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  1. #21
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    Quote Originally Posted by Deviation View Post
    Get some chalk or Liquid Grip for your deadlift. Are you using a regular overhand grip or mixed?
    I have heard a lot of people recommend the Liquid Grip stuff before, I will look into it.

    And just the regular overhand grip, never tried mixed.

  2. #22
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    Tuesday 27/3/12

    Was on my own today and forgot my notepad so here is what I can remember doing:

    Squats - 60 x 8, 60 x 8, 60 x 8
    Standing Press - 40 x 5, 40 x 5, 40 x 5, 40 x 7
    Dumbbell Flyes - 12 x 8, 12 x 8, 12 x 8
    Deadlift - 60 x 8, 80 x 7, 100 x 6
    Lat Pulldowns - 55 x 8, 55 x 7, 55 x 6
    Tricep Pulldowns - 41 x 10, 48 x 10, 55 x 8
    Bicep Curls - 14 x 6, 14 x 6, 14 x 6
    Decline Situps - 20, 20, 20, 20
    Rowing Machine - 2000metres in 8mins

    Had the day off work so I wasn't time constrained to my lunch break, and as such I tried to incorporate both Mondays and Tuesdays workout in one (seeing as I missed yesterdays).

    Back to normal routine from Thursday.

  3. #23
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by Jimmy0 View Post
    I have heard a lot of people recommend the Liquid Grip stuff before, I will look into it.

    And just the regular overhand grip, never tried mixed.
    I use mixed grip when the weight gets closer to 300lbs. It helps keep the bar from rolling out of your hands. All sets (incl warmups) are done with overhand grip prior. Helps build the grip strength up. I had issues ~220 with grip. Now I can do 260+ for several reps without issue.

    Just get some Liquid Grip. The little bottle will last you a while since you only use a small amount. You'll thank me later. Just don't rub it in like lotion. Coat the hands lightly and let it dry.
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
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  4. #24
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    Thursday 29/2/12 - Squat / Bench / Rows

    Squat - 92.5kgs - 5,5,5,5,5
    Bench - 55kgs - 5,5,5,5,5
    Rows - 47.5kgs - 5,5,5,5,5

    Squats - Heavy, but manageable.

    Bench - After failing at this weight last week I am very happy to say I accomplished it this time!

    Rows - Starting to struggle on a few reps now, but still plodding along.

  5. #25
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    Quote Originally Posted by Deviation View Post
    I use mixed grip when the weight gets closer to 300lbs. It helps keep the bar from rolling out of your hands. All sets (incl warmups) are done with overhand grip prior. Helps build the grip strength up. I had issues ~220 with grip. Now I can do 260+ for several reps without issue.

    Just get some Liquid Grip. The little bottle will last you a while since you only use a small amount. You'll thank me later. Just don't rub it in like lotion. Coat the hands lightly and let it dry.
    I'm going to give the mixed grip a go tomorrow and see how it feels. Will make sure to only use it on my final set and continue to use the overhand grip on the warmup sets.

  6. #26
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by Jimmy0 View Post
    I'm going to give the mixed grip a go tomorrow and see how it feels. Will make sure to only use it on my final set and continue to use the overhand grip on the warmup sets.
    Make sure you pull the slack out of the bar and you lift with your lower body/back like you're supposed to. By slack, I mean lift on the bar so there's no wiggle between it and the plates. If you don't, you can hurt arms. Try it on a light set to get used to it. It also doesn't matter what hand is over and what hand is under.
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
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    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

  7. #27
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    Friday 30/3/12 - Squats / Press / Deadlift

    Squat - 60kgs - 5, 5, 5, 5, 5
    Press - 45kgs - 5, 5, 5, 5, 2
    Deadlft - 115kgs - 3, 5

    Squats - light, felt good.

    Press - felt very heavy but manageable, then on the last set my strength just went and I barely managed two reps. Will be attempting this weight again next week.

    Deadlift - Started off with the regular overhand, my hands were pretty sweaty, and just completely lost grip after 3 reps. Took a little rest, stepped back up to the bar, but this time with the mixed grip and managed to bang out 5 reps. Will be using this grip going forward on my heaviest sets as it does appear to make quite a difference.

  8. #28
    Senior Senior JEFIT Member amcredle's Avatar
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    mixed grip works great when lifting heavy. also chalk helps a ton also. for me my grip strength has never really been a problem yet. however the weight pulling on my hands/fingers hurts when tryin to hold the bar. so I new grip. I love it. I can lift comfortably and not worry about my grip. Ive gottin rid of traditional gloves all togther.

    [URL="http://www.newgrip.com/"]http://www.newgrip.com/[/URL]
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  9. #29
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    Quote Originally Posted by amcredle View Post
    mixed grip works great when lifting heavy. also chalk helps a ton also. for me my grip strength has never really been a problem yet. however the weight pulling on my hands/fingers hurts when tryin to hold the bar. so I new grip. I love it. I can lift comfortably and not worry about my grip. Ive gottin rid of traditional gloves all togther.

    [URL="http://www.newgrip.com/"]http://www.newgrip.com/[/URL]
    Thanks for the suggestion, but I think I am just going to work on my grip without the need for gloves.

  10. #30
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    Monday 2/4/12 - Chest / Tricep

    BB Bench Press - 50x8, 55x8, 57.5x5, 60x2
    DB Incline Press - 18x8, 20x6, 22x7
    BB Skull Crushers - 30x1, 10x15, 15x10
    Machine Flyes - 70x8, 70x8, 70x8
    Dips - 5, 5, 2

    BB Bench Press - Lowered the weight again, did all those reps without a spot at all. Will attempt 52.5x8, 55x8, 57.5x6, 60x4 next week, then up it again week after (55x8, 57.5x8, 60x6, 62.5x4). Widened my grip a bit from what I have been doing and it felt much better.

    DB Incline Press - These weights felt good, aiming for 8,6,4 reps in each set but just working until failure in the third whilst I can still manage more reps than 4. Will up the weight next time to 20x8, 22x6, 24x4

    BB Skull Crushers - 30kgs was ridiculously too heavy for me, barely did 1 rep by myself. 10kgs was far too light, and even 15 too. Will start with 20kgs next time I do these and work from there.

    Machine Flyes - Same weight I attempted last time, but much better form, less movement in the seat and really tried to keep things tight. Will probably up the weight next time we do these.

    Dips - These killed me off, experienced the same muscle spasming I described in another thread [URL="http://www.jefit.com/forum/showthread.php?14262-Muscle-Spasms"]here[/URL], if anyone would care to comment on that I would appreciate it.



    Overall a good workout, left the gym feeling my chest and triceps had been worked hard.

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