Against The Weight

[bubba29]

Location: Globo Gym

BB Squat:

115 x 5

135 x 5

165 x 3

195 x 3

225 x 3

255 x 3

Zercher Step Ups:

225 x 6

225 x 8 x 2s

Machine Glute Kick Back:

50 x 10

60 x 10 x 2s

Leg Ext:

150 x 10 x 3s

Had to tweak training a bit to prepare for a strongman comp. on 2-2-13. The zercher move will be to mimic a stone carry event.

[bubba29]

Location: Globo Gym (yesterday)

BB OHP:
65 x 5
85 x 5
105 x 3
115 x 3
130 x 3
140 x 3

Pullup:

BW x 4 x 2s

BW +35 x 3

+50 x 2

+75 x 1

Pendlay Row:

155 x 8 x 3x

DB Bench:

60 x 10 x 4s

Pullup/VBar Pushdown Superset:

BW 8, 6, 4, 2

160 8, 6, 4, 2

BB Shrug:
225 x 8

315 3/3/3 (DO/mix grip/mix grip) x 2s

DB Lat Raise:

20 x 10 x 3s

DB Hammergrip Curl:

40 x 10

40 x 8

35 x 8

[bubba29]

Location: Kusar's Gym

Log C&P:

85 x 4

150 x 3

150 x 3

150 x 2

Rack Pulls (just below knee):
315 x 2

335 x 1

365 x 1

405 x 1

435 x 1

315 x 5 x 3s

Axle Pendlay Row:
133 x 10 x 3s

KB 2 hand C&P:

24kg x 8 x 3s

Did a couple high rep sets on the CoC 1.5.

Good workout prepping for strongman. Gonna work on heavy singles on the log to get stronger at it. Need to perfect technique.

Edited December 14, 2012 by bubba29

[bubba29]

Location: Kusar's Gym

"Strongman Saturday"

Sled Drag 4 runs

Sled Push then Fireman's Pull start with 400#+ on sled and remove a plate each run. 4 runs.

Plate lift x 3 x 4 sets work up to 240# / superset with 24" box jump x 8

150# stone load to 40" platform x 3 x 4 sets / superset with 30 second battling ropes

40# med ball toss x 12

KB swings 28kg x 10, 32 kg x 10, 40 kg x 10, 92 kg x 4 (more like rocking than swinging)

Finished up with some 25# plate pinch around world 10 x 3 sets. Hubbed a 25# plate 3/hand x 3 sets.

Did some heavy wrist roller.

[bubba29]

Location: Globo Gym

BB Squat:
115 x 5
145 x 5
165 x 3
205 x 5
235 x 3
265 x 1

Zercher Step Ups:
235 x 8 x 3s

Bulgarian Split Squat"

40# DBs x 6, 6, 8/ leg

Machine Leg Curl:

110 x 8 x 3s

Machine calf raise:

10 plates x 16 x 3s

Last set in squat felt really strong. Gonna bump things up next round.

[bubba29]

Location: Globo Gym

BB OHP:
65 x 5
85 x 5
95 x 3
120 x 5
135 x 3
150 x 2 ((bad word filter) yeah!)

Hammerstrength Row:

90 x 8 / side

115 x 6

125 x 6

135 x 4

Seated Unilateral Steep Incline Press:

50 x 6

50 x 8

60 x 5

60 x 6

Kirk Shrugs:

205 x 6 x 3s

Regular Shrug:
205 x 16

Pull Ups:

BW x 4 x 3s

DB Lateral Raise:

25 x 8 x 3s

[bubba29]

Location: Home Gym

Grippers:

1 x 6 x 2s

1.5 x 4 x 2s

5 x 1

2.5 x 1

6 x miss (forced rep both hands}

6 x forced rep right

2.5 x forced rep left

5 x overcrush right and left

Hub:

25 x 1 x 5s

35 x 2r x 2 hover left

82 mm 2 hand pinch:

110 x 1

120 x 1

130 x 1 x 2s

140 x 1

145 miss

125 x 2

levering

[bubba29]

Location: Kusar's Gym

Log C&P:

90 x 4

110 x 1

140 x 1

160 x 1

85 x 6 x 2s

Rack Pull:

315 x 2

365 x 1 x 2s

405 x 1 x 3s

Axle Pendlay Row:

153 x 5 x 4s

Zercher Squat:

153 x 5 x 4s

Wide Grip Pullups:

BW x 10, 10, 8, 6

Farmers Walk:

130 x 1 trip down n back

130 x 1 trip down n back

130 x 2 trips down n back

DB Front Raises:
25 x 10 x 2s

[bubba29]

Location: Kusar's Gym

Strongman Saturday. Did a lot of back/posterior chain stuff. Good work but no specific grip stuff.

