ME Back and Biceps

ME Pull

Dumbbell Cleans:
2 x 80, 2 x 85, 2 x 85, 2 x 90, 2 x 90, 2 x 95, 2 x 100, 2 x 105

Lat Pulldowns:
5 x 210, 5 x 220, 5 x 230, 5 x 240, 5 x 250

Dumbell Rows:
6 x 80, 6 x 85, 6 x 90, 6 x 95

Jump Shrugs:
10 x 315, 10 x 405

Olympic Curls:
5 x 135, 5 x 155

Standing Barbell Curls:
5 x 70, 5 x 90, 5 x 110, 5 x 100, 5 x 90, 5 x 80, 5 x 70

Hammer Curls:
10 x 40, 10 x 40, 5 x 50, 5 x 55, 5 x 60

Kneeling Pulldown Abs:
3 sets 15 x 210

Wrist Curls with EZ Curl Bar:
3 sets 12 x 60

Farmers Walk:
125 pound dumbbells. One trip down the length of the gym and back. The second trip four times the length of the weight room.

This workout went alright. My back and legs are a little tired from all the work yesterday so I didn't feel very explosive for the dumbbell cleans. They went well until the last set which was very sloppy. I don't know if this is due to fatigue, lack of explosion, or lack of lat and bicep strength. In any case I got it up so it'll have to do for now.

I decided to do low rep sets for Lats but to go really heavy. I have to get these bigger and stronger if I want to make big gains in the press. I have decided that my goal for the summer as it pertains to my Lats is to be able to do 3 sets of 8 pullups by the time classes start again. This may not seem like much but it would be huge for me and once I can do regular pullups I will be able to hit my Lats even harder.

I wanted to do jump shrugs because I feel like they hit my traps really well. I got through the first set just fine, but unracking the 405 proved a little rough on my back. I did the set anyway but I decided to play it smart and walk away after that. I felt like dumbell cleans, olympic curls, and farmers walk would give me enough extra trap work so I'd be fine.

I performed Olympic curls today which I know is totally gay and brotacular, but I feel like I can legitimately justify these in the context of strongman. These are an underhand clean essentially which is caught in a split stance, but from a physiological standpoint the movement is very similar to flipping a tire because you are trying to explode up while geting your knee out under it. In fact a lot of my training I am modifying to improve SPP for strongman. I am doing dumbell cleans and hammer curls so I am ready for the log. And I have been doing straight bar curls for the tire flip. And of course I got in some Farmers Walk.

The farmers walk went alright. My hands were all sanded and softened up for the lady friend so it basically blistered and ripped the shit out of them. I think I am really boned though when it comes to strongman with 260 in each hand. 125 practically gave me a heart attack going about 500 feet on the last carry. Plus my grip was really shitty, but I think a lot of that has to do with all the grip shit I did earlier.