zx+
- Thread starter zx
- Start date
- Joined
- Jul 15, 2010
- Messages
- 12,399
- Reaction score
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Sunday
Back.
Considering grip training to do. Grip strength became weak spot for deadlift.
Back.
- warmup 10 min
- deadlift 8x60kg, 6x60kg, 5x100kg, 1x120kg, 1x120kg, 5x100kg DOH all
- pullups w 10xbw, 6xbw+10kg, 6xbw+10kg, 6xbw+10kg
- cable rows narrow 15x35, 10x50, 8x60
- lat pulldowns behind neck 12x35, 10x45, 8x55
- hyperextensor 20@bw, 12@bw+20kg(behind neck)
- bicycle 15 min
Considering grip training to do. Grip strength became weak spot for deadlift.
- Joined
- Jul 15, 2010
- Messages
- 12,399
- Reaction score
- 168
Monday
Shoulders.
Shoulders.
- warmup 10 min
- SOHP 8x20kg, 8x20kg, 6x30kg, 4x40kg, 4x40kg
- seated press behind neck 6x40kg, 6x50kg, 4x55kg
- lateral raises 10x5kg, 3x8@10kg
- inverse pecdec 10x40, 8x50, 6x60
- upright rows 8x27kg, 6x37kg, 6x37kg
- situps x 4
- Joined
- Jul 15, 2010
- Messages
- 12,399
- Reaction score
- 168
Thursday
Chest.
Hi stranger, welcome to my fancy log.
Answer: Yes of course. Have no chalk in my gym, I use sponges instead. Mixed grip is OK, but I want to pull a little more with DOH, at least to 140kg. We'll see.
Chest.
- warmup 10 min
- bench press 12x20kg, 8x40kg, 6x50kg, 5x60kg, 3x60kg
- incline DB press 10x12.5kg, 8x17.5kg, 8x17,5kg
- dips 10@bw, 10@bw+5kg, 6xbw+10kg
- incline bench EZ bar press 10x27kg, 6x37kg, 6x37kg
- decline cable fly 15x15, 10x20, 6x25
- situps x 3
- grippler
Hi stranger, welcome to my fancy log.
Answer: Yes of course. Have no chalk in my gym, I use sponges instead. Mixed grip is OK, but I want to pull a little more with DOH, at least to 140kg. We'll see.
My name is Herbey or Herb for short.
You can buy chalk at a sporting goods specialty store or ordering it online. If your gym has a no chalk policy that is another story. Grip has generally been my limiting factor also. However, the first time I used chalk I went from 315 to 405. You can also try lifting straps.
If all else fails do deadlift lockouts for time ~30 seconds. Set the pins super high. You should lift the bar no more than 2 inches. Remember this is to strengthen your grip. Another idea is to do towel or rope pull-ups.
You can buy chalk at a sporting goods specialty store or ordering it online. If your gym has a no chalk policy that is another story. Grip has generally been my limiting factor also. However, the first time I used chalk I went from 315 to 405. You can also try lifting straps.
If all else fails do deadlift lockouts for time ~30 seconds. Set the pins super high. You should lift the bar no more than 2 inches. Remember this is to strengthen your grip. Another idea is to do towel or rope pull-ups.
- Joined
- Jul 15, 2010
- Messages
- 12,399
- Reaction score
- 168
Friday
Rest.
Yeah I do rope pullups, but that is too easy for grip training. I maybe try lockouts, thats good idea. Grip work at home is also very cool.
Rest.
- bicycle 30 min
Yeah I do rope pullups, but that is too easy for grip training. I maybe try lockouts, thats good idea. Grip work at home is also very cool.
Last edited:
Y
YetiFeet
Guest
As far as grip training goes "Kroc rows" have helped my grip more than I thought they would. I've gone from like 10 reps with an 80lbs dumbell per arm to 24 reps with a 90lbs dumbbell and it alone has taken me closer to closing the #2 CoC than ever before (I haven't touched them in months!). Also, only just started doing Romanian deadlifts and they hammer your forearms too if you're not using straps.
- Joined
- Jul 15, 2010
- Messages
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- Reaction score
- 168
Thanks for stoping by. I regulary do straight legs straight back deadlifts, with no straps, always DOH grip. Griplers are the best, thats for sure. I don't like straps and that shitty gear. Belt for security during heavier sets, only.
- Joined
- Jul 15, 2010
- Messages
- 12,399
- Reaction score
- 168
Wednesday
Thursday
Rest.
Thanks man!
- muay thai 1h
- pushups ef 2x20, pullups 10@bw, hyperextensor 20@bw
- grip work
- bicycle 30 min
Thursday
Rest.
- bicycle 30 min
Thanks man!
