Thursday, 12 June 2008

Great session

Deadlift & Grip

Mobility - Amosov 10 reps - felt really loose and free in my joints when doing these today.

Deadlift - 115 x 3, 130 x 3, 140 x 3 x 2, 147.5kgs x 3 - very pleased with this performance. Knew it was going to be a good day after the mobility exercises. Re-set after each rep on the last set. Wouldn't have wanted to go much heavier than that either, was a little close to the nerve for me.

Chins 5 x 5 bw with red bands - improvement here too. Can progress to using 1 blue band.

Grip Work
A1 Pinch Block 3 x 6 sec holds - 16.5kgs
A2 Finger/Thumb Extensors 3 x 8 - sand bucket
Wrist Reverse Curls 3 x 8 - 16kgs KB + 1.25kg suspended with a steel bar - took off the 1.25 for last set
Wrist Curls 3 x 8 - 17.25kgs

Neck Harness 3 x 8 - 13.75kgs.

Felt really good throughout - though my hands were getting tired doing the grip work. I have a final conditioning session tomorrow where I'll go hard then I'm having an easy week next week. Will probably half the volume and may even lower the intensity too. I think I shall forego most if not all the grip work as it will get plenty of work from my main exercises anyway and it is apparently very easy to overwork.


Martin Schap said...

That pinch work will pay big dividends. Nice session.

Colin said...

thanks martin