HIT Basic regimen, week 2... and a readjustment...

Saturday, 17.1.2015
225 lbs., 52 minutes

warm-up: elliptical machine, stretching, motions

Leg curl: 90 lbs x 17c

Leg extension: 90 x 17c

Leg press: 210 x 22
(blech; Not true failure, but my exertion headache kept me in check)

db pullover: 85 x 11e

Hammer chest press: 150 x 15e

T-row: 115 x 10c

db MP: 40 x 3 / 45 x 7e

BBC curl: 75 x 10e
:)

db tricep extension: 60 x 10e
(with two body English concentric cheats)

db farmer carry:
85 x 65 steps left hand /
85 x 65 steps right hand /
80/85 (L/R) x 50 steps
85/80 (L/R) x 31 steps

standing calf press: 240 x 15c

+ + + 

Got an exertion headache on Wednesday, took Friday off, felt it again on Saturday on pullover and leg press, but focused on breathing (avoid Valsalva) and it felt much better, so the rest of the workout felt very good. Have been taking a lot more ibuprofen than usual, and really hydrating. I will survive.

I am pleased with my strength gains so far, and will only workout this Tuesday and Thursday, but will ratchet back some weight gradients in order to increase the conditioning component of this HIT regimen. Faster but lighter. Then heavier again.

Saturday and Sunday I did some forearm and ab workouts: mace, ab wheel, 1.5 gripper, 25-35 minutes each, and took a good walk with the family Monday evening.

Re-building notes... gains... rest is so important...

Tuesday, 16 December 2014 
Ahnohld Three-Day Split, Day ___
60 min. 

warm-up: stretching, motions, etc.  

SQ: 12, 10, 8, 6 @ 225, 245, 265, 285 lbs. 

leg curl: 12, 10, 8, 6 @ 70, 80, 90, 100 

db floor press (with elevated feet): 12, 10, 8, 10 @ 65, 60, 70, 75
[An old-timer (sort of) saw me doing floor presses and suggested I throw-in leg raises while doing them, to activate my abdomen and destabilize my torso to enhance pectoral control. I like it. He then told me that he had a heart attack recently due, apparently, to a hypertrophic heart, after 36 years of heavy lifting. He said he is giving his doctor until the end of January to get things right, at which time, either way, he'll resume heavy training. Kind of creepy to get advice from a guy who might literally die under the bar in the next few weeks.] 

PU (supinated): 14, 9, 7 @ bdw  

db pullover-press: 12, 10, 8, 6 @ 60, 65, 70, 75  

EZ bar curl: 12, 10, 8, 6 @ 50, 60, 70, 80 

This was an abbreviated and more quickly done workout, which was fun, since I had to get my wife to a teacher function that evening. I drank two 500 mL bottles of Cytomax.

+ + +

Wednesday, 17 December 2014 
walking with double stroller 
2 miles, 30 min.

+ + + 

Thursday, 18 December 2014 
walking with double stroller
2.6 miles, 40 min.

+ + + 

Friday, 19 December 2014 
Ahnohld Three-Day Split, Day ___
80 min. 

SQ: 12, 10, 8, 6 @ 230, 250, 270, 295 lbs.  

leg curl: 10, 9, 8 @ 90, 100, 110  

calf press: 18, 16, 15 @ 255 (?)
[I'm never really sure how to tally a leg press machine. I guess you don't count the board itself.]  

db floor press (with elevated feet): 12, 10, 8, 8 @ 70, 75, 80, 85  

[PU (supinated): 15, 9, 8 @ bdw
[and
[db MP: 12, 9, 6 @ 45, 50, 55 

[In order to save time, I "intermeshed" one set of each exercise after the other.] 

[EZ bar curl (narrowish grip): 12, 10, 8, 9 @ 50, 60, 70, 80
[and
[db tricep press (supine, two hands on one db): 12, 10, 10 @ 70, 75, 80
[Ditto.]

I ended up talking for a few minutes with a couple guys about new exercises and programs they can try. I mentioned that I'll be doing a "high-intensity program" in the new year, and they said they wanted to try the same, "like Crossfit." Let's just say, though, that the HIT method I will be doing is much different from Crossfit/Insanity/PX-90-style intensity workouts. With my HIT goals, the maxim is, "Less is more", while those other intensity programs are driven by the idea that "more is never enough."

