-
In Search of Strength
[size=3][b]09/29/12[/b][/size]
[b]Steel Bending[/b]
- (6", 3/16, cold rolled) x 1
- (5", 3/16, cold rolled) x 1
- (6", 1/4, hot-galv nail) x 5 -- [b][u]braced[/u][/b]
- (7", 1/4, cold rolled) x 0 -- [b][u]braced[/u][/b] -- [i]bent it a few degrees[/i]
- (6", 1/4, grade 2 bolt) x 5
- (7", 1/4, cold rolled) x 0 -- [b][u]braced[/u][/b] -- [i]bent it a few degrees[/i]
- (5", 3/16, cold rolled) x 1
[i]The nails get really hot to the touch after being bent, it's pretty cool. Gonna keep doing them braced until I can get some damage in unbraced.[/i]
[b]Side Lever w/ 10lb Sledgehammer (In)[/b]
- 3 x 12 -- hand's length down
[b]Side Lever w/ 10lb Sledgehammer (Out)[/b]
- 3 x 12 -- hands' length down
[b]Front Lever w/ 10lb Sledgehammer (In)[/b]
- 1 x 3 -- hands' length down -- [i]less distance[/i]
- 2 x 12 -- at head
[b]Overhead Lever w/ 10lb Sledgehammer[/b]
- 1 x 12 -- two hands' length down --[i]more distance[/i]
- 1 x 12 -- three hands' length down
- 1 x 10 -- three hands' length down
[b]Back Lever w/ 10lb Sledgehammer[/b]
- 1 x 12 -- three hands' length down -- [i]more distance[/i]
- 2 x 12 -- four hands' length down
[b]Fingerwalks (one hand) w/ 10lb Sledgehammer[/b]
- full length x 3
[b]Pinch-Grip Deadlift[/b]
- 3 x 75 x 12
-
[size=3][b]10/01/12[/b][/size]
[b]Squat[/b]
- 3 x 25 x 5
- 125 x 3
- 175 x 3
[color=dimgrey][added belt][/color]
- 225 x 1
- 275 x 1
- 305 x 1 [8]
- 305 x 1 [9]
- 305 x 1 [10]
- 3 x 275 x 2
[b]Illegally-Wide Bench w/ 5-Count Pause[/b]
[color=dimgrey][no pause][/color]
- 25 x 12
- 125 x 3
- 175 x 2
- 205 x 1
[color=dimgrey][paused][/color]
- 225 x 1 [9]
- 225 x 1 [8] -- [i]Better breathing on this one.[/i]
- 225 x 1 [8]
- 3 x 205 x 3
[b]Pull Ups[/b]
- 3 x 30 x 8
-
[size=3][b]10/02/12[/b][/size]
[b]Steel Bending[/b]
- (6", 3/16, cold rolled) x 1
- (5", 3/16, cold rolled) x 1
- (6", 1/4, hot-galv nail) x 5 -- [b][u]braced[/u][/b]
- (6", 1/4, grade 2 bolt) x 5
- (7", 1/4, cold rolled) x 0 -- [b][u]braced[/u][/b] -- [i]got a few more degrees on the one from the other day[/i]
- (5", 3/16, cold rolled) x 1
[b][COC][/b]
- 1 x (Tr) x 3
- 1 x (#1) x 4
- 3 x (#1) x 7 -- [i]Cheated these with thumb support to stop it sliding in my palm.[/i]
[i]Not improving in these very well at all. Four reps is too few, especially for first set, so I'll do the cheated ones up 'til 15 reps or so.[/i]
[b]Wrist Curls[/b]
- 3 x 75 x 15
[b]Reverse Wrist Curls[/b]
- 3 x 45 x 15
-
[size=3][b]10/03/12[/b][/size]
[b]Sumo Deadlift w/ 2" Deficit and Quadrupled Mini Bands[/b]
- 2 x 45 x 5
- 125 x 5
[color=dimgrey][added belt][/color]
- 225 x 3
[color=dimgrey][added bands][/color]
- 8 x 225 x 2
[b]Front Squat[/b]
- bar x 5
- 125 x 3
- 175 x 2
[color=dimgrey][added belt][/color]
- 225 x 1
- 245 x 1
- 255 x 0 -- [i]lol I'm terrible at these.[/i]
- 3 x 205 x 2
[i]I don't plan on failing reps on this program, but it's my first time doing Front Squats in years so I had no reference.[/i]
[b]Seated Press (Unsupported)[/b]
- bar x 8
- 75 x 5
- 125 x 2
- 135 x 0 -- [i]Yeesh, I did 135x5 last week. Just not feeling it today, I guess.[/i]
- 2 x 115 x 8
- 1 x 115 x 6
-
[size=3][b]10/05/12[/b][/size]
Quads are still killing me from wednesday—going to back off squat intensity a bit for today.
[b]Squat[/b]
- 3 x 25 x 5
- 125 x 3
[color=dimgrey][added belt][/color]
- 225 x 1
- 275 x 1
- 315 x 1 [9]
- 3 x 275 x 2
[b]Illegally-Wide Bench w/ 5-Count Pause[/b]
[color=dimgrey][no pause][/color]
- 25 x 8
- 125 x 5
- 175 x 3
- 215 x 1
[color=dimgrey][paused][/color]
- 235 x 1 [10]
- 3 x 205 x 2
[b]Rows[/b]
- 3 x 175 x 12
-
[size=3][b]10/06/12[/b][/size]
[b]Steel Bending[/b]
- (6", 3/16, cold rolled) x 1
- (5", 3/16, cold rolled) x 1 -- [i]Super off-center. one arm was twice the length of the other. Tough bend.[/i]
- (7", 1/4, cold rolled) x 0 -- [b][u]braced[/u][/b] -- [i]A few more degrees on the ol' one.[/i]
- (6", 1/4, hot-galv nail) x 5 -- [b][u]braced[/u][/b] -- [i]I broke the last nail right in half :D.[/i]
- (7", 1/4, cold rolled) x 0 -- [b][u]braced[/u][/b] -- [i]A few more, again. Just occurred to me to measure: it's at 141 degrees. I'll see what it's at next time.[/i]
- (6", 1/4, grade 2 bolt) x 5 -- [i]These are ridiculously easy... Maybe the stock I bought is on the weak side.[/i]
- (7", 1/4, cold rolled) x 0 -- [b][u]braced[/u][/b] -- [i]140 degrees.[/i]
- (5", 3/16, cold rolled) x 1
[b]Side Lever w/ 10lb Sledgehammer (In)[/b]
- 3 x 12 -- hand's length down
[b]Side Lever w/ 10lb Sledgehammer (Out)[/b]
- 3 x 12 -- hands' length down
[b]Front Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- at head -- [i]I'll increase the distance next week.[/i]
[b]Overhead Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- three hands' length down
[b]Back Lever w/ 10lb Sledge[/b]
- 3 x 12 -- four hands' length down
[b]Fingerwalks (one hand) w/ 10lb sledgehammer[/b]
- 3 x full length x 3 -- [i]Need to think of a way to make these harder.[/i]
[b]Pinch-Grip Deadlift[/b]
- 3 x 75 x 12
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Nice going so far. What kind of goals do you have?
