daniel reinard Posted September 30, 2012 Share Posted September 30, 2012 haha thanks. Go caffeine! Make a pipe axle. That's what I use. Costs ~$20. Then ask your gym if you can keep it there. Most places are cool with you leaving equipment there. Quote Link to comment Share on other sites More sharing options...
KRC Posted October 2, 2012 Author Share Posted October 2, 2012 10.1.12 Cycle One, Week One Squat: 5/5/8 @ 230 Fr. Sq. Static Holds: 3x10 sec. @ 230 Back Ext.: 3x8 @ BW Reverse Hyper: 3x8 @ 50 I think the top squat set may have been 9 reps, lost count at 6 but I'll call it 8 anyway. PM 20 Minutes walk. Quote Link to comment Share on other sites More sharing options...
KRC Posted October 3, 2012 Author Share Posted October 3, 2012 10.2.12 - C1W1 AM 15 minutes weighted vest with the dog. +10 lbs PM Bench: 5/5/12 @ 145/165/185, superset with Pull Ups (Blue Band): 5/5/8 Rack Lockouts: 3x8 @ 225 Barbell Row (Underhand): 3x8 @ 115 Wrist Flexed Arm Hang: 3x8/5/2 seconds Hammer Curls: 3x8 w/35s DB OH Press: 3x8 @ 40 DB OH Extension: 3x8 @ 40 Paying more attention to the arms for a while. The rack lockouts are just like a bench, but the bar sits on the pins about 4-5" shy of lockout. Start from a dead stop and lift as explosively. Wrist Flexed Arm Hang is like this except they're done on a neutral bars and they're held with the arms in as tight as possible to the body. They were brutally hard. Gonna work up to 30 seconds at a clip and start adding weight. Quote Link to comment Share on other sites More sharing options...
KRC Posted October 4, 2012 Author Share Posted October 4, 2012 10.3.12 FBBC Hub: 14x3 @ 38.75lbs Formulator Wrist Curls: 3x10 @ 8.75 Formulator Rev. W. Curls: 3x10 @ 3.75 First real workout on the hub. You really have to emphasize the thumb or else your finger tips get smashed with all the hyperextension of the last joint. Hit ~53 first time on the device (actually an IronMind hub) and 57.5 second time on this one. Looking to put 5lbs on that by xmas. Also that last post had a lot of weird mistakes and I left out the 16x5 @ Level 6 on the Vulcan I did. Only doing right hand grip stuff this week to let the left thumb heal. Feels better already but will see how it responds to light hubbing next week. Quote Link to comment Share on other sites More sharing options...
KRC Posted October 5, 2012 Author Share Posted October 5, 2012 10.4.12 - C1W1 Squat: 5/5/5 @ 115/135/155 Deadlifts: 5/5/10 @ 205/230/260 Speed Pulls (w/mini bands): 10x1 @ 130 on the minute Single Leg Press: 3x8 @ 90 Quote Link to comment Share on other sites More sharing options...
KRC Posted October 6, 2012 Author Share Posted October 6, 2012 10.5.12 - C1W1 Press: 5/5/12 @ 85/95/105 DB Bench: 3x8 w/50s Close Grip BP: 3x8 @ 95 Rising Circuit: 1x8 reps each position, each hand @ 25lbs (as seen in this video @ 6:54) Towel Holds: 3x30s each hand @ 25lbs (as seen in this video @ 7:35) TSG Negs: 6x1 @ BBGM (140) TSG OCs: 6x5 seconds @ BBM (108) Was supposed to do 10 each of the grippers but cut it when my pinky started to blister. Kind of a fast reintroduction of grippers after 8 weeks without touching one now that I think about it, lol. Those towel holds are deceptively hard. First set was cake, second was a little tough, third was very hard. Quote Link to comment Share on other sites More sharing options...
KRC Posted October 10, 2012 Author Share Posted October 10, 2012 Back from a mini-vacation with the girlfriend for her birthday. 10.6.12 Hub: 13x3 @ 40 Hammer DL: 5x10 @ top of hand 28" from bottom of handle Hammer to the Face: 10x5 @ 28" Hammer Sup/Pro: 5x10 @ 32" 10.8.12 Vulcan V2: 14x5 @ Level 7 CROM 10.9.12 Hub: 12x3 @ 41.25 Form WC: 3x10 @ 10lbs Form RWC: 3x10 @ 5lbs Radial Deviation w/BJJ Belt: 20/20/20/20 @ 10/7.5/5/2.5lbs w/30s rest btw sets. RD Hold w/Wrist Locked Out: 30s @ 20lbs R/L <-- very hard Quote Link to comment Share on other sites More sharing options...
KRC Posted October 11, 2012 Author Share Posted October 11, 2012 10.10.12 - C1W2 Squat: 3/3/8 @ 245 FS Holds: 3x10s @ 245 BE: 3x10 @ BW RH: 3x10 @ 70 Squats felt really good. Quote Link to comment Share on other sites More sharing options...
