Monday 11/25/24
One arm side laterals using hammer bar, support free arm-
bar x several sets of 10
20# x11ea.
25# x6ea.
31.25# x2
35# x1 ea. (really hard)
drop down-
32.5 x3ea.
Gobblet Squat with hammer bar, bottoms up-
80# x6
125# x6
155# x1
185# x1 (10# PR) VID
MAXED!!! This is what I’m after. This fries the lower lats!
Pump stuff, hitting PRs in reps for now.
I’m trying to find a good solid hour of training to hit a 1-rep.
Will be hard to find time wise for the next week.
Might happen this weekend?
Here we go!!!
Friday
Had no clue what I was gonna do???
I was tired, just sleepy, pumpkin pie don’t help that…….
So I decided…….
One arm pec press lying on a ladder with hammer bar.
This is the 2nd time I’ve ever done. I failed 80# last time-
Up to-
80# x2 ea. arm, no rest-
82.5# x1 ea arm
Total maxed!!!
I feel awesome now. This took about 40 minutes.
Now if I was on a program, I’d be held back on that program.
This improvising was far better and I bet I got more out of it.
Picking the loaded hammer bar for the setup is like setting up for a Turkish getup only it’s picked up from a fuller ROM.
That alone is so beneficial!!!
Do you know WHY you build muscle in the gym and NOT resting, I’ll tell you why-
Let’s say you are trained hard but you want to lift again TODAY, so you get some food in you, some coffee tea, garlic whatever else then start doing something new to warmup or then maybe you do something new to maximum then you finish with something more familiar and get a PR. You just built muscle doing the work, not resting. You can repeat this every fracking day………
Golden tip for yall!
Saturday 11-30-24
Gym-
BW still holding about 195, I weighed 199 with big hoody on and sweat pants.
I was surprised, I’m lost a bit of fat and was thinking I’d be more like 190 or even under.
Wanted to get more out of pull-ups today-
Did some BW reps for warmup
Weighted wide grip negative-
25# x1 with 1 about half way up.
45# x1
60# x1
Regular wide grip pull-up-
35 x1 this was better than last time (PR).
BW giant set regular width-
5-pull-ups / 5-chin-ups / 4-pull-ups
That was max, I should have done another chin-up set. Will note this for next time.
Arthur lift-
Up to 120# with press behind neck x1 (20# PR)
Stienborn squat-
155# x10
200# x11
255# x1
Ran out of time for an attempt at a heavier weight. This was 10# away from matching my best.
Sunday 12-1-24
We hit failure today and many are thinking that I’m supposed be disappointed, no, this is expected. What matters is how you go about it in an anti status quo mentality-
Pull overs-
Up to 115 x1 (5# PR)
Floor press-
140 x24
160 x25
202 x10 (looking good)
253 fail
253 fail
240 x2 hard, 242.5 x1 hard
The 240x2 was hard but I’ve done that before, so I can’t finish with that. I thought, let’s do another 1-rep real quick but let’s add some weight, why be status quo with 240 again.
Arms are shot which be the issue, but who cares, all I care about going as hard as I can go!!! Which I did!
Wednesday 12/5/24
Weighted wall sit holding bar under legs-
up to 310# x15 sec. (new PR)
I’ve had limited time to train this week, no time for anything heavy, this is best I can do for now.
I had to do a late night quick workout the other night to get something in.
Also, full disclosure, with these rushed workouts this week I ended up (self diagnosed) with a partially torn distal bicep tendon.
I recently tried something new to replace not having a preacher bench, by just sitting in a chair. Rep 2 felt a twinge.
It’s been five days and I’ve been doing very light reverse curls hammer curls and I actually did 95 curls with empty bar 45# right after the injury.
Curling is extremely painful but this how to fix it and make that tendon bullet proof.
It’s getting better every day and I can finally start flexing the muscle and it’s starting to feel solid again, as opposed to a squashed little tire.
