Sean Dockery Posted February 10, 2006 Author Share Posted February 10, 2006 Burkhard, I'm just breaking it off the ground right now. 2/10/06 Ashtanga Yoga 30 minutes Blob50+8 5 attempts Finger Fitness 10 minutes Quote Link to comment Share on other sites More sharing options...
Jeremy Sipple Posted February 10, 2006 Share Posted February 10, 2006 Sean, Who much does your Keg weigh? I know nothing of lifting kegs Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted February 11, 2006 Author Share Posted February 11, 2006 I don't know what my keg weighs. I add a little cement, water, or sand every time I get 5x5 with it. I figure I'll weigh it when it's full. Quote Link to comment Share on other sites More sharing options...
jad Posted February 11, 2006 Share Posted February 11, 2006 It takes a strong man to openly admit he does a specialized form of yoga Great work with that blob! Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted February 12, 2006 Author Share Posted February 12, 2006 I'll take that as a compliment, Josh. 2/12/06 Grippers Warmup both hands Tx10, Tx8, #1x6, #1x4, E#2x2 Right 5 Strapholdsx2.5lbsxH#2 3 Pump NegativesxCert #3 11 No Set Reps E#2 Left 5 OvercrushesxH#2 3 Pump NegativesxCert #3 8 No Set Reps E#2 Formulator Power Forearms Wrist curl 4x8x35 (increase) Reverse Wrist Curl 4x8x10 (increase) Behind Back Wrist Curl 4x8x10 (increase) Reverse Curl 4x8x10 (stay) Front Lever 1x8x2.5 (increase) Rear Lever 1x8x2.5 (increase) Wrist Twist 1x8x2.5 (stay) "It's right outside your door, now testify." Quote Link to comment Share on other sites More sharing options...
Left Side Posted February 13, 2006 Share Posted February 13, 2006 3 Pump NegativesxCert #3 What's a pump negative? How do they compare to normal negatives? Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted February 14, 2006 Author Share Posted February 14, 2006 Pump negative= pull it in like a normal negative, then after it's moved out to 1/2" or so, push it back in. Compared to normal negatives...they focus on the last bit of closing a hard gripper more. Best to use a gripper just a touch harder than a gripper you're shutting. 2/13/06 Ashtanga Yoga 30 minutes Grippers H#2x10x1 Blob50+8lbs 5 attempts Finger Fitness 10 minutes Quote Link to comment Share on other sites More sharing options...
jad Posted February 14, 2006 Share Posted February 14, 2006 just saw your Roundtable on your Farmstrong site: looks pretty cool, I just saw the dog thread Quote Link to comment Share on other sites More sharing options...
Number Ten Ox Posted February 14, 2006 Share Posted February 14, 2006 37 pages? a little overwhelming to read it all, so I'll ask my ?'s You say a 16kg kettle ball on the first post of this page. Are the DL's and Power cleans kg? Just kidding that was the joke question. You whoop me. How are you adding weight to your Blob? What is finger fitness? I think of Rice Bucket... Where did you come up with that behind the back F-word stuuf? Is it better than normal Formulator flexion? Thanks Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted February 14, 2006 Author Share Posted February 14, 2006 I'm adding weight to the Blob50 by strapping weight plates to the bottom using a very tightly stretched bungee cord (I think it's crucial that the additional weight feel like part of the blob and not