Sher Posted April 3, 2009 Author Share Posted April 3, 2009 This was my most consistently successful week in a long time! I felt better/stronger overall coming in to each workout, and I used Results on both heavy days (mon & thurs). Recovery also seemed faster: Thurs Deadlift bar x 10 x 1 135 x 5 x 1 165 x 5 x 1 175 x 5 x 1 190 x 5 x 1 SLDLs 125 x 10 x 1 140 x 10 x 1 150 x 10 x 1 Standing Abs 40 x 12 x 3 Wrist Roller Work: 10 x 2 up/down 20 x 2 up/down 30 x 2 up/down ----First time to use 30#! [A little sloppy finishing out though.] Fingertips sure will get toughened up at this rate! Gripper Work: Worked with CoC T then S when I was not getting much on the T. Not much grip left after DL and wrist work but stayed with it. Still trying to find the best set position and be consistent with it. Ryan's program adjustments are looking good - can't wait until next week! Quote Link to comment Share on other sites More sharing options...
Sher Posted April 4, 2009 Author Share Posted April 4, 2009 Fri 4/3 GPP Day 4 rotations: Lunges w/ twist and overhead extension using medicine ball Side Lunges w/ twist Abs using medicine ball to support UB - pull in LB on gliders Abs using hands on gliders - pull back to LB Axle Grip Work Tried thick bar today - loved it! Grip was less than 100% due to thurs workout, but I still managed to do multiple single holds of 135# and 160#. Quote Link to comment Share on other sites More sharing options...
Sher Posted April 7, 2009 Author Share Posted April 7, 2009 (edited) Mon 4/6 2nd week on program. Took Results for workout: Bench bar x 20 x 1 95 x 3 x 1 130 x 3 x 1 135 x 3 x 1 ---Smoked all reps! bar x 10 x 3 Upright Rows 40 x 10 x 1 60 x 10 x 1 80 x 10 x 1 Barbell Rows 40 x 10 x 1 60 x 10 x 1 80 x 10 x 1 Grippers: CRUSHED CoC Trainer with RH FIRST TIME CLOSE with LH Edited April 7, 2009 by xengym Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted April 7, 2009 Share Posted April 7, 2009 A first time close always feels great. Keep it up and you'll get stronger pretty fast Quote Link to comment Share on other sites More sharing options...
Sher Posted April 7, 2009 Author Share Posted April 7, 2009 A first time close always feels great. Keep it up and you'll get stronger pretty fast Thanks for the support, Ben. I couldn't stop grinning for a while afterward. Quote Link to comment Share on other sites More sharing options...
Magnus Posted April 7, 2009 Share Posted April 7, 2009 A first time close always feels great. Keep it up and you'll get stronger pretty fast Thanks for the support, Ben. I couldn't stop grinning for a while afterward. Yep Quote Link to comment Share on other sites More sharing options...
Sher Posted April 8, 2009 Author Share Posted April 8, 2009 A first time close always feels great. Keep it up and you'll get stronger pretty fast Thanks for the support, Ben. I couldn't stop grinning for a while afterward. Yep Hi, Frank! Happy Birthday btw. Now, to go after the #1 and get away from the 'alphabet' grippers... Quote Link to comment Share on other sites More sharing options...
Sher Posted April 9, 2009 Author Share Posted April 9, 2009 Tues 4/7 GPP Day - Rotation 1 (for time x 3) Squats/clean w/ KBs Bosu squats w/ KB OH press Walking lunges w/ KB OH press Pushups/rows on KBs Rotation 2 Medicine ball up/downs (2 ups/10 mountain climbers/2pushups x 5) Box reverse lunges w/ twist and step up w/ OH press x 20 Thurs 4/9 DLs 135 x 6 185 x 3 200 x 3 210 x 3 225 x 3 SLDLs 135 x 10 145 x 10 155 x 10 Standing Abs 40 x 20 x 3 Quote Link to comment Share on other sites More sharing options...
Sher Posted April 11, 2009 Author Share Posted April 11, 2009 Fri GPP work - KB snatches/cleans/swingthroughs. No grip work today - comp is tomorrow! Quote Link to comment Share on other sites More sharing options...