In any case, I felt much stronger on squats, and I was pleased to see my pullups and floor press improved. I once again drank two bottles of Cytomax. Originally I had planned to return on Thursday, but I wisely decided to give myself one more day of rest (and walking), which was a boon.

Next week I am partial to idea of going to the gym simply to do a baseline workout to prepare for my HIT program. That is, I will run through the exercises I'll be doing to establish roughly my 1RM for each, and then use a 75-80% "inroad" of that amount for the workouts themselves.

Then again, I realize that after a few days off, especially with the holidays looming, I may want to go for one more solid full-body workout and then use the first two weeks of the the HIT program to establish weights, rhythms, stations, etc. (which is kind of what Darden intends for the first two weeks, anyway).

I'm really itching to work in some grip training days again. Walking/Jogging with the kids will generally be my off-day activity for the foreseeable future.

Workout updates... Miscellaneous...

9/20 Saturday: 
heavy bag & double-end bag - 3 min., 1 min. rest each x 4

9/21 Sunday: 
one-arm KB swing: 55 lbs. 30/30
"Perfect" ab wheel: 4/2/2/4
shadow boxing: 1 min.
1 min. rest
x 4

9/22 Monday: 
mid-air rows: 12, 12
mid-air pushups: 12, 12
eagle loop pullups: 12, 10
ring dips: 10, 8

9/23 Tuesday: 
warm-up: ghetto gripper, space mace, stretching
----
CoC #2 - 8/8 L/R closes (individual sets) [Interestingly, my left hand actually felt stronger this time. I didn't start to struggle until the fifth set or so.]
one-arm KB swing - 55 lbs 30/30 x 3
wrist roll - 8 lbs. x 6
ab wheel - 4/2/2 x 4 [4 frontal rolls, then 2 oblique rolls for each side]

9/24 Wednesday: 
mid-air rows: 12, 12, 12, 12
mid-air pushups: 12, 12, 12, 12
eagle loop pullups + L-sit: 7, 7, 5, 4
ring dips + L-sit: 7, 6, 6.5, 4/1

9/25 Thursday: 
warm-up
----
double-end bag - 2 min.
1 min. rest
heavy bag - 2 min.
1 min. rest
jump rope - 2 min.
1+ min. rest
x2
-----
21 lb. medicine ball throw-catch off trampoline 25/25 L/R
21 lb. medicine ball throw-catch off trampoline 25 both hands
25/25 L/R tornado ball rotations
25/25 L/R overhead tornado ball swings
x 4

+ + + 

Praise God, it's getting cooler. I love winter. Granted, "winter" in Florida does not count in some people's eyes, but at least "the great sweating" is nearly over.

Running... Grip training... Boxing...

And in the words of Gene Wilder, "FAT! FAT! FAT! FAT!"

Sunday, 14 September 2014 

1.
3 min. jog
30 sec. sprint
30 sec. jog
2.
3 min. walk
30 sec. jog
30 sec. spring
3.
3 min. walk
30 sec. jog
30 sec. sprint
4.
3 min. walk
30 sec. jog
30 sec. sprint
5.
3 min. walk
30 sec. jog
30 sec. sprint

[This felt pretty good. I felt achey and shin-splinty on the first set, so I reprogrammed to emphasize walking.] 


Monday, 15 September 2014 

8 lb. wrist roller x 3

CoC #2 - 4 closes L, 1 near close L/5 closes R

wrist roller x 3

34 lb dino db curls - dozens of reps

[Maybe the wrist roller zapped my forearms too much, or maybe I trained too soon after a hard ring workout (Saturday), but this was not a great showing. My biceps have been nicely sore since that night. I don't my biceps all that much, at least not in an isolated, cosmetic way, but I think I'm going to start throwing in some curls like this to round out grip workouts.] 


Wednesday, 17 September 2014

3 min. double-end bag
1 min. rest
3 min. heavy bag
1 min. rest
x 3
-----
Then I mowed, trimmed, and swept the yard. Dad exercise. It counts. Meh.

