DE Upper – 6.7.10

Me, Tom, Jeff Stru, Ant, Dom
–The brothers are back.

Warmup: Foot MFR, Toe Pulls, Static Lower/Upper Dynamic, Indian Clubs

Bench Press (3″ El Gordo, pinky on ring)
Triples up to 155+160 bands
Singles up to 175+160 bands
5’s up to 255
–We might have figured it out.  On the last 255, we dropped the pins on the bench, I stayed packed, and I had the best set on the bench in over a month.  It certainly doesn’t change whatever’s going on in my shoulder, but I gained the stability I need for the activity I want.  We’ll keep working.

Supra Bar Extensions/Pull-ups
25s + bar – 2×10, 2×12, 2×15
BW – x5,x6,x7,x8,x9,x5

Armbar – 28kg, 2×1/1
Planks w/leg circles – 2×2/2
Rolling Shoulders – 2×6/6
6-month old Breathing – 2×10

Conditioning (Prowler +70#)
5x 60/60

  • June 7, 2010

Leave a Reply 2 comments

Clint Worel Reply


I currently have a 2″ thick bar in my home gym. Your mention of the 3″ El Gordo got me wondering if you think that the diameter on that bar can have applications for most trainees, outside of, possibly, women with particularly small hands? Would most folks be able to handle it in due time without causing excessive stress to the hands (particularly the thumbs), outside of the natural added challenge of working with such a bar?

This may be somewhat difficult to answer without seeing a specific hand and how it fits on the bar, similar to how a pinch-grip implement that is perfect for someone with the hands of an NBA center might be excessive for a Kentucky Derby jockey.

Charlie Reply

I imagine there are folks that are going to find 3″ too large. I don’t think they will be able to progress to it if their limitations are simply bony morphologies.
Thick grips are nice to have, but I don’t think they are necessary.

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