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Back Into Chaos: JStepien's Log


JStepien

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This is just random videos I had on my phone. From the charity strongman event back in May & 2 matches for WAL Liberty Brawl back in March! Quality isn't the best from my girlfriend's phone...

 

 

 

 

 

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Today wasn't a bad day! Work was the same as usual, but got a raise!!! $$$!!! Smashed chest & shoulders together...

3 movements each body part 4x10

Chest:

- reverse grip bench

- BB incline bench

- flat bench DB clues

Shoulders:

- caber pulls or overhead upright rows

- DB side laterials

- bent over DB laterials 

... did some grip as in plate pinches...

5x3 2 35s plate pinch

3x10 plate wrist curls

3x10 2 25s plate pinch kickbacks

10 sledgehammer finger walks took a break after 5

... After some thought, decided to compete at the Battle at Black Bettys! I'll keep my supermatch... I'm just gonna have some fun. So, some of my training will be towards that, since I'm getting no table time... Again, gonna be on vacation, I doubt I will get any grip training until next week...

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34 minutes ago, Shoggoth said:

Raises and rippin' arms!

Hell yeah brother!!! Well, hopefully...

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Probably, last session for the week... Well, definitely, last grip session this week. Last day in work boots. Vacation mode. Back & arms...

4x10 each

Back:

- DB side rows

- superset of yates rows & close grip pull ups

- DB back flyes

Arms:

- superset of JM press & BB drag curls

- superset of close grip bench & DB concentration curls 

Grip was more towards arm wrestling

- superset of rotation movement & globe hook movement 3x20

- another rotation movement more levering 3x10

- 10 or 11 sledgehammer finger walks... forgot what rep I was on

... Well, probably won't train during my vacation...

 

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Alright, back from vacation! The hotel I was at didn't really have a fitness center. It was 3 treadmills. But, all the walking I did was my cardio. Even though, it's a holiday, been 4 days since I trained... Feels good to back at the Stepien Dungeon!!!....

Legs & more towards arm wrestling movements!!!

4 sets of 10 reps the exercises

- leg extensions

- lying leg curls

- wide stance back squats

- tri set: makeshift SSB squats, KB front goblet squats, KB swings

*may do tri sets at the end of my workout, little bit more cardio*

Did 30 mins of cardio & 2 sets of 50 calf raises before legs. Superset of 2x50 broomstick twists & crunches after.

Grip/arm wrestling:

5x20 rotation supination movement

5x20 globe hook movement with resistance band 

2x50 COC 1.5 parallel set

*Rob Vigeant Jr. (RVJ) told me back in February at an arm wrestling event, he doesn't train grippers much. But, he uses a light gripper like COC trainer & do a lot of reps & once in awhile hitting heavy grippers. So, I'm going to try it more*

12 sledgehammer finger walks each hand, kept going no breaks in between. Wanted to just do 10, but felt good to continue

Tomorrow, gonna train chest & triceps! Grip either 2" country crush, IM rolling thunder, or globe deadlifts.

Last than 2 weeks away from the supermatch, try to be ready. My opponent did well at his last contest recently... shall see

HAPPY 4TH OF JULY!

HAPPY BELATED CANADA DAY!

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Happy 4th to you too duder!

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Ok, went back to work today. It was my cardio. Well, plans changed when my dad & his best friend invited my girlfriend & I to dinner. So, workout had to quick...

Chest & triceps!

4 sets of 10 reps

- flat BB bench press

- reverse grip BB bench press

- incline BB bench press

- tri set: flat DB bench, parallel dips, flat DB clues

Triceps was light...

2x20 superset

Pull downs & overhead extensions both done with resistance bands

2" country crush deadlifts

5 sets of 5 reps 310 lbs

*left forearm feels good*

Training again tomorrow back, biceps, maybe globe deadlifts with some arm wrestling movements...

