3x1@90% (3 second overcrushes), used a 149 BBGM
3x3@70% (speed), used my #2
Demanding workout! Speed was better than with the BBM.
Sunday, November 20, 2011
Friday, November 18, 2011
GRIPPERS
5x5 #1 (recovery, 50% gripper)
>>> so apparently I can't follow simple instructions. This should have been 5x3 but oh well.
>>> so apparently I can't follow simple instructions. This should have been 5x3 but oh well.
Wednesday, November 16, 2011
GRIPPERS
This is it...home stretch for the MM2. I have six workouts planned that should just fit in prior to the cert. Might look familiar to some of you who have been paying attention to the Mash Monster ladder recently!
5x3, 123# BBM (speed, 75% of max)
5x3, 123# BBM (speed, 75% of max)
Monday, November 14, 2011
DECATHLON RESULTS
This decathlon exposed my exact same weaknesses as last time! Heavy lifts (axle, plateau buster), thick bar, and pinch feats.
Axle and plateau buster I did not push anything in order to protect my back. I only even took two lifts on each. My 2HP has increased a lot since last time, but I still could not lift hardly any of the blobs, thick bar, etc in the medley.
The decathlon sets up some interesting challenges. Like doing grippers for reps right after a rope hang to failure. Insane pump on the forearms. I then went straight over to the 2x45s for time. Very challenging!
Here are my full results:
MMS Grippers - 158lbs #3, 2nd place, contest PR
DOH Axle Deadlift - 250lbs, 7th place (only took 2 lifts)
2HP - 165lbs, 2nd place, (no explanation why this was off so much)
GripTopz Hub - 43.02lbs, 2nd place
2" FBBC V-bar - 195lbs, 6th place (pulled lefty to protect a sore RH finger)
Grippers for reps - 168 points, tied for 3rd place
Rope hang for time - 91 seconds, 2nd place
2x45s pinch for time - 22 seconds, 6th place
Plateau Buster one hand deadlift - 283lbs, tied for 10th place
Medley - 16 points, tied for 5th place.
Overall:
Final points (out of 1,000) along with NAGSA total (gripper+pinch+axle)
1st Place Ben Edwards 866 points ---- 643.86 lbs
2nd Place Ryan J pitts 865 points ---- 624.8 lbs
3rd Place Dustin Williams 792 points ---- 543.72
4th place David Dellanave 758 points ---- 558 lbs
5th place Matt Cannon 730 points ---- 573.01 lbs
Axle and plateau buster I did not push anything in order to protect my back. I only even took two lifts on each. My 2HP has increased a lot since last time, but I still could not lift hardly any of the blobs, thick bar, etc in the medley.
The decathlon sets up some interesting challenges. Like doing grippers for reps right after a rope hang to failure. Insane pump on the forearms. I then went straight over to the 2x45s for time. Very challenging!
Here are my full results:
MMS Grippers - 158lbs #3, 2nd place, contest PR
DOH Axle Deadlift - 250lbs, 7th place (only took 2 lifts)
2HP - 165lbs, 2nd place, (no explanation why this was off so much)
GripTopz Hub - 43.02lbs, 2nd place
2" FBBC V-bar - 195lbs, 6th place (pulled lefty to protect a sore RH finger)
Grippers for reps - 168 points, tied for 3rd place
Rope hang for time - 91 seconds, 2nd place
2x45s pinch for time - 22 seconds, 6th place
Plateau Buster one hand deadlift - 283lbs, tied for 10th place
Medley - 16 points, tied for 5th place.
Overall:
Final points (out of 1,000) along with NAGSA total (gripper+pinch+axle)
1st Place Ben Edwards 866 points ---- 643.86 lbs
2nd Place Ryan J pitts 865 points ---- 624.8 lbs
3rd Place Dustin Williams 792 points ---- 543.72
4th place David Dellanave 758 points ---- 558 lbs
5th place Matt Cannon 730 points ---- 573.01 lbs
Friday, November 11, 2011
DECATHLON TOMORROW
Fall Decathlon is tomorrow, hosted at Adam Glass's gym The Movement in Plymouth.
I am most excited to meet Ben Edwards who is traveling from Kansas to compete despite being injured. Ben has been a good friend and a great help to me in this sport, but I've never managed to meet him!
