Rollouts 20lb vest 3x12-0
V-ups 3x15, got up to a 16kg kb on last set.
Bench +1C
275/3x5
Narrow grip
265/2x5 1x8 first 2 sets didn’t feel too hot.
WG low incline
220/3x6
WG low decline
250/3x6
Db row
105/3x6
Ly tri touch bench behind head
120/3x8
Vid is 3 sets of chain bench and last set of narrow grips.
Busting out the chains!! Nice forearms too BTW
[quote]Up wrote:
Busting out the chains!! Nice forearms too BTW [/quote]
Yea…i need to mix it up a bit. Lol on forearms, i didn’t even notice. Hmmm now i have to look 
Today went through the normal pre workout stretch stuff. Decided to not do conditioning today since I have deads tmrw and no abs today, they are still sore from Sunday lol.
Oh deads! Looking forward to seeing what you do with those.
And nice benching! That’s quite a lot of variety. I still never fully understand the point of chains…why can’t you just use plates? Lol! I’m such a newb these days. Sigh.
And I’ll have to agree with Up on the forearms. Nice!
[quote]Mascherano wrote:
Oh deads! Looking forward to seeing what you do with those.
And nice benching! That’s quite a lot of variety. I still never fully understand the point of chains…why can’t you just use plates? Lol! I’m such a newb these days. Sigh.
And I’ll have to agree with Up on the forearms. Nice! [/quote]
Hey Maschy. I used the chains to work my lockout strength a little more. I didn’t quite have them set up right but didn’t have time to keep fiddling with them, oh well.Thanksk on bench and forearms…forgot to look lol. Not sure what you guys are seeing though?
Deads were blah today. Knee and hip a bit cranky. I am going to have to adjust my template, probably can only handle squats and any direct leg work one day and do all pull work the other. I tried to work in a little leg stuff on dead day but didn’t quite work out
Stiff leg deads
405/3x5 raw
No touch deads overhand/straps
405/3x5
Stiff leg off 3" block
315/3x6
figured i better stop there and not get things too flared up.
Meh! Sorry about the hip and knee crankiness…sucks. But at least you have a plan to accommodate it! Solutions oriented. That’s a good thing!
Smart thing to take it easy. I should take a lesson on that myself.
Thanks maschy. I just have to keep tweaking a template to see what is going to work best!
Kb workout
3 combos 2 min each, 30 sec each ex then switch hands. 30 sec rest between combos, 4x through. Pushed reps so it was a pretty tough workout.
G1 Thank you so much for all your help/time/patience this last half a year!
Appreciate all you do for me!
Heres to 2012 !!!
UP I could write paragraphs about all the fun times, conversations, texts, emails vids…lol. But I’ll just say that you are a pleasure to work with. I appreciate your trust and loyalty! Your are very welcome and I look forward to working with you in 2012!
Happy holidays, German!! Hope you have a fun and restful weekend
Thanks Maschy! You too.
Today
Hang snatch 6x3
Circuit
Db row 3x10
Fr raise 3x12
French press 3x10
Circuit
Tbar row 3x10
Lat raise 3x10
Lying tri 3x10
Kb ladder 1-6/6-1
24kg
Snatch
High pull
Clean
Squat
Clean/press
Swing
Took 60 min from warm-up to cool down. That one was a go getter.
Kb circuit 16kg
30 sec alt arms, 4 min straight each exercise, 1 min rest between
Swing
Clean
Clean/press
Sl rdl
High pull
Snatch
[quote]Germanone wrote:
Took 60 min from warm-up to cool down. That one was a go getter. [/quote]
That does sound like a go getter!
I’m just starting to use Kbs more (i’m lucky enough to have a pretty vast set at my gym) and I really, REALLY dig them.
I’m sure my form is questionable, but its just too much fun Also they seriously hit the glutes like nobodies business!
Thank you for all the great info you’ve provided this past year G1.
p.s. since you “convinced” me to try BTN presses, I think my shoulder mobility has improved -not bad for a “bad” exercise