bencrush Posted July 13, 2014 Share Posted July 13, 2014 Durry, first off - congrats on your Red Nail cert! Good to see that another guy is attacking the Gold Nail. There is so much O-1 Drill Rod out there to help you progress from the Red to the Gold. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 13, 2014 Author Share Posted July 13, 2014 Durry, first off - congrats on your Red Nail cert! Good to see that another guy is attacking the Gold Nail. There is so much O-1 Drill Rod out there to help you progress from the Red to the Gold. Thanks brother! And I know and will get into that steel I'm just having a good time going all out on the Gold right now. "Not everyman is completely worthless. He can always serve as a bad example." Lol. Thanks again brother. Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 13, 2014 Author Share Posted July 13, 2014 (edited) 7/13/14-Core/Grippers GHR Situps x 10 x 10 GHR back raise x 10 x 10 Superset w strap holds Up to 10# x GHP 5(114#) x 15 seconds PR drop to ghp 4 x 2 strap hold sets drop to filed coc 1.5 x 3 strap hold sets(these are awesome) first time using filed gripper. FGX curls over 150 reps multiple weights and sets Strap hold PR Edited July 13, 2014 by Durrs 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 15, 2014 Author Share Posted July 15, 2014 7/15/14-Squats/Accessory SSB atg: up to 200# x 5 superset w/ GHR:71 r in 9 sets SSB atg pause squat: 150# x 5 x 5 Superset w/ FatGrpzX 85# db dl: 3 deadlift reps then hold for 5-10 sec x 5 sets BB Shrug: 135# x 30 x 5 sets Superset w/ Lat raise drop sets: 10/5/2.5# x 20-30r/ea x 5 sets FatGrpzX TB Shrugs: 50 more reps to make 200 total shrugs Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 16, 2014 Author Share Posted July 16, 2014 7/16/14-Wtd pullups/Core Wtd Pullups: 81.5# x 5 x 5 Bw pullups: 75 reps in 7 sets ties PR GHR situps: 10# x 10 x 5 sets GHR back raise: 10# x 10 x 5 sets GHR rev hypers: Mini band x 15 x 5 sets Chian tricep ext: 10 sets to burnout Superset w/ Band pushdowns: 10 sets to burnout FatGripzExtreme pullups: singles up to 10 reps total. Smoked! https://www.youtube.com/watch?v=ZfQSH3HJ2ig&list=UUJ5SigJxxWNZhzPwoQcbJIw 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 19, 2014 Author Share Posted July 19, 2014 7/19/14-Dips/Nails Wtd dips: 100# x 3 x 7 Superset w/ Yellow x 1 Blue x 1 Red x 1 Gold hits: x 6 all out Wobbled Red x F, F Fgx 15# DB Curls: 25 x 8 sets Fgx 15# zottman curls: 15 x 2 sets Dips felt really strong, 1st Red Nail felt awful, Gold hits felt really good like I was really getting it into good position high up under my chin and like I had a good grip on it. I'm just not strong enough to make it move yet. Turning into my favorite day of the week. Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 20, 2014 Author Share Posted July 20, 2014 (edited) 7/20/14- Grip/Core GHR situps: 10-15r x 10 sets GHR back raise: 10-15 r x 10 sets Superset w/ Grippers Worked up to max CCS attempt: CoC 2.5(124#) x 2 attempts Filed CoC # 2: 2 attempts each hand. 1 close with LH. GHP Block set pause reps: Filed CoC 1.5 x L/R: 7/5, 5/3, 3/3 (about 2-3 second pause on each rep) Fgx DO DL: up to 215# x 2, 225# x 1, 235# x airtime (old max was 215# x 1) RT: 100# x 20/20 Doubled my old max on the fgx double overhand deads which I was happy about. The 2.5 vid is pretty bad I think I need a better camera, my wife is still learning how to film these grippers. She'll get there. She gets a A for effort. Tell me what you think.. P/F on the 2.5? Edited July 20, 2014 by Durrs 1 Quote Link to comment Share on other sites More sharing options...
