SUNDAY, 15 DEC 2019
BB FAT-GRP FGR ROLL + FAT-BAR DEAD HANG:
6 x 1min Non-Stop Reps @ 30kg + Hold @ 30s
MACH DIP (BANA 2:1): 4 x 8-10 L&R @ 150>180#
MACH DIP: After Last Set (Above) Performed 25 Non-Stop Reps @ 300#
BND FGR EXTENSION: 300 L&R @ IM RED
BMX: ~13km; ~75m V-Gain; ~45min Freestyle
Machine Dips (BANA 2:1) performed as follows:
What Adam said. 15 minute workouts, if done frequently, can really make a difference.
Congratulations Jose. I have two girls, not twins(!), and I hear you on the sleepiness. You may feel tired for a long time. Hopefully you are younger than I was when I had kids! Just stick with short and frequent sessions and let the work accumulate.
Also, you will be setting an example for your girls (in this and everything that you do). Sounds like you know how to use your time.
Time to start logging again. Great back and thick bar workout tonight.
4 warm up sets
335 lbs - 2x
365 lbs - 2x
395 lbs - 2x
425 lbs - 2x. Crushed it easy. Talking to my partner during it. Post surgery PR.
365 lbs - 3x
2.5” crusher lifts
3 warm up sets each hand
117.5 lbs - 3 sets of triples each hand
112.5 lbs - 3 sets of triples each hand
Lat Pull Downs with 2.25” grips
150 lbs - 8x
160 lbs - 8x
170 lbs - 8x
180 lbs - 8x
Medium Grip Cable Rows with 2.25” grips
150 lbs - 8x
170 lbs - 2 sets of 8x
190 lbs - 8x
Notes - all the thick bar work is the heaviest since surgery. Tomorrow is OHP day and I’ll throw in extra tricep work. Let’s Go!
I like your attitude 💪💪💪
on your question of improvement vs time - you’re about to get a ton of feedback and it’s all probably true— grip strength as a blanket title is referring to a number of specialized areas of potential. The more specific you are able to define the outcome the easier it becomes to map the path.
What do you want when you say a strong grip? The answer to this question is the master key to all choices to make to get it.
Edit - I recommend spending some time looking over training logs as you will see some incred Individuals have shared their training here. You could learn a ton
Been doing extra work at the start of my Trilobite sessions, for instance I did 65lbs for 116 reps. I go up and down a ladder system usually but sometimes I stick to lighter weight, lighter than this weight