underdawg Posted November 29, 2005 Author Share Posted November 29, 2005 Thanks Dave, I just do a couple of sets each to the back and front. Sometimes I'll do static holds, sometimes I'll rock back and forth (very carefully), and sometimes I'll do pullovers and presses. They are great for the spine, just be sure to work into them slowly. If you've got a stability ball they are great for doing bridges over untill you get comfortable holding the position yourself. If you lack the flexibility to get into the bridge do wall walks instead. They will strengthen your spine while making you flexible. Let me know how it goes, buddy. Quote Link to comment Share on other sites More sharing options...
underdawg Posted November 29, 2005 Author Share Posted November 29, 2005 Mon. 11/28/05 BW: 220 Wife was at class, and my son didn't feel too good. Had to wait till he went to sleep. Low Box Pistols BWx1, BW + 42# KB x2x8 Grippers R: 1x10 TNS, 1x50 clicks, filed SMx1, filed GM x5 count x2, filed GM x4 clicks, filed SM x OC x2 L: 1x10 TNS, 1x50 clicks, filed SMx1, filed GM x5 cound x2, filed GM x neg, filed SM x OC x2 KB Pull Throughs 42# x15x4 Pony Clamp Work Bridging Quote Link to comment Share on other sites More sharing options...
Luke Whippo Posted November 29, 2005 Share Posted November 29, 2005 Thanks Dave,I just do a couple of sets each to the back and front. Sometimes I'll do static holds, sometimes I'll rock back and forth (very carefully), and sometimes I'll do pullovers and presses. They are great for the spine, just be sure to work into them slowly. If you've got a stability ball they are great for doing bridges over untill you get comfortable holding the position yourself. If you lack the flexibility to get into the bridge do wall walks instead. They will strengthen your spine while making you flexible. Let me know how it goes, buddy. ← there great for the low-back also, I been doing these on my off days pulling over a dumbell (started doing them after seeing you pull that log over at jedd's), I love them. btw, nice axle work and deadlifts buddy!!! Quote Link to comment Share on other sites More sharing options...
underdawg Posted November 29, 2005 Author Share Posted November 29, 2005 Preciate it, Luke. Quote Link to comment Share on other sites More sharing options...
underdawg Posted November 30, 2005 Author Share Posted November 30, 2005 Tues. 11/29/05 BW: 221 Banded Axle Push Presses (mini & wide pallet band looped together) 20x5x2, 70x2x8 Barbell Rows 135x4x2, 185x8x3 Incline Pushups on Paralletes supersetted w/ BWx10, BWx10, BWx10 Body Rows to Face Pulls on Rings BWx8, BWx5, BWx5 Levering R: to nose - 8x2x2, 13x1, 10.5x2x4, front - bunch of tosses w/ hammer & club L: to nose - 8x2x2, 13x1, 10.5x2x4, front - bunch of tosses w/ hammer & club Wrist Curls 10x12, 20x15 Reverse Wrist Curls 10x10, 10x8 then 2 reverse curls Rope Skipping Gut Work Quote Link to comment Share on other sites More sharing options...
underdawg Posted December 2, 2005 Author Share Posted December 2, 2005 Thurs. 12/1/05 BW: 221 Stayed at home with my son, who still isn't feeling too good. While he took a nap I took the baby monitor out to the garage and got a workout in. Bottom Position Back Squats (narrow stance) 135x5, 185x3, 225x3, 275x3, 300x3x2 Grippers R: 1x5 TNS x2, filed SMx1, 3x1, filed SMx2.5# straphold x3 L: 1x5 TNS x2, filed SMx1, 3x neg, 1x2.5# straphold, 1x12.5# straphold, filed SMx10 sec hold Goodmornings (knees bent) 135x5, 185x3, 225x3x3 Squishy DB 20x1, 30x1, 30x20 sec x2, 30x30 sec, 30x25 sec V-Bar 180x1, 205x1, gloved - 135x4, 135x10 sec hold One Hand Lift 180x2, 250x2, 300x2 Box Jumps Neck 4 way manuals Quote Link to comment Share on other sites More sharing options...
