Group training session 10-16-2011

This morning I put on a group training session. Tim Struse came, as well as Zac and Paul. It was a great session and was pretty blown away when Tim did some reps with my 194# #4 gripper. Here is my stuff from the day, at least what I can remember. Everything was sufficiently smoked by the end.

Jump rope 100x

Grippers concurrent with below superset
5x#2, 1xE3, 1x#3, 1x EE, miss on F3, 1xF3

Super set squats with standing press
Squats 5112 tempo ATG
10x140
14x185
Standing Press 6112 Tempo
5x140
2x185
4x165

Blob walk RH about 10feet. broke off ground LH a couple times a few inches.

Saxon Bar 2 Hand Pinch
5x135, 3x185, 2x207, 2x227, 2x227, 2x227, 2x227, 2x227

DO Axle DL Heels together
5x130, 3x130 (Each hand 1HDL)
3x235
2x280
2x330, 2x330, 2x330

Mr. Pain circuit
Saxon bar curl 12x90 ->
Standing Bent over Wrist curls Saxon bar 8x90 ->
Cyplenovs 8x 45# Each hand
2min rest
Forkulator Ext 10x 5# ->
Saxon bar reverse Curls 5x38# ->
2"Vbar front levers ->
2"Vbar Standing Tricep extension Levers ->
Thumbless Axle Reverse Curl till bar fell out of hands

Gripper
#1x4 Each Hand

2" Vbar Hammer curls - neutral grip to really hit the brachioradialis.


Later in the day did a lesurely bike ride with wife and Kiddo.

Training day with Tim Struse

Tim was going to do his MM5 cert on Saturday so I headed up that morning and acted as his witness for the cert. Then after the cert we had a nice training session together. Its been a few months I think since we have had a chance to get together for some training and he has gotten a good bit stronger especially on grippers. He manhandled the MM5 gripper and also finally closed my Easy #4 that he has been trying to close for some time. My grippers are still slowly coming back after the layoff earlier this year and way below my peak. However I did get a couple of nice Post-layoff PR's with 175# RH, and 164# LH. Can't even remember what brand or model the grippers were now. Tim had them lined up by calibration value on the wall. After that I hit my planned numbers on Pinch and was pretty happy. Good session.

Jump rope 100x

Grippers
10x #1, 6x #2, 2x E3
RH 1x 175#, close miss at 182
LH 1x 164#, close miss at 166

2" VBar
1x 225, 1x250

2H Saxon Bar DL
5x130
5x150
8x200, 8x200

Saxon bar clean and BNP
14x130

Saxon bar curls
11x95

Saxon behind back wrist curls
13x105

Saxon reverse curls
13x55

2" vbar hammer curls
RH 11x
LH 8X