There are two strength coaches out there that talk about something that is called irradiation or radiant tension. Pavel Tsatsouline has been talking about irradiation for many years and the boys from the Diesel Crew, Jedd and Smitty have been the leading authority on grip strength for years.  I remember years ago first discovering them and watching there garage videos thinking these guys were nuts but they were on to something that is invaluable to anyone looking to get in great shape.  Your grip strength is a extremely important component to a solid program.  Jedd talks about radiant tension which in simple terms means utilizing your grip strength and musculature to create tension throughout your arm and into your shoulder making the entire area a stronger unit working as one.  While you are sitting there reading this do me a favor and squeeze your fist as hard as you can for 30 seconds.  When you do this you will feel your entire arm up into your shoulder get tense.  This tension is what can save your shoulder.

Many times when performing exercises we think about specific muscles however we do not think about using them as one unit to create a stronger unit of muscles.  When doing a military press we think of pressing with our shoulders and triceps yet we forget that we are or at least should be grounding our heels to the floor, contracting our glutes and core and flexing our lats to stabilize the weight at our start and finish position.  We should be thinking of using the body together as a unit and allowing muscles to help each other in achieving the lift.

When we take about creating tension in our grip we are creating tension in our entire arm and shoulder which in turn enhances strength of the shoulder.  Now we should always strive to have mobility in the shoulder joint however when performing exercises such as a overhead press or anything that has to do with the shoulder joint we must learn how to create tension and stabilize it to keep it safe and out of harms way.  The bottoms up kettlebell exercises below will do just that.

Below you will find some really basic exercises that you can turn into some invaluable tools to increase your grip strength, shoulder strength along with the exercises working the heck out of your core and teaching you how to engage your lat muscles during a overhead press.  This last one is really something that many don’t realize but is a tremendous tool to increase your overhead pressing strength.  If you learn how to engage your lat to pull the weight down from overhead you will find your strength skyrocket.  It is basically all about creating that tension throughout your body and learning how to make your muscles work like a unit of one.

Check out the video below and leave me a comment letting me know what you think……..if you have any questions pertaining to the exercises let me know.

Monday 4/12/10
1a. Incline DB Bench: 65x10x2, 75x10x2
1b. Bulgarian Split Squat: BWx15ea, 15x15ea, 15x12eax2

2a. CG Pulldowns: 105×15, 120x15x2, 120×10
2b. DB Forward Reaching Lunge w/ Side Lateral Raise: 15x12eax2, 20x12eax2

3a. Seated DB Alternating Shoulder Press: 25x12ea,30x12eax2,35x12ea
3b. Spidermans: BWx10 eax4

4a. Standing Barbell Curls: 55x15x4
4b. Elevated Push-ups b/t 2 Med Balls: BWx20,20,15,15

5a. Triceps Pressdown: 95x15x4
5b. MB Vertical Chop: 7kgx15x4

6a. Reverse Hyperextensions: 120x12x4
6b. Standing Chest Press w/ Bands: Yellow x 20×4

Tuesday 4/13/10
1a. DB Squat w/Shrug: 40x15x4
1b. 1 Arm Push-up w/ Arm Roll-out: BWx8eax4

2a. Bent Over BB Row: 140x12x4
2b. Seated Alternating DB Side Laterals: 25x12eax4

3a. DB Standing 1 Arm Overhead Press: 40x10eax4
3b. High2Lo Cable Chops: 50x12eax4

4a. Chest Supported Seated Rows (Elbows Out): 30x15x4
4b. Alternating Forward DB Lunge: 20×15,15,12,12ea

5a. Seated DB Alternating Curls: 35x10x4
5b. CG Push-ups off MB: BWx15x4

6a. Alternating Hand to Toe Touch from Plank: BWx12eax4
6b. DB Alternating Upright Rows: 35x12eax4

Surprisingly not that sore from mondays workout with the new plan.  I actually feel refreshed and am working up really good sweat so I feel good about that.

