Lower and Arms
Snatch Grip Deadlifts (index finger on power rings)
Right foot forward,Right arm swing
53 1x20, 1x21
Normal foot placement, left arm swing
Arms for later.
Today was rep day. I’m alternating max single sessions with 5-rep sessions to keep CNS fatigue at bay. May have to change rep count and lower weight, but time will tell.
Second set of Box Squats I lost my balance and had to sit down on the second rep after getting halfway up. All reps after that were challenging.
Surprisingly strong on the snatch grip deads. Up 10 lbs from last session and added two reps per set. hardest part is the grip, but I used chalk today and that fixed that. Hurts like hell on the hands, but only while you’re lifting :-). Big hamstring pump here. It’s a keeper.
KettleGrip swings feeling very strong. Right foot forward feels great on my back. I can feel the injured area getting a pump, but no pain. At most, it itches inside.
Going to work in some good mornings, but no more super heavy weight and NO BOUNCING off the pins. High rep for back endurance and hamstring strength. The lower back is designed for endurance, mainly, with high intensity activity being rare. Most of the time it’s used as a stabilizing area, rather than flexion.
Abs and Arms
Rolling Triceps Extensions
Crossbody DB Hammer Curls
2.5ft iron bar,1" dia. 15,15
2.5ft iron bar, 1" dia. 15,15
Long Walk today. Too far in the City by the Bay to find a bathroom I didn’t have to pay for the privilege of using. 14 city blocks, 8 of it uphill. Uphill is easier than downhill with this back o’ mine. Foot going numb, number, numbest. Going in for nerve testing next Monday. That’ll determine if I need surgery. Surely don’t want this to be a permanent thing…, but God knows best.
Accupuncture tomorrow in an attempt to restore nerve function to the right leg. We’ll see if I get punched accurately or not.
Rolling extensions were ugly at 50 lbs. Will clean them up as I get stronger…
Reverse Grip Barbell Row
Seated Overhead Press
Med Width Pronated Grip Pullups
Overhead press was tough. Shoulder’s trying to whack out on me. More prehab work needed. Floor press was solid, though.
Closed the #2 Captains of Crush gripper in each hand today - solidly. I haven’t worked CoC’s for a month. What I HAVE been doing is plate pinches, vertical thick bar 1-hand DLs and levering as well as body weight hangs from a bar for time and rotating D-handle holds. So why did I spend 80 bucks on these things? I never got stronger on them by training with them. I guess they’re more like a calibration tool than a training tool…
Abdominals and Grip
Hanging L Holds
1x25 sec (PR 5 sec)
1 hand BW hangs
4x15 sec (right,left) Go for 20 seconds next time
1 hand Thick Bar Deadlift
160x1,1,1 (alternating - Could only break it from the floor, but couldn’t hold on)
4" pinch Block lift
35 1x10Sec (up to 40 and back to 5sec)
Trying to work up to a minute in the L’s and 1-hand hangs. Time to start adding weight to the prone hollows and planks. Feel good today - got all my vitamins an protein last night and a good 8 hours of snooze…