50 mins, 97kg
WARMUP
CIRCUIT:
Pullup: 15, 14, 13
[I kept my form tighter, with less quasi-kipping. I think I should try weighted pullups next time.]
Bench press: 10, 8, 6* @ 75kg, 85kg, 92.5kg
[Spotter on last couple reps of set 3. Gains, baby, gains! Next week I'd like to try 8, 6, 4 @ 75kg, 80kg, 95kg.]
Snatch deadlift: 10, 6, 6* @ 100kg, 115kg, 130kg
[Straps on set 3. Such an awesome pump, I was tingling! I would like to use straps on set 3 of my DL next week and do 160kg. Next week: 8, 6, 4 @ 110kg, 120kg, 130kg.]
Military press: 9, 8, 6 @ 50kg, 55kg, 65kg
[A good bit of body English on set 3, but solid eccentric control. Next week stick to 8, 6, 4 with tight form.]
Spider curl: 10, 8, 8 @ 37.5kg, 42.5kg, 47.5kg
[Am I using a cheat on these? Cf. VIDEO. I see that I need to set the bench closer to horizontal and have the bar farther away from the frame. I should go lighter and keep tighter form. Next week 10, 8, 6 @ 35kg, 40kg, 45kg 好嗎？]
Front squat: 10, 6, 3 @ 75kg, 80kg, 85kg
[Sets 2 and 3 felt very good. Set 3 took all I had and my wrists were sore from the bending. Must keep elbows up! Next week do 8, 6, 4 @ same weights.]
* * *
I got a good night of early sleep last night, and felt good this morning. I brought my "grip pack" to the gym today: my bag of crushers and assorted gear. No one could close the CoC #1.5 and they had nearly as much trouble with my Heavy Red. I left my heavy-negative device there and I might train with it Saturday.
After the gym, I had lunch with a friend and then he visited my place to check out my homemade "toys". While showing him the #1.5, I closed it with my right hand, and with some authority. Gains! My left hand is still lagging by a hair.
The night before last I used half (yes, half) of my thick barbell to do floor presses––quite an experience! I loaded 30–35kg on one end, attached a handle outside the plates with a coupling, and held the other, thick end in my other hand. I did 4 sets of high reps (approx. 15/15, 10/10, 15/15, 15/15). Good stuff.
Front squat: 10, 6, 3 @ 75kg, 80kg, 85kg
[Sets 2 and 3 felt very good. Set 3 took all I had and my wrists were sore from the bending. Must keep elbows up! Next week do 8, 6, 4 @ same weights.]
I got a good night of early sleep last night, and felt good this morning. I brought my "grip pack" to the gym today: my bag of crushers and assorted gear. No one could close the CoC #1.5 and they had nearly as much trouble with my Heavy Red. I left my heavy-negative device there and I might train with it Saturday.
After the gym, I had lunch with a friend and then he visited my place to check out my homemade "toys". While showing him the #1.5, I closed it with my right hand, and with some authority. Gains! My left hand is still lagging by a hair.
The night before last I used half (yes, half) of my thick barbell to do floor presses––quite an experience! I loaded 30–35kg on one end, attached a handle outside the plates with a coupling, and held the other, thick end in my other hand. I did 4 sets of high reps (approx. 15/15, 10/10, 15/15, 15/15). Good stuff.
Next week I need to stick to a strict 8, 6, 4 rep-pattern but set the weight a little higher on all fronts.
Stay tuned.
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