Durrs Posted June 3, 2014 Author Share Posted June 3, 2014 Congratulations on the red bro! And in singles! Very strong Thanks brother. Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 4, 2014 Author Share Posted June 4, 2014 6/4/14-Pullups/Triceps Wtd pullups-60# x 5 x 5 Bw pullups- 75 reps (multiple grips, multiple sets) Chain tricep ext superset w/ Mini band pushdowns- 10 sets Quote Link to comment Share on other sites More sharing options...
MattM Posted June 4, 2014 Share Posted June 4, 2014 Hey just some quick questions about weighted chinup work... do you ever have pain in your biceps from them? What range of motion do you feel works best? Thanks Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 4, 2014 Author Share Posted June 4, 2014 Hey just some quick questions about weighted chinup work... do you ever have pain in your biceps from them? What range of motion do you feel works best? Thanks For me I do everything neutral grip. I have the monkeybar setup on my rack so I vary the width except when I go real heavy I bring it in close grip b/c I feel like I get the most power out of that. No pain in my bicep yet(knock on wood) but I've heard guys say switching from chinups or overhand pullups to neutral grip have gotten relief and been able to train better. Good luck with them bud I think they are one of the best exercises out there. Quote Link to comment Share on other sites More sharing options...
PeterSweden Posted June 5, 2014 Share Posted June 5, 2014 (edited) I've missed out on parts of this log. I will follow it closer now tho, after reading it thru from start til end in one go just now I see that you are getting that red nail now mate, are you bending in single IMP's or are you always using double wraps? Are you bending DO? I have 3 different sledgehammers that I train with when bending and those really help to develope the bending strength. When I was at your level on the red nail I took 1-2 months off from bending and only did heavy bench, shoulders, upper back training + lots of sledgehammers and I came back killing that red nail like nothing! It was crazy really. A few weeks later I smashed it in single IMPs in 18 seconds. Read that you'd put RT work last becuase it fatigued you grip and made grippers and other things not work well. Im just like that too, I think most ppl are. RT really kills the grip hard. Edited June 5, 2014 by PeterSweden 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 5, 2014 Author Share Posted June 5, 2014 I've missed out on parts of this log. I will follow it closer now tho, after reading it thru from start til end in one go just now I see that you are getting that red nail now mate, are you bending in single IMP's or are you always using double wraps? Are you bending DO? I have 3 different sledgehammers that I train with when bending and those really help to develope the bending strength. When I was at your level on the red nail I took 1-2 months off from bending and only did heavy bench, shoulders, upper back training + lots of sledgehammers and I came back killing that red nail like nothing! It was crazy really. A few weeks later I smashed it in single IMPs in 18 seconds. Read that you'd put RT work last becuase it fatigued you grip and made grippers and other things not work well. Im just like that too, I think most ppl are. RT really kills the grip hard. Hey bud thanks for reading my training log! I got my first Red Nail in singles IMP's this past sunday in about 2 minutes and then failed a second attempt 10 minutes later trying to get it on video lol. The weekend before I did a Red in doubles and I think it gave me confidence. I use double overhand is that what you use? I like that you deloaded after hitting your first Red and then came back and smashed it, I think that's what I'm going to do seeing as I've had pretty bad lifts since. As for the RT I started a modified deadlift program for it and put on 15 lbs over the last 9 weeks. Not as much as I wanted but I'll take it. I notice guys making big RT gains from doing inch DB work so I started using my fat gripz extreme on heavy(for me) DB's and I hope to see some carryover. A big goal of mine is the Red Nail cert so after I get it I'm going to go all out on the RT and grippers. Again thanks for reading and any criticism is greatly appreciated. Quote Link to comment Share on other sites More sharing options...
