5/3/1 Cycle 4 Set 2
5x100 jump rope alternated w/ 5x3 widest grip pullups
5x135 lbs hook grip
Glute ham raise: 5x15 hands crossed over chest
Leg raise: 5x14
Bar hold, double overhand grip: 135 lbs - 70 seconds, 225 lbs - 40 seconds, 315 lbs - 18 seconds
Stoked about getting back to jumping rope. The rope I purchased is great. http://www.amazon.com/All-Pro-Weight-Adjustable-Handles/dp/B0012RLJY6/
. The only problem is that they didn't include extra crimps for shortening the rope. Instead they included a couple of eyelet halves. I wouldn't think about trying to crimp those on the rope as I fear they would cut through it. I ended up just taking a small bit of aluminum tube and using it as a crimp - works fine. I left the rope a little long just in case it wears out at the crimps. That way I can re-crimp it a few times before it gets too short. I'm also using it without the added weight (for now).
Felt great going into the deadlift. I did the first couple warmup sets slowly to make sure my form was good and then blasted through the rest of them. I also bought an eco ball and tried it for the final set. It really dried out my hands and I felt a much more solid grip. I would have gotten the 7th rep anyway, just with the eco ball powder it wasn't dropping into my fingers at the end like usual. Glute ham raises were tough at the end of the sets, and the leg raise was hell. I'll try for 15 reps next time, but I doubt my feet will reach even chest height by the end of those sets. Noticed a bit of improvement in my bar hold times, looking forward to further improvement.
Ended up talking to a couple kids doing squats in the gym who were complaining of tightness and inflexibility. I gave them the secret - stretching! Don't PE/athletics coaches in high school teach stretching anymore? Or do the kids just ignore it because they think it takes too long and doesn't matter (until they injure themselves later in life)? Probably the latter...
My strength log
Mini Forklift Ⓥ wrote:
'That's 200 solid ass pounds!'
Good work buddy.
vegan_rossco, the squat wizard wrote:
Some guy was staring at me the whole time like I was some kind of fucking wizard firing lightening bolts from my butt.