Durrs Posted March 4, 2017 Author Share Posted March 4, 2017 Saturday- Rev grip cable ohp: 5 drop sets DB lat raise: 5#'s x 50 x 5 10#'s x 40 x 4 15#'s x 30 x 3 20#'s x 20 x 2 25#'s x 10/drop to 5#'s x 30- I really like this little workout for side delts I feel this exercise has added a bit a muscle in just a few weeks doing them. NG cable ohp: pause reps x 10 x 5 Hammer strength shrug machine: 6p x 10 (2 second pause at top reps) x 5 sets cable crunches/body weight back extension 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 5, 2017 Author Share Posted March 5, 2017 Sunday- Leg ext pause reps/seated leg curls warmup x 100r/ea Seated leg press: 135# x 35 x 10 sets @ 1 minute rests- most sets were rest paused seated calf raise: 50# x 2 second pause at top and slow negative x 100 reps total standing calf raise: 50# x 20 x 5 face pulls x 150 cable rev grip chest press x 10 x 5 hammer strength shrugs/db shrugs: 4p x 15/70#'s x 10 x 5 incline treadmill walk: 20 minutes (1 hour total this week) 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 6, 2017 Author Share Posted March 6, 2017 Monday- Extra workout Roman chair/cable crunches/bx deadlift Cable skull crushers: Heavy Dip machine: light for high reps- If you find the right position this thing really tears up the triceps. Face pulls x 150 Incline treadmill walk: 15 degrees x 2.7mph x 20 minutes- going to get an hour total this week again. Neck done at home 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 7, 2017 Author Share Posted March 7, 2017 Tuesday- fgx trap bar farmers carries: 165# x 40 yards x 8 trips flipped the bar around to use the high fat bar fixed handles x 2 max distance trips. Went 75-80 yards (rough guess) 2.5 crusher wrist curls x some That's it today. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 8, 2017 Author Share Posted March 8, 2017 Wednesday- face pulls/tricep pushdowns x 50/50 x 4 sets Flat DB Hex press: 50s, 60, 70, 80s x 10 90#'s x 10, 10, 10, 8, 7- 90 second rests cable incline press: 10 x 7 1 arm incline key press: 50# x 7 x 3 decline cable press/cable skull crushers: 6 sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 10, 2017 Author Share Posted March 10, 2017 Thursday- Facepulls: 10 x 10 paused DB incline shrugs: 90#'s x 8 x 6 sets Bx deadlifts: 95# x 5 x 5 cable crunches: 10 sets calf raise machine shrugs: 5 sets hs shrug machine: 3 sets treadmill walk: 20 minutes x 2.7mph x 15 degree incline 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 10, 2017 Author Share Posted March 10, 2017 Friday- Rope pulldowns paused: 95# x 10 x 10 Head supported db rows: 125#'s x 8 x 6 sets @ 2 minute rests 65#'s x 20 x 3 low cable row paused: 90# x 13 x 5 sets Bw chin-ups: 8 x 5 sets 2 arm hammer grip preacher plate curls: 90/45 drop sets x 5 sets cable rope hammer curls: paused at top slow eccentric x pyramid up to 5 RM 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 11, 2017 Author Share Posted March 11, 2017 Saturday- Face pulls/pushdowns: 50/50 x 4 sets cable ohp: time under tension x 5 sets machine lat raise: 20 x 5 db lat raise: 5#'s x 50 x 6 seated ohp: Barbell close grip to top of the head- 135# x 6 x 3 tricep superset: 7 sets cable ohp: light x high reps 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 12, 2017 Author Share Posted March 12, 2017 Sunday- Leg curls/hip machine x warmup seated leg press: 145# x 35 x 10 sets @ 1 minute rests paused leg extension: 90# x 10 x 5 standing calf raises: 3 second pause at top and 3 second eccentric reps x 5 sets seated calf machine: same x 5 sets cable press: 15 x 10 sets cardio: 10 minutes stair climber/ 10 minutes bike 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 13, 2017 Author Share Posted March 13, 2017 Monday- Extra workout Warmup: Bx deadlift/cable crunches face pulls/tricep pushdowns: 10 x 10 paused/ea cable skull crushers: heavy dip machine: high reps cardio: incline treadmill walk x 2.7mph x 15 degree incline x 20 minutes This speed and incline gets my heart rate between 130-140 bpm so I'll stay here for a few months and add time. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 17, 2017 Author Share Posted March 17, 2017 Been training just been working like a dog lately. Friday- Rope pause pulldowns: 10 x 10 head supported db rows: 125#'s x 9 x 6 sets @ 2 minute rests chest supported rows: Heavy preacher hammer plate curls: Better than last week cable rope hammer curls: slow reps x 10 x 5 sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 18, 2017 Author Share Posted March 18, 2017 Saturday- Face pulls/dbl pause rope pushdowns x 10 x 10 DB lat raise drop set: 10#'s x 30 paused every 3 r x burnout 5#'s x burnout x 10 sets ( about 1 minute time under tension per set) 90 second rests Close grip seated barbell ohp: pause at top of head- 130# x 6 x 3 sets then 20 lb drop sets no rest cable 1-arm rev grip ohp: 3 x 8 Tricep pushdowns: medium machine lat raise: 50 x 2 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 20, 2017 Author Share Posted March 20, 2017 Sunday- Seated leg press: 155# x 35 x 10 sets @ 1 minute rests seated leg curls: 10 x 5 sets leg extension: 10 x 8 sets paused seated calves: light standing calf raises: light shrugs: heavy 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 20, 2017 Author Share Posted March 20, 2017 Monday-Extra workout Bx deadlifts: 5 x 7 sets Cable crunches: 10 x 10 face pulls: 50 x 4 sets Triceps: Heavy pinpress singles/cable skull crushers/rope pushdowns Treadmill walk: 15 degree incline x 2.7 mph x 25 minutes 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 21, 2017 Author Share Posted March 21, 2017 Tuesday- DO axle: 263# x 2 x 2 2.5 Crusher: 101# x 2 x 2 FGX zottman curls: 5 x 5 light wrist curls Neck work:Heavy Grip deload today I'm not really good at "peaking" or prep for a meet but I'm only 10 days out so I figured go light this week and then not do any grip until the comp I should be ready to go and pull a few PR's. Weight lifting will continue normally but I will take the day before the contest off from that as well. 1 Quote Link to comment Share on other sites More sharing options...
