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Morgan's Grip Log


maidenfan

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Tues 06/27/06

Formulator wrist curls - 25x12, 45x10, 45x8

" " ext - 25x10, 25x8

Sledge levers - 8lb x 2, 8lb x 2

SB one hand clean and press - 50x3, 50x3

Neck 4way - Green x 30sec, G+P x 15sec

Weds 06/28/06

Sandbag C&P (one clean/strict press) - 150x 3, 193x1, 250xClean, 193x3

STR Squats (w/calf raise) - 155x10, 245x6, 295x1 +5 calf raises

GHR - Bx8, Bx9

3" Bar Rows - 120x5, 210x7

CSR Rows - 180x8, 180x8

Dips - Bx10, B+24kg x 10

EZ Curls - 125x8, 145x3 (getting pains in the forearms from these - do something else)

EZ Cable Pressdowns - 120x8, 130x8

Sledge Levers - 8lb x 3, 8lb x 2

Sledge Strikes (one hand) - 8lb x 4

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EZ Curls - 125x8, 145x3 (getting pains in the forearms from these - do something else)

Dumbell curls won't hurt probably. Everything looks solid otherwise bro. :rock

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Fri 06/30/06 BW - 285

Warm-ups:

Rev Hyper - 50x10

Overhead Press - 65x10

Lat Pulls - 140x10

Workout:

Sandbag C&P (one clean/strict press) - 150x5, 193x4, 193x4

STR Squats (w/calf raise) - 150x5, 245x6, 245x6

GHR - Bx10, Bx8

CSR Row - 180x9, 180x8

Pull ups - Bx1 (totally shot)

DB Curls - 65x6

Ez Cable Pressdowns - 120x10

4way Neck - Green x 30sec, Gx35sec

No grip and very little arm workout today - those one arm sledge strikes really killed my forearms. I probably should choke up a bit and do more reps - good exercise. Sandbag lifting was very good today.

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Mon 07/03/06 BW 283

Rev Hyper - 50x10

Lat pulls - 140x10

Sandbag C&P (one clean/strict press) - 150x5, 193x3, 193x3, 193x1 + short overhead walk

No squats or GHR (knee sore/lazy)

3" Bar row - 120x5, 170x5

3" Bar one hand high pull - 120x1.5r/dl only left

CSR Row - 180x9, 180x9

Sledge Work (one arm overhand tire strikes) - 8lbx6, 8lbx5r/3l

Rear levers - 8lbx8, 8lbx7

Formulator - Flex- 45x15 Ext - 25x12

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Tues 07/04/06 BW 284

4way Neck (bands) - Green x 30sec, Green x 45sec, Green x 45sec

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Weds 07/05/06

Sandbag C&P (one clean/strict press) - 150x5, 193x1 (pushpress), 250xClean only, 193x9 (Big PR)

Dips - Body x 10, B+32kg x 8

3" Bar Rows - 120x5

3" Bar One Hand DL - 170x1 (right only)

3" Bar One Hand Cleans (well, attempts) - Fail

CSR Row - 180x8, 180x8

EZ Cable Pressdowns - 120x8, 140x6

DB Curls - 65x8, 65x6

Formulator - Flex (knees) - 50x10 Ext (bench) - 35x5

Tire Strikes (one hand) - 8lb x 5r/4l

Rear Levers - 8lb x 7

Pretty good workout today. The knee is still sore and I'm unable to squat or ghr. PR on the SB press for reps and slowly getting better on the 250lb bag. Went craxy on the video clips this workout.

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170 lbs is the most I can remember ever hearing being lifted on a 3" bar!!!! Awesome!!! :rock:rock

Nice reps with the smaller sandbag too. That 250 lb sandbag press can't be far off.

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170 lbs is the most I can remember ever hearing being lifted on a 3" bar!!!!

Its a good lift for me, but I think theres a tad more left for a few guys here. Odd's lift of that kooky 3" handled, 190lb globe DB for instance. Thanks for the comment though, I appreciate it.

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170 lbs is the most I can remember ever hearing being lifted on a 3" bar!!!!

Its a good lift for me, but I think theres a tad more left for a few guys here. Odd's lift of that kooky 3" handled, 190lb globe DB for instance. Thanks for the comment though, I appreciate it.