underdawg Posted December 5, 2005 Author Share Posted December 5, 2005 Fri. 12/2/05 BW: 220 Keg Press 110 water x3 level x2, 185 sand x 0 (stalled just above head), 185x2 tilt x2, 200x0 Karlsen Rows 135x5x2, 205x5, 225x5x2 Keg Floor Press supersetted w/ 110x4x3 Feet Elevated Body Rows BWx8x3 Twist-Yo-Wrists 10x2 each way, 20x2 each way Wrist Curls 10x10, 20x22 Reverse Wrist Curls 10x15, 10x8 then 2 reverse curls Abs Quote Link to comment Share on other sites More sharing options...
underdawg Posted December 6, 2005 Author Share Posted December 6, 2005 Mon. 12/5/05 BW: 223 Speed Box Squats 135x5x2, 225x2, 300x2x6 Grippers R: 1x5 TNS x2, filed GMx1, 3x1x2, E @ 3/8" x 5 sec x3 L: 1x5 TNS x2, filed GM xneg, 3xnegx2, E @ 3/8" x 3 sec x2, E x neg Sumo DL 225x3, 315x3, 405x3, 455x0 (got it to the knees), 405x3 Rolling Thunder 135x1x2, 155x1x3 Back Extensions 0x10x2, 25x12 Gloved Pinch 2 25's x5 passes/hand x2, 3 10's x 1 long FW switching hands occassionally Bridging Quote Link to comment Share on other sites More sharing options...
underdawg Posted December 7, 2005 Author Share Posted December 7, 2005 Tues. 12/6/05 BW: 222 Banded Push Press (mini & wide pallet band looped together) 45x5x2, 95x2, 115x2x8 T-Bar Rows 50x10,60x10, 70x10 Close Grip Bench Press 135x6, 185x5, 205x3, 225x2x3 Farmers Shrugs supersetted w/ 105/hand x25x2 Ring Chins BWx4x2 Sledge Levering w/ Arm on Sawhorse R: 8x2x2, 10.5x2x5 L: 8x2x2, 10.5x2x5 Leverage Bar Hammer Curls 10x15/arm, 15x8/arm, 15x7/arm Wrist Curls 10x12, 25x12 Reverse Wrist Curls 10x12, 10x10 Rope Skipping Quote Link to comment Share on other sites More sharing options...
underdawg Posted December 13, 2005 Author Share Posted December 13, 2005 Didn't get any other workouts in last week, but I did go on a fallow deer hunt Friday that left me beat. Mon. 12/12/05 BW: 225 (had a big Christmas lunch at work today) Front Squats 45x3, 95x3, 135x3, 205x3x3 Grippers R: 1x5TNSx2, filed SMx1, 3 to 1/8" x2, E @ 3/8" x 5 count x2 L: 1x5TNSx2, filed SMx1, 3 x neg x2, E @ 3/8" x neg x2 Goodmornings 135x8, 185x8x3 Squishy DB 20x2 high pulls, 30x15 sec x2 Sled Pull/Drag Loaded the tire sled with 45# and grabbed 3 10's. I walked with the sled while passing the 10's back and forth. If my hands got tired I had to load the 10's on the sled and keep pulling. Did this for 10-12 minutes and only had to rest hands for 2 short periods. Quote Link to comment Share on other sites More sharing options...
underdawg Posted December 14, 2005 Author Share Posted December 14, 2005 Tues. 12/13/05 BW: 224 Seated Axle Press (wide pallet bands) 20x5x2, 40x3, 95x3x5 Karlsen Rows 135x10x2, 185x8x4 One Arm DB Press supersetted w/ 60x5, 80x5 Ring Chins BWx5, BWx5 Twist-Yo-Wrists 10x3 each way x2 Wrist Curls 10x10, 30x9 Reverse Curls 5x22 Gut Work Quote Link to comment Share on other sites More sharing options...
