Wednesday, November 30, 2011
Grippers, Wrist Work, Deads and Some Shoulder Work
November 30, 2011
1) TS Gripper Program
IM 2 x 3, 3, 3, 3, 3
2a) 10# Wrist Curl T x 15, 15, 15
2b) 10# Wrist Curl P x 15, 15, 15
3a) 12.5# Hammer Curl T x 10, 10
3b) 12.5# Hammer Curl P x 10, 10
1) Deadlift - CV
225 x 2
315 x 2
405 x 1
455 x 1
505 x 1, F, F FAAAKK!!!
495 x 1, 1, 1, 1, 1, 1
505 x 1
515 x 1 49:00
2) Seated BTN Presses
45 x 5
135 x 5, 5, 5 4:40
Started the Tim Struse gripper program today. Focusing on the snap is not something I've been doing for a long time but it's what made me progress with KTA I'm sure to get the #3 to start with. Focusing on very fast, intense reps set an inch or better out.
I don't know what the hell happened with those 2 misses with the pulls. My mind wasn't there or something. I really need to get away from any reps with these for a bit and keep working fairly heavy singles to get my CNS all fired up again. Starting with my 3rd rep at 495 I began getting all of my air in at the top and working on setting up fast with that belly full. I don't typically and I really noticed the difference in power when I had it in me from the top vs getting loaded up after I gripped.
Did the shoulder presses just to get some light work in and stretch my shoulders a bit. They're not to flexible after not squatting with an Oly bar for quite a while now.
No style of bending tested well today so I left that aspect be. I did some L blob pinches and holds as well but wasn't recording reps, time, etc.