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[QUOTE=MillerTime07;960260163]Nice going so far. What kind of goals do you have?[/QUOTE]
Hiya, thanks! All my goals are strength goals:
Master Powerlifting Total (A.D.A.U classification)—rawpowerlifting.com/classifications.htm
Close the Captains of Crush #3 Gripper
Bend the IronMind Red Nail
Side goal of learning as much as possible about strength, the nervous system, training methods etc..
__________________________________________________
[size=3][b]10/09/12[/b][/size]
Still feeling my quads a bit.
[b]Squat[/b]
- 4 x 25 x 5
- 125 x 3
- 225 x 1
[color=dimgrey][added belt][/color]
- 275 x 1
- 325 x 1 [10]
- 3 x 255 X 2
[i]Dropped the weight on my volume sets to ensure a fast enough speed on the concentric portion.[/i]
[b]Bench [w/ Eccentric Hooks][/b]
- 2 x 25 x 10
- 125 x 3
- 175 x 2
[color=dimgrey][added hooks][/color]
- 225[+20] x 1
- 245[+20] x 1 [8]
[color=dimgrey][removed hooks][/color]
- 3 x 215 x 2
[b]Pull Ups[/b]
- 30 x 8
- 2 x 30 x 7
-
[size=3][b]10/10/12[/b][/size]
[b]Steel Bending[/b]
- (6", 3/16, cold rolled) x 1
- (5", 3/16, cold rolled) x 1
- (6", 1/4, hot-galv nail) x 5 -- [b][u]braced[/u][/b]
- (7", 1/4, cold rolled) x 0 -- [b][u]braced[/u][/b] -- [i]140 degrees bent to 138 degrees (lol).[/i]
- (6", 1/4, grade 2 bolt) x 5
[b]Steel Breaking[/b]
- (6", 1/4, grade 2 bolt) x 5
[i]Feels great on the fingers/palms.[/i]
[b][COC][/b]
- (Tr) x 3
- (#1) x 8
- (#1) x 7
- (#1) x 5
- (Tr) x 12
[i]All COC #1 reps were cheated with thumb support from the other hand.[/i]
[b]Finger Extensions[/b]
- 3 x IronMind Red Band x 15
[b]Wrist Curls[/b]
- 3 x 75 x 15
[b]Reverse Wrist Curls[/b]
- 3 x 45 x 15
-
I've been doing a ton of prehab/rehab work because I'm starting to get some aches/soreness—namely: MRS (foam rolling), X-Band walks, squats with bands around the knee, and dynamic stretching (thanks to Frank Yang's Eric Cressy inspired video).
[size=3][b]10/12/12 — Workout #1[/b][/size]
[b]Front Squats[/b]
- 3 x 25 x 5
- 125 x 3
- 205 x 1
- 245 x 1
- 2 x 205 x 2
- 1 x 175 x 3
[i]Leaning a bit too far forward on these today, I think as an involuntary response to my quad soreness. Switched to crossed arm grip (just in case—for the wrists) and focused on keeping my back straight.[/i]
[i]To emphasize form, I'll make sure to do lower weight triples for volume on these from now on, instead of the usual two reps.[/i]
[b]Sumo Deadlift w/ 2" Deficit and Doubled Monster-Mini Bands[/b]
- 25 x 5
- 125 x 3
- 225 x 2
[color=dimgrey][added belt][/color]
- 275 x 1
[color=dimgrey][added bands][/color]
- 10 x 275 x 2
[i]These felt fantastic.[/i]
[size=3][b]10/12/12 — Workout #2[/b][/size]
[b]Seated Press (Unsupported)[/b]
- 25 x 8
- 75 x 3
- 125 x 8
- 125 x 6
- 125 x 5
-
Giving my quads a break today. I also feel a bit of pain in the hole that's gotten much better with the prehab/rehab work I'm doing, so this should give it a bit more time to heal.
[size=3][b]10/14/12 — Workout #1[/b][/size]
[b]Pin-Suspended Good-Mornings[/b]
- 2 x 25 x 5
- 125 x 3
- 175 x 2
- 225 x 1
- 245 x 1
[color=dimgrey][added belt][/color]
- 265 x 1
- 275 x 1 [8]
- 295 x 1 [8]
- 315 x 1 [9]
[color=dimgrey][removed belt][/color]
- 3 x 255 x 2
[i]Pins set at 12.[/i]
[size=3][b]10/14/12 — Workout #2[/b][/size]
[b]Bench [w/ Eccentric Hooks][/b]
- 2 x 25 x 8
- 125 x 3
- 175 x 2
[color=dimgrey][added hooks][/color]
- 225[+20] x 1
- 250[+20] x 1 [8]
[color=dimgrey][removed hooks][/color]
- 3 x 215 x 2
[b]Rows[/b]
- 3 x 175 x 12
-
[size=3][b]10/15/12[/b][/size]
[b]Steel Bending[/b]
- (6", 3/16, cold rolled) x 1
- (5", 3/16, cold rolled) x 1
- (6", 1/4, hot-galv nail) x 1 -- [b][u]braced[/u][/b]
[i]Hand hurts a bit too much, so I stopped for today.[/i]
-
[size=3][b]10/17/12 — Workout #1[/b][/size]
[b]Pin-Suspended Good-Mornings[/b]
- 2 x 25 x 5
- 125 x 3
- 225 x 1
[color=dimgrey][added belt][/color]
- 275 x 1
- 325 x 1 [9]
[color=dimgrey][removed belt][/color]
- 3 x 255 x 2
[size=3][b]10/17/12 — Workout #2[/b][/size]
[b]Bench [w/ Eccentric Hooks][/b]
- 2 x 25 x 8
- 125 x 3
- 175 x 2
[color=dimgrey][added hooks][/color]
- 225[+20] x 1
- 255[+20] x 1 [10]
[color=dimgrey][removed hooks][/color]
- 3 x 215 x 2
[b]Pull Ups[/b]
- 2 x 30 x 8
- 30 x 7
-
[size=3][b]10/18/12[/b][/size]
[b]Steel Bending[/b]
