JoshW Posted February 17, 2015 Share Posted February 17, 2015 FGX DO Deadlifts are no joke, I'm sure you have 230-240lbs in you, get psyched up and lift brother. Good stuff! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 18, 2015 Author Share Posted February 18, 2015 FGX DO Deadlifts are no joke, I'm sure you have 230-240lbs in you, get psyched up and lift brother. Good stuff! Thx brotha! I got 235# a few months ago and I know I got 250# I just have to time it right next time. I should do them early in the week not the day after TNS maxing. Was that an excuse? lol. Maybe next time. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 18, 2015 Author Share Posted February 18, 2015 Squats/Pullups- ssb atg: 50%(160#) x 5 60%(190#) x 4 70%(225#) x 3 x 2 sets 80%(255#) x 3 x 2 sets 85%(270#) x 2 x 3 sets 80%(255#) x 3 x 3 sets ss/ ghr/ghr pause back raise x 4's x 10 sets also warmed up pull-ups w/ speed doubles x 5 sets Weighted 2" rope pullups: 22#chain x 4 x 11 sets, then doubles x 3 sets to get 50r/total seated db shrugs: 50#'s x 20, 25r 85#'s x 20 x 5 sets Fat bar pull-ups: 22# chain max reps then drop weight and finish bw: 6/3, 7/2, 7/3 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 21, 2015 Author Share Posted February 21, 2015 2/21/15-Press/Grippers/Accessory Rest Pause Bp: 265# x 5r / 30 sec rest/ 2r / 30 sec rest / 1r 235# x 4r / 30 sec rest/ 2r / 30 sec rest up wgt to 250#/ 1r Incline press- 225# x 1 Drop 175# x 7 225# x 1 Drop 175# x 6 225# x 1 Drop 175# x 7 ss/Grippers 10# strap holds for 10 second sets: Coc 2 x 6 10 second sets (1 min time under tension) both hands ghp 4 x 4 10 second sets (40 sec) both filed 1.5 x 2 10 sec holds (20 sec) both - 2min total clickers: coc 2 x 2 sets max reps ghp 4 x 2 sets max reps filed 1.5 x 2 sets max reps Giant set: Dips: bw x 5 sets db lat raise x 5 sets band pushdowns x 5 sets (partials got a big pump) BB shrugs up to 295# x 5 sets was getting close to 20 clickers w ghp 4 lh. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 21, 2015 Share Posted February 21, 2015 Nice work man, I wish I did more actual grip stuff mixed in with lifting like you do seeing that I log on a grip training web site haha. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 21, 2015 Author Share Posted February 21, 2015 Nice work man, I wish I did more actual grip stuff mixed in with lifting like you do seeing that I log on a grip training web site haha. Lol DO IT MAN! It won't take away from anything you're doing at all just start hitting grippers once a week between a main lift. You already do a ton of thickbar/strongman type stuff. It will carry over. Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 22, 2015 Author Share Posted February 22, 2015 2/22/15-Squats/Thickbar SSB atg: 50%(160#) x 5 60%(190#) x 4 70%(225#) x 3 x 2 sets 80%(255#) x 3 x 2 sets 85%(270#) x 2 x 2 sets 90%(290#) x 1 x 2 sets ss/ ghr/ghr back ext/ghr situp x 4's x 10 sets fgx db preacher curls: 50# x 8/6, 6/5, 5/5, 5/4 standing wrist wrench curl: 25# x 10/10 30# x 8/8 40# x 5/5 50# x 3/3 55# x 3/2 60# x 1/1*wgt pr ssb atg: 50%(160#) x 5 60%(190#) x 4 70%(225#) x 3 x 2 sets 80%(255#) x 2 x 4 sets ss/ meadows rows(med-light day): 75# x 10/10 100# x 10/10 x 3 sets- easy LH, a few resets RH. Fgx DB row finisher: 85# x 5/5 x 3 sets both. A couple set downs RH. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 26, 2015 Author Share Posted February 26, 2015 2/25/15-Squats/accessory ssb atg: 50%(160#) x 5 60%(190#) x 4 70%(225#) x 3 x 2 sets 80%(255#) x 3 x 6 sets ss/ ghr, ghr back raise x 4's x 10 sets close grip thumbless fat bar pull-ups: hit the back a little different x 10 x 7 sets Seated DB shrugs: 85#'s x 20 x 5 sets Bent over flys: 10#'s x 20 x 5 sets Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 28, 2015 Author Share Posted February 28, 2015 (edited) 2/28/15-Press/Gripper Rest pause BP: 265# x 6r/30 sec rest/ 2r /30 sec rest/ 1r 235# x 7r/30 sec rest/ 3r / up wgt to 250# x 2r Standing strict press: 95# x 10 x 3 sets Incline BP: 