My Road to Elite

Training Training Logs
701

Week 2, Day 2 (Transition block)

Deadlift
2x3x265 (50%)
2x3x320 (60%)
3x2x370 (70%)

DB Bench (paused, neutral grip)
1x10x35
1x10x45
1x10x55
1x10x65

DC Chest Stretch
50 pounds

DB Tate Press
1x10x20
1x10x25
1x10x30
1x10x35
1x10x40
2x10x32.5

Lat Pulldowns (V-bar)
1x15x70
1x15x80
1x15x90
1x15x100
1x15x110

Barbell Rows
1x10x110
1x10x120
1x10x130
1x10x135

Low Row Scap Retractions
2x12x50

Band Tricep Pushdowns
1x26, 18, 13, 12, 12, 10, 20 (111 reps)

Good session, shoulder feels a little funky.

Heard a cool grip exercise that a guy at the gym got from Coan. Grab a bar from knee level that is parallel to the direction you are facing (at your side). Basically a suitcase deadlift, but pull it from knee level. Then hold it for time. Supposed to have better carryover than pinching plates and using captains of crush grip trainer things. I’ll throw it into the mix.

702

To tell you the truth Crush Grip has very little carry over to anything grip related.

Pinching plates/block weights and thick bar work is really the best way to go. Doing this is going to help your grip, however there are a lot better ways.

When you Dead lift, do you start at a complete stop every rep or is it a touch and go.

Also, when you do Tate press, does it aggravate your elbow any?

703

[quote]ALKoHoLiK wrote:
Will do, thank you very much man[/quote]

Sure thing. If you are diligent with the form now you will progress much quicker.

704

[quote]ALKoHoLiK wrote:
To tell you the truth Crush Grip has very little carry over to anything grip related.

Pinching plates/block weights and thick bar work is really the best way to go. Doing this is going to help your grip, however there are a lot better ways.

When you Dead lift, do you start at a complete stop every rep or is it a touch and go.

Also, when you do Tate press, does it aggravate your elbow any?[/quote]

Always a complete stop on every rep. May not be as hard on my grip that way but helps my strength off the floor.

I’m going to pull at a higher intensity this next cycle with less volume. That should help the grip and lockout on heavier lifts.

I can’t really do shrugs now because of the shoulder, otherwise I would do them for grip, maybe even thick bar shrugs.

So what exercises do you recommend exactly for grip that carryover to deadlift? Plate pinches and what exactly with the fat bar? Fat bar deadlifts?

Right now I can do 1 rep at 315 double overhand and that is about it. Pretty weak.

Tate Presses don’t aggravate my elbows.

705

[quote]mrodock wrote:
Always a complete stop on every rep. May not be as hard on my grip that way but helps my strength off the floor.[/quote]

Yeah I believe I have a problem coming off the floor. Thank you

So what exercises do you recommend exactly for grip that carryover to deadlift? Plate pinches and what exactly with the fat bar? Fat bar deadlifts?

Right now I can do 1 rep at 315 double overhand and that is about it. Pretty weak.
[/quote]

How big are your hands? Also, to me it doesn’t sound like your grip is as big of a problem as maybe your wrists. When you deadlift, does the weight roll out of your hands? Work on your wrists to stop the momentum of the bar from rolling out of your hands. Wrist curls, plate wrist curls. Levering. Bending

Grip wise I would if you don’t have access to thickbars, timed holds work well. Get a couple of tens and plate pinch, or get 2 45’s and do two hand pinch. Do some finger curls. Or finger pull ups.

Your thumbs and wrist will be your limiting factor. Work on your wrist and I promise it will help a ton in stopping that weight from rolling. Your thumbs will be worked by doing thickbar/plate pinch.

Grippers are only really gripper specific and is easier to carry around then a block weight, rolling thunder or plates

706

[quote]ALKoHoLiK wrote:
mrodock wrote:
Always a complete stop on every rep. May not be as hard on my grip that way but helps my strength off the floor.

Yeah I believe I have a problem coming off the floor. Thank you

[quote]So what exercises do you recommend exactly for grip that carryover to deadlift? Plate pinches and what exactly with the fat bar? Fat bar deadlifts?

Right now I can do 1 rep at 315 double overhand and that is about it. Pretty weak.[/quote]

How big are your hands? Also, to me it doesn’t sound like your grip is as big of a problem as maybe your wrists. When you deadlift, does the weight roll out of your hands? Work on your wrists to stop the momentum of the bar from rolling out of your hands. Wrist curls, plate wrist curls. Levering. Bending

Grip wise I would if you don’t have access to thickbars, timed holds work well. If you do then timed holds, deadlifts, farmers walk. Get a couple of tens and plate pinch, or get 2 45’s and do two hand pinch. Do some finger curls. Or finger pull ups.

Your thumbs and wrist will be your limiting factor. Work on your wrist and I promise it will help a ton in stopping that weight from rolling. Your thumbs will be worked by doing thickbar/plate pinch.

Grippers are only really gripper specific and is easier to carry around then a block weight, rolling thunder or plates

707

[quote]ALKoHoLiK wrote:

How big are your hands? Also, to me it doesn’t sound like your grip is as big of a problem as maybe your wrists. When you deadlift, does the weight roll out of your hands? Work on your wrists to stop the momentum of the bar from rolling out of your hands. Wrist curls, plate wrist curls. Levering. Bending

Grip wise I would if you don’t have access to thickbars, timed holds work well. Get a couple of tens and plate pinch, or get 2 45’s and do two hand pinch. Do some finger curls. Or finger pull ups.

