Monday, January 31, 2011

Week 4 - Active Recovery and Pinch

January 30, 2011
Well here's week 4 of this years workouts and I'm going to do a active recovery week. Not so much with my grip related stuff as I took a couple of recovery days earlier in the month. I missed out on doing my pinch workout yesterday so I threw in some 2HP and a bunch of rendom blob stuff that I didn't record. I did manage to pull my 45# L Blob the hard way about 4-6" off of the ground though after my 2HP workout so I think it's all coming still though.
45 x 5
135 x 5
225 x 5, 5
Bench Press
45 x 10
185 x 5, 5
Climber Style 2HP

Friday, January 28, 2011

Week 3 - ME and Gripper Catch Up

January 27, 2011
30 Minute Walk
45 x 5
135 x 3
225 x 4
315 x 3
365 x 2 Could've probably did one more but I wasn't feeling it
45 x 10
135 x 5
185 x 3
225 x 3
260 x 3
Hang Cleans - First time in ages
135 x 3
145 x 3
155 x 3
165 x 3
175 x 3
Grippers - Catchup due to yesterdays crap work

Thursday, January 27, 2011

2" V-Bar and Gripper Attempt

January 26, 2011
Went into tonights workout with the idea of hitting vbar and grippers both using Aaron's principles. The v-bar felt good and light. I knocked 15% off of my last single to get a working weight and I'll go from there.
Grippers were a different story....crap. I could still feel a little tightness in my flexors from my axle work on Sunday and it took any snap I had away. I need to do a little restructuring to be able to keep these exercises in my regular rotation.
I'll try grippers again after my ME squat workout I think.
Brisk 30 minute walk
2" V-bar

Wednesday, January 26, 2011

Recovery Day

I held off doing my normal active recovery today as I was just way to bagged. Instead the wife and I went for a nice walk. I think I should be throwing that in daily.

Tuesday, January 25, 2011

Pinch Focus

January 24, 2011
I received my Rehband elbow sleeves from Jackals Gym last night. I'm very happy. Speedy service, decent pricing and not killing me on shipping. I also got some Jak-Tack for stone lifting this summer (I've never used the tack before) and some Meuller sleeves for my forearms.
Any amount of axle work really hits these muscles on me so prior to working out I sut a bunch of mint oil on my forearms, especially the flexors and put the Meuller sleeves on my forearms. Man my arms got nice and warm.
L-Blob Pulls
32.5# HW x 3/3
40.0# HW x 1/1, 2/2, 3/3
45.0# EW x 1/1, 2/2, 3/3, 5/3, 7/3, 5/3, 5/2, 5/2, 5/2, 5/2
Climber Style 2HP - AC Protocol
1/4" Thin Pinch Timed Holds
35# on pin x 2

Sunday, January 23, 2011

Week 3 - Volume Day

Went into today's workout with a super tight lower back. I was unsure how it would hold up for my squats and definitely didn't have a good feel about doing barbell pulls so I decided to switch off to DO axle pulls instead up to a 5 rep set like I would've for the oly. bar.

I put some PanAway oil on my low back and Japanese mint oil on my upper back. This felt awesome and I think I may continue to use some form of liniment prior to my workouts from now on.

Good day today; hit every rep and every set and still had gas in the tank..perfect :-)

45 x 5
135 x 5
245 x 5 x 5

45 x 10
135 x 5
215 x 5 x 5

DO Sumo Axle Deads
123 x 5
213 x 5
263 x 5
283 x 5

EZ Reverse Curls
90 x 15

Green (average) Band Crunches
2 x 25

Paul Knight: The MM7 Certification...incredible!

Gripper Response for Rob

Awesome stuff and I'm sure you'll do great at the contest bud. As far as grippers go learning and keeping a consistent and optimal set is crucial. One thing that helped me a lot is when I was setting for negatives. Getting used to setting grippers beyond what you can currently close can help a lot but so will just doing the sets over time.

One thing I've changed for myself is when I'm doing block sets is to place the block on a counter or table and to grab it after the gripper is ready to be swiped with it. It ended up being just that little more taxing if I held it in any way prior to getting the gripper positioned.

