Building, building, building.....
After some distractions that forced me away from my training, I am so pleased to be back to the gym and focusing on rebuilding and shattering some very specific grip goals in late January 2016. I am eager to rebuild and continue moving forward with competing, being a business owner and enjoying the off season for my minions while they get back into the gym, work with their coaches and make every training day count.
Gripper Warm Up - Guide, 3x10
SquatGuide
3x10
SSB Box Squat
Bar - 3x5
135, 2x5
175, 1x5
225, 1x5
255, 1x3, belt
285, 1x10. NOW WE'RE TALKING! It's time get bump up and get back to more respectable weights!
Grippers - 10x1
The rules here are when I close a gripper, I move up to the next higher one. If I miss on a higher one, I drop down. I can miss on heavier grippers twice and finish with lighter singles.
107.5 RGC Rating (COC 2), 2 second hold
110 RGC Rating (COC 2), 2 second hold
114 RGC Rating, 2 second hold
125.8 RGC Rating, miss
114 RGC Rating, (COC 2), miss
107.5 RGC Rating (COC 2), 2 sec hold
110 RGC Rating (COC 2), 2 second hold
114 RGC Rating, (COC 2), miss
107.5 RGC Rating (COC 2), 2 second hold
Filed Gripper
Filed COC 2 - hold for five seconds, not complete close
Filed COC 2 - miss x 2 seconds
Filed COC 2 - hold for five seconds, not complete close
Rolling Thunder
119 lbs x 2, 5 count hold on last rep
119 lbs x 2, 4 count hold on last rep
119 lbs x 2, 4 count hold on last rep
119 lbs x 0. I jumped from my last set right into work on the T-Dot and then right back to this. Not enough recovery time.
119 lbs x 2, 2 count hold on last rep
Double Overhand Rack Pulls
225, 1x5
315, 1x3
365, 1x0
I just threw these between my other sets to check in and asses to be included again. It's safe to say, these have now become a significant area of need.
Rubber Bands
10 extensions
10 double extensions
10 extensions with rotations
Stretching Battery