2.16.11 (cycle 4 week 2 day 2)
DL warms then
3 X 295
3 X 315
14 X 330 (straps)
forearm dumb curls
15 X 45
15 X 45
15 X 45
rev hypers
10 X BW+10
10 X BW+10
10 X BW
bar shrugs
15 X 255
7 X 275 - grip failure
25 X 225
i think i am going to have to do forearm excersizes after shrugs as my grip suffers. going to have to start some sort of grip work. not any room for farmers walks though so i am not sure what i will do yet.
Can you do static holds?
i guess, what is that just holding heavy dumbs in place?
When my grip has suffered I just did lots of shrugs, pulldowns, rows and chins for high reps w/o straps. After about a month grip issues corrected.
[quote]PeteS wrote:
When my grip has suffered I just did lots of shrugs, pulldowns, rows and chins for high reps w/o straps. After about a month grip issues corrected. [/quote]
cool sounds like i am heading down the right road then. may throw in some hanging leg raises too, thanks for droppin in
2.17.11
bench warms then
3 X 240
3 X 255
8 X 270
incline dumb bench
12 X 95
11 X 95
8 X 95
dips
13 X BW
13 X BW
13 X BW
15 X BW
15 X BW
nosebreakers and some cable extensions
[quote]wasBr0k3n wrote:
[quote]PeteS wrote:
When my grip has suffered I just did lots of shrugs, pulldowns, rows and chins for high reps w/o straps. After about a month grip issues corrected. [/quote]
cool sounds like i am heading down the right road then. may throw in some hanging leg raises too, thanks for droppin in[/quote]
yeah, any long duration gripping will give you improvement.
also grip problems are sometimes more related to crappy smooth chrome bars. not sure what kind of bar you are using.
another thing is don’t overthink the grip. when I pull now I really envision that my hands are hooks at the end of chains. I almost just ‘cup’ the bar and go. arms fully entended, almost slack.
last night I had 805 at the top of my last pull, and grip was not an issue
[quote]incline dumb bench
12 X 95
11 X 95
8 X 95[/quote]
Nice!
And Pete, golden advice for grip.
^ its a regular bar, i just need to improve my grip. 805 - yikes!
2.18.11
run 3.19 miles 30 mins
good thing i detailed my grill in the cold a few weeks ago. its in the 70s here today. spring has sprung and its time to grill some small animals. not to mention i have some homebrews that need to be tasted. good weekend to u all. squat day tomorrow.
not a good lifting week so far…cycle 4 week 3
2.21.11
OHP warms then
5 X 125
3 X 145
6 X 160
seated bar press
10 X 135
10 X 145
9 X 150
lateral raises
10 X 35
10 X 40
10 X 35
some single arm ohp machine reps
closegrip supine chins
12 X BW
11 X BW
11 X BW
12 X BW
12 X BW
dumb rows
10 X 65
10 X 65
10 X 65
lifted earlier in the morning than normal, ohp felt really heavy, felt like there was no gas in the tank
Your shoulders must have been fried by then.
[quote]JoeGood wrote:
Your shoulders must have been fried by then.[/quote]
pretty much, thanks for droppin in!
cycle 4 week 3 (heavy week) pretty much sucked. for whatever reason i went down in all my lifts.
highlights/lowlights:
2.22.11
DL - managed to lose my straps somehow, so I decided to go strapless
warms then
5 X 275
3 X 315
5 X 350 - grip failure
decided to try a single
1 X 400 - 350 was the most ive ever put on the bar to this point so it was both a loss and victory of sorts
2.24.11
bench warms then
5 X 225
3 X 255
5 X 285 - had to really grind out the last one, felt weak
2.26.11
squat warms then
5 X 175
3 X 200
9 X 220
deloaded this week, maybe i needed some rest. debating on upping the poundages or doing a redo of cycle 4. i am going to have to push myself more next cycle.
3.6.11
run 3.25 mils 30 mins
3.7.11
OHP warms then
5 X 130
5 X 140
11 X 145
arnold press
10 X 55
10 X 65
10 X 65
front raise
10 X 25
10 X 30
10 X 30
medium pronated chins
10 X BW
10 X BW
10 X BW
10 X BW
10 X BW
forearm felt OK, slight discomfort on last set, not sure if i was imagining things. decided to leave off dumb rows today. pretty much dead after the chins.
That’s a lot of chins. Pronated grip is so much harder than supinated.
[quote]kpsnap wrote:
That’s a lot of chins. Pronated grip is so much harder than supinated. [/quote]
agreed - i never really did supinated grip until i had this forearm bicep issue. im still under par, however i think if i can beat this nagging injury ill be back sooner than later. thanks for checking in.
3.8.11 - run 3.26 miles 30 mins at lunch
3.8.11 - cycle 5 week 1 day 2
mobility stuff/stretching
DL warms then
5 X 285
5 X 300
14 X 320 (new straps)
bar shrugs
15 X 255
15 X 255
dumb shrugs
27 X 100
25 X 100
reverse hypers
10 X BW+10
10 X BW+10
10 X BW
14x320 is a hell of a lot of reps at that weight.
Time to reset the maxes. Do you always use straps when you DL? Any specific grip training you do?
^no i only use them on the last all out set since i cant hold the bar for that many reps, all other sets are without straps. right now i am just hoping the chins and shrugs and forearm work will help my grip. i plan on adding the hanging leg raises soon too, so that should help some.
3.9.11
30 mins bike
some light bicep work
abdominal work
right bicep/forearm is still exhibiting some pain. biceps have become noticeably weaker. will attempt to slowly ramp up weight each week. hoping there is no major pain during chins on monday.
3.10.11
bar bench warms then
5 X 230
5 X 245
10 X 260
1 X 275
1 X 295
1 X 310
decided to throw in some singles, never tried more than 285
incline dumb press
11 X 95
10 X 95
9 X 95
Dips
15 X BW
15 X BW
15 X BW
14 X BW
13 X BW
nosebreakers
10 X 95
10 X 95