Eating Meatloaf

[Noskill]

grip work today
worked hard on grippers
few singles on#1 each hand
Singles on #2 right hand
Attempts on number 2 left hand (pretty close)
Attempts on #3 right hand (A fucken brick!)
Negatives each hand on hard grippers

Did a PR on sledge levering too
4 reps touching nose each hand
Tried a bit of pinching after but it felt like shit.
That happens a lot with pinch for me. go figure.

 

[Noskill]

Today

Heavy sumo deadlift 410x1 form was ok, weight didn't feel too heavy
Speed Deadlift 10 singles @ 225
DB Neutral grip floor press 210x5
Situps w/ plates behind head, immediately followed by cyclones 40x5
Sumo hip belt squats 175x9
DB Neutral grip bench 180x11
One arm row 120x11
Bent over shrugs200x11
French press 80x9
Hammer Curls 130x9

Good workout. I hope everything's gonna go up like that for a while. Espescially the heavy deadlifting. gotta try 420 next week. I would like to break 500 by April.

 

[Noskill]

DB Floor Press 210x5 (wrist curled back a bit, I dunno if I should do either more or less sledge levering)
Situps w/ plates behind head, immediately followed by cyclones 40x5
Stiff leg db deadlifts 210x10 could'nt do them as slow as I wanted, I'm so much weaker at slow pace)
Sumo hip belt squats 175x10 (I noticed added size to my quadriceps today, I blame those.)
DB Neutral grip bench 180x12 (last set was hard)
One arm row 120x12
Bent over shrugs200x12
French press 80x10
Hammer Curls 130x10

PRetty good workout. Stiff deads and neutral bench were a bit harder than I expected to be, but it's all good. Progress ahead.

 

[Noskill]

Friday's workout

DB Floor Press 210x5
Situps w/ plates behind head, immediately followed by cyclones 40x5
Stiff leg db deadlifts 210x11
Sumo hip belt squats 180x8
DB Neutral grip bench 190x8
One arm row 125x8
Bent over shrugs210x8
French press 80x11
Hammer Curls 130x11

I noticed added trap and tricep size today.

Today (saturday) I worked grip.
Grippers grippers grippers... the no.3 is still far away. And i'm such a tiny bit away from closing the no.2 left handed that it's frustrating. I did quite a bit of volume, then I moved to card tearing. It has been a while I didn't do any of that. Warmed up w/ 17 cards (a breeze) then I worked hard for a long time on 40. I got it but it was very long and painful. I teared some skin away. Next time I'll do more sets with less cards to work on the speed of my tearing cuz the 40's were just plain pathetic.
I closed the day with 2 sets of rubber band extensor work.
That was a lot of volume.

 

[Noskill]

A full week of training here

Monday
Heavy sumo deadlift 420x1 form was great, it feels like I'm getting back in the groove
Speed Deadlift 10 singles @ 230
DB Neutral grip floor press 220x5
Situps w/ plates behind head, immediately followed by cyclones 40x5-5-failed(time to go back to high reps)
Sumo hip belt squats 180x9
DB Neutral grip bench 190x9
One arm row 125x9
Bent over shrugs210x9
French press 80x12
Hammer Curls 130x12

Wedensday

DB Floor Press 220x5
Situps w/ plates behind head, immediately followed by cyclones 20x8
Stiff leg db deadlifts 210x12
Sumo hip belt squats 180x10
DB Neutral grip bench 190x10
One arm row 125x10
Bent over shrugs210x10
French press 85x8
Hammer Curls 140x8

Friday

DB Floor Press 220x5
Situps w/ plates behind head, immediately followed by cyclones 20x9
Stiff leg db deadlifts 220x8
Sumo hip belt squats 185x8
DB Neutral grip bench 190x11
One arm row 125x11
Bent over shrugs210x11
French press 85x9
Hammer Curls 140x9

I jsut teared some cards. Lower amounts for more sets. I did 20-25-25. The last 25 was maybe 3 times longer than the first, yet I did not feel that fatigued. I'm going to tear again tomorrow, when I do grip, and try some phonebook tearing too.

This training week was great. I only plateaued on the sit-ups, but they were getting so heavy it had to happen. 190x12 on neutral grip db bench WILL fall monday. That's great. My right elbow is starting to bother me a little, I blame grippers and french press, but this shit is going so well I'm not going to stop either of them right now. Maybe I should do a bit less gripper volume tomorrow and more extensor work, as I have read that extensor work is good for elbow rehab.

