Durrs Posted May 11, 2014 Author Share Posted May 11, 2014 5/11/14- Chest/Bicep Started w/ dips but pinched a nerve in my neck on my first working set @ 100# x 5 and called it.. Feet up CGBP w/FGX- 135# x 10, 10, 155# x 10, 10, 165# x 10, 10, 175# x 10, 10, 185# x 10, 10- 100 total reps various curl exercises x 12-20 reps x 15 sets First time benching w/o elbow pain in about 6 months so that's exciting. I think I have to give credit to the fat gripz b/c for some reason the weight feels distributed better and it must be easier on my elbows at that bench angle.. I'm still sticking w/ dips as my main effort for chest but I'm gonna start pushing these a little bit too. Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted May 11, 2014 Share Posted May 11, 2014 5/10/14- (week 6 modded ed coan) Rolling Thunder up to 130#(85%) x 2 (felt easy) RT speed sets 105#(70%) x 3 x 3 (2 min rest) GHP 4(98#) CCS x L/R- 5/3, 7*PR/4, 6/3 GHP 5(114#) CCS X 2 LH* PR, RH x F Silvis Lvl 4 adjusted to max double RH CoC # 1.5 x strap holds w/5#- 27*PR/15, 22/19, 22/18 seconds CoC # 1 x GHP block set reps- 17/13 DO FGXtreme DL- up to 185# x 1- LOL! RT- 75# (50%)- alternating 10 second holds until Failure GHR situps x 100 GHR back ext x 100 (2 second pause reps) Great workout after a couple days off. My previous best gripper rep out was GHP #4 x 6 and GHP #5 x 1 block set reps and today I hit 7 x GHP #4 and 2 x GHP #5 CCS!! So at least my LH is coming along nicely. The Fat gripz extreme DL was a really humbling experience and I'm glad at least I know how weak I am at that and will fix it. I think my best so far was 185 with regular fat gripz lmao so you're not that bad bro. Good stuff in here, your training is progressing nicely! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 12, 2014 Author Share Posted May 12, 2014 5/10/14- (week 6 modded ed coan) Rolling Thunder up to 130#(85%) x 2 (felt easy) RT speed sets 105#(70%) x 3 x 3 (2 min rest) GHP 4(98#) CCS x L/R- 5/3, 7*PR/4, 6/3 GHP 5(114#) CCS X 2 LH* PR, RH x F Silvis Lvl 4 adjusted to max double RH CoC # 1.5 x strap holds w/5#- 27*PR/15, 22/19, 22/18 seconds CoC # 1 x GHP block set reps- 17/13 DO FGXtreme DL- up to 185# x 1- LOL! RT- 75# (50%)- alternating 10 second holds until Failure GHR situps x 100 GHR back ext x 100 (2 second pause reps) Great workout after a couple days off. My previous best gripper rep out was GHP #4 x 6 and GHP #5 x 1 block set reps and today I hit 7 x GHP #4 and 2 x GHP #5 CCS!! So at least my LH is coming along nicely. The Fat gripz extreme DL was a really humbling experience and I'm glad at least I know how weak I am at that and will fix it. I think my best so far was 185 with regular fat gripz lmao so you're not that bad bro. Good stuff in here, your training is progressing nicely! Haha Thanks brother. Trying to catch up to you guys. It definitely feels weird to only pull a 185 though any way it happens lol. Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 12, 2014 Author Share Posted May 12, 2014 5/12/14- Sq/Accessory SSB atg up to 185# x 8 drop to 140# 5 x 5 sets GHR- Bw x 10 x 5 sets BB Shrug (2 second pause reps)- 190# x 10 x 10 sets DB Lat raise- 15# x 20 x 6 sets 10 second battle rope lat raise motion x 5 sets GHR- up to 35# plate behind my neck x 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 13, 2014 Author Share Posted May 13, 2014 5/13/14- Wrist work/Nails/Core Wrist rollers- 35# x head level x 2 x 10 sets Wrist curls- 45# bar x 20 x 3 sets Rev wrist curls- 45# bar x 20 x 3 sets Nails: Yellow x 3 Blue x 2 Red x F- Gave it a LONG 100 percent hit and bent it a fraction of an inch more.. Immediately did a blue x 1 more GHR situps x 10# x 50, Bw x 50 GHR back raise x 20 x 10 sets I have enough strength right now to barely start a Red but after I get it started my endurance is not there for solid follow on hits. My next nail session I'm going to get some volume in and leave the red alone for a week or so. Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 14, 2014 Author Share Posted May 14, 2014 5/14/14- Pull ups/Tricep work Wtd pullups- 52.5# x 5 x 5 Bw pullups(238#)- 75 reps multiple sets, multiple grips Chain tricep ext Superset w/ Band push down- 10 sets max reps I'm working with less than 50% 1rm on the pullups but this is what worked for me last time I busted a plateau.. weighted pulls are a weird animal. Road to 150+ Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 17, 2014 Author Share Posted May 17, 2014 (edited) 5/17/14- Grip/week 7 modded ed coan for RT Rolling Thunder- up to 145# x 2* PR LH/ RH x F (air time) Speed sets 120# x 3 x 3 sets (120 second rest) GHP 4 Strap holds x 5# x L/R- 22/14, 20/17, 20/F(drop to coc # 1 for RH)12, 18/22, 9/14 - total time after initial strap holds- 1:29/1:17 CoC#1.5/#1 strap holds x 5# x L/R- Up to 2:30 each hand. Took 3 sets LH, 4 sets RH (next week I'll go up to 3 minutes ea hand) FGX DO DL- up to 195# x 1* PR RT Alternating holds until failure x 80# (50%) x took around 4 minutes alternating hands every 10-15 seconds until F. GHR situps x 100 GHR back raise x 100 (2 second pause reps) Solid Progress. Edited May 17, 2014 by Durrs Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 18, 2014 Author Share Posted May 18, 2014 5/18/14- Dips/Curls/Bp Wgtd Dips up to 75# x 3 x 7 sets Drop sets- 50# x 7, 25# x 8, Bw x 13 FGX CGBP- 135# x 5, 155# x 5, 175# x 5, 185# x 5, 205# x 5, 225# x 3, 3, 2 (feet up, pause reps) Drop sets- 185# x 6, 135# x 17 1- Arm DB preacher curls- 25# x 12-20 x 10 sets Standing DB curl w/Fgx- 20# x burnout x 2 sets Was not feeling dips again this week. I wanted to go up to 130#(80%) and start the 3 x 7 sets routine Shoggoth outlined for his DL last week but 75# felt like crap. I can still feel the pinch nerve in my neck from a couple weeks ago so I kept my head up as best I could and it was better. I drop my head when I'm going heavy on dips and I have to stop doing that. Maybe starting lighter than planned is going to be a blessing in disguise. We'll see. Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 19, 2014 Author Share Posted May 19, 2014 5/19/14-Sq/Accessory SSB atg- up to 200# x 3 Drop to 150# x 5 x 5 sets GHR x light weight- 5, 5, 3, 4, 3, 4 BB Shrugs (2 second pause reps)- 195# x 10 x 10 sets Super set w/ Either DB lat raises/Battle rope or Upright raise x light weight burnouts x 10 sets Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 20, 2014 Author Share Posted May 20, 2014 5/20/14- Core/Hub PR Hub DL up to 55# x L and R* PR! Drop to 45# x max reps- 6/5, 6/3, 7/6, 6/7, 6/6 Hub holds for time x 40#- 13/12, 15/11, 11/11 GHR Situps x 10# x 10 x 10 sets superset w/ Back ext w/ mini band x 10 x 10 sets Quick workout today. 55# hub lift got me fired up! Quote Link to comment Share on other sites More sharing options...
MattM Posted May 20, 2014 Share Posted May 20, 2014 I notice you do some high volume/GVT style work every now and then(10x10)... are you looking to build size in these areas or burn more calories throughout the workout? Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 21, 2014 Author Share Posted May 21, 2014 I notice you do some high volume/GVT style work every now and then(10x10)... are you looking to build size in these areas or burn more calories throughout the workout? When I go 10 x 10 on core exercises I just feel like that is the minimum number of reps for me to get stronger in that area. When I do 10 x 10 or more on arms I'm definitely going for size lol. I used to go heavy as I possibly could on arms and I def got stronger but I didn't see any size gains until I started going light, concentrating on form and getting a pump with that much volume. For now it's working for me. I may change it up again soon.. we'll see. Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 21, 2014 Author Share Posted May 21, 2014 5/21/14- Pullups/Triceps Wtd pullups- 55# x 5 x 5 sets Bw Pullups- 75 reps multiple grips/sets Chain tricep ext 12-20 reps x 10 sets superset w/ Pause rep band pushdowns x 10 sets Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 24, 2014 Author Share Posted May 24, 2014 5/24/14- Grip/Core Rolling Thunder up to 150# x 2 LH*PR, RH- no go Speed sets- 110# (70%)- 3 x 3 (120 sec rest) GHP # 4(98#) Strap holds x 5#- 22/12, 17/19, 24*PR/18, 18/9, 19/F(drop to coc 1.5 for RH)13 total time after initial sets- 1:40/1:11 CoC # 1.5 Strap holds x 5# up to 3 minutes both hands. Took 4 sets LH. Took 6 sets RH. Next week I go up to 3:30 total time. FGX Trap Bar DL- up to 3RM- 225# x 3*pr (first time doing these so obvious PR) Rolling Thunder x 110# (70%) AMRAP x L/R- 12/8, 8/5 FGX DB DL- Did 2 sets of holds with 85# DB's, barley got 5 seconds each time. Grip was smashed. GHR Situps x 100 reps GHR back raise 2 sec pause reps x 100 reps Was smoked after this workout. Wanted to do some nails but the yellow felt like crap so I called it. Maybe tomorrow. I did start a Yellow using a reverse bend style though so that was cool. Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 25, 2014 Author Share Posted May 25, 2014 5/25/14-Bp/NailPR FGX CGBP- 185# x 5 x 10 sets (feet up, pause reps) Superset w/ Nails: Yellow x 2 Blue x 1 Double IM Pads RED X 1!! Bw Dips(237#)- 6-12r x 10 sets Superset w/ DB preacher curls- 20#-35# x 12-20 r x 10 sets The Red Nail was a serious battle that took about 30 minutes. I would do a set of BP then wait about 4 minutes and give an all out hit on the Red. Even though it was using double pads I'm proud of this accomplishment and I'm probably going to keep the nail. 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 26, 2014 Author Share Posted May 26, 2014 2/26/14-Sq/Accessory SSB atg- up to 210# x 6 Drop to 160#- 5 x 5 sets Wtd GHR- 3-5 x 5 sets Trap Bar Shrugs (2 second pause reps)- 185# x 10 x 10 sets Superset w/ Either DB lat raise/Battle ropes/Upright row x 10 sets Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 27, 2014 Author Share Posted May 27, 2014 5/27/14-Grip accessory Wrist roller- 35# up and down and up opposite way = 1 x 20 reps Wrist curls- Bar x 20 x 4 sets Rev wrist curls- Bar x 20 x 4 sets Rolling Thunder speed pulls- 80# (50%) x 3 x 8 sets GHR situps x 10# x 100 reps GHR back raise x 10 # x 100 reps Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 28, 2014 Author Share Posted May 28, 2014 5/28/14-pullups/arms Wtd pullups-57.5# x 5 x 5 sets Bw pullups- 75 reps (achieved in one less set than last week) Chain tricep ext- 15-25 r x 10 sets Superset w/ Mini band pushdowns- 6-10 pause reps x 10 sets BB Curls - 20-30 r x 4 sets Quote Link to comment Share on other sites More sharing options...
Tom Scibelli Posted May 28, 2014 Share Posted May 28, 2014 Congrats on the red nail, good stuff 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 28, 2014 Author Share Posted May 28, 2014 Congrats on the red nail, good stuff Thanks brother. I know it doesn't count until I can get it in single IMPads and under a minute but it was still a good feeling to finally bend that sucker under 2 inches! Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 31, 2014 Author Share Posted May 31, 2014 5/31/14-Grip/Core RT up to 155# x F (Doubled 150# last week WTF!?) Drop to 110# (70#) x 2 x 3 sets 2 min rest GHP 4 (98#) Strap holds x 5# x 26/23*pr, 22/20, 24/10, 19/18, 12/11 total after initial sets 1:43/1:22 CoC # 1.5 x Strap holds x 5# up to 3:30 each hand, took 5 more sets LH, 8 RH RT 110# (70%) x AMRAP- 13, 11, 9 LH, 85# RH- 12, 11, 12 fgx 85# DB holds 3 max sets of between 6- 10 seconds. GHR situps x 100 GHR back raise x 100 warren tetting Supermaster 111# x 1 ccs LH finisher Definitely stalled out on week 9 of my RT program but I'm supposed to max out next week anyway and I'll start something else. I could have smoked 155# last week but stopped at a 150# double so that's a 15 lb gain on my RT in 9 weeks so I'm pretty happy. The 111# ccs at the end of a workout felt really good and confirms the 120-125# ccs area I think I am capable of right now. We'll see. Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 1, 2014 Author Share Posted June 1, 2014 Dips/NAIL PR Wtd dips- 80# x 3 x 7 sets Drop sets- 50# x 8, 25# x 8, Bw x 15 Fgx CGBP- 185# x 5 x 5 sets Superset w/ Nails Yellow x 1 Blue x 1 RED NAIL X 1 SINGLE IMP's!!! Got video camera b/c this is the first legit grip feat I've done and couldn't finish a second Red nail but got it kinked pretty good. I got it under 2 inches in probably 5 hits over about a 2 minute time period and I still had rubberbands on the IMP's but it was a seriously awesome sense of accomplishment. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 2, 2014 Author Share Posted June 2, 2014 6/2/14- Sq/Accessory SSB atg- up to 190# x 7 drop to 140# x 5 x 5 Wtd GHR- 3-5 x 5 sets Trap Bar shrugs pause reps- 185# x 10 x 10 sets superset w/ fgx db lat raises x 20 x 10 sets Hands are smoked from nails yesterday. I'm supposed to Hub lift tomorrow but I'll have to see how I feel. Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 3, 2014 Author Share Posted June 3, 2014 Core/Hub/Accessory Hub DL up to 55.5# x F both Drop to 50# x 1 felt heavy both. called it Wrist curls x bar x 20 x 4 sets Rev wrist curls x bar x 20 x 4 sets good pump on these GHR situps x 10# x 10 x 10 sets GHR back ext x 10# x 10 x 10 sets Hub felt awful today. Hands are still smoked. Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted June 3, 2014 Share Posted June 3, 2014 Congratulations on the red bro! And in singles! Very strong 1 Quote Link to comment Share on other sites More sharing options...
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