Shoggoth Posted November 23, 2012 Author Share Posted November 23, 2012 November 22, 2012 Before Supper Well I'll start off by saying happy turkey day to my American friends. Hope you're all having a good feed. So tonight on top of my low body work I decided to tame back my upper body assistance work a tad more and play bodybuilder and really feel each rep in the appropriate muscle bellies rather than just moving the weight. Wow what a pump! The main reason I did this is that I'm realizing I can't go in to heavy after arm wrestling practice or I just bugger my arms so I figured I'd just try and get a good pump going to get some good ol' recovery blood floating around in there. Never wore a belt at all tonight and really focused on setting my low back more for the pulls. 1) CV Deadlift 135 x 3 225 x 2 315 x 2 405 x 1 475 x 1 2) CV Pulls off of 4" Blocks 495 x 3 515 x 3 535 x 3 545 x 4 435 x 10 - Freaking Cardio! Lol! 3a) Squat 45 x 5, 3 135 x 3 215 x 3 x 10r 3b) DB Bench Press 40e x 3 x 20r 3c) Wide Grip Pulldowns 100 x 3 x 20r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 24, 2012 Author Share Posted November 24, 2012 (edited) November 24, 2012 Noonish Feeling not to bad today. Took some ibu before the workout and it seemed to stave off those severe arm pains I was having plus keeping it easy on Thursdays workout seems to have helped a bunch. I also did some heavy hammer iso's during my bench warm-ups. 1) Seated BB Shoulder Press 45 x 10, 10 95 x 3 135 x 3 155 x 1 180 x 3 x 3r - Paused the hell out of all of them 2) Paused Bench Press - Wide Grip - Index on Ring 45 x 10 135 x 3 225 x 1 275 x 1 305 x M, 1 - Head wasn't right, paused pretty long, whatever but I couldn't lock it out the first time. Regripped with my regular grip and nailed it like it should be for the second rep. 2a) Bench Press 205 x 5 x 10r plus one more on the 5th set 2b) Low Cable Rows - Strict 125 x 15 175 x 15 200 x 3 x 15r - Fairly tough to keep the last couple of reps strict. 3) Band Curl/Backpressure Iso's on the Table - 10 second (Mississippi) holds Avr x 3 x 2r 4a) Tricep Cable Ext. 50 x 25 75 x 20 4b) DB Hammer Curls w/Manus 40 x 15, 12 Edited November 24, 2012 by Shoggoth Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 27, 2012 Author Share Posted November 27, 2012 November 26, 2012 Noon Arm wrestling technique work. Before Supper 1) Paused Squats - All Beltless 45 x 5, 3 135 x 3 225 x 1 315 x 1 365 x 1 405 x 1 435 x 1 - Where I expected to max. Felt super light. PR 455 x 1 - Boom! Nice, feel good rep without a grind. I could probably match my regular belted squat max of 465# that I did just a few weeks ago with a paused beltless I'm guessing. This is a 35# PR from a few weeks, plus I'm doing it without a belt whereas the previous PR was with one. 2) Paused Camber Bar GM's - No Belt 85 x 3 135 x 3 225 x 3 315 x 3 385 x 3 x 5r - Easy Peasy Grip Work Done Between Core Work Sets 1) Thumbless 2" Dumbbell Pulls - All Past knees 105 x 3 125 x 3, 3, 5 2) Dan's Blobbin' w/Blob50 Attempts x 2 - Feeling light! Iso's x 3 Drags x 3 - Doing something different this time. I'm using the same hand to go back and forth to failure plus a couple of extras before switching hands. Keeping a lot of tension in the hand for a longer period. Should help. 3) Guillotine Plate Load Gripper - All weight just plate 50 x 10 70 x 2 x 10r I didn't bother with any upper body assistance as my arm was a little twinged, just a little but I didn't want to bugger with it. 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted November 27, 2012 Share Posted November 27, 2012 Great squatting Jason. Congrats on the PR! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 27, 2012 Author Share Posted November 27, 2012 Great squatting Jason. Congrats on the PR! Thanks buddy! Little by little she's coming up. Quote Link to comment Share on other sites More sharing options...
