geofiz Posted December 13, 2010 Share Posted December 13, 2010 Starting a log here for accountability. Had a rough armwrestling season this last year and really need to increase strength and strength to weight ratio. Plan on following Jim Wendler's 5 3 1 program to get core lifts up(Bench, Squat, Deadlift), will spend 3 days a week on core lifts, 2 days a week working grip, and one day pulling with some overlap on days. As for grip goals, would like to close COC #2 before the summer (I'm close, but have never quite gotten it.) Current Bench Max (220) Workout 12/12/2010 Bench 5 x 130 5 x 150 5 x 170 Assistance 3 x 10 Dips 5 x 2 Pullups Quote Link to comment Share on other sites More sharing options...
geofiz Posted December 14, 2010 Author Share Posted December 14, 2010 12/13/2010 GPP Day (Typically every Monday I'll run sprints or do a kb class) 50 Sit ups 6 minute KB snatch with 16kg bell Circuits 20s, 30s, 40s, 30s, 20s w/16kg Figure 8's Clean and Jerks Goblet Squats Darcy swings Burpees Also, on a low carb diet and down 6 lb in the last two weeks. 9 lb to go. Quote Link to comment Share on other sites More sharing options...
geofiz Posted December 15, 2010 Author Share Posted December 15, 2010 12/14/2010 Deadlift day Weights seemed extremely light for deadlift, but were as called for in the program. I've lost a bunch of strength in the grippers over the last 9 months. Evidently armwrestling workouts, don't correlate well with gripper strength. Had to assist on all the left hand #1.5 squeezes and the last 4 right hand. Previously, I was able to squeeze the 1.5 for 6 reps. Regardless, it's a starting point and gives me a goal to get the #2 with both hands before summer. Warm up DL 135 x 3 165 x 2 225 x 1 150 x 5 170 x 5 190 x 5 Assistance Shrugs 135lb for 2 sets 25 slow reps` Stiff Leg DL 135 2 sets 15 slow reps Gripper (I always use the same volume and gripper with each hand) Trainer 1 x 5 #1 1 x 5 #1.5 10 sets of singles Quote Link to comment Share on other sites More sharing options...
geofiz Posted December 17, 2010 Author Share Posted December 17, 2010 (edited) 12/15/2010 Day off 12/16/2010 Rows One-arm barbell rows using the end of an Olympic bar to work grip. This works pretty well for me since I don't have enough weight for DB rows and straight barbell rows hammers my lower back. Both LH and RH 2 x 65 2 x 85 2 x 100 1 x 110 5 x 65 5 x 75 5 x 80 Assistance 2 x 15 x 35lb DB shoulder presses 2 x 15 Pushups using gymnastic rings 2 x 15 x 65lb Barbell Curls Superset Standing finger curls 20 x 95lb Behind back wrist curls 20 x 95lb Wrist rotations 20 x 25lb Hercules bar 20 x 25lb Sledgehammer 8lb front and rear levers TTK 30 reps each hand with 25lb Edited December 17, 2010 by geofiz Quote Link to comment Share on other sites More sharing options...
geofiz Posted December 20, 2010 Author Share Posted December 20, 2010 12/17/2010 Rest Day Off 12/18/2010 Planned Armwrestling day. Practice canceled for the next 2 weeks due to the holidays. On a positive note, did spend an hour running up a small hill sledding with my son- so I didn't feel too much like a slug. 12/19/2010 Squat day First time squatting in almost a year and needed to get a 1 rep max. WU 135 x 8 reps 185 x 3 225 x 2 Max 250 x 5 Might have been able to hit a few more, but legs were tightening up. Approximate max is therefore around 285-290. No belt- as deep as I can go with my long legs. Assistance work Good mornings 2x15x95 Could have went much heavier, but it just felt awkward. Quote Link to comment Share on other sites More sharing options...
