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Now I Am Become Death, The Destroyer Of Worlds


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hellswindstaff

Exams are over so finally decided to get around to making one of these. I will be inconsistently updating this.

12/10/14

  1. Deadlift @ 16" bar height x 325lbs x 3 singles
  2. Military Press to just above forehead x 1 x 110lbs, 120lbs, 130lbs, 140lbs x 5 singles
  3. Military Press isometric x pressing into pins just above forehead x 110lbs x 5 sets x 20secs-30secs per sec
  4. Weighted Pull up bottom 1/2 ROM x 95lbs attached at BW of 175lbs x 5 singles
  5. Weighted Pull up isometric x bottom to pause at 1/2 ROM position x BW of 175lbs + 85lbs x 10secs, 10secs, 10secs, 10secs, 5 secs
  6. Prehab circuit for hands [massaging in liniment => sand digging => swinging hands above hand to allow blood to pool] x around 15 minutes

Thumb joint has been irritated from wide pinch. This lift hasn't moved up in at all recently... I think that I am missing some of the key principles to advance this lift. If someone wants to give input that would be more than welcomed.

Edited by hellswindstaff
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hellswindstaff

2015 Poundage Goals:

  1. Squat A2G x 315lbs
  2. Squat walkout x 600lbs + 15 second pause
  3. Deadlift from Floor x 400lbs
  4. Deadlift [top end rack pull] x 800lbs
  5. Military Press x med grip x 180lbs
  6. 1AOHDB Standing Strict Press x 100lbs
  7. Weighted Chin x med grip x 130lbs
  8. Dumbbell Curl x 60lbs
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hellswindstaff

2015 Grip Goals:

  1. CCS-COC#3
  2. Mastery of Sledge Hammer x all angles and movements x 8lbs head x 19in handle
  3. Wide Pinch x 5-10s [loose] (I've broken it off the ground while in rare form, but want this to become my base wide pinch strength)

2015 Neck Goals:

  1. Neck Harness x Strap in Front x 175lbs
  2. Neck Harness x Strap in Back x 175lbs
  3. Neck Harness Support x Strap in Front x 250lbs
  4. Neck Harness Support x Strap in Back x 250lbs

Long term Goals other than CCS COC#4... we'll just have to see :)

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PeterSweden

Maybe you can get summin out of this :)

Good luck!

Edited by PeterSweden
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hellswindstaff

Nice man, I hope you get em all and in good health!

Thank you!

Maybe you can get summin out of this :)

Good luck!

Thanks man that's awesome... about to hit up the gym so I'll look at it when I get back.

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hellswindstaff

  1. Deadlift @ 16" bar height x 325lbs x 5 singles

Military Press to just above forehead x med grip x 140lbs x 5 singles

Military Press isometric x med grip x pressing into pins just above forehead x 110lbs x 3 sets x 20secs-30secs per sec

Weighted Pull up bottom 1/2 ROM x 95lbs attached at BW of 175lbs x 5 singles

Weighted Pull up isometric x bottom to pause at 1/2 ROM position x BW of 175lbs + 85lbs x 10secs, 10secs, 10secs

Prehab circuit for hands x sand digging => swinging hands above hand to allow blood to pool x around 5 minutes

Edited by hellswindstaff
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hellswindstaff

  1. Deadlift @ 16" bar height x 325lbs x 5 singles

Military Press to just above forehead x med grip x 1 x 130lbs,140lbs, 150lbs [3 ladders]

Military Press isometric x med grip x pressing into pins just above forehead x 120lbs x 6 sets x 1 seconds

Weighted Pull up bottom 1/2 ROM x 95lbs attached at BW of 175lbs x 10 singles

Weighted Pull up isometric x bottom to pause at 1/2 ROM position x BW of 175lbs + 85lbs x 6 sets x 10secs

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  • 4 weeks later...
hellswindstaff

Back to training today after being out of the country for 2.5 weeks. Haven't drank any coffee or tea since I've been gone to reduce acclimation to the stimulants, but just had a cup of strong black coffee and feel like I could run through a brick wall while fighting a bear.

Also, I jammed the same thumb that was irritated while away so thumb intensive grip work will be non-existent until this is rehabbed.

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hellswindstaff
  1. Deadlift @ 16" bar height x 315lbs x 3 singles
  2. Military Press to just above forehead x 1 x 110lbs, 120lbs, 130lbs, 140lbs, 150lbs x 5 singles
  3. Military Press isometric x 88lbs + 15 burst reps x 5 sets
  4. Weighted Pull up bottom 1/2 ROM x 1 x 75lbs, 85lbs, 95lbs x 5 singles
  5. Weighted Pull up isometric x bottom to pause at 1/2 ROM position x BW of 175lbs + 75lbs + maximal flex at mid point
  6. Sledge Hammer Front Lever 5s pause at neutral position x 8lbs x 8", 9", 10", 11", 12" x 4 sets
  7. Prehab circuit for hands [massaging in liniment => sand digging => swinging hands above hand to allow blood to pool] x around 15 minutes
  8. Deep Breathing x 5 minutes
  9. BW squats x 10,20,30/ Swings x 60lbs x 10,20,30// Perhaps it was the cold weather or out of the rhythm but going from exercise to exercise from set to set without break was way harder than normal
  10. Walked + deep breathing x 5-10minutes