Teemu I Posted November 27, 2012 Share Posted November 27, 2012 Strong squats! Saatana! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 27, 2012 Author Share Posted November 27, 2012 Strong squats! Saatana! Perkele!! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 30, 2012 Author Share Posted November 30, 2012 November 29 Noon Today was good. Back was still pretty fatigued from Monday and the pulls from the floor felt slow. As soon as I went to the rack I threw on my straps and belt. I figured screw it, they could use a bit of a break from Mondays work and last nights arm wrestling. I'm pretty happy with the pulls. Last time I did rack pulls above the knee cap was at the beginning of August and my best set was 695 x 2.5 so today was a substantial jump in the right direction. Another thing I was thinking of was the whole effectiveness of pulling this high and for some people to get nothing or very little out of them. They're a great overall stressor to the body to just get used to having that much weight hanging off of your arms but I also think that they have better carryover for someone like me just because of my body type. Long torso. When I pull the bar is up and over my nads (painful) whereas a lot of the people built for pulls have long arms, short torsos or both so the ROM is even shorter for them whereas I still get a half decent stroke out of the movement. Just a thought anyways. I had to cut the assistance short as I had commitments that I had to attend to. Anyways, got the core work done and hard. 1) Deadlift 135 x 5 225 x 2 315 x 1 405 x 1 475 x 1 2) Above Knee Rack Pulls - Pin 15 - Belt & Wraps 495 x 3 545 x 3 585 x 3 635 x 3 675 x 1 725 x 4 585 x 10 3a) Squat 45 x 5 135 x 3 3b) DB Bench w/Manus 40e x 20 3c) WG Pulldowns 125 x 20 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 30, 2012 Author Share Posted November 30, 2012 November 30, 2012 Noon Just a quick lunchtime grip workout. 1) Guillotine Gripper - Fast closes, 3 count at the close 50 x 10 75 x 3 x 10r 2a) Dan's Blobbin' - York 45#, Feels tougher than my Blob50 or regular 50# blob Attempts x 2 Iso's x 2 Drags x 13/12, 8/7 2b) Band Curl Iso's - 15 reps at the top end Avr x 3 3) 1HP Hops with the Euro 54 x 20, 25, 30 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 1, 2012 Author Share Posted December 1, 2012 December 1, 2012 Noonish 1) Seated BB Shoulder Press 45 x 10 95 x 5 135 x 1 155 x 1 175 x 1 185 x 3 x 2r - Got a weird "pop" in the belly of my right bicep during the 1st rep of the 1st set. Every now and then I got these little pains going right through my bicep for the rest of the workout so I shut it down early to get some additional recovery. 2) Bench Press 45 x 5 135 x 3 225 x 1 275 x 1 305 x 1 210 x 3 x 10r - Stopped these just so I don't bugger myself up. Besides, I'm in the Prelipin range :P During the bench rep work and after I did the rest of this stuff. 1) Low Cable Rows 125 x 15 Changed my mind to do something a bit more arm wrestling specific. 2a) Cable Pulldowns w/V Handle - Strict and just the last bit of the movement 175 x 3 x 10r 2b) Terminator Wrist Curls 20 x 2 x 25r 3) Doc's Inch Trainer Wrist Curls 55 x 8, 10 I also did some arm wrestling training just going through the motions on the table while I was waiting between sets. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 4, 2012 Author Share Posted December 4, 2012 December 3, 2012 Noon 1a) Bench Press 45 x 10 135 x 3 215 x 3 x 10r 1b) WG Pulldowns 125 x 10 175 x 4 x 10r 1c) 2" Thumbless DB Pulls 105 x 5 125 x 4/4, 3/4, 3/3, 2/1 Before Supper 1a) Paused Squats - No Belt 45 x 5, 3 135 x 3 225 x 1 315 x 1 365 x 2 x 5r 1b) Danny Blobbin' with the Blob50 Attempts x 2 Iso's x 2 Drags x 15/16, 11/15 2) Legacy Blob Bouncing 33# x 2 x 30r 3) 1HP Euro Bouncing 64# x 2 x 25r Back was pooped so I left the GM's alone as I want to smash some pulls hard on Thursday and see how many reps I can get with 505 in 20 minutes. Should be fun! Quote Link to comment Share on other sites More sharing options...