- (5", 3/16, cold rolled) x 1
- (6", 3/16, cold rolled) x 1
- (6", 1/4, grade 2 bolt) x 1
- (7", 1/4, cold rolled) x 1 -- [b][u]braced[/u][/b] -- [i]Felt good to finally bend this sucker.[/i]
- (6", 1/4, hot-galv nail) x 1 -- [b][u]braced[/u][/b]
- (6", 1/4, hot-galv nail) x 2 -- [i]Awesome! Finally closed this unbraced, too.[/i]
- (6", 1/4, hot-galv nail) x 0 -- [i]Failed twice. I guess I got too fatigued to do any more.[/i]
- (6", 1/4, hot-galv nail) x 1 -- [b][u]braced[/u][/b]
[b]Steel Breaking[/b]
- (6", 1/4, grade 2 bolt) x 1
[b][COC][/b]
- (Tr) x 3
- (#1) x 8
- (#1) x 10
- (#1) x 9
- (Tr) x 15
[i]All COC #1 reps were cheated with thumb support from the other hand.[/i]
[b]Finger Extensions[/b]
- 3 x IronMind Red Band x 15
[b]Wrist Curls[/b]
- 2 x 80 x 15
- 80 x 12
[b]Reverse Wrist Curls[/b]
- 3 x 50 x 15
-
[size=3][b]10/19/12 — Workout #1[/b][/size]
[b]Front Squats[/b]
- 5 x 25 x 5
- 125 x 3
- 205 x 1
- 250 x 0 -- [i]Bad form on the eccentric portion on this one.[/i]
- 235 x 1 [8]
- 175 x 3
- 185 x 3
- 195 x 3
[i]These are still a mess but I'm slowly getting used to doing them.[/i]
[b]Sumo Deadlift w/ 2" Deficit and Doubled Mini Bands[/b]
- 25 x 5
- 125 x 3
- 225 x 2
[added belt]
- 275 x 1
[added bands]
- 10 x 305 x 2
[size=3][b]10/19/12 — Workout #2[/b][/size]
[b]Seated Press (Unsupported)[/b]
- 25 x 8
- 25 x 5
- 75 x 3
- 3 x 125 x 8
[i]Big improvement over last week.[/i]
Going to do a light deload next week; I need to squat pain-free again, and it's about that time.
-
[size=3][b]10/21/12 — Workout #1[/b][/size]
[b]Pin-Suspended Good-Mornings[/b]
- 3 x 25 x 5
- 125 x 3
- 225 x 1
[color=dimgrey][added belt][/color]
- 285 x 1
- 335 x 1 [9]
[color=dimgrey][removed belt][/color]
- 255 x 2
- 2 x 265 x 2
[size=3][b]10/21/12 — Workout #2[/b][/size]
[b]Bench [w/ Eccentric Hooks][/b]
- 2 x 25 x 10
- 125 x 3
- 185 x 2
[color=dimgrey][added hooks][/color]
- 230[+20] x 1
- 260[+20] x 0 -- [i]lol, the hooks broke at the bottom and destroyed this attempt[/i]
[color=dimgrey][removed hooks][/color]
- 250 x 1 [8]
- 3 x 215 x 3
[i]Okie dokie, so no more Eccentric Hooks, heh.[/i]
[b]Rows[/b]
- 3 x 180 x 12
-
[size=3][b]10/22/12 — Workout #1[/b][/size]
[b]Steel Bending[/b]
- (6", 3/16, cold rolled) x 1
- (5", 3/16, cold rolled) x 1
- (6", 1/4, grade 2 bolt) x 1
- (6", 1/4, hot-galv nail) x 1
- (7", 1/4, cold rolled) x 1 -- [b][u]braced[/u][/b] -- [i]Took three attempts to fully bend it.[/i]
- (6", 1/4, hot-galv nail) x 4
[b]Steel Breaking[/b]
- (6", 1/4, grade 2 bolt) x 1
Pic of the steel/nails (can't embed yet):
imgur.c om/voMxu.jpg
[size=3][b]10/22/12 — Workout #2[/b][/size]
[b]Side Lever w/ 10lb Sledgehammer (In)[/b]
- 3 x 12 -- hand's length down
[b]Side Lever w/ 10lb Sledgehammer (Out)[/b]
- 3 x 12 -- hand's length down
[b]Front Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- at head
[b]Forward Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- at head
[b]Overhead Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- three hands' length down
[b]Back Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- four hands' length down
[b]Fingerwalks (one hand) w/ 10lb Sledgehammer[/b]
- 3 x full length
[b]Fingerwalks (one hand) on a Plate[/b]
- 3 x (10lb plate) x 2
[i]These are new and I love them.[/i]
[b]Pinch-Grip Deadlift[/b]
- 3 x 75 x 15
-
Starting my light week today.
[size=3][b]10/24/12[/b][/size]
[b]Dips[/b]
- 3 x Body Weight x 5
- 3 x 50 x 15
[b]JM Press[/b]
- 125 x 8
- 2 x 125 x 12
-
[size=3][b]10/25/12[/b][/size]
[b]Chin Ups[/b]
- 2 x Body Weight x 15
- Body Weight x 13
[i]Almost got 3x15. I have god awful endurance (unsurprisingly).[/i]
[b]Curls[/b]
- 3 x 80 x 15
- 80 x
-
[size=3][b]10/27/12[/b][/size]
[b]Sumo Deadlift[/b]
- 3 x 20 x 5
- 130 x 3
- 230 x 3
- 330 x 2 -- [i]Bought a new bar. It's much harder to keep a grip on, so I'm a bit nervous.[/i]
[color=dimgrey][added belt][/color]
- 420 x 1
- 475 x 1
- 495 x 0
[b]Rear Delt Raise[/b]
- 3 x 90 x 12
Super-set with:
[b]Upright Row[/b]
- 3 x 90 x 12
[b]Hip Thrusts[/b]
- Body Weight x 12
- 25 x 12
- 3 x 125 x 15
-
Extending the deload because of my hip injury. It still bothers me a bit, but I think if I start again next Monday instead of today I'll be able to squat from the get-go instead of doing just upper body or something like that for a week.
