Kevin's Training Log

[Kevin Perry]

3/29 - Deload Week

Press: 45 x 2 x 8, 50 x 5, 60 x 5, 70 x 5
Dips: 3 x 15
Pullups: 10, 8 , 6
Incline DB: 30 x 2 x 20
Curlz: 55 x 20, 15

Thanks Derek. Really going to push for 170 this week, hopefully I can hit it and then I will go hard for another couple of cycles and try to get past 185 then we'll see what happens.

Only thing I don't like about 5 3 1 is the deload weeks seems to come around the corner too quickly.

[Kevin Perry]

3/31

Deadlift: 140 x 5, 175 x 5, 210 x 5
Bench: 75 x 5, 95 x 5, 115 x 5
DB Bench: 40 x 2 x 15
DB Row: 55 x 2 x 15
Leg Press: 140 x 3 x 10

[Kevin Perry]

4/2

Squat: 45 x 2 x 8, 95 x 8, 110 x 5, 135 x 5, 165 x 5
Back Ext: 3 x 15
Leg Raises: 3 x 15

So I saw a group of people doing Cf in the gym today. It was a fairly entertaining site to see and of course what cf workout is complete without thrusters and completely taking over the majority of the free weight section right?

On the brighter side, Im 170 pounds as of this morning's scale check.

[Allen Yeh]

Nice job on the weight, deload week is a bit boring isn't it?

[Kevin Perry]

yea, I've been too lazy this week because of it, playing lots of final fantasy 13 when i haven't been at work

[Allen Yeh]

Nice, I want to get it but I know it'll drain my time like nothing else.

[Kevin Perry]

4/5 - 5/3/1 3rd Cycle

Press: 45 x 2 x 8, 65 x 8, 85 x 5, 100 x 5, 110 x 15
Dips: 50 x 8 x 3
Chins: 35 x 8 x 3
Incline Bench: 135 x 3 x 8
Farmer's Holds: 100# DB each hand 2 x 30 seconds

The dip belt was missing so I broke the sets of chins/dips into 3 using the dumbbells.
I'm gonna focus on building up my grip and forearms over the next couple of cycles so I started with farmer's holds and carry's latter in the week. It's my first time using them so we'll see how it turns out.

[Derek Simonds]

One of the best starting grip articles I ever read was from a guy called Mighty Joe Musselwhite (really cant remember his last name so I am just pulling straight form my arse!)

He is a world champ arm wrestler and does all kinds of crazy grip stuff. His recommendation for everyone starting was simple. You do 3 exercises every you workout. barbell crush, standing barbell monkey grip flexion or curl and seated barbell extension. You do 4 sets of 20 and continually increase the weight.

He put like a 1/2 an inch on his forearms in 4 weeks. I really like it a lot and try to do it once a week.

[Kevin Perry]

I looked it up and tried it out today at least the wrist curls part, still trying to find the article with the things you mentioned. Man my forearms burned.

4/6

Deadlift: 155 x 2 x 8, 195 x 8, 230 x 5, 270 x 5, 305 x 10, 205 x 3 x 10
Lunge: 125 x 2 x 6
Leg Press: 200 x 2 x 8

Wrist Curls: 45 x 5 x 20 shit was hard, did standing and reverse, don't think I did the reverse ones right though.

someone pointed at me and said "now that's a man exercise" during the deadlifts, it was awkwardly funny

[Derek Simonds]

They are right 305 X 10 DL is a mans exercise!

Here is a thread on the training I was talking about. It is a little different but laid out by one of the all time great grip strength guys David Horne.

http://www.gripboard.com/index.php?showtopic=12608

It is on the gripboard and you have to register to view the forums. I don't post there but man there is a ton of information to read. It can get quite overwhelming actually.