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Post by pastorjeff on Feb 16, 2007 16:28:29 GMT -5
Is this the right place to post my workouts?
Today, I had a lousy DL workout. My grip just wasn't there even at my warm-up weights.
I have very small hands, and it is often difficult to grip the bar. I didn't have chalk to get a better grip. What can I do to strengthen my grip?
I was able to pull 215 for two sets at one rep. I wanted to go three reps. I like my progression on this lift---this is only my 4 time to DL this year.
I believe if I can strengthen my grip I could have done 215 for 5 reps. I was even going to use lifting straps today just to see how many I could go.
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Post by vince148 on Feb 16, 2007 17:22:54 GMT -5
Simple things like squeeze a rubber ball or those hand grippers. Hold a pair of dumbbells as long as you can. Captains of Crush.
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Post by pastorjeff on Feb 16, 2007 18:27:51 GMT -5
Thanks, I love the DL its one of my favorite lifts.
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Post by Rodney Rochester on Feb 16, 2007 19:01:23 GMT -5
Yes, pastorjeff you're in the right spot to post your workouts. Look forward to seeing your progress and your goal being met.
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Post by pastorjeff on Feb 19, 2007 16:46:33 GMT -5
I had a great day at the gym. I was able to sqaut 225 for 3 reps twice. I kept like I could have gone 5 reps, but decided to keep it easy. My squats appear to be my strongest lift at the moment.
I made jump 20 lbs next week for 3x2
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Post by pastorjeff on Feb 21, 2007 15:17:25 GMT -5
I had another great day in the gym. I was able to do 155 3X3 and then I decided to do 160 for 3 reps. I got one of the young men from the church I pastor to spot me. He may just be an answer to prayer. He has been coming up there regularly for about a week now. I did the 160 because I had him to spot, and it was a good lift. I pauses after each rep for all my sets.
85x10 105x5 135X5 155X3X3 160X3X1
I did some DB BP 1x50x8---1x55x8---155x5 After that I played around alittle with the smith machine doing behind the back presses.
Closed out with some front raises.
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Post by Thane on Feb 21, 2007 16:10:41 GMT -5
Deadlifting grip
i used to never use straps when i trained. now i use them all the time, any time i do anything that involves pulling, rows, power cleans, pulls, i use them. i got this from some very strong friends of mine, travis ortmayer, and jim glassman. they would always tell me, dont make your large back muscles suffer because of your small forearm muscles.
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Post by pastorjeff on Feb 23, 2007 13:37:16 GMT -5
I had another great workout PTL!!! I used chalk this week on my DL's and it may a BIG difference. I was able to pull 215X2 225X3---(could have gone 5) and did 235x3
I did some good mornings. Lat pull downs Tri Ext Tri- Pushdowns
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Post by pastorjeff on Feb 23, 2007 16:20:39 GMT -5
Meant to add that I went to Sumo style---thanks Ted for the advised. I had a tough afternoon---I played 9 holes of golf. That's so TOUGH
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Post by pitbull on Feb 23, 2007 19:06:01 GMT -5
Glad to hear your DL is coming along. I like the Sumo stance too.
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Post by ted butler on Feb 23, 2007 19:18:53 GMT -5
Hi Jeff, glad to see suggestions worked. I had no idea you were not using chalk. What a simple piece of advice I didn't mention. You were not having a strength problem with your grip, you were just not able to hold on. I can not pull much over 400 without chalk. I dont have a grip problem it's just hard to hang on without the chalk. Good luck training next week. I will squat tomorrow, my current training partner likes to squat on Saturday. God bless, Ted.
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Post by pastorjeff on Feb 26, 2007 13:31:21 GMT -5
The Lord blessed me with another good workout. This was the 7th Sqaut workout for me, and I suprised myself. With a 250 3X3 and I am completely confident I could have gone for 5 or 6 reps.
Here's what I did today:
sqauts 95x10 135x8 160x5 190x5 235x3 245x1 250x3
I did three sets of leg presses
2x300x8 1x390x5 (forced reps)
leg ext, leg curls and sitted calf raises. My legs are doing the Elvis Presley dance at the moment.
I only have two more sessions before meet week.
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Post by Doug Parrish on Feb 26, 2007 16:31:24 GMT -5
Excellent working sets, and confidence booster for the upcoming meet!
You probably don't need me to remind you "Trust in the LORD with all your heart" for the meet Pastor Jeff!
(Oh yeah, the "Elvis leg" effect....sign of a great workout!)
:')
God BLess!
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Post by pastorjeff on Feb 26, 2007 16:52:27 GMT -5
Doug, You are so right I am hoping for a 300 max at the meet in the squat.
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Post by Doug Parrish on Feb 27, 2007 9:04:07 GMT -5
What's that I see? It's coming into plain view. Why, it's Pastor Jeff squatting 300, because that 250x3 was excellent prep in working up to the new squat PR!!!!!
I think you are knocking on the door of 300 already, just probably have to condition the CNS more than anything.
God Bless!
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