StalwartSentinel Posted August 4, 2006 Author Share Posted August 4, 2006 Just think, you're one of the few who are that close. Excellent job! Thanks, don chi! 03 AUG 06 Chest/Gripping day today. Flat Barbell Bench Press (Free Weight Straight Barbell) 1 sets of 3 reps @ 270 pounds. 1 sets of 3 reps @ 290 pounds. 3 sets of 3 reps @ 310 pounds. **I can sure tell that I haven’t done these in a while! 2 minute rest in between each set.** Medium Grip Dips 1 set of 3 reps @ bodyweight + 25 pounds. 1 set of 3 reps @ bodyweight + 35 pounds. 3 set of 3 reps @ bodyweight + 45 pounds. **2 minute rest in between each set.** --------------------------------------------------------------------------------------------------------- COC #2 2 sets of 3 reps @ NS to fully closed. 2 sets of 3 reps @ Inverted to fully closed. **2006. Not seasoned yet. Performed as super-sets. Rest was 2.5 minutes between sets.** COC #3 2 sets of 3 reps @ NS to fully closed. 2 sets of 3 reps @ Inverted to fully closed. **2005. Seasoned. Performed as super-sets. Rest was 2.5 minutes between sets.** BBSE 3 sets of 2 reps @ LS to 1/4 inch from fully closed. **Bob Lipinski’s FREAK BBSE that feels like my COC#4. Rest was 1.5 minutes between sets.** COC #4 6 sets of 1 reps @ LS to 1/4 inch from fully closed. **Crushed to 1/4 inch, held there and forced each rep to fully closed with other hand. Forced negative open. Rest was 1.5 minutes between sets.** Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted August 8, 2006 Author Share Posted August 8, 2006 07 AUG 06 Gripping day today. Ivanko Super Gripper 6 sets of 6 reps @ 10/12 (345 pounds) fully open to fully closed. **This was performed with pivot down. Rest was 2.5 minutes between sets.** BBSE 3 sets of 3 reps @ LS to 1/4 inch from fully closed. **Bob Lipinski’s FREAK BBSE. This sucker is almost identical to my COC#4! Rest was 2.5 minutes between sets.** COC #4 6 sets of 1 reps @ LS to 1/4 inch from fully closed. **Crushed to 1/4 inch, held there and forced each rep to fully closed with other hand. Forced negative open. Sweep felt easier today. Rest was 1.5 minutes between sets.** 2" Pony Clamp #3202 6 sets of 6 reps @ fully open to 1/2 inch to close. **Between thumb pad first knuckle and index/middle finger second knuckles. Rest was 2.5 minutes between sets.** Quote Link to comment Share on other sites More sharing options...
pdoire Posted August 8, 2006 Share Posted August 8, 2006 Mat, You can add bands to the pony and also do negs with them, to get a little extra mileage from the clamps. Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted August 8, 2006 Author Share Posted August 8, 2006 Mat,You can add bands to the pony and also do negs with them, to get a little extra mileage from the clamps. Thanks, Paul. I have a 3" PONY as well, for really wide stuff. I think they make a 4" PONY too. Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted August 10, 2006 Author Share Posted August 10, 2006 09 AUG 06 Biceps/Gripping day today. Dumbell Hammer Curl 1 sets of 5 reps @ 85 pounds. 5 sets of 5 reps @ 95 pounds. **Rest was 2.5 minutes between sets.** One Arm Cable Concentration Curl 6 sets of 8 reps @ 85 pounds. **Rest was 2.5 minutes between sets.** --------------------------------------------------------------------------------------------------------- COC #3 3 sets of 2 reps @ LS to fully closed. **2006. Not seasoned yet. Rest was 2 minutes between sets.** COC #4 5 sets of 1 reps @ LS to 1/4 inch from fully closed. **Crushed to 1/4 inch, held there and forced each rep to fully closed with other hand. Forced negative open. Rest was 2 minutes between sets.** COC #3 3 sets of 5 reps @ NS to fully closed. **2005. Seasoned. Aggressive speed closes. Rest was 2.5 minutes between sets.** Quote Link to comment Share on other sites More sharing options...
