Clockin' A Grip

Training Logs
321

2-9

Rack Sumo Iso
Just above knee, work up to 365x3 to get glutes/hips going

Rack Conventional Iso Hold
Bottom pin in rack, then stand on block to add ROM
Work up to 225 x3.

SSB Box Squat, 45 plate on top of box (slightly high)
215 x2, 12 sets

Snatch Grip Shrug
185 x20
235 x20, 3 sets. I found my “hip crease” and pulled the bar in there midway through the 2nd set. It felt right.

Upright Row
135 x12

Cable Pull-Thru
50 x20
70 x20, 3 sets

Reverse Hypers
110 x30, 30, 25

Side Bends between Rev. Hypers.
45 x15, 3 sets each side

Good workout

2 Likes
322

2-10

Bench Press
75 + 30 kettlebell hanging from band on each side x3, 9 sets. 3 grips

Dumbbell Bench
50 x20, 3 sets

Chinese Row
95 x12
135 x12
155 x12
170 x12, 10
135 x12

Close Grip Bench on Crazy EZ Curl Bar
25’s x25, 20, 20, 20

Alt Dumbbell Curls
25 x20
40 x15, no more!

Switch to Pin Wheel Curls
25 x20, 2 sets

Rear Delt Raise/Kettlebell Bottom Up Clean and Press
10 dumbbell ×20 reps/ 10 kettlebell x 20 reps, 2 times

Leg Raises Off Bench
x35, 40

2 Likes
323

Your avatar makes me depressed. Pls change. Ty.

2 Likes
324

Nobody likes a Taco pooping ice cream? Is it the frowney face?

What about ?

640×606 30.2 KB

2-13

Rack Pull, Pin 2, +Double Average Bands
A couple working up
245 x2
265 x2
275 x2

Seated Upper Back GM with SSB
135 x20
205 x20
235 x20, 3 sets

Hyper-Deads
55 x20
95 x20, 3 sets

Ab Wheel From Knees
x25, 3 sets. Rubbed off my knee scabs.

Reverse Hypers
180 x16, 4 sets

1 Like
325

2-14

Some rear Delt, tri extensions and flies.

Close Grip Incline
A few working up
190 x1
200 x1
210 x No!

I had a hard time getting set up, about half way shoulders rolled forward and elbows flared way out, and the bar went way out in front. No way I could finish the lift in that position. Elbows were pissed. Totally pussed out and moved on.

Pulldowns with MAG V-Grip Handle
140 x20
180 x15, 3 sets

V-Grip Tricep Pushdowns
70 x20
100 x20, 4 sets

Set of barbell Tricep Extensions (65 to failure) on decline bench between sets of pushdowns. Triceps must pay!

Barbell Curl with Fat Gripz
55 x20
75 x15, 3 sets

Upper Back/ Rear Delt, Y-Raise/Hold Action on Blast Straps

With some sidebends between “sets.”

1 Like
326

2-16

High Sumo Iso
Up to 315 x3

Low Conventional Iso Hold
Up to 245 x3, 2 sets

SSB Box Squat (45 plate on box)
225 x2, 12 sets

Snatch Grip Shrug
185 x20
245 x20, 3 sets. No hold at top, all POP

Cable Pull Thru
60 x20
80 x20, 3 sets

Hanging Leg Raise
x8, 5 sets

Reverse Hypers
110 x40, 30, 25, 20

1 Like
327

2-17

Scarecrows on 45 degree bench
Tricep Rope, Hands Out
Dumbbell Chest/Squeeze Press
3 times

Bench Press, Hanging Kettlebells
85 +30 kb’s x3, 9 sets, 3 grips

Dumbbell Bench, Slight Decline
45 x20, 3 sets

Crazy EZ Bar Tricep Press
60 x20, 3 sets
12 skull crushers

Chest Supported (45 degree, T-Bar ) Rows
Plate + 25 x15
2 plates x15
2 plates +25 x15
2 plates +35 x15
3 plates x10

Pinwheel Curls
25 x20, 3 sets

Kettlebell Buttoms Up Kettlebell Press
15 x20
20 x20

1 Like
328

How’s your shoulder doing?

I’m going in next week to have mine looked at and will probably request an MRI. I’m about 3 months into it now with no substantial progress. Tried to swing a golf club yesterday and severe pain. That’s where I draw the line, messing with my golf game.

329

The shoulder is feeling good, and it really feels more stable, like I can get it “tight” and locked in. Life is definetly better, and and bench press/rows/shrugs/curls/extensions are all mostly pain free.

-Stretching my chest and biceps a lot has definetly helped.

