Josh O'Dell Posted March 26, 2014 Author Share Posted March 26, 2014 Legs today Axle deads Warmup 115/12reps 165/12reps 225/10reps Working 305/8reps 350/1rep PR!!! 350/1rep 305/5reps Axle hacksquats 275/10reps 275/10reps 245/10reps 245/10reps Dumbell lunges with thick handles 45lbs 4sets/12reps Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted March 30, 2014 Author Share Posted March 30, 2014 Just recovering this weekend, I plan to go real heavy on grippers this week.. 1 Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted April 3, 2014 Author Share Posted April 3, 2014 Well my training will look a bit different for a while, I will be competeting in the Nationals! Can't wait for this, Im going to make my own 2hp and work on the 20mm Block set alot. It will be my first comp so will see how it goes. I took the 40lb Hex outside today and did time holds till the skin came up on my thumb, Also i bent 15 60d nails In thin sueds reverse, OH, UH, i will proble take a few days Off this is my vacation week and all i have done is hike. Feel free to give me comp. Advice;) 1 Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted April 4, 2014 Share Posted April 4, 2014 Hey bro, saw in my log that your shoulders have been bothering you. My injury has been on and off since 2009...it has gone away for years and then occasionally pops back infor a few weeks to let me know that it missed me. Here's how i have dealt with it 1. Stopped barbell presses and dips. They really kill my rotator cuffs...i just use dumbbells instead now and machines for secondary exercises. 2. Lots of internal and external rotations with low weight and high reps. A resistance band is good for this or the cable station, but i like going old school and using a dumbbell and flat bench 3. Check out broomstick stretches for the shoulders, theyre awesome. 4. A nice warm shower in the morning to loosen up the shoulders 5. A little bit of icy hot or tiger balm on the area for somer relief. 6. I use this supplement animal flex by universal nutrition for joints and it's amazing I wouldn't take any anti inflammatory meds. I think that stuff is all garbage and destroys the liver. I see you do a lot of benching and i hate to say it but that may be the culprit. After years of working out the bench really does a number on the shoulders because it puts them in a fixed range of motion. Anywho, hope i helped a bit. And congrats on getti g into the nationals bro. Honestly that is where you need to be because your grip strength seems to have no ceiling! Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted April 4, 2014 Author Share Posted April 4, 2014 Hey bro, saw in my log that your shoulders have been bothering you. My injury has been on and off since 2009...it has gone away for years and then occasionally pops back infor a few weeks to let me know that it missed me. Here's how i have dealt with it1. Stopped barbell presses and dips. They really kill my rotator cuffs...i just use dumbbells instead now and machines for secondary exercises.2. Lots of internal and external rotations with low weight and high reps. A resistance band is good for this or the cable station, but i like going old school and using a dumbbell and flat bench3. Check out broomstick stretches for the shoulders, theyre awesome.4. A nice warm shower in the morning to loosen up the shoulders5. A little bit of icy hot or tiger balm on the area for somer relief.6. I use this supplement animal flex by universal nutrition for joints and it's amazingI wouldn't take any anti inflammatory meds. I think that stuff is all garbage and destroys the liver. I see you do a lot of benching and i hate to say it but that may be the culprit. After years of working out the bench really does a number on the shoulders because it puts them in a fixed range of motion. Anywho, hope i helped a bit. And congrats on getti g into the nationals bro. Honestly that is where you need to be because your grip strength seems to have no ceiling!thanks Anthony! Good advice and yes i have noticed it alot on the benchPress and i just started doing dips a few weeks back and thats when it got real bad... Any how i guess i will stop the dips and barbell bench for now its not like you have to Have them.. I love dumbell presses alot , and the perfect pushup seems to take stress Off my shoulders. All well to you bro! Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted April 4, 2014 Author Share Posted April 4, 2014 Biceps/pinch/some gripper attempts. Curls Warmup 85lbs/12reps Coc2.5/5reps 90lbs/10reps Coc2.5/5reps 95lbs/10reps Coc3/1rep Working 100lbs/10reps Coc3.5/gettin closer!RH/BB Elite LH close! 105lbs/10reps 110lbs/8reps Homemade adjustable sledge at 31in and 6lbs 3deads per hand Hm quarter pinch 15lbs 5reps each hand 3 sledge lifts behind the back Repeated all the above 5 times 21's with 65lbs/4sets/21 reps. Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted April 4, 2014 Share Posted April 4, 2014 Hey bro, saw in my log that your shoulders have been bothering you. My injury has been on and off since 2009...it has gone away for years and then occasionally pops back infor a few weeks to let me know that it missed me. Here's how i have dealt with it1. Stopped barbell presses and dips. They really kill my rotator cuffs...i just use dumbbells instead now and machines for secondary exercises.2. Lots of internal and external rotations with low weight and high reps. A resistance band is good for this or the cable station, but i like going old school and using a dumbbell and flat bench3. Check out broomstick stretches for the shoulders, theyre awesome.4. A nice warm shower in the morning to loosen up the shoulders5. A little bit of icy hot or tiger balm on the area for somer relief.6. I use this supplement animal flex by universal nutrition for joints and it's amazingI wouldn't take any anti inflammatory meds. I think that stuff is all garbage and destroys the liver. I see you do a lot of benching and i hate to say it but that may be the culprit. After years of working out the bench really does a number on the shoulders because it puts them in a fixed range of motion. Anywho, hope i helped a bit. And congrats on getti g into the nationals bro. Honestly that is where you need to be because your grip strength seems to have no ceiling!thanks Anthony! Good advice and yes i have noticed it alot on the benchPress and i just started doing dips a few weeks back and thats when it got real bad... Any how i guess i will stop the dips and barbell bench for now its not like you have to Have them.. I love dumbell presses alot , and the perfect pushup seems to take stress Off my shoulders. All well to you bro! No prob man. Yeah, benching isn't necessary at all. Dumbbel presses are even better imo. And that perfect push up is awesome... You can put some plates in a bookbag and put it on your back and bam! Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted April 4, 2014 Author Share Posted April 4, 2014 Hell you bro! Never thought of adding weight. 1 Quote Link to comment Share on other sites More sharing options...
jvance Posted April 4, 2014 Share Posted April 4, 2014 Josh, looks like you'll be in my weight class... I've got some work cut out for me! Glad you decided to go to nationals should be a kickass time Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted April 4, 2014 Author Share Posted April 4, 2014 Josh, looks like you'll be in my weight class... I've got some work cut out for me! Glad you decided to go to nationals should be a kickass timehell yea man i am stoked! It will be so coo tMeet everyone in person! Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted April 7, 2014 Author Share Posted April 7, 2014 As normal i healed over the weekend, did about 1000 calvr raises at work and pushups. Tomorrow will be leg day and a long hike. Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted April 7, 2014 Author Share Posted April 7, 2014 NAGS Training. Today i start training for NAGS Axle deads 115/warmup 165/warmup 225/warmup Hacksquats 305/4sets/10reps Working sets 285/8reps 305/6reps 305/6reps 305/6reps 12lb sledge deads 14in/7reps both hands 15in/5reps both hands 17in/1rep both hands Did some lite rotory cuff work My shoulder is f#!## Quote Link to comment Share on other sites More sharing options...