Stiff deads feel a bit too light, but I don't think rushing all out on them is a good thing. I must take a lot of care here, I don't like having my back rounded too much. Also, Monday is my heavy back day and this is what seems to make the stiff deads easier, it seems as if the heavy sumo deads and the speed deads make my strength progress faster than the reps I add to my db stiff legged deadlifts. That would be why they seem to be getting easier even though I add weight and reps.

Oh, and I toyed a little bit with my grippers yesterday, I wasn't supposed to but I had to show them to friend of mine I had not seen for a while. He could not close the no 1, but there are not a lot of first timer who can. I almost shut the number2 left handed. Maybe tomorrow is the day it will fall.

 

[Noskill]

grip work today
A bit of grippers. not a lot of volume.
A Pr on sledge levering 5 nose touches each hand
One ended BB pinch row 3 25'sx6 for 3 sets
I was so weak at tearingg today, i don't know what happened maybe it's the tearing I did yesterday or that I'm used to tear fresh...I called the day off on that
Extensor work 2 sets by hand

 

[Noskill]

Monday
Heavy sumo deadlift 430x1 form wasn'T too good, maybe because I thought too much about it...we'll see
Speed Deadlift 10 singles @ 235
DB Neutral grip floor press 230x5
Situps w/ plates behind head, immediately followed by cyclones 20x10
Sumo hip belt squats 185x9
DB Neutral grip bench 190x12 Boooyah
One arm row 125x12
Bent over shrugs210x12
French press 85x10
Hammer Curls 140x10 Just look at the weights and you'll guess I use body english. That's fine with me though, I feel bisa and forearms being worked, and it gives my lower back a bit of cool down

Wednesday

DB neutral Floor Press 230x5
Situps w/ plates behind head, immediately followed by cyclones 20x11
Stiff leg db deadlifts 220x12 (I'll be trying to add 10 pounds everyweek to those from now on, and keep them at 12 reps)
Sumo hip belt squats 185x10
DB Neutral grip bench 200x8
One arm row 130x8
Bent over shrugs 220x8
French press 85x11
Hammer Curls 140x11

My elbows are bothering me a bit. It must be all the benching, grippers and the french press. I think I'll take week off from grippers this week. I'll do tons of extensor work, pinch and maybe some tearing.

 

[Noskill]

Friday

DB neutral Floor Press 230x5
Situps w/ plates behind head, immediately followed by cyclones 20x12
Stiff leg db deadlifts 220x12
Sumo hip belt squats 190x8
DB Neutral grip bench 200x9
One arm row 130x9
Bent over shrugs 220x9
French press 85x12
Hammer Curls 140x12

Saturday
Grip day

No Coc's I lent them to my friend
Couldn't train pinch too much either

PR on sledge levering 6 touches by hand
Thick sledge curls 11 inches away from bottom of the handle 3 sets of 5
Card tearing 20-20-25-25 Speed was ok
1 set of rubber band extensor work

 

[Noskill]

Monday

Heavy sumo deadlift 440x1 easier than last week. I rolled the bar towards me like top deadlifters do before pulling. Might have helped
Speed Deadlift 10 singles @ 240
DB Neutral grip floor press 240x5 heavy
Situps w/ plates behind head, immediately followed by cyclones 25x8
Sumo hip belt squats 190x9 PAIN in my hip flexor
DB Neutral grip bench 200x10 heavy
One arm row 130x10
Bent over shrugs 220x10
French press 90x8
Hammer Curls 150x8

Wednesday

I still had pain in my hip flexor before the workout. I used another variety of hip belt squats to work through it

DB neutral Floor Press 240x5 felt very heavy
Situps w/ plates behind head, immediately followed by cyclones 25x9
Stiff leg db deadlifts 230x12
narrow heels elevated hip belt squats 100x20 1 set
DB Neutral grip bench 200x11-11-failed

That was enough. That means I should rest. No workout friday and I'll come back with a tweaked routine on monday. I think about doing:

Deep sumo pulls 3x5
DB Bench 3x8-12
Weighted situps+cyclones 3x8-12
BB High pulls 3x5
DB Pause Bench 3x5-8
BB Row 3x8-12
DB Seated Military press 3x8-12
Thick handle One arm row 3x8-12
Narrow stance heels elevated 20 rep hip belt squatx1

 

[Noskill]

A full week of training here
W/ a new routine
Everything @ 3 sets except the hip belt squats (1set)

Monday
Sumo deadlifts (on 25's)308x5
DB Bench press 190x9
Weighted situps+cyclones 25x10
High pulls 120x5 (girly light weight, but it'll pile on quick)
Pause DB Bench Press 180x7
BB Row 245x8
DB Seated Military press 100x10
Fat DB One arm row 105x8
20 rep hip belt squat @100