PeterSweden Posted July 20, 2014 Share Posted July 20, 2014 Have you seen https://m.youtube.com/watch?v=Qj9Ue9co4us ? You set the gripper any way you want but I think this is superior. Attempting? Looked closed to me 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 21, 2014 Author Share Posted July 21, 2014 Have you seen https://m.youtube.com/watch?v=Qj9Ue9co4us ? You set the gripper any way you want but I think this is superior. Attempting? Looked closed to me Yeah I have and am still working on that type of gripper set. My problem is my off hand is really uncoordinated and with anything over a 1.5 gripper it feels REALLY awkward. So I just end up using my fist to jam that sucker into position. As for the 2.5 close I couldn't feel the handles close so I can't give it to myself. It'll happen in the next couple weeks.. Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 21, 2014 Author Share Posted July 21, 2014 7/21/14-SQ/Accessory SSB atg: up to 210# x 6 Superset w/ GHR: BW x 8 sets SSB atg: 160# x 5 x 5 Superset w/ TB Shrugs: 135# x 25 x 4 sets, 50 x 1 set, add fgx 50 x 1 set- 200 total. Lat raise drop sets: 10/5/2.5# x 30/30/30r, 30/30/30r added band partials to failure. Side leg raises x 100 r each side. Ever since I started these my knee pain has gone away. Had weak hip flexors. Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 23, 2014 Author Share Posted July 23, 2014 (edited) 7/23/14-Wtd Pullups/Bp Wtd Pullups: 84#(330# total) x 5 x 5 Bw Pullups: 75 reps in 8 sets today Superset w/ Fgx CGBP: 215# x 4 x 10 sets Fgx pullups x 15 total reps using sets of 2-3 today. I have some things coming up that are forcing me to deload next week so I moved Saturdays volume bench workout to today and I will just bang triceps and core on Saturday. No bending or grip until next Saturday. All good, I probably need it anyway. I'm not sure how much further I will be able to go 5 x 5 with these pullups. I'm guessing 100# by the way I felt today and that would be mathematically put me over my old max of 135#. Edited July 23, 2014 by Durrs 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted July 24, 2014 Share Posted July 24, 2014 Nice work on those pull-ups, that's some upper back strength! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 24, 2014 Author Share Posted July 24, 2014 Nice work on those pull-ups, that's some upper back strength! Thanks bro I've been doing the 5 x 5 for a couple months and it's paying off. I gotta see how far I can push it and when I start failing I'll max out. We shall see. Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 26, 2014 Author Share Posted July 26, 2014 7/26/14-Core/Triceps Big Set: GHR Situps: 10 x 10 sets GHR backraise: 10 x 10 sets Chain tricep ext: 20-30 x 10 sets Miniband pushdowns:5-10 x 10 sets Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 28, 2014 Author Share Posted July 28, 2014 7/28/14-Deload workout Bw Pullups w/straps: 5-7r x sets up to 50 total Lat raise drop sets: 10/5/2.5# x 15/15/15 x 3 sets Battle rope stuff DB curls: 15#s x 25 x 4 sets Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 29, 2014 Author Share Posted July 29, 2014 7/29/14- Deload workout GHR Situps: 25# x 10 x 3 sets GHR Back raise: 25# x 10 x 3 sets AirDyne Fan bike around 70 RPM for 20 minutes 2 x 50 meter hill sprints GHR situps:25# x 10 x 3 sets GHR back raise: 25# x 10 x 3 sets Damn cardio SUCKS! Good thing I only do it every couple months to get some blood flowing Lol. Quote Link to comment Share on other sites More sharing options...
