Sunday - 11/19

Stiff back. Needed extra time with Jumpstretch bands etc.
7AM

SHRUGS are done DOUBLE Overhand. NOT Mixed Grip.

Shrugs - w/ Apollons Axle - 193x15, 243x15, 318x10, 248x20. I set the bar down on each rep. Pick it up (about 6 inches off spotter stands), shrug, put it down. No momentum is used. I also need to baby my back.

The shrugs leave lower arms toasted.

Grip Training

Left Hand - Blob50 - 8 deadlift attempts - All got some air, and managed to move the implement laterally more than its width. Just need a smidgen more of strength. Big improvement over past 4 weeks.

Right - PDA Blobette - 47lbs Base weight - Full Deadlifts - 12 singles with base weight, last 3 singles with +5/8lbs. Fast Pulls, short rests. Concentrated on form. If you are new here, 46lbs on the PDA Blobette should get you a Blob50 deadlift. Give or take.

Lever twists with big ratchet and Platemates.