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Old 09-26-2011, 09:00 PM   #841
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Thanks, guys.



09.19.11

Squat: 1 set of 9 with 365 (1-rep PR)

Glute-Ham Raise: 5,6,7 with BW+22

Dumbbell Goblet Squat: 8,7,6 with 125

Standing Angled Calf Raise: 1 set of 20 with 240






09.21.11

Close Grip Bench Press: 5,4,3,2 with 225

Incline Barbell Bench Press: 4 sets of 1 with 205

Chin-Up: 3 sets of 3 with BW+95

Seated French Press: 2 sets of 8 with shorter EZ-bar+60 (weight of both sides together)

Dip: 70 with BW in 5 minutes

^ MAB Team Challenge #2






09.22.11
Anello Deadlift Cycle
Week 3


Deadlift: 1 set of 1 with 495

Rack Pull: 445x5, 495x3, 545x2

T-Bar Row: 7,6,5 with bar+250 (one end of the bar)

^ I slightly strained my lower back during the the first set with 250, but I was still able to finish the session. I feel better now, a few days later. That which does not kill us....

Dumbbell Hammer Curl: 6,5,4 with 50s

^ both arms simultaneous

Reverse Curl: 6,5,4 with shorter EZ-bar+60 (weight of both sides together)

^ super-sets with last two exercises

- I should've used less than three 10s per side for the reverse curl because my form wasn't as strict as the previous few weeks. It was too much of a jump from the previous week because I forgot to check the weight from that session.



09.23.11
Grip


Plate Pinch Lift: 5 sets of 1 with each hand w/ two 25s, alternating hands

Around-The-World Plate Pinch: two 25s, two times

^ new

Twist-Yo-Wrist: 25

^ all the way up, one way, then partially up the second way

- I did it both ways about a week before this, but the pinch work seemed to fatigue my hands/forearms before the TYW.



09.24.11
Grip


Card Tearing: 32 cards - FAIL

^ This could be due to the grip training from one day prior, or maybe I just wasn't capable of it, regardless.



09.25.11
Kettlebells


Snatch:
50 total reps (25 each hand) with 53lbs in 4 minutes and 31 seconds

^ This was my first time trying the 5-minute snatch test. I had half a minute to spare, but was exhausted at that point anyway. My goal for this time challenge is 100 total reps or 50 with each hand.

- This is how it went: 20L, 15R, 5R, 5L, 5R

Windmill: 61 overhead + 70 in other hand, same combo with left and then right

^ This was the first time that I did a windmill in this manner. When I first tried it in Seattle, last year, I only had one kettlebell overhead and nothing in my other hand. The range of motion is a little less because I'm grabbing the handle of the other kettlebell (before lifting it) as opposed to touching the floor with my palm, but I like this variation too.
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Old 09-26-2011, 09:06 PM   #842
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It looks like you've reduced your volume a little bit, but increased training frequency - correct?

Powerful squatting there Max. I'm slowly catching up to you
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Old 09-27-2011, 03:08 AM   #843
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Some strong lifting here. Nice work.

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Old 09-27-2011, 04:30 AM   #844
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Awesome lifting Max, as always brother

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Old 10-03-2011, 02:17 AM   #845
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That sounds about right, Ab.

Thanks, LtL and Carl.



09.27.11

Squat: 5 sets of 3 with 375

Partial Squat: 3 sets of 3 with 405

Glute-Ham Raise: 3 sets of 7 with BW+22

Dumbbell Goblet Squat: 3 sets of 8 with 125

Standing Angled Calf Raise: 3 sets of 15 with 260



09.28.11

Pause Bench Press: 5 sets of 2 with 245

^ current competition grip (middle fingers on rings)

- I failed a 3rd rep shortly before lock-out, the first two sets, then proceeded to stop with 2 reps for the last three sets.

Incline Dumbbell Press: 8,7,6 with 85s

Dip: 1 set of 3 with BW+145 (10lb PR)

Seated French Press: 5,4,3 with shorter EZ-bar+70 (weight of both sides together)

L-Seat Pull-Up: 3 sets of 5 with BW

^ new pull-up variation

Jacob's Ladder: 3 minutes and 15 seconds (15 second PR)

- Tonight, one of my gym buddies brought his 22lb macebell, which was new for me. At the end of the session, I swung that around my head for a few minutes, alternating with me, him, and another friend. Most of it was choked up on the very long (52" or 54") handle, with a few ugly swings/rotations from the bottom of the handle.



09.29.11
Grip


IronMind Hub Lift: a bunch of singles with each hand, using I.M. loading pin + hub attachment and 25lbs

^ It's been years since I did hub work, which is a variation of pinch grip. Felt good to do it again.

Plate Curl: 1 set (each hand) of 8 with 25


09.30.11
Anello Deadlift Cycle
Week 4


Deadlift: 5 sets of 1 with 445

^ 60 seconds between singles

Shrug: 4 sets of 5 with 655

Reverse Hyperextension: 10,9,8 with 220

Seated Cable Row: 10,9,8 with 285

Dumbbell Hammer Curl: 3 sets of 6 with 50s

^ both arms simultaneous

Reverse Curl: 3 sets of 6 with shorter EZ-bar+50 (weight of both sides together)

^ super-sets with last two exercises



10.01.11
Kettlebells


Two-Hand Flip Clean: 1 set of 5 with 61 (after 44 and 53)

^ new movement

- This is performed by swinging the kettlebell with two hands on the handle, flipping and catching it upside down by grasping the ball, not the handle which is facing down, then dropping it and grabbing the handle to go into the next rep.

