bwwm Posted September 30, 2014 Author Share Posted September 30, 2014 Swiss Bar OHP: 125# (W, M) x 3 x 5 KBRows: 103# 5 x 10 bh KBSwings: 103# 3 x 10 < haven't done this in a long time, so easin' back into these. Quote Link to comment Share on other sites More sharing options...
bwwm Posted October 1, 2014 Author Share Posted October 1, 2014 Today: Bench: 135# x 10; 225# x 5; 295# 5 x 3 Zercher Squat: 135# x 15; 185# 2 x 10; 225# 2 x 5 Quote Link to comment Share on other sites More sharing options...
bwwm Posted October 5, 2014 Author Share Posted October 5, 2014 Last night: Grippers: usual warm up. BB SM Adj: 5 x 7 bh < don't know what the poundage is, I just use this gripper as my repping gripper, and adjust it up as needed. Swiss Bar OHP: 145# 3 x 5 < could have done more, but my right shoulder is touchy lately KBRows: 123# 5 x 10 bh 1 Quote Link to comment Share on other sites More sharing options...
bwwm Posted October 12, 2014 Author Share Posted October 12, 2014 Today: Swiss bar OHP: 145# (wide, narrow) x 4 x 5 Grippers: usual warm-up, then #3: 5 x 3 < hands are feeling a bit beat up, so may take a week off from grip KBRows: 123# 6 x 10, bh Quote Link to comment Share on other sites More sharing options...
bwwm Posted October 21, 2014 Author Share Posted October 21, 2014 Today: Pull Ups: BW: 5, 13, 10, 9, 5 Swiss Bar:125# (wide, med) x 3 x 5 DL: Axle, Conv, Mixed grip, 435# 2 x 5 Quote Link to comment Share on other sites More sharing options...
bwwm Posted October 23, 2014 Author Share Posted October 23, 2014 Yesterday: Squat: worked up to 275# x 5 Bench: worked up to 295# 2 x 3 < need to be careful not to bugger up my shoulder again Today: Overhead DB Presses: 73# 8 x 6, bh Homemade TTK: 22.5# (hi, lo) x 4 x 6 KBRows: 123# 3 x 10 bh Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 23, 2014 Share Posted October 23, 2014 Does squatting before bench hurt your shoulder? I'm just thinking if you've got pre-existing problems maybe it's not best to have your shoulders stretched out in the squat and then have load put on them right away with the bench. Just a thought. Quote Link to comment Share on other sites More sharing options...
bwwm Posted October 23, 2014 Author Share Posted October 23, 2014 Hi Jason! Actually I bench first, then squat, but I think you're on to something. I was thinking about experimenting with squatting on a different day, just to see what would happen. My right shoulder has been getting inflamed for a number of weeks now, so I have been cutting back on volume on the heavier stuff, and added in some lower weight, higher volume stuff to try to pump blood through. I'm thinking I need to revamp my program in general - too many shoulder-centric movements back-to-back. It seems as I get older it's more about maintaining joint health in order to make progress, not so much about stimulating the muscles anymore. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 23, 2014 Share Posted October 23, 2014 Throw in some floor pressing for a while and squat with a specialty bar if you have one or front squats/kettlebells for a bit. Maybe just a little break and you'll be better. Quote Link to comment Share on other sites More sharing options...
bwwm Posted October 25, 2014 Author Share Posted October 25, 2014 I think it's something in the SC joint. I don't quite have the room for floor presses, so I've mixed in pin presses to reduce ROM and build my lockout. Today, I maxed out on my Rolling Thunder. I hit 180+# in plates both hands. Think the pin is probably 2 or 3#'s. That's 5#'s more than my last PR at the beginning of the year. I will take it ;-). 2 Quote Link to comment Share on other sites More sharing options...
bwwm Posted October 26, 2014 Author Share Posted October 26, 2014 Weighed the plates & loading pin on the RT setup I used. Turns out it was 191#. Some of my 45# plates are ridiculously heavier. Today: Swiss Bar OHP: 145# (wide, med grip) x 4 x 5 Grippers: usual warm up; SM Adjust: 5 x 7 Pull Ups: BW: 5 reps; BW+57# 4 x 5 < whoo hoo Inch DB Negatives : 5 bh 50# blob: 4 lifts bh DLs: 435# mixed grip, Conventional, axle, 2 x 5 Quote Link to comment Share on other sites More sharing options...
bwwm Posted October 30, 2014 Author Share Posted October 30, 2014 Today: DB OHP: 73# 9 x 6 bh TTK: 22.5# (hi, lo) x 4 x 7 PUs: BW: 5 ,14, 9, 10, 6 Quote Link to comment Share on other sites More sharing options...
