hamil1km Posted July 2, 2009 Author Share Posted July 2, 2009 Bench 135x10 135x10 205x1 225x1 245x1 275x1 295x1 360x1 325x4 Incline Bench 205x6x4sets All pause reps with brief pause at chest and explode up through rep. Ive been focusing on form with pinching shoulder blades hard and using leg drive toward posts. Seems to be coming along some but on the real heavy lifts and 4 rep sets my ass comes off the bench an inch or two . Not that big of a deal but I need to work on it some more and work on bigger back arch to keep but down. Also it's not easy unracking heavy weight when you are focused on squeezing shoulder blades. A spotter would be oh so useful oh well Barbell rows 155x6x4sets Hammer Curls w 45lb non-handled plate in each hand 4 sets of 6 reps per hand Supersetted curls with 60 second sets of jump rope. Quote Link to comment Share on other sites More sharing options...
hamil1km Posted July 3, 2009 Author Share Posted July 3, 2009 Grippers Did a little grip work tonight even though I felt very weak RH 2 missed CCS attempts on my #3 (missed bad by probably 1/4 or a little more) 3 missed MMS attemps on my #3 (couldn't get last 1mm on any of them. Weird) 2 TNS closes on my 2.5 2 10 second overcrushes on my 2.5 3 15 second overcrushes on my stout filed HG250 Not doing any work with left since my elbow has been jacked up Quote Link to comment Share on other sites More sharing options...
hamil1km Posted July 6, 2009 Author Share Posted July 6, 2009 embarrasing work tonight body needs rest bad bench 135x10 135x10 225x2 275x2 315x2 355x2 330x3 couldnt do pause reps on working sets and couldnt get my 4th rep on final set. Just weak feeling because of that I cut a bunch of other stuff out of plan today . Need to recover Pullups bwx10 Hammer curls w 35lb plate in each hand 10 each arm Done Quote Link to comment Share on other sites More sharing options...
hamil1km Posted July 7, 2009 Author Share Posted July 7, 2009 (edited) Did several singles with my #3 tonight RH 3 singles within 5 minutes....Rested for a couple hours then did another 4 singles within 30 minutes and the 6th single I did a 10 second overcrush on Following the last single on the #3 I did 2 TNS reps with my 2.5 Going to hit grippers more in the next two weeks while I take active rest from other training since I have been feeling way overtrained for over a month and ignored it. Edited July 7, 2009 by Hammy Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted July 7, 2009 Share Posted July 7, 2009 Strong gripper workout bro! Quote Link to comment Share on other sites More sharing options...
hamil1km Posted July 7, 2009 Author Share Posted July 7, 2009 Strong gripper workout bro! Thanks. I had to do something worthwhile after my depressing workout earlier last night Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted July 7, 2009 Share Posted July 7, 2009 Strong gripper workout bro! Thanks. I had to do something worthwhile after my depressing workout earlier last night Yea, that was pretty pathetic. just kidding bro. We all have days like that. Quote Link to comment Share on other sites More sharing options...
hamil1km Posted July 10, 2009 Author Share Posted July 10, 2009 Since I can't seem to feel fresh the past month and half decided to scale back workouts for next week and half Bench 10x135lbs 24x225lbs PR Hammer Curls 2 sets of 8 w 35lb plate in each hand Thats is . Gotta rest the body Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted July 10, 2009 Share Posted July 10, 2009 Since I can't seem to feel fresh the past month and half decided to scale back workouts for next week and half Bench 10x135lbs 24x225lbs PR Hammer Curls 2 sets of 8 w 35lb plate in each hand Thats is . Gotta rest the body That's it? That's it? Jeesh bro, seriously strong bench workout. 24 reps is sick! Quote Link to comment Share on other sites More sharing options...
hamil1km Posted July 14, 2009 Author Share Posted July 14, 2009 Light active rest this week Bench 135x10 185x8 185x8 185x8 Seated Military 70x6 70x6 70x6 70x6 Pullups BWx3 BWx3 BWx3 BWx3 Hammer curls with 25lb unhandled plate in each hand 6 reps per hand x 4 sets Just received my RB330n from Chad tonight. Nice gripper. got it to within 1/4 no set and closed it with MMS. Feels pretty close to my avg #3 Quote Link to comment Share on other sites More sharing options...
