pulled the sled today....60 pounds for ten minutes....with a one minute break after six minutes...plus mobility and foam/tennis ball rolling.

7/22

neutral grip unilateral shoulder press - 45, 3 x 5

pushups - +25, 2 x 16
oh shrugs - 40, 2 x 10
side bends - 27.5, 2 x 10

incline bench - 90, 2 x 8

chinups - +7.5, 3 x 5

pallof press - mini band, 2 x 7 + isometric holds

at my limit for uni press i think...probably drop down to 3 reps and continue progress. my tri's were fuhhhhhhhhhhhking fried by the time i got to incline press. and iso holds on pallof are just plain brutal. ugh.

Oh, Pallofs are painful lol. Like urge to puke painful.

You could try a bit of hip thrust/drive into the later reps your uni press? Its another option to let you progress and still keep the reps up and is also an option to help bump up intensity.

i could but i kinda wanna keep it strict....it's more brutal that way :) after i run 3's for awhile i may start that tho.

pallof's are brutal....my whole face is always beet red from the exertion :)

In that case, 3's are the way to go. I had a feeling you wanted to keep it strict but I thought I would say something anyway. :D

Wanna race to see who can close the CoC#3 first? :biglaugh: I'm still a couple years out I think!

i bought the 1 awhile ago...and i can't close the fucker....so i just bought the sport :) so i'm guessing i'm more than a few years out :)

Do you have the trainer as well?

Can you close the No. 1 with both hands? You might be able to do some negatives with it, you just need to get it closed and be able to hold it or at least release it slowly (or as slow as you can :)).

You can also do some partial reps with no set, deep set closes, strap holds with a lighter gripper or even do the holds with a cheap sporting goods store one.

i can close it with both hands...i'll probably add some negatives to the workout tomorrow....i just didn't wanna be the guy closing a gripper with two hands....since it's........#1. :) bastards at COC.

Yeah but once you get passed the #1 the jump to the #2 is not that bad.

You know, most people that workout can't close a #1. So its not like there's something wrong with you or anything :biglaugh: