Shoggoth Posted September 18, 2017 Share Posted September 18, 2017 That 1000 rep program Kroc's? Quote Link to comment Share on other sites More sharing options...
jvance Posted September 18, 2017 Share Posted September 18, 2017 Axle is a B.... 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 18, 2017 Author Share Posted September 18, 2017 1 hour ago, Shoggoth said: That 1000 rep program Kroc's? Yes sirhttps://www.t-nation.com/training/1000-rep-arm-workout Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 18, 2017 Author Share Posted September 18, 2017 I subbed out the bench dips for db overhead and the Kickbacks for a cable variation. Also moved the EZ bar curls from position 1 to almost last just cause the bar was being used. Took shorter rests too and it was still about 2 hours. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 18, 2017 Share Posted September 18, 2017 30" guns! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 24, 2017 Author Share Posted September 24, 2017 9/18-9/24 high lights Mon- DB floor press- 115's x 7, 6, 6, 5, 5 Tue- Kroc rows 125# x 33r/36l (+1/+4). Body builder style bear complex with 2 rubber 45 plates (Very hard) Wed- High rep band pushdowns/DB hammer curls Thu- Above the knee rack pulls up to 675# x 7 singles + 3-5 second hold at the top (Love these right now) Fri-DB strict alternating press- 60#'s x 22 (11/ea) then did sets until I hit 50r/total Sun- Farmers carries, wrist rollers, finger hanging leg raises Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 1, 2017 Author Share Posted October 1, 2017 9/25-10/1 Mon- Pressing + Double rep decline pullovers (Really hit) Tue- Kroc rows 125# x 39L/33R. Body builder Bear complex 2 (45s). 1 extra rep this week. Wed- High rep bands/DB hammer curls Thu- Above the knee rack pulls up to 725# x 7 singles with 3-5 second hold at top of each. Neck rollers/rear bridges Fri- cable high rep partial over head pressing. Sun- Farmers carries, 2" wrist roller work, Rope hammer curls, Neck, abs. I will do regular training this week and push rack pulls again on thursday (not sure how much longer i will jump 50 lb's a session lol) and then deload will start 10 days out from az grip comp. Should be fun. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 9, 2017 Author Share Posted October 9, 2017 10/2-10/6 Mon- Machine pressing Tue- Kroc rows 125# x 44/36. Body builder Bear complex. Sumo Landmine squat. Wed- Band pushdowns 50 x 10 sets/DB curls 20 x 10 sets over a a period of a few hours. Thu- Above the knee rack pulls singles up to 545 + Heavy bands then 50 lb drops with max holds. 2" wrist roller work. Neck work. Last time taxing grip until comp. Fri- Alternating DB strict press 60#'s x 12/12. 1 arm DB Z press pyramid back up to 60# x 8/7 Sat/Sun- Off Next week will be a deload I will try not to do anything taxing for the grip. Plan for the comp 1. 20 mm grippers I will open with my 124# 2.5 and then go for Aarons 142# GM which I missed last time and will be a good PR. 2. Hub I will open with 50# and feel it out from there. My best hub sessions are when i take 20 plus attempts and really get warmed up but the comp will not afford that so I will play safe and get on the board at least. 3. Axle I will open with 293# and go from there obviously on how I'm feeling. A PR would be nice though. Current PR (318#) in training. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 22, 2017 Author Share Posted October 22, 2017 10/14/-10/21 Saturday- Really had a great time at the small comp and I think my buddy Jeff who came on whim caught the grip bug haha. I did AWFUL it was like I had no juice and really just barely made all my openers. Mon- felt sick. just did some arms at home Tue- 2 plate bear complex. 125# db pause rows x 5 x 5 Wed- Band pushdowns/DB hammer curl supersets over the course of a few hours. Thu- Above the knee rack pull vs heavy bands up to 495 then 50 lb drop sets with long holds Fri- DB 1 arm alt standing strict press 60#'s x 25 (recent PR) 1 arm z press up to 9/9( recent pr) Sat- off Sun- tomorrow will be back to grip training I'm really going to take this next 6 months seriously and build some tendon and wrist strength. No time can be wasted 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 29, 2017 Author Share Posted October 29, 2017 10/23-10/29 Mon-Pressing workout nothing to note Tue- Kroc rows 125# x 45/35. Dukakis (Old football strength coach) challenge practice. Bodybuilder bear complex. Wed- Incline EZ bar tricep ext ss db spider curls Thu- Above the knee rack pull vs heavy bands 50lb jumps to 585 + bands (low to mid 700's at the top) + holds. DB shrugs no straps 125#'s x 20 x 5 Fri- Alt DB strict press 65#'s x 14 total then did sets until I hit 40r each arm. Sun- Vertical sit ups 5 x 5. Axle DL to 303# x 1 x 3 sets. bw hangs on axle. 2(45's) plate carry 1/4 mile. Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 5, 2017 Author Share Posted November 5, 2017 10/30-11/5- notes Mon- Cable and machine pressing phase Tue- Kroc rows 125# x 50/38 Wed- Band pushdowns/DB curls 10 supersets over the course of a few hours Thu- Legs/Back work. Thin plate pinch Fri- Alt 1 arm DB strict press 65#'s x 8/8. 1 arm z press with 40#'s. 2(45#'s) plate complex work. Cg pin press + hold Sun- Farmers carries. 2" wrist rollers. Suitcase carries up/down stairs. Hanging leg raises 50 rep Kroc row PR. