DE Upper

[JOKER47]

Dealing with my bum left toe, had to make sure I didn't
have to rely on my feet for to much stability today.


Warmups -
DB cleans - 1x20, 1x15
Windmills - 2x10 each arm w/10lbs plate

Standing Speed OHP - Try it to how my footing was. It was fine, so I went ahead and did my speed work standing.
100lbs + mini's - 10x3

Incline bench press - NO leg drive at all.
155lbs + mini's - 1x5
155lbs + lights - 4x5 - 2 sets narrower grip, 2 sets wider grip

Standing rows -
4x10 - Light bands

Seated DB overhead extensions - (One dumbell Lord Suston.)
50lbs - 2x10, 2x8

Standing "B-Fold ab pull-down thingy's" -
3x20 - Medium band


Felt pretty good. The DB extensions were killer. They were effective on my tri's as much as shoulder flexibility.



Comments always appreciated,
Joker

 

[JOKER47]

Noticed something today worth mentioning on the speed OHP w/bands:

The bands really force you to keep your form correct. My speed dropped significantly if I didn't push my head through at the top of the lift. If I pushed my head through, I was able to explode the bar up much quicker.


Just FYI,
Joker

 

[PolishHammer1977]

nice layout joker

i want vids
i want vids

 

[JOKER47]

nice layout joker

i want vids
i want vids

Thanks man.

I will get videos goin regularly here soon. This week is packed with schedule changes, errands and shit to do at home. Barely able to get the hour in the gym.

My website seems to have propogated completely, so they will be up starting either later this week or next week.



Joker

 

[thebrute]

awesome job. tb

 

[kingc_79]

nice workout man...i like the way you worked around your pain and didnt just procrastinate your workout all together like some do.

 

[JOKER47]

nice workout man...i like the way you worked around your pain and didnt just procrastinate your workout all together like some do.

Thanks man.

If there's one thing I've gotten from Strongman, it's that there are no excuses and no quitting. There was never a question as to whether or not I would train, just HOW I would train.

Tomorrow will be fun, too. ME Lower.



Joker

 

[Mike_Rojas]

Nice workout!


Curious about the Standing rows - Light bands

and

Standing "B-Fold ab pull-down thingy's" - Medium band

Can you explain those a little? Thanks

 

[Cuthbert]

Great work man.

How are you liking the bands?

 

[Mike_Rojas]

Thanks Joker, I'm going to try those.

 

[JOKER47]

Nice workout!


Curious about the Standing rows - Light bands

and

Standing "B-Fold ab pull-down thingy's" - Medium band

Can you explain those a little? Thanks

The standing rows are where I just hook the bands to the wall, lean back and row. I pull low to my waist. Really hits my lats.

The "B-Fold ab thingy's" I got from the video he posted of him and cheese doing abs. From what I could see, (and what I did) I have a band hooked to the top of my power cage, put my forehead in the loop at the bottom, take a wide stance and lean over as far as I can go. Basically, like standing ab crunches. It's a nice variation for working abs.

I hope all that makes sense.

Joker

 

[JOKER47]

Great work man.

How are you liking the bands?

Lovin' them. I shoulda got them a long time ago.



Joker

 

[JOKER47]

Thanks Joker, I'm going to try those.

No problem, man. Let us know how it goes.



Joker

 

[WalkingBeast]

Looks like you just keep getting stronger and stronger bro! Awesome......

 

[Lord_Suston]

the db ext suck bro, but they get the job done, great job working around your injury. Gains come to tose who are commited

 

[JOKER47]

the db ext suck bro, but they get the job done, great job working around your injury. Gains come to tose who are commited

Arrrrghhhhh!!!
LS, you SOB!! My tri's are killing me today......



Joker