hamil1km Posted July 21, 2009 Author Share Posted July 21, 2009 Good workout tonight. Back to heavy weight. Bench 135x4 225x2 275x2 315x2 The above sets were all pause explosive reps to warmup 365x1 380x1 PR 385x1 PR 330x2 pause reps (was suppose to do 4 but I was taxed and with no spotter ) Seated Military press- Behind neck 4x6 @ 135lbs Pullups 4x6 @ bw (212lb) Hammer curls with 35lb unhandled plate in each hand 4x6 I decided to superset the military presses with COC #3 MMS closes 1 min between each rep. Only got 6 but they felt good 385 bench actually wasn't too bad. I didn't have energy to try 390 or more without spotter. Shouldn't have did quite as heavy warmup and I prolly could have went a little higher. I'm not complaining tho! Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted July 21, 2009 Share Posted July 21, 2009 Good workout tonight. Back to heavy weight. Bench 135x4 225x2 275x2 315x2 The above sets were all pause explosive reps to warmup 365x1 380x1 PR 385x1 PR 330x2 pause reps (was suppose to do 4 but I was taxed and with no spotter ) Seated Military press- Behind neck 4x6 @ 135lbs Pullups 4x6 @ bw (212lb) Hammer curls with 35lb unhandled plate in each hand 4x6 I decided to superset the military presses with COC #3 MMS closes 1 min between each rep. Only got 6 but they felt good 385 bench actually wasn't too bad. I didn't have energy to try 390 or more without spotter. Shouldn't have did quite as heavy warmup and I prolly could have went a little higher. I'm not complaining tho! Very strong stuff bro! Awesome job on the PRs! Quote Link to comment Share on other sites More sharing options...
hamil1km Posted July 21, 2009 Author Share Posted July 21, 2009 Very strong stuff bro! Awesome job on the PRs! Thanks holmes! Quote Link to comment Share on other sites More sharing options...
hamil1km Posted July 22, 2009 Author Share Posted July 22, 2009 Decided to do some gripper work tonight Tried something new and did a couple sets of fairly light squats (for me) pre grip work. 135lbsx20 205lbsx12 205lbsx12 did 2 singles on my HG300 (156#)that I have never been able to close fully! 2 minutes rest between reps. Almost got third too!!!!!!!! Did 1 single with my off hand on my avg #3. Couldn't quite get the 2nd attempt 1/8" off Then I did some speed work. I really need to work on explosiveness with my reps. Most of my closes are very slow and methodical which I don't think is optimal for the larger gripper attempts. did 12 explosive singles with my 2.5 w/ 15 secs rest between reps then did another 20 w/ my #2 same amount of rep. FInished it off by doing a 20 second overcrush hold on my stout HG250 that is filed down (it's a little weaker than my 2.5) Tendonitis in my left elbow is flaring from all the setting involved Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted July 23, 2009 Share Posted July 23, 2009 Decided to do some gripper work tonightTried something new and did a couple sets of fairly light squats (for me) pre grip work. 135lbsx20 205lbsx12 205lbsx12 did 2 singles on my HG300 (156#)that I have never been able to close fully! 2 minutes rest between reps. Almost got third too!!!!!!!! Did 1 single with my off hand on my avg #3. Couldn't quite get the 2nd attempt 1/8" off Then I did some speed work. I really need to work on explosiveness with my reps. Most of my closes are very slow and methodical which I don't think is optimal for the larger gripper attempts. did 12 explosive singles with my 2.5 w/ 15 secs rest between reps then did another 20 w/ my #2 same amount of rep. FInished it off by doing a 20 second overcrush hold on my stout HG250 that is filed down (it's a little weaker than my 2.5) Tendonitis in my left elbow is flaring from all the setting involved Told ya squats were magic! Quote Link to comment Share on other sites More sharing options...
hamil1km Posted July 23, 2009 Author Share Posted July 23, 2009 Decided to do some gripper work tonightTried something new and did a couple sets of fairly light squats (for me) pre grip work. 135lbsx20 205lbsx12 205lbsx12 did 2 singles on my HG300 (156#)that I have never been able to close fully! 2 minutes rest between reps. Almost got third too!!!!!!!! Did 1 single with my off hand on my avg #3. Couldn't quite get the 2nd attempt 1/8" off Then I did some speed work. I really need to work on explosiveness with my reps. Most of my closes are very slow and methodical which I don't think is optimal for the larger gripper attempts. did 12 explosive singles with my 2.5 w/ 15 secs rest between reps then did another 20 w/ my #2 same amount of rep. FInished it off by doing a 20 second overcrush hold on my stout HG250 that is filed down (it's a little weaker than my 2.5) Tendonitis in my left elbow is flaring from all the setting involved Told ya squats were magic! They are just the berries Quote Link to comment Share on other sites More sharing options...
