daniel reinard Posted December 7, 2012 Share Posted December 7, 2012 well done dude! mad props for owning that thing! working on a 20 is a pretty scarce crowd! 2 Quote Link to comment Share on other sites More sharing options...
KRC Posted December 7, 2012 Author Share Posted December 7, 2012 Thanks man! Wasn't perfect but I'll take it. I forgot to mention this but after finishing I celebrated by destroying the phone book (visible in the video) that was delivered today. ~1275 pages. 2 Quote Link to comment Share on other sites More sharing options...
anwnate Posted December 7, 2012 Share Posted December 7, 2012 well done dude! mad props for owning that thing! working on a 20 is a pretty scarce crowd! +1 Quote Link to comment Share on other sites More sharing options...
KRC Posted December 7, 2012 Author Share Posted December 7, 2012 well done dude! mad props for owning that thing! working on a 20 is a pretty scarce crowd! +1 Thanks dude. Ordered the 20 last night. A little early xmas gift to myself 1 Quote Link to comment Share on other sites More sharing options...
KRC Posted December 8, 2012 Author Share Posted December 8, 2012 12.7.12 Bench: 3/3/9 @ 205, easy double @ 225 Pull downs: 3x10 changing grips each set Lat Raises: 3x10 @ 20 Quote Link to comment Share on other sites More sharing options...
KRC Posted December 11, 2012 Author Share Posted December 11, 2012 12.10.12 Deadlift: 135 - 5 185 - 3 235 - 2 275 - 1 315 - 1 345 - 1 365 - Fx2 Training has been going down hill the last 2-3 weeks so did the end of year maxing a week early just to get it out of the way and rest for the start of next year. This is not a PR at all and honestly I was going for 375 when I walked in the gym... I raelly don't like using my belt for deadlifts. It gets in the way and is distracting. As soon as I set down for the 345 attempt, I tasted my jalapeno and olive oil tuna salad that I had for lunch, and it felt lke it was on its way up the whole time. Kind of distracting. Regardless, the strength wasn't there. So, for deadlift, I plan on making the following changes: 1. Keep speed DL for assisstnace, but replace bands with straight weight from a deficit. My problem is the floor not the top half of the lift. I know 100% that If i can break the floor even 2 inches with a weight, it will be locked out. Doens't matter how fast I pull 115lbs, this doesn't really help the first 2 inches. So, 1-2" deficit with straight weight will be how speed work is done going forward. 2. Add singles. Need to have a heavy weight in my hands more often, even if its for only a couple singles. I have a bad habit of losing the bar far forward, and when the weight doesn't get above 84ish percent, this isn't an issue. But it was clear that a vertical bar path is an issue at 90%+ for me. More singles working on pulling back as well as up. 3. Lower intensity on AMAP sets. I kind of ran myself into the ground lately going balls out for all top sets. Gonna cut things 1 to 2 reps shy of failure. This will allow for more singles work as well as prevent mental burnout. I was eating fine and my "CNS" was fine, but I was just mentally drained going balls to the wall 4x/week. This will apply to all my lifts, not just DL. Not a terrible lift, but nowhere near where I thought I'd be. More to work for in 2013. Also, I came home and my newly ordered RT was on the doorstep. Naturally, I had to attempt a PR fresh from the gym. Didn't get very much . That thing is a nightmare for someone with my hand shape. Anyway, Sledges and RT for the first 3mos of 2013 1 Quote Link to comment Share on other sites More sharing options...
KRC Posted December 13, 2012 Author Share Posted December 13, 2012 12.12.12 Bench: 95 - 5 135 - 3 185 - 2 225 - 1 245 - 1 265 - Fx2 Lost 265 at about 4-6" off the chest first try, and an inch off on the second. I think my attempts were good leading up to the 265, except for that set itself: definitely should have gone for 260, would have hit it easily. 245 went up very fast. IT's funny I literlaly just today read, in Brandon Lilly's new ebook that i bought this morning that "a 5lb PR is still a PR" but I went for a 10lb PR anyway, lol. Had I gone for 5, I have no doubt it would have went. Ah well live and learn. Squat ME on Friday. I know for a fact that my squat will not be near my PR range, so all in all I'm pretty disappointed with how the last 3 months of strength training went. I know it wasn't all perfect, but most of it was, diet too. Gonna think about making the tweaks I mentioned in the above post and continue on 5/3/1 or just move to the Cube Method which looks amazing. Plus its only 10 weeks so I could theoretically do that once, then get back on 5/3/1 if it bombs. More regular ME and DE work for all lifts, plus more volume overall is definitely appealing to me at the moment though. Quote Link to comment Share on other sites More sharing options...
