guyfromkop's log

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  1. Monday 2/27/06

    SSB Box Squats, 1" below parallel
    255 x 3
    265 x 4 x 3

    Leg Press
    600 x 20

    Kettlebell Swings
    2 arm in between legs 25 x 15
    1 arm outside of legs, each arm 25 x 12

    GHR
    2 x 5(2 variations)

    Decline Abs
    bw x 15
    bw x 12(i'm horrible at these)

    Ab/Adductors
    Red Band x 25

    Seated Calf Raises
    135 x 15
    145 x 15

    pretty good workout today, everything went good. that ssb is kicking my ass big time.


  2. Quote Originally Posted by guyfromkop2
    Sunday 2/26/06

    3 Board Press(index finger on rings)
    245 x 5
    255 x 5

    4 Board Press(index finger on rings)
    285 x 5
    285 x 4(was suppose to do 5 but was rushing through)
    135 + Purple Bands Doubled x 2 x 5

    pretty good workout today, got to the gym at about 130-135 and found out the gym was closing at 2. so that whole workout was done in about 20 min by the time i was done warming up. i got everything done but was flying through it, resting only like a min in between sets(which i hate to do). that's why the 4 boards i only hit 4 my second set and the weight didnt go up from last week. but i ended up getting everything done.
    excellent work brutha. one of the gym members made up some sort of board concoction that has a different depth on each rotation. looking forward to trying it out. no more full range RAW for this guy.
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  3. Quote Originally Posted by Beelzebub
    excellent work brutha. one of the gym members made up some sort of board concoction that has a different depth on each rotation. looking forward to trying it out. no more full range RAW for this guy.
    interesting, try to take a pic if you can of it. you going shirted from now on?

  4. for full range, yes. board work will be raw, no lower than 3 board. i'll get a pic of the little thing, it's quite crafty.

  5. Wednesday 3/1/06

    Pause Bench, ring finger on rings
    225 x 3
    235 x 3 x 3

    DB Hammer Grip Presses w/ pause
    70 + Purple Band x 2 x 6

    Laterals w/ pause
    Red Band x 2 x 10

    Front Raises w/ pause
    Red Band x 10
    Purple x 8

    Pull Aparts w/ pause
    Purple x 2 x 20

    Static Holds
    DBL Overhand 335 x 2 x 10sec
    Hook Grip 335 x 10sec, 335 x a very quick 5 sec

    pretty good workout today, second set of pause benches form and bar path was way off, but still got it, the rest went perfect. plus the hook grip static holds definately weren't the most enjoyable time of the night.
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  6. lotsa work brutha. bands working out for ya?

  7. Quote Originally Posted by Beelzebub
    lotsa work brutha. bands working out for ya?
    yea, i love using them, definately a different twist to doing shoulders.

  8. Monday 3/6/06

    SSB Box Squats 1" below parallel(12")
    265 x 5 x 3

    Leg Press
    600 x 20

    Kettlebell Swings
    2 arm in between legs 25 x 2 x 15
    1 arm outside legs, each arm 25 x 2 x 12

    GHR
    bw x 2 x 5(variations)

    Crazy Scissor Ab Machine
    80 x 2 x 20

    Seated Calf Raise
    140 x 12
    145 x 12

    Ab/Adductors
    Red Band x 25

    light cardio 20 min

    alright day today, let my air out on my last rep of my last set and got stuck on the box, i ended up getting back up by myself after taking a little siesta but it wasnt pretty at all. weight on the box squats arent reallyi moving and my legs are starting to feel beat up, might take next time off or deload, not sure which to do.

  9. Quote Originally Posted by Beelzebub
    for full range, yes. board work will be raw, no lower than 3 board. i'll get a pic of the little thing, it's quite crafty.
    Did you end up building your own or buying from elite?

  10. haven't had a need for it yet. i'm still terrified of flat barbell. so for now, i'm killing everything else til i get some confidence back.

  11. Wednesday 3/8/06

    Pause Bench, ring finger on rings
    235 x 4 x 3

    DB Hammer Grip Presses
    70 + Purple x 2 x 6

    Front Raises, no pause but kept tension on the whole time
    Red Band x 2 x 10

    Laterals, no pause but kept tension on the whole time
    Red Band x 2 x 10

    Pull Aparts, no pause but kept tension on the whole time
    Purple x 2 x 20

    Static Holds
    Dbl Overhand - 335 x 10sec, 355 x 10sec
    Hook Grip - 355 x 2 x 10sec

    alright day today considering i feel like dog **** and can barely talk. the pause benches were good, the first 1-2 reps fly off my chest. the weight hasnt moved in a couple weeks though, so i may deload next week, it's about time for a break and i'm going to miss next fri and sat's workout anyway.

