T.P.W.s log of lifting heavy things and making funny faces

[Boss Man]

Losing a bit of grip strength won't be an issue unless it causes you to drop things. If it feels like you're seconds away from letting the bar slip, when you're actually putting it down, then you'll be fine, becasue you'll put it down before the point of "unintended release". It's only if you feel like that with 3-4 reps left, you'll get a problem, as it might actually happen, if you can't finish all the reps before the point where "unintended release", would happen.

So you weigh up the relative merits regards more core stimulation, versus the possible increased slippage of the Bar, in relation to using the straps. If when you do it, for 2-3 sets, you find the straps don't hinder, then you'll be fine, otherwise stop using them if they become an issue, that's not easily or can't be overcome.

Does that make sense?

[T.P.W.]

Thanks Boss! Unintended release is definitely the issue I've been having (insert innuendo here... ), as when doing my D/Ls I've been concentrating so much on "oh crap, how long can I actually hold on" which has been chucking my technique out. The limit I can hold is about 75kg, but not really for long enough to allow me to complete the set with the correct form, then the length of time I can hold on gets shorter for each following set.

After using the straps yesterday showing an almost 20kg disparity between my grip strength and what my core can handle I think I'll definitely be using the straps for my next session. What I'm thinking is instead of the usual 4 sets, I'll do 5 with the first set done without straps to work on grip strength a little. On top of that I'm doing pull ups which will work my grip too.

I got a Powerball for Christmas that I've been using a lot when I've got 5 mins spare as it's great fun, and works on your grip strength. 10,630 is my highest rpm so far, Shapefit Powerball League anyone??

[PuroRock327]

Hey there T.P.W.

If I may add my two cents, and some value my two cents at less than a $2 bill... but I'd definitely use the grips ONLY if necessary. If you are at a level where you can't get that last rep in or
You ARE going to lose grip power... hands, forearms, arms and traps will probably not get the work due.
Overall, I'd go old-school and build up your grip and overall body strength proportionately. But do what's best for you.
Lot's of American-isms in there, I know.

[Bonnie]

Is that lbs or kg ?

[T.P.W.]

Is that lbs or kg ?

My workouts are done in kilos (reps/weight).

Hey PuroRock327! Thanks for your coms. I understand what you're saying. The issue is the almost 20kg gap between what my grip allows me to do and what my core can actually handle, added to me worrying about how long I can actually hold onto the bar that it's resulting in bed technique. In my head, despite D/L being a compound exercise, it makes more sense for me to push my core strength during the exercise. I've already proved to myself that I can handle nearly 90kg, so mentally it's going to feel a huge step back to drop 20kg as that's what my grip allows for.

Personally I think right now I'm going to benefit from building my core for the rest of this particular regime. I've got 4 sets of each session left in this current regime, so it's not going to be too long until I shuffle it all round again.

From today:

Chest & Tricep Day:
A1: Pec Dec Machine: 5/52.5, 4/52.5, 3/49
B1: Flat DB Press Semi Supinated Grip: 3/44, 4/40, 4/36, 4/36
C1: Cable Fly: 6/35, 5/35, 6/30, 6/30
D1: Incline EZ Bar ext.: 5/30, 4/27.5, 3/27.5, 3/25
E1: Half Press: 6/22.5, 3/22.5, 4/22.5, 3/22.5
F1: Rope Ext.: 5/27.5, 5/27.5, 6/25, 5/25

Followed this up by spending the day sanding down walls and painting

[Bonnie]

Clearly if you can't naturally pick the weight up, then lower it.Your only cheating yourself in the end & could end up hurting yourself, by using a weak body part.There is no shame in adjusting weight lower, when form is being sacrificed.

[T.P.W.]

Hey Bonnie. Totally agree with technique over weight as that's always running through my head whenever I'm exercising (bad form is a bit of a pet hate!). I can pick up the weight and put it back down, it's just hanging on to complete the set with the time under tension for the exercise. Plus after one set, fatigue sets in meaning that I can't hold on for as long as the preceding set. Using the lifting straps did open my eyes to what my core could handle. In for a D/L session tomorrow so will see what my grip allows for and report back :p


Leg & Shoulders
A1: Leg Press: 8/110, 8/115, 8/120, 8/120
B1: Wide Stance Squat: 6/65, 5/65, 4/65, 5/62.5
C1: Leg ext.: 8/50, 8/52.5, 7/52.5, 7/50
D1: DB Shoulder Press: 6/36, 5/32, 5/32, 4/32
E1: Cable Lateral ext.: 8/20, 7/20, 6/20, 7/15, 8/15 (there is a reason why I did an extra set, but not sharing that one )

I was pleased to get the 18kg bells up over my head for the shoulder press, but (!innuendo alert!) just couldn't get them up for the second set something to aim for next time round!

