Billy Jack Posted February 11, 2015 Share Posted February 11, 2015 Been meaning to get serious about training again for about eight months now. New baby is three months old so I am starting to have a little more free time late at night. I have not performed a true "full body" WO plan in about 16 years since ACL surgery, so no squats and barely any benchng or deadlifting other than axle work early last year. Wow, that is terrible to admit. Everyone says how much all grip strength increases in addition to a full body WO plan, so we will see. Got a new power rack and put it together last week. Been sitting in the basement for over a year in the box. Don't plan on anything to be perfectly structured or updated daily. Will post what I can when I can and hopefully I can note some improvement. Time for some serious DOMS due to my 16 years of stagnancy. Will be doing 5/3/1 for my main lifts and will not worry about posting sets, reps, pounds, etc as grip is the focus here. Grip-wise, all my lifts are down quite a bit except grippers. Pinch is way off from early 2014 and I have barely trained it at all. Main goal in pinch is to lift my new Fatman and maybe even dabble in some 2hp and try to break 215 this year. I think I am also going to work pretty hard on my 2.5" crusher work as I would like to post good numbers on that as well. I will still be bending occasionally as well and hopefully have time to finally cert the Red Nail coming up really soon. Took two weeks off from bending due to straining my shoulder when helping my three year old get in her car seat. Getting old. For gripper work, I am going to do one GHP block set and one CCS day per week. Day 1, Tuesday 2/10/15: Easing back into training, so low volume for grip/bending Squat Day 5/3/1 Assistance: Leg extensions and calf raises, 3 sets x 15 Grippers: GHP 1.5" block set for all Warm-up BH w/ Trainer X 10 and GHP3 X 5 RH: #1.5 x 7 filed 1.5 x 7 BBSM @ 117 x 5 2.5 @ 126 x 3 LH: #1 x 7 1.5 x 7 #2 @ 110 x 5 BBSM @ 117 x 3 Bending: all 7" O-1 DR Stretching and warm-up with H bar bend J x 1 K x 1 L x 1 Nice and easy. Shoulder feels good. Flexibility down after two weeks off 2 Quote Link to comment Share on other sites More sharing options...
acorn Posted February 11, 2015 Share Posted February 11, 2015 Good luck buddy. I will be rooting for you and feel your pain on the full body stuff. - Aaron 1 Quote Link to comment Share on other sites More sharing options...
Billy Jack Posted February 11, 2015 Author Share Posted February 11, 2015 Good luck buddy. I will be rooting for you and feel your pain on the full body stuff. - Aaron Thanks Aaron. I can barely sit down this morning. 1 Quote Link to comment Share on other sites More sharing options...
Billy Jack Posted February 22, 2015 Author Share Posted February 22, 2015 Saturday 2-14 5/3/1 DL and press day Assistance: Shrugs and crunches Grippers: All CCS work Warm-up T x 10 x 2 both hands RH: #1 x 7 1.5 x 7 #2 x 5 #2@110 x 3 LH: GHP3 x 7 #1 x 7 1.5 x 7 Filed 1.5 x 3 2.5" Crusher: 50# x 10 both hands WU 60 x 10 LH 65 x 10 RH Planned on doing some more Crusher and pinch work but oldest daughter got sick and I had to call it a night sooner than expected. Quote Link to comment Share on other sites More sharing options...
Billy Jack Posted February 22, 2015 Author Share Posted February 22, 2015 Thursday 2-19 5/3/1 Bench day Assistance 2.5" db rows 2 x 10 Grippers: all 30mm GHP block sets RH: 1.5 x 7 Filed 1.5 x 7 BBSM@117 x 5 2.5@125 x 3 LH: 1 x 7 1.5 x 7 2 x 5 2@110 x 3 Pinch: Extra wide pair of 25's hand to hand toss x 7 35# blob lift to 20" bench: RH 1 x 7, 1 x 10. LH 1 x 7, 1 x 7 Bending WU Iron Grip 105kg bar 1 x K bar 1 x L 1 x M Quote Link to comment Share on other sites More sharing options...
bencrush Posted February 23, 2015 Share Posted February 23, 2015 Grippers are looking strong, Kyle! Quote Link to comment Share on other sites More sharing options...
Billy Jack Posted February 23, 2015 Author Share Posted February 23, 2015 Thanks Ben. Been lazy awhile and lost some strength. Tonight was my fourth WO back and I'm already feeling stronger. Quote Link to comment Share on other sites More sharing options...
Billy Jack Posted February 23, 2015 Author Share Posted February 23, 2015 (edited) Sunday 2-22 5/3/1 squat day Assistance: weighted lunges and leg extension Grippers: all CCS work T x 10 x 2 BH RH #1 x 7 1.5 x 7 2 x 5 2@110 x 3 LH GHP3 x 7 1 x 7 1.5 x 5 Filed 1.5 x 3 2.5" Crusher WU BH 60 x 10, 70 x 10 110 x 1 BH 125 x 1 RH, LH fail 135 x 1 RH 146.7 x 1 RH all-time PR, Sledge finger walks 6# x 1 BH 8 x 1 BH 10 x 1 BH Bending WU 60d x 2 J x 1 probably the hardest J bar I've ever felt L x 1 M x 1 Edited February 23, 2015 by Billy Jack Quote Link to comment Share on other sites More sharing options...
jvance Posted February 23, 2015 Share Posted February 23, 2015 Nice log here. Ill drop in from time to time... Looks like your baseline is very strong Quote Link to comment Share on other sites More sharing options...
JoshW Posted February 23, 2015 Share Posted February 23, 2015 Any sign of the gripper i sent you buddy? Good to see you back bending ! Quote Link to comment Share on other sites More sharing options...
Billy Jack Posted February 23, 2015 Author Share Posted February 23, 2015 Any sign of the gripper i sent you buddy? Good to see you back bending ! I got a notice friday evening from the PO advising it was there. I will have to go by and pick it up. Thanks for checking. Quote Link to comment Share on other sites More sharing options...
JoshW Posted February 23, 2015 Share Posted February 23, 2015 Insurance paid off, glad it's made it! Quote Link to comment Share on other sites More sharing options...
Billy Jack Posted February 23, 2015 Author Share Posted February 23, 2015 Nice log here. Ill drop in from time to time... Looks like your baseline is very strong Thanks Jon. I need all the motivation I can get these days. I was very, very pleased with an all-time PR on the crusher. Second WO in over 1.5 years on it and hit a 7lb PR. Maybe I need to train it twice a year for 5 years and hit 175!! Quote Link to comment Share on other sites More sharing options...
Billy Jack Posted May 15, 2015 Author Share Posted May 15, 2015 OK guys, no I have not just stopped training or logging out of laziness. I had some pretty serious health problems come up at the end of February and found out I had to have my gallbladder removed ASAP. Had that done in March and have not been doing any major lifting, bending, or training whatsoever per doctors orders. I am just now getting back comfortable to lifting fairly heavy objects, so I am about to start training again next week. I will again try to keep everything up to date here. At least I wasn't months into a training cycle or anything. I may change some things up and do only bending for a few months to see how far I can go. Prior to the surgery I was bending red nails pretty much at will and was just waiting for a good time to contact IM. However, due to only training bending for a few months prior to that, I am worried I probably have lost a considerable amount of strength and flexibility. Frank passing me while I was down has given me a good bit of motivation, so we'll see what happens. 1 Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 15, 2015 Share Posted May 15, 2015 Hope you have a speedy recovery! Quote Link to comment Share on other sites More sharing options...
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