acorn Posted August 6, 2007 Share Posted August 6, 2007 Well I just purchased the plane tickets about an hour ago, and started a new training plan yesterday to take me thru to the BBB. I will try to put all my training related to getting ready for the comp in here. I'm still working on the arrangement of all the event training but I'll get it worked out soon. My biggest concern at this point is overtraining and injury, so I'll be trying to watch for that closely. Yesterdays training 8/5/2007 Grippers RH Warmup #Tx2, #1x2, #2x2, Easy #3x2 Hard Filed #3 Hard Filed #3 BBE Flush New BBE Flush New close miss Filed HG300 OC #3.5 Neg Filed HG300 OC #3.5 Neg Filed HG300 OC LH Warmup #Tx2, #1x2, #2x1 Easy #3 Filed HG300 Neg #2 OC Filed HG300 Neg #2 OC Filed HG300 Neg #2 OC Filed HG300 Neg #2 OC DO 2" Axle DL Warmup 2x105#, 2x155#, 2x195#, 2x 245# 2x305# 3x245# fast 90sec rest 3x245# fast 90sec rest 3x245# fast 90sec rest 3x245# fast 90sec rest 3x245# fast 90sec rest 3x245# fast 90sec rest 3x245# fast 90sec rest 3x245# fast 90sec rest Back circuit x2 8x135# Stiff leg DL 8x135# Barbell bent over rows 8xBW Deadhang Chins Core 1x25reps Med ball rollups 2x1minute 12# medicine ball partner fast twists 1x25 exercise ball crunches Random pinch work Blob Negs 1.5" 1H Pinch @ 65# 2 5/8 1H Pinch @ 65# Ring, Pinky, thumb pinch 1.5" 30# 2 sets 10sec each hand middle finger, thumb pinch 1.5" pinch 30# 2 sets 10sec each hand Index finger, thumb pinch 1.5" pinch 30# 2 sets 10sec each hand Bending 3x 60d 7.5x5/16 CRS 6x5/16 easy SS 8x3/16x1" HRS flatbar bend 7x11/16SS Isos @ 6" prekink 5"x5/16 FBBC Hex Isos @ 30deg prekink Tugs #6x8 index middle RH #6x3 + 3 forced Negs Ring, pinky RH #5x8 index middle LH #5x4 + 3 forced Negs Ring, pinky LH 6# sledge hammer curls 9x 26" RH 8x 25" LH Plate wrist curls 2x 10 2 10s RH 2x8 2 10s LH Extensors 2x50 each hand Broccoli band same width as red band but half the diameter. I prolly forgot some stuff but I think that is the bulk of the workout. - Aaron Quote Link to comment Share on other sites More sharing options...
Wes Posted August 6, 2007 Share Posted August 6, 2007 Pheeew, hella volume! Quote Link to comment Share on other sites More sharing options...
acorn Posted August 6, 2007 Author Share Posted August 6, 2007 Your not kidding Wes! it was a few hours. Also forgot about the Chest crushes. I did 25xBBE, and 10xBBPRo after the bending and isos. - Aaron Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted August 6, 2007 Share Posted August 6, 2007 DIdn't you just say you're worried with overtraining!? Quote Link to comment Share on other sites More sharing options...
acorn Posted August 6, 2007 Author Share Posted August 6, 2007 DIdn't you just say you're worried with overtraining!? Absolutely. I decided to hit most all of the things I wanted to work on in a workout to see how everything played together. As a result I will be splitting the stuff up to different days and see if it is still too much, adjusting from there. - Aaron Quote Link to comment Share on other sites More sharing options...
bencrush Posted August 6, 2007 Share Posted August 6, 2007 Great training Aaron! Looking forward to seeing what comes of it. Quote Link to comment Share on other sites More sharing options...
vikingsrule92 Posted August 6, 2007 Share Posted August 6, 2007 Great Workout Aaron!!! Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted August 6, 2007 Share Posted August 6, 2007 No wonder you are worried about overtraining - i think i'd be if i did even a quarter of that volume. Everything looks very strong. Good luck with your training for the BBB. Sam Quote Link to comment Share on other sites More sharing options...
jad Posted August 6, 2007 Share Posted August 6, 2007 this boy's fired up! Quote Link to comment Share on other sites More sharing options...
