Clockin' A Grip

Training Training Logs
1521

9-30 Upper down

Single Arm band pullover x 25
Wrist roller x 2 rolls
Pushups x 15-20
5 times around

Glass DB Row x 12ish
Crunches/situps, lay on bench with small medicine ball under back x 20
4 times

Dumbbell Curls + Fat Gripz x 12
3 sets up, only got 10 on third set with 30s then 1 back off

Incline DB Curl x 12
Cable Curl, slow eccentric x 10 or less till failure
Twice

Band pullover, wrist roller, pushup combo to really be aware of scap position, wrist position, forearm angle, blah blah blah specially for left shoulder.

For crunches I put medicine ball on bench, then lay over and try to arch over it for like 5- 10 crunches, then roll it higher getting some crunches in in 3 or 4 positions. Another Westside/Louie special. I rolled that shit up between my shoulder blades almost to my neck. It was a great stetch, my upper back was tighter and shoulders more slumped than I realized. No wonder my shoulder is crunchy.

Down week with 4 days in the weightroom, 1 jump session and 1 sled drag workout over. Now to keep it up.

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1522

https://www.google.com/amp/s/www.depasifitness.com/single-post/2015/01/25/Interview-with-Christian-Thibaudeau%3F_amp_

Found this old interviews where he mentions the eccentric less sled training about 2/3 down before the neural charge stuff.

I’ll keep looking. Here u go, not CT but it’s what I was referring to.

1 Like
1523

10-1 Tuesday night jumps

30 box jumps. A few up to 30" which felt a little too high.

10-2 AM Shoulder Impingement Rehab

Micro mini band pullover x 20 x 2 sets
Micro mini band internal/external rotations x 20 x 2 sets each way
Micro mini band uppercut x 20 x 2 sets

I’ll hit the weights later. Plus tire drags.

1524

10-2 Lower

Get loose.

Wenning inspired warm up
Leg extension with band + straight weight x 30
Hanging Leg Raises x 15
Hack squat warmup sets x 15-12
3 rounds

Hack Squat x 8 x 3 sets
High knee suitcase march around between sets

Dumbbell RDLs x 8 x 3 sets
Headstrap Neck Extensions x 25 x 4 sets in between

Short rest.

5 tire drags, powerwalk forward 100 feet, backward drag back. 1000 feet down.

1525

10-4 Good Buddy, Upper

Crunches with medicine ball under back x 20
Serratus band push x 10
Incline bench Dumbbell Shrugs x 12
4 sets

Seated Cable Row with Double Handles x 25
Cable Rear Delts Bending Over x 12
3 sets

Close Grip Pushups down to 3 and 2, 4 and 3, or 5 and 4 boards then mini band pushdowns x 50.
4 rounds. Killer.

Barbell Curls x 12
Dumbbell Farmers Walk x 100 feet
3 times

Incline DB Curls with hammer grip x 12 x 3 sets

Some goons at the gym made me do some Good Mornings with the SSB from pins in the rack. I got a few in with 2 plates and my spine didn’t explode. I had to switch to squatting the bar up after that. 3 plates x 2. Dumb.

2 Likes
1526

Pretty sure 225 was my max that would actually be reaching the point of diminishing returns, of course I probly tried 315 next as opposed to 235. That’s the dumb part. Live and learn.

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1527

Jump small, walk tall!

1528

Right on brotha

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1529

10-6 Lower

Get loose

Seated band leg curl x 40, band leg extension x 30, Rocky Sit-up x 25 x 3 loops

Inverse Curl x 7, 8, 10
Step Ups x 10, 10, 12

Reverse Hyper x 25
Hanging Leg Raise x 14
3 sets each

Donkey Calf x 25
Band Tibia Raise x 20
Thrice

Single Leg Seated Calf Raise x 12 x 4 sets

1 Like
1530

10-7 Upper

Band 1 arm pullover x 25 x 2 sets
Arm circles, in and out, low, medium and high x 25
Band uppercuts x 25 x 2 sets

Chest supported T Bar Row with 5 count lower x as many as I could lower
Dicks Press x 10
5 alternated sets

Rear Delts on Cable x 12 x 3 sets
Wrist Roller x forward, backward, forward x 3 sets

Pushups x 20 or bust x 5 sets
Alternating DB Curl + Fat Gripz x 12 x 3 sets
All kinda lumped around the 5 sets of pushups

Tate Press x 15
Incline DB Curl x 15
Same bench incline, same DBs, no rest between sets. 3 times

Trying for more arms.

