ah, SDL, classic stuff. I am actually doing some plate pinches hoping to gain some grip by week 6 or 8 though, any tips to get some good grip?

towel pullups

Loads........

Rice/sand digs
Isometric holds on a pair of oly barbells with a pair of plates on each side.
Pull-ups with a rope
Rock climbing
Plate pinches
Squeeze water out of a cloth

Stuff like that would work

I have been doing the plate pinch, but which one would you actually recommend? swinging the plate from arm to arm in a circular movemet, or just static weight plates on each arm? pardon my funny explanation though.

Why the heck do you wanna swing it arm to arm???
Fun?

Use a 45LBS and flip that with both arms, just don't drop it on your toes. That's even more fun if you ask me. I've seen videos of some guys that really flip 45 pounders in circular motions and catch them. I think it was ex strongman, USA feller.....I so forgot his name. Just recently died in Sept 2007 or something....

Anyway, today's training

Wednesday (5th March 2008)

Bench

130LBS x 10
185LBS x 8

2 Board

185LBS x 8
205LBS x 5
225LBS x 3
225LBS x 4
245LBS x 2 (and I nearly died because I yawned and almost slipped it off)

Pendlay Rows

130LBS x 8
150LBS x 8
150LBS x 8

DB Rows
30KG x 15 (each hand, for two sets)

Kipping Pull-Ups

5 reps (I was too sleepy)

One Arm Dumbbell Jerk

3x5-6 each hand

Barbell Punching
This is where I load a pair of 45LBS'S on an Oly bar and jam one end into the wall to use it as a fulcrum. Then I hold the heavy end and punch into the air.

90LBS x 3 x 9-10 reps

Russian Twists with 25LBS

2 sets of "I forgot how many swings"

Accessories

Handstands
Rock climbing for about 20 mins. Urgh!! Not smart. Forearms exploding.

For a video of the barbell punches;

http://www.rosstraining.com/articles/hardcore.html

Hvae fuN!

This post has been edited by pizzaboy: Mar 6 2008, 02:48 PM

Thursday
3 hours of Capoeira

Loads of upper body work...yum!
Then I had meggi goreng and telur mata, two bijiks
and a protein shake.

YUM YUM SUPPER!

Shall post progress pics. What for? Well...nothing actually....just to show off
Nolah, it's to record. I'm on a slight caloric deficit right now to drop to about 150LBS. Just to see how it goes. Trying to lose some fat. Or if it works the way I want it to, I'll maintain at 160LBS with fat drop.

True. Lol! Silly statement to make. Yeah 165LBS sounds just about fine. My coach thought it'd be better if I went for the 85kg class. That could mean a lot of money for food....hmmmmmm, NOT want!

I do hope to hit 85KG eventually, just not now la....maybe in about 3-4 years time. Increase 2KG's a year. Sounds like how BN increases the price of things eh? RM2 a year for everything! Nola...

Friday (7th March 08)


Broad Jump With Weights

20KG x 8 x 1 (I didn't calculate my distance, no apparatus)

Anderson Squats

155LBS x 10 x 2

Unilateral Leg Work

Step ups x 130LBS x 1 x 8 (Per leg)
Bulgarian Squats @ 50LBS x 2 x 10
Pistols x 2 x 8 per leg

Romanian Deadlifts

130LBS x 1 x 10
185LBS x 1 x 8
185LBS x 1 x 6
185LBS x 1 x 8

Abs Circuit

You don't wanna know about it..........

Conclusion: I hate speed days..........they're boring and tiring, and the next day your ass hurts. I hate speed days.

March 10th 2008 (Monday)

Quick Drop Squats

40LBS x 2 x 2
60LBS x 2
80LBS x 2
100LBS x 2
130LBS x 1

Overhead Squats

130LBS x 2 x 2

ATG Squats

250LBS x 3
270LBS x 3
290LBS x 2
310LBS x 0 (Dumped!)
310LBS x 1 (Only parallel)
290LBS x 2
290LBS x 1

Military Press From Clean Position

130LBS x 5
130LBS x 4
130LBS x 4
130LBS x 4

Push Press

130LBS x 10 (Dammit leg drive so important for me to drive the bar up!)

Bulgarian Squats

60LBS x 2 x 10 (Each Leg)

Lunges

130LBS x 2 x 10 (Each Leg)

Good Mornings

130LBS x 1 x 3
185LBS x 1 x 4 (Erh....not right...not right)
130LBS x 2 x 7

Pull-Ups

3 x 10

MMMM!! This is so my style of training. Start with something closer to an oly styled lift, then play with triples and singles and then only go to the assistance exercises. Now to see how to form my training. I think I'll be using German Squat Routine for this. Tonight......capoeira......matilah my shoulders....