Clockin' A Grip

Training Logs
381

4-8

Band Through Belt, Walk in Place
x50 steps

Lay Face Down, Band Leg Curls
x50

Repeat Twice

4-9

Band Tricep Pushdowns
x50

Some Blackburns, Some Band Pull Aparts

Twice

I was giving my dirty, smelly dogs a bath today. Mostly just a bunch of leaning over. This used to kill me, my back would hurt all day after. If I moved wrong, sometimes my back would “go out.” That was bullshit. I’m still not very strong in lifter world, but I feel way better. I can put on socks and tie my shoes and sit in the car pretty much no problem.

2 Likes
382

4-10

SSB High Box Squat
Work up. Thighs/crotch very sore. Maybe this is a bad idea.
285 x1
305 x1
325 x1 ( 5 pound Max Effort “PR”)

Zombie Front Squat on Same High Box
65 x15
95 x15, 3 sets

Romanian Deadlift
115 x20, 3 sets

Light Band Through Belt
x50 steps, 3 times

Reverse Hypers, abs on ball a few calf raises.

4-11

Overhead Press Rack Iso, Sit on Floor
Nose 3x3
Eyebrow 3x3
Top of Head 3x3
Overhead 3x3

Chinese Shrug
115 x20, 3 sets

Seated KB Press
25 x15 reps, 3 sets

Pulldowns
140 x10, 4 sets

3 Board Close Grip Bench
115 x20, 3 set

Wrist Roller, hub lift.

1 Like
383

4-13

Get ready, hips and quads tight so it took a minute.

Sumo Deadlift, Plates on 4 inch block
325 x2, 10 sets

SSB Box Squat, Bumper Plate on Box
245 x2, 10 sets

Back Raise on Glute/Ham Raise
Barbell in hands x15, 3 sets

Lunge In Place
Medicine Ball to Chest x15, 3 sets

Reverse Hypers
180 x20, 3 sets

1 Like
384

4-14

Decline Bench
170 x6, 5 sets

Single Arm Dumbbell Row
70 x20, 3 sets

Barbell Tricep Extension
65 x20, 3 sets

Trap Bar Shrug
1 plate +10 x15, 3 sets

Side Dumbbell Raise
12.5’s, hold out to the side, then do 15 reps, 2 sets. Crushed my poor delts!

Band Curls, Band Pushdowns, Band Facepulls.
Until swelling.

1 Like
385

4-15

Stretch out/roll out

4-16

I thought these were really good. Soon, I won’t be moving at all in training.

Isometric Rotating Band Pull Aparts
Band Pushdowns x75
2 times

More Pull aparts
Band Curls x35
2 times

1 Like
386

4-17

Deadlift in Rack, Pin 1
work up
375 x1
405 x1
425 x1 (ME “PR” +10 pounds)

Zombie Front Squat to High Box
65 x15
95 x20, 3 sets

Romanian Deadlift
135 x15, 3 sets

Band Through Belt, Walk in Place
Light Band x65 steps, 3 sets (fruity new exercise PR)

Reverse Hypers
180 x15
230 x15, 3 sets (first time over 200 pounds PR)

Side Bends, I did some in real life. Calf raises, I really intensely thought about them, super hard.

Pretty solid workout.

1 Like
387

My neighbors bring us eggs from their fancy chickens. The black/grey ones are duck eggs. Every time I break one into the pan, I worry a little chick/duck will pop out.

2560×1600 1.37 MB

It’s time to address the under arm fat waddle.

2560×1600 1.33 MB

2 Likes
388

Let me know how the [quote=“FlatsFarmer, post:387, topic:215284”]
under arm fat waddle.
[/quote]

Works out. I need a bunch of it :wink:

One of my peeps gives me duck eggs too.

1 Like
389

4-18

Stretch lats/band Pull apart Iso. I did a bunch of this between lots of overhead Isos sets.

