I
imported_fearfactory
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good luck tim, hope things slow down a bit for you!
_tim's Log
- Thread starter _tim
- Start date
_tim
Well-Known Member
Thanks FF!
Finally got one in...
Day 2
RDL: 170 x 5; 180 x 4; 190 x 3; 200 x 2; 210 x 1; 200 x 2; 190 x 3; 180 x 4; 170 x 5
I've never done these before, so the form took some getting used to. BUT - my posterior chain has never responded this quickly after a workout. My hams are cryin' a bit. I'm a fan.
T-Bar Rows: 3 x 8 @ 145
To be clear - this is a barbell on the floor, in the corner, with weight on one end. The old school t-bar row, with a cable row handle used for grip. Felt GREAT.
NG Pulldown: 110 x 23, 13
I didn't have my stopwatch with me, so I just did these TO THE PAIN.
Well - one in for the week. Maybe two tomorrow?
Finally got one in...
Day 2
RDL: 170 x 5; 180 x 4; 190 x 3; 200 x 2; 210 x 1; 200 x 2; 190 x 3; 180 x 4; 170 x 5
I've never done these before, so the form took some getting used to. BUT - my posterior chain has never responded this quickly after a workout. My hams are cryin' a bit. I'm a fan.
T-Bar Rows: 3 x 8 @ 145
To be clear - this is a barbell on the floor, in the corner, with weight on one end. The old school t-bar row, with a cable row handle used for grip. Felt GREAT.
NG Pulldown: 110 x 23, 13
I didn't have my stopwatch with me, so I just did these TO THE PAIN.
Well - one in for the week. Maybe two tomorrow?
_tim
Well-Known Member
Day 3
Two in a row!
Standing Press: 95 x 5; 100 x 4; 105 x 3; 110 x 2; 115 x 1; 110 x 2; 105 x 3; 100 x 4; 95 x 5
I hang-cleaned the bar up, and man was my form BAD. Remedial Oly work is in order. I started this a bit low load-wise, and kept the interval weight to 5 pounds with the hope of hitting some PR's this cycle. That may not make much sense, but if you figure that I hope to stretch this to be almost twice the length of my typical cycle, hopefully you'll see my madness. I want everything this cycle to oh so slowly progress.
Squats: 3 x 8 @ 185
All ATG. Oh hell yeah - sore hams and all.
HS Bench: 2 x 1:00 @ 70
Set 1 was 37 reps (what is it with 37 - HS Shoulders was 37 too. Weird), and set 2 was 26 reps. Happy with that.
Tabata de Elliptical: 2:00, :20 intervals
It astounds me how stinkin much endurance I lose after SD/IVSD (IVSD = Involuntary Strategic Deconditioning). Those 2 minutes nearly killed me.
Well, though the week wasn't what I wanted it to be, I got two in and have some nice DOMS all throughout my posterior chain. All is not lost. I just hope I can keep this going next week.
Two in a row!
Standing Press: 95 x 5; 100 x 4; 105 x 3; 110 x 2; 115 x 1; 110 x 2; 105 x 3; 100 x 4; 95 x 5
I hang-cleaned the bar up, and man was my form BAD. Remedial Oly work is in order. I started this a bit low load-wise, and kept the interval weight to 5 pounds with the hope of hitting some PR's this cycle. That may not make much sense, but if you figure that I hope to stretch this to be almost twice the length of my typical cycle, hopefully you'll see my madness. I want everything this cycle to oh so slowly progress.
Squats: 3 x 8 @ 185
All ATG. Oh hell yeah - sore hams and all.
HS Bench: 2 x 1:00 @ 70
Set 1 was 37 reps (what is it with 37 - HS Shoulders was 37 too. Weird), and set 2 was 26 reps. Happy with that.
Tabata de Elliptical: 2:00, :20 intervals
It astounds me how stinkin much endurance I lose after SD/IVSD (IVSD = Involuntary Strategic Deconditioning). Those 2 minutes nearly killed me.
Well, though the week wasn't what I wanted it to be, I got two in and have some nice DOMS all throughout my posterior chain. All is not lost. I just hope I can keep this going next week.
_tim
Well-Known Member
Day 4
SA Chin Work: (both arms) 4 x 3
OK - I know I'm gonna have some questions here, so this is how I'm approaching this:
-The work arm grabs the bar with a suppinated grip.
