Today’s workout didn’t go to 11, since it’s the start of deload week.

“Week 4”

• Deload – Press (working max: 130#)
  • 2x5x45 (warmup)
  • 2x5x55
  • 2x5x65
  • 2x5x80
• Asst. #1 – Press
  • 5 x 10 x 60
• Asst. #2 – Supinated grip lat pulldowns
  • 5 x 10 x 115
• Metcon – jump rope
  • 1 Tabata set – 3 reps running in place, 5 single hop
• Grip
  • 2x10xS, 2 second hold
  • 3x3xT, 2 second hold, last rep pf last set hold as long as possible

In past cycles, I’ve upped my assistance work during the deload week because with the work sets being so low I wanted to ensure I still got a reasonable workout. But, deload needs to be deload and I need to realize that the workouts won’t be all the stressing or impressive, but they are important to the long term. I need to stick to that and hold myself back.

So that said, the workout was nothing to write home about, but it felt good and probably what it should be. 🙂

Jump rope, I was a bit of fumble feet on the running in place so I only got 3 “reps” out, but it was good and useful and I just have to keep at it until I get it. The single-hops were at the same rope speed tho.

And you’ll notice something new. Grip work. It’s a weak point that became evident on my heavy deadlifts and leg raises, so I want to see if adding some specific grip work can help me out here. Yes, I ensure my grip doesn’t suck during any lift that needs it (i.e. no hooks, no barely holding on, have a firm closed tight grip), but if a little extra work can help, great. I picked up a set of Captains of Crush grippers, the Sport, Trainer, and #1. With effort I can get #1 to close with my right hand, can’t with my left, so that’s a good threshold for me. My general approach will be strength building, just like they tout on their website… not a zillion reps with an easy gripper, but working in that 3-5 rep range with progressively heavier resistance. I’ll do it on my walk home from the gym. Start with the Sport to warm up, crank out 2-3 sets of 10 reps, and every rep isn’t just a “close and open”, but a close (and close means the bottom tips of the handles touch), hold for at least 2 seconds (and that means the tips remain touching the whole time), then a controlled release and start again. I think a hold is important because grip isn’t touch and go, it involves holding. Then I’ll go up to the Trainer and do some lower rep sets, like today I just did 3×3, again holding in between reps and on the last rep of the last set holding as long as I can.

Is that the most intense grip workout? Probably not, but like all things, you have to start somewhere and it’s better to “start light” and work up to it. On non-obvious reality for me is I cannot work so hard that I get sore and cramped in my forearms and fingers because I have to type for a living and crippling myself that way does me no good. 🙂 So I shall start “light” and work my way up. I’m also not sure how often I’ll do this, probably once a “week” for now, but I could see bumping it to 2x week as I adapt. We’ll see. Just got them yesterday and am figuring out what to do with them.