Chez Posted June 6, 2020 Author Share Posted June 6, 2020 (edited) Buddy bailed last night so pushed the training to today for more rest Afternoon training farmers walks 120 per hand - 35 feet forward and back 170 per hand - 35 feet forward and back 215 per hand - 35 feet forward and back. Most weight so far and most the hands have held since the surgery. Felt comfortable. Probably 220 next time. Humidity was brutal today Edited June 6, 2020 by Chez 2 Quote Link to comment Share on other sites More sharing options...
Chez Posted June 7, 2020 Author Share Posted June 7, 2020 (edited) Evening training Seated One Arm Dumbbell Overhead Press 3 warm ups 70 lbs - 5x each arm 80 lbs - 5x each arm 90 lbs - 3x each arm 100 lbs - 3x right and 2x left. The left wrist makes this hard plus that elbow has been cranky and since I’m using 2 50 lb DBs stacked the left has less coordination making it harder on that side 80 lbs - 10x each arm note - fitness room only has up to 50 lb DBs so I’m using two DBs. A 50 and another stacked perpendicular on top. This makes it tougher since it’s a balancing act. seated one arm DB tricep extension 30 lb DB - 4 sets of 15x. Going to take it easy with the triceps work by doing higher reps for a bit to let the left elbow rest up One Hand slick Flask Pinch Right Hand 76 lbs - 2 singles 81 lbs - 1x 71 lbs - 2x 66 lbs - 2 doubles 56 lbs - 3 triples 56 lbs - 3 singles with 10 second holds One Hand 4” pinch block pinch right hand 58 lbs - 3 singles 53 lbs - 3 doubles 48 lbs - 3 triples 48 lbs - 3 singles with 10 second holds note - no pinch work with the left to let the wrist heal. Icing the wrist now and some red light therapy which I am really starting to believe in. Edited June 7, 2020 by Chez Quote Link to comment Share on other sites More sharing options...
Chez Posted June 9, 2020 Author Share Posted June 9, 2020 Yesterday’s training: Squats 3 warm ups 225 lbs - 3x 255 lbs - 3x 285 lbs - 3x 305 lbs - 3x. Happy with that since I have battled so many leg injures and I did farmers walks the day before. Achilles is feeling much better. And my buddy’s plates are heavy so every set is really at least 12 lbs heavier. Going for more weight next time top set. 265 lbs - 10x, happy with that Cause I’m building my squat back up RBA adjustable Right hand crush workout - cause my left wrist is bad I did my crush workout with my RBA with the extended handle and pushed the long handle into the ground to set to save my left wrist. Not worth logging as I was experimenting with the resistance. Just trying to maintain while the worst heals Lat pull Downs 1 warm up 150 in plates - 4 sets of 8x. I was tired so I went light today Tonight’s training Dumbbell Single Arm Preacher Curls (Steep incline bench) 3 warm ups 50 lb DB - 4 sets of 12x each arm Standing One Leg Calf Raises BW (280 lbs) - 4 sets of 30x each leg. Achilles is making great progress since I have been taking it slow Lying leg Raise 4 sets of 15x Keeping fighting, keep moving forward..... Quote Link to comment Share on other sites More sharing options...
Chez Posted June 10, 2020 Author Share Posted June 10, 2020 (edited) Real quick workout tonight. Just a couple accessories I didn’t get to hit in other workouts: Prone DB Row (incline bench) 50 lb DBs - 4 sets of 20x Lying Band Single Leg Hamstring Curls green band doubled up - 4 sets of 15x each leg - hand to experiment with this to find the right door anchor height and that that I like one leg at a time better. Nice contraction in the muscle. Best exercise with the bands by far. Edited June 10, 2020 by Chez Quote Link to comment Share on other sites More sharing options...
