Training For A Place At The Table

[Durrs]

Sunday-
Ssb atg pause squat:
up to 345# x 1
270# x 1 x 10
250# x 1 x 10

Ghr:
bw x 3 x 25 sets
between every squat set

 

[Durrs]

Tuesday-
Warmup- Bx/Su x 8 sets total. 6 were weighted.

Ssb box squat:
done throughout workout- 170# x doubles x 15 sets give or take

2.5 crusher:
111# x 8 x 4 sets/ each

3" db thumbless wrist curls:
head supported-
85# x 9/9
50# x 20 x 3/ea

1 arm axle curls:
33# x 10
53# x 4
73# x 1- 1st time going this heavy it was a really hard curl for me
53# x 4

Fgx trap bar hold:
155# x 28 seconds

[Durrs]

Wednesday-
Incline DB drop sets:
90 second rests-
85#'s/40#'s x 10/7, 8/6, 6/4, 4/4
2.5 minute break
6/4

Decline db key press:
60#'s x 15, 12, 10, 10, 10, 10
35#'s x 17

Tricep pushdown:
fixed handle-
15 minute ladder
only rest was to pin the next weight

Db slow bench:
50#'s x 5 sets

Rev grip cable press:
pump

Rev grip db press:
75#'s x 7, 5, 3- told me I was done

Neck machine:
25# x 50
35# x 10 x 5
25# x 50

Face pulls:
40# x 100/ rest paused

I finally stalled a bit on my drop sets so I added some volume and made sure I'll feel like I worked out

[Durrs]

9/30/16

WGNG pause pulldowns:
1 minute rests-
140# x 20, 9 x 8 sets, 10

Kroc rows:
145# x 22/22

Db pause rows:
130# x 5 x 5

Kroc rows:
145# x 15/15

Db slow preacher curls:
5 sets 

Pullups:
chest to bar/down as slow as possible
bw x 2 x 5 sets

Off set curls:
50/25# x 12, 9, 9, 8, 7

1 arm cable curls:
pump

Neck machine:
25# x 50 x 4- I'm just gonna do these everytime i go to the gym cause I haven't noticed any difference in neck size and I've been doing them consistently once a week for months. What's the worst that could happen? Overtrained neck?
 

[Durrs]

Bx/su- 8 sets. 6 weighted

Standing db strict press:
2 minute rests-
40#'s x 8
45#'s x 8
50#'s x 8
55#'s x 8
60#'s x 8
65#'s x 8
70#'s x 6, 5, 4, 4, 4

Arnold press:
22.5#'s x 10 x 5

Smith z press:
1 minute rests
135# x 10 x 5 sets

Landmine z press:
25# x 5
50# x 5
75# x 2/1
25# x 10

cable pushdown:
10 minute ladder

Cable lat raise:
5 minute ladder

Rear delt machine:
100

Neck machine:
25# x 50 x 4

Treadmill walk- 15 minutes
 

[Durrs]

Front squats atg paused:
225# x 2 x 5

Leg press:
4p x 50 x 10 sets

Smith machine shrugs:
135# x 30 x 3
225# x 10 x 10- paused

Db shrugs:
paused/seated
80#'s x 15 x 5

Cable shrugs:
200# x 50 x 4

Db shrugs:
standing
145#'s x 10 x 3

Neck machine:
25-60# x 200r/total
iso neck weight holds off bench- 25# x 2 sets of 30 seconds

Treadmill walk: 15 minutes

 

[Durrs]

Tuesday-
Bx/su- 8 sets total. 6 were weighted. 

DO axle:
283# x 3 x 5- Too easy

Bw axle hangs:
13, 10, 10, 8, 4, 7, 8/60 seconds total
-took me 9:35 of total time to achieve

1- arm axle curls:
33# x 10/10
53# x 5/5 x 2
58# x 5/5 x 2
63# x 3/3
33# x 14/14

Rev thumbless axle curls:
33# x 20 x 2

-Axle went great today I was ripping them off the ground with a full pause at the top on each rep. Bw axle hangs took a hit because of it i think. The one arm axle curls are becoming my favorite lift. Really good training day. Love when that happens.