I also decided to record some of my boxing, but golly I always look like such a fat, wobbling ogre when I box. I rarely inflict my body image upon the eyes of the world, but why not? Hence the Gene Wilder quotation again. My boxing name, by the way, I decided would be "The Greek Geek", weighing in at 220 lbs. (I think I could cut down to 205, though. Still heavyweight, so I guess some ogrish bullishness is okay.) 

HIIT... Beach Life... Grip training...

Friday, 29 August 2014 

sagittal sledge hit: 12/12
rest 30 sec.
frontal sledge hit: 12/12
rest 30 sec.
low lateral sledge hit: 6/6, 6/6  
rest 30 sec.
medicine ball thruster: 20
rest 1 min.
x 4
---------
walking: 15 min.


Saturday, 30 August 2014 

[Spent the day at the beach with my brother and his family. Swam out fairly deep for a while, felt like losing myself in the sea. Had two cups of coffee to kick my drowsiness while watching a lecture with my brother, so when I got home, I had to put the buzz to good use.]

ghetto gripper : 15 closes

CoC #1.5 : 8 closes

CoC #2 : 1 close L/R

CoC #2 : 1 close L/R

perfect pushups*: 15 reps

CoC #2 : 1 close L/R 

perfect pushups*: 15 reps

CoC #2 : 1 near close L, 1 close R 

perfect pushups*: 15 reps 

CoC #2 : 1 near close L, 1 close R 

perfect pushups*: 15 reps 

CoC #1.5 : 10 closes 

perfect pushups*: 15 reps 

CoC #1.5 : 8 closes 

perfect pushups*: 15 reps 

wrist roller: 8 lbs. up/down

perfect pushups*: 15 reps 

wrist roller: 8 lbs. up/down

perfect pushups*: 15 reps 

wrist roller: 8 lbs. up/down

perfect pushups*: 15 reps 

wrist roller: 8 lbs. up/down

perfect pushups*: 15 reps 

* (alternating unilateral foot) 

Grip training...

Tuesday, 26 August 2014 
60 min. 

[An interesting workout. Once again, training my grip as a power exercise makes all the difference. I had a sloppy palm set-up on sets 2 and 3 for the CoC #2. Over all, it's progress from last time, even in the kb swings!]

warm-up:
- kettlebell twists, shakes, catches
- space mace: 30 sec./30 sec. x 2
- ghetto gripper : 8 closes L, 10 closes R
- CoC #1.5 : 6 closes
- stretching

CoC #2 :
1 close L, 1 close R, rest
1 rep L, 1 close R, rest
1 rep L, 1 close R, rest
1 close L, 1 close R, rest
1 close L, 1 close R, rest
1 close L, 1 close R, rest
1 close L, 1 close R, rest
1 close L, 1 close R, rest

CoC #1.5 : 10 closes L, 8 closes R

CoC #1.5 : 8 closes L, 6 closes R

COC #2 : 1 close L / CoC #1.5 : 4 closes R

15+35 lb. KB swing: 30 L, rest 30 sec., 30 R, rest 30 sec. x 5

Grip training + kettlebell

Tuesday, 19 August 2014 

space mace: 30 sec./30 sec. L/R x 2

ghetto gripper: 8 closes

CoC #1.5 : 6 closes

CoC #2 : 1 close L/R

CoC #2 : 1 close L/R

CoC #2 : 1 rep L, 1 close R

CoC #1.5 : 10 closes L, 8 closes R

CoC #1.5 : 8 closes L, 6 closes R

[Then I gave the kids a shower...] 

15+35 lb. KB swing: 20/20, rest 30 sec. x 6

+ + + 

I reminded myself that heavy grip closing has to be trained like powerlifting. So I kept the volume low, and rested about 2 minutes between each effort with the #2. Almost three closes with my left hand. This is progress.

I think I'll train boxing tomorrow.

Oh, and I'm currently addicted to watching the old HBO show, Oz.

Stay tuned. And try not to go to prison.

21 Day Kettlebell Blast ... sort of...

Day 21
[Skipped in order to do a gymnastic workout, as described in this recent plan.]