Durrs Posted August 2, 2014 Author Share Posted August 2, 2014 8/2/14-Dips/Nails Wtd dips: up to 105# x 3 x 7 sets Superset w/Nails Yellow x 1 Blue x 1 Gold x 6 hits, 4 in dbls, 2 in singles Wobbled Red x moved a little bit Fgx DB curls: 15# x 25 x 8 sets Gold hits actually felt really good in singles. Got some good pain in my hands. Felt strong after deloads today. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted August 3, 2014 Author Share Posted August 3, 2014 8/3/14-Core/Grip RT max out: LH: 160# x 1, RH: 140# x 1* PRs Gripper strapholds x 10#: GHP 5(114#): LH- 10 seconds, RH- F Second set Failed both w ghp5 had to drop Filed coc#1.5: Till failure then try extra rep after strap dropped x 5 sets GHR situps: x 10 x 10 sets GHR back raise: 10 x 10 sets Big 10 lb PR on the LH today, 5 lbs RH. Thickbar training seems to be working. 1 Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted August 4, 2014 Share Posted August 4, 2014 Sick rt bro! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted August 4, 2014 Author Share Posted August 4, 2014 Thanks my friend. 200lbs and beyond isn't going to come easy with this lift. Quote Link to comment Share on other sites More sharing options...
Durrs Posted August 5, 2014 Author Share Posted August 5, 2014 8/5/14-Sq/Accessory SSB atg pause squats: up to 205# x 5 Superset w/ GHR: 75 reps total in 12 sets (use these as warmups for squats and continue through worksets) TB Shrugs: 135# x 25 x 8 sets(last 2 sets w/fat grips) Superset w/ Lat raise drop sets: 10/5/2.5# x 30/30/30r x 3 sets SSB atg pause squats:170# x 3 x 3 Quote Link to comment Share on other sites More sharing options...
Durrs Posted August 6, 2014 Author Share Posted August 6, 2014 8/6/14-Wtd Pullups/Triceps/Core Wtd Pullups: up to 87# (333# total) x 5 x 5 sets Bw pullups: 75 reps in 7 sets multiple grips Chain tricep ext: 20-30r x 10 sets Superset w/ Band pushdowns: 5-10r x 10 sets, Super pump on this combo. GHR Situps: 10 x 7 sets Superset w/ GHR Back raise: 10 x 7 sets Fgx Pullups: 15 reps in 8 sets lol(I eventually want to get these weighted) http://www.youtube.com/watch?v=qhHNXum_xDw&feature=youtu.be 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted August 9, 2014 Author Share Posted August 9, 2014 8/9/14-Bp/Nails Fgx Cgbp: 230# x 3 x 5 sets(Supposed to do 10 sets, L pectoral started tweaking so called it) Superset w Nails/ Yellow x 1 Blue x 1 8 3/8" long x yellow nail width x 1 8 3/8" long x 5/16th" x 1 (felt good) Wobbled Red x Finished Red in Dbls x 1 Fgx 15# Db curls: 25 x 8 sets Good session. Quote Link to comment Share on other sites More sharing options...
Durrs Posted August 10, 2014 Author Share Posted August 10, 2014 8/19/14-Grip/Core GHR situps + 25#: 10 x 10 sets GHR back raise + 10# x 10 x 10 sets Hub Max out: up to 62.5# x 1 LH PR*. RH x F Hub Rep out: 50# x L/R x 5/5, 5/4, 4/4 Hub Holds x time: 40# x L/R x 16/16, 20/18 Grippers: up to CoC 2.5(124#) CCS x 1 LH, RH x F CoC 3 (144#)CCS x F (under 1/2 inch though) had to try it out. Filed # 2 x F/F Filed 1.5 x some pause reps x 3 sets 3" Rotating DL handle I got off amazon x LH- 105#, RH - 100# Hub PR: CoC 2.5 gripper PR: 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted August 12, 2014 Author Share Posted August 12, 2014 8/12/14- Sq/Accessory SSB atg: up to 130# x 20r GHR: bw x 5 x 12 sets Tb shrugs: 135# x 25 x 9 sets. Last 2 w/Fgx Lat raise drop sets: 15/10/5/2.5/Battlerope x 20-30r x 3 sets Quote Link to comment Share on other sites More sharing options...
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