*Since, I heard from the recent "This Week in Grip", talking about my makeshift #3 certification trail run. Well, didn't follow up til today. I emailed Dr Strossen, so hopefully it happen soon. Shall see what happens...

 

PS... Jedd talked about me in pro wrestling... He forgot to mention, I tried out for the WWE back in 2010... just saying...

Edited by JStepien
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Felt funky & tired today at work. Haven't been sleeping well, since I got back from vacation. My back was tight all day. Wanted to train snatch grip deadlifts, but that was a no go. The workout still must go on!!!...

Back & Biceps

4 sets of 10 reps

- pendlay rows, snatch grip rows

- conventional BB rows

- yates rows, underhead grip rows

- tri set: modified DB row, modified pull ups, DB back clues

Light biceps

Different type of curls I saw from a Stan Efferding video & modified hammer curls both done with resistance bands 2x20

Grip work

5x5 globe deadlifts 145 lbs

5x20 rotation supination movement 

3x10 levering movement

*wrists feel wrecked, but a good sore*

Found out today, there's a strongman event August 27th. I believe the 26th is Long Island Highland Games with the one, the only Tank Andrade!(maybe big, bad Don Smitley?... throwing that out there... just saying...). This week will be my last sessions of a bodybuilding program. Then, be starting more of a powerlifting & some Olympic weightlifting. I'll get more into throwing & heavy lifting after the armwrestling event... In the beginning stages of the 3 certification attempt. Will post updates when I get something... Tomorrow is boulder shoulders!

 

Edited by JStepien
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Holy crap that's a lot of rowing!

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34 minutes ago, Shoggoth said:

Holy crap that's a lot of rowing!

Yes it is... If you wanna get strong, need a strong back!

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1 minute ago, JStepien said:

Yes it is... If you wanna get strong, need a strong back!

I guess I'd better get rowing more

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Would & wanted to deadlift tonight, but since my back felt tight all day at work, didn't want to chance it... Probably, deadlift more leading up to the probable highland games & strongman event weekend in August...

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Today was boulder shoulders Friday!!! Was a crazy work Friday tho, but it's Friday! Feeling sore, maybe overload, too much. 

Shoulders

4x10 

- caber pulls, high upright rows

- standing BB overhead press 

- seated DB overhead press

- tri set: side laterials, underhand front raises, seated rear laterials

Light gripper day 

5x10 COC 2 both hands

*went for speed, less rest in between sets*

Got my COC trainer in the mail yesterday, trying to follow the advice I got for Rob Vigeant Jr. Go for a bunch of reps

COC trainer 1x100 both hands continuous

*got a huge pump, barely could hold on shaker bottle right after, but felt good later*

Had a steak with a few beers tonight!

After hearing about the events in the same weekend in August! Thinking I may try to do both! WEEKEND OF STRENGTH!!!

August 26th: Long Island Highland Games

August 27th: strongman event at Savage City Strength

Who knows still early on that

Tomorrow is ARM FARM!!!

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Arm Farm Saturday!!! Fueled on scrambled eggs & 3 cups of coffee!!! Away we go!

4 sets of 10 reps bouncing between triceps then biceps

- JM press 

- Standing BB drag curls

- close grip bench

- standing BB curls

Triceps superset: lying skull crushers & pullover press done with ez curl bar 

Biceps superset: standing concentration curls & standing hammer curls done with dumbbells

Grip stuff:

Rolling Thunder

145 lbs 5x5 both hands

Brzenk curls (closed gripper when wrist curl) COC trainer 3x20

Standing levering movement side to side 3x10

5 sledgehammer finger walks 

Tried to do a bottoms up KB cleans hold 30 lbs for a minute, I think I was too fried for that. Got around 40 seconds tho.

One week away from today, arm wrestling supermatch feel strong.

Been watching some mike the crusher gould arm wrestling videos recently, so getting pumped for it!

Don't know how the work out schedule will be next week, highly doubt I'm gonna train grip as crazy as I did. Just rehab once or twice next week.

