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Morgan's Grip Log


maidenfan

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Awesome job on the MGbell-Blob combo! That's one of my dream lifts! :bow

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Crazy stuff recently bro, love the videos.

I think im going to start training no set mostly as well =)

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10/10/07

Bench Press (start from bottom) - 135x8, 225x8, 315x3

1 Arm Band OHP - Light x 5, Average x 5, Strong x 8

Overhead Squat - 135x5

Military Press - 135x5, 225x1+2pp

1 Arm Band OHP - Strong x 5, Strong x 3

Hammer Strength 4 way Neck - 35x20, 50x20

Grippers (no set) Tx5, 1x2, 2x1, 3.5xHard Squeeze

Plate Pinch Pass Offs (Pick up 2 hands then pass back and forth one handed until plates touch ground) - 45's x 5, 45's x 5

Plate Wrist Curl - 25x3 (1 hand), 35x10 (2 hands)

Formulator Extension - 25x12

My bench has been real weak the last month or so - probably from the OHS - who knows other than it sucks.

Edited by maidenfan
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10/12/07

Trap Bar DL - 170x6, 260x6 + 4 shrugs, 350x5 + 3 shrugs, 440x1, 530x0

Trap Bar Shrugs - 350x8, 260x8, 260x8, 260x6

Trap Bar Shrug Walks (DL then walk in the shrug position) - 260x60', 310x60'

Hammer Strength 4way Neck - 35x50 (2 continuous sets of 25)

50 min walk

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Do you like the Trap Bar better than the regular barbell for the deadlifts? I've been thinking of getting one someday.

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I dont use mine much, but I'm going to change that. Just a different feeling, more work on the legs and less on the low back with the trap bar - stand on some blocks and the legs "really" get blasted. The nice thing about the bar is they are quite versital - farmers walks, dl's, pressing, etc. I bought the mega trap bar from New York Barbell - it weighs 80lbs and is rated to 1000lbs or so, but, the best thing is it has two sets of handles - parallel and raised.

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10/13/07

DB Curl & Press (curl = sloppy combo curl/hammer curl) - 70x8, 70x8

Afternoon Session (each set was done in-between emptying the lawn mower bag)

DB Curl & Press/Lat Pulls - 70x8/150x10, 70x6/200x10, 70x5/220x8

DB Curl & Press/Hammer Strength 4way Neck - 70x6/35x25, 70x7/35x25, 70x5/35x25

2-3 mins on the "Pillar of Pain"

Good workout - got some extra arm work in. The 6" Pillar of Pain hits really hard with the water sloshes to one end - totally kicks my ass.

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10/13/07

2-3 mins on the "Pillar of Pain"

Good workout - got some extra arm work in. The 6" Pillar of Pain hits really hard with the water sloshes to one end - totally kicks my ass.

Morgan, great log!

That Pillar of Pain contraption looks like something I need to use to build my core.

How often are you going to train with your Inch Replica? Looks like you need to make a Millennium Replica pretty soon, the MG Bell is looking too easy for you!

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Thanks for the vote of confindence, but the MG Bell is just fine for now as I'm only decent with it right handed. When I can get it up regularly left handed I"ll probably drill and tap the ends for 1" rods so I can put on standard plates (and remove the rods for pressing attempts). The last week or so I've been doing grip training once a week or so - usually a big, full events style training - works pretty good as my hands arent so beat up all the time and it keeps my elbows from getting too sore.

The core is what the "Pillar of Pain" destroys - if thats what you need/want, its a great tool for it.

