How do your hands, fingers, and forearms feel after doing these?
Not gonna lie, the muscle that pulls the thumb across the hand is feeling pretty wore out at the moment. Finger flexors are tight, too, but it all gets better within a day. I’m going more for endurance than strength, so I’m not really straining anything.
2021-08-17
Mesocycle 1, Microcycle 3, Day 2
Walk to gym
Incline BP
160 3x8
Deadlift (EMOM)
405 8x1
Did better setup and bracing, so none were too hard
Machine Chest Supported Row
210 3x10
Whoops! Forgot to do
Good Morning
185 2x8
Decline BP
195 2x8, 6
Walk back from gym
Pressing was harder today. May need that deload cycle after all.
1 Like
I assume this is your cool down cardio. I do this too but my gym is only 20m away. LOL
Same for me. 15-20 minute walk.
Whoops just re-saw “20 METERS away”
Some of session are tough but never bad enough to walk 20 meters (60ft) in 15 mins. LOL
1 Like
Feeling pretty good today. I thought DLs would take more of a toll, but it’s alright. I was pretty brain-fogged walking home yesterday.
1 Like
Seriously adequate deads.
2 Likes
Note to self: Only do low bar, wide stance GM. High bar narrow stance go right into my back and very little on the hamstrings.
2021-08-18
Thumbless Kettlebell hold
24kg’s 1 x 1minute
Forearm Curls
40 3x10
Reverse Forearm Curls
20 3x10
Grip ball hold (under)
24kgs x 40 sec
#3 Gripper
3 rounds of 5x1
#2 Gripper
5x10
4 Likes
2021-08-20
Mesocycle 1, Microcycle 3, Day 3
Walk to gym
Axle Z Press
130 3x8
Mag CG Pulldowns
210 3x8
Hatfield Squat
305 2x8
Feeling froggy, so…
345x6 PR reps
385x3 PR weight
405x1(paused) PR weight
Incline DB Curls
40’s 2x10
DB Hammer Curl
40’sx10
Cable Pushdowns
80 3x15
Roman Chair Leg Raises
3x8
Plank
BW+25 x 30 sec
Walk home from gym
Meso 2 gun be gud.
Hatfield squats are telling me I’m doing something wrong on high-bar squats. I’m not getting all that much help from my arms and the 405 was work, but not a max. I should be able to do more weight on reg squats.
7 Likes
Good going on the Hat squats, especially after presses and pulldowns👍.
2 Likes
There’s some big boys coming to the gym lately and pushing big weights.
Very motivating and helps me forget I’m almost 60.
3 Likes
That’s even more impressive tbh, for some reason I thought you where in your 40s.
2 Likes
Look who’s having a PR party in here! Congrats!
2 Likes
Have never used the Hatfield bar. Might have to get one so I can squat. Great squatting by the way.
1 Like
I definitely recommend some sort of Safety Squat or cambered bar. I’m having trouble myself getting my arms back and wide these days. Part of why I don’t do low bar squatting anymore.
2 Likes
2021-08-21
#3 gripper
2 rounds of 5x3
#2 Gripper
10x12
4 Likes
2021-08-22
Mesocycle 1, Microcycle 3, Day 4
Seated DB OHP
65’s 1x8, 2x9
Leg Press
600 3x8
Pendlay Row
195 3x8
Floor Press (Titan Multi-Grip bar)
180 3x8
EZ Bar Reverse Curls
85 3x8
End of Meso 1
5 Likes
I’m going to do a deload cycle after all, using the 60% rule. That’s where I keep the weight the same as the last micro but only do 60% of the volume. I should feel awesome by the end of it, since I feel pretty good now.
5 Likes