Sit on Floor, Overhead Isometrics in Rack
Nose 3x3 up to 95
Eyebrow 3x3 up to 105 (squirmed all over and rolled backwards)
Top of Head 3x3 up to 115
Couple Inches overhead 3x3 up to 125 (squirmed all over, rolled backwards)

Chinese Shrug
125 x15, 3 sets

Seated KB Press
25 x20, 3 sets

Pull down (medium grip MAG Handle)
140 x15, 3 sets

3 Board Bench Press (“normal” grip, kinda closer than I had been benching with)
125 x15, 3 sets

Wrist Roller (60 x3) Plate Hub Hold (25 x3)

Overhead Iso Holds are starting to feel useful. I was starting to stick my head through, and support my arms with my back (hopefully that makes sense). I can really see how not getting "broken down"and “squeezed out” (becoming un-braced?) by 115 pounds will make me stronger.

As silly or pathetic as it sounds, I think I will wear a belt next week. I believe I can learn to get tighter, better, by thinking and feeling pushing out against it.

I can see myself using Z Presses a bunch in the future.

2 Likes
390

4-20

Single leg calf/leg curl/leg extension. Half kneeling Palloff holds.

Rack Deadlift (Pin 1, Standing on 4 inch Block) Double Orange Bands
125 x2, 12 sets

Box Squat( 35 Bumper on top of box) with Top Squat Bar Attachment
225 x2, 12 sets

Back Raise on Glute Ham Bench
45 (barbell) x20, 3 sets

Lunge In Place
Medicine Ball to Chest x20, 3 sets

Reverse Hyper
200 x20, 3 sets

Tough workout. Top Squat Bar attachment thing was cool. No reaching back and impossibly high high bar position. Quads were working.

1 Like
391

4-21

Stretch lats/iso Pullaparts/standing Palloff/sidebends action to get loose and squared up. I did more of this junk between sets of “real” lifts.

1 Dumbbell Row
75 x15, 3 sets

Bench Press
135 x3, 9 sets 3 grips
185 x1
225 x1
240 x1

Barbell Tri Extensions
70 x15, 3 sets

Trap Bar Shrugs
1 plate + 10 x20, 3 sets

Dumbbell Lateral Raise
12.5 x hold for 10 count, do 15 raises x 3 sets

Band Pushdowns, Band Curls, Band Facepulls.

Bench Press always feels better after not bench pressing. Decline Bench puts me up on my upper back and takes away leg drive. Returning to the flat bench, set up and position feel strong, automatically. I found myself pushing my body up the bench with my toes, then driving my heels to the floor for unreal tightness. How did I learn that by decline-ing, with my feet dangling in the air?

1 Like
392

4-24

Giant Cambered Bar Box Squat(box still high)
Work up
300 x1
320 x1
340 x1

Zombie Front Squat to High Box
115 x15, 3 sets

Romanian Deadlift
135 x20, 3 sets

Band Thru Belt Walk
Light Band x 75 steps x 3 sets

Reverse Hypers
230 x20, 3 sets

Standing calves

Palloff Press/pull aparts/static “Pull down” abs/sidebends worked in between sets.

1 Like
393

4-25

Sit on Floor Rack Overhead Iso Holds
Nose x4 “reps” x 3 sets
Eyebrow x4 x3
Top of Head x4 x3
Just Overhead x4 x3
Chin x4 x3

Chinese Shrug
125 x20, 3 sets

Seated KB Press
30 x20 reps, 3 sets

Pulldowns
140 x20, 3 sets

3 Board Press
125 x20, 3 sets

Wrist Roller
x65, 3 times

Pull aparts and Palloff stuff worked in between sets.

Iso Holds felt even better this week. I could really feel my shoulders working.

