So I was sitting here drinking some coffee and I thought I would send out an email about what I was thinking about for my workout tonight.
If you have any suggestions for me, I am open to them. Just hit me back with a reply. Otherwise, if you're looking for something new to throw in, maybe I can help you out...
A. Warm-up: Foam Roller / Pipe Roller & Flow Stuff (10-15 mins)
B. Full Body Lift: Some Type of Deadlift
C. Lower Body: Testing between RDL's, Bulgarian Split Squats, Pistols, Back Squats
D. Some form of Shrug: Oly Bar, Axle, Dumbbell, Farmer, Trap Bar
E. Some form of Posterior Delt: Flyes, Face Pulls, Scarecrows, etc.
F. Grip - Thick Bar: RT, Loadable Dumbbell, 2" Vertical Bar
G. Extensor work until my forearms explode
Now, in case you're wondering, I'm not going to do all off the lifts listed above. I will be using the Biofeedback protocol to see which tests better. Then, I will do that exercise until it stops testing well.
I am shooting for Lower body day today because I have a couple of days to rest until the next softball game. That way my lower back and hammies are fresh for the game.
I like to put my Trap work and my Posterior Delt work in on this day because the way my gym is laid out, it lends itself to Lower Body and Upper Body Posterior work very well.
I have been splitting my Grip up into 3 days: Thick Bar Day, Gripper Day and Pinch Day. I usually end up doing 4 Grip Days per week, so one of them generally gets repeated. Also, on my weekend workout day, I throw in a bunch of forearm stuff for recovery, mass, and prevention stuff.
So there's an idea of how I split stuff up and how I choose what I am going to do.
Any questions or comments, please feel free to post them below.
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P.P.S. Want to learn how to build some freaky wrist strength? Sign up for The Grip Authority today. June's feature is coming soon and Wrist Training is what we are looking at: Wrist Training at the Grip Authority.
Monday, May 24, 2010
Posted by Jedd Johnson, CSCS at 9:48 AM