Feeling good today even though my sleep was pretty crap last night. Nothing better than laying down at 1030 and waking up at 230 wide awake.
Started with set practice with my Vulcan level 18- 5 singles each hand. Setting this gripper past 17 is really tough for me. In fact level 18 feels much harder to set than my COC #4.
Moved to 2″ Vertical bar deadlift. 205 X3/3, 250 X 3/3, 275X3/3, 295X1/1, 315X1/1, 325 X1/1, missed 335 tonight and called it there. My hands were too dry and I was not getting good friction contact with the bar.
Two hands pinch deadlift on Strongergrip pinch bar. 220 lbs for 25 singles in 15 minutes. This is a PR by 12 reps. My thumbs are much much stronger with the combination of Europinch work + lifting this bar. The blocks are exactly 2″ and beveled slightly which allows me more volume without cutting the webbing of the thumb.
Single Arm Curl with Gripbell dumbbell 50 lbs 4/4, 3/3, 3/3, 2/2 in 4 minutes.
Plate curl with my thin 25 lbs disc 12/12, 6/6, 6/6, 7/7, 5/5, 5/5 all reps in 7 minutes.
All work completed in 31 minutes. My arms are pretty tired.
I have addressed the same question now in 5 emails this weekend so lets look at something:
“What if movement X does not test well?”
Do something else! Do you think your life will fall apart if you can’t do one movement in a workout? There are only 100,000 different movements for the body, are you so uncreative that you can’t find a single other thing to train?
If something is not testing well, that means that right now at this point in time it is not good for you. You CAN still train it, but your performance will be lower and your risk of injury will be elevated. Don’t buy that? Fine with me because I’m not selling it.
If doing movement X is so important to you that you think you must do it, then do it. The test is not broke if it keeps coming up negative. All I want is for you to be informed on the cost of your actions before you have to pay the piper.
Tomorrow I want to axle deadlift, and if I can’t I will lift on my rolling thunder, and if I can’t then I will do finger lifts, and if I can’t then I will snatch, and if I can’t I will do long cycle, and if I can’t I will do blob loading, and if I can’t I will do axle curls, and if not I will do something else, because my options exceed my limitations.
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Clap Push ups- 10/8/8
Chin ups- 17/10/6
Wide Grip Curls 40lbs- 13/11/11
2 inch db rows with 125 / 21 reps each hand in 5min / last workout 23 per hand 15 min
chin up with 40kg/ 9 singles in 10 min/ last workout with 36kg 10 singles in 19 min
2 inch v bar 175 reps 3/3/3/3 each real light, just getting back to grip stuff. I found what keeps my tension down , and know i can train grip alot more. Better questions!
yesterday , jumping rope shaved another min off my time
over all great workout . body weight 238
“My options exceed my limitations”–Adam
I love that one! Another classic.
I will drop you an email about lifting over at your place this week, perhaps Friday.
Rock on
Mike T Nelson PhD(c)
http://www.extremehumanperformance.com/home.php