DW's Journal

[Mr.Silverback]

by partial squats, are you meaning bottom start squat? just curious ,your log is very impressive!

[LtL]

Loving your work DW

LtL

[BendtheBar]

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

Here you go:

Thor vs. Crom Challenge.

Might do a deadlift challenge soon.

[gaspers04]

Crazy work in here DW! Great stuff.

[DieselWeasel]

Originally Posted by BendtheBar

Here you go:

Thor vs. Crom Challenge.

Might do a deadlift challenge soon.

Thanks for the link. I'm looking forward to it.

Originally Posted by gaspers04

Crazy work in here DW! Great stuff.

Thanks, big man.


Hey, everyone. I apologize for not posting in here sooner, but at least I recorded plenty of video for all the Weasel fans out there.



10.12.11

Pause Bench Press: 2,2,1,1,1 with 250

^ I failed the 3rd double, then did two more singles.

Incline Dumbbell Press: 6,6,4 with 90s

Chin-Up: 4 sets of 4 with BW+95

Seated French Press w/ Pullover: 6,5,4 with short chrome EZ-bar+70 (both sides added together)

^ This was how I was doing it, with a pullover, since starting it, a couple of months ago. I forgot to specify that in this log.

- It could've been 3 sets of 6. Not sure if it was 6,5,4 or 6,6,6. I'll go with the lesser of the two.





10.13.11
Kettlebells

One-Hand Kettlebell Flip Clean Into Modified Waiter's Press: a couple of singles with 44, then one set of 3+3 (left and right, alternating hand to hand) w/ the 44

^ This was a new movement.

One-Hand Clean & Strict Press: 1,2,3,4,5, then 1,2 with 70

^ This was one full ladder of 5 (sets of 1,2,3,4,5), then partially (1,2) up the 2nd ladder. Before this, my best was all the way up the first ladder, and stopping after the set of 5 with each hand.

- long cycle (clean every rep)





10.14.11
Anello Deadlift
Week 6

Deadlift: 5 sets of 1 with 465

^ There was one minute between sets.

Shrug: 3 sets of 5 with 675

Seated Cable Row: 3 sets of 7 with 300

Reverse Hyperextension: 12,11,10 with 220

^ I can't remember if it was 12,12,12 or 12,11,10, but I'm almost sure it was the latter.


10.15.11
Kettlebells

One-Hand Swing: 1 set of 10 with each hand w/ the 88*

^ This was not hand-to-hand.

Get-Up: 1 with each hand, using the 88* (PR)

^ I failed an attempt with each hand in the beginning, then was successful once with both the left, then right.

* new kettlebell







10.16.11
Grip

Grippers: I did a bunch of partial singles with the HG300, along with holding the negatives for the last few.



10.17.11

Squat: 1 set of 7 with 375 (PR)

- I racked the bar after 7 because it felt brutal. My goal was 7 or 8, and I achieved that w/ 7, but 8 would've been more satisfying.

Partial Squat: 4 sets of 4 with 415

Glute-Ham Raise: 3 sets of 13 with BW

Standing Angled Calf Raise: 15,14,13 with 280





10.18.11
Grip

IronMind Hub Pinch Lift: a bunch of failed attempts with the hub handle, loading pin, and 27.5lbs

^ That was 2.5lbs more than my current PR of various singles (each hand) with 25lbs, which I did the previous time I used the hub, a couple of weeks ago.

Plate Pinch w/ thumb & last two fingers: worse than the hub performance, not budging two 10s

^ This PR was three 10s for one single with each hand, also in my most recent session with this particular pinch variation.

- I suppose working my grip with one of my toughest grippers two days prior to this session and then trying this today was a bad idea. Probably not enough recovery days for my forearms/hands/fingers. That, and/or the fact that I've been getting less sleep than usual the past 3-4 days due to a temporary schedule with my job.