Your thumbs and wrist will be your limiting factor. Work on your wrist and I promise it will help a ton in stopping that weight from rolling. Your thumbs will be worked by doing thickbar/plate pinch.

Grippers are only really gripper specific and is easier to carry around then a block weight, rolling thunder or plates
[/quote]

Well I don’t have carni hands. I wear a medium golf glove, just in case you have any experience with golf. I never had a grip problem until those two attempts at 555.

When I lose my grip my thumb starts prying away and my hands start opening. I guess I figured everyone loses their grip in the same way, perhaps not though. So is this equivalent to the weight rolling out of my hands?

I do have access to a thick barbell, but not thick dumbbell handles. I suppose I could get Fat Gripz, but that “z” makes me think they aren’t that great.

Thanks and how do you know all this stuff about grip strength?

708

[quote]mrodock wrote:
When I lose my grip my thumb starts prying away and my hands start opening. I guess I figured everyone loses their grip in the same way, perhaps not though. So is this equivalent to the weight rolling out of my hands?

I do have access to a thick barbell, but not thick dumbbell handles. I suppose I could get Fat Gripz, but that “z” makes me think they aren’t that great.
[/quote]

Yeah I don’t know golf gloves very well. If you have a ruler, that it to the first crease in your wrist and then measure from there to the tip of your longest finger (usually middle).

I would have to see closely to your DL to see if it is rolling out, however I know when I deadlift my wrists don’t stop the momentum and then because it is already rolling, my hands won’t be able to stop that load from coming out.

If you work on your wrist it will stop a lot of that weight from coming out. Also, I’m not just saying that it could be your wrist, it could be your thumbs and you will obviously have to work those up to deal with the load you have.

If you have wood clamps you can do thumb pinches with those. IMHO you don’t need the Fat Gripz. If you have a thick barbell it should be fine and you should do holds. Plate pinches are one of the best for your fingers and thumb in my opinion as it puts a lot of strain on it.

You can do plate pinches with tens, you can do towel pullups (really work your grip) do bodyweight holds on a pullup bar. Blockweight tosses, or 2hp, levering and wrist curls for a few months and I promise you will not have a problem holding onto any weight

Wrist: Levering, BB wrist curls, plate wrist curls
Pinch grip: Plates, hex dumbbells and blobs
Support Grip: Thick bar work
Crush grip: Grippers

Pinch grip and support grip help all aspects of your grip. Crush grip only helps in crush grip. John Brookfield did blockwieghts and pinch work and was able to crush the #3 (and back then they were harder, ask Richard Sorin and his Silver Crush #3)

It’s something that I enjoyed before my motorcycle accident. I have my videos up of what I’ve done and then got into bending nails.

Joe Kinney (the 1st and only man to close the #4) said, “Having a strong body and weak hands was like having a 4-wheel drive truck in mud with no traction”

I took that to heart. Grip strength is a fun and hard as work and if you can’t hold it, you can’t lift it.

I hope I helped

709

Also when I say that Joe Kinney was the only one to close the #4… that isn’t true technically because Magnus Samuelson did as well, however no one dominated that gripper like Kinney did

710

[quote]ALKoHoLiK wrote:
mrodock wrote:
When I lose my grip my thumb starts prying away and my hands start opening. I guess I figured everyone loses their grip in the same way, perhaps not though. So is this equivalent to the weight rolling out of my hands?

I do have access to a thick barbell, but not thick dumbbell handles. I suppose I could get Fat Gripz, but that “z” makes me think they aren’t that great.

Yeah I don’t know golf gloves very well. If you have a ruler, that it to the first crease in your wrist and then measure from there to the tip of your longest finger (usually middle).

I would have to see closely to your DL to see if it is rolling out, however I know when I deadlift my wrists don’t stop the momentum and then because it is already rolling, my hands won’t be able to stop that load from coming out.

If you work on your wrist it will stop a lot of that weight from coming out. Also, I’m not just saying that it could be your wrist, it could be your thumbs and you will obviously have to work those up to deal with the load you have.

If you have wood clamps you can do thumb pinches with those. IMHO you don’t need the Fat Gripz. If you have a thick barbell it should be fine and you should do holds. Plate pinches are one of the best for your fingers and thumb in my opinion as it puts a lot of strain on it.

You can do plate pinches with tens, you can do towel pullups (really work your grip) do bodyweight holds on a pullup bar. Blockweight tosses, or 2hp, levering and wrist curls for a few months and I promise you will not have a problem holding onto any weight

Wrist: Levering, BB wrist curls, plate wrist curls
Pinch grip: Plates, hex dumbbells and blobs
Support Grip: Thick bar work
Crush grip: Grippers

Pinch grip and support grip help all aspects of your grip. Crush grip only helps in crush grip. John Brookfield did blockwieghts and pinch work and was able to crush the #3 (and back then they were harder, ask Richard Sorin and his Silver Crush #3)

Thanks and how do you know all this stuff about grip strength?

It’s something that I enjoyed before my motorcycle accident. I have my videos up of what I’ve done and then got into bending nails.