feel like it's just hanging from the block). Finger Fitness is a hand health program that a guy named Greg Irwin came up with and sells. FHS, and Atomic Athletic sell it, as does Greg himslef at handhealth.com. Essentially, it's finger dexterity exercises. I believe it aids recovery and prevents all the aches, pains and wierd sensations caused by muscle imbalances. The Formulator work I did above is the "Power Forearms" program. Chris Rice sent it to me months ago, and I figured the Formulator would be an excellent platform to do the routine on. I was right. The Formulator made the weight switches involved in the program very easy. The leverage allowing you to use minimal plates for maximal perceived force. Hope that answers your questions. Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted February 16, 2006 Author Share Posted February 16, 2006 2/15/06 Warmed up with some Kettlebell juggling Drop Snatch 3x3x115 Squat 1x135, 1x185, 1x225, 5x1x275 Keg Press 3, 3, 3, 2, 2 Rope Chins 5, 4, 5, 5, 4 Grippers Warmup both hands Tx10, Tx8, #1x6, #1x4, E#2x2 Right 5 Strapholdsx2.5lbsxH#2 3 Pump NegativesxCert #3 7 No Set Reps E#2 (mucho sucko meng) Left 5 OvercrushesxH#2 3 Pump NegativesxCert #3 4 No Set Reps E#2 (very mucho sucko) Formulator Power Forearms Wrist curl 4x8x37.5 (increase) Reverse Wrist Curl 4x8x12.5 (stay) Behind Back Wrist Curl 4x8x12.5 (increase) Reverse Curl 4x8x10 (increase) Front Lever 1x8x5 (stay) Rear Lever 1x8x5 (stay) Wrist Twist 1x8x2.5 (stay) "Resistance in a time of mass self-destruction makes the few who walk the straight-edge a growing force of change." Quote Link to comment Share on other sites More sharing options...
climber511 Posted February 16, 2006 Share Posted February 16, 2006 Quit slacking and put some weight on that behind the back wrist curl! Quote Link to comment Share on other sites More sharing options...
Left Side Posted February 16, 2006 Share Posted February 16, 2006 How hard is that H#2? Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted February 16, 2006 Author Share Posted February 16, 2006 Harder than my other #2. I weighed the loading pin I'm using for my strapholds. It weighed 10 pounds, so my strapholds were actually with 15lbs...cause I also didn't type the workout up right....I had a 5 on the loading pin not a 2.5.... Another session or two with the H#2 for strapholds then I'll move up to my SM for strapholds. Quote Link to comment Share on other sites More sharing options...
DuTCH Posted February 16, 2006 Share Posted February 16, 2006 I'm adding weight to the Blob50 by strapping weight plates to the bottom using a very tightly stretched bungee cord (I think it's crucial that the additional weight feel like part of the blob and not feel like it's just hanging from the block). What i do to add weight to the blob, is putting some heavy duty magnets on them. Neodymium, they are very very strong.. Nice little gadgets to have too... Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted February 17, 2006 Author Share Posted February 17, 2006 (edited) 2/16/06 H#2x10x1 2/17/06 Keg Press 3x5 Press 3x115, 3x115, 3x115, 2x115, 2x115 Going out cutting wood tomorrow. Figure that ought to hit arms and back/legs pretty good.... Edited February 17, 2006 by Sean Dockery Quote Link to comment Share on other sites More sharing options...