[size=3][b]10/30/12[/b][/size]
[b]Dips[/b]
- 3 x Body Weight x 5
- 55 x 15
- 85 x 8
- 3 x 95 x 8
[b]Wide-Grip Incline Bench[/b]
- 25 x 8
- 125 x 5
- 2 x 145 x 8
- 145 x 7
[i]I'm terrible at these—I shake a bit even with light weights. I don't really plan on getting used to these though.[/i]
-
[size=3][b]10/31/12[/b][/size]
[b]Chin Ups[/b]
- 3 x Body Weight x 15
[b]Curls[/b]
- 3 x 75 x 12
[i]Lowered the weight/reps and did these slower.[/i]
[b]Static hold[/b]
- 4 x 325 to failure -- [i]About 11 seconds per.[/i]
- 4 x 275 to failure -- [i]About 20 seconds per.[/i]
-
[size=3][b]11/03/12[/b][/size]
[b]Hip Thrust[/b]
- 2 x Body Weight x 5
- 75 x 5
- 125 x 5
- 175 x 5
- 225 x 5
- 2 x 225 x 8
- 245 x 8
- 255 x 8
[i]Better technique today. I'll have to find some way to apologize to my hip bones for this exercise.[/i]
[b]Pistol Squat[/b]
- 3 x Body Weight x 8
[b]Rear Delt Raise[/b]
- 3 x 90 x 12
Super-set with:
[b]Upright Row[/b]
- 3 x 90 x 12
If everything seems OK I'll start the next cycle on Monday with pause squats/bench and pull ups. Hip is feeling fine when I squat body weight, and I'll be conservative with stance.
-
[size=3][b]11/05/12 — Workout #1[/b][/size]
[b]Squat w/ 5-Count Pause[/b]
[color=dimgrey][no pause][/color]
- 3 x 25 x 5
- 125 x 3
[color=dimgrey][paused][/color]
- 225 x 1
[color=dimgrey][added belt][/color]
- 275 x 1
- 305 x 1 [7]
- 325 x 1 [9]
- 335 x 1 [9]
[color=dimgrey][no pause][/color]
- 3 x 275 x 2
[b]Hip Thrust[/b]
- Body Weight x 5
- 135 x 3
- 255 x 5
- 2 x 245 x 5
[size=3][b]11/05/12 — Workout #2[/b][/size]
Hurt my wrist a bit moving a piano the other day, but it's not too bad.
[b]Illegally-Wide Bench w/ 5-Count Pause[/b]
[color=dimgrey][no pause][/color]
- 25 x 8
- 125 x 5
- 175 x 3
- 215 x 1
[color=dimgrey][paused][/color]
- 235 x 1 [8]
- 240 x 1 [9]
- 3 x 205 x 2
[b]Pull Ups[/b]
- 35 x 8
- 2 x 35 x 6
-
[size=3][b]11/06/12[/b][/size]
[b]Steel Bending[/b]
- (5", 3/16, cold rolled) x 1
- (6", 3/16, cold rolled) x 1
- (6", 1/4, grade 2 bolt) x 1
- (6", 1/4, hot-galv nail) x 5 -- [i]One of them broke.[/i]
- (7", 1/4, cold rolled) x 0 -- [b][u]braced[/u][/b] -- [i]No luck today. I feel like it was a technique problem.[/i]
[b]Steel Breaking[/b]
- (6", 1/4, grade 2 bolt) x 1
[b][COC][/b]
- (Tr) x 3
- (#1) x 10
- (#1) x 10
- (#1) x 9
- (Tr) x 15 -- [i]Held it closed for 15 counts on the last rep.[/i]
[i]COC #1 reps were cheated with thumb support from the other hand.[/i]
[b]Finger Extensions[/b]
- 3 x IronMind Red Band x 15
[b]Wrist Curls[/b]
- 3 x 80 x 15
[b]Reverse Wrist Curls[/b]
- 3 x 50 x 15
-
[size=3][b]11/07/12 — Workout #1[/b][/size]
[b]Front Squat[/b]
- 2 x 25 x 5
- 125 x 3
- 205 x 1
- 245 x 1 [8]
- 2 x 195 x 2
- 205 x 2
[b]Sumo Deadlift w/ 2" Deficit and Doubled Mini Bands[/b]
- 25 x 5
- 125 x 3
- 225 x 1
[color=dimgrey][added belt][/color]
- 275 x 1
[color=dimgrey][added bands][/color]
- 10 x 305 x 2
[i]These are brutal but they feel great.[/i]
[size=3][b]11/07/12 — Workout #2[/b][/size]
[b]Overhead Press[/b]
- 2 x 25 x 8
- 75 x 5
- 3 x 135 x 8
-
[size=3][b]11/09/12 — Workout #1[/b][/size]
[b]Squat[/b]
- 3 x 25 x 5
- 125 x 3
- 225 x 1
[color=dimgrey][added belt][/color]
- 285 x 1
- 335 x 1 [7]
- 345 x 1 [8]
- 355 x 1 [9]
- 275 x 2
- 2 x 285 x 2
[b]Hip Thrust[/b]
- 25 x 5
- 135 x 3
- 3 x 245 x 5
[size=3][b]11/09/12 — Workout #2[/b][/size]
[b]Bench[/b]
- 25 x 10
- 125 x 5
- 175 x 3
- 225 x 1
- 255 x 1 [8]
- 3 x 215 x 2
[b]Rows[/b]
- 3 x 185 x 12
-
[size=3][b]11/10/12[/b][/size]
[b]Steel Bending[/b]
- (6", 3/16, cold rolled) x 1
- (5", 3/16, cold rolled) x 1
- (6", 1/4, grade 2 bolt) x 1
- (7", 1/4, cold rolled) x 1 -- [b][u]braced[/u][/b] -- [i]Did the kink braced, and the sweep and crush legitimately.[/i]
- (6", 1/4, hot-galv nail) x 5
- (7", 1/4, cold rolled) x 1 -- [b][u]braced[/u][/b] -- [i]Legit sweep and crush again.[/i]
[b]Steel Breaking[/b]
- (6", 1/4, grade 2 bolt) x 1
[b]Side Lever w/ 10lb Sledgehammer (In)[/b]
- 3 x 12 -- hand's length down
[b]Side Lever w/ 10lb Sledgehammer (Out)[/b]
- 3 x 12 -- hand's length down
[b]Front Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- at head
[b]Overhead Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- three hands' length down
[b]Back Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- four hands' length down
[b]Fingerwalks (one hand) w/ 10lb Sledgehammer[/b]
- 3 x full length
[b]Fingerwalks (one hand) on a Plate[/b]
- 3 x (5lb plate) x 5
[b]Pinch-Grip Deadlift[/b]
- 3 x 80 x 12
[b]Dead Hangs[/b]
