JoshW Posted March 28, 2015 Share Posted March 28, 2015 Meant to write this the other day man..awesome squat!!!! that pause was sick. You must be good for 400+ without such a long pause! Unreal man. Hope you feel better soon! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 28, 2015 Author Share Posted March 28, 2015 Meant to write this the other day man..awesome squat!!!! that pause was sick. You must be good for 400+ without such a long pause! Unreal man. Hope you feel better soon! Thanks brotha! I'm going to hit some squat around 70% tomorrow and hopefully it will knock the rest of this sickness out of my system. Btw congrats on the 155kg bp. That's some really strong pressing. I have a great program to get you to 400 from around 365 when you reach that ballpark remind me. 1 Quote Link to comment Share on other sites More sharing options...
JoshW Posted March 28, 2015 Share Posted March 28, 2015 Il look forward to reading your log tomorrow then! & thanks!! Was a great day indeed sounds like a sweet deal, il let you know when I get there, I love trying new programs! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 29, 2015 Author Share Posted March 29, 2015 3/29/15-Squats/Thickbar Feeling a little better today. Still weak as sh!t but that can be expected for a few more. ssb atg: 70%(250#) x 3 x 5 sets 75%(270#) x 2 x 4 sets 80%(290#) x 1 x 3 sets ss ghr/bx/su x 3-5 x 10 sets ss rope pullups: bw x 5 x 10 sets Fgx db preachers: 50# x 7/7, 6/6, 5/5 drop 20# x 8/8... 50# x 4/4 drop 20# 6/6 fgx db rows: 85# x 6/6, 5/5, 5/5, 5/5 (1 regrip) 5/5(2 regrip) plate curls: 25# plate x 5/5, 5/5 (not feeling it. Stopped) fgx standing db curls: 30#'s x 14, 13, 12, 10, 8/ ea 1 Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted March 31, 2015 Share Posted March 31, 2015 Dude, you train like a friggin workhorse. I love this log. Have you tried a Bastard yet? You'd probably blow through it. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 31, 2015 Author Share Posted March 31, 2015 Thanks man! I may have a shot at a bastard but my bending strength dies hard after rednail level. You know I'll be working on it though! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 1, 2015 Author Share Posted April 1, 2015 4/1/15-Accessory Big set: ghr/ghr situp x 5/5 x 10 sets Reverse hyper: 70# x 12-15 x 10 sets Pullups: bw x 10 x 15 sets DO axle rack pull then shrug 115# x 25 x 2 sets 205# x 12 x 2 sets 255# x 5 x 1 set 275# x 3 x 1 set 305# x F, F, F (maybe fresh, was really close to lockout) 295# x 1 rack pull only 255# x 5 205# x 12 x 3 sets 115# x 25 x 5 sets ss JM press to top of forehead off incline bench: 30# ez bar x 20 x l0 sets 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 4, 2015 Author Share Posted April 4, 2015 4/4/15-Press/Bending warmup w bending: bp/nail- 135# x 10/yellownail 185# x 5/blue 225# x 2/red in singles felt average. Not great not bad. Rest pause bp: 275# x 5, 2, 1/90 sec rests 245# x 4, 2, 260# x 2/90 sec rests Strict press: 3, 3, 3, 70,80,90% 115# x 3 130# x 3 150# x 8 bb incline pause press: 225# x 3 ss 50#'s w 3.0 grips x 12 225# x 2 ss " x 10 225# x 2 ss " x 12 Giant set: db lat raise: 10#'s x 30 x 5 sets bb shrug: up to 275# x 20 x 4 sets drop 225# x 40-50 max rep band pushdown: 5 sets dips: bw x 1-3 pause reps x 5 sets Red nail in doubles trying out my new david horne suede wraps. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 4, 2015 Share Posted April 4, 2015 I think your 1RM is up if you're doing 8 reps with 90%. Good stuff! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 4, 2015 Author Share Posted April 4, 2015 Thanks bro! I'm running 5/3/1 on strict press with no deloads so I started about 10% off my actual max (I lost the book but I think that's what you're supposed to do) and I'm gonna see if it works. It's been years since I ran 5/3/1 into the ground but I'm excited to get this lift up again. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 5, 2015 Share Posted April 5, 2015 Thanks bro! I'm running 5/3/1 on strict press with no deloads so I started about 10% off my actual max (I lost the book but I think that's what you're supposed to do) and I'm gonna see if it works. It's been years since I ran 5/3/1 into the ground but I'm excited to get this lift up again. Still that's impressive rep work! Keep it up! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 5, 2015 Author Share Posted April 5, 2015 4/5/15-squat/thickbar ssb atg: 220# x 4 x 6 sets 170# x 4 x 4 sets ss/ ghr: bw x 5 x 10 sets bx: bw x 5 x 10 sets su: bw x 5, 5, add 10# db held on top of head x 2, 2, 2, up to 15# db x 1 x 5 sets(max effort sit-ups I guess) wtd 2" rope pullups: 5# x 5 x 10 sets RT rep out: LH: 130# x 13r... 2 rep PR* RH: 115# x 12r Fgx seated db curl: 30#'s x 10 x 5 sets ww curls standing: 30# x 7 x 2 sets ss ww preacher partials: 30# x 15-20 x 2 sets Dead squat test: from about 1" above atg 170# x 1 220# x 1 260# x F 240# x 1 x 2 sets Dead squat is on my next program so I needed an idea of where I am. Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 8, 2015 Author Share Posted April 8, 2015 4/8/15-Pullups/Accessory Giant set: Ghr: x 5 x 8 sets ghr full situp: x 5 x 8 sets reverse hyper: up to 90# x 15 x 8 sets Triangle bar pullups: bw x 10 x 13 sets Head supported axle rows: 115# x 15 x 7 sets ss jm press off incline bench: 30# ez bar x 20-35 x 7 sets Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 11, 2015 Author Share Posted April 11, 2015 4/11/15-Press/Grippers Rest pause BP: 1 minute rests set 1: 275# x 6, 2, 2 set 2: 245# x 5, 2, up to 260# x 2 Strict press: 75, 85, 95% 5, 3, 1 125# x 5 140# x 3 155# x 6 had a few in the tank. BB incline 50# drop sets: 235# x 1, drop to 185# x 5 235# x 1, 185# x 4 Close grip incline pause press: 135# x 8 x 4 sets All press ss w/grippers 10# SH's GHP 5 (114#)- LH- 23 s.. 2s PR, 10s, 10s, 10s, 10s, 3s, F RH-12 s, 10s, 10s, F?, 10s, 4s, F SM (111#)- LH-10s, 10s, 7s RH-10s, 10s, 4s Coc 2 (109#)- clickers x amrap x 5 sets ea (btw 12-15 lh, 8-12 rh) BB shrugs: 135# x 50 225# x 25 275# x 15 315# x 10 x 7 sets Db lat raise: 10#'s x 50 x 5 sets Band pushdowns: 25r x 7 sets post workout CCS test: Coc 2 x 1 r/ea ghp 5 x F sm x F coc 2 x F Tns to clicker w filed 1.5 x 8-10r ea Video of PR strap hold: 4 Quote Link to comment Share on other sites More sharing options...
JoshW Posted April 11, 2015 Share Posted April 11, 2015 Awesome stuff. Quick question- With grippers what do you find strap holds help with as I'm considering trying them out. Thanks mate! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 11, 2015 Author Share Posted April 11, 2015 It's just a lot of time under tension and I think it improves your close. I have to look back through my training log but i think I ran strap holds for 3 months straight adding time or weight every workout and had a three rep ccs pr on the Coc 2 so I think it will be worth it to throw into your gripper training just to change things up. I Hope it helps brotha! 1 Quote Link to comment Share on other sites More sharing options...