A lot of these felt out of the groove, but I'm sure in the coming week or two all lifts will be going up. Completed in 1h10m

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hellswindstaff

  1. Deadlift @ 10" bar height x 1 x 225lbs, 245lbs, 265lbs, 285lbs, 285lbs

Military Press P14-11.5 + 3 sec pause x 1 x 110lbs, 120lbs, 130lbs, 140lbs

Military Press P11-Lockout x 1 x 130lbs, 130lbs, 130lbs

Weighted Pull up P11-12.5 + 3 sec pause x 85lbs, 95lbs,105lb,105lb,105lb

Floor Press lockout + 6 sec pause at top x 1 x 45lbs, 90lbs, 135lbs, 180lbs, 225lbs, 270lbs, 315lbs, 325lbs

Sledge Hammer Front Lever Neutral position x 8lbs x 10 secs x 8", 9", 10"

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hellswindstaff

Finally cleared the midpoint in the weighted chin with 100lbs[175lbs-180lbs bw] attached on the hip. The hardest part has been completed so I should be dominating a 100lbs chin in the next few months.

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  • 5 weeks later...
hellswindstaff

  1. Deadlift @ 10" bar height x 1 x 255lbs, 265lbs, 275lbs, 255lbs, 265lbs, 275lbs

Military Press P9-Lockout x 5 x 2 x 110lbs

Military Press P9-13x 5 x 1 + 5sec pause x 120lbs

Military Press P9-12x 5 x 1 + 5sec pause x 130lbs

Weighted Pull up x 75lbs x 5 singles

Weighted Pull up P11-13 x 5 x 1+ 3 sec pause x 100lbs

Squat P9-6(parallel) x 5 x 1 + 10 sec pause x 200lbs

Squat P9-7 x 5 x 1 + 5 secs x 275lbs

Some isolation work and sand grabbing

Skipping Rope x 5 Min

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  • 2 weeks later...
hellswindstaff

  1. Deadlift @ 10" bar height x 225lbs x 1,2,3/ 245lbs x 1,2,3/ 265lbs x 1,2,3

Military Press P9-Lockout x 110lbs x 1,2,3,1,2,3

Military Press P9-13 x 120lbs x 1 + 5s, 10s, 5s, 10s, 5s, 10s, 5s, 10s

Military Press P9-12.5 x 120lbs x 1 + 5s, 10s, 5s, 10s

Military Press P9-12 x 120lbs x 1 + 5s, 10s, 5s, 10s

Weighted Pull up x 75lbs x 5 singles

Weighted Pull up P11-13 x 100lbs x 1 + 5s, 5s, 5s, 5s

Oceanic Breathing x 20 inhale, 20 exhale => swinging hand above head== superpump

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hellswindstaff
  1. Deadlift @ 10" bar height x 265lbs x 1,2,2/ 275lbs x 1,1
  2. Military Press P9-Lockout x 130lbs x 1,1,1,1,1
  3. Military Press P9-13 x 120lbs x 1 + 10s, 10s, 15s
  4. Military Press P9-12.5 x 120lbs x 1 + 10s, 10s, 10s
  5. Military Press P9-12 x 120lbs x 1 + 10s, 10s, 10s
  6. Weighted Pull up x 75lbs x 5 singles
  7. Weighted Pull up P11-13.5 x 90lbs x 1 + 10s, 10s, 10s
  8. Squat P9-P6 (parallel) x 220lbs x 1, 1, 1, 1, 1
  9. Squat P9-P7 x 270lbs x 1, 1, 1, 1, 1

Thumb joint has been injured due to getting kicked in the thumb. I have been using sand digs, hot herbal hand baths, and swinging the hands above the head to combat this.

Also, did some conditioning work.

Edited by hellswindstaff
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  • 1 month later...
hellswindstaff

Rotating Blocks every two weeks with no deloading:

Max Effort ~> Volume plus conditioning ~> Conditioning

1) OH pin press forehead height x 160lbsx 10 singles

2) OH pin press mouth height x 130lbs x 15 singles, 140lbs x 3 singles

3) DL just below knees x repeat rung twice x 300lbs, 320lbs, 340lbs, 360lbs

4) DL mid-shin x 300lbs x 10 singles

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hellswindstaff

I've never trained without a deload so I hope that the rotation works out as planned... either that or my elbows are going to explode.

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hellswindstaff

1) OH pin press forehead height x 140lbs x 10 singles/ 150lbs 3 singles/ 160lbs x 2 singles

2) OH pin press mouth height x 130lbs x 15 singles, 140lbs x 5 singles

3) DL mid-shin x 225lbs x 5,1,4,2,3

4) Squat to just above parallel x 270lbs x 1,2,3,4,5

5) Weighted Chin (bottom to just below lock-out) x 75lbs x 1,2,1,2/ 80lbsx 1,2,1,2/ 85lbsx 1,2,1,2/ 90lbsx 1,1,1,1/ 95lbs x 1,1,1,1

Slowly working grip work back in, due to thumb injury

1) Choked COC #2 x 3,3,3

2) Sledge Thumb Side Supination x 8lbs x 6" x 5s, 5s, 10s

3) Sledge Thumb Side Pronation x 8lbs x 6" x 5s, 5s, 10s

Completed in a little over 1.5hrs.

Edited by hellswindstaff
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