Highland games training with bourbon and a bum ticker

[Urban]

** Dan John Grip - Bent Over Row - 1 Inch - W/ Thumbs **
- 135.0 lbs x 6 reps @ 6.5 bpm
- 135.0 lbs x 7 reps @ 6.5 bpm
- 130.0 lbs x 14 reps @ 5.5 bpm
- 140.0 lbs x 6 reps @ 6.5 bpm
- 145.0 lbs x 6 reps
- 145.0 lbs x 6 reps
- 150.0 lbs x 6 reps
- 155.0 lbs x 2 reps @ 4.5 bpm
- 155.0 lbs x 1 rep @ 2 bpm
- 160.0 lbs x 6 reps @ 6 bpm

Boosted the reps a bit to make these more interesting. 130 for 14 felt pretty tough spread out over 2.5 minutes. oh well. I'll take another shot at 135 next week maybe.

 

[Urban]

** Deadlift **
- 235.0 lbs x 6 reps @ 12 bpm
- 240.0 lbs x 6 reps
- 245.0 lbs x 6 reps
- 235.0 lbs x 20 reps @ 20 bpm *20 Rep PR
- 250.0 lbs x 6 reps @ 12 bpm
- 255.0 lbs x 6 reps
- 260.0 lbs x 6 reps
- 265.0 lbs x 2 reps
- 270.0 lbs x 1 rep
- 275.0 lbs x 13 reps @ 13 bpm *13 rep PR

Outside the gym I had a hard day. Not bad, just active. I came home, had too big a dinner, almost fell asleep on the couch, and my wife asked if I was lifting today. Having resigned to lift, I fully expected a kind of shitty hard session, and I was surprised to find it went remarkably well. Some sets felt so easy I had to double check and make sure I loaded the bar correctly.

in the end I hit my 2 PRs and that's good enough for me. I think when I get to 315 x 9 I might take a break from long deadlift sessions and work in some heavy swings. just something I've been thinking about.

 

[Urban]

** Dan John Grip - Bent Over Row - 2 Inch - W/ Thumbs **
- 85.0 lbs x 11 reps @ 8.75 bpm
- 90.0 lbs x 11 reps @ 9.5 bpm
- 85.0 lbs x 14 reps @ 8.5 bpm *this was a failure. should have been 22 reps
- 90.0 lbs x 10 reps @ 9.5 bpm
- 95.0 lbs x 9 reps
- 95.0 lbs x 8 reps
- 100.0 lbs x 7 reps @ 9.75 bpm
- 105.0 lbs x 6 reps
- 105.0 lbs x 5 reps @ 10 bpm
- 110.0 lbs x 10 reps *hit my goal here*

I'm trying to work out warm up for grip-centric work. Seems like just doing some lighter sets to start with eats into my heavy sets in a big way. Doing some sets to build up to the main event works for other things, but for some reason it really seemed to wear me down here. Maybe I'll break out the dexterity balls before my first set and go right for the 150 second PR next time.

either way I think I've settled on a what to arrange this volume and intensity for time. the 150 second set is up front, then a 75 second set and sequentially shorter and shorter sets to taper down to 30 seconds. then finish with a 60 second set. This a similar approach (using volume instead of time) has been working for me with squats and deads, and I'm optimistic I can make it work here.

 

[Urban]

** Barbell Front Squat - 60 Seconds **
- 75.0 lbs x 11 reps @ 22bpm
- 80.0 lbs x 11 reps
- 85.0 lbs x 10 reps @ 20 bpm
- 70.0 lbs x 33 reps @ 33 bpm, *33 rep PR*
- 90.0 lbs x 10 reps @ 20 bpm
- 100.0 lbs x 9 reps @ 18 bpm
- 105.0 lbs x 8 reps @ 16 bpm
- 110.0 lbs x 8 reps
- 115.0 lbs x 2 reps @ 11 bpm
- 120.0 lbs x 11 reps *post surgery PR*

I have no idea what my pre-surgery PR was for front squats, though I feel confident that 33 reps at 70 lbs is a 33 rep lifetime PR for me, since I've probably never done it before. Maybe I'll look it up and throw it in the log on my phone as a reference. Either way, a fairly good day squatting. the numbers are hardly impressive but it went off without a hitch and I hit what I meant to hit.