Sher Posted April 14, 2009 Author Share Posted April 14, 2009 (edited) Sat, 4/11 Competed in the Show of Hands grip competition in Fort Worth. A great group of guys; I had a blast! There were three things I wanted to accomplish: close the CoC Trainer, lift at least 135# on the axle, and earn points in all the events. The Trainer closed easily, my best lift was 160# (missed a 180# attempt) on the axle, and I managed a 6# hammer for the rear lever event. I just wasn't quite able to clear the floor with the 2-100# plates for points in the final event, but I was still happy with my performance. Mon 4/13 Bench bar x 10 x 2 95 x 5 125 x 5 135 x 3 145 x 1 Upright Rows 40 x 10 60 x 10 80 x 10 Bent-over Barbell Rows 40 x 10 60 x 10 80 x 10 Grip Work Hub and 2HP Had a great workout - bench feels strong. Fired up for some serious grip work! Edited April 14, 2009 by xengym Quote Link to comment Share on other sites More sharing options...
Sher Posted April 16, 2009 Author Share Posted April 16, 2009 Thurs 4/16 Deadlift 135 x 5 185 x 5 210 x 5 225 x 3 235 x 1 new PR!! I'd tripled my old PR of 225 a week ago so we felt it'd be there. I'm very happy despite it being 'not perfect'. Ryan's such a hardazz. SLDL 135 x 10 145 x 10 155 x 10 Standing Abs 40 x 12 x 3 Gripper work BH Another great week for me. Thanks, R. Quote Link to comment Share on other sites More sharing options...
Sher Posted May 4, 2009 Author Share Posted May 4, 2009 The last two weeks have been really busy so here's the catch-up post: Mon 4/20 Bench Deload bar x 20 x 2 65 x 5 80 x 5 100 x 5 105 x 5 Upright Rows 40 x 10 60 x 10 80 x 10 Bent-over Barbell Rows 40 x 10 60 x 10 80 x 10 Grip - Hub work Weds 4/22 GPP Day Box drills w/ ballistic between Sandbag work Grip - V-Bar work Fri 4/24 DL Deload bar x 10 135 x 5 165 x 5 175 x 5 190 x 5 SLDL 135 x 10 145 x 10 155 x 10 Standing Abs 40 x 20 x 3 Mon 4/27 Bench bar x 20 70 x 5 90 x 5 110 x 5 125 x 5 Dumbbell Rows 40 x 4 50 x 4 60 x 4 70 x 4 80 x 4 90 x 4 --first time to see that one! Upright Rows 40 x 6 60 x 6 80 x 6 100 x 6 Grip - Grippers Tues 4/28 TRX basics Medicine ball work Thurs 4/30 DL bar x 10 135 x 5 185 x 5 205 x 5 215 x 5 SLDL 135 x 4 145 x 4 155 x 4 165 x 4 175 x 4 185 x 4 Standing Abs 40 x 12 50 x 12 80 x 12 Grip - Pinch, wrist roller, grippers Feeling 100% and looking for good max attempts coming up. Quote Link to comment Share on other sites More sharing options...
Sher Posted May 5, 2009 Author Share Posted May 5, 2009 Great workout day! Felt really good going in: Bench bar x 20 95 x 3 125 x 3 135 x 3 140 x 3 Dumbbell Rows 40 x 4 50 x 4 60 x 4 70 x 4 80 x 4 90 x 4 Upright Rows 40 x 6 60 x 6 80 x 6 100 x 6 ---last week these were just not pretty but it was the first time seeing it. A little better this time around... Finished at the gym with energy left over! Grip - 2HP, plate pinch, grippers. New PB on the 2HP tonight: +103#. Plate pinch - I'm somewhere between 3-10's (easy) and 2-25's (can't clear floor). Quote Link to comment Share on other sites More sharing options...
The Natural Posted May 5, 2009 Share Posted May 5, 2009 Sherry's grip is taking off. No two ways about it. -Rex Quote Link to comment Share on other sites More sharing options...
Sher Posted May 6, 2009 Author Share Posted May 6, 2009 Sherry's grip is taking off. No two ways about it.-Rex Thanks, Rex. Y'all have really helped me out a lot, I appreciate it. Quote Link to comment Share on other sites More sharing options...
Sher Posted May 9, 2009 Author Share Posted May 9, 2009 Fri 5/8 - Deadlift 135 x 10 185 x 5 215 x 5 --got 3 reps DBOH * 230 x 3 240 x 1 ----PR!! DL is up 15 lbs in 3 months. *Definitely seeing carryover from grip work. SLDL 135 x 4 145 x 4 155 x 4 165 x 4 175 x 4 185 x 4 Standing Abs 40 x 20 50 x 20 60 x 20 Quote Link to comment Share on other sites More sharing options...