-The non-work arm grabs the work arm at the wrist - the index finger rests at the base of the palm at a rather significant angle to the rest of the fingers, which grab the arm about 4 inches down.
-The non-work arm remains bent at the biggest angle possible given the position of the body at any one given point.
-Each rep begins with a hang - no exceptions.
-A bench is placed below the work area for emergency purposes - if failure occurs, the rep is terminated and the bench is used to lessen the fall.
-As weeks go by, the non-work arm will move down the arm, reducing any impact it has on the reps.
Hope that helps.
Deads: 3 x 8 @ 230
Taxing but good.
Cable Rows: 2 x 1:00 @ 100
Set 1: 28 reps. Set 2: 17 reps.
No time for Tabata. Ha! That's been life this week - no time.
I'm working on less sleep and fewer calories, so I've been in a funk gym-wise. I'm hoping this improves SOON.
SA Chin Work: (both arms) 4 x 3
OK - I know I'm gonna have some questions here, so this is how I'm approaching this:
-The work arm grabs the bar with a suppinated grip.
-The non-work arm grabs the work arm at the wrist - the index finger rests at the base of the palm at a rather significant angle to the rest of the fingers, which grab the arm about 4 inches down.
-The non-work arm remains bent at the biggest angle possible given the position of the body at any one given point.
-Each rep begins with a hang - no exceptions.
-A bench is placed below the work area for emergency purposes - if failure occurs, the rep is terminated and the bench is used to lessen the fall.
-As weeks go by, the non-work arm will move down the arm, reducing any impact it has on the reps.
Hope that helps.
Deads: 3 x 8 @ 230
Taxing but good.
Cable Rows: 2 x 1:00 @ 100
Set 1: 28 reps. Set 2: 17 reps.
No time for Tabata. Ha! That's been life this week - no time.
I'm working on less sleep and fewer calories, so I've been in a funk gym-wise. I'm hoping this improves SOON.
Tim, appreciate the description. I almost freaked out when you mentioned these in your log before.
I think what you describe are usually called single-arm assisted chins/pull-ups. Brilliant grip exercise too.
I've got my lad doing single-arm assisted chins at the moment as I think he actually has a chance of getting a true single-arm chin before his body weight (well, leg weight really) increases too much. He can almost manage 20 strict bw chins now which I reckon is a prerequisite to even attempting one SA chin. Right now he can hold himself in the chin-over-the-bar position with his other hand held out to one side and can then lower under control. It looks very cool but it's still a mile away from starting from a dead hang and raising up to the bar.
I am so far away from getting one that it isn't even funny.
I've got my lad doing single-arm assisted chins at the moment as I think he actually has a chance of getting a true single-arm chin before his body weight (well, leg weight really) increases too much. He can almost manage 20 strict bw chins now which I reckon is a prerequisite to even attempting one SA chin. Right now he can hold himself in the chin-over-the-bar position with his other hand held out to one side and can then lower under control. It looks very cool but it's still a mile away from starting from a dead hang and raising up to the bar.
I am so far away from getting one that it isn't even funny.
_tim
Well-Known Member
<div>
(Lol @ Jul. 18 2009,9:26)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Tim, appreciate the description. I almost freaked out when you mentioned these in your log before.
I think what you describe are usually called single-arm assisted chins/pull-ups. Brilliant grip exercise too.</div>
Lol - What I was doing the last time I mentioned these was similar, but not exactly the same. The non-work arm was MUCH lower - almost to the elbow. From what one of the trainers at the gym said, the non-work are was doing no work at all being as low as it was. That's the only reason I noted it as I did.
It's a goal of this cycle to get to a TRUE SA Chin, with the non-work arm not touching the work arm at all. We'll see.
(Lol @ Jul. 18 2009,9:26)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Tim, appreciate the description. I almost freaked out when you mentioned these in your log before.
Lol - What I was doing the last time I mentioned these was similar, but not exactly the same. The non-work arm was MUCH lower - almost to the elbow. From what one of the trainers at the gym said, the non-work are was doing no work at all being as low as it was. That's the only reason I noted it as I did.
It's a goal of this cycle to get to a TRUE SA Chin, with the non-work arm not touching the work arm at all. We'll see.
True single arm chins are really, really difficult.
To put this in perspective, I've done a strict single with 155 lbs around my waist @ 165, and I still can't do them. The last time I tried, I managed ~75% of one on either side (I think left side was slightly easier), but that's about it.
