His grip is sick. Can eaisly pick up the inch db, and the blob.
Last week he did a 600lb hold for 60 seconds and had more left. Moves really well for a big guy too.
It’s kinda annoying to train with him sometimes as he just makes lots of shit look easy, but it’s something to aspire for.
Monopoly
I’ve also witnessed Brian Shaw one hand pinch two 45’s smooth side out.
His hand size has a lot to do with some of his freaky grip stuff, but yeah he does have a great grip.
05/07/07
Bastardized Westside for Skinny Bastards
ME Lower
ME Movement: Close Stance Parallel Squats
135x10
155x8
185x5
205x3
225x1
245x1
270x1(5 lb PR but ugly…good morninged the bitch… attempted 2nd rep lost my form on dropping into the hole and bottomed out)
245x1
245x1
225x2
BB Bulgarian single leg squat:
45x5 each leg
75x8 each leg
85x8 each leg(PR)
85x8 each leg
85x8 each leg
DB RDLs:
70s x 8
75s x 5(PR)
75s x 5
75s x 5
75s x 5
75s x 5
GHR:
BWx4 +3 negatives
BWx3 +4 negatives
BWx2 +5 negatives
Plate pinches:
left hand:
3 10s x 10 seconds
3 10s x 12 seconds
3 10s x 3 seoonds (lol not enough rest between sets me thinks)
right hand:
3 10s x 12 seconds
3 10s x 17 seconds
3 10s x 4 seconds(lol again)
My legs are fried. I’m not really happy with my ME. Form was horrible. I tried to drive up out of the hole and my legs weren’t strong enough and i hit the wall so I ended up good morninging it.Not gonna go back to that kind of squat again. I end up doing that. Bulgaqrians were god awful tough. To give you an idea of how dead my hams were I can normally do a set 10, 8, and 6. So thats like a 50% drop lol. I’m happy with my accessory movements.
It might have been ugly but you got the lift and it was a PR so f it, Just means you will nail it alot cleaner next time
Thx KO. A PR is still progress, huh? Popped some blood vessels doing it lol. Im pysched for ME upper tommorow…
05/08/07
ME Upper
ME movement: BB bench
135xton
155x10
175x5
185x2
195x2(2 rep PR last time I couldn’t get it once)
185x1
185x1
190x1
195x1
185x1
185x1
Supplemental lift: DB mid incline bench
40s x some
45s x 8
50s x 4
60s x 3
Work set= 4x6 w/ the 50s
Horizontal row: Seated wide grip(used lat pulldown bar) cable rows
70xsome
90xfew
120xnot very many(way heavier than i thought)
100x6(too heavy)
Work set=4x6 with 90lbs
Rear delt/ upper back: Face pulls w/ rope
Work set=3x12 w/ 50 lbs
Overhead movement: Neutral DB militaries
4x6 with 35s(tried with 40s but was dying after 1st set so I ended up just using the 35s… neutral grip takes some getting used to)
Heavy abdominal: tommorow lol… didnt have time
I’m very pleased with my PR on bench. Set up was solid and I tried a third rep on 195 and missed it at midpoint which means ill be rotating 2,3 board presses along with floor presses and some overhead. With westside Im able to identify my weakpoints and correct them with different movements. Also I am noteably sore in my posterior chain today.
Deadlift day 5/08/07
Deadlifts with axle
190x5
280x5
330x2 (grip slipin)
Damn these are hard stupid small hands! with 18" I can hook my knees under and keep the bar against my body the whole time keeps the strain off my grip but I will be doing these for awhile to help with grip than the rack pulls to overload my grip
18" rack pull (normal bar)
365x10 (might have been 11 or 12)
this was fun, found my grove, reped them out real quick I did pause at the bottom every time like I was waiting for the lift signal, my neighbors think I am nuts around 8 I let out some physco animal noises, lol
1 arm DB row
75x10
75x10
75x10
these where done with just my left as I have a nice bruise on my right uper bicep and I want to keep it easy on it.
plate pinches
10lb plates smoth side out (duh)
I would hold one side for 60 seconds than pass to the other hand for 60 seconds until I failed with both hands, no rest.
leftx60
rightx60
leftx60
rightx60
leftx37
rightx42
The time arnt dead on as I was counting in my head, couldn’t find my stopwatch, pretty happy with this though, felt like my thumb was going to rip off!
Wanted to do more excercises but want to keep the strain off my bicep, got to be careful with those in strongman!
I did try to do some 4" deficeit SLDL’s with 185 did 5 reps but my lower back was fried and the time under tension didn’t fell good on my bicep, might have been all in my head though but I want to be cautious
[quote]KO421 wrote:
Deadlift day 5/08/07
Deadlifts with axle
190x5
280x5
330x2 (grip slipin)
Damn these are hard stupid small hands! with 18" I can hook my knees under and keep the bar against my body the whole time keeps the strain off my grip but I will be doing these for awhile to help with grip than the rack pulls to overload my grip
18" rack pull (normal bar)
365x10 (might have been 11 or 12)
this was fun, found my grove, reped them out real quick I did pause at the bottom every time like I was waiting for the lift signal, my neighbors think I am nuts around 8 I let out some physco animal noises, lol
1 arm DB row
75x10
75x10
75x10
these where done with just my left as I have a nice bruise on my right uper bicep and I want to keep it easy on it.
plate pinches
10lb plates smoth side out (duh)
I would hold one side for 60 seconds than pass to the other hand for 60 seconds until I failed with both hands, no rest.
leftx60
rightx60
leftx60
rightx60
leftx37
rightx42
The time arnt dead on as I was counting in my head, couldn’t find my stopwatch, pretty happy with this though, felt like my thumb was going to rip off!
