I have been neglecting my log here lately. I apologize as I've been busy with work and for whatever reason my life has seemed quietly hectic these past few weeks... if that makes any sense xD
I squatted yesterday but apparently forgot to post it. Here it is:
Back squats all
135x5
225x5
300x2
350x0(if I had been motivated and not beaten down/burnt out I would've had this one)
300x1
245x10(could've done 20, again, if I wasn't such a lazy pussy...cat that day)
Today's bench workout
2DBOHPress
75'sx3
Flat Bench
135x10
Incline Bench(I just realized my next strongman comp has a 230lb log press for reps as the first event, I figured I should try to work towards at least one rep )
205x3
235x1(10lb PR)
205x3
205x3
185x5
185x5
185x5
135x5(narrow grip, elbows touching the sides all the way down and up with a 1 second pause and breathe at the bottom)
Hammer curls
60'sx5/5
60'sx5/5(both sets were decently strict with virtually no swinging until the last 4 or so reps of the 2nd set, big improvement here)
Full hammer curls
50'sx5/5
Some back pressure training and then 1 set of 10 chins and 1 set of 7 pullups.
Tuesday, May 19, 2009
Tuesday, May 12, 2009
Michigan Grip Championships 2009
Bob Lipinski put on yet another awesome grip comp last weekend! As always, it was held at Don Larkin's gym. The Larkin's are just straight up good people. Always willing to help and I'm not sure I've met too many people with as many interesting stories as Don.
On to the comp then.
For starters, I did very well. Far better than even I expected, and I went in there knowing the events favored me and that I had trained them more than previous contests.
First up were the grippers- I have been closing my average #3 pretty consistently since I first shut it a few months ago. I was shutting a 160ish PDA gripper that I borrowed from Bob on and off on strong days with near misses on weak days. So I knew that contest adrenaline would help me out here a bit and expected the PDA to be my upper end. I didn't even bother with it. I attempted the Hard #3 first and after a minor setting issue, slammed it. I went for the Narrow Super Elite, which is about 164ish, next and managed it with a solid set. I failed on the easy Elite on my 3rd attempt and passed my 4th. I wouldn't have gotten the easy Elite fresh even with contest adrenaline, but it would've been close under those circumstances I think. That Narrow SE close put me in 2nd place right from the start with 3 guys tied for 1st.
Hub lifts were next- I knew I would get 60+, but I hadn't trained this all that often before the comp. I was confident that 65+ would go on this day and I managed a solid and not-too-tilted 67.5 pretty easily and failed 70 and 71lbs, getting the 70 off the floor. Dave Thornton went all beast on us and pulled 80lbs with a super heavy front load. He passed on his next few attempts because we couldn't figure out how to load 40 extra pounds on the 45. He could've pulled 85 that day.
Vbar next- I suck at Vbar. Partly because I never train it, partly because I can't figure out how to train it and lastly because I just hate vbar lifting. I pulled 215 which I think equals my all-time PR, so I'm not that dissapointed in myself, but I just knew I would lose major points here. I did, but the damage was contained by other's mistakes and what seemed to be an all-around weak day for many.
Hammer Medley- I was expecting to pwn here. I had trained this and I had actually trained this seriously for some time before it was even an event at the contest. So I kind of won the lotto on that one. My front lever is one of the strongest in grip, I'm sure of it now. I easily front levered my 10lb sledge at 26" with a quarter on the head to the high platform for a total coup points-wise. I knew I was going to get it too, which felt great being the last guy and seeing even Dave Thornton only pull it up to the low platform and gave me a huge confidence boost for my attempt. The slim levers went great and I knew that I could get at least the 16 with decent ease, and did. I failed on the 18.5 quite a few times and had several near misses but it wasn't happening today. I tied for 1st on this one.
The Rim lift was next- the weight was 335 and I held it for 3 seconds. By this time, I just didn't care. I was so happy to have beaten Thornton and Durniat on something so solidly and happy that I was in a good placing points-wise, that I could care less what I got on this event. Turns out it didn't matter all that much. I believe Jeff Flynn got 1st on this event, I also believe that if he hadn't done well in this event, I would've come in 4th place overall instead of 5th. I came second to last in this event and ahead of the 2 guys who had to go to the lighter weight:D
Awesome contest overall and I think this was a situation where I had a strong day coupled with everyone else having a not-so-strong day. It worked out well for me and everyone had fun regardless of any apparent weaknesses on the day.
After comp feats for me include breaking 3 25's off the floor ever-so-slightly, my first human flags on both sides, a ring finger chinup that I definitely felt for 2 days after doing it, several attempts at slippery, rounded 5 10's with some air, and another solid 10lb front lever.
