Training For A Place At The Table

[Durrs]

6/4/16-Squats/Shrugs

Front squat atg pause:
325# x 1
315# x 1
275# x 2 x 6 sets
plate shrug btw sets

Hammer strength Shrug machine seated:
6p x 15 x 5 sets

chest supported rows:
2p x 5 x 10 sets

Front squats atg pause:
225# x 3
275# x 1
255# x 2 x 4 sets

4way neck machine:
30 x 2 sets



 

[Durrs]

6/8/16-Press/Axle/Triceps

50# Db's 3/6/9's
full stretch slow pause db press x 3
chest flys x 6
reg press x 9 x 6 sets 30 second rests. Huge pump.

DO Axle:
238# x 2 x 4 
258# x 4 x 4
278# x 4 x 2 sets

High incline cg pause bp:
135# x 10 x 5 sets

Floor chest flys w chains:
20-25rr x 4 sets

Tricep bar + chain skulls:
25 x 4 sets

Kb skulls:
32kg x 15 x 5 sets

Heavy weighted core work x some

 

 

[Durrs]

6/11/16-Shoulders/Arms

Weighted core work: warm up

Db complex 50 minutes
seated x very little rest
12.5#'s/ 22.5#'s/35#'s
db lat raise drop sets
off set curls
repeat x lots

Hammer strength machine ohp:
50# x 20 x 5 sets

Preacher curl 4 second negative SS ez bar curls
60# for the neg/50# ez bar for the rep out x 5 sets

Shoulder press SS 2 hand plate curl:
95# x 10/45# plate x 5 x 5 sets

tricep dips:
bw x 5 x 3

Rear delt fly:
40# x 100
then up by 20# to 160# x 3

 

 

[MattM]

Nice DO Volume!

[Durrs]

Thanks bro. Instead of hitting Axle 2x/week like I originally planned I'm going to get all my volume into one day every other week and hit carryover accessory in between. At least for now.

[Durrs]

6/12/16- Frontsquats/Back

Atg pause fronts:
275# x 2 x 2
295# x 2
315# x 1
225# x 3 x 3
295# x 1
225# x 2 x 4 sets double paused
275# x 1
225# x 2 x 2 sets double paused
plate shrugs btw sets

Hammer strength shrug machine SS neck machine
6p x 15/50# x 30 x 5 sets

Atg pause front squats:
225# x 3
275# x 1
295# x 0/unracked and walked out but it felt really heavy so i racked it
275# x 1
225# x 3
275# x 1
225# x 3
plate shrugs btw sets

chest supported rows:
slow pause sets 2p x 3-5 x 5 sets

Lat pulldowns:
20 x 5 sets

Snatch grip rack pulls mid shin:
135# x 10 x 5 sets
185# x 5
225# x 4 x 2 sets
245# x 4 x 2 sets
-read on a t-nation article these were the end all be all back exercise. They were OKAY, nothing special though I got more not pulling off pins and just pausing at mid shin which I did on the 245# sets. I'll run them for a few weeks. 

More neck machine and core work

 

[Durrs]

6/15/16-Press/Triceps/Thickbar

Cgpbp SS dbflys/presses
245# x 4 x 4 sets
185# x 10 x 5 sets
flys done after every bench set- 50#'s x 5, then press x 10

Kb skulls SS Tricep bar skulls:
32kg kb/44# chains +bar x 10 sets- Monster back arm pump

Blob work:  drags/ holds/ iso's. had a few really good holds I keep thinking "I'm getting there" but this feat continually seems to elude me.

3" db forearm curls thumbless:
85# x 5-8r
drop
50# x 20r x 10 sets total

*Started doing some rope pull-ups after pressing but my back is SMOKED from the snatch grip rack pulls to where I kinda had nothing today so maybe they did hit harder than initially suspected.
 

[Durrs]

6/18/16- Arms/Shoulders

Core work: 15 minutes, wtd situps/bx no rests

Ez bar preacher curls:
20 x 5 sets

Rope pushdowns:
20 x 5 sets

Off-set curls:
10/20# db x 20-30 x 5 sets

hammer strength seated dip machine:
15 x 5 sets

Hammer strength shoulder press:
120# x 10 x 5 sets

Cg incline pause Bp:
155# x 5 x 10 sets

Cable curls:
40# x 20 x 5 sets

Lat raise: lots

 

[Durrs]

6/19/16-shrugs/lightback/neck

Chest supported rows:
2p x 5 x 10 sets all paused

Hammer strength shrug machine:
2p x 25, 25
4p x 20, 20
6p x 15, 15
8p x 10 x 5 sets
6p x 15, 15
4p x 20, 20
2p x 25 x 4 sets

4 way neck:
100r/front/sides

Cable pulldown:
20 x 5 sets all paused

Db/bb shrug SS
150#'s x 15/135# x 20 x 5 sets

Hammer strength chest supported rows:
4p x 7 x 4 sets

Neck machine/standing HS shrug machine:
20rr/20rr x 3 sets

 

 

[Durrs]

6/22/16-Press/Axle/

Core: pause bx/ full situp x 5/5 x 7 sets

Head supported axle rows:
123# x 4
163# x 4
213# x 4 x 7 sets

cgpbp:
225# x 3
245# x 3
265# x 3
275# x 3
285# x 3 x 3
185# x 10 x 3 

Wtd fat bar pull-ups:
bw x 3 x 3
+25# x 3 x 3
+50# x 3 x 3
+70# x 3 x 6 sets

Giant set: Db flys/tribar skulls/kb skulls/sledge rep out
50# flys x 10
2 chains tri bar x 20
32kg bell x 12
8# sledge x 5 circuits

 

[Durrs]

6/25/16-Shoulders/arms

Core work: 15 minutes/ wtd situps-bx

Db complex: 45 minutes no rest but to pick up db's
Off set curls: 30/15# 15 min. 35/15# 15 min. 40/20# 15 min
db lat raise: 15/10/5#'s drop sets full 45min

Cg pause incline press:
175# x 4 x 10 sets

Plate curls:
2 handed 45# x 5 x 3 sets

Hammer strength dip machine:
4p x 15 x 5 sets

Cable curls one arm:
50# x 10 x 5

Rear delt machine:
50r

Hammer strength shoulder press:
140# x 10 x 5

Arnold press:
30#'s x 10 x 3 sets

EZ curl 21's:
35# x 2 sets

 

 

 

 

[Durrs]

6/26/16-Squats/Back

Front squat atg pause:
135# x 5 x 2
185# x 2 x 2
205# x 2
225# x 2
255# x 2 x 2
275# x 1 x 3
225# x 2 x 5
-plate shrugs btw sets

Snatch grip DL:
Pause at mid shin 
135# x 10
185# x 6 x 2
225# x 5 x 5

Hammer strength shrug machine SS Neck machine front only:
4p x 20/50# x 15 x 5 sets

Chest supported rows:
pause at top
2p x 5 x 7 sets

Cable mid rows:
20 x 5

[Durrs]

6/29/16- 
Situps/bx + 25# x 25/50

Db Bp:
75#'s x 10
100#'s x 5
130#'s x 5, 4, 4
75#'s x 10 x 5 sets

Fgx db DL:
LH x 120# x 1, 1, 1
RH x 110# x 1, 1, 1 and a 120# thumbless
*There was a 1/2 inch gap from the grips so probably around 3". Db is fixed.

thumbless forearm curls:
75# db + fgx x 10/10 x 5 sets
45# x 20/20 x 5 sets

Cg pause bP:
225# x 5 x 5

Hammer strength bp:
2p x 15 x 5

Tricep pushdowns:
30# x 50 x 6 sets

 

[Durrs]

7/2/16 -Already July WTF!!?

Arms: 
Cable curls
Pushdowns
Off set curls
Skulls
machine curls
machine triceps
arnold press
cg ohp
 

SS:
db lat raise/1 arm preachers heavy slow eccentric x lots

[Durrs]

7/3/16- 
Core w/u: BX/SU

Front squat atg paused:
225# x 2
275# x 1 x 2
295# x 1
315# x 1
275# x 1
255# x 1
plate shrugs btw sets

Chest supported rows:
1p x 10 x 5 sets

Neck machine:
50# x 15 x 5 sets
drop sets

Hammer strength row machine:
2p x 50r in 1 set

Feeling out about 90% again today on front squats I'm gonna go for a PR soon if i stay healthy and workups feel good again next week.

