Jump to content

This is what I trained for....


Adam Juncker

Recommended Posts

1 hand Flask:
Right 64 X 3 X 10 secs
           64 X 3 X 5 secs

Left  57 X 3 X 10 secs
         57 X 3 X 10 secs

CP:
20 X 10
25 X 8
30 X 5
5 second hold on last rep.

Body weight chins max reps over 3 sets = 23
Added an assistance band and got about 7 more
Body weight +25 X 3 (lol)

51.5 fat man drags.

  • Like 1
Link to comment
Share on other sites

8-2

CBT Week 1 Day 2
This went well, I can see that it will get very challenging.

Wrist wrench: reverse wrist curls
45 X 2 X 20

-------------------------------------------

8-3

BW neutral grip chins
3 X 10
Planned to max out but I was feeling weak from chinups the other day.  Stopped at 10.

Wrist wrench: flexed wrist DL
55 X 5
65 X 3 X 3

Pushups:
4 X 10 STRICT with 2 count pause at top and bottom. 
Last set had my right shoulder feeling weak, but these were mostly pain free.
I'll see how my shoulder feels tomorrow, but hopefully I can start adding reps in and doing these regularly again. 

Link to comment
Share on other sites

Friday 8/4/17

CBT Week 1 Day 3

This went well, did all accessory work too.  Plan to follow everything to a "T". 

Also did Reverse Wrist curls with Wrist Wrench: 50 X 2 X 20.

Shoulder feels about the same as normal, so I'm going to continue with pushing and pulling as normal.

 

Link to comment
Share on other sites

Neutral grip Flexed arm hang: thumb-less on FG Extremes
BW X 10 secs
+50 X 10 secs
+75 X 2 X 10 secs

CP:
20 X 20
25 X 20
27.5 X 10

1 hand Flask:
60 X 5
65 X 3
70 X 3 singles. Right only

Left hand got 70# to about 4", dropped to 62 for 3 singles.

Wrist wrench wrist curls:
45 X 10
50 X 10
55 X 10

Blob work highlights.
Half-85 right hand managed a few lifts with index on top and pinky tucked. (PR (!))

Left hand managed a few regular lifts (PR)
 

Link to comment
Share on other sites

Sunday 8/7/17
Sledge levering:

hammer curls
Right 15" X 3 X 7
Left.  16" X 3 X 7
Last set followed immediately by front raises 12" X 10

Tricep extensions:
Right 19" X 3 X 7
Left.  20" X 3 X 7

Pro/Sup:
8-9" X 2 X 10

Light work with wrist developer 2 X 5
 

Link to comment
Share on other sites

CBT Week 2 Day 1

BW chinups 3 X 12

Strict Pushups 3 X 15

 

My oldest son came up with a training  program for me to run in the future, I goes like this:

"Ok dad, you're gonna pick up some weights, close some grippers, then do some reps on this thing, and that's it"

Seems pretty solid if you think about it.

  • Like 1
Link to comment
Share on other sites

Tuesday 8-8

1 hand flask pinch
70 X 3, 65 X 3, 60 X 3

Wrist wrench: flexed wrist DL
55 X 5, 60 X 5, 65 X 5

CP
30 X 2 X 5

Finger walks with 8lb sledge X 2

Link to comment
Share on other sites

7 hours ago, Geralt said:

Nice meeting you and your wife! Good to see the man behind the hands.

It was great meet you as well.  My wife especially appreciated the time spent meeting and talking with you. She was very pleased to hear about your profession as she shares similar passions.

We live in the American Midwest and our area, in particular, is very culturally homogenous. We always enjoy talking to people from other parts of the world, even if we are just talking about normal everyday stuff. Hopefully we can meet again some day.  

  • Thanks 1
Link to comment
Share on other sites

8/11/17
CBT Week 2 Day 2
This went really well.

8/12/17
Pretty lack-luster. Worn out from work this week.

Neutral grip Flexed arm hangs on FG Extremes
BW +50 X 2 X 8 secs

1 hand Flask
60 X 5

Pinch felt super weak today

Wrist wrench wrist curls
55 X 8
45 X 8

CP:
20lbs X 2 X 10

Edited by Adam Juncker
Link to comment
Share on other sites

Sledge work

Hammer curls
Right 14" X 3 X 7
Left.  15" X 3 X 7
Last week I logged 15 and 16" but this was actually 14 and 15"

Triceps kick back
Right 19" X 3 X 7
Left.  20" X 3 X 7

Pro/Sup

9-10" X 3 X 10

Followed each set with 15# on a twist yo wrist.
2 ulnar and 2 radial X 3

Brought some decks of bicycles and cheap cards to work and will likely tear some later in the night. 

Link to comment
Share on other sites

Monday 8/14/17

CBT Week 3 day 1
Everything is going very well. Getting solid closes and no issues at all.  I am very confident in this program. 

Wrist wrench reverse wrist curls:
65 X 3 X 20

BW Chinups X 10
+25 X 8, +25 X 7

CP:
12.5 X 3 X 10

Changed the pinch from the thick bar to the flat surface with a 1.5" collar spacer between the thumb and finger sides.  Total closed distance is 1.75"  hoping this will stimulate better progress on the flask. 

Worked with my 32.3 blob +2.5 plate
37.7 came up 3 X 3 right hand. Numerous misses left

51.5 fatman drags. 6 X 3ft both hands.
Felt a little air under my 44.9 USA right after the drags.  My 44.9 is painted and very slick. 

