Gym regimen - May 2011

Friday, 20 May 2011
Even Keel 1 Workout
50 mins, 97kg

WARMUP

CIRCUIT:

Pullup: 10/5, 10/5, 10/5

BP: 11, 9, 6 @ 75kg, 80kg, 85kg
[Close call on rep 11 of set 1, but I got it racked. Slight spotter help on tail end of sets 2 and 3.]

Snatch DL: 12, 9, 6 @ 100kg, 105kg, 110kg
[Straps on sets 2 and 3.]

Standing press (EZ bar): 12, 9, 6 @ 45kg, 50kg, 55kg

Spider curl (EZ bar): 12, 9, 8 @ 35kg, 40kg, 45kg

Front squat: 12, 9, 8 @ 65kg, 70kg, 75kg

“COOLDOWN” (later that night):

Reverse grip BP: 15, 15, 20 @ 30kg, 30kg, 40kg

Wide grip BP: 20, 20 @ 30kg, 40kg

2" bar curl (neutral/close): 10, 10, 10/10 @ 30kg

Gut wrench: 20/20 @ 10kg

Drawing water: 15/15 @ 10kg

Bar spar: 10/10/10/10 @ 1okg

+ + +

Higher volume was not simply going through the motions. A real challenge, in fact, on the big lifts, at least. I will go even lighter next week on a higher rep volume (e.g. 15, 12, 9). My forearms are coming along, not so creaky or "skittish" as before. I got a Heavy Grips 150 (about 17 lbs. lighter than a CoC #1.5) last night and did give it a shot. I got an easy-ish 4 closes or so with my right hand and a much less authoritative 2 closes with my left hand. I will do some calisthenics and rope skipping this evening, just to keep my spirits and momentum up. I will save some non-crushing grip work for tomorrow, then do Even Keel 2 Monday or Tuesday.