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Droppin' Plates

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DAVE101

Day 102:

DB Farmer Carries

  • 100 lbs x 40m x 3

2H Plate Pinch

  • Two 25s x 30s x 3

Finger Curls (DB)

  • 75x10x3

Wrist Curls

  • 65x20
  • 75x20
  • 75x15

Reverse Wrist Curls

  • ?? X 10, 15, 15

Sledge Lever

  • Pronation/Supination
    • 3x20

Hammer Curl

  • 30lbs x 12, 12, 10

 

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Posted (edited)

Day 103:

2H Dumbbell Pinch

  • 75 x 10s x 4

Sledge Lever

  • Front/rear lever
    • 3x12

Day 104:

Sledge Lever

  • Pronation/Supinaiton
    • 3x15
Edited by DAVE101

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Posted (edited)

Day 104:

Sledge Lever

  • Pronation/Supination
    • 3x20

Day 105:

Sledge Lever

  • Front/Rear Lever
    • 4x15
Edited by DAVE101

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Day 106:

Sledge Lever

  • Pronation/Supination
    • 3x10

Day 107:

Reverse Curl

  • 55x10x3

Wrist Curl

  • 85x15x3

Reverse wrist curl

  • 30x15,10,10

Sledge Lever

  • Front/Rear Lever
    • 3x20

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Posted (edited)

Day 108:

Sledge Lever

  • Pronation/Supination
    • 3x20

Day 109:

2H Plate Pinch

  • 2x35 x 7s x 3 (no chalk)
  • 2x25 x 30s x 2

DB Finger Curl

  • 50x10
  • 80x10x3

Wrist Curl

  • 75x20x3

Reverse Wrist Curl

  • 35x15
  • 30x17
  • 25x20

Sledge Lever

  • Front/Rear Lever
    • 3x15

Day 110:

Sledge Lever

  • Pronation/Supination
    • 3x15

 

 

Edited by DAVE101

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Posted (edited)

Day 111 (Sunday 3/25):

Reverse Curl

  • 55x1053

Sledge Lever

  • Front/Rear lever
    • 10 front x 3
    • 15 rear x 3
Edited by DAVE101

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Posted (edited)

Day 112:

1H Thin Pinch

  • L: work up to 43#
  • R: work up to 53#

Rolling Handle (2.5”)

  • L: work up to 118#
  • R: work up to 123#

Trap bar carries

 

END OF 100+ days of Sledgehammer Levering

Edited by DAVE101

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Posted (edited)

Day 113:

Blob cutting and attempts

  • 40 lb legacy

Day 114:

Reverse Axle Curl

  • 55 x 12 x 3

Fat Handle Hammer Curl

  • 30 x 10 x 3

BB Finger Curl

  • 185 x 5 x 3

Day 115:

Blob Work

  • 25 lb
    • curls
    • toss and catch
    • flip and catch
  • 37 lb
    • 0 of 4 attempts
  • 38 lb LEGACY
    • Toss and catch
      • Left to Right: 2 of 3
      • Right to Left:1 of 5-6

Hub lifts

  • 25 lb left and right 
    • 3 singles

1H Plate Pinch

  • 2x25lbs x 10s x 3

Bumper Plate

  • Timed Hold
    • 55lb x 7s x 2 (exhausted)

 

Day 116:

Bumper plate work

  • High Pulls
    • 55 lbs x 2 x 3
    • Timed hold: 10s x 2

Day 117:

Hub Practice

  • 25 lbs L and R
  • 27.5 lbs L and R
  • 30 lbs L and R

BB Finger Curls

  • 155 x 5
  • 205 x 5
  • 225 x 5

Reverse Axle Curl

  • 45 x 15
  • 55 x 10
  • 55 x 10
  • 55 x 10

 

Edited by DAVE101

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Posted (edited)

Month 5

Week 1

Going to start keeping one post per week and just edit it. 

Plan going forward is to do one wrist movement every day, cycling: wrist curls, wrist roller, sledge lever, and sledge rotations. (Borrowing a concept from @mobsterone here).

Got 2 months to pinch two 35s (currently at 60 lbs w/ pipe). In honor of the thread title, I'll be adding a hub lift goal as well to the first post.

