SOCK BOY Posted May 6 Author Share Posted May 6 Mon 6/5/24 Inc Bench/ Face Pulls Bar x 5 , 5 40k x 5 60k x 3 x 5 Face Pulls 5 x 10 60mm Axle Deads / Band Pull Aparts 65k x 2 75k x 1 80k x 1 82.5k x 1 85k x 1 PB 82.5k x 2 x 2 Band Pull Aparts 5 x 10 Box Squat SSB (lower) / Wrist Lever( belt) 70k 5x5 Wrist lever 8k 6 x 5 Ironmind Pinch Block /Neck Harness 15k x 1 17.5k x 1 21k x 1 rh / lh f 23.5k x 1 24.5k x 1 25k x 1,1,1 25.5k 1,1 ( 29.70k pin,handle,clip) PB Neck Harness 16k 10 x 2 Bench back in rotation , Swoldier mode on. Axle felt ok today. R/H hurting as I put bar down. Box ssb squat just to get a bit of extra quads in also helps my hip drive for take downs & wrestling. Wrist Levers did these with a belt this sess. Felt good but need to up weight by a k or 2 . Pinch Block not sure what happened here. Was doing some tidying up & moving stuff around in the gym whilst doing this. Not sure if the rest helped or not. Managed 2 singles at my PB weight. All in all a good sess with a couple PB’s . Off out plant shopping now & so am bound to pick up some goodies for The Zoo. 5 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted May 6 Share Posted May 6 2 hours ago, SOCK BOY said: Mon 6/5/24 Inc Bench/ Face Pulls Bar x 5 , 5 40k x 5 60k x 3 x 5 Face Pulls 5 x 10 60mm Axle Deads / Band Pull Aparts 65k x 2 75k x 1 80k x 1 82.5k x 1 85k x 1 PB 82.5k x 2 x 2 Band Pull Aparts 5 x 10 Box Squat SSB (lower) / Wrist Lever( belt) 70k 5x5 Wrist lever 8k 6 x 5 Ironmind Pinch Block /Neck Harness 15k x 1 17.5k x 1 21k x 1 rh / lh f 23.5k x 1 24.5k x 1 25k x 1,1,1 25.5k 1,1 ( 29.70k pin,handle,clip) PB Neck Harness 16k 10 x 2 Bench back in rotation , Swoldier mode on. Axle felt ok today. R/H hurting as I put bar down. Box ssb squat just to get a bit of extra quads in also helps my hip drive for take downs & wrestling. Wrist Levers did these with a belt this sess. Felt good but need to up weight by a k or 2 . Pinch Block not sure what happened here. Was doing some tidying up & moving stuff around in the gym whilst doing this. Not sure if the rest helped or not. Managed 2 singles at my PB weight. All in all a good sess with a couple PB’s . Off out plant shopping now & so am bound to pick up some goodies for The Zoo. Nice work man. Pinch can be strange. It’s like a box of chocolates you never know what it’s gonna bring Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted May 6 Share Posted May 6 way cool workout today Quote Link to comment Share on other sites More sharing options...
SOCK BOY Posted May 6 Author Share Posted May 6 3 hours ago, Blacksmith513 said: Nice work man. Pinch can be strange. It’s like a box of chocolates you never know what it’s gonna bring Thank you I’m beginning to realise grip is a strange old game , loads of fun tho. Quote Link to comment Share on other sites More sharing options...
SOCK BOY Posted May 6 Author Share Posted May 6 1 hour ago, John Knowlton said: way cool workout today Thank you . Enjoying the ride. Quote Link to comment Share on other sites More sharing options...
SOCK BOY Posted May 9 Author Share Posted May 9 Wed 8/5/24 Band knee flex/ Face pulls Blue band 10 x 5 Face pulls 10 x 5 Banded Leg Curls /Band pull aparts Red band 5 x 15 pull aparts 5 x 10 Kb leg ext / pallof press 8k 5 x 10 pallof press 5 x 10 e/s Hub 12.5k x 2 15k x 1 16.25k x 1 lh fail 17.25k x 1 18.25k x F 17k x 1, 1 17.5k x 1 ( 20.15k with pin & hub PB) Bar wrist rolls / Band press downs Bar 5 x 10 Press downs 5 x 10 Having issues with my right knee. Thought I’d try to get some blood in around the knee. Thought this sess may prime me for some big deads tomorrow night. Mainly accessories done today . Can’t be a full blown sess every sess. 1 Quote Link to comment Share on other sites More sharing options...
