T Nation

Going Beast Mode: Bobcat's Log


#21

6/21/11

Warmup

Deadlift (Calculated off of 360lbs, or 90% of 400lb 1rm)

70% 3x252.5
80% 3x287.5
90% 8x325

Goodmorning

8x65
2x10x95

Back Extension

10x45+BW
3x10x55+BW

Farmers Walks


#22

6/23/11

Warmup

Superset:

Pushpress: 3x135, 3x155, 3x175, 3x185
Box Jump: 3xBW, 3xBW+25, 3xBW+35

Bench Press (Calculated off of 225 lbs, or 90% of estimated 250lb 1rm)

70% 3x157.5
80% 3x180
90% 10x205

Superset

Squat (Calculated off of 288 lbs, or 90% of estimated 320lb 1rm)
70% 3x200, 80% 3x230, 90% 10x260
DB Row 3x10x90

Dips
10xBW+40, 10xBW+50

Lunges
64xBW+45


#23

I could be a bit off base here, but whatever.

Whenever I screw around wrestling with friends (I’ve never wrestled for a school or anything), I found that my forearm strength is a bit of a limiting factor. The grip that you use for a deadlift or a pullup is all about the fingers, but it seems that when you’re holding onto a body you have to curl your whole hand under there and you’re using completely different muscles. Kind of like a gooseneck grip. http://www.adamtglass.com/wp-content/uploads/2010/02/gooseneck.jpg

Do you see what I’m talking about or am I unclear?

So do you train your forearms to handle this or what? What’s typical grip work for you?

Thanks and I hope that was clear!


#24

[quote]hastalles wrote:
I could be a bit off base here, but whatever.

Whenever I screw around wrestling with friends (I’ve never wrestled for a school or anything), I found that my forearm strength is a bit of a limiting factor. The grip that you use for a deadlift or a pullup is all about the fingers, but it seems that when you’re holding onto a body you have to curl your whole hand under there and you’re using completely different muscles. Kind of like a gooseneck grip. http://www.adamtglass.com/wp-content/uploads/2010/02/gooseneck.jpg

Do you see what I’m talking about or am I unclear?

So do you train your forearms to handle this or what? What’s typical grip work for you?

Thanks and I hope that was clear![/quote]

My typical grip work is pretty standard. I like to do a lot of rice digs, farmers carries, and plate pinches. One of my favorite grip exercises is to load a row machine with a lot of weight and hold on for as long as I can. Also, heavy deadlifts (of course). Another favorite is to do a mini bicep curl circuit with high-rep ez-bar curls and hammer curls; these tend to fry my forearms. I would say all of these are what best help me to keep my grip and forearm strength up. Hope that helps!


#25

Cool, man. Thanks!


#26

Did some hill sprints; a couple were done holding 20lb dumbbells


#27

6/27/11

Brief Warmup

Hang Clean
3x135
3x155
3x185
(fail) 1x215
(almost got it) 1x205

Shoulder Press (Calculated off of 126 lbs, or 90% of 140lb estimated 1rm)

75% 5x95
85% 3x107.5
95% 8x120

Chinups

BWx10
BW+25x10
BW+50x9.5


#28

6/28/11

Warmup

Deadlift (calculated off of 360lbs, or 90% of 400lb estiamted 1rm)

75% 5x275
85% 3x305
95% 4x345 - awful set

Goodmorning

10x65, 10x85, 10x105

Front Squat

3x155, 3x175, 1x205

Mini hamstring circuit of swiss ball curls and hipthrusts


#29

6/29/11

Warmup

Pushpress

3x135
3x155
1x175
1x205

Bench Press (Calculated off of 225 pounds, or 90% of 250lb estimated 1rm)

75% 170x5
85% 190x3
95% 215x7

Dips
10xBW, 10xBW+30, 10xBW+60

Rows
10x85, 10x105


#30

6/30/11

Warmup

Plyometrics

Squat (Calculated off of 288lbs, or 90% of estimated 320lb 1rm)

5x135
75% 5x215
85% 3x245
95% 8x275

Lunges

46xBW+50
46xBW+60


#31

7/4/11

Going on vacation next week, so I’m making that my deload week. Rep-testing this week

Warmup

Clean
3x45,65,95,135, 1x185

Shoulder Press

5x45,65,95 4x135 (Max reps at 135 is 4. Want 10 by December if possible)

Chinups

10xBW,BW 25,BW 50

Weighted Pushups

1x25xBW 45

ABs


#32

7/5/11

Wrestled before lifting

Clean

3x45,65,95,135

Deadlift

5x135, 22x5 8x315 (Goal for December is 15x315)

Front Squat

1x165,185

Good Morning

8x45,75,95, 5x115

Exercise Ball Curls
2x20

Hip Thrusts

2x15x100


#33

7/6/11

Warmup

Psuh Press
3x45,65,95,125,185

Bench Press

5x45,65,95,135, 15x185 (PR, would like 20-25 by December)

Dips

10xBW 5, 10xBW 35, 7xBW 65

DB Rows
15x75, 12x90, 10x105


#34

7/7/11

Brief Warmup

Box Jumps

3xBW, BW 25

Squats

5x45,65,95,135,185, 15x225 , 1x315

Bench Press

8x135,6x185,3x225

Lunges

62xBW 45, 40xBW 45

Wrestling afterwards


#35

7/19/11

First workout after vacation

Abs Warmup: Turkish get ups, crunches and planks (circuit, do each for 1 min 3 times)

Deadlift (Calculated off of 365 lbs)

135x5, 185x5
65% 235x5
75% 275x5
85% 310x10

Cleans
5x135,155,175

Shoulder Press (Calculated off of 131lbs)

65% 5x86
75% 5x97.5
85% 110x9.5 (Whacked myself in the nose with the barbell; felt like an idiot and like I got jacked in the face)

Wrestled afterwards


#36

7/21/11

Warmup

Push Press

3x135,155,175

Bench Press (Calculated off of 230lbs)

65% 5x150
75% 5x172.5
85% 11x195

Dips

10xBW+5, BW+35, BW+65

Lots of chinups and pullups with chains

Pushups

5xBW+45, BW+70, BW+100


#37

7/22/11

Warmup

Box Jumps

3xBW, BW+10, BW+25

Squats (Calculated off of 293 lbs)

5x135

65% 5x190
75% 5x225
85% 12x250

Squat Machine

20x180
15x270
12x360

Single Leg Swiss Ball Curls

1x10

Swiss Ball Curls

1x20

Abs


#38

7/25/11

Warmup/Abs

Shoulder Press (Calculated off 131lbs)

70% 3x90
80% 3x105
90% 10x115

Chinups

10BW, BW+30, 7xBW+50

Low Rows

10x105,120,135,150,165

Jammer

3x90
2x3x180


#39

7/26/11

Warmup

Deadlift (Calculated off of 365lbs)

5x135,185,225

70% 3x255
80% 3x290
90% 7x330

Hang Cleans

5x145,165,165

Swiss Ball Curls

2x20

Was really sore for some reason, so wrapped it up early and wrestled


#40

7/27/11

Warmup

Pushpress

3x135
1x165,185,210

Bench (Calculate off of 230lbs)

70% 3x160
80% 3x185
90% 7x210 -awful

Dips

10xBW+10, BW+40, 8xBW+70

Chinups
10xBW, BW+20
2x6xBW+40 -awful

DB Rows
8x90,100
10x110

Low Rows
5x245,230,215,200, 20x185