-
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]
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[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