Tom Scibelli Posted April 8, 2014 Share Posted April 8, 2014 17" is real good on the sledge DL! Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted April 8, 2014 Author Share Posted April 8, 2014 17" is real good on the sledge DL!Thanks Tom! I seemed to of picked up on it pretty well, now i just need toPractice with my homemade euro, will see I hope i do ok at the comp. Quote Link to comment Share on other sites More sharing options...
jvance Posted April 8, 2014 Share Posted April 8, 2014 You will brother, you will learn so much from being there and talking to all the veterans. Guaranteed PRs in the months that follow. My pinch went up 40 lbs from nationals, so did my axle, I lifted the blob, 2 45s, and a bunch more PRs. Competing accelerated my training Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted April 8, 2014 Author Share Posted April 8, 2014 You will brother, you will learn so much from being there and talking to all the veterans. Guaranteed PRs in the months that follow. My pinch went up 40 lbs from nationals, so did my axle, I lifted the blob, 2 45s, and a bunch more PRs. Competing accelerated my trainingHell yea! I wonder what i willGet on the real axle, mine is pvc and now i have A peice of 1.9in dia. Metal pipe. Does the Im axle Hold chalk well how is it?? Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted April 8, 2014 Author Share Posted April 8, 2014 Chest and 2hp Dumbell BP 75lbs/4sets/10reps 65lbs/4sets/10reps Wooden 2hp First time ever trying this, I got 135 max today but i was still sore from axle yesterday. I hope I do ok at nationals with this little of training time.. Whats the real 2hp feel like at the comp my wooden setup is slick does the real one hold chalk or have any texure? Any way here is my first 2hp workout. 135lbs/1rep 125/5reps 125/5reps 115/5reps 115/5reps 100/5reps 100/5reps This smoked my forearms! Love it Quote Link to comment Share on other sites More sharing options...
Tom Scibelli Posted April 9, 2014 Share Posted April 9, 2014 I think your training with your wooden 2hp will definitely help for nationals. Since it's new training to you, you're numbers will probably go up fast. The fact that the wood is slick will make the real device feel easier when you get your hands on it. Do you have a pic of your 2hp? Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted April 9, 2014 Author Share Posted April 9, 2014 Here is very slick, 2 1/4 thick Quote Link to comment Share on other sites More sharing options...
Tom Scibelli Posted April 9, 2014 Share Posted April 9, 2014 Here is very slick, 2 1/4 thickThat's pretty cool Josh, that should do the job preparing you for the 2hp Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted April 9, 2014 Author Share Posted April 9, 2014 Here is very slick, 2 1/4 thickThat's pretty cool Josh, that should do the job preparing you for the 2hpThanks Tom, Im impressed how sore myforearmes are today from 2hp. Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted April 16, 2014 Author Share Posted April 16, 2014 Chest and triceps+ some ccs closes. Benchpress 115/warmup 155/8reps. 195/8reps. 195/8reps. 185/7reps. Dumbell bp 70lb/12reps/3sets Dumbell bp 65lb/12reps/3sets Tricep pulldown 65lb/15reps/4sets Coc closes 149#coc3/ccs 1rep 149#coc3/ccs 1rep 146#coc3/ccs 1rep 146#coc3/ccs 1rep 136#T6/ccs 1rep 124#2.5/ccs 1rep 140#Hg300/ccs1rep 110#coc2filed/tns3reps Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted April 19, 2014 Author Share Posted April 19, 2014 Biceps, 20mm blockset, plate curl Curl bar 95lbs/12reps/8sets 20mm blockset Coc3/10singles Plate curl 25lbs/4sets/8reps Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted April 22, 2014 Author Share Posted April 22, 2014 Chest/triceps/rice bucket/sledge Benchpress 115/warmup 185lbs/4sets/10reps Incline bench/pushup supersets 140lbs/10reps/25pushups/4sets Tricep pulldown 70lbs/4sets/12reps 14lb sledge deads 14in/3reps/4sets Wristroller 2in dia. 15lbs 4sets/4reps Rice bucket 2min eachhand 4sets. Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted April 22, 2014 Author Share Posted April 22, 2014 My Coc3 cert is going to be next wensday at 3pm! Im taking the time up till then off to heal, I wanna get this done boys ! Been a year since i first closed the 3 and im ready to get my name on that list! 1 Quote Link to comment Share on other sites More sharing options...
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