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Old 08-31-2011, 02:30 AM   #821
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Originally Posted by BendtheBar View Post
You never cease to amaze me Max. I look forward to the day you hit a 4x deadlift because it's going to happen.
Thanks, Steve. That will be 660 @ 165. It's going to be the greatest day of my life.

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wow! good stuff bro. Congrats on your PR!
Thanks, man.

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Strong deadlifts man, congrats on the PB!
Thanks, dude.


08.28.11

One-Hand Kettlebell Swing: 44, 53, 62, 70

^ I didn't count reps with those weights.

One-Hand Kettlebell Clean & Strict Press: 44, 53, 62, 70x6

^ I did one set of 6 with each hand when I got to the 70lb kettlebell. Before that, I wasn't counting the reps.

- This was done with one clean, then the presses, not clean every rep.

One-Hand Kettlebell Bottom-Up Clean & Press: a bunch of failed attempts with the 44lb kettlebell, a few near misses, and one legitimate lift, but only with my right hand

^ This was the first time that I tried a B.U. clean & press. It was very humbling.

- Doing a B.U. C&P is much more difficult because almost all of the kettlebell weight is above the hand instead of hanging against the inside of forearm.

-- I also did sledgehammer rotations (not levering), choking up very high, before and after the kettlebell stuff. It's good for the wrist/elbow joint.






08.29.11

Two-Hand Snatch: 6 sets of 1 with 133

^ This was performed from the floor, not the hang.

Squat: 3 sets of 5 with 365

^ I was intending to do 5x5 w/ 365, but the 3rd set was brutal. My CNS was probably still drained after the 1RM deadlift, a couple of days prior to this session.

Zercher Good-Morning w/ Rectangular Bar: 7,6,5 with bar+180

Angled Standing Calf Raise: 15,14,13,12 with 220

Straight-Leg Sit-Up: 12,11,10,9 with BW+10



08.30.11

I did various types of pinch grip work with my block weights up to the 31lb blob: deadlift, clean & press, two finger (index/middle) lift, and hand-to-hand pass. I also did the block weight toss from hand to hand, but catching it in the palm, not with a pinch grip.

After that, I did hand extensor work with expand-your-hand bands and then my opposite hand without the bands. Lastly, some dexterity ball rotations.
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Old 08-31-2011, 04:01 AM   #822
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You're really digging the kettle bells lately huh DW? I like the vids.
Keep smashing brother.
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Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 08-31-2011, 08:15 AM   #823
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Nice pressing with the KBs. Strong reps.
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Old 08-31-2011, 03:22 PM   #824
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I didn't realize you owned kettlebells. Thinking about getting some myself.
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Old 09-01-2011, 01:33 AM   #825
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You're really digging the kettle bells lately huh DW? I like the vids.
Keep smashing brother.
Thanks, Ab. Yeah, I always liked them, but only started using them again recently, in that session from a few days ago.

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Nice pressing with the KBs. Strong reps.
Thanks, bro. I'm still working on that bottom-up press.

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Originally Posted by BendtheBar View Post
I didn't realize you owned kettlebells. Thinking about getting some myself.
Yeah, I highly recommend them if you can afford 'em. The only drawback is the price.


08.31.11

Two-Board Bench Press: 1 set of 2 with 275

^ The 2nd rep was a grinder, so I stopped there. It was still a PR because I never did any doubles with that weight.

Chin-Up: 3 sets of 5 with BW+90 (probably a 1-rep PR each set)

Dip: 6,4 with BW+135

^ I stopped after two sets because I was struggling too much during the 2nd set.

- The dips were slightly worse than the session before this one, when I did 6,5,4,2 with BW+135, but I was getting fatigued from the board press and chins because both were heavy, along with not resting much between sets/exercises because my friend gave me a ride to the gym and he had a quick workout.

-- That was in the morning/afternoon. I did some grip stuff at night:


Card Tearing: 25,25

^ This was increased from three tears with 20 each, last time.

- After that, I did seated 10lb sledgehammer levering with a crimp grip, choked up very high like the sledge wrist rotations.

-- I ended with some dexterity ball rotations.
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Old 09-01-2011, 04:12 AM   #826
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Nice work DW. Bell work looks fun.

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Old 09-01-2011, 07:29 AM   #827
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Nice work! Always wanted to try kettlebells but never have.
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Old 09-05-2011, 02:11 PM   #828
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Nice work DW. Bell work looks fun.

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Thanks. Yeah, it is!

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Nice work! Always wanted to try kettlebells but never have.
Thanks. You should try it if you have access to them.



09.01.11
Kettlebells


Snatch: 1 set of 9 w/ each hand with 70

^ I was banging my forearm with the kettlebell, especially with the lighter weights, before the 70. There's a video online that says the solution is to forcefully punch through the movement. Also, Pavel states in 'Enter The Kettlebell' that the banging occurs when the arc (path of the kettlebell after it's swung from behind your legs) is too big. I will keep both of those form issues in mind, next time.

Turkish Get-Up: 3 sets of 1 w/ each hand with 70

^ The TGU is a very fun and challenging exercise. If you don't have kettlebells, try it with a dumbbell.








09.02.11

Axle Deadlift: 1 set of 1 with 489, then 1 set of 1 with 500

^ I was testing myself here, seeing what I was capable of doing with the thick bar.

Shrug: 3 sets of 8 with 585

Reverse Hyperextension: 9,8,7 with 220

EZ-Bar Curl: 3 sets of 6 with 70 + longer EZ-bar

EZ-Bar Reverse Curl: 3 sets of 6 with 40 + shorter EZ-bar

^ These two (curl & reverse curl) were done as super-sets.

Twist-Yo-Wrist: 10 and then 15

^ all the way up and all the way down, along with both clockwise and counterclockwise for each weight

- It was my first time using this IronMind device.








09.04.11
Kettlebells


Swing:
Left Hand: 1 set of 15 with 70
Right Hand: 1 set of 15 w/ 70

Clean & Jerk:
Left Hand: 1 set of 11 with 70
Right Hand: 1 set of 12 w/ 70

^ one clean, then reps with the jerk

Bottom-Up Clean & Press:
Right Hand: 3 sets of 1 with 44
Left Hand: 1 near miss w/ 44

^ I used a new technique for the BUCP that I found on YouTube: grabbing the kettlebell toward one end of the horns, with my thumb along the handle. This allowed me to balance it better, while still remaining a legit BUCP.

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Old 09-05-2011, 02:27 PM   #829
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Nice axle dead's buddy. Bell work looks fun.

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Old 09-05-2011, 02:53 PM   #830
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nice work DW, axle deads looked effortless and fun. Bro your ripped...seriously nice work on the KB work as well
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