Joe Kinney (the 1st and only man to close the #4) said, “Having a strong body and weak hands was like having a 4-wheel drive truck in mud with no traction”

I took that to heart. Grip strength is a fun and hard as work and if you can’t hold it, you can’t lift it.

I hope I helped[/quote]

This is great stuff, thanks a lot man! As far as having a strong body with weak hands, I sure felt like a worthless weakling when my grip gave out on those two deadlifts.

From the first crease in wrist to the end of my middle finger is 7.75 inches.

When I start to lose my grip my hands are prying open. It definitely feels as though my wrist is stronger than my thumb if this makes sense. I definitely don’t feel rolling. Does it sound like a thumb issue or does this still sound like rolling?

Thanks I’ll definitely incorporate your recommendations. I have one of Brookfield’s books, Mastery of Hand Strength.

711

Mastery of Hand Strength is a great fucking book. Great job on that. 7.75 fuck you… That to me is a big hand, I have only a 7 inch hand.

If you feel your wrist are very strong to stop rolling of 555lb DL, take a 25 plate, put it in your hand and do a wrist curl. Curl it while your wrist stays straight. If it does then work on the thumbs.

Also, while working on your thumbs, don’t neglect your fingers as they are just as important. Finger curls, plate pinches, rafter pullups or towel pullups, thickbar work. Honestly, just do a lot of block work, plate pinches and timed holds. You really won’t have to worry about much after that.

Oh and a side note that took me a while to figure out. Since you will be doing a lot of grip work, make sure you work your extensors. You don’t want an alligator grip. You can/will get tendinitis pretty quick and bad if you don’t. I recommend finger walks with a sledgehammer and rubber bands

712

Week 2, Day 3 (transition block)

Squats (beltless, cambered bar)
2x3x220 (50%)
2x3x265 (60%)
3x3x310 (70%)

DB Incline Press (paused, neutral grip)
1x10x35
1x10x45
1x10x55

DB Triceps Extensions
1x10x20
1x10x25
1x10x30

Straight bar Triceps Extensions
1x10x40
1x10x60
1x10x70

Seated Cable Low Rows
1x15x80
1x13x80

Pendlay Rows
5x10x110

BB Hip Thrusts
1x10
1x10x90
2x10x110

Suitcase Deadlift
1x115x30 sec.

Fat Bar Rack Pulls (double overhand, no chalk, conventional)
1x5x110
1x5x130
1x5x150
1x5x160
1x5x170

Rack Pulls (conventional, double overhand w/o chalk)
1x5x225
1x4x275
add straps
1x5x315
1x5x365
1x5x405

Leg Lowering
4x10

Hammer Curls
2x10x30

Band Pushdowns (monster mini-band)
1x54, 30, 20 (104 reps)

Band Pull-aparts (mini-band)
1x34, 14, 13, 13, 13, 13 (100 reps)

I feel like I got some good shit in today. I was happy I was able to handle the squats without a belt, I figure that is a good sign.

The Barbell hip thrusts were a touch weird. Got a funny comment from one of the guys working out , , , wouldn’t that work better with a girl. I was putting some lower back into them, have to watch this very carefully.

The suitcase deadlifts were going to be my grip work, but they didn’t work for shit. I couldn’t keep the barbell level, even though I swear I gripped in the center. So I just threw them out like a bad casserole. Instead, I tried some fat bar rack pulls, and then regular rack pulls. I think I will do these every other week and then Kroc rows on the opposite weeks along with good mornings. This should work pretty well. I’ll also throw in a couple other grip exercises from Alkoholik’s list.

I like this progression with rack pulls, work up to a 5 rep max with the fat bar, double overhand with a regular bar, then straps with a regular bar. My grip gets worked on all 3, and my back gets worked harder only toward the last couple of sets.

One more transition week then it is time to get shit flying.

713

I was so excited, I had to post this:

sample of Brian Sider’s training (I’ll post all that is there in case it gets taken down):

Sunday, July 31 2005

Warm up exercises-

1/ Standing obliques- 190x20x3
2/ mini band rear delts- 3x20
3/ doubled mini triceps ext- 3 sets of 15
4/ mini band rotator cuff- 3x15
5/ standing rope pulls to chest- 190x10x3

Core exercises-

1/ bp (comp grip)- 315x5x2, 365x5, 405x5, 455x5, 495x5, 530x5x5
2/ 3 board bp- 565x6x4
3/ doubled mini bp (med grip)- 315x6, 365x6x3
4/ standing shoulder press (strict, no leg movement)- 225x6, 315x6x2
5/ Cambered bar bp (4 inch increase ROM) with green bands choked- 315x6, 355x6x4

Assistance exercises-

1/ barbell triceps ext-225x10x3
2/ chain suspended push ups- 4 sets of 10
3/ light band triceps ext- 4 sets of 25
4/ mini band side raises- 3 sets of 20
5/ 3 way shoulder raises- 25s with 20 reps to front, 20 to side, and 20 to rear (60 reps total)
6/ green band standing abs- 1 set of 100

Monday Aug 1, 2005

Warm up exercises

1/ standing abs- 190x20x3
2/ db rotator cuff work- 3 sets of 15
3/ light band triceps ext- 3 sets of 15
4/ mini band rear delts- 3x25
5/ 45 degree hyper ext- 3 sets of 10

