haven't been keeping up with this, need to get better about it.
tuesday 10/6/09
MPress 3x3 125. this is the first time I remembered to rep out. got 8.
KB MP 3x10 20k bells. will be switching these to CGB next time.
hammer twists 10x 25#>45#v25#
crazy bench 3x20 16K
RT 5x1 165# I hope these help. it does seem like I'm getting stronger on these. next month I will start using 170#
high pulls 4x2x3x3x3. slipped a little. the plates at the gym are hard though. I feel these in my hands the next day. I wonder what the affect will be on my next pinch.

monday 10/5/09
crappy wrist work
3x20 wrist curls 95#. did behind back. need my axle for these.
DO couldn't bend a bastard.
wrist ext 3x20 with bar.
crap night. need to change a lot. I think I'll keep the DO and DU bends but, add in a bunch of front hammer deads and rear levers.

sunday 10/4/09
steps in city. did 2 routes and had to cut it short because the dog was under the weather.

saturday 10/3/09
3x5 back squat 225 plus green bands. very good.
glute ham 3x10 mini band. didn't get to 10/no cramps.
seated lower back 3x18
planks 3x50. time needs to go up.

friday 10/1/09
block work
tns RB210 5x1. need to move up a gripper.
block weights. 50 5x1. 2 1/2 lifts of the 55 in the middle. need to add some weight to the 50 or work harder on the 55. wish I had a 52.5.
45#+side weight 6.25# 5x1. need to drill out my 2.5 so I can use it next time.
drop passes. 4 sets to fail 37.5# hex. very slick paint on this block.

ripped 3-5 decks of cards while watching tv after wards. lost count.

thursday 9/31/09
5/3/1 bench day
I can't rememebr the weight but, it was wave one day 2. 3x5 bench
floor press 3x12 65# DB
ended up cutting it short because I left work late and we had people coming over.

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 mig