[PuroRock327]

Is that lbs or kg ?

Hey PuroRock327! Thanks for your coms. I understand what you're saying. The issue is the almost 20kg gap between what my grip allows me to do and what my core can actually handle, added to me worrying about how long I can actually hold onto the bar that it's resulting in bed technique. In my head, despite D/L being a compound exercise, it makes more sense for me to push my core strength during the exercise. I've already proved to myself that I can handle nearly 90kg, so mentally it's going to feel a huge step back to drop 20kg as that's what my grip allows for.

Personally I think right now I'm going to benefit from building my core for the rest of this particular regime. I've got 4 sets of each session left in this current regime, so it's not going to be too long until I shuffle it all round again.

From today:

Chest & Tricep Day:
A1: Pec Dec Machine: 5/52.5, 4/52.5, 3/49
B1: Flat DB Press Semi Supinated Grip: 3/44, 4/40, 4/36, 4/36
C1: Cable Fly: 6/35, 5/35, 6/30, 6/30
D1: Incline EZ Bar ext.: 5/30, 4/27.5, 3/27.5, 3/25
E1: Half Press: 6/22.5, 3/22.5, 4/22.5, 3/22.5
F1: Rope Ext.: 5/27.5, 5/27.5, 6/25, 5/25

Followed this up by spending the day sanding down walls and painting

I understand what you're saying. You're either going to miss out on the progress you can make lifting heavier, or miss out on the progress you can make increasing your grip-strength. Either way you're going to improve the other... it's just a matter of choosing which.

If it's any kind of encouragement... I just switched my Deadlift grip from under/over (left to right) to a straight overhand grip. The first workout was disastrous... I felt awkward and couldn't lift the same amount of weight. The second workout, a week later, the grip felt much more natural and maybe only 20lbs (9kg) away from where I started. The body adapts well!

[T.P.W.]

Hey PuroRock, you hit the nail right on the head there. I'm opting for the heavier lift for the rest of this regime, but already planning changes to address my grip strength for my next regime, which should start in the next couple of weeks (think is when it's due to change).

I just switched my Deadlift grip from under/over (left to right) to a straight overhand grip

I've never got the under/over grip as I've always done the over hand grip. What's the benefit of the under/over grip?

Been a few days since my last update, but I've been working hard inbetween going away for a couple of days to see some friends (exercise for the soul ). I've had some pretty good sessions of late as I've been able to increase weights and feeling quite good about it all. Not quite sure what the catalyst of that is, but long may it continue! I've still got room for improvement in areas that I'm working towards.

Latest efforts:

Back & Bicep Day: Friday
A1: Romanian Dead Lift: 8/85, 6/87.5, 6/87.5, 4/87.5
B1: Standing Good Mornings: 6/30, 6/32.5, 6/35, 6/35
C1: Pull Ups: 8, 6, 4, 2
D1: Face Pull: 8/47.5, 6/47.5, 6/47.5, 7/45
E1: Straight Bar Bicep Curl: 5/27.5, 3/27.5, 4/25
E2: Mid Line Hammer Curl: 4/20, 7/16, 5/16

Chest & Tricep Day: Sunday
A1: Pec Dec Machine: 6/52.5, 5/52.5, 3/52.5
B1: Flat DB Press Semi Supinated Grip: 4/44, 6/40, 4/40, 4/40
C1: Cable Fly: 6/40, 6/35, 5/35, 7/30
D1: Incline EZ Bar ext.: 6/30, 4/30, 4/27.5, 3/27.5
E1: Half Press: 5/25, 4/25, 5/22.5, 5/22.5
F1: Rope Ext.: 6/30, 7/27.5, 6/27.5, 6/25

Leg & Shoulders: Wednesday (today)
A1: Leg Press: 8/125, 8/130, 6/135, 8/130
B1: Wide Stance Squat: 6/67.5, 6/70, 5/72.5, 5/70
C1: Leg ext.: 8/52.5, 7/55, 7/55, 7/55
D1: DB Shoulder Press: 6/36, 5/36, 3/36, 4/32
E1: Cable Lateral ext.: 5/25, 7/20, 6/20, 8/15
My legs are properly tired after today!!