Wanted to do more excercises but want to keep the strain off my bicep, got to be careful with those in strongman!
I did try to do some 4" deficeit SLDL’s with 185 did 5 reps but my lower back was fried and the time under tension didn’t fell good on my bicep, might have been all in my head though but I want to be cautious[/quote]
Nice on the plate pinches. Those are a bitch. Rack pulls are good stuff too… Im gonna use that on thursday as one of my posterior chain movements.
[quote]RailRoader wrote:
Nice on the plate pinches. Those are a bitch. Rack pulls are good stuff too… Im gonna use that on thursday as one of my posterior chain movements.[/quote]
thanks
I was doing low rack pulls 18" becuase my next comp has a 18" DL
next week I will shoot for 405x10
I am hoping to hit 5-10 in my comp with 450 but grip will be the diffrence.
HELL YEAH! my 12" log and deluxe farmers bars arrived in the mail today! ME log press tonight, hope to get around 190-200lbs
[quote]KO421 wrote:
HELL YEAH! my 12" log and deluxe farmers bars arrived in the mail today! ME log press tonight, hope to get around 190-200lbs[/quote]
Congrats Bro!!!
[quote]KO421 wrote:
HELL YEAH! my 12" log and deluxe farmers bars arrived in the mail today! ME log press tonight, hope to get around 190-200lbs[/quote]
Don’t hope for 200lbs, go KILL it!!
Enjoy the equipment KO.
Monopoly
Well it didn’t happen, that log kicked my ass…
95x8
155x3
175x2
195x0
195x0
195x0
195x0
The most I ever did before was 180 on a 10" log so I think I was overestimating, the 175 flew up though didn’t even get much leg drive out of it, my pure strength is alot better with a neutral grip.
I just didn’t fell comfortable/safe with the log on my chest I didn’t even really attempt a press any of those times, a couple I just got it to my chest and put it back down, I tried to get some leg drive but didn’t fully commit, my neighbor saw me screaming and throwing my wrist wraps on the last one, lol
155x2
115x8 strict press
4 zeros is really taxing and there was no way I was doing any assitnce work, to pissed off.
I will let that log know who is boss next week.
Saturday May 12th ACC
Just a couple sets of curls, hammer curls, abs, rear delt, etc…
Sunday May 13th Events
Log press
95x5
145x4
165x4
175x2
145x10
Just wanted to get some more work in, was recovered from Wendsdays pressing.
Pretty happy with the 145x10, damn log is tiring for reps.
Farmers walk
Just some light trips with about 140 each hand, including walking up a incline.
Meant to go heavier but they didn’t fell great, I tore a callous and I forgot my belt.
Not to bad of training day considering I was out tell about 4 in the morning the night before…
[quote]KO421 wrote:
Well it didn’t happen, that log kicked my ass…
95x8
155x3
175x2
195x0
195x0
195x0
195x0
The most I ever did before was 180 on a 10" log so I think I was overestimating, the 175 flew up though didn’t even get much leg drive out of it, my pure strength is alot better with a neutral grip.
I just didn’t fell comfortable/safe with the log on my chest I didn’t even really attempt a press any of those times, a couple I just got it to my chest and put it back down, I tried to get some leg drive but didn’t fully commit, my neighbor saw me screaming and throwing my wrist wraps on the last one, lol
155x2
115x8 strict press
4 zeros is really taxing and there was no way I was doing any assitnce work, to pissed off.
I will let that log know who is boss next week.[/quote]
Hey bro dont get discouraged.
One thing that was helping me Load that damn log up put it on pins in the rack and get used to holding heavy load and Front squat with it. dont even have to attempt to pree just try and exlode etc get used to that Friggin pain in thew ass log Love to hate that damn thing
I will still have a ton of work on it when I get back to pressing they are just a different beast
Phill
Phil, I tried front squating with the log but couldn’t keep my balance when going low, should I just do almost parllel squats or 1/4 squats?
[quote]KO421 wrote:
Phil, I tried front squating with the log but couldn’t keep my balance when going low, should I just do almost parllel squats or 1/4 squats?[/quote]
Sure on heavy one go ahead and do partials if need be try and get a full ROM hen you can but really how far do you go with a Push its just a quick dip. The main thing just getting used to that load on your chest set the pins so they are 1/2 or 1/4 ROM and just try and get that explosion etc
Phill
Oh and this type of thing really helped me with kegs and I imagine stones as well. Was having probs always getting it HIGH really rolling it up there. Sop instead of just lifting and loading it. Lift that sucker get it HIGH and go for a walk HOLD it at full height. That really helped me always get the kegs etc more then high enough.
Phill
Thanks Phil,
Hey where has everyone else been? Seems like I am the only one posting on this thread anymore, well I hope everyone else is still training hard and just not posting.
Still here and training.
Shoulder is much better. Was able to work up to a 300 incline log on Monday, along with some sets on the 100lb db’s. Had very little pain during, and only mild soreness the next day. Hopefully now I can work on getting some of the strength back now.
Had 5 of us for a ME squat session yesterday, it was a great one. Our group had several PR’s, I got 500 belt only pretty easy off of a parallel box. Beau just missed 615 below parallel. Finished it with 2 sets of 20. We also hit farmers deads, and hold for time. I am shattered today.
Have 2 comps coming up, getting excited about both of em. Hope everyone else is doing well.
Monopoly