Core exercises-no belt or equipment

1/ box squats (wider than normal stance) with strong bands choked- 425x5x8
2/ box squats with strong bands (normal stance)- 425x10
3/ Good mornings- 355x6x6 with 60 sec in between sets
4/ conv dl standing on 2 inch blocks- 405x5x2, 495x3, 585x2, 675x1, 735x1 (PR), 770 missed at lockout
5/ sumo dl with doubled minis standing on 2 inch platform- 455x6x4

Assistance exercises

1/ seated close grip face pulls- 245x6x3
2/ seated wide grip face pulls- …
3/ lat pulls- …
4/ lat pulls with upside down lat bar- …
5/ wide grip palms facing lat pulls- …
6/ fat bar lat pulls- …
7/ chain suspended bodyweight rows- 3 sets of 6
8/ ivanko gripper- 3 sets of 25

Tuesday Aug 2, 2005

Warm up exercises

1/ Doubled mini triceps ext- 3 x 15
2/ mini band rear delts- 3x20
3/ mini band rotator cuff- 3x15
4/ standing abs- 190x20x3
5/ ivanko gripper holds- 3 sets of 20 sec each hand

Core exercises-

1/ close grip bp- 315x5x2, 365x5, 405x5, 455x5, 500x3x8
2/ 4 board cg- 500x8x3
3/ chain bp (med grip with 90 lbs of chain at the top- 315x6, 385x6x3
4/ close grip rep set- 405x10
5/ ascending boards (rested long enough for partner to change boards)- 335x5 (no board), 335x5 (1 board), 335x5 (2 boards), 335x5 (3 boards), 335x5 (4 boards). used a medium grip

Assistance exercises-

1/ triceps ext with triceps strap- 140x12x4
2/ standing rope face pulls- 170x15x3
3/ light band (tied knot in the end of each band) triceps ext- 4 sets of 25
4/ mini band side raises- 3 sets of 24 (8 reps with thumbs up, 8 with thumbs out and 8 with thumbs down)
5/ leg raises- 3 sets of 20

Wed, August 3, 2005

Just did assistance work for lats, abs and shoulders. No core exercises.

1/ Standing abs- 4 sets of 25
2/ db rotator cuff work- 3 sets of 15
3/ push ups- 3 sets of 15
4/ mini band rear delts- 3 sets of 20
5/ ivanko gripper- 3 sets of 25
6/ leg raises- 3 sets of 15
7/ close grip face pulls- 245x8x3
8/ wide grip face pulls- …
9/ close grip lat pulls- …
10/ wide grip lat pulls- …
11/ wide grip palms facing lat pulls- …
12/ fat bar lat pulls- …
13/ side delt raises- 55sx12x3
14/ rear delt raises- …
15/ front raises with 50lb med ball- 3 sets of 12
16/ light band triceps ext- 4 sets of 30

Thurs Aug 4, 2005

Warm up exercises-

1/ standing obliques- 190x20x3
2/ 45 degree hyper ext- 3 sets of 10
3/ doubled mini triceps ext- 3 sets of 15
4/ green band pull apart- 3 sets of 15
5/ mini band rotator cuff- 3 sets of 15

Core exercises-

1/ Close stance squats- 415x6, 465x6, 515x6x2
2/ speed squats (on box)- 485x2x12 with 45 sec rest
3/ bent over gm’s- 405x6x2, 425x6x2, 425x12 (PR)
4/ speed dl (sumo standing on 2 inch blocks)- 445x1x20
with 25 sec rest
5/ stiff legged dl on 2 inch blocks- 445x6x5

Assistance work-

1/ static wall sits holding 50lb medicine ball- 2 sets of 60 seconds
2/ Glute ham- 40 reps in 3 minutes
3/ green band standing abs- 100 reps
4/ ivanko gripper holds- 3 sets each hand of 20 sec
5/ reverse side bends- 130x10x3

Friday, Aug 5th, 2005

Warm up exercises:

1/ doubled mini triceps ext- 3 sets of 15
2/ db rotaror cuff work- 3 sets of 15
3/ light band pull aparts- 3 sets of 20
4/ standing abs- 190x20x3
5/ hyper ext in glute ham- 3 sets of 10

Core exercises-

1/ seated shoulder press- 275x5x2, 315x5x2, 335x5x2, 365x5x2
2/ Close grip inclines- 275x6, 315x6, 375x6x5
3/ Floor Press (med grip)- 315x5, 365x5, 405x5, 425x5x2
4/ Speed bp with 90 lbs of chains (3 diff grips)- 315x3x10
5/ reverse band bp with green bands (close grip)- 315x5, 405x5, 495x5, 545x3, 585x3

Assistance exercises-

1/ Strip the rack soulder press- 225x8x3
2/ green band standing abs- 100 reps
3/ triceps pushdown with doubled mini- 130x10x4
4/ green band triceps ext- 3 sets of 20
5/ light band side raises- 3 sets of 20 each arm
6/ close grip face pulls- 220x6x3
7/ wide grip face pulls- …
8/ front lat pulldowns- …
9/ lat pulls with upside down lat bar- …
10/ wide grip lat pulls to stomach- …
11/ close grip palms facing lat pulls- …

Saturday, Aug 6, 2005

Warm up exercises-

1/ standing obliques- 3 sets of 20
2/ light band pull throughs- 3 sets of 15
3/ ivanko gripper- 3 sets of 20
4/ mini band rear delts- 3 sets of 20
5/ mini band rotator cuff work- 3 sets of 15

