Clockin' A Grip

Training Training Logs
461

7-3

Stretch pec/trap/hip flexor
Clamshell
Stretch again
Back Raise
Stretch again
Band Thru Belt Walk
Stir the Pot
Band Thru Belt Walk with 25 plate “suitcase” style, then hugged to chest
Stir the Pot
Band Thru Belt Walk, 35 plate

Pin 1 Sumo Rack Deadlift(briefs)
Work up
410 x1
430 x1
450 x1 (+5 pounds)

Sled Power Walk (step, land on heel, pull forward)
3 plates x 4 lengths
4 plates x 2 lengths
5 plates x 2 lengths

Standing Hamstring Curl/Abs on Ball with Band Around Knees
3 x15 each

Right on track.

1 Like
462

7-4

Back Stuff

Some dumbbell benches and cable Tri’s.

Bench Press
Work up (Shoulder/back tight, forearms vertical, felt great! Really pleased, but bad jumps/too many lifts!)
245 x1 (rushed, chest sank, left shoulder came untucked)
255 x1 (perfect rep, worth 2 months of bullshit)
265 x1 (not great, but +5)

Cable Pulldowns x15-20
1 Arm Tricep Pushdowns x15-20
Chest Supported Row x15-20
Dumbbell Tate Press x20
3 rounds

Fat Grip Dumbbell Curls/ 35 plate hub grips
2 times

Glacial Progress on the Bench Press. In 10,000 years I’ll hit 300.

Dumbbell benching felt great, non max barbell benching felt great. Still room to improve, so I guess I’ll keep doing what I’m doing. Bamboo Bar in place of barbell benching. Pulldowns aren’t causing me any trouble anymore, so I’ll keep those up. Maybe switch handles, working in neutral and almost overhand, or 45 degrees away from pronated grip.

Also, work in some more dumbbell benching. I’ve been warming up with little pink 20’s x15-20 for a set or two to “evaluate” how my shoulders feel before benching. If I’m totally gonna buy in to Matt Wenning-style, I should probably start doing 15’s for 4 sets of 25 and go from there.

1 Like
463

I may have missed it, but do ring pull-ups bug you? You can position them to where they need to go really well & the elbow tracking is unrivaled compared to a standard bar.

Nice job on bench!

464

I need to give those a try. I don’t get around rings too much, but I could easily snap a couple cable handles to a chain and drape it over the power rack or something.

It’s the rotating action of the rings, not the circular handle shape we want, right?

What if I looped some short, fat bands around my wrists and “hung” that way?

465

Yeah man I don’t think the actual shape of the handles does too terribly much, the rings don’t really rotate on me. But the freedom of movement you get from two unobstructed handles is awesome. I bet that set-up could work, though Ideally I think you’d want to have the chains/ropes/etc fixed to something higher, so you’re not pulling against a fixed point you know. I’ve thrown a shipping rope over a tree branch before & it worked out ok.

466

I’ve found straight handles on a swivel are great. There’s a an EFS rack at the gym that has those I use for preference. That’s an option if you can figure out a way to rig something similar up.

467

7-6

Get ready. Stretch hip flexors, fire up hips/glutes

Sumo Pin 2 Rack Deadlift
325 x2, 12 sets

SSB High Box Squat
245 x2, 12 sets

Clamshell x15
Single Leg Kneeling Curl x15
Stir The Pot abs on Ball x enough
Band Thru Belt Walk with Suitcase Plate Hold x50 steps
3 circuits

Really humid today. I had to do easy assistance stuff. Back feels great!

I’ll probably mess with some chin ups tomorrow.

1 Like
468

7-7

Ball-hugging back move. Kneeling ball back move. Scape the Rack Press with PVC pipe and mini-barbell. Some light dumbbell benching and Tricep junk. Some chins.

Bamboo Bar Bench Press
25kbell +35kbell per side x3, 9 sets, different grips. Some chins between some sets.

Kneeling Ball Back holds?
Chinese Row (115) x15
Scrape Rack Press(small barbell) x15
3 times

Pulldowns, MAG Grip, halfway between neutral/overhand x15
Cable Tricep Pushdown x25
3 times

I sucked at chinups, but I could feel myself twisting at the top. My right arm would “tuck” and I would pull to that side, forearm/elbow would twist. Scrape the Rack Press and this kneeling ball thing feel like the “opposite” Almost like a pull-over, kinda. This allowed me to really “feel” the Pulldowns.

Maybe I’ll drag an adjustable bench to the Rack and try scraping flat bench or scraping incline bench action.

1 Like
469

7-8

Clamshell/Leg Curls with ankle weights. Drag kettlebell around like mini-sled. Mow lawn with awesome, upright Glute driven strides.

7-9

Kneeling ball serratus move/ mini band Tricep pushdowns

7-10

Stretch hip flexor/do clamshell and leg curls/stir the pot. Ball serratus.

Giant Cambered Bar High Box Squat With Power Panties
Work up
320 x1
335 x1
350 x1 (+5 pounds)

So upright and powerful I kinda lingered on the box to make sure I wasn’t cheating.

