Saturday, September 17, 2011

Training - Back - Heavy

Before Breakfast - 30 minutes of steady state cardio

After breakfast - Lifting

Bodyweight - 240

Below the knee pulls -
135 x 10
225 x 5
315 x 5
405 x 3
500 x 1
add straps
585 x 1
635 x 1
675 x 1

Was at a new gym and it's not chalk friendly.  So I brought the straps.  It's obvious grip is what is holding my pull back because pulling from mid-shin and below the knee is usually stupid hard for me.  The 675 was pretty easy.  What I figure is, I'm going to see how close to 800 I can get from below the knee rather than concentrate on grip strength.  I could waste a whole bunch of time doing grip work or just use the straps on the block/rack pulls and see what I can get to.

Hammer Strength Rows -
1 plate x 10
2 plates x 10
3 plates x 10
4 plates x 10
5 plates x 10

Good Mornings -
225 x 5,5,5,5,5
275 x 3,3

Hammer Shrugs - 3 plates per side 4 sets of 20

Seated Db Curls - 30's x 4 sets of 20, 20's x 2 sets of 20

Notes - Really probably a +10% session.  I could have pulled more than 700 from below the knee and I felt REALLY good.  The one thing about this template is, it forces you to get in shape if you want to get the lighter volume work in.  After even a very tough set, I'm ready to go again in 25-30 seconds.


  1. Do you use a hook grip Paul?

  2. No, alternating grip when I don't use straps. When I use straps I go double overhand.

  3. Hey Paul,

    I really like the LRB template. I was wondering how you would set up a conditioning block using this template?

  4. That should be out tomorrow. Workin on it.

  5. Paul. Do you think mayweather is a chump? -Patrick

  6. I don't follow boxing at all. So no can input.

  7. Ok I saw the sucker punch job. First off, anyone who is 42-0 or whatever, either hasn't fought anyone or fights in a division/federation/weight class with tomato cans. It's another reason I don't watch boxing. Guys running up 55-2 records and shit. It's absurd.

    As far as the punch goes, the guy appeared to still be looking at the ref when it happened, but you still have to know WHO you are fighting. Give a glove touch and get your f'n hands up. This doesn't mean that Mayweather isn't a piece of shit, but if you're fighting a guy like that, have some situational awareness.