If you logic it out, a true one armed chin would be more difficult than chinning your own bodyweight around you, in that there's also a strong balance component. This is definitely one of my long term goals, as well.
To put this in perspective, I've done a strict single with 155 lbs around my waist @ 165, and I still can't do them. The last time I tried, I managed ~75% of one on either side (I think left side was slightly easier), but that's about it.
If you logic it out, a true one armed chin would be more difficult than chinning your own bodyweight around you, in that there's also a strong balance component. This is definitely one of my long term goals, as well.
_tim
Well-Known Member
Double Header Day 5
Incline Bench: 150 x 5; 160 x 4; 170 x 3; 180 x 2; 190 x 1; 180 x 2; 170 x 3; 160 x 4; 150 x 5
Been a while since I've done these. Felt great!
Power Cleans: 3 x 5 @ 120
Form is obviously the biggest issue at the moment, but overall, I wasn't completely upset with the reps. They were inconsistent, but a couple actually flowed rather nicely.
Hack Squats: 2 x 1:00 @ 90
Set 1: 23 reps; Set 2: 20 reps. Huffin' and puffin'.
BB Row: 150 x 5; 160 x 4; 170 x 3; 180 x 2; 190 x 1; 180 x 2; 170 x 3; 160 x 4; 150 x 5
Ever since I figured out my issue with these (and corrected it), I love 'em. Good stuff.
Assisted SA Chins: 2 x 2, each arm
My grips ripped during the second set of my left arm, so the last set on my right was tough with the sweat on my hands. I may switch to using my deadlift straps, but we'll see.
Mixed-Grip Chins: BW x 8, 4
At least one set was 8 reps!
SLDL: 2 x 1:00 @ 140
Set 1: 21; Set 2: 24 Fantastic burn.
Felt good to get back in the gym today. At some point this busy streak with settle a bit and I won't be resorting to doing back-to-back workouts.
Incline Bench: 150 x 5; 160 x 4; 170 x 3; 180 x 2; 190 x 1; 180 x 2; 170 x 3; 160 x 4; 150 x 5
Been a while since I've done these. Felt great!
Power Cleans: 3 x 5 @ 120
Form is obviously the biggest issue at the moment, but overall, I wasn't completely upset with the reps. They were inconsistent, but a couple actually flowed rather nicely.
Hack Squats: 2 x 1:00 @ 90
Set 1: 23 reps; Set 2: 20 reps. Huffin' and puffin'.
BB Row: 150 x 5; 160 x 4; 170 x 3; 180 x 2; 190 x 1; 180 x 2; 170 x 3; 160 x 4; 150 x 5
Ever since I figured out my issue with these (and corrected it), I love 'em. Good stuff.
Assisted SA Chins: 2 x 2, each arm
My grips ripped during the second set of my left arm, so the last set on my right was tough with the sweat on my hands. I may switch to using my deadlift straps, but we'll see.
Mixed-Grip Chins: BW x 8, 4
At least one set was 8 reps!
SLDL: 2 x 1:00 @ 140
Set 1: 21; Set 2: 24 Fantastic burn.
Felt good to get back in the gym today. At some point this busy streak with settle a bit and I won't be resorting to doing back-to-back workouts.
_tim
Well-Known Member
Day 6
Front Squats: 140 x 5; 160 x 4; 170 x 3; 180 x 2; 190 x 1; 180 x 2; 170 x 3; 160 x 4; 150 x 5
Well - this is the first time EVER that I've planned to do front squats, and suffered through the wrist pain for the duration. Of course, fate HAD to have it that my first date with fronties would be in a diamond set. I'm not going to candy coat this - my wrists HURT. BAD. However - as I moved my hands inward, the pain became a bit less horrid. It still hurt, but I didn't wish for death with each rep as I had with a wider grip. As Papa Lol has professed MANY times, persevere and the flexibility will come. Persevere I will.
Incline Bench: 3 x 8 @ 140
Two days in a row makes these considerably less fun. I will say, though, that I'm glad I put myself through it - it's time to really shake the dust out of my fibers.
HS Shoulder Press: 2 x 1:00 @ 70
Set 1: 25 reps; Set 2: 14 reps. Um, doing endurance shoulder work after Incline Bench is a bit like purposely cutting off a fingertip and sticking the bleeding mess in lemon juice. My delts were screaming when I did these sets, and haven't stopped. And yes, for those of you who know just how damn sadistic I am, I like the pain.
