Speed Upper

[Exodus]

felt good tonight.......... i missed my me leg workout and event day last week, so im a lot more recovered.

Speed bench - 165 + mini bands double choked - 10 x 3.

Speed OHP - 75 + mini bands double choked - 6 x 2.

Incline Tate Press - 40's for 4 x 8.

DB Iron Cross Holds - 15lb for 3 sets. 30 sec, 30 sec, and 20.

Rear Db Raises - 25 for 3 sets of 10.

1 arm hercules hold - 250lbs 2 sets . 23 seconds each arm, and 15 seconds each arm.

Saxon side bends - 30lb barbell for 2 sets of 8.

it was a good workout........ speed was a little slower on the bench......oh well.

X

 

[kingc_79]

nice workout man..how are the 1 arm hercs? sounds rough.

 

[Exodus]

nice workout man..how are the 1 arm hercs? sounds rough.

well...... different, im having to use the cable cross over so my arm is up at an angle. also, i have to hook a 100lb db to the weight stack using the press down rope. and i hold on to the other side of the machine. so i kinda pre fatigue the grip holding me to the other side as well.

hey, you do what you can right???

X

 

[thebrute]

awesome workout, tb

 

[Cuthbert]

well...... different, im having to use the cable cross over so my arm is up at an angle. also, i have to hook a 100lb db to the weight stack using the press down rope. and i hold on to the other side of the machine. so i kinda pre fatigue the grip holding me to the other side as well.

hey, you do what you can right???

X

If you want to do one armed herc holds, use the seated row machine and attach the handle to it, we do that sometimes and its pretty cool.

Cuthbert

 

[Exodus]

If you want to do one armed herc holds, use the seated row machine and attach the handle to it, we do that sometimes and its pretty cool.

Cuthbert

i thought about that........ but an exercise i use for grip is static barbell holds........ and this seems too much like the same thing. so i do this so that my arms are out to the side......... but this does give me an idea to do it sitting side ways......... maybe i can work that.

thanks bud.

X

 

[Cuthbert]

Also if your gym has rolling handles for the cable machine, the herc hold becomes MUCH different than a barbell hold.

 

[queena_82]

1 arm hercules holds.....sounds painful do they help?

 

[Cuthbert]

1 arm hercules holds.....sounds painful do they help?

I think they work.

When performing a regular two-handed hercules hold, it's grip that fails, not the opposing weights pulling at my body (if that makes sense).

By doing them one-handed... you're just working the grip.

 

[brian747478`]

barbell holds feel nothing like a hercules hold to me personally, i didn't feel much carryover from them to farmers either??? any other opinions?