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Old 11-12-2008, 01:40 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,767

Other ideas for assistance work for the upcoming powerlifting contest;
Well, I have been doing "Grease the Groove", Pavel's Synaptic Facilitation with chin-ups (see previous posts). I am up to 3x8.
I am going to substitute 1 set of those chin-ups for towel pull-ups to help my grip strength. I tried it this morning, dang! They were tough. I got 4 reps and had to ditch the towel and finish with 4 regular chin-ups! Oh well, I hope it will gradually improve my grip strength.

I am also going to hold my final rep on deadlifts for as long as I can to improve grip. And on bench, I will try to pause for 2 seconds on my final rep of my final (3rd) set.

I am doing to start greasing the groove with dips as well. I start to day with 3 sets of 6 (1 set morning, 1 afternoon and 1 evening).

Since I am trying to gain weight for the contest…..
Previous diet:
Calories 3541
Fat 134
Carbs 348
Protein 232

Current diet:
Calories 3889
Fat 142
Carbs 401
Protein 247


James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 11-12-2008 at 01:55 PM.
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