Great workout today! (B)

ChasingKatie

Squats – I was finally able to do all 5 sets with the bar!! This is HUGE accomplishment for me, only took about 2 months. Next week I can add some weight.

OHP – I’ve been stuck at 55lbs for the past 2 weeks, I was really hoping to make it through on attempt #3 today. My first set I was only able to get 4 reps, the 3 on the next. I was seriously thinking WTF is wrong with me. I go to start the next set and I look at the weights…. I had 10 lb plates on instead of 5 lb. So I pretty much warmed up at 55, then finished the last 3 sets at 55. I guess that is a pass!

Deadlifts – I’m up to 145 lbs. I was able to complete the reps, but my hands were slipping terribly with each rep. I had to let go of the bar and shake it out a few times. I suppose that means it is time for gloves.

jenniet04

Great progress! Have you tried the mixed grip on your deadlifts? I've heard it helps a lot.

ChasingKatie

I actually thought about that after I was done, out of breath, and staring at the bar. I will try that next week for sure.

siriusalien

What are the guidelined for mixed grips?

nexangelus

One hand over and one hand under grip, that is what I always use for deads.

Jaxster92708

Great job on the workout!

I have always used mixed grip for deadlifts, keeps the bar from slipping. And, instead of gloves try chalk on your hands. Works like a charm!

Jackie

iron_jj

If your gym allows it use chalk! My old gym had a no-chalk rule. Mixed grip will help for sure.

RunningDirty

Awesome progress! Ditto on the chalk.

Here's also some grip exercises that helped me. After doing the below exercises I switched from mixed to clean grip without sacrificing the weight of the lift and no longer have a stiff back. If you go with mixed grip and notice a stiff lower back, try alternating hands so you don't constantly place your dominant over the bar and non-dominant under.

Single Arm Wrist Curls (3x25) and then the same, but pronated (3x25).

This guy is doing pronated, so to do the reverse, just reverse it:

http://www.youtube.com/watch?v=kredtwbHk7g

I did it with my arms on the bench though, not on my leg.

Then when you're done walk around carrying dumbbells until your grip fails over and over again. Your forearms, hands, and fingers will be very numb when finished (called hex dumbbell hold, but we walked and held simultaneously).

I also found fat grips very helpful. If your gym doesn't have them, they may have a fat bar. If not, I don't think they're expensive (the grips) and can be found online.

Hope this helps!

siriusalien

Metolius Eco Ball (Non-Marking Chalk Substitute, colors vary)
This helps with the slipping and gyms allow it..
I was asking about the mixed grips: Is there a science to which hand is over and under?

RunningDirty

I was asking about the mixed grips: Is there a science to which hand is over and under?

We tend to place our dominant hand over by instinct. Some people in the lifting world say if you do this continuously it can create an imbalance. Some people have an issue with it and some do not. I did, so I switched to clean grip. It's just a preference really.

oddyogi

Great job! Reading all about it makes me super excited about starting this in a week-ish! Squee!

ChasingKatie

Thanks for the great ideas. I do need to work on my wrist strength so I will definitely be doing the wrist curls. We also have chalk at the gym, I guess now is the time to try it.