geofiz Posted December 22, 2010 Author Share Posted December 22, 2010 12/20/2010 off 12/21/2010 Bench Day WU 1x10x95 Bench (felt extremely light but as Rx) 140 x 3 160 x 3 180 x 3 Assistance 4 sets 10 reps Dips 8 sets 2 reps Pullups Superset Standing finger curls 25 x 95lb Behind back wrist curls 25 x 95lb Wrist rotations 25 x 25lb Hercules bar 25 x 25lb Sledgehammer 8lb front and rear levers TTK 30 reps each hand with 20lb Quote Link to comment Share on other sites More sharing options...
geofiz Posted December 24, 2010 Author Share Posted December 24, 2010 12/22/2010 off 12/23/2010 DL day Not much time today. Focused on main sets (did what I had to do) and was done in 10 minutes. WU 135 x 8 Main set 160 x 3 180 x 3 205 x 3 Assistance 50 situps Quote Link to comment Share on other sites More sharing options...
geofiz Posted January 3, 2011 Author Share Posted January 3, 2011 (edited) Was gone for most of the holidays and haven't posted, but completed almost all of my workouts. Like every year at this time, eating wasn't the best, but wasn't awful either. I'm not sure of the days each workout happened, but here is an overview. Bench Day WU 135 x 8 Work Sets (felt really easy) 150 x 5 170 x 3 190 x 1 Assistance 4 sets 10 dips 6 sets 3 pullups 6 sets 2 pullups Squat Day WU 135 x 8 Work Sets (again felt really easy) 160 x 3 180 x 3 205 x 3 Assistance 3 sets 10 reps 135lb Good Mornings (awkward) Row Day 70 x 3 80 x 3 90 x 3 Assistance 40 reps with 35lb DB shoulder press 40 ring pushups 40 Barbell curls with 65lb Deadlift day WU 135 x 8 Work Sets 170 x 5 195 x 3 215 x 1 Assistance 135lb Stiff leg DL 40 reps 135lb shrugs 70 reps Gripwork 20 reps each hand #1 Gripper Edited January 3, 2011 by geofiz Quote Link to comment Share on other sites More sharing options...
geofiz Posted January 4, 2011 Author Share Posted January 4, 2011 1/3/2010 Row Day All rows are basically 1 arm T-bar's grabbing the fat portion of an Olympic bar. Puts a decent amount of pressure on my fingers this way, since I don't have enough dumbbell weight. Each hand WU 45 x 8 Rows 5 x 75 3 x 85 1 x 95 50 two arm shoulder presses with 35lb DB 50 ring pushups 50 barbell curls with 65 lb Superset Standing finger curls 30 x 95lb Behind back wrist curls 30 x 95lb Wrist rotations 30 x 25lb Hercules bar 30 x 25lb Sledgehammer 8lb front and rear levers TTK 30 reps each hand with 20lb Quote Link to comment Share on other sites More sharing options...
bencrush Posted January 5, 2011 Share Posted January 5, 2011 Some good solid work Shawn! Good luck on your goals man. Quote Link to comment Share on other sites More sharing options...
geofiz Posted January 5, 2011 Author Share Posted January 5, 2011 Thanks! Just plugging along with slow but steady progress. Quote Link to comment Share on other sites More sharing options...
geofiz Posted January 6, 2011 Author Share Posted January 6, 2011 Cross training day 1/6/2011 5 minute warmup 5 minutes clean and jerks (2 1/2 minutes each side) with 16kg KB 2 minutes of figure 8 curls with 32kg KB (good armwrestling exercise) 1 minute plank 1 minute wall sit 5 minutes of snatches (2 1/2 minutes each side) with 16kg KB 1 minute burpees 1 minute plank 1 minute wall sit 5 minutes of snatches (2 1/2 minutes each side) with 16kg KB 1 minute burpees 1 minute plank 1 minute walls sit Not a difficult workout, although 15 minutes of snatches and presses (even with a light weight)starts to test your technique and endurance. I always feel it in my shoulder/traps at the end. Quote Link to comment Share on other sites More sharing options...