 

[Urban]

** Dan John Grip - Bent Over Row - 1 Inch - W/ Thumbs **
- 135.0 lbs x 13 reps @ 5 bpm 156 seconds, add some more weight
- 140.0 lbs x 7 reps @ 5.5
- 145.0 lbs x 6 reps @ 5.25
- 150.0 lbs x 6 reps @ 5.75
- 155.0 lbs x 3 reps @ 5.25 don't know what happened here. Should have been 5 reps
- 155.0 lbs x 5 reps @ 6
- 160.0 lbs x 4 reps @ 5.5
- 165.0 lbs x 4 reps @ 6.5
- 160.0 lbs x 3 reps @ 6
- 165.0 lbs x 7 reps @ 7 *60 second PR

All in all I'm still not totally happy with how this loading is done, but it was an ok session.

 

[Urban]

** Deadlift **
- 245.0 lbs x 6 reps @ 12 bpm
- 255.0 lbs x 6 reps
- 265.0 lbs x 6 reps
- 235.0 lbs x 20 reps @ 20 bpm, *PR, new 20 rep max*
- 275.0 lbs x 6 reps @ 12 bpm
- 280.0 lbs x 6 reps
- 290.0 lbs x 6 reps
- 300.0 lbs x 2 reps @ 8 bpm
- 310.0 lbs x 2 reps
- 320.0 lbs x 8 reps *post surgery PR, new 8 rep max*

Today went well, 2 more weeks till I'm at my deadlift goal. Some lower back and hip soreness creeping in and my grip is a little beat up from yesterday but overall pretty good.

 

[Urban]

** Dan John Grip - Bent Over Row - 2 Inch - W/ Thumbs **
- 55.0 lbs x 34 reps @ 7 bpm * 291 second pr
- 60.0 lbs x 17 reps @ 13 bpm
- 70.0 lbs x 16 reps @ 14 bpm
- 75.0 lbs x 15 reps
- 80.0 lbs x 13 reps
- 90.0 lbs x 12 reps
- 95.0 lbs x 10 reps
- 100.0 lbs x 9 reps
- 110.0 lbs x 7 reps
- 115.0 lbs x 15 reps @ 15 bpm, 60 second PR

Still playing with loading parameters to make this work. I increased the time way way up on the first set to taper down linearly to 150 seconds as I progress. Still trying to figure out a good work around for the last set, hitting time goals as instead or rep goals.

 

[Urban]

** Dan John Grip - Bent Over Row - 1 Inch - W/ Thumbs **
- 100.0 lbs x 9 reps
- 100.0 lbs x 8 reps
- 100.0 lbs x 8 reps
- 102.5 lbs x 6 reps
- 102.5 lbs x 8 reps
- 105.0 lbs x 6 reps
- 105.0 lbs x 7 reps
- 105.0 lbs x 4 reps
- 182.5 lbs x 8 reps @ 14 BPM, 34 second PR, and probably a 8 rep PR.

Did not manage my first set (goal was 100 x 19 @ 4 bpm) so I hammered on some long sets for extra volume. Finished off with a heavy set, and got my PR.

 

[Urban]

** Deadlift **
- 250.0 lbs x 6 reps @ 12 bpm
- 255.0 lbs x 6 reps
- 255.0 lbs x 6 reps
- 245.0 lbs x 19 reps @ 19 bpm *19 rep PR. *
- 260.0 lbs x 6 reps @ 12 bpm
- 265.0 lbs x 6 reps
- 270.0 lbs x 6 reps
- 270.0 lbs x 2 reps @ 13 bpm
- 275.0 lbs x 2 reps
- 277.5 lbs x 1 rep *forgot to add 2.5 lbs to the right side of the bar
- 280.0 lbs x 13 reps * 13 rep PR

250 for 19, and 315 for 9 next time, and that will be my 19 rep goal and a calculated 405 rep max on deadlifts and timed to decide on some new goals. I'm still contemplating some maintenance deadlifts and then swings, but I need to build an apparatus or resign to a "clubbell" type thing. 495 seems like it might be doable but that's at least a year long march. we'll see. Need to take some time and focus on squats anyways.

