JStepien Posted December 3, 2016 Author Share Posted December 3, 2016 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... 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted December 3, 2016 Author Share Posted December 3, 2016 2 Quote Link to comment Share on other sites More sharing options...
JStepien Posted December 6, 2016 Author Share Posted December 6, 2016 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... 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted December 7, 2016 Author Share Posted December 7, 2016 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! 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted December 11, 2016 Author Share Posted December 11, 2016 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. 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted December 14, 2016 Author Share Posted December 14, 2016 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! 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted December 16, 2016 Author Share Posted December 16, 2016 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... 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 16, 2016 Share Posted December 16, 2016 Volume! 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted December 16, 2016 Author Share Posted December 16, 2016 Feel like I've been slacking lately... My friend & I may train arm wrestling next week with a few guys he knows Quote Link to comment Share on other sites More sharing options...
JStepien Posted December 17, 2016 Author Share Posted December 17, 2016 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 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 17, 2016 Share Posted December 17, 2016 Strong lifting! 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted December 17, 2016 Author Share Posted December 17, 2016 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 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted December 20, 2016 Author Share Posted December 20, 2016 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. 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted December 21, 2016 Author Share Posted December 21, 2016 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... 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted December 26, 2016 Author Share Posted December 26, 2016 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. 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted December 29, 2016 Author Share Posted December 29, 2016 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!!! Quote Link to comment Share on other sites More sharing options...
JStepien Posted December 30, 2016 Author Share Posted December 30, 2016 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* Quote Link to comment Share on other sites More sharing options...
JStepien Posted January 12, 2017 Author Share Posted January 12, 2017 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... 3 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 12, 2017 Share Posted January 12, 2017 Keep posting dude 1 Quote Link to comment Share on other sites More sharing options...
Jedd Johnson Posted January 13, 2017 Share Posted January 13, 2017 Easy anvil lift right there! 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted January 14, 2017 Author Share Posted January 14, 2017 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 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 14, 2017 Share Posted January 14, 2017 I need to get smacking stuff with the sledge and toss the medicine balls around. 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted January 14, 2017 Author Share Posted January 14, 2017 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 1 Quote Link to comment Share on other sites More sharing options...
jvance Posted January 15, 2017 Share Posted January 15, 2017 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 """" My favorite! 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted January 15, 2017 Author Share Posted January 15, 2017 @jvance good to hear! Quote Link to comment Share on other sites More sharing options...
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