High rep dumbbell silliness

GYM TEMP: 82 degrees

MUSIC: Your memorial, Redirect

Scripture of the Day: 2 Corinthians 12:9

“But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me.”

Flat bench dumbbell presses

60x10

80x8

100x21, 12 - I so badly wanted to beat my personal record of 21 reps with 100 lbs. dumbbells but to no avail. At least I tied my record, but my pecs were screaming!!!!!!!!!!!!! They are still twitching hours later. If you want to get good at doing higher reps......then get stronger with heavier weight.

5 board bench press (medium grip-pinkies on 32” rings, all reps paused)

135x3

225x3

315x3

405x3

435x3

455x3

470x3***PR!!  Board presses=good for triceps, bench lockout strength, stability strength and getting the body used to holding heavy weight.

Body rows using Ironmind ringsx10, 10, 10

Close grip pulldowns

210x12

200x12

190x12

Barbell shrugs

135x12

225x12

315x12, 12, 12

I regularly compete in powerlifting or strongman about 2-5 times a year and I'm always asked how long I have to train for this stuff. When I answer 3 to 5 hours a week, they always give me a strange look and say, “that’s it?” Yes, that’s it. I typically have 3 to 4 main training days per week and I rarely ever train for more than an hour at a time. Once in a while if I’m doing certain strongman events that require setting up and breaking down, I might train for 1 ½ to 2 hours, but that’s because I have to move plates and implements all over the place. I move pretty quickly thru my training, so no lollygagging around. Except when I’m going heavy with squats, deadlifts, or benches I usually only rest 1 ½ -2 minutes between sets. With my heavy lifts though, I’ll rest as long as 6-10 minutes between sets. I may also add a few smaller workouts that last only 15 to 30 minutes to work on weaknesses, rehabilitation, stretching or conditioning here and there as needed. I learned that from a lot of Louie Simmons’s writings. So a typical week of training for me might look like the following:

Sunday: grip work = 15 minutes

Monday: AM - dynamic effort squats, etc. = 1 hour

PM – sprints = 15 minutes

Tuesday: bench work, etc. = 1 hour

Wednesday: rotator cuff pre-habilitation = 15 minutes

Thursday: squats and/or deadlifts, etc. = 1 hour

Friday: stretching = 15 minutes

Saturday: dynamic effort bench, etc. = 1 hour

Total 5 hours

Some weeks I may train as little as 3 hours; which is really not that much time at all.

So as my friends over at Knight’s B-B-Q would say…….”GET IT WORKIN!”