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Thursday 10 January 2019 1) 44.2 pound blob practice 20190110_173924.mp4

Thursday January 10, 2019 A1 Slim lever 11.5×1/1+2/2+3/3×5 A2 blob trainer load to 24" 35×1/1+2/2+3/3×5 A3 various high rep neck work A bit of wrist roller work with some help from my boys:

I'd be more than happy to ship out some of the newer reds (2017) to any of you guys, they are sitting in my basement collecting dust these days. @Donc101 @acromegaman @anwnate just let me know.

+2 To get the best development in strenght and hypertrophy you will most likely benefit from full range of motion which atg would be. Halfreps gives half the results. But that's not everyones goal to get the biggest legs/most strenght. So i agree you should go as deep as your comfortable with and your technique allows you to. With a sidenote that increasing your rom and being more flexible is not a bad idea. Here's a great swedish article about it with alot of sources in english: https://www.styrkelabbet.se/hur-djupt-ska-du-ga-i-knaboj/

I actually don't have the scale portion of my bending calibration unit. I need to buy another.

2" V-bar: Only went up to 250. It aggravates my shoulder if I go super heavy. Then more training for the blockbuster: Got 90 pretty easy. Couldn't quite get 92.4 totally to lockout. Here's the 90 plus the best of my 5 not quite good enough attempts at 92.4.

I never got around to rating a red, but I did hit every round CRS bar in the FBBC spectrum, a hand full of golds, edgin, and a big G8. Glad to see you bending buddy. I'm working on that primarily atm.

Spirals (415-430?) are significantly easier. I don't know who has rated the newer ones...maybe @acromegaman? So as a comparison...I think they are definitely 25lbs lighter...but more likely up to 50lbs lighter than the new ones depending on the batches. I'll save you a couple for fun. I used to melt them in 2-3 hits...5-6 seconds. I'm pretty far from that right now. I'm just using these as a stepping stone. I better darn well be in the 650's by time Summer gets here. Skin is good. I haven't even been using electrical tape...but my volume's been pretty low...cause frankly I'm weak right now. Frank...I got an OLD batch of Black G8s from Beatty. These suckers are annoying AF. I've bent a lot of them...just didn't have the willpower today. sigh

Pretty happy about that. Was hoping for 1. Went back through my log books last night and highest I had written down in the last 2 years was 1x 176#. Also the 3x 149# LH looked to be equal to the highest I've written down in the last couple years for that side. The bench I only had 2 planned @ 335 but was hoping for 3x. Still had some in the tank at 3 so went for 4. That was definitely a 4 rep max.

Had a damn fine workout tonight. Good improvements on everything. 01/09/2019 High incline treadmill 2 min Squats - 5x 135#, 3x 185#, 3x 225#, 3x 275#, 5x 335# Close Grip Bench - 7x 135#, 5x 225# Bench - 3x 275# 2x 295#, 4x 335#, 3x 275# (paused CAT style), 3x 275# ( paused CAT style ) Standing Behind Neck Press - 5x 135# Standing overhead press to front - 3x 205# Grippers - #T x 10, #1.5 x 5 LH - #2 x 5, 3x 134#, 3x 149# #3 RH - 5x 134#, 3x 149#, 2x 169#, 2x 176# Grip work on new prototype Therabar tennis elbow rehab - 12x per arm Extensors

my now regular thurs. grip WOD, one hour TNS AMRAP with filed #2, 68 left, 112 right.. +2left, +22 right (probably due to a steadier pace and less reps at a time but more frequency)

Had a good Gripmas contest on 12/8/2018 Top lifts were: Grippers 20mm BS - 165#. missed 170# by a hair Euro Pinch 54mm - 257.3# (contest PR by 1.25#). Broke 267 off ground on 5th attempt an inch or 2. Probably should have tried 262 instead. Axle DL - 363.7# The grippers were a bit weak for me but really happy with the other 2 lifts as those are well above training levels. The extra rest before the comp helped. Also did the Manna-nuff a few times. Won the medley and messed around with many implements available over the day. Still sore today. Working on figuring out training plan for the next few months leading up to SW regionals. Considering an experimental plan to bring grippers up that does not use grippers as the primary tool. Want to test a new unreleased prototype tool related to this. - Aaron

Chris, You are spot on about the ankle and the ability to dorsiflex enough to squat correctly. 10 degrees of dorsiflexion is needed just for gait, and around 20 degrees is considered "normal". Most of us can get around this by elevating the heels, but with a flat shoe if the feet externally rotate, flatten, the heels rise, or you have excessive forward lean, chances are good that your dorsiflexion is poor and working ankle mobility will help tremendously. We cannot count out hip flexion at the iliofemoral joint either. About 115 degrees is required to squat without low back rounding. Of course, this can also be changed due to long femurs and a long torso. The issue is, you cannot get these measurements without a goniometer or inclinometer and someone to use it on each joint correctly to get precise measurements. My personal choice for everyone who struggles to squat is to get them doing Bulgarian split squats. Much easier to learn, unilateral strength gains, and athletic performance enhancements (improvements in ground reaction forces) just as good as back or front squats. I am doing more Bulgarians now then back squats and only back squat on occasion. Chris, my paper will be due in December (end of the fall semester). I will send it your way if you wish to read it. -Rick

Geralt, where did you get that dyno? i would prefer not to get it from amazon. they treat their workers like slaves. sorry for the rant. Jamar , is another make/brand. anyway, keep training. regards , Daithi