Bending

11/6/11
Bending
All bends in IMP's no bands
All bends 1/4 X 6 Grade 2 bolt
Reverse X 4
DO X 3
DU X 3

I'm still feeling the effects of the Red bend and the G5 Reverse attempt.

Squats + Bending

11/3/11
Sprints
4 X 50

11/4/11
Squats 5/3/1 (5) (295)
5 X 120, 145, 175, 190, 220, 250
Inverted Rows
Bending
G2 1/4 X 6 X 4 DO IMP
Red Nail X Dead DO IMP *Fucking fired up*
G2 1/4 X 6 X 1 Reverse IMP
G5 1/4 X 6 Wobbled Reverse IMP

Military Press + Grippers + Bending

11/2/11
Squats
3 X 10 X 120 (40% working max)
MP 5/3/1 (5) (175)
5 X 70, 85, 105, 115, 130, 150 (I could really feel the layoff)
Grippers
Warmed up with CoC #1, 1.5, 2, 2.5 and BBGM
HOSS 2.5 Certification
Bending
60D X DO IMP
G2 1/4 X 6 X Reverse IMP
1/4 X 6 HRS X Reverse IMP, finished DO in single IMP
G5 1/4 X 6 X DO IMP
Red Nail 50 degrees to under 2 inches DO IMP

Deadlift

10/31/11
Squats @ 40% of training max
3 X 10 X 120
DL 5/3/1 (5) (320)
5 X 130, 160, 190, 210, 240, 270
Hammer Curls
20 X 20#
20 X 25#
Hyperextensions
2 X 10

I dropped over 100 lbs off my DL training max.  I still want to pull but it was killing my elbow so I backed the weights way down.  Hopefully I can start mixing in more grip and bending with the lighter DL workload.

Bending

10/30/11
First bending session in a long ass time.  (1st anything session actually, I ruptured the bursa sac on my right elbow)
Warmed up with Monster Mini Band work for shoulders and arms
60D spiral X 1 DO IMP
G2 1/4 X 6 X 1 DO IMP
1/4 square X 6 X Fail DO IMP
1/4 square X 6 X 1 DO IMP + Tandy suede (easy so I don't know if it's technique or mental in IMPs)
G2 3/8 X 8 X big fail DO in doubles (ridiculous attempt for where I'm at but it was in my bag)
G2 5/16 X 6 X fail DO IMP didn't even wobble it
David Horne Wrist Developer (WD) with white spring.  I can't find a levels chart so the first number is the notch on the front arm, second number is the notch on the rear arm.
1/1 X L/R
1/2 X L/R
2/1 X L/R
2/2 X L/R
3/2 X L/R
2/3 X L/R
3/3 X L/R X 3 sets
G2 1/4 X 6 X 1 Reverse IMP
G5 1/4 X 6 X fail Reverse IMP

Squats + Grippers

10/7/11
Squat 5/3/1 (5) (295)
5 X 120, 150, 175, 190, 220, 8 X 250
Monster Mini Band
Shoulder work
Close Grip Bench 5/3/1 (5) (280)
5 X 110, 140, 170, 180, 210, 240
Grippers
85 CCS reps left hand CoC 1.5

Grippers

10/2/11 and 10/3/11

85 CCS reps left hand only with a CoC 1.5 each day.

10/4/11  A.M.
DL 5/3/1 (5) (390)
5 X 155, 195, 235, 255, 290, 4 X 330 (Right elbow and forearm are shot)
MP 5/3/1 (5) (175)
5 X 70, 90, 05, 115, 130, 10
EZ Curl
10 X 57 Curls/Overhead extensions
10 X 67 Curls/Overhead extensions

P.M.
Foam Roller
Stretching

10/5/11
Grippers
85 CCS reps left hand with CoC 1.5

Grippers

9/30/11
30 minute walk

10/2/11
Grippers
CoC 1.5 X 85 CCS reps over a bunch of sets left handed.

I'm going to have to work lefty only until I get this right elbow sorted.

Grippers, HOSS 2 Certification

9/29/11
Monster Mini Bands
Hammer curls/Triceps Pressdowns 2 X 30
Grippers
CoC 1 X 10 L/R
CoC 1.5 X 5 L/R
CoC 1.5 X 5 L/R
CoC 2 X 1 L/R
CoC 2.5 X 1 L/R
HOSS 2 Cert
BBGM X 1 R
R210 X VN L
EZ Curl Bar
Curls supersetted with overhead extensions
37# X 20 each
57# X 20 each

Deload

9/27/11 and 9/28/11
30 minute walk each day.

I don't do much in the way of lifting on deload weeks anyway but with my elbow flaring up I want to give it a break.  I have a HOSS 2 Gripper Certification to do this week for the Benders Battlefield.