Durrs Posted February 11, 2018 Author Share Posted February 11, 2018 2/5-2/11 Mon- Cable press. DB slow press (505) w/40's. Slow rep dips Tue- BB RDL up to 320# x 5 x 2 sets (PR). 340# x 2 (PR). Rack pull above the knee to 675# x 3 second/hold + Drops- 225# x 50r shrugs Wed- Arms Thu- Landmine sumo squats. light back. Fri- DB strict press. Sun- Grip, Forearms, Core work. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 18, 2018 Author Share Posted February 18, 2018 2/12-2/18 Mon-Pressing Tue- BB RDL's up to 320# x 6 (PR) Tweaked lower back on the way up on 6th rep DAMN! Must have rounded as i was shaking pretty hard to get the extra rep. Needless to say didn't do my rack pulls lol. Called it. Wed- Arms with a lot of hanging leg raises( felt good) also used gravity boots. Thu- Off Fri- Cable pressing/Triceps. JM press. Sun- Back was feeling better did some fingerboard work and hanging leg raises. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 25, 2018 Author Share Posted February 25, 2018 2/19-2/25 Mon- Did a ton of banded pushups superset with slow dips great combo. Tue- Felt out back on RDL's everything felt good so went to 125#'s DB RDL's x 10, 8, 6, 6, and rack pulls ATK up to 685# x 5 second hold Wed- Arm workout Thu- got 3 hrs of sleep wed night had a really bad leg/back workout Fri- Cable Z press/Tricep work Sun- 1.5" rope pull-ups/fingerboard 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 4, 2018 Author Share Posted March 4, 2018 2/26-3/4 Mon- Upperbody supersets Tue- DB RDL's x 11, 8, 8 @ 125's. rack pull ATK 545# x 10 second holds Wed- Arms Thu- Legs/Back Fri- Cable shoulder work Sun- Rope pull-ups. fingerboard work. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 13, 2018 Author Share Posted March 13, 2018 3/5-3/11 Mon- TRX pushups superset with pushups vs bands. Tue- BB RDL's first time doing BB since back tweak and everything felt good. Up to 295# x 5 and then DB RDL's to 125# x 12 (pr) Wed- KB OH tricep ext 53# x 5 x 3 top work sets Thu- Split squats 55# x 8/8 x 4 sets Fri- Cable z press. Single DB incline press (hit mid center chest hard) and is worth trying. Sun- Thickbar curls. Fingerboard 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 19, 2018 Author Share Posted March 19, 2018 3/12-3/18 Mon- DB floor press. Dips. TRX pushups Tue- DB RDL's 120#'s x 15 (PR). BB RDL's I lost my confidence I feel like I'm going to to tweak my lwr back again. All mental. Pre back tweak I hit 340# x 2 and this day I did 315 x 1. Wed- KB Curls/Tricep ext + core + neck Thu- Bulgarian split squats- 60# x 8/8 x 4 Fri- Single DB incline press up to 115# x 6, 6, 4. Decline California press (Great tricep exercise) Sun- Thickbar and big PR on fingerboard pull-ups 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 19, 2018 Share Posted March 19, 2018 Are you just using a piece of PVC for your db rows? 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 19, 2018 Author Share Posted March 19, 2018 Haha yeah I bought a 2 ft piece of 1.5"PVC (outside diameter 1.9") and then I used athletic tape to make the 2". It's got a great feel. I use muffler clamps for weight stops I got that idea from Martin. He's got one at his house same length but galvanized steel. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 26, 2018 Author Share Posted March 26, 2018 3/19-3/25 Mon- Really working on pushups doing a ton of variations TRX and banded are my favorites right now. Tue- DB RDL's up to 120# x 16(PR) , Rack pulls up to 560# x 10 second holds x 5, DB Shrugs 120's x 41 Wed- DB/band curl superset highlight Thu- Front squat/GHR superset Fri- Single DB incline press palms facing on handle (have to squeeze very hard to keep DB from falling) 120 x 8, 7, 5, 6 Sun- Fingerboard/Rope 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 1, 2018 Author Share Posted April 1, 2018 3/26-4/1 Mon- DB floor tricep ext ss OH cable ext. Heavy Band pushups ss no band pushups Tue- DB RDL's 120#'s x 17, 11, 8, 8. Rack pulls 560# x 10 second holds x 6 sets Wed- Arms + fingerboard holds Thu- Front squats ss GHR. landmine squats. Fri- 1 db incline press- 120# x 9, 8, 5 (R-elbow tinge so stopped). Dips ss Pushups. OH straight bar ext. Sun- Thickbar holding. 