CoC grippers are nice, I have a pair of the 150s that I use from time to time.
congrats on your professional endeavors going well!
Thanks man! I'm a molecular biologist working on my PhD, so work's hectic right now.
Anyways, this update is overdue, so let's get it underway.
XFA Notes: I don't know if the headaches I was experiencing were due to the XFA or just stress, but in either case, they've dissipated now and are a thing of the past. Further, as I'm sure you'll see - my strength on several lifts has taken a large and unexpected jump. I'm really quite surprised at the size of the increase that I've seen in my OHP and floor press, as well as my reverse band deads.
Highlights from Wednesday's Training:
Overhead Press: 200x3 solid reps, with no leg drive AND no elbow pain. This is a PR for strict press.
Floor Press: 315x3 This is the first time I've pressed more than 300 since before Christmas! My tendonitis had been the limiting factor until now. I'm still a bit neurally weak, as made clear from the 3rd rep which was a real "grinder", but nonetheless pain was minimal and form was perfect and controlled.
Today's AM Session
Reverse Band Deads: About 100lbs of assistance at the floor, no assistance at about 8" up.
225x3 - Thick, Overhand False Grip
315x3 - Thick, overhand false grip
405x3 - Thick, Overhand grip
455x3 - Thick, Alternate grip
475x3 - Alternate Grip
500x3 - Alternate grip
545x1 - Alternate grip, held at lockout to failure
545x1 - alternate grip, held at lockout to failure
My grip is the weak point as had been made clear and I thought this would be a good way to overload it. Boy was I right - if you've never tried RB Deads, they get the job done lemme tell ya.
100lb Plate Pushes: 3x25yd down and back
Standing Calf Raises
PM Session
Lying Leg Curls:
200 for 5x5 with 2sec squeeze at the top of each rep
HS Iso-lateral Row w/2sec squeeze at top of each rep:
2 plates per side x5
3 plates per side x5
4 plates per side x5
5 plates per side x5
6 plates per side x5
Barbell Static Shrugs: Held to grip failure
135 - overhand false grip
225 - overhand false grip
225 - underhand grip
315 - overhand false grip
315 - underhand grip
315 - hook grip
315 - alternate grip
100lb Plate Pushes: 3x 25yd down and back.
Meant to do some wrist extensions but I forgot. My back and posterior chain is DECIMATED. Good thing I've gotta rack of ribs with my name on it.
IT IS VIKING FEAST TIME! WASSAIL!:firedevil: