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Old 06-29-2013, 04:49 AM   #31
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Quote:
Originally Posted by dzarello View Post
Congrats on the DL PR!!! 550 is freaking awesome.
Thanks man. My current programming seems to be working really well for me. My training partner thinks I can hit 600 in 6 weeks. He thinks the strength is already there, it is just a matter of CNS conditioning. We shall see. I appreciate the encouragement.
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Old 06-29-2013, 05:23 AM   #32
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Default Training 6/28

Delts/Traps/Bis/Grip

Most of the delt work I do on this day is meant to keep the shoulders healthy, and not really meant to make "gains".

About 10 min shoulder warm-up and prehab work (mini short band).

Delts/Traps
Side lateral - 25sx3x12
Upright row - 25sx3x12
Bierly row - 25sx3x12 (These lit my traps up real good like.)

Bis
EZ-bar curl - 110x5x8 w/fat gripz, 70x20 no fat gripz
Hammer curl - 35sx5x8 w/fat gripz, 25sx20 no fat gripz

Captains of Crush grippers - done from a parallel set:
Trainer (100lbs) - 15 reps each hand
No. 1 (140lbs) - 2x7 each hand
No. 1.5 (167.5lbs) - 2x4 each hand
No. 2 (195lbs) - 2x1 right hand PR, (First time I have ever closed this gripper, can't close it with the left hand yet.)

Pinch grip:
60lbs x 5,5,7,4 second holds left hand
60lbs x 5,5,5,3 second holds right hand

Double hand pinch two 45lb plates together (smooth side out) and deadlift to hip height. First time I ever did this. I did one rep. It was hard.

Sledgehammer levers - here's a video to demonstrate:


All I have right now is an old blacksmith sledge that I estimate is 6lbs and is 17in long. Did 3x15 of these.
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Old 06-29-2013, 02:45 PM   #33
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Monster deadlift PR. Well done!
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Old 07-03-2013, 05:09 PM   #34
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Missed a couple workouts because we had this little one over the weekend. Our first child. Jane Annika Frazier. 7lbs 14oz, 20.5in long and strong like bull!
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Meet PRs:
Raw w/wraps
730/500/670 - 1900 @ 275
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Old 07-03-2013, 05:38 PM   #35
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Default Training 7/3

Had an off session today. Probably due to my newborn, having my schedule thrown off and having my knees wrapped for the first time. It shouldn't take me too long to get back in the groove though. I don't feel bad because I still hit a box squat PR, so after having a child and being "off" of proper diet and rest for a few days I can't complain.

Squat:

Barx2
135x2
185x2
225x2 (added belt)
275x2
315x2
365x1
405x1
455x1 (added knee wraps)
This was my first time having my knees wrapped and I have to say it felt awful. I got way forward on this squat. I felt like I couldn't sit back. It was real ugly, but the weight went up super easy it felt like. My training partner claims that it was a light wrap, but it felt really tight to me! I guess these guys will take some getting used to.

Added a box on the next rep to try and get me to sit back. It still felt horrible, but I did get 500x1 to a box which was a PR. I tried to take this weight to the box a second time, but I just felt so awkward with the knee wraps on that I racked the weight and called it there.

Speed deads:
135x1
225x1
315x1x8

No assistance today, just felt off so I went home. Think I will be back in the groove next week! I feel like once I get the wraps down (more mental than physical I think) that I will be able to squat 600w/wraps come meet time in Nov. That is my goal at least.
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Old 07-05-2013, 02:54 AM   #36
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Default Training 7/4

Heavy bench day:

Shoulder/rotator warm-up with 3lb plates and mini short band.

Bench:
135x10
225x5
275x5
315x4 all paused


365x2 touch n go


365x2 1 TNG, 1 paused


365x2 1 TNG, 1 paused


225x25 PR


Floor Press - All paused reps
230x10


255x8


275x6 +1 Hard Fail (Got greedy at the end!)


Band horizontal row (strong band) - 1x50, 1x20
Band face pull (strong band) - 1x30

Felt great today. Sleep is starting to get back on track, although not the 9+ hours a night I was getting before the baby, but I am getting back to a normal schedule. Diet is still not quite where I need it to be, but will be dialed back in within the next couple days.
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Old 07-05-2013, 04:03 AM   #37
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Congrats on the new baby!!!

And solid training, in for this log!
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Old 07-05-2013, 06:31 PM   #38
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Solid bench work. Well done.
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Old 07-07-2013, 03:13 AM   #39
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Default Training 7/6

Speed Squats/posterior assistance:

Hip warm up

Speed Squat:
Barx5
135x3
225x3 (+belt)
275x3
315x3
390x2x4 (+wraps)




Added the wraps just to try and get used to them.

Arched Back Good Morning:
225x5x3


Barbell Row:
315x6x4


Speed Sumo DL:
315x1x10




All barbell FTW!
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Old 07-07-2013, 12:47 PM   #40
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Congrats on the new born! Now you really have your hands full!

Awesome last couple of sessions. Very strong Floor presses. Always leave one in the tank. ;-)
Rowing is amazing as well as the Speed Sumos. I dont doubt your training partner. I bet you do hit 600 in 6 weeks at the rate your going.

Great job and congrats again on the little one.
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