1 Like
394

4-27

Rack Deadlift, Conventional, Pin 1, Stand on Block
240 x2, 12 sets

High Box Squat with Top Squat
250 x2, 12 sets

Back Raise on Glute/Ham Bench
65 x15, 3 sets

Paired with Lunge In Place
Big medicine ball x15, 3 sets

Reverse Hypers
210 x25, 3 sets

Paired with Palloffs and Pull down and with bands. Some done static hold style. Dry heaves at the end.

Good workout. I was trying to push the pace on squats and deads.

1 Like
395

4-28

1 Dumbbell Row
55 x10
75 x20, 3 sets

Bench Press
140 x3 x9 sets with 3 grips
185 x1
225 x1
245 x1

Barbell Tricep Extension
70 x20, 3 sets

Shrug with Trap Bar
1 plate + 25 per side x15, 3 sets

Side Delt Raise
12.5 dumbbell x 10 count hold +15 reps x 3 sets

Dumbbell curls paired with band Tricep Pushdowns.

Lots of lat stretches, Iso Pullaparts and standing Palloffs against bands worked in.

1 Like
396

Weekend
Stretch out, roll out, Band torture.
Band Leg Curls
Band Tricep Pushdowns/Band Curls

5-1

Sumo Deadlift in Rack, Pin 1
Work up
385 x1
415 x1
435 x1 (“new” exercise, all PRs)

Zombie Front Squat to High Box
115 x20, 3 sets

RDL
155 x15, 3 sets

Band Thru Belt Walk
Light Band x85 steps, 3 “sets”

Reverse Hypers
250 x20, 3 sets (PR)

-Working up, Sumo Rack pulls were a little off. Then, 415 x1 was perfect. Smooth and fast and everything moved together. 435 x1 turned into a wide stance stiff leg. Legs immediately extended, and I kinda leaned over. Lots of back, which is not great. But my back is way stronger now, so it was no big deal.

-Front Squats were tough. I went beyond breathing heavy, right to moaning and groaning.

1 Like
397

5-2

Sit on Floor Rack Iso Overhead
Nose x4 holds for 4 count then press out last rep x 3 sets (95)
Eyebrow x4 x3 sets(105)
Top of Head 4 x3 sets (115)
Just Above Head x4 x3sets (125)
Chin x4 x3 sets (95)

Chinese Shrug
135 x15, 3 sets

Seated KB Press
30 x20, 3 sets

Pull down, Medium MAG Grip
160 x10, 4 sets

3 Board Press
135 x15, 3 sets

Wrist Roller
70 x 3 goes

Hub Hold
25 plate x 3 goes

No squirming around on the overhead stuff. Progress!

1 Like
398

Hey, at least you didn’t choke yourself out…

1 Like
399

5-4

Rack Deadlift Pin 1 Stand on 4 inch block
255 +Double Light Bands x2, 10 sets

High Box Squat with Top Squat Handle
265 x2, 10 sets

Back Raise on Glute/Ham
65(barbell in hands) x20, 3 sets

Lunge In Place (paired sets with back raises)
Big medicine ball x20, 3 sets

Reverse Hypers
230 x20, 3 sets

My hips are now strong enough to “work” in squats and deadlifts. But they are still weak, so they get crushed. This workout was tough. Every set was hard. I love things that are hard. Rimshot

1 Like
400

5-5

Some Sidebends and 1 arm shrugs to get going.

Dumbbell Row
60 x8
80 x15, 3 sets

A few Palloff Iso Holds and Pull aparts Iso holds with bands. More of this garbage sprinkled into workout.

Bench Press
145 x3, 9 sets, 3 grips. Finally got the bar speed I’ve been after. So fast.
185 x1
225 x1
250 x1 -I was pushing way, way faster than the bar was moving. Interesting sensation.

Barbell Tricep Extensions
75 x15, 3 sets

Trap Bar Shrug
Plate +25 x20, 3 sets

Dumbbell Side Delts
12.5 x 10 count hold +20 reps x 3 sets

Dumbbell curls and band Pushdowns. Dumbbell rear delts.

1 Like