Maidenfan's Journal

[maidenfan]

Figured I'll post mine here too - I'm doing a three day a week full body routine. I enjoy odd object lifting and grip triaining.

Weds 07/05/06

Sandbag C&P (one clean/strict press) - 150x5, 193x1 (pushpress), 250xClean only, 193x9 (Big PR)

Dips - Body x 10, B+32kg x 8

3" Bar Rows - 120x5

3" Bar One Hand DL - 170x1 (right only)

3" Bar One Hand Cleans (well, attempts) - Fail

CSR Row - 180x8, 180x8

EZ Cable Pressdowns - 120x8, 140x6

DB Curls - 65x8, 65x6

Formulator - Flex (knees) - 50x10 Ext (bench) - 35x5

Tire Strikes (one hand) - 8lb x 5r/4l
Rear Levers - 8lb x 7

Pretty good workout today. The knee is still sore and I'm unable to squat or ghr. PR on the SB press for reps and slowly getting better on the 250lb bag. Went craxy on the video clips this workout.

250lb SB C&P attempt (goal of mine) http://www.youtube.com/watch?v=v51dHD0U29g

193lb SB x 9 http://www.youtube.com/watch?v=5uIwrpqKQFY

170lb 3" Bar One hand DL http://www.youtube.com/watch?v=kNmc8Gg_iOM

120lb 3" Bar One hand Cleans (attempts) http://www.youtube.com/watch?v=XYU_OLJNLSk

[maidenfan]

Fri 07/07/06 BW - 283lbs

Standing overhead press - Barx10, 135x8, 185x10

CSR Row (vert handles) - 135x10, 160x10

Dips - Body+16kg x 10, B+24kg x 10, B+32kg x 6

DB Curls - 65x8

EZ Cable Pressdowns - 120x8

Formulator - (flex) 35x10, 45x16 (ext) 35x4

Sledgehammer Levers - 8lbx 6r/5l (front)
8lbx 4r/3l (rear)

Levers to Nose - 8lb x 5, 10lb x 5

4way Neck (jumpstretch bands on J-hooks) - Green x 30sec, Green x 60sec

No leg work for a bit as the knees are sore.

[joed]

Another refugee from the Powerlifting forum. Between you & Minotaur & Greenfeather & Mr. S & fitty, all of you guys are raising the bar a big notch or two above where some of us are. Welcome Fan.

[GREENFEATHER]

Maidenfan, wrap your knees if you aren't already. I can't do the heavy poundages without my Tommy Kono knee wraps.

[maidenfan]

I have the full set from Rehband (knees, elbows and back support) - the only one I regularly use is the back support. Whats the difference in material from the Kono's?

[GREENFEATHER]

I couldn't tell you what the difference is, all I know is once I go over 300 lbs, they're a must have item!!

[maidenfan]

Mon 07/10/06 BW - 285

Sandbag Clean and Press (one clean) - 150x5, 193x1, 250xClean only

Keg Clean and Press (one clean) - 206 x Damn Close, 206 x Damn Close

Dips - Body+24kg x 10, Body+40kg x 7

Inverted KB Press - 32kg x 1, 40kg x 1 (right only)

CSR Row - 160x8, 160x8

EZ Cable Pressdowns - 130x12

Seated DB Curls - 65x8

Formulator - Flex - 35x10, 60x7 Ext - 35x5 (go lighter, more reps)

Sledge hammer levers to nose - 8lb x 1, 16lb x 1, 16lb x 1 (16lb sets were sloppy - still BIG PR)

Heres a few videos:

206lb Keg Press attempt http://www.youtube.com/watch?v=TfBEY8PwQGw

88lb KB Inverted Press http://www.youtube.com/watch?v=oZTrDmae7OU (Great exercise for grip strength)

16lb Sledge Lever Attempt http://www.youtube.com/watch?v=GkQUlxfHPuY (very sloppy - arm should be parallel to the ground...Still its a big PR for me)

Thanks for the reminder about the knee sleeves, they kept the pain away throughout the whole workout.

