Saturday September 19th

185lbs

CG Pullups
+45x3, +55x3, +55x3, +45x3, +45x3, +45x1+1+1 (Quick clusters)

MP
125x3, 125x3, 125x3

Low Pulley Row
190x10, 220x8, 235x8

235 was the entire stack plus the additional weight :)

Cable Row
180x6, 180x5, 180x5

DB Curl

45x5, 45x5, 45x6

After this I went on to do some grip training.

Rack Pull from knee- Static Holds
405x6s
405x3s
375x10s

DB Pinch DL
80x10
95x2+1
80x10

Bells on the 50s are too thick. It ends up being a finger tip hold. I'm working on making up a cheap implement that is similar to 2 45lb plates, like they use for comp.

Fat Handle Holds (1 Handed)
100kgx6s
107.5kgx10s
107.5kgx10s

I did these on the cable machine. The stack is in kgs and I didnt bother converting it :). 107.5kgs is the whole stack plus all the additional weight.

Monday September 28th

186lbs

Sumos
335x3
365x3
385x3

385 was heavy. :)

I felt like absolute crap this morning. It felt like someone punched me in the stomach. I skipped uni RDLs and Woodchops and opted for some quick grip work and got the f out of there.

Rack Pulls w/ hold
405 U-O Grip 10 sec. (not a max hold)
385 O-O 4 sec. (max)
365 O-O 4 sec. (max)
365 U-O 5 sec. (not max)
365 O-U 5 sec. (not max)

If anyone is wondering what O-O, U-O, and O-U mean....It is my shorthand for the grip I used. O-O means over-over, U-O means Left hand was underhand and right hand was overhand, O-U I think you can figure out. ;)

Yeeeessssss KGs, you should use kgs for all your listings : )

Nice pullups to Kane

that looks like fun grip work :)


did somebody actually punch you in the stomach? jealous boyfriend of some girl you've been putting the moves on?

Thanks Hits. And no, I will not be using kgs. :D

Hahaha, no. That would be a much better story.

it's true....real men use pounds :)

Tuesday September 29th

185lbs

BB Flat Bench
205x3
205x3
200x2 (spotter touched the 3rd)
185x3

Chinups
+45x5, +35x5, +35x5, +35x5

Uni MP
55x4, 55x3, 50x5

mmmm, uni mp. i love that exercise.

I think I'm going to have to try some uni MP. Seems like it would be pretty sweet!

IW

^^They are the cat's ass