Final day of the week and I come back to some good ol' resistance training. But first, I wanted to get the Dead Hang done first, so I got to it. I thought I would be able to do better than yesterday, but it was actually not that good. For some reason, my pads were slipping a lot more than before. So that kind of hurt my chances at fewer splits. I ended up having an Octo-Split: 70-40-30-30-30-20-20-20-20 Seconds. For a total of 4:40. Having accidentally skipped 4:20, I was considering doing that today, but when it came right down to it, I couldn't bring myself to go backwards from yesterday. I almost did 4:30 again, but that seemed stagnant as well. Plus, with the split the way it was, I didn't want to waste a hang on just 10 seconds. So I went with 4:40. I was happy to break that 60 second barrier for the initial hang, and I think I could have gone longer except for the slippage from my pads. I no longer have the "Pinching" problem. Now, it is purely grip weakness that is holding me back. I thought the soreness in my right forearm would have a negative effect on my hangs, but it seems like it is not effecting me that much. No direct extra pain in the hands. I also found that doing a pull-up allows me to adjust my hands some, and I can change the angle of my hang on my hands so it is a bit of a relief and I can add 7-10 seconds going up then lowering in an eccentric move. One thing that I am a bit worried about is that my thumb controlling muscles don't seem to be getting any work done. The bulk of the strength training is on the 4 primary fingers. I want to work with my thumb, too.
I moved right into the Burn Circuit. I started off with the Chin-Ups with the extra 9kgs. I could only do 8 reps. The regular routine started off as expected. I kept the same weights as before for the first three moves and everything was fine. I got to the Switch Grip Pull-Ups and I matched the previous number of 10 reps with the 9kgs. The next move, Sumo Squat with Overhead Triceps Extension was fine until the last two reps and then the burn set in. Intense heat there. Notation from the previous time was "DIED". I almost got there, but I'm still alive. The next two moves, I raised the weight to 14.5kgs. And it may have been a bit too heavy, but only because I fried my grip earlier. If I didn't do the Dead Hang, I think I could have gone the whole 12 reps without a break. My grip just gave out with those heavy weights, so it was an 8-4 split. I managed to squeak out 12x2 reps on the next move, though. The third set of Pull-Ups was One-Arm Pull-Ups. I had previously stood on my step ladder for support, but today, I just used my green resistance bands. Then, I raised myself up till my elbows were at a 90 degree angle on my elbow. My weight was not being supported by anything but the cord.
The left side was much more difficult. I barely got the "L's", but I nailed it. Oh, and on this one, no extra weight. The rest of the routine was like before. But my forearms got a huge workout today, and I can still feel the pump hours later. The final pull-ups were Parallel-Grip, and I got only 8 reps, but 8 clean reps, full range of motion. I know I'm going to feel this one in the coming week.
In the eveing, I was able to get my Ab EMS in.
In the end, I burned just over 760kcals. I got an awesome Pump and Burn today, and I'm looking forward to my off day, but not from the OCR Dead Hang.
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