bwwm Posted January 23, 2013 Author Share Posted January 23, 2013 Last night: Bench: 135# x 10, 185# x 5, 205# x 5, 225# 3 x 5 < got enough momentum to move to 235# on the top end set next week. DBRows: 90# in plates, 5 x 14 Hip Belt Squats: Monkeyed around with this thing. Still working out the form & setup. VWC: 53#; 16reps/int; 36:36; 12 intervals < did this right after DB Rows, and gassed out about 3 intervals sooner than I would have hoped. Quote Link to comment Share on other sites More sharing options...
bwwm Posted January 24, 2013 Author Share Posted January 24, 2013 Last Night: C&P: 103# KB, 3 x (1,2) PUs: BW+22#, 10,9,8,7,6 Dimel DLs: 215# + 40# of chain, Axle, Conv stance, 2 x 20 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 25, 2013 Share Posted January 25, 2013 Your shoulder pressing and chins are damn impressive Martin. What's you're body weight at these days? Quote Link to comment Share on other sites More sharing options...
bwwm Posted January 25, 2013 Author Share Posted January 25, 2013 Thanks Jason! I 'bulked' up to 250 from 240. I actually have been slacking on the pull-ups training because it's been bothering my forearm tendons. However, I have a new partial rep pull-up combined with heavy db/kb rows that I'm going to start adding into my programming. It will save my elbows, and boost my pull-up numbers for the tactical strength challenge, and 1RM weight. For the kettlebell presses, I've found that the db/kb rows have helped those too, as well as rotating in DB presses. I have a 123# kb that I would like to press someday. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 25, 2013 Share Posted January 25, 2013 Did you just do a "grease the groove" type thing to work your pull-up number up? Quote Link to comment Share on other sites More sharing options...
bwwm Posted January 25, 2013 Author Share Posted January 25, 2013 Traditionally, I've done a variation on Pavel's Pull-up Program. If you're interested, you can download it https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=2&ved=0CEkQFjAB&url=http%3A%2F%2Fforum.bodybuilding.com%2Fattachment.php%3Fattachmentid%3D2757351%26d%3D1286319723&ei=B6kCUZmWAc70igLLnICQDQ&usg=AFQjCNHGUxTRovD3teMSSxHYtUSyncMTSg&sig2=cRIz0Cx-52xNw5gIQWdz2Q&bvm=bv.41524429,d.cGE, but essentially it goes something like this: a.) test max # of pull-ups b.) work out 4-6x/week with a reverse pyramid, adding a rep each workout. For example, for 10 RM: M 10,9,8,7,6 T 10,9,8,7,7 W 10,9,8,8,7 Th Off Fr 10,9,9,8,7 Sat 10,10,9,8,7 Sun Off M 11,10,9,8,7 etc... c.) repeat for 2-3 weeks, and then take a few days off & test 1 RM max The challenge with that program, is one can't be on it too long, but the lats really respond well to high volume. I typically only did 4-5x/week. I alternated 2 weeks pull-up program with 2 weeks of russian ladders, or alternatively, I will do 2 weeks of the pull-up program light (BW or BW+22#) then 2 weeks heavy (BW+35# or heavier). That's my old strategy which worked well for the past 2 years. With all the new things I have started doing, the impact on the elbows/forearms is too great now. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 25, 2013 Share Posted January 25, 2013 Cool beans! Quote Link to comment Share on other sites More sharing options...