Edited by maidenfan
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Sun 10/14/07

42 min walk

CSR Row - 100x10, 125x10, 135x10

supersetted with:

Dips - Body x 10, B+25 x 10, B+50 x 9

Grippers (no set) - Tx5, #1x5, #2x1, #3.5x1/2" (wow - getting worse ea week)

MG Bell Row - 180x2R/6"L, 180x2R/1"L

Plate Pinch - 3-25's x 1, 3-25's x 1 PR

Blobs - 50x1x3sets

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Sun 10/14/07

42 min walk

CSR Row - 100x10, 125x10, 135x10

supersetted with:

Dips - Body x 10, B+25 x 10, B+50 x 9

Grippers (no set) - Tx5, #1x5, #2x1, #3.5x1/2" (wow - getting worse ea week)

MG Bell Row - 180x2R/6"L, 180x2R/1"L

Plate Pinch - 3-25's x 1, 3-25's x 1 PR

Blobs - 50x1x3sets

Morgan

Great work on the MG Bell rows that will be one tough exercise with a handle that thick

Mark

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Congrats on the 3x25# plates - looked very easy! :rock

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I just bought those exact same 25's today.

Awesome job!!! It's difficult for me to lift 3 25's with both hands. :blush

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Those older York plates are difficult to find - fortunately, the person I traded my cheapies to didn't care about what kind of plates he had.

10/15/07

PDA "Ironhorse" Straddle Harness Squat - 45x5, 90x10, 115x7, 115x5, 115x4, 115x5

Wide Stance Box Squat (15.5" box) - 135x2, 225x2, 315x5, 315x5

DB Wrist Curl - 70x10, 90x3, 70x8, 90x2, 70x5

Formulator Extension - 25x10

55min walk

I've owned the PDA Harness for more than a year and never used it - great squat variation that takes very little weight to blast the legs. Heres how I do it -

Edited by maidenfan
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10/17/07

Shoulder stretching

Overhead Squats - Barx5, 135x3, 185x1, 235x1 (back felt funny - stopped here)

Power Clean - 135x1, 185x1, 235x1

1 Arm DB Overhead Press (strict) - 70x5, 90x8, 90x8

Bench Press (start fm bottom, feet on bench) - 135x5, 225x5, 315x2 (wow, bench is really sucking lately)

1 Arm DB Overhead Press (strict) - 90x6, 90x6

Dips - Body x 10, Body x 10

Hip Belt Squats (hooked to a low pulley of a cable machine) - 100x10, 120x10, 140x10, 160x10, 180x6

The hip belt squats on the cable machine are a cheap version of a Westside Barbell Club Hip Belt Squat Machine. As soon as I bolt my cable machine to the floor, I'll be able to use wide stance and sit back on boxes and such. Its an absolutely "TERRIFIC" quad blaster - if you want big, teardrop quads, this exercise will do it. It feels completely different than doing them hooked to a barbell - seems to hit the lower quads a lot more. Heres how I do them if you're interested in setting your machine up - I used an Iron Mind Dip Belt for the belt, but any old dip belt will work.

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10/18/07

Lumberjack Squats - 45x10, 90x10, 135x10

Belt Squats (cable machine) - 100x10, 120x10

45min walk

Bolted down my lat pull machine tonight and did some more belt squats - I cant tell you how awesome of a leg exercise this is! The Lumberjack Squats are pretty cool too - read about them here:

LUMBERJACK SQUATS

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Those lumberjack squats look a bit like some "Goblet" squats that I've been reading about, to teach oneself to squat properly before taking on front squats. I might just do them, they look cool.

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I really want to "fine tune" my squatting technique as I think its really holding me back from improving. I have a real bad habit of shifting the weight off my heels to my toes when the weight gets heavier - I think some it has to do with being inflexible. If you're interested in this, check out this series of videos off youtube SQUAT VIDEO SERIES

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Damn man, thanks a TON. The guy discuss exactly the prblems I've been having.. I watched part 1 and 2. Part 2 is exactly my case - doing a good morning out of the hole. He does Goblet squats so my research was pretty much in the same direction. I also liked what he said about squatting facing a wall, I just did that here at the office to check if my knees drift forward a lot, and noticed they don't, becayse they barely scratched the walls on the bottom possition and my shoes were touching the wall at the bottom. Also some great examples of the box squat. I gotta find myself a box =P

I'll keep looking at other parts when I have more time. Again, great find, thanks.

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