I have working on the new grip DVD all week, so I will just do a mass update for the last few workouts.
What is testing well right now:
Flat pressing and incline pressing with DBs.
Chest supported rows on the incline bench with DBs.
Pinching with my strongergrip bar.
Plate curls.
Reverse Curls with the formulator.
Log pressing with the strongman log. This is also the only overhead drill which is a go right now. Snatches, jerks, Push press all out.
KB front squats.
Hanging knee raises.
Changing up drills this week has been a nice change of pace. My total volume day to day is much lower. Taking some time away from day after day of grippers and pinching/axle work is a relaxing mental break for me.
On the physique side, my waist is down 1/2 inch, shoulders up 1/2 inch.
Plan for December is increase overhead with log and axle, continue to see what happens with two hand pinch, certify on IM COC #3, and get 363 off the ground with the 2″ vertical bar.
What are you working on?
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Adam, I decided to compete in a PL meet. I am gonna start testing my bench, and do more squat movements. Hit two DL PRs today–335 overhand, and 415 staggered both with a conventional stance. The meet is 1-23-2011. One week after my bday.
Excellent, keep me posted brother
Well, as of now my bench and squat are what might prohibit me from totaling 1,000 in exactly two months. However, I am going to test them, and try to go intense with each workout and see how I progress. The deadlift is gonna be the lift that makes me worth a shit, combined with making a lighter weight class.
22/11/10 – Goblet squats; density & volume with 32kg.
23/11/10 – Staggered stance Push-press /w 16kg (testing your previous suggestion). Tested neutral on leading hand holding the bell, tested great on rear hand holding the bell. Felt great but awkward; quality definitely improved every set (as I’d expect being a significant motor skill change).
2-hand Swings /w 32kg; density.
Super Gripper; volume@low intensity on left hand.
1-hand KB Row /w 16kg; density.
Figure 8 /w 16kg; volume.
24/11/10 – Trained 3 people in one session; 1 previously taught and 2 new trainees. Refined delivery of biofeedback technique for new trainees and was pleased to see my previously trained get some MASSIVE PRs (previous vol on 16kg swings down from 8:30mins to 1:59mins just for one example!) with no excess effort. Got a 2-Hand Overhead Press reps/set PR with the 32kg KB while demonstrating.
Not a bad few days, considering my usual available time.
Being awesome has tested well this week.
I’m trying to get my shoulder back in action mostly. Sucks! Pulling is testing well. That alone might fix it. The fucker “clicks” all the time in the AC joint. David, how’s the 600 lb deadlift coming? I told someone what you’ve been doing and they didn’t believe me. Showed them the vid. It was sweet.
I predict big numbers in December. I haven’t set a new max because I’ve primarily been crushing sumo volume for the last month or so. I expect my sumo to be much much stronger than my conventional pull from what I’m seeing.
550 sumo will be come and go uneventful, I believe 600 sumo is under 6 months time. April TSC I predict a 580-585 DL for you Dave
Whats up with the shoulder? Email me please.
adam and david, how has been the carry over to heavy bells since you guys are pushing such high volume with your push press. Did my first set of them last night. I never did them before, i like them.
thomas, nice work on the snatches, and all the rest.
Frank,
I have not put a KB overhead heavier then 24kg in a few weeks, except demoing snatches with a 40kg. All my overhead right now is with my log bar, starting at 150 +. In terms of hypertrophy the PP with a lighter bell at speed is money. I have added several inches to my shoulders the last month with it.
23.11.2010
Vulcan with my palms facing downwards (weaker position):
White spring: L: notches 4-4 3×1, R: 7-7 3×1
1-handed pinch grip work with a 7,6 cm thick block: L: 14 kg 2×1, R: 15,25 kgs 2×1
Military press with a 30 kg KB: L/R: 2×1
25.11.2010
Axle press 52,50 kg
Pinch grip work with the block: L: 15,25 kg, R: 16,50 kg
Snatches with a 24 kg KB: 46 reps/7:30
I’m training for the next year’s World’s Strongest Hands contest. I’m also
cutting weight, down to 90 kgs from 96. Later on I’ll increase my weight
back, but as muscle mass!
Tomas, if you can train with Juha you should. He will teach you all kinds of stuff.
I’ll look if I can train with him.
What’s up guys? Been awhile. Self exiled from society, but I’m still getting better everyday. Today’s work, rolling out of bed, Intensity, Density, and Volume for Handstand Pushups, Chins, and 32kg swings.
I’ve never been denser, more muscular, or moved better. Calculated with bodyweight, which is iffy but whatever, I did about 17K lbs of work in 23 min 41 sec.
Wish I could keep in touch more yall, but life is fleeting. Stay hungry, stay strong.
Jesse,
if you are out PR’ing everyday, you are part of us. It is truly that simple. Keep moving forward brother
Ridiculous increases in sumo intensity. I actually am seeing something similar to Dave–i suspect this will become my strongest stance. High rep squats testing through the roof. Anything with kbs currently blows. Power cleans are my new favorite lift. Also seeing great progress in the orgies of mass destruction that I conduct with an orchestra baton.
I don’t know how you haven’t gone to sumo a long time ago. Your shit is not made for conventional.
The reason I haven’t gone sumo consistently is because it has tested badly, consistently, for the last 12 months. Behind the back, kb suitcase dls, staggered stance, all tested great a few times each month. Sumo? Almost never.
It is only in the most recent 6 weeks that it tests well. And by well, I mean “holy crap this is good.” But earlier this year, even pulling 185 would make me feel like I was snapping in half at the hips like a wish bone and it would test horribly. There were things going on in my hips that had to work themselves out. January of this year I revisited it and pulled 315 but with a lot of effort.
And suddenly, all of the other positive movements I’ve been working have caught up and 450 is a breeze. No excessive pressure on the hips or knees, and you’re right, it makes a lot more sense in my head, but testing did not want me pulling sumo until very recently. It all evens out.
Fair enough.