  12. Saturday 3/11/06

    SLDL
    145 + red bands x 3 x 3
    165 + red bands x 3

    first off let me say i hate being sick, i didnt go yesterday because i was ill, then i thought let me go today because i didnt go last week and i'm not going next week, well big mistake. but i did end up trying out the jsp and let me tell you that thing is NO JOKE!!! it will stop you quick. i doubled reds w/ 145 on the bar and it got to just above knee level and stopped dead in it's tracks. grip held, but bar didnt move. the owner of the gym was actually watching me and said you really gotta pull it fast for it to move. so i rigged something up so the bands were just singled over but there was barely any slack in the bands. this was a lot better. i probably could of pulled the bar with reds doubled but i really didnt warm up right, i have to figure out a way to warm up with this. plus the way the jsp is i'm about 2 maybe more inches off the ground, so getting down on the bar is a little harder then i'm used to. after these sets i was so beat i had to leave, my shirt was soaked and the sickness just drained me. next week is a week off and boy do i need it, my body is beat up.

  13. Monday 3/20/06

    SSB 12" box squats w/ belt
    265 x 3
    265 x 3
    265 x 3(added light wrap)
    265 x 3(medium wrap)
    265 x 3(cranked those *****es down)

    Leg Press
    600 x 20

    Kettlebell swings
    2 arm in between legs 25 x 15
    1 arm outside legs, each arm 25 x 15(going to switch to 2 arms outside next week, dont like how it makes my ankle feel)

    GHRs
    2 x 5

    Crazy Scissor Ab Machine
    80 x 2 x 20

    Ab/Adductors
    Red Band x 25

    Seated Calf Raise
    155 x 2 x 12

    well ladies today was definately not a walk in the park, first workout since a week and a half off of being sick, definately wasnt at 100% but of course me being me i was going balls to the wall the entire time. i'm definately going to feel it tommorrow, walking should be fun. i added some knee wraps just so i can get used to sitting back with these on, i had no intention of using them today but after the second set of me struggling to get 3 i figured why not. plus next week i'm going to do 2 arm outside of legs with the swings, the one arm makes me sit on the one side of my foot, kind of tweaks my ankle a little bit and considering i've sprained my right one 2 times i dont need anything bad to happen.

  14. wednesday 3/22/06

    Pause Bench
    235 x 2
    235 x 3
    235 x 2
    235 x 3

    DB Hammer Grip Presses
    65 + purple x 2 x 6

    Front Raises w/ pause
    Red Band x 2 x 10

    Laterals w/ pause
    Red Band x 2 x 10

    Pull Aparts w/ pause
    Purple x 2 x 10

    Grip Work
    Rolling Thunder
    100 x 10 sec each hand
    110 x 10 sec each hand
    Hook Grip
    415 x 2 x 10sec

    alright day today, first i forgot to do rotator work, going to have to do that on saturday, then it was time for bench, i had barely any leg drive probably due to the fact my legs are crazy sore from monday's squat session and i did them with comp grip not ring fingers on rings, brain was not there today. but i did use the rolling thunder for my grip work, definately an interesting little contraption, my right hand is stronger than my left, but i'll let my left catch up before i start adding weight to the right

  15. Friday 3/24/06

    Deadlifts
    405x4x1
    415x1

    45 Hypers
    Purple x 2 x 12

    Reverse Hyper
    235 x 10
    235 x 7
    let the plates on the reverse hyper roll back over my right foot x 1

    Standing Cable Abs
    100 x 2 x 20

    Medium Grip Face Pulls
    210 x 2 x 6

    Hammer Strength Low Row
    180 x 2 x 6

    well i havent done this workout in literally a month and boy did it show tonight. the deads went good, actually my form was spot on the whole time, got my ass down no problem, just didnt want to go too heavy since i havent pulled in so long. but after the 45 hypers things were not easy, but then again i dont want it to be easy

  16. Saturday 3/25/06

    3 Board Comp Grip
    245 x 5
    255 x 5

    4 Board Comp Grip
    285 x 4
    285 x 5
    105 + purples doubled x 2 x 5

    band tension kicked my ass today, i'm not surprised though, i havent done these in a month. plus arching over the 4" pvc is no problem anymore

  17. My rack pulls and deads seem to be about the same as yours, but my squat and bench are far lower. Must be the monkey arms.

