Grippers, Wrist Work, Deads and Some Shoulder Work

November 30, 2011
Before Lunch

1) TS Gripper Program
IM 2 x 3, 3, 3, 3, 3

Wrist Strengthener
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

Before Supper

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.

2-3/8" DB, Bench Press and Bending Fail

November 28, 2011 - 3:00 Coffee

1) 2-3/8" DB Deads
112 x 5/5, 5/5, 5/5
117 x 4/3, 1/1 10:00?

November 28, 2011 - Before Supper

1) Bench Press - Hands touching smooth
135 x 5
185 x 3
245 x 3
265 x 3
275 x 3, 3, 3 28:00

2) Face Pulls
MM x 25, 25, 20 3:40

3) DU in Singles
Couldn't do nothing. Wrists need some healing.

SSB Squats and Bending

November 28, 2011 - Lunch
SSB Squats and Bending


1) SSB Squat
65 x 5
245 x 2
345 x 3, 3, 3, 3, 3 20:00
Really working on exploding all of the way through and jumping at the top. All sets were just past parallel except for the last work set which I took rock bottom just to make sure I wasn't cheating myself with the others.


2) Reverse in singles attempt
FBBC 5" x 1/4" sq CRS - Went on the flat and pissed me right off


3) DU in doubles - doesn't do anything for me.

Wrist Strengthener

November 27, 2011
Wrist Strengthener
Wrist Strengthener - 10#
1a) Wrist Curls T x 15, 15, 15
1b) Wrist Curls P x 15, 15, 10 10:00?
2a) Hammer Curls T x 15, 15, 15
2b) Hammer Curls P x 15, 15, 15
Did a few hits DU with IMP's, 7" x 9/32" 0-1. My wrists were just feeling to beat up to do anything to effective.

Squatting 365. Pretty deep reps.....BULLSHIT!

405 Squat - Don't be this Guy

TARPS!!! and Reverse in IMP's

November 25, 2011
TARPS!!! and Reverse in IMP's

Lunchtime I did a tutorial video on how I do my reverse bending.


Before Supper

1) Shrugs
225 x 3
315 x 3
405 x 3
455 x 3, 3, 3, 3, 3
495 x 3, 3
545 x 3, 3
585 x 3 28:00

2) Lockouts - Pin 7 - 4" Travel
655 x 5
725 x 3
795 x 1 8:50

3) Reverse - IMP's
6" x 1/4" gr8 - 40' A few hits

Sure liked all of that top end work tonight. I think I'm going to feel it tomorrow hahaha!

Reverse Bending Tutorial

Pulls, Grippers and DU Bending

November 24, 2011 - Noon
Deadlifting

1) Deadlift - Conventional
135 x 2
225 x 2
315 x 2
405 x 1
*475 x 2, 2, 1, 1, 1 13:30

Before Supper

1) Gripper - 3/4" Block
IM 2.5 x 7/3, 7/2, 4/2, 5/2, 4/1 11:00

2) 2HP 54mm Euro
108 x 1
128 x 3
148 x 3
158 x 2 5:40 Sucking so I stopped

3) DU in 1" Singles
7" x 7mm 0-1 DR x 1h 62'
7" x 9/32" 0-1 DR x 1h 20' (slipped), 2h 68'
6" x 1/4" FBBC CRS x 2h 45'

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