Back to it, the road to strict pressing the 40KG

[Washed up Meathead.]

My glute tear is feeling a lot better so trying a light lower body session to see how it feels.

Glute bridges on a 18" box

BW X 8

Single leg 2x8 L+R

60kg 4 x 8

Standing calf raise *slow and controlled

BW X 8
60kg X 8
80kg 2x 8

Glute felt fine, tomorrow will tell.

 

[Washed up Meathead.]

BW 77kg.

Ring Grip Pushups, feet Elevated on 12" box*

*My first time trying these and they are INSANELY difficult. Probably the hardest wrist/grip strength lift I've ever done.

BW X 6
BW X 8
BW X 6
BW X 5

Ring Grip Pushups X 8. Insanely difficult, My First time trying.

These are very tough but I'll be keeping at them, Boxer Vasyl lomachenko trains these to build his wrist strength.

youtube.com

Ring pushups, feet Elevated on 12" box

BW X 8
BW X 8
BW X 7
BW X 5

Great session, The ring grip pushups wiped me out lol. Very very difficult to have your feet Elevated and full ROM. Nearly every video on YouTube I've seen other use a tiny Top half ROM and don't elevate their feet. If you have a good grip and wrist strength, give them a Try. Great fun.

 

[Washed up Meathead.]

BW 76.8kg

Towel pullups

BW X 5
BW X 4
+10kg X 3
+20kg X 1
+30kg X 1
+20kg X 6. * Rep P.R on towel grip
+10kg X 6
BW X 10

45lb X 6 reps Towel grip Pullups.

A solid Set and rep P.R at this weight on towel grip

youtube.com

Single arm towel grip dead hangs*

*Just brutal

BW X 30 R X 13 L
BW X 35 R x 10L

One Arm Towel grip Dead hang X 35 Seconds. Brutal on the grip.

These are brutal, great fun hanging on though.

youtube.com

Macebell finger walks

5kg 3x1 Left
5kg X 1 right
3kg X 1 left

A solid session to cap off the weeks training, my grip is feeling strong.

 

[Washed up Meathead.]

BW 77.6kg (holding water off weekend booze)

Ring pushups
BW X 8 24" feet elevated
BW X 8 30" feet elevated
BW X 6 30" feet elevated
BW X 6 30" feet elevated

Pseudo planche ring push up( first time trying, insanely difficult)

BW X 1
BW X 2
BW X 3
BW X 3
BW X 2

Pseudo planche Ring Push up X 3 reps. My first time trying, I'm shocked at how difficult these are.

First time and they felt insanely difficult, I could literally only do sets of 2-3 reps. I can do loads of normal ring pushups with the feet elevated very hi...

youtube.com

Ring pushups feet on 12" box
BW X 8
BW X 8

Ring Pushups feet on floor
BW X 10

A solid session but man the Peuedo planche pushups are insanely hard, I've got a lot of work to do. I'm just not used the underhand position.

 

[Washed up Meathead.]

BW 77.3kg (still holding water off the weekend)

2" thick bar pullups
BW 2 x 5

2" thick bar dead hangs(1st time in over a year)

+20kg X 5 seconds
+40kg X 5 seconds
+60kg X 5 seconds
+80kg X 5 seconds.
+90kg X 32 seconds (170kg/375lbs total)
+80kg X 20 seconds

*Weighed not including the 1kg belt, with me fully clothed and shoes I weighed 175lbs/79.5kg.

375Lb/170KG - 2" Thick bar Dead hang X 32 seconds. I got 99 problems but my Grip ain't one

Very tough. 175lbs+200lb extra weight. These are Great for lats and grip.

youtube.com

2" thick bar pullups
BW X 10
BW X 10
BW X 8
BW X 7

Macebell finger walks
4 kg 2 x 1 L+R

A solid session, my lats and forearms are smoked!

I'm very pleased with my +200lb dead hang time as I've not done any for so long. My grip is
feeling strong ATM.

 

[Washed up Meathead.]

BW 76.6kg

DB overhead press
10kg X 10 L+R
15kg X 10 L+R

Handstand push-ups* my first time
BW X 1
BW X 3
BW X 3
BW X 3
BW X 3
BW X 5

5 Handstand push-ups. My first attempt, they are tough.

Fun to try.

youtube.com

I enjoyed these but they are tough.

Ring dips

BW X 5
BW X 5
BW X 5

* I tweaked something in my Teres/shoulder area on these

Ring pushups feet elevated 12"

BW X 8
BW X 8

Had to call it a day as my Teres/shoulder area is sore, not sure exactly. Will rest for a few days

Neck harness flexion
20kg X 10
30kg X 10
40kg X 10
50kg X 10

 

[Washed up Meathead.]

Yesterdays training. BW 76.6kg

Feet elevated 30" ring rows*
* Explosive paused at the top reps

BW X 8
BW X 10
BW X 12
BW X 12
BW X 12
BW X 8

Inverted ring rows - 12 explosive paused reps.

youtube.com

Macebell finger walks
3kg X 1 L+R
7.5kg X 1 L+R *
7.5kg X 1 L+R
6kg X 1 L+R
4kg X 1 L+R

7.5kg/16.5lb Macebell finger walks. One of the best grip and forearm exercises you can do.