Mid-air horizontal rows: 5, 5, 5, 10
Mid-air decline pushups: 5, 6, 7, 10
Eagle-loop pullups: 5, 5, 5, 6
Ring dips: 5, 5, 5, 5
Arm-assisted pistol squat: 5, 5, 5, 5
L-sit: 5 sec., 6 sec., 6 sec., 10 sec.

Day 21 
[The workout I just did can stand in for the 21st day.] 

15+35 lb KB swing: 30/30
space mace: 30 sec./30 sec. x 2
ghetto gripper: 10 closes L/R
CoC #1.5 : 10 closes L/R
CoC #2: 1 rep L, 1 close R
CoC #2 : 1 rep L, 1 close R
CoC #1.5 : 8 closes L/R
CoC #1.5 : 6 closes, L/R, 2 closes L
15+35 lb KB swing: 30/30 X 5

21 Day Kettlebell Blast - Day 17

Day 17 
I worked on the mower, cut the grass, and then...

grip training -
space mace: 30/30 sec., 30/30 sec.
ghetto gripper: 10 slow closes
CoC #1.5 - 6 closes L, 6 closes R
CoC #2 - 1 close L, 1 close R
CoC #2 - 1 close (?) L, 1 close R;
CoC #2 - 1 rep L, 1 close R; 1 rep L
CoC #1.5 - 8 closes L, 8 closes R, 2 closes L

15+35 lb KB swings - [50 lb is starting to feel light!] 
30 sec. L
rest 30 sec.
30 sec. R
rest 30 sec.
X 5

5 min. walking 

wrap-up: 
20 lunges, 12 perfect pushups, 20 lunges, 12 perfect pushups, 20 lunges, 12 perfect pushups
space mace - 30/30 sec., 30/30 sec.

21 Day Kettlebell Blast

Day 15
[Still saddled by a stifling inertia. I almost did not workout, but later in the evening I just started doing some grip training for the hell of it.] 

space mace: 30 sec./30 sec., 30 sec./30 sec.

ghetto gripper: 10/10

35 lb KB swing: 30/30, 30/30

CoC #1.5 - 6 closes

CoC #2 - 1 rep L, 1 close R, 1 rep L, 1 rep R

CoC #1.5 - 10 closes L, 10 closes R

35 lb KB swing: 30/30, 30/30

Brainstorming... Bodyweight... Barbells... Boxing...

Having been out of the gym for close to two months, I feel totally disoriented. So, the goals I need to keep in focus are:

1) My title banner goals still stand: CoC #3 for reps, DL 485#, SQ 405#, BP 315#

2) I do want to get back to more bodyweight mastery: handstand pushups, hand balancing for time, ring dips, L-sits/L-dips, pistol squats, one-arm pullups, planche, etc.

3) I love frequent HIIT (esp. jump rope, plyometrics, kettlebells, tires, hammers, med balls, etc.), boxing, biking, and rowing.

So... I think I will finally just cave in and do Wendler's 5/3/1 program, with bodyweight assistance exercises (as per this article by Ryan Hurst).

On "off" days I will train grip + boxing drills (double-end, speed, jump rope) or grip + KB / biking / tire jumps and hammers.

So... hypothetically...

Monday - BP 5/3/1
Tuesday - grip + _____
Wednesday - SQ 5/3/1
Thursday - grip + _____
Friday - DL 5/3/1
Saturday - MP 5/3/1
Sunday - off

I'm going to need to start this sooner than later, or I'll just keep sitting on the fence and idling like I have been for the past several weeks. I still want to finish the 21-day KB program I've started, so I guess it will just have to be extra work on top of 5/3/1 until it's done.

Having taken some time away from the gym--and away from any formal program, for that matter--I can tell that, over time, I will gravitate back towards bodyweight training, dinosaur strong man style drills, and HIIT/metcon drills. Being a gym rat is just not in my nature. God, depression sucks.

21 Day Kettlebell Blast

Days 1-4 here.

Day 5 
warm-up: 20 lunges, 12 sling pushups, 18 lunges, 11 sling pushups, 16 lunges, 10 sling pushups

35+15# KB swing: left hand 30 sec., rest 10 sec.
35+15# KB swing: right hand 30 sec., rest 10 sec.
X 5

wrap-up: tornado swirls 90 sec., battling ropes 90 sec.

