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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.

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I'm not going to be able to keep this updated along with my hardcopy log, but figured I'll put in workouts now & then in here. Yesterday: Fighter Pull-up Program: Bodyweight +22# 10,9,8,7,6 Po

Today: Bench: 135# x 10; 225# x 5; 295# 4 x 3 < back in biz now that my shoulder is feeling better. Dynamic bench day on Sat got these moving again! Back Squat: 135# x 20; 225# x 5; 275# 3 x 5

There ya go. You need to log this stuff too so you can track your progress and we can give you crap if you're not pushing them enough haha!

daniel reinard

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.

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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 by bwwm
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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.

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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.

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Shoggoth

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? :laugh

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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.

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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.

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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 :pinch

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nice! You came very close with the blob. Its going down soon.

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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.

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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.

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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

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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 :angry2::angry:

VWC: 53# kb, 36:36; 16 reps/int; 20 intervals < used gloves. this was a PR. 320 snatches total :sorcerer:

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.

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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.

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  • 2 weeks later...

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)

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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.

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  • 2 weeks later...

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.

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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.

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  • 2 weeks later...

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.

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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

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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

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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.

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daniel reinard

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.

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