Week of April 13, 2010Standing Overhead Press Day
Bent Over Rows:
One Arm Dumbbell Press:
1x10x20 (right arm)
1x8x20 (left arm)
Assisted Pull-Ups & Chin-Ups
Various planksDeadlift Day
I still haven't bought any chalk, but I brought my straps. I felt pretty strong on the second set, so I thought I'd use my bare hands like normal, and it never slipped on that last set. I readjusted my grip a few times when I brought the bar back down, but I wasn't dropping the bar like the last time I tried 185 without chalk. I hope this is a sign my grip is getting a bit stronger.
Farmer's Walks with 50 lb dumbbells
Plate Pinches with two five lb plates, each hand held as long as possible...I'm averaging about 30 seconds for the right hand and 15 for my left.
Hanging Leg Raises, arms fully extended above me, hanging from a pull-up bar. This helps me work on grip. Even after all those farmer's walks and plate pinches, I was able to hold on for eight slow leg raises, which is an improvement over last week.