[bubba29]

Location: Home Gym

2 Hand KB Swing:

60 x 10 x 3s

2" DB Deadlift:

80 x 6 x 2s

130 x 1 x 2s

2" DB Row:

100 x 5 x 4s

19 mm 1 hand Pinch:

38 x 2

33 x 2, 3, 6( R)/3(L)

32.5 Blob Clean:
5 singles x per hand

Plate Hubbing:

25 several times each hand

35 several times each hand

Hubbed a 35 in each hand up to lock out first time ever

floated a 45 with my right

Happy with my hub and pinch strength progress.

Edited December 28, 2012 by bubba29

[anwnate]

Location: Home Gym

2 Hand KB Swing:

60 x 10 x 3s

2" DB Deadlift:

80 x 6 x 2s

130 x 1 x 2s

2" DB Row:

100 x 5 x 4s

19 mm 1 hand Pinch:

38 x 2

33 x 2, 3, 6( R)/3(L)

32.5 Blob Clean:

5 singles x per hand

Plate Hubbing:

25 several times each hand

35 several times each hand

Hubbed a 35 in each hand up to lock out first time ever

floated a 45 with my right

Happy with my hub and pinch strength progress.

Nice. Keep em (PR's) coming!

[bubba29]

Location: Home Gym

2 Hand KB Swing:

60 x 10 x 3s

2" DB Deadlift:

80 x 6 x 2s

130 x 1 x 2s

2" DB Row:

100 x 5 x 4s

19 mm 1 hand Pinch:

38 x 2

33 x 2, 3, 6( R)/3(L)

32.5 Blob Clean:

5 singles x per hand

Plate Hubbing:

25 several times each hand

35 several times each hand

Hubbed a 35 in each hand up to lock out first time ever

floated a 45 with my right

Happy with my hub and pinch strength progress.

Nice. Keep em (PR's) coming!

thx, i have a bunch of different tools to test and improve my grip strength. i anticipate the PRs will keep coming. i may never be as strong as some of the top guys but i am enjoying beating gravity one pound at a time.

[bubba29]

Location: Kusar's Gym

Reverse Hyper:

90 x 10 x 3s

DB Bench:

45 x 5

55 x 5

75 x 5

75 x 5

85 x 5

95 x 4

2" Handle DB Row:

55 x 8

75 x 8

90 x 6 x 3s

Bulgarian DB Split Squat:

40/hand x 8 x 3s

KB Press:

24kg x 6, x 8 x 2s

Kirk Shrug:
185 x 8 x 2s

185 x 10 x 2s

Pullup:

BW x 6 x 4s

[bubba29]

Location:

Globo Gym

Deadlift:

185 x 5

225 x 5

275 x 3

285 x 5

335 x 5

365 x 5

Hammerstrength Pulldown:

90 x 8

115 x 6, x 8, x 6

Lying Hamstring Curl:

100 x 8

110 x 8

120 x 8

100 x 8

Seated Incline DB Shrug:

50 x 16

65 x 16

Hammergrip DB Curl:

45 x 16 x 2s

45 degree Back Extension:

BW+45 x 14 x 2s

[bubba29]

Location: Home Gym (last night)

KB 2 hand Swing:
60# x 8 x 4s

KB 1 hand Press:

30#$ x 6 x 2s

60 x 4

60 x 6 x 5s

4" Block lift:

29 x 3

34 x 2

39 x 1

44 x 1

49 x 1 x 3s

Some blobbin', some hubbin', some 1.5 overcrushes, some levering.

[bubba29]

Location: Kusar's Gym (yesterday)

Strongman Saturday.

did a lot of strongman type movements, back and hands got some good work. nothing to write home about just more strength in the bank.