underdawg Posted December 16, 2005 Author Share Posted December 16, 2005 Thurs. 12/15/05 BW: 222 Back Squats 135x5x2, 225x3x2, 315x3, 365x2, 315x4x2 Grippers R: 1x5TNSx2, filed SMx1, 3x1x2, E @ 3/8" x10 sec, 5 sec, filed GM x10 sec, 5 sec L: 1x5TNSx2, filed SMx1, 3x neg x2, E @ 3/8" x5 sec, 3 sec, filed GM x neg x2 Goodmornings 135x5, 205x5x3 Pinch 35's x 6 passes/hand, 45's x 5 passes/hand x4 V-Bar 135x1, 180x1, 225x1x2 Quote Link to comment Share on other sites More sharing options...
underdawg Posted December 20, 2005 Author Share Posted December 20, 2005 Fri. 12/16/05 Axle Hang Clean & Press (clean every rep) 40x6, 130x3, 180x3x2 Axle Push Press 220x2, 240x1 (couldn't lock out second rep), 220x4 Chest Supported Rows 135x10x2, 185x5x3 Feet Elevated Pike Pushups on Paralletes BWx2, BWx6x2 Chins supersetted w/ BWx6, BW+25x4x2 Barbell Shrugs 185x15, 225x20x2 Sledge Levering Hammer Curls Gripping KB by Horns 42#x8x3 Gut Work Mon. 12/19/05 BW: 223 Full Body Day (won't be able to get into gym on Tues.) Power Clean and Press (clean every rep) 135x3x2, 185x2, 205x2, 225x1 PP, cleaned 275 but couldn't lock it overhead x2, 225x 1 clean & 4 PP Grippers R: 1x5 TNS x2, filed SMx1, 3 x neg x2, filed SM x OC x3 L: 1x5 TNS x2, filed SMx1, 3 x neg x2, filed SM x OC x3 Back Squats 225x4x2, 315x2, 365x2, 225x20 Squishy DB 30x2 high pulls x2, 40x8 count, 40x5 count x4 Quote Link to comment Share on other sites More sharing options...
underdawg Posted January 3, 2006 Author Share Posted January 3, 2006 The last couple of weeks have been extremely hectic. Workouts were pretty much non-existant. It's the time of year where we are all thinking about goals and what to do to reach them. Like a smack in the face I've realized that I haven't placed enough emphasis on adding weight to the friggin' bar. I think it's time to do so, even if I have to lay out a structured program and force myself to stick to it. I'm honestly thinking about giving HIT a serious shot. Rick helped me with my current routine (which I really appreciate), and I hate to abandon it but I think if I'm feeling this strongly about something I should go with it. Goals for the coming year are: Squat: 350x20, 400x5 SLD: 315x15 Deadlift: 550x1 Press: 225x3 Chin: BW + 100 x5 Grippers: Cert on the MM2 Pinch: 2 hand 220, pass 45's behind the back Axle Deadlift: 375 (DO of course) Toss and Catch the Blob Get some air time with the Inch Strictly lever a 20# hammer Quote Link to comment Share on other sites More sharing options...
BigT Posted January 3, 2006 Share Posted January 3, 2006 The last couple of weeks have been extremely hectic. Workouts were pretty much non-existant. It's the time of year where we are all thinking about goals and what to do to reach them. Like a smack in the face I've realized that I haven't placed enough emphasis on adding weight to the friggin' bar. I think it's time to do so, even if I have to lay out a structured program and force myself to stick to it. I'm honestly thinking about giving HIT a serious shot. Rick helped me with my current routine (which I really appreciate), and I hate to abandon it but I think if I'm feeling this strongly about something I should go with it. Goals for the coming year are: Squat: 350x20, 400x5 SLD: 315x15 Deadlift: 550x1 Press: 225x3 Chin: BW + 100 x5 Grippers: Cert on the MM2 Pinch: 2 hand 220, pass 45's behind the back Axle Deadlift: 375 (DO of course) Toss and Catch the Blob Get some air time with the Inch Strictly lever a 20# hammer I know you'll accomplish those goals buddy, keep it coming in this new year Quote Link to comment Share on other sites More sharing options...
