bwwm Posted December 7, 2013 Author Share Posted December 7, 2013 Today: Pull-Ups: BW+39# 8, 7, 6, 5, 5 Deadlifts: Axle, mixed grip, sumo 2 x 5, 410# Quote Link to comment Share on other sites More sharing options...
bwwm Posted December 8, 2013 Author Share Posted December 8, 2013 Today: DB Press Max Effort: Up to 117.5# for both arms. For left, this was PR. Right was a bit sore, so didn't try for a PR there. CCS Gripper closes: Still missing the CCS on my #3 lately, by about a mm. Dynamic Bench: 135# + red bands double up off of pins. 3 grips x 3 x 3 JM Presses: 95# 3 x 15, 115# x 15 < new exercise Shrugs: 135# x 20, 185# x 15, 225# x 5, 275# x 5, 315# x 5, 365# x 3 2" DB Holds (sec): R 5, 6, 6, 6, 4, 4 L 5, 6, 6, 6, 4, 5 Gracie Negatives: 7 singles both hands 50# Blob lifts: did about 6 or so - got air on each one, didn't time them, but pretty happy with it. Quote Link to comment Share on other sites More sharing options...
bwwm Posted December 10, 2013 Author Share Posted December 10, 2013 Today: DBPress Light: 93# 5 x 1, KBPress Light: 70# 5 x 1 Pull Ups: BW + 57# 5, 5, 4, 3, 2 DL: 420# Axle, Mixed Grip, Conventional, 5, 3, 2 Quote Link to comment Share on other sites More sharing options...
bencrush Posted December 10, 2013 Share Posted December 10, 2013 That's damn close CCS on the #3 Martin! Keep pecking away and it'll fall man. Hope to see you on the list next year. Quote Link to comment Share on other sites More sharing options...
bwwm Posted December 10, 2013 Author Share Posted December 10, 2013 That's damn close CCS on the #3 Martin! Keep pecking away and it'll fall man. Hope to see you on the list next year. Thanks Ben! I got it closed one time a few weeks back, but haven't been able to replicate it. I have been doing more work on overcrushes, and filed my #2.5. I have to switch over to mms training, however as I'm training for Aaron's comp slated in March of next year. Quote Link to comment Share on other sites More sharing options...
bwwm Posted December 11, 2013 Author Share Posted December 11, 2013 Today: Bench: 135# x 10, 225# x 5, 275# 3 x 5 <- the domination of the pink weights continues! On to 285# next week! Zercher Squat: 135# x 10, 185# x 10, 205# x 5, 225# x 3 <- Inching up on these too. That's it for today. Tomorrow is going to be a fun filled day of 2HP, PUs, and DLs. Quote Link to comment Share on other sites More sharing options...
bwwm Posted December 12, 2013 Author Share Posted December 12, 2013 Today: Dynamic DB Presses: 60# + red band 8 x 3 2HP: 123# x 10, 183# 6 x 4 < moving on to 188# next week DB Holds (sec): 180# R 4, 5, 2, 4, 2 L 4, 4, 2, 4, 2 < these were rushed and after 2HP, so not too bad PU: BW + 57# 5, 5, 4, 3, 2 < supposed to be 6 at the start, but lats weren't feeling all that strong today DL: 420# axle, sumo, mixed grip, 5, 3, 2 Quote Link to comment Share on other sites More sharing options...
bwwm Posted December 14, 2013 Author Share Posted December 14, 2013 Today: PUs: BW + 57#, 6,5,4,3,2 < starting to lose momentum on these. Need to mix rows in and back delts, or try doing these with bands. DL: 420# Axle, mixed grip, conventional, 5, 3, 2 We'll see if my grip has recovered enough from Wed to do grippers tomorrow. Quote Link to comment Share on other sites More sharing options...
bwwm Posted December 15, 2013 Author Share Posted December 15, 2013 Yesterday: Max Effort DB Press: Up to 114# or so both arms < these are starting to deteriorate, so I think I need to tweak the program - go with 5 rep target on ME days, or switch exercise Dynamic Bench: Swiss bar, 135#, 3 grips 3x3 KBRows: 123# 5 x 8 Shrugs: worked up to 315# x 6 Sledge work: did sup/pro work and deviations. Grip was too spent from Wed to do hard grippers, etc. I had planned. Quote Link to comment Share on other sites More sharing options...
