6/23/09 Training Log

Note: this was supposed to be Monday's workout, but was not able train on Monday, so I am pushing everything back a day.

Warm up
Handstand practice - 2 sets of 35 sec holds
Kbell halos - 10 reps each direction with 16K bell
TGU - 5 min @ 28k
Ballet squat - 2x10@BW

Chins - overhand grip
3x8@BW
Not on the training plan, but have not done them in over a week, so I just wanted to get a few reps in...to keep the groove.

Deadlift - sumo style
3x3@270 (60% max)
This is my weak stance. Did these with a double overhand grip. Each rep was paused at the top and floor for a second or so...no bouncing.

Deadlift - conventional style
8x3@315 (70% max)
This is my strong stance. Did these with a mixed grip, alternating each set. Each rep was paused at the top and floor for a second or so...no bouncing. Its actually been a while since I pulled conventional.

Steel Bending
Reverse style - 8 bends with 7" 1/4" CRS using leather wraps
Double Underhand - 5 bends with 7" 1/4" CRS using leather wraps
Double Overhand - 2 bends with 7"1/4" CRS using leather wraps
I have not bent in a good while now, so this was fun. I was previously bending 60d nails, but since I have not bent in a while, I dropped back to 7" CRS stock. Regarding my strong style, Reverse is my strongest. Actually, I have been doing reverse exclusively for the last year or so. Needless to say, the other styles are very weak. The DU was tough to get started, but by the fifth bar, I was starting to get the groove down a little better. The DO is by far my worst...it just doesn't feel right, unless I do it Slim style (which I do), and I am just not strong for that...I would have to use very light stock to do it that way. So my DO bending today was not very good. Didn't have any lighter stock than the 1/4" CRS. Thus the only 2 bends.