  18. my bench is horrible, that's my worst lift by far.

  19. Same, it's quite pathetic for me. I mean I at least hit bodyweight easily, but still.

  20. Monday 3/27/06

    SSB 14" Box Squats
    265 x 4 x 3
    275 x 3

    Leg Press
    600 x 20

    Kettlebell Swings
    2 arm in between legs 25 x 20
    2 arm outside of legs 25 x 10(almost puke city)

    GHRs
    2 x 5

    Low Decline Abs
    bw x 2 x 15(i'm so bad at these, so that means i'll be doing these a lot)

    Seated Calves
    160 x 15
    165 x 15

    Ab/Adductors
    Red Band x 25

    light cardio
    30 min

    pretty good day today. i did 2 arm outside the legs kettlebell swings and almost fell over and puked at the same time, it was great. also when i do the leg press i feel a slight pull right below my left cheek, not sure exactly what it is. any help?

  21. Hook grip is with the thumbs tucked in right? Those are a ***** on my thumbnails. Do all competitive plers pull that way? I have never ever had a grip problem on deads as long as i chalk up.

  22. Quote Originally Posted by ktw
    Hook grip is with the thumbs tucked in right? Those are a ***** on my thumbnails. Do all competitive plers pull that way? I have never ever had a grip problem on deads as long as i chalk up.
    it hurts like non other in the beginning, but you get used to it, every now and then i rip skin off my thumb, in fact i did it on friday. and not a lot of guys pull with hook grip, but some of the top pullers in the world use it, steve goggins is one of them. once you get it right, it takes a lot for your grip to fail. plus it knocks some inches off your pull, less strain on the bicep and a lot easier to set up. plus all the top dogs that pull hook swear by it. try to get used to it, but you have to be somewhat of a sick pup to get used to it.

  23. Now I feel bad.. thanks..

    I just missed my first workout yesterday, cause of a *****in cold... and here you are working through it. I'm still sick, but I think I can get through a chest workout..

    ANyway good lifting.

  24. Wednesday 3/29/06

    Pause Bench ring fingers on rings
    235 x 4 x 3

    DB Hammer Grip Presses w/ 2 sec pause
    70 + purple x 2 x 6

    Laterals w/ pause
    Red Band x 2 x 10

    Front Raises w/ pause
    Red Band x 2 x 10

    Pull Aparts w/ pause
    Purple x 2 x 20

    Grip Work
    Rolling Thunder
    110 x 2 x 10sec each hand(left hand went pop, probably should warm up next time)
    Static Holds Hook Grip
    445 x 10sec
    465 x 10sec

    pretty good night tonight. weight on bench didnt go up, but i actually had the right grip and leg drive was on point. rolling thunder is no joke for grip work, my hand doesnt even come close to wrapping all the way around. i definately have to warm up next week, on both sets something in my left hand went pop, everything is fine it was just a little freaky. also my hook grip is on point now. in fact it's above my max dead now. i could of kept going up but a couple guys let me use the rack real quick, so i had to give it up. i'm definately going to see just how far i can go next week.

  25. Friday 3/31/06

    SLDL
    145 + #2 band x 3
    165 + #2 x 2 x 3
    185 + #2 x 3

    45 Hypers
    #3 band x 2 x 15

    Reverse Hypers
    230 x 2 x 10

    Standing Cable Abs
    100 x 20
    110 x 20

    Medium Grip Face Pulls
    210 x 8
    220 x 6

    Straight Bar Low Cable Rows
    wide overhand 210 x 6
    close underhand 210 x 6

    EZ Curl Bar Curls
    65 x 8
    75 x 8

    EZ Curl Bar Reverse Curls
    45 x 8
    55 x 8

    Light Cardio
    30min

    long day at the office today, i beat the living daylights out of my backside today. i was messing around with the band setup on the jsp, tried the #2's(reds) doubled over in the beginning and the end, but could only get it to right above the knee, so it's not too far off. other than that it was singled over but there was barely any slack in the band. i even tried the #3s(purples) this way but that got to about an inch below the knees. after toying around with that for an hour the hammies were fried. i was surprised i got 15 on both sets of the 45 hypers. i can get to about 12-13 now without rest pausing. and of course the reverse hyper killed me in the end, almost fell over 2xs and almost rolled the weights over my foot again 2xs(would of been a pr) also tried something new on the low cable rows, plus i've been neglecting bi work, so i figured i should start doing these again. well i'm fried now, was at the gym for 3 hours so it's time for a hot shower and some chicken salad.