bwwm Posted January 27, 2013 Author Share Posted January 27, 2013 Today's Work! Super wide grip, splayed bench: worked up to 135# x 8 (pitiful, I know, but that's why I'm working on them) Rack pulls: 405#x3, 455#x3, 495#x3, 545#x3, 565#x3 < from the 2nd pin in the rack, we'll see how the back tolerates this in the days to come DBRows: 120# in plates, 5 x 6 bh BBShrugs: worked up to 185# x 10 Zerchers: Bar x 10; 95#x10; 115#x10, 135# 3 x 10 < finally getting the hang of these. Seem to be a lot better for the back than back squats. Grip work: Wrist Dev.: Level 3: 4 rbh; Level 4: 3 x 1 bh 2" DB Holds (secs): R 6, 6, 6, 2, 3, 1 L 6, 6, 5, 5, 5, 5 < was doing formulator work between, and think I tweaked something in the rt hand half way through that caused the drop in time 50# blob lifts: R 3, 2, 2, 3 L 3, 3, 2, 3 < it is finally humid around here cuz of the rain, so the blob was going up easy peasy!!! IM Hub: 25# long holds bh; 35# 2 rbh; 40#: 2 reps rh, 1 rep lh; 45# - no reps either hand Quote Link to comment Share on other sites More sharing options...
bwwm Posted January 31, 2013 Author Share Posted January 31, 2013 Damn! I was sick for a couple of days and my training log gets bumped to the 2nd page. Today: C&P: DB 80# in plates, 5 x (1,2,3) PullUps: BW+22#, 10,9,8,8,7 Dimels: Axle, Conv, 225# + 40# of chain, 2 x 20 skipping grip today, cuz I don't have the stamina. Quote Link to comment Share on other sites More sharing options...
bwwm Posted February 5, 2013 Author Share Posted February 5, 2013 Getting back into the groove this week and last week was a mess. C&P: 103# KB 3 x 1 bh DBRows: 90# in plates, 5 x 15 DLs: 405# Sumo, Oly, 5, 3, 2 Also did some light plate curls for my tendons, a bit of jump rope and some light sledge sup/pro. Quote Link to comment Share on other sites More sharing options...
bwwm Posted February 6, 2013 Author Share Posted February 6, 2013 Today: Bench: 135# x 10, 185#x5, 205#x5, 225#x5, 235#x5 <PR Zercher Squats: Bar x 10, 95#x10, 135#x10, 155#x5 <these are still kickin' my ass - very different movement from back squats or deadlifts for me KB Snatch: 53#; 36:36; 16 reps/int; 6 ints < would have done more, but left shoulder was feeling funny - it got dinged up end of last week with DB C&P Quote Link to comment Share on other sites More sharing options...
bwwm Posted February 28, 2013 Author Share Posted February 28, 2013 Got my ass kicked good by a bad cold/virus/whatever a couple weeks ago. Got back into the swing of things last week, but was still ramping up. Today: DBPress: 80# in plates (1,2,3), 4x(1,2) DBRows: 80# in plates 5 x 22 DLs: Oly, Sumo, 425#, 5, 3, 2 Grip: Grippers: #1filed, 10 rbh, mms, #2filed, 3 rbh, mms, #2.5, 2 rbh, mms, #3 R 2, 0, L 2, 1 Did some work sup/pro with the sledge, plate wrist curls, plate curls, for tendonitis prevention. Did some homemade TTK work 10# 20rbh, 15# 10 rbh, 20# 5 reps right, 3 partials left, then did a bunch of negatives with the 20# bh Quote Link to comment Share on other sites More sharing options...
bwwm Posted March 6, 2013 Author Share Posted March 6, 2013 Today: Bench: 135# x 10; 185# x 5; 225# x 5; 235# x 5, 3 Zercher Squats: bar x 10; 95# x 10; 135# x 10; 155# x 10 KB Snatches: 36:36; 16 reps/int; 53# bell; 10 intervals Quote Link to comment Share on other sites More sharing options...
bwwm Posted March 21, 2013 Author Share Posted March 21, 2013 KB Presses: 103# 3 x (1, 2) DB Rows: 90# in plates, 5 x 15 both arms DL: Oly, Sumo, 420# 5, 3, 2 Grip:C0C#1F: 10rbh, tns; C0C#2F: 5rbh, mms; C0C#2.5: 3 rbh, mms C0C#3: R (1,0), 1, L 0, 0 1 mms Sledge - sup & pro work, double sledge DL, forward levers, Wrist plate curls & plate curls Gripper strength has dropped off a bit, from all the time off. Quote Link to comment Share on other sites More sharing options...