That's right, forgot about that. Well, at least you could give some people a run for their money in the future!

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Fri 07/07/06 BW - 283lbs

Standing overhead press - Barx10, 135x8, 185x10

CSR Row (vert handles) - 135x10, 160x10

Dips - Body+16kg x 10, B+24kg x 10, B+32kg x 6

DB Curls - 65x8

EZ Cable Pressdowns - 120x8

Formulator - (flex) 35x10, 45x16 (ext) 35x4

Sledgehammer Levers - 8lbx 6r/5l (front)

8lbx 4r/3l (rear)

Levers to Nose - 8lb x 5, 10lb x 5

4way Neck (jumpstretch bands on J-hooks) - Green x 30sec, Green x 60sec

No leg work for a bit as the knees are sore.

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Mon 07/10/06 BW - 285

Sandbag Clean and Press (one clean) - 150x5, 193x1, 250xClean only

Keg Clean and Press (one clean) - 206 x Damn Close, 206 x Damn Close

Dips - Body+24kg x 10, Body+40kg x 7

Inverted KB Press - 32kg x 1, 40kg x 1 (right only)

CSR Row - 160x8, 160x8

EZ Cable Pressdowns - 130x12

Seated DB Curls - 65x8

Formulator - Flex - 35x10, 60x7 Ext - 35x5 (go lighter, more reps)

Sledge hammer levers to nose - 8lb x 1, 16lb x 1, 16lb x 1 (16lb sets were sloppy - still BIG PR)

Heres a few videos:

(good grip exercise!)
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Weds 07/12/06 BW - 285

Sandbag C&P (one clean/strict press) - 150x5, 193x5

3" Crusher - 90x1, 145x1 (plates only/right hand only)

Dips - Body+32kg x 10, Body+40kg x 7

Sandbag C&P (clean ea rep) - 150x1 (no energy)

Seated DB Curl - 65x8

Cable Pressdowns - 120x12

Sledgehammer tire strikes (one hand) - 8lb x 7r/6l

" levers to nose - 8lb x 5, 12lb x 1

" Wrestling (side levers on a table) - 8lb x 3 ea way (work down handle ea rep)

Formulator - Flex - 45x18

Ext - 25x12

Pretty crappy workout today - 145 in plates on the 3" Crusher was a PR though. The sledge wrestling felt good too

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Thurs 07/13/06

4Way Neck (Bands) - Greenx30sec, Gx45sec, Gx45sec, Bluex15sec, Bx15sec

Fri 07/14/06 BW - 285

Sandbag C&P - 150x6

Standing Overhead Press (strict) - 135x8, 225x5

Sandbag C&P - 193x1

CSR Row - 135x8, 180x8, 225x6

Dips - Body+40kg x 9, B+40kg x 4

Seated DB Curls - 65x8, 65x6

Laying cable ext - 90x10, 90x10

Formulator - Flex - 45x21 Ext - 25x14

Sledge tire Strikes (one hand) - 8lb x 5r/4l

SLedge levers to nose - 8lb x 3, 12lb x2

Sledge rear levers - 8lb x 3 (work way down handle ea rep)

Sledge side levers - 8lb x 3 (")

4way Neck (bands) - Green x 45sec

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Mon 07/17/06 BW - 284

One hand BB C&P (warm-ups) - Barx2, 95x2

Sandbag C&P (one clean/strict press) - 150x3, 193x1, 227x1 (push press)

Sandbag Squat & Twist - 150x1, 193x1 (excellent exercise)

GHR - Body x 10, Bx10

Dips - Bx10, B+40kg x 7

Pull-ups - Body x 6 (sad, I know)

CSR Row - 160x10

Plow Lift - 25x1, 45x1, 45x1

Sorinex "Big Squeeze" DB curls - 40x8, 40x8

Laying Cable Ext - 90x8, 90x8

Formulator - 45x20 (flex) 25x12 (ext)

Sledge work - Tried, but no go - completely shot.

One of the best workouts I've had in a long, long time! I added probably the two most taxing exercises I've tried to date - SB squat/twists and plow lifts. If you want real strength, add these to your routine. After plow lifting the rest of my workout was a moot point - was completely shot. Heres a video description of both exercises (Big thanks to Jedd and Rick for the ideas).

