Training For A Place At The Table

[Durrs]

Sunday-
DB lunges:
up to 110#'s x 5/5 x 5 sets

Hack squat:
light x 30 x 5 sets-1 minute rests

BTB smith machine shrugs:
185# x 10 x 6- long pause at top each rep

Hammer strength shrug machine:
10p x 5 x 3 sets

Cable shrugs:
stack x 50 x 4

Neck: light

Face pulls: 100

[Durrs]

Wednesday-
Core circuit warmup: 10 minutes

Incline db alternating press:
70#'s x 6/6+1 reg x 5 sets
90 second rests

Hammer strength Decline press:
double rep method I read about
4p x 12 regular then 3-5 second rests between doubles until I hit 24 total (double the 12 original reps) x 3 sets

Cable press:
touch handles at top and pause-
120# x 10 x 6 sets

DB hex press:
65#'s x 10 x 5

Cable pushdowns/bench dips:
5 sets

Neck: medium

Pushups: 150/total

Stair climber:
10 minutes

[Durrs]

Friday-
Wide grip pulldowns:
25 x 4

Chest supported rows:
20 x 5

Hammer strength rows:
20 x 5

Rear delt fly/hammer curl:
35#'s x 10/10 x 5

EZ Bar preacher:
35# x 10 slow as possible seated
stand up and did 6-8 regular x 5 sets

Seated db incline curl:
35#'s x 8 x 3 sets

1-arm cable curl:
drop sets x 2

4way neck/HS curl machine:
5 sets

Stair climber:
10 minutes

[Durrs]

Saturday-
Warmup- Core circuit 20 minutes

DB standing strict press:
2 min rests-
40#'s-65#'s x 8
70#'s x 4 x 4- changed the pressing angle so db's are not parallel anymore they make almost a 90 degree angle more in front of me. Much harder. Will progress again from there with new style.

DB 1-arm arnold press:
50# x 8 x 3

BTB smith machine shrugs:
225 x 10 paused x 5
7.5#'s lat raise x 20 x 5

HS Shrugs:
6p x 10 paused x 3
10# plates lat raise x 20 x 3

Cable shrugs:
stack x 50 x 4

Neck: light

Face pulls: 12 x 4
 

[Durrs]

Monday-
BX/SU Circuit- 15 minutes

Hack squat:
50 x 4

Squat machine:
10 x 3

Smith machine lunge:
225 x 6 x 3

Leg curl:
20 x 5

Cardio: 20 minutes

[Durrs]

Tuesday-
32kg KB swings for warmup

DO Axle DL:
298# x 3, 2, 2, 2, 1
5 singles to get 15r/total
3 minute rests-
After my first triple I thought i was going to get all 5 sets easy. I was wrong. Set 2-4 I brought axle above knee on 3rd rep but couldn't lock out. 4th set my 2nd rep was a hop. Work to do at this weight.

Skull crushers/hammer curls:
rope + 2 chains for skulls/30#'s + fat grip extremes for hammers- 7 sets no rest- mean pump.

-I had a lot planned today including plate curls but my forearms were hardcore fatigued after deadlifts so I did my finisher and called it. 

 

[Durrs]

Wednesday-
Abs/lower back extension circuit warmup 15 minutes

DB Incline alternating press:
90 second rests
75#'s x 6/6 x 5 sets

DB flat key press:
feet up-
85#'s x 8, 8, 6, 6, 4

Rev grip cable press:
touch handles/pause-
90# x 10 x 5

DB slow bench:
10/stretch at bottom/10
35#'s x 3 sets

Tricep superset: 7 sets

neck/pushups: 5 sets

Face pulls: 12 x 5

[MattM]

Just saw the DO work, Axle is always tricky like that for me too.  When I do DO work I always expect to hit the wall fast!

[Durrs]

Friday-
Wide grip pulldowns:
up to 300#(stack) x 3, 3
Close grip attachment- 300# x 6, 6
drop sets

DB pause rows:
145# x 6/6 x 5 sets
last few reps last set not paused

Chest supported rows:
pause reps-
up to 3p x 4 x 4

Rev incline hammer curls/flys:
40#'s x 10/10 x 3 sets
30#'s x 10/10 x 2 sets- better form

Arm super set:
5 sets

Neck/plate curls:
15-4way/15 x 5 sets

 

[Durrs]

Saturday-
su/bx circuit: 20 minutes

Seated db press:
90 second rests
50#'s x 5/5/5(upper1/2, lower1/2, full range)

1 arm arnold press:
standing-
60# x 3/3 x 3

BB z press:
135# x 5 x 3 sets

Hammer strength shoulder press:
2p x 20 x 3

Cabe lat raise:
100r

Landmine lat raise:
10-12rr x 5

Tricep superset: 5 sets

Neck machine: pause reps

[Durrs]

Sunday-
Leg curl: 20 x 5

Smith machine lunges:
up to 265# x 3/3 x 2 sets

Leg press:
slow reps 505 tempo- 4p x 10 x 6 sets @ 1minute rests

Calf raise machine:
20 x 5

hack squat:
25 x 4

Rev grip cable press:
touch handles/pause- 12 x 5

Db alternating press:
30#'s x 10/10 x 5 sets

stair climber: 25 minutes

Happy new year to everyone that reads this log! 