I could barley feel the tendon when trying the hook test 24 hours after it happened, now I’m feeling the tendon is there.
If I do them sitting curls again, they will need to be light only. Not sure if they are even necessary but they exposed a weakness.
I think the real weakness was I’m wasn’t doing reverse curls, which I’m doing lots of now.
@OTHSteve oh yeah!!! That’s the first book that changed my mindset back when I was about 23 spinning my wheels on the FLEX routines.
I have to tag you because all my posts have to be approved first here. Kinda typical, since I’m from the school of Dinosaur Training, lots of people do that stuff now, but back in the day the it’s was outcast stuff. I’m still the outcast though!
Sat. PR of 390 snatch grip-
Interesting log you’ve got here! I’m always interested in people getting results using different methods. I have to ask, have you ever read ‘Dinosaur Training’ by Brooks Kubik?
It’s not a program so much as a 100-some page anthem to heavy singles, old-school training, odd lifts and not being a wuss, and from what I get from your log I think it would be right up your alley.
Saturday 12/7/24
Squats 56 x50 nonstop
that was a warmup, this seems to be a great short way to warmup and work on improving.
Snatch Grip Deadlifts-
Deficit standing on 1-100# plate
Regular grip DOH monkey grip for warm up stiff leg 220 x15
Snatch grip
270 x2
320 x6
360 x1
no deficit-
390 x1 (10# PR) VID
One for Cliff!
Tuesday 12/10/24
AM - Tricep extensions standing using 50# plate-
up to 76 x41
PM-
OK, I been thinking about this one for over a week and since I’m not doing heavy BORs I want to keep the back fully dense so since I did snatch grip deads with 390, lets do some RDLs up to like 395.
This only the 3rd I’ve done RDLs and the 1st time without access to a rack. I stacked up enough plates to raise the bar 17".
Warmup-
Squats-
45 x40nonstop
72 x50nonstop
deficit deads standing on 100#-
220 x10 monkey grip
240 x12 monkey grip
Raised 17"-
RDL-
270 xfew
320 x1 +5-partials
370 x1 +4-partials
395 x2 full RDL reps (10# PR +1-rep)
I either got stronger or since I’ve changed my form using more legs. The partial reps previous are down just below the knee, plus the liftoff I feel is challenge, I can’t get my power from that height, no legs. I do the partials to get an extra pump in the back, they are really inspired by Big Lenny. I think his rack pull / row hybrid was unique and money for his back/trap development.
Barbell curls- 56 x72 !!!
Here ya go, Lenny Back Motivation! Porn Addicts…LOL, RIP-
Wednesday 12/11/24
Floor press-
120 x25
142 x25
164 x20
204 x8
252 fail
244.5 x1, 249.5 x1
252 fail (I was shot)
238.5 x1 (failed rep 2, was shot)
200 x9 shot
178.5 x13 shot
Went all out on everything and my upper arms are toast, so I’m happy about that. I’m happy I got back to back hard 1-rep with more than last time, only 12# away from my best 1-max effort ever. I do think this distal tendon issue held me back a little, this is a major player in stabling a heavy press.
Side laterals, full rotation all the way up-
up to-
15 x10
16 x15
@twojarslave i have to tag you here cause these mods are horrible to me-
I don’t roll but about your 160# accountant who don’t lift, here’s a 150# grappler who LIFTS and bends steel to train his tendons that have your accountant pissing himself. This guy broke people’s wrists on the street, I’ve been in the presence of his offspring and his son is over 90 and pulling cars with his teeth, how many people you know do that Twojar!!!
Here-
@twojarslave no the only way to know is IF you try those old lifts yourself and see if they help you in your grappling, which you’ll never even try. I’m done with your nonsense. I told you where my lifts originated from and you wanna put words in my mouth. Your not much of a man either, Twojar!!!
@dchris if you ever had to encounter a match with Atom, HE would having you pisssing yourself guarantee. Along with say Arthur Saxon, you really think you could handle a stud like Arthur Saxon???