Day 118: (1 April)

Wrist Work

  • Reverse Wrist Curl
    • 30x15x3
  • Wrist Curl
    • 75x20x3

Day 119:

Weighted Dead Hangs

  • worked up to 415

Wrist Work

  • Forward Sledge Lever (8 lb sledge unless otherwise stated)
    • 8" choke x 15 x 3
  • Rear Sledge Lever
    • 10" choke x 15 x 3

1H Plate Pinch

  • L: 57.5; broke 60 nearly to lockout
  • R 62.5
  • 50lb x 10s x 3

Day 120:

Wrist Work

  • Wrist Roller (non-suspended unless otherwise noted)
    • Wrist Extension direction (up)
      • 10 lbs x 15 twists up and down (one length) x 3 sets
    • Wrist Flexion direction (down)
      • 10 lbs x 15 twists up and down (one length) x 3 sets

Day 121:

Climbing

Wrist Work

  • Sledgehammer pronation/supination (8 lb hammer unless otherwise mentioned)
    • 7" choke 3 x 10

Day 122:

Rolling Handle (2.5")

  • L: 119#
  • R: 122#

Block Weights

  • York Blob
    • Left
      • 37#
      • 40# hop
    • Right
      • 33.5#
      • 37# high hops
  • Legacy Blob
    • 43 lbs (Left and Right)

1H Fat Pinch (3.5" block)

  • 40 x 5 x 3

Wrist Work

  • Reverse Wrist Curl
    • 35 x 15, 15, 11
  • Wrist Curl
    • 80 x 20 x 3

Day 123:

Wrist Work

  • Forward Sledge Lever (8 lb sledge unless otherwise stated)
    • 8" choke x 18 x 3
  • Rear Sledge Lever
    • 10" choke x 18 x 3

Day 124:

Wrist Work

  • Sledgehammer pronation/supination (8 lb hammer unless otherwise mentioned)
    • 8" choke 3 x 15 (difficult)

Finger Curls

  • 50 lbs x 10
  • 75 lbs x 10 x 3

Rock Rings

  • curls 
    • 50 lbs x 4 (3 finger pocket) + 7 (four finger pocket)
  • weighted holds
    • 50 lbs x 30s x 3

 

Edited by DAVE101
  • Like 1

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Posted (edited)

Month 5

Week 2

Day 125: (8 April)

Wrist Work

  • Wrist Roller (non-suspended unless otherwise noted)
    • Wrist Extension direction (up)
      • 10 lbs x 15 twists up and down (one length) x 4 sets
    • Wrist Flexion direction (down)
      • 10 lbs x 15 twists up and down (one length) x 4 sets

Plate Pinches

Day 126:

Wrist Work

  • Reverse Wrist Curl
    • 35 x 15, 17, 17
  • Wrist Curl
    • 85 x 20 x 3 (last set hard)

DB Finger Curls

  • 75 x 12 x 3 (hard)

Lots of support grip holds

Day 127:

Wrist Work

  • Forward Sledge Lever (8 lb sledge unless otherwise stated)
    • 8" choke x 20 x 3
  • Rear Sledge Lever
    • 10" choke x 20 x 3

Blob work

  • Legacy
    • 38# toss and catch (2 of 6)
    • 43# hop (left only)
  • York
    • 37 high hop (left only)

1H Fat Pinch Pinch

  • 42.5 x 5 x 3

Day 128:

Wrist Work

  • Wrist Roller
    • Wrist Extension direction (up)
      • 10 lbs x 15 twists x 5 sets
    • Wrist Flexion direction (down)
      • 10 lbs x 15 twists x 5 sets

Climb

Day 129:

Wrist Work

  • Sledgehammer pronation/supination (8 lb hammer unless otherwise mentioned)
    • 8" choke 3 x 15 (difficult)

Day 130:

Axle Dead (Knurled)

  • 295 single
  • 265 x 2, 2, 2, 2, 3

Wrist Work

  • Reverse Wrist Curl
    • 30 x 20, 16, 20
  • Wrist Curl
    • 90 x 20, 15 (hard), 15

Day 131: (light day)

  • Forward Sledge Lever 
    • 7" choke x 20 x 3
  • Rear Sledge Lever
    • 8" choke x 20 x 3

Day 132:

Axle Reverse Curls

  • 45 x 15
  • 55 x 12
  • 65 x 4

Wrist Work

  • Wrist Roller
    • Wrist Extension direction (up)
      • 12.5 lbs x 10 twists x 3 sets
    • Wrist Flexion direction (down)
      • 12.5 lbs x 10 twists x 3 sets
Edited by DAVE101

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Posted (edited)

Month 5

Week 3 - Deload

Day 133: (16 April)

Climbing

Day 134:

DB Finger Curls

  • 50# x 20 x 3

Myofascial release and stretching

Day 135:

-No Training

Day 136:

-No Training-

Day 137:

-No Training-

Day 138:

-No Training

Day 139:

-No Training

Edited by DAVE101

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Posted (edited)

Month 5

Week 4 - Deload II

Day 140: (23 April)

Climbing

Day 141:

No training

Day 142:

No training

Day 143:

No training

Day 144:

No training

Day 145:

No training

Day 146:

No training

Edited by DAVE101

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Posted (edited)

Month 6

Week 1

Day 140: (30 April)

Wrist Work

  • Forward Sledge Lever 
    • 8" choke x 20 x 3
  • Rear Sledge Lever
    • 9" choke x 20 x 3

Blob 

  • Attempts
    • 33 left
    • 37 lb fail
  • Band assisted
    • 37 lb x 5 x 3

Bumper Plate

  • High Pull
    • 55 lbs x 2 x 2
  • Holds
    • 55 lbs x 10 sec

Climbing

Day 141:

Wrist Work

  • Reverse Wrist Curl
    • 30 x 20, 16, 20
  • Wrist Curl
    • 90 x 20, 15 (hard), 15

Axle Work

  • Deadlifts
  • Timed holds
  • Reverse curls
    • 55 x 10, 10, 8

Day 142:

Wrist Work

  • Pronation/Supination
    • 6" choke x 15 x 3

Hub Lifts

  • 25 lb plate
    • Left and Right
  • 25 lb + 5 lbs
    • L: Hops
    • R: 2x1
  • 25 lb +7.5 lbs
    • R: Hops

Day 143:

Wrist Work

  • Wrist Roller
    • Wrist Extension direction (up)
      • 10 lbs x 20 twists x 3 sets
    • Wrist Flexion direction (down)
      • 10 lbs x 20 twists x 3 sets

Day 144:

Climbing

Day 145:

Wrist Work

  • Forward Sledge Lever 
    • 9" choke x 15 x 3
  • Rear Sledge Lever
    • 10" choke x 15 x 3

Blob Work

Day 146:

Hub lifts

Edited by DAVE101

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Posted (edited)

Month 6

Week 2

Day 147: (7 May)

Wrist Work

  • Reverse Wrist Curl
    • 35 x 15, 13, 13, 15
  • Wrist Curl
    • 95 x 15, 12, 13

Axle

  • 275x2x5

Day 148:

Wrist Work

  • Pronation/Supination
    • 6" choke x 15 x 3

Ledge Hangs

  • 1" 
    • 10s x 5
  • 1.5"
    • 30s, 20s, 20s

Day 149:

Wrist Work

  • Wrist Roller
    • Wrist Extension direction (up)
      • 12.5 lbs x 20 twists x 3 sets
    • Wrist Flexion direction (down)
      • 12.5 lbs x 20 twists x 3 sets

Day 150:

Wrist Work

  • Forward Sledge Lever 
    • 10" choke x 15 x 3
  • Rear Sledge Lever
    • 11" choke x 15 x 3

Axle Reverse Curl

  • 40 lbs x 8, 6, 8

1H Fat Pinch

  • 40 lbs x 3 x 3 (hard)

DB Finger Curl

  • 70 x 15, 12, 12

Day 151:

Wrist Work

  • Reverse Wrist Curl
    • 35 x 18, 16, 16
  • Wrist Curl
    • 95 x 15, 15, 15 (hard)

Day 152:

Climbing

Rolling Handle

  • 80 x 5 x 5

Day 153:

Wrist Work

  • Pronation/Supination
    • 10" choke x 8 x 3

 

Edited by DAVE101

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Posted (edited)

Month 6

Week 3

Day 154: (14 May)