Core exercises- no gear

1/ squats- 415x5x2. 505x3x2, 575x3x8
2/ close stance box squats with 120 lbs of chain- 445x6x3
3/ DL- 415x5x2, 465x5, 525x3x8
4/ DL standing on 5 inch platform- 435x6x5

Assistance exercises-

1/ 45 degree hyper ext- 3x12 with 50 lb med ball
2/ db side bends- 100x12x3
3/ strong band GMs- 3 sets of 15
4/ hex db holds- 40s for 3 sets of 15 sec
5/ leg raises- 3 sets of 20

Sunday, Aug 7, 2005

Warm up exercises-

1/ standing rope face pulls- 3 sets of 15
2/ standing abs- 3 sets of 20 with 190
3/ mini band rotator cuff- 3 sets of 15
4/ doubled mini triceps- 3 sets of 15
5/ mini band front raises- 3 sets of 15

Core exercises-

1/ BP (comp grip)- 315x5x2, 365x5, 405x5, 455x5, 495x5, 515x5, 545x5, 565x5, 575x5
2/ 3 board bp- 585x5, 605x3. 635x3, 655x3, 675x3, 705x3x2
3/ green band bp (med grip) with bands double choked- 315x6, 365x6, 385x6, 410x6
4/ cambered bar bp (4 inch increased ROM) with 90 lbs of chain- 315x6, 365x6x3
5/ standing shoulder press- 225x5, 275x5, 315x5, 370x5 (PR)

Assistance work-

1/ chain suspended push ups- 4 sets of 12
2/ barbell triceps ext- 225x12x3
3/ light band triceps ext with knots tied in the end of the bands- 3 sets of 30
4/ standing abs with green band- 100 reps
5/ 3 way shoulder raises (1 giant set)- 25sx20 to front, 20 to side, and 20 to rear.

August 8, 2005

Warm up exercises-

1/ mini band rotator cuff- 3 sets of 15
2/ mini band side raises- 3 sets of 12
3/ doubled mini triceps ext- 3 sets of 15
4/ standing obliques- 3 sets of 20
5/ 45 degree hyper- 3 sets of 12
6/ ivanko gripper- 3 sets of 20

Core exercises-

1/squats- 415x6x2, 505x6, 595x6, 660x6 (wore belt on last set)
2/ speed squats (on box)- 505x2x10 (45 sec rest)
3/ DL with 35lb plates- 415x6x2, 485x6x2, 560x6
4/ speed DL with same plates standing on 2 inch block-
415x1x20 (25 sec rest)
5/ close stance bent over GMs- 325x6x4, 325x12 (45 sec rest between each set)

Assistance work-

1/ Lats- 18 sets of 6 with 6 diff exercises on lat machine. Used 255
2/ side bnds on 45 degree hyper- 3 sets of 10 to each side
3/ green band standing abs- 100 reps
4/ leg raises- 3 sets of 20
5/ green band leg curls- 3 sets of 25

August 9, 2005

Warm up exercises:

1/ standing abs- 190x20x3
2/ standing rope face pulls- 3 sets of 15
3/ doubled mini triceps ext- 3 sets of 15
4/ mini band rotator cuff- 3 sets of 15
5/ ivanko gripper- 3 sets of 20
6/ 15lb med ball toss- 40 throws in various ways

Core exercises:

1/ close grip bp- 315x12, 355x10, 395x8, 435x6, 475x5, 515x3, 555x1, 515x3, 475x5, 435x6, 395x8, 355x10, 315x12
2/ 3 board close grip bp- 475x6x3
3/ 4 board close grip bp- 505x6x2, 505x10
4/ chain bp (med grip) with 120 lbs of chain- 315x6, 365x6x4

Assistance work-

1/ 1 arm db overhead press- 100x10x4 each side
2/ triceps pushdown with triceps strap- 150x10x3
3/ triceps pushdown with straight bar- 150x10x3
4/ overhead triceps ext- 150x10x3
5/ fat bar triceps ext- 160x10x3
6/ mini band side raises- 3 sets of 30 (10 reps with thumbs up, 10 with thumbs out, and 10 with thumbs down)
7/ green band standing abs- 100 reps

8-21-05

Warm up exercises-

1/ standing abs- 3 sets of 20
2/ doubled mini triceps ext- 3 sets of 15
3/ mini band front raises- 3 sets of 12
4/ mini band rotator cuff- 3 sets of 15
5/ light band pull aparts- 3 sets of 20

Core exercises-

1/ BP(competion grip)- 315x5x2, 365x5, 405x5, 455x5, 505x3x2, 575x3x8, 575x5
2/ 3 board bp- 585x3, 605x3, 635x3, 655x3, 675x3, 705x3x3
3/ bp with 2 sec pause- 475x6x3
4/ med grip band bp (green bands double choked)- 405x6x4

Assistance work

1/ triceps ext with triceps strap- 150x12x4
2/ light band triceps ext (bands had knots tied on the ends)- 4 sets of 25
3/ mini band side raises- 3 sets of 24 with 3 different hand positions
4/ standing rope face pulls- 150x15x3
5/ standing db shoulder press- did five reps with each dumbbell in one set- 10s, 15s, 20s, 25s, 30s, 35s, 40s, 45s, 50s, 55s, 60s, 65s, 60s, 55s, 50s, 45s, 40s, 35s, 30s, 25s, 20s, 15s, 10s (115 reps total)
6/ standing abs with green band- 100 reps

