hamil1km Posted April 18, 2009 Author Share Posted April 18, 2009 Week 2 of Backward training started today Bench 10 sets of 4 @ 260lbs (this was much harder than I remember 10 sets of 3 @ 260lbs last week!) Barbell Rows 10 sets of 4 @ 135lbs Strict form Dips 10 sets of 4 @ bodyweight + 60lbs Chest may be sore tomorrow LOL Quote Link to comment Share on other sites More sharing options...
hamil1km Posted April 21, 2009 Author Share Posted April 21, 2009 Back to the grind Deadlifts Decided to do double overhand grip today 10 sets of 4 at 225lbs (I'm a wimp today) Zerchers 10 sets of 4 at 135lbs (much easier with towel around bar) Tried to 1 arm deadlift with regular olympic bar at my side. Couldnt' quite get 205 but did get 185lbs right after 10 sets of regular deads! Quote Link to comment Share on other sites More sharing options...
hamil1km Posted April 21, 2009 Author Share Posted April 21, 2009 Todays workout OH presses 10sets of 4 at 135lbs (this was truly brutal this week) Pullups 10sets of 4 at bodyweight (shoulders and upper back burning so bad from OH i couldn't add weight to pullups) Reverse Grip Curls 10sets of 4 at 80lbs (used 100lbs for the 10x3 last week but biceps were so burnt from these other exercises I had to drop for strict form, oddly enough around the 6th set I started getting stronger on these ) Before my workout I decided to try to rep 300lbs on bench for max effort. I had no spotter , as usual, did 4 reps and felt pretty good but decided against going for me for my own safety . Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted April 22, 2009 Share Posted April 22, 2009 Very nice workout bruddah. Smart move not pushing the bench with no spotter. Still very nice getting 4 reps with 300. Almost time to by some more plates. Quote Link to comment Share on other sites More sharing options...
hamil1km Posted April 22, 2009 Author Share Posted April 22, 2009 Very nice workout bruddah. Smart move not pushing the bench with no spotter. Still very nice getting 4 reps with 300. Almost time to by some more plates. Once I can rep 300 6 or 7 times it'll be time to invest in another 300lb set I think. I wouldn't mind having another bar anyhow. We'll see! Quote Link to comment Share on other sites More sharing options...
hamil1km Posted April 23, 2009 Author Share Posted April 23, 2009 Today is an off day for lifting so I did some hodge podge grip work Grippers RH HG250 2x10 #2 2x10 HG200 2x15 inverted squeezes HG200 did some overcrush penny holds did 4 sets and best time was 41 seconds LH #2 2x5 HG200 2x15 inverted squeezes HG200 did some overcrush penny holds 4 sets best time was 38 seconds Pinch Work Did 3 good reps of deadlifting 2-25 plates smooth side out with RH. Couldn't get 1 rep with left hand today Did 4 good reps of 2HP with 2-45s smooth side out. NO chalk used on the pinch work Hards are a little worn now Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted April 23, 2009 Share Posted April 23, 2009 Strong work bruddah. Those static holds with the penny seem to work my forarms better than doing high rep work with the HG200 or 250. I guess because you are squeezing as hard as you can the whole time. Doing 60 reps on the 200, I just mindlessly squeeze out reps and don't really have to put max effort in until the last 3 - 4 reps. Quote Link to comment Share on other sites More sharing options...
hamil1km Posted April 23, 2009 Author Share Posted April 23, 2009 Strong work bruddah. Those static holds with the penny seem to work my forarms better than doing high rep work with the HG200 or 250. I guess because you are squeezing as hard as you can the whole time. Doing 60 reps on the 200, I just mindlessly squeeze out reps and don't really have to put max effort in until the last 3 - 4 reps. Yup. Gonna have to resist the urge to crush today. Gonna "try" to take a few days off from the grippers and give em a good go Monday or so Quote Link to comment Share on other sites More sharing options...
hamil1km Posted April 24, 2009 Author Share Posted April 24, 2009 Yesterday was another off day for lifting so I did some various gripper work throughout day Right Hand HG200 Penny hold overcrush 2 sets best time 45 seconds HG200 inverted closes 2x15 #2 1x15, 1x10 2.5 1x6 2 slow negatives with the 2.5 Left Hand HG 200 Penny hold overcrush 2 sets best time 21 seconds HG200 inverted closes 2x15 #2 2x6 Left hand has been unusually sore lately with grippers so i'm not gonna do so much work with it I also decided to have a go at 300lbs on the bench for max reps. I wasn't happy with my 4 attempts on Tuesday and wanted 6 or 7. I got 5 this time. My back and shoulders were still a little fatigued from Tuesdays workout so I think if I had a week of rest I would be at 6 or 7 if I had a spotter . Backward training continued this morning. I decided to start doing my workouts in the morning before work sometimes Squats 10 sets of 4 @ 225lbs Romanians 10 sets of 4 @135lbs Quote Link to comment Share on other sites More sharing options...
