a_welch503 WORKOUT JOURNAL

[.V.]

double overhand. That's the way I CDL, SLDL, heck everything except curls so that's how I'm going to train my grip. I've just got to figure out the best day to do grip work on. Today, after shrugs there wasn't much left of my grip. I think I'll try it on chest day next time.

[gcs118]

Glad to see you're working grip, it does come in handy for all lifts and every day use as well.

[.V.]

Originally Posted by gcs118

Glad to see you're working grip, it does come in handy for all lifts and every day use as well.

I had to start. I used to work it - I believe it was klinger that told me about static holds. It may have been you though. I don't remember who. When I first got over 200 for some pulls, I couldn't hold on to the bar and didn't want to go with straps. I worked grip until it caught up with my back. Now, I'm having trouble holding on to the bar again with 240,250. I'm shooting for 270 again on my DL (then beyond) and don't want to have to set the bar down and reset my grip after 3 or 4 reps. Heck, if I can't hold the bar - what's the point.

Static holds worked before, but are so boring that I quit after my grip improved. Now they are heavy enough that I can't hold them long enough to get bored. I've read a bit about plate pinching too - not sure if I'm doing it right. After everything else, I just picked up 2 10's in each hand with my finger tips (pinching them together) and walked around outside my gym until I couldn't hold them anymore and they fell. Working fingers to failure - seems odd but maybe it will work.

Someday, I'll be able to open my own jars.

[.V.]

06-26-2005

Back
CDL................250x3x6
BOR................165x3x4
P/U.....15,15,10,9,6=55

All around improvements today. Got all my reps on CDL pretty easily, or so it seemed. I handled the weight no problem then after each set realized I was really sucking wind - totally wiped out and breathing hard. I'll increase the weight next time. On the BOR, I was supposed to repeat last weeks sets/reps but felt strong and went for a 5 lb increase - it was definitely doable. Pull ups were good, but ended up doing more than my 50 again. If I could have only got one more rep on the second to last set.... Since I had to do another set, I just took it on to failure for 55 total reps. Didn't make any sense to do just one rep. If weather permits, I'll go for a 4 mile walk this evening.

[gcs118]

I'm not so sure I'd work grip the day before deadlifts That wouldn't be too helpful lol. What if you did the grip work at the end of back day or on chest day? I think you did mention changing days in your other post anyway.

[.V.]

I'm thinking chest day will be best because it is the end of my workout week, followed either by a day off or leg day.

Working grip yesterday was just a spur of the moment, impulsive kind of thing. Now I just have to find where to put it.

I did notice after doing grip yesterday and back today that the "weight lifters calluses" are a bit sore - almost like they were going to get pulled off today - OUCH.

[gcs118]

Static holds will most definitely tear your calluses lol, especially if you don't have chalk.

[.V.]

06-28-2005

Chest
Flat Bench.....................150x3x6
Incline Bench.................150x3x5
Decline Bench..............150x6,6,4

Abs
Decline Crunch...............85x3x10
Seated Cable Crunch.....100x3x10

Improvements all around today. Flat bench seemed heavier today, but got all reps and will increase weight next time. Incline bench, planning for 3x4, but got 3x5 today. Surprised on the decline bench today. Planning to go for 3x4, but managed to get 2x6 and 1x4. They just went up very easily - until I failed on rep 5 of the last set. There I was hung - the right side above the pin, the left just below. Finally got it loose and rolled it off of me.

Ab work is improving steadily. I've been putting off increasing weight on the cable crunch because the machine that we have for seated cable crunches only goes to 100 lb. 100 is just too easy now. Time to go up a bit. I went out and set up the lat tower on my bench and played around after my workout figuring out how to do kneeling cable crunches on it without hitting my head or back with the plates. Got it figured out and I think I'm doing it right. I'm not sure though because the 110 that I put on it was WAY easier than the 100 on the machine. Next time, I'll find the right weight to use.

Playing with the cable crunches and completely forgot to work on grip. I'll do it next time.

[gcs118]

How do you do warm ups for benching? I don't think you've ever posted warm ups for us to see :confused:

[Klinger]

Andy - this is coming from a non-benching expert, but you could be doing too much volume on the bench.

I bet you could cut out decline or drop it to just a set and probably see better results week to week. You're working at what I would guess to be about 80% of your 1RM, which can be pretty rough on the CNS.

[gcs118]

If he were to drop an exercise, I'd say drop the incline. My recommendation (if he were to drop one) would be go heavy on bench like 3x6 or something, then lighter on decline with a closer grip (pinky on rings at least) for say 2x8-10. Incline seems not to do much for strength.

[.V.]

I warm up with 50% of my planned workout weight for 10. 60% for 8. 90% for 3. Then hit the working sets.

CUT BACK? This coming from the same two guys who suggested that I add inclines and declines to get away from the dumbells so I could quit dropping them on my chest and breaking ribs.

My 1RM is like only 190. I'm using 150 for now. Going to 155 next week. I was using a bit more a little while back before getting weak.

Adding the inclines and declines are what actually helped me get 150 the first time I was there and couldn't get it for WEEKS. Before I lost the strength, I was actually pushing 170 for reps on flat bench. I just fouled up on my off time, had one of those weak spells at about the same time, didn't eat or drink for a week or so. Now - I'm paying for all of that. It happens.

[gcs118]

I wasn't necessarily recommending you drop one or the other, just saying that if you did, keeping decline would be a better choice

[Klinger]

Originally Posted by a_welch503

CUT BACK? This coming from the same two guys who suggested that I add inclines and declines to get away from the dumbells so I could quit dropping them on my chest and breaking ribs.

LOL. Oh yeah. Forgot about that. I guess I'm more in tune to the volume thing than I used to be. I look at that and I see 9x6 and I shudder. No way my body would be able to maintain the necessary intensity, but I wouldn't recommend changing a thing if you attribute your gains to it. Don't fix what ain't broke.

[maverick]

I think the volume's fine, but you gotta get some variety in there. Lose the bar for one or two of those exercises and grab some dumbells. Hell, go completely off the bench and throw some dips in.