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Back Into Chaos: JStepien's Log


JStepien

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Sorry, but yesterday couldn't train, the old man got out of the hospital. So, hanging with him last night. Today, I tried for overhead press workout. I did feel extremely tight before training.

Warm up: whole lotta band stretching

Superset: 3x10 2 KB swings & KB front squats 

Bradford lifts: 3x10 strict front press & BTN press

Push presses: 1 rep only got up to 245... Maybe too much before hand

Superset: partial pull ups & dips 3x10

2 arm supersets: 3x10

EZ bar skull crushers & DB curls

EZ bar pullover press & DB hammer curls

Did some gripper work

2x10 CoC 2 both hands

2x3 CoC 3 both hands... right was way better than the left

... ever since I did that circuit wanted to get a double 4 dime clean... Thursday didn't happen tried again today... only took 3 attempts to finally get it!!!

Thought about trying 35 lb plates pinch clean, but maybe safe the grip & wrists for another day...

Cardio: 30 minutes on exercise bike before workout & 20 minutes after... been on an ice cream kick lately

Recovery: ice cream!!!

Featured band: Clutch!

Enjoy the rest of the weekend! Be back on Monday! This week coming up, only 4 days of training, gotta work next weekend :( Mandatory!!! Til then...

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Start of another week.... Today was a quick day at work. Everything felt tight today. Maybe, I've been over training lately... This week planning to train only 4 days, because of work... But, squat day!!!.... No grip work tonight.

Warm up: light back squats ranging from 5 reps to 3 reps

Working sets: back squats!

415 lbs 3x3

505 lbs 3x3

315 lbs 1x20... Something, I call a widow maker set...

2x20 band good mornings (around beam)

2x20 leg raises

Cardio: worked all day with my boss

Recovery: old man wants chinese

Featured bands: Hatebreed & Biohazard

Maybe, I'll try some grip stuff tomorrow. Hands & wrists been sore last few days. Again, everything is sore these days!!! Trying the best I can, even though I feel like tonight's workout wasn't good... Tomorrow is a new day...

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What's up everyone!!! Another day, another dollar! Today was a bench day. Before, I left work, the weather was a mix of rain & snow by me. Didn't have any motivation, besides let's get this workout done!

Warm up: flat bench press, many sets of 5 reps

Working sets: flat bench press

315 lbs 3x3

345 lbs 3x3

275 lbs 1x20 widow maker!!!

Yates rows 2x20

Back flyes 2x20

Little grip work

Hola/around the world with 2 25 lb plate pinch: 10 reps clockwise & 10 reps counter clockwise: 3 sets

I got some hex dumbbells, so picked up 50 lb dumbbell with right 2 reps 3rd rep ripped some skin off

Finished by holding 35 lb dumbbells for as long as I can... Wasn't long

Tomorrow letting everything rest. Again, feeling sore these days. Be back on Thursday!

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Well, I know, it's been awhile... Thursday, tweaked my back on a 505 lb deadlift for a triple. Pretty much, stopped after that. Friday was just a hectic day & yesterday I had to work. Having a few beers with coworkers after work didn't help either. Today was more of a "feel good" workout!

30 minutes on exercise bike as cardio

Trying a new barbell stretch, my buddy James Fuller told me about on Facebook for my tight shoulders. Literally, my shoulders were shaking when trying this.

2x20 KB swings

2x20 double KB front squats

Did a bottoms up KB hold, no set time til it started to be nagging

5 sets of 1 clean & 2 presses... using hook grip & no belt. Light weight

5 sets of 1 clean pull & 1 power clean from the floor... Again, hook grip, no belt, & light weight

Trying to get a better form than a glorified, cheating reverse curl

3x10 BB front squats

1x50 crunches

Been seeing some videos on DO fat gripz deadlifts online

Got up to 355 lbs, tried 405 lbs, but not even close

5 rounds on the heavy bag

This week decided for the big 4 lifts 10x10 kinda like deep water method from strongman/bodybuilder/pro wrestler Jon Andersen.

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Alrighty, sorry for the delay, split this post into 2 days.

12/12/2016:

10x10 back squats

Went to grippers basically the same as weeks past... thinking I've been training too much on grippers. Gonna focus on pitching & thick bar.

12/13/2016

10x10 flat bench press

Didn't train grip, because my girlfriend got done with her exam early & she got take out halfway through my workout

... Ok, my good friend who placed 2nd in his weight class at WAL NJ state championship trying to get me back into arm wrestling again. I may, so could see some arm wrestling workouts coming up. Haven't did anything arm wrestling related since 2015.

Tomorrow, I think might be a squat day part 2. Instead, of deadlifts 10x10. Let's see how I feel & go tomorrow!

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Squat day part 2! It was pretty cold today, went light on the weights

20 minutes on exercise bike

5x10 high bar back squats

4x10 front squats

4x10 hook grip deadlifts

Did some grip & arm wrestling work both hands

Rolling thunder 3x5

Country crush deadlifts 4x5

Top roll band movement 3x10

Hook band movement 3x10

Brzenk curls 2x10

I think tomorrow might be bench day part 2 with some pinching as well...

 

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Feel like I've been slacking lately... My friend & I may train arm wrestling next week with a few guys he knows

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Another freezing day, but bench day part 2!

20 minutes on exercise bike 

Flat bench press 

3x10 275 lbs

3x3 345 lbs

3x1 385 lbs

Superset: incline DB rows & back flyes 3x10

Superset: JM press & DB hammer curls 3x10

Plate pinch work!

