acorn Posted March 11, 2015 Author Share Posted March 11, 2015 Was supposed to train last night but couldn't as I was at the ER with our littlest one until well after midnight. Got off a little early today and came home and got a really good training session in before any of the rest of the family got home today. Had some really great hub tests at the end as well. Ladder rest periods between rep groupings were roughly 30sec. 3/10/2015 Paused Bench 4x 70.4Kg, Ladder 102.9Kg x 1, 2, 3, 1, 2, 3, 1, 2, 3, 1, 2 Grippers #Tx10, #1.5x5 RH, #1x5 LH LH 20mm block set reps - ladder - slightly filed adj BBSM @ 4mm mount x 1, 2, 3, 1, 2, 3, 1, 2, 3, 1, 2, 3 RH 20mm block set reps - ladder - Filed adj BBGM @ 4mm mount x 1, 2, 3, 1, 2, 3, 1, 2, 3, 1, 2 Seated Unsupported paused military press - ladder - 55.4Kg x 1, 2, 3, 1, 2, 3, 1, 2 2HP Euro 51.5mm 2x 65Kg, ladder - 85Kg x 1, 2, 3, 1, 2, 3, 1, 2, 3 2 - 25Kg Eleiko plates Pinch negs 3x RH ( about 1.5 sec hold before started slipping/descending) 1H Axle - 2x 3sec hold x 124.3# LH 179.5# x 1, x1, x Neg, x Neg, x Neg RH 179.5# x 1 -2sec hold, x1 - 2sec hold, 190.5# x 1 - 2sec hold, 201.5# x 1, 179.5# x 1 - 5sec hold Hub LH 31.2Kg x 1, 36.2Kg x 1 Hub RH 31.2Kg x 1, 36.2Kg x 1, 38.7Kg x 1, 41.2Kg x 0 (not quite locked out) Uploaded vids of the top 2 hub sets. - Aaron Quote Link to comment Share on other sites More sharing options...
acorn Posted March 16, 2015 Author Share Posted March 16, 2015 Training from Friday. 3/12/2015 Paused Bench 4x70.4Kg, Ladder 105.4Kg x 1, 2, 3, 1, 2, 3, 1, 2, 3 Grippers #Tx10, #1.5x5 RH, #1x5 LH, #2x5 RH, #1.5x3 LH RH 20mm block set reps - ladder - Filed adj BBGM @ 4mm mount x 1, 2, 3, 1, 2, 3, 1, 2, 3 LH 20mm block set reps - ladder - Slightly filed adj BBSM @ 4mm mount x 1, 2, 3, 1, 2, 3, 1, 2, 1 Seated unsupported Military Press - 70.4Kg x 1, x2, x1 2HP Euro 51.5mm 3x65Kg, 1x85Kg, ladder 90Kg x1, 2, 3, 2, 1, 65Kg x 3 - 5sec hold at top each rep 50mm Vbar 5sec hold @ 200# RH, 2sec hold @ 200# RH Gripper 20mm block set LH #2 x 3 - 5sec OC each rep RH Filed BBSM @ 4mm mount x 3 - 5sec OC each rep Sunday 3/15 Testing with gripper close to block .340" block RH #2x1, Filed BBGM @ 4mm x 1, adj BBE ~ 165# x 1, GHP8 x 1, 194# #4 x 1, 199# #4 x 1, 180# #3.5 x 1 - 5sec OC Seated front dynamic hammer levers - 6# hammer - end of handle x 3 RH, x 2 LH - Aaron 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted March 17, 2015 Author Share Posted March 17, 2015 Training from tonight 3/16/2015 Band work on shoulders Paused Bench 4x 70.4Kg, 5x 95.4Kg Grippers 10x#T, 7x#1 LH, 7x#1.5 RH, 5x #1.5 LH, 5x #2 RH LH 20mm block set reps - Slightly Filed adj BBSM @ 6mm mount x 5 RH 20mm block set reps - Filed adj BBGM @ 6mm mount x 5 Seated Unsupported Military Press 5x 50.4 Kg 2-25Kg plate 1H pinch - RH 5x 1 negs 2HP Euro 51.5mm 3x 65Kg, 1x 85Kg, 7sets x 1x 90Kg, 3x 65Kg - 5sec holds each rep Hub LH 5x 21.2 Kg Hub RH 5x 26.2Kg 1H Axle DL - LH 153# x1 -5sec hold, x1 -3sec hold, x1 RH 153# 3x1 -5sec hold Axle Curl 3x 124.3# Gripper LH #2x3 - 5sec oc on each rep, RH filed BBSM@ 6mm x 1 - 5sec OC Feeling like I did some work tonight. - Aaron Quote Link to comment Share on other sites More sharing options...