Band Thru Belt Walk, with kettlebell for abs/obliques x50
Kneeling Hamstring Curl x12
Stir The Pot x hard
Reverse Hyper (180) x25
4 sets each

Holy Shit, all those leg curls are like practice bending my knees. I was “squatting” by bending my legs instead of sliding my knees forward and leaning over like a douche bag. Also, kneeling serratus ball rolling was practice to keep chest up. I’m sure the briefs didn’t hurt. Anyway, who cares? Last month this 345 on the Cambered Bar smashed me. It took me 3 weeks to recover. This weekend I had fucking anxiety about getting under there again. To blast up even 5 more pounds feels really good.

7-11

Stretch pecs/serratus ball/band Pushdowns/scrape rack press

Pulldowns with 45 Degree overt and grip/ incline kettlebell press, kbs hanging off short mini bands.

Slight Decline Bench Press Rack Action
Work up
265 x1
280 x1
295 x1 (+5 pounds)

Chest Supported Row (70) x15
Single Arm Cable Tricep Pushdowns x25
More Pulldowns(140) x12
Tricep Extensions with Swiss Bar x20
3 circuits

Leg Raises off Bench x many
Mid Back on Reverse Pec Dec x till failure
2 times

Wrist Roller (60) x 4 rolls
Plates Tosses, up to 55 x26

Hanging Kettlebell Incline Bench is pretty cool for a stupid lift. The weight hangs way below the hands, so if forearms are not vertical there is like, leverage against you. So it kept wrists straight and chest up, which I have been struggling with.

All the Tricep Pushdowns (practice bending arms) and rows/Pulldowns (practice pulling bar to chest) are working. I’m bending the arms, pulling the bar to my chest with my mid-back, not dropping my shoulders and caving my chest to let that shit free-fall on me.

Solid 4 days!

1 Like
470

7-13

Get ready.

Box Squat, Zercher Style
95 x3, 8 sets

Deadlift Bottom Iso/Pin 1 Rack Deadlift
x3 paired with 185 x3, repeated 5 times

Hanging Knee to Chest Raise x 12
Laying Leg Curls x12
Dimmel Deadlift with Sumo Stance x25
45 Degree Back Raise w/ “barbell” on Shoulders
3 times through

Zercher Box Squat were cool. I was able to sit way way back and get my shins vertical, then “leg curl” off the box with my chest high. Easier to do a better box squat. Right side was like WTF?

For Deadlift Isos, I bottomed out the Smith Machine and put some plates on. I was able to really pull myself into the bar, brace hard and work on the set up. I’ll definetly do these again. After the Iso holds, I did 3 rack deadlifts with 185. For contrast or something. I don’t know if I mess with that part again.

2 Likes
471

So what’s the deal brah, you a powerlifter? Goals etc? Whatcha doing, whereya going?

472

Goals, oh man!

I’m not really concerned with competing in PL, but I want to be able to do the lifts. If I can squat and deadlift in the gym, I should be able to kneel down and bend over in real life, outside the gym.

Working towards squat/bench/dead give me a “frame work” or “goals” to work towards. Doing what didn’t hurt, or doing all kinds of lunges and single leg RDLs gave me something to do in the gym, but didn’t fix me.

Conjugate has been useful. I can do lots of stuff that builds the big lifts, then test to see if it’s working. The whole point is to try and develop what sucks, evaluate, and do it again. Controlling the volume on the big stuff is keeping me from grinding myself away any worse. The power lifts help me measure progress.

More concrete;
Bench pain free, with solid technique. I feel like 275 will go up easy once I get my upper back/ left shoulder “tight” again. I should be able to do chin ups too. At that point, my bench press will be good technique wise, but pretty much Untrained. From there, it seems natural to shoot for 300.

Deadlift, kinda the same. Fix the bottom, make it match the top. I weigh like 220, so if I can just go through the ROM without issues a mid 400 dl should be no problem. After that, 500 is right around the corner.

3 Likes
473

7-14

Mid Back junk on stability ball/Tricep rope Pushdowns

45 Degree Cable pulldown-row combo move/dumbbell bench press(15’s with Fat Gripz!)

Bamboo Bar Decline Bench
Two 25 plates per side x5 reps x 5 sets

Holy Shit! Bar was all over the place! Trying to hold it at the top or bottom just made it worse. First Set, one rep touched below my ribs, another one jumped back into the hooks, like a rerack. With no feet, the only way to get stable was to squeeze and bend the bar with mid-back. According to Thibs, decline takes the shoulders out of benching. Maybe this will be a productive exercise.