SOCK BOY Posted May 9 Author Share Posted May 9 Thurs 9/4/24 Inc Bench Seal Rows/ Face Pulls 32k x 8 42k x 6 x 3 face pulls Bans 5 x 10 Inc Pin Press/ Pull Aparts Bar x 5 40k x 3 60k x 3 80k x F 70k 3 Pull Aparts Band 5 x 10 Reverse Cone 30k x 2 35k x 2 40k x 1 45k x 1 47.5k x lh 1 Rh Bf 50k x lh 1,1 Rh Bf (51.4k PB) 52.5k F Behind Back Reverse Wrist Curls 10k x 10 20k x 10 x 3 Only did a couple of exercises tonight as I was ruined from the heat at work today . Been loading tiles all day & certainly feeling it. Whilst the weather is nice I might switch sess to mornings before I go work. Going to look at probably doing shorter sessions with just a couple exercises so I don’t overtrain or try my cns. Going to think about it tonight. Going to put my feet up & rest tonight. 1 Quote Link to comment Share on other sites More sharing options...
SOCK BOY Posted May 9 Author Share Posted May 9 The only way I could think of to add a bit of weight to my rows. 2 Quote Link to comment Share on other sites More sharing options...
SOCK BOY Posted May 10 Author Share Posted May 10 12 hours ago, SOCK BOY said: Thurs 9/4/24 Inc Bench Seal Rows Phat Boy has informed me these are actually called Prone Rows so that’s loads less typing for me . 2 Quote Link to comment Share on other sites More sharing options...
SOCK BOY Posted May 11 Author Share Posted May 11 Sat 11/5/24 5 am sess Farmers Hold (per hand) 15k x 10 secs x 2 55k x 10 secs 90k (comp weight) 30 secs x 5 Hub Pinch 2.5k x 2 3k x 1 3.4K x 1 5k x F 5k x 3 x 3 ( band assisted) 5k x F x 3 Sat Afternoon Potter COC Trainer 3 , 3 1 3 1.5 F 1.5 1 lh F rh 1.5 F Hit a sess at 5 this morning as had to take a class at 7 . Used the comp weight on farmers. Thought I’d get a bit of time under tension with the holds. My thinking is if I can increase the time I’m mimicking the event the better. I’ll go for prob 3 sets next time around the 45-50 sec mark & just vary it around a bit . Hoping for a good time at the comp. Would be happy with 90-120 secs Hub Pinch is something I want to get better at but is proving very stubborn. Any help/ input on ways to train would be gratefully recieved. Saturday Afternoon Potter is when I get back from food shop & get an hr or so to go to The Zoo. Thought I’d work on grippers with a beer today. Not overly fussed about grippers but would love in the future to close a 3 . Just trying to learn how to set them & all the other little bits & pieces involved with grippers. When I can close the 1.5 x 3 on both hands I’ll buy a 2 , big league lol. Both not bad sessions & as usual enjoyed them. Sat Afternoon Potrer Essentials 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted May 12 Share Posted May 12 That’s a good combination right there. You’re well on your way. Quote Link to comment Share on other sites More sharing options...
SOCK BOY Posted May 12 Author Share Posted May 12 10 minutes ago, John Knowlton said: That’s a good combination right there. You’re well on your way. Thank you im trying my best lol. Quote Link to comment Share on other sites More sharing options...
SOCK BOY Posted Monday at 05:31 PM Author Share Posted Monday at 05:31 PM Mon 13/5/24 KOTG 10x3 High Box Squats/ Band Face Pulls 70k x 3 x 2 110k x 3 140k x 3 170k 6 x 1 Face Pulls 5 x 10 Db Prone Rows / Band Pull Aparts 32k x 5 42k x 3 47k 6 x 1 Pull Aparts 5 x 10 60mm Axle Deads 65k x 1 75k x 1 85k x 1 85.5k x F ( slipped at top) 80k Hold x 10 secs, 7 secs Ironmind Pinch Block 15k x 2 20k x 1 22.5k x 1 rh F lh 30.5k x 1 , 1 rh 20k Hold 5 secs lh, 5 secs rh 20k x Hold 4 secs lh, 10 secs rh Not a bad old sess. Got rained off & felt nothing like training but managed to muster up some energy. Having to work around my busted right knee. Had nearly rehabbed it & managed to tweak it again on Friday at work. Been struggling all wkend with it. Setting the box high meant it only hit my quads & not my knees. Felt them . Prone Row as I can’t deadlift because of my knee. Prones hit quite nicely. Looking forward to getting stronger at these. Axle same as usual. Rh nit overly happy but got it done . Pinch is getting better slowly. Time to rest up & do some stretches for my knee. 4 Quote Link to comment Share on other sites More sharing options...
