Jump Rope - 2 minutes
Erg - tabata - resistance @ #6
total meters - 1115
ave. watts -281.1
DB Shrug
20 x 50, 70#
Incline Bench
5 x 95, 135, 165, 190#
4 x 215#
Incline DB Press
10 x 70, 75, 75#
15 minutes (EDT) - 9 sets of each (WAY harder set-up today)
Dips on Rings x 5
Pullups on barbell atop power rack x 5
Later in afternoon......
Jump Rope - 2 minutes
DO Axle Deadlift
5 x 65, 115, 137, 158kg
4,2,2,1 x 179kg (all reps in under a minute with 3-4 sec. pause at top of final rep. Reps are designated in this way because they were all not touch-n-go)
Chris Rice Grip Machine
Index finger
- 10 x 10#, 10#
Middle
- 10 x 10#, 12.5#
Ring
- 10 x 10#, 10#
Pinkie
-10 x 5#, 5#
Thumb
- 10 x 15#, 20#
'easier' Blob deadlifts - hard after grip machine work
- right x 1, 1, 1, 1, 1
- left x 1, 1, 1, 1, 1
Wrist roller tower
- Pull back x 75, 75#
- Push forward x 75, 75#
Erg - tabata - resistance @ #6
total meters - 1115
ave. watts -281.1
DB Shrug
20 x 50, 70#
Incline Bench
5 x 95, 135, 165, 190#
4 x 215#
Incline DB Press
10 x 70, 75, 75#
15 minutes (EDT) - 9 sets of each (WAY harder set-up today)
Dips on Rings x 5
Pullups on barbell atop power rack x 5
Later in afternoon......
Jump Rope - 2 minutes
DO Axle Deadlift
5 x 65, 115, 137, 158kg
4,2,2,1 x 179kg (all reps in under a minute with 3-4 sec. pause at top of final rep. Reps are designated in this way because they were all not touch-n-go)
Chris Rice Grip Machine
Index finger
- 10 x 10#, 10#
Middle
- 10 x 10#, 12.5#
Ring
- 10 x 10#, 10#
Pinkie
-10 x 5#, 5#
Thumb
- 10 x 15#, 20#
'easier' Blob deadlifts - hard after grip machine work
- right x 1, 1, 1, 1, 1
- left x 1, 1, 1, 1, 1
Wrist roller tower
- Pull back x 75, 75#
- Push forward x 75, 75#
2 comments:
Grip machine doing what you had hoped?
Yes it is. Can definitely feel the individual finger muscles the day after. Hopefully this carries over to full hand grip strength.
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