[maidenfan]

Weds 07/12/06 BW - 285

Sandbag C&P (one clean/strict press) - 150x5, 193x5

3" Crusher - 90x1, 145x1 (plates only/right hand only)

Dips - Body+32kg x 10, Body+40kg x 7

Sandbag C&P (clean ea rep) - 150x1 (no energy)

Seated DB Curl - 65x8

Cable Pressdowns - 120x12

Sledgehammer tire strikes (one hand) - 8lb x 7r/6l
" levers to nose - 8lb x 5, 12lb x 1
" Wrestling (side levers on a table) - 8lb x 3 ea way (work down handle ea rep)

Formulator - Flex - 45x18
Ext - 25x12

Pretty crappy workout today - 145 in plates on the 3" Crusher was a PR though. The sledge wrestling felt good too

[maidenfan]

Thurs 07/13/06

4Way Neck (Bands) - Greenx30sec, Gx45sec, Gx45sec, Bluex15sec, Bx15sec



Fri 07/14/06 BW - 285

Sandbag C&P - 150x6

Standing Overhead Press (strict) - 135x8, 225x5

Sandbag C&P - 193x1

CSR Row - 135x8, 180x8, 225x6

Dips - Body+40kg x 9, B+40kg x 4

Seated DB Curls - 65x8, 65x6

Laying cable ext - 90x10, 90x10

Formulator - Flex - 45x21 Ext - 25x14

Sledge tire Strikes (one hand) - 8lb x 5r/4l
SLedge levers to nose - 8lb x 3, 12lb x2
Sledge rear levers - 8lb x 3 (work way down handle ea rep)
Sledge side levers - 8lb x 3 (")

4way Neck (bands) - Green x 45sec

[maidenfan]

Sat 07/15/06

15 min on the double-end bag


Sun 07/16/06

15 min on the double-end bag

[maidenfan]

Mon 07/17/06 BW - 284

One hand BB C&P (warm-ups) - Barx2, 95x2

Sandbag C&P (one clean/strict press) - 150x3, 193x1, 227x1 (push press)

Sandbag Squat & Twist - 150x1, 193x1 (excellent exercise)

GHR - Body x 10, Bx10

Dips - Bx10, B+40kg x 7

Pull-ups - Body x 6 (sad, I know)

CSR Row - 160x10

Plow Lift - 25x1, 45x1, 45x1

Sorinex "Big Squeeze" DB curls - 40x8, 40x8

Laying Cable Ext - 90x8, 90x8

Formulator - 45x20 (flex) 25x12 (ext)

Sledge work - Tried, but no go - completely shot.


One of the best workouts I've had in a long, long time! I added probably the two most taxing exercises I've tried to date - SB squat/twists and plow lifts. If you want real strength, add these to your routine. After plow lifting the rest of my workout was a moot point - was completely shot. Heres a video description of both exercises (Big thanks to Jedd and Rick from the gripboard for the ideas).

Plow Lift - http://www.youtube.com/watch?v=mlK17P-B2pY
SB Squat & Twist - http://www.youtube.com/watch?v=VCP6mGqh_S0

[maidenfan]

Tues 07/18/06

Neck work (bands):

4 Way - Green x 30sec, Green+Purp x 30sec
Twisting - Blue x 8reps, Blue x 6reps

Double-end bag x 10mins

[maidenfan]

Weds 07/19/06 BW - 281

Standing Overhead Press (strict) - 45x8, 135x8, 225x6 (PR)

Sandbag C&P (one clean/strict press) - 150x1, 227x1 (PR)

Sandbag Squat/twist (bearhug) - 193x4, 193x3

Dips - Bodyx10, B+40kg x 10

Pull-ups - Body x 6, Bx4

Plow Lift - 35x1 (weak today - very taxing exercise)

Sorinex Big Squeeze DB curls - 60x2 (sloppy - too much weight)

Olympic Bar Hammer Curls - 45x3, 65x3, 65x3

Decline Cable Ext - 100x10, 110x7+10 situps

Formulator - 45x26 (flex) 25x14 (ext)

Sledge Levers to Nose - 8x1, 12x1, 16x1 (sloppy)

Another great workout today - couple of good PR's. I was starting to get bummed out about my progress on the sandbags so I went back and compared last summers videos to todays - I think I've made good progress. The first video is last summer w/a 220ish bag (havent weighed it yet) and the second is today w/the 227lb bag - tell me what you think.