I'd also recommend working your thin (6mm or so) pinch and your dynamic pinch. The thin pinch will really strengthen your thumb for keeping it forward and the dynamic will help the thumb pad grow to help keep the gripper from sliding back as well.

As far as KTA goes it may limit you as you're trying to bring up multiple aspects of your grip for the contest and it's meant to be done without any other grip work.

Have a good one and let me know how it goes bud.


Back at the Grippers

January 22, 2010

BW: 256.6#

Well today's my first gripper workout since taking one off in the cycle and I made another significant jump. One thing that's really sinking in is testing max singles every workout doesn't work forever and getting some reps in really helps.

I also decided to start introducing 2" V-bar prior to working grippers. It's been a very long time since I've tried it and it shows. After this workout I'll be using some of Aaron's protocols with this as well.

2" V-Bar
70 x 3/3
115 x 3/3
160 x 3/3
185 x 2/2
190 x -/1"

Aaron's Gripper Program

Powerball x one cycle each hand

Saturday, January 22, 2011


Well here are some pictures of my blobs that are in the 50# range showing the differences in sizing, slopes, etc.

Here from bottom to top a Gordon V. Blob50, York Blob (newer style) and a York Legacy Blob.

Friday, January 21, 2011

My New Toy - York Blob

It has a shipping weight of 54.0# but I'll have to confirm it. Tonight I'll take a pic showing my York Legacy Blob, Blob50 & my new York Blob.

Week 2 - Max Effort Day

January 20, 2011
BW: 255.6#
Well I'm still moving up to find where about I'm sitting for a 3 rep max. My forearms and hands are still a bit fatigued from Tuesdays pinching even as I write this. Those couple of higher rep sets without regrips are pretty taxing.
45 x 5
135 x 3
225 x 3
315 x 3
350 x 3
Squats are still feeling pretty good but I can definitely start feeling some effort at doing them, the mental game begins!
Bench Press
45 x 10
135 x 3
185 x 3
225 x 3
255 x 2 + one less than an inch from lockout. I found myself crawling out from under the safety pins for the first time in ages hahaha! Damn it was close. My lockout and rack hooks are only about an inch difference with this set-up. If I was in my other rack I could've at least placed the bar back.
I think I lost a tad due to my tetanus shot the other day, my deltoid is a bit tender from it.
I never bothered with doing power cleans as my low back and forearms are pretty pooped.

Wednesday, January 19, 2011

Pinch Focus

L Blob Pinch
40# EW 1/1, 2/2, 3/3
45# EW 1/1

I had to terminate my blob pinching tonight as it wasn't going anywhere. I think I'm still carrying a bunch of fatigue from my blob attempts, 2x45 attempts, 2-35's picks, etc. from the last couple of days.

Climber Style 2HP
112.5 x 3
137.5 x 3
150 x 3
160 x 1
170 x 1 PR
160 x 3 then immediately 122.5 x 12

Tuesday, January 18, 2011

Week 2 - Active Recovery

BW 257#

In the middle of this workout I attempted 2-45's...close, had my L blob coming up the easy way an inch or two and I'm sooo damn close to curling 2-25's it's damn frustrating.

45 x 5
135 x 5
195 x 5, 5

Seated OH Barbell Press
45 x 5
145 x 5, 5, 4

A) Ring Rows
BW x 10, 10, 4

B) Band GM's
Green x 12, 12, 12

New Additions to the FBBC Certifications Lists

I'm finally a bastard a few ways over now hahaha!
The new additions:
Mike Rinderle- Big Bastard, Huge Bastard, Grand Bastard, Hexabastard, Shiny Bastard

Richard Bean- SCF UL 0, 1, 2, Big Bastard, Huge Bastard, Grand Bastard, Shiny Bastard, Big Shiny Bastard, 3/8" x 12" spike, 1/4" x 5" grade 5, 1/4 x 7, 6.5, 6, 5.5 stainless square, 1/4" x 5" CRS square, 5/5" x 1/4" grade 8, 5" x 1/4" grade 8

Tim Struse - FBBC Hard

Derek Graybill - Huge Shiny Bastard, Grand Golden Bastard, Big Golden Hexabastard

Jason Steeves - Huge Bastard, Golden Bastard, Shiny Bastard, Bastard

Carl Donati Jr - Big Bastard, Huge Bastard

Chad Rickicki- Golden Bastard, Big Shiny Bastard, Grand Bastard, Big Shiny DU, Huge Shiny DU, Golden Hex DU

Justin Ward - Big Bastard, 1/4" x 6" Grade 8
Congratulations Everyone!