acorn Posted August 8, 2007 Author Share Posted August 8, 2007 Thanks for the support guys! Today was pinch day. TTk work was each hand. TTK 5x10# BH, 3x10# 50# Blob RH Full pull, LH Neg TTK 3x10# 50# Blob RH half pull then Neg, LH Neg TTK 3x10# 50# Blob RH full pull, LH Neg TTK 3x10# 50# Blob RH half pull, LH Neg "" RH half pull, LH Neg 2 5/8 wood pinch block 1H with loading pin unless otherwise noted 2x55# BH 2x65# RH 1.5x65# LH TTK 3x12.5# RH, 2x12.5# LH 1x76# RH 75# Neg LH 1x81# RH 71# Neg LH TTK 3x12.5# RH, 3x11# LH 3x65# RH 2x60# LH 3x65# RH 3x55# LH Rolling Thunder 2x125# BH, 2x145# RH, 0x145# LH, 1x160# RH, 0x173# RH TTK 3x11# BH 3x65# RH 3x55# LH 5sec x 30# ring and pinky hold BH 5sec x 40# index finger hold BH 5sec x 40# middle finger hold BH Blob Neg RH, LH 6sec x 30# ring and pinky hold BH 6sec x 40# index finger hold BH 6sec x 40# middle finger hold BH 2x large Pony clamp negs each thumb 15 minute rest 50# blob full pull RH, Neg LH 2x 50# Blob + 1.25# Neg RH, Neg LH 5sec x 40# ring and pinky hold BH fingertip plate rim finger curls 5x 25# each hand. thumbs feel pretty good now. - Aaron Quote Link to comment Share on other sites More sharing options...
vikingsrule92 Posted August 8, 2007 Share Posted August 8, 2007 WOW!!!!! That's a lot of pinching. How do you handle THAT much work? Damn Aaron good workout man. Quote Link to comment Share on other sites More sharing options...
acorn Posted August 8, 2007 Author Share Posted August 8, 2007 (edited) WOW!!!!! That's a lot of pinching. How do you handle THAT much work? Damn Aaron good workout man. Thanks, it felt like alot. It remains to be seen if I can handle that much work. I'm trying to do some loading right now. my hands feel ok now, I guess I will see how they feel tomorrow. I did a couple more Blob Negs not long ago. just couldnt resist walking by it. Also uploaded my 3.5 close to my gallery. - Aaron Edited August 8, 2007 by acorn Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted August 8, 2007 Share Posted August 8, 2007 Great stuff!! Adding weight to the blob, oh my!! Quote Link to comment Share on other sites More sharing options...
unkoMAN Posted August 8, 2007 Share Posted August 8, 2007 how long do your workouts usually last? keep up the hardcoreness mane!! Preston Quote Link to comment Share on other sites More sharing options...
acorn Posted August 8, 2007 Author Share Posted August 8, 2007 how long do your workouts usually last? keep up the hardcoreness mane!!Preston Thx Preston and Lifesnotfair! It varies, I have a plan what I want to work on each day and a ballpark number of sets and reps but I go by the instinctive training method as far as how many I actually do. Usually the workouts last from 1-3hrs. I think last nights was about 1.5hrs. - Aaron Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted August 8, 2007 Share Posted August 8, 2007 Beast session. Your blob lifting is strong. Quote Link to comment Share on other sites More sharing options...
acorn Posted August 8, 2007 Author Share Posted August 8, 2007 Beast session. Your blob lifting is strong. Thanks Sam, I'm working on it. I hope to get my pinch up some and get more consistent with it RH and finally pull it with my gimpy LH. Pulling the 2 45s is high on my list of goals right now too. - Aaron Quote Link to comment Share on other sites More sharing options...
acorn Posted August 9, 2007 Author Share Posted August 9, 2007 Grippers and wrist work tonight 8/8/07. Singles unless otherwise noted. Grippers Warmup #Tx2, #1x2, #2x2, Easy#3 RH LH Easy#3 close miss Filed HG300 Neg #2 OC Med #3 Neg #2 OC Med #3 Neg #2 OC Med #3 Neg #2 OC Filed HG300 Neg #2 OC RH Filed #3 Flush BBE close miss assisted closed Filed #3 OC MM4 Neg Filed #3 OC #4 Neg Filed #3 OC #4 Neg Filed #3 OC Flush BBSE Neg Filed HG300 OC Reverse Pegulator WC 17x5#, 15x5# Pegulator WC 15x10#, 15x10# Tugs Index + Middle #5x10 RH, x8 LH Ring + pinky #5x3 RH, x2 LH Block front levers 15x25# Block rear levers 15x35# Isos @ 4", 7.5" also bent a shiny bastard. extension bands red band 3x50reps Hands and forearms feel sufficiently torched. - Aaron Quote Link to comment Share on other sites More sharing options...