PeterSweden Posted June 5, 2014 Share Posted June 5, 2014 A big goal of mine is the Red Nail cert so after I get it I'm going to go all out on the RT and grippers. Again thanks for reading and any criticism is greatly appreciated. What I found works best for me is to chase 1 or 2 goals at a time. I dont train RT, grippers, bending and what not all at once. I did at first, when starting out but progress was slow and recovery took forever. Now I Only do RT and some hubwork. WHen Im done with this Im going for grippers and some other pinch feat. Since I started doing this I progress much better. You might be different tho, I know other people who are. Yes, I bent double overhand. I have fat grips extreme but I dont like them. They stretch my thumb too much and dont feel the same as RT. But thats just me You might feel differently there aswell 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 6, 2014 Author Share Posted June 6, 2014 6/6/14- Deload Contrast bath for arms up to elbows for 20 minutes Rolled forearms and triceps for 10 minutes Started Creatine loading today I'm gonna try to put on 5 lbs this week and see if I can't smash a couple Reds next Thursday. Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 8, 2014 Author Share Posted June 8, 2014 6/8/14-Deload workout Big Set GHR Situps x 10 x 5 sets fgx DB Incline curls x 15-20r x 5 sets monstermini then mini band pushdowns to burnout x 5 sets Big Set 2 GHR Back raise pause reps x 10 x 5 sets fgx DB preacer curls x 15-20r x 5 sets Chain tricep ext x 20-30r x 5 sets Gotta really good pump going today. Bodyweight is up about 6 lbs from being a fat kid and pounding water/creatine. I rolled up a Red Nail today and gave it a flex and could still feel soreness in my middle knuckle LH but RH felt good. I'm gonna do a contrast bath for arms again today and tomorrow after work, should be good by Wednesday. Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 11, 2014 Author Share Posted June 11, 2014 (edited) Back from deload felt good today. Chest/NAIL PR Wgtd dips- 85# x 3 x 7 sets Nails- Yellow x 1 Blue x 1 RED x 1 in singles in about 20 seconds Red x 1 in doubles Pre-wobbled Red x 1 in doubles Fgx CGBP- 200# x 4 x 5 sets pause reps Edited June 11, 2014 by Durrs 3 Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 12, 2014 Author Share Posted June 12, 2014 (edited) 6/12/14-Grip testing/Core Grippers up to EJ's 120# gripper x 1..? if it closed it was really weak and I can't tell on video. Rolling Thunder- 155# Lh, 130# RH FatGripzExtreme DO DL- 210# x 1* Pr Strap holds x coc 1.5 x 10# x 5 max sets Fgx 85# db holds x 3 max sets GHR situps x 100 reps GHR back raise x 100 reps Had to test everything out today and now I will program my next cycle based on these max's. Not sure what to do for grippers but I think I'll stick with strap holds. 10# Strap holds today were no joke! Edited June 12, 2014 by Durrs 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 13, 2014 Author Share Posted June 13, 2014 Squat/Accessory SSB atg- up to 205# x 3 Drop to 155# x 5 x 5 GHR- Bw x 5-10 r x 8 sets Shrugs- 135# x 100 reps Lat raise- 100 reps 1 Quote Link to comment Share on other sites More sharing options...
IJames87 Posted June 13, 2014 Share Posted June 13, 2014 Just have to say i love the 135x100 on the shrugs. I use to do that once a week and my traps blew up. 1 Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted June 13, 2014 Share Posted June 13, 2014 Just have to say i love the 135x100 on the shrugs. I use to do that once a week and my traps blew up. Agreed, I think I'm gonna give these a shot for a while 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 16, 2014 Author Share Posted June 16, 2014 6/16/14- BP/Nails Fgx CGBP- 200# x 4 x 10 sets Superset w/ Nails: 1 x yellow 1 x Blue 1 x Red no bands single IM pads test cert 1 x Red Double IM pads BW dips- 5 x 7 sets Curls 150 reps light barbell https://www.youtube.com/watch?v=K24hXeR_llE Quote Link to comment Share on other sites More sharing options...
