purestrenghtpurepower Posted January 23, 2009 Share Posted January 23, 2009 This is my first time posting my workouts. Its probably not going to be a real motivational reed, but hopefully I can get some good advice from you guys. My goals are: grippers: COC#2,5 both hands Pinch: 5x5kg 2x15kg Homemade Thickhandle db lift: 65kg Wrist curl: 75kgx5 Squat: 180kg Deadlift:200kg Military press: 110kg Bench press: 160kg Just started squat and deadlift again after I tore my hamstring 10 months ago. Day 1: Pinch and deadlift Pinch: 3x5kgx2 4x5kgx1 inserted pin inbetween the plates 5x5kg successful right (pr), couldn´t budge with left 4x5kgx2 with 5 second holds 10+10kgx1 10+15kg again successful with right (pr), failed with left Deadlift: 160kgx3 Good mornings: 60kg 3x10 Crunches with 10kg plate behind head: 3x15 Quote Link to comment Share on other sites More sharing options...
purestrenghtpurepower Posted January 24, 2009 Author Share Posted January 24, 2009 Day 2: Military press and kettlebell toss Military press/ index 5cm inside ring: 80kg 3x3 then 60kg 3x5 explosive reps Band pull-aparts: inbetween every set of presses, 10 sets 15-20 reps Kettlebell toss from hand to hand: 16kgx30 32kgx30x2 My workout plan will look something like this: Day 1: Deadlift and pinch Day 3: Military press/Bench press and thick handle db lift I will only be doing overhead presses until I can get 110kg because during the time I have been injured I have been doing more than enough benching and are frankly pretty sick and tired of them. Military presses feel much more motivating. Day 5: Squat and Grippers/Wrist curl As you can see I will change the days around some Quote Link to comment Share on other sites More sharing options...
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