Tom Flesher Posted January 3, 2019 Author Share Posted January 3, 2019 (Honestly I'm still not sure I'm using it correctly, but I think that's how people told you to use yours. I'd have had no idea otherwise.) 2 minutes ago, KapMan said: Good. No one caught you sleeping on the use of the protractor. My dumbass needed lessons Quote Link to comment Share on other sites More sharing options...
KapMan Posted January 3, 2019 Share Posted January 3, 2019 Just now, Tom Flesher said: (Honestly I'm still not sure I'm using it correctly, but I think that's how people told you to use yours. I'd have had no idea otherwise.) Looks about right to me. 1 Quote Link to comment Share on other sites More sharing options...
Tom Flesher Posted January 5, 2019 Author Share Posted January 5, 2019 January 4: 3km on the treadmill. I enjoy racing, and I look a lot nicer when I’m running regularly.... plus I want to stay under 30minutes this spring 5k season. Reverse only today, because my shoulders felt stiff. 2x3/16 squares, 2 timber ties, 1 dull 60D. Wrapped up a wobbly piece of 5/16 and hit some isos on it to try to get my shoulders to loosen up but I beat myself up pretty good during my last session. 4 Quote Link to comment Share on other sites More sharing options...
Tom Flesher Posted January 5, 2019 Author Share Posted January 5, 2019 No Astoria grip workout today, so I moved my gym day up two days so I can do some DO bending Monday. Overhead Press: 5x95, 5x115, 135x4 (rep PR - I’d only ever done 135 for 1) Deadlift: 5x225 DO, 5x315 DO, 365x4 mixed (another rep PR) Cardio: 1 mile with pace variation overall pretty good for a short notice workout 2 Quote Link to comment Share on other sites More sharing options...
anwnate Posted January 6, 2019 Share Posted January 6, 2019 13 hours ago, Tom Flesher said: No Astoria grip workout today... ??? Say it ain't so. Nice workout. Looking good man. 2 Quote Link to comment Share on other sites More sharing options...
Tom Flesher Posted January 6, 2019 Author Share Posted January 6, 2019 3 hours ago, anwnate said: ??? Say it ain't so. Nice workout. Looking good man. Thanks! Anton just had to go out and pick some locks so he called it off for today. It’s still going strong! 1 Quote Link to comment Share on other sites More sharing options...
Tom Flesher Posted January 6, 2019 Author Share Posted January 6, 2019 Cardio only today - 2 miles in 22 minutes (plus a cooldown). I've been focused on my strength goals and it feels good to be back on the treadmill. 2 Quote Link to comment Share on other sites More sharing options...
Anton.Torrella Posted January 7, 2019 Share Posted January 7, 2019 Bullsh*t jobs - godda*n self-employed bullsh*t - and family! - it also rained non-stopped - garbage day but then again it was a Saturday - huge congrats on the overhead press and deadlift rep Prs! 2 Quote Link to comment Share on other sites More sharing options...
Tom Flesher Posted January 8, 2019 Author Share Posted January 8, 2019 January 7 Warmed up with clubs. Reverse: 2x 3/16x7 square, one dull 60D DO: timber tie, 1/4x6 g5 bolt, 7” L drill rod crushed to about 3”. Gave up on it for now due to time (had an appointment) and my elbows feeling a bit beaten up. Filmed the 60D and the bolt Later: 20 minutes of yoga with my wife because we support each other and shit. Planning to do a DO-only session, or possibly start with DO and finish bending with reverse, on Thursday. I’ll also do some wrist work - I saw someone (forget who) doing trilobite wrist curls and I’m interested in seeing how they feel. 2 Quote Link to comment Share on other sites More sharing options...
KapMan Posted January 8, 2019 Share Posted January 8, 2019 6 minutes ago, Tom Flesher said: January 7 Warmed up with clubs. Reverse: 2x 3/16x7 square, one dull 60D DO: timber tie, 1/4x6 g5 bolt, 7” L drill rod crushed to about 3”. Gave up on it for now due to time (had an appointment) and my elbows feeling a bit beaten up. Filmed the 60D and the bolt Later: 20 minutes of yoga with my wife because we support each other and shit. Planning to do a DO-only session, or possibly start with DO and finish bending with reverse, on Thursday. I’ll also do some wrist work - I saw someone (forget who) doing trilobite wrist curls and I’m interested in seeing how they feel. Really wish I could double the effort on bending. But DU is a work is an ass whooper. Atleast for me it is. Unless I’m doing something wrong by interspersing grippers and that gripout on Saturdays(every two weeks) 1 Quote Link to comment Share on other sites More sharing options...
Tom Flesher Posted January 8, 2019 Author Share Posted January 8, 2019 2 hours ago, KapMan said: Really wish I could double the effort on bending. You mean two sessions a week? I’m actually wondering if working Reverse one day and DO another might be a better option for me to get more volume but also get more effective rest in. It’s tough to slow down reverse because I’m finally making some good progress on it but I don’t know if I can keep it up while I’m chasing a DO Red. 1 Quote Link to comment Share on other sites More sharing options...