Tabata de elliptical: 6 out of 8 sets
To explain... Dr. Tabata set his baseline standard at doing some activity full bore for :20, rest :10 and then repeat 7 more times for a total of 4:00. I think I'm just going to keep this baseline as my goal for now, and will notate the sets I was able to finish. When appropriate, I'll increase the total number of sets - but that likely won't be happening until late August.
Good fun was had today - and I'm happy that I got another one in for the week.
Front Squats: 140 x 5; 160 x 4; 170 x 3; 180 x 2; 190 x 1; 180 x 2; 170 x 3; 160 x 4; 150 x 5
Well - this is the first time EVER that I've planned to do front squats, and suffered through the wrist pain for the duration. Of course, fate HAD to have it that my first date with fronties would be in a diamond set. I'm not going to candy coat this - my wrists HURT. BAD. However - as I moved my hands inward, the pain became a bit less horrid. It still hurt, but I didn't wish for death with each rep as I had with a wider grip. As Papa Lol has professed MANY times, persevere and the flexibility will come. Persevere I will.
Incline Bench: 3 x 8 @ 140
Two days in a row makes these considerably less fun. I will say, though, that I'm glad I put myself through it - it's time to really shake the dust out of my fibers.
HS Shoulder Press: 2 x 1:00 @ 70
Set 1: 25 reps; Set 2: 14 reps. Um, doing endurance shoulder work after Incline Bench is a bit like purposely cutting off a fingertip and sticking the bleeding mess in lemon juice. My delts were screaming when I did these sets, and haven't stopped. And yes, for those of you who know just how damn sadistic I am, I like the pain.
Tabata de elliptical: 6 out of 8 sets
To explain... Dr. Tabata set his baseline standard at doing some activity full bore for :20, rest :10 and then repeat 7 more times for a total of 4:00. I think I'm just going to keep this baseline as my goal for now, and will notate the sets I was able to finish. When appropriate, I'll increase the total number of sets - but that likely won't be happening until late August.
Good fun was had today - and I'm happy that I got another one in for the week.
_tim
Well-Known Member
Day 7
Deads: 230 x 5; 240 x 4; 250 x 3; 260 x 2; 270 x 1; 260 x 2; 250 x 3; 240 x 4; 230 x 5
I really thought about the interval loads before I started - I was really torn between 10 and 20 pounds. I ultimately settled on 10 pounds to focus more on form and less on poundage. I also feel this will allow me to stretch the cycle as I'd originally planned. Regardless, the reps felt solid.
BB Row: 3 x 8 @ 140
NG Pulldown: 1 x 1:00, 1 x :30 @ 120
Set 1: 29 reps; Set 2: 10 reps Yeah - that first set was just wicked.
Tabata: 3 out of 8 sets
Figured as much - the pulldowns took most of my energy. Still a great, great test of endurance.
I'm happy that I salvaged the week and got 4 WO's in. We'll see what happens next week.
Deads: 230 x 5; 240 x 4; 250 x 3; 260 x 2; 270 x 1; 260 x 2; 250 x 3; 240 x 4; 230 x 5
I really thought about the interval loads before I started - I was really torn between 10 and 20 pounds. I ultimately settled on 10 pounds to focus more on form and less on poundage. I also feel this will allow me to stretch the cycle as I'd originally planned. Regardless, the reps felt solid.
BB Row: 3 x 8 @ 140
NG Pulldown: 1 x 1:00, 1 x :30 @ 120
Set 1: 29 reps; Set 2: 10 reps Yeah - that first set was just wicked.
Tabata: 3 out of 8 sets
Figured as much - the pulldowns took most of my energy. Still a great, great test of endurance.
I'm happy that I salvaged the week and got 4 WO's in. We'll see what happens next week.
I
imported_fearfactory
Guest
good lifting tim. 3 days in a row is tough.
_tim
Well-Known Member
Day 8
Standing Press: 105 x 5; 110 x 4; 115 x 3; 120 x 2; 125 x 1; 120 x 2; 115 x 3; 110 x 4; 105 x 5
Cleaned the bar up for each set - form is improving. These felt good - enough of a challenge without killing my delts. Don't need that quite yet this cycle.