 

Link to comment
Share on other sites

Tuesday 8/15

BW neutral grip chins
2 X 10 Fatgrips
2 X 10 thumbless on FG Extremes

Strict Pushups 4 X 15

Wrist wrench: Flexed wrist DL
55 X 7
60 X 7
55 X 10
 

Link to comment
Share on other sites

Thursday 8/17
Flask pinch
60 X 2 X 5
70 X 3 right, left was getting air but not much more than a few inches

CP
12.5 X 10
15 X 10
17.5 X 10
Holding Last rep for 5 seconds.

Starting to get frustrated with pinch. Not sure if I should switch to a different width for a while....  missing a lot of weights I should be getting.

-------------------------------------
Saturday 8/19

CBT Week 3 day 2
Things are going good. Really much better than I expected and I'm making progress for sure.

Sledge levering.

Hammer curls
Right.
15" X 1 X 7
14" X 2 X 7
Left.
16" X 1 X 7
15" X 2 X 6

Triceps extension
Right
19" X 3 X 7
20" X 3 X 7

Pro/Sup
11-12" X 3 X 10

Seem to also be making good progress on the sledge. Trying to either add an inch or 2 reps each week.  This week will deload along with gripper program.

Also pondering hitting pinch at 1.75-2" and at 3" and doing so 2xs per week.  I definetly think a narrower pinch will help my flask.  I may just stick with blobing for wide pinch too. 

 

Link to comment
Share on other sites

Monday 8/21
CBT Week 4 day 1

Wednesday 8/23
BW chinups
3 X 10

Struck pushups
3 X 15

2" climbers pinch

56 X 5
61 X 5
63.5 X 5
66 X 3 (right only)

CP
12.5 X 20
15 X 20
16.5 X 20

 

Link to comment
Share on other sites

No real training today. Played with kids in the yard.  Lifted my 80# concrete dumbell, did some tosses and a few presses.  Also managed a few lifts left handed with my 115#

Did some kettle swings with my concrete kettle bells and some bottoms up press.  

Also rolled the dumbells uphill using the handle to work the wrist forward and back.  

Link to comment
Share on other sites

Was sick at the end of the week and still feeling a little puny.

Sledge work: deloading
Hammer curls
13-14" X 3 X 5

Triceps extension
15" X 3 X 5

Pro/sup
10" X 3 X 10

2" climbers pinch
56 X 5 X 5 secs
61 X 5 X 5 secs
66 X 5 X 5 secs

BW neutral chins X 10, 7
BW + 50 X 5
BW + 25 X 6
BW - Light resistance band X 4

I did some fairly heavy bicep curls in between sets of chins and I got pooped out pretty quick.

Drags with 51.5 fatman X 6 

Link to comment
Share on other sites

CBT Week 5 day 1

Strict Pushups 5 X 10

Link to comment
Share on other sites

Wrist wrench: flexed wrist DL
57 X 5
62 X 5
64.5 X 5 (3 right)
57 X 5

Neutral grip Flexed arm hang on FG Extremes
BW X 23 secs
BW + 45 X 15 secs
BW + 60 X 8 secs
BW + 90 X 5 secs
BW X 20 secs

Did 1 set of wrist curls with pinch wrench but was already pretty worn out. 

Link to comment
Share on other sites

Wednesday 8/31

CBT Week 5 day 2

Strict Pushups 

5 X 15

Wrist wrench: reverse wrist curls 

65 X 2 X 20

Link to comment
Share on other sites

4 hours ago, JHenze646 said:

Is this still the first cycle of CBT?

It sure is.  I'm excited about it too. I tried my primer gripper last night before the working sets.  I set it a little past parallel and closed it.  Moved up in grippers too. I hope I can keep the momentum.  

  • Like 1
Link to comment
Share on other sites

Saturday 9/2

Chinups
BW X 2 X 12

2" climbers pinch
66 X 7
71 X 5 (3 Left )

Wrist wrench wrist curls
42 X 8
47 X 8

Felt very weak and no energy

Sunday 9/3

8lb Sledge work

Hammer curls
Right 14" X 3 X 9
Left.  15" X 3 X 9

Triceps ext
Right 19" X 3 X 9
Left.  20" X 3 X 9

Pro/Sup
12" X 3 X 10

Strict Pushups
3 X 15

Ginger walks X 2

Twist yo wrist @ 20lbs until burnt out.

Link to comment
Share on other sites

Monday 9/4
CBT Week 6 day 1
Yep.  All is good.

Tuesday 9/5
Neutral grip chins: thumbless on FG Extremes
BW X 3 X 15

Wrist Wrench: flexed wrist DL
57 X 7
62 X 2 X 7

CP
15 X 2 X 10
17.5 X 10

Blob work
Loaded 37.7 to platform X 5 each hand
Loaded half 85 (41.1) to platform X 5 right.
Left just just barely missed the platform 2 x's so I unloaded from the platform several times. 

 

Link to comment
Share on other sites

CBT Week 6 day 2
A day late. Exhausted from work.

2" climbers pinch
57 X 5 X 7 secs
62 X 5 X 7 secs
60 X 5 X 7 secs

Chinups.
BW X 12
BW + 25 X 2 X 8
BW - Light band X 6, 8

Pushups
3 X 15

Wrist wrench: reverse wrist curls
70 X 2 X 20

Link to comment
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Unfortunately, your content contains terms that we do not allow. Please edit your content to remove the highlighted words below.
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

  • Recently Browsing   0 members

    • No registered users viewing this page.
×
×
  • Create New...

Important Information

By using this site, you agree to our Terms of Use and Privacy Policy policies.