Here's hoping the momentum continues!

[Fygle]

What's the benefit of the under/over grip?

Provides a better grip, less chance of dropping the bar.

[T.P.W.]

Provides a better grip, less chance of dropping the bar.

Cheers! I'll give that ago in the next regime that has RDL's in it.

Little more progress today. I've not been to the gym, but got my Powerball over the 11,000 rpm mark today. It's the simple things in life that keep me amused!

[T.P.W.]

Note to self, don't do heavy deadlifts before going into work, where I have to lift more heavy things (fail!)

Back & Bicep Day: Friday
A1: Romanian Dead Lift: 6/90, 5/92.5, 5/92.5, 4/90
B1: Standing Good Mornings: 6/30, 6/30, 6/30, 6/30 (someone had made off with the heavier bar )
C1: Pull Ups: 9, 5, 4
D1: Face Pull: 7/50, 6/50, 8/47.5, 7/47.5
E1: Straight Bar Bicep Curl: 5/27.5, 3/27.5, 5/25
E2: Mid Line Hammer Curl: 6/20, 4/20, 5/20

[T.P.W.]

Ok, tired it the other way round (work then gym). Doesn't really work that way round either

Chest & Tricep Day:
A1: Pec Dec Machine: 5/52.5, 6.52.5, 3.52.5
B1: Flat DB Press Semi Supinated Grip: 3/44, 3/44, 4/40, 5/40
C1: Cable Fly: 7/40, 4/40, 6/35, 5/35
D1: Incline EZ Bar ext.: 6/30, 4/30, 3/30, 4/27.5
E1: Half Press: 6/25, 4/25, 4/25, 5/22.5
F1: Rope Ext.:7/30, 5/30, 4/27.5, 4/25

Always find chest and triceps the hardest muscles to exercise properly, so this is always the hardest day for me

[T.P.W.]

From yesterday:

Leg & Shoulders:
A1: Leg Press: 8/135, 7/140, 6/140, 7/135
B1: Wide Stance Squat: 6/72.5, 5/75, 4/75, 6/72.5
C1: Leg ext.: 8/55, 8/57.5, 7/60, 7/57.5
D1: DB Shoulder Press: 6/36, 6/32, 5/32, 4/32
E1: Cable Lateral ext.: 8/20, 8/20, 8/20, 6/20

I wasn't able to work my shoulders that hard as the previous night at work was spent loading a truck with lots of heavy flight cases. Turned out to be a good work out on its own though, but my shoulders took the brunt of that work!

[T.P.W.]

Last couple of sessions. Little bit of a gap inbetween as I was away for the weekend.

Back & Bicep Day:
A1: Romanian Dead Lift: 6/95, 5/95, 5/92.5, 5/92.5
B1: Standing Good Mornings: 6/35, 6/37.5, 6/40, 6/40
C1: Pull Ups: 9, 7, 5, 3
D1: Face Pull: 8/50, 7/50, 6/50, 7/47.5
E1: Straight Bar Bicep Curl: 6/27.5, 6/27.5, 4/27.5
E2: Mid Line Hammer Curl: 6/20, 5/20, 6/16

Chest & Tricep Day:
A1: Pec Dec Machine: 5/56, 5/51.5, 4/51.5
B1: Flat DB Press Semi Supinated Grip: 6/44, 5/44, 3/44, 5/40
C1: Cable Fly: 7/40, 6/40, 7/35, 6/35
D1: Incline EZ Bar ext.: 6/30, 5/30, 3/30, 4/27.5
E1: Half Press: 6/25, 5/25, 4/25, 3/25
F1: Rope Ext.:6/30, 7/27., 7/27.5, 6/27.5

Really enjoyed todays gym session. Having a bit of a crap time of late, so was nice to use some of that energy for something! Making some nice gains in my lifts which adds to the positive.