[I forgot to do a minute of pushups after the swings, but earlier I had done some big tire flips and a little sledge hammering with some buddies, so... yeah. When I was showing a friend my Captains of Crush grippers, I was also pleased to see that I haven't completely lost my grip strength. Just gotta clear this mental fog, get clear about my goals, and get back on the iron horse.]

Day 6
warm-up: 20 lunges, 12 Perfect Pushups, 18 lunges, 11 Perfect Pushups, 16 lunges, 10 Perfect Pushups

40# KB swing: two-hands 30 sec., rest 30 sec.
Perfect Pushups: 30 sec., rest 30 sec.
X 5

wrap-up: slalom hops 60 sec., high knees 60 sec., ankle slappers 60 sec.

Day 7
I took Sunday off.

Fitness update - new lifting approach and slight relative grip progress

Saturday, 7 June 2014 
60 min., 225 lb. 

walking - 10 min. 

db incline press: 20 x 5 @ 20, 20, 30, 30, 30 lb. 

db press: 20 x 5 @ 40 lb. 

guillotine: 20 x 5 @ 105 lb. 

- 

short head EZ bar spider curl: 20 x 5 @ 40 lb. 

long head EZ bar spider curl: 20 x 5 @ 40 lb. 

underhand curl: 20 x 5 @ 20 lb. 

-

[Later that evening I took a nice 30-35 min. walk with my wife and the kids. My legs actually feel a bit sore today from it. Walking is a great, great thing. If only I could find a good trail to hike....]

+ + + 

For the above, I did the three chest exercises, followed by the three bicep exercises, with moderate rest between all exercises. 

As of today, Sunday, I can report  pleasing soreness in all the right muscles, and a desire to keep this up and see what results I get. My next "pump" workout will be like so (until further notice): 

db MP
lateral delt flye 
neutral grip sternum PU
Pendlay row
Kroc row
CL-P

On my way out yesterday, I spoke with a former trainer at my gym, and I learned two things. 

First, next time I do the chest/bicep "pump" workout, I will raise the weight by about 15% on each lift, and stick to 16-rep sets (allowing for lower "failed" sets towards the end). "20 reps seems like a bit much," he said. And he's huge and vital, so I'll listen. 

Second, as I described what happened to my quad last week, he said, "That's probably an adhesion." As the article just linked notes, 

"[Adhesions] are places where the muscle has become chronically contracted. It can be an entire muscle, but more than likely it is a small band within the greater muscle. ... Things that cause adhesions are dehydration, overuse, and injury. ... The best way to treat an adhesion is with massage and stretching." 

Guilty as charged on the overuse front. And, as I suspected, what happened last week is that my "adhesion" (finally brought about by dead squats) was released under high tension on a front squat. My leg feels better already, but I am taking my time getting back into squatting. 

---------------------

Sunday, 8 June 2014 
Grip training PLUS
25 min., 226 lb. 

warmup - space mace, stretching, ghetto grippers

CoC #2 - 1 close (?) L, 1 close R

CoC #2 - 1 close L, 1 close R

CoC #2 (with chalk) - 1 near-close L, 1 close R

CoC #1.5 - 8 closes

CoC #1.5 (inverted grip) - 7 closes

ab wheel - 12, 12

forehead bridge - 20 sec., 30 sec., 35 sec.

+ + + 

Compared my last grip session, that is progress, though I'm still behind where I was a couple years ago.

It's a shame I don't get called up for battle duty, because, if I could find a compelling reason to avoid alcohol completely, I would be beastly.

For now, though, it's much better to remain...

Patient... Humble... Simple... 

