8/17/06

[luke.w]

A semi-light, yet "tough" session

warmed-up with powercleans onto 30gal drums, and jerks behind the neck, worked-up to 220 on jerks, missed a PR attempt with 238.

2"thickbar
deadlift with a shrug
215x1
240.5x3 barley shrugged 3rd rep, short rest
240.5x2 barley shrugged 2nd rep, longer rest
240.5x1
240.5x1
237 tried to just shrug for reps, barley got 2-reps
trying to get my thickbar up, it's tough!!!

log deadlifts 11-12"wooden log
230x1
280x1
305.5x3 PR, boy, thats tough, however much easier than 302x1 few weeks ago, this style involves all abs, it's a quality lift.

front squat lockout, walk 5-10' (super-yoke)
240 5-10'
330 5-10'
445 2-sets 5-10' with a few second hold PR, thats not light at all

steinborn lift, 196x4reps
thats a squat without racks, the loaded bar sits on the ground, and you tilt on your shoulders, and squat up from rock bottom, it's squatting in it's toughest, deepest form possible, it's way lower than the Clarence Bass photos I've seen here, I only train this once every couple months.

2-hand pinch
warm-up 2-50's plus bar and 10lber
working set 100lb plate (small hole smooth) plus weight (total approx.113)
1st attempt, nothing
2nd, felt it move
3rd, moved a few inches
4th, just missed lockout

thats how it's been with this pinch, I only added 1/4lb usually get the lockout and hold on 2nd attempt, some days nothing.

that narrow pinch is a weakness, and I've focused on it, it's improved, it started at just the 100lb plate alone, that pinch and thickbar are the ONLY consistant grip stuff I been doing, only 1-set, 1-2days a week, no ROM stuff, and guess what?, my forearms have growth these last couple months.