2020-10-22
Grippers
#2 warmup somexsome
#3 5x5 x 3 closes
#2 3x1 x 20 closes
1 Like
Gonna be dangerous to shake your hand if you keep this up.
2 Likes
Nah - these are a step down from the Captains of Crush Grippers. The #2 is like a #1 CoC. They do seem to be helping with holding the deadlift.
1 Like
2020-10-23
Deload Cycle 2 day 2
Push Press
165 3x3
Deadlift
325x3
375x3
405 1x3 (straps, belt)
Good Mornings
235 3x3
Neutral Close Grip Pullup
BW+45 3x3
Close Grip Floor Press
205 3x3
Seated Leg Extensions (2 count pause, 3 count negative)
110 2x8
3 Likes
2020-10-24
Grippers
#2 1 close, alternating hands for 10 minutes
#3 4x5 x 1 close
2 Likes
Deload Cycle Day 3
One Arm DB Press (Tempo 3-0-3)
60 3x3
High Bar Close Stance Squat(Tempo 3-2-0)
225 3x3
One Arm DB Row (Tempo(3-2-3)
80 3x3
DB Hammer Curl (Tempo 3-0-3)
45ās 3x3
Cable Upright row
70 3x 8
2 Likes
Probably a really dumb question but how does the tempo go? Iām us to the down/up or up/down. whatās the other number? Hold time?
1 Like
Correct. The middle number is the pause count. So I counted to three during squat descent, paused for a 2 count at the bottomā¦
Didnāt pause at all at the top of the DB press but took a count of three to raise and lower it.
1 Like
2020-10-27
Grippers
#2 W/U some x some
#3 4x5 x 2 closes
#2 2x5 x10 closes
Rubber Band Finger Extensions (doubled)
3x20
1 Like
Getting the Olympic lifting bug again.
Craving snatches.
ā¦
That didnāt come out right.
2 Likes
I was going to say something but decided not to. Had a flashbach from many years ago when I abbreviated something as "ass liftā or something along those lines. I think it was you under your old nom de plume who added it to some dictionary site. They removed it. Sign of old age, remininiscing.
1 Like
One more deload day and Iām feeling good.
Almost nothing hurts and my enthusiasm for lifting continues to go up.
Ready to rip on my 4ās block.
1 Like
Lies!
1 Like
2020-10-28
Deload Microcycle Day 4
Close Grip OHP(Tempo 3-0-3-2, up-hold-down-hold)
115 3x3
Leg Press (Tempo 3-0-3-2/ up-hold-down-hold)
520 3x3
Wide Neutral Grip Pulldown (Tempo 3-2-3, down-hold-up)
160 3x3
Skull Crushers (Tempo 3-2-3, down-hold-up)
90 3x3
Power Cleans
155 3x3
Deload done.
2 Likes
2020-10-29
Grippers
#2 1x1 30 closes
#2 5x1 20 closes
2 Likes
I did calves yesterday. Didnāt record it. I didnāt think Iād done too much but now Iām creeping around like I was kicked in the man-parts.
4 Likes
1 Like
2020-10-30
Mesocycle 3 microcycle 1 day 1
OHP
150 3x4
SSB Squat
305 3x4
Barbell Bent Row
205 3x4
Barbell Curl
115 2x4
Might be a rep PR
Seated Incline DB curl
40ās 2x8
Seated Hamstring Curl (Hamtractor)
195 3x8
Axle Behind the Back Hold
165 x 30 sec
Axle Double Overhand Deadlift
185x1
235x1
255x1 (chalk)
Worked up to 275 twice, but they donāt count because I couldnāt lock it at the top for 1 second
Maybe if I hadnāt done the 30 second hold I mightāve gotten it. Wouldāve been a 10lb PR.
3 Likes
Well crap! Youāll get it next time
If you hadnāt done the 30 second hold you wouldāve definitely gotten it. (fixedā¦)