Left Side Posted February 19, 2006 Share Posted February 19, 2006 (edited) What i do to add weight to the blob, is putting some heavy duty magnets on them. Neodymium, they are very very strong.. Nice little gadgets to have too... That's a fantastic idea. I love my neodymium magnets, but I've never thought of using them like this. Monday I am using these to add weight on 1 hand pinch, I am sick of using a rope to tie weight to the sides of the plates. Brilliant! Edited February 19, 2006 by Left Side Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted February 20, 2006 Author Share Posted February 20, 2006 2/19/06 Grippers Warmup both hands Tx10, Tx8, #1x6, #1x4, E#2x2 Right 5 Strapholdsx17.5lbsxH#2 3 Pump NegativesxCert #3 11 No Set Reps E#2 Left 5 OvercrushesxH#2 3 Pump NegativesxCert #3 9 No Set Reps E#2 Formulator Power Forearms Wrist curl 4x8x40 (increase) Reverse Wrist Curl 4x8x12.5 (stay) Behind Back Wrist Curl 4x8x15 (increase) Reverse Curl 4x8x12.5 (increase) Front Lever 1x8x5 (stay) Rear Lever 1x8x5 (stay) Wrist Twist 1x8x2.5 (stay) Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted February 20, 2006 Author Share Posted February 20, 2006 2/20/06 Hanging Leg Raise 15, 15 Kettlebell Swings 10, 10 Clean and Push Press 5x5x135 (clean each rep) Tire Drag 2x200'x1 manhole cover Stone Row 5x5x150 natural stone Farmer's Walk 4x100'x150lbs per hand Grippers 10x1xH#2 "East bound and down, eighteen wheels a rollin', we gona do what they say can't be done, we gotta long way to go and a short time to get there, I'm eastbound, just watch old bandit run." Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted February 22, 2006 Author Share Posted February 22, 2006 2/23/06 Hanging Leg Raise 15, 15 Kettlebell Swings 10, 10 24kg Clean Pull In powerrack from below knees, doubled light bands 5x3x135 Partial Deadlift In powerrack from below knees, doubled light bands 5x2x315 Kettlebell Bottoms Up Press 24kg kb 5/3, 4/2, 3/1 Wide Chins 3, 3, 3 Band Pushup 5, 4, 3 Chinup 5, 5, 5 Club Swinging 15 lbs club 3x10 Mills each hand 3x10 Reverse Mills each hand Rope Chin 5, 5, 5 "Don't believe the hype." Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted February 23, 2006 Author Share Posted February 23, 2006 (edited) 2/23/06 Grippers Warmup both hands Tx10, Tx8, #1x6, #1x4, E#2x2 Right 5 Strapholdsx20lbsxH#2 (stay) 3 Pump NegativesxCert #3 Left 5 OvercrushesxH#2 3 Pump NegativesxCert #3 Formulator Power Forearms Wrist curl 4x8x42.5 (increase) Reverse Wrist Curl 4x8x12.5 (stay) Behind Back Wrist Curl 4x8x25 (increase) Reverse Curl 4x8x15 (increase) Front Lever 1x8x5 (increase) Rear Lever 1x8x5 (increase) Wrist Twist 1x8x2.5 (stay) "Words cannot express my disappointment, words cannot express my disapproval." Edited February 23, 2006 by Sean Dockery Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted February 27, 2006 Author Share Posted February 27, 2006 2/26/06 Grippers Warmup both hands Tx10, Tx8, #1x6, #1x4, E#2x2 Right 5 OvercrushesxSM (stay) 3 Pump NegativesxCert #3 Left 5 OvercrushesxH#2 3 Pump NegativesxCert #3 Formulator Power Forearms Wrist curl 4x8x45 (stay) Reverse Wrist Curl 4x8x12.5 (stay) Behind Back Wrist Curl 4x8x30 (increase) Reverse Curl 4x8x17.5 (stay) Front Lever 1x8x7.5 (stay) Rear Lever 1x8x7.5 (stay) Wrist Twist 1x8x2.5 (stay) "Down that long, lonesome highway as far as I can fly, tryin to outrun your memory." Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted March 6, 2006 Author Share Posted March 6, 2006 3/5/06 Spent an hour splitting wood, then 2 hours trying to get a stripped bolt out....Angela's Jeep is the devil's own car.....Need to fab up a puller to get this sucker out. I'm going to try training grippers now....this may suck......alot...... Grippers Warmup No Set both hands Tx10,8 #1x6,4 H#2x2 Right SMx5x1 no set closes Cert #3x3xPump Negatives Left SMx5x1 no set attempts Ran out of gas....just couldn't focus.....I'll hit the F work tomorrow. Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted March 7, 2006 Author Share Posted March 7, 2006 Sick....Ange thinks it's pneumonia.... Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted March 10, 2006 Author Share Posted March 10, 2006 My appetite showed back up today..... Quote Link to comment Share on other sites More sharing options...
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