KRC Posted October 12, 2012 Author Share Posted October 12, 2012 10.11.12 - C1W2 Bench: 3/3/11 @ 155/175/195, superset with NG Pull Ups: 3/3/3/9 Side Planks: 3x10s Tricep Lockouts: 3x10 @ 225 Barbell Row: 3x10 @ 115 DB OHP: 3x10 w/40s Hammer Curls: 3x10 w/30s DB OH TE: 3x10 @ 50 Left thumb flared up. No idea what's going on with it. Coming up on two weeks off LH grip training. Just didn't expect it to go on this long. Will do some contrast baths this weekend just to get blood movin. Quote Link to comment Share on other sites More sharing options...
daniel reinard Posted October 12, 2012 Share Posted October 12, 2012 Not sure what thumb issue you have but sometimes those things can be stubborn. A few times recently I've experienced knotting up or tight spots that hurt, probably from alot of thumb work. I have to nead the thumb muscles with knuckles from the other hand. This way I can get deep to the sore spots. A few times a day getting deep in there and stretching afterwards. Contrast baths at least once a day was icing on the cake to get them back to normal. Again, not sure what you have but maybe try sticking some knuckles in there and rubbing real deep to find the issue. Quote Link to comment Share on other sites More sharing options...
KRC Posted October 16, 2012 Author Share Posted October 16, 2012 Thanks Daniel. I'll give that a shot. The pain is on teh opposite side of the "meaty" part of the thumb, i.e. the top of the hand. Maybe a tendon or ligament? Either way I'll try that, can't hurt. I just did an install of new handlebars on my bike and I really think it's aggravating the pain, maybe preventing it from healing fully. Gonna tinker around this weekend to see if I can make some adjustments because as crazy as it sounds, I really think that's part of the problem. Quote Link to comment Share on other sites More sharing options...
KRC Posted October 16, 2012 Author Share Posted October 16, 2012 10.15.12 - C1W2 Deadlift: 3/3/7 @ 275 Speed DL w/Bands: 8x1 @ 140 One Legged Leg Press: 3x10 @ 90 Felt slow and weak. Press and grippers tomorrow. Quote Link to comment Share on other sites More sharing options...
KRC Posted October 17, 2012 Author Share Posted October 17, 2012 10.16.12 - C1W2 OHP: 3/3/10 @ 115, superset with NG Chins: 3/3/3/9 DB BP: 3x10 @ 50 JM Press: 3x10 @ 75 <-- tougher than it looks DB Row: 3x10 w/75s Rising Circuit: 2x10 w/25lbs Static Hold: 1x30s R/L w/50lbs Quote Link to comment Share on other sites More sharing options...
KRC Posted October 18, 2012 Author Share Posted October 18, 2012 10.17.12 Hub: 11x3 @ 42.5 Hammer DL w/coin: 4x9 @ 25" w/8lbs Hammer to the face: 10x5 @ 25" w/16lbs Hammer Pro/Sup: 5x10 @ 31.5" w/12lbs Rad. Dev. w/Belt: 2x(4x21) @ 10/7.5/5/2.5 Rad. Dev. Holds: 1x40s Also forgot to mention that yesterday I did: TSG Negs: 6x1 @ BBGM (150) TSG OCs: 6x1 @ BBM (108) All workouts (minus anything pinch related) are also done left handed with slightly weaker grippers, slightly further up on hammer handles, etc. Quote Link to comment Share on other sites More sharing options...
KRC Posted October 18, 2012 Author Share Posted October 18, 2012 Rad Dev hold was w/21.5lbs. Don't know why this board is set to remove the edit function after like 30 seconds... Quote Link to comment Share on other sites More sharing options...
KRC Posted October 19, 2012 Author Share Posted October 19, 2012 10.18.12 - C1W3 Squat: 5/3/8 @ 205/230/255 BE: 3x12 @ BW Rev. Hyp.: 3x12 @ 70 Unsolicited advice guy wouldn't leave me alone all night. Quote Link to comment Share on other sites More sharing options...
KRC Posted October 20, 2012 Author Share Posted October 20, 2012 10.19.12 - C1W3 Press: 5/3/11 @ 120, superset with NG PU (Green): 5/3/9 Side Planks: 3x15s JM Press: 3x12 @ 85 DB Bench: 3x12 @ 55 DB OH Ext.: 3x12 @ 55 DB Row: 3x12 @ 75 Rising Circuit: 3x12 w/25lbs Rising Hold: 1x~25 seconds each hand V2 RH: 10x5 @ Level 8 V2 LH: 10x5 @ Level 6 Triceps are destroyed. Today was suppsed to be bench, but I got into conversation and just did my week 3 press workout accidentally. Will do the bench work after deadlifting on Sunday. Quote Link to comment Share on other sites More sharing options...
KRC Posted October 20, 2012 Author Share Posted October 20, 2012 10.20.12 Hub: 10x3 @ 43.75 WC: 3x10 @ 11.25 RWC: 3x10 @ 6.75 Rad Dev: 3x(4x22) @ 10/7.5/5/2.5 Rad Dev Hold: 3x40s @ 21.5 Quote Link to comment Share on other sites More sharing options...