Chez Posted June 11, 2020 Author Share Posted June 11, 2020 (edited) Tonight’s training: Flat Barbell Bench Press 3 warm ups 195 lbs - 5x 215 lbs - 5x 235 lbs - 5x 255 lbs - 5x Incline Barbell Bench Press 185 lbs - 5x 225 lbs - 3x 245 lbs - 3x Barbell Floor Press - every rep paused 225 lbs - 3x 250 lbs - 3x 275 lbs - 2x. Wanted a third but decided against it cause left wrist was acting up 245 lbs - 3x straight bar tricep press Downs 70 lb in plates - 4 sets of 20x - again light cause left elbow has been acting up but weight than last time. Note - happy I increased weight on flat bench and incline. Pec feels great but dam my wrist was hurting on the heavier sets and because of it I couldn’t move up on floor press. Feel like the wrist is getting better but wears down over the workout as time passes and obviously the weight increases so thinking of pausing the weights here and moving the reps up again. More rehab tonight. “This too shall pass” Edited June 11, 2020 by Chez 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted June 18, 2020 Author Share Posted June 18, 2020 (edited) Alright missed logging some workouts but things are going well. Back on the raise. Highlights for the workouts I missed: Saturday June 13th AM Sled Pull and Drag - we switched from farmers and used the sled which is new from me. We pulled it holding a straight bar behind the back/running forward attached to a weight belt and pulling backwards with straight bar back and forth over 35 feet of grass. I played with the weight cause this is new and worked up to 180-190 each way but it was all easy so I need to use more next time PM Shoulders and tris highlight was working up to 100 seated one arm press (two stacked 50s) hitting 3 right and 2 left and back off of 80 for 12 each arm. Sunday Deads stuff leg deads and lat pull downs worked up to a 405 deadlift for a double which is really 420 cause the plates are heavy Monday rows, hamstrings calves and abs. Nothing special Tuesday Biceps and crusher. Worked up to a post surgery PR on the 2.5 crusher of 150 tonight Best bench session since the wrist started acting up: Flat Barbell Bench 3 warm ups 205 lbs - 5x 225 lbs - 5x 245 lbs - 5x 265 lbs - 5x - 10 lbs heavier than last week every set Incline Barbell Bench Press 185 lbs - 5x 225 lbs - 4x 245 lbs - 3x same weight but more reps set 1 and 2 Floor Barbell Press - every rep paused 225 lbs - 3x 250 lbs - 3x 275 lbs - 3x. Finally got 3rd rep after feeling too much wrist pain last two weeks to even try 250 lbs - 3x. Just 5 lbs heavier than last week Tricep Pushdowns 1 warm up 80 lbs in plates - 4 sets of 20. 10 lbs more than last week - overall happy since I went up across the board and lot less wrist pain cause I am really wrapping it heavy right now Edited June 18, 2020 by Chez 1 Quote Link to comment Share on other sites More sharing options...
gerryg Posted July 1, 2020 Share Posted July 1, 2020 I watched your coin lift with a 8 pound sledge on Facebook. I never tried this before and I had a 10 pound sledge in the garage.....embarrassed to say but it felt like it was glued to the ground and I should probably buy a 6 pounder! 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted July 1, 2020 Author Share Posted July 1, 2020 13 minutes ago, gerryg said: I watched your coin lift with a 8 pound sledge on Facebook. I never tried this before and I had a 10 pound sledge in the garage.....embarrassed to say but it felt like it was glued to the ground and I should probably buy a 6 pounder! Ya. Just one pound makes a huge difference with that lift. It’s really humbling Quote Link to comment Share on other sites More sharing options...
bruce1337 Posted July 2, 2020 Share Posted July 2, 2020 20 hours ago, Chez said: Ya. Just one pound makes a huge difference with that lift. It’s really humbling I did a rough calculation and i'm not sure if its accurate, but on a standard 32" handle 1lb of weight equals to about 30lbs of force Quote Link to comment Share on other sites More sharing options...
Chez Posted July 2, 2020 Author Share Posted July 2, 2020 46 minutes ago, bruce1337 said: I did a rough calculation and i'm not sure if its accurate, but on a standard 32" handle 1lb of weight equals to about 30lbs of force There is a formula somewhere for the torque poundage. I forgot where Quote Link to comment Share on other sites More sharing options...
