Saturday, September 8, 2007


Today's workout had to be balanced with the grip together, which meant avoidance of grip lifts during my pre-grip together full body workout.  I did:

KB Squats: 5 x BW, 12k, 20k, 16k's, 16k's, 16k's, 16k's
Romanian Deads: 5 x 95, 135, 175, 175, 175, 175
Overhead Press: 5 x 45, 65, 85, 85, 85, 85; 1x95;
Push Press: 1 x 95, 115;
One Armed Rows: 5/5 x 20k, 20k, 24k
Side Bridges: 40s/40s; 30s/30s
Grippers: Singles up to the BBM righty, BBSA lefty.  Failed on #2 righty and BBM lefty;
Standing External Shoulder Rotations 3x10 with Black band

My strategy of holding back on the weights while I build up my endurance is working.  An unexpected benefit is my shoulder prehab is actually getting trained and getting stronger.  No one had arrived when I did the grippers, but I couldn't resist trying them while I was warm.  They are down, but I don't know if it is because I am weaker or because my hands are tired from the Vice Gripper.  I've been playing with it during the day at work.  It's fun, we'll see if it pays off.

The grip together went well.  I had a few PRs and will write it up later.