Durrs Posted December 4, 2014 Author Share Posted December 4, 2014 12/3/14-Squats/Pullups Big Set: SSB atg most paused: 230# x 5, 5, 4, 3, 4, 5, (2/2/2/2/2 30 sec rests) 3, 3, 3, 3, 3, 3, 1/ 55 r total GHR: set of 2-3 btw every sq set. Wtd Pullups: 50# x 7, 6, 5, 5, 7, 6, 6, 8/50 r total 25# x 10, 10, (6/3/1 short rest), (7/3), (6/3/1)/50r total Bw x 10( Finished Squats here started ss w shrugs)10, 10, 10, 10, 6/56r total DB shrugs: 50#s x 30, 25, 25, 25 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 6, 2014 Author Share Posted December 6, 2014 12/6/14- Grippers/Bp/Sledge/RT Superset: IB3.0 CG Spoto press:190# x 5, 4, 4, 4, 4, 5, 4, 4, 4, 4, 2, 4, 4/ 52 r total CoC 2 (109#) ccs LH/RH: 3/4, 3/3, 3/3, 3/3, 3/3, 3/3, 3/3, 3/3, 3/2, 3/2, 3/3, 3/3, 5/2 3"Rolling Handle: 60# warmup 15/15 Rolling Thunder holds for time: LH x 125#- 26 sec (PR), 24. RH x 110# - 22, 19 sec- when I reach 30 sec I'll up wgt. Superset: 8# Sledge workout: front/side lever and deadlift moving choke up as i failed x 8 sets fgx hammer curls:30#s x until I started limp wristing the DB lol x 8 sets Dips: bw x 10 x 5 sets 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 6, 2014 Share Posted December 6, 2014 I'm always impressed with how much volume you do! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 6, 2014 Author Share Posted December 6, 2014 I'm always impressed with how much volume you do! Thx man! Not as cool your 200# barbell curl the other day! Quote Link to comment Share on other sites More sharing options...
MattM Posted December 6, 2014 Share Posted December 6, 2014 Haha that was just me messing around at work! I told my client I would only make her deadlift as much as I could curl!! Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 6, 2014 Author Share Posted December 6, 2014 Haha that was just me messing around at work! I told my client I would only make her deadlift as much as I could curl!! Lol badass man! Keep it up! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 10, 2014 Author Share Posted December 10, 2014 12/9/14-Pullups/Accessory Wtd 2" Rope pullups: bw+10# x 3, 2, 1, 3, 2, 3, 3, 3, 3, 3, 3, 3, 3, 3, 2/40r total 1 minute rests 2" Rope pullup 1 sec pause @ top: bw x 4, 4, 4, 4, 3, 2, 2, 3, 3, 3, 3, 3, 2/40r total 1:15 rests 2" Rope pullup no pause: 5, 4, 4, 4, 2, 3/22r total (Couldn't get good grip on rope anymore) Wtd pullups: 25# x 10 x 5 sets/50r total (6-7 on initial set then finished sets on fat bar w/ 1's and 2's to make 10) Big Set Finsher: Bw pullups: 10 x 5 sets Mini band Pushdowns: 25 x 5 sets Fgx db shrugs: 45#'s x 25 x 5 sets DB shrugs w/wraps: 50#'s x 25 x 5 sets 202 total pull-ups today. 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 13, 2014 Author Share Posted December 13, 2014 (edited) 12/13/14-Press/Grip Z press: up to 155# x 1 (1 maybe 2 in tank) work sets: 135# x 5 x 5 sets Drop sets: 125# x 7, 115# x 9, 105# x 9, 95# x 12 IM Hub: LH: up to 65.8# x F x 3. Would have been 1lb PR. RH same @ 60.8# Reps: 55# x LH: 2, 3+air *rep pr, 2+air/ RH: 1, 1+air, 1 Gripper work: GHP 4(98#) 38mm block sets L/R: 6/6, 9/8, 6/5, 6/6, 7/6, 5/4, 6/5, 6/5, 8/6, 4/4- 10 sets total Upright row: 95# x 12 x 5 sets DB lat raise: 15#s x 15 x 5 sets Bw Dips: 100r/ multiple sets No Ironbulls or fat gripz today cause I'm taking a week off thickbar. Edited December 13, 2014 by Durrs Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 14, 2014 Author Share Posted December 14, 2014 12/14/14-Core/Curls Big set in order no rest just cycle: GHR Back raise: 20 x 10 sets Plate Curls: 10# x 15/15 15# x 15/15 20# x 12/12 25# x 10/10, 10/10, 10/10, 8/10, 7/8, 7/7, 7/7- 10 sets GHR situps pause reps: bw x 10, 8, 5, 5, 5, 6, 5, 5, 6, 5- 10 sets 1 arm db preacher curls elbow off pad: 20# x 15/15 25# x 15/15 30# x 13/13 35# x 10/10 45# x 7/7 50# x 4/4 x 5 sets- 10 total 8# sledge front lever choke up until F x 5 sets/ea Standing Alt DB curls finisher: 30#'s x until I felt deep soreness. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 16, 2014 Author Share Posted December 16, 2014 12/16/14-Sq/Shrugs Progress test today: SSB atg: 235# x 6, 4, 5, 5, 3, 3, 5, 5, 4/ 40 total reps in 9 sets Workout from November 12: SSB atg: 215# x 7, 5, 5, 3, 3, 4, 5, 4, 4/ 40 total reps in 9 sets So In one month I managed to do 20#'s more for the same amount of reps in the same amount of sets! I'll keep pushing this program until I'm only getting singles or not able to make my designated rep goal. DB shrugs: 50#'s x 20 x 10 sets GHR: in between every squat set 1 Quote Link to comment Share on other sites More sharing options...