- 3 x 105 to failure -- [i]About 30 seconds per.[/i]
-
[size=3][b]11/12/12 — Workout #1[/b][/size]
[b]Squat w/ 5-Count Pause[/b]
[color=dimgrey][no pause][/color]
- 3 x 25 x 5
- 125 x 3
- 225 x 1
[color=dimgrey][paused][/color]
- 275 x 1
[color=dimgrey][added belt][/color]
- 325 x 1 [8]
- 345 x 1 [8]
- 350 x 1 [10]
- 3 x 275 x 2
[b]Hip Thrust[/b]
- 25 x 5
- 135 x 3
- 3 x 255 x 5
[size=3][b]11/12/12 — Workout #2[/b][/size]
[b]Illegally-Wide Bench w/ 5-Count Pause[/b]
[color=dimgrey][no pause][/color]
- 25 x 10
- 125 x 5
- 175 x 3
[color=dimgrey][paused][/color]
- 225 x 1
- 245 x 1 [9]
- 3 x 205 x 2
[b]Pull Ups[/b]
- 3 x 35 x 6
[i]Wasn't feeling these today.[/i]
-
[size=3][b]11/13/12[/b][/size]
[b]Steel Bending[/b]
- (6", 3/16, cold rolled) x 1
- (5", 3/16, cold rolled) x 1
- (6", 1/4, grade 2 bolt) x 1
- (7", 1/4, cold rolled) x 1 -- [b][u]braced[/u][/b] -- [i]Did the last 142 degrees unbraced. Failed 150 degree attempt.[/i]
- (6", 1/4, hot-galv nail) x 5
- (7", 1/4, cold rolled) x 1 -- [b][u]braced[/u][/b] -- [i]Did the last 138 degrees unbraced. (Accidentally overbent it while braced.)[/i]
[b]Steel Breaking[/b]
- (6", 1/4, grade 2 bolt) x 1
[i]I'm out of bolts now. Not buying more right away.[/i]
[b][COC][/b]
- (Tr) x 5
- 2 x (#1) x 15 -- [i]Cheated with thumb support.[/i]
- (#1.5) x 1 -- [i]No set, full close.[/i]
- (#1.5) x 12 -- [i]Cheated with thumb support.[/i]
- (Tr) x 15 -- [i]Held it closed for 15 counts on the last rep.[/i]
[b]Finger Extensions[/b]
- 3 x IronMind Red Band x 15
[b]Behind-the-Back Wrist Curls[/b]
- 25 x 25
- 55 x 15
- 65 x 15
- 3 x 85 x 15
[i]Had to feel out the weight a bit. I don't like these, though. Might go back to normal wrist curls next week.[/i]
[b]Reverse Wrist Curls[/b]
- 3 x 50 x 15
-
[size=3][b]11/14/12 — Workout #1[/b][/size]
[b]Front Squat[/b]
- 2 x 25 x 5
- 125 x 3
- 205 x 1
- 255 x 1 [9]
- 3 x 205 x 2
[b]Sumo Deadlift w/ 2" Deficit and Doubled Monster-Mini Bands[/b]
- 25 x 5
- 125 x 3
- 225 x 1
[color=dimgrey][added belt][/color]
- 275 x 1
[color=dimgrey][added bands][/color]
- 10 x 285 x 2
[i]Felt like my back'd explode after these. Good stuff.[/i]
[size=3][b]11/14/12 — Workout #2[/b][/size]
[b]Overhead Press[/b]
- 3 x 25 x 5
- 135 x 1
- 155 x 1 [7]
- 165 x 1 [9]
- 175 x 1 [9]
- 185 x 0
- 3 x 145 x 3
-
[size=3][b]11/16/12 — Workout #1[/b][/size]
[b]Squat[/b]
- 25 x 8
- 25 x 5
- 125 x 3
- 225 x 1
- 275 x 1
[color=dimgrey][added belt][/color]
- 325 x 1
- 365 x 1 [9]
- 370 x 1 [10]
- 3 x 305 x 2
[b]Hip Thrust[/b]
- 25 x 5
- 135 x 3
- 3 x 255 x 5
[size=3][b]11/16/12 — Workout #2[/b][/size]
[b]Bench[/b]
- 2 x 25 x 10
- 125 x 3
- 175 x 3
- 225 x 1
- 265 x 1 [9]
- 270 x 1 [9]
- 3 x 225 x 2
[b]Rows[/b]
- 3 x 195 x 12
-
[size=3][b]11/17/12[/b][/size]
[b]Steel Bending[/b]
- (6", 3/16, cold rolled) x 1
- (5", 3/16, cold rolled) x 1
- (7", 1/4, cold rolled) x 1 -- [b][u]braced[/u][/b] -- [i]First 40 degrees braced, last 140 degrees legit.[/i]
- (7", 1/4, cold rolled) x 1 -- [b][u]braced[/u][/b] -- [i]First 35 degrees braced, last 145 degrees legit.[/i]
- (6", 1/4, hot-galv nail) x 5
[b]Side Lever w/ 10lb Sledgehammer (In)[/b]
- 3 x 12 -- hand's length down
[b]Side Lever w/ 10lb Sledgehammer (Out)[/b]
- 3 x 12 -- hand's length down
[b]Front Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- at head
[b]Forward Lever w/ 10lb Sledgehammer[/b]
- 1 x 12 -- at head
- 2 x 12 -- hand's length down
[b]Overhead Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- three hands' length down
[b]Back Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- four hands' length down
[b]Fingerwalks (one hand) w/ 10lb Sledgehammer[/b]
- 3 x full length
[b]Fingerwalks (one hand) on a Plate[/b]
- 3 x (5lb plate) x 5
[b]Pinch-Grip Deadlift[/b]
- 3 x 85 x 12
[b]Dead Hangs[/b]
- 3 x 105 for 30 seconds
-
[size=3][b]11/19/12 — Workout #1[/b][/size]
[b]Squat w/ 5-Count Pause[/b]
[color=dimgrey][no pause][/color]
- 2 x 25 x 5
- 125 x 3
- 225 x 1
[color=dimgrey][paused][/color]
- 275 x 1
[color=dimgrey][added belt][/color]
- 325 x 1
- 355 x 1 [9]
- 360 x 1 [10]
- 3 x 285 x 2
[b]Hip Thrust[/b]
- 25 x 5
- 135 x 3
- 3 x 265 x 5
[size=3][b]11/19/12 — Workout #2[/b][/size]
[b]Illegally-Wide Bench w/ 5-Count Pause[/b]
[color=dimgrey][no pause][/color]
- 25 x 10
- 125 x 3
- 175 x 2
[color=dimgrey][paused][/color]
- 225 x 1
- 250 x 1 [8]
- 255 x 1 [9]
- 260 x 1 [9]
- 3 x 205 x 2
[b]Pull Ups[/b]
- Body Weight x 5
- 30 x 3
- 55 x 3
- 65 x 3
- Body Weight x 15
[i]Didn't feel like doing 3x8 today.[/i]
-
Bought some new bolts and nails.