underdawg Posted January 5, 2006 Author Share Posted January 5, 2006 Thanks buddy. Wed. 1/4/06 BW: 223 Right hip flexor is sore, has been for about a week. Don't know if it was walking around in the sand with heavy chest waders on or what, but it sucks. Had me worried for a little while cause this is the same one that detached my freshman year of high school (that freaking hurt). Handstand Pushups BWx2, BWx0, BWx1 then 4 lockouts, BWx0 V Bar 135x2, 180x1, 215x1, 240x1 Rt. Barbell Rows 135x10, 205x9 Squishy DB 30x15 sec x2 Sled Drag/Pull 45# loaded on tire sled pulled & dragged for 10 minutes. Also passing squishy db loaded to 20# back & fourth. Had to load db on sled twice, second time for good. Sledge Levering R: 8x2, 10.5x2x2, 15.5x1 (ugly) L: 8x2, 10.5x2x2, 15.5x neg Walking w/ Sandbag on Head 100# x 130 steps Club Swinging Quote Link to comment Share on other sites More sharing options...
underdawg Posted January 10, 2006 Author Share Posted January 10, 2006 Fri. 1/6/06 BW: 224 Squats 135x8, 225x6, 250x22 Pullovers 12x15 Seated 2" DB Press 60x11, 80x3 Chins BWx6, BWx5 Dips BWx12, BWx3 Barbell Shrugs 226x16 (hook grip) Finger Curls 135x15, 185x10 Reverse Curls 45x10, 95x5 The Mexican food I had for lunch just didn't want to stay in its rightful place. Mon. 1/9/06 BW: 224 Squat 135x8, 225x6, 260x20 Pullovers 15x15 Press 175x6, 175x3 Chins BWx6, BW + 2.5x7 Dips BWx6, BW + 10 x8 Barbell Shrugs 225x20 (hook grip) Stiff Leg Deadlifts 225x10 Finger Curls 135x10, 185x10x2 Reverse Curls 45x10, 65x12 4 way neck work Pony Clamp Work Quote Link to comment Share on other sites More sharing options...
underdawg Posted January 12, 2006 Author Share Posted January 12, 2006 Wed. 1/11/06 BW: 223 Low Incline Pushups supersetted w/ BWx5, BWx6, BWx7, BWx8, BWx9, BWx8 Feet Elevated Body Rows Bwx5, BWx6, BWx7, BWx8, BWx9, BWx8 Grippers R: 1x5 TNSx2, filed SMx1, 3x neg, E @ 3/8" x 5 count, filed SM x2, 3 x neg x2 L: 1x5 TNSx2, filed SMx1, 3x neg, E @ 3/8" x neg, filed SM x2, 3 x neg x2 Sled Drag/Pull Loaded tire sled to 45# & pinched 2 25's for 5 minutes. Had to drop sled to 25# & pinch the other 25 for 5 minutes. Sledge Levering R: 8x3, 13x1, 15.5x1x2 L: 8x3, 13x1, 15.5x neg, 15.5x1 Club Swinging Bridging Quote Link to comment Share on other sites More sharing options...
