maidenfan Posted May 25, 2006 Author Share Posted May 25, 2006 Thurs 5/25/06 BW -283lbs Rack Pulls (3" off floor) - 135x5, 225x3, 315x1, 405x1, 495x1 (PR) BB Rows - 225x5, 275x5 (stopped here - low back acting up from DL) Clay's handle cable rows - 130x1, 150x1, 170x1 (right only), 190xFail Lat Pulls (elbows vertical, touch ribs) - 150x10, 160x10, 170x8 CSR Row (vertical handles) - 90x6, 135x6, 180x6, 225x3 (sloppy) SSB Hise shrugs - 305x8, 345x6, 255x10 BB Curls - 95x6, 115x5, 135x1, 165x1 (cheat curl), 135x7, 135x3, 95x8, 95x6 Pretty good workout today. Rack pull video HERE I know thats warmup weight for some of you but its a PR for me. The curls felt really good today too which was strange as straight bar curls tend to tweak my elbows. I also took a photo to compare how what kind of progress I've made in the last month. Heres the PHOTO from 04/21/06 at 284lbs and heres the PHOTO from today at 283lbs. Dunno if theres any difference (maybe somebody can splice them together - I dont know how), but I want to keep posting photos every month or so to keep track of this. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 27, 2006 Author Share Posted May 27, 2006 Fri 5/26/06 BW - 286lbs Standing overhead press (strict) - Barx10, 95x8, 135x6, 185x1, 225x1, 245x1 (PR), 185x10 (PR), 205x3, 185x5 Kettlebell side press - 32K x 8, 40K x 5, 40K x 3 Band lateral raise - MM2x11, MM2x9, MM2x6, MM2x5 ~25min brisk walk - 3 hills Decent overhead workout today Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 28, 2006 Author Share Posted May 28, 2006 Sat 5/27/06 Grippers at work (full closes where noted - rest are hard squeezes): MM inverted x 1 MM braced x 1 (full close) 330N inverted x 1 330N braced x 1 (full close right and left - PR) #4 inverted x 1 #4 braced x 1 330 inverted x 1 330 braced x 1 pony clamp x 7 extensors x 7 Pretty good gripper workout. I do them in cycles (gripper, pony clamp and extensors) every 45-60min, depending on how work is going. I can tell my hands are starting to adjust and dont stay stiff and sore as long. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 29, 2006 Author Share Posted May 29, 2006 Sun 05/28/06 BW -284 Grippers at work (full close where noted): MM inverted x 1 MM braced x 1 330N inverted x 1 330N braced x 2 (full closes braced, hold for 5 sec one handed) #4 inverted x 1 #4 braced x 1 330 inverted x 1 330 braced x 1 ponyclamp x 4 (thumb pad getting raw on this - stopped here) extensors x 9 BB wrist curls (one hand/suitcase style) - barx6, 65x8, 75x6 Rack pulls (wrists flexed) - 225x2, 275x3 Formulator (flex) - 25x10, 25x5, 25x2 Neck (strap and cable stack) rear - 50x10, 60x10, 70x6, 40x15 front - 40x15, 40x15 sides - 40x15 Good workout on the grippers at work. The RB330N seems to be seasoning "too" fast as I'm making a lot of progress on it (more so than the other grippers). I hope the GM5 is similar when the time comes to try and cert. I got the idea for the suitcase style one arm wrist curls from Austin - good exercise Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 30, 2006 Author Share Posted May 30, 2006 Mon 05/29/06 BW - 286 Grippers at work (attempts - full closes where noted) MM inverted x 1 MM braced x 1 (full close) RB330N inverted x 1 RB330N braced x 1 (full close then hold for 5 sec w/one hand) RB330N TNS x 1 RB330 inverted x 1 RB330 braced x 1 Pony clamp x 5 extensors x 6 Flat bench (start at bottom/knees to chest) - barx10, 135x8, 185x5, 225x1, 275x1, 365xFail, 315x4, 275x8 Dips - Bodyx3, B+40kg x 1, B+64kg x 2, B+40kg x 4, B+32kg x 5, B+24kg x 6, B+16kg x 6, Bx7 Cable pressdowns (ez bar) - 110x10, 100x8, 100x7 ~25min brisk walk - 3 hills Pretty good workout w/grippers - my hands were still stiff from yesterday though. The bench workout went pretty good - thought I could hit 365 today but it was a no go. A long term goal here is to hit 405 off the pins w/the knees at the chest. The dips went great - the combo of dips and pressdowns fried my triceps. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 31, 2006 Author Share Posted May 31, 2006 Tues 5/30/06 Grippers at work (attempts/closes where noted) MM inverted x 2 RB330N inverted x 2 RB330 inverted x 2 Pony clamp x 6 Extensors x 6 ~25 min walk - 3 hills Four straight days of grippers has fried my hands - inverted only today. Was supposed to squat today too - back is sore and i'm tired (lazy) so I didnt. