DE Speed day with some Event work

[Exodus]

Didnt eat the greatest today. plenty of carbs, just not enough protein...... still had a good workout though.

Box Squats - 230lbs x 10 x 2.

Speed Dead (conv) - 225lbs x 4 x 1.

Rev Hyper - bdy x 5 x 8.

Chest supported row - 70lbs + what the bar weighs x 4 x 8.

glute ham raise - 5 lbs x 3 x 6.

pull down abs - 70lbs x 5 x 15.

Events:

took it light today, barbell static holds.... no chalk but i didnt put on any straps either ..... 365 with rev grip for 2 sets of 15 seconds. then 225lbs walking back and forth to simulate the duck walk.

then took the clams and used them as grippers and crushed for about 4 sets of 10.

one things for sure, my grip is getting stronger, but my forearms are getting swole from all the specialized attention.

X

 

[leatherface]

Awesome workout man!@!

 

[PolishHammer1977]

Good job Popeye! Those forearms are gonna' be monsterous if there not so already.

Nice workout.

 

[cheesecake]

This all sounds strangely familiar. Like I've heard this already.

Just kidding. Nice job on the grip work. I'm really proud of you for putting in the extra effort.
...chad...

 

[Exodus]

Thanks guys........ i really need to do this for me. to prove that i can beat my weakness. it cost me 2nd or third place last contest.......... with GOD's help it wont be the same this time

X

 

[b fold the truth]

Thanks guys........ i really need to do this for me. to prove that i can beat my weakness. it cost me 2nd or third place last contest.......... with GOD's help it wont be the same this time

X

Remember...God gives you the chance...YOU make the best of it. I believe that God gives you the tools and the opportunity...You do with it what you please.

Here is a thought...drop the weight on the box squats to say...175-195. Should be VERY light and EASY!!!! I mean EASY!!!! Increase the weight on the deads for a few weeks and use 275-350 (or so) for 6-10 sets. Yeah...they will NOT be easy...but you squats will. Don't be afraid to rest more in between sets of the speed deads...

My reasoning behind this... As a contest appears I find that squats cause more small injuries to me than deads do...and I need more deadlifting (so to speak) strength anyways for most events.

It is just a thought...

B True

 

[Lord_Suston]

Solid workout, keep the grip work coming. Remeber to work on explosive strength.

 

[Exodus]

Remember...God gives you the chance...YOU make the best of it. I believe that God gives you the tools and the opportunity...You do with it what you please.

Here is a thought...drop the weight on the box squats to say...175-195. Should be VERY light and EASY!!!! I mean EASY!!!! Increase the weight on the deads for a few weeks and use 275-350 (or so) for 6-10 sets. Yeah...they will NOT be easy...but you squats will. Don't be afraid to rest more in between sets of the speed deads...

My reasoning behind this... As a contest appears I find that squats cause more small injuries to me than deads do...and I need more deadlifting (so to speak) strength anyways for most events.

It is just a thought...

B True

ok......... thanks for the advice. the box squats do wear on my hips a lot. when i up the sets on dead....... should i pyramid them up like do about 6-10 sets starting with 275 and finishing with 350???? and just keep them at one rep??

X

 

[edgecrusher]

nice.

 

[b fold the truth]

ok......... thanks for the advice. the box squats do wear on my hips a lot. when i up the sets on dead....... should i pyramid them up like do about 6-10 sets starting with 275 and finishing with 350???? and just keep them at one rep??

X

I dunno...you might could do triples or doubles if you wish...when using the lighter weights. I have used a pyramid before and have also just done singles with the same heavy weight all the way through...

The idea is to just pick up the volume on your deadlifts...

B True