Will post how supermatch goes & any updates about 3 certification!

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Start the week with a quick work day! Comp week!!! Trying to feel ready... So, workout routine is more powerlifting! Back on the power train! THE STEPIEN EXPRESS IS COMING!!!

Squats is the game tonight

Warm up: 2x10 superset

KB swings & KB sumo squats

*loosen my tight hips from hell*

Box squats 365 lbs 10x2

*after 2 sets, core was shaking. Been awhile using somewhat heavy weight. From 3rd set through to the 10th, felt in a grove & got more explosive with every set*

Bulgarian split squats 5x10

*holding a 30 lb KB & a stick for balance in the other*

Bulgarian bag spins 3x10 each side 20 total reps in 1 set

*Since, my core feels weak, this will be a staple this week*

Light gripper work

Superset: 20 reps COC 1.5 parallel set each hand with 1 sledgehammer finger walk both hands... 3 sets

Finisher: 1 set of 50 reps COC trainer

*My opponent for Saturday, just won an amateur event yesterday in New York... Maybe, it's just in my head... Might train some rotation movements tomorrow not as crazy*

Back in the bench, see if my elbows & shoulders are ready for it!!!

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It was a long, chaotic day at work. Rough work day was the fuel for my workout...

Warm up: 2x10

Rotator cuff movement & band pull apart

Flat bench press!

10x2 315 lbs

*shoulders & elbows were fine. After 2nd set, did more of pause bench. 10th set did a 5 second pause*

DB incline bench 5x10

Bulgarian bag spins 3x10 each side

More wrist work

Superset 3x10

2 AW rotation movements

Maybe, since everyone is talking Mayweather-McGregor & one of my good friends joined a boxing gym I used to go to, decided to hit the heavy bag... No power, just speed... felt good afterwards... Deadlifts are tomorrow night!

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3rd straight training day on powerlifting routine! It was a hot day at work. Basically, I was on the roof machine all day. The machine, it's outside & aluminium under the sun. Exhausted, but still gotta get training in. Time to put on my hoodie & blast metal music!!!

Warm up 2x10

KB swings & KB sumo squats

Deadlifts!!!

10x2 355 lbs

*More of a technical workout. Trying more of a Mark Felix & Jerry Pritchett style. Wider stance, comparing to my old style, more hamstring than entire back (as in epic grip session with Jedd Johnson, Luke Raymond, & James Fuller as a reference). Used straps, save my hands. Kept the bar close to the shins. Working on speed. Felt nice having scratches on my shins again*

Good mornings 5x10

Bulgarian bag spins 3x10 each side 

2x50 COC trainer 

10 sledgehammer finger walks each hand

*Girlfriend is making chicken with pasta, gonna need it for tomorrow's hell weather*

No grip tomorrow, but guide of my workout still undecided

Warm up 2x10 

Rotator cuff movement & band pull apart 

More of a push press hoping 

10x2 around 200 lbs range

Either caber pulls or Arnold press 5x10

Bulgarian bag spins 3x10 each side 

May hit the heavy bag for a few rounds... been watching old school boxing lately...

Will post how Saturday went at the battle at black bettys arm wrestling!!!

#TCB #stepienexpress

Edited by JStepien
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From today supermatch!!!

 

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Well, woke up this Morning feeling much better than I thought. Felt like training today, thought about highland games throwing, catch up to Shoggoth!... But, decided to go to Savage City Strength! 

Hit a bunch of log presses

4x10 empty log as warm-up

6x1 200 lbs more on technique... haven't pressed a log since May

Finisher empty log set for 25 lbs

Did some rolling thunder tried to 215 couldn't lock out... I'VE BEEN SLACKING!!!

Did this for the owner, he's been bugging me to do this at the gym!

Some guys did some truck pulls while I sat in the truck... liked that!!!

Shawn the owner found a piece of a log or stump. He dubbed it the MANHOOD LOG! Weighs over 200 lbs... 1st one to attempt & lift it! Yay!