[Durrs]

Tuesday-
2.5" Crusher:
111# x 12/12 x 4 sets

Blob work:
drags/holds

Rope skull crushers:
2 chains x 50 x 5

Fat grip trap bar shrugs:
(fixed grip on high bar) paused
145# x 10 x 5

Bench curls/rope curls
full range motion fgx 50# x 3/3 x 5
2 chains x 15 x 5

sledge work:
light

wrist curls off bench:
FGX thumbless 50# x 10 x 3

Crusher work felt good today. My forearms were sore until yesterday from axle last week. This is more just a base volume workout. Farmers carries next week.

 

[Shoggoth]

Thick bar always cooks my forearms more than anything. 

[Durrs]

Yeah man I've been sore for close to 10 days before from going overboard

[Chez]

I just starting hitting the crusher hard and my forearms were crazy sore for several days after the first couple workouts. Actually sore to the touch. 

[Durrs]

I find rolling my forearms out with a piece of PVC pipe hours after and then doing extensor training the very next day will help with recovery and reduce soreness but not much.

[Durrs]

Wednesday-
Hammer strength Incline press:
2p x 15 x 5

HS decline press:
2p x 15 x 5

Db hex press:
70#'s x 12 x 5

DB incline alt press:
up to 85#'s x 5/5

Cable rev grip press:
10 x 5

Face pulls: 100

tricep pushdowns: 200r

Dips: bw x 5 x 3

Rev fly: 100

[Durrs]

Warmup: situp circuit 

Head supported DB rows:
100#'s x 8 x 5 sets
ss
bw pullups x 5 x 5

chest supported rows:
30 second rests
1p x 8 x 8- paused 

Lat pulldowns:
135# x 8 x 8- paused

rev incline rear delt fly/hammer curl:
35#'s x 10/10 x 6 sets

rev incline hammer curls:
50#'s x 8 x 3

1-arm preacher curl:
35# x 10 x 3/ea

ng pullups:
sternum to bar x 5 x 3

neck machine:
pause reps x 5 sets

[Durrs]

Saturday-
DB lat raise:
10#'s/5#'s x burnout drop sets x 5 sets

Seated arnold press:
35#'s x 10 x 5

Landmine 1-arm press:
50# x 8 x 5 sets each 

cable ohp:
slow reps- 3 sets

cable lat raise:
drop sets

tricep pushdowns/face pulls:
15 minutes

[Durrs]

Sunday-
Leg curls:  200r

Hack squat:
up 20# x 20r/set until I didn't hit 20

Leg press:
505 tempo- 10 x 3 sets

BTB smith shrugs:
315# x 5 x 3 sets all paused

HS shrug machine:
long pause shrugs-
8p x 5 x 10 sets

Cable shrugs:
stack x 100r

4 way neck:
paused reps x 5 sets

Neck curls off bench:
35# x 10 x 3

treadmill walk 10 minutes

 

[MattM]

looks like a brutal run on the hack squat!

[Durrs]

6 hours ago, rjackson said:

Why do you do hack squats?  I have seen a few guys do them in the weight room.

Can you give any insight on the technique to use?

Hack squats hit the quads really hard I notice. I use them just cause it's easy on the back but still fries my legs. For technique I just use whatever is comfortable but usually a closer than normal stance. I see ppl going really heavy on these but i find I get a better workout going lighter for high reps. I hope that helps. 

 

7 hours ago, MattM said:

looks like a brutal run on the hack squat!

Yeah that hurt. I was limiting rest at first but then just took a good 3+ minutes toward later sets.. 

[Durrs]

Tuesday-
1-arm axle curls:
up to 83# x 1, 1, 1- PR

Rope skull crushers:
up to 5 chains x 30 x 3 sets
started with 2 chains x sets of 50. Did many sets throughout workout.

standing axle curls:
83# x 8 x 3 sets

plate curls:
25# x 10/10 x 3 sets
35# x 1/2

Plate holds:
35# x 3-5 seconds each arm x 2 sets

Fgx preacher curls:
50# x 7/7 x 3

Video of plate curls. Not PR's but close.

 

[Durrs]

7 minutes ago, rjackson said:

Thanks.  One last question.  Do you have long arms?

I just measured for you from my middle finger to my armpit was 28 inches not sure if that's considered long or not

[Durrs]

Wednesday-
Warmup-
bx/su circuit x 15 minutes
face pulls/pushdowns- 100r/ea

Db incline alt press:
90 second rests
55#'s x 6/6 then 3 hex press x 5 sets

DB slow hex press:
90 second rests
70#'s x 8 x 5 sets

HS decline press:
275# x 12 x 5

1-arm rev grip db press:
65# x 10 x 5/ea

Tricep pushdowns:
100r done between every press exercise

chest sup row machine:
2p x 50 x 2

4-way neck:
3 sets

tricep extension machine:
40# x 15 x 3

stair climber:
10 minutes