KRC Posted December 15, 2012 Author Share Posted December 15, 2012 Hammer arrived today. Ordered this specific brand. The finish is just right, they are the shortest of the three i've tried (though all are at least 32" from the insertion point at the head), and most importantly is the shape of the handle. If you look at some of the 16lb progress videos, you can see the hammer wobble around in the 3" before I touch my head--the handle for that hammer, though by far the purtiest of the 4 I own, was warped on three different planes! Plus it was inconsistently shaped. The handle on this Jackson hammer (same brand as the 12 I have) is perfectly machined: the long sides of the "oval" are perfectly straight, and the are the smallest in diameter (by around 1/8th inch, IIRC). Really pleased with the quality. It looks enormous out of the box, but when I held it in a variety of positions, although it was heavy, it wasn't as crazy-heavy as I expected it to be. This thing is getting levered SOON. Quote Link to comment Share on other sites More sharing options...
daniel reinard Posted December 15, 2012 Share Posted December 15, 2012 NICE!! Quote Link to comment Share on other sites More sharing options...
KRC Posted December 18, 2012 Author Share Posted December 18, 2012 12.17.12 Squat: 95 - 5 135 - 4 185 - 3 225 - 2 255 - 1 285 - 1 315 - 1 345 - 1 5lb PR 365 - 1 25lb PR HUGE PR here on the squat. Not sure where this came from but I will absolutely take it! Only trained 3 times in the last 12 days, diet was poor over the weekend, and I'd only eaten 3/4lb of chicken all day today (was shaking with hunger as I took the attempts); was hoping for 315 given how poorly my bench and deadlift ME's went, but 315 came up very fast, as did 345. Had an experienced USAPL lifter checking depth on the last two attempts and his call on the 365 was "perfect" lol. Super pumped about this, good to be making progress again. Not sure what to do in terms of programming now. Was planning on changing some things up, but in 3 months I went from: Squat: 8x230 to 12x245, 8x265, 1x365 Bench: 12x185 to 13x190, 1x245 (with more in the tank) Deadlift: 10x260 to 11x275, 1x345 Granted it's not amazing progress, and bench and DL are still not at lifetime PR territory, it's pretty decent progress for what was really only 10 weeks of consistent training (last two kind of fell apart). My deadlift technique obviously needs work so I think I might add in some singles as I wrote above, but other than that I might just keep everything on auto-pilot. Last training day of the year. Time to drink and eat absolutely everything in sight (don't really drink at all during the year), and think about anything besides training, so I can start things off fresh when I get back from NY on the 30th. #1 goal for 2013: train consistently and get better! 1 Quote Link to comment Share on other sites More sharing options...
daniel reinard Posted December 18, 2012 Share Posted December 18, 2012 congrats on the PR homie! And good plan. Enjoy the success and life in general then come back with a new vigor for new goals. 1 Quote Link to comment Share on other sites More sharing options...
KRC Posted December 18, 2012 Author Share Posted December 18, 2012 Thanks man, lookin forward to it! Quote Link to comment Share on other sites More sharing options...
KRC Posted January 1, 2013 Author Share Posted January 1, 2013 Last official workout of 2012; unoffically, first workout of the 2013 training year. 12.31.12 Squat: 5/5/5 @ 135/165/195 Back Ext: 2x5 @ BW Leg Press: 2x8 @ 275 Step Downs: 2x5 @ BW Standing Cable Abs: 2x10 @ 50 Rolling Thunder: 3x10 @ 57.5 LH, 72.5 RH Got back from NY yesterday and hit the ground running. Decided to take a deload week to ease back into things; this break was really a free for all: I was drunk for almost the entire 8 days, and I ate like crap the whole time. Plus, there's a meet 13 weeks out, so I'll use this first week to put my training on schedule for that meet. 2012 was pretty good overall, but was definitely not as good as it could have been. Consistency was good at the beginning and end of the year. Need to stay consistent all the time, even if it's an unscheduled back-off week. Got a nice squat PR and got my DL and bench back to near all-time levels. Really looking forward to 2013 for many reasons. Training wise, I used the last 3 months to experiment with diet and programming and I have a clear picture of what needs to happen going forward. Gonna kill this meet in April and hopefully at least one grip comp before I head back to NY state permanently in July. Looking forward for the things to come. Quote Link to comment Share on other sites More sharing options...
KRC Posted January 2, 2013 Author Share Posted January 2, 2013 1.1.13 Sup/Pro (RH): 5x10 @ 30" w/12lb Hammer Dynamic Pinch (LH): 5x10 Quote Link to comment Share on other sites More sharing options...