Fitness update - June 2014 (hitting a wall, shrugging it off, rage in the ga-rage, getting a grip)

Wednesday, 4 June 2014 
Shurg rush 
55 min., 225 lb.

warm-up

FSQ: 10, 5* @ 145, 195 lb.
[Okay, so... you CAN overtrain on squats. My dead squats on Monday must have challenged me more than I realized. I took Tuesday off, but when I got into the gym on Wednesday, I felt "weak" right away on squats. As I sank into the hole on rep 6 at 195 lb., I felt something between my vastus medialis and vastus intermedius "give" in my right leg and I lost all power. When whatever-it-was "gave", I felt a distinct popping sensation and what felt like a hollow marble. It was not a searing, tearing pain and I have not lost any mobility. The leg was still load bearing, just very tender and achey. By Thursday I was even able to jog lightly, so I'm not really worried about this setback. I simply strained under-recovered muscles, and they let me know it. Admittedly, I was pretty distracted and demoralized for the rest of my workout, but I led myself through it. After a week of three PR's in a row, it might have been wise to light(er) this week, but what do I know!?]

hypers: 15, 15, 12, 12 @ bdw, 10, 25, 35 lb.

Kelso shrug: 12, 12, 10, 10 @ 195, 215, 225, 235 lb.

bench shrug: 12, 12, 12 @ 225, 245, 275 lb.

pullover: 15, 15, 12, 12 @ 50, 60, 70, 80 lb.

snatch shrug: 10, 10, 10 @ 215, 225, 235 lb.

[Compared to my last two Shurg Rushes, I used lighter weight for more reps. I think I'm interested in trying a few weeks of high-volume, high "pump" weightlifting, and I didn't want to risk taxing my neck again just a couple weeks outside of a strain.]

---------------------------

Thursday, 5 June 2014 
Garage fitness
35 min., 225 lb.

[My buddy came over for a workout and we did the following circuits. I set my watch with a repeating 1'05" timer. Halfway through the workout, we realized that my double-end bag had a leak, so it's time to spring for a nicer one. I wore out my first double-end bag, woohoo!]

double end bag - 1 min.
heavy bag - 1 min.
[1 min. rest]
sling pushups & rows - 1 min.
sling dips & curls - 1 min.
[1 min. rest]
jump rope - 1 min.
tire/sledge - 1 min.
[1 min. rest]

REPEAT for 4 cycles

-------------------------

Friday, 6 June 2014 
Grip training
30 min., 225 lb.

warm-up - gyro ball, space mace, ghetto grippers

CoC #1.5 - 10 closes

CoC #2 - 0 L, 1 R

CoC #2 - 0 L, 1 R

CoC #1.5 - 7 closes, 2 closes

dino db hold (2", 74 lb) -
60 sec
42 sec
40 sec

[I've lost some ground on my grip strength, but I also trained at night, on a Friday, when I don't eat meat, and eat less in general. Just have to keep on keepin' on....]

Shurg Rush (and, "I've really gone and done it this time!") - 14 May 2014

Wednesday, 14 May 2014 
Shurg Rush 
70 min., 224 lb. 
MOOD: A bit skittish at first, not knowing what I was going to go for on the squat. This workout took longer than usual due to a small amount of chatting with a gym buddy, and then a few minutes giving a trainer some tips on front squatting when she asked me for them!

FSQ: warmup, 8, 6, 4, 3, 3, 1, 1 @ 95, 145, 195, 215, 235, 255, 275, 285 lb.
[Yes, lady and gentleman, I have done it this time: I achieved my goal to front-squat 90% of my back squat. Granted, on a lark last week I did some back squats which edged my SQ up to at least 325 lb, which means I should go for 290 on the FSQ. Nonetheless, the original goal was based on an estimate of 15 lb. While I won't say it was easy, I will say that it wasn't nearly a gutbuster, especially considering how many reps I'd already done. My reward? Back squats tomorrow!] 

hypers: 12, 12, 12 @ + 25, 35, 45 lb.
[Should I do more reps next time, I hold more weight? I'll go for a 12/9/6 rep scheme next time with more weight and see what happens.] 

EZ-bar Kelso shrug: 15, 15, 15 @ 110 lb.
[Annoyed. Using a barbell worked better than dumbbells, but using a 110-lb bar was too light, and using a heavier bar in the dumbbell/bench-seat area is too cumbersome. So, next time, I shall simply take a slightly bent-row posture and shrug a properly loaded barbell. I need at least 135 lb.]

bench shrug: 12, 12, 12 @ 285, 305, 325 lb.
[These were gratifying because I got the bar off the break without a spotter.] 

standing "shrug" shrug*: 12, 9, 9 @ 315, 365, 395 lb.
[A loudmouth at the gym looked at me incredulously when he saw me approaching the machine for a second set, with close to 400 lb. in my sights. That's right, meathead, we don't all have to be beefy to be strong, or loud to be competent.] 

snatch shrug: 9, 8, 8 @ 195, 235, 255 lb.