 

[CRZA]

Hi man good work!

Whats a Dan John Grip, if you dont mind me asking?

 

[Urban]

Hi man good work!

Whats a Dan John Grip, if you dont mind me asking?

Dan John had this grip exercise that was essentially dead hangs from a pullup bar and a pullup every 30 seconds. In order to get more pull up or rowing volume in I vary the timing.

Ultimately my grip goal right now is a 2.5 minute dead hang, so my grip work is largely geared towards that with the intention of building pulling and rowing volume as a secondary (incidental) benefit.

** Dan John Grip - Bent Over Row - 2 Inch - W/ Thumbs **
- 57.5 lbs x 32 reps @ 6.75 bpm *284 second PR
- 65.0 lbs x 20 reps @ 13 bpm
- 70.0 lbs x 19 reps
- 75.0 lbs x 17 reps
- 85.0 lbs x 15 reps
- 90.0 lbs x 11 reps @ 11.25 bpm
- 95.0 lbs x 10 reps @ 12.25 bpm
- 100.0 lbs x 8 reps @ 12 bpm
- 110.0 lbs x 7 reps @ 14 bpm
- 115.0 lbs x 14 reps @ 9.75 bpm, 86.25 second PR

Played with

 

[Urban]

** Barbell Front Squat - 60 Seconds **
- 80.0 lbs x 11 reps @ 22 bpm
- 85.0 lbs x 11 reps
- 90.0 lbs x 10 reps @ 20 bpm
- 75.0 lbs x 31 reps @ 31 bpm, *31 rep pr*
- 95.0 lbs x 10 reps @ 20 bpm
- 105.0 lbs x 9 reps @ 18 bpm
- 110.0 lbs x 9 reps
- 115.0 lbs x 5 reps @ 10 bpm
- 120.0 lbs x 4 reps
- 125.0 lbs x 10 reps *post surgery pr*

These all went according to plan, so far as I can tell.

 

[Urban]

** Deadlift **
- 255.0 lbs x 6 reps @ 12 bpm
- 265.0 lbs x 6 reps
- 270.0 lbs x 6 reps
- 250.0 lbs x 19 reps @ 19 bpm * 19 rep PR and 6 month goal
- 280.0 lbs x 6 reps @ 12 bpm
- 285.0 lbs x 6 reps
- 295.0 lbs x 6 reps
- 300.0 lbs x 3 reps @ 9 bpm
- 310.0 lbs x 2 reps
- 315.0 lbs x 9 reps *9 rep post surgery PR and 6 month goal

I'm up to a "calculated" 1 rep max of 405. It's not earth shattering, or even really that legitimate to say I could pull 4 plates again, but this was my goal and I made it here. I'm going to back-burner deads for a little while I think and do some heavy swings to pick up the volume. Maybe something like 4 sets of deads and 6 sets of swings. I made a two handed swing handle this weekend and while it needs to be cleaned up a bit, I'm pretty excited to try it out and see how it goes. The road back to 495 is long from here, and means goals of 19 x 305 and 330 x 15, so I suppose I'll start that way.

 

[CRZA]

Dan John had this grip exercise that was essentially dead hangs from a pullup bar and a pullup every 30 seconds. In order to get more pull up or rowing volume in I vary the timing.

Ultimately my grip goal right now is a 2.5 minute dead hang, so my grip work is largely geared towards that with the intention of building pulling and rowing volume as a secondary (incidental) benefit.

Ahh, seems like a good way to train the grip. Dan John has some really good stuff on training. I love his training philosophy. Train Hard. Train simple, not easy.

Congrats on the post surgery PR. Must feel good to see the progress. Keep it up!

 

[Urban]

Ahh, seems like a good way to train the grip. Dan John has some really good stuff on training. I love his training philosophy. Train Hard. Train simple, not easy.

Congrats on the post surgery PR. Must feel good to see the progress. Keep it up!