bwwm Posted March 23, 2013 Author Share Posted March 23, 2013 Last night: KB Presses: 103# 3 x (1,2,3) Pull Up Partial reps: BW+22# 5x7 DL: Oly, Sumo, 420# 5, 3, 2 GPP: Cut down a small tree and dug out the root ball. 1 Quote Link to comment Share on other sites More sharing options...
bwwm Posted March 24, 2013 Author Share Posted March 24, 2013 Yesterday: Wide grip bench: 135#x20, 155#x20, 175# 2 x 10, 185# x 5, 195# x5 DO Bending: warmed up on some HRS, then bent a grade 2, 6 inch bolt, did some iso's on a 60D Oly bar curls: bar 2 x 10, 65# x 10 85# 2 x 6 < poor, but that's why I'm doing them Pull-up Partials: BW+22# 8,4x7 Belt Squats: 45#x20, 90#x20, 135#x20, 180#x10, 205# 4, 5 Grip: 2HP 70# in plates: 10 reps, 125# in plates 6 x 2 Plywood Lift: 25# 2 rbh, 35# 2 rbh, 45# 2rbh Wrist Roller (2 3/8" diam): 35#, 60#, 85# Quote Link to comment Share on other sites More sharing options...
bwwm Posted March 26, 2013 Author Share Posted March 26, 2013 KB Presses: 103# 4x1 DBRows: 90# in plates, 5x10 DL: 430# Oly, Sumo, 5, 3, 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 26, 2013 Share Posted March 26, 2013 Strong pressing! Quote Link to comment Share on other sites More sharing options...
bwwm Posted March 26, 2013 Author Share Posted March 26, 2013 Thanks Jason! I've been rotating in DB Presses, and with some time off, the KBPresses came back stronger. My bench is creeping up from pathetic to mediocre as well. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 26, 2013 Share Posted March 26, 2013 Are you doing the KB presses strict right from the rest position on the chest? Quote Link to comment Share on other sites More sharing options...
bwwm Posted March 26, 2013 Author Share Posted March 26, 2013 Yeah, the KB Presses are strict. These aren't push presses or side presses. I'd like to keep advancing and hit a 123# kb press someday. That would be pretty close to half BW. Next week, I'm going to trying to bench press 245# for 5 reps. That's what I was doing back in '96 or so, when I tore my right pec. I know so much more these days about proper form, training program, etc. than I did in my 20's. 1 Quote Link to comment Share on other sites More sharing options...
bwwm Posted March 27, 2013 Author Share Posted March 27, 2013 Bench: 135# x 10, 185# x 5, 235# 3 x 5 <whoo, hoo 3 x 5 means it's time to try 245# for 5 next week KB Snatches: 53#; 36:36; 53#kb; 10 intervals < was a lot easier - think the belt squats have improved my strength endurance Skipped zercher squats today, since my DL cycle is near it's end and I want to hit my DL targets this week. Quote Link to comment Share on other sites More sharing options...
bwwm Posted March 28, 2013 Author Share Posted March 28, 2013 KBPresses: 103# 4 x (1,2) PU Partials: BW + 22# 8,8,7,7,7 DL: 430# Sumo, Oly, 5, 3, 2 Also did more stuff, which I might post later... Quote Link to comment Share on other sites More sharing options...
daniel reinard Posted March 29, 2013 Share Posted March 29, 2013 Also did more stuff, which I might post later... grabbed my attention Quote Link to comment Share on other sites More sharing options...
bwwm Posted March 30, 2013 Author Share Posted March 30, 2013 Ok, here goes: Grip: Grippers: Decided to test ccs. #1F: 10 rbh, tns #2F: ccs, R: 3 reps L:2 reps and a miss #2.5: ccs, R: 1, 1 L: 0, 0 Definitely a long way to go before I ccs a #3. 2" DB Holds (secs): 175# R: 4, 3, 4, 3, 2 L: 5, 4, 6, 3, 3 Quote Link to comment Share on other sites More sharing options...
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