Monday, April 27, 2009

26 April 2009 - Thick Bar and Wrist Work

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Triceps/Wrist Warm-Up (L/R)
-Overhead Triceps Extensions - 45lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

1-Handed Thick Bar Deadlifts (L/R)
-120 X 5
-120 X 5
-130 X 3
-130 X 3
-140 X 3
-140 X 3
-150 X 1
-150 X 1

Double Over-Hand Thick Bar Static Holds
-200 X ~60 sec
-250 X ~45 sec
-250 X ~40 sec
-300 X ~2 sec

Low Pulley Rolling Thunder Lifts (L/R)
-150 X 5
-150 X 5
-160 X 5
-160 X 5
-170 X 5
-170 X 5
-177.5 X 5
-177.5 X 5
-177.5 X ~65 sec (Static Hold)
-177.5 X ~50 sec (Static Hold)

Thick Bar Wrist Curls
-120 X Failure
-120 X Failure
-120 X Failure

Thick Bar Reverse Wrist Curls
-80 X Failure
-80 X Failure
-80 X Failure

Weaver Stick Style Lever (L/R)
-Empty Thick Bar X 8
-Empty Thick Bar X 8
-Empty Thick Bar X 8

KB Horn Curls
-80 X 3
-60 X 8
-60 X 8
-60 X 8

Thumbless 100lb Plate Static Holds (1 Plate Per Hand)
-4 X Failure (The wrists went quick; I was surprised at how long my fingers lasted.)

The 1-arm thick bar deadlifts were performed with a 2" curl bar, grabbed on the smooth center section; no chalk, straps, wraps, or belt. The thick bar static holds were also done on the 2" curl bar with a double over-hand grip, deadlifted to full lockout and held for time; no chalk, straps, wraps, or belt. The 2" curl bar is short and hollow; weighing about 20lbs.

I tried to hit the KB horn curls with the 80lber - I had to drop down to the 60lber to get the desired reps for this movement. The wrists are the focus here, no the biceps! The thumbless 100lb plate static holds are rough. The 100lb plates are Ivanko's E-Z Lift design with 7 holes. I'd push my hands through the holes (including as much of the thumb as possible), lock my wrists, deadlift the plates to full lockout, and hold for time. This exercise clearly displayed the fatigue in my wrists, pulling them from their locked position in a matter of seconds. After the disengagement of the wrist posture the weight was left on the fingers - BRUTAL.

The thumbless 100lb plate holds and thumbless Rolling Thunder lifts are going to do wonders for my wrist strength!

Goody