9/30/09 grip wed
wrist #1
grippers without thumb(on spring) 5x1 coc#2.5 need to use the next gripper up.
v-bar 2" 245# 3x1. plan to go in 5 pound waves to 255. then start over at 250-260, etc.
face levers 5x3 12# hammer. need a 16.
front levers 5x5 6# hammer super setted with
rear levers 5x5 10# hammer
3 sets of 5 club rotations finished with a set of 20 choked to the top of the tape.

9/29/09 tuesday
first day of 5/3/1 cycle. will stick with this until gripmas. then I think I might go to a 4 day westside for a while. or possibly the 5/3/1 westside.
front squats 3x5 175. not too bad but, tiring.
dead up to 385. barely missed 385. with some dead work I think it will start to come up fast.
reverse hyper 3x8 190 2x15 140. the 140# was exhausting. felt these in my lower back the rest of the night.
ball crunches 3x17. did a warmup set of 10 and avoided cramps for the first time in a while.
reverse grip curls 3x10 60# need more weight.
RT 5x1 165# will stick with 165 for 2-4 weeks before moving up. the goal is to get up to 180 as soon as possible. it seems to be appearing in medleys more and more often.