Sher Posted May 19, 2009 Author Share Posted May 19, 2009 (edited) Went on a SE Alaskan cruise last week. I think my grip work helped out a bit - main bag weighed 50.4 lbs and the carry-on was 25-lb! I will post all of yesterday's bench retest day later, BUT I made a new PR on bench with 160#!! Very exciting. I struggled through my sticking point (off the chest to about 6") but not too terribly. Ready for the next jump! Edited May 19, 2009 by xengym Quote Link to comment Share on other sites More sharing options...
Sher Posted May 22, 2009 Author Share Posted May 22, 2009 (edited) Mon 5/18 Bench Retest bar x 12 100 x 5 120 x 3 140 x 1 160 x 1 PR!! TRX workout - squats, lunges, presses, rows Thurs 5/21 Deadlift Retest 135 x 5 185 x 3 210 x 2 235 x 1 260 x 0 --missed but got it off the floor about 6"! 245 x 1 PR!! 250 x 0 --got greedy again... GPP work Gripper work Hit two PRs this week! I've been making steady gains lately - hope this year continues along the path. Edited May 22, 2009 by xengym Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted May 22, 2009 Share Posted May 22, 2009 Wowee, Sherry! (Spelling please be right.) You're lifting some big weights all the way around. Congratulations on all these PRs you're toppling over. Think what kind of grip workout you would have had with me as a stowaway in one of those bags. Alaska must be an other-worldly experience. Quote Link to comment Share on other sites More sharing options...
Sher Posted May 23, 2009 Author Share Posted May 23, 2009 Wowee, Sherrie! (Spelling please be right.)You're lifting some big weights all the way around. Congratulations on all these PRs you're toppling over. Think what kind of grip workout you would have had with me as a stowaway in one of those bags. Alaska must be an other-worldly experience. Close enough! Thanks very much for that, Eric - I'm still (to Ryan's eye-rolling frustration, I'm sure hehe) not sure what to think about actually lifting like this. [Probably because I still vividly remember 185# DL being glued to the floor. ] An impossible one??? Alaska was incredible especially for a flatlander Texan like me! The best description I heard was that Alaska is on such a grand scale it's hard to get perspective. It was difficult to stand on the side of a mountain road or on the boat deck, look around, and feel that you had any true sense of scale - pure sensory overload. I can bring the camera next week in case you're interested in seeing a couple of the pics. Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted May 23, 2009 Share Posted May 23, 2009 Yes, please bring your camera. I'd love to see the pictures! Quote Link to comment Share on other sites More sharing options...
Sher Posted May 27, 2009 Author Share Posted May 27, 2009 Monday just wasn't a good day for me - after a couple of attempts at a relatively light weight, I went home and tried again today...it went MUCH better. Just one of those days. [i'm doing this without my log in front of me so hoping I remember all the data correctly] Tues 5/26 Bench bar wu 65 x 5 95 x 5 120 x 5 --got these fast! Best speed yet at this weight. 130 x 5 135 x 5 -- neither of these sets were all that slow either! Rep PR for sure. Barbell Cleans bar x 10 65 x 10 75 x 10 80 x 10 Ryan tweaked my bench technique/form and, first time out, it was a noticeable change . Everything went up a lot easier with the adjustments. Ended the workout early: Texas and summer = thunderstorms. Quote Link to comment Share on other sites More sharing options...
thewicked Posted May 27, 2009 Share Posted May 27, 2009 HUGE PR and just a few tweaks and it was AWESOME! AMAZING! day that bench today ROCKED! Looking forward to big things in the VERY near future! outstanding work! Quote Link to comment Share on other sites More sharing options...
Sher Posted May 27, 2009 Author Share Posted May 27, 2009 HUGE PR and just a few tweaks and it was AWESOME! AMAZING! day that bench today ROCKED! Looking forward to big things in the VERY near future! outstanding work! I just wish I had a trainer who was...ya know...more enthusiastic. J/k of course - I read my own post and thought, that was pretty sedate compared to how I felt! Thanks Ryan! Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted May 27, 2009 Share Posted May 27, 2009 Very nice benchin', Sherrie! Quote Link to comment Share on other sites More sharing options...
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