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 2, 2006 Author Share Posted June 2, 2006 Thurs 6/1/06 BW-286 CSR Row (Close grip) - 45x10, 90x10, 135x10, 180x8, 225x4, 180x8 Lat Pulls (elbows vertical/touch ribs) - 150x8, 150x8, 150x8 3" Crusher Rows cable rows - 90x2, 110x1, 130x1®, 140x1 ® PR 110x1(l) 120xFail (l) 5hr break BB curls - 95x6, 115x1, 135x1, 175x1 (cheat curl), 145x5, 115x8 Face Pulls (cable stack) - 60x8, 60x8, 60x8 Reverse cable curls (EZ bar) - 50x8, 60x8, 70x8, 80x5 Back has been sore the last few days so no unsupported back today. Got a PR on the 3" Crusher cable rows which was cool. I've always had a problem with elbow pain in the reverse curls with straight bar. The EZ curl bar and continuous tension from the cable stack really fried my lower arms w/o the elbow pain - good exercise - stick with them. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 3, 2006 Author Share Posted June 3, 2006 Fri 06/02/06 BW-283 BTN Press (flat bench/off pins/ear level) - Barx10, 95x8, 135x8, 185x5, 225x2 Stand Overhead Press - 135x8, 185x5, 225x1 2" Wrist Roller (Fat Bastard, smooth metal roller/1 rep = 1flex/1ext) - 100x1, 125x3, 125x3 25min brist walk - 3 hills Short on time today - I've got a couple of custom rollers John made for me - the paint he uses doesnt come off, but it gets "really" slick as it wears. Just gotta squeeze harder. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 4, 2006 Author Share Posted June 4, 2006 06-03-06 Grippers at work (attempts - closes where noted) MM inverted x 1 MM braced x 1 RB330N TNS x 1 (right only) RB330N inverted x 3 RB330 inverted x 3 #4 inverted x 1 #4 braced x 1 pony clamp x 10 extensors x 10 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 6, 2006 Author Share Posted June 6, 2006 Mon 06/05/06 BW - 281 Grippers at work (attempts - full closes where noted) MM inverted x 1 RB330N TNS x 1 (full close) Flat bench (off pins/knees to chest) - barx10, 135x8, 225x5, 315x3 Dips - Body x 3, B+40kg x 1, B+72kg x 1 (PR), B+40kg x 7, B+32kg x 5 ~25min brisk walk - 4 hills My hands are really fried from all the gripper work - its to the point where my finger bones ache. Gonna lay off the grippers until the GM4 gets here. In fact, my other grip events are lagging and I'm prob gonna start back to a general grip routine after a good rest. Benching sucked royally. The dips were really good (for me) 281 bw + 158lbs of kettlebells - heres a VIDEO of my dip PR. Stopped short on the workout today as my elbows are also toast from the gripper work. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted June 6, 2006 Share Posted June 6, 2006 AWESOME, Morgan. RB330N TNS x 1 (full close) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 6, 2006 Author Share Posted June 6, 2006 Thanks - I'm trying to finish off the GM series of grippers. GM4 and 5 are the RB300N and 330N grippers. GM4 should be sent out soon. I just hope that they're similar to the RB's I have. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 9, 2006 Author Share Posted June 9, 2006 Thurs 06/08/06 BW - 282 AA Rack Pulls (knuckles forward, bar at knees) - 120x5, 210x1, 300x1, 440xFail CSR Row (close grip) - 90x8, 135x8, 180x8, 225x5, 180x9, 180x7 Lat Pulls (elbows vertical, touch ribs) - 160x8, 150x8, 150x8 BB Shrugs - 225x10, 275x10, 315x4 s/s with Face pulls (rope/cable) - 60x8, 70x8, 80x8 28min brisk walk - 4 hills 3 hr break EZ bar curls - 115x6, 165x3 (cheat), 185x1 (cheat), 115x8, 125x5, 115x7 Reverse curls (ez bar/cable stack) - 70x8, 80x7, 90x5, 70x8 AA DL's sucked today - my hands are still pretty sore - The GM4/5 and diablo should be here fri or sat. I'm trying to work it out so I can cert in front of Tod and Julie (gripboard members) at another buddy's highland games/strongman contest on sunday - dunno if it'll work out or not. I've been doing daily contrast baths lately also and it seems to be helping a bit. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 9, 2006 Author Share Posted June 9, 2006 Fri 06/09/06 BW - 283 Push Press - Barx8, 95x5, 135x5, 185x1, 225x1, 275x1 Sandbag C&P (one clean) - 150x1, 193x4, 115lb anchor link x 1 (one hand press), 193x4 25min brisk walk - 3 hills Short and sweet, but I felt pretty strong on the pressing today. I havent done any SB work in a while and was able to press out 4 reps with the 193lb bag (actually weighed it today). The anchor link one arm press was a short term goal which I also made. Fingers are a tad sore from the sandbag work. Quote Link to comment Share on other sites More sharing options...