acorn Posted March 17, 2015 Author Share Posted March 17, 2015 Have you thought any about hip belt squatting to take some strain off of your back? Starting to think about trying this. Will rig something up with my weight belt and some tiedown straps to test. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 17, 2015 Share Posted March 17, 2015 Have you thought any about hip belt squatting to take some strain off of your back? Starting to think about trying this. Will rig something up with my weight belt and some tiedown straps to test. They hit the thighs really well. I also find they help rotate the pelvis giving a bit of traction which also feels pretty good. 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted March 17, 2015 Author Share Posted March 17, 2015 Spent the morning adding all the entries from this log to my existing private web based training log as I had not updated it since I started logging here. Going through the logs from the last month on the new program and thinking about starting point vs now. I think I had some really great progress. It may be hard to see without 1RM's to measure against but it was pretty good on most of the lifts. 2HP questionable how much progress was made but it is always finicky anyway due to damn surface friction inconsistencies here when it is not humid. - Aaron 1 Quote Link to comment Share on other sites More sharing options...
bwwm Posted March 17, 2015 Share Posted March 17, 2015 Aaron - if you want to try my IM super squats belt, feel free. You do have to rig up a bit of a platform if you're going to use a loading pin. I found using a barbell to be a bit unstable. Quote Link to comment Share on other sites More sharing options...
acorn Posted March 17, 2015 Author Share Posted March 17, 2015 Aaron - if you want to try my IM super squats belt, feel free. You do have to rig up a bit of a platform if you're going to use a loading pin. I found using a barbell to be a bit unstable. I was going to do front and rear straps to shorty thickbar barbell I have, or Inch DB, or custom db handle. I bet I could load the db handle to above 300#. especially with the thin Eleikos. Quote Link to comment Share on other sites More sharing options...
acorn Posted March 17, 2015 Author Share Posted March 17, 2015 Aaron - if you want to try my IM super squats belt, feel free. You do have to rig up a bit of a platform if you're going to use a loading pin. I found using a barbell to be a bit unstable. I was going to do front and rear straps to shorty thickbar barbell I have, or Inch DB, or custom db handle. I bet I could load the db handle to above 300#. especially with the thin Eleikos. I don't think I could bring myself to use a loading pin. Would be worried about losing balance and sitting on the damn thing. 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 17, 2015 Share Posted March 17, 2015 Rig up a barbell in the corner or with a Landmine. Works really well and you don't need to be up on a platform. 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted March 18, 2015 Author Share Posted March 18, 2015 Training tonight. Feeling really good after. 3/17/2015 Band shoulder stretching Paused Bench 5x 70.4Kg, 5x 97.9Kg Grippers #Tx10, #1x7 LH, #1.5x7 RH, #1.5x5 LH, #2x5 RH LH 20mm block set reps - Slightly Filed BBSM @ 5mm x 5 RH 20mm block set reps - Filed BBGM @ 5mm x 5 Seated paused Unsupported Military Press - 5x 51.4Kg 2HP Euro 48mm 3x65Kg 50mm VBar 3x 222# Hub LH 5x 21.7Kg, RH 5x 26.7Kg 1H Axle DL - LH 147# x 1 -5sec hold, x1 -5sec hold, x1 -5sec hold, RH 158# x 1 - 5sec hold, x1 -5sec hold, x1 -5sec hold RDL Thumbless Axle 8x158# Front Hammer Lever 6# x3 LH, x4 RH Quote Link to comment Share on other sites More sharing options...
jvance Posted March 18, 2015 Share Posted March 18, 2015 Nice training, looks like your numbers are coming back. 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted March 18, 2015 Author Share Posted March 18, 2015 Nice training, looks like your numbers are coming back. Does feel like they are starting to come back. Thanks. 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted March 19, 2015 Author Share Posted March 19, 2015 Training from last night. Measured bench grip as well I have been using. Fairly narrow compared to what I have traditionally used, trying to make sure I don't re-aggravate the shoulder. Been using 18" between hands. Also been tracking these Gripper worksets time wise and shooting for 10sec total time under tension so if I finish reps before time I just OC it until I hit time. Just have not been noting that. Usually there is a good 3 or 4 sec Over Crush at the end if I go too fast. Makes workout to workout progressions more consistent as I can do gripper reps hella fast. 3/18/2015 Band shoulder stretching and rehab Paused Bench 5x 70.4Kg, 5x 100.4Kg Grippers #Tx10, #1x7 LH, #1.5x7 RH, #1.5x5 LH, #2x5 RH LH 20mm block set reps - slightly filed adj BBSM @ 4mm mount x 5 RH 20mm block set reps - filed adj BBGM @ 4mm mount x 5 Seated Unsupported Paused Military Press - 5x 55.4Kg 2-25Kg plate pinch negs - 4 negs 2HP 48mm Euro 3x 65Kg, 1x 85Kg, 95Kg x 4 x 1r (stopped due to tear), 67.5Kg x 3reps - 5sec hold each rep Hub LH 5x 22.2Kg, RH 5x 27.2Kg 50mm VBar 1x 228# Seated Hammer front lever 6# - 4x LH, 5x RH Band Shoulder stretching and rotator cuff rehab - Aaron 3 Quote Link to comment Share on other sites More sharing options...