acorn Posted August 13, 2007 Author Share Posted August 13, 2007 I missed posting these earlier because I was out of town over the weekend. I got off my plan a little but the additional rest was very welcome. 8-11-07 Grippers Warmup #Tx3, #2x2, Easy #3x1 RH Filed #3 BBE assisted close turned Neg Filed #3 OC MM4 Neg Filed #3 OC #4 Neg Filed #3 OC MM4 Neg Filed HG300 OC Flush SE Neg Filed HG300 OC Flush SE Neg Filed HG300 OC MM4 Neg Easy #3 OC LH Filed HG300 Med #3 Neg #2 OC Med #3 Neg #2 OC Med #3 Neg #2 OC Filed HG300 Neg #2 OC Filed HG300 Neg #2 OC Filed HG300 Neg #2 OC started missing full close but still held 7 sec Filed HG300 Neg #2 OC "" 8-12-07 Late PM Pinch (2 5/8 wood pinch block unless otherwise stated) TTK 5x10# warmup BH Blob Neg BH TTK 5x12.5 RH, 3x11 LH Ring + Pinky pinch 40#x 5sec RH, 3 sec LH 2x Blob half pull RH, Neg LH TTK 5x13.5# RH, 3x11# LH 65#x 5sec RH 65# Neg LH 65#x2 RH Blob full pull RH, Neg LH TTK 3x13.5# RH, small Pony Negx2 LH 75# RH 65# LH Blob + 1/4# Half pull RH, Neg LH TTK 3x13.5# RH, Pony Negx2 LH Blob + 1/4# Half pull turned Neg RH, Neg LH 81# RH Blob RH neg, LH Neg 83.5# 3/4 pull RH PR 42.5 Ring + Pinky 5sec RH, 2sec LH 42.5 Ring + Pinky 5sec RH, 40# 3sec LH 42.5 Ring + Pinky 5sec RH, 40# 4sec LH Farmers walk with 2 5/8 pinch block and loading pin LH 55#x100feet 15 drops RH 65#x100feet 5 drops 8-13-07 early AM DO 2" Axle DL (MMmmm DL for breakfast) 2x155# 2x195# 2x245# 2x325# (PR old record was 1x315) 8x3x265# fast pulls I will try to finish mornings session this evening, ran out of time. - Aaron Quote Link to comment Share on other sites More sharing options...
climber511 Posted August 13, 2007 Share Posted August 13, 2007 I missed posting these earlier because I was out of town over the weekend. I got off my plan a little but the additional rest was very welcome.8-11-07 Grippers Warmup #Tx3, #2x2, Easy #3x1 RH Filed #3 BBE assisted close turned Neg Filed #3 OC MM4 Neg Filed #3 OC #4 Neg Filed #3 OC MM4 Neg Filed HG300 OC Flush SE Neg Filed HG300 OC Flush SE Neg Filed HG300 OC MM4 Neg Easy #3 OC LH Filed HG300 Med #3 Neg #2 OC Med #3 Neg #2 OC Med #3 Neg #2 OC Filed HG300 Neg #2 OC Filed HG300 Neg #2 OC Filed HG300 Neg #2 OC started missing full close but still held 7 sec Filed HG300 Neg #2 OC "" 8-12-07 Late PM Pinch (2 5/8 wood pinch block unless otherwise stated) TTK 5x10# warmup BH Blob Neg BH TTK 5x12.5 RH, 3x11 LH Ring + Pinky pinch 40#x 5sec RH, 3 sec LH 2x Blob half pull RH, Neg LH TTK 5x13.5# RH, 3x11# LH 65#x 5sec RH 65# Neg LH 65#x2 RH Blob full pull RH, Neg LH TTK 3x13.5# RH, small Pony Negx2 LH 75# RH 65# LH Blob + 1/4# Half pull RH, Neg LH TTK 3x13.5# RH, Pony Negx2 LH Blob + 1/4# Half pull turned Neg RH, Neg LH 81# RH Blob RH neg, LH Neg 83.5# 3/4 pull RH PR 42.5 Ring + Pinky 5sec RH, 2sec LH 42.5 Ring + Pinky 5sec RH, 40# 3sec LH 42.5 Ring + Pinky 5sec RH, 40# 4sec LH Farmers walk with 2 5/8 pinch block and loading pin LH 55#x100feet 15 drops RH 65#x100feet 5 drops 8-13-07 early AM DO 2" Axle DL (MMmmm DL for breakfast) 2x155# 2x195# 2x245# 2x325# (PR old record was 1x315) 8x3x265# fast pulls I will try to finish mornings session this evening, ran out of time. - Aaron Volume slut Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted August 13, 2007 Share Posted August 13, 2007 (edited) Very nice pinching and 2'' bar DLs. Edited August 13, 2007 by CoC#3 Quote Link to comment Share on other sites More sharing options...
acorn Posted August 13, 2007 Author Share Posted August 13, 2007 Very nice pinching and 2'' bar DLs. Thanks Sam. It was a good PR in the DL, especially at 6am. - Aaron Quote Link to comment Share on other sites More sharing options...
JoeGrip Posted August 13, 2007 Share Posted August 13, 2007 Awesome stuff here Aaron, please keep posting the workouts as thoroughly as you have been. Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted August 13, 2007 Share Posted August 13, 2007 Funny, my best ever DO DLs on a 2'' bar were done first thing in the morning aswell. Quote Link to comment Share on other sites More sharing options...
acorn Posted August 14, 2007 Author Share Posted August 14, 2007 8-13-07 PM session BW 244.5 with shoes and workout clothes Stiff Leg DL 8x135# 2x8x155# Barbell bent over rows 2x8x135 Chinups Deadhang 8xBW 6xBW Bending 3x60d 4x 7.5x5/16 12L14 CRS 1x 7.5x5/16 Hex 12L14 CRS 2x60d reverse 6.5x11/32 CRS PR for this stock 1H pushups 2x each hand Med Ball Ab rollups (ab superset) 20x Twists w/ 20# weight (ab superset) a bunch Med ball Crunches (ab superset) 25x - Aaron Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.