Clockin' A Grip


Medicine Ball throws in the backyard.

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I live on a Tennessee Valley Authority reservoir. Its a river with a dam, and we call it a lake. In the summer, the water comes up and everybody hits the lake. In the winter, it goes back down. There is a problem with the dam, and the water has been down for 2 years. Everbody is pissed.

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@FirePlug,
Hey Jeff, it’s Scott from Tennessee. I used to lift with Heath S back in the day. You and I posted on the Power & Bulk for awhile. It’s great to see you still lifting strong.

6-6. Press

Back Raise x8
Hanging Leg Raise x8
Iso Pulldowns x12
Seated Dumbbell Cleans x15
Repeat 3 times

Press
80x5
95x5
110x5
80x5x5

Dumbbell Upright Row x20
V Grip Pushdowns x20
Snatch Grip Shrugs x20 (135)
Repeat 3 times

Jumps and Fake Rolling Thunder lifts(120 x10 lifts).

Sled Drags, 6 trips, 3 rowing, 3 pressing (105)

Weights are not kilos, bros!

Scott,

Great to hear from you. I tried to get on the P&B but got no reply. Try to post at Irongarm some but I just about can’t tolerate that bunch. Thanks for the compliments. I’ve been back lifting for about 4-5 months now after around 1.5 year off. Just did bodyweight, running, and airdyne.

Jeff

P&B is pretty slow these days.

I’ve been trying to do more bodyweight and non-barbell stuff lately myself.

Wow! That looks like a hell of a fun place to swim around. I love dam lakes. Blows that the water is receding though. I hear something in the ball park of 20% of US dams are in need of repair; hopefully yours is high on the list.

Some big outfit from Switzerland is working on things as we speak. We’ll be good to go in 5 years, if things go according to plan.

6-7. Squat

Band thru belt, move around
Laying leg curl
Peterson step up with Barbell
Repeat 3 times

Power Squat Machine
50x10
100x8
150x5
175x5
150x5x5

Jumps and suitcase carries worked in

Inverse Curl x8
Chest Supported Row x20
Leg Extension x20
Repeat 3 times

Reverse Hypers
90x15, 4 sets

The woman was ready to go, so I had to skip the sled drags.

Mini Side Goal: Get reverse Hypers sorted out.
Over the next 3 weeks, improve to 90x25x4.
Following 3 weeks, improve to 150x25x4.
-should be easy, so no excuses

I like that you’re sharing more than just training in the log. You should think of making a tube channel. could be interesting

I can’t even show the coolest stuff!

But here’s my other dog.

I threw this keg a few times the other day. My glutes worked so hard, the next day My hip flexors were sore. It was a real break through! Kegs must be really thick and strongly built in Tennessee. It didn’t fly super high.

No till update

I pulled up all the clover and chicory, and laid it down to cover the soil. No weeds.

A closer look.

Other garden

Tomatoes, and old with some leaves as mulch, to keep the soil damp and prevent weeds. Some alfalfa and sweet potatoes poking through.

Under the mulch

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For comparison, here is a regular corn field. The corn is genetically modified to resist/tolerate herbicide. Then you spray weed killer, and everything dies. Look at that tuft of grass. The garden with the leaves for mulch is in my front yard. The grass is fine. This corn field is 100 feet from the no till garden. Look at the difference in the soil.

6-9
Arm circles and stuff, wearing Band Thru Belt

Seated Dumbbell Clean 15x15
Iso Pulldowns
Back Raise x8
Hanging Leg Raises x9
Repeat 3 times

Bench Press with Texas Squat Bar
105
145
165x5
180x5
195x5
165x5x5

I did Jumps and Chinese Shrugs( is that the preferred nomenclature, Dude?) between warm ups and back offs. The Chinese Shrugs were perfect. Even better at what I wanted to do than I thought they would be.

Face Pull/Rear Delts on Blast Straps x20
JM Press with Swiss Bar, switch grips, x20
Barbell Curl with Fat Gripz x20
Repeat 3 times

Dumbbell Slight Incline Bench 3x20
Worked in about 10 Hub lifts with a 35, each hand. Left is getting better than right.

http://www.etsu.edu/cas/biology/eagle-cam/ec_one.php

-Months ago, I mentioned my neighbors, the Eagles. This is camera feed from their nest. They had an egg hatch, and little bird dude is starting to venture out now. I should have put this up sooner. Every once in awhile something cool happens.

