dub
Junior Member
Posts: 96
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Post by dub on Jan 2, 2017 14:33:42 GMT -5
1-2-17 Monday
Deadlift (hook grip) 435X3 455X3 475X3 495X3
Snatch grip deadlift 315X3 365X5 405X3
Glute ham raise arms at head 2X10
Push sit up on easy decline 80-2X10
Hanging leg hip raise 20
All deadlifting will be with a hook grip. The nice symmetry of pulling this way seems to be negating the difficulty of starting to hook it. The snatch grip deadlift strength was a shock. I only did 3 at 405 because my strap came undone. I don't remember it ever being that easy. Ended up puking too which was also a shock since I didn't think I had worked that hard. I had come to believe that a hard deadlift session meant that your back was supposed to hurt pretty bad after. No back troubles here. 8 weeks of abs baby.
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Post by 3speed on Jan 2, 2017 15:34:11 GMT -5
I tried the hook grip for a while. I think it actually made the pulls a little easier but my thumbs would go numb for several days after a really heavy pull so I dropped it. Good luck with it - I hope it works for you.
Strong session but doesn't look like enough for that result. Hope you aren't coming down with something.
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dub
Junior Member
Posts: 96
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Post by dub on Jan 3, 2017 23:43:45 GMT -5
I've found in the past that the pain from hooking will completely come to an end after a while. Around 4 to 5 weeks if I remember correctly, you just have to stick with it. Years ago I did a lockout with a hook at 800 just to see if there was a limit to it. I didn't stick with the hook back then however since there didn't seem to be much difference between using it or not. Now I'm finding out as a submaster lifter I need to be as technically efficient as possible and a little thing like grabbing the bar evenly really matters.
I discussed getting ill with a college and we agree that it's a simple case of an overtaxed CNS. This coupled with missing reps in the session prior for no good reason makes it a little more obvious. I've been reviewing my training numbers and I don't see much of anything worth writing home about but realistically I've been pushing pretty hard pretty fast. After one more regular bench session tomorrow I'm going to take it down about 20% for a week or so in order to get some lower intensity work in.
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dub
Junior Member
Posts: 96
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Post by dub on Jan 6, 2017 7:55:30 GMT -5
1-6-17 Friday
DELOAD (weights at 60%, abs are no weight high rep)
Front squat 155-3X5
One leg dumbbell squats 50's-2X8
Crunches 150
Plank 4 min
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dub
Junior Member
Posts: 96
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Post by dub on Jan 9, 2017 19:33:08 GMT -5
1-9-17 Monday
DELOAD
Squat 255-3X5
Pause squat 205-2X5
Glute ham raise 2X5
Crunches 175
Plank 4:30
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dub
Junior Member
Posts: 96
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Post by dub on Jan 13, 2017 10:16:08 GMT -5
1-11-17 Wednesday
DELOAD
Bench 165-3X5
Dips 3X10
Kennelly presses 25's-3X10
One arm french dumbbell press 25's-3X10
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dub
Junior Member
Posts: 96
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Post by dub on Jan 13, 2017 10:20:44 GMT -5
1-13-17 Friday
DELOAD
Deadlift 285-3X5
Snatch grip deadlift 225-3X5
Glute ham raise 3X5
Crunches 200
Plank 5 min
And that was the last of the deloading. Glad too, I could barely stay awake through most of that.
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dub
Junior Member
Posts: 96
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Post by dub on Jan 15, 2017 14:47:37 GMT -5
1-15-17 Sunday
Front squat 260X5 210-2X10
Hack squat 180X6 230-2X6
Ab wheel 90X20
Leg hip raise 25X12
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dub
Junior Member
Posts: 96
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Post by dub on Jan 16, 2017 15:43:35 GMT -5
1-16-17 Monday
Bench 315X3 275-2X5
Dips 155-2X5
Incline dumbbell press on stability ball 80's-2X10
One arm dumbbell french press 40-2X10 each arm
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dub
Junior Member
Posts: 96
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Post by dub on Jan 18, 2017 9:27:56 GMT -5
1-18-17 Wednesday
Squat 435-3X5
Dumbbell leg curl 80-2X10
Glute ham raise 2X8
Push situp 75X8
Plank (one set) 15 sec at 45#, 15 sec at 90#, 15 sec at 135#, 15 sec at 180#, 15 sec at 225#
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dub
Junior Member
Posts: 96
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Post by dub on Jan 21, 2017 12:25:57 GMT -5
1-21-17 Saturday
Deadlift 425X5 485X5 505X3
Stiff legged deadlift on box with feet touching bar 375X3 405X3 435X3
One arm dumbbell rows 185-2X10 each arm
Ab wheel (one set) 25X5, 50X5, 75X5, 100X5
Hanging leg hip raise 25X8 25X6
Definitely had a 4th and 5th rep at 505 but stopped short since I was experimenting. Using a loop of tape on the bottom thumb joint and a loop on the top thumb joint which has pretty much fixed any hooking trouble. Also changed the setup to a catcher's stance to lock in the hooks followed by a lean back before the pull just like Eddie Hall does. Liking it so far.