unseenbeat Posted June 9, 2006 Share Posted June 9, 2006 As always, some strong pressing there Morgan. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 10, 2006 Author Share Posted June 10, 2006 Added some Formulator work: Flex - 25x12, 50x10, 50x7, 25+Mini x 3, 10+mini x 8 Ext - 25x10, 25x8, 25x5, 25x4 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 11, 2006 Author Share Posted June 11, 2006 Finally finished off the GM series grippers and got my "gripmaniac" title - which was a goal. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted June 11, 2006 Share Posted June 11, 2006 Congrats Morgan, great job. Quote Link to comment Share on other sites More sharing options...
unseenbeat Posted June 11, 2006 Share Posted June 11, 2006 Finally finished off the GM series grippers and got my "gripmaniac" title - which was a goal. Awesome bud! Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 12, 2006 Author Share Posted June 12, 2006 Gonna switch things up a bit - I'm going back to a 3 day a week schedule and really focus on the sandbag stuff. Basically, a press day (mon), a pull day (wed) and a leg day (fri). Most of the pulling stuff will be supported as all the sandbag work fries my back anyhow. Forearms/calves/neck work on tues/sats. Sandbag work makes me feel strong so I want to try and focus more on it. Really not sure how the grip stuff will work. Prob crush mon, thickbar weds and pinch on fri. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 13, 2006 Author Share Posted June 13, 2006 06/12/06 BW - 284lbs (gym clothes) Push Press - Barx6, 95x6, 135x4, 185x1, 225x2 Sandbag C&P (one clean/anything goes to get it overhead) - 150x1, 193x1, 250xClean only (best I've done so far though), 236x1 ugly rep Sandbag Bench Press - 250x7, 250x5 Dips - Body x 10, Bx10, Bx10 Pretty good workout today - the best I did today was the 236 bag and it was ugly. Got it to the top of my head, rested it there, then jerked it up from there. Heres a vid of my 250 attempt. Quote Link to comment Share on other sites More sharing options...
unseenbeat Posted June 13, 2006 Share Posted June 13, 2006 Nice to see a lot of sandbag stuff here. You'll be a lot stronger in the long run for it for sure. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 14, 2006 Author Share Posted June 14, 2006 06/13/06 BW 284 DB wrist curls - 55x8, 55x8, 55x8 Formulator wrist curls - 35x8, 35x8, 35x7 " " ext - 25x8, 35x2, 25x8, 25x5 SSB Calf Raises - 155x12, 155x10, 155x8, 155x8 30 min brisk walk - 5 hills Todays workout felt crappy - first time I've tried the DB wrist curls in a long time - felt awkward. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 24, 2006 Author Share Posted June 24, 2006 Been a long week - havent posted in a few days. Gonna try a full body routine, three days a week. Friday 06/23/06 BW - 280 Sandbag C&P (one clean) - 150x5, 193x2, 193x1 STR (strip the rack) squats (ssb, pause at bottom, calf raise at top) - 155x10, 205x8, 205x8 Glute Ham Raise - Bodyx8, Bx8 CSR Row (vertical handles) - 135x8, 160x8, 160x8 Dips - Bodyx10, +16kg x 10, +16kg x 6 (wuss out on last set) EZ bar curls - 125x8, 125x6 Alt sets w/ EZ cable press downs - 110x8, 110x8 Neck (4way w/bands) - Green x 30sec, Green x 30sec Short walk - 1 hill Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 27, 2006 Author Share Posted June 27, 2006 Mon 06/26/06 BW 280 Sandbag C&P (one clean/strict press) - 150x6, 193x2, 193x2 (2 cleans) STR Squats (pause/calf raise) - 155x10, 245x6, 245x6 GHR - Bx8, Bx9 3" bar rows - 120x8, 170x8 CSR rows - 160x8, 160x8 Dips - Bx10, Bx10 EZ curls - 125x8, 125x8 alt sets with EZ tri pressdowns - 120x8, 120x8 Was 95 degrees in my shop tonight (thats with the rollup open and an industrial fan going) - good workout though - the full body workouts feel good. Gonna start doing my neck,forearm and abs on off days though as the workout is too long as it is. Quote Link to comment Share on other sites More sharing options...
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