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.

Bending

9/25/11
Monster Mini Band
50 X Reverse Curl/Tricep Pressdowns
Bending
3 X 60D - DO IMP 90deg to under 2"
1 X 60D - DO IMP 130deg to under 2"
1 X 1/4 X 6 G2 - DO IMP
1 X 17/64 X 7 O1 drillrod - DO IMP
1 X 5/16 X 7 HRS - DO IMP+Thin suede (Crushdown in IMP)
1 X 1/4 X 7 square - DO IMP+Thin suede
Monster Mini Band
40 X Reverse Curl/Tricep Pressdowns
30 minute walk


This was my first attempt at bending with the IMP with the thin suede(tandy leather).  I killed the 1/4 square real quick.  I should have hit in just IMPs.  The 5/16 was off center but still went pretty quick.

Squats and Bench

9/23/11
Warmed up
Squats
3/5/1 (1) 285
3 X 115, 130, 140
5 X 215, 240
1 X 270, 315 *hamstring grabbed
Monster Mini
Shoulder work, reverse curls/pressdowns
Close Grip Bench
3/5/1 (1) 275
5 X 110, 125, 165, 205
3 X 235
1 X 270, 270, 270
Monster Mini
Shoulder work

My head was somewhere else today.  I wrote down the wrong weights for my warm ups.  My last sets of bench were supposed to be 260 but I wrote down 270, so I was pretty pumped to get 3 strong singles at 270.  My left hamstring grabbed when I was coming out of the hole on the last set.  I should have addressed it more this last week.  De-load next week.

Mobility/Pre-hab

9/22/11
Monster Mini
Shoulder work, reverse curls/pressdowns X 3 sets
Shoulder dislocates with broomstick
Foam roller

Military Press

9/20/11
Warmed up then tested my hamstring for DL (no-go)
MP
3/5/1 (1) 170
3 X 70, 85
5 X 100, 130
3 X 145
1 X 160, 160, 160
Treadmill
30:00
Monster Mini
Shoulder work, reverse curls/pressdowns X 2 sets each
Shoulder dislocates with broom stick

Bending

9/19/11
Monster Mini
reverse curls/pressdowns to failure
Bending
1/4 X 6 Grade 2 - DO IMP X 1
60D - DO IMP X 2
1/4 X 6 Grade 5 - DO IMP X Failed

I don't know what happened on the grade 5, I've been killing these.

Grippers

9/18/11
Monster Mini
40 X reverse curls/pressdowns
Grippers (Parallel set)
CoC #1 X 5, 5 bh
CoC #1.5 X 5 bh
Left
CoC #2 X 1, 1
CoC #2.5 X 1, 1, 1
RB240(choked) X 1,1,1,1,1
#2 X 3, 2, 2
Right
CoC #2.5 X 1,1
BBGM X 1,1,1
CoC #3(choked) X 1,1,1,1,1
#2 X 5, 5, 5
Monster Mini
30 X reverse curl/pressdowns

Squats & Bench

9/16/11
A.M. workout
I tested my hamstring with some bw squats and with the bar only and didn't have any problems so I went ahead with my planned workout.  It is easy squat week anyway.
Squats 3/5/1 (5)
5 X 115, 140, 170, 185, 215, 240
Monster Mini Band
Shoulder drills from Defranco's gym
Close Grip Bench 3/5/1 (5)
5 X 110, 135,  3 X 165
5 X 180, 205, 230
Defranco's Shoulder Shocker
2 X 10-15 reps per exercise
Monster Mini Band
25 X Reverse curl/Tricep pressdown

P.M. workout
Treadmill 60:00, 3.2 miles, 547 calories

Grippers and Bending

9/15/11 P.M. workout
Monster Mini Band
40 X reverse curls/tricep pressdowns
Bending
1/5 X 6 HRS DU IMP
17/64 X 8.5 O1 Drillrod DO IMP (this was a fight)
Grippers
CoC #1 X 10 ea
CoC #1.5 X 10 ea
CoC #2 X 1 lh  CoC #2 X 1 TNS rh
CoC #2.5 X 10 singles lh, 1 single rh
BBGM X 1 rh *elbow barked*
CoC #1.5 X 10 rh
Choked #3 X 7 singles rh
Monster Mini Band
30 X reverse curls/tricep pressdowns

Can't Get Out of My Own Way

9/15/11
Concept2 X 1000m
Stretching and mobility
Heavy Tractor Tire flips X 5 singles (flip, partner flips, flip, etc...)
Sprints (Where my day went to shit)
Planned 10 X 50 yards
Result 3 X 50 yards 1 X 40 yards before my left hammy gave me the finger.

On the way out to the field my buddy and I were saying we wish there was a nice hill around to do sprints on.  I by no means run fast enough for a catastrophic pull so it's probably just a strain.  I can walk without a limp and am able to do body weight squats.  No lunging or leaning over it though.  I'm going to foam roll and ice it tonight and see how it goes tomorrow. (I was supposed to be squatting)

Treadmill and Pre/Rehab

9/14/11
Treadmill 35:00
Monster Mini Band
Reverse curls X 35
Tricep pressdowns X 35
Facepulls X 12
Some other shoulder thing I don't have a name for X 12

Deads and Presses

9/13/11
DL 3/5/1 (5)
5 X 150, 190, 230, 245, 285, 320
MP 3/5/1 (5)
5 X 79, 85, 100, 110, 125, 145
Tractor tire flips
2 X 50 yards

This workout lasted about 35 minutes so we were hustling through our sets pretty good.  I was spent after the 2nd set of tire flips.  I don't have any idea how heavy the tire is but it's the only one we can flip for reps.  My tendonitis in my right elbow has flared up (helped a buddy move a heavy ass double dog house yesterday), left index finger is still jacked and I have a little bursitis in my left shoulder. Awesome!

