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Durrs Training Log


Durrs

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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

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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

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I'm always impressed with how much volume you do!

Thx man! Not as cool your 200# barbell curl the other day!

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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!

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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.

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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 by Durrs
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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.

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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

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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.

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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.

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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.

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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?

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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.

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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?

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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.

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I found bending 1/4" square very good for progressing to gr8 bolts

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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

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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.

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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.

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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.

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Bro, don't train when you're sick! Just rest lol. Stubborn :D

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

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