[Durrs]

7/6/16- Press/Pull
Core warmup: BX/SU + 25# x 5/5 x 6 sets

Cgpbp:
285# x 4 primer set
225# x 5/45#'s db's x 15 x 5 sets

DO axle:
193# x 4 x 2
208# x 3 x 2
228# x 3 x 2
258# x 3 x 2
288# x 2 x 3

Tricep bar skulls:
15 rr x 7 sets

Fgx db rows SS meadows rows:
85# x 3/50# x 20 x 3 sets

-Some one hand axle DL with 123# and some band pushdowns for pump
 

[Durrs]

Warmup: bx ss su x 15 minutes

Db complex:
45 minutes
Offset curls: 35/20#
Db lat raise: 10#'s

Strict press:
175# x 4 x 4

hammer strength machine ohp:
80# x 15 x 5

Preacher curl negatives:
10 second negatives x 45# x 2/2 x 5 sets

Rear delt machine:
100r

 

[Durrs]

Sunday-
Hammer strength shrug machine:
2p x 50 x 2
4p x 25
6p pause reps x 10 seated/ standup and go to amrap x 5 sets

Neck machine:
50# x 15 x 5 sets

Snatch grip DL:
pause at mid shin and up x 10 x 3 sets

Chest supported rows:
2p x 5 x 5

Hammer strength rows:
2p x 5 x 5

WG pulldown:
90# paused and hold at bottom. 10 x 5 sets

Plate shrugs:
45#'s x 50 x 2 

Neck machine:
50 x 10 x 5

 

[MattM]

I miss having a neck machine available... 

[Durrs]

Aka "anti pencil neck machine" haha. 

[Durrs]

Wed: Press/Triceps/Thickbar

core/blob warmup:
BX/SU x 5/5 x 10 sets
Blob drags. Air on one LH. Holds.

Fgx db bench SS Chain skulls:
85#'s x 12/3 chain x 20 x 10 sets

Kb rows:
2 hand slow rep 32kg bell x 10 x 7

Axle reverse curl thumbless:
53# x 8 x 5 sets

Neck curls off bench:
25# plate x 20 x 5 sets

Sledge work: some

Bw hang off axle:
10 sec, 8 sec, 5 sec WTF!! hard as hell!

Chain attach to 2" rope skulls:
3 x 25
4 x 20
5 x 15
6 x 12

Fgx db rows:
85# x 10/5 max efforts set (L/R) 

 

[Durrs]

Saturday

Core warmup:
15 min x BX/SU 

Db bench:
135#'s x 4, 4, 4

Incline Db bench:
60#'s x 10 x 5

Arnold Press:
20#'s x 10 x 5

1 arm cable curls:
drop sets

Machine OHP SS cable curls:
10/20 x 5 sets

Rear delt machine:
100r

1 arm db strict press:
65# x 8/8 x 3 sets

Preacher curl negs:
65# x 2/2 x 3 sets (10 second negs hold at middle)

Bicep machine:
25 x 4

*Started a 20# in 30 day cut last week so my strength will take a dip here this week or next. I will then bulk again of course this time clean..

[Durrs]

Sunday: 2 sessions today
8-9 am at home
GHR:
bw x 5 x 7

Ssb atg paused:
250# x 1 x 15 sets 

Front squats atg paused:
225# x 1 x 5 

11-12pm at gym
Hammer strength shrug machine:
2p x 100 rest paused

Neck machine:
50# x 100 rest paused

Chest supported rows:
1p x 50 rest paused

Pulldowns:
75# x 50

Hammer strength back machine:
6p x 10 x 3

Cable face pulls:
100r

Neck machine:
up to 75# x 5 x 5

*I don't want to confuse the 3 ppl that read this log so here's what happened recently: I dumped 340# on a front squat into the rack last week and I didn't mention it because I'm still pissed about it. I have been getting all around weaker(noticeably on bb bench that's why I switched to db's) at the same BW as well which tells me my CNS is fried and I need a break. I have to step back and re-evalute. So I'm going to cut 15-20lbs by stopping creatine (should be 10# of water right there) cutting calories by a lot and adding a little cardio(hill sprints and stairs). I already started a fat burner, ACV, Cleanse and lean. Gonna get down in weight and then put on muscle but super clean and see if I can't burn down a few goals.. 

 

[Shoggoth]

Hope she all works dude. That feeling of regression sucks. Had a bunch of it this year. 

[Durrs]

7/20/16
Core w/u:
bx/su x 10 min

Big set:
db bench slow: 85#'s x 5
db bench fast: 45#'s x 10-15
Floor chest flys: 20#'s x 10
5 sets

DO axle bw hang:
11 sec* PR. 9, 9, 6, 6

Super set:
Chain skulls with rope x 30
Fgx hammer curls x 20
5 sets

Superset:
Tricep bar pause skulls x 20 sec hold 1" above forehead/20r, 15 sec hold 1" above forehead/15r is 1 set
Thumbless reverse axle curls: 38# x 15 
5 sets

Head supported row:
using my tricep bar so neutral grip pause at top for 2 count down x 115# x 8 x 4 sets