As far as the contest, I'm nursing a couple of nagging issues and will simply bring my best tomorrow. Any PRs or good performaces I will take as they come, but not expecting much. I've actually got a shot to place pretty well because Adam Glass is also injured and can't compete. I could take 2nd if Chris Mathison shows up.
I will be taking token lifts in the axle deadlift, 2" vbar, and plateau buster in order to protect my back.
Should be fun!
Last Decathlon in May, Ryan Pitts of StrongerGrip.com beat me by an incredibly narrow margin. I would like to take him down.
I am most excited to meet Ben Edwards who is traveling from Kansas to compete despite being injured. Ben has been a good friend and a great help to me in this sport, but I've never managed to meet him!
As far as the contest, I'm nursing a couple of nagging issues and will simply bring my best tomorrow. Any PRs or good performaces I will take as they come, but not expecting much. I've actually got a shot to place pretty well because Adam Glass is also injured and can't compete. I could take 2nd if Chris Mathison shows up.
I will be taking token lifts in the axle deadlift, 2" vbar, and plateau buster in order to protect my back.
Should be fun!
Last Decathlon in May, Ryan Pitts of StrongerGrip.com beat me by an incredibly narrow margin. I would like to take him down.
Monday, November 7, 2011
CHEST/SHOULDER CIRCUIT
4 rounds of the following:
20 x push ups, various
20 x abs, in-and-outs
10 x 10# lateral raise palming a kettlebell
Low energy today.
20 x push ups, various
20 x abs, in-and-outs
10 x 10# lateral raise palming a kettlebell
Low energy today.
Sunday, November 6, 2011
LEG CIRCUIT
5 rounds of the following:
20x lunges
20x BW squats
30 sec wall sit
>>> Sweaty some. Rest/Ice/Motrin on the middle finger is going well. Pain is less all the time. Plan is to still give this two full weeks of rest.
20x lunges
20x BW squats
30 sec wall sit
>>> Sweaty some. Rest/Ice/Motrin on the middle finger is going well. Pain is less all the time. Plan is to still give this two full weeks of rest.
Thursday, November 3, 2011
GRIPPERS
HG150 x10, x10, x10
#1 x5, x5
BBM x2
BBE attempts x2, misses
Adjustable Filed BBGM @ 4mm, x2
>>> I've got some nagging trigger finger on my right hand middle finger. This has been getting worse and I think I need to take maybe two weeks and heal this. Ice, Motrin, and tape it to another finger when possible is what the doc said. I can do that. I have maybe foolishly been ignoring this a little, but now it's time to pay attention. I need it to be 100% if I'm going to nail the MM2. Might have to let Juha go ahead of me so that I have time to heal this properly.
#1 x5, x5
BBM x2
BBE attempts x2, misses
Adjustable Filed BBGM @ 4mm, x2
>>> I've got some nagging trigger finger on my right hand middle finger. This has been getting worse and I think I need to take maybe two weeks and heal this. Ice, Motrin, and tape it to another finger when possible is what the doc said. I can do that. I have maybe foolishly been ignoring this a little, but now it's time to pay attention. I need it to be 100% if I'm going to nail the MM2. Might have to let Juha go ahead of me so that I have time to heal this properly.
Wednesday, November 2, 2011
SHOULDERS/BICEPS CIRCUIT
4 rounds of the following:
15 x 25# dumbbell military press
10 x 25# hammer curls
10 x 10# rear felt fly
20 x abs, in-and-outs, arms raised
Also:
20 x back extension physical therapy.
>>> felt great. I'm not trying to kid myself with these shorter workouts, but this is SOO much better than doing NOTHING.
15 x 25# dumbbell military press
10 x 25# hammer curls
10 x 10# rear felt fly
20 x abs, in-and-outs, arms raised
Also:
20 x back extension physical therapy.
>>> felt great. I'm not trying to kid myself with these shorter workouts, but this is SOO much better than doing NOTHING.
GRIPPERS
HG150 x10, x10, x10
#1 x5, x5, x5
BBM x1, x3
>>> This felt like garbage so I stopped. Will save it for another day.
#1 x5, x5, x5
BBM x1, x3
>>> This felt like garbage so I stopped. Will save it for another day.
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