Sean Dockery Posted April 1, 2007 Author Share Posted April 1, 2007 3/31/07 Warmup Keg Press standing 4, 4, 4, 4 Bradford Press standing with barbell 10x45, 10x45, 10x45 Stone Row 197 Granite 5, 5, 5 Rope Climb foot brake method 4 trips Club Swinging 15 reps swipe, hammer, mill 7 reps lever press, drum Blockweights 6 deadlifts 50 York Overhand toss 42.5 York 8, 6, 6, 4 Tabata Squats bodyweight 20, 20, 20, 17, 14, 14, 13, 12 OUCH Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted April 3, 2007 Author Share Posted April 3, 2007 4/2/07 Warmup Snatch Oly bar, notated in kg 3x30, 3x35, 3x40, 3x45, 3x50, 3 triples with 55 Front Squat notated in kg 7x70, 7x70, 7x70 45 Degree Back Raise Light band 3x8 Reverse Hyper (pat #blah blah blah) 3x10x50 Tabata Squats 20, 19, 17, 16, 13, 11, 13, 12 Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted April 4, 2007 Author Share Posted April 4, 2007 (edited) Realized I didn't include the Blockweight work. 50 Blob 5 deadlifts 42.5 blob 8 overhand tosses. Edited April 4, 2007 by Sean Dockery Quote Link to comment Share on other sites More sharing options...
MRGRIPER Posted April 5, 2007 Share Posted April 5, 2007 Still working the recovery....Reverse curls Le Shot Rotations Extensors Quote Link to comment Share on other sites More sharing options...
MRGRIPER Posted April 5, 2007 Share Posted April 5, 2007 The snatches were with a barbell.I find that there is naturally some lean to the loaded side of the body when doing one hand lifts., the way to correct this lean is to strengthen the core. SEAN; I'M NEW TO THIS BOARD BUT THOUGHT I WOULD PASS ON SOME POINTS OF MINE THAT WORKED IN GETTING THE 50 LB BLOB AND COC NUMBER 3 AND THE NUMBER 4. OF COURSE THESE WERE DONE IN TRAINING AND AT THIS TIME AM GETTING READY TO GET CERTIFIED. HOWEVER MY WORK SCHEDULE IS A TOUGH ONE. I AM A SALESMAN THAT GOES OUT OF STATE FOR MOST OF EVERY MONTH. I LIVE IN SOUTH FLORIDA. MY WIFE IS A REGISTERED NURSE AND HER SCHEDULE IS AS TOUGH AS MINE. AT THIS TIME WE DON'T HAVE ANY CHILDREN. IT SEEMS TO ME THAT YOU ARE OVERTRAINED ON THE BLOB AND THE GRIPPERS. I TRAINED WITH THE KTA PROGRAM FOR NEARLY A YEAR AND MADE MUCH PROGRESS BUT IN THE END WAS CONSTANTLY OVERTRAINED. WHAT I DID WAS MODIFY THE PROGRAM TO SUIT MY NEEDS AND MY NEED TO RECOVER AND MAKE PROGRESS ON THE GRIPPERS. THESE MODIFACATIONS HELPED ME: 1). LET YOUR HANDS AND GRIP RECOVER EACH WEEK. I TRAIN MY GRIP NO MORE ALONG WITH THE BLOB WORK ONCE TO TWICE EACH WEEK. BELIEVE ME YOU NEED THE RECOVERY. 2). FORGET THE ASSISTANCE EXERCISES LIKE THE STRAP HOLDS AND THE FILED OFF CLOSES. DO THE BEST ASSISTANCE EXERCISES THERE ARE FOR THE GRIPPERS, LIKE NEGATIVE HOLDS,CONSTANTLY WORK TECHNIQUE(REMEMBER THE NO SET CLOSES HELP BUT ON CERTIFICATION YOU CAN SET THE GRIPPER TO THE WIDTH OF AN ATM CARD). REMEMBER WE DON'T WANT ANY CHANGES UPON CERTIFICATION. I AM SURPRISED WADE DIDN'T OFFER CHALK TO YOU AT THE EXPO. IT DOES MAKE A DIFFERENCE.AGAIN KEEP EVERYTHING THE SAME EVERY TIME YOU TRAIN OR TRY TO CLOSE OR MAKE A CLOSE ON THE GOAL GRIPPER. THE BEST ASSISTANCE EXERCISE FOR THE GRIPPERS AND THE ONE EVERYONE MAKES A SECRET IS THE CLAMP HOLD OR CLAMP SQUEEZE. YOU CAN WORK ANY POSITION YOU ARE STUCK AT ON THE GRIPPERS. THE CLAMP IS THE TOOL THAT HELPED ME CLOSE THE COC3,HEAVYGRIP350,AND THE COC4. I HAVE DONE THE COC3 FOR 8 CLOSES AND 2SECOND HOLDS ON EACH REP. 4 REPS ON THE HEAVYGRIP350 AND A EXTREMELY HARD DOUBLE ON THE COC4.ALL THESE CLOSINGS WOULD NOT HAVE BEEN POSSIBLE IF I DIDN'T HAVE THE CLAMP. JUST KEEP THIS IN MIND. YOU CAN BUY ANY CLAMP THAT WILL WORK AT AN AUTO PARTS STORE. THE ONE THAT WORKS FOR ME IS A TAILPIPE CLAMP FOR $1.48 AT ANY AUTO PARTS STORE. 