+ + + 

I replaced dip shrugs for "shrug" shrugs this time, partially because using the gear for dip shrugs is time-consuming, and partially because I want to give my palms a little break. My cleans from the other day gave me a weird periostium bruise/strain on my right hand. I am thinking of doing SQ, chest, biceps, and neck tomorrow, and giving my wrist one more day to rest before I do a  grip workout on Friday. Stay tuned.

* 

Fitness update - 7 May 2014

Wednesday, 7 May 2014 
45 min., 221 lb
MOOD: Felt tired, lifted tired. How you feel is usually a lie. Had a Cytomax. Kind of a random workout, but I got it done. 

warm-up: movements, stretching

SQ: 8, 5, 3, 3 @ 235, 285, 305, 325 lb

plate pinching:
25 lb x 40 sec.
35 lb x 20 sec.
50 lb x a few seconds
[John Brookfield is right. Plate pinching is a radical grip challenge. I managed to get to 25-lb plates off the ground for a few seconds for each hand a couple times, but then I just stuck a little 2.5-lb plate in the hollow of the plate weights listed above, to give my fingers a challenge harder than simply holding the lip of the plate, but easier than a true two-plate pinch.]

towel hang (L-over-R, R-over-L):
15 sec., 15 sec. x 3

db pinch: 60 lb x 15, 20, 17 sec.
[I haven't seen these before, but I'm sure I didn't invent them. I simply grabbed the dumbbells by the plate stack until my grip gave out. You might call them horizontal plate pinches.]

farmer carry: 90 lb x 25, 25, 25 sec.

+ + +  

I'm headed off to a good night of sleep and then I hope to do a Shurg Rush tomorrow. Will probably throw in some Zercher or hack squats, given my masochistic nature.

Grip training + PLUS - 5 May 2014

Monday, 5 May 2014
Crush grip, core
55 min., 222 lb 
MOOD: Very tired by the end of the day. Came home to relax. Got myself into this workout. Hoping a good night of sleep works wonders. 

5 sets x 10 perfect pushups

warm-up: space mace, stretching, ghetto grippers
CoC #1.5- 6 closes
CoC #2 - L 1 close, R 1 close
CoC # 2 - L 1 close (?), R 1 close 
CoC #2 - L 1 near-close, R 1 close 
CoC #1.5 - 10 closes
CoC #2 - L 1 near-close, R 1 close 

74 lb dino db hold -
L 42 sec, R 44 sec
L 40 sec, R 40 sec
L 32 sec, R 32 sec

Scale pose - 40 sec, 30 sec, 30 sec

Planking knee raises- 10/10, 10/10

Forehead flat bridge - 15 sec x 4

Even Keel update - 3 May 2014

Even Keel 1B
75 min (?), 222 lb
MOOD: I felt run down last week and took Friday off from the gym to get some sleep. I also irritated my neck a bit with too much neck bridging a few days ago, so I was trepidatious about this workout. Yet again, however, "how you feel is a lie."

warm-up: movements, scorpions, toe touches, etc.

DL: 6, 4, 2, 1, 1*/1 @ 285, 305, 355, 375, 400, 400
[I used an overhand grip for all reps, and only used chalk once I hit 375. I didn't manage to lock out the penultimate rep, so I set it back down, shook myself out for a few seconds, and then used a hook grip to pull 400 lb.* A new PR. I think I could have gone heavier. But all good things in time....]

twisting db DBP: 8, 7*, 6* @ 80, 85, 90 lb.
[Spotter on 7th rep of 2nd set. Did a negative on 6th rep of last set.]

HSQ: 9, 6, 6 @ 195, 45, 265 lb.
[Blast them quads!]

unilateral bp MP: 9, 7, 5 @ 55, 60, 65 lb.