225# x 3 drop 10# x triples to 135# x 11 at the end ss/ Grippers: 25mm block set for max reps. I did sets until I dropped under 5r either hand then dropped to the next lighter gripper. started with 109# coc 2: first set almost got 10r w/LH. Took 7 sets before dropped under 5 w/RH 98# ghp 4: took 6 sets filed 1.5: took 4 sets Giant set: Bw dips x 5 sets DB lat raise x 10#'s x 5 sets MM band pushdown partials x 5 sets BB shrugs: up to 305# x 5 sets Edited February 28, 2015 by Durrs 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 1, 2015 Author Share Posted March 1, 2015 3/1/15-Squats/Medium rep thickbar ssb atg: up training max 10# to 330# 50%(165#) x 5 60%(200#) x 5 70%(230#) x 2, 4, 6, 8, 7, 5, 3- these hurt lol ss/ ghr/ghr situp/back ext: bw x 4's x 2 sets 22# chain x 2-3 x 3 sets 10# plate x 2-3 x 3 sets bw x 4's x 2 sets RT- LH: 130# x 26 sec*, rep out- 135# x 8 RH: 115# x 25 sec*, rep out- 115# x 15 plate curls: 25# plate x 10/10 x 5 sets ss/ sledge dl then front lever partials x 5 sets wrist wrench half curl static hold then wrist curl: 35# x 10-12r x 5 sets- big forearm pump on these ssb atg: 50%(165#) x 5 60%(200#) x 5 x 2 sets 65%(215#) x 4 x 4 sets Squats and RT is coming around. I think I might have broken into the 170#'s on RT based off what I can rep. Will have to test soon. Quote Link to comment Share on other sites More sharing options...
Geralt Posted March 2, 2015 Share Posted March 2, 2015 Interesting all of this. Hard work allround! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 2, 2015 Author Share Posted March 2, 2015 Interesting all of this. Hard work allround! Thanks man! Congrats on the MM1! Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 5, 2015 Author Share Posted March 5, 2015 3/4/15-Squats/pullups ssb atg: 50%(165#) x 5 60%(200#) x 4 70%(230#) x 3 x 2 sets 80%(265#) x 3 x 2 sets 85%(280#) x 2 x 3 sets ss/ Ghr/ghr back raise/ghr situp - bw 4's x 4 sets/ +chain x 2-4's x 6 sets bw pullups: 10 x 16 sets- wanted to do rope pull-ups today but forearms are still sore from Sunday. seated db shrugs 85#'s x 25 x 6 sets 50#'s x 50 x 1 set ssb atg: 55%(180#) x 5 65%(215#) x 5 75%(250#) x 4 x 4 sets 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 7, 2015 Author Share Posted March 7, 2015 3/7/15-Press/Accessory Speed Bp: 135#+88# chain x 3 x 9 sets 1 min rest's Strict Press: 105# x 5 120# x 5 135# x 11 Incline DB double pause press: 50#'s x 7 x 5 sets Seated DB shrugs: 50#'s x 30 x 6 sets Dips: bw x 5-10 some paused x 6 sets mm band pushdowns: max partials x 6 sets DB lat raise: 10#'s- 25#'s x 6 sets I lost interest and let a lot of lifts I used to be halfway decent at go for too long. Strict press is one of them. I'm going to run some 5/3/1 for about 6 months and build a base back up. Back in 82' right! Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 8, 2015 Author Share Posted March 8, 2015 3/8/15-Squats/Thickbar ssb atg: 50%(165#) x 5 60%(200#) x 4 70%(230#) x 3 x 2 sets 80%(265#) x 2 x 5 sets ss/ ghr/ghr bx/ghr su x bw/10#/22# ch x 3-4 x 10 sets Meadows rows: heavy up to 160# x 1 LH, 150# x 1 RH drops lh/rh: 145# x 3/1 135# x 6/4 125# x 7/5 115# x 10/8 105# x 10/8 95# x 12/10 85# x 12/11 75# x 15/15 ww curls: 25# x 10 x 5 sets ss/ fgx db rows: 85# x 5 x 5 sets fgx do rack pull static hold: 225# x 2 sets 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 11, 2015 Author Share Posted March 11, 2015 3/11/15-Squats/Accessory ssb atg: 50%(165#) x 5 60%(200#) x 4 70%(230#) x 3 x 2 sets 80%(265#) x 2 x 2 sets 85%(280#) x 2 x 4 sets ss ghr/bx/su x 3-5r some w chain x 10 sets seated db shrugs: 50#'s x 50 x 2 sets 85#'s x 25 x 6 sets 50#'s x 50 x 2 sets ssb atg: 50%(165#) x 6 60%(200#) x 6 65%(215#) x 6 x 4 sets db lat raise: 15#'s x burnout Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 14, 2015 Author Share Posted March 14, 2015 3/14/15-Press/Grippers warmup superset w bending bar x 20/white x 1 135# x 8/yellow x 1 185# x 3/blue x 1 225# x 3/red x 1 worksets- Rest pause bp 270# x 5r /30 sec rest/ 2r /30 sec rest/ 