Sean Dockery Posted January 30, 2009 Author Share Posted January 30, 2009 1/27/09 OHS/Pushup/Chin 3 sets Squat 195 1/2/3/1/2/3/1/2/3 45 Back Raise 3x8xdoubled mini Grippers 5xocx#2 Gracie Bell 5xair Shot Rotations 3 sets Reverse Hyper/Windmill/Chin Shrug 3 sets Notes: Grippers felt good today. Closing grippers in gloves is going to require some relearning when the weather breaks, but given the temps it's the only way to really do it. 1/29/09 OHS/Pushup/Pullup Warmup Circuit 3 sets Press 5x45, 5x95, 5x115, 125 1/2/3/1/2/3/1/2/3 Superset w/ Pullup 1/2/3/1/2/3/1/2/3 Tricep Extension 3x8xmonster mini Superset w/ Curl 3x8x75 Grippers 5x2x#2 2 Hand Pinch 5xliftx70 Shot Rotations 3 sets Reverse Hyper/L-sit/Chin Shrug 3 sets Notes: Dropped the weight on the 2HP even further. New work gloves changed the texture quite a bit. Hopefully this will be less embarrassing come the summer. Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted January 30, 2009 Author Share Posted January 30, 2009 1/30/09 OHS/Pushup/Chin 3 sets Deadlift 5x45, 5x135, 5x185, 255 1/2/3/1/2/3/1/2/1 Side Lunge 3x8x55 Grippers 5x2x#2 Gracie Bell 5xair Shot Rotations 3 sets Reverse Hyper/Russian Twist/Face Pull 3 sets Conditioning Club Swinging Club Mills 100 L and 100 R, Gada 360's 50 L and 50 R Notes: Bada boom bada bing Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted February 8, 2009 Author Share Posted February 8, 2009 2/2/09 OHS/Pushup/Pullup Warmup Circuit 3 sets Press 5x45, 5x95, 5x115, 135 1/2/3/1/2/3/1/2/3 Superset w/ Pullup BW+15 1/2/3/1/2/3/1/2/3 Bradford Press 3x8x75 Grippers 5x2x#2 2 Hand Pinch 5xliftx70 Shot Rotations 3 sets Reverse Hyper/L-sit/Chin Shrug 3 sets 2/3/09 OHS/Pushup/Chin 3 sets Squat 225 1/2/3/1/2/3/1/2/3 45 Back Raise 3x8xdoubled mini Grippers 5xocx#2 Gracie Bell 5xair Shot Rotations 3 sets Reverse Hyper/Windmill/Chin Shrug 3 sets 2/5/09 OHS/Pushup/Pullup Warmup Circuit 3 sets Press 5x45, 5x95, 5x115, 140 1/2/1/2/1/2/1/2/1 Superset w/ Pullup BW+15 1/2/3/1/2/3/1/2/3 Tricep Extension 3x8xmonster mini Superset w/ Curl 3x8x75 Grippers 5x2x#2 2 Hand Pinch 5xliftx70 Shot Rotations 3 sets Reverse Hyper/L-sit/Chin Shrug 3 sets 2/6/09 OHS/Pushup/Chin 3 sets Deadlift 5x45, 5x135, 5x185, 255 1/2/3/1/2/3/1/2/3 Side Lunge 3x8x55 Grippers 5x2x#2 Gracie Bell 5xair Shot Rotations 3 sets Reverse Hyper/Russian Twist/Face Pull 3 sets Notes: Didn't have time to type this up til now. I'm having a hard time being patient with the ladders. They feel great and work wonders for me. An aside, I weighed in at 225 this morning. Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted February 10, 2009 Author Share Posted February 10, 2009 2/2/09 OHS/Pushup/Pullup Warmup Circuit 3 sets Press 5x45, 5x95, 5x115, 140 1/2/3/1/2/2/1/2/2 Superset w/ Pullup BW+15 1/2/3/1/2/3/1/2/3 Bradford Press 3x8x85 Grippers 5x2x#2 2 Hand Pinch 5xholdx70 Shot Rotations 3 sets Reverse Hyper/L-sit/Chin Shrug 3 sets Conditioning 50 Mills L, 50 millls R with 16lbs clubs, 50 Gada 360's L, 50 Gada 360's R with 20lbs sledge Notes: I might have pushed and got all my reps in the press, but held off. Don't want to go on "nerve" and burnout. Pinch felt much better, it was a whopping 45 degrees when lifting so that helped. Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted February 14, 2009 Author Share Posted February 14, 2009 2/12/09 OHS/Pushup/Chin 3 sets Squat 235 1/2/3/1/2/3/1/2/3 RDL 3x3x135 Grippers 5xocx#2 Gracie Bell 5xair Shot Rotations 3 sets Reverse Hyper/Windmill/Chin Shrug 3 sets Conditioning One arm Kettlebell Snatch 16kg 10 minutes, change hands on the minute, 150 reps Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted February 19, 2009 Author Share Posted February 19, 2009 2/16/09 OHS/Pushup/Pullup Warmup Circuit 3 sets Press 5x45, 5x95, 5x115, 140 1/2/3/1/2/3/1/2/2 Superset w/ Pullup BW+15 1/2/3/1/2/3/1/2/3 Tricep Extension 3x8xmonster mini Superset w/ Curl 3x5x85 Grippers Warm enough to go bare handed. Worked up to one solid close of my Single Stamped #3. 2 Hand Pinch 5xliftx70 Back in the gloves Shot Rotations 3 sets Reverse Hyper/Windmill/Chin Shrug 3 sets Conditioning 50 Mills L, 50 Mills R with 16 lbs club, 50 360s L, 50 360s R with 20 lbs sledge Notes: Oh how slow the press improves. Grip felt good, I was pleased to see where I was out of the gloves. 2/17/09 OHS/Pushup/Chin 3 sets Deadlift 5x45, 5x135, 5x185, 265 1/2/3/1/2/3/1/2/3 Side Lunge 3x8x75 Grippers 5xattxSM barehanded Gracie Bell 5xair gloved Shot Rotations 3 sets Reverse Hyper/Ab Wheel/Chin Shrug 3 sets Notes: I think the re-rope we did on an elevator affected my grip today. Pulled 900 feet of 1/2" wire rope into the elevator shaft and around the sheaves. Then pulled all the old rope out of the pit and coiled it up in a trash can. Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted February 21, 2009 Author Share Posted February 21, 2009 2/19/09 Press 140 1/2/3/1/2/3/1/2/3 superset w/ Chin BW+15 1/2/3/1/2/3/1/2/3 Conditioning 50 Mills L, 50 Mills R with 16lbs club; 50 360's L, 50 360's R with 20lbs sledge Notes: Pressed for time. Deload next week. Quote Link to comment Share on other sites More sharing options...
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