pdoire Posted August 10, 2006 Share Posted August 10, 2006 (edited) Mat, I have been watching your workouts like a hawk! What about (on the 4) you assist it in as you are, but then try to hold it even if assisted till failure, that small change may help change things enough to trigger more gains. Have you tried that yet? Edited August 10, 2006 by pdoire Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted August 11, 2006 Author Share Posted August 11, 2006 11 AUG 06 Chest/Gripping day today. Flat Barbell Bench Press (Free Weight Straight Barbell) 1 sets of 15 reps @ 120 pounds. **10 minute rest in between warm-up and work sets.** 1 sets of 3 reps @ 270 pounds. 1 sets of 3 reps @ 290 pounds. 1 sets of 3 reps @ 310 pounds. 2 sets of 3 reps @ 315 pounds. **These felt good today. 2 minute rest in between each set.** Medium Grip Dips 5 set of 4 reps @ bodyweight + 45 pounds. **2 minute rest in between each set.** --------------------------------------------------------------------------------------------------------- COC #2 3 sets of 3 reps @ NS to fully closed. **2006. Not seasoned yet. Rest was 2 minutes between sets.** COC #4 5 sets of 1 reps @ LS to 1/4 inch from fully closed. **Crushed to 1/4 inch, held there and forced each rep to fully closed with other hand. Forced negative open. Rest was 2 minutes between sets.** COC #3 5 sets of 5 reps @ NS to fully closed. **2005. Seasoned. Aggressive speed closes. Rest was 2 minutes between sets.** Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted August 19, 2006 Author Share Posted August 19, 2006 18 AUG 06 Gripping day today. COC #2 2 sets of 5 reps @ NS to fully closed. **2006. Not seasoned yet. Rest was 2 minutes between sets.** COC #3 2 sets of 5 reps @ LS to fully closed. **2006. Not seasoned yet. Rest was 2 minutes between sets.** COC #4 5 sets of 1 reps @ LS to 1/4 inch from fully closed. **Crushed to 1/4 inch and held there. Forced fully closed to forced negative out to 1/8 inch and bounce-closed for 5 seconds (5 mini-closes x 5 sets). I’m SO CLOSE to holding it shut!!! (at least I think I am) ARRRGH!!! Rest was 2 minutes between sets.** COC #3 5 sets of 5 reps @ NS to fully closed. **2005. Seasoned. Aggressive speed closes. Rest was 2 minutes between sets.** Ivanko Super Gripper 5 sets of holds @ 11/12 (365-370 pounds) fully closed, forced negative out to 1/8 inch and bounce-closed for 10 seconds (10 mini-closes x 5 sets). **This was performed with pivot down. Rest was 2 minutes between sets.** Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted August 20, 2006 Author Share Posted August 20, 2006 19 AUG 06 Biceps day today. Dumbell Hammer Curl 1 sets of 5 reps @ 90 pounds. 5 sets of 5 reps @ 100 pounds. **Rest was 2.5 minutes between sets.** One Arm Cable Concentration Curl 6 sets of 8 reps @ 85 pounds. **Rest was 2.5 minutes between sets.** Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted August 20, 2006 Share Posted August 20, 2006 5 and 6 sets... why so many sets? Most people do 3-4. I'm just curious, I don't know much about this, trying to learn from what I see others do. Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted August 20, 2006 Author Share Posted August 20, 2006 5 and 6 sets... why so many sets? Most people do 3-4. I'm just curious, I don't know much about this, trying to learn from what I see others do. In any one workout, you should do 12-15 sets max, per body part. So if you only do 2 exercises, that's 6-7 sets per exercise. A regular PL routine consists of 5x5's per exercise and they usually do 2-3 exercises per muscle group. Everyone will respond differently, but if you do 3 major muscle groups per week (chest, back and legs) and do 3 exercises per muscle group (5 sets of 5 reps each exercise), you will make major strength gains and moderate size gains. It really depends what you are looking for as far as results. Are you going for power or size? Bodybuilders train in the 10-15 rep range for 3 sets per exercise and do 6 different exercises per body part - more than 3 times per week. They are trying to "sculpt" from every conceivable angle, so they change the exercises frequently. Quote Link to comment Share on other sites More sharing options...
Timmy Posted August 21, 2006 Share Posted August 21, 2006 Matt, can you please take a few days off and put up a #4 attempt on camera. Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted August 21, 2006 Author Share Posted August 21, 2006 Matt, can you please take a few days off and put up a #4 attempt on camera. It won't make much difference. I've already attempted the #4 with fresh hands and can still only crush it to 1/4 inch. I have to assist it from there. I just need time. Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted August 21, 2006 Share Posted August 21, 2006 Mat, I didn't know that, it's very good to know, thanks! I think I've been doing about 9 sets for some muscle groups (3 excercises, 3 sets) ... gonna have to do 4 sets or 1 more different excercise of 3 sets then, heh. That means LONG routines though :/ Quote Link to comment Share on other sites More sharing options...