2r 240# x 6r /30 sec rest/ 2r /30 sec rest/ up to 255# x 1.5 good thing for safeties ohp 3/3/3-max rep 70%(110#) x 3 80%(130#) x 3 90%(145#) x 8 BB incline/DB incline 225# x 3/50#'s x 15 225# x 3/50#'s x 12 225# x 3/50#'s x 10 Giant set: pause dips x 5 sets band pushdown partials x 5 sets db lat raise x 5 sets bb shrugs x 5 sets grippers: TNS LH tns attempt on 120# atoms x F- goal tns right now RH tns attempt on 114# ghp 5 x F- off hand goal CCS LH- 124# coc 2.5 x 1 easy could have doubled to tie pr but held back heavy 2.5 x F barely missed maybe even closed. closest i ever came so definite PR. 130# ghp 6 x F closest I ever came on this ccs. RH- 114# ghp 5 x 1 x 3 singles tns reps coc 2 x 1 x 5 sets ea ss filed 1.5 flipped gripper each rep x 6-8r x 5 sets ea Getting there. 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 14, 2015 Share Posted March 14, 2015 Holy volume! Nice work! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 15, 2015 Author Share Posted March 15, 2015 3/15/15-Thickbar fgx curls: 20#'s x 15-25r until I hit 150 r/total ww curls: 25# x static hold half way up x lots ss 8# sledge x front/side lever and some DL partials x lots ghr su/bx/ghr x 5's x 10 sets deloading squats right now i don't know if I will max out and start another cycle or just start another cycle and max after that... Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 18, 2015 Author Share Posted March 18, 2015 3/18/15-Accessory I got a free gym pass from my job and went for first time today to check it out and they have a Rogue axle bar, Rogue reverse hyper and GHR!!! Giant set: GHR x 3-5 x 10 sets GHR situp x 3-5 x 10 sets Reverse hyper x 40# x 12-15 x 10 sets (first time using this sucker, huge lower back pump. Great piece of equipment) Fat bar pull-ups x 6 x 10 sets Axle shrugs: 115# x 20-25 x 6 sets 205# x 10-12 x 4 sets DB lat raise: 10#'s x 100r in one set rested when needed Blowed up. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 21, 2015 Author Share Posted March 21, 2015 3/21/15-Press/Grippers Rest pause BP: 270# x 5r /30s/ 2r /30s/ 1r 240# x 7r/30s/ 3r /30s/ 2r BB incline: 175# x 10 x 2 sets 5/3/1 ohp: 120# x 5 135# x 3 150# x 7.5 Giant set: Dips x 5 sets band partial pushdowns x 5 sets BB shrugs worked up to 365# x 5-7 x 5 sets db lat raise x 5 sets Gripper 10# strap holds L/R- sm 111# x 10/10s, 10/8s, 10/5s(dropped rh to coc 2), 10/10s, 10/10s, 10/10s, 9/10s LH to coc 2: 18s, 12s RH to ghp4: 15s, 10s clickers: coc 2 x max reps ea ghp4 x max reps ea filed 1.5 tns to clickers (much harder) x max reps ea Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 22, 2015 Author Share Posted March 22, 2015 3/22/15-Sq/Thickbar I woke up feeling a bit sick this morning but it was max day after a three month squat cycle and 10 day de-load so I got the mind right and hit 360# for a solid atg pause rep. That's + 50# in 3 months @ the same BW. 2" vert rope pullups: bw x 5 x 10 sets meadows rows: 75# x 10 x 5 sets Fgx seated db curls: 20#'s x 10 reg then 5 hammer x 7 sets The first 50# came pretty fast but I'm not expecting that again I think what I'll do is run GVT for 6 weeks to solidify the gains and then run another squat cycle. Maybe get over that 400# mark. 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 22, 2015 Share Posted March 22, 2015 Good PR! 1 Quote Link to comment Share on other sites More sharing options...
Tom Scibelli Posted March 22, 2015 Share Posted March 22, 2015 That was solid! and it looked like you paused at the bottom to! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 28, 2015 Author Share Posted March 28, 2015 3/28/15-Press/grippers Back end of some super flu. Not feeling it still. Weak as F^^K! BP up to 225# x 5 x some sets ss gripper 20mm block reps- coc 2 felt like a #4 lol ghp 4 felt awful dropped to filed 1.5 and banged some reps finally Shrugs: light x lots 555 strict press- prescribed reps only Quote Link to comment Share on other sites More sharing options...
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