Wed 4/30/08

Kinda spread it out today. I did some grip stuff early on at work, then some KB's and bending at home. Here's how it went.

Work
-Vertical Hex Pinch Grip 25,30,35,35,30,25LBSx1/1 3sets
-3 Plate Pinch 10,10,10LBSx1/1 5sets
I tried 4 and kinda got it. Just broke contact with the floor.
-2Plate Pinch 25,25LBSx2/2 3sets

Home
-Renegade Row 24/24KGx5/5 1set
28/28KGx5/5 4sets
Alt w/
-Bottom Up Press 20KGx5/5 5sets

The Bends
-White Nail
-Green Nail
-Grade 2 Hex Cap Bolt
-60D Common Nail
I tried a Grade 2 that I cut from 6" to 5" and barely budged it. I think I will take a 1/2" off one next time and try.
-3 Greens bent with reverse, double overhand, and double underhand styles.

That's it for tonight. I think I have to frame a deck tomorrow so we'll see if I get any training in.

Mon 4/28/08

Got some good bends in tonight! I have been reading the Dieselcrew's ebook and changed the form I bend with(reverse style) and the way I wrap. It made a pretty big difference. Here's how the bends went.

- 2 whites
-2 greens
-Grade 2 Bolt(6"x1/4")
-60D Common Nail(6"x1/4")
-Attempted a yellow nail(Didn't get it, but got a better bend than the one I braced on my leg last week)
-60D Common Nail(6"x1/4")
-Grade 2 Bolt(6"x1/4")

Good stuff! My hands are fried.

Sun 4/27/08

Great session today!

-Snatch vo2max(15 sec) 20KGx7 40sets
I was going to use the 16KG one more time but my buddy Alan told me to stop being a sis and use the 20KG it might surprise me. It really did. I planned on 30 sets and just felt to good to quit. Thanks for the push man!

-2KB Windmill 32/32KGx3/3 3sets
Put an extra stretch at the bottom on these. I let go of the handle on the bottom and tapped the floor with my hand then re-gripped on the way up. Made 'em a hell of a lot harder.

-V Bar 32KG+10LBS(chain)x1/1 5sets
The grip felt strong with a little chalk in the hands. It's a cool move.

-Over Head Sledge Lever 10LBSx1/1 2sets
Did these just for a fun end. I got them down but they didn't go up.

Going to Lowe's today so I'll probably do some bending tonight.

Sat 4/26/08

Not much tonight, just a little grip work. I bought a huge bolt at Ace and when I hang a chain and a KB from it, it makes a nice V-bar. I had to play with it a little and worked up to 28KG for singles. I also did some sledge twists and got in some bends and a rip. The rip ended the night. I got through 40 cards but barely. My grip was fried after this. I couldn't believe how much this took out of me. That's it for now. VO2 tomorrow.

Thurs 4/24/08

I wanted to do pull ups tonight but no bar at the new place, so I had to improvise. Here's how it went.

-Renegade Row 24/24KGx5/5 1set
28/28KGx5/5 5sets
Alt w/
-Bottoms Up Press 16KGx5/5 1set
20KGx2/2,3/3,4/4,5/5,4/4

-Tabata Swing 24KGx5min
I just my gymboss in today and decided to try it. It really SUCKS. It kept me way more honest than I like to keep myself. As much as I don't like it, it will come in very handy in this type of workout as well as the vo2max workouts.

I also got some bending in tonight. I started with 5 whites bent in various ways which all went very easily. After that I moved to the greens. I wanted 5 but after 3 decided to call it a day because my hands were fried. I think I will look for something between the green and the yellow to practice on and help on my way to slamin' shut the yellow.

Wed 4/23/08

Had some things to do around the house on Tues so I made it an off day. The hands probably needed it anyway. Today I did some more sledge work. 3 sets a piece for sledge twist, over head lever, front lever, and rear lever. About 3 or 4 reps/set. I also ripped 35 cards and bent a white and green nail. I tried that damn yellow nail again and even braced it on my leg. Put a little bend in it but still not closed. I'll get it one day.

Mon 4/21/08

Just a grip day today. I had some time at work so I did some vertical hex pinches(up to 35LBS) and some plate pinches(3-10's and 2-25's). I also did worked the COC#2 a bit. It's getting closer but still not there. When I got home it was more bending. Bent 5 whites in varios ways and 2 greens with my strong style. I know I should have layed off but I tried the yellow again. It turned out to be some ISO work. Just can't get it yet.