Overall, Saturday has given me something to boast about and a boatload of confidence to carry with me to Chad's comp a little over a month away. Once Jerri Larkin's DVDs get here, I'll relive the day several times over this month and next which should help me out in my training significantly. Just one more reason to make it out to a Michigan Grip comp, free and WELL-MADE DVDs with high resolution pictures and videos of several events from different angles. You don't get that shit anywhere else!
On to the comp then.
For starters, I did very well. Far better than even I expected, and I went in there knowing the events favored me and that I had trained them more than previous contests.
First up were the grippers- I have been closing my average #3 pretty consistently since I first shut it a few months ago. I was shutting a 160ish PDA gripper that I borrowed from Bob on and off on strong days with near misses on weak days. So I knew that contest adrenaline would help me out here a bit and expected the PDA to be my upper end. I didn't even bother with it. I attempted the Hard #3 first and after a minor setting issue, slammed it. I went for the Narrow Super Elite, which is about 164ish, next and managed it with a solid set. I failed on the easy Elite on my 3rd attempt and passed my 4th. I wouldn't have gotten the easy Elite fresh even with contest adrenaline, but it would've been close under those circumstances I think. That Narrow SE close put me in 2nd place right from the start with 3 guys tied for 1st.
Hub lifts were next- I knew I would get 60+, but I hadn't trained this all that often before the comp. I was confident that 65+ would go on this day and I managed a solid and not-too-tilted 67.5 pretty easily and failed 70 and 71lbs, getting the 70 off the floor. Dave Thornton went all beast on us and pulled 80lbs with a super heavy front load. He passed on his next few attempts because we couldn't figure out how to load 40 extra pounds on the 45. He could've pulled 85 that day.
Vbar next- I suck at Vbar. Partly because I never train it, partly because I can't figure out how to train it and lastly because I just hate vbar lifting. I pulled 215 which I think equals my all-time PR, so I'm not that dissapointed in myself, but I just knew I would lose major points here. I did, but the damage was contained by other's mistakes and what seemed to be an all-around weak day for many.
Hammer Medley- I was expecting to pwn here. I had trained this and I had actually trained this seriously for some time before it was even an event at the contest. So I kind of won the lotto on that one. My front lever is one of the strongest in grip, I'm sure of it now. I easily front levered my 10lb sledge at 26" with a quarter on the head to the high platform for a total coup points-wise. I knew I was going to get it too, which felt great being the last guy and seeing even Dave Thornton only pull it up to the low platform and gave me a huge confidence boost for my attempt. The slim levers went great and I knew that I could get at least the 16 with decent ease, and did. I failed on the 18.5 quite a few times and had several near misses but it wasn't happening today. I tied for 1st on this one.
The Rim lift was next- the weight was 335 and I held it for 3 seconds. By this time, I just didn't care. I was so happy to have beaten Thornton and Durniat on something so solidly and happy that I was in a good placing points-wise, that I could care less what I got on this event. Turns out it didn't matter all that much. I believe Jeff Flynn got 1st on this event, I also believe that if he hadn't done well in this event, I would've come in 4th place overall instead of 5th. I came second to last in this event and ahead of the 2 guys who had to go to the lighter weight:D
Awesome contest overall and I think this was a situation where I had a strong day coupled with everyone else having a not-so-strong day. It worked out well for me and everyone had fun regardless of any apparent weaknesses on the day.
After comp feats for me include breaking 3 25's off the floor ever-so-slightly, my first human flags on both sides, a ring finger chinup that I definitely felt for 2 days after doing it, several attempts at slippery, rounded 5 10's with some air, and another solid 10lb front lever.
Overall, Saturday has given me something to boast about and a boatload of confidence to carry with me to Chad's comp a little over a month away. Once Jerri Larkin's DVDs get here, I'll relive the day several times over this month and next which should help me out in my training significantly. Just one more reason to make it out to a Michigan Grip comp, free and WELL-MADE DVDs with high resolution pictures and videos of several events from different angles. You don't get that shit anywhere else!
Friday, April 17, 2009
New squat idea... again
Did some squats today and decided to do some high reps. I didn't feel mentally ready to test my maximum reps with BW, so I did the next best thing: A 10x10 set with 205, 8lbs more than my BW.
Front Squats
135x5
225x1
Back Squats
315x1
315x1
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x15(tried for 20, but wasn't there mentally)
205x5
This was by far the hardest squat workout to date. My heart was racing at set 3 and I was slightly dizzy after sets 3 and 4 and decided that I would give myself ample rest between sets. At least I will at first. I thought of yet another way to train for the 100 rep squat also. I will try to do this for the next few weeks, possibly months if I am capable and it turns out I make gains.