[size=3][b]11/20/12 — Workout #1[/b][/size]
[b]Steel Bending[/b]
- (6", 3/16, cold rolled) x 1
- (5", 3/16, cold rolled) x 1
- (6", 5/16, grade 2 bolt) x 1 -- [i]New bolt, surprised I bent it. My first 5/16" bend![/i]
- (6", 1/4, grade 5 bolt) x 0 -- [i]Grade 5 bolt kicked my ass.[/i]
- (7", 1/4, cold rolled) x 1 -- [b][u]braced[/u][/b] -- [i]Did the last 156 degrees unbraced. New PR.[/i]
- (6", 1/4, hot-galv nail unspiraled) x 1 -- [i]Hardest thing I've ever bent. This killed me.[/i]
- (6", 1/4, hot-galv nail spiraled) x 5
[i]Too tired to bend anymore after these. (I was going to try two more unspiraled 60ds, but there's no way in hell I would've done anything to 'em.)[/i]
[b][COC][/b]
- (Tr) x 5
- (#1) x 3 -- [i]Cheated.[/i]
- (#1.5) x 1 -- [i]No set, full close.[/i]
- 3 x (#1.5) x 10 -- [i]Cheated.[/i]
- (Tr) x 15 -- [i]Held it closed for 15 counts on the last rep.[/i]
[b]Finger Extensions[/b]
- 3 x IronMind Red Band x 15
[b]Behind-the-Back Wrist Curls[/b]
- 3 x 85 x 15
[b]Reverse Wrist Curls[/b]
- 3 x 50 x 15
[size=3][b]11/20/12 — Workout #2[/b][/size]
[b]Squat[/b]
- 2 x 25 x 5
- 125 x 3
- 225 x 1
- 275 x 1
[color=dimgrey][added belt][/color]
- 5 x 305 x 2
Adding squats to Tuesday and Thursday. Going to be doing M/W/F back squats, T/Th front squats next microcycle—this is a preparation for that.
-
[size=3][b]11/21/12 — Workout #1[/b][/size]
[b]Front Squat[/b]
- 2 x 25 x 5
- 125 x 3
- 225 x 1
- 260 x 1 [8]
- 270 x 1 [9]
- 275 x 1 [10]
- 3 x 215 x 2
[b]Sumo Deadlift w/ 2" Deficit[/b]
- 25 x 5
- 125 x 3
- 225 x 1
[color=dimgrey][added belt][/color]
- 275 x 1
- 10 x 325 x 2 -- [i]Held it for 15 seconds on the last rep of the last set.[/i]
I was planning on doing (10 x 225 x 2) with quadrupled mini bands but I could barely lock it out—no way I'd pull off twenty reps with it today. Not great but I'm not too worried about it. The sets with 325 were pretty easy.
[size=3][b]11/21/12 — Workout #2[/b][/size]
[b]Overhead Press[/b]
- 3 x 25 x 5
- 135 x 1
- 180 x 0 -- [i]Not quite.[/i]
- 175 x 1 [10] -- [i]Harder than last week. I'll chalk it up to an off day.[/i]
- 3 x 145 x 3
-
[size=3][b]11/23/12 — Workout #1[/b][/size]
[b]Squat[/b]
- 2 x 25 x 5
- 125 x 3
- 225 x 2
- 325 x 1
- 375 x 1 [9]
- 380 x 1 [9]
- 385 x 1 [9]
- 390 x 1 [10]
- 3 x 325 x 2 -- [i]These are a bit too heavy for my volume sets. Especially with so many singles.[/i]
Had to drop the Hip Thursts today. Not sure if I'll be able to set them up for a long while now.
[size=3][b]11/23/12 — Workout #2[/b][/size]
[b]Bench[/b]
- 2 x 25 x 10
- 125 x 3
- 225 x 1
- 275 x 1 [10]
- 3 x 225 x 2
[b]Rows[/b]
- 3 x 205 x 12
-
[size=3][b]11/24/12 — Workout #1[/b][/size]
[b]Squat[/b]
- 2 x 25 x 5
- 125 x 3
- 225 x 1
- 275 x 1
[added belt]
- 5 x 305 x 2
These felt awful today. This program'll be the death of me. Next microcycle really ramps up the volume.
[size=3][b]11/24/12 — Workout #2[/b][/size]
[b]Steel Bending[/b]
- (6", 3/16, cold rolled) x 1
- (5", 3/16, cold rolled) x 1
- (6", 5/16, grade 2 bolt) x 1
- (7", 1/4, cold rolled) x 1 --[i]HUGE PR. This is a landmark bend.[/i]
- (6", 1/4, hot-galv nail unspiraled) x 1
- (6", 1/4, hot-galv nail spiraled) x 5
- (6", 1/4, hot-galv nail unspiraled) x 1
- (6", 1/4, hot-galv nail unspiraled) x 0
[b]Side Lever w/ 10lb Sledgehammer (In)[/b]
- 3 x 12 -- hand's length down
[b]Side Lever w/ 10lb Sledgehammer (Out)[/b]
- 3 x 12 -- hand's length down
[b]Front Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- at head
[b]Forward Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- hand's length down
[b]Overhead Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- three hands' length down
[b]Back Lever w/ 10lb Sledgehammer[/b]
- 3 x 12 -- four hands' length down
[b]Fingerwalks (one hand) w/ 10lb Sledgehammer[/b]
- 3 x full length
[b]Fingerwalks (one hand) on a Plate[/b]
- 3 x (5lb plate) x 5
[b]Pinch-Grip Deadlift[/b]
- 3 x 90 x 12
[b]Dead Hangs[/b]
- 3 x 105 for 30 seconds
I'm really excited about bending the IM yellow nail. I think this qualifies me as an intermediate bender.
-
Starting a light week today before it really picks up next week.
[size=3][b]11/28/12 — Workout #1[/b][/size]
I'm hoping to learn a proper full clean, and this is just a bit of form work in that direction.
