5-21
Some grippers
5-22 Legs
Standing Knee Raise x 20
1 Leg Seated Calf Raise, 3-3 x 25
Reverse Lunge x 17
3 rounds
Kickstand Squat x 15 x 4 sets
Spider Curls x 15
1 Leg Donkey Calf x 15
Incline Curls with Hammer Grip x 15
Standing Tib Raise x 15
everything got 3 sets
Hot today! I got sweaty-sweaty.
5-23 Push
Alternating Low Incline Press x 25
1 Arm Front Delt Raise x 25
Cross Body Tricep, D Handle x 25
3 rounds
Steep Incline 1 Arm Press x 15 x 4 sets
Side DB Raise x 12
1 Arm Fly x 15
1 Arm Neutral Pushdown x 15
4 rounds
Kiddo kept dumping kiddie-pool water on my foot or the seat of the bench when I wasn’t looking. Fun stuff.
5-26 Push
1 Leg Reverse Hyper x 25
1 Arm Chest Supported Shrug x 25
1 Leg Band Curl x 25
3 rounds
Wider Grip Stiff Leg Dead, pause at knee + band x 15
ss Medium width Pulldowns x 12
4 pairs
Deadbug x 15 (30?)
More Medium Pulldowns x 12
Side Plank x 10 breaths
4 rounds
I skipped an off day somewhere back there, then had to take an extra off day yesterday to make up for it. No shortcuts!
5-28 Legs
Knee Raise x 20
1 Leg seated Calf, 3-3 x 25
Reverse Lunge x 20
3 rounds
Kickstand Squat x 15 x 4 sets
Poliquin Curl x 12
1 Leg Donkey Calf x 12
Incline Curl, Hammer Grip x 12
Tib Raise x 12
3 sets of each
Some grippers mixed in there.
5-30 Push
Alternting Low Incline Press x 25
1 Arm Front Delt Raise x 25
Cross Body Tricep Extension, Fat Grip x 25
3 rounds
1 Steeper Arm Incline, pause on chest, 3 count down x 15
4 sets
Side Delt Raise x 12
1 Arm Fly x 12
Side Delt Raise x 12
1 Arm Pushdown, Fat Grip x 15
3 rounds
Good workout.
Kid Stuff
A couple times little beauty got all worked up and threw a tantrum. I followed the new Simo method of allowing things to blow over, instead of trying to command kiddo to stop or turning things into a big confrontation. It worked great! Last month little angel got so upset she was pulling wads of her own hair out. We’ve avoided that lately.
The woman was able to track down a bike for kiddo. First thing she said was “Thanks Mom.” What a cutie.
Kiddo watched some kiddie sign along cartoon and learned “Wheels on the Bus” and “Head Shoulders Knees and Toes.” Then she watched something that taught her how to play catch. I’ve tried a roll or toss stuff to her a bunch over the last 18 months, but she never “got it.” Thanks TV!
6-1 - My height, cool. Pull
1 Leg Reverse Hyper x 25
1 Arm Chest Supported Shrug x 25
1 Leg Band Ham Curl x 25
3 rounds
Stiff Leg Dead, wide grip, pause at knees + band x 15
ss Medium Width Pulldowns x 10
4 pairs
Deadbug x 15
More Pulldowns x 12
Side Plank x 12
4 rounds
Another good one.
6-3 COC Grippers
1.5 x 2 reps
1 x 5 reps x 3 sets
Pinch Style
Sport x 10 reps with 3 count eccentric
6-4 Deload Legs
Standing Knee Raise x 25
1 Leg Seated Calf, 3-3 x 25
Reverse Lunge x 25
4 rounds
Poliquin Curl x 12ish
1 Leg Donkey Calf x 15
Incline Hammer Curl x 12
1 Leg Tib Raise x 12
3 sets each
Many lunges!
Impressive.
So far I’ve only worked up to a level that’s between the Sport and Trainer.
I haven’t actually tested to see where I really am. Just working up with double progression with my adjustable one.
How are you programming or training these ? Reps or times holds or both ?
Thanks man. There’s still a long way to go.
Double progression should work great. Using the same tension for a couple, or even a few workouts before adding more resistance should give your finger joints and tendons a chance to build up. I spun my wheels for the last couple years trying to go too fast and ended up with swollen knuckles and no progress. And with that Supergripper you don’t have to make huge jumps, it should be awesome.
For this little block of training, straight up Reps.
1 set of 2 reps with a “hard” gripper.
Then 3 sets of 5 reps with a “less hard” gripper.
With the non-specific plan of adding a rep or 2 somewhere each week.
6-5 Push, Deload
Alternating DB Incline Press x 25
1 Arm Front Delt Raise x 25
Cross Body Tricep Extension x 25
4 rounds
Side DB Raise x 12
1 Arm Fly x 12
Side DB Raise x 12
1 Arm Pushdown x 12
3 rounds
Felt tough.
