Friday, December 31, 2010

1st Tabata Cycle

I want to take care of my cardiovascular health a lot better this year, for me, my wife and the kids. Being muscularly strong has some limited use in our society but having a good strong and efficient set of heart and lungs is always of use. To being able to tote the little ones around for hours or being here hopefully in another 40 to 50 years.

I'm going to start with some Tabata cycles but I'll also throw in more kettlebell complexes, walking, swimming, biking, cross country skiing, etc. and cleaning up my diet to hit this goal.

Today I did a standard cycle (20 seconds work, 10 seconds active rest for 8 cycles/4 minutes) with jumping jacks. Next time I want to measure my heart rate immediately after and then at either 1 or 2 minute intervals until I've come down to a normal or near normal heart rate.

Hopefully I'll also get in another pinch workout this afternoon and I may walk on the treadmill for 30 minutes or so.

Wednesday, December 29, 2010

Gripper Test

I had a shit gripper test day. I still can't set my Vulcan on level 12 without a huge fight then I'm to damned tired to close it. 

Damn near closed my one Elite MMS. 

Did about 5 goal gripper attempts, no successes and one BFN with about 5 reps on a 3.5. 

Overall I'd say there's not a lot of carry over from the Vulcan to my torsion grippers. I'll continue doing Aaron's program but I'll go back to torsion grippers for the next month. I think I'll also lay off of grippers for the next week then hit er hard again next week. 

My bicep tendon tie in at the elbow are frigging killing me on each arm. 

Ibuprofin and heat.

Tuesday, December 28, 2010

December 27 Pinching

December 27, 2010

L. Blob lifts to chair
32.5# HW x 1/1, 2/2, 3/3, 4/4

Right 40# HW
1, 2, 3, 4, 5, 3, 3, 3, 3, 3

Left 40# EW
1, 2, 3, 4, 12, 10, 10, 10, 10, 9

2HP Climber Type
72.5 x 3,
107.5 x 3,
132.5 x 3,
142.5 x 1,
149.4 x 1, 1, 1,
154.4 x 1,
159.4 x 1, 1"

1/4" Thin Pinch Timed Holds
25# on Pin
35/30, 25/22, 20/19, 20/13, 18/9

88.9mm Hub Trainer
29 x 1/1
39 x 1/1
49.2 x 1/1
54 x 1/1
64.4 x 1/1
69 x A/A
66.9 x A/A

Extensor Bands


Monday, December 27, 2010

101227 64.4# Hub Lift Device

A good article on dealing with negative thoughts that Mike posted today on BB

Thursday, December 23, 2010

Dec 23 - Gripper Focus

Warm-up with Vulcan

Aaron's gripper program with my Vulcan.

Gripper set training

Reverse bend iso's


Hand Size

I'm not sure if I'd call this 7-3/4" or 7-7/8" but I lean toward the 3/4. Comments from the grip competitors are welcome. I'm not to sure which crease.

Learned a New Bend Technique

Thanks Jedd.

Had this way off centre grade 8.

Life and Death of a Christmas Tree

Wednesday, December 22, 2010

Best. Pinch. Day. Ever.

I rushed into my workout immediately after work due to having a call with Jedd later this evening and managed to improve dramatically from my last workout.

L. Blob to Chair - Hard Way
32.5# x 1/1, 2/2, 3/3

R EW 40#
4, 5, 6, 7, 8, 11, 8, 8, 8, 8, 7+2 hops

L HW 32.5#
4, 5, 6, 7, 8

L EW 40#
6, 4, 4, 4, 4, 4

Thin Pinch Timed Holds, only applied chalk between sets and right back at 'er
25# on Pin
24/24, 16/15, 11/11, 14/8

Very happy with this one. I'll do the right with the L blob hard way next time and all 40# for the left next time.

I feel like I may be on route to di the blob by the end of January.

Merry Ho-Ho Folks - Santa reveals his secrets

Tuesday, December 21, 2010

Hub Lift Trainer

Well I've got another idea to fab up. I got a couple of pieces of steel that I'll make a hub lift trainer out of.

The primary pinch area will be a chunk of NPS 3, sch 40 pipe by about 2" long. I'll put on something on the bottom so I can attach it to my loading pins then I'm ready to go :-)

To many little plates slipping around on my 45's for nice training.

Monday, December 20, 2010

Fabbed Up a Climber Pinch Device

After getting it home I'm thinking I may trim a bit off on the handle but overall I think it'll be pretty handy.