[b]Tall Clean[/b]
- 2 x 25 x 3
- 75 x 3
- 3 x 135 x 3 -- [i]Missed the last rep on the first or second set (I forgot to mark it down).[/i]
[b]Clean[/b]
- 135 x 3
- 155 x 3
[size=3][b]11/28/12 — Workout #2[/b][/size]
[b]Dips[/b]
- 3 x Body Weight x 5
- 55 x 3
- 3 x 105 x 8 -- [i]Messy last set. I had to pause on the ground between the last few reps.[/i]
[b]Wide-Grip Incline Bench[/b]
- 25 x 8
- 3 x 145 x 8
-
-
Light week continues.
[size=3][b]11/29/12[/b][/size]
[b]Chin Ups[/b]
- Body Weight x 17
- Body Weight x 15
- Body Weight x 13
[b]Curls[/b]
- 3 x 85 x 12
-
Last light day before my really difficult microcycle begins.
[size=3][b]12/01/12[/b][/size]
[b]Dimel Deadlift[/b]
- 25 x 10
- 125 x 10
[color=dimgrey][added belt][/color]
- 3 x 225 x 15
[b]Rear Delt Raise[/b]
- 3 x 95 x 12
Super-set with:
[b]Upright Row[/b]
- 3 x 95 x 12
[b]Tall Cleans[/b]
- 5 x 95 x 3 -- [i]Lowered the weight because of all the shoulder (and indirectly, trap) work above. I tightened up my form a bit and these felt a lot better today.[/i]
-
Had to move to my cold, unlevel garage for the next few weeks because of some renovations.
[size=3][b]12/04/12 — Workout #1[/b][/size]
[b]Squat[/b]
- 2 x 25 x 5
- 125 x 3
- 225 x 1
[color=dimgrey][added belt][/color]
- 325 x 1
- 375 x 1 [9]
- 385 x 1 [9]
- 395 x 0 -- [i]Pretty close, but not quite.[/i]
- 3 x 305 x 2
[size=3][b]12/04/12 — Workout #2[/b][/size]
[b]Bench[/b]
- 25 x 10
- 125 x 3
- 225 x 1
- 275 x 0 -- [i]Got one end racked and the other one a cm or two short.[/i]
- 255 x 1 [8]
- 3 x 225 x 2
[b]Pull Ups[/b]
- 35 x 8
- 35 x 7
- 35 x 4 -- [i]Exhausted, in a rush. Blew it.[/i]
I'm worried about the unlevel floors. On my squats, one side was hitting the pins, so I had to lower them.
During my bench that same side was the lower one when I only managed to rack one side.
Maybe I'm just psyching myself out.
All in all pretty terrible workouts today, but not a big deal overall. 'Just need to make sure to avoid failed reps nearer the middle of the program, maybe get a bit more conservative than I'm used to.
-
[size=3][b]12/05/12 — Workout #1[/b][/size]
[b]Hang Cleans (Above the Knees)[/b]
- 3 x 25 x 5
- 95 x 3
- 135 x 3
- 165 x 3
- 185 x 2
- 195 x 1
- 205 x 1
- 215 x 1
- 225 x 1
- 235 x 1
[i]First time doing these, so a bit too many reps trying to figure out where I'm at, but no problem. The more reps the more form practice.[/i]
[i]I felt pretty good about these but I forgot one of my cues for the hands/arms. Note to self: don't do that.[/i]
[b]Front Squats[/b]
- 25 x 3
- 125 x 2
- 225 x 1
- 265 x 1 [9] -- [i]Hit the clips hard and almost dumped it. I still blame this damn floor.[/i]
- 2 x 215 x 2
- 215 x 3 -- [i]Went for three on the third volume set because I was kind of frustrated by the 265. Bit harder than I would've liked for my volume sets.[/i]
All in all I might've tried for a touch more on hang clean (probably not) and definitely more on Front Squat, but I'm erring on the side of caution based on yesterday's circus and since it's still just the first week.
[size=3][b]12/05/12 — Workout #2[/b][/size]
[b]Steel Bending[/b]
- (6", 3/16, cold rolled) x 1
- (5", 3/16, cold rolled) x 1
- (6", 5/16, grade 2 bolt) x 1
- (6", 1/4, cold rolled) x 1 --[i]Another HUGE PR, and another landmark bend. (IM Blue.)[/i]
- (6", 1/4, grade 5 bolt) x 1 -- [i]And ANOTHER big PR. Sweet.[/i]
- (6", 1/4, hot-galv nail spiraled) x 3
- (6", 1/4, hot-galv nail unspiraled) x 1
[i]Great bending today. Next step is Grade 8 bolt. If I can handle that, I should be able to certify with IronMind on the red nail.[/i]
[b][COC][/b]
- (Tr) x 1
- (#1) x 1
- (#1.5) x 1
- (#2) x (3/4) -- [i]Oh man, millimeters away on the left. Full close on the right. This is almost mine.[/i]
- (#2) x (4/5) -- [i]This one was even closer. I thought it was closed but when I held it up to my face, I couldn't quite tell, so I'm not counting it yet.[/i]
- 3 x (#1.5) x 12 -- [i]Cheated.[/i]
- (Tr) x 15 -- [i]Held it closed for 20 counts on the last rep.[/i]
[b]Finger Extensions[/b]
- 3 x IronMind Red Band x 15
[b]Behind-the-Back Wrist Curls[/b]
- 3 x 85 x 15
[b]Reverse Wrist Curls[/b]
- 3 x 50 x 15
-
[size=3][b]12/06/12 — Workout #1[/b][/size]
[b]Squat[/b]
- 2 x 25 x 5
- 125 x 3
- 225 x 1
[color=dimgrey][added belt][/color]
- 325 x 1
- 375 x 1 [9]
- 385 x 1 [10]
- 3 x 305 x 2
[i]Note: maybe move up to 310 for volume sets.[/i]
[b]Sumo Deadlift w/ 2" Deficit and Doubled Mini Bands[/b]
- 25 x 3
- 125 x 3
- 225 x 2
[color=dimgrey][added belt][/color]
- 320 x 1
[color=dimgrey][added bands][/color]
- 10 x 320 x 2
[i]Phew, I feel like these could kill me.[/i]
[size=3][b]12/06/12 — Workout #2[/b][/size]
[b]Overhead Press[/b]
- 2 x 25 x 8
- 135 x 3
- 175 x 1 [9]
- 180 x 0 -- [i]Thought 175 was easy enough but not quite.[/i]
- 3 x 145 x 3
[i]Note: maybe move up to 150 for volume sets.[/i]
-
[size=3][b]12/08/12 — Workout #1[/b][/size]
Pretty tired and sore going in to today's workout.
