Sounds good to me
1 Like
@danteism what grip do you use for weighted hangs, I’m using a little outside shoulder width but i figure the wider it is the more of a stretch?
As wide as I’m comfortable with, which is a bit over 1.5 times shoulder width. If you have any shoulder issues and go too wide it’ll feel really bad, so ease into it.
Yeah paused front Squats are humbling af.
I’ve done them before, but I’m pretty sure never for multiple reps. They just sucked the soul out of my already soul-less body haha. I actually quite like them though because im weird and enjoy physical suffering. Thats one of the things i loved about mma and jiu jitsu e.g getting punched, kicked etc or beingvchoked out and doing it to others.
1 Like
I’ll definitely ease into it. The first time i did them i didnt pack my shoulders like you’re supposed to and that didnt make my shoulders feel good…
Well done young Duke.
Thanks man
Hahaha Duke you kinky bastard. But yeah I get what your saying, same reason I like zercher carries and 20 Rep Squats.
I’m glad you understand 
For what it’s worth, incline benching pushed my bench up by a few pounds. I also do dips and a lot of pressing work on a regular basis. Band pull-aparts saved my shoulders. If you want to increase your bench, increase your upper-body volume. Back-off sets, multiple sets of 10, or a lot of dumbbell + BW work (dumbbell bench, high-rep push-ups, dips) will all work.
I need to start doing pushups on the regular. I struggle to do even a few dips lol.
1 Like
Btw heaps of doms today… whole posterior chain + abs and quads are fucked
Grippers
Warmup
Hand bands and reps with trainer
5×5 with the 1. 5 second hold on last rep of each set and 30 second hold on last rep of last set. Moving on to the final portion of the @T3hPwnisher gripper program where I’ll be ready for the two.
I also wanted to discuss something that will sound strange but its what happens. Ever since i was little all i could remember is that when i was really angry, it’s like i had a huge dramatic increase in strength (i dont think its an increase, more the anger gives me more access to strength that i couldnt normally produce) . Except it would tire me out after i finish being angry. I literally feel physically godly. My pain tolerance is significantly heightened as well. Thats why im dangerous when people make me angry like the dicks putting soap in my bottle, they could get seriously hurt. I’ve said this before i think but not in detail.
Anyways i dont normally tap into this anger (Too mentally taxing) but when i do in the gym the strength increase (even weight for reps) is amazing and to be honest i love it. With grippers today i made myself angry and the number 1 felt like the trainer and was super easy. I can switch it on whenever i want but it overhypes me and uses too much energy. I’m just wondering is there a way to have access to this all the time,without the side effects? Also is this like adrenaline?
Negative. What you are describing is known as emotional arousal, and has a decent amount of writing in the exercise field. Good in short spurts for competition, but tapping into it a lot will drain you and shoot your recovery in the foot.
I train without it. I try to make my baseline so strong that, when I tap into the emotional arousal, it is scary.
1 Like
Im going to do some research on this, i find it quite interesting. Say you’re in a strongman competition, would you use it for multiple events or for something like the last one where you’re spent from the days events already. Im thinking if you used it earlier in a competition it would make other events suffer.
You must be one freaky dude when it comes to competition day. You have alot of neat tricks in your bag like training in the early Am. I’ve read you do that so when competition day comes, which is generally a better time for lifting instead of upon waking, you’ll have a nice increase in performance?
Yes. It’s the fight or flight response. Repeatedly exposing yourself to this stress response is actually bad for your health. It increases circulating cortisol levels and your body starts craving and storing energy to prepare for the next stressor. It cab actually make you fatter and some research states that it can weaken arteries and blood vessels.
I recently read up on this because it’s a big factor in poor health in law enforcement.
Damn… that does not sound good.
Surely it can be counteracted through diet and exercise, and finding ways to relax?
1 Like
Exercise helps burn off some cortisol or use it correctly. Exercise also burns calories dry you can use the excess that you might inadvertently eat. I think the biggest effect of exercise (for police) is that it reduces the stress response. If I’m in better shape then my HR won’t jump as high when I get that response. The effects won’t be as drastic which is good because it keeps me from getting overwhelmed or panicking. It’s never good to sound like a screaming girl on the radio. 
5 Likes
I have a lot of repressed angers and memories that I take out sometimes when I need them, but yeah it’s like shooting yourself in the foot more times than not. I already used it once this weeks for my 20 rep set and I’m gonna use it one more time for my deadlifts and then coast a little more relaxed. Generally my body craves sleep and I have the heavy head syndrome in school (Nodding in and out) uncontrollably even after getting 7+ hours of sleep after I tap into those type of anger stores.