Training Camp - KB's New Journal

[Smurfy]

nice.

 

[KillahBee]

nice.

I love you.

 

[KillahBee]

Wed

Ext rot:
10x15
Int rot:
10x15

Incl BB:
95x6
115x6
115x6

Flat DB:
35x6
35x6
35x6

Close gr bnch:
85x8
85x8

OH kickbacks:
15x8
15x8

Cable pshdwns:
50x8
50x4

back still hurts, took it easy. ended with seated bike for 10 minutes, L5.

 

[Smurfy]

Im watching you.

 

[KillahBee]

Im watching you.

lmao - that's hot smurf. hot.


Friday
Subscap:
10x15
Int rot:
10x15

BB curl:
50x8
60x6
60x6

Shrugs:
70x8
70x8


Hammer crl:
25x8
25x8

Std calf raise:
115x15
115x15

Leg ext:
85x15
100x12
100x12

back still fucking hurts. getting better but not as quickly as I would like. shit ass fuck. finished with 7m on seated bike - about all the cardio I can take with thr back.

 

[KillahBee]

Sat - grip/forearms

Plate pinch & hold (all done to failure):
2 10s
2 10s, 1 2.5
2 10s, 1 2.5

DB holds (failure)
70
70
70

Rack deads holds (failure):
185
185
185

BB wrist curl:
50x15
50x15

behind the back bb curl:
60x15
60x15

ended with a bunch of wrist rollers at home

 

[Smurfy]

KIllah, for plate pinches, how many fingers are you using

 

[KillahBee]

KIllah, for plate pinches, how many fingers are you using

I alternate to tell the truth. Sometimes all 5, sometimes 3. My focus is really on grip training that carries over more into lifting (db and bb holds for example), so the plate pinches are more for shits and giggles.

 

[Smurfy]

ok so you dont feel plate pinches really carry over that much? Im askiing cuz my grip gives out before my back when deadlifting. I even have trouble doing pullups. I do have straps but Ive never used them. My grip isnt horrid, but it needs to be better. I can close the COC trainer with my right hand lol

 

[KillahBee]

ok so you dont feel plate pinches really carry over that much? Im askiing cuz my grip gives out before my back when deadlifting. I even have trouble doing pullups. I do have straps but Ive never used them. My grip isnt horrid, but it needs to be better. I can close the COC trainer with my right hand lol

lol. IMO, and if you really just think simply about it - doing things like DB holds and rack dead holds will carry over into helping your DL grip. Also, grab a pull up bar/handles and just hang until you can't hang no mo. It's a major mental battle. Veins start popping out all over the place, your head starts spinning, it feels like the bar is ripping the skin off your hands, but all these moves definitely carry over. Also, at the end of your shruga or DLs try holding the grip on the last set til failure.