Dear J.L. Holdsworth​

I'm so sorry my love. I told you I would write back last night after I trained.

I had every intention but then saw Louie on a live feed and...
I had to watch it. We never said we had an exclusive relationship so this really wasn't cheating right?

After watching it I was kinda excited about doing reverse hypers again... Kinda

I did dynamic bench work last night - speed benches to the lay person. You know that shit where you lay down, grab the bar and go ump, ump, ump really fast (I ripped that line off Jim Wendler).
It was time for me to start my next three week wave so I had to change something up.

You know, keep the muscles guessing.

I decided to use bands - this would be a good test of our relationship because I've not used rubbers or latex since 2004. It just doesn't feel the same - you know what I mean?

I stopped using bands because they killed my shoulder. Chains feel great (actually better than just weight). Bands just a nightmare so I figured what the hell. We are still in the bromance phase and everything's going so well.

I dropped my bar weight by the tension at the bottom of the bands. So instead of 195 with 3 chains pet side I used 155 with double monster mini.

I did 5 sets of 3 and was "killing that shit" so for the last 3 sets I added 3 chain per side and DESTROYED that shit!

Leg drive felt really good and I was even able to full grip the bar. I had to go thumbless so long ago I don't think Brandon Smitley was even born yet.
Here the thing. Nothing hurt except my fucking abs and rib cage - you know why - but that's our little secrete.

The really cool thing is I realized after all my speed work that I never put my wrist wraps on. Never even thought of it.

Are you kidding me?!

My wrists normally kill with 95 pounds and now I forget to use them and and can't trust my own pain to remind me.

After pushing chains and bands with a bar and some weight I went onto extensions.

This was my third week with the same movement and this week I got 4 sets of 10 with a couple reps in the tank on the last set. I will run these one more week and go for 5 sets of 12.

Next up, eccentric seated machine dips. The reason for this was to further fatigue my triceps for the next movement. I did around 5 sets of 3-4 reps with a 20-30 sec eccentric phase (no concentric at all).

This did want I wanted and blasted my triceps. This primed me for my "money move" cross body Tricep extensions.

This movements blasts my lower triceps like nothing else. You know that shit down by your elbow that locks shit out and make its impossible to wear the cheater elbow sleeves.

One triple set 20/10/5 and my shit was all like..... "JL rocks!"

Huge skin splitting pump!

 
Seated side raises for 4 sets 20 and while I'm not sure I think my raises were higher than normal. Like, way higher than normal. There was some pain but I just cruised through that shit!
Seriously I just adjusted and found a ROM that didn't hurt.
Finished with some blast strap rear delts super set with face pulls. I knocked these out like a BOSS. You would have been so proud of me.
I forgot to tell you I did drag the sled the other day, 3 trips of 50 steps and then my right calve cramped like a bitch.

"The outside of my right calve"

Interesting isn't it?

Well, this made me a renowned expert on sled pulls and I jumped everyone's ass when I went in the gym to bench because they all "B like cheatin' sled dragging bitches".

I fixed that shit up.

I showed Sheena some of the shit you showed me and she was like.... "What?" ... Then smashed some weights.

Oh, that one thing for the hamstrings. I had her do it and blew her hams up.

Just passing on bro.

Yours truly and 4ever

- Zippy

Ps. Found a dead mouse in the gym. Too small to grill so I just left it.

Pss. Was asked why there's no Zika Virus Carriers in the gym and answer because the bats eat them. They didn't believe me until the sun set and a couple started zapping around the gym.

Psss. My foot slipped on one of my speed press sets but that's only because I think I might be getting TOO strong.
Time to eat some funnel cakes.

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