Wrist Work

  • Wrist Roller
    • Wrist Extension direction (up)
      • 15 lbs x 20 twists x 3 sets
    • Wrist Flexion direction (down)
      • 15 x 20 twists x 3 sets

Blob

  • L: 37 lb hops
  • R: 37 lb hops + 1 lift

1H Fat Pinch

  • 40 lbs x 5 x 3

Bumper plate

  • pinch deadlift
    • 55 lb x 3, 3, 4

Day 155:

Axle Clean

  • 130 x 3
  • 180 x 3
  • 200 x 3
  • 220 x 2

Axle Dead

  • 220 x 3
  • 270 x 2
  • 290 x nope (dropped at lockout)

Trap Bar Dead w/ FatGripz

  • 145 x 3
  • 255 x 3
  • 365 x awkward

Climbing

Reverse Axle Curls

  • 55 x 8, 8, 8

Day 156:

Wrist Work

  • Forward Sledge Lever 
    • 11" choke x 10 x 3
  • Rear Sledge Lever
    • 12" choke x 10 x 3

Day 157:

Blob Work

  • 33.5# Toss and catch
    • R to L: 2 of 5 attempts
    • L to R: 0 of 5 attempts

Day 158:

Wrist Work

  • Reverse Wrist Curl
    • 35 x 16, 15, 15, 15
  • Wrist Curl
    • 85 x 20 x 4

Day 159:

Wrist Work

  • Pronation/Supination
    • 8" choke x 10, 15, 15, 15

Bumper Plates

  • Timed Holds
    • 55 lbs x 5 holds

Day 160:

Wrist Work

  • Wrist Roller
    • Wrist Extension direction (up)
      • 15 lbs x 20 twists x 3 sets
    • Wrist Flexion direction (down)
      • 15 x 20 twists x 3 sets
Edited by DAVE101

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Posted (edited)

Month 6

Week 4

Day 161: (21 May)

Blob work

  • Toss and Catch
    • 33.5
      • L to R: 1 of 2
      • R to L: 1 of 2
    • 36
      • L to R: 0 of 5
      • R to L: 1 of 2 Six Month Goal Completed

Climbing

Day 162:

Wrist Work

  • Forward Sledge Lever 
    • 12" choke x 10 x 3
  • Rear Sledge Lever
    • 13" choke x 10 x 3

DB Finger Curls

  • 50 x 10
  • 75 x 10
  • 95 x 6
  • 100 x 5, 6
  • 75 x 10 x 3

Reverse Axle Curl

  • 65 x 10, 10, 12

Day 163:

Wrist Work

  • Reverse Wrist Curl
    • 35 x 16, 16, 15, 
  • Wrist Curl
    • 95 x 15 x 3

True 2" Axle Deadlift

  • 240 x 3 x 5
  • 240 x 5

24 May:

Day of no training

Day 164:

Wrist Work

  • Pronation/Supination
    • 9" choke x 12 x 3

Blob and hub practice

55lb bumper plate transfers

Day 165:

Climbing

Day 166:

Wrist Work

  • Wrist Roller
    • Wrist Extension direction (up)
      • 10 lbs x 20 twists x 3 sets
    • Wrist Flexion direction (down)
      • 10 x 20 twists x 3 sets
Edited by DAVE101

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Posted (edited)

Month 6

Week 5

Day 167: (28 May)

Wrist Work

  • Forward Sledge Lever 
    • 13" choke x 5 x 5 (hard)
      • finish each set with static lift or negative
  • Rear Sledge Lever
    • 15" choke x 8 x 5

Day 168:

Wrist Work

  • Reverse Wrist Curl
    • 35 x 18, 16, 17 
  • Wrist Curl
    • 95 x 20 x 3 (hard)

Day 169:

Wrist Work

  • Pronation/Supination
    • 10" choke x 8
    • 11" choke x 5 x 3

Hub lifts

  • Worked up to a max
    • L: 25 lbs
    • R: 32.5 lbs

Ledge Hangs

  • 30mm x 10s x 5
  • 1.5" x 39s 

31 May:

Day of no training (3rd time)

6 month goal (Pinch 70#) - failed 

Day 170:

1H Plate Pinch

  • 50 lbs L and R

1H Fat Pinch Block

  • 45 lbs x 5, 4, 5

Wrist Work

  • Wrist Roller
    • Wrist Extension direction (up)
      • 10 lbs x 20 twists x 3 sets
    • Wrist Flexion direction (down)
      • 10 x 20 twists x 3 sets

Day 171:

Wrist Work

  • Forward Sledge Lever 
    • 10" choke x 10 x 3
  • Rear Sledge Lever
    • 12" choke x 12 x 3

Day 172:

DB Finger Curls

  • 50 x 10
  • 75 x 10 x 5
Edited by DAVE101

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Posted (edited)

Month 7

Week 1

Day 173: (4 June)

Climb

Day 174:

Wrist Work

  • Reverse Wrist Curl
    • 35 x 16, 15, 15, 13
  • Wrist Curl
    • 95 x 16, x 3

Blob work

Day 175:

Light wrist roller, finger curls, hangs

Day 176:

Wrist Work

  • Pronation/Supination
    • 6" choke x 10 x 5

Day 177:

Wrist Work

  • Wrist Roller
    • Wrist Extension direction (up)
      • 15 lbs x 12 twists x 3 sets
    • Wrist Flexion direction (down)
      • 15 x 12 twists x 3 sets

9 June:

(Fourth) Day of no training

Day 179:

Wrist Work

  • Forward Sledge Lever 
    • 12" choke x 8 x 2 (hard)
    • 11" x 10 x 2
  • Rear Sledge Lever
    • 14" choke x 10 x 4

Blob work

  • facelifts and drags
Edited by DAVE101

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Posted (edited)

Month 7

Week 2

11 June

(Fifth) Day of no training

Day 180:

Wrist Work

  • Reverse Wrist Curl
    • 40 x 16, 12, 13
  • Wrist Curl
    • 95 x 20, 15, 15

Day 181:

Ledge Hangs

  • 30 mm ledge
    • 5 x 12s

Hub Lifts

  • 25 lb plate lifts
  • 25 lb plate curls (RH only)
  • 35 lb plate negatives x 3

Day 182:

Wrist Work

  • Pronation/Supination
    • 8" choke x 10
    • 10" choke x 7 x 3

Day 183:

Climbing

DB Finger Curls

  • 50 lbs x 10
  • 75 x 10 x 3 (very hard)

Day 184: VERY GOOD DAY!!

Blob work

  • 30 lb
    • Lift
    • Face Lift
    • Toss and Catch
      • 3 of 6 attempts
    • Flip and Catch
      • 1 of 6 or 2 of 8 (?)
  • 33.5 lb
    • Lift
    • Face Lift
    • Toss and Catch
      • 1.5 of 4 (left thumb injury)
  • 37 lb
    • Hop
    • Face Lift
  • 40 lb
    • 2 Hops
    • Face Lift (PR)
  • 43 lb LEGACY
    • 2 Hops
  • 37 lb (again)
    • lots of hops and lifts
    • clean attempts

Hub work - MANY PLATES WERE DROPPED IN THIS PROCESS

  • 25 lb plate
    • LH: Clean and Press (PR)
    • RH: Curl
  • 35 lb plate
    • RH
      • Hover (woah, never done that before)
      • High hop, soft lockout (Holy crap!)
      • Full Lift (WOAW MY GOD!) (PR) - Eight month goal completed
      • Another full lift
  • 25 lb plate
    • Left to Right Transfer attempts
      • Many fails
      • SUCCESS! (PR)

Wrist Work

  • Wrist Roller
    • Wrist Extension direction (up)
      • 10 lbs x 20 twists x 5 sets
    • Wrist Flexion direction (down)
      • 10 x 20 twists x 5 sets

Day 185:

Ledge Hangs

  • 30mm ledge
    • 10s x 3

Wrist Work

  • Forward Sledge Lever 
    • 12" x 8, 8, 8 (hard)
    • 11" x 8, 9
  • Rear Sledge Lever
    • 15" x 8, 10, 10, 10, 10
Edited by DAVE101

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DAVE101

Month 7

Week 2

Day 185:

DB Farmer Carries (light)

Wrist Work

  • Reverse Wrist Curl
    • 40 x 15, 15, 12, 10+5
  • Wrist Curl
    • 95 x 20, 20, 15

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