 

 

[Shoggoth]

Looks like a good day for sure!

[Durrs]

Incline db drop sets:
90 second rests-
90#'s/45#'s x 11/6, 5/5, 4/4, 3/3
3 minute rest-
6/3

Decline db key press:
65#'s x 13, 10 x 3, 6, 6
35#'s x 20

Cable pushdowns:
fixed bar-
15 minute ladder only rest to pin weight

Rev grip cable bp:
pump

Db slow bench:
5 sets. 2 done on incline. Flat is better for these. More stretch.

Neck machine:
200/total
pushups done btw sets

Face pulls:
100

Incline treadmill walk: 15 minutes

 

[Durrs]

Friday-
WGNG pulldowns:
every rep paused/1 minute rests
150# x 17, 10, 9, 8, 9, 8, 9, 9, 8, 10+3/100total

Kroc rows:
145# x 24/24

Db pause rows:
135# x 5/5 x 5 sets 

Kroc rows:
145# x 16/16

Pullups:
bw x 5/slow negative last rep x 5 sets

Db slow preacher curls:
about 40 seconds time under tension per arm per set x 5 sets

Off set curls:
50#/25# x 6, 7, 8, 7, 5 

1-arm cable curls:
15 minute ladder

Neck machine:
25# x 50
50# x 15 x 5
25# x 50

Treadmill walk: 10 minutes

[Durrs]

Saturday
Bx/Su- 8 sets. 6 weighted

Db strict press:
2 minute rests
40#'s x 8
45#'s x 8
50#'s x 8
55#'s x 8
60#'s x 8
65#'s x 8
70#'s x 8, 5, 4, 4, 5

Landmine 1-arm z press:
25# x 10
50# x 6
60# x 4, 5
50# x 9/8, 8/7
25# x 13

Smith z press:
140# x 10, 10- 1 minute rests
1:15 rest- 10
1:30 rest- 8
2:00 rest- 8
-wanted 1 minute rests but shoulders were on fire this was minimum rest I needed for a shot at 10r. 

Arnold press:
22.5#'s x 10 x 5

cable pushdowns:
fixed bar
15 minute ladder

lat raise:
5 minute ladder

Neck machine:
8 sets

 

[Durrs]

Sunday
Atg pause front squats:
warm up to 295# x 2
225# x 2 x 5

Leg press:
6p x 50 x 6 sets

Btb smith shrugs:
225# x 10 x 10

Cable shrugs:
190# x 50 x 7 sets/ rest paused a few

Hammer strength shrug machine:
4p x 50-30 x 5

Neck machine:
6 sets

[Durrs]

Monday-
Core warmup- 15 minutes 

1 arm cable curls: 5 minute ladder
Fixed bar pushdowns: 5 minute ladder
Db lat raise: 5 min ladder
Cable lat raise: 5 minute ladder
Neck machine: 100r
Treadmill walk: 20 minutes

Got some blood going. Doing a half deload this week cause I'm going to my first grip comp on Saturday. I will still go heavy on press this week but will be going light on back or any kind of pulling + no dedicated grip day should leave me fresh enough. 
 

[Shoggoth]

Good luck at the comp!

[Durrs]

1 hour ago, Shoggoth said:

Good luck at the comp!

Thanks buddy.

[Chez]

2 hours ago, Durrs said:

Doing a half deload this week cause I'm going to my first grip comp on Saturday.

Nice! Look forward to reading your report about it. Good luck

[Durrs]

Thanks man. Everything I pull at the comp will be a PR cause I've never done any of the events! 

[Durrs]

Tuesday
Rev grip decline:
70#'s x 10 x 6 sets
80#'s x 8 x 2 sets
100#'s x 3 x 2 sets

Cable press:
drop sets x 2

Db slow bench:
5 sets

Tricep pushdowns:
fixed bar-
15 minute ladder

1-arm db bench:
70# x 10/10 x 3 sets

neck machine:
35# x 15 x 5

Neck is starting to burn out which feels weird but good. Force some adaption...