bwwm Posted January 8, 2014 Author Share Posted January 8, 2014 Getting back to regular workouts again now that sickness and holidays are over. Today: Bench: 135# x 10 225# x 5, 275# 5, 3 < was hoping for 2 x 5, but I wasn't feeling particularly strong and kept 1 or 2 in the tank on the last set. Back Squat: 135# 2 x 10; 185# x 5; 225# x 5 < went well Tomorrow, 2HP! Quote Link to comment Share on other sites More sharing options...
bwwm Posted January 9, 2014 Author Share Posted January 9, 2014 Today: Dynamic DB Press: 60# 9 x 3 2HP: 123# x 10; 188# 6 x 2 PU: BW+57# 2, 2, 2, 2, 1 < pitiful. need to get more reps in with a lower weight and get back in the groove DL: 410# axle, mixed grip, conventional stance, 2 x 5 Quote Link to comment Share on other sites More sharing options...
bwwm Posted January 12, 2014 Author Share Posted January 12, 2014 Today: DBPress: 103# R: 2 2 3 3 L: 1 2 3 3 < took some time to get in gear. Was sore from 40 or so pullups with +22# yesterday Grippers: worked up to #3 mms closes righty. Dynamic Bench: 145# + red bands 3 grips, 3 x 3 2" DB Holds: 180+# 6 sets up to 6 sec Gracie Negatives: 6 sets of 1 each hand Sled drags: 145# up the street and back Quote Link to comment Share on other sites More sharing options...
MattM Posted January 12, 2014 Share Posted January 12, 2014 Thanks Jason!!! Here's the vids of squats from today. Been almost a year that I have been working on hip mobility & ROM on these. I'm a lot happier with the squat depth, and straightness of lower back on these. My sciatica has also not been acting up as I have been going up in weight which is a good sign. Any criticism of form, etc. is welcome. I think I need to go a bit deeper for these to be ligit in a PL meet. Hey, just browsing logs here and would like to give my 2 cents! I agree that your hands could move in a bit, but also the biggest adjustment I would suggest you make is to adopt a low-bar position. You might find with the bar further down on your back that the strain to keep your back straight will be significantly reduced, and give your hips better leverage to move the weight. In general most high bar squats will be done narrow and deep, while your stance (wider and to parallel) is better served with a low bar position on the back. I hope this helps! Quote Link to comment Share on other sites More sharing options...
bwwm Posted January 12, 2014 Author Share Posted January 12, 2014 Hey, just browsing logs here and would like to give my 2 cents! I agree that your hands could move in a bit, but also the biggest adjustment I would suggest you make is to adopt a low-bar position. You might find with the bar further down on your back that the strain to keep your back straight will be significantly reduced, and give your hips better leverage to move the weight. In general most high bar squats will be done narrow and deep, while your stance (wider and to parallel) is better served with a low bar position on the back. I hope this helps! Thanks MattM! That's an good observation. I will investigate and let you know what I find and post move vids. I obviously need to work on shoulder mobility, keep working hip mobility, and start inching up the weights a bit. Quote Link to comment Share on other sites More sharing options...
bwwm Posted January 19, 2014 Author Share Posted January 19, 2014 Yesterday: DB Presses: 103# both hands: 1,2,3,3,3,3 KB Presses: 103# both hands: 1,2,3 Grippers: #1F 10rbh, tns; #2F 5rbh, mms; #2.5F mms R 3 attempts, L 3 attempts (I have filed this down so much it's harder than my #3); #3 mms R 1, 1 L 0, 1; #3F mms R 0, L 0; #3 mms R 1, 1 L 0, 0 Dynamic Bench: 145# + red bands 3 grips x 3 x 3 2" DB Holds: 180# R 6, 6, 3, 4, 2, 2 L 6, 5, 4, 4, 4, 3 JM Presses: 135# 10, 10, 8 Gracie Negatives: 8 bh Sledge work: worked up to 15" on 12# sledge Quote Link to comment Share on other sites More sharing options...
bwwm Posted January 22, 2014 Author Share Posted January 22, 2014 Yesterday: Bench: 135# x 10; 225# x 5; 275# 3 x 5 < PR! moving up to 285# next week! Back Squat: 135# x 10; 185# x 10; 225# 2 x 5 < going to run some more vid next week and inspect form. If it's looking good, I will move up in weight. 1 Quote Link to comment Share on other sites More sharing options...
bwwm Posted January 24, 2014 Author Share Posted January 24, 2014 Yesterday: Dynamic DB Press: 65# db, red band 6 x 3 2HP: 128# x 10; 188# 4, 4, 4, 4, 3 < got rushed towards the end, but happy nonetheless Dynamic Pull Ups: grey bands + BW, 4 x 3 (with bands in back), 1 1/2 with bands in back Dimel DLs: 235# + 40# in chains 2 x 20 Quote Link to comment Share on other sites More sharing options...