Climber028 Posted July 2, 2020 Share Posted July 2, 2020 32 minutes ago, Chez said: There is a formula somewhere for the torque poundage. I forgot where Weight times length in feet gives you foot-lbs, super simple. So 10lb 32inch hammer would be 26.67ft-lbs of torque at your hand. Can do this for other hammers or even other hand positions to figure out what hammer it could be, or comparing weighted hammers and stuff Quote Link to comment Share on other sites More sharing options...
Chez Posted July 2, 2020 Author Share Posted July 2, 2020 58 minutes ago, Climber028 said: Weight times length in feet gives you foot-lbs, super simple. So 10lb 32inch hammer would be 26.67ft-lbs of torque at your hand. Can do this for other hammers or even other hand positions to figure out what hammer it could be, or comparing weighted hammers and stuff I know they used a formula for a comp which yields a way higher number. I’ll find it later and it was used for nags scoring Quote Link to comment Share on other sites More sharing options...
Climber028 Posted July 2, 2020 Share Posted July 2, 2020 2 hours ago, Chez said: I know they used a formula for a comp which yields a way higher number. I’ll find it later and it was used for nags scoring Could have used inch-lbs, would be 12 times higher and make you look 12 times cooler Quote Link to comment Share on other sites More sharing options...
Chez Posted July 4, 2020 Author Share Posted July 4, 2020 (edited) Alright work has been kicking my ass as always so I am super behind on logging. Things are going well i am going back up on everything. Wrist gets better every day. Last bench session I worked up to 275x3 flat bench last set no problem aand 250x3 incline no problem. It’s still not 100% but getting there. Last shoulder session hit a pr last sets with double stacked 50 lb dumbbells seated shoulder press of 5x right and super smooth 2x left and a back off of 80 (50+30) for 14x right and 12 left. last deadlift session worked up to 415x2 last set buts it’s really more 430 cause we weighed the plates we switched to Sledge Pull/drag in various ways from farmers walks Saturday and I am still figuring out the working weight. 225 each was too easy last session so I will up to 250 tomorrow for grip, the wrist has set me back on grip but im still in the 180s for grippers. Here are videos of me doing a 180 grip genie gripper rated at 180 at a training session 6/20 and I closed it 3 more times from wider sets after. Plus I dominated a 2nd gen 50 lb blob (after not touching blobs for 2.5 years) and got a 54.5 lb fat man right above knee level after and coin deadlift with a 8 lb sledge. Here are the vids: Edited July 4, 2020 by Chez 2 Quote Link to comment Share on other sites More sharing options...
Chez Posted July 4, 2020 Author Share Posted July 4, 2020 1 Quote Link to comment Share on other sites More sharing options...
Maiche 25 Posted July 4, 2020 Share Posted July 4, 2020 The grip genie are superb. Really easy, almost sure you can close it with the GHP block, have you already tried? Quote Link to comment Share on other sites More sharing options...
Chez Posted July 4, 2020 Author Share Posted July 4, 2020 8 hours ago, Maiche 25 said: The grip genie are superb. Really easy, almost sure you can close it with the GHP block, have you already tried? Haven’t yet. My wrist has been bad so my gripper strength is done a little but I just bought my own 6 which is 9 lbs heavier than the one in the video. At peak strength I definitely could cause I have closed heavier at that distance 1 Quote Link to comment Share on other sites More sharing options...
Kluv#0 Posted July 4, 2020 Share Posted July 4, 2020 Looks like you had plenty more in da tank on the sledge choke lift- strong lift. 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted July 4, 2020 Author Share Posted July 4, 2020 42 minutes ago, Kluv#0 said: Looks like you had plenty more in da tank on the sledge choke lift- strong lift. Thanks Mike. Would be nice to get 10 lber in the future. It will motivate me to get more consistent with the wrist work 1 Quote Link to comment Share on other sites More sharing options...
