9/5/06

[luke.w]

had a good very heavy day sunday!!!

tuesday, progessing from workout on 8/22 (2-weeks ago)

floor presses (starting from bottom) tanden bar is sitting on 5"blocks, lift is started 4-5"or so from chest

130x1 3rd grips, 130x1 2ndd grips
155.5x1 3rd grips, 155.5x1 2nd grips
177.5x2 3rd grips, 177.5x2 2nd grips
192x2 3rd grips PR, 192x1.5 2nd grips PR
2-more attempts on 2nd grip for a single, to only lift it halfway.

it's a 2lb PR with an extra rep on 3rd pair of grips, I think that smoked me.

2.5" dumbell handle "high pulls"
warm-up 60lbs
added 82lbs to the handle (handle is at least 20lbs itself)
82lb+handle x 2-singles each hand

thats 1lb and 1-single increase, and pulled dumbell to nipples (that was way higher than last time) and my low-arms are felling it!!!

tanden bar BOR's / 2.5 dumbell cleans
177.5 BOR's, 62lbs loaded on handle (1lb increase on handle, 2lb on BOR's)

1st grips (super-close grip) BOR x 6

3-singles ea. arm 2.5 dumbell cleans

2nd grips BOR x 7

3-singles ea. arm 2.5"dumbell cleans

3rd grips BOR x7

3-singles ea. arm 2.5"dumbell cleans

4th grips (super-wide) BOR x7

curl style BOR, (same weight) 1st grips x4, 4th grips x3,x1 (that set was the closest too failure)

1-single ea. arm 2.5dumbell cleans + 1-more for left.

I tried very hard to not lose grip of the dumbell placeing it back on the floor, but it didn't happen most of the time, as the sweat was building up on the hands/handle (not much knurling, I used light coats of chalk) trying to just stick with the sweat and all, since the "thomas inch dumbell" has a slick handle. I'm not obsessed with lifting the inch, however this training is the start of the "lifetime" journey to lift it one day.

2-hand pinch, warm-up 2-50's x hold
2-50's + 10 x hold
PR weight, 100lber+bar+5+2.5+1.25 (1/2lb PR), GOT IT 1st attempt, held for like 5-6sec. (best yet)

the volume was increased today on dumbell cleans, 3x3 (3x2 lastime) + added a rep each set on BOR. I'll probailly go on BORS nextime 8reps 1st grips, and stick to 4-5reps on the others, not sure on cleans for nextime, maybe 4x2 or something? but weight will be added, not much, but it will.

[rab91787]

What the hell kind of exercises are those? I never heard of most of um.

[luke.w]

BOR= bent over row

tanden grip barbell= 7'olyimpic sized barbell with 4-pairs of grip handles angled at 30degrees, so on presses and rows my grip is on a 30degree angle, rotate the bar and your hands are in a curled position again in a 30 degree angle.

floor press= pressing while laying on the floor

2.5"dumbell handle= a handle thats 2.5" in dia., "thickbar" (can't wrap my 7.5"hands around this handle), I had someone over yesturday, he was doing his "benching" over my house, he's a smaller guy (smaller hands) I asked him he could dealift a 100lb dumbell with one-hand?, he looked at me said "sure, easy"..........he couldn't even budge it off the ground.

thomas inch dumbell= thomas inch made several challenge bells, his hardest was a 172lb bell, 2.49"handle, he offered cash prizes for the lift 100years ago or so, not many lifted the bell, they now have "replicas" of this bell all over the place, (I can't budge them). takes grip strength, and hand size HELPS, long narrow hands HELPS.