11/2" IS THE SIZE YOU WANT. WORK THESE INTO YOUR PROGRAM.BELIEVE ME SEVERAL WEEKS CLAMP CLOSING A HG350,OR COC3.5 OR 4 NO MATTER HOW CLOSE YOU GET,WHEN YOU GO BACK TO YOUR GOAL GRIPPER HOLY COW!!!!!!!!!!!!!!!!! IT IS SOOOOOOO EASY!!!!!!!!!!!!!!!!!! TRY THESE WITH A POSITIVE FRAME OF MIND. I AM USUALLY ON THE ROAD MOST OF THE TIME AND BRING THESE INSTRUMENTS GRIPPERS AND 2-50LB BLOBS IN MY TRUNK. AT MOST MOTELS I STAY AT ON THE WEST COAST OF FLORIDA THE MAIDS LOOK AT ME STRANGELY BUT IT'S ALL GOOD. NO PROBLEMS. I USUALLY KEEP A RECORD OF ALL THE CLOSINGS I MAKE. I CLOSE THE COC3 TWICE PER WEEK AND WORK TECHNIQUE CONSTANTLY(SETTING THE GRIPPER,THUMB POSITION,PINKE POSITION PALM POSITION ETC. IT'S ALL CLOCKWORK FOR ME. WHEN THE CERTIFICATION COMES WHICH IT WILL FOR IN THE NEAR FUTURE IT WILL BE AN EASY PROCEDURE.CONSTANTLY KEEP THIS IN MIND. SEAN YOU WILL CLOSE THE COC3 AND THE COC4 AND YOU WILL GET CERTIFIED!!! YOU CAN DO IT. REMEMBER DON'T TRAIN THE BLOB AND /OR THE GRIPPERS MORE THAN TWICE PER WEEK. ALWAYS WARM UP WITH A EASY GRIPPER,STRETCH THE FOREARM,DRINK A CUP OF COFFEE AND USE SOME TYPE OF MUSCLE RUB BEFORE YOU BEGIN YOU GRIP AND BLOB WORKOUT. ALSO TRY TO KEEP AN OVERALL WORKOUT SCHEDULE INTACT,IT WILL BE AN ASSET TO YOUR GRIP STRENGTH. DOING THE GRIPPERS FOR MILLIONS OF REPS IS A WASTE OF TIME AND USELESS. IT JUST WEARS YOUR FOREARM'S DOWN. GOOD LUCK/BOB Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted May 14, 2007 Author Share Posted May 14, 2007 I've not trained consistently due to some health stuff that the medical establishment is still holding off on fixing. And after the 5th appt with no headway made towards the obvious solution....I'm saying to heck with them and going back to what I know. Training. 5/13/07 Grippers 5 oc's cut #2 Blobs 5 full deadlifts 47.5 blob 20 overhand tosses with 37.5 blob Shot Rotations 50 rotations in either direction in either hand with 6lbs shots Power Forearms Homemade F for flexion, Formulator for extension 3x8x20 Wrist Curl 3x8x2.5 Reverse Wrist Curl 3x8x20 Behind Back Wrist Curl 3x8x2.5 Reverse Curl 3x8x2.5 Front + Rear Lever 3x8x2.5 Pronation and Suppination Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted May 15, 2007 Author Share Posted May 15, 2007 5/14/07 Keg Press warmed up with bar, 65 and 85 3x4 Bradford Press 3x8x65 Rope Climb 2 trips no feet Grippers 3 attempts at SM Conditioning 21 - 15 - 9 reps of 155 power clean pushups Elapsed Time: 17:07 "It don't matter who's in Austin. Bob Wills is still the king." Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted May 17, 2007 Author Share Posted May 17, 2007 5/17/07 Snatch notated in kg 5x3x50 Front Squat notated in kg 3x7x70 Grippers 3 closes SM 3 oc's cut #2 Blockweights 5 lifts 47.5 blob Conditioning 3 rounds for time 100ft walking lunge 25 squats 25 back extensions (just couldn't handle 50 after the snatch and fs) elapsed time 11:35 "The day the squirrel went berserk in the good ol baptist church of that sweet little town of pascagula." Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted May 21, 2007 Author Share Posted May 21, 2007 (edited) 5/21/07 Keg Press 5, 5, 4, 4, 3 Bradford Press lbs 8x65, 7x65, 4x65 Stone Row 226 Granite Sphere 3, 2, 2 Rope Climb foot brake method 2 trips Indian Clubs Swipes, Mills, Sheiks, Drumming Grippers 2 oc's SM 4 oc's cut #2 Blockweights 5 lifts 47.5 blob 20 overhand tosses 37.5 blob Conditioning 3 rounds for time 40kg Overhead Squat 5 reps 120 yd shuttle run (20yd legs) elapsed time 5:06 Pretty good workout. The OHS is rough when you're breathing hard. "Look at you all high and mighty. All them muscles. What can all them muscles do, boy?" Edited May 21, 2007 by Sean Dockery Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted May 23, 2007 Author Share Posted May 23, 2007 5/23/07 At Chris's Snatch kgs 5x3x50 I think I'm ready for more weight. Front Squat kgs 5x80, 5x80, 5x80, 3x80, 3x80 Glute-Ham Raises bodyweight 8, 6, 5 Grippers 5 oc's filed SM Blockweights 5 attempts at Blob50 Was not happening today. Conditioning 1 arm kb Clean and Jerk "Long cycle" 60 reps with 24kg kb in 7:20 did sets of 12, 10 and 8 each arm. Set the bell down between sets. Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted May 24, 2007 Author Share Posted May 24, 2007 5/24/07 Mowed the yard with 12 pounds in weight vest. Grippers 4 attempts at Travis' EZ 3 all about 1/32 from closed Pinch 5 holds 2 45's deloaded with mini band over squat stands, 8th hole No wrist work, took the lovely Miss Angela out on a date. Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted May 25, 2007 Share Posted May 25, 2007 Do You now start for the 2x45's plate pinch? Did You recognize a crossover effect from blob work to plate pinch (one and/or two handed)? Keep training hard! Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted May 25, 2007 Author Share Posted May 25, 2007 I found some 45's that feel good to me, so I'm going to try making a run at them. I haven't seen any significant carryover from Blobs to narow pinching. I'm terrible weak on any form of pinch inside of 3". Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted May 25, 2007 Share Posted May 25, 2007 I found some 45's that feel good to me, so I'm going to try making a run at them. I haven't seen any significant carryover from Blobs to narow pinching. I'm terrible weak on any form of pinch inside of 3". Thanks for Your reply Sean! Good luck with the 45's and train hard! Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted May 26, 2007 Author Share Posted May 26, 2007 5/25/07 Keg Press 5, 5, 3, 4, 4 Bradford Press 3x8x65 Stone Row 197 Granite Sphere 3x8 Rope Climb 3 trips no hands Indian Clubs Swipes, Mills, Sheiks, Drumming Grippers 4 oc's SM 3 oc's cut #2 Blockweights 5 holds 45 blob 20 overhand tosses 37.5 blob Shot Rotations 1 set of 30 in each direction Conditioning 5 rounds Sledgehammer hitting tire 2 minutes work/1 minute rest "Spare me your bland accusations." Quote Link to comment Share on other sites More sharing options...
unseenbeat Posted May 26, 2007 Share Posted May 26, 2007 Rope Climb3 trips no hands No legs? Quote Link to comment Share on other sites More sharing options...
climber511 Posted May 26, 2007 Share Posted May 26, 2007 I demand video proof on this one Quote Link to comment Share on other sites More sharing options...