Forever Posted January 7, 2011 Share Posted January 7, 2011 1/3/2010 Row Day All rows are basically 1 arm T-bar's grabbing the fat portion of an Olympic bar. Puts a decent amount of pressure on my fingers this way, since I don't have enough dumbbell weight. Each hand WU 45 x 8 Rows 5 x 75 3 x 85 1 x 95 50 two arm shoulder presses with 35lb DB 50 ring pushups 50 barbell curls with 65 lb Superset Standing finger curls 30 x 95lb Behind back wrist curls 30 x 95lb Wrist rotations 30 x 25lb Hercules bar 30 x 25lb Sledgehammer 8lb front and rear levers TTK 30 reps each hand with 20lb Nice all around grip workout, you'll have that #2 yet Quote Link to comment Share on other sites More sharing options...
geofiz Posted January 7, 2011 Author Share Posted January 7, 2011 (edited) Thanks for the encouragement Big T! After seeing how many people can do a #3 on the boards here, the #2 definitely feels achievable before summer. 1/6/2011 Squat Day WU 135 x 8 Squat 185 x 5 205 x 3 240 x 1 Good mornings 50 reps with 115lb Gripper (each hand) Trainer 5 reps #1 20 reps Energy levels were really low today. Grip felt weak, squats felt weak, and good mornings felt really uncomfortable. Likely, due to eating low carbs all week. Carb up day Tomorrow and Saturday (armwrestling day). Hopefully energy levels will return. Edited January 7, 2011 by geofiz Quote Link to comment Share on other sites More sharing options...
geofiz Posted January 10, 2011 Author Share Posted January 10, 2011 1/8/2011 Armwrestling Had a good practice until the very end. Managed to get one of the guys who is about the same strength as myself about 3 inches from the pad and my tendon "popped". Stopped immediately and was fine, but inside my elbow was sore as hell the next day. Reminded me of when I first started pulling a couple of years ago. Luckily, it's a deload week from lifting. 1/9/2011 Bench Press Weights according to the plan are unbelievably light for the deload (which is fine today). 5 x 95 5 x 120 5 x 135 2 x 10 Dips No pullups due to elbow injury. After some advice and encouragement from Jad and Bencrush, i'm planning on starting to bend after the deload week. For now I'm just planning on bending once a week and taking it slow and easy. Quote Link to comment Share on other sites More sharing options...
geofiz Posted January 12, 2011 Author Share Posted January 12, 2011 (edited) 1/11/2011 Deadlift Deload Tendon in elbow is healing, but still sore. This deload week, is definitely a good thing. No warmup since the work sets are so light. DL 95 x 5 115 x 5 135 x 5 Did my workout in about 3 minutes and was worried about reinjuring elbow, so I didn't do my typical wrist, gripper, forearm routine. I did, however, try pinching for the first time ever. My hands aren't very big, but i stacked 4 10's smooth side out, held it for about a minute right handed without any problems. Maybe try 5 10's or 2 25's/35's next week. Hopefully, arm will be 100% and i'll be able to move some weight again. Edited January 12, 2011 by geofiz Quote Link to comment Share on other sites More sharing options...
geofiz Posted January 14, 2011 Author Share Posted January 14, 2011 1/13/2011 Last Deload workout- elbow has healed up pretty well. No armwrestling this week due to injury. Sunday start Cycle 2 Wendler 5 3 1. 1A Rows 5 x 40 5 x 50 5 x 60 Superset Standing finger curls 30 x 95lb Behind back wrist curls 30 x 95lb Wrist rotations 30 x 25lb Hercules bar 30 x 25lb Sledgehammer 8lb front and rear levers TTK 30 reps each hand with 20lb Quote Link to comment Share on other sites More sharing options...
geofiz Posted January 18, 2011 Author Share Posted January 18, 2011 1/16/2011 Bench Day WU 95 x 5 Work sets 135 x 5 155 x 5 175 x 5 Weights felt pretty light. 30 Dips 15 Pullups 1/17/2011 Deadlift Day WU 135 x 5 Work sets 5 x 155 5 x 180 5 x 200 30 minutes aerobic work. Quote Link to comment Share on other sites More sharing options...
geofiz Posted January 19, 2011 Author Share Posted January 19, 2011 1/18/2011 Cross training day Workout was short and pretty easy today - but swings were brutal. That 100lb kettlebell is rough. Circuits 30s - 1 min with rest dropping by 10 sec after each round 5 min warmup 4 rounds Plank rows each arm with 24 kg kettlebell Goblet Squats with 24 kg kettlebell Mountain Climbers Jumping Jacks Burpees High Pulls with 24 kg kettlebell Jumping Jacks Finisher 40 2H Swings with 100lb Kettlebell Quote Link to comment Share on other sites More sharing options...