SOCK BOY Posted Wednesday at 06:00 AM Author Share Posted Wednesday at 06:00 AM We’d 15/5/24 Inc Press/ Bulg Split Squat Bar 5 x 2 40k x 3 60k x 3 x 5 Bulg Split BW x 5 x 5 18” Deads /Band Leg Curls 70k x 3 110k x 3 150k x 2 x 5 ( used straps) Band Leg Curl Red Band 10 x 5 Sand Bag Bent Over Row 50k 10 x 3 Hub 10k x 1 15k x 1 rh bf lh 15k x 2 rh Inc Press bit light but ok. Bulg Split just trying to get blood in around my knee & these work. 18” Deads these are my worst height. These deads didn’t affect my knee so bonus. Found them hard. Can’t wait to start to move some proper weight in these. Band Leg Curls did these real slow & steady trying to get more blood in the area. Felt these. Sand Bag Row had me blowing. Hit my lats nicely. Hub Pinch Poor lifts. My arthritis in my fingers was pretty bad this morning so just binned hub off . Not a bad sess. Just trying to work stuff that doesn’t aggravate my injuries & help rehab my ever growing list of injuries. Exercises all felt pretty good & will def do this sess again. Broke out the AOA deadlift bar today . Not used this beauty in a while. 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted Wednesday at 01:42 PM Share Posted Wednesday at 01:42 PM NICE ONE, I'm with you brother. Quote Link to comment Share on other sites More sharing options...
SOCK BOY Posted Thursday at 06:18 PM Author Share Posted Thursday at 06:18 PM Thurs 16/5/24 Dinnie Stone Trainers (Cerberus) 25k x 2 50k x 2 75k/60k x 1 90k/75k x 1 105k/85k x 1 CoC T 3 1 2 1.5 F 1 3 1.5 F Spent 90 mins on the phone trying to sort out my tax rebate well actually 5 mins just took them 85 mins to actually answer the phone. Still pretty much none the wiser. With all this excitement it meant I’d missed Bjj training. Still trying to rehab my lcl so a bit extra revive isn’t going to hurt, well that’s what I’m telling myself lol. Had a thought at work today that I’d not tried out my bday presi of stone rings. So having missed Bjj I thought I’d have a spin on them. Had no idea how this would go & if my knee would let me. Strangely my knee felt fine . Really enjoyed these & now have a base I can work from . Really made me appreciate how strong the people who have lifted the real stones are. Coc were poor as usual. At least it can’t be too hard to improve lol. Another fun sess ticked off . 3 Quote Link to comment Share on other sites More sharing options...
SOCK BOY Posted 16 hours ago Author Share Posted 16 hours ago Sat 18/5/24 Farmers Hold Handles x 10 secs x 2 55k x 10 secs 99k x 70 secs PB 18” Rack Pulls / Banded Face Pulls 60k x 3 100k x 3 140k x 2 180k x 2 200k x 1 x 3 Reverse Cone 35k x 2 40k x 1 45k x 1 rh F lh 50k F 45k x F 40k 3x3 both hands KB Wrist Lever / Plate Curl 8k x 5 x 3 wrist lever Plate Curl 2.5k x 5 5k x 5x 3 Fitted in a little sess before teaching this morning. Not going to lie I dislike farmers intensely. I find they hurt a lot strangely lol. There is more there when I find the right chalk I’m sure . 18” Dead is my worst height & so I need to work this height pretty hard. Looking forward to progressing this lift. Reverse Cone hurt like hell today. Dropped the weight & hit some reps. Wrist lever is a nice littke exercise but I need to add more weight next sess. Plate Curl did these as I saw someone on YouTube doing them last night oh & Phat muscle rates them. Got it done & ticked off another sess nearer the comp. 1 Quote Link to comment Share on other sites More sharing options...
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