Kroc row: 8, 6, 8 @ 85, 90, 95 lb.

lying cable curl: 12, 9, 7 @ 100, 110, 120 lb.
[Killer exertion! Wonderful for targeting the biceps long head.]

* {The opening video is a joke about how, for once, I could actually feel the discomfort some people complain about using the hook grip: "That really hurt!" Well, sort of. It was indeed "unpleasant" for a few moments, but you gotta do what you gotta do.}

Grip training ... and then a Shurg Rush - 30 April 2014

Crush grip training
30 min., 224 lbs 
MOOD: felt ready but got easily distracted at times... because I trained in my office and babies were around; all right-hand reps and closes were "with authority" 

warm-up (9 min) - space mace, light grippers, stretching

CoC #1.5 - 6/6 closes
CoC #2 - L 1 close, R 1 close, L near close, R 1 close
CoC #2 (chalk) - L near close, R 1 close, L 1 close, R 1 close
CoC #1.5 iso-hold - L 20 sec, R 25 sec. (used an envelope as gap-release indicator)
CoC #1.5 - L 8 closes, R 8 closes

74-lb dino-db hold - L 33 sec., R 36 sec.
74-lb dino-db hold - L 35 sec, R 37 sec.

[Then about an hour later I got to the gym for trap day...] 

Shurg Rush
50 min, 224 lbs 
MOOD: felt stoked and focused, worked quickly but not carelessly 

hypers - 18, 15 + 10 lbs, 12 + 25 lbs, 9 + 45 lbs
Hindu squats - 40

Kelso db shrug - 12, 10, 10 @ 85 lbs
Hindu squats - 40

bench shrug - 12, 10, 12 @ 225, 245, 265 lbs
Hindu squats - 40

dip shrug - 12, 10, 10 @ 70 lbs
Hindu squats - 40

snatch shrug - 6, 8, 8 @ 235, 225, 225 lbs
Hindu squats - 40

rear shrug - 6, 6, 6 @ 275 lbs
Hindu squats - 40

+ + +

At one point, as I did Hindu squats--which I assure you the vast majority of gym rats don't even know about, and probably even fewer would be willing to try--I heard one older gym bro muttering to another older gym bro, "Oh, he's workin' his legs and his back. Heh. Yeah, mumble grumble, etc." Was it about me? I don't know. But as I found myself surrounded by dudes who do uneven straight bar curls in the squat rack, shout about "thowin' them bitches [25 lb dumbbells]", and have as large a torso as their legs are puny... I just had to look to the future. I'm doing what works for me, and it's bound to raise some eyebrows. To wit, I got queried yet again about bench shrugs. I'm happy to share new ideas.

Patience, Humility, Confidence, Persistence... Stay tuned.

P.S. Since I know that my millions of readers are as interested in the minutiae as I am, I should add that the above figures for my grip training indicate a significant step forward--or, if you will, a significant return to where I was in last 2012. I believe that by summer I will have a CoC #2.5 to train with. 

Even Keel - 25 April 2014

Even Keel 1B
70 min, 224 lbs 

DL: 6, 4, 3, 1/4 @ 235, 285, 325, 355 lbs 
[Used chalk on what was supposed to be the only rep in the last set, but then I did four more reps with a hook grip. LIGHTWEIGHT! Perhaps a PR. One nice little detail is that I used the thicker, powerlifting bar. Grip Strong Or Die.] 

pullover-press: 10, 10, 10 @ 50, 60, 70 lbs. 
[in line with the bench] 

FSQ: 5x5 @ 205 lbs. 
[Nut'n but a peanut.] 

Pendlay row: 5x5 @ 165 lbs 

bb guillotine: 12, 9, 8* @ 145, 165, 185 lbs. 
[spotter on last rep of last set] 

db spider curl: 12, 12, 12 @ 50, 60, 70 lbs 

+ + +

The DOMS in my hammies from the Shurg Rush (viz. hypers) gave me second thoughts about working out heavy today, but, as always, "how you feel is a lie." If I do feel wrecked tomorrow--which I doubt--I've got the weekend to recover. 

I hope to post a photo of my 60+ lb dino-dumbbell tomorrow. I will probably train grip tomorrow or Sunday.