Road to 600KG and Gripper Training

Training Training Logs
161

Aug 28 2017

Begin next cube cycle (10 weeks)

Heavy Deads
135 x 2
225 x 2
275 x 2
315 x 2
375 x 2
395 x 1
420 x 1

Knee Pulls
465 x 3 singles

Sumo
315 x 3 singles

High Bar Squat
3 x 8 x 315

162

Aug 29 2017

Rep Bench
135 x 5
155 x 5
185 x 3 sets x 8

Floor Press
135 x 3
155 x 3
185 x 3
195 x 3 x 3 sets

CGBP
165 x 2 sets x 10

8 minutes AMRAP
5 x axle row @ 165
10 slam ball @ 30 pounds
15 push-ups

Made it 4 rounds

163

Aug 31 2017

Speed Squat
240 x 8 sets x 3

Bottoms up squat
Hit a few reps at 225 felt like shit and was so slow and Grindy

Belted up and hit 275 x 10 and called it a day

164

Sept 4 2017

Front Squat
135 x 3
185 x 3
225 x 3
245 x 1
275 x 1
300 x 1

Snatch grip deads
135 x 8
185 x 8
225 x 8
245 x 8
275 x 8

Bar Lunges
Bar x 8
65 x 8
80 x 8
95 x 8

Band Leg Curl ISO holds
Rogue black short band - 3 x 4, 6 sec hold with 10 sec rest between reps

Suitcase Deads
135 x 3 x 3 each side

165
1 Like
166

Sept 5 2017

CGBP
135 x 3
165 x 3
185 x 3
225 x 3
245 x 1
260 x fail

185 x 11/pause 3

Pretty bummed I didnā€™t hit that got only like 4 hours of sleep last night though

Dead stop rows
135 x 6
165 x 6
185 x 6
225 x 6
240 x 4

Kickbacks w/ 10 lb plate
4 x 8 with 4 sec squeeze at top

Barbell Curl
4 sets x 8 ( bar, 65, 75, 85)

Max reps incline push-ups x 38

167

Sept 7 2017

Squat
275 x 2 x 12 sets 45 sec rest

Deadlift
300 x 1 x 10 sets 30 sec rest

Good mornings
105 x 10
125 x 10
135 x 10
145 x 6

Form started to breakdown so I stopped as is.

Split Squats on bench
BW x 20 x 3 sets each leg

This was a scorcher

Felt good on speed today deadlifts felt super light. Squats still felt kinda slow but I believe itā€™s relative. I always feel slow but when I record myself it seems like a fast lift super weird feeling .

168

Sept 8 2017

Speed Bench 9x3 @ 60% (160)
-3 sets med grip, 3 wide, 3 close with 45 sec rest

Superset
JM Press - 3 x 6 @ 75
Bench dips - 3 x 20

Pull-ups (12, 9, 8)

Bradford Press 3 x 12 @ 65

Superset
Reverse Barbell Curl 3 x 12 @ 65
Rear Fly with 10 lb plates 3 x 20

169

Sept 11 2017

Sumo Deadlift
135 x 2
185 x 2
225 x 2
275 x 1
315 x 1
365 x 1
405 x 1

SGDL

2 x 15 reps @ 225

1 Like
170

Sept 12 2017

Floor Press
135 x 3
165 x 3
185 x 3
225 x 1
245 x 1

185 x 7

Dead stop rows
135 x 6
165 x 6
185 x 6
225 x 6
240 x 5

Got one more rep that last week at 240lbs, progress is progress i guess

Kickbacks w/ 10 lb plate
4 x 8 with 4 sec squeeze at top

Barbell Curl
4 sets x 8 ( bar, 65, 75, 85)

Max reps incline push-ups x 40

171

Sept 13 2017

Speed squat - 10 x 2 @ 295 w/ 45 sec rest

Speed Deads - 10 x 1 @ 325 w/ 30 sec rest

Good Mornings
115 x 10
125 x 10
135 x 10
145 x 10

Still gettin my form down with these.

BW squat AMRAP
190 x 26

172

Sept 17 2017

Box Squat
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 1
405 x fail (twice)

Bar lunges
65 x 12
95 x 10
115 x 8

Band Leg Curl ISO
3 x 6 (6 Sec hold per rep) w/ rogue black mini

173
174
175

Sept 19 2017

ME OHP Standing
Bar x 3
65 x 3
95 x 3
135 x 3
150 x 1
165 x 1
175 x 1

Squeeze Kickbacks (2sec each rep)
5 x 8 @ 10 lb plate

Dead stop row
135 x 6
165 x 6
185 x 6
225 x 6
245 x 2/2/2

Bar curls 4 sets

Shoulder trifecta 20 reps front/side/rear without dropping
10 lb plates

Max push-ups incline
41

176

Just searched back through my log and the 175 pound OHP is an all time PR for me! Also i have not done any overhead work in about 2 months so thats pretty interestingā€¦

2 Likes
177

Sept 21 2017

Squat
Warmup moving up by quarters x 2
315 x 2 x 3 sets

Speed Deads
350 x 1 x 10 sets @ 30 sec rest

SGDL
135 x 8
185 x 8
225 x 8
275 x 8
315 x 8

Ab rollers

Top set of SGDL

Top set of squat

178

Sept 25 2017

ME Lower

1.5" Deficit Dead
135 x 3
185 x 3
225 x 2
275 x 2
315 x 1
365 x 1
405 x 1
440 x 1
455 x 1

Wide Stance Squats
135 x 6
185 x 6
225 x 6
275 x 6

Ab rollers

179

Sept 26 2017

ME upper

Wide Paused Bench
135 x 3
155 x 3
170 x 3
185 x 3
225 x 1
250 x 1

Push Press
135 x 3
155 x 3
170 x 3
185 x 1
205 x 1 (PR)

Inverted BW rows
3 x 15

Reverse EZ curl w/ rear laterals
3 sets

Was shooting for 3RM on push Press but was feeling good for a PR attempt

180

Sept 28 2017

Squats
worked up to 205 for 4 sets of 12

Really trying to grease the groove and continue to improve on my form/technique to figure out what feels good.

Modified GHR (with bench and loaded barbell)
3 x 5

Lunges
BW x 20 x 4 sets