8-22-05

Warm up exercises-

1/ 45 degree back raises-3 sets of 10
2/ standing abs- 3 sets of 20
3/ db external rotator rotation- 3 sets of 15
4/ mini band rear delts- 3 sets of 20
5/ doubled mini triceps ext- 3 sets of 20

Core exercises-

1/ squats- 405x6x2, 505x6, 585x6, 675x6, 710x6 (belt and loose wraps on last set)
2/ speed squats on box- 505x2x10 with 45 sec rest
3/ dl (sumo) with 35 lb plates- 405x6x2, 505x6, 555x6, 605x6
4/ speed dl standing on 4 inch platform (sumo)- 415x1x20 with 25 sec rest
5/ bent over GMs- 335x6x6 with 45 sec rest between sets

Assistance exercises-

1/ seated close grip face pulls- 225x6x3
2/ seated wide grip face pulls- …
3/ lat pulls- …
4/ wide grip lat pulls to stomach-…
5/ upside down lat bar- …
6/ palms facing pulldowns- …
7/ glute ham- 2sets of 12, 1 set of 15
8/ 45 degree side bends- 2 sets of 12, 1 sets of 15
9/ ivanko gripper- 3 sets of 20
10/ green band standing abs- 100 reps

8-23-05

Warm up exercises-

1/ standing abs- 3 sets of 25
2/ light band pull aparts- 3 sets of 20
3/ light band triceps ext- 3 sets of 15
4/ mini band rotator cuff work- 3 sets of 15
5/ mini band pec flies- 3 sets of 20

Core exercises

1/ Close grip bp- 315x6x2, 365x6, 405x6, 425x6, 455x6, 475x6, 500x6
2/ close grip 4 board bp- 495x8, 515x8, 525x8 (PR set of 8)
3/ med grip chain bp (90 lbs of chain)- 315x6, 365x6, 405x6, 435x6, 475x6 (PR set of 6)
4/ close grip rep set- 405x11
5/ standing shoulder press- 225x5, 275x5, 325x5x2

Assistance exercises

1/ hex db push ups- 6 sets of 10 with 30 sec rest
2/ front plate raises (seated)- 45x15x3
3/ standing rope pulls to neck- 150x15x3
4/ db triceps ext- 55s x10x4
5/ doubled mini triceps ext- 100 total reps in 150 seconds

8-24-05

Warm up exercises

1/ standing abs- 3 sets of 20
2/ db rotator cuff ext- 3 sets of 15
3/ mini band rear delts- 3 sets of 20
4/ doubled mini triceps ext- 3 sets of 15
5/ ivanko gripper- 3 sets of 20

Core exercises

1/ Box squats (wider than normal stance) with 1 set of strong bands and 1 set of light bands (choked)- 415x5x8
2/ close stance squats- 505x6x3
3/ Good mornings- 315x6, 365x6, 425x6x4
4/ sumo dl standing on 2 inch platform with doubled minis- 425x5x2, 475x5, 525x5, 575x5 (PR)
5/ stiff legged dl- 425x6, 515x6, 565x6, 625x8 (PR)

Assistance exercises

1/ lat pull down with fat bar- 225 plus doubled minix6x3
2/ close grip palms facing lat pull- …
3/ wide grip palms facing lat pull- …
4/ close grip face pulls- …
5/ wide grip face pulls- …
6/ regular lat pulls- …
7/ db side bends- 100x10x3 to each side
8/ green band standing abs- 100 reps

8-25-05

Warm up exercises-

1/ standing abs- 3 sets of 20
2/ light band triceps ext- 3 sets of 20
3/ light band pull aparts- 3 sets of 20
4/ dumbbell rotator cuff ext- 3 sets of 15
5/ light band upright row- 3 sets of 15

Core exercises

1/ cambered bar bp (3 inch increase ROM)- 315x6, 365x6, 415x6x2
2/ floor press (med grip)- 315x5, 365x5, 405x5, 425x5, 460x6 (PR)
3/ steep incline bp (close grip)- 315x6, 385x6x5, 405x6
4/ seated shoulder presses- 275x8, 315x8x4
5/ speed bp (3 diff grips) with choked strong bands- 315x3x10

Assistance work

1/ hammer strength shoulder press- 315x10x3
2/ mini band side raises- 3 sets of 20
3/ triceps pushdowns- 150x10x3
4/ overhead triceps ext on pushdown machine- …
5/ neutral grip triceps pushdown- …
6/ triceps pushdown with triceps strap- …
7/ lying triceps ext off bottom pulley- …
8/ standing abs with green band- 100 reps

Friday 8-26-05

Warm up exercises

1/ 45 degree hyper ext- 3 sets of 10
2/ standing abs- 3 sets of 20
3/ mini band rear delts- 3 sets of 25
4/ mini band rotator ext- 3 sets of 15
5/ light band pull throughs- 3 sets of 15

Core exercises

1/ Box squat with 120 lbs of chains- 405x5x2, 495x3, 585x3, 675x3, 705x3 (PR)
2/ wide stance squats with pause at bottom- 405x5, 505x5x7
3/ Sumo dl standing on 5 inch box- 405x6x2, 455x6, 505x6
4/ wide stance sumo dl (2 inches wider on each side than normal)- 525x3x10
5/ pin dl (conv) from 3 inches below knees- 440x5, 530x5, 620x5, 710x5, 800x5 (PR)