  26. Saturday 4/1/06

    3 Board Comp Grip
    255 x 5
    265 x 5

    4 Board Comp Grip
    295 x 5
    305 x 5(first time ever had this weight in my hands, 4 board or not)
    135 + doubled #3's x 5
    145 + doubled #3's x 5

    Sled Pullin
    Worked up to 225 x 50 yard passes front and back(forgot how much these work you)

    damn good day at the gym today, weight felt very light today. the 265 off 3 board was easy, i was going to do another set but figured i'd save my energy for the 4 boards. hit 305 x 5 on the board, the 5th rep almost got out of control but i managed to save it, either way though, that's the first time i've had over 3 in my hands. plus it's a beautiful day out here so i brought out the gym's sled, drug it around the parking lot and was ready to pass out afterwards.

  27. Monday 4/3/06

    SSB 14" Box Squats
    275 x 5 x 3

    Leg Press
    650 x 20

    Kettlebell Swings
    2 arm inside legs 25 x 20
    2 arm outside legs each arm 25 x 12

    GHRs 6th hole up
    2 x 5

    GHR Abs
    2 x 10(felt way too unstable with these, i'll try them one more time and if it doesnt feel better that's it)

    Seated Calves
    180 x 2 x 12

    Ab/Adductors
    #2 band x 25

    Light Cardio
    30min

    Had zero energy in the gym today, but still plugged through it all. i moved the ghr up to the 6th hole up but my ankles kept turning in, basically toes were pointed out, dont know why this was happening but have to try and keep my feet straight next time. plus i turned around and did some abs on the ghr, i dont know if it was me being out of energy or what, but these just felt like i was going to bust my ass.

  28. Wendesday 3/5/06

    Bench Comp Grip
    275 x MISS
    275 x MISS
    255 x 1
    265 x MISS

    DB Hammer Grip Presses
    70 + #3 Band x 6
    75 + #3 x 6

    Laterals w/ pause
    #2 band x 2 x 10

    Front Raises w/ pause
    #2 band x 2 x 10

    Pull Aparts w/ pause
    #3 band x 2 x 20

    Grip Work
    Rolling Thunder
    110 x 10sec x each hand
    115 x 8sec x each hand
    Hook Grip Static Hold
    485 x 10sec
    505 x 15sec

    horrible day for benching today. setup was good, leg drive was good, blew up off my chest, then hit ~3board height and stopped dead in it's tracks. my max hasnt moved up in some time now. getting really annoying, i was not happy after i missed the 265. other than that my hook grip is on point, i held the 505 like it was nothing, probably could of went to 20 sec but people were waiting for the rack. i'm definately going to max out next week on this. gets kind of hard because the bar bends so much the bar is maybe an inch off the pins. i'm going to have to either move the pins down or step on some plates. when they say once you get the hook grip right it's hard to lose your grip, they are very right.

  29. Quote Originally Posted by guyfromkop2
    horrible day for benching today. setup was good, leg drive was good, blew up off my chest, then hit ~3board height and stopped dead in it's tracks. my max hasnt moved up in some time now. getting really annoying, i was not happy after i missed the 265. other than that my hook grip is on point, i held the 505 like it was nothing, probably could of went to 20 sec but people were waiting for the rack. i'm definately going to max out next week on this. gets kind of hard because the bar bends so much the bar is maybe an inch off the pins. i'm going to have to either move the pins down or step on some plates. when they say once you get the hook grip right it's hard to lose your grip, they are very right.
    Let them wait.

  30. Quote Originally Posted by Poobah
    Let them wait.
    haha i workout at a hardcore gym, and we only have 2 power racks so doing static holds in them is almost like curling in a rack. plus the guys that were waiting are some of the top dogs in the gym, so me being the low man on the totem pole i had to step aside
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