acorn Posted March 21, 2015 Author Share Posted March 21, 2015 (edited) Workout from last night. Kicked my butt a bit. 3/19/2015 Band shoulder work and stretching Paused Bench 10x 50.4Kg, 5x 70.4Kg, 5x 102.9Kg Grippers #Tx15, #1x7 LH, #1.5x7 RH, #1.5x5 LH, #2x5 RH LH 20mm Block set reps - Slightly FIled BBSM @ 3mm x 5 RH 20mm block set reps - Filed BBGM @ 3mm x 5 Gripper close to block - RH 194# #4 x1 to 5/16 block, 180# #3.5 x 1 to 1/16 block Seated Paused Military Press 5x 60.4Kg 2-25Kg plates 1H Pinch DL with 1 finger and thumb from other hand assist - x1, x1, x1, x1 (just index finger tip and thumb assist), x1 (Only index finger tip and thumb assist) 50mm VBar RH 3x 226# Hub LH 5x 22.7 Kg, RH 5x 27.7Kg 4-10Kg plate Pinch attempts - 2 attempts to a few inches off ground 1H Axle DL Holds - LH 147# -5sec, 5sec, - 3sec RH 158# - 5sec, - 5sec, -5sec Edited March 21, 2015 by acorn Quote Link to comment Share on other sites More sharing options...
acorn Posted March 21, 2015 Author Share Posted March 21, 2015 Training from tonight. Was freaking bushed before even started. Really wiped now. 3/20/2015 Paused Bench 10x 50.4Kg, 5x 70.4Kg, 5x 105.4Kg Grippers #Tx5, #1x7 LH, #1.5x7 RH, #1.5x5 LH, #2x5 RH LH 20mm Block set reps - Slightly FIled BBGM @ 8mm x 5 RH 20mm block set reps - Filed BBE @ 8mm x 4, x1 - 5sec OC Gripper close to block - RH 194# #4 x1 to 5/16 block, 180# #3.5 x 1 to 1/16 block Seated Paused Military Press 5x 61.4Kg Hub LH 5x 23.33 Kg, RH 5x 28.33Kg Btw, hubbing tonight on a new hub made today so no chalk buildup on it. Was a little tougher than the regular one I use. Quote Link to comment Share on other sites More sharing options...
acorn Posted March 24, 2015 Author Share Posted March 24, 2015 Training today. Had to come home early to watch sick child so I got some training in while she napped. 3/23 Paused Bench 5x 50.4Kg, 5x 70.4Kg, 5x 107.9Kg Grippers #Tx5, #1x7 LH, #1.5x7 RH, #1.5x5 LH, #2x5 RH LH 20mm Block set reps - Slightly FIled BBGM @ 8mm x 6 RH 20mm block set reps - Filed BBE @ 8mm x 4 Seated Paused Military Press 5x 62.4Kg 2HP Euro 48mm 3x65Kg, 1x 85Kg, 95Kg x 1, 1, 1, 1, 2, 70Kg x 3 - 5sec holds each rep 2-25Kg plate pinch DL 1x Neg, 1x w/ tip of index and thumb assist 50mm Vbar 1x 244#, 0x255# Hub LH 5x 23.83 Kg, RH 5x 28.83Kg 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted March 26, 2015 Author Share Posted March 26, 2015 Training from a couple days ago. 3/24/2015 Band Stretching, shoulder work Paused Bench 5x 50.4Kg, 5x 70.4Kg, 5x 110.4Kg Grippers #Tx 10, #1x7 LH, #1.5x7 RH, #1.5x5 LH, #2x5 RH LH 20mm Block set reps - Slightly FIled BBGM @ 8mm x 7 RH 20mm block set reps - Filed BBE @ 8mm x 3, Filed BBGM @ 8mm x 8 2-25Kg plates pinch DL - 2x 1 - with tip of index and thumb offhand assist Seated Paused Military Press 5x 63.4Kg Cut it short due to previous thumb tear opening up and failure to achieve planned gripper workset reps. 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted March 26, 2015 Author Share Posted March 26, 2015 Training from last nigh. Starting contest taper. 3/25/2015 Paused Bench 5x 50.4Kg, 5x 70.4Kg, 5x 112.9Kg Grippers #Tx 10, #1x7 LH, #1.5x7 RH, #1.5x5 LH, #2x5 RH LH 20mm Block set reps - Slightly FIled BBGM @ 8mm x 7 (almost 8) RH 2x2x 138# #3 explosive closes Seated Paused Unsupported Military Press 6x 65.4Kg 2HP 48mm Euro - 2x 72.5Kg - 5sec holds at top, 1x - 5sec hold at top Hub RH 1x 31.2Kg, 1x 36.2Kg, 1x 38.7Kg Seated Front Sledge Lever 6# end of handle - x6 LH, x10 RH Quote Link to comment Share on other sites More sharing options...