jvance Posted March 21, 2017 Share Posted March 21, 2017 Id work up to your openers a few times to dial yourself in mentally. Hope ya get some good PRs at the comp. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 22, 2017 Author Share Posted March 22, 2017 Yeah that's a good idea. I recover really slowly from any kind of thick bar or rotating handle work so that's out for now because I'm so close but i may take a 20 mm gripper opener in a few days just because I literally haven't touched a gripper in 6+ months. Thanks buddy 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 22, 2017 Author Share Posted March 22, 2017 Wednesday- DB hex press: 90#'s x 10 x 5 sets incline db flys: slow reps/stretch cable rev grip press: heavy tricep rope pushdowns/face pulls: 10 sets 1-arm hammer strength press: 10 x 3 sets each machine press negatives: heavy dip machine: light/high rep 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 24, 2017 Author Share Posted March 24, 2017 Friday- Rope paused pulldown: 10 x 10 cable curls: slow reps x 50r/total low cable rows: 25 x 5 hammer grip plate preacher curl: 1p x 100r/total wg lat pulldown: 25 x 4 cable curls: 5 sets chest supported rows: 1p x 10 x 5 paused rope hammer cable curls: 15 x 5 pause shrugs: 10 x 7 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 25, 2017 Author Share Posted March 25, 2017 Saturday- Warmup: face pulls- 10 x 10 tricep pushdowns: 10 x 10 DB lat raise: 25s/10s/5s x 6 drop sets cable ohp: dbl paused x 5 sets rear delt fly: 15 x 5 sets close grip pin press: 285# x 15 singles rope pushdowns off knees: 50# x 8 x 3 cable ohp: 100r/rest paused hs shrug machine: 2p x 10 x 5 sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 26, 2017 Author Share Posted March 26, 2017 Sunday Hip machine x 100r Seated leg curl x 50r Seated leg press: 165# x 35 x 10 sets @ 1 minute rests Leg ext pause reps: 10 x 7 Seated calf raise: 2 second pause at top each rep/ 80r total Seated leg press: 345# x 3 x 3 pause at bottom standing calf raise: 10 x 5 pause at top incline treadmill walk: 20 minutes 35 x 10 sets x 1 minute rests on the leg machine is really starting to get tough. I don't think going up 10lbs a week is going to happen much longer. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 30, 2017 Author Share Posted March 30, 2017 This week- Monday- Heavy weighted core work Incline treadmill walk x 25 minutes Tuesday- Off Wednesday- Incline treadmill walk x 30 minutes Thursday- Full body deload Leg curls - 15 x 3 Leg ext- 15 x 3 Back ext- 5 x 5 Cable crunches- 10 x 5 Seated LP- 50 x 3 cable press- 20 x 3 rear delt fly- 20 x 3 machine press- 20 x 3 Incline treadmill walk x 10 minutes Friday- Will be off Saturday- Comp goals- 20 mm grippers- I haven't tested or trained these in a very long time (almost 2 years now) due to a mid knuckle injury that is better now but I was doing other things by the time it healed so I'm thinking a 125-135 lb close maybe.... Euro 2hp- ? Never even touched one of these before so I guess we'll just see how it goes. 2" Crusher- I'd love to pull 180+ on this device. 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 30, 2017 Share Posted March 30, 2017 I wouldn't be surprised if you've even gained on gripper strength dude based on my own absences and comebacks. Good luck! Hope you get your crusher numbers! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 31, 2017 Author Share Posted March 31, 2017 I like this possibility 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 2, 2017 Author Share Posted April 2, 2017 Awesome comp yesterday. I closed my first coc #3 at 138 lbs and I barley missed a 142 lb grand master close. 2HP I didn't do very well i think I pulled in the 170's. And crusher was awful I jumped too high on my 3rd attempt when i went for 82.5 kg's which would have been a PR and missed so i ended up with my 2nd attempt number in the mid 150's. This next training cycle I will definitely add more pinch. Side note: I think Tanner will be the next legend of grip his performance was unbelievable to witness if I remember correctly he pulled 98.5kg, 100kg, 102.5 kg AND THEN pulled 107.5kg on the 2" crusher AND IT WAS HIS THIRD EVENT OF THE DAY! i couldn't believe it. Absolutely amazing that dude is. 4 Quote Link to comment Share on other sites More sharing options...
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