KRC Posted October 23, 2012 Author Share Posted October 23, 2012 10.22.12 - C1W3 Deadlift: 5/3/7 @ 230/260/290 Speed Band Pulls: 6x1 @ 145 OL LP: 3x12 @ 90 Top DL set was all over the place. Quote Link to comment Share on other sites More sharing options...
KRC Posted October 24, 2012 Author Share Posted October 24, 2012 10.23.12 - C1W3 Bench: 5/3/9 @ 165/185/205, superset with NG PU: 5/5/3/9 DU BBR: 3x12 @ 115 Tricep Lockouts: 3x12 @ 225 DB Press: 3x12 w/40s DB OH Ext: 3x12 w/55 Rising Circuit: 3x12 w/25, 1x20s hold w/50 TSG Negs: 6x1 @ GHP7 (150) TSG OCs: 6x1 @ BBM (108) Quote Link to comment Share on other sites More sharing options...
KRC Posted October 25, 2012 Author Share Posted October 25, 2012 10.24.12 - Grip Hub: 9x3 @ 45 Hammer DL w/coin: 4x8 @ 22" w/8lbs Hammer to the face: 8x4 @ 22" w/16lbs Hammer Pro/Sup: 5x10 @ 31" w/12lbs Rad. Dev. w/Belt: 3x(4x23) @ 10/7.5/5/2.5 Rad. Dev. Holds: 1x20s Quote Link to comment Share on other sites More sharing options...
KRC Posted October 29, 2012 Author Share Posted October 29, 2012 Deload week done. Caught up on all my grip sessions due to the missed time for the mini-vacation earlier in the month. 10.25.12 V2: 10x5 @ Level 9 10.26.12 Hub: 8x3 @ 46.25 Formulator WC: 2x10, 1x8 @ 12.5 ^Formulator broke here. I knew it would happen eventually. The lever arm is just way too long; that makes it great for training but it had poor structural integrity as designed. I already have a fix in mind but I might just buy something new made out of steel. Pro/Sup: 5x10 @ 30.5" w/12lb hammer Rad Dev: 3x(4x24) @ 10/7.5/5/2.5 RD Hold: 10seconds on, 5 off to 50s @ 21.5lbs 10.27.12 TSG Negs: 5x1 @ GHP7 (150) TSG OCs: 5x1 @ BBM (108) Filed the BBM and will continue to do so each session. 10.28.12 Hub: 7x3 @ 47.5 ^last set was a bit of a struggle. Hands/wrists are beat up. Face Lever: 7x4 @ 19" w/16lb Hammer Hammer DL: 4x5 @ 19" w/8lb Hammer Rad Dev: 3x(4x25) @ 10/7.5/5/2.5 RD Hold: 10 seconds on, 5 off to 55s @ 21.5lbs Everything's all caught up now and back on schedule. Much needed contrast bath tonite, and no hubbing again until Wednesday. Quote Link to comment Share on other sites More sharing options...
KRC Posted October 30, 2012 Author Share Posted October 30, 2012 10.29.12 - C2W1 Squat: 5/5/10 @ 180, 210, 240 BE: 3x8 @10lbs RH: 3x8 @ 80 Pretty pleased with that 10-rep PR. Last time I got 10 reps with a squat was some time last summer and it was with less than 185 iirc, and completely destroyed me. I was probably good for one maybe two more reps here. In other news, thanks to the rowdy Giants fans, I get Wednesday off from work as the parade runs right by my office! Quote Link to comment Share on other sites More sharing options...
KRC Posted October 31, 2012 Author Share Posted October 31, 2012 10.30.12 - C2W1 Bench: 5/5/14 @ 185, superset with WG PU: 5/5/5/11 Barbell Row: 3x8 @ 125 Tri LO: 3x8 @ 245 DB OHP: 3x8 @ 45 DB OH Ext.: 3x8 @ 55 Rising Circuit: 3x8 @ 27.5, 10s hold w/55 V2: 9x4, 1x10 @ Level 10 14 reps with 185 was crazy. 2 seconds before the start of the set I randomly picked 15 reps as a goal; the 14th rep wasn't really hard but my arms filled up and felt like lead weights and the 15th just didn't happen. 1 Quote Link to comment Share on other sites More sharing options...
KRC Posted October 31, 2012 Author Share Posted October 31, 2012 10.31.12 Hub: 6x3 @ 48.75 Hammer Pro/Sup: 5x8 @ 30" w/12lb Hammer Rad Dev: 3x(4x25) @ 10/7.5/5/2.5 Rad Dev Hold: 1x55s @ 21.5 (10 on, 5 off) I was up all night with a nasty headache and stomach ache so training wasn't pretty but got all the reps. End of the triples on the hub today; doubles start on Saturday. Weights also move up on the radial deviation work Sat.. Quote Link to comment Share on other sites More sharing options...
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