That was fun... May try to press it overhead next time

Don't know what am I gonna do for a workout schedule this week

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It was a crazy weekend! From arm wrestling to lifting at savage city strength! Woke up sore, nothing painful. This week is gonna be humid. When, I got home, felt like taking a nap than working out. I think this might be a rehab workout week...

30 minutes on exercise bike

4x10 light weight

Back squats close stance

Split squats more in a lunge position

DB stiff leg deadlifts 

2x50 standing calf raises

Did 5 sledgehammer finger walks

... hands are cut up from that damn manhood log yesterday...

Was thinking about training with team beast mode arm wrestling in northern NJ, this week or next week... Maybe, devote more into grip & arm wrestling???

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Another work day filled with humidity!!! Right lower bicep started acting up this morning. Also, could have been from holding a saw cutting body rails. Did more of an upper body bodybuilder-ish type of workout...

4x10 all movements, mostly done with dumbbells...

Incline bench press 

Neutral grip flat bench press

Flat bench press

Front underhand raises

Triceps pull downs done with resistance band

Concentration curls done with resistance band

*everything was light, resistance band work for arms helps with tendonitis*

See how tomorrow's work day will be... May take a rest day or train back & abs

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Because of the heat yesterday, took a rest day & eating Rita's ice last night. Combined back & shoulders tonight in the dungeon...

Everything was 4x10

Back:

DB incline rows

Superset of incline BB yates row & incline DB yates row

*wasn't supposed to be a superset, but felt like BB yates row wasn't enough*

Incline DB back flyes

Shoulders:

Caber pulls

DB side laterials 

DB rear laterials

Thought about plate pinches...

Forgot how many sets, just did singles with 2 35s

Then trying a 5 dimes clean

Girlfriend got done with dinner, & I'm starving...

Tomorrow may have more cardio & circuits to it. 2 friends of mine want to train some boxing so may do that one day... Saturday, for some reason, thinking a big bench day!!! 

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It was a lousy day at work... A friend bailed on me boxing tonight... So, kinda in a crappy mood... circuit training!

20 minutes on exercise bike 

3 rounds

Bulgarian bag spins 1 direction 10 reps

1 arm KB swings right 5 reps

Bulgarian bag spins opposite direction 10 reps 

1 arm KB swings left 5 reps

Bulgarian bag spins opposite direction 10 reps

Double KB cleans 5 reps 

Bulgarian bag spins opposite direction 10 reps

Double bottoms up KB cleans 5 reps

*After 3 rounds was sweating pretty good*

5 rounds on the heavy bag (boxing)

TIME FOR PIZZA & BEER!!! 

*Seen on October 7th PAF, Powerhouse Arm Wrestling Federation, having their NJ qualifier. So, what's on my mind is to maybe NOT to compete in highland games & strongman this summer... Start training grip & arm wrestling more seriously... compete in arm wrestling, than 3 weeks later... KING KONG GRIP CHALLENGE!!! It's a fresh idea, so wanna think about it...*

Tomorrow, I want to bench press over 400 lbs!!!... Well,try...

Edited by JStepien
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Alright! Gunning for a big bench day... Looking for over 400 lbs... Fuelled on pizza & a few beers last night... Woke up this Morning, sun was shining, thinking it's gonna be a good day! & in a Dead Kennedys mood...

30 minutes on exercise bike

Warm up tri set 3x10

Rotator cuff movement, band pull apart, broomstick snatch movement

275 lbs 3x1

345 lbs 2x1

365 lbs... EASY!!! Flew up

405 lbs... Here we go... mind was right... unracked... left side of barbell caught hook on the rack... bar path was off... dropped on my safeties... right bicep started to hurt, same with left wrist...

Decided to stop training

... was gonna train more, arms & some AW movements... Felt like I couldn't shake that out of my mind...

Gonna train again Monday...

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