hamil1km Posted July 24, 2009 Author Share Posted July 24, 2009 Yesterdays workout Bench 135x8 225x1 275x1 315x1 345x1 370x1 335x4 Incline Bench 4x6 @ 205llbs Barbell Rows 4x6 @ 175lbs Hammer Curls 4x6 w/ a 35lb plate in each hand Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted July 24, 2009 Share Posted July 24, 2009 Yesterdays workoutBench 135x8 225x1 275x1 315x1 345x1 370x1 335x4 Incline Bench 4x6 @ 205llbs Barbell Rows 4x6 @ 175lbs Hammer Curls 4x6 w/ a 35lb plate in each hand Strong stuff bro. 400 beckons! Quote Link to comment Share on other sites More sharing options...
hamil1km Posted July 28, 2009 Author Share Posted July 28, 2009 Had a disappointing workout tonight... Here goes Bench 135x8 225x1 315x1 345x1 400x1 missed and had to dump since no spotter ouch 225x20 stopped at 20 cause I didn't think i had enough gas to get PR of 25 Standing OH presses 4x6 @ 135lbs Pullups 4x6 @ bw Hammer curls 4x6 w 35lb plate in each hand Thought I would be able to get 400 1RM tonight after getting 385 last week pretty easy. Wasnt' feeling it tonight. Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted July 28, 2009 Share Posted July 28, 2009 Had a disappointing workout tonight... Here goesBench 135x8 225x1 315x1 345x1 400x1 missed and had to dump since no spotter ouch 225x20 stopped at 20 cause I didn't think i had enough gas to get PR of 25 Standing OH presses 4x6 @ 135lbs Pullups 4x6 @ bw Hammer curls 4x6 w 35lb plate in each hand Thought I would be able to get 400 1RM tonight after getting 385 last week pretty easy. Wasnt' feeling it tonight. Happens bro. We all have those days. Next time. Quote Link to comment Share on other sites More sharing options...
hamil1km Posted July 31, 2009 Author Share Posted July 31, 2009 (edited) Last nights workout I think my partial rep before max actually hurt the 390 try instead of helping . Bench 135x8 225x1 295x1 345x1 435x1 Partial ROM rep 390x1 Miss 300x9 PR Incline Bench 225x6 225x5 225x5 Barbell Rows 4x6 @200lbs Hammer Curls 4x6 w/ 35lb plate in each hand Edited July 31, 2009 by Hammy Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted July 31, 2009 Share Posted July 31, 2009 Last nights workoutI think my partial rep before max actually hurt the 390 try instead of helping . Bench 135x8 225x1 295x1 345x1 435x1 Partial ROM rep 390x1 Miss 300x9 PR Incline Bench 225x6 225x5 225x5 Barbell Rows 4x6 @200lbs Hammer Curls 4x6 w/ 35lb plate in each hand Nice PR! Especially after the singles Quote Link to comment Share on other sites More sharing options...
hamil1km Posted August 4, 2009 Author Share Posted August 4, 2009 Tonights workout Bench 135x8 225x2 295x2 345x1 390x1 PR 350x2 225x15 Standing behind neck OH presses 3x6 @115 Pullups 3x6 @ BW Hammer Curls 3x6 w 35lb plate in each hand Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted August 4, 2009 Share Posted August 4, 2009 Tonights workoutBench 135x8 225x2 295x2 345x1 390x1 PR 350x2 225x15 Standing behind neck OH presses 3x6 @115 Pullups 3x6 @ BW Hammer Curls 3x6 w 35lb plate in each hand Huge! Quote Link to comment Share on other sites More sharing options...
hamil1km Posted August 5, 2009 Author Share Posted August 5, 2009 Did some gripper work tonight.. 3 failed single attempts on my tough HG300. Missed them all by 1-2 mm . 2 BFNs with HG300 2 BFNs with IM 2.5 with long hold overcrushes 2 BFNs with my filed tough HG250 with long hold overcrushes 2 BFNs with my IM 2 with long hold overcrushes I also did 2 BFNs with my filed HG250 with my LH 2 BFNs with my IM 2 with my LH Did a little pinch work with some 35s after the gripper too Got three consecutive singles pinching 2 35s with my RH. Couldnt lock out 1 rep with LH today Quote Link to comment Share on other sites More sharing options...
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