I didn’t say me.
Arthur could bent press 350#+ at 200 BW, do you even know what a bent press is??? Go try 135 and be destroyed by it, but you won’t, you’d be too embarrassed to try it.
@dchris because the mods will take days to allow my posts, that’s why.
You’re still spinning your wheels and not seeing the big picture, that you and those guys in the vid have no clue what a bent press is. People today don’t do them, you can’t compare the power lifts to it at all. Saxons record still stands today and will most likely never be broken because it’s easier to stick to what everyone else is doing and be status quo.
You are really comparing that slob to Saxon, go look up what Arthur looks like first, lol.
The only way to know if some random dude who knows how to grapple will piss himself in your presence is to seek one out. First class is usually free at most BJJ places.
I volunteer as tribute. I’ll even raise the stakes by chugging a gallon of water and letting @cretin start knee on belly.
Wonderful. Let’s raise the stakes even more.
You must eat nothing but Taco Bell for 48 hours prior to the 2025 Piss Yourself Mat Challenge. Lots of it, rinsed down with warm Miller High Life.
Knee on belly to start, let’s see who can stay continent.
They’re both dead, so yes. We don’t need to have theoretical conversations on effectiveness of a skilled grappler against someone who is very strong. We are fortunate that the Gracies provided video proof all throughout the 70/80/90 leading into the first few UFCs. Take this match, which you won’t watch, an elite 77kg grappler against an elite 100kg grappler. Spoiler alert, 77kg wins and that’s against someone who is very big and strong, and an experience grapple.
Also, why are you editing posts to respond? Just reply like a normal person.
Friday 13th
One arm barbell press-
Up 85# x1 ea. PR
Very hard.
Then did a clean and one arm wrist rotation with the bar with 90.5#.
5# is like the world on the wrist when supporting a barbell with one arm.
@dchris look at this vid, I want you to find a grappler who can do this and go have a match with him, I bet you’d get flattened fast or pee pee and that’s only 205 look at that body position-
@dchris you are not grasping any of this. First that is NOT an overhead press, does that look like a traditional overhead press to you??? Really???
Second, I said “find a grappler who can do that”. Chances are you can’t because the majority of them aren’t doing that. You and @twojarslave are completely clueless and your so-called wits are not impressed by me.
You guys are blind to the fact that if anyone in your little inner circle of grapplers secretly decided to get that powerful (traditional powerlifting is NOT that) all you guys would get mopped up. LOL at Wits, you guys wouldn’t know Criical thought if it bit you on the behind. Too funny,
@twojarslave go get stronger at those lifts and prove ME wrong, seriously??? What are you scared of?
Traditional weightlifting that your coach did is not a bent press, strongman contests are not the old time lifts of not using racks and benches with uprights to move very heavy weights.
Arguing with you is like talking to a brick wall.
@dchris you keep making yourself look stupider and stupider, you compare and overweight non fighter like Shaw to Saxon, not even close, but I bet Shaw would mop you up with one finger on the mat because I don’t think you are even close to a GOAT grappler, too funny.
What does over head pressing 205 have to do with grappling?
You seem to continue to believe that elite strength in specific movements correlates to overall athletic abilities. That isn’t true. A level of strength is great for sports, BUT there is a point where the effort required to push strength in said events to elite levels impacts the actual sport.
Here’s Brian Shaw training with grapplers.
My BJJ coach won a world championship in masters weightlifting for Team USA. His coach competed in strongman. I got special treatment for being unusually strong from both of them.
Grapplers are aware that strength training exists.
Dude, just go try a class if anything I’ve written is bothering you that much. Go prove us all wrong.
You have no idea how those guys train or have trained. You’re projecting your own insecurities on to people who you’ve never met or interacted with.
There’s all kinds of strength training equipment a few feet away from the mats at their gym. There’s at least 10 guys there who could out lift you on any lift of your choosing.
Stop tagging me. I find you mean-spirited and delusional.