TheBoneOrchard Posted May 26, 2007 Share Posted May 26, 2007 Man this is a great log, I am going to have to go back and read the whole thing from the beginning. I like a lot of the stuff you are doing and I really like the quotes at the ends. Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted May 28, 2007 Author Share Posted May 28, 2007 you guys caught my typo....Angela is mocking me as we speak. I'm glad guys like my log. I hope there are some good ideas here for others to use. Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted May 28, 2007 Author Share Posted May 28, 2007 5/28/07 Snatch kgs 3x20, 3x30, 3x40, 3x50, 5x3x60 Stone 197 Granite Sphere 3x4xload 45 Degree Back Extension light band 3x10 Reverse Hyper 3x15x50 York Iron Boot Course Grippers 3 atts TSands EZ 3 about 1/32" from closed 2 oc's cut #2 2 45's Pinch 5 holds deload with mini bands 7th pin hole Conditioning 6 40yd sprints walk back to start for recovery "All gave some, Some gave all" Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted May 29, 2007 Author Share Posted May 29, 2007 5/29/07 Grippers 10 closes filed SM 2 45's Pinch 5 holds deloaded with mini bands in 6th pin hole Blockweights 20 overhand tosses 37.5 blob increase Shot Rotations 1 set of 50 in each direction Power Forearms F for extension, homemade F for flexion 3x8x20 Wrist Curl 3x8x2.5 Reverse Wrist Curl 3x8x20 Behind Back Wrist Curl 3x8x2.5 Reverse Curl 3x8x2.5 Front and Rear Lever 3x8x2.5 Pronation and Supination "There are none so blind as those who refuse to see." Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted May 30, 2007 Share Posted May 30, 2007 5 holds deloaded with mini bands in 6th pin hole Looks like You are progressing! Good job! Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted May 30, 2007 Author Share Posted May 30, 2007 5/30/07 Press Lacked direction today. Just sorta horsed around with 115 on the bar. Some reps some singles. Bradford Press 8x85, 5x85, 5x85 Stone Row 197 Granite Sphere 3x8 Rope Climb 4 trips no feet Indian Clubs 3x13 of Swipes, Mills, and Hammer Throw Grippers 5 attempts at TSands EZ#3 Some closed some not. Blockweights 20 overhand tosses 40 Blob Conditioning 3 rounds for time 200 yard run 25 wall ball shots elapsed time 6:50 "Digging like a mole down in that hole in the ground." Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted June 2, 2007 Author Share Posted June 2, 2007 5/31/07 Grippers 10 closes SM 2 45's Pinch 5 holds Deloaded with mini band 6th pinhole Blockweights 20 overhand tosses 40 lbs blob Shot Rotations 1 set of 50 each direction 6 lbs shots Power Forearms 3x8x20 Wrist Curl 3x8x5 Reverse Wrist Curl 3x8x20 Behind Back Wrist Curl 3x8x5 Reverse Curl 3x8x5 Front And Rear Lever 3x8x5 Supination and Pronation Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted June 2, 2007 Author Share Posted June 2, 2007 (edited) 6/2/07 Snatch kgs 3x20, 3x30, 3x40, 3x50, 5x3x60 Stone 197 Granite Sphere 3x5xload 45 Degree Back Raise 3x6xmedium band Grippers 6 closes of TSands EZ #3 Blockweights 20 overhand tosses 40 Blob Conditioning Tabata squats 20, 20, 20, 20, 16, 15, 16, 15 "Went the wrong way into Juarez with Juanita on my lap. Wanted man by Nellie Watson. Wanted man by Jennie Brown. Wanted man by Lucy Thompson. Wanted man in this next town." Edited June 2, 2007 by Sean Dockery Quote Link to comment Share on other sites More sharing options...
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