-Blackburns, and really focusing on externally rotating(turning the thumb “up”) have helped.

-Deadlift iso holds really let me focus on pulling my shoulders together and back, while raising my chest up and really getting locked in. Like the opposite of a slumped forward shoulder. This has really carried over to rows and shrugs.

But I have really been avoiding overhead lifts. Very few OHPs, no chinups. Lots of Y-Raises and Delt Raises.

3 Likes
330

Also, Zero reaching back for squating. I’ve been using the Saftey Squat Bar and the Giant Cambered Bar. The arms always stay down and in front.

So lots of work-arounds.

2 Likes
331

For awhile, I was doing my curls pretty strict. Elbows didn’t move. Sometimes I did incline curls (dumbbell curls sitting on Incline Bench) for maximum stretch and perfectly verticle upper arm position. This was whack. Results sucked, and I think it just pulled the shit out of my bicep tendon/front of my shoulder.

Then I switched up, and went to hammer curls. Both arms at the same time. At the top, the 'bells would knock into my shoulders, preventing me from going “all the way up.” Lowering both dumbbells is kinda hard, so my elbows naturally went back a little, preventing full stretch/fully extended position at the bottom. This looser style really let me keep tension on the muscle too.

Since then, I’ve been doing all my curls this way. Like I did years ago in my strongman days.

-It looks like I’ve changed everything about my training!

2 Likes
332

Good stuff!

As far as OHP, have you tried standing single arm KB? Keep everything stacked with as much Ext rotation as you can manage. I can do it with zero pain. Might be the start of OHPing for you!

333

I’ll definetly give those a try.

2-20

SSB Box Squat (35 bumper plate on top of box)
work up
295 x1
310 x1
320 x1 -best squat of the evening

Seated SSB Upper Back GM
205 x20

Ugh. No more of this. It was 70 degrees with blue skies outside, so I pulled the sled.

Sled Drag
2 plates x 40 steps x 2 trips
4 plates x 40 steps x 2 trips
6 plates x 40 steps x 6 trips. Tough

1 Like
334

2-21

I woke up feeling pretty beat up. It was tough to drag myself around the gym. I feel like something is pulled in my neck/trap. No Clean and Press today.

Some 1 arm kettlebell presses.

JM Press
Doubles up to 165 x2
175 x1
135 x10, 3 sets

A few more 1 arm kettlebell presses.

335

From the good mornings maybe? Hope it clears up quickly.

336

Thanks bro! I’m sure it’s just minor.

I think that set GMs Monday were the straw that broke the camel’s back. For weeks, I was rolling right along doing 60 total reps for assistance lifts.

I got a little excited 2-3 weeks ago, bumped up to 80 reps on a few assistance lifts and missed a M.E. lift last week.

Last week, I was messing with 70 or 80-100 total reps on back stuff and now my shoulder wants to fall off.

Too much salt in the soup!

1 Like
337

2-23

Shoulder hurt, so I skipped the gym.

2-24

Day off didn’t help, so I went to the gym.

Standing 1 Leg Raises, 45 degree back raises, calf raises
3 runs through the circuit to get going.

Sled Drag
160 x 1 lap around building, Forward. Glutes were burning.
160 x 1 lap around building, Backward. Quads were burning.

It was 75 degrees outside, I was sweating like a pig. I didn’t do anything else after.

1 Like
338

2-27

Stayed home. That completes deload week.

2-28

Upper Back Blast Strap Facepull/Y-Raise
Dumbbell Flies
Overhead Rope Tris
Twice each

Bench Press
A few up
245 x1
255 x1
265 x1

Wide Grip Ring Fingers on Ring
135 x15, 2 sets

JM Press
135 x6, 4 sets

Plate Loaded Iso Row, Hold at Top
45 x15
80 x15
90 x15, sets

Fat Gripz Barbell Curl
65 x15
85 x15, 3 sets

Band Tricep Pushdown
Blast Strap Facepull
3 times till pump

1 Like
339

Dog jumped up on the bed in the night and smashed my balls.

Chest is sore. Pecs must be working.

3-1

Morning workout.

Sumo Iso Holds, High Position
to get the glutes going. My posture must have been a little off, I pulled the bar forcefully, right into my balls.

Conventional Iso Holds, Low Position
135 x3 x2
185 x3 x2
205 x3 x2
225 x3 x2
245 x3 x2. Last set finished me. I got a cramp in the middle of my back.

Reverse Hypers to bust that shit loose
Up to 180 x25, 2 sets

45 Degree Back raise
bw x25, 4 sets

I’ve heard it comes in 3’s. So I can look forward to one more devastating shot to the groin.

340

Your balls are having a tough run…