acorn Posted March 31, 2015 Author Share Posted March 31, 2015 Trained some last night. Still wiped from stomach bug that kicked my butt over the weekend starting Friday night. Minimal stuff anyway due to contest taper. 3/30/2015 Bench 8x 50.4Kg, 5x70.4Kg, Ladder 112.9Kg x 1, 2, 3, 1, 2 Grippers #Tx10, #1x7 LH, #1.5x7 RH, #1.5x5 LH, #2x5 RH, #2x3 LH, 138# #3 x 2 RH 2HP Euro 48mm 2x2x 65Kg 50mm Vbar 1x 200# Inch DB Pick attempts 2x1 2-25Kg Eleiko plate Pinch 2x1 with tip of index finger and thumb assist. - Aaron 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted April 1, 2015 Author Share Posted April 1, 2015 Last night 3/31/2015 Grippers (Explosive) 2x2x #2 LH, 2x2x 138# #3 RH Quote Link to comment Share on other sites More sharing options...
acorn Posted April 7, 2015 Author Share Posted April 7, 2015 Training from last week - pre-comp 4/1/2015 Paused Bench 10x 50.4Kg, 5x 70.4Kg, Ladder 112.9Kg x 1, 2, 3, 1, 2, 3 Grippers #2x2x2 LH, 138# #3 x 2 x 2 RH Paused seated unsupported Military Press - Ladder 65.4Kg x 1, 2, 3, 1, 2 2HP Euro 48mm 75# x 2 x 2 50mm Vbar 2x 200# Sledge Front Lever seated - RH 6# x 2, RH 8# (end of handle) x 1, RH 6# x 5, LH 6# x 7 Quote Link to comment Share on other sites More sharing options...
acorn Posted April 7, 2015 Author Share Posted April 7, 2015 Comp Highlights from 4/4/2015 Grippers 20mm Block set - 176# x1, 185# close miss 2HP Euro 48mm - 108.1Kg 50mm Vbar - 1x120Kg 1H Axle DL - 1x 95Kg, close miss at 97.5Kg After - Close miss at 40Kg on plate hub lift Quote Link to comment Share on other sites More sharing options...
acorn Posted April 7, 2015 Author Share Posted April 7, 2015 Did some maxing out tonight to reset numbers. 4/6/2015 Paused Bench - 5x 70.4Kg, 3x 100.4Kg, 1x 120.4Kg, 1x 130.4Kg, 1x 140.4Kg, 1x 145.4Kg (320.55#) Last one went up slow, all were at least 1sec pause on chest. Seated Unsupported Militarty Press - 1x 70.4Kg, 1x 80.4Kg, 1x 82.9Kg (182.76#) 1HP Euro RH only - 58mm - 1x 45.8Kg 64mm -> 0x 46.23Kg, 46.23Kg Neg, 1x 46.23Kg, 1x 47.23Kg, 1x 47.23Kg, 1x 48.73Kg, 0x 49.13Kg (3in lift) - All to normal 2HP crossbar standard Was testing the 1HP really for the first time as I've never really trained it on the Euro. Very happy with the Bench and MP results after only 2 months training them. - Aaron 1 Quote Link to comment Share on other sites More sharing options...
bwwm Posted April 7, 2015 Share Posted April 7, 2015 320# bench after only training 2 months? Holy crap! Quote Link to comment Share on other sites More sharing options...
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