New PR - 11,732


December 17
L Blob hard way Pinches to Chair, timed rests
32.5# x 2/2, 3/2, 4/1, 5/3, 6/3
Right easy way 40# x 1, 4, 3, 2, 3
Left hard way 32.5# x 6, 9, 6, 6, 5
Thin pinch no rest timed holds
25# on pin
30/24, 20/11, 11/9, 17/13, 13/9

Grip, Bending, Pinch and a Powerball

December 19, 2010
Aaron Gripper Program with a Vulcan
DO Bend
7 x 5/16"? 0-1 Drillrod, Black Bastard
45# Plate Hubbing - 6/6, 3/3
2.5" Crusher
90# on the Pin x 10/10
180' a DC Regular 0 - All right side, kink feeling better
R - 11,732
L - 11,204

Monday, December 13, 2010

Grippers and Powerball

Did Aaron's gripper program again and I must say this is the biggest friggin' jump I've had! I'm very impressed. If Aaron ever gets his ideas out in e-book format, dvd, whatever, get it!
Did some extensor band work immediately after.
Hit the Powerball and PR'd with both hands:
Right - 11,453
Left - 10,302

New Powerball PR - 11,453

Marty Sacked Out

My 1st Rolled Fry Pan

December 12 - Pinching and Such

Legacy blob lifts to chair and back down. Timed rests.
Right - 40# x 1, 2   32.5# x 13, 11, 11, 11, 11, 11
Left - 40# x 2a   32.5# x 17, 8, 8, 8, 8, 7
Thin Pinch timed holds 1/4"
25# on IM pin
Right - 35s, 25s, 20s, 15s, 15s
Left - 33s, 20s, 15s, 11s, 11s
Crossbow/Set Training
Vulcan Level 12 x 2/2, 2/2, 2/2, 2/2, 2/2
2HP Pony Clamp
15, 15, 15, 15, 15
Extensor Bands
Powerball - 9,745 (Previous best 10,296 Nov 14, 2010)

Friday, December 10, 2010

Grippin' and a Pinchin'

Warm-up with the Vulcan.
Went at my Vulcan gripper with Aaron's program.
Did some Vulcan level 12 set work, man it sucks. I think I need to do this on non-gripper days.
V Blob loading to chair and back to the floor. Timed rest intervals.
Right - 40# x 1, 2, 1, 1, 1
Left - 40# x 1, 2, 1, 1, 1
Right - 32.5# x 8, 6, 5, 4, 4
Left - 32.5# x 6, 4, 4, 4, 4
Thin Pinch Timed Holds - 1/4" Plate
25# on IM Pin - 25s/25s, 19s/17s
20# on IM Pin - 40s/40s, 30s/25s, 28s/28s
Extensor Band Work

Thursday, December 9, 2010

Tuesday, December 7, 2010

Grippin' and a Blobbin'

December 6, 2010
Did a quick workout after supper. One thing I'm noticing is that although my grip is climbing I'm for whatever reason getting pretty crappy at setting the gripper in my right hand. I'm thinking about packing around an oldschool smooth handled gripper and just practicing my set over and over throughout the day.

Anyways, here she is:

VG Level 3 x 5, 4 x 5, 5 x 3

Choked Grippers
R - Elite @ 15mm x 1, 1, VVN
L - GM (hard) @ 15mm x 1, 1, 1

Aaron gripper program

Blob50 Assisted Lifts
3/3, 3/3, 3/3

40# L Blob Curls
1/F, 1/A, 1/A

40# L Blob Mini-lifts
3 sets alternating to failure

2HP Banded Pony
25, 25, 15

Powerball x 10 minutes

Friday, December 3, 2010

Some Pony Work

Played with my modified pony clamp for a little dynamic 2HP today at work.

Pony x 25

Added more bands
Pony x 15

Added more bands
Pony x 15, 15

And the Pony Keeps Growing

Grip and Blob Work

Had a pretty long day at work today; lots of travel, bid review and doing the closeout. Anyways after I got home and had a bite to eat I decided to do a bit of grip.
Warmed-up with the Vulcan
Grabbed my Baseline Dynamometer and gave a squeeze on each hand
Right - 183#
Left - 162#
Grabbed a 32kg kettlebell and did a few BUP's with each hand.
Went to do Aaron's program (Confidential Workout).
Right hand I blew the initial set so I terminated and did my left first. After I did my left I attempted my right again and fumbled with the set some more and wasted a lot of energy. I only did the first set for my right hand.
Did some farmers walks across the living room with my 40# L Blob x 4 (approx. 15' or so).
Curled my 40#er right handed for 2 sets of 3. Couldn't do any with the left. Weird because I usually consider my left as being a stronger pinch and wrist. Gripper must've tuckered me a bit.
Blob50 negatives x 5
40# L Blob Mini-lifts
I lifted it about 4" per rep to start. Going for speed and burnout. I did as many as possible righty, went left and repeated. I did this 3 times without rest.
Powerball for approximately 10 minutes and some extensor work.
BTW my sissy hands are a little bruised internally from bending so I've been taking it a bit slower with that. Still hitting a few a week, I just haven't been documenting it.