Raise the handle using only your fingers and thumb, tough but will make your hand strong.I started these 4 weeks ago at 5kg and have been adding 0.5kg when I...

youtube.com

* A P.R. woohoo, my Hands are really getting stronger and thicker. Since I started these a month ago my thumb pads and interossei muscles in my hands have really grown.

A solid session, the ring rows pumped up my back and forearms like crazy so made the finger walks tough but fun.

 

[Washed up Meathead.]

BW 76.6kg

Box pike pushups

BW 2 x 6

Legs out Seated on the floor overhead Db press

10kg per side X 10

Handstand Pushups back against wall

12 sets of 3

Chest to wall Handstand Pushups

2x3

Handstand Pushups back against wall

1 set of 6

- YouTube

Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.

youtube.com

A solid session with some good volume, this is my 2nd ever Handstand Pushup workout, I trialed hand placements and width and seem to have found my sweet spot. The goal eventually is to do them with a full ROM but using mats to stand on then once i can do full reps I'll work on doing the Free standing, it could be a long journey but a fun challenge.

 

[Washed up Meathead.]

BW 76.6kg

Inverted ring rows(feet elevated 30")

BW 2 x 8

Single arm ring rows, handle 34" off ground.
*feet in bridge position, low to the ground. Strict with a pause at the top, no rotation.

BW X 8 L+R
BW X 9 L+R
BW X 10 L+R
BW X 11 L+R
BW X 7 L+R

Single Arm Inverted Ring Row X 11 Strict Reps, no rotation and paused.

These are really tough but will light up your whole back. #gymnasticrings #backtraining #onearmrow

youtube.com

Ring bicep curls
BW 3x10
BW X 12

Macebell finger walks
4 kg x 1 L+R
7kg X 1 L+R
6kg X 1 L+R

Macebell finger walks upright, the hard version
3kg X half way L+R

A real solid session, the single arm ring rows were very difficult but my back was pumped up crazy. I can tell these will be
good for back, core and grip gains as well as strength.

A couple of back shots for fun, sorry for the potato quality

 

[Washed up Meathead.]

BW 76.3kg

Dips
BW 2x 5

Ring dips
3 X 3*

*I had to stop as again these have irritated my right rotator cuff and I don't know why, I've done sets of 15 and weighted before?

Ring pushups feet Elevated

BW 2x8

Had to stop as my rotator cuff didn't feel right

Rope grip pushdown* slow and controlled

20kg X 8
30kg X 8
40kg 2 x 8

Neck harness flexion

20kg X 10
35kg X 10
50kg X 10
40kg X 15
30kg X 20

 

[Washed up Meathead.]

BW 76.2kg

Inverted ring row* feet Elevated to 30"
BW 2 x 8

Inverted knee tuck ring row* first time trying to work on getting my torso horizontal, these are tough to control. I Have a lot to work on.

BW 12 sets of 2-8 reps

Trying some knee tucked inverted rows for the first time, a tough move to control.

I need to get my torso more parallel to the ground.

youtube.com

Weighted inverted ring row"feet Elevated 30"

BW +20kg Bag 3x8

Weighted Inverted Ring rows 20kg X 8 reps.

My last set of the workout, the 15th set so these were tough.

youtube.com

A solid session, back and forearms are smoked.

 

[Washed up Meathead.]

BW 75kg * woohoo, lost 5 kg in 6 weeks.

I thought I'd try and do some one arm pushups, I've never tried before ever.

Various Warm up drills

Incline one arm pushup on box

36" off floor X 5 L+R
30" off floor X 5 L+R
24" off floor X 5 L+R
20" off floor X 5 L+R

One arm pushups

3 reps left 0 right
3 reps left 3 assisted right
3 reps left 3 assisted right
3 reps left 3 assisted right

One Arm Pushup X 3 reps. My First time trying, I surprised myself that I could do any #onearmpushups

I Thought I'd have a try, I surprised myself I could do any at all. I'll keep at These and get to the point where I can do them stricter.

youtube.com

Archer pushups*first time ever, they seem useful as assistance.

4 x 5 L+R

I'm very happy with the fact I could do some, not the cleanest reps but not bad for a first time, I shocked myself I could do any at all my right rotator cuff has been iffy the last couple of weeks though and I'm naturally stronger left on Pressing moves.

 

[Washed up Meathead.]

BW 75.9kg *holding water

Dual Rope grip Chinups

BW 2 x 3
+10kg X 3
+15kg X 2
+20kg X 1
+25kg X 1
BW X 18 New for a Rep P.R on rope grip.

18 Reps of Rope Grip pullups. A Rep P.R using Ropes. Very tough on the Grip.

These are very tough using battle ropes as they have a fabric sheath over the rope which moves and slides so you really have to grip tight.

youtube.com

One arm Inverted Ring row
BW 4 X 6 L+R

Dumbbell hammer curls
10kg each side X 8
15kg each side X 8
17.5kg each side X 8

Macebell finger walks, the hard version which is upright in the hammer position. Very tough.