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 12, 2017 Author Share Posted November 12, 2017 11/6-11/12 Notes Mon- 1 arm db press up to 105# x 5/5 Tue- Dukakis plate challenge 1st time completing in 15 or so years. Still sloppy but didn't set the plate down until completion. Wed- Vertical situps and high rep arms Thu- Rack pull up to 675# x 1 x 3 with 10 second holds and 725# x 1 x 1 (5 second hold) felt great Fri- CNS was jacked up after rack pull + holds barely slept (3hrs maybe) and felt like sh!t all day. Did light shoulder cable work. Worth it. Sat- Wing stop 8 piece original hot tenders, cheese fries, large coke. Word up. Sun- Axle up to 308# x 1. Finger hangs. 45/45 plate carry distance PR. Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 20, 2017 Author Share Posted November 20, 2017 11/13-11/19 Notes Mon- 1 arm db press 85# x 8/8 x 3 Tue- Dukakis plate challenge completed a bit less sloppy. LM Squat + thrust to 4p x 3 x 2 Thu- ATK rack pulls vs heavy bands + 405# x 1 minute TUT. DB shrugs no straps 125's x 20 x 5 some paused.Plate pinch work. Fri- Alt 1 arm db standing strict press- 65's x 18 (9/9) Sun- Grip limited farmers carries. Wrist rollers. Good week. Picked up some micro weight plates to throw onto the axle next weekend. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 2, 2017 Share Posted December 2, 2017 Those rack pull weights are awesome! Tons and tons of work here. Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 3, 2017 Author Share Posted December 3, 2017 Yeah dude I love them. Work up to something heavy and just hold that mother let it stretch and never been more sore. Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 3, 2017 Author Share Posted December 3, 2017 Last few weeks no big PR's just an extra rep on strict DB alternating press with 65's got 10/r, 9/l been stuck at 9/9 for a few weeks. Axle is coming back to where I had it. Still doing high rep kroc rows I need to buy an olympic db handle and load past 125# which is my gyms heaviest the i got for 50 not long ago. 1 Quote Link to comment Share on other sites More sharing options...
DAVE101 Posted December 4, 2017 Share Posted December 4, 2017 (edited) 50 reps?! How often you strap up for Kroc Rows? Edited December 4, 2017 by DAVE101 Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 4, 2017 Author Share Posted December 4, 2017 Haha yeah the video is a few posts up. I was strapped up. I actually use straps a lot for regular weight lifting to try and save myself for my dedicated grip days. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 11, 2017 Author Share Posted December 11, 2017 Not much to report- Rehab for left arm tennis elbow that started on wrist rollers last week. db alt strict press 65's x 10/10 Landmine squat + press 4 plates + 10 x 5 (PR) Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 24, 2017 Author Share Posted December 24, 2017 Mon- 1Arm db press- 90# x 6 x 3 sets Tue- BB RDL's to 295 x 5. Above the knee rack pulls to 645# x 10-15 sec holds x 3 sets Wed- EZ bar standing curl to 115# x 6 (strict). Neck work. Spider curls volume work. Thu- Dukakis plate challenge almost there. BB Bear complex 12, 12, 10 (PR), Landmine squat + press 4p x 5- drop sets for lung burn. Fri- Upper chest work- DB smash press, flintstone press, cable press. DB decline pullover 105# x 8 Sat- Off Sunday- Wrist work planned. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 1, 2018 Author Share Posted January 1, 2018 12/25-12/31 Mon- Gym closed did arm workout in garage Tue- DB RDL's up to 125#'s x 6 x 3 Wed- Arm workout Thu- Slept badly night before (3hrs broken) LM squat thrust + press 3p x 8 x 5 sets Fri- upper chest/tricep workout Sat-Off Sun- Wrist work + Rev grip axle rows 177# x 5 x 5. Finger board hangs. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 8, 2018 Author Share Posted January 8, 2018 1/1-1/7 Highlights Mon- Rev grip decline db press 100#'s x 5 x 3 sets Tue- BB RDL's up to 300# x 5 and 315# x 3. Above the knee rack pulls to 495# x 20 second holds. Wed- Arm Feeder workout. Neck Thu- 2 plate bodybuilding bear complex 15r (PR). DB walking lunges 70#'s x D&B Fri- Strict DB press 65#'s x 5 x 3 Sun- Kroc rows. Thick handle farmers carries. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 15, 2018 Author Share Posted January 15, 2018 1/8-1/14 Mon- 1-arm db decline press up to 90# x 8 x 2 sets Tue- BB RDL up to 305# x 5, 5, and 320# x 2. Rack pulls ATK 20 second holds up to 505#. Wed- arm workout Thu- DB walking lunges. landmine squat + press. BB bear complex. Fri- 15-20 rep range upper body work. Sat/Sun- OFF. Next week will be active deloading nothing too taxing on grip and then will max out on Axle and a 3" inch rolling handle at a grip get together out here. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 29, 2018 Author Share Posted January 29, 2018 1/15-1/28 Only PR last few week was BB RDL's did 310# x 5, 5 Had a really bad Axle session but got some great ideas for training. Starting training for the AZ spring comp started doing some more pinch and will practice 20mm grippers (goal is 142# GM for a PR) Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 4, 2018 Author Share Posted February 4, 2018 1/29-2/4 Mon- 1 Arm slow press. Slow rep dips bw x 5 x 3 sets Tue- bb rdl's 315 x 5, 5 *PR, 335 x 2 *PR I use 25# plates so I can really stretch hamstrings. Love these right now. Rack pulls mid 400's + shrugs Wed- Arm pump stuff Thu- L knee was bugged out so did light 1 leg static lunge. Neck. Calves Fri- DB strict press( good form elbows at 45 degree's from torso) 65's x 6 x 3 sets Sun- Grip. Forearm. Core work Quote Link to comment Share on other sites More sharing options...
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