JoshW Posted April 12, 2015 Share Posted April 12, 2015 I will give them a try as the last part of the close needs work! Thanks brothaaa. Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 12, 2015 Author Share Posted April 12, 2015 4/12/15-Squat/Accessory ssb atg: 225# x 3 240# x 3 ssb atg 1 minute rests: 195 x 4 x 8 sets ssb double pause squats: 170# x 4 x 4 sets Dead squat: 200# x 1 x 6 sets ss Wtd rope pullups: 10# x 5 x 10 sets Ghr/bx/su x 5's x 10 sets Started doing some fgx curls but didn't really feel like it today. Quote Link to comment Share on other sites More sharing options...
MattM Posted April 12, 2015 Share Posted April 12, 2015 Is a dead squat basically a pause squat? Just curious! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 12, 2015 Author Share Posted April 12, 2015 Awesome. I like your variety, and variations Durrs. I have really enjoyed everyone's log's and exercises they do in this forum. I have a shipton of stuff to look up now and figure out. All the stuff I havent read in books, etc...........Been learning some good fly and press variations I'm excited to try and learn soon too. Hell yeah man these training logs are awesome for learning new exercises and adding things you like into your own routine. Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 12, 2015 Author Share Posted April 12, 2015 Is a dead squat basically a pause squat? Just curious! No it's just a squat off safety pins usually done for singles. I do mine off pins about 1" above atg. Ill bet you could do 500# easy! Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 16, 2015 Author Share Posted April 16, 2015 4/15/15-Accessory Big set: Ghr: hardest setting x 1-3r x 10 sets reverse hyper: up to 110# x 12-15r x 10 sets Triangle bar pullups: bw x 10 x 10 sets Big set 2: DO axle rack pull to shrugs: 115# x 25 205# x 15 80%(240#) x 10-12 x 5 sets 205# x 10-12 115# x 25 x 3 sets, 50 burnout JM press off incline: 30-40# EZ bar x 20-30 x 7 sets Triangle bar pullups: bw x 10 x 5 more sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 18, 2015 Author Share Posted April 18, 2015 4/18/15-Press/grippers Rest pause bp: 45 sec rests 280# x 4, 2, 1 250# x 6, 4, up to 265# x 2 Strict press 65,75,85% 5,5,5-mx 110# x 5 130# x 5 145# x 10 BB incline spoto press 135# x 5 155# x 5 175# x 5 185# x 5 205# x 5 regular touch and go 215# x 3 225# x 1 ss/grippers I've definitely gotten weaker on grippers since I started doing so much thickbar so I think I will de-load soon maybe next week. up to 130# ghp 6 ccs x F (further off than I was before) Tried jam set w/ ghp 6 x F. video https://youtu.be/XmOkfhkhKe8 Some 20mm block set amrap w /coc 2, ghp 4, filed 1.5 Light db shrugs x lots incline db skulls x lots db lat raise: 10#'s x 50 x 5 sets Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 19, 2015 Author Share Posted April 19, 2015 4/19/15-Squats/Thickbar ghr bx/ghr full situp x 10 sets + 20# db last 5 sets ssb atg: 235# x 3r 250# x 3r ssb atg 1 min rests: 195# x 4 x 10 sets- got the heart rate up ssb atg double pause: 175# x 4 x 5 sets dead squat: 210# x 1 x 6 sets Wtd 2" rope pullups: bw + 15# x 11r- pr, then 5r x 8 sets video. https://www.youtube.com/watch?v=6AuKoCLd4-o&feature=youtu.be Meadows Rows: L and R 100# x 5 x 2 sets 110# x 5 x 2 sets 120# x 5 x 1 set Seated plate curls at the same time- much harder than standing 25# x 4/4, 4/4, 5/5, 4.5 ea Fgx pullups: bw x 2r x 7 sets- 30 sec rests Fgx trap bar shrugs: 135# x 20 x 5 sets Standing Plate curls one at a time: 25# x 10/9, 6/6 Long one today but I wanted to burn out before I de-load. I think I'll do some light axle rows and bw pull-ups on Wednesday and then deload until the first weekend of May and test again. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 19, 2015 Share Posted April 19, 2015 Holy volume! Nice work! 1 Quote Link to comment Share on other sites More sharing options...
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