Kluv#0 Posted July 4, 2020 Share Posted July 4, 2020 36 minutes ago, Chez said: Thanks Mike. Would be nice to get 10 lber in the future. It will motivate me to get more consistent with the wrist work Your lift was really nice to watch as it was 100% level from the jump. I can see you doing the 10lbs with training for sure! 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted July 4, 2020 Author Share Posted July 4, 2020 (edited) Gotta get back to logging. AM Training Sled pulls/drags over grass backyard arms behind back with a straight bar 215 lbs - 35 feet down and back 230 lbs - 35 feet down and back leaning forward attaches to weight belt 255 lbs - 2 times 35 feet down and back Pulling backwards grabbing straight bar 230 lbs - 2 times 35 feet down and back Edited July 4, 2020 by Chez Quote Link to comment Share on other sites More sharing options...
Chez Posted July 12, 2020 Author Share Posted July 12, 2020 (edited) behind on the log again. Work has been killing me and this wrist issue has set me back but Just finished a great shoulder and tricep session. My best pressing session since the wrist started acting up. Single Arm Seated DB Press (using two perpendicular stacked DBs so balancing act also) 3 warm ups 70 lbs (50 + 20) - 5x each arm 80 lbs (50 + 30) - 3x each arm 90 lbs (50+ 40) - 3x each amr 100 lbs (50 + 50) - 6x right and 5x left. Rep PR since the wrist got bad each arm. Huge PR with the left especially cause its the injured one. 90 lbs ( 50 +40) - 9x right and 8x left. was using 80 for the back off but upped it to 90 and surpassed expectation at this point. Finished with One arm overhead DB triceps extensions, Seated DB Side Laterals and Reverse DB Laterals - Used more tape on the wrist this session and it definitely helped. Going to wrapping the crap out of it for upcoming sessions. Edited July 12, 2020 by Chez 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted July 12, 2020 Author Share Posted July 12, 2020 (edited) Not my best deadlift session but not my worst either. Work is killing me lately so that and the crazy heat and humidity in my buddy’s garage gym are definitely affecting me (I swear more than anyone I have ever met and beat just kills me) My baseline deadlift strength is definitely on the raise though after some set backs (finger surgery, cellutious in my leg, pec strain, wrist issue.....blah blah). It’s obviously still too low for my size but my lower body has always been behind since I have a history of lower body genetic issues and injuries but I gotta keep fighting. Friend’s plates weigh heavy so every weight is like 15 heavier at least Deadlifts 4 warm ups 315 lbs - 2x 355 lbs - 2x 385 lbs - 2x 405 lbs - 2x. I wanted more but it wasn’t there today. Humidity was god awful in the garage and I have been pushing myself hard at work with a board report coming up. Stiff Leg Deficit Deadlifts (standing on 25s) 225 lbs - 2 sets of 10x Edited July 12, 2020 by Chez 2 Quote Link to comment Share on other sites More sharing options...
Chez Posted July 14, 2020 Author Share Posted July 14, 2020 Great crusher session last night Single Leg Band Hamstring Curls Dark Green Band - 3 sets of 15x each leg Single Leg Standing Calf Raises BW - 3 sets of 45x each leg Lying Leg Raises 3 sets of 15x FBBC 2.5” Crusher - Right Hand, no chalk 155 lbs - 1x. Boom. New post surgery PR on my slick as snot crusher 152.5 lbs - locked it out but slipped as I was putting it down. That stung the finger tips 147.5 lbs - 1x 137.5 lbs - 3 doubles 127.5 lbs - 3 triples 127.5 lbs - 3 singles with 10 second holds note - really happy with the crusher progress. I am very close to were I was pre surgery. My crusher isn’t seasoned at all and is slick as hell. I pulled more on others. Still resting the left cause of the bad wrist 2 Quote Link to comment Share on other sites More sharing options...
Chez Posted July 14, 2020 Author Share Posted July 14, 2020 (edited) Here’s a picture of my 2.5” crusher. Super smooth and I have had it for years. Ya, it’s a little darker than when I had first gotten it but absolutely no rust crusting. Because it’s so smooth I don’t use chalk when I train with it so no chance of chalk getting into it and it spins like new. I always lift more on other people’s Edited July 14, 2020 by Chez Quote Link to comment Share on other sites More sharing options...
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