pdoire Posted August 21, 2006 Share Posted August 21, 2006 Matt, great job closing in on that four!! Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted August 23, 2006 Author Share Posted August 23, 2006 22 AUG 06 Gripping day today. COC #2 2 sets of 3 reps @ NS to fully closed. **2006. Not seasoned yet. Rest was 2 minutes between sets.** COC #3 2 sets of 3 reps @ CCS width to fully closed. **2006. Not seasoned yet. Rest was 2 minutes between sets.** COC #4 5 sets of 1 reps @ CCS width to 1/4 inch from fully closed. **Crushed to 1/4 inch and held there. Forced fully closed to forced negative out to 1/8 inch and bounce-closed for 3 seconds (3 mini-closes x 5 sets). Rest was 2 minutes between sets.** COC #3 5 sets of 5 reps @ NS to fully closed. **2005. Seasoned. Aggressive speed closes. Rest was 2 minutes between sets.** Ivanko Super Gripper 5 sets of holds @ 11/12/5 (401 pounds) set to 1/8 inch, forced negative out to 1/2 inch and bounce-closed to 1/8 inch for 10 seconds (10 mini-closes x 5 sets). **This was performed with pivot down. Rest was 2 minutes between sets.** Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted August 24, 2006 Author Share Posted August 24, 2006 23 AUG 06 Chest day today. Flat Barbell Bench Press (Free Weight Straight Barbell) 1 sets of 5 reps @ 135 pounds. **5 minute rest in between warm-up and work sets.** 1 sets of 3 reps @ 275 pounds. 1 sets of 3 reps @ 295 pounds. 3 sets of 3 reps @ 315 pounds. 2 sets of 3 reps @ 295 pounds. **These felt solid today. 2.5 minute rest in between each set.** Cybex Incline Bench Machine 5 set of 5 reps @ 290 pounds. **2.5 minute rest in between each set.** Standing Cable Cross-Overs 5 sets of 5 reps @ 120 pounds each hand. **2.5 minute rest in between each set.** Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted August 29, 2006 Author Share Posted August 29, 2006 28 AUG 06 Gripping day today. COC #2 3 sets of 3 reps @ NS to fully closed. **2006. Not seasoned yet. Rest was 2 minutes between sets.** COC #3 3 sets of 3 reps @ CCS width to fully closed. **2006. Not seasoned yet. Rest was 2 minutes between sets.** COC #4 5 sets of 1 reps @ CCS width to 1/4 inch from fully closed. **Crushed to 1/4 inch and held there. Forced fully closed to forced negative out to 1/8 inch and bounce-closed for 3 seconds (3 mini-closes x 5 sets). Rest was 2 minutes between sets.** COC #3 5 sets of 5 reps @ NS to fully closed. **2005. Seasoned. Aggressive speed closes. Rest was 2 minutes between sets.** Ivanko Super Gripper 5 sets of holds @ 11/12/5 (401 pounds) set to 1/8 inch, forced negative out to 1/2 inch and bounce-closed to 1/8 inch for 10 seconds (10 mini-closes x 5 sets). **This was performed with pivot down. Rest was 2 minutes between sets.** Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted September 2, 2006 Author Share Posted September 2, 2006 02 SEP 06 Chest day today. Flat Barbell Bench Press (Free Weight Straight Barbell) 1 sets of 5 reps @ 225 pounds. 1 sets of 5 reps @ 275 pounds. 1 sets of 3 reps @ 295 pounds. 3 sets of 3 reps @ 315 pounds. **Free weight, no spotter, 2.5 minute rest in between each set.** Flat Barbell Bench Press Lockouts (Straight Barbell) 3 sets of 3 reps @ 390 pounds. **Elbows at 90* to full lockout. Free weight, no spotter, 2.5 minute rest in between each set.** Medium Grip Dips 5 set of 5 reps @ bodyweight + 45 pounds. **2.5 minute rest in between each set.** Standing Cable Cross-Overs 5 sets of 5 reps @ 140 pounds each hand. **2.5 minute rest in between each set.** Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted September 2, 2006 Share Posted September 2, 2006 Strong! Quote Link to comment Share on other sites More sharing options...
bencrush Posted September 3, 2006 Share Posted September 3, 2006 Very, very strong as usual Mat! Great workouts man...and I LOVE seeing the #4 taking a beating CCS by you. Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted September 3, 2006 Author Share Posted September 3, 2006 Strong! Very, very strong as usual Mat! Great workouts man...and I LOVE seeing the #4 taking a beating CCS by you. Thanks, guys! Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted September 4, 2006 Author Share Posted September 4, 2006 03 SEP 06 Gripping day today. COC #2 3 sets of 3 reps @ NS to fully closed. **2006. Rest was 2 minutes between sets.** COC #3 3 sets of 3 reps @ CCS width to fully closed. **2006. Rest was 2 minutes between sets.** COC #4 5 sets of 1 reps @ CCS width to 1/4 inch from fully closed. **Crushed to 1/4 inch and held there. Forced fully closed and then forced negative out to 1/8 inch. Rest was 2 minutes between sets.** Ivanko Super Gripper 5 sets of holds @ 11/12/5 (401 pounds) set to 1/8 inch, forced negative out to 1/4 inch and bounce-closed to 1/8 inch for 10 seconds (10 mini-closes x 5 sets). **This was performed with pivot down. Rest was 2 minutes between sets.** COC #3 5 sets of 5 reps @ NS to fully closed. **2005. Aggressive speed closes. Rest was 2 minutes between sets.** Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted September 4, 2006 Share Posted September 4, 2006 HOLY CRAP! I've been checking out your log ocationally, but just now I notice you're doing those crushes to 1/4" on the #4 at CCS !!! Woah! You'll be the next to cert under new rules!!! :-) Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted September 4, 2006 Author Share Posted September 4, 2006 HOLY CRAP! I've been checking out your log ocationally, but just now I notice you're doing those crushes to 1/4" on the #4 at CCS !!! Woah! You'll be the next to cert under new rules!!! :-) Thanks, I hope so! That last 1/4 inch is the toughest part, though! Quote Link to comment Share on other sites More sharing options...
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