Monday, January 17, 2011

Week 2 - Volume Day

January 16, 2010
I took yesterdays pinch day off and I'll take my Monday gripper day off to give my hands and bicep tendon a little break to recoup. I'll hit my next pinch workout again on Wednesday.
45 x 5
135 x 5
235 x 5, 5, 5, 5, 5 (felt really good)
Bench Press
45 x 5
135 x 5
205 x 5, 5, 5, 5, 5 (felt nice and easy, the weight's going to climb quick again here as well)
As I was putting the 35's away I decided to try and pinch them. Lo and behold they came up! I did a few picks during and after my deadlifts with my right and I don't think my left is to far off. These plates are pretty wide and have some fairly slick paint on them.
Loose Pinch
2-35's Right x a few, left x a few hops
CV Deads
DO 135 x 5
DO 225 x 5
DO 315 x 5
RG 425 x 4 (I was feeling lazy and these felt heavy, I'll hit my 5 next time)
Reverse Curls - EZ
85 x 15

Friday, January 14, 2011

Selling my York Side Legacy Blobs

Selling some of my York Legacy Blobs (all are York sides) as my collection's getting a bit big. I bought all of these as new dumbbells and hacked off the ends. I also think they're great training tools as you can lift them the easy way to start moving the weight and as you progress, lift them the hard way (which is substaintially harder).

All pricing does not include shipping but I'll try to find the best rate for where you're at.

Shipping will be from Rocky Mountain House, Alberta, Canada.

1/2 - 50# $45.00
1/2 - 65# $60.00
1/2 - 80# $74.00
1/2 - 90# $82.00
1/2 - 100# $92.00

Message me if you're interested.

Thursday, January 13, 2011

Week 1 - Max Effort

Still kept it pretty light as it's my first week but at least I have my starting point to keep adding weight over the next few weeks.

The squats felt awesome; strong and deep. My bench and my terminated set of power cleans were a different story though. My bicep tie-in pain from either grippers or reverse bending (I'm not sure which) held me back though. I need to get my sleeves outta storage. Maybe get some Rehband ones if I can be sure of the sizing.

45 x 5
135 x 3
225 x 3
275 x 3
Put the belt on
315 x 3
335 x 3

45 x 5
135 x 3
185 x 3
225 x 3
245 x 3

Power Clean
135 x 3
185 x nope, tendon pain

One good thing is I played with my Blob50 and 50# L Blob and they felt good and light. I never got any air but I can tell it's close with both. I did assisted lifts and holds with each for a few seconds. It's just around the corner baby!!

Jan 13 - Left Hand Gripper

Completed yesterdays grip workout by working my left hand. Now that it's done it feels a bit tweeked again. Hopefully it smartens up in a few days or I may cut my gripper work to one day per week or so.

January 12, Grippers

Did my modified AC grip program and got wicked left bicep/tendon pain so I terminated the workout for my left. I ate a couple of aspirin, iced and applied some icy cold balm.

Tuesday, January 11, 2011

Week 1 - Active Recovery

45 x 5
135 x 5
185 x 5, 5

Seated BB Military Press
45 x 5
135 x 5, 5, 5

BW x 5, 5, 5

Stiff Legged GM's
Green (average) Band x 10, 10, 10

January 10 - Pinch Focus

L Blob Pinching
32.5# x 1/1, 2/2, 4/4, 5/5
45.0# x 1/1, 2/2, 3/2, 4/3, 5/2, 6/2, 4/2, 4/2, 4/2, 4/2, 5/4

Climber Style 2HP
112.5 x 3
137.5 x 3
150.0 x 3
160.0 x 1, 1, 1, 1
170.0 x 4", 2"
Then immediately to
137.5 x 9

Thin Pinch - timed mentally (stopwatch dead)
32.6 x 47/47, 33/33, 30/25

4" Block Weight Trainer
48.0# x 1/1, 1/1, 1/1
53.2# x 12"/12", 12"/12"

Sunday, January 9, 2011

Getting Back to Core Work - Texas Method Week 1

Back to getting my ass in gear now that the squat rack is set back up downstairs. I kept it light and will work back up gradually.

