Mike Sharkey Posted November 20, 2014 Share Posted November 20, 2014 almost forgot. I finally got around to uploading my 94.1 lb one hand Euro pinch from the King Kong Comp. Here is the video: Wooot! Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted November 20, 2014 Share Posted November 20, 2014 Sweet deadlifting man! 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted November 21, 2014 Author Share Posted November 21, 2014 (edited) Sweet deadlifting man! Thanks dude. Short session tonight, but by some miracle I'm updating the log 2 nights in a row . Ankle Work Various Physical Therapy Exercises Sledge Hammer Deadlifts to 18" box 12 lb sledge at 11" = 4 sets of 10 reps each hand Sledge Hammer Levering to the Read 12 lb sledge at 9" = 4 sets of 10 reps each hand Jack Knifes 3 sets of 15 reps Left Hand Extensors IM red band = 3 sets of 75 reps Edited November 21, 2014 by Chez Quote Link to comment Share on other sites More sharing options...
Chez Posted November 23, 2014 Author Share Posted November 23, 2014 Chest work tonight 11/22/14 Flat Barbell Bench Press 125 lbs = 5 reps 155 lbs = 5 reps 185 lbs = 3 reps 202 lbs = 5 reps 232.5 lbs = 5 reps 264 lbs = 5 reps Incline Barbell Bench Press 148.5 lbs = 10 reps 177 lbs = 10 reps 207.5 lbs = 8 reps Ankle Work various PT exercises. Quote Link to comment Share on other sites More sharing options...
Geralt Posted November 23, 2014 Share Posted November 23, 2014 Good stuff in NY city. Gooood. Good. 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted December 1, 2014 Author Share Posted December 1, 2014 Good stuff in NY city. Gooood. Good. Thanks bud. Time to update the log. 11/23/14 Ankle Work - Various PT stuff Squats 45 lbs = 10 reps 95 lbs = 5 reps 135 lbs = 5 reps 185 lbs = 5 reps 195 lbs = 5 reps 205 lbs = 5 reps - squats felt great. The weight is still light but these felt super easy. I was very controlled and got down nice and low without a problem. upping the weight next week. Barbell Curls 45 lbs = 10 rep 75 lbs = 5 reps 115 lbs = 3 sets of 5 reps Close Grip Push ups with feet on chair 3 sets of 10 reps Rolling Thunder 96.5 lbs = 5 reps each hand 121.5 lbs = 3 reps each hand 146.5 = 2 reps each hand 161.5 lbs = 2 reps each hand 161.5 lbs = 2 reps left hand and 1 rep right. Feeling off tonight 151.5 lbs = 2 reps each hand 126.5 lbs = 2 sets of 5 reps each hand - Been in a little bit of a slump lately with thick bar since King Kong. Thick I will switch to slightly higher reps for a little bit. IM Little Big Horn 101 lbs = 3 reps each hand 126 lbs = 3 sets of 3 reps each hand 101 lbs = 2 sets of 5 reps each hand 11/25/14 Ankle Work Stiff Leg Deadlifts 135 lbs = 10 reps 155 lbs = 10 reps 177 lbs = 10 reps 1 Arm Band Lat Pull Downs Blue Band = 3 sets of 20 reps each hand very short workout tonight. Quote Link to comment Share on other sites More sharing options...