Squats: 3 x 8 @ 205
Loved 'em.
HS Bench: 2 x 1:00 @ 90
Set 1: 36 reps; Set 2: 21 reps. That's -1 and -5 respectively from the last time I did chest enduarnce work - but I upped the poundage by 20. I'm happy with the numbers.
Tabata: 2 sets
Fine with that - exhausted from the weekend.
I'm amazed, actually, that I got this one in. We were at a family vacation house over the weekend and I did a bit of tubing on a rough lake. My ribs are sore as anything, and my right bicep is just throbbing - I feel like I was curling for days on end. I hope it eases for tomorrow's chinning efforts! The other half of my amazement is that it's MONDAY. It's been months since I last worked out on Monday. Happy am I.
Standing Press: 105 x 5; 110 x 4; 115 x 3; 120 x 2; 125 x 1; 120 x 2; 115 x 3; 110 x 4; 105 x 5
Cleaned the bar up for each set - form is improving. These felt good - enough of a challenge without killing my delts. Don't need that quite yet this cycle.
Squats: 3 x 8 @ 205
Loved 'em.
HS Bench: 2 x 1:00 @ 90
Set 1: 36 reps; Set 2: 21 reps. That's -1 and -5 respectively from the last time I did chest enduarnce work - but I upped the poundage by 20. I'm happy with the numbers.
Tabata: 2 sets
Fine with that - exhausted from the weekend.
I'm amazed, actually, that I got this one in. We were at a family vacation house over the weekend and I did a bit of tubing on a rough lake. My ribs are sore as anything, and my right bicep is just throbbing - I feel like I was curling for days on end. I hope it eases for tomorrow's chinning efforts! The other half of my amazement is that it's MONDAY. It's been months since I last worked out on Monday. Happy am I.
_tim
Well-Known Member
Day 9
BW: 200
Chins: BW+5 x 5; +10 x 4; +15 x 3; +20 x 2; +25 x 1; + 20 x 4; +15 x 3; +10 x 4; +5 x 5
Very doable. I'm glad I went with the 5 pound intervals (as opposed to 2.5) - progress will be steadier this way.
RDL: 3 x 8 @ 160
I struggled with form a tad bit the first set - I kept wanting to SLDL the reps. I really had to force my hips to be the lever.
Cable Row: 2 x 1:00 @ 110
Set 1: 25; Set 2: 18 The sets were -3/+1 respectively compared to the last go round. Happy with the increase in the second set - that's what it's all about. Increases in the second set are proof that endurance is growing.
No time for Tabata today. Regardless, I'm starting to feel like I'm getting back on track.
BW: 200
Chins: BW+5 x 5; +10 x 4; +15 x 3; +20 x 2; +25 x 1; + 20 x 4; +15 x 3; +10 x 4; +5 x 5
Very doable. I'm glad I went with the 5 pound intervals (as opposed to 2.5) - progress will be steadier this way.
RDL: 3 x 8 @ 160
I struggled with form a tad bit the first set - I kept wanting to SLDL the reps. I really had to force my hips to be the lever.
Cable Row: 2 x 1:00 @ 110
Set 1: 25; Set 2: 18 The sets were -3/+1 respectively compared to the last go round. Happy with the increase in the second set - that's what it's all about. Increases in the second set are proof that endurance is growing.
No time for Tabata today. Regardless, I'm starting to feel like I'm getting back on track.
_tim
Well-Known Member
Cardio/Assistance
Elliptical Machine: 30 minutes, Intervals
No need for Tabata - that interval workout did the trick just fine.
Crunches: 30 front, 15 left, 15 right, no stopping.
My abs seized when I bent to clean up the machine when I was done. Yeah - no fun.
My posterior chain is still a bit ripe from the RDL work yesterday, so I left my low back alone.
Good Wednesday - I haven't been able to have a fake off day like this in forever!
Elliptical Machine: 30 minutes, Intervals
No need for Tabata - that interval workout did the trick just fine.
Crunches: 30 front, 15 left, 15 right, no stopping.
My abs seized when I bent to clean up the machine when I was done. Yeah - no fun.
My posterior chain is still a bit ripe from the RDL work yesterday, so I left my low back alone.
Good Wednesday - I haven't been able to have a fake off day like this in forever!
