don't have bands presently): worked up to 3 x 10 with 165#. Quote Link to comment Share on other sites More sharing options...
bwwm Posted January 5, 2013 Author Share Posted January 5, 2013 Today: Pull Ups: BW 4x10 2" DB Rows: 100# in plates, 5x8 Dimels: 210#, 2x20, sumo VWC: 45# kb; 17 reps/int; 36:36; 34 intervals PR! (over 40 minutes, and total of 578 snatches) < needed to burn off all this damn holiday food. Quote Link to comment Share on other sites More sharing options...
daniel reinard Posted January 6, 2013 Share Posted January 6, 2013 Looks like all that holiday food made for that insane PR! Quote Link to comment Share on other sites More sharing options...
bwwm Posted January 6, 2013 Author Share Posted January 6, 2013 Yeah, I'm afraid to weigh myself. Those snatches rev'ed up my metabolism so much, I couldn't get to sleep till 3:30 AM, and I had finished them by 9:40pm. Quote Link to comment Share on other sites More sharing options...
bwwm Posted January 6, 2013 Author Share Posted January 6, 2013 Oh and Daniel - I went indoor rock climbing today with the kids and extended family today, and made it to the top of a couple 5.7 routes. Then I went and knocked out ~14 pull-ups on the campus board and a set of archer pull-ups before we had to leave. The gym personnel were shocked that I was cranking them out like that. 2 Quote Link to comment Share on other sites More sharing options...
daniel reinard Posted January 7, 2013 Share Posted January 7, 2013 Haha. I'm sure they didn't expect a big guy to start cranking out reps on the campus board post climbing. Quote Link to comment Share on other sites More sharing options...
bwwm Posted January 13, 2013 Author Share Posted January 13, 2013 Sat: C&P: 98# 5x(1,2,3) DBRows: 110# in plates 5x6 bh Zercher Squats: 95# 8, 10; 115# 2x8 VWC: 62# KB; 15reps/int; 36:36; 6 ints Did some 2HP pinch work at 50mm also some blob and TTK work. Forearms were pretty sore from Wed, so not doing anything too crazy. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 14, 2013 Share Posted January 14, 2013 Are you pretty much just doing a one a week routine? Quote Link to comment Share on other sites More sharing options...
bwwm Posted January 14, 2013 Author Share Posted January 14, 2013 (edited) No, I'm a lazy idiot who doesn't update his log frequently. Edited January 14, 2013 by bwwm Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 14, 2013 Share Posted January 14, 2013 No, I'm a lazy idiot who doesn't update his log frequently. That's exactly what I thought I figured you were training more than that for sure. Is your main thick bar work still just your dumbbell work? Quote Link to comment Share on other sites More sharing options...
bwwm Posted January 14, 2013 Author Share Posted January 14, 2013 I do 2" DB holds for time - similar to "the Linda". I used to do it 2x/week, but I'm thinking of splitting up my grip workout into two separate workouts - grippers and fat bar on Wed, and 2HP, hubs/blobs on Sat. 2" DB holds are in the 165# range - hope to move it up 5-10 #'s over the next couple months. The rest of my stuff looks like this: Kettlebell Military Presses: M, W, F or Sat - usually low vol M, med vol W, and high vol the last day - all follow the russian ladder format Deadlift work: alternate 2 weeks of dimels (3-4x/wk in 2 x 20 rep format) with 2 weeks of sumo deadlifts (3-4x/week in 5,3,2 rep format) Kettlebell Snatches: T and F or Sat - first day is 53# bell, with 36:36 interval format, 16 reps/int, usually in the 10-20 interval range (target 34). second day is with a heavier bell - 62 or 70# usually in the 6-12 interval range, but less reps/int Pull-ups: Lately, always weighted. Currently alternating two weeks of russian ladders with BW+57#, and two weeks of Pavel's Pull-up Program with BW+22#. I'm thinking of changing this to alternating 2 weeks of weighted pull-ups, with 2 weeks of heavy DB Rows. Getting some inflamed forearm tendons right near the edge of the elbow joint from all the pull-ups. Bench: working on resurrecting my bench - currently do 'speed day' on Saturday - with bands in the 2x15-20 range - usually around 135# plus westside monster mini red bands (~60#'s weight?). Heavy day is on Tuesday, but I use a 10, 5, 5, 5, scheme working up to a weight I can't do 5 reps with. Zerchers: Screwed up my back from bad form in back squats, so I'm trying to ease into doing Zercher squats. Usually just Tuesday, but sometimes Saturday. There's other stuff I do like Turkish Get Ups, Arm bars, arm work, rotator cuff, jump rope, pistols, goblet squats, etc. but I don't have plans for those, I just do them for prehab. Quote Link to comment Share on other sites More sharing options...
bwwm Posted January 14, 2013 Author Share Posted January 14, 2013 I should also mention that I do a lot of the deadlift work stuff with the Axle. With the dimels, I try to hold on in DO as long as I can till I have to switch to mixed grip. On the advice of Reinard, I have been doing the regular deadlifts with the axle as well, as long as my mixed grip feels stable. I feel as though my axle is limited by my thumbs more than anything, however. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 14, 2013 Share Posted January 14, 2013 I wish I has higher ceilings downstairs (or less snow outside) so I could do some snatches and standing press work. Quote Link to comment Share on other sites More sharing options...
bwwm Posted January 14, 2013 Author Share Posted January 14, 2013 I know what you mean. When I'm at my folks in the winter, I either have to use the 'Florida room' (unheated), or try to squeak into a stair well for presses. Stair well doesn't work for snatches though. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 14, 2013 Share Posted January 14, 2013 I could do it upstairs but I just redid the flooring and don't need any kb scratches lol Quote Link to comment Share on other sites More sharing options...
bwwm Posted January 15, 2013 Author Share Posted January 15, 2013 Today: C&P: 98# KB 2,1,1,1,1 DL: 415# Sumo, Oly, 5, 3, 2 TGUs: 35#, 53#, 70#, 88# < these felt strong today - think the DB Rows help these a lot. Got an IM squat belt today in the mail. Going to try it out tomorrow on 'heavy squat day'. Quote Link to comment Share on other sites More sharing options...
bwwm Posted January 19, 2013 Author Share Posted January 19, 2013 Yesterday: DB Rows: 100# in plates, 5 x 10, bh DL PTTP: 425# Sumo, Oly, 5, 3, 2 VWC Snatches: 70# KB; 36:36; 13 reps/int; 6 ints < this was easier than I remember - will go for more reps/int and a PR next time. Today's report later ... Quote Link to comment Share on other sites More sharing options...
bwwm Posted January 21, 2013 Author Share Posted January 21, 2013 Sat Night: KB Press: 98# (1,2,3,4), 4x(1,2,3) KB Rows: 123# 5x5 bh < a lot harder cuz of increased ROM, I found Band Benches: 135# + 2 red bands, 2 x 15 KB Band Benches: 95# bar + two 35# kbs suspended with bands - 4x5 Zercher squats: worked on form with vid camera, and worked up to 2 x 5 with 135# < neat trick - used my Fatgripz to ease the pressure on the inside of my elbows on these. Eased off on grip this time around: Wrist Developer: Level 3: 4 reps bh Level 4: 1 rep bh Level 5: failed attempts bh < going to start doing this 1x/week Homemade TTK: 20# 5 reps bh, 22.5# 3 reps bh Did sup/pro work with sledge hammers. Quote Link to comment Share on other sites More sharing options...
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