Dan John's was always a bright spot on t-nation back in the day and when I rediscovered this grip test, I thought it'd be great way to add some grip work to my pullups, now I think its a great way to add pulling volume to my grip training. His articles are what originally gave me pause over the inherent necessity of back squats over front squats for low rep training, the absolute necessity for low rep training when squatting. It's strange little training quirks I'm leaning on heavily as i age for a number of reasons, not the least of which is my own experience with both higher reps and front squats.

but I digress... Thanks for the congrats! "405" is a big milestone to me, even if it is in quotes. 495 is a lifetime PR so when I get back there, I'll have real reason to celebrate.

** Barbell Front Squat - 60 Seconds **
- 85.0 lbs x 10 reps @ 20 bpm
- 90.0 lbs x 10 reps
- 95.0 lbs x 9 reps @ 18 bpm
- 80.0 lbs x 29 reps @ 29 bpm *29 rep PR
- 100.0 lbs x 9 reps @ 18 bpm
- 100.0 lbs x 9 reps
- 105.0 lbs x 9 reps
- 110.0 lbs x 8 reps @ 16 bpm
- 115.0 lbs x 3 reps @ 13 bpm
- 120.0 lbs x 13 reps *13 rep post sugery PR

Things went well today. I skipped yesterdays rowing session because I was beat to shit from work on wednesday. we have this 500lb battering ram we swing from a chain-fall to hammer a part into place and I was 1 of 2 guys who got to take 100 or so swings with it. So getting my squats today was good for me. Time for a protein shake and some evan williams..

 

[Urban]

FitNotes Workout - Monday 1st June 2020

** Dan John Grip - Bent Over Row - 1 Inch - W/ Thumbs **
- 95.0 lbs x 14 reps @ 4.25 bpm, grip wasnt having it today. Was hoping to get another 6 reps / 85 seconds. Next week I guess
- 105.0 lbs x 10 reps @ 5.5 bpm
- 110.0 lbs x 10 reps @ 6.25 Bpm
- 120.0 lbs x 9 reps
- 130.0 lbs x 8 reps @ 6.5
- 135.0 lbs x 7 reps @ 6.75
- 145.0 lbs x 6 reps @ 7
- 155.0 lbs x 5 reps @ 7.25 8 9
- 160.0 lbs x 4 reps @ 8
- 170.0 lbs x 4 reps @ 9 bpm *PR of sorts*

All in all not a terrible day. Grip is waning a bit from swinging the hammer on friday and maybe some heavy dexterity ball work on sunday.

Today

** Dead Hang - 2 Inch - 2 Hand - Overhand, Thumbless **
- 1.0 lbs x 30 Seconds
- 1.0 lbs x 30 Seconds
- 1.0 lbs x 70 Seconds

Doing these mostly just for a stretch on my lunch break and a barometer for where I'm at. they're more restorative than exaustive. maybe 70-80% I do a scapular retraction every 5 seconds or so.

** Deadlift **
- 135.0 lbs x 16 reps
- 155.0 lbs x 13 reps
- 175.0 lbs x 6 reps
- 117.5 lbs x 41 reps * 41 rep PR

** 2 Handed Swing - Neutral grip - 1" Handles **
- 60.0 lbs x 30 reps
- 65.0 lbs x 24 reps
- 67.5 lbs x 23 reps
- 72.5 lbs x 21 reps
- 75.0 lbs x 18 reps
- 80.0 lbs x 13 reps

All PR's. Build a nuetral grip swing handle that fits on a loading pin and I'm swinging each rep to parallel (shoulder height or higher). Really put some strain on my lower back but I liked these a lot.

 

[Urban]

** Dan John Grip - Bent Over Row - 2 Inch - W/ Thumbs **
- 60.0 lbs x 24 reps @ 6.5 bpm, a PR of sorts, and while I'm happy to get over 3 minutes this was supposed to be 7 more reps.
- 65.0 lbs x 16 reps @ 10 bpm
- 75.0 lbs x 15 reps
- 80.0 lbs x 13 reps
- 90.0 lbs x 12 reps
- 95.0 lbs x 11 reps @ 11.25 bpm
- 105.0 lbs x 9 reps
- 110.0 lbs x 8 reps @ 12 bpm
- 120.0 lbs x 7 reps @ 14 bpm
- 125.0 lbs x 13 reps @ 13.75 bpm *13 rep PR

With some success early on, I'm a little disappointed this week with my long sets on these. Not sure what's going on there, but I'm going to stick with it for now. Heavy sets are going ok though.