6-10 Deadlift?

Band Thru Belt walking around
Terminal Knee Extension
Suitcase Walk with Kettlebell
Repeat 3 times

Sled Power Walk
(100) once around building

Seated SSB Goodmorning
Bar
15x6
25x5
35x5
45x5
25x5x5 (weight per side, this bar is confusing)

Leg Extension x20
Lunge, Rear Leg Up x9
Pulldown x20
Repeat 3 times during back-off sets

Reverse Hyper
50x15, during last 2 backoff sets

Legend Equipment dude was coming into the gym as I was leaving yesterday. Today, some benches had new pads, a shifty platform was level, and there was a pair of for-real farmer’s walk handles leaning against the wall.

Made in through the first week of the new training block, according to the script, with almost no issues.

6-11

Band Pullaparts, Band Dislocates, Band Hurricanes
x2
Band Tricep Pushdowns

.2 mile walk with 25 pound dumbbells with Fat Gripz.

Just down to the end of the street and back. My forearms were burning by the time I finished, but today I feel OK. This was a fun challenge. I haven’t done anything like this in forever. Thanks Delaware bro!

I’m supposed to grip some stuff Monday, I’m anxious to see if its thrown off.

If not, maybe I’ll go .4 next week with no Fat Gripz. Then maybe .4 with Fat gripz the following week. We’ll see.

6-13

Arm circles and junk, wearing band thru belt.

Seated Dumbbell Clean, sit on the floor, Z-style x15
Back Raise x9
Iso Pulldown
Hanging Leg Raise x9
Repeat 4 times

Press
a couple sets up
85x5
100x5
115x5
85x5

Press 85x5
Kettlebell Upright Row x20
V Grip Tri Pushdown x25
Snatch Grip Shrug x20
Repeat 4 times

Fat Gripz D Ring Lifts
135x2, 2, 2, 3, 4, 5, +1 with a hold at the end.

Grip felt stronger today. Even if its a Placebo Effect, its still an effect.

6-14 Squat/Legs?

Band Thru Belt Walking Around
Standing Hamstring Curl
Suitcase Walk with Kettlebell

Power Squat Machine, with Band Thru Belt
a couple
150x5
175x5
200x5
150x5x5

Back offs and assistance done together.

Inverse Curl x9
Chest Supported Row x21
Leg Extension x25
Repeat 4 times

Reverse Hypers
100x20, 4 sets

Reality and my paper plans are matching so far.

6-16 Benches

Arm circles and band pullaparts wearing band thru belt

Back Raise x10
Seated Dumbbell Clean, Z-style x15
Hanging Leg Raise x10
Iso Pulldowns x15
Repeat 4 times

Bench Press, with Texas Squat Bar
Bar x4 sets, different grips
a couple working up
175x5
190x5
205x5
175x5x5

I did jumps and Chinese Shrugs between warm up sets. Then assistance exercises and back offs in Giant Sets. Mentally, it was tough to get under the bar to bench while breathing heavy. Physically it was no problem. Every set of Chinese Shrugs improves my bench press technique.

Chinese Shrugs x15
Barbell Curls x22
JM’s with Swiss Bar, switch grips x22
Repeat 4 times

Hub Lifts
I put the plates on a box at knee height, and did a bunch of “sets” through this short ROM. I tried for 12 lifts with 35, I made 6 or 7, and dropped a bunch. I’d love a 30 pound plate.

6-17

Hips, arm circles.suitcase walks

Sled Drag, 115 around the building (about a quarter mile)

Seated GM with SSB
15x5
25x5
35x5
45x5
25x5x5

Jumps during warm up sets. assistance work with back-off sets.

Standing Leg Curl s.s. Laying Leg Curl
Rear Leg Elevated Lunge
Chins, alternating grips
repeat 4 times

Reverse Hypers
50x20, 3 sets

GMs felt really easy and awesome this week. When I got home and checked the books, I had done the same weights as last week. What an asshole.

6-18

Pullapart, dislocates, hurricanes with band
120 band pushdowns

25 dumbbells, carry .4 miles, not Fat Gripz.

Measured the forearm afterwards. Not Cleave Dean sized yet.