Transfer with 25s 3x10 5 each hand

Deadlifts with 35s 3x10 5 each hand

Flipping 25 lb plate 2x10 both hands

3 sledgehammer finger walks both hands 

Wanna workout, but let's see how day goes

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Ok miscellaneous Saturday became Olympic lifting Saturday!

20 minutes on exercise bike

Barbell wide grip stretch... that sucked

1x20 KB swings

1 rep snatch work... mixed it between from the floor, hang, muscle, & pause... same weight, didn't count how many sets

Snatch grip BTN push press... made an attempt at 315 lbs, but not today

... weird feeling having 315 crash on the back of your neck...

2x25 knee raises

Thought about doing more, just jumped into some grip training

Back sledgehammer levers 3x10

Front sledgehammer levers 3x10

Plate curls 3x10

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Another cold work day, feeling like I'm a robot that needs WD-40. Squat day must happen!!! Again, going moderately light.

20 minutes on exercise bike 

Hip circle walks: forward, backward, side to side

5x5 front squats

5x5 Box squats

3x10 split squats

2x25 incline sit ups with resistance band

2x25 standing band crunches

I know I said no gripper work, but sometimes can't help it. Still went light.

5x10 GHP 5 both hands

3x10 GHP 6 both hands, left more difficult

Tomorrow is bench day & either Wednesday or Thursday may have another arm wrestling session.

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Bench day on a less aggregated work day! Still going light.

20 minutes on exercise bike

Resistance band rotator cuff complex

5x5 flat bench press 

5x5 reverse grip bench press

3x10 close grip bench press

3x10 rolling thunder both hands 145 lbs

3x10 plate curls

3 sledgehammer finger walks

... wanna to hit the heavy bag, but on a time crunch tonight...

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Been awhile, been busy lately. Haven't been training grip. Last couple of days were more conditioning & boxing workouts since I'm around 300 lbs again.

Today's workout:

30 minutes on exercise bike 

Hip circle

1x25 KB swings

Front squats was trying something heavy. But, popped a head gasket on 355.

Lower body conditioning: 5 rounds 3 reps on both

Box squats & DO conventional deadlifts

Got a Country Crush Globe for Christmas from my girlfriend. Worked up to 285 lbs.

 

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I'm gonna split this up into 2 days of workouts!

Tuesday 12/27:

30 minutes on exercise bike

Basically, tried to get a 1 rep max!

BTN snatch grip presses: worked to 305 lbs not pretty was a fight

Flat bench press: worked up to 405 lbs again not pretty was a struggle

Did 6 rounds on the heavy bag

Wednesday 12/28:

Had errands to do after work so started late. Some Olympic lifting!

20 minutes on exercise bike 

5 sets snatch & clean

Was a full pull from the floor then pull from below the knee

1 clean & 2 push presses 5 sets

Did a short circuit:

Wide grip pull ups, pendlay rows, wide grip pull ups, Yates rows, wide grip pull ups, KB suitcase rows

Tried to do 10 reps each

Was pretty drained no grip training those days, but tomorrow is a new day!!!

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Alright, tonight was supposed to be an arm wrestling training night. As usual, late minute cancellation turned into a makeshift workout! I guess an arm wrestling return is probably never will happen... Oh well...

20 minutes on exercise bike

High bar squats 5x3

Snatch grip deadlifts 5x3

BB good mornings 3x10

1st time training with a pinch block since King Kong

Worked up to 75 lbs each hand 85 was a no go

Just did a bunch of plate pinch hold with 35s

3x10 GHP 5 parallel set closes

20 minutes on exercise bike again

*thought about hitting the heavy bag, but save that for next few days*

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  • 2 weeks later...

It's been awhile, haven't posted on here... But, still training. Nothing extreme, just going easy. I've been on my conditioning kick so far, gained alot of weight since the holidays. Had some things going on in life... But anyway...

From yesterday's arm wrestling session with a few friends. This was afterwards. Don't know weight of anvil yet...

This happened during a small snow storm last Saturday.

May post here again, but not as regularly... Still up in the air with it...

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Alright, fueled on 2 tablespoons of all natural peanut butter. Did some training outside & in the dungeon basement!

30 minutes on exercise bike

Wanted to train some arms!

3 sets of 10 reps 

JM press & BB drag curls

Close grip bench & BB curls

Wrist curls Superset 2x25

Underhand & overhead

Decided some grip magic both hands

Pinch block

55 lbs 3x3

65 lbs 3x3

Rolling thunder

165 lbs 3x3

190 lbs 3x3

Globe

95 lbs 3x15

6.5 kg plate curls 2x20

Now, time for chicken nuggets with Mac & cheese :D

 

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I need to get smacking stuff with the sledge and toss the medicine balls around. 

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2 hours ago, Shoggoth said:

I need to get smacking stuff with the sledge and toss the medicine balls around. 

Yeah bro, sometimes, it's good to charge up training once in awhile

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22 hours ago, JStepien said:

Alright, fueled on 2 tablespoons of all natural peanut butter. Did some training outside & in the dungeon basement!

30 minutes on exercise bike

Wanted to train some arms!

3 sets of 10 reps 

JM press & BB drag curls

Close grip bench & BB curls

Wrist curls Superset 2x25

Underhand & overhead

Decided some grip magic both hands

Pinch block

55 lbs 3x3

65 lbs 3x3

Rolling thunder

165 lbs 3x3

190 lbs 3x3

Globe

95 lbs 3x15

6.5 kg plate curls 2x20

Now, time for """chicken nuggets with Mac & cheese :D""""

 

My favorite!

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