Chez Posted December 1, 2014 Author Share Posted December 1, 2014 11/26/14 Supination/Pronation 8.75 lbs = 3 sets of 10 reps each hand Plate Curls 25 lb = 3 sets of 8 reps each hand 1 Arm Reverse DB Wrist Curls 20 lbs = 3 sets of 10 reps each hand 11/28/14 Ankle Work Euro 2HP 53 lbs = 10 reps 104 lbs = 5 reps 154 lbs = 3 reps 174 lbs = 2 reps 185 lbs = 3 sets of 2 reps - Tore my right hand thumb webbing a little. That is why I usually train 1hp instead but I plan on mixing in 2hp more since I'm making it an event at my next comp. Blobs 46 lb Legacy = 2 lifts each hand 50 lb 2nd Gen = 1 lift each hand 46 lb legacy = 2 lifts left, 46 lbs Legacy Reverse = 2 lifts right 50 lbs 2nd Gen = 2 singles each hand 46 lb Legacy = 2 sets of 5 lifts each hand - I tried my new Fatman a couple times and only hovered it. I'm not at full blob strength right now. They weren't a priority leading up to KK. My 50lb 2nd gen lifts were tough tonight when they use to be super easy. I use to rep that blob no problem. I'm moving block weights to second in the workout to focus on them. I want to lift the fatman. IM Hub 30 lbs = 5 reps each hand 40 lbs = 5 reps each hand 50 lbs = 3 sets of 3 reps each hand Pop's Dynamic 1 hand pinch 2 orange bands high setting = 20 reps, 15 reps, 15 reps each hand Extensor Work Red + White IM Band = 50 reps each hand Red IM Band = 75 reps, 75 reps each hand Quote Link to comment Share on other sites More sharing options...
Chez Posted December 1, 2014 Author Share Posted December 1, 2014 (edited) 11/30/14 Seated Barbell Shoulder Press 87.5 lbs = 5 reps 110 lbs = 5 reps 132.5 lbs = 3 reps 143.5 lbs = 5 reps 165 lbs = 5 reps 187.5 lbs = 5 reps Close Grip Barbell Bench Press 148.5 lbs = 10 reps 177.5 lbs = 10 reps 207.5 lbs = 10 reps Grippers - Right Hand (MMS unless stated otherwise) COC Sport = 10 reps COC #.5 = 5 reps COC #1 = 3 reps COC #2 = 2 reps COC #2.5 = 1 rep GHP 6 = 1 rep Cert #3 = 1 rep Medium BBE = 1 rep Hard BBE = 1 rep 179.7 COC #3.5 = 1 rep 185 BBSE = 1 rep 185 BBSE = 1 rep 174 RB 280 = 3 sets of 3 reps Cert #3 = 3 CCS Singles 213 lb MM8 Spring @ 1/2 inch mount = (3) 10 Second Negative holds Ankle Work Extensor Work Blue IM Band = 3 sets of 100 reps each hand. Note: not bad on grippers but I'm still rusty. rampping up nicely though. I had to wear a glove on my set hand to protect my set finger. My set fingers have been tearing a lot lately. It still tore a little but much better than without it. I'll wrap some tape on them also. Edited December 1, 2014 by Chez Quote Link to comment Share on other sites More sharing options...
Jared Goguen Posted December 1, 2014 Share Posted December 1, 2014 213 lb MM8 Spring @ 1/2 inch mount = (3) 10 Second Negative holds Note: not bad on grippers but I'm still rusty. rampping up nicely though. I had to wear a glove on my set hand to protect my set finger. My set fingers have been tearing a lot lately. It still tore a little but much better than without it. I'll wrap some tape on them also. That doesn't sound rusty at all, that sounds like you are killing it. Quote Link to comment Share on other sites More sharing options...
Chez Posted December 1, 2014 Author Share Posted December 1, 2014 213 lb MM8 Spring @ 1/2 inch mount = (3) 10 Second Negative holds Note: not bad on grippers but I'm still rusty. rampping up nicely though. I had to wear a glove on my set hand to protect my set finger. My set fingers have been tearing a lot lately. It still tore a little but much better than without it. I'll wrap some tape on them also. That doesn't sound rusty at all, that sounds like you are killing it. Thanks dude. I still got a lot of work to do but I'll get there again. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted December 1, 2014 Share Posted December 1, 2014 It's nice to see you posting again. 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted December 1, 2014 Author Share Posted December 1, 2014 It's nice to see you posting again. Thanks dude. I have fallen behind in the log because life has been busy lately. I lost the home I was trying to buy and I just found a new one and put an offer in so I have been working out consistently but I haven't been good with updating the log. I'm hoping to change that. This log and my training have helped me get through difficult/stressful times and I know it help during this period as well. 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted December 2, 2014 Author Share Posted December 2, 2014 Did a quick workout tonight and decided to update the log since it won't take long. 12/1/14 Barbell Curls 45 lbs = 10 rep 85 lbs = 5 reps 135 lb = 3 sets of 5 reps - I was going to use 125 lbs for my working sets but I decided to man up and slap on the 45s. This was the first time I have ever tried 135 lb barbell curls. The form wasn't perfectly strict but its wasn't bad either. I always do the best on grippers when my biceps and triceps are strong. I need to shock the muscles into growth. Pretty happy with this. 1 Arm Bent Over Reverse DB Laterals 20 lb DB = 3 sets of 10 reps each arm Close Grip Push Ups with Feet on a Chair 3 sets of 10 reps Note - I got the news that the seller accepted my offer. I beat out another person who also wanted the place. One hurdle down. Its a co-op though (all the places I can afford in the towns I want to live are unfortunately) so I still need to get board approval. Send me good vibes guys. I really want this place. 2 Quote Link to comment Share on other sites More sharing options...