KapMan Posted January 8, 2019 Share Posted January 8, 2019 57 minutes ago, Tom Flesher said: You mean two sessions a week? I’m actually wondering if working Reverse one day and DO another might be a better option for me to get more volume but also get more effective rest in. It’s tough to slow down reverse because I’m finally making some good progress on it but I don’t know if I can keep it up while I’m chasing a DO Red. Yeah. Two sessions. I think I can do reverse one day, wait 3-4 and do DU. I dunno, Im super wishy washy, one session I can blast 1/4 square, the very next one I cant bend a 60. I dont get it. Is it the nerve damage? Sleep, diet? I cant figure it out. If I focus 100% on red cert ill lose out on rebuilding grip strength. Its quite the conundrum. What I do know is if I dont. Ill give up the chance to cert. I cant seem to physically do multiple things. Kinda like I cant chew bubblegum, rub my belly and pat my head at the same time but picture it as grip strength, bending and general strength. 1 Quote Link to comment Share on other sites More sharing options...
Tom Flesher Posted January 9, 2019 Author Share Posted January 9, 2019 January 8: cardio. 3km on the treadmill with some pace variation. I’m pushing a bit too hard on regaining my speed before I’m back in my old form, but it’s great to be running again. Quote Link to comment Share on other sites More sharing options...
Tom Flesher Posted January 9, 2019 Author Share Posted January 9, 2019 1 Quote Link to comment Share on other sites More sharing options...
Tom Flesher Posted January 9, 2019 Author Share Posted January 9, 2019 Getting antsy to bend again, but today was a cardio day. 2 miles on the treadmill. Quote Link to comment Share on other sites More sharing options...
Tom Flesher Posted January 14, 2019 Author Share Posted January 14, 2019 Saturday 1/12: 2.5 miles slow and steady on the treadmill OHP 8x95, 8x115, 135x4 (set for max reps), 5x95 2 Quote Link to comment Share on other sites More sharing options...
Tom Flesher Posted January 14, 2019 Author Share Posted January 14, 2019 1/14 before work: 1.5 miles on treadmill with light speed work, plus cooldown Pendlay rows: 5x135 5x155 5x175 5x155 5x135 DO deadlift: 5x275 5x315 365x1 365x2 (mixed) After work: DO Bending in IMPs (7”): 2x1/4” G5 bolt 2xL drill rod Chest crushed RGC COC4 (216) in DHWOG wraps x5 Reverse Bending in one IMP: 2xtimber ties 2 Quote Link to comment Share on other sites More sharing options...
Tom Flesher Posted February 25, 2019 Author Share Posted February 25, 2019 I haven't been posting here (I've been doing my workouts on Instagram), but today I couldn't get a good set of photos so I didn't make an IG post. For the past few weeks I've been doing a modified 5/3/1 program - I do a 15 minute stationary bike warmup, then 5/3/1 dead and OHP on Mondays with Pendlay rows and farmer's walks as accessory work. It's been primarily a @Donc101 type one heavy weight day, two bending day schedule, with little focus on braced and lots of unbraced bending in multiple styles. Last week following Cupid's Nightmare was my deload week. I absolutely melted some heavy drill rod during the week so, on thinking about my priorities, I put two goals in mind: - I need to focus my energy on bending - It's time to start gearing the cardio up for the spring 5K season. (- secret bonus goal: I want to compete at 105kg at least once this year! Dovetails with the second goal, though.) Consequent changes to my routine: - taking some time off from the OHP. As much as I'm looking forward to pressing @Juliet that's going to need to wait for a while. I'm reaping the benefits of bringing my OHP up but I think I'm wasting bullets on it. I may continue doing some on the day after a bend session, depending how the scheduling shakes out; that way it'll at least be press that suffers from bending instead of vice versa. - time to juice up the cardio. So it's looking like I'm going to deadlift Mondays and ease off the accessory work quite so much, and then continue bending Tuesday and Friday in basically the rhythm I'd been in. Since I generally don't work Fridays, I may start doing assistance work Friday after bending or on Saturdays, but I'm pretty reliant on deadlifts to start the week mentally. Bending sessions are pretty much Indian clubs and 1-2 warmup bends (usually reverse and DUH to warm up), followed by 2-3 max or near-max DO bends. If I do braced, I do it here, and then I finish with isos and/or heavy gripper chest crushes. I'm also planning to increase the jogging volume, but that tends not to affect my bending as long as I have some recovery in between. I generally run in the morning and bend in the afternoon after work. Today: "Warmup"/Cardio: 1.5 miles jogging slow and steady. Felt more gassed than usual on this. DO Deadlift: 5x235, 5x275, 310x6 (less than I wanted but I was a bit gassed from the jog) Mondays (and Wednesdays) are tough - I teach 8-9:15 AM, 9:30-10:45 AM, 12:30-1:45 PM at one school and a night class at a different place from 6:25-7:45 PM. I do my workout at 5:30-6 AM and I get the itch to bend between my afternoon and night classes, so I'm writing this post to keep myself from going to get an iso bar to fight with and ruin my Tuesday session. 1 Quote Link to comment Share on other sites More sharing options...
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