Wednesday
Sumo deadlifts (on 25's)313x5
DB Bench press 190x10
Weighted situps+cyclones 25x11
High pulls 125x5
Pause DB Bench Press 180x8
BB Row 245x9
DB Seated Military press 100x11
Fat DB One arm row 105x9
20 rep hip belt squat @105

Friday
Sumo deadlifts (on 25's)318x5
DB Bench press 190x11
Weighted situps+cyclones 25x12
High pulls 130x5
Pause DB Bench Press 190x5
BB Row 245x10
DB Seated Military press 100x12
Fat DB One arm row 105x10
20 rep hip belt squat @110

This week was tough for a first week after layoff. I started very low on high pulls to get form down. I ate two massive burritos and washed them down with milk after tonight's workout. Now it's ttim for my protein shake. Tomorrow, first serious gripper workout in a few weeks.

 

[Noskill]

Grip work today
first time working on grippers in a few weeks
They didn'T feel to easy.
a few closes, attempts and overcrushes
PR on sledge leverin: 7 nose touches/hand
Thick sledge curls 11 inches away from bottom of the handle 3 sets of 6
2.5 Thick bar reverse curl 90x8
rubber band extensor work

 

[Chad Hamilton]

Noskill-
Why do you choose sumo over conventional?
I was taught sumo by powerlifters when I began 10 years ago.
When I mentioned it a while back in SnP, I became "teh ghey" and was told it was far inferior to the conventional version.
Why?

 

[Noskill]

I tried both. PR with regular style is 405, but I'm sure it would be better now.
I will probably get up my regular deadlift too some time later, teh deadlift is my favorite lift. High pulls are getting slowly to close second though.

I work on my sumo because it allows me to keep my back straighter. I can pull more this way. Alot of the idea according to which you should pull regular is that you shouldn't turn the deadlift into a second squat. Squat covers the legs, deadlift the back. Sumo style is more of an hybrid. But I don't squat, I train at home and got no way to squat safely except my hip belt. So I think deadlifting sumo is for now the best of both worlds.

IMO do both. Deadlifting is so fun.
And Ed Coan deadlifted sumo. Hardly ghey.

Monday
Sumo deadlifts (on 25's)323x5
DB Bench press 190x12
Weighted situps+cyclones 30x8
High pulls 135x5
Pause DB Bench Press 190x6
BB Row 245x11
DB Seated Military press 110x8
Fat DB One arm row 105x11
20 rep hip belt squat @115

Wednesday
Sumo deadlifts (on 25's)328x5
DB Bench press 200x8
Weighted situps+cyclones 30x9
High pulls 140x5
Pause DB Bench Press 190x7
BB Row 245x12
DB Seated Military press 110x9
Fat DB One arm row 105x12
20 rep hip belt squat @120

Sumo deads are going up. My goal is 363x5 before new year. 200x8 felt heavy on the DB bench. I had trouble last friday on the fat db row. I thought I couldn't go for four weeks on them but now everything's going fine. The thick sledge and thick bar work on saturday helped, it seems.

 

[Noskill]

Friday
Sumo deadlifts (on 25's)333x5
DB Bench press 200x9
Weighted situps+cyclones 30x10
High pulls 145x5
Pause DB Bench Press 190x8
BB Row 255x8
DB Seated Military press 110x10
Fat DB One arm row 110x8
20 rep hip belt squat @125

Everything went well. I'm learning to attack the press with aggressivity like I did for the deadlift quite a while ago. wedenesday the bench felt very heavy @ 200. This workout it went pretty well. Highpulls felt heavier though.

Grip
Closed That damned #2 left handed!!!!
I oiled the spring though, I read about that in a catalogue Ironmind sent me. I guess I'll be able to close it unoiled soon.
That was it for grip. I did some volume on grippers.

 

[Noskill]

Monday
Sumo deadlifts (on 25's)338x5 They felt a bit heavy
DB Bench press 200x10 felt very heavy
Weighted situps+cyclones 30x11
High pulls 150x5 easier than 145!
Pause DB Bench Press 200x5 felt heavy too
BB Row 255x9
DB Seated Military press 110x11 hard
Fat DB One arm row 110x9
20 rep hip belt squat @130

All the pressing today felt a bit harder than it should have. The rest was alright, only sumo deadlifts are getting nearer my limit. I didn't sleep well so that might be why. In any case I cooked myselr a 'recoverymeal' after that and I'll go to sleep earlier. We'll see how it goes on Wednesday, I bet the pressing will feel much lighter.
Hip belt squats are actually getting easier as I add weight...WTF?