Assistance work

1/ ivanko gripper- 3 sets of 20
2/ green band gms- 3 sets of 20
3/ green band standing abs- 100 reps
4/ side bends- 3 sets of 12
5/ glute ham raises- 3 sets of 12

Saturday 8-27-05

1/ Standing abs- 4 sets of 25
2/ db rotator cuff work- 3 sets of 15
3/ mini band triceps ext- 3 sets of 50
4/ light band pull aparts- 3 sets of 20
5/ ivanko gripper- 3 sets of 25
6/ leg raises- 3 sets of 15
7/ close grip face pulls- 250x8x3
8/ wide grip face pulls- …
9/ close grip lat pulls- …
10/ wide grip lat pulls to stomach- …
11/ wide grip palms facing lat pulls- …
12/ fat bar lat pulls- …
13/ chest supported db rows- 120sx10x3
14/ rear delt raises- 50x12x3
15/ straight legged sit ups- 3 sets of 12
16/ standing obliques- 3 sets of 20

Sunday 8-28-05

Warm up exercises-

1/ light band triceps ext- 3 sets of 20
2/ light band pull apart- 3 sets of 20
3/ db rotator cuff ext- 3 sets of 15
4/ mini band flies- 3 sets of 25
5/ standing abs- 180x20x3

Core exercises

1/ shirt work- 315x5x2, 365x5, 405x5, 455x5, 495x3, 545x2, 585x1, 635x1, 675x1 (put on shirt and went to 3 boards), 705x1 (to 1 board), 725x1x3 (touched)
2/bp (no shirt)- 495x3, 545x3, 585x3x4, 595x3x4
3/ 3 board bp- 605x3, 635x3, 655x3, 675x3, 705x3, 725x3x2
4/ bp with 2 sec pauses- 495x6x3
5/ band bp with med grip (strong bands)- 405x6x5

Assistance work

1/ machine triceps press- started at 20 and did 5 reps, kept adding 10lbs up to end of stack and only resting long enough for partner to change weight (did 5 reps ranging from 20 to 200 and back down to 20 in 10 lb increments)
2/v bar triceps ext supersetted with regular triceps ext- 150 for 3 sets of 10 each
3/ standing rope face pulls- 150x20x3
4/ light band front raises- 3 sets of 15
5/ light band triceps ext- 4 sets of 30
6/ green band standing abs- 100 reps

Monday 8-29-05

Warm up exercises-

1/ 45 degree back raises-3 sets of 12
2/ standing abs- 3 sets of 25
3/ db external rotator rotation- 3 sets of 15
4/ mini band rear delts- 3 sets of 20
5/ doubled mini triceps ext- 3 sets of 25

Core exercises-

1/ squats- 405x6x2, 505x6, 585x6, 675x6, 735x6 (belt and loose wraps on last set)
2/ speed squats on box- 525x2x10 with 45 sec rest
3/ dl (sumo) with 35 lb plates- 405x6x2, 505x6, 555x6, 625x6
4/ speed dl standing on 4 inch platform (sumo)- 435x1x20 with 25 sec rest
5/ bent over GMs- 355x6x6 with 45 sec rest between sets

Assistance exercises-

1/ seated close grip face pulls- 2259 plus doubled mini) x6x3
2/ seated wide grip face pulls- …
3/ lat pulls- …
4/ wide grip lat pulls to stomach-…
5/ upside down lat bar- …
6/ palms facing pulldowns- …
7/ glute ham- 3 sets of 15
8/ 45 degree side bends- 3 sets of15

Tuesday 8-30-05

Warm up exercises-

1/ standing abs- 3 sets of 25
2/ light band pull aparts- 3 sets of 20
3/ light band triceps ext- 3 sets of 15
4/ mini band rotator cuff work- 3 sets of 15
5/ mini band pec flies- 3 sets of 20

Core exercises

1/ Close grip bp- 315x5x2, 365x5, 385x5, 405x5, 425x5, 455x5, 475x5, 495x5, 515x5
2/ close grip 4 board bp- 495x6, 515x8, 525x6, 545x6, 585x6, 605x6 (PR)
3/ med grip chain bp (120 lbs of chain)- 315x6, 365x6, 405x6, 435x6, 460x6 (PR set of 6)
4/ close grip rep set- 405x11
5/ standing shoulder press- 225x6, 275x6, 315x6x2

Assistance exercises

1/ hex db push ups- 6 sets of 10 with 30 sec rest (added mini band)
2/ front plate raises (seated)- 45x15x3
3/ standing rope pulls to neck- 170x15x3
4/ db triceps ext- 55s x12x4
5/ doubled mini triceps ext- 100 total reps in 150 seconds
6/ standing abs with green band- 100 total reps

Wednesday 8-31-05

Warm up exercises

1/ standing abs- 3 sets of 20
2/ db rotator cuff ext- 3 sets of 15
3/ mini band rear delts- 3 sets of 20
4/ doubled mini triceps ext- 3 sets of 15
5/ ivanko gripper- 3 sets of 20