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The plow lift is alright, but I've never tried a squat and twist motion, let alone one with a sandbag. Have to try that.

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Tues 07/18/06

Neck work (bands):

4 Way - Green x 30sec, Green+Purp x 30sec

Twisting - Blue x 8reps, Blue x 6reps

Double-end bag x 10mins

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Weds 07/19/06 BW - 281

Standing Overhead Press (strict) - 45x8, 135x8, 225x6 (PR)

Sandbag C&P (one clean/strict press) - 150x1, 227x1 (PR)

Sandbag Squat/twist (bearhug) - 193x4, 193x3

Dips - Bodyx10, B+40kg x 10

Pull-ups - Body x 6, Bx4

Plow Lift - 35x1 (weak today - very taxing exercise)

Sorinex Big Squeeze DB curls - 60x2 (sloppy - too much weight)

Olympic Bar Hammer Curls - 45x3, 65x3, 65x3

Decline Cable Ext - 100x10, 110x7+10 situps

Formulator - 45x26 (flex) 25x14 (ext)

Sledge Levers to Nose - 8x1, 12x1, 16x1 (sloppy)

Another great workout today - couple of good PR's. I was starting to get bummed out about my progress on the sandbags so I went back and compared last summers videos to todays - I think I've made good progress. The first video is last summer w/a 220ish bag (havent weighed it yet) and the second is today w/the 227lb bag - tell me what you think.

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Definitely a lot stronger now, hell, the clean was nothing for you!! Great work! :rock

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Fri 07/21/06 BW - 284

Standing Overhead Press (strict) - 45x10, 135x8, 205x8

2" Bar (AA) Deadlift (knuckles forward) - 210x1, 300x1, 440x6" (PR), 390x3 (PR)

Dips - B+24kgx10, B+32kgx10

Short and sweet today - 96 degrees in the gym (shop) today and I need a break from the sandbags - Big PR's on the Axle DL's though.

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Sat 7/22

Neck 4 Way - Greenx30sec, G+1/2 purple x 35sec

Neck Rotations - Blue x 7, B x 8

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Mon 07/24/06

Standing BB Overhead Press (strict) - 45x10, 135x8, 225x6

Sandbag Clean & Press - 150x3, 237x1 (PR)

2.5" Bar Power Cleans - 110x3, 200x1, 250xAlmost

Bench Press (In rack, start fm bottom off pins) - 225x3, 315x6

Pull-ups - Bodyx7

Formulator - 55x12 (flex), 30x8 (ext)

Various front and rear levers w/an 8lb and 10lb sledge

Decent workout - my knee was pretty sore and it was 97 degrees in my gym today. No direct leg work. Hit a good PR on the SB C&P - this bag is packed harder than my other big bags (smaller bags), so its a tad easier to press, but still a big poundage PR. I havent benched in a long time so I was happy with what I got there too. The 2.5" Bar power cleans worked the hands good - I got the 250 up to my head, just couldnt get under the bar - good exercise. Heres a vid of the SB PR.

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Tues 07/25/06

Neck 4way (bands) - Green x 30sec, Blue x 30sec

Neck rotations (bands) - Blue x 8

~25min brisk walk - 2 hills

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Weds 07/26/06 BW - 282

Standing OHP - 45x8, 135x8

Sandbag C&P - 150x2, 250xClean Only (felt freakin heavy today)

Apollons Axle C&P (strict press) - 210x1, 260xFail (got it to shoulders, couldnt get under)

Rolling Thunder - 180x1, 225x2.5r/fail left, 180x10r/7left

Bench Press (start fm bottom off pins) - 225x6, 315x1, 365x1 (Big PR)

Apollons Axle Hammer Curls - 30x6, 50x6right/5left

Formulator - 55x14 (flex), 30x8 (ext)

Really crappy sandbag workout - the 250 felt real heavy, barely cleaned it. Good grip workout, all the thickbar stuff got the hands good. Huge PR on the bench press - havent hit that in a couple of years (1st time benching fm the bottom). All the heavy dipping payed off I guess

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