 

[Urban]

** Barbell Front Squat - 60 Seconds **
- 90.0 lbs x 10 reps @ 20 bpm
- 95.0 lbs x 10 reps
- 100.0 lbs x 10 reps
- 85.0 lbs x 27 reps @27 bpm *27 rep PR*
- 105.0 lbs x 9 reps @ 18 bpm
- 115.0 lbs x 8 reps @ 16 bpm
- 120.0 lbs x 8 reps
- 125.0 lbs x 8 reps
- 130.0 lbs x 3 reps @ 10 bpm
- 135.0 lbs x 10 reps *10 rep post surgery PR

This session moved right along.

 

[Urban]

Tuesday-
** Dead Hang - 2 Inch - 2 Hand - Overhand, Thumbless **
- 1.0 lbs x 40 seconds
- 1.0 lbs x 40 seconds
- 1.0 lbs x 70 seconds

Got 80 seconds on monday, but these are more about stretching and getting some forearm work in on my lunch break than anything else right now.

** Deadlift **
- 150.0 lbs x 11 reps @ 22bpm
- 190.0 lbs x 9 reps @ 18 bpm
- 250.0 lbs x 3 reps @ 12 bpm
- 290.0 lbs x 12 reps *post surgery PR*

** 2 Handed Swing - Neutral grip - 1" Handles **
- 62.5 lbs x 30 reps *2.5lb PR*
- 70.0 lbs x 14 reps
- 77.5 lbs x 14 reps
- 82.5 lbs x 14 reps
- 85.0 lbs x 13 reps *5 lb PR*

** Dexterity Balls - 2 Balls - Touching **
- 16 lbs x 40 reps *4 rep PR

these are done 40 in one direction, 40 in the other, the switch hands and repeat. if I drop one I pick it up and repeat the previous rep. 180 degrees is a repetition

** Dexterity Balls - 2 Balls - Not Touching **
- 16 lbs x 6 reps
- 8 lbs x 80 reps
Never really been able to do these with the shotputs before. so those were a tough 6 reps.

** Dexterity Balls - 3 Balls - Touching **
- 10.0 lbs x 6 reps
6 is a previous PR, but these are tricky. 2 x 3 inch ball bearings, and 1 x 2 inch ball bearing.

The dexterity ball work is interesting. I like it but I'm not sure it's SUPER useful in any way beyond recovery and coordination. The balls I use are 2" (2lb) and 3" (4 lb) steel ball bearings, and 8 lb shotputs (roughly 4"). Since I've gotten about as big as I can handle, the goal is to work in some multiball stuff as technical ability improves.

Today
** Dan John Grip - Bent Over Row - 2 Inch - W/ Thumbs **
- 60.0 lbs x 31 reps @ 6.5 bpm *got my PR I wanted last week*
- 70.0 lbs x 16 reps @ 10
- 75.0 lbs x 15 reps
- 85.0 lbs x 13 reps
- 90.0 lbs x 12 reps
- 100.0 lbs x 11 reps@ 11.25
- 105.0 lbs x 9 reps @ 11
- 115.0 lbs x 8 reps @ 12
- 120.0 lbs x 7 reps @ 14 bpm
- 127.5 lbs x 10 reps @ 13 bpm missed my goal of 13 on this one. but you win some you lose some I guess. I'll take the long pr without the heavy one I suppose.

 

[Urban]

** Barbell Front Squat - 60 Seconds **
- 95.0 lbs x 10 reps
- 100.0 lbs x 10 reps
- 100.0 lbs x 10 reps
- 90.0 lbs x 26 reps * 26 rep PR... probably
- 105.0 lbs x 10 reps
- 110.0 lbs x 9 reps
- 115.0 lbs x 9 reps
- 115.0 lbs x 4 reps
- 120.0 lbs x 4 reps
- 125.0 lbs x 14 reps * post surgery PR

These were actually kinda hard today. Not sure why. had to take longer breaks between sets and it ended up being a 45-50 minute session.