OK, Deload Week. The plan for this Cycle has been 4 blocks, each lasting 4 weeks. This is the end of the 2nd block, or 2nd month. Half way there.
It’s a Legs/Push/Pull split. During the first month I took the biceps out of leg day and some triceps out of push day and put them on their own Arms day. This made the big workouts slightly shorter and gave me 1 more day to rest before doing the Big workouts again.
For the 2nd month I eliminated arms day and put the arm stuff back into the big workouts. I was hoping this would allow me to cram the big workouts closer together.
It didn’t work so great. I still needed the extra day between workouts, and my arms were already used up. So I ended up just sitting around doing Nothing an extra day every week.
Long story to say Arms day will be Back!
To get excited about it I found some old Charles Poliquin stuff about arms. Poliquin was big into the idea that your body adapts to training pretty quick and you should change things up every 6 workouts. This arm program is 6 different phases with stuff like drop sets or pyramids and switching up grips, tempo and hand placement for variety.
3 sets of 12 curls and pushdowns are getting boring, this should be more exciting. Maybe I’ll learn something good.
I was catching up on notifications, and literally read these back to back. It seemed like fate.
Constantly seek new gains! And when they slow down use a new method for quick gains!
6-7 Pull, Deload
1 Leg Reverse Hyper x 25
1 Arm Chest Supported Shrug x 25
1 Leg Ham Curl x 25
4 rounds
Dead Bug x 15
Medium Pulldown x 15
Side Plank x 5
4 rounds
Glutes were pretty sore from all the lunges the other day, I had a solid pump from the reverse hypers.
6-9 COC Grippers
1.5 x 3 reps
1 x 6, 5, 6 reps
Pinch Style, 3 count open
Sport x 10
Trainer x 4
6-11 Push
DB Bench x 25
Overhead Tricep Extension x 25
Upright Row x 25
2 rounds, all 3-1-3 tempo
Seated DB Press x 15 x 4 sets
DB Rear Delt, knuckles up x 20
Incline Fly x 15, followed by 30 sec pec doorway stretch
DB Rear Delt, thumb up x 20
V Grip Tricep Pushdown x 15, followed by 30 tricep stretch
3 rounds
Some new things this week. Multiple slow tempo moves in row in the beginning and stretches after sets at the end. Pecs feel pretty tired and swollen already. I hope my traps and quads get hit like this.
6-12 Pull
KB Swing x 25
Behind Back Shrug x 25
Laying Leg Curl x 25
2 rounds
45 Degree Back Raise x 10 then 30 second stretch
ss Chest Supported DB Row x 15 then 30 second stretch
4 pairs
Kneeling Pulldown Abs x 20
Straight Arm Pulldown, 3-3 tempo x 15 then 30 sec stretch
3 pairs
Good one. Behind the back shrugs Smashed my low/mid traps. I guess I was always doing them too heavy in the past because I always thought they sucked. Post set stretching was cool, the sets after the stretch get better.
New back raise machine is Great. I totally feel like I got my money’s worth. Only it’s been so long since I did them I suck. Today’s workout was supposed to be BW x 25 for a couple sets then working up on the hyper dead for 4 sets of 15. Fuck! That seems like forever away.
In the mean time, I’m eyeing some new equipment.
6-14 Shoulders
Band 1 Arm Pullover x 12
x 3 sets
Shoulder Shocker
A. DB Front Delt Raise x 10
B. DB Side Raise x 10
C. DB Cuban Press x 10
D. DB Rear Delt Face Pull x 10
3 rounds, 2 min rest
Protect Ya Neck Circuit
1 round
I did some DB overhead presses with 30s the other day and woke up in the night with tingly fingers and a tight neck. I’m not gonna mess around and wait for problems, OHP is “out” on Push days. Shoulders will get there own little day. That’s how it was set up in the Over 40 program that worked well for me before. It’s already proven, no reason to douche around.
I found 4 slightly different versions of coach Joe DeFranco’s “shoulder shocker” circuit and I’ll try those for awhile. That makes for a short workout, and a great place to tack on some neck pre-hab and shoulder stability BS.
6-15 Arms
Slight Incline DB Bench, Reverse Grip x 25
x 4 sets
Tricep Extension x 8
Close Grip Bench Press x 8
Tricep Extension x 8
3 count eccentric, 3 Double Tri Sets, 2 min rest
Reverse Grip Curl x 8
Zottman Curl x 8
Reverse Grip Curl x 8
4 count eccentrics, 3 Double Tri Sets, 2 min rest
COC Grippers
1.5 x 4 reps
1 x 6, 6, 6 reps
First Poliquin arm day. The special sauce this month is Double (like French style dub-lay) Trisets. 2 exercises, and you do the important one first and last. So Skullcrusher, close grip bench, skullcrusher, all in a row. C. Poliquin said he got the idea from Coach P. Roy, a mentor of C. Thibaudeau. Small world.
Shit works pretty well. I was for sure feeling it by the end of each tri-set, and keeping the slow eccentric made it “easy” to get to hard reps.