20mm gripper coc # 2 for speed singles. fingerboard AW pull-ups. Happy Easter ALL! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 8, 2018 Author Share Posted April 8, 2018 Mon- Kb curl to ohp complex . Pushup variation drop sets. Tue- DB RDL's up to 120's x 18r(PR). Feeling out BB RDL's (still scared lol) 245# x 6 x 4 sets. Rack pulls to 575# x 10 second x 3 sets. Wed- Arm pump. face pulls. Thu- Landmine squats. Front squat pause reps ss GHR. Fri- Landmine Z press 1 arm. Sun- Fat bar rows (R Elbow started to hurt on rows >>?) I hope it doesn't turn into some injury I have to deal with. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 16, 2018 Author Share Posted April 16, 2018 Mon- Pushup variations x lots. Still TRX and banded are great but external rotation forward shoulders was awesome as well this week. Tue- DB RDL's up to 120's x 20 (PR) BB RDL's 245# x 6, 250# x 6 x 2, 245# x 6. Rack pulls to 575# x 10 sec x 4 sets. 225 x 50 shrugs Wed- KB curl to OHP complex. I really like overhead pressing kettlebells but they zap my grip strength. hmm Thu- Trap bar deadlifts pyramid I did 225# x 1 then a shrug, then 2 then 2 shrugs so on. Great lung back burner. Fri- Cable pressing. Arms Sun- FGX barbell and wrist wrench cable work. Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 23, 2018 Author Share Posted April 23, 2018 4/16-4/22 Mon- cable pressing/pushup variations (300+ reps). Tue- DB RDL's up to 120#'s x 21 (pr) BB RDL's to 255# x 6 x 4 sets. Rack pulls ATK static holds @ 575 Wed- KB curl to OHP Complex pushed a few reps more than last session. Thu- trap bar deadlift pyramid Fri- dips/pushups, Neck, Cable tricep ohx Sun- Regular grip training. Last heavy session. Deload next week Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 30, 2018 Author Share Posted April 30, 2018 4/22-4/29 1/2 deloaded all week. Still did a lot of pushups and some RDL's early in the week. Grippers- Left hand mid knuckle pain that started about a month ago kept me from hitting a strong hand attempt. Did 105# off hand 20 mm and called it. 2HP- started warming up but pain in R hand pointer finger joint near nail bed pain so stopped. Crusher- wanted to PR and workups felt great. No hand pain on thick bar. Did 75kg then jumped for 82.5 kg (181#ish) and it was glued. Back to the grind. Work to do. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 20, 2018 Author Share Posted May 20, 2018 5/14-5/20 Mon- Bad workout after being sick all week last week. FAKK!! Tue- started feeling better Rack pulls to595# x 10 seconds holds let those traps stretch. Wed- 300 plus pushups throughout the day Thu- Brutal superset with bw pull-ups x 10 and immediately go into DB squat/press with 35#'s x 10. Did 5 sets. Fri- Wtd dips. Pushups. Triceps Sun- Fat bar rows (1/2 rep PR)I'll take it. Fingerboard. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 28, 2018 Author Share Posted May 28, 2018 5/21-5/27 Mon- curl/press kettlebell variations with the 35#'s. DB floor tricep ext superset with cable pushdowns. Tue- DB RDL's up to the 120#'s x 23 (rep PR). BB RDL up to 315 x 1 felt good/strong. Above the knee rack pulls to 605 x tut sets Wed- Pushups + kb press variations Thu- BW pulp x 10 + DB squat press x 15 with 35#'s superset enjoyable conditioning. FRI- Shoulders Sun- Fat bar rows no PR. Fingerboard 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 15, 2018 Author Share Posted June 15, 2018 Update- Vacation + kid out of school + working a lot time has been short for training. Doing pushup volume at 200/day minimum and ab roller at 10 x 5 sets/day. Will get back into regular weight training progression soon. Grip has been finger board and axle wrist curls. Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 25, 2018 Author Share Posted June 25, 2018 6/18-6/24 Mon- KB curl to press complex 35's x pyramid style up to 5/5 reps Tue- DB shrugs high rep Wed- Did 500 pushups and 30 minutes worth of planks throughout the day. Thu- DB squat press to 65#'s x 5 x 3 sets Fri- Spider curl rear delt complex with 30's Sun- Fat grip 1 arm db rows and rope paused cable hammer curls 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 15, 2018 Author Share Posted July 15, 2018 6/25-7/15 Started adding weight on fingerboard hangs. Still working fat grip rows 5/3/1 style and making gains. Added a few mini sessions a week and it has been helping with recovery and leading into my next heavy session. Gave my back a slight tweak 2 weeks ago doing heavy rack pulls and then cheat shrugging (like an idiot I know) I have been sleeping on the floor and it has helped me immensely I highly recommend it even if your back does not bother you. I feel more rested and in my short experience don't even need as much. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted August 6, 2018 Author Share Posted August 6, 2018 7/15- 8/5 5/3/1 on fat grip rows is still moving well on my strong hand but my off hand I lost 2 reps on my amrap attempt this week so I will have to adjust. Started doing rubber band extensors again after taking a lot of time off of them and couldn't even do the Blue band (used to rep for 10 or so) Did a double 45# plate carry on an incline treadmill at 15 degrees and 2.3 mph for 10 minutes with a few breaks and was really breathing and sweating hard. I will continue to experiment with this. 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 2, 2018 Author Share Posted September 2, 2018 August-2018 Had some really good sessions 5/3/1 fat grip rows I added 3 lbs and went +4 reps strong hand last week and pushed this week. Extensor training going well back to 3-4 reps blue band both hands. Treadmill walk with plates am adding 30 seconds per session until I can go for 10 minutes straight at 15 degree incline 2.3 mph. Going well. I do pushups all week long with a volume day on Wednesday where I do 500 and am not sore at all on Thursday so work capacity is way up. Body weight is 223-225 when I wake up. Lightest I've been in a long time. Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 19, 2018 Author Share Posted September 19, 2018 Today- DB pause rows 105# x 5 x 3 sets Rack pulls above knee + 5 count hold to 585# x 5 singles Drop to 225# snatch grip pause shrugs 10 x 3 sets 1 Arm BB shrug 135# x 5 x 4 sets Slow rep pull-ups 3's x 5 sets cable press/pushup superset Calves 100r Rope pushdowns 100r Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 2, 2018 Author Share Posted October 2, 2018 Today- DB pause rows to 115# x 6 x 3 sets Rack pull above the knee + 5 second hold x 615 x 5 singles supersetted with inverted row on same bar (sick back pump) WG pulldowns 100# x 100 reps 1 arm BB shrug paused at 155# x 5 x 5 CG mid cable row 100# x 100 Neck bridge/roll/plate curls 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 19, 2018 Author Share Posted November 19, 2018 Today- Sunday 11/18/18 Started with cable press pyramid + drop sets and ab routine Cable pushdown/curl superset to warm up elbows 2" wrist roller x 5 pump sets Preacher plate curl with a 25# x L-17r (pr) R-18r(tie pr) Suitcase farmers carry with fat grip on DB handle @112lbs x 2 broken 30 yard trips each hand. Next week going to do Martins grip medley 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 4, 2019 Author Share Posted January 4, 2019 Been awhile since I posted. Still training hard and working a lot. Shoulders/Legs today Russian twist/Back extension superset warmup Smith machine Z press to 177 x 3.5r, 4r SUPERSET -plate front raise (45#) x 10r after everyset GHR- +45 x 8, 8 Leg ext pause reps Superset- wall sit Leg curl full range then 5 pulse reps x 5 sets Rack pull ATK- 505# x 15 second holds EMOM x 10 sets/minutes Calves Superset- Decline neck curls 70lb db 3 Quote Link to comment Share on other sites More sharing options...
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