Chops Posted December 20, 2014 Share Posted December 20, 2014 This is a great log. Nice variety. Do you see a big difference in strength between front vs rear sledge levers. My rear levering is massively stronger than front lever. Wondering if that's just the norm. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 20, 2014 Author Share Posted December 20, 2014 This is a great log. Nice variety. Do you see a big difference in strength between front vs rear sledge levers. My rear levering is massively stronger than front lever. Wondering if that's just the norm. Thanks brother! I have only done a couple of workouts with the sledge so far but I have noticed that rear lever is much stronger for me as well. From what I've seen on other logs I think it is the norm. I think front lever will pay off big for DO bending so I mostly do that and the sledge deadlift exercise. Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 20, 2014 Author Share Posted December 20, 2014 12/20/14-Bending Light w/u: IB3.0 bench: 135# x some Dips: Some Yellow, Blue, Red in Dbls Iron Grip 170kg cert attempt x FFFF*CK! I looked for an excuse but can't find any. I took a full 3 days off, my weight is up, had coffee, just not strong enough still. I had it moving at first just got stuck and my 5 minutes ran out. About 2 months ago I did a 175kg in under 12 minutes to completion but today I couldn't even finish the 170kg in 40+ minutes.. I'd be lying if I said I wasn't pissed off about this regression. It's confusing b/c my strength is up in all other areas except bending. Will keep grinding. Quote Link to comment Share on other sites More sharing options...
JoshW Posted December 20, 2014 Share Posted December 20, 2014 Try again another day, I am going through the exact same thing as you with a g8. Had movement the other day but not today. Have no idea why I feel weaker. What part of the bend could you not finish? Sweep or crush? 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 20, 2014 Author Share Posted December 20, 2014 Try again another day, I am going through the exact same thing as you with a g8. Had movement the other day but not today. Have no idea why I feel weaker. What part of the bend could you not finish? Sweep or crush? Yeah bending is a weird animal. The sweep after the initial wobble is what's stuffing me right now. The only thing I can think of is more volume and less maxing out. Quote Link to comment Share on other sites More sharing options...
JoshW Posted December 20, 2014 Share Posted December 20, 2014 I have no idea how I'm going to tackle it but I may need to buy some more steel. Hope you are successful with your next attempt! Maybe try some iron grip 160kg and work back up from there? Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 20, 2014 Author Share Posted December 20, 2014 Yeah I definitely need to get some weaker steel and work up. Good luck breaking through on that g8. I'm sure it'll happen soon. Quote Link to comment Share on other sites More sharing options...
JoshW Posted December 20, 2014 Share Posted December 20, 2014 The same to you mate. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 21, 2014 Share Posted December 21, 2014 I found bending 1/4" square very good for progressing to gr8 bolts 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 21, 2014 Author Share Posted December 21, 2014 12/21/14-Grip/Core Giant set(4 exercise circuit): GHR back raise + band: 20 x 10 sets Meadows Rows: 105# x 12/9, 15/11, 15/11, 11/9, 10/10 GHR Situps hands behind neck pause reps: bw x 5 x 10 sets Plate curls: 25# x 10/10 x 5 sets Superset: Fgx preacher curls: 45# x 6/6 x 5 sets Ib3.0 DB rows: 50# x some pause reps Meadows row finisher: 75# x 20/20 Standing alt db curl finisher: 30#s x 11/11 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 27, 2014 Author Share Posted December 27, 2014 12/27/14- Flu Recovery Press/Grippers Caught a hell strain of the Flu this week and it put me down hard. Lost 10 lbs of bw, feeling like a baby Lamb learning how to walk again lol. Haven't done anything but lay around eating juice pops since Sunday so it was time to get back to work. Just kind of lifting how I feel today. Spoto Press (no gripz): 155# x 5 x 5 sets Reg Grip bp (no gripz): 155# x 5 175# x 5 185# x 5 205# x 5 225# x 5 245# x 5 Grippers: Coc 2 ccs x L/R: 5/3, 3/2, ghp 4 block set pause reps: 3/3 x 5 sets Filed 1.5 strap holds: 15#, 10#, 5# x max holds both hands. IB3.0 db lat raise: 10#'s x 30 x 7 sets ghp 4 clickers x max reps x 4 sets ea Dips: bw 10-12 up to 100 total r Road to recovery. Quote Link to comment Share on other sites More sharing options...
Geralt Posted December 27, 2014 Share Posted December 27, 2014 It really goes around. It hit me a bit sideways, even as the wife and kids. It can really suck you empty. Easing into how you feel is probably best indeed. Take care. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 28, 2014 Author Share Posted December 28, 2014 12/28/14- SSB atg: up to 300# x 1, 310# x 1 pause rep really good form. GHR: 10 sets Back ext pause reps: 5 x 10 sets RT: Started warming up but could tell it wasn't going to be a good session so dumped it. Sledge work: Deadlifts w/coin on top, front lever, side lever x 2-10 rep range x lots of sets ea DB shrugs: 50#s x 25 x 4 sets some paused Still feeling like dog meat but it felt good to squat heavy today. Was going to do thickbar curls and plate curls but It wasn't in the cards today. 2 Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted December 29, 2014 Share Posted December 29, 2014 Bro, don't train when you're sick! Just rest lol. Stubborn 1 Quote Link to comment Share on other sites More sharing options...
jvance Posted December 29, 2014 Share Posted December 29, 2014 Bro, don't train when you're sick! Just rest lol. Stubborn No kiddin... I caught something beating me to the ground... Right after some light DLing I thought it was just my back being tight... Now it's full blown sucked the life outta me. Ill be resting for a while 1 Quote Link to comment Share on other sites More sharing options...
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