Bigdeze Posted January 19, 2011 Share Posted January 19, 2011 Are you doing as many reps as you can on your last work set or stopping at 5/3/1 depending on the phase you're on? You should be doing as many reps as possible on the last work set (still leaving 1 in the tank). Good luck, I like 5/3/1. Quote Link to comment Share on other sites More sharing options...
geofiz Posted January 20, 2011 Author Share Posted January 20, 2011 BigDeze: Went back and reread the 5/3/1 program and not sure how I missed that. Yes, I've been stopping, and no I haven't been pushing the last workset as prescribed. I'll start pushing it on the 555 and 333 phases. Since I don't have a spotter for bench, unless i'm sure i can nail more reps, I'll probably hold off pushing the final phase (would rather not get caught under the bar:) Off day last night, plus worked a 16 hour day. Will push things tonight. Quote Link to comment Share on other sites More sharing options...
geofiz Posted January 21, 2011 Author Share Posted January 21, 2011 Row Day All rows are basically 1 arm T-bar's grabbing the fat portion of an Olympic bar. Puts a decent amount of pressure on my fingers this way, since I don't have enough dumbbell weight. Each hand WU 45 x 8 Rows 5 x 70 5 x 80 10 x 90 Left hand slipped on last rep 30 two arm shoulder presses with 35lb DB 30 ring pushups 30 barbell curls with 70 lb Tried bending for the first time. Bought some 3/16 at home depot and cut it into 7" and 6.5" pieces. Just used a rag to protect my hands and reverse bent 4 7" and 2 6.5" pieces. Also did one barehanded (much different lol). Will work on technique for the next 2 weeks and then move onto some harder pieces. Quote Link to comment Share on other sites More sharing options...
geofiz Posted January 24, 2011 Author Share Posted January 24, 2011 Saturday 1/22/2011 Armwrestling day Pulled with Dan Kekstadt and had a short but pretty good practice. Left arm still hurts any time I apply a decent amount of side pressure. Will take it easy AW (left handed) over the next couple of weeks. Monday 1/23/2011 Squat Day WU 135 x 5 Work Sets 170 x 5 200 x 5 225 x 9 No supplemental work Quote Link to comment Share on other sites More sharing options...
geofiz Posted January 27, 2011 Author Share Posted January 27, 2011 (edited) Wednesday Bench Day WU 135 x 5 Work sets 145 x 3 165 x 3 185 x 5 40 Dips 16 Pullups Bending Reverse Grip 7" 3/16 CRS x 2 6.5" 3/16 CRS x 1 7" 1/4 HRS Couldn't budge it 6" Timber tie Couldn't budge it Will buy leather wraps today. It should help a bit. Superset Standing Finger Curls 20 reps with 135lb Behind back Wrist Curls 20 reps with 135lb Wrist rotations (for toprolling) 25lb attached to rope 30 reps Reverse wrist curls with Hercules bar 25lb 30 reps TTK with 1 hand 15 lb 20 reps Sledgehammer 8lb 20 wrist curls Finished grabbing fat end of Olympic bar with 45lb(on 1 side) 2 sets 10 reps each hand wrist curls Edited January 27, 2011 by geofiz Quote Link to comment Share on other sites More sharing options...
geofiz Posted January 28, 2011 Author Share Posted January 28, 2011 Thursday Cross Training Day 5 min WU 100 squats with 16kg KB Circuit 6 rounds (30s per exercise, 1m rest between rounds) Clean and Jerk 16kg Lunges 16kg Rows with 28kg kettlebell (at least 10 in 30s) Circuit 5 rounds (30s per exercise, 1m rest between rounds) Vups Alt leg situps Finisher 100 swings with 28kg KB Quote Link to comment Share on other sites More sharing options...
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