[b]Squat[/b]
- 3 x 25 x 5
- 125 x 3
- 225 x 1
[color=dimgrey][added belt][/color]
- 325 x 1
- 375 x 1 [10]
- 380 x 1 [10]
- 3 x 305 x 2
[i]I'll start using 310 next week.[/i]
[size=3][b]12/08/12 — Workout #2[/b][/size]
[b]Bench[/b]
- 2 x 25 x 10
- 125 x 3
- 225 x 1
- 265 x 1 [9]
- 270 x 1 [8] -- [i]This one went better than 265. Just had to make sure to stay really tight and focused.[/i]
- 3 x 225 x 3
[b]Rows[/b]
- 3 x 205 x 12
Note to self: [i]stay[/i] tight and focused, especially [u]AFTER[/u] unracking the weight. I think I've gotten too comfortable/careless by lifting so frequently.
-
[size=3][b]12/09/12 — Workout #1[/b][/size]
Even more tired and sore going in today.
[b]Clean and Jerk[/b]
- form work with 75lbs (about 32 reps total)
[b]Snatch[/b]
- form work with 75lbs (about 20 reps total)
In agony going into front squats, not expecting any PRs or anything.
[b]Front Squats[/b]
- 25 x 3
- 125 x 3
- 225 x 1
- 265 x 1 [9]
- 270 x 1 [10] -- [i]This one was a miracle. I hit the pins again and lost my balance. Still got up after a few seconds in the hole.[/i]
- 2 x 215 x 2
- 215 x 3 -- [i]Going for a triple felt better today, I could probably move up to 220 next week.[/i]
[size=3][b]12/09/12 — Workout #2[/b][/size]
[b]Steel Bending[/b]
- (6", 3/16, cold rolled) x 1
- (6", 5/16, grade 2 bolt) x 1
- (7", 5/16, cold rolled) x 0 --[i]Going to start feeling out the red nail. Form felt off.[/i]
- (7", 1/4, cold rolled) x 0 --[i]Sigh[/i]
- (6", 1/4, cold rolled) x 1 --[i]Definitely a form problem; this should be harder than the 7".[/i]
- (7", 1/4, cold rolled) x 1
- (7", 5/16, cold rolled) x 0
Cut out a few bends and levers because I got an acute hand pain. I'm going to reduce the bending volume per week, I think. Especially since I spend way too many hours a week doing forearm/grip work as it stands.
-
[size=3][b]12/11/12 — Workout #1[/b][/size]
[b]Squat[/b]
- 2 x 25 x 5
- 125 x 3
- 225 x 1 -- [i]Meant to do two. Doesn't matter.[/i]
- 295 x 1
[color=dimgrey][added belt][/color]
- 345 x 1
- 380 x 1 [9]
- 385 x 1 [10]
- 3 x 310 x 2
[size=3][b]12/11/12 — Workout #2[/b][/size]
[b]Bench[/b]
- 25 x 10
- 125 x 3
- 195 x 2
- 245 x 1
- 270 x 1 [8]
- 275 x 1 [9]
- 230 x 2
- 230 x 3
- 235 x 3
[i]Much better benching today. My note to stay tight after unracking helped. Another note: depress body into bench as much as possible prior to unracking the weight.[/i]
[b]Pull Ups[/b]
- 3 x 35 x 8
[i]I'd like to try for (3 x 7+) with 40lbs next week.[/i]
-
[size=3][b]12/12/12 — Workout #1[/b][/size]
[b]Snatch[/b]
- form work with 95lbs (about 12 reps total)
- 115 x 1, x 1, x 1
- 135 x 1, x 1
- 155 x 1
[i]Unsurprisingly, I'm finding it tough to balance the catch.[/i]
[b]Clean and Jerk[/b]
- 155 x 1, x 0, x 1, x 1
[i]Bad jerks, I need to focus on actually doing them correctly, because I'm not.[/i]
[b]Front Squats[/b]
- 25 x 3
- 125 x 3
- 195 x 2
- 245 x 1
- 270 x 1 [8]
- 280 x 1 [9]
- 285 x 0 -- [i]Can definitely get this one on a good day.[/i]
- 3 x 220 x 2
[size=3][b]12/12/12 — Workout #2[/b][/size]
New grip/forearm programming. No bending today.
[b][COC][/b]
- (Tr) x 1
- (#1) x 1
- (#1.5) x 1
- (#2) x 0
- (#2) x 0 -- [i]Closer than ever, hoping for this any day now.[/i]
- 2 x (#1.5) x 13 -- [i]Cheated.[/i]
- (#1.5) x 15 -- [i]Cheated.[/i]
- (Tr) x 15 -- [i]Held it closed for 20 counts on the last rep.[/i]
- (#1.5) -- [i]Held it closed for 5 counts.[/i]
[b]Finger Extensions[/b]
- 3 x IronMind Red Band x 15
[b]Pinch-Grip Deadlift[/b]
- 3 x 95 x 12
[i]Barely made it. I could probably stand to redo this weight next week and clean it up.[/i]
[b]Behind-the-Back Wrist Curls[/b]
- 3 x 85 x 15
[b]Reverse Wrist Curls[/b]
- 50 x 15
- 2 x 55 x 15
-
[size=3][b]12/13/12 — Workout #1[/b][/size]
Felt awful today.
[b]Squat[/b]
- 2 x 25 x 5
- 125 x 3
- 225 x 2
- 295 x 1
[color=dimgrey][added belt][/color]
- 345 x 1
- 380 x 1 [10]
- 2 x 310 x 2
- 2 x 310 x 3
- 315 x 3
- 320 x 3
- 325 x 3
[b]Sumo Deadlift w/ 2" Deficit and Doubled Monster-Mini Bands[/b]
[color=dimgrey][added belt][/color]
- 125 x 3
- 225 x 2
- 290 x 1
[color=dimgrey][added bands][/color]
- 10 x 290 x 2
[i]Held it on the last rep for 30 counts, might've been able to go longer but the bands were pulling me forward and killing my back/glutes.[/i]
Lost it today. On my last sets for squat I got so frustrated with being tired/down on myself that I snapped and kept going way past my normal sets. I was practically seeing red the whole time.
[size=3][b]12/13/12 — Workout #2[/b][/size]
[b]Overhead Press[/b]
- 2 x 25 x 5
- 135 x 3
- 170 x 0
- 170 x 1 [10] -- [i]Two bad starts for this attempt.[/i]
- 145 x 3
- 150 x 3
- 150 x 5
- 155 x 5
I expected bad pressing today so I went for 170 instead of 175-to-180 but even that didn't work out too well.