KRC Posted January 3, 2013 Author Share Posted January 3, 2013 1.2.13 Bench: 5/5/5 @ 95/115/135 DB Bench: 2x5 w/75s DB Row: 2x5 w/75 RT LH: 3x10 @ 53.75 Quote Link to comment Share on other sites More sharing options...
KRC Posted January 4, 2013 Author Share Posted January 4, 2013 1.3.13 Face Levers: 5x1 @ 12" w/16lb Hammer Face + Weight: 5x2 @ 6" w/8lb Hammer + 5lbs Lockout Holds: 1x1 @ 15s w/20lb Hammer Neck Harness: 5x20 @ 20lbs The "face+weight" is a regular face lever with a 5lb weight tied by a martial arts belt dangling from my wrist. As I learned from the last set of just holding the 20lb'er out at arms length for max time, the initial challenge in succesfully levering a hammer like this is just getting used to the weight. Gonna increase weight hung by the belt till total weight is past 20lbs. All exercises are done with a board running under my arm at the exact height for a true parallel face lever. I have no doubt I'll be able to get a sloppy 20 at some point with training, but getting a legit strict 20 is another story. All reps will be done with this board for the entire 12 weeks. 1 Quote Link to comment Share on other sites More sharing options...
KRC Posted January 6, 2013 Author Share Posted January 6, 2013 1.5.13 Ulnar Dev Exp: 5x1 @ 30" w/16lb Hammer Ulnar Dev Vol: 3x20 @ 28" w/12lb Hammer, superset w/ Radial Dev: 3x20 w/10lbs The superset was BRUTAL and gave me the craziest forearm pump of my life. Quote Link to comment Share on other sites More sharing options...
daniel reinard Posted January 6, 2013 Share Posted January 6, 2013 Gotta love high rep muscle pair supersets for that all over pump! Quote Link to comment Share on other sites More sharing options...
KRC Posted January 8, 2013 Author Share Posted January 8, 2013 Gotta love high rep muscle pair supersets for that all over pump! Absolutely, man! Dont' usually do high-rep stuff so this is a nice change. 1.7.13 - C4W1 Squat: 5/5/8 @ 205/235/270 Leg Press: 3x15 @ 275 Back Ext.: 3x8 w/15lbs Step Downs: 3x8 @ BW Abs: 3x8 @ 80 RT: 3x10 @ 62.5 LH, 73.75 RH Quote Link to comment Share on other sites More sharing options...
KRC Posted January 9, 2013 Author Share Posted January 9, 2013 1.8.13 Sup/Pro: 5x10 @ 29.5" w/12lb Hammer Dynamic Pinch (LH): 5x11 Neck Harness: 5x25 w/20 Quote Link to comment Share on other sites More sharing options...
KRC Posted January 10, 2013 Author Share Posted January 10, 2013 1.9.13 - C4W1 Bench: 5/5/8 @ 155/175/195 DB Bench: 3x8 w/60ss DB Row: 3x8 @ 80 Abs RT LH: 3x10 @ 63.75 Quote Link to comment Share on other sites More sharing options...
KRC Posted January 11, 2013 Author Share Posted January 11, 2013 1.10.13 Face Levers: 5x1 @ 10" w/16lb Hammer Face + Weight: 5x2 @ 6" w/8lb Hammer + 7.5lbs Lockout Hold: 1x18s w/20lb Hammer Neck Harness: 5x30 @ 20 Quote Link to comment Share on other sites More sharing options...
daniel reinard Posted January 11, 2013 Share Posted January 11, 2013 hammering the hammers! 1 Quote Link to comment Share on other sites More sharing options...
KRC Posted January 12, 2013 Author Share Posted January 12, 2013 hammering the hammers! F--- yeah! Lovin' it so far. 1.11.13 Deadlift: 5/5/7 @ 205/245/280 Speed Deficit Deadlifts: 10x1 @ 185 Good Morning: 3x8 @ 95 Step Ups: 3x10 @ BW Ab Roller: 3x3 RT: 3x10 65 LH, 75 RH 1 Quote Link to comment Share on other sites More sharing options...
KRC Posted January 12, 2013 Author Share Posted January 12, 2013 1.12.13 Ulnar Dev (Exp.): 5x1 @ 29.5" w/16lb Hammer UD: 3x20 @ 27.5 w/12lb Hammer superset w/ RD: 3x20 @ 11.25 RD Static: 35s (10 on/5 off) w/21.25 Neck Harness: 5x35 @ 20 Huge pump after the superset again. That thing is brutal! Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.