Wednesday 4/14/10
1a. One Arm DB Snatch: 40x8x2, 50x8x2
1b. DB Concentration Curls: 2x10eax2, 30x10eax2

2a. Flat DB Bench Press: 65×8,75×8,90x6x2
2b. DB Lateral Reaching Lunge w/ Fwd Push: 25x10eax4

3a. Seated DB Shoulder Press: 25×12,35×12, 45x12x2
3b. Reverse Lunge from a 4″box: BWx15eax4

4a. Conventional Deadlifts: 135×10, 185x10x3
4b. Triceps Pushdown w/band: Purplex20,15,15,15

5a. Alternating DB Clean & Press: 25x10eax4
5b. Push-ups off 2 Swiss Balls: BWx10x4

6a. Low2High Chops w/band: Double Yellowx12eax4
6b. Skater Lunges: BWx10eax4

Thursday 4/15/10

Off Day…….Just a long walk with Harley and Jules near the ocean today is about all I have planned.

Friday 4/16/10
1a.Barbell Hack Squat: 135x15x4
1b.Elevated Push-Ups on Swiss Ball: BWx20x4

2a.CG Chins:BWx10,8,8,8
2b.Elevated Push-Ups on 2 Swiss Balls: Bwx10x4

3a. Dips: BWx12,12,15,15
3b. Horizontal Chops w/ Band: Dbl Yellowx12eax4

4a. Cable Preacher Curls over Swiss Ball: 75x10x4
4b. KB Skulls: 12kgx12,16kgx12x3

5a. Cable Crossovers: 45x15x4
5b. TRX Inverted Row: BWx15x4

6a. Db Posterior Reaching Lunge w/ Press:20x8eax4
6b. Bicycle Abs: BWx15eax4

I am finishing my workouts within a 60 minute time period which is good for this week.  I would like to push that for the following week to 50 minutes to push my heart-rate up a bit higher.  So far I feel real good with my workouts and depending how I feel I am thinking of sprinting the prowler later tonight since I will be unable to train tomorrow.  Two of our girls are competing in a figure competition so it will be a long day and I will not be able to get a workout in.

Feel free to post any question you may have about the workouts below

I will be trying out various ways to log for you to see what way I like showing you what I am eating:

Protein:
1. 9 Egg Whites, 1 Whole Egg
2. 5 oz. Chx Breast
3. 5 oz. Chx Breast
4. 40 grams in Full Strength
5. 5 oz. Chx Breast
6. 4 oz. Steak

Carbs:
1. 1 cup Oats
2. 2 Slices Rye, Apple
3. 6 oz. Sweet Potato/Broccoli
4. 25 Grams in Full Strength
5. 6 oz. Sweet Potato/Broccoli
6. None

Fat:
1. 1 Yolk
2. None
3. Fish Oils
4. 5 grams in Full Strength
5. Fish Oil
6. Peanut Butter

Total Calories: 2580 (278P, 207C, 69C)

Felt hungry throughout the day and I am happy about that.  This week i am basically getting a estimated average calorie intake from what I eat in the first four days and that will be my base caloric intake which i will manipulate accordingly as the weeks go on.

Squats

Warm up: bar x5, 135x5x2, 185×3
Briefs : 250×1, 340×1, 390 x1, 430 x1, 480×1
Suit Straps Down: 505×1
Straps Up: 535×1, 585×1
Rev Band: 635×1

My opener will be a little bit lighter in this meet than last to reserve myself for my 2nd and 3rd attempt.  Overall I felt good yesterday and am looking forward to the meet.

Deadlifts:

135x2x2, 225×1, 315×1, 365×1, 405×1, 455×1, 495×1, 545×1
Most of these are done with my suit on which is not too ganster just to get a feel for the suit.  This is usually my strongest lift so I am happy with this.

After wards I performed some back raises for reps and some standing ab work for reps.

Here a video of my last couple squats and deadlifts:

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