I topped the scale at 239.6 lbs this morning.  I have about 30 lbs of garbage to lose.

Congrats to Russ Farver for his HOSS 3 Certification!

Russ crushed it with style!

Cardio

9/12/11
I was supposed to DL this morning but it didn't happen.  I'll DL and MP tomorrow to make up for lost time.  I hit the treadmill for an hour tonight.

Treadmill 60:00 3 miles Incline between 6 & 8.  I actually sweated my ass off and according to the machine burned 575 calories. (I doubt that)

Bench

9/9/11
Scarecrows
Close Grip Bench
5 X 100, 125
3 X 150, 175, 200, 225
1 X 240, 250, 260, 270
DB Rows
20/20 X 55
17/20 X 60
Treadmill 30 minutes

This was my first bench session using a close grip.  It felt really good.  I've had a little bursitis in my left shoulder recently and had no flair up whatsoever after this session.  All in all I had a good first week with 5/3/1 for powerlifting.  I don't plan on doing shit tomorrow!

Squats

9/8/11
Concept2 warm up
Squats 3/5/1
3 X 115, 130, 140, 200, 230, 255 (too easy)
1 X 270, 295, 315, 350

It's been almost a month since I squatted.  The last time my lower back had a little spasm and then got really tight.  Because of those two factors I lowered my working max for today's workout.  I lowered it way too much, those working sets were easy.  I was happy with the singles though.  That was it, had to get to work.

Grippers

9/7/11
Sledge hammer rotations and Theraband work to warm up the arms.
Vulcan 2 (black dipped)
Lvl 3 X 2/2
Lvl 5 X  2/2
Lvl 7 X 2/2
Lvl 9 X 1/1
Choked #3, Overcrush RB210, Negative 5/8 GM X 1 ea X 2 sets rh
Choked RB240, OC #2, Negative GM X 1 ea X 2 sets lh
#1.5 X 10/10

My left index finger (bending) is still screwing with my set for right handed closes so I stopped at level 9 with the V2.

Military Press

9/6/11
A.M. workout
Scarecrows - to loosen up the shoulders
MP
5 X 70, 85,  3 X 100, 120, 135, 155
1 X 160, 165
4 X 10 X 100

P.M. workout
Treadmill 2 miles 35:30

2 days into 5/3/1 for powerlifting and I'm liking it so far.  Technically it should be 3/5/1.

Deadlift Day

9/5/11
Deadlifts
5 X 150, 190,  3 X 230, 265, 305, 340
1 X 360, 360
Pull-Ups
6, 5, 5 neutral grip w/band
2, 2 wide/neutral grip bodyweight
DB Rows
2 X 65# X 15 each side

3 X 340 was the only set that I used an alternating grip, all others were double overhand.  I suck at pull ups!

Recovery

9/4/11
Foam Roller
Stretching
Theraband work for forearm/elbow

Tomorrow I'm going to switch from Jim Wendler's traditional 5/3/1 to 5/3/1 for powerlifting.  There is nothing wrong with the regular version I just think my body has gotten used to it so I'm going to mix it up just a bit.

RichAZ from The GripBoard sent me a picture of a properly stocked emergency kit since hurricane season is upon us.  Tropical Storm Lee just rolled through and dumped a whole lot of rain.

9/3/11 Grip Work

Theraband (blue) 1 X 15 all movements for pre/rehab for elbow/forearm

Grippers - Singles Mash Monster Set

Vulcan 2 black dipped spring

1 X lvl 3, 5, 7 & 9 both hands

2 X lvl 11 rh

lvl 10 X miss, vn, vn lh

lvl 12 X miss rh

Overcrushes

3 X RB210 rh

3 X filed #2 lh

Titans Telegraph Key (TTK) - thumbs on top

10 X 10# each hand

5 X 15# slow negatives each hand

1 X 27.5# hold until failure both hands at once

Sledge Rotations

5 X 8# bh

My left index finger is still bothering me and prevented good sets for right hand closes.  I'm good for level 12 but just couldn't set it.

License Plate

Mississippi seems to have more  personalized plates than anywhere else I've been.  Some are clever, some are really dumb.

Highlights from the week.

9/2/11
20 minute walk (treadmill - tropical storm Lee will keep me inside thru the weekend)
Bending
Red Nail Double Overhand in Leathers
3 nails bent to 50, 90 and 110 degrees
5/16 X 8 HRS DO in Leathers X 1 super quick bend
Grade 2 1/4 X 6 DO in IromMind Pads

The reds will be used as Isometric bars with IMP.
The G2 was an IMP maintenance bend.

9/1/11
15 minute walk warm-up
Scarecrows
5/3/1 (5) Military Press
Worked up to 5 X 145

8/31/11
5/3/1 (5) Dead Lift
Worked up to 5 X 285 and 1 X 320
Reverse curls
Crap workout, didn't have a lot of time and just needed to get the reps in.  My right forearm pissed and moaned and shut down my last set.  It should have been 5 X 320.