Jared Goguen Posted December 2, 2014 Share Posted December 2, 2014 Did a quick workout tonight and decided to update the log since it won't take long. 12/1/14 Barbell Curls 45 lbs = 10 rep 85 lbs = 5 reps 135 lb = 3 sets of 5 reps - I was going to use 125 lbs for my working sets but I decided to man up and slap on the 45s. This was the first time I have ever tried 135 lb barbell curls. The form wasn't perfectly strict but its wasn't bad either. I always do the best on grippers when my biceps and triceps are strong. I need to shock the muscles into growth. Pretty happy with this. 1 Arm Bent Over Reverse DB Laterals 20 lb DB = 3 sets of 10 reps each arm Close Grip Push Ups with Feet on a Chair 3 sets of 10 reps Note - I got the news that the seller accepted my offer. I beat out another person who also wanted the place. One hurdle down. Its a co-op though (all the places I can afford in the towns I want to live are unfortunately) so I still need to get board approval. Send me good vibes guys. I really want this place. Awesome news, hope you get it. Also holy shit 135 barbells killer. 1 Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted December 2, 2014 Share Posted December 2, 2014 Looks like you should be peaking on grippers right around time for our training session. *evil plan laugh* 2 Quote Link to comment Share on other sites More sharing options...
Chez Posted December 2, 2014 Author Share Posted December 2, 2014 Looks like you should be peaking on grippers right around time for our training session. *evil plan laugh* haha. I should have some decent crush by then but I doubt I will be back to top form. should be a fun training session though. I look forward to crushing gripper with a fellow crush grip junkie. Did a quick workout tonight and decided to update the log since it won't take long. 12/1/14 Barbell Curls 45 lbs = 10 rep 85 lbs = 5 reps 135 lb = 3 sets of 5 reps - I was going to use 125 lbs for my working sets but I decided to man up and slap on the 45s. This was the first time I have ever tried 135 lb barbell curls. The form wasn't perfectly strict but its wasn't bad either. I always do the best on grippers when my biceps and triceps are strong. I need to shock the muscles into growth. Pretty happy with this. 1 Arm Bent Over Reverse DB Laterals 20 lb DB = 3 sets of 10 reps each arm Close Grip Push Ups with Feet on a Chair 3 sets of 10 reps Note - I got the news that the seller accepted my offer. I beat out another person who also wanted the place. One hurdle down. Its a co-op though (all the places I can afford in the towns I want to live are unfortunately) so I still need to get board approval. Send me good vibes guys. I really want this place. Awesome news, hope you get it. Also holy shit 135 barbells killer. Thanks bud. I'm trying to keep pushing the envelope. 1 Quote Link to comment Share on other sites More sharing options...
Tom Scibelli Posted December 2, 2014 Share Posted December 2, 2014 Good luck Chez, I just bought my first house this summer and know how stressful it is jumping through all those hoops. Quote Link to comment Share on other sites More sharing options...
jvance Posted December 2, 2014 Share Posted December 2, 2014 Or selling... Quote Link to comment Share on other sites More sharing options...