Tom Scibelli Posted June 16, 2014 Share Posted June 16, 2014 Killed it! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 17, 2014 Author Share Posted June 17, 2014 6/17/14-Core/Gripper CCS/strapholdPR* Grippers up to CCS 120# x F CoC # 2 (109#) x 10# straphold x 23/13 seconds GHP 4 (98#) x 10# straphold x 22/15 CoC # 1.5 x 10# straphold x 24/24 CoC #1 x 10# straphold x 29/24 Rolling Thunder x 80% amrap- LH x 125# x 9 reps, RH x 105# x 12 reps GHR situps x 10 x 10 sets GHR back raise x 10 x 10 sets fgx 85# db holds + 20# of chain x 4 sets in between back raises 5-10 seconds My bro is really bad w/ video camera but It wasn't a for sure close anyway. This IS my last attempt at a max out for a while. I'm going to keep pushing these strap holds for another couple months and then try again. Adjust from there. Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 19, 2014 Author Share Posted June 19, 2014 6/18/14- Squat/Accessory SSB atg- up to 215# x 4 drop to 160# x 5 x 5 superset w/ GHR hands behind neck 5 x 5 Seated DB shrugs w/wraps- 85# x 100 total reps GHR burnout Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 20, 2014 Author Share Posted June 20, 2014 6/19/14- Pullups/Triceps Wtd Pullups- 65# x 5 x 5 sets Bw pullups- 75 reps Chain tricep ext x 10 sets Mini band pushdowns x 10 sets Training sucks after working all day. Quote Link to comment Share on other sites More sharing options...
MattM Posted June 20, 2014 Share Posted June 20, 2014 I 100% agree on the training after work bit! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 22, 2014 Author Share Posted June 22, 2014 6/21/14-Dips/Nail test cert 2 Wgtd dips up to 90# x 3 x 7 sets Superset w/ Nails Yellow x 1 Blue x 1 Red x 1 x 17 seconds no bands Fgx Cgbp- 215# x 3 x 5sets Felt good, got a time PR. I didn't start as strong as I wanted but once I got it started it felt good. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 23, 2014 Author Share Posted June 23, 2014 6/23/14-Grip/Triceps Bw squats(deload) x 100 reps- good for warmups I might start doing these more. Chain tricep ext x 20-30 reps x 10 sets superset w/ Miniband pushdowns x 10-15 reps x 10 sets Gripper work: Supermaster (111#) x 10# strap hold x LH- 19pr*, 16 coc #2 (109#) x 10# straphold x RH- 21pr*, 11 ghp 4 (98#) x 10# straphold x L/R- 18/11 coc #1.5 x 10# straphold x L/R- 26/24 coc #1 x 10# straphold x L/R- 31/27pr* ghp 4 block set max reps x L/R- 7/5 The SM strap hold was a PR just cause I had never done it with that high a gripper before. I'm kind of semi deloading this week just because of work hours and I tweaked my lower right back a little bit but I think I'll be back on track in a couple days. My squats were coming along nicely too. Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 24, 2014 Author Share Posted June 24, 2014 6/24/14- Weighted pullups Wtd pullups 69.5# x 5 x 5 Bw pullups (242#) x 75 reps Fgx Db curls- burnouts x 5 sets After watching myself do these for the first time I realize my form isn't textbook but I'm definitely putting in work and getting stronger so I'm gonna keep at it. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 27, 2014 Author Share Posted June 27, 2014 (edited) 6/27/14-RED CERT Had a great time today traveling to a fellow bending brothers house to do this cert. Warmed up w/ BW squats Bw dips Yellow Nail x 1 Blue Nail x 1 RED CERT X 1 Awesome day. Dan Pace gave me a 3/8" inch HRS bar that I'm going to try and a couple 7" CRS bars that are about 40# heavier than a Red Nail that I'll get into next week. Feels good to get this cert under my belt. Edited June 27, 2014 by Durrs 2 Quote Link to comment Share on other sites More sharing options...
PeterSweden Posted June 27, 2014 Share Posted June 27, 2014 !!!!!!!!!! Congratz!!!!!!! 1 Quote Link to comment Share on other sites More sharing options...
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