10.19.11

Close-Grip Bench Press: 6,5,5 with 225

Incline Barbell Bench Press: 4 sets of 2 with 205

Chin-Up: 2 sets of 5 with BW+95

Dip: 3,2,1 with BW+145





10.20.11
Kettlebells

Hand-To-Hand Swing: 1 set, doing a bunch of reps with each hand, using the 88lb 'bell (PR)

Clean & Strict Press: 2 singles with the right, 1 (almost 2) w/ the left, with 88 (PR for both hands)

^ I also failed one in between the 2 successful singles with the right, and 1 fail with the left, besides the 1 that I got and 1 that I almost got, failing near lockout.

- According to Pavel Tsatsouline, I am now a real man, cleaning & strict pressing a kettlebell that weighs over half my bodyweight with one arm.







10.21.11
Anello Deadlift Cycle
Week 7

Deadlift: 1 set of 1 with 535

(95% of 1RM, 563)

Rack Pull: 1 set of 1 with 585

(below knee)

^ This partial stuff was supposed to be 1 set of 2, but my middle back was bothering me after the kettlebells, from the day before this session. I should probably keep that in mind as the meet gets closer. Don't wanna run into trouble because I did too much stuff that's not as necessary as the squat, bench, and dead.

Face Pull: 3 sets of 10 with 150

Two Dumbbell Curl: 3 sets of 6 with 50s

^ both dumbbells simultaneously

Reverse EZ-Bar Curl: 3 sets of 6 with short, chrome EZ-bar+50

(extra weight added together)

^ last two exercises were done using super-sets










10.22.11
Grip

One-Hand Plate Pinch Lift: 6 sets of 1 with each hand, using a pair of 25s, and doing a hold at the end of the 6th set

^ I was having a little trouble at first, but got 'em going.

Twist-Yo-Wrist: 1 set in each direction with 30lbs (5lb PR)

[Abaddon]

Epic post for an epic thread.

[storm1507]

Amazing work. Now to find about 1/2 day to go back and watch all the vids on this page.

Thanks for those BTW.

[BendtheBar]

Squat: 1 set of 7 with 375 (PR)

Great job DW.

[emekajokammor]

Love the vids on your youtube channel bro

[DieselWeasel]

Thanks, everyone.



10.23.11
Grip

Grippers: 4 singles with each hand, using the CoC #2

^ The first three singles were full closes.



10.24.11

Squat: 4 sets of 4 with 385

Partial Squat: 3 sets of 3 with 425

Glute-Ham Raise: 3 sets of 4 with BW+44

Standing Angled Calf Raise: 3 sets of 15 with 280





10.26.11

Pause Bench Press: 5 sets of 1 with 255

Incline Dumbbell Bench Press: 3 sets of 6 with 90s

L-Seat Pull-Up: 8,8,8 or 8,7,6 with BW

^ I can't remember which of those two it was.

French Press w/ Pullover: 3 sets of 6 with EZ-bar+70 (both sides together)





10.28.11
Anello Deadlift Cycle
Week 8

Deadlift: 5 sets of 1 with 485

^ less than 60 seconds between sets

- I recorded these singles, but my computer or camera won't allow me to upload it to my PC.

Shrug: 3 sets of 15 with 495

One-Arm Dumbbell Row: 1 set of 12 (each arm) with 165

Deadlift: 52 reps in 10 minutes with 282 (half my 1RM)

^ MAB Team Challenge





10.31.11

Squat: 4 sets of 3 with 395

Partial Squat: 3 sets of 3 with 435

Glute-Ham Raise: 3 sets of 15 with BW

Standing Angled Calf Raise: 1 set of 15 with 300





11.02.11

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

^ This was down from 6,5,5 because my hands were at the start of the knurling, closer than the past bunch of times doing the CGBP.

Incline Barbell Bench Press: 3,1,1,1 with 205

^ The 3rd rep was a PR, but then I failed the 2nd rep of the 2nd set, and did a couple of singles after that.

Chin-Up: 3 sets of 3 with BW+100 (PR weight)

Dip:
1 set of 8 w/ BW + one chain (20lbs)
1 set of 8 w/ BW + two chains (40lbs)
1 set of 7 w/ BW + three chains (60lbs)

^ I failed the 8th rep of the final set.

- Putting chains around your neck is considerably more difficult compared to having extra weight between your legs.