Last Summer - 220ish Bag http://www.youtube.com/watch?v=Zbw2T1b-IQA
Today - 227lb Bag http://www.youtube.com/watch?v=8wUhgQD2dQ8
Oly Bar Hammer Curls (excellent exercise - blasts the whole arm) http://www.youtube.com/watch?v=IGVMr_bZyIY

[Gunn27]

Sheesh, those are some brutal looking workouts and excercises. Great video clips, I think I'll stick to the comforts of my power rack and the iron.

[maidenfan]

Thanks for the comment - my workouts have evolved over the years. I started in JrHigh/HighSchool w/basically squatting, benching and powercleans - which then turned into more bodybuilding. Four years ago or so, a buddy and I trained WSB for about a year - I thoroughly enjoyed the powerlifting and made good gains. When I moved my workouts to a home gym I didnt realize how important a good training partner was in a powerlifting program. The last couple of years its turned into odd objects, basic exercises and some grip training. I'm a police officer and the practical strength I gain from grappling with the sandbags is awesome - its about as close as I can get to a real person.

[maidenfan]

Thurs 07/20

4Way Neck (Bands) - Greenx30sec, G+1/2 Purp x 30sec

Neck Twists (bands) - Blue x 5 rotations, Blue x 5r

[maidenfan]

Fri 07/21/06 BW - 284

Standing Overhead Press (strict) - 45x10, 135x8, 205x8

2" Bar (AA) Deadlift (knuckles forward) - 210x1, 300x1, 440x6" (PR), 390x3 (PR)

Dips - B+24kgx10, B+32kgx10

Short and sweet today - 96 degrees in the gym (shop) today and I need a break from the sandbags - Big PR's on the Axle DL's though. Knuckles forward Appollons Axle DL's are a great exercise for guys/gals with lower back problems (like me) - my hands give out long before my back does. The bonus is you get a kickass grip workout from it. Try 'em out.

[BoiseLifer]

Nice workouts Maiden!

[maidenfan]

Sat 7/22

Neck 4 Way - Greenx30sec, G+1/2 purple x 35sec

Neck Rotations - Blue x 7, B x 8

[maidenfan]

Mon 07/24/06


Standing BB Overhead Press (strict) - 45x10, 135x8, 225x6

Sandbag Clean & Press - 150x3, 237x1 (PR)

2.5" Bar Power Cleans - 110x3, 200x1, 250xAlmost

Bench Press (In rack, start fm bottom off pins) - 225x3, 315x6

Pull-ups - Bodyx7

Formulator - 55x12 (flex), 30x8 (ext)

Various front and rear levers w/an 8lb and 10lb sledge


Decent workout - my knee was pretty sore and it was 97 degrees in my gym today. No direct leg work. Hit a good PR on the SB C&P - this bag is packed harder than my other big bags (smaller bags), so its a tad easier to press, but still a big poundage PR. I havent benched in a long time so I was happy with what I got there too. The 2.5" Bar power cleans worked the hands good - I got the 250 up to my head, just couldnt get under the bar - good exercise. Heres a vid of the SB PR

Sandbag C&P PR - http://www.youtube.com/watch?v=5Ix_xK_zQSE

[maidenfan]

Tues 07/25/06

Neck 4way (bands) - Green x 30sec, Blue x 30sec
Neck rotations (bands) - Blue x 8

~25min brisk walk - 2 hills

[maidenfan]

Weds 07/26/06 BW - 282

Standing OHP - 45x8, 135x8

Sandbag C&P - 150x2, 250xClean Only (felt freakin heavy today)

Apollons Axle C&P (strict press) - 210x1, 260xFail (got it to shoulders, couldnt get under)

Rolling Thunder - 180x1, 225x2.5r/fail left, 180x10r/7left

Bench Press (start fm bottom off pins) - 225x6, 315x1, 365x1 (Big PR)

Apollons Axle Hammer Curls - 30x6, 50x6right/5left

Formulator - 55x14 (flex), 30x8 (ext)

Really crappy sandbag workout - the 250 felt real heavy, barely cleaned it. Good grip workout, all the thickbar stuff got the hands good. Huge PR on the bench press - havent hit that in a couple of years (1st time benching fm the bottom). All the heavy dipping payed off I guess

Bench Press PR Video - http://www.youtube.com/watch?v=AvN0Nsls4X8