[Durrs]

Wednesday-
WGNG pause pulldowns:
157.5# x 18 -8-10/100r total
1 minute rests

Bw pullups:
30r total different grips

CG low cable row:
90# x 30 x 5

Cable 1 arms curls:
10 minute ladder

Hammer strength curls:
100r

Neck machine: 
40# x 15 x 5

Treadmill walk:  20 minutes

[Durrs]

Thursday-
Core warmup:
bx/wtd crunch/wtd situp x 8 sets

Ab machine: 100r

Hip machine: 100r/ ea

Arnold press:
light x 5 sets

Cable ohp:
light x 5 sets

Rear delt fly: 100

Neck machine:
45# x 15 x 5 

[Durrs]

Sunday-
Core big set: 8 sets

BTB pause shrugs:
smith machine-
135# x 20 x 5
185# x 20 x 5

Hammer strength shrugs:
2p x 100r/total

Cable shrugs:
190 x 200r/total

Neck curls off bench:
25# x 10 x 5
10# x 30 x 3

Had a great time at the comp yesterday. Aaron was an absolute beast his competition result #'s will speak for themselves It was an amazing thing to witness though I will say. Everyone else was super nice and really strong. A few guys there don't even train grip and were ripping. I set some standards for me to better in the future. Pinch is something that needs to come back into my training. All in all it was a good experience and I look forward to future contests and PR's. 

[Durrs]

Tuesday-
Incline db drop sets:
90 second rests-
95#'s/45#'s x 10/6, 6/5, 4/4, 3.5/4
3 minute rest-
6/4

1-arm db press:
75# x 10/10 x 5 sets

Rev grip cable press:
pyramid up/down/pump

Decline db key press:
db fly at end of set-
40#'s x 10/5 flys x 5 sets

Cable pushdown:
pump

Flat db slow bench:
5 sets

Neck machine:
50# x 15 x 5

Face pulls: 200r

[Durrs]

Wednesday
Core big set: 8 sets

Hip machine:
200r/ea

Leg press:
6p x 30 x 10 sets
4p x 50 x 4 sets

Cable lat raise:
5 minute ladder

Db lat raise:
10#'s x 25 x 8 sets

Cable shrugs:
stack x 50 x 5 sets
Pause reps x 10/fast 10 x 3 sets

Neck curls off bench:
10# x 50
25# x 15 x 3

Treadmill walk: 20 minutes

It's funny there are 2 leg press machines in the gym and on one of them a few weeks ago I did 6plates x 50 x 10 sets and today on the other one I could barely get 6p x 30 x 10 sets Must be a slight angle change and one has a bigger foot pad. 20 rep difference per set though is hard to swallow. Another note I highly recommend using a cable machine to do shrugs on I'm not sure if it's the angle or what but it hits the traps hard. I use a short straight bar attachment and straps and go for 50 reps/set try it.

 

[Durrs]

Friday-
WGNG pause pulldowns:
1 minute rests
155# x 17, 7-10/100 total

Kroc rows:
145# x 27/27

Db pause rows:
135# x 5/5 x 5

Kroc rows:
145# x 17/15,1,1

Off set curls:
50#/25# x 5 sets

Bw pull-ups: 5 sets

DB slow preacher curls:
15# x 1 minute tut x 5 sets ea

Cable curls:
10 minute ladder

Chest supported rows:
1p x 5 sets paused reps

Neck machine:
55# x 10 x 7

Neck curls off bench:
25# x 15 x 3 sets

[Durrs]

Saturday-
Bx/Su- 8 sets

Db standing strict press:
2 minute rests
40#'s-65#'s x 8
70#'s x 8, 7, 6, 5 (3 minute rest) 5
50# x 12

Landmine 1 arm z press:
25# x 10/10
50# x 8/7
75# x 3/3
50# x 5 sets

Hammer strength ohp:
2p x 10 x 3

Smith z press:
135# x 10 x 3

Cable pushdown:
pump

Cable lat raise:
20# x 100r/ea