I'm using Mark Rippetoe's Texas Method again as I had great success with it back in 2009 and early 2010.

Medium Stance Squat
45 x 5, 135 x 5, 225 x 5, 5, 5, 5, 5

Medium Grip Bench
45 x 5, 135 x 5, 205 x 5, 5, 5, 5 (to much effort on my last rep so I'll leave the 5th set for next week)

CV Deads
DO 135 x 5, 225 x 5, 315 x 5
RG 405 x 5

EZ Bar Reverse Curls
85 x 12

110106 2-25's Diesel Crew Challenge III

110105 2-25's Part II Diesel Grip - response to Josh

110104 2-25's Pinch for Diesel Crew

Kung Fu Bear Finds a Light Saber

FBBC 3X Oldschool w/ 5/8" Brass Handles

January 8 - Grippers & Bending

Received my FBBC 3X 5/8" brass handled old school gripper yesterday and I think it's going to be a well used gripper in the collection. Nice and smooth close, well made, chalk seems to work well with the brass and the extra ROM definitely adds to it. Noice!

BW: 251.6#

Modified AC Program with torsion grippers.

Bending in IM pads
Terminator reverse 60d x 6
Pinkies touching DU 60d x 2
Mod. Reverse gr5 x 2

IM Pads and Suede
5/16 x 6" gr5 DO x Iso's


Extensor Bands

Wednesday, January 5, 2011

Pinch Focus

L. Blob Pinching
32.5# HW x 1/1, 2/2, 3/3, 4/4
40.0# HW x 1/1
Right 45.0# EW x 1, 2, 3, 4, 5, 3, 3, 3, 3, 3
Left 40.0# HW x 1, 2, 3, 4, 5, 4, 4, 4, 4, 4

25#+10kg pinch clean with tawny port

Thumb web on my right Thumb tore.

Euro @ 48mm
95 x 5, 145 x 1
Web tear's to bad to risk ripping it up any more so I shut er down.

Monday, January 3, 2011

Easing Back into Core Work

I'm easing back in to doing my core workouts again after a looong layoff.

I used the biofeedback protocol to test and find a appropriate lift and ended up with back squats. I did just enough to do some work and get my groove back. I don't need to not be able to walk for a week hahaha!

BB Front Squats
45 x 10

BB Med Stance Back Squats ATG
45 x 5, 135 x 5, 185 x 5, 225 x 5

I'm also going back to torsion grippers for working Aaron's program and I'm guessing my next workout will be substantially better. I'm also using a GNC gripper to get a bit more range in there.

AC Gripper Program

Sledge Levering

Sunday, January 2, 2011

Tabata - KB Swings

Used a 40# KB for Tabata swings.
BW: 248.4#
Reps: 105
Total Weight: 4,200#
Weight per Min.: 1,050#

@ 1min 162
2 min 150
4 min 126
6 min 126
8 min 114
10 min 108

Starting to get the man cave set up - Shoggoth Basement 2.0

Saturday, January 1, 2011

January 1, 2011 - Pinch

BW: 251.2#

L Blob Deads
32.5# HW x 1/1, 2/2, 3/3
40.0# HW x 1/1, 2/2, 3/3, 4/4, 5/5, 6/4, 7/3, 5/3, 5/3, 5/3, 5/2, 5/3

2HP Climber Style
112.5 x 3, 137.5 x 3, 150 x 1, 2, 3, 1, 1, 1, 1, 1

88.9mm Hub Trainer
54.2 x 1/1, 59.2 x 1/1, 69.2 x a/a

1/4" Thin Pinch Timed Holds - no rest
32.6 x 30/26, 16/16, 12/~10

3 max attempts

Extensor Bands

My fingertips are pretty smooth after this one hahaha!

I set up my squat rack in the basement today as well so I think I'll try and get some squats in tomorrow. I'll also hit another Tabata cycle, probably kb swings. I may cycle the exercise type for the different sets as well. Maybe burpees, swings, snatches, pushups, etc.