bwwm Posted February 2, 2014 Author Share Posted February 2, 2014 (edited) Finishing out a deload week. Today's work: KB Press: 53# 2 x 10 bh; 70# 2 x 5 bh; 103# 2 x 1 bh KB Rows: 103# x 10 bh; 123# x 10bh; 143# x 5bh; 153# x 5 bh; 163# x 5bh KB Hi Rows (rows targeting back delts): 53# 2 x 10bh; 63# 2 x 5 bh; 70# 2 x 5bh Illegal Wide Bench: 135# 2 x 10; 185# 2 x 10 Grippers: #1filed x 10bh, tns; #2filed x 3bh, mms; #2.5filed: R 1, 1 L 1, 0, mms; < first time closing this SOB (filed it too much); #3: R 2, L 1, mms; #3 (157# RGC): R 1, 0 L 0, 0, mms; <first time closing this thing mms 2" DB, 185# Holds (sec): R 5, 5, 4, 2, 3, 2; L 2, 4, 2, 3, 1, 2 < got some pinky joint pain in L hand today Gracie Negatives: 6 x 1, bh < feels like I'm getting more hold time at the top DO Fat Gripz Thumbless Barbell holds (sec): < think these are helping with the Gracie work? just started doing these this week, so we'll see 225# 3 x 10 sec 235# 6, 6, 8, 8 Edited February 2, 2014 by bwwm Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 2, 2014 Share Posted February 2, 2014 Congrats on the PR! Quote Link to comment Share on other sites More sharing options...
bwwm Posted February 2, 2014 Author Share Posted February 2, 2014 Congrats on the PR! Thanks Jason! I had taken about 10~14 days off of grippers to focus on other grip stuff, and it seems to have given me a boost. 2 Quote Link to comment Share on other sites More sharing options...
bwwm Posted February 6, 2014 Author Share Posted February 6, 2014 Time to stop loading up Yori's workout log with my posts. Today: KB Press: 103# 3 x (1,2) < takin' it easy, cuz the right shoulder rotator cuff has been complaining the last few weeks PullUps: BW+57# 4,3,3,2,2 DL: 415# Axle, Sumo (mixed grip) 2 x 5 2HP: 193# 5 x 2; 1.5 on last set (6th) Sledge to platform: 12# 13" 3rbh; 14" 3rbh; 15" 3rbh; 16# R1, L0 DO Thumbless Fatgripz BB (holds for time): 225# 10sec; 235# 10sec; 245# 10sec; 255# 9 sec; 265# 7 sec; 265# 4 sec 2 Quote Link to comment Share on other sites More sharing options...
bwwm Posted February 8, 2014 Author Share Posted February 8, 2014 Yesterday... PUs: BW+57# 4, 4, 3, 2, 2 DLs: Axle, mixed grip, conventional, 2 x 5 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted February 8, 2014 Share Posted February 8, 2014 Looks like you'll be putting up some very good numbers at the contest, Martin! Quote Link to comment Share on other sites More sharing options...
bwwm Posted February 8, 2014 Author Share Posted February 8, 2014 All I try to do is do better than the last competition. I have been trying some new things for thick bar, and enjoying training for the sledge event. Quote Link to comment Share on other sites More sharing options...
bwwm Posted February 9, 2014 Author Share Posted February 9, 2014 Today: KBPress: 103# 3 x (1,2,3) < rotator cuff is starting to feel better, since I switched from DB to KB - think I need to switch up main shoulder exercise more often KBRow: 103# x 15 bh; 123# x 12 bh; 143# 2 x 8 bh Wide grip bench: 135# 2 x 10; 185# x 10; 205# x 6 KBHigh Rows: 53# 2 x 10 bh; 70# 2 x 8 bh JM Presses: 135# 4 x 10 Globe Gripz Curlz: 95# 4 x 6 Sled Drags: 145# to the corner & back, 3 trips Grippers: #1F: 10rbh, tns; #2F 5rbh, mms; #2.5F R 1, L 0 mms #3 R1, L0 #3 (157#) R 0, L 0 < was feeling a bit off on grippers today and grip in general 2" DB: 185# holds for time (sec) R 5, 4, 2 L 4, 2, 2 180# R 4, 3, 3 L 2, 2, 2 Fat Gripz BB, thumbless, hold for time (sec): 225# 10; 235# 10; 245# 10; 255# 10; 265# 8, 7, 6 Quote Link to comment Share on other sites More sharing options...
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