bwwm Posted December 6, 2012 Share Posted December 6, 2012 2) Above Knee Rack Pulls - Pin 15 - Belt & Wraps 495 x 3 545 x 3 585 x 3 635 x 3 675 x 1 725 x 4 585 x 10 Damn dude!!! That's got to boost your gripper performance! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 6, 2012 Author Share Posted December 6, 2012 2) Above Knee Rack Pulls - Pin 15 - Belt & Wraps 495 x 3 545 x 3 585 x 3 635 x 3 675 x 1 725 x 4 585 x 10 Damn dude!!! That's got to boost your gripper performance! Just stretching my arms out, had my wraps on. I was bagged from AW practice. I'm supposed to pull today but I'm pretty beat up from going to AW practice with the Edmonton group there on Tuesday. 8:00 to 11:30 beat the piss out of me lol! On the plus side I may have found interested people to be able to put on a grip comp. in the future Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 8, 2012 Author Share Posted December 8, 2012 December 7, 2012 Before Supper Well I pushed this workout a day due to still being a bit sore and a lot tired from my trip to Edmonton. Between hotel beds and not eating and drinking like I normally do and pulling with the Edmonton Extreme club on Tuesday Allstate good considering. Still lots to learn but at least I'm not getting as beat up as what I was when I first started training arm wrestling. 1) Deadlift - All beltless, Straps on the final sets 135 x 4 225 x 2 315 x 1 405 x 1 455 x 1 Max reps in 20 minutes 505 x 9 - I was hoping for 11 - 12 but I didn't time it properly. Plus the last couple of reps were getting a lot slower but there wasn't any hitching at least. 2) Camber Bar Squat 85 x 5 135 x 5 225 x 3 x 10r - way tougher than the power bar at the bottom. Back's pooped a bit from the pulls I guess. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 8, 2012 Author Share Posted December 8, 2012 December 8, 2012 Noonish Man I feel like a can of smashed a55holes! Upper right arm is still bugging me from a couple of months ago and really flared up during the overhead work. I was going to just hit my volume on the bench and leave the 90% rep off. Once I started getting my bench groove I decided to say screw it with anything that would affect my upper arms and hopefully heal up. This has really stalled my progress for pressing. I'm thinking I've probably even regressed in the last while and that freaking sucks monkey balls. 1) Seated BB BTN Pressing 45 x 10, 10 95 x 5 135 x 3 165 x 1 190 x 1, 1 2) Bench Press 45 x 10 135 x 5 - Terminated. Grip between and after the prior written suckage. Blobbin' with the Blob50 Att x 2 Iso's x 3 Drags x 16/18, 16/20 Blob hops with a 49# Lblob 4 x 5r 3.5" DB Standing Wrist Iso's - Slow 15ct 45 x 2 55 x 1 75 x 1 I attempted to do some 1HP hops with my Euro but with 74# I couldn't even move it. I'd say my thumb was sufficiently cooked. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 9, 2012 Author Share Posted December 9, 2012 December 9, 2012 Morning Well let's see how this goes. Prepping for Aaron Corcorran's Arizona Grip Shootout in mid March so I figured I should at least plan this comp. out a bit better than in the past. I'm going to do some periodization with the goal of peaking for the comp. Right now I'm starting the first block with the intent of building up my base strength again. 1) Guillotine Gripper - Explosive with a hold - Implement is ~18# - All weights just plate 50 x 5 75 x 1 85 x 1 95 x 1 100 x 1 105 x 1 - Right was still okay but the left was lagging so I'll start here as a 1RM to work from 65% 70# x 5 x 8r 2a) Homemade TTK 10 x 8 2b) Tabletop Curl w/Manus 55 x 10/15 - Fhaak! Left was feeling really good but this is definately something that makes my right arm want to punch me right in the beets. Stopped there and took some ibu. Didn't feel like any more TTK after that either. Damn that hurts. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 11, 2012 Author Share Posted December 11, 2012 December 10, 2012 Before Supper 1a) Squat - No Belt - Working at getting my rebound back now 45 x 5, 5 135 x 3 225 x 1 315 x 1 365 x 1 395 x 5 x 3r 1b) Euro 2HP - First time in ages and I've got a plan 54 x 10, 5 104 x 5 154 x 2 174 x 3 x 1 - Long holds at the top AG Bouncing 124 x 50 144 x 30 2) GM's Power Bar 225 x 5 - Damn I'm a sissy. Thing was rolling around, chewing up my back and I was to lazy to put up the camber bar sooo... Band GM's - Really flexed my ass hard at the top. Could pinch some freaking mean ones off I tell you what! IW Strong x 3 x 15r - Man is my low back pumped! I can barely walk. No lunges tonight. Quote Link to comment Share on other sites More sharing options...
bwwm Posted December 13, 2012 Share Posted December 13, 2012 Man - you're right. That comp is coming up soon. 3/16/2012 is not a long ways away. I've been doing a lot of grippers and fat bar work, but haven't done as much pinch as I would like. I've got some catching up to do on that. The problem for you and I, is Reinard is coming down. Hasn't he totaled 800# yet? 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 13, 2012 Author Share Posted December 13, 2012 I'm to fat and weak to plan on winning lol! I just want to improve my lifts across the board. My main goal is to 2HP over 200# and to lift the blobs in the medley. Quote Link to comment Share on other sites More sharing options...
bwwm Posted December 13, 2012 Share Posted December 13, 2012 I'm to fat and weak to plan on winning lol! I just want to improve my lifts across the board. My main goal is to 2HP over 200# and to lift the blobs in the medley. If you lift 200# in the 2HP, you'll have me beat. I was dropping 191# at Aaron's IPP like it was hot. 3 attempts at the same weight - last one I got it within about an inch and still dropped it. Christian is another one to watch out for at Aaron's. He's into the strongman/PL'ing stuff, and he was very good at pinch and thick bar for being new to the sport (at least I think he's new to the sport). Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 13, 2012 Author Share Posted December 13, 2012 Agreed. A lot of strong people there especially with the axle. That really stood out for me. Quote Link to comment Share on other sites More sharing options...
Mike Sharkey Posted December 13, 2012 Share Posted December 13, 2012 I'm to fat and weak to plan on winning lol! I just want to improve my lifts across the board. My main goal is to 2HP over 200# and to lift the blobs in the medley. Jason what do you pull on an axle? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 13, 2012 Author Share Posted December 13, 2012 I'm to fat and weak to plan on winning lol! I just want to improve my lifts across the board. My main goal is to 2HP over 200# and to lift the blobs in the medley. Jason what do you pull on an axle? I don't know right now. I'm guessing 320# max-max so I've got some work there too. Quote Link to comment Share on other sites More sharing options...
bwwm Posted December 13, 2012 Share Posted December 13, 2012 I bet it's more than that given what you're pulling on the RT. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 13, 2012 Author Share Posted December 13, 2012 I bet it's more than that given what you're pulling on the RT. That'd be nice but I wasn't finding a lot of transferable strength. Quote Link to comment Share on other sites More sharing options...
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