Chez Posted December 3, 2014 Author Share Posted December 3, 2014 Good luck Chez, I just bought my first house this summer and know how stressful it is jumping through all those hoops. Or selling... Thanks guys. I'm optimistic about this one. The last place was known for having a super tough board. Quote Link to comment Share on other sites More sharing options...
Chez Posted December 5, 2014 Author Share Posted December 5, 2014 12/3/14 Front Squats 45 lbs = 10 reps 75 lbs = 3 sets of 10 reps - No that is not a typo. I know the weight is crazy light. This was more to work on the range of motion since I have to work to get it back. Front squats were hard for me before the surgery and they are super hard for me now while rehabbing so the weight is what it is. Left Hand Grippers (All MMS) COC Sport = 10 reps COC #.5 = 5 reps COC #1 = 3 reps COC #2 = 2 reps COC #2.5 = 1 rep GHP 6 = 1 rep Cert #3 = 1 rep Medium BBE = 1 rep 174 RB 280 = 3 singles. Not bad. Left hand is coming back quickly 165.3 BBE = 1 rep. fatigue is setting in. 159.6 RB 330N = 2 singles 153 COC #3 = 3 sets of doubles Crush Booster Negative Holds Big Purple + red = (3) 10 second holds PT appointment before this so he put me through the ankle exercises. 12/4/14 Deadlifts 135 lbs = 5 reps 185 lbs = 5 reps 245 lbs = 5 reps 255 lbs = 5 reps 265 lb = 5 reps - Pretty happy with this. The weight is still light but everything felt super easy. I'll continue to increase the weight slowly. Too light is better than too heavy. 1 Arm Bent Over DB Rows 83.5 lb DB = 3 sets of 10 reps each arm Jackknifes 3 sets of 10 reps 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 5, 2014 Share Posted December 5, 2014 You'll be back better than ever. Just keep moving. 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted December 5, 2014 Author Share Posted December 5, 2014 (edited) You'll be back better than ever. Just keep moving. Thanks buddy. I'll keep working my ass off. Edited December 5, 2014 by Chez 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted December 6, 2014 Author Share Posted December 6, 2014 (edited) Very quick session tonight but I want to log so I don't fall behind. 12/5/14 Ankle Work Sledge Deadlifts to 18 inch platform 12 lb at 11.5" = 3 set of 10 reps each hand Rear Weaver Stick 12 lb sledge at 9.5" = 3 sets of 10 reps each hand Note - I was tired tonight but I spoke to a fellow GB member on facebook today and he reminded me that I have unfinished business. I need to keep finding ways to motivate myself. Next Saturday I have a training session with friends and we are doing grippers first lets see what the adrenaline lets me get. Edited December 6, 2014 by Chez Quote Link to comment Share on other sites More sharing options...
Chez Posted December 7, 2014 Author Share Posted December 7, 2014 (edited) 12/6/14 Good Chest workout today. Felt strong. Ankle Work Various PT exercise. Saw the Doc this morning and he altering my orthotics to make my big toe engage more while walking. Should definitely help build the strength there. Flat Barbell Bench Press 125 lbs = 5 reps 155 lbs = 5 reps 185 lbs = 3 reps 217.5 lbs = 3 reps 248.5 lbs = 3 reps 279.5 lbs = 3 reps Incline Barbell Bench Press 170 lbs = 8 reps 197.5 lbs = 8 reps 226.5 lbs = 6 reps. Last one was a grinder. My triceps were fatiguing. Note - Been doing lots of contrast baths and my hands feel great. These really speed up recovery time. Edited December 7, 2014 by Chez Quote Link to comment Share on other sites More sharing options...
PeterSweden Posted December 7, 2014 Share Posted December 7, 2014 https://m.youtube.com/watch?v=HLAax_IacdM https://m.youtube.com/watch?v=wAv7D71MRDA What is your thought on these? I was stuck at 130kg 1rm for 2 years on bench but 3 months ago I saw these vids and changed my training. Huge lift in bench since then. Seeing 140kg coming up any week now Keep it up brotha! Quote Link to comment Share on other sites More sharing options...
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