[bubba29]

Location: Globo Gym

Overhead Press:

95 x 5

105 x 5

115 x 5

120 x 5

130 x 4

DB Bench:

60 x 10

65 x 10 x 2s

DB Lateral Raise:

35 x 4 x 2s

30 x 6

Tricep V Bar Pushdown:

150 x 8

160 x 6, x 8

[bubba29]

Location: Kusar's Gym

DL:
175 x 5

225 x 5

260 x 5

305 x 5

345 x 3

395 x 3

DB Row:

115 x 6 x 4s

Bulgarian Split Squat:
45 DB/hand x 8/leg x 3s

BB Shrug:

225 x 10

275 x 8

315 x 8

Reverse Hyper:

90 x 8 x 3s

DB hammergrip curl:

50 x 16 x 3s

Everything felt strong tonight.

Edited January 9, 2013 by bubba29

[bubba29]

Location: Kusar's Gym

Log C&P:

85 x 5 x 2s

95 x 3

105 x 5

135 x 5 x 2s

Axle Row:

153 x 5 x 3s

Superset

Zercher Stepup:

153 x 5/leg x 3s

Pullup:

BW+35 x 3

+44 x 2

+53 x 3

+70 x 2

1 Arm DB Jerk:

50 x 3

30 x 3

75 x 3 x 2s

RT:

140 x 2

120 x 5 +max hold x 3s

DB Front Raise:

30 x 8

30 x 10

30 x 6

Various Grip Cable Pulldowns:

135 x 8 x 4s

[bubba29]

Location: Kusar's Gym

Strongman Saturday

Got some good work in. A lot of grip centric stuff.

[bubba29]

Location: Globo Gym

Decline Bench:

135 x 6

155 x 6

185 x 3

205 x 3 x 4s

(slight) Incline DB Bench:

65 x 5 x 2s

70 x 5

75 x 5

Machine Lat Raise:

8 plates x 8 x 2s

6 plates x 8

VBar Pushdown:
150 x 8 x 2s

140 x 8

I aggrevated my should last Thursday. Decided to lay off 5/3/1 OHP today. Did some lighter stuff. Felt pretty good.

[bubba29]

Location: Globogym

DL:

175 x 5

205 x 5

275 x 3

320 x 5

375 x 3

410 x 1

Bulgarian Split Squat:

DB 45/hand x 8/leg x 3s

Pullups (various grips):

BW x 8 x 4s

Machine Hip Abductor:

70 x 10

100 x 9

100 x 12

Hamstring Curl:

100 x 8

110 x 8

120 x 6

Hammerstrength Row:

90 x 8

115 x 6

115 x 5

Kirk Shrugs:
185 x 8 x 2s

BB Shrugs:

185 x 18

Hammer Grip DB Curl:
50 x 12 x 2s

45 x 16

Deadlift felt strong today.

[bubba29]

Location: Kusar's Gym (yesterday)

BB Squat:
135 x 5

185 x 5

205 x 5 x 5s

Close Grip Bench:

135 x 5

155 x 8

185 x 3 x 3s

DB Row:
100 x 8 x 4s

Axle DO DL:

223 x 4 x 4s

Many sets of cable pulldown.

[bubba29]

KB Front Squat:
35 + 44 x 8

53 + 44 x 8 x 4s

Pendlay Row:

135 x 5

185 x 5 x 2s

155 x 8 x 2s

Leg Press:
180 x 6 x 3s

Seated Cable Row:

100 x 10

160 x 8

200 x 6

Cable Lat Pulldown (various grips):

150 x 6 x 2s

150 x 10

Hip Abduction Machine:

110 x 10 x 3s

Glute Machine:
60 x 14

70 x 10 x 2s

Tried BB front squat but I just don't have the wrist flexibility to hold the rack position.

[bubba29]

Location: Globo Gym (last wednesday the 23rd)

Zercher Squat:

95 x 5

135 x 5

185 x 5 x 4s

Close Grip Bench:

135 x 5

155 x 5

185 x 3 x 3s

"Suitcase" Dealfit:

155 x 4

155 x 4

155 x 2

DB Lateral Raise:

30 x 6 x 2s

25 x 8

DB Hammergrip Curl:

50 x 14

50 x 12

50 x 14

Snatch grip DL:
135 x 6 x 3s

Tricep VBar Pushdown:

170 x 8

180 x 8

160 x 8