Squats, Bench and Some Grip

February 1, 2013
Before Supper

Well I cut the upright rows out. My shoulders have been feeling gimpy all week since so I decided I liked the look of what Phil was doing for some volume work on Thursday and gave it a go for assistance work; one arm at a time strict hammer curl to shoulder press for max reps in 10 minutes. Damn fun! I also noticed I'm 6 weeks out of the grip comp. so I think Sunday will be my last armwrestling practice until the comp's done so I can focus on the grip events. I'm also thinking a belt does nothing for me other than bugger me up. I truly feel stronger without it and just use my immense gut :)

1) Squats
45 x 5, 4
135 x 3
225 x 2
315 x 1
Add Belt
365 x 1
415 x 5 x 1r

2) Paused Squats - NNN - Sat right at the very bottom
320 x 5 x 3r

3) Bench Press - Pause initial reps
45 x 7
135 x 5
185 x 3
225 x 1
270 x 5 x 3r

4) Seated 1 Arm Strict Hammer Curl to Shoulder Press in 10 Minutes
35# x 44r - Delts are wicked pumped

Grip work done among the core work sets.

1) Euro 2HP
54 x 1
104 x 5
154 x 3
174 x 1
184 x 1
154 x 3 x 5r - Just barely touched the floor with each rep.

2) Blob50 Ramp Pulls x 3, 3, 5

3) 2" V-Bar - Full controlled lifts
115 x 3
160 x 5 x 3r