3kg 3 x 1
4kg X 1

4KG Steel Macebell Finger walks, the hard version. One of the toughest grip exercises you can do.

These are much tougher than the arm to the side version, you can only go about 3/4 of the way down as it tips over.

youtube.com

A solid session, my traps and obliques are sore from one arm pushups yesterday so the rope pullups were tough but pleased with a rep P.R.

 

[Washed up Meathead.]

BW 75.5kg

My right hand side grade 2 glute tear seems finally healed, it's took months. I've done very little lower body work, mainly rehab stuff.

Now I can ease back into normal leg work and do more Kettlebell stuff.

Standing Box jumps

20" X 3
24" X 3
30" X 3
32" X 3
34" X 3
36" X 3
38" 3 tries buy I couldn't quite make it, I've lost some leg power but it will come back..I'm just pleased I can train lower body again.

36" Standing Box Jump. The first time since my glute tear, it's finally healed.

Time to get my leg power back now I'm fully healed.

youtube.com

 

[Washed up Meathead.]

BW 76.2kg. *holding water from booze .

Reverse grip pushups
BW X 5
BW X 10

Assisted One arm pushups
4 x 5 L+R

True claw grip Fingertips pushups* the correct way to perform them, not the dangerous finger hyperextension version you mostly see

BW X 5
BW X 15

15 reps - Claw Style Grip, True Fingertip Pushups.

The correct way to train them, most people train these wrong and totally hyperextend their fingers causing damaging strain on the tendons and ligaments. This...

youtube.com

Reverse grip pushups
BW 2 x 5

Thumbless pull-ups* full dead hang
BW 3 X 10
BW X 8

2" thick bar Mid way Pullup hold

BW X 20 secs
BW X 15 secs

Macebell finger walks - hammer grip

3kg 2 x 1 L+R

Macebell finger walks - hands by side

6kg X 1 L+R
5kg X 1 L+R

 

[Washed up Meathead.]

BW 75.7kg

Archer Pushups
BW 6 x 5 L+R

Towel grip Pullup

BW X 10, 8, 6, 6, 6 ,6

One arm towel grip dead hang

BW X 20 sec R
BW X 15 sec L
BW X 15 sec R
BW X 8 sec R

Macebell finger walks

7kg X 1 L+R
5kg X 1L+R
4Kg 4x1 L+R

 

[Washed up Meathead.]

Pushups* slow and controlled

BW 6 x 10

Hand grippers *my first time in a whole year

COC T X 3, 3 L+R

COC 1.5 X 1, 1 L+R

COC 2 x 1 L+R RGC 102lbs

GHP 5 x 1,1,1 R. RGC 113lbs

GHP 5 Hand Gripper - Wide set close. My First time touching grippers in a year.

RGC 113lbs. This is a gripper in between a COC 2 and a COC 2.5.I'm pleased I can close this still with no direct training for a year, it shows all my other g...

youtube.com

COC 2 - 3 attempts down to about 1-2mm L

COC 2.5 - 3 attempts down to about 5mm RGC 126lbs

COC 2.5 Attempt. RGC 126lbs. My 1st time training hand grippers in a year.

youtube.com

COC 1.5 X 5 L

Towel grip pullups* 2 thick towels

BW X 12, 8, 8, 8, 6

Macebell finger walks

5kg +4kg drop set L+R

A real solid session, I'm very pleased with being still able to close a GHP 5 with no direct gripper training for a year, not far off on the COC 2.5 as well. It shows my other grip work has carryover to crush as my hands felt strong.

 

[Washed up Meathead.]

Pushups

BW 2 x 10

Assisted One arm Pushups

6 X 3 L+R

Kettlebell snatch

16kg X 8 L+R
20kg X 8 L+R
24kg X 8 L+R

Hand Grippers

COC T X 3, 3 L+R

COC 1.5 X 2 L+R

COC 2 x 1, 1 L+R

Silver bullet hold * A hold with a gripper between the handles strapped to a 2.5kg plate.

COC 2.5 X 12 seconds Right

COC 2 x 10 seconds left

COC #2.5 X 12 Second Silver bullet hold. 126lbs RGC Handgripper + 2.5kg

youtube.com

2" thick bar pullups* full dead hang reps

BW X 15, 10, 8, 8, 6

* A solid session, that's the longest I've held a COC 2.5 Silver bullet before and only my 2nd gripper session back in. That's a good sign.

 

[Washed up Meathead.]

Box jumps

12" X 3
20" X 3
24" X 3
30" 5 x 3
32" 5 x 3

 

[Washed up Meathead.]

BW 75.1kg

*My right rotator cuff is still feeling a little iffy so just taking these real slow and staying away from failure.

Ring pushups
8 sets of 5-8 reps at various feet height of 12"-30"

Feet elevated pushups on paralettes

BW X 10, 12