Bottom-Up Clean & Press:
3 singles with 44 w/ left
3 singles with 53 w/ right

^ PR kettlebell for each respective hand

- alternating hands





10.02.11
Grip


IronMind Twist-Yo-Wrist: 25

^ two sets of both directions, 4 roll-ups total (PR)

- Sick burn in my fingers, hands, and forearms. Before I started the session, I was intending to maybe use my grippers after the TYW, but it felt like my lower arms were too fatigued.

-- I finished with some 10lb sledgehammer rotations with each hand, a few hours later.
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Old 10-03-2011, 03:32 AM   #846
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Solid training in here. Lots of weird stuff as always

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Old 10-03-2011, 02:28 PM   #847
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Hey Hercules what's new? How's the training going overall?
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Old 10-03-2011, 02:33 PM   #848
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This guy is a monster all bottled up in a little package! Nice work DW as usual brother.
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Old 10-11-2011, 05:50 PM   #849
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What's going on in here? You still going to do the team challenges?
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Old 10-11-2011, 11:46 PM   #850
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Quote:
Originally Posted by LtL View Post
Solid training in here. Lots of weird stuff as always

LtL
Thanks, man. Weird but good?

Quote:
Originally Posted by BendtheBar View Post
Hey Hercules what's new? How's the training going overall?
Thanks for asking, Steve. It's going well and I'm getting consistent PRs. However, I had a very minor muscle strain in my lower back which healed very quickly, 2-3 weeks ago. Along with that, I'm still dealing with pain/discomfort in my left shoulder that started 1-2 weeks ago. It feels better today compared to the past few days, but its status is still tentative. This shouldn't impede my progress toward competing again on December 10th because that's still two months away, but I'll post in here if my plans change due to any injuries, like the shoulder or anything else.

Yes, I want to continue to do the team challenges, but I haven't seen any new posts in the T.C. threads.

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This guy is a monster all bottled up in a little package! Nice work DW as usual brother.
Thanks, br0. You're a monster in a huge package. LOL



10.03.11

Squat: 4 sets of 4 with 375

Partial Squat: 3 sets of 4 with 405

Glute-Ham Raise: 3 sets of 8 with BW+22

Dumbbell Goblet Squat: 1 set of 10 with 125

Standing Angled Calf Raise: 1 set of 20 with 260



10.04.11
Grip


Grippers: a few triples with each hand, using the HG250



10.05.11

Close-Grip Bench Press: 3 sets of 5 with 225

Incline Barbell Bench Press: 3 sets of 2 with 205

Seated French Press: 3 sets of 5 with shorter EZ-bar+70 (weight of both sides together)

L-Seat Pull-Up: 4 sets of 6 with BW



10.06.11
Kettlebells


Flip & Catch: 3 F&C before the drop, then 4 F&C before the drop, both sets were with the 70lb KB

^ This was a PR. I haven't done the F&C for a few years. When I was doing it, my previous PR was a few with my 61.

- Like years ago, I flipped with one hand, then caught with the other, alternating hands, i.e. right to left, then left to right, etc. I still haven't tried the F&C with the same hand.

Two-Hand Bottom-Up Crush Curl: 1 set of 8 with 70

^ The CC was new for me, regardless of how the 'bell was held.





10.07.11
Anello Deadlift Cycle
Week 5


Deadlift: 1 set of 1 with 515

Rack Pull: 1 set of 5 with 465

Zercher Good Morning: 3 sets of 5 with 275

^ This was the first time that I used a regular bar for the Z-GM. Previously, it was with a rectangular-shaped bar.

Seated Cable Row: 3 sets of 6 with 300

Jacob's Ladder: 5 minutes and 30 seconds (2 minutes and 15 second PR)

^ This was a huge PR for time, but it was probably due to me going slower up the rungs compared to the other sessions that I did the J.L.

- The distance was 293 feet. I don't know how that compared to previous sessions, so I'll start tracking the distance too, not just the time.



10.08.11
Grip


Titan's Telegraph Key: multiple sets with reps that weren't counted, using 40lbs pronated and 35 supinated, except for the last supinated set, when I used 40 for just a couple of reps

Plate Curl: a bunch of cheat singles with each hand, using the 35



10.10.11

Squat: 3 sets of 5 with 375

^ The final rep of the first set was tougher than expected, but I still got it, and then all of the reps for the last two sets.

Partial Squat: 2 sets of 5 with 405

Glute-Ham Raise: 3 sets of 7 with BW+33

Dumbbell Goblet Squat: 1 set of 8 with 135

Standing Angled Calf Raise: 3 sets of 12 with 280





10.11.11
Grip


Block-Weight Clean & Press: 6 sets of 1 with each hand (12 total), using the 31lb York blob

Block-Weight Pass Around The Back & Front: two attempts with the 31, second one had more hand-to-hand transfers than the first



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