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dub
Junior Member
Posts: 96
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Post by dub on Jan 24, 2017 10:51:26 GMT -5
01-24-17 Tuesday
Bench 320X2 275X5 275X7
Steep incline bench 155X5 175X5 180X4
Seated alternating dumbbell hammer curls 40's-3X8
Kennelly presses 40's-2X12
One arm dumbbell french press 40-2X12 each arm
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dub
Junior Member
Posts: 96
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Post by dub on Jan 28, 2017 19:49:21 GMT -5
1-28-17 Saturday
Work interfered and I had to skip a few days. I've worked both a 16 1/2 and a 26 hour shift since my last training session. Owning a business is like that sometimes.
Front squat 265X4 215X10
Single leg extensions 100-2X10 each leg
Single leg curls 75-2X10 each leg
Leg hip raise 25
Crunch machine 50
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dub
Junior Member
Posts: 96
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Post by dub on Jan 30, 2017 10:13:14 GMT -5
1-30-17 Monday
Bench 315X3 275X5 275X8
Dips 160-2X5
Standing alternating dumbbell press 60's-2X6 each arm
Front delt raises 25-2X6
One arm dumbbell french press 50-2X8 each arm
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dub
Junior Member
Posts: 96
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Post by dub on Feb 1, 2017 9:19:28 GMT -5
2-1-17 Wednesday
Squat w/ knee wraps 505X3
Pause squat 375X5
Glute ham raise 10 8 6
Ab roller (one set) 25X5, 50X5, 75X5, 100X5
Plank (one set) 35X30 sec, 70X30 sec, 105X30 sec, 140X30 sec, 175X15 sec
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Post by Ryan on Feb 1, 2017 11:22:56 GMT -5
what's your bw these days?
with poundage like that on the RO's and planks, you must have abs of steel.
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dub
Junior Member
Posts: 96
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Post by dub on Feb 5, 2017 19:01:22 GMT -5
198 this morning. I had been much lighter recently but an erratic work schedule made it hard to train light.
Going for maximum core strength. An injured back is what took me out of the game years ago as I got lazy with my core work over time. Trying to not make that mistake again.
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dub
Junior Member
Posts: 96
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Post by dub on Feb 5, 2017 19:03:02 GMT -5
2-3-17 Friday
Deadlift 515X4
A few infuriating emails from work and I had to leave. Work is a real problem sometimes.
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dub
Junior Member
Posts: 96
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Post by dub on Feb 5, 2017 19:14:25 GMT -5
2-5-17 Sunday
Finishing up from Friday
Snatch grip deadlift 405X3 435X3 445X3
Seated shrug machine 270X10 290X10 320X10
Hyperextension 45-2X10
Plank 170X90 sec
Leg hip raise 30
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dub
Junior Member
Posts: 96
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Post by dub on Feb 6, 2017 11:00:00 GMT -5
2-6-17 Monday Bwt. 198.4
Bench 320X3 280X5 280X7
Dumbbell press 95'sX7 95'sX6
Seated alternating dumbbell curls 50's-2X6
Tricep extension 100X10 100X9
One arm dumbbell french press 45-2X12 each arm
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dub
Junior Member
Posts: 96
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Post by dub on Feb 9, 2017 11:44:14 GMT -5
2-9-17 Thursday Bwt. 199.8
Front squat 265X5 225-2X10
Single leg curl machine 80-2X10 each leg
Single leg extension machine 100-2X10 each leg
Oblique machine 205X15 each side
Plank 180X90 sec
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dub
Junior Member
Posts: 96
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Post by dub on Feb 12, 2017 9:37:19 GMT -5
2-11-17 Saturday Bwt. 201.6
Squat 455X1 475X1 490X1
Squat with chains 385 bar weight + 2 pair of chains X3 385 bar weight + 3 pair of chains X3 385 bar weight + 4 pair of chains X3
Single leg curl machine 50-3X10 each leg
Ab wheel (one set) 25X5, 50X5, 75X5, 100X5, 125X1
Plank 190X90 sec
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Post by Ryan on Feb 13, 2017 9:33:33 GMT -5
Do you find benefits in using chains for raw training?
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dub
Junior Member
Posts: 96
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Post by dub on Feb 17, 2017 6:36:23 GMT -5
Yes. They are best used for putting a weight on the bar that on the top end is more than your max. This helps with making 90%+ weights more familiar and comfortable and teaching you to speed up the bottom half of the lift in order to create momentum that will outrun the bar that is getting heavier as you lift it.
Chains may be my favorite exercise. I just don't get to do them that much since I rarely go to gyms that have them. Definitely prefer chains over bands as bands deal much more with increased velocity which doesn't really fit my lifting style.
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Post by Ryan on Feb 17, 2017 8:54:47 GMT -5
understood. Thanks.
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