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Old 11-21-2012, 10:36 PM   #1211
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Hard worker DW! Whats these "grenade" movements?
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Old 11-21-2012, 10:54 PM   #1212
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Hard worker DW! Whats these "grenade" movements?
Thanks, man. Mine are either this size or a little bigger:

Grenade Ball Pull Up
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Old 11-22-2012, 07:17 AM   #1213
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Nice squat man! Way to grind it out.
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Old 11-22-2012, 03:47 PM   #1214
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Nice squat man! Way to grind it out.
Thanks, Mike. Yeah, it certainly wasn't easy.




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Old 11-24-2012, 03:57 PM   #1215
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11.23.12


Rack Pull, Below Knee: 2 fails with 600 (straps)

^ That was shitty. I thought I could've pulled a PR weight from this height. Not today. The first attempt was nearly finished, but not completely. I'm also forced to use a narrow stance in the rack because I can only stand on one stack of plates, due to them being the 45s which don't have a smooth side.

- I originally wanted to pull from the floor, but my quads were still too sore from the squat session on Tuesday. Probably going to primarily be doing pulls against bands starting next week, for about one month, until I start Sheiko CMS again, Christmas Eve, to peak for RUM on Feb 24th.


Lying Leg Curl: 8,8,7 with 180


Dumbbell Pullover: 7,6,5 with 100


Ab Machine: 9,8 with 175


Dumbbell Side Bend: 12,11, each side, with 80
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Old 11-24-2012, 04:57 PM   #1216
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Smash those 600 next time. make them look easy.
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Old 11-24-2012, 09:37 PM   #1217
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Smash those 600 next time. make them look easy.
Yeah, eventually. It'll be deadlift against bands for the next few weeks, then Sheiko CMS again.




11.24.12


Bench Press: 12,12,10 with 185 (touch and go)

^ I failed the 11th rep of the 3rd set, near the top. I stopped at that point instead of doing one more set, like I planned, because I already reached failure.

- I should've done the dumbbell pullover today, not yesterday, because I was feeling some triceps soreness from that. I forgot it affects the triceps, not just the lats and pecs. My previous best with 185 was 12,12,11,10, about two weeks before I started Sheiko CMS. I'll probably beat that PR next week, even if it's only slightly better.


Klokov Press: 4 sets of 4 with 115

^ Hands touching sleeves of barbell, same width as before CMS.

- It will be doubles or triples with 125 when I do this again.


One-Arm Grenade Pushdown: 9,8, each arm, with 65


Two-Dumbbell Cross-Body Hammer Curl: 8,7,6, each arm, with 50s


Reverse Curl: 9,8 with 70




11.25.12


Captains of Crush Gripper:
3 sets of 1 full rep, each hand, with the #2
2 sets of 1 partial rep, each hand, with the #2.5
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Last edited by DieselWeasel; 11-26-2012 at 02:00 AM.
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Old 11-27-2012, 06:51 PM   #1218
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11.26.12


Breathing Squat: 1 set of 20 with 275 (no belt)

^ Never did a full 20 reps with anything close to 275, especially without a belt.

- Brutally good set. Quads, glutes, and heart/lungs were screaming.


Good Morning, Arched Back: 3 sets of 5 with 225

^ Really trying to focus on using my hamstrings more than my erectors. Basically, making this more like an RDL with the bar on my back, as opposed to the GM with round back.


One-Arm Dumbbell Row: 15,14, each arm, with 145 (strap)


Standing Toe Raise: 2 sets of 15 with 275


Barbell Rollout, Kneeling: 1 set of 8 with 50

^ In the past, I only used an ab wheel for this movement, a few times while I was in Seattle.


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Old 11-27-2012, 10:32 PM   #1219
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Great freaking work,crush it time and again,own the meet!
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Old 11-28-2012, 06:36 PM   #1220
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That's the most I've ever tried a 20 repper with. Nice work man.
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