Wednesday, May 27, 2009

27 May 2009 - Legs + Weekend Gripper/Blob Update

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

Neck Stretches
-All Directions

Squat Warm-Up
-BW Good-Mornings X 20
-BW Squats X 20
-Bar Good-Mornings X 20
-Bar Squats X 20

Front Squats
-135 X 10
-185 X 5
-225 X 5
-275 X 3
-275 X 3
-275 X 3

Bottoms-Up Squats (Smith Machine)
-315 X 5
-315 X 5
-315 X 5

1-Leg Press (L/R)
-280 X 5
-280 X 5
-280 X 5

Leg Curls
-200 X 20
-200 X 17
-200 X 15


Straight Leg Lifts
-3 X 12

Cable Crunches
-100 X 12
-100 X 12
-100 X 12

Cable Torso Twists (L/R)
-50 X 15
-50 X 15
-50 X 15

I decided to go with the front squats tonight because the last time I did them, they felt really heavy when they shouldn't have. I need to train to increase weakness, not avoid it. Last week I did heavy partials, so this week I did bottoms-up squats after the fronts. The hardest part is getting under the damn bar. HAHA!

Operation slim down and stay strong is in full effect. I'm down to a scant 235lbs from 247lbs 3 weeks ago. I have not changed my lifting. I have not increased cardio. I've simply started to eat a little better. We'll see where this goes. I'm not trying to get ripped and lose strength; I'm just cleaning up my act a little bit.

Memorial Day Weekend: Grippers and Blobs

I brought the grippers and blobs to PA this weekend for Geo and our buddy to mess around with. Geo can easily pull the 42lber and the 42.6lber and he's working on getting his CoC#3 shut. He's got long fingers and a freaky-long thumb. He'll go really far if he trains more often. Our other buddy, Ricky had a good run at the blobs. This kid is all palm with short Eaton (sorry for blowing you up there buddy). Eaton's hands are bigger, they're oddly similar. Ricky broke the blobs off the ground a few times but, just couldn't lock them out. He also came within 1/16" of closing my CoC #2 - first time he ever touched a real gripper. He's another dude who could really murder the grippers if he starts training regularly. Ricky also brought a few phonebooks over for us to rip up.

I pulled the blobs until I couldn't pull them anymore. Which is unusual for me - I can't recall the last time I went to failure with the blobs. I also had multiple CoC #3 closes and several good attempts on Eaton's CoC #3.5. I think the blobs really took it out of me because I was about 1/16" - 1/8" out on all of them. I'll take it. I haven't had a grip day like that in a while.


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