underdawg Posted January 20, 2006 Author Share Posted January 20, 2006 Fri. 1/13/06 Squat 135x5, 185x2, 225x5, 265x20 Pullover 12x15 Seated DB Press 50x8, 80x4 Chins BWx7, BW+15x8 Shrugs 245x20 (DO) SLD's 225x10 Finger Curls 135x10, 185x5x2 Pinch 45's x6 passes/hand Teeth Lifting 50# for a few sets Pony Clamp Work *Came home and did a little neck work and levering Mon. 1/16/06 BW: 225 2 2" DB Clean & Press (every rep from floor) 10x10, 60x8, 80x4 Ring Chins BWx7, BW+10x3 Ring Dips BWx3, BWx2 Shrugs 135x10, 250x22 (DO) Finger Curls 135x15, 185x8 Pinch 45's x6 passes/hand x3 Axle Reverse Curls thumbless- 20x10, 40x7 w/ thumbs- 70x3 Wrist Curls 10x15, 20x20 Reverse Wrist Curls 10x12 Wed. 1/18/06 Bon Jovi concert. Did some gripper, thumb, and wrist work while my wife got ready. Quote Link to comment Share on other sites More sharing options...
BigT Posted January 21, 2006 Share Posted January 21, 2006 Fri. 1/13/06 Squat 135x5, 185x2, 225x5, 265x20 Pullover 12x15 Seated DB Press 50x8, 80x4 Chins BWx7, BW+15x8 Shrugs 245x20 (DO) SLD's 225x10 Finger Curls 135x10, 185x5x2 Pinch 45's x6 passes/hand Teeth Lifting 50# for a few sets Pony Clamp Work *Came home and did a little neck work and levering Mon. 1/16/06 BW: 225 2 2" DB Clean & Press (every rep from floor) 10x10, 60x8, 80x4 Ring Chins BWx7, BW+10x3 Ring Dips BWx3, BWx2 Shrugs 135x10, 250x22 (DO) Finger Curls 135x15, 185x8 Pinch 45's x6 passes/hand x3 Axle Reverse Curls thumbless- 20x10, 40x7 w/ thumbs- 70x3 Wrist Curls 10x15, 20x20 Reverse Wrist Curls 10x12 Wed. 1/18/06 Bon Jovi concert. Did some gripper, thumb, and wrist work while my wife got ready. good workouts Quote Link to comment Share on other sites More sharing options...
underdawg Posted January 24, 2006 Author Share Posted January 24, 2006 Thanks buddy. Fri. 1/20/06 Feel a slight cold coming on. Squat 135x8, 185x6, 225x2, 275x20 Pullovers 15x15 Seated DB Press 50x8, 75x6 Chins BWx6, BW+10x4 Dips BWx8, BW+15x9 Shrugs 275x20 (DO) Stiff Leg Deadlifts 225x12 (DO) *at this point I should mention that no matter how much your co-worker wants McDonald's for lunch say NO Wrist Curls 10x10, 25x11 Reverse Wrist Curls 10x16, 10x8 Mon. 1/23/06 BW: 225 Squat 135x8, 185x2, 225x2, 300x20 Pullovers 15x15 Press 135x8, 185x5 w/ a little leg drive on last rep Chins BWx6, BW+15x10 Shrugs 295x17* Stiff Leg Deadlifts 225x13* Bridging & Neck Work with Weight Plate * wore straps on shrugs & SLD's to save grip for tomorrow's MM2 attempt Quote Link to comment Share on other sites More sharing options...
climber511 Posted January 24, 2006 Share Posted January 24, 2006 300x20 squat - Nice! Quote Link to comment Share on other sites More sharing options...
nickr104 Posted January 24, 2006 Share Posted January 24, 2006 300x20 squat - Nice! I second that! nice job! When I got to 300 on 20 reps it was where I started to really feel it. Just gets better from here!! Quote Link to comment Share on other sites More sharing options...
gazza Posted January 24, 2006 Share Posted January 24, 2006 Yep 300x20 Squats very nice Quote Link to comment Share on other sites More sharing options...
underdawg Posted January 24, 2006 Author Share Posted January 24, 2006 Thanks guys. I definitely felt it, and am still feeling it. Can't wait to see how 350 feels! Quote Link to comment Share on other sites More sharing options...
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