Core exercises

1/ Box squats (wider than normal stance) with 1 set of strong bands and 1 set of light bands (choked)- 435x5x8
2/ close stance squats- 525x6x3 (used a low box)
3/ Good mornings- 315x6, 365x6, 445x6x4
4/ romaniam dl- 455x6x4
5/ snatch grip dl- 405x5, 455x5, 505x5x2

Assistance exercises

1/ lat pull down with fat bar- 200 plus 2 doubled minix6x3
2/ close grip palms facing lat pull- …
3/ wide grip palms facing lat pull- …
4/ close grip face pulls- …
5/ wide grip face pulls- …
6/ wall sits with 50lb med ball- 2 sets of 75 seconds
7/ green band leg curls- 3 sets of 20
8/ leg raises- 3 sets of 20

thursday 9-1-05

Warm up exercises-

1/ standing abs- 3 sets of 20
2/ light band triceps ext- 3 sets of 20
3/ light band pull aparts- 3 sets of 20
4/ mini band rotator cuff ext- 3 sets of 15
5/ light band face pulls- 3 sets of 15

Core exercises

1/ cambered bar bp (3 inch increase ROM)- 315x6x2, 365x6, 445x6x2
2/ steep incline bp (close grip)- 315x6, 365x3, 375x3, 385x3, 395x3, 405x3, 425x3, 445x3, 465x3, 485x3
3/ seated shoulder presses- 275x6, 295x6, 315x6, 335x6, 365x10 (PR)
4/ speed bp (3 diff grips) with double choked average bands- 315x3x10
5/ decline close grip bp- 315x5, 365x5, 405x5, 455x5

Assistance work

1/ hammer strength shoulder press- 315x12x3
2/ mini band side raises- 3 sets of 20
3/ triceps pushdowns- 150x12x3
4/ overhead triceps ext on pushdown machine- …
5/ neutral grip triceps pushdown- …
6/ triceps pushdown with triceps strap- …
7/ lying triceps ext off bottom pulley- …
8/ standing abs with green band- 120 reps

Friday 9-2-05

Warm up exercises

1/ 45 degree hyper ext- 3 sets of 10
2/ standing abs- 3 sets of 20
3/ mini band rear delts- 3 sets of 25
4/ mini band rotator ext- 3 sets of 15
5/ light band pull throughs- 3 sets of 15

Core exercises

1/ Box squat with 120 lbs of chains- 405x5x2, 495x3, 585x3, 675x3x3
2/ wide stance squats with pause at bottom- 455x5, 535x5x7
3/ Sumo dl standing on 5 inch box- 405x6, 455x6, 505x6,525x6
4/ wide stance sumo dl (2 inches wider on each side than normal)- 540x3x10
5/ pin dl (conv) from 5 inches below knees- 440x5, 530x5, 620x5, 710x5 (did all sets stiff legged)

Assistance work

1/ ivanko gripper- 3 sets of 20
2/ green band gms- 3 sets of 25
3/ green band standing abs- 120 reps
4/ side bends- 3 sets of 12
5/ glute ham raises- 3 sets of 12

Saturday- 9-3-05

just did a few ab exercises, stretched and did about 20 sets of lats including various pulldowns and some wide grip chin ups. Also did a few sets of hammer curls.

714

Woah this guys a monster, ive never even heard of him until now. I think a few hours of youtubeing is in order.

715

[quote]BlackLabel wrote:
Woah this guys a monster, ive never even heard of him until now. I think a few hours of youtubeing is in order.[/quote]

Best current American lifter. You will find some gems.

716

Where was this posted again?

Is this going to be your new workout?

717

I also see that he has a problem hitting depth in a lot of his videos. He shoots the hell up like it’s LIGHT WEIGHT BABY.

718

[quote]ALKoHoLiK wrote:
I also see that he has a problem hitting depth in a lot of his videos. He shoots the hell up like it’s LIGHT WEIGHT BABY. [/quote]

From what I have heard he has/had really tight hips. Add a tight suit and tight wraps, that can make it pretty damn difficult to get depth. Plus, I bet the amount of volume he does would tend to make the hips tighter, not looser.

719

Week 3, Day 1 (transition block)

Squat
2x4x220 (50%)
2x4x265 (60%)
4x4x310 (70%) [last 2 sets belted]

Bench!
1x8x95
1x8x115
1x8x135
1x8x155
1x8x175

EZ Bar Floor Skullcrushers
1x8x45
1x8x55
1x8x65
1x7x75
2x9x60

Lat Pulldowns (V-bar)
1x15x80
1x15x90
1x15x100

Sumo Good Mornings (beltless)
4x5x185

Pendlay Rows
1x10x110
1x10x120
1x10x130
1x10x140

Seated Rows (V-bar)
5x10x70

Band Pushdowns
1x44, 33, 18, 18 (113 reps)

DC Lat Stretch

Squats were pretty difficult today. That may have been because of the rack pulls on Sunday, not completely sure. Even my first work set, 220 felt kind of heavy, odd.

So I decided to bench today, it felt okay. I will be curious to see how my shoulder feels the next couple of days.

I heard a podcast where Eric Cressey said 6 weeks of 50 sets a week of seated rows, face pulls, and 1 arm cable rows fixed his shoulder.

I really missed doing good mornings, glad to have them back.

720

Great job on all of that shit. I don’t see how you do all that volume. I guess that’s why you’re stronger than I…

Good luck with the face pulls and rows. I know you’re ready for that shoulder to heal up