_tim
Well-Known Member
Day 10
Bench Press: 180 x 5; 190 x 4; 200 x 3; 210 x 2; 220 x 1; 210 x 2; 200 x 3; 190 x 4; 180 x 5
I think this was just a tad light as a whole.
Standing Press: 3 x 8 @ 100
This too - maybe a bit too easy. The third set was really the only quasi-challenge.
Hack Squats: 110 x 25, 22
I didn't have my timer today, so I just sought to beat my previous numbers. I did by 2 reps in each set.
No need for Tabata today after the Hackers; I just cooled down with a mild jog.
Bench Press: 180 x 5; 190 x 4; 200 x 3; 210 x 2; 220 x 1; 210 x 2; 200 x 3; 190 x 4; 180 x 5
I think this was just a tad light as a whole.
Standing Press: 3 x 8 @ 100
This too - maybe a bit too easy. The third set was really the only quasi-challenge.
Hack Squats: 110 x 25, 22
I didn't have my timer today, so I just sought to beat my previous numbers. I did by 2 reps in each set.
No need for Tabata today after the Hackers; I just cooled down with a mild jog.
I
imported_fearfactory
Guest
nice benching tim. definitely a step in front of me. it will be awhile before I muster a triple with bodyweight.
*is jealous*
*is jealous*
_tim
Well-Known Member
Thanks FF! I'm pretty pleased with my current strength levels - and I'm truly looking forward to seeing just how far I can push...
Day 11
T-Bar Row: 160 x 5; 170 x 4; 180 x 3; 190 x 2; 200 x 1; 190 x 2; 180 x 3; 170 x 4; 160 x 5
Remember - these are the old school rows. Overall, the sets were too light. I'm gonna bump the starting poundage by 20 for next time.
Assisted SA Chin: BW x 4, 3
Grip was the big issue here. We'll get there.
MG Chin: BW x 8, 6
Better than last time - that's all that matters.
SLDL: 160 x 25, 14
Didn't have my timer again, so I just went based on my last set totals.
No need for Tabata today - the SLDL work did the trick. If there's one thing in particular that I feel really good about - it's that I didn't use straps once today. I had them on standby, but never used 'em. I like that.
Day 11
T-Bar Row: 160 x 5; 170 x 4; 180 x 3; 190 x 2; 200 x 1; 190 x 2; 180 x 3; 170 x 4; 160 x 5
Remember - these are the old school rows. Overall, the sets were too light. I'm gonna bump the starting poundage by 20 for next time.
Assisted SA Chin: BW x 4, 3
Grip was the big issue here. We'll get there.
MG Chin: BW x 8, 6
Better than last time - that's all that matters.
SLDL: 160 x 25, 14
Didn't have my timer again, so I just went based on my last set totals.
No need for Tabata today - the SLDL work did the trick. If there's one thing in particular that I feel really good about - it's that I didn't use straps once today. I had them on standby, but never used 'em. I like that.
_tim
Well-Known Member
Day 12
Front Squats: 160 x 5; 170 x 4; 180 x 3; 190 x 2; 200 x 1; 190 x 2; 180 x 3; 170 x 4; 160 x 5
My wrists still hurt like hell when I do these. In fact, my pinky won't even stay on top of the bar. Regardless, I'm keeping on these with the hope that I'll realize the benefits.
Incline Bench: 3 x 8 @ 150
HS Shoulder Press: 2 x 1:00 @ 80
Set 1: 25 reps; Set 2: 16 reps That's +1 and +2 respectively.
Tabata de Elliptical: 5 sets
KILLER.
Front Squats: 160 x 5; 170 x 4; 180 x 3; 190 x 2; 200 x 1; 190 x 2; 180 x 3; 170 x 4; 160 x 5
My wrists still hurt like hell when I do these. In fact, my pinky won't even stay on top of the bar. Regardless, I'm keeping on these with the hope that I'll realize the benefits.
Incline Bench: 3 x 8 @ 150
HS Shoulder Press: 2 x 1:00 @ 80
Set 1: 25 reps; Set 2: 16 reps That's +1 and +2 respectively.
Tabata de Elliptical: 5 sets
KILLER.
Hey Tim, how much do you warm up your wrists before you hit the squat rack? After a general wrist warm-up, a good bit of PNF stretching can make quite a bit of difference. Also, don't worry if you have to let your pinkies (and even your third fingers) pop over the bar for now. Over time it will get easier. Nice squatting BTW