Do a 10x10 set but try to do a 20 rep squat after set 8. When I can get myself to do the 20 reps at the end of the squat session and do the session with less than 5 minutes between sets, I'll add 5lbs to the total and try to do the same. Once I feel I hit a wall weight-wise, I'll try to add reps to the last set instead of adding weight. I felt I hit a wall mentally on the 5th set because my last idea, to do 10x5, got me used to 50 reps, not 100. This will get me used to 100 reps and help me add weight.
Front Squats
135x5
225x1
Back Squats
315x1
315x1
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x15(tried for 20, but wasn't there mentally)
205x5
This was by far the hardest squat workout to date. My heart was racing at set 3 and I was slightly dizzy after sets 3 and 4 and decided that I would give myself ample rest between sets. At least I will at first. I thought of yet another way to train for the 100 rep squat also. I will try to do this for the next few weeks, possibly months if I am capable and it turns out I make gains.
Do a 10x10 set but try to do a 20 rep squat after set 8. When I can get myself to do the 20 reps at the end of the squat session and do the session with less than 5 minutes between sets, I'll add 5lbs to the total and try to do the same. Once I feel I hit a wall weight-wise, I'll try to add reps to the last set instead of adding weight. I felt I hit a wall mentally on the 5th set because my last idea, to do 10x5, got me used to 50 reps, not 100. This will get me used to 100 reps and help me add weight.
Friday, April 10, 2009
Deadlifts
I decided to deadlift today instead of squat. I haven't deadlifted in awhile and it has always been my favorite lift and I want to get back to deadlifting regularly. Last time I pulled I did 405 sumo for a few doubles and a triple if I remember right. I only went sumo because my back was bugging me, not the problem today. I pulled conv.
225x2
315x5
335x5
365x5
385xhover (sumo)
385x1(sumo with a belt)
385xhover (conv.)
365x5
315x5(1 rep was done thumbless and the rest were DO)
I used to have a very SLDL-type of form due to my severe lack of leg strength. I can get lower at the start and benefit from leg strength now. I at least hovered what I couldn't pull today, that in itself is a PR. I used to go heavy almost every time I pulled, I wont be so brash this time around. 5's, 3's and 2's will be common unless I'm feeling strong or haven't pulled heavy in awhile.
I did some work with my 2.5" PVC wrist roller afterwards... wow. FRIED again.
225x2
315x5
335x5
365x5
385xhover (sumo)
385x1(sumo with a belt)
385xhover (conv.)
365x5
315x5(1 rep was done thumbless and the rest were DO)
I used to have a very SLDL-type of form due to my severe lack of leg strength. I can get lower at the start and benefit from leg strength now. I at least hovered what I couldn't pull today, that in itself is a PR. I used to go heavy almost every time I pulled, I wont be so brash this time around. 5's, 3's and 2's will be common unless I'm feeling strong or haven't pulled heavy in awhile.
I did some work with my 2.5" PVC wrist roller afterwards... wow. FRIED again.
Monday, March 30, 2009
New squat PR
I hit 350 in the squat last week! That represents a 25 lb all-time PR and I'm sure I could get more totally fresh. My calves have taken a severe beating with all these squats these past few weeks. I'm letting them rest for now before I squat again. I should be back to squatting by Wednesday-Thursday of this week.
Saturday, March 21, 2009
Want to learn how to tear cards like the strongmen of old?
What will you learn with the Diesel Crew Card Tearing Ebook?
- 40+ pages of exercises that will give you inhuman levels of hand strength
- Find out how you can use push-ups to increase your grip strength and card tearing power
- How one simple technique can help you tear a deck of cards
- The #1 way to prevent injuries from card tearing
- Strengthen your hands while simultaneously strengthening your shoulders and biceps
- How things lying around your house or garage can be used to strengthen your hands, wrists and forearms
- Instantly improve your hand health with this simple recovery exercise on page 135.
- The importance of the extensor muscles and why you must train them in order to realize your full hand strength potential
- Learn the 3 exerices I do week in and week out that have kept my lower arms injury free since 2006
- Find out the card tearing hierarchy. What are the most difficult cards to tear? Which are the easiest? Go to Page 122
- Learn the recognized technique for measuring the hands - Page 123
- Avoid frustration by learning how to properly chalk your hands!
- Find out 4 basic card tearing techniques and 7 advanced ones, each complete with clear images and easy-to-understand directions
- Discover the Card Tearing Checklist - 5 mental points to run down in order to dominate every deck of cards in your path
For the many who have seen the Nail Bending Ebook-- You know what to expect. The best information from the Leaders in Grip. Act Now and pick it up at its opening price of $24.97.
Check it out here.
Friday, March 20, 2009
Subscribe to:
Posts (Atom)