bwwm Posted October 30, 2014 Author Share Posted October 30, 2014 Been working on the KBRows - worked up to 123# 7 x 10 a few days ago, and that seems to have a direct carry over to PUs. Quote Link to comment Share on other sites More sharing options...
bwwm Posted October 31, 2014 Author Share Posted October 31, 2014 Today: DL: Axle, Mixed Grip, Conventional Stance, 435# 2 x 5 Quote Link to comment Share on other sites More sharing options...
bwwm Posted November 6, 2014 Author Share Posted November 6, 2014 Last Night: DB OHP: 73# 10 x 6 bh TTK: 22.5# (hi, lo) x 4 x 8 PUs: BW: 5 BW+57#: 5 5 5 4 <- as best as I can remember 1 Quote Link to comment Share on other sites More sharing options...
bwwm Posted November 9, 2014 Author Share Posted November 9, 2014 Today: Swiss Bar OHP: 145# 4 x 5 x (wide, med grip) < shoulder is starting to feel pretty good, so I may up the volume or weight next week Grippers: worked up to 5 x 8 on my adj BB SM. Once I get to 5 x 10, then it's time to bump the difficulty of it Pull Ups: BW 5, 15, 13, 11, 9 < kb rows are having a huge impact on the quality of the reps & ability to push the volume on PUs. 50# blob lifts: 6 full lifts, both hands < TTK work is paying off Inch DB negatives: 6 both hands < need to start doing more volume / static hold work with my fat gripz. 1 Quote Link to comment Share on other sites More sharing options...
bwwm Posted November 12, 2014 Author Share Posted November 12, 2014 Today: Bench: 135# x 15; 225# x 5; 295# 3 x 3 Back Squat: 135# x 15; 185# x 10; 225# x 5; 275# 2 x 5 1 Quote Link to comment Share on other sites More sharing options...
bwwm Posted November 16, 2014 Author Share Posted November 16, 2014 Last night: Swiss Bar OHP: 145# (wide, med) x 4 x 5 Grippers: warmed up to #3 vol sets: R: 3.5; 4; 4; 4?; 4? L: 4; 4; 4; 3.5; 4 < small differences in set making a big difference in # of reps PU: BW: 4 BW+57#: 5, 5, 4, 3, 3 Inch DB Negatives: 6 each hand 50# blob: R: lift, lift, small lift, hop L: lift, lift, small lift, small lift Quote Link to comment Share on other sites More sharing options...
bwwm Posted November 16, 2014 Author Share Posted November 16, 2014 Note that the above gripper closes were 20mm set. 1 Quote Link to comment Share on other sites More sharing options...
bwwm Posted November 30, 2014 Author Share Posted November 30, 2014 Today: Swiss Bar OHP: 145# 4 x 5 x (wide, med grip) Grippers: worked up to 5 x 8 on my adj BB SM Wide Grip Bench: 135#: 3 x 10 < just getting back into these KBRows: 143# 7 x 5 Inch DB Negatives: 10 each hand Also did some ab wheel today, and stretches for my foot. Quote Link to comment Share on other sites More sharing options...
bwwm Posted December 2, 2014 Author Share Posted December 2, 2014 PUs: BW: 5, 13, 12, 11 Swiss Bar OHP: (wide, med) 2 x 5 < shoulders are sore today. Thinking maybe I should only do the wide grip overhead. Must be some kind of impingement going on with this? Quote Link to comment Share on other sites More sharing options...
rico300zx Posted December 2, 2014 Share Posted December 2, 2014 Sounds like you need to rest your shoulders and thumbs, take a little break and heal up bro. Quote Link to comment Share on other sites More sharing options...
bwwm Posted December 4, 2014 Author Share Posted December 4, 2014 Sounds like you need to rest your shoulders and thumbs, take a little break and heal up bro. Thanks for your concern Parris. It's just my right shoulder flares up now & then. I've actually dropped the weight & volume on it for a number of weeks now, so at some point if it doesn't chill out, I will go to the MD for additional help. Today: Homemade TTK: Worked up to 22.5#, (high, low) x 4 x 10 < moving up to 25# next week! OverheadDBPress: 73# db 10 x 7 bh KBRows: 123#; 2 x 14 Quote Link to comment Share on other sites More sharing options...
bwwm Posted December 5, 2014 Author Share Posted December 5, 2014 DL: 435# axle (mixed grip), conventional, 2 x 5 Quote Link to comment Share on other sites More sharing options...
bwwm Posted December 6, 2014 Author Share Posted December 6, 2014 DB Work: #40 dbs; tri's / bi's / flat press PUs: BW 5; BW +57#: 5, 5, 5, 4 1/2, 4 getting some volume going on these finally Quote Link to comment Share on other sites More sharing options...
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