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1531

10-8

Lacrosse ball on hips, quads, calves. Then some jumps. A few to get springy, fifteen single legs to 12" then a couple 2-legged to 24".

Left ankle/leg was pretty tight and not bouncey at first.

10-9 Lower

Get loose. A few light sets.

Hack Squat
x 10, 10, 12

Dumbbell RDL
x 10, 10, 12

Same weight, 3 sets, just like last week for more reps.

Sideways Neck x 15
Standing Leg Curl x 10
Reverse Hyper x 12
3 loops

Hanging Leg Raise, squeeze pad between knees x 12
Sidebend x 12
Suitcase High Knee March x 8
3 loops

1 Like
1532

Later

Tire Sled Drags

100 feet down then back x 6. Forward and backward with weight. Sideways with just tire.

2,200 feet so far.

I fell asleep on the couch after dinner and woke up in the middle of the night sore already. Good time for snacks.

3 Likes
1533

10-11 Upper

Get loose

Incline DB Shrugs x 12
Seated Cable Row with 2 D handles x 25
4 times

Barbell Curl x 12/12/12/10
DB Farmers Walk x 100 feet x 3 walks

Close grip pushup to board x a bunch
Close grip pushup to lower board x less
Mini band pushdowns x 50
5 rounds. Last round was 8 pushups to a 5 board, 3 pushups to a 4 board and 25 band pushups

Side Delts on Cable x 12 x 3 sets
Rear Delts on Cable x 12 x 3 sets

Incline Hammer Curl x 15
Cable Curl x 10
2 pairs

Later

Tire Drag

100 feet forward, 100 feet backwards for leg recovery
100 feet rows “down,” 100 feet ankles in straps like a leg raise “back” x 4 trips
200 feet high row, medium row, low row, pull a part

1200 more feet.

3400 for the month

3 Likes
1534

10-12

More rolling on quads and calves.

Jumps
10 to get going, working up in height. Then 20 jumps alternating weighted to a low box and unweighted to a higher. Then five low, unweighted ones.

Now I’m either neuroly charged or hungry. Burgers to follow.

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1535

10-13 Lower

Get loose. Back raises and sideways step ups to get going.

Inverse Curl x 8, 11, 13
Step Ups + chains x 12, 13, 13
Stability Ball Crunches x enough
3 times around

Seated Psoas Raise x 5
Sidebend x 10
Monster Mini Band GM + chain x 25
4 times

Seated Calf Raise x 25
Reverse Hyper x 20
4 times

Knees and ankle are feeling a little abused.

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1536

Loving the creativity! Is this like a standing flutter kick?

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1537

I was trying more for forward driving high knees, like Anderson Silva.

Straight legs, shorter steps sounds cool too.

I think next I’ll go sideways, dragging with strap around ankle of the back leg for adductors. And make some pinch grip block handles out of 2 x 6s for upper body stuff. (If I write it maybe it will happen)

2 Likes
1538

I’m loving the sideways drag actually. Really hits some interesting places.

I’m genuinely Wondering how much sled dragging Displaces traditional unilateral work. I can see it covering almost everything besides the deep stretch that you get from classic unilateral exercises

1 Like
1539

Now we are getting all complicated :joy:

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1540

10-14 Upper. Down week

Get loose

Band single Arm pullover
Shoulder rotations
Band Uppercuts

Incline DB Shrug x 10
Single Arm DB Row, same DB, hand braced on same incline bench x 10
2 pairs.

Dicks Press 5 sets of 10 reps

Pushups on Smith machine bar, feet above hands for incline x 10
Wrist roller, no thumbs, x forward, backward, forward
Inverted Row x 10
3 laps

DB curls
3 way DB Delts

I was trying to stay a few reps from failure but most sets felt heavy. I had trouble sleeping Sunday night and was pretty tired all day. I blame pushing too many sets to high rep failure last week. Even easy stuff like pushups count.

Anyway I did some DB rows like nutty/vinny/cam, with both feet shoulder width on the ground. I was leaning on an incline bench set a couple clicks up, brace-hand maybe at waist height, upper body kinda upright. Less bent over, it was crushing my lats and more upright I didn’t mess with my lower back.