Quick one today:
10 rounds:
10 swings, 36kg bell
5 push ups.
Conditioning and active recovery for chest before lifting tomorrow.
Will start tracking and logging daily pullups/pushups/sit ups when I return from holiday in about 10 days
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Thatās what she said 
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You have no idea how often I use this punchline in real life.
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My wife is all over the āThatās what she saidā jokes. Sometimes I set her up with something pretty vulgar just to see how far sheāll go.
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I occassionally slip one in at work. In a professional a way as possible, of course.
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Late happy birthday! I like these kind of conditioning workout. Must be great for your grip these swings, no?
Thanks man.
To he honest, that amount of swings has no real impact on anything except my lungs by now. I spent a lot of my teenage years bouldering and the grip strength has never really been an issue since. The only time I felt it hindered my lifting in anyway was during the 10000 swing challenge a few years back and that could easily be pinned on a cheap plastic kettlebell.
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Iām asking because I had not touched a bell in ages and it really torched my forearms ahah.
Iāve had issues with grip since the wrists surgeries but itās better now.
Wish i could give you some advice but i have no real experience with either grip work or injuries. Iāve never really had to deal with either.
Grip work is one thing Iām very lucky with, compared to the rest of my strength. I really donāt feel the need to train it at all. If only the climbers abs had stuck around as well, Iād be laughing.
Itās okay, even though nothing great Iām happy I can do my work sets of overhand BB rows at 100kgs on good days.
Also, I learned to love the hook grip!
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Iāve never hook gripped. Itās on my list of stuff Iām not strong enough to care about along with belts, wraps, the vast majority of mobility work, etc.
I deadlifted 500lbs mixed grip and beltless, my max currently is mid 300s so I reckon Iāve got a long long way to go before I have to worry about any of them.
Work for today:
Powerclean and press: 1-2-2-3-2 @ 60kg
Deadlift: 5 x 3 @ 112.5kg
Seated press: worked up to 47.5kg x 12
Then 2 x drop sets
Raises: some
Cable chest flyes: 7 x 12, ss. Push ups to failure
Wendler rows: 3 x 20 @ whole stack
Walking lunges: 5 x 10 each leg, 15kg
Notes:
- This felt like a looong old session to be honest, even well rested. Maybe the waiting for equipment at peak time added to the feeling.
- Did some of the presses strict today, wanted to know If I could and I can. Small win I guess.
- Deadlifts felt easy, as they should at that weight. Trust the process I guess.
- Iāve been feeling a lot of my raises in my traps recently, so making an effort to practise lifting with my delts, not my traps every session.
Lifting during the day is weird. Saw a dude walk in with cut off jeans and a cup of coffee to lift. Another guy was drinking skimmed milk out of a 2L bottle. Yet another dude was not only curling in a power rack, but with a mouth guard in. It was intense apparently, or so he was telling his girlfriend.
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Ahahahah what animals are in your gym?
For delts focus mentally not on bringing the weight up, but pushing it away on the side. Game changer. But after cleans and deadlifts, obviously your traps are gonna be tired so youāll be definitely feeling those during delt work ahah
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I donāt normally do delt isolation on deadlift days, thatās what made me realise Iām probably doing raises wrong, because Iād done nothing that should have targeted my traps.
Iāve been very trap dominant for a long time, probably from the 6 months I trained without a rack/stand and had to Powerclean every set of squats/presses. I figure if I just spend some time really focussing on working delts only every workout, I might make a bit of progress. Itās not like raise with a 2kg db is really going to interfere with much.
There are several ways to work on the MMC with your delts. Start by doing a 5 sec eccentric. Thatās what Iām stuck doing but itās still working.
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Well traps are gonna be in the equation no matter what. Yes like JMaier said, 5 secs eccentrics, or 2 secs hold at top or mid-range, or 3030 tempo should help. You can also take a look at Meadows video on YouTube ācapped deltsā. His variations of y raises, cables laterals are incredible on focusing the delts, and humbling.
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Partial lat raises with heavy weight? Why didnāt I think of that!? Iāve been doing regular raises to fatigue and then doing the partials.
Great video. Thanks for the recommendation.
I will definitely check those out next chance I get. Cheers man.
Iāve done sets of 35 āhang and swing destroyerā sets, a la Meadows for a while now. I can attest to the fact they are extremely unpleasant.
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Honestly his whole channel is golden. I did kinda one of his programs a while back, had good results and fun, but I guess I was too young to appreciate/need things like leg curls before squats or pushdowns before skull crushers. I was only obsessed with weight.