hamil1km Posted April 27, 2009 Author Share Posted April 27, 2009 Saturday Bench 10 sets of 5 @260lbs Barbell Rows 10 sets of 5 @135lbs Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted April 27, 2009 Share Posted April 27, 2009 Nice work! Quote Link to comment Share on other sites More sharing options...
hamil1km Posted April 27, 2009 Author Share Posted April 27, 2009 Deads 10 sets of 5 @205lbs Zerchers 10 sets of 5 @135lbs Quote Link to comment Share on other sites More sharing options...
hamil1km Posted April 29, 2009 Author Share Posted April 29, 2009 Bullitt Challenged me to do as many pullups as I could with 245lbs. For me I had to add 35lb plate to my current BW. Bullitt did 9. I did 9 also . Tried my hardest to get that 10th rep but didn't have enough in the tank Quote Link to comment Share on other sites More sharing options...
hamil1km Posted April 29, 2009 Author Share Posted April 29, 2009 Early morning workout OH Presses 5 sets of 5 @ 135lbs 5 sets of 5 @ 125lbs (ran out of gas at 135lbs had to drop down to maintain strict form) Pullups 10 sets of 5 @ BW Reverse Grip Curls 10 sets of 5 @ 80lbs Working out at 5am isn't fun Quote Link to comment Share on other sites More sharing options...
hamil1km Posted April 30, 2009 Author Share Posted April 30, 2009 Started the "Squats n Milk" program today. I'm using deads in place of squats for pure safety reasons. I don't have a squat or power rack at home. Deadlifts 1x 20 at 185lbs (taking anywhere from 3 to 7 deep breaths between every set. This sounded like it wouldn't be that hard to me. Boy was I wrong) Dumbbell pullover 1x20 immediately after deads. Used 15lb bell thats all I have and the purpose of this is simply for more deep breathing and to stretch anyway Bench Press 2x8 @ 255lbs (should of did a little more weight but wasn't sure how taxed I was from deads) Barbell Rows 2x8 @ 135lbs For those of you not familiar with this program it calls to do these core exercises 2 or 3 times a week for 6 weeks and you add 5lbs to the deadlift set every workout. Suppose to pack a ton of muscle on you in short time. You are also suppose to drink a gallon of milk a day. I'm opting to do .5 gallon of skim. We'll see how it works out. There is a longer version that also includes a couple "fluff" exercises as well as some curls. I'm doing this one because I like a 30 minute workout. I was gonna do some gripper work today but I think I'll be waiting til tomorrow now. 1x20 on the dual OH grip deads fried my grip. Not easy to hold the bar that long. Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted April 30, 2009 Share Posted April 30, 2009 Strong work bruddah! Quote Link to comment Share on other sites More sharing options...
hamil1km Posted April 30, 2009 Author Share Posted April 30, 2009 You'll enjoy your workout tonight. Quote Link to comment Share on other sites More sharing options...
hamil1km Posted May 1, 2009 Author Share Posted May 1, 2009 I decided to get some practice with the camera. My hands were a little fried from the 20 rep deads this morning but did around 23 second Penny Hold on the #2 stronghand and about 9 seconds on weakhand. Video makes it look like penny is braced on my hand a little but I assure you it wasn't. heres the vid let me know what ya'll think http://www.youtube.com/watch?v=DYN16K0ITDA Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted May 1, 2009 Share Posted May 1, 2009 Very strong bruddah! Quote Link to comment Share on other sites More sharing options...
hamil1km Posted May 2, 2009 Author Share Posted May 2, 2009 Deads N Milk Deads 1x20 @190lbs Pullovers 1x20 w 10lb dumbbell just to breathe and stretch Dips 2x8 w BW+45lbs Pullups 2x8 BW Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted May 2, 2009 Share Posted May 2, 2009 Strong! I love this workout! Quote Link to comment Share on other sites More sharing options...
hamil1km Posted May 2, 2009 Author Share Posted May 2, 2009 Strong! I love this workout! Such an enjoyable workout Quote Link to comment Share on other sites More sharing options...
hamil1km Posted May 4, 2009 Author Share Posted May 4, 2009 Deads N Milk baby Deads 1x20 @195lbs Pullovers 1x20 @ 15lbs Bench 5 reps @300lbs 8 reps @275lbs Barbell Rows 8 reps @ 135lbs 8 reps @ 135lbs Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted May 4, 2009 Share Posted May 4, 2009 It would be interesting to see how many reps you could get with 300 if you had a spotter and could push it. Nice Work bruddah! Quote Link to comment Share on other sites More sharing options...
hamil1km Posted May 4, 2009 Author Share Posted May 4, 2009 Thanks Yea I think i could push harder with a safety net. Oh well. Someday Quote Link to comment Share on other sites More sharing options...
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