Chinese Row (115) x15 -used Cambered Bar for slightly larger ROM
V-Bar Tricep Pushdowns x20 -kneeling under pulley for longer ROM
Close Grip Pulldowns x15
Dumbbell Tate Press x20
3 circuits

Pulldowns
Reverse Pec Dec
Chinese Rows
2 circuits

1 Like
474

7-15

Clamshell x15, ankle weight leg curls x65. Three times

7-16

Nothing. Whoops

7-17

Get ready

Pin 1 Conventional Deadlift + 2 chains
Work up
365 x1
385 x1
405 x1 (+5 pounds)

Inverse Curls.
Started with 2 plates + 4 tens x 3. Stripped down to 2 plates x 3 for two sets. Definetly tighter than last time.

Band Thru Belt Walk (Green Band) x 60 steps
Standing Leg Curl (15) x 15
Hanging Knee to Elbow Raise x12
Repeat 3 times

Reverse Hypers
90 x30
180 x25
200 x15, 15

Hamstrings are improving, but I’ve been slacking on the Reverse Hypers. A month or 2 ago, lower back felt like the strongest part of deadlifts. Today it felt like the piece to be aware of. No big deal, just an indication of where training should go. DL Grip has improved. In January, I needed to hook grip 400 (maybe 450?) off the pins. Today I held the weight at the top easily with regular overhand.

1 Like
475

7-18

Some junk

Rack Z Press, Pins at Eyebrow
Work up
110 x1
120 x1
130 x still no!

Warm ups felt great. Light Z Rack presses felt great. Position and posture were noticibly better. I was feeling really good and confident. 130 FLEW off the pins and cruised through the point where I’ve been sticking. In that instant, I was ecstatic. Then another sticking point! I was able to grind through it! Then another sticking point! I kept pushing, but my wrist bent back, my elbows came out of place, my mid section collapsed. Like an accordion. Totally stuck, bar going nowhere, flattened like a beer can.

This made me really mad. In a childish outburst, I threw the barbell down from that 2/3 press position. I had to show my bad-assness through rage! But tossing the bar made my roll backwards, onto my back, then ass over head. Looking ridiculous while irate made me even more upset. I had to go outside and walk around the building for awhile. On the way out, I had to focus on not kicking things.

Then I did some rows, scrape the Rack Press, Leg Raises, Pull downs and Tricep Pushdowns.

It sucks to lose your cool. Temper tantrums, especially in public are pretty silly.

3 Likes
476

7-20

Stretch front of body, do exercises for back of body and abs. 4 times

Box Squat, Zercher Bar Position
35 bumper on box 115 x2, 6 sets
Metal 45 plate on box 115 x2, 6 sets

Weight is light, so I can really bend my legs and sit down/back. Bar is in front, so I’m really upright. All legs and hips, no back! Maybe what I imagine a belt squat could be like, but not impossible to set up.

Conventional Deadlift Iso Action

3 plates on Smith Machine. Get set, hands on bar, BIG Air, drop back into position.

First “rep” mostly backward into pins.
Second “rep” , push nuts to bar, bar broke off floor
Third “rep”, get tighter, bar effortlessly pulls to knees!

Run to platform, attempt deadlift bottom Iso hold off floor with 135. I didn’t expect to finish the lift, but it was impossible to stay down. Once I pulled into position, the lift did itself. Effortless, pain free Deadlift x2

So Then

Deadlift Iso holds below knee in Smith Machine, 3 plates x3
Run Over
Deadlift 225 x2
Repeat 5 times

Bottom position Deadlift Isos in the Smith Machine delivered!

Face Down Leg Curls x15?
Stir The Pot on Stability Ball x Enough
45 Back Raises with Barbell on Shoulders x15
3 times through

Band Thru Belt Walk, Hugging Big Ass Medicine Ball x 60
Reverse Hypers 90 x 35
2 times

The band I was using snapped, but it didn’t whip my balls, so it’s cool.

Great day at the gym. Maybe I won’t quit the weights after all.

1 Like
477

Typical power lifter attitude.

:yum:

478

7-21

Stretch front, engage back.

Bamboo Bar Decline Bench
120 (two 25s and one 10 per side) x6 reps x 5 sets. Less shaky than last week. Cool mini-shakes, like when you get stuck near the top of a Deadlift, or like on a tight rope. I’ve never felt that benching before.

Chinese Row (135) Cambered Bar x12
Pulldowns (140) Different Grips x12
Overhead Walk With Bamboo Bar (25s on Long Bands) x down and back
3 times

March in Place, Bamoo Bar Overhead x20
Fat Man Chin Up x6 real slow
Dumbbell Tate Press x20
3 times each

7-22
I can’t stop thinking about overhead bamboo bar walks. Many back muscles are sore. Shoulder joints don’t feel inflamed.

Clamshell/Ankle weight leg curls

2 Likes
479

la cocina

4032×3024 1.68 MB

The Granite and hardwoods were two items that really drew us to the house. Not your typical finishings.

3024×4032 2.08 MB

Not a big house, only 2,200 sf, but very nice finishings. I don’t understand why people buy these 4000 sf homes with